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
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.
