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Serving Size: 1/8 of recipe
Yield: 8 servings
Ingredients:
1 medium chopped onion
1 cup chopped broccoli
1 cup shredded carrots
1 small chopped green pepper - may use red or yellow pepper
1/3 cup chopped fresh parsley or 2 Tbsp. dried
1 tsp. canola oil
1 1/2 cups dry bulgur
2 cups chicken broth, low-sodium
8 oz. canned, drained chickpea
Directions:
1. Wash and chop fresh onion, broccoli, carrots, pepper and parsley (if using fresh parsley).
2. Heat canola oil in a large skillet. Add onions and cook until soft.
3. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
5. Add parsley and stir. Serve warm or cold.
Note: Bulgur comes from wheat. It is actually the kernel of wheat, cracked for cooking. It has a nutty, chewy flavor that is sure to please the healthy appetite, and contains fiber. Canola oil is a healthy choice for vegetable oil.
Nutrition Facts per Serving: Calories, 150; Calories from fat, 15; Total fat, 1.5g; Saturated fat, 0g; Trans fat 0g; Cholesterol, 0mg; Sodium, 140mg; Total Carbohydrate, 31g; Fiber, 7g; Protein, 6g; Vitamin A, 50%; Vitamin C, 45%;, Calcium, 4%; Iron, 8%.
Source: Adapted from: Choices: Steps Toward Health, University of Massachusetts Extension Nutrition Education Program
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Serving Size: 1 bowl
Yield: 1 serving
Ingredients:
1/3 cup dry oatmeal, quick-cooking
1/8 teaspoon salt
3/4 cup very hot water
1/2 sliced banana
1/2 cup frozen yogurt, non-fat
Directions:
1. In a microwave safe cereal bowl, mix together the oatmeal and salt. Stir in water.
2. Microwave on high power for 1 minute. Stir. Microwave on high power for another minute. Stir again.
3. Microwave an additional 30-60 seconds on high power until the cereal reaches the desired thickness. Stir again.
4. Top with banana slices and frozen yogurt.
Nutrition Facts: Calories 150; Calories from fat 10; Total fat, 1g; Saturated fat, 0g; Trans fat 0g; Cholesterol, 0mg; Sodium, 290 mg; Total Carbohydrate, 30g; Fiber, 4g; Protein, 7g; Vitamin A, 0%; Vitamin C, 8%; Calcium, 0%; Iron, 0%.
Source: Adapted from: Recipe Collection, p.14, University of Nebraska-Lincoln Cooperative Extension, USDA, Snap-ed Connection.
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Serving Size: 1 cup
Yield: 12 servings
Ingredients:
1 tablespoon olive oil
1 cup green onions, sliced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/8 teaspoon black pepper
1 garlic clove, minced
2 (14.5 ounce) cans whole tomatoes, undrained and chopped
1 (15 ounce) can black beans, drained and rinsed
4 cups cooked pasta (any shape)
1 (14 ounce) can artichoke hearts, rinsed, drained, and quartered
Directions:
1. In a large skillet, heat oil over medium heat. Add green onions and sauté 5 minutes.
2. Add oregano, basil, black pepper, cayenne pepper, garlic, and tomatoes.
3. Cover and simmer 10 minutes.
4. Add beans; cover and simmer an additional 5 minutes.
5. Combine bean mixture, cooked pasta, and artichoke hearts in a large bowl. Mix well.
6. Serve warm.
Nutrition Facts: Calories, 170; Calories from fat,45 ; Total fat, 5g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 20mg; Sodium, 420mg; Total Carbohydrate, 21g; Fiber, 4g; Protein, 10g; Vitamin A, 8%; Vitamin C, 8%; Calcium, 10%; Iron, 10%.
