by Michelle | Nov 9, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 2
Time for preparation (including preparation and cooking): 10 min
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, 2018 | Recipes
Recipe Source: Recipe and photo from www.FoodHero.org
Number of servings: 6
Time for preparation (including preparation and cooking): 25 min
Ingredients:
1⁄2 pound lean ground beef (15% fat)
2 cups water
2 packages oriental flavor instant ramen-style noodles, broken into small pieces
16 ounces frozen Asian-style vegetables, or any other frozen vegetables
2 green onions, thinly sliced
1 Tablespoon fresh ginger or 1/4 teaspoon ground ginger
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
Directions
- In a large skillet over medium-high heat (350 degrees in an electric skillet), brown ground beef and cook until no longer pink. Drain fat.
- Add 2 cups of water and ONE seasoning packet to cooked beef and mix well.
- Add frozen vegetables, green onion, ginger, and garlic and bring to a boil over high heat.
- Add ramen noodles, reduce heat to low, and simmer 3-5 minutes until vegetables are tender, stirring occasionally.
- Refrigerate leftovers within 2 hours.
by Michelle | Oct 25, 2018 | Eat Well, Recipes
Serves 5
INGREDIENTS
2.5 oz. cream cheese
6.5 oz. cheese, cheddar, yellow, reduced fat, shredded
1/3 cup yogurt, low-fat, plain
2 Tablespoons milk, 1% low-fat
20 crackers, whole grain, low-salt
INSTRUCTIONS
Place cream cheese and cheddar cheese in a food processor and blend until smooth.
Add yogurt and milk. Puree again until smooth.
Transfer dip to a serving bowl.
Serve with whole grain crackers.
Refrigerate leftovers.
NUTRITIONAL FACTS
Calories: 216, Total Fat: 12.40 g, Saturated Fat: 6.75 g, Cholesterol: 30.64 mg, Sodium: 360.65 mg, Calcium: 378.88 mg, Protein: 13.57 g, Carbohydrates: 13.43 g, Dietary Fiber: 1.68 g
Dietitian’s Tip: A fun way to get calcium, protein and whole grains.
by Michelle | Oct 18, 2018 | Recipes
Recipe and photo from www.FoodHero.org
Number of servings: 32
Time for preparation (including preparation and cooking): 15 min
Ingredients:
1 package low-fat crescent rolls
4 ounces nonfat cream cheese
1⁄4 cup nonfat mayonnaise
1⁄2 cup nonfat sour cream
1⁄2 teaspoon dried basil (or thyme)
1⁄2 cup broccoli, chopped
1⁄2 cup cauliflower, chopped
1⁄4 cup green pepper, finely chopped
1⁄2 cup carrot, finely chopped
1⁄3 cup low-fat shredded cheddar cheese
Directions
- Heat oven to 350° F.
- Unroll the crescent rolls and place them on a baking sheet to bake. Bake for 10 minutes.
- Mix together the cream cheese, mayonnaise, sour cream and basil until smooth.
- Spread mixture on the cooled crescent rolls.
- Sprinkle the chopped vegetables and shredded cheddar cheese on top of the cream cheese mixture. Serve immediately.
- Refrigerate leftovers within 2 hours.
Notes
- Try substituting whole wheat flour tortillas for crescent rolls.
- Use vegetables that are in season and lower in cost.
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.
