Serves: 6 (Serving size: 1 muffin)
• 2 cups washed vegetables, diced (e.g. broccoli, peppers, onion, mushrooms, tomatoes, or spinach)
• 6 eggs
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/2 cup low fat cheddar cheese, shredded
1. Preheat oven to 350°F. Spray muffin tin with nonstick spray.
2. Add chopped veggies to the muffin tin.
3. Beat eggs in a bowl. Stir in salt, pepper, and garlic powder.
4. Pour eggs into the muffin tin and bake 20-25 minutes. To add cheese, remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.
5. Bake until the internal temperature reaches 160°F or a knife inserted near the center comes out clean.
Meal Idea: Serve extras in tortillas or with a green salad and roll.
Nutritional information per serving
100 calories, 6 g total fat (2 g saturated fat, 0 g trans fat), 215 mg cholesterol, 230 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 9 g protein
Source: Spend Smart Eat Smart http://www.extension.iastate.edu/foodsavings/
Serves: 6 (Serving size: 1 1/4 cup)
- 6 ounces thin, whole wheat spaghetti
- 2 tablespoons vegetable oil, divided
- 24 ounces frozen vegetable mix
- 3 tablespoons light soy sauce
- 1/4 cup water
- 1/4 cup peanut butter
- 2 tablespoons sugar
- 1/2 pound boneless chicken breast, cut into bite sized pieces
- 3 eggs
- 1/3 cup chopped peanuts
- Cook spaghetti according to package directions. Drain in colander and toss with 1 tablespoon oil.
- Defrost vegetables in microwave for 5 minutes and drain well (as spaghetti cooks).
- Combine soy sauce, water, peanut butter, and sugar in a small bowl. Stir until
- smooth and set aside.
- Heat 1 tablespoon oil in large skillet over medium high heat. Add chicken pieces
- and cook and stir until no longer pink
- (heat chicken to at least 165 degrees F).
- Crack eggs into a small bowl and beat.
- Add to pan with chicken and scramble
- until firm. Add the vegetables and
- spaghetti to the pan with the chicken mixture. Stir to heat through.
- Add the soy sauce mixture to the pan and stir to coat veggies and spaghetti.
- Place in serving bowl and sprinkle peanuts on top.
Nutrient information per serving
420 calories, 8 g total fat (3 g saturated fat, 0g trans fat), 130 mg cholesterol, 450 mg
sodium, 45g total carbohydrate, 9 g fiber, 24 g protein
Serving Size: 1 apple half
Per Serving: $.45
- 2 medium-size tart apples (Granny Smith, Braeburn, Cortland, Jonathan, Fuji)
- 1 teaspoon white or brown packed sugar
- ¼ teaspoon ground cinnamon
- 2 tablespoons oatmeal
- 2 tablespoons (total) raisins, sweetened dried cranberries, chopped walnuts or other nuts
- 1 (6-ounce) container lowfat vanilla yogurt
- Cut apples in half lengthwise. Use spoon to remove cores and hollow out a space 1 inch or more deep. Arrange apple halves, cut sides up, in microwavable dish. Cut thin slices off bottoms to keep from tipping.
- Combine sugar, cinnamon, oatmeal, raisins, and nuts. Fill each apple half.
- Cover with plastic wrap. Fold back one edge ¼ inch to vent steam.
- Microwave 3 to 3 ½ minutes, or until apples can be cut easily. Take from microwave. Let sit a few minutes.
- Spoon yogurt over the top.
- Great as a dessert, snack, or for breakfast.
- Storage tip for raw apples: They keep best in a plastic bag in the refrigerator.
Serving size: 1 slice
- 2 large eggs
- 1/2 cup granulated sugar
- 1 1/2 teaspoons pumpkin pie spice or 3/4 teaspoon each ground cinnamon and ground nutmeg
- 1/4 teaspoon salt
- 1 15-ounce can pumpkin
- 1 5-ounce can fat free evaporated milk
- Optional: Lowfat whipped topping and ground cinnamon.