Source: www.extension.org
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Serving Size: 1 muffin
Yield: 10-12 muffins
Ingredients:
¾ cup all-purpose flour
½ cup whole wheat flour
¼ teaspoon of salt
½ teaspoon baking soda
½ cup sugar
1 ¾ cups bran flake cereal with raisins
1 egg
1 cup buttermilk (substitute for buttermilk: add 1 tablespoon vinegar or lemon juice to 1 cup milk)
2 tablespoons vegetable oil
Directions:
1. Preheat oven to 425 degrees F. Spray or grease the bottoms of a muffin tin.
2. Put flour in a large bowl. Add salt, baking soda, and sugar. Mix well.
3. Stir in the bran flake cereal. Mix well.
4. Make a well in the center of the mixture and set aside.
5. In another bowl, beat the egg, buttermilk, and oil together.
6. Pour the egg mixture into the well of the cereal mixture and stir until all ingredients are moist. Do not over mix.
7. Fill the tins 2/3 full.
8. Bake for 15-20 minutes or until golden brown.
If not eaten right away, wrap the baked muffins in foil or a plastic bag and store in the freezer. Thaw for 15 seconds in the microwave or overnight in the refrigerator.
Nutrition Facts per Serving: Calories, 130 ; Calories from fat, 30; Total fat, 3.5g; Saturated fat, .5g; Trans fat 0g; Cholesterol, 15mg; Sodium, 120mg; Total Carbohydrate, 23g; Fiber, 2g; Protein, 4g%.
Source: Eating Smart-Being Active Curriculum, USDA, Expanded Food and Nutrition Program.
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Breakfast No-Bake Granola Bars
Serving Size 2" x 2" bar
Yield: 16 servings
Ingredients:
2 1⁄2 cups toasted rice cereal
2 cups old-fashioned oatmeal
1⁄2 cup raisins
1⁄2 cup firmly packed brown sugar
1⁄2 cup light corn syrup
1⁄2 cup peanut butter
1 teaspoon vanilla
Directions:
1. Put the rice cereal, oatmeal, and raisins in a bowl and stir together.
2. In a small saucepan mix together the brown sugar and corn syrup. Turn the heat to medium-high. Stir constantly while the mixture is brought to a boil. Once boiling, remove the saucepan from the heat.
3. Stir the peanut butter and vanilla into the sugar mixture in the saucepan. Blend until smooth.
4. Pour the peanut butter mixture over the cereals and raisins in the large bowl. Mix well.
5. Press the mixture into an 8" x 8" baking pan.
6. When cool, cut into 16 bars.
Nutrition Facts: Calories, 200; Calories from fat, 45; Total fat, 5g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 0mg; Sodium, 85mg; Total Carbohydrate, 34g; Fiber, 2g; Sugar, 15g; Protein, 5 g; Vit. A, 4%; Vit. C, 4%; Calcium, 2%; Iron, 10%.
Notes: To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.
Source: Oregon State University Extension
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Chicken Veggie Risotto
Serving Size: 1 ¾ cups
Ingredients:
1 Tablespoon vegetable oil
1 pound boneless, skinless chicken breast, cut into small pieces
1 teaspoon garlic-herb seasoning (salt-free)
1/2 teaspoon black pepper
1/4 teaspoon red pepper flakes
1 small onion, thinly sliced
1 can (10 1/2 oz.) reduced-sodium chicken broth
1/4 cup water
1 1/2 cup instant brown rice, uncooked
1 1/2 cup grape tomatoes
4 cups baby spinach leaves, washed and patted dry
Directions:
1. Heat oil in large skillet over medium heat. Sprinkle chicken pieces with seasonings. Add chicken pieces; cover and cook about 10 minutes, stirring frequently until chicken is done.
2. Add onion and stir-fry for about 1 minute. Stir in broth, water, rice, tomatoes, and spinach. Bring to a boil. Reduce heat to low and cover. Simmer about 10 minutes.
3. Turn burner off and let stand for 5 more minutes or until rice absorbs most of the liquid.
Nutrition Facts (per serving):Calories, 280; Fat, 8 g; Cholesterol, 70 g; Sodium, 325 mg;Total Carbohydrate, 25 g; Dietary Fiber, 2 g; Protein 25 g
Source: Texas A&M AgriLife Extension Service
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Serving Size: ½ cup
Yield: 8 servings
Ingredients:
2 cups macaroni
½ cup onions, chopped
½ cup evaporated milk, fat-free
1 medium egg, beaten
¼ teaspoon black pepper
1¼ cups sharp cheddar cheese (4 ounces), finely shredded, low-fat
Non-stick cooking oil spray
Directions:
1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with non-stick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.
