by Guest | Mar 15, 2023 | Recipes
Prep time: 10 minutes
Cook time: 45 minutes
Makes: 8 cups
Ingredients
- ½ pound lean ground beef (15% fat)
- ¾ cup chopped onion
- 1 cup uncooked white rice
- 1 can (15 ounces) diced tomatoes (about 2 medium fresh tomatoes)
- 1 ½ cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
- 1 ¾ cups water
- 1 ½ teaspoons chili powder
- 1 Tablespoon oregano
- 1 teaspoon salt
- ½ cup (2 ounces) shredded cheese
Directions
- Wash hands with soap and water
- Cook beef in a large skillet over medium-high heat (350 degrees F in an electric skillet) until no longer pink. Drain fat (see Notes).
- Add onion and cook until soft, about 3 to 5 minutes.
- Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
- Reduce heat to medium low (250 degrees F in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
- Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes:
- Try brown rice and simmer for 20 more minutes.
- Try ground turkey or 1 1/2 cups of cooked beans (a 15-ounce can, drained and rinsed) in place of beef.
- For extra flavor, in step 3 add 1/4 teaspoon pepper and 1 teaspoon garlic powder or 4 cloves of minced garlic.
- No oregano? Try chopped cilantro.
- Pour fat from cooked meat into a metal container. Let it cool, then dispose of it in a garbage can.
Photo and Recipe Source: https://foodhero.org/recipes/vegetable-and-beef-skillet-meal
by Guest | Mar 1, 2023 | Lunch & Snack Recipes, Recipes
Prep Time: 20 minutes
Cook Time: 20 minutes
Ingredients
- 1 cup whole-wheat flour
- ¾ cup all-purpose flour
- ⅓ cup sugar
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 cup raisins
- ¼ cup butter, melted
- ⅔ cup buttermilk
Directions
- Wash hands with soap and water.
- Preheat oven to 400 degrees F.
- Combine the flours, sugar, baking powder, baking soda and salt in a medium bowl. Mix well.
- Add raisins and mix lightly.
- In a small bowl, combine melted butter and buttermilk. Add liquid ingredients to flour mixture; mix gently.
- Spoon dough into 9 equal mounds on a greased baking sheet.
- Bake until well browned, 18-20 minutes.
- Serve hot or at room temperature. Best eaten the same day you bake them.
- Refrigerate leftovers within 2 hours.
Recipe Notes
- Substitute vegetable oil for the butter to reduce saturated fat.
- Try other dried fruit.
- Sprinkle with cinnamon before baking.
- Try mixing in 1 1/2 teaspoons grated lemon or orange zest (grate the outer colored part of the peel).
- No buttermilk? Place 1 Tablespoon of lemon juice or vinegar in measuring cup and fill to the 1 cup line with milk. Stir and let set to thicken slightly.
- Whole-wheat flour can be replaced with all-purpose flour.
Recipe Photo and Source: https://foodhero.org/recipes/buttermilk-scones
by Guest | Feb 14, 2023 | Recipes
Prep Time: 10 minutes
Ingredients:
- 6 mini Hershey’s special dark chocolate bars (chopped)
- 2 cups plain nonfat greek yogurt
- 2 tbsp honey or 4 packets artificial sweetner
- 1 tsp vanilla extract
- ¼ cup skim milk
- 6 tbsp whipped topping
- 2 cups fresh raspberries
Directions:
- Add the chopped chocolate to a microwave-safe bowl. Microwave the chocolate on high for 1 minute, then stir. If not completely melted, microwave for 30 more seconds, then stir until all chunks are melted. Do not overcook.
- In a medium mixing bowl, whip the Greek yogurt with an electric mixer until fluffy. Add the honey, vanilla, and milk and beat some more. Then add the chocolate, a small amount at a time, beating in between additions.
- Once all of the chocolate is mixed into the yogurt, divide the mousse into 6 portions and top each portion with 1/3 cup raspberries and 1 tablespoon whipped topping.
