by Guest | Nov 7, 2019 | Eat Well, Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
3⁄4 pound asparagus, washed and trimmed (2 1/2 cups sliced)
1 teaspoon oil
3 Tablespoons slivered almonds
1⁄4 teaspoon salt
Pinch of black pepper
1⁄4 teaspoon sugar
1⁄8 teaspoon ginger powder
Directions:
- Slice the asparagus diagonally into pieces about ¾ inch long.
2. Heat oil in a large skillet over medium heat. Add remaining ingredients. Stir and sauté until asparagus is a brighter green, 3-5 minutes.
3. Reduce heat to medium-low; cover and cook until the asparagus is just fork-tender. Avoid overcooking. Shake the pan occasionally to prevent sticking or burning.
4. Refrigerate leftovers within 2 hours.
by Michelle | Nov 1, 2019 | Lunch & Snack Recipes, Recipes
Photo & Recipe Source: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 5 minutes
Ingredients:
1⁄2 cup nonfat plain yogurt
1⁄4 cup peanut butter
3⁄4 teaspoon cinnamon (optional)
Directions:
- In a small bowl, mix together yogurt and peanut butter. Add cinnamon, if desired.
- Serve with slices of fruit or vegetables.
- Refrigerate leftovers within two hours.
Notes
- To avoid peanut butter, try sunflower seed butter.
by Guest | Oct 24, 2019 | Eat Well, Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 9
Time for preparation (including preparation and cooking): 45 minutes
Ingredients:
2 cups leeks, chopped
1 Tablespoon oil
2 cups mushrooms, sliced
1 cup dry orzo (rice shaped pasta)
2 cups chicken or vegetable broth
1 1⁄2 cups tomato, chopped
3 Tablespoons cream cheese
1 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper
Directions:
- Sauté leeks in oil in a medium skillet over medium heat, stirring occasionally, until the leeks are soft (about 5 minutes).
- Add mushrooms and cook until soft (about 5 minutes).
- Stir in the orzo and toast lightly, stirring frequently, for about 3 minutes.
- Add broth and bring to a boil. Reduce heat to simmer, stirring occasionally, until the orzo is almost tender, about 8 minutes.
- Add the tomatoes and simmer until orzo is tender (about 2 minutes).
- Remove from heat and stir in cream cheese, garlic powder, salt and pepper. Serve warm.
- Refrigerate leftovers within 2 hours.
by Guest | Oct 17, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 10 minutes
Ingredients:
1 teaspoon oil
2 Tablespoons lemon juice
1⁄4 teaspoon dried oregano or basil
1⁄4 teaspoon each salt and pepper
5 cups zucchini rounds (about 4 small zucchini)
1⁄2 cup red or sweet onion (sliced thinly or chopped small)
1⁄4 cup shredded or grated Parmesan cheese
Directions:
- Mix oil, lemon juice, oregano or basil, salt and pepper together in large bowl.
- Add zucchini, onion and cheese. Mix gently. Cover and chill until ready to serve.
- Refrigerate leftovers within 2 hours.
Notes
- Freeze extra lemon juice to use later.
by Guest | Oct 11, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 40 minutes
Ingredients:
3 1⁄2 cups sweet potatoes, peeled and diced (2 medium)
1 Tablespoon oil
1 teaspoon salt
1⁄2 teaspoon sugar
2 teaspoons italian seasoning
1⁄4 teaspoon pepper
Directions:
- Preheat oven to 400 degrees. Line a baking sheet with foil.
- Mix the sweet potato cubes with the oil, salt, sugar, Italian seasoning and pepper so that each piece is coated.
- Arrange cubes in a single layer on the baking sheet.
- Bake for 10 minutes, stir or turn cubes, bake an additional 10 minutes or until tender and golden brown.
- Refrigerate leftovers within 2 hours.
Notes
- No Italian seasoning? Use 1 teaspoon dried oregano, 1 teaspoon dried basil and ½ teaspoon garlic powder.
by Guest | Oct 3, 2019 | Recipes
Here’s a recipe with a simple stir-together meal from EatRight.org.
Ingredients:
8 oz uncooked penne pasta
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
1 16oz package frozen broccoli florets, thawed
1 16 oz can of garbanzo beans, drained and rinsed
1 medium-sized red bell pepper, thinly sliced; slices halved
½ teaspoon salt
¼ cup freshly grated or shredded parmesan cheese
Freshly ground black pepper
Directions:
- Cook pasta in boiling salted water according to package directions.
- Heat the oil in a large skillet over low heat
- Add the garlic and sauté for 5 minutes, allowing the flavors to fully release into the oil
- Add the broccoli, beans, pepper, 3 tablespoons water, and salt
- Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot and pepper is crisp and tender
- Toss the pasta with the vegetables. Top with the parmesan cheese and fresh pepper
For a spicier flavor, add more garlic and/or pepper.
Substitute any vegetables you like, varying cooking time as needed.
Nutritional Information:
Serving size: 1 cup
Serves 8
Calories: 265, Total fat: 6g, Saturated fat: 2g, Cholesterol: 2mg, Sodium: 215mg, Total Carbohydrates: 41g, Dietary fiber: 7g, Protein: 12g
Note: You can use 16oz (2 cups) of frozen peas instead of garbanzo beans, if you prefer. The amount of protein is similar.
By Melissa Ohlson, MS, RD, LD
