Posts Tagged ‘recipe’

Butternut Squash Enchiladas

November 11th, 2015

butternut-squash-enchiladasServing Size: 1 enchilada | Serves: 8

•2 1/2 cups butternut squash (or other winter squash), cooked
•1 can (15 ounces) black beans (drained and rinsed)
•1/2 cup onion, diced (1/2 medium onion)
•1/2 cup fresh cilantro, chopped, or 3 tbsp. dried cilantro
•2 tsp. garlic powder
•1/2 tsp. cumin
•1 cup 2% fat cheese, shredded (like cheddar or Mexican blend), divided
•8 tortillas (6”)
•1 cup salsa or 1 can (10 ounces) red or green enchilada sauce
•1/2 cup Greek yogurt

1. Preheat oven to 375°F.
2. Mix the squash, beans, onion, cilantro, garlic powder, and cumin in a bowl.
3. Mix 3/4 cup of the cheese into the squash mixture.
4. Put a 1/2 cup strip of filling on each tortilla. Roll the tortilla around the filling. Put the tortilla into a greased 9” x 13” baking dish with the seam down.
5. Cover the tortillas with the salsa or enchilada sauce. Put the rest of the cheese (1/4 cup) on the salsa or sauce.
6. Bake for 25 minutes.
7. Serve each enchilada with 1 tablespoon of Greek yogurt.

Nutrition information per serving: 220 calories, 3.5g total fat, 1.5g saturated fat, 0g trans fat, 5mg cholesterol, 660mg sodium, 35g total carbohydrate, 6g fiber, 7g sugar, 10g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit

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Sweet Potato Fries

October 14th, 2015

sweet-potato-friesServing Size: 2/3 cup and 1 T dip | Serves: 6


  • 1 1/2 pounds sweet potatoes (about 4 medium)
  • 1 tablespoon oil (canola or vegetable)
  • 1/8 teaspoon salt


  • 1/4 cup light mayonnaise or salad dressing
  • 1 tablespoon ketchup
  • 1/8 to 1/4 teaspoon cayenne pepper, chili powder, or paprika


  1. Preheat oven to 425°F.
  2. Rinse potatoes under running water. Scrub potatoes well and peel, if desired.
  3. Cut the potatoes in half lengthwise.
  4. Lay each potato half flat and slice into half-round shapes about 1/4” thick.
  5. Combine potatoes, oil, and salt in a bowl. Stir so potatoes are covered with oil.
  6. Grease cookie sheet with oil and lay potato slices in a single layer.
  7. Bake for about 30 minutes, turning after 15 minutes.
  8. Mix the dip ingredients while potatoes are baking.
  9. Serve immediately.

Nutrition information per serving: 150 calories, 4g total fat, 0.5g saturated fat, 0g trans fat, 5mg cholesterol, 220mg sodium, 26g total carbohydrate, 3g fiber, 6g sugar, 2g protein

This recipe is courtesy of the Spend Smart. Eat Smart. website of ISU Extension and Outreach,

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Broccoli Salad

September 9th, 2015
broccoli-saladNote: The food safety tips from last weeks blog have been added to this recipe
Serving Size: 1 cup | Serves: 7
seperate-imageKeep raw meat, poultry, seafood, and eggs separate from all other foods at the grocery store and in the refrigerator.
  • 1 bunch broccoli
  • 3 tablespoons sugar
  • 1/4 teaspoon salt
  • 1 teaspoon mustard
  • 1/3 cup light mayonnaise or salad dressing
  • 3 tablespoons cider or white vinegar
  • 1/2 cup red onion, diced (1/2 medium onion)
  • 1/2 cup raisins
cleanWash hands before preparing food and frequently throughout for 20 seconds with soap and running water.
  1. Cut seperate-image  clean 1/2″ off bottom of the broccoli stem seperate-image clean and discard. Peel the outer layer of the stem. Chop cook seperate-image clean the tender inner portion of the broccoli and florets.
  2. Mix sugar, salt, mustard, and mayonnaise together in a large bowl. clean Add vinegar and stir with a wire whisk or fork.
  3. Add the broccoli, red onion, seperate-image clean and raisins.
  4. Stir until mixture is coated with dressing. Serve salad immediately or store in a tightly covered container in the refrigerator. Store salad for up to 4 days.
chill Enjoy your leftovers! Refrigerate them at 40ºF or below within two hours.
clean  Wash surfaces and utensils after each use. Wash fruits and veggies before preparing food, even if you plan to peel them.
 seperate-image  To prevent cross-contamination, always use separate cutting boards and plates for produce and for raw meat, poultry, seafood, and eggs.
 cook  Always use a food thermometer to ensure cooked food reaches a safe internal temperature (165ºF for poultry; 145ºF for fish, pork, beef, veal, and lamb; 160ºF for ground beef, pork, veal, and lamb).