Nutrition Facts: Calories: 200, Total fat: 4 g, Saturated fat: 2 g, Cholesterol: 34 mg, Sodium: 120 mg, Fiber: 1 g, Protein: 11 g, Carbohydrate: 29 g, Potassium: 119 mg.
Source: A Healthier You, Centers for Disease Control and Prevention
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Cranberry Pumpkin Muffins
Yield: 12 servings
Ingredients:
2 cups flour
3⁄4 cups sugar
3 teaspoons baking powder
1⁄2 teaspoon salt
1⁄2 teaspoon cinnamon
3⁄4 teaspoons allspice
1⁄3 cup vegetable oil
2 eggs, large (large)
3⁄4 cups pumpkin (canned)
2 cups cranberries (fresh or frozen chopped)
Directions:
1. Preheat oven to 400 degrees.
2. Sift together dry ingredients (flour through allspice) and set aside.
3. Beat oil, eggs, and pumpkin together until well blended.
4. Add the wet ingredients (pumpkin mixture) to the dry ingredients all at once. Stir until moistened.
5. Fold in chopped cranberries.
6. Spoon into paper lined muffin cups.
7. Bake at 400 degrees for 15 to 30 minutes.
Nutrition Facts: Calories, 200; Calories from fat, 60; Total fat, 7g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 30mg; Sodium, 230mg; Total Carbohydrate, 32g; Fiber, 2g; Protein, 3 g; Vit. A, 50%; Vit. C, 4%; Calcium, 8%; Iron, 8%.
Source: University of Massachusetts, Extension Nutrition Education Program
Serving Size: 1/6 of recipe
Yield: 6 servings
Ingredients:
1/2 pound ground beef
8 ounces egg noodles, uncooked (try whole grain)
12 ounces fat free cottage cheese
12 ounces reduced-fat mozzarella cheese, shredded
1 (26-ounce) jar spaghetti sauce
1 tablespoon Italian seasoning
Non-stick cooking spray
Directions:
1. Brown ground beef. Drain and return to skillet.
2. Stir in spaghetti sauce and Italian seasoning. Bring to a boil.
3. Add 1 cup water and uncooked pasta. Cover and cook on medium heat for 15 minutes.
4. Stir in cottage cheese. Cover and cook for 5 minutes.
5. Stir in 2 cups of mozzarella cheese. Sprinkle the remaining cheese on top.
6. Cover and remove from heat. Let stand for 5 minutes to melt cheese.
Nutrition Facts Per Serving: 450 calories, Total Fat 15 g, Saturated Fat 15 g, Protein 35 g, Total Carbohydrate 46 g, Dietary Fiber 4 g, Sodium 1080 mg
Source: Recipe Bank, www.extension.org
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Serving Size: 1 cup
Yield: 6 Servings
Ingredients:
2 tablespoons vegetable oil
3 cups cooked brown rice, cooled
1 carrot, cut into
¼-inch slices
½ bell pepper, chopped
½ cup onion, chopped
½ cup broccoli, chopped
2 tablespoons soy sauce
½ teaspoon black pepper
½ teaspoon garlic powder
2 eggs, beaten
¾ cup cooked chicken, bite size pieces
Directions:
1. Put eggs into pan and scramble.
2. Put vegetable mix and rice back in the pan. Mix with scrambled eggs.
3. Add chicken and cook until hot.
4. Refrigerate Heat oil in a large skillet over medium heat.
5. Add rice and stir for 5 minutes.
6. Stir in carrot, bell pepper, onion, broccoli, soy sauce, black pepper, and garlic powder. Cook until vegetables are tender.
7. Remove mixture from pan.
Be Creative! Substitute any fresh, frozen or canned vegetables you like or use leftover vegetables.