- Preheat oven to 350°F. Lightly grease or spray a 9-inch pie plate; set aside.
- Place eggs in large bowl, beat with a fork or whisk. Add sugar, pumpkin pie spice, and salt. Stir until well mixed.
- Stir in pumpkin and evaporated milk. Pour into prepared pie plate.
- Bake for 40 to 45 minutes – or until center is set.
- Remove from oven and cool on wire rack. Serve immediately or refrigerate until serving time. If desired, add a spoonful of lowfat whpped topping to each serving and sprinkle with additional ground cinnamon.
Guiltless? Count the Ways
- No crust means fewer calories
- Fat free mik save calories
- 1 serving provides 170% of your daily Vitamin A needs
Nutrient information per serving
120 calories, 2.5 g total fat (1.5 g saturated fat), 55 mg cholesterol,105 mg sodium, 20 g total carbohydrate, 2 g fiber, 3 g protein.
Menu Idea: Baked turkey, Mashed sweet potatoes, Waldorf summer salad, Guiltless pumpkin pie
food preparation, recipe
- 1 2-3 pound spaghetti squash
- 1/2 cup water
- 1 16-ounce jar spaghetti sauce
- 2 tablespoons Parmesan cheese
- Cut the squash in half lengthwise and remove seeds with a spoon.
- Place halves, cut side down, in a microwavable casserole dish. Add the water. Cover dish with plastic wrap, leaving corners uncovered. Microwave on high 15 minutes until squash is tender when pierced with a fork.
- While squash cooks, heat spaghetti sauce in saucepan over medium heat. When heated through, remove from heat, cover, and set aside.
- Remove squash from microwave and cool for 5 minutes. Remove plastic wrap.
- Using a fork, scrape the inside of the squash into long strings and place in a bowl.
- Add heated spaghetti sauce and sprinkle with Parmesan cheese. Serve warm.
Optional: Add 1/2 pound cooked lean ground beef or ground turkey.
Nutrient information per serving
Without ground beef: 223 calories, 8 g total fat, 2 mg cholesterol, 657 mg sodium, 38 g total carbohydrate, 4 g fiber, 5 g protein.
With ground beef: 373 calories, 19 g total fat, 45 mg cholesterol, 696 mg sodium, 38 g total
food preparation, nutrition, recipe
It’s National Nutrition Month and this year’s theme is Eat right with color! Orange, red, white, and green — this month’s recipe brings together all kinds of color!
Makes 4 servings
- 1/4 cup canned or homemade vegetable or chicken broth
- 1 tablespoon soy sauce
- 2 tablespoons water
- Pepper to taste
- 1 teaspoon cooking oil
- 1 medium carrot, thinly sliced diagonally
- 1 red bell pepper, seeded and cut into bite sized pieces
- 1/2 onion, cut into 1 inch pieces
- 2 cups broccoli florets
- Combine sauce ingredients in a bowl, set aside.
- Place a wok or wide frying pan over HIGH heat until hot.
- Add oil, swirling to coat sides.
- Add vegetables and stir-fry for 1 minute.
- Add sauce and bring to a boil.
- Reduce heat to MEDIUM-HIGH; cover and cook for 5 minutes.
Nutrition Information: 42 calories, 1.4 grams total fat, 7 grams carbohydrate, 2 grams protein, 2 grams fiber, 306 mg sodium, 0 mg cholesterol
Adapted from Fruits and Veggies More Matters website.
Stir fry pieces of cooked turkey with sliced onion, green pepper, and broccoli. Add 1⁄4 cup water and 1 Tablespoon soy sauce. Heat and serve over rice.
Wrap sliced turkey, cheese, lettuce, and tomato in a whole wheat tortilla for a turkey wrap.
Sauté onion, sweet pepper, and mushrooms in a small amount of vegetable oil. Add a can of crushed tomatoes, a pinch of oregano, garlic powder, basil, and hot pepper (or your favorite spaghetti sauce). Stir in pieces of turkey. Heat and serve over cooked pasta. Top with grated cheese.