Nutrition information per serving: 130 calories, 4g total fat,0.5g saturated fat, 0g trans fat, 5mg cholesterol, 200mgsodium, 22g total carbohydrate, 3g fiber, 15g sugar, 3g protein

This recipe is courtesy of ISU Extension and Outreach’sSpend Smart. Eat Smart. website,

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Quick Fruit Dessert

August 12th, 2015

fruit dessertServing Size: 1/2 cup | Serves: 8

8 vanilla wafers
2 cups low fat or nonfat milk
1 box (3.5 ounces) instant vanilla pudding
1 cup fresh fruit (peaches, nectarines, blueberries, strawberries, bananas, etc.)

1. Place one vanilla wafer on bottom of a small paper or plastic cup or a small bowl. Do the same for each vanilla wafer.
2. Pour milk into a bowl, add pudding mix, and prepare pudding according to the directions on the box.
3. Top each vanilla wafer with 1/4 cup vanilla pudding.
4. Cover and refrigerate 30 minutes to 8 hours.
5. Top with washed and cut up fresh fruit just before serving.

Nutrition information per serving: 90 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 19g total carbohydrate, 0g fiber, 17g sugar, 2g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website,

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Pan Fried Tilapia with Orange Sauce

June 10th, 2015

pan-fried-tilapiaServing Size: 1 fillet of fish (about 3 ounces)

Serves: 4


  • 4 small frozen tilapia fillets (about 1 pound total)
  • 3 tablespoons all-purpose flour
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1–2 tablespoons vegetable oil
  • 1 1/2 teaspoons dried marjoram or Italian seasoning
  • 1 orange


  1. Defrost and pat tilapia dry with paper towel.
  2. Put flour, garlic powder, pepper, and salt in a plastic bag. Add fillets one at a time and shake to coat.
  3. Heat oil in a large skillet over medium heat until hot.
  4. Add fillets to skillet and fry until golden brown on one side (about 2 minutes). Turn fish over, sprinkle with marjoram or Italian seasoning, and finish browning (heat fish to at
    least 145°F).
  5. Heat orange for 10 seconds in microwave. Cut in half. Squeeze half the juice and pulp from the orange on the fish. Use the other half for garnish.
  6. Place fish on a platter. Scrape the pan juices on top of the fish to serve.

Nutrition information per serving:
160 calories, 5g fat, 1g saturated fat, 45mg cholesterol, 190mg sodium, 10g carbohydrates, 1g fiber, 4g sugar, 18g protein. Daily Values: 35% Vitamin C, 6% Iron, 4% Calcium.

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart Eat Smart website,

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Fruit Smoothies

May 13th, 2015

Serving Size: 1 cup  | Serves: 3Fruit Smoothie

2–3 cups of fresh or frozen fruit
1 (6–8 ounce) carton vanilla, plain, or fruit-flavored yogurt
1/4 cup milk
3 ice cubes

1. Wash hands.
2. Put all ingredients in a blender.
3. Blend on high speed until smooth.
4. Pour into glasses.

Nutrition information per serving: 150 calories, 1.7g total fat, 0.9g saturated fat, 0g trans fat, 5.5mg cholesterol, 61.3mg sodium, 31.5g total carbohydrate, 2.8g fiber, 22.6g sugar, 4.9g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart Eat Smart website (

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Make-ahead Breakfast Burritos

April 8th, 2015

breakfast-burritosServing Size: 1 burrito | Serves: 8

1 cup diced potatoes (1 medium potato)
1/2 cup diced onions (1/2 medium onion)
1 cup diced bell peppers (1 medium pepper)
8 beaten eggs
1/8 teaspoon garlic powder
1/4 teaspoon pepper
1 cup shredded 2% reduced-fat cheddar cheese
8 flour tortillas (8 inch)

1. Spray a large skillet with nonstick cooking spray. Cook the potatoes for 6 to 10 minutes over medium heat.
2. Add onions and peppers to the potatoes. Cook for 3 to 4 minutes until the potatoes are browned.
3. Add beaten eggs to the vegetable mixture. Cook for 4 to 5 minutes over medium heat. Stir off and on until there is no liquid.
4. Stir in the garlic powder and pepper.
5. Make each burrito by placing 2 tablespoons of cheese and 1/2 cup of the egg mixture on the tortilla and rolling up. Serve or freeze.

