by Michelle | Oct 12, 2018 | Recipes
Recipe and photo from www.FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 50 min
Ingredients:
1 Tablespoon oil
1 pound boneless, skinless chicken breasts, cut bite-sized
1 onion, chopped
1 1⁄2 teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth (see notes)
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
1⁄2 teaspoon pepper
1⁄4 teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
1⁄2 cup nonfat or 1% milk
Directions
- Heat oil in a large saucepan; sauté the chicken, onion and garlic powder until chicken is no longer pink.
- Add the beans, broth, chilies and seasonings.
- Bring to a boil. Reduce heat; simmer uncovered, for 30 minutes.
- Remove from the heat; stir in sour cream and milk.
- Refrigerate leftovers within 2 hours.
Notes
- Broth can be canned or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube bouillon.
- Use turkey instead of chicken.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
by Michelle | Oct 5, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 20 min
Ingredients:
1 carrot, sliced thin or coarsely grated
1⁄4 cup minced fresh onion
2 Tablespoons light mayonnaise
1⁄4 teaspoon each salt and pepper
1 Tablespoon chopped cilantro (optional)
1 can (15 ounces) beets, diced/drained or 6 (2″ round) cooked from fresh and diced
Directions
- Cook carrots (if desired) until just tender. Try microwave or steaming.
- In a medium bowl, combine onion, mayonnaise, salt, pepper and cilantro, if desired. Add beets and carrots and stir to coat evenly. Serve warm or cold.
- Refrigerate leftovers within 2 hours.
by Michelle | Sep 27, 2018 | Recipes
Recipe and photo from www.FoodHero.org
Number of servings: 5
Time for preparation (including preparation and cooking): 25 min
Ingredients:
1⁄2 cup oats (quick or old-fashioned)
3⁄4 cup buttermilk
1⁄2 cup carrots, finely grated
1 egg
1 Tablespoon oil
1⁄4 cup nonfat or 1% milk
1⁄2 teaspoon vanilla extract (optional)
1⁄2 cup all purpose flour
1 Tablespoon sugar
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon salt
1⁄2 teaspoon cinnamon (optional)
Directions
- Mix oatmeal and buttermilk and set aside to soak.
- Peel and grate the carrot with a fine grater.
- Add egg, oil, milk and vanilla extract, if desired, to the oatmeal mixture; beat well. Stir in the grated carrot.
- Measure dry ingredients and stir into the wet ingredients until batter is fairly smooth. If it seems too thick add a small amount of milk.
- Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees in an electric skillet). For each pancake, pour about 1/4 cup of batter onto the hot griddle.
- Cook until pancakes are puffed and dry around edges. Turn and cook other side until golden brown.
- Refrigerate leftovers within 2 hours.
Notes
- To see if skillet is hot enough, sprinkle with a few drops of water. If drops skitter around, heat is just right.
- Top with applesauce, fresh fruit or yogurt.
by Michelle | Sep 20, 2018 | Recipes
Recipe and photo from www.FoodHero.org
Number of servings: 8
Time for preparation (including preparation and cooking): 20 min
Ingredients:
1 cup watermelon, diced
2 cups strawberries, sliced
1 cup blueberries (fresh or frozen/thawed)
1⁄2 cup apple, banana or pear, diced
2 teaspoons lime juice
2 teaspoons honey or brown sugar
Directions
- Place watermelon, strawberries and blueberries in a serving bowl.
- Add your choice of diced apple, banana or pear. Gently mix well.
- In a small bowl combine lime juice and honey. Pour over fruit and toss to coat.
- Refrigerate leftovers within 2 hours.
Notes
Honey is not recommended for children under 1 year old.
by Michelle | Sep 14, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 4
Time for preparation (including preparation and cooking): 35 min
Ingredients:
4 bunches of radishes (30 to 36 radishes)
1⁄2 cup water
2 Tablespoons sugar
1⁄2 teaspoon salt
Directions
- Wash radishes and remove stems and roots. Cut in half or quarters.
- In a medium saucepan or skillet, bring water, sugar and salt to a boil.
- Add radishes and reduce heat to simmer. Cover and cook until radishes are tender and can be pierced with a fork, about 5-7 minutes.
- Uncover and cook until liquid reduces to make a shiny glaze. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes
- Radishes are also tasty in a stir-fry or green salad.
by Michelle | Sep 6, 2018 | Lunch & Snack Recipes, Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 12
Time for preparation (including preparation and cooking): 35 min
Ingredients:
1 1⁄2 cups whole wheat flour
3⁄4 cup sugar
1⁄2 teaspoon salt
2 teaspoons baking powder
1⁄3 cup vegetable oil
1 egg, slightly beaten
1⁄3 cup nonfat or 1% milk
1⁄2 cup unsweetened applesauce
2 cups blueberries (fresh or frozen)
Directions
- Preheat oven to 400 degrees. Lightly coat the bottom of 12 muffin cups with oil or baking spray.
- Mix the flour, sugar, salt and baking powder in a large bowl.
- In a separate bowl, blend vegetable oil, egg, milk and applesauce until smooth. Stir the liquid ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
- Fill each muffin cup about 3/4 full.
- Bake about 20 minutes, or until the muffin tops are golden brown. A toothpick inserted into the center of the muffin should come out moist but without batter.
Notes
- To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months. Buy amounts that you can use within those lengths of time.
- To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount.