Nutrition Facts per Serving: Calories, 230; Calories from fat, 70; Total fat, 8g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 85mg; Sodium, 610mg; Total Carbohydrate, 28g; Fiber, 3g; Protein, 12g.
Source: Eating Smart-Being Active Curriculum, USDA, Expanded Food and Nutrition Program.
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Serving Size: 1 muffin
Yield: 12servings
Ingredients:
1½ cups whole bran cereal
1 cup milk
1 beaten egg
1/4 cup vegetable oil
1 cup all-purpose flour
1/3 cup sugar
1/2 teaspoon baking soda
2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1 cup finely diced fruit: bananas, pears, apricots, nectarines, blueberries, raisins or other dried fruit. Canned fruit (drained) or applesauce can also be used. < strong>
Directions:
1. Combine bran cereal and milk in a bowl.
2. Let stand 5 minutes.
3. Stir in egg and oil.
4. In another bowl, combine flour, sugar, baking soda, baking powder, and cinnamon.
5. Add bran mixture to the flour mixture and stir just until moistened.
6. Fold in fruit.
7. Fill muffin tins that are greased or lined with paper baking cups two-thirds full.
8. Bake at 400° F for about 20 minutes or until done.
Nutrition Facts:
Nutrition Facts: Calories, 140; fat, 5 g; calories from fat, 45; sodium, 210 mg; carbohydrate. 23 g; fiber, 4 g
Source: University of Illinois Extension
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Serving Size: 1 square
Yield: 10 servings
Ingredients:
1 cup cornmeal
1 cup flour
¼ cup sugar
1 teaspoon baking powder
1 cup low-fat (1%) buttermilk
1 egg, whole
¼ cup margarine, regular, tub
1 teaspoon vegetable oil (to grease baking pan)
Directions:
1. Preheat oven to 350 degrees Fahrenheit.
2, Mix together cornmeal, flour, sugar, and baking powder.
3. In another bowl, combine buttermilk and egg. Beat lightly.
4. Slowly add buttermilk and egg mixture to dry ingredients..
5. Add margarine and mix by hand or with mixer for 1 minute.
6. Bake for 20–25 minutes in an 8 x 8-inch, greased baking dish. Cool. Cut into 10 squares.
Nutrition Facts: Calories ,178; Total Fat, 6 g; Saturated Fat 1 g Cholesterol 22 mg Sodium 94 mg Total Fiber 1 g Protein 4 g Carbohydrates 27 g Potassium 132 mg.
Source: Heart-Healthy Home Cooking: African American Style from the National Heart, Lung and Blood Institute.
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Serving Size: 1 cup
Yield: 40 cups (total servings)
Ingredients:
8 cups rolled oats (not quick or instant oats)
1/3 cup unsalted sunflower seeds
1/3 cup oat bran
1/3 cup toasted wheat germ
1/3 cup cracked wheat
1/3 cup ground flax seed (if using whole flax seeds, grind it just before adding to bag)
1/3 cup millet
To make dry oatmeal mixture:
1. Add ingredients to bag in any combination
2. Shake the bag to mix thoroughly
3. Store in the refrigerator.
4. Use within a month's time because the flax seed can become rancid if kept too long.
Directions for 1 serving:
1. Take 1/4 Cup of High Energy Oats mixture
2. Add 1/2 cup fat-free milk
3. Add tablespoon of walnuts
4. Add tablespoon of dried blueberries
5. Microwave on high for 2 minutes 35 seconds
6. Allow oatmeal to stand a few minutes before eating
Nutrition Facts: Calories, 210; Calories from fat, 63; Total fat, 7g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 5mg; Sodium, 55mg; Total Carbohydrate, 27g; Fiber, 4g; Protein, 10g; Vitamin A, 6%; Vitamin C, 0%; Calcium, 15%; Iron, 8%
Source: www.extension.org
Serving Size: 1 cup
Ingredients:
1 large tomato, chopped
¼ cup parsley, chopped, or 5 teaspoons dried parsley flakes
¼ cup scallions, chopped (optional)
1 carrot, grated
¼ cup walnuts, chopped (optional
2½ cups water
2 cups dry couscous
1 tablespoon lemon juice
1 tablespoon vegetable oil
1/8 teaspoon black pepper
1 15-ounce can kidney beans, drained
4 ounces cheddar cheese, low-fat, shredded
1 10-ounce bag frozen peas
Directions:
1. Wash and chop tomato, parsley, scallion, and carrot. Chop walnuts if desired.
2. Bring water to a boil and add couscous. Stir quickly.
3. Cover, remove from stove, and let stand for 5 minutes.
4. In a large bowl, combine lemon juice, oil, and pepper to make dressing.
5. Add couscous mixture to dressing and stir gently to blend.
6. Add chopped tomato, parsley, scallions, carrot, walnuts (if desired), kidney beans, cheddar cheese, and peas. Mix gently.
7. Serve immediately or refrigerate until ready to serve. May be served warm or cold.
Tip: Try whole-grain couscous for extra fiber.
Source: UMass Extension Nutrition Education Program
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Yields: 6 servings
Ingredients:
1 pound lean ground beef or turkey
1 medium onion, chopped
2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
3 cups cooked brown rice
1 16-ounce can of pinto beans, drained
2 4-ounce cans diced green chilies
1 medium fresh tomato, seeded and chopped (optional)
Fresh cilantro for garnish (optional)
Directions:
1. In large skillet over medium-high heat, cook meat until brown, stirring to crumble; drain. Return meat to skillet.
2. Add onion, chili powder, cumin and salt; cook until onion is tender.
3. Stir in rice, beans and chilies; thoroughly heat.
4. Top with tomato and garnish with cilantro if desired. Serve immediately.
Notes: If desired, lower the sodium further by cutting back or omitting the salt, especially if your beans are canned with salt.
Nutrition Facts per serving: Calories, 313; Total Fat, 9g; Cholesterol, 29 mg; Sodium, 340 mg; Total Carbohydrate, 43 g; Dietary Fiber, 6 g; Protein, 17 g.
Source: Singing the Praises of Beans, Alice Henneman, University of Nebraska-Lincoln Extension, Lancaster County.
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Serving Size: 1 muffin
Yield: 12 Servings
Ingredients
Non-stick cooking spray
1 egg
1 cup low-fat milk (1%)
1⁄3 cup sugar
2 tablespoons vegetable oil
1⁄2 cup carrots, grated
1⁄2 cup raisins
1⁄2 cup walnuts, toasted (optional)
1 teaspoon vanilla (optional)
1 1⁄2 cups flour
1⁄2 cup old-fashioned oatmeal
1 teaspoon cinnamon (optional)
1 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄2 teaspoon salt
Directions:
1. Heat oven to 400 degrees.
2. Coat muffin tin with non-stick cooking spray.
3. Mix egg, milk, sugar, oil, carrots, raisins, walnuts, and vanilla.
4. Mix flour, oatmeal, cinnamon, baking powder, baking soda, and salt.
5. Add wet ingredients to dry ingredients and stir gently until flour is just moistened. Gently fill muffin cups about 3/4 full.
6. Bake for 15 minutes or until edges start to brown.
Tips: Try grated zucchini instead of carrots. Morning Muffins freeze well, and thaw quickly.
Nutrition Facts: Calories, 170; Calories from fat, 60; Total fat, 6g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 15mg; Sodium, 200mg; Total Carbohydrate, 26g; Fiber, 1g; Protein, 4g; Vitamin A, 15%; Vitamin C, 0%; Calcium, 6%; Iron, 6%.
Source: Oregon State University Extension Service, www.foodhero.org
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Serving Size: ½ cup
Yield: 10 servings
Ingredients:
1½ cups water
1 cup chicken stock or broth, skim fat from top
1⅓ cups long-grain white or brown rice, uncooked
2 teaspoons vegetable oil
2 tablespoons onion, finely chopped
2 tablespoons green pepper, finely chopped
½ cup pecans, chopped
¼ teaspoon ground sage
1 cup celery, finely chopped
½ cup water chestnuts, sliced
¼ teaspoon nutmeg
black pepper to taste
Directions:
1. Bring water and stock to a boil in medium-size saucepan.
2. Add rice and stir. Cover and simmer 20 minutes.
3. Remove pan from heat. Let stand, covered, 5 minutes or until all liquid is absorbed. Reserve.
4. Heat oil in large non-stick skillet.
5. Sauté onion and celery over moderate heat 3 minutes. Stir in remaining ingredients including reserved cooked rice. Fluff with fork before serving.