Sauté onion, garlic, and celery in a small amount of oil. Stir in 1 teaspoon each of ground cumin, oregano, and chili powder, and a pinch of hot pepper. Add drained, canned white beans, turkey pieces, and enough chicken or turkey broth to cover. Bring to a boil, lower heat and cook for 30 minutes. Just before serving, stir in some grated Monterey Jack or cheddar cheese. Heat until cheese melts. Serve with corn bread and salad.
- 12 gingersnap cookies
- 1/2 cup sugar or Splenda®
- 1 low-fat cereal bar
- 1 Tablespoon pumpkin pie spice
- 1 15-oz. can pumpkin
- 12-oz. can evaporated skim milk
- 1/2 cup egg whites (4 large eggs)
- 2 Tablespoons pecan pieces
Preheat oven to 350°F (even with glass pie plate). Lightly spray a 9-inch pie pan with non-stick spray. Combine gingersnaps and cereal bar in blender or food processor, pulsing until fine. Form the crust by lining the pan with crumbs but not all the way to the top edge. Combine the rest of the ingredients in a medium-sized mixing bowl. Pour into crust, going over the edge of the crust slightly. Bake on the bottom rack of the oven until a toothpick inserted in center comes out clean, about 30 minutes. Sprinkle the top with the pecan pieces; bake 10 more minutes. Cool.
Each wedge (with sugar): 190 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 0.5 mg cholesterol, 170 mg sodium, 35 g carbohydrate, 2 g fiber, 7 g protein.
Each wedge (with Splenda®): 138 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 0.5 mg cholesterol, 170 mg sodium, 23.5 g carbohydrate, 2 g fiber, 7 g protein.
Source: Communicating Food for Health
No endorsement of products or firms is intended, nor is criticism implied of those not mentioned.
food preparation, recipe
It’s ok and actually safer to cook your turkey (under 15 lbs.) when it’s frozen. A frozen turkey won’t drip juices around the kitchen, won’t waste water as you try to thaw it, and will come out of the oven juicy and full of flavor. It’s critical that the final temperature of the deep portions of the turkey reach at least 165°F to prevent food-borne illness. The National Turkey Federation recommends that the temperature reach 175° to 180°F in the leg/thigh portion. Here are the directions for cooking a frozen turkey.
- 12-15 lb. frozen turkey–do not use this method for birds larger than 15 pounds
- Large shallow baking pan and rack
- Aluminum foil
- Food thermometer (bimetallic quick read or digital quick read)
Time: Depends on size; add 50% more time than for thawed turkey the same size. Plan on 5 – 5 1/2 hours for a 12 – 14 lb. turkey.
End Temperature: A minimum of 165°F at the deepest part of the breast or thigh (make sure not to touch the bone with the thermometer). For better quality, the temperature should be 175° – 180°F.
- Preheat oven to 325°F, making sure that the pan will fit on the middle shelf.
- Line the baking pan with foil and place the rack in the pan.
- On a clean surface, unwrap the frozen turkey and place it on the rack.
- At 3 hours: If turkey is defrosted, giblet packages can be removed with tongs and/or forks. Giblets packaged in plastic should be removed and cooked separately; if the plastic bag has melted or been altered, do not consume the giblets. Giblets packaged in paper can be removed and cooked separately, or cooked completely in the bird making sure they reach 165°F.
- At 4 to 5 hours: Measure temperature at deepest point in the breast. Minimum temperature: 165°F. Keep roasting if it’s not 165°F.
- When done, remove from oven and place a foil tent over turkey. Wait 20 – 30 minutes before carving.
- Refrigerate leftovers within two hours.
If you’re looking for menu ideas, check out $30 Serves 8 A Healthy Holiday Dinner…the recipe for Guiltless Pumpkin Pie is awesome!
food preparation, food safety