Nutrition information per serving: 270 calories, 9 g fat, 3 g saturated fat, 31 g carbohydrates, 14 g protein, 190 mg cholesterol, 500 mg sodium, 2 g fiber

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit

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Chicken Alfredo Pasta

March 11th, 2015

Serving Size: 1 1/3 cups | Serves 6chicken alfredo pasta


  • 1 pound boneless skinless chicken breasts
  • 1 tablespoon vegetable oil
  • 2 1/2 cups whole wheat penne or rotini pasta
  • 1 package (16 ounces) frozen chopped broccoli
  • 1 cup nonfat milk
  • 8 ounces low-fat cream cheese, cubed
  • 1/2 teaspoon garlic powder
  • 1/2 cup grated parmesan cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper


  1. Cook the pasta according to package directions. Add the frozen broccoli the last three minutes of cooking. Drain the water from the pasta and broccoli. Return food to the pot.
  2. Remove fat from chicken on a cutting board and cut meat into bite-sized pieces. Wash hands.
  3. Heat oil in a large skillet on medium high. Add chicken cubes to skillet and stir to coat with oil. Cook the chicken until it is done (165oF, about 7–9 minutes).
  4. Remove chicken from skillet when it is done cooking and cover to keep warm.
  5. Add the milk and cream cheese to the skillet. Stir the mixture constantly over low heat. The mixture will thicken and be smooth.
  6. Add the garlic powder, parmesan cheese, salt, and pepper. Stir mixture. Then add cooked chicken and heat mixture.
  7. Combine meat mixture with the pasta and broccoli mixture. Serve.

Nutrition information per serving: 340 calories, 12 g total fat, 5 g saturated fat, 0 g trans fat, 75 mg cholesterol, 390 mg sodium, 29 g total carbohydrate, 4 g fiber, 4 g sugar, 30 g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more recipes, information, and videos, visit

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Beef and Vegetable Stir Fry

February 11th, 2015

beef-and-veggie-stire-fryServing Size: 1 1/2 cups stir fry, 2/3 cup instant brown rice | Serves: 4


  • 2 teaspoons ground ginger
  • 1 teaspoon garlic powder
  • 1/4 cup low sodium soy sauce
  • 1/4 cup water
  • 1/2 pound lean beef or pork, sliced thinly
  • 2 cups uncooked instant brown rice
  • 2 tablespoons vegetable oil, divided
  • 7 cups chopped vegetables or 24 ounces frozen stir fry vegetables, thawed
  • 1 tablespoon cornstarch


  1. Create ginger mixture by mixing ginger, garlic powder, soy sauce, and water. Pour 1/4 cup of the mix into a sealable plastic bag and save the rest. Add meat to the bag. Seal the bag and set it in the refrigerator for about 20 minutes.
  2. Prepare brown rice according to directions on the package for 4 servings.
  3. Heat 1 tablespoon oil in a large frying pan. When oil is hot, add meat from plastic bag and stir until brown. This will take 1 to 3 minutes. Discard liquid from the bag.
  4. Remove meat from pan and cover it. Add 1 tablespoon oil to pan.
  5. Add chopped vegetables. Stir and cook until tender, about 5 minutes.
  6. Add cornstarch to the saved ginger mixture and stir until smooth.
  7. Return meat to the pan when vegetables are tender. Add cornstarch mixture and cook for about 2 minutes until bubbly.
  8. Serve over brown rice.

Nutrition information per serving: 470 calories, 13 g total fat, 2 g saturated fat, 0 g trans fat, 50 mg cholesterol, 610 mg sodium, 60 g total carbohydrate, 6 g fiber, 5 g sugar, 27 g protein


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Beef and Bean Chile Verde

January 12th, 2015

beef and bean chiliServes 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


  1. 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.
  2. Add garlic, chili powder, cumin, and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer.
  3. Reduce heat to medium-low, cover, and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
  4. 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


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