Nutrition Facts: Calories: 139; Total fat: 5 g; Saturated fat: less than 1 g; Cholesterol: 0 g; Sodium: 86 mg; Fiber: 1 g; Protein: 3 g; Carbohydrate: 21 g; Potassium: 124 mg.
Source: A Healthier You, Centers for Disease Control and Prevention
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Serving Size: 1 cup
Yield: 8 Servings
Ingredients:
8 ounces pasta (try penne)
1⁄3 cup vegetable oil
1 tablespoon minced garlic
12 ounces frozen spinach
15 ounces (1 can) diced tomatoes with juice
15 ounces (1 can) white beans
1 teaspoon salt
1⁄2 teaspoon pepper
1⁄2 cup grated parmesan cheese
Directions:
1. Cook pasta according to package directions. Set aside.
2. Heat oil in large sauté pan or skillet. Add garlic and cook on low until soft.
3. Add spinach, tomatoes with juice, drained beans, salt and pepper. When the mixture bubbles, cook gently, uncovered for 5 minutes.
4. Add pasta and parmesan to spinach mixture. Toss well and serve.
Tips: Substitute cleaned and chopped fresh spinach (about 6 cups). Try other greens, such as Swiss chard or kale. Be sure to clean greens well, and cook until soft.
Nutrition Facts: Calories, 290; Calories from fat, 100; Total fat, 12g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 5mg; Sodium, 460mg; Total Carbohydrate, 39g; Fiber, 4g; Protein, 11g; Vitamin A, 110%; Vitamin C, 40%; Calcium, 15%; Iron, 15%.
Source: Oregon State University Extension Service, www.foodhero.org
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Yield: 4 Servings
Ingredients:
3 cups cooked pasta (in any shape)
6 tablespoon cheddar cheese soup (from can)
½ cup pumpkin puree
6 tablespoon milk, 1%
3 tablespoons cheese, low-fat
4 teaspoon deli mustard
Directions:
1. Boil a pot of water and cook the pasta for 8 to 10 minutes; drain when finished and let cool to room temperature.
2. In a separate cup, stir the "wet" ingredients (soup, pumpkin puree, milk, and mustard), and heat in microwave for 45-60 seconds; stir again until creamy.
3. Use a spoon to pour hot cream mixture over pasta and sprinkle cheese on top.
4. Stir pasta, cream mixture, and cheese until cheese melts into the pasta.
5. Eat and enjoy!
Cost: Per recipe: $0.41; Per serving: $0.41
Nutrition Facts: Calories, 220; Calories from fat, 25; Total fat, 3g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 5mg; Sodium, 230mg; Total Carbohydrate, 38g; Fiber, 3g; Protein, 10g; Vit. A, 100%; Vit. C, 2%; Calcium, 8%; Iron, 10%.
Source: http://recipefinder.nal.usda.gov/
Serving Size: 2 pancakes
Yield: 8 Servings
Ingredients:
1 egg
1⁄2 cup pumpkin, canned
1 3⁄4 cups milk, low-fat
2 tablespoons vegetable oil
2 cups flour
2 tablespoons brown sugar
1 tablespoon baking powder
1 teaspoon pumpkin pie spice
1 teaspoon salt
Directions:
1. Combine eggs, pumpkin, milk and oil in large mixing bowl.
2. Add flour, brown sugar, baking powder, pumpkin pie spice, and salt to egg mixture. Stir gently.
3. Lightly coat a griddle or skillet with cooking spray and heat on medium.
4. Using a 1/4 cup measure, pour batter on hot griddle.
5. Cook until bubbles begin to burst, then cook until golden brown.
Tips: No pumpkin pie spice? Use 1/2 teaspoon cinnamon and 1/2 teaspoon dry ginger. Add a pinch of cloves or nutmeg. Put a face on the jack-o-lantern, using raisins for eyes and teeth (drop in batter on griddle while it cooks).
