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
by Guest | Sep 19, 2019 | Lunch & Snack Recipes, Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 12
Time for preparation (including preparation and cooking): 55 min
Ingredients:
3⁄4 cup low-fat cheddar cheese, shredded
1 cup green onion or onion, chopped (1 medium onion)
1 cup broccoli, chopped
1 cup tomatoes, diced
2 cups nonfat or 1% milk
4 eggs
1 cup baking mix (for biscuits or pancakes)
1 teaspoon Italian seasoning (or dried leaf basil and oregano)
1⁄2 teaspoon salt
1⁄2 teaspoon pepper
Directions
- Heat oven to 375 degrees. Lightly spray or oil 12 muffin cups.
- Sprinkle cheese, onions, broccoli and tomatoes in muffin cups.
- Place remaining ingredients in a bowl and beat until smooth. Pour egg mixture over other ingredients in muffin cups.
- Bake until golden brown or until knife inserted in center comes out clean, 35-40 minutes. Cool 5 minutes.
- Refrigerate leftovers within 2 hours.
Notes
- Try chopped zucchini or mushrooms as part of the vegetables
- Use any variety of cheese your family enjoys
- Bake in a pie pan instead of muffin cups (baking time will be longer)
by Guest | Sep 13, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 35 minutes
Ingredients:
1 1⁄4 pounds zucchini, whole
2 teaspoons vegetable oil
1⁄4 teaspoon garlic powder
1⁄4 teaspoon dried oregano
1⁄8 teaspoon salt
1⁄8 teaspoon black pepper
Directions:
- Preheat oven to 400 degrees F.
- Wash zucchini and cut into 3-inch lengths.Then cut each 3-inch section into ½-inch thick sticks.
- In a bowl or plastic bag, combine zucchini sticks with oil, garlic powder, oregano, salt, and pepper. Place in a single layer onto a large baking sheet. Be careful to not crowd the pieces of zucchini. Lining the baking sheet with foil or parchment will help with cleanup.
- Bake in the preheated oven for 12 to 15 minutes, or until lightly browned but still tender-crisp.
- Refrigerate leftovers within 2 hours.
by Guest | Sep 6, 2019 | Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 12
Time for preparation (including preparation and cooking): 1 hour 5 minutes
Ingredients:
Crust and topping:
1⁄2 cup flour
1⁄4 cup brown sugar
1 cup quick oats
3 Tablespoons butter or margarine
2 Tablespoons applesauce
1 Tablespoon orange juice
Filling:
1 Tablespoon flour
1 Tablespoon brown sugar
1 1⁄2 teaspoons orange juice
2 cups raspberries (fresh or frozen)
Directions:
- Preheat oven to 375 degrees. Spray or lightly oil an 8”x 8” baking pan.
2. Crust and topping:Mix flour and sugar in a bowl. Cut butter into mixture until crumbly. Mix in oats. Set half aside for topping.
3. To remaining mixture, stir in applesauce and orange juice. Press in bottom of baking pan.
4. Filling:Combine flour, sugar, juice and raspberries. Mix well.
5. Spread filling on crust. Sprinkle with topping.
6. Bake 40-45 minutes. Cool. Cut into 12 bars.
by Guest | Aug 23, 2019 | Eat Well, Recipes
Recipe & Photo Source: FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 35 minutes
Ingredients:
4 bell peppers
2 teaspoons vegetable oil
1⁄2 teaspoon Italian seasoning
1⁄2 teaspoon garlic powder
1⁄4 teaspoon each salt and pepper
Directions:
- Preheat oven to 450 degrees.
- Wash bell peppers and remove tops and seeds. Cut peppers in half and rub with vegetable oil. Place cut side up on a rimmed baking sheet and sprinkle with Italian seasoning, garlic powder, salt and pepper.
- Roast until peppers are tender and blistered in spots, about 30 to 35 minutes.
- Refrigerate leftovers within 2 hours.
