Vegetable Pasta Soup

Serving Size: 1 1/2 cups | Serves: 8

Ingredients:

• 1 tablespoon oil (canola or vegetable)
• 4 cups vegetables (like onions, carrots, and zucchini) (chopped or sliced)
• 1 can (14.5 ounces) diced tomatoes with green chilies
• 1 can (14.5 ounces) low sodium vegetable or chicken broth
• 2 cups water
• 1/4 teaspoon salt
• 1 tablespoon Italian seasoning or dried basil
• 2 cups small whole wheat pasta (shell or macaroni)
• 6 cups fresh spinach leaves (about 1/2 pound)

Instructions:

1. Heat the oil in a large saucepan over medium heat until hot. Add onions and carrots. Cook until they are softened. Stir often. This should take about 3 minutes.
2. Stir in zucchini and canned tomatoes. Cook 3–4 minutes.
3. Stir in the broth, water, salt, and Italian seasoning or dried basil. Bring to a boil.
4. Stir in the pasta and spinach. Return to a boil.
5. Cook until the pasta is tender using the time on the package for a guide.

 

Nutrition information per serving:
130 calories, 16g total fat, 6g saturated fat, 1g trans fat, 100mg cholesterol, 210mg sodium, 21g total carbohydrate, 3g fiber, 2g sugar, 35g protein Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. For more information, recipes, and videos, visit the Spend Smart. Eat Smart site.

Black Bean Burgers

Black Bean Burger

Serving Size: 1 burger | Serves: 4

Ingredients

  • 1 can low sodium black beans (drained and rinsed)
  • 1 egg, beaten
  • 1/2 cup bread crumbs
  • 1/4 cup onion, minced
  • 1/4 teaspoon pepper
  • 1 tablespoon oil
  • Optional: cheese slices, lettuce leaves, mushrooms, onion, tomato, whole wheat bread or hamburger buns

Instructions

  1. Mash beans with a fork.
  2. Stir mashed beans, egg, bread crumbs, onion, pepper, and oil together until combined. Shape into 4-inch patties. Wash hands.
  3. Heat a skillet over medium heat. Spray with nonstick cooking spray.
  4. Place patties in the skillet and cover with a lid. Cook patties for 5 minutes on the first side. Flip patties and cook for 4 more minutes on the other side.
  5. Serve with optional ingredients.

Nutrition information per serving:

200 calories, 6g total fat, 1g saturated fat, 0g trans fat, 45mg cholesterol, 260mg sodium, 28g total carbohydrate, 8g fiber, 2g sugar, 10g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Tamale Pie

Tamale PieServing Size: 1 Slice | Serves: 6

Ingredients

  • 1 cup onion, chopped
  • 1 cup bell pepper, chopped
  • 1/2 pound lean ground beef
  • 1/2 cup salsa
  • 1 package (8.5 ounces) corn muffin mix
  • 1/3 cup plain Greek yogurt or light sour cream
  • 1 can (4.25 ounces) diced green chilies, undrained
  • 1 egg
  • 1/2 cup shredded cheddar cheese (optional)

Directions:

  1. Preheat oven to 350°F.
  2. Heat a skillet to medium. Spray with nonstick cooking spray. Cook onion, bell pepper, and ground beef until beef is cooked through. This should take about 6 minutes. Stir in salsa. Stir in cheese, if desired.
  3. Spray an 8 inch pie plate with nonstick cooking spray. Spread the meat and vegetable mixture on the bottom of the plate.
  4. Mix corn muffin mix, yogurt or sour cream, green chilies, and egg. Spread on top of the meat and vegetable mixture.
  5. Bake until corn muffin topping is golden brown and set, approximately 30 minutes.

Nutrition information per serving:

270 calories, 9g total fat, 2.5g saturated fat, 0g trans fat, 60mg cholesterol, 600mg sodium, 33g total carbohydrate, 4g fiber, 11g sugar, 14g protein.

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Mini Salmon Loaves

Serving Size: 1 loaf | Serves: 6

Ingredients

  • 1 cup canned Alaska salmon, drained (skinless, boneless, flaked)
  • 1 egg, large (slightly beaten)
  • 1 tablespoon milk (fat free)
  • 1 teaspoon minced dried onion
  • 1 teaspoon fresh dill weed, chopped
  • 1/2 teaspoon lