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
by Guest | Dec 14, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 20 minutes
Ingredients:
- 12 Large Brussels sprouts
- 1 tbsp olive oil
- 3 slices lean turkey bacon(diced)
- 1 clove garlic(minced)
- 3 oz soft goat cheese
- 2 tbsp skim milk
- ½ tsp salt(optional)
- ¼ tsp black pepper
- Parmesan cheese(grated)
Directions:
- Preheat oven to 400 degrees F.
- Trim the ends of the Brussels sprouts and cut them in half, lengthwise. Bring a large pot of water to a boil and blanch the sprouts for 2 minutes, drain and set aside.
- Using a melon baller or Tsp. measure, core the sprouts, set aside the shells and roughly chop the scooped cores.
- Add olive oil to a medium sauté pan over medium heat. Add bacon and sauté until almost crisp. Add the chopped sprouts and garlic and sauté for a 3-4 more minutes until the sprouts have softened.
- In a bowl, mix together the goat cheese, milk, salt (optional), black pepper and parmesan cheese. Add the sautéed bacon and sprouts and mix thoroughly.
- Divide the filling mixture evenly among each sprout core (about a rounded Tsp.). Lay sprouts on a baking sheet and bake for 20 minutes or until the filled sprouts are a golden brown. Serve warm.
Recipe Source: https://www.diabetesfoodhub.org/recipes/stuffed-brussels-sprouts-bites-%E2%80%93-foodie-recipe.html
Photo Credit: Peter Papoulakos
by Guest | Nov 30, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 45 minutes
Ingredients
- 2 teaspoons vegetable oil
- 2 cups sliced onion
- 2 pounds winter squash, peeled, seeded, and cut into 2-inch cubes (4 generous cups)
- 2 pears, peeled, cored, and diced, or 1 can (15 ounces) sliced pears, drained and chopped
- 2 cloves garlic, peeled and crushed
- 2 Tablespoons peeled and chopped fresh ginger, or 1 teaspoon powdered ginger
- ½ teaspoon thyme
- 4 cups low-sodium chicken or vegetable broth (see Notes)
- 1 cup water
- 1 Tablespoon lemon juice
- ½ cup plain nonfat yogurt
Directions
- Wash hands with soap and water.
- Heat oil in a large pot over medium heat.
- Add onions and stir until softened, 3 to 4 minutes.
- Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
- Add broth and water; bring to a simmer.
- Reduce heat to low, cover, and simmer until squash is tender, about 35 to 45 minutes.
- Purée soup, in batches if necessary, in a blender. (If using a blender, follow manufacturer’s directions for puréeing hot liquids.)
- Return soup to pot and heat through. Stir in lemon juice.
- Garnish each serving with a spoonful of yogurt.
- Refrigerate leftovers within 2 hours.
Photo and Recipe Source: https://www.foodhero.org/recipes/autumn-squash-bisque-ginger
by Guest | Nov 16, 2022 | Recipes
These tender, low fat biscuits are a perfect way to use up extra sweet potatoes (or yams). I sometimes bake an extra sweet potato for dinner and use it to prepare these slightly sweet and spicy biscuits within a couple of days. They come together quickly and contain more fiber and vitamins than traditional biscuits. Serve hot from the oven or warm with butter, jam, honey, cream cheese or sharp cheese or serve on the side with a bowl of soup, beans or stew.
Ingredients:
- 2 cups whole-wheat pastry flour or white whole-wheat flour (all purpose flour works too)
- 1 Tablespoon baking powder
- ¾ teaspoon salt
- ½ teaspoon baking soda
- 1 Tablespoon sugar
- 1/8 – ¼ teaspoon ground cayenne pepper
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger OR nutmeg
- ¾ cup cooked, peeled, mashed sweet potato or yam (canned works too)
- 2 Tablespoons melted butter or margarine OR refined coconut oil
- ½ cup milk (any kind, unsweetened and unflavored)
Directions
- Preheat oven to 425 F. Line a metal baking pan with parchment or foil.
- Combine dry ingredients in medium large bowl. Whisk well.
- In a smaller bowl, combine the mashed sweet potato, melted butter and milk, stirring well.
- Stir the wet mixture into the dry mixture.
- Knead the dough 5 or 6 times, turning the dough over itself to create layers.
- Flatten dough to ¾ inch thickness.
- Cut with a 2-½ inch biscuit cutter.
- If you want biscuits with lightly crisp browned outsides, evenly space biscuits in prepared pan so they aren’t touching. If you want them all over soft, place them closer together.
- Bake the biscuits in the preheated oven for 12-15 minutes, or until bottoms are golden.
Yields about 12 biscuits.
Recipe Source: Judith Berman-Yamada, Kitchen Maven
Find more Kitchen Maven recipes in the recently published Cookbook, “Thrifty Comfort Cooking for Challenging Times” where 100% of author royalties go directly to the Oregon Food Bank to assist folks dealing with food insecurity. The cookbook is available on both Amazon.com and Barnes & Noble.com. It’s an eclectic cookbook to suit all diets and contains over 100 recipes.