Nutrition Facts: Calories, 180; Calories from fat, 40; Total fat, 5g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 30mg; Sodium, 480mg; Total Carbohydrate, 30g; Fiber, 1g; Protein, 6g; Vitamin A, 45%; Vitamin C, 0%; Calcium, 15%; Iron, 8%.
Source: Oregon State University Extension Service, www.foodhero.org
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Yield: 8 servings
Ingredients:
9 lasagna noodles, preferably made with whole grain tablespoon olive oil
6-8 cups fresh spinach (amount need not be exact)
2 eggs, beaten
1 (16 oz.) carton fat-free or low-fat ricotta cheese
3 cups shredded Mozzarella cheese
1 jar (24 oz.) low sodium spaghetti sauce, divided
Directions:
1. Heat oven to 350 degrees F.
2. Prepare the lasagna noodles according to package directions. Don’t overcook them as they will cook more during the baking process. To keep them from sticking together while you’re getting the other ingredients ready, rinse them under cold water and lay on a cookie sheet, with layers separated by plastic wrap or foil.
3. As you’re preparing the noodles, start assembling the other ingredients. Begin by heating olive oil over a medium-low heat in a large skillet. Add spinach to the pan in stages; turn leaves until they wilt. Add more spinach; repeat process until all of the spinach is added. Remove spinach from skillet, place in a bowl, and set aside to cool.
4. Blend eggs and ricotta cheese in a food processor or blender until smooth. Transfer to another bowl and stir in 2 cups of the shredded cheese. Then, mix in the spinach.
5. Assemble the ingredients in a 13 x 9-inch baking dish that has been sprayed with cooking spray:
Layer 1: 1 cup of the spaghetti sauce, 3 lasagna noodles, and half the ricotta mixture.
Layer 2: Repeat layer 1
Layer 3: Top with remaining 3 noodles, spaghetti sauce and the remaining 1 cup shredded cheese.
6. Bake about 35 to 45 minutes or until top is lightly browned and a food thermometer inserted into the lasagna registers 165 degrees F. Let stand 10 minutes before serving.
Cook’s Notes:
One 10-oz bag of fresh spinach equals approximately 5-6 cups of leaves. If you wish to use frozen spinach, substitute 1 package (10 oz.) frozen chopped spinach, that has been thawed and well drained.
Nutrition Facts: Calories, 380; Calories from fat, 150; Total fat, 16g; Saturated fat, 8g; Trans fat 0g; Cholesterol, 85mg; Sodium, 460mg; Total Carbohydrate, 33g; Fiber, 7g; Protein, 27g; Vit. A, 50%; Vit. C, 10%; Calcium, 90%; Iron, 15%.
Source: University of Nebraska-Lincoln Extension
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Serving Size: 1 cup
Yield: 6 Servings
Ingredients:
3 cups whole wheat pasta, dry
1 cup broccoli, chopped
1 cup diced cucumber, peeled
1 cup summer squash, sliced
3⁄4 cup Italian dressing
Directions:
1. Cook pasta according to package directions. Rinse with cold water. Place in large bowl.
2. Add remaining ingredients, and mix well.
Tip: Use any colorful vegetables you have on hand: carrots, cherry tomatoes, green onions, or frozen peas.
Flavor boosters: 1 cup diced, cooked chicken or ham; 1 cup garbanzo beans.
Nutrition Facts: Calories, 220; Calories from fat, 24; Total fat, 3g; Saturated fat, 0g; Trans fat 0g; Cholesterol, 0mg; Sodium, 230mg; Total Carbohydrate, 43g; Fiber, 5g; Protein, 8g; Vitamin A, 2%; Vitamin C, 30%; Calcium, 4%; Iron, 10%.