Recipe Source: The Diabetes Cookbook/Diabetes Forecast. Recipe Credit: Lara Rondinelli-Hamilton, RD, CDE, and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/greek-yogurt-chocolate-mousse.html
Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston.
by Guest | Feb 1, 2023 | Recipes
Prep Time: 10 minutes
Cook Time: 20 minutes
Ingredients
- 2 cans (15 ounces each) pinto beans, drained and rinsed
- 1 cup salsa
- 1 ½ cups corn (fresh or frozen, or a 15-ounce can, drained and rinsed)
- ½ cup chopped mild green chiles (4-ounce can)
- ½ teaspoon garlic powder or 2 cloves garlic, finely chopped
- 1 ½ cups shredded cheese
- 8 whole wheat flour tortillas (10-inches) or 12 corn tortillas (6-inches)
- 1 can (15 ounces) enchilada sauce
Directions
- Wash hands with soap and water.
- Preheat oven to 350 degrees. Lightly oil or spray a 9 x 13-inch baking dish.
- Mix beans, salsa, corn, chiles, garlic and half of the cheese together in a bowl.
- Warm each tortilla in a dry skillet and stack them on a plate.
- Spoon about 1/2 cup of the bean mixture onto each tortilla.
- Roll the tortilla and place seam-side down in the baking dish.
- Pour enchilada sauce over the tortillas and sprinkle with remaining cheese.
- Bake for 15-20 minutes, or until hot.
- Refrigerate leftovers within 2 hours.
Notes:
- Substitute black beans or kidney beans for the pinto beans.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
- Try substituting cooked chicken or turkey for beans.
- Topping ideas: hot sauce, avocado, black olives, green onion, lettuce, radishes, or low-fat plain yogurt or sour cream.
Recipe and Photo Source: https://www.foodhero.org/recipes/easy-cheesy-enchiladas
by Guest | Jan 18, 2023 | Recipes
Ingredients
- (see Notes for ingredient ideas)
- 2 cups cooked grains
- 2 cups chopped vegetables (raw or cooked any way you choose)
- 12 ounces cooked protein, cut bite-sized (about 2 cups)
- ¼ cup topping
- ¼ to ½ cup sauce or dressing
Directions
- Wash hands with soap and water. Gather ingredients and 4 bowls.
- Spoon about ½ cup of the grain into each bowl.
- Arrange ¼ of the vegetables and protein on top of or around the grains in each bowl.
- Drizzle 1 to 2 Tablespoons of the dressing over each bowl.
- Sprinkle 1 Tablespoon of topping over the top.
- Refrigerate leftovers within 2 hours.
Notes: Ingredient Ideas
Protein – try cooked chicken, beef, pork, seafood, tofu, tempeh, beans, lentils or eggs
Vegetables – use any mixture of fresh, frozen or canned
Grains – try whole grains such as brown rice, quinoa, buckwheat or oats
Topping – try something crunchy or chewy like nuts, seeds, raw or pickled vegetables, microgreens or fresh or dried fruit
Sauce or dressing – use a prepared dressing or salsa, or try one of these Food Hero recipes:
Photo and Recipe Source: https://www.foodhero.org/recipes/mix-and-match-grain-bowl
by Guest | Jan 4, 2023 | Recipes
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients
- 1 apple
- 2 cups nonfat or 1% milk or water
- 1 cup quick cooking or old fashioned rolled oats
- ⅛ teaspoon salt
- ⅛ teaspoon cinnamon
- 1 Tablespoon brown sugar
- ⅛ teaspoon nutmeg (optional)
Directions
- Rinse the apple, remove the core and cut into small chunks (about 1 ½ cups).
- Bring the water or milk to a boil in a saucepan.
- Add the oatmeal, salt and apple chunks. Cook over medium heat for 1 minute if using quick cooking oats or 7 to 10 minutes if using old fashioned rolled oats. Stir a couple times while cooking.
- Remove from heat. Stir in cinnamon, brown sugar and nutmeg, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- To increase the apple flavor, use apple juice for all or part of the water. Mixing apple juice with milk may cause milk to curdle.
- Add bite-size dried fruit pieces like raisins, apricots or cranberries in step 3, or sprinkle on top when serving.
- Sprinkle chopped nuts on top when serving.
- Recipe adapted from Nutrition Matters.
Photo and Recipe Source: https://www.foodhero.org/recipes/apple-spice-oatmeal
