Serves 4 | Serving Size: 1 1/2 cups each
- 1 pound 93%-lean ground beef
- 1 large red bell pepper, chopped
- 1 large onion, chopped
- 6 cloves garlic, chopped
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper
- 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
- 1/4 cup water
- 1 15-ounce can pinto or kidney beans, drained and rinsed
- Cook beef, bell pepper, and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
- Add garlic, chili powder, cumin, and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer.
- Reduce heat to medium-low, cover, and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
- Stir in beans and cook until heated through, about 1 minute.
Nutrition Per Serving: 307 Calories; 8 g Fat; 3 g Sat; 3 g Mono; 64 mg Cholesterol; 29 g Carbohydrates; 27 g Protein; 6 g Fiber; 516 mg Sodium; 641 mg Potassium
Serving Size: 1½ cups | Serves 6
2 teaspoons vegetable oil
1 cup chopped onions
1 cup sliced fresh white mushrooms (optional)
1 clove garlic, minced
1 15-ounce can diced tomatoes
3 14-ounce cans low-sodium chicken broth
1 10.75-ounce can reduced-sodium cream of chicken soup
1 cup uncooked instant
2 cups chopped broccoli
2 cups chopped cooked
1/2 teaspoon freshly
Heat oil in large saucepan over medium-high heat.
Add onions, mushrooms, and minced garlic (if using); cook, stirring often, until onion is tender, about 5 minutes.
Add tomatoes, broth, soup, and rice. Cover and cook until rice is nearly tender, 15 to 20 minutes.
Stir in the broccoli and turkey; return to boil.
Reduce heat and simmer, partially covered, until broccoli is tender and turkey is heated through, about 5 minutes.
Remove from heat; stir in pepper.
Nutrition information per serving: 310 calories, 7g total fat, 2g saturated fat, 0g trans fat, 40mg cholesterol, 510mg sodium, 40g total carbohydrate, 4g fiber, 5g sugar, 23g protein
(make a day before serving)
- 1 unpeeled cucumber, washed and sliced lengthwise
- 1 teaspoon garlic, peeled and minced (about 1–2 cloves)
- 2 containers (6 ounces each) plain Greek yogurt
- 1 teaspoon dried dill and/or fresh mint
- 1/4 teaspoon salt
- 1 Tablespoon olive oil
- Use a spoon to scrape out cucumber seeds. Dice the cucumber into small pieces or shred using a grater.
- Spread cucumber on top of a paper towel. Roll up the towel and squeeze to remove excess liquid. Transfer cucumber to a large bowl.
- Add the remaining ingredients and mix. Cover and refrigerate until served.
- 6 whole wheat pita pockets (6” each)
- Cooking spray
- 1/2 teaspoon spice (e.g., dried rosemary, basil, cumin, cayenne pepper)
- Preheat oven to 400oF.
- Spray the pita with oil, cut in 8 wedges, and sprinkle with seasoning.
- Toast chips 4–5 minutes, then turn and toast 1–2 minutes more. (Watch carefully at the end because they can quickly turn brown.)
Recipe from SpendSmart EatSmart. Find more recipes at www.extension.iastate.edu/foodsavings.
Mexican-inspired dishes are a great way to combine foods from many of the food groups. This recipe includes foods from the grain, dairy, protein, and vegetable groups! Serves 6
• 1 pound boneless, skinless
• 2 teaspoons chili powder
• 2 teaspoons garlic powder
• 1½ tablespoons vegetable oil
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 medium onion, thinly sliced
• 6 whole-wheat tortillas, 8-inch
(or corn tortillas)
• 6 ounces low-fat shredded cheddar cheese
• 1 cup chopped tomato
• Cilantro, chopped
• Jalapeno, sliced
1. Freeze chicken 30 minutes until firm and easier to cut. Cut chicken into 1/4-inch strips. Place in a single layer on a plate. Sprinkle both sides of strips with chili and garlic powder.
2. Add oil to a 12-inch skillet. Heat to medium high. Add chicken strips. Cook about 3–5 minutes, stirring frequently.
3. Add bell peppers and onion. Stir and cook until vegetables are tender and chicken is no longer pink. (Heat chicken to an internal temperature of at least 165°F.)
4. Scoop chicken mixture (2/3 cup each) onto tortillas. Top with your favorite toppings.
5. Serve flat or rolled.
*Can replace chicken with 1 can (15 ounces) black beans (drained, rinsed), beef, or pork.
Nutrition Information per Serving: 290 calories, 9g fat, 0.5g saturated fat, 0g trans fat, 50mg cholesterol, 270mg sodium, 28g carbohydrate, 3g fiber, 4g sugars, 21g protein.
Make drinking water more fun by flavoring it with fruits, vegetables, or herbs.
Cucumber and Mint Cooler
- 6 cups chilled water
- 12 thin slices cucumber
- Few sprigs of mint
In a 2 to 2½ quart pitcher, combine water, cucumber, and mint. Chill for 30 minutes. Add ice cubes just before serving.
Strawberry and Mint Cooler
- 18 strawberries (medium size) sliced thin
- 8 sprigs of mint
- 1 quart water and ice
In a 2 to 2½ quart pitcher, combine water, ice, strawberries, and mint. Chill for 30 minutes before serving.
healthy living, recipe
Serves: 6 (Serving size: 1 toothpick )
• 2 small fruits of your choice (apple, pear, banana, kiwi, grapes)
• 1 8-ounce can chunk pineapple
• 1 6- or 8-ounce container fruit yogurt
• 1 to 2 tablespoons low-fat
1. Wash fruit with cold running water.
2. Drain pineapple juice into a bowl.
3. Cut fruit in wedges or chunks. Dip fruit that turns dark (such as apples and bananas) in the pineapple juice.
4. Thread fruit on skewers or
toothpicks. Arrange on a platter.
5. Stir together the yogurt and whipped topping. Pour into a bowl for dipping.
Nutrient information per serving
60 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 20 mg sodium, 13 g total carbohydrate, 1g fiber, 2 g protein
(Serving size: 1 1/2 cups)
• 1 cup salad greens per person (romaine, spinach, arugula, etc.)
• 1/2 cup vegetables per person such as: broccoli, black beans, shredded carrot, peas, cabbage, cucumbers, onions, tomatoes
• 1-2 tablespoons salad dressing per person
1. Use a one-gallon sized zip-lock bag for a family sized salad or a one-quart sized bag for individual salads.
2. Place 1 cup salad greens per person in the gallon bag or 1 cup in each quart bag.
3. For individual salads in quart bags, add 1/2 cup veggies to each bag. For a family sized salad in gallon bag, add 1/2 cup veggies
4. Add salad dressing.
5. Zip bag shut and shake to distribute the dressing over all the ingredients.
See more recipes at SpendSmart EatSmart: http://www.extension.iastate.edu/foodsavings/
Nutrient information per serving
160 calories, 10 g total fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 260 mg sodium, 15 g total carbohydrate (6 g sugar), 5 g fiber,
4 g protein
Note: Recipe analyzed using romaine lettuce, black beans, carrots, peas, tomatoes, and French salad dressing.
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.