Source: Oregon State University Extension Service, www.foodhero.org
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Sweet Potato and Orange Muffins
Serving Size: 1 muffin
Yield: 18 servings
Ingredients:
1 cup all-purpose flour
1 cup whole wheat flour
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon cinnamon
1⁄2 teaspoon nutmeg
1⁄2 teaspoon allspice
1 can (16 ounce) sweet potatoes (yams), drained
2⁄3 cup brown sugar, packed
2 eggs
1 cup orange juice
1 carrot, shredded
1 teaspoon vanilla
Directions:
1. Preheat oven to 400 degrees. Lightly oil muffin tins (18 muffins).
2. In a medium bowl, combine flours, baking powder, baking soda, cinnamon, nutmeg and allspice.
3. In a large bowl, mash sweet potatoes. Add brown sugar, eggs, orange juice, carrots and vanilla. Blend well.
4. Add dry ingredients to liquid ingredients and mix well.
5. Fill muffin tins 2/3 full.
6. Bake 15-20 minutes, until tops are brown. Let cool and remove from tins.
Nutrition Facts:Calories, 120; Calories from fat, 10; Total fat, 1g; Saturated fat, 0g; Trans fat 0g; Cholesterol, 20mg; Sodium, 220mg; Total Carbohydrate, 27g; Fiber, 2g; Protein, 3 g; Vit. A, 60%; Vit. C, 15%; Calcium, 6%; Iron, 6%.
Source: Oregon State University Extension
Yield: 4 servings
Ingredients:
Sweet Potato Pancakes
3 medium sweet potatoes or yams (orange flesh)
1 cup non-fat milk
1 egg, beaten
2 tbsp. vegetable oil
1 cup whole-wheat flour
2 tsp baking powder
¼ tsp salt
Cooking spray, as needed
Balsamic Maple Mushrooms
1 lb. cremini and/or white button mushrooms, quartered
1 tbsp. vegetable oil
1/3 cup maple syrup
1 tbsp. balsamic vinegar
Directions:
1. Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer. Add milk, egg, and vegetable oil to potatoes; mix.
2. Sift together dry ingredients and add to potato mixture. Mix on low until just blended.
3. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.
4. Use ¼ cup of batter per pancake, ladling into hot skillet. Wait until pancake bubbles and looks slightly dry on top before flipping over.
5. While pancakes are cooking, heat 1 tbsp. vegetable oil in another skillet (do not use non-stick) over medium flame. Add quartered mushrooms and toss to coat with oil. Let simmer, stirring occasionally, until juices run. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens.
6. To serve, stack 2-3 pancakes, alternating with balsamic maple mushrooms.
Nutrition Facts: Calories, 420; Calories from fat, 110; Total fat, 12g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 50mg; Sodium, 480mg; Total Carbohydrate, 70g; Fiber, 7g; Protein, 7g; Vit. A, 390%; Vit. C, 25%; Calcium, 30%; Iron, 15%.
Source: www.choosemyplate.gov
Serving Size: 2 pancakes per serving
Makes 6 servings
Ingredients:
3/4 cup all-purpose flour
3/4 cup whole wheat flour 3 Tbsp. sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda 1/2 tsp. salt
1 1/2 cups low-fat buttermilk
1 Tbsp. vegetable oil
1 large egg
1 large egg white
Cooking spray
Directions:
1. Spoon flours into dry measuring cups; level with knife
2. Combine flours, sugar, baking powder, baking soda and salt in large bowl; stir with whisk.
3. In separate bowl, combine buttermilk, oil, egg and egg white; stir with whisk.
4. Add buttermilk mixture to flour mixture; stir until just moist
5. Heat nonstick griddle or nonstick skillet coated with cooking spray over medium heat.
6. Spoon about 1/4 cup batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked.
7. Serve with your favorite pancake topping. Remember: butter, syrup and any toppings add calories and possibly fat. Try topping pancakes with fresh fruit for added fiber and flavor for only a few calories.
Nutrition Information per Serving Calories: 190 Fat: 4 g Carbohydrate: 32 g Protein:7 g Fiber: 2 g Sodium: 510 mg
Source: Cooperative Extension Service, www.extension.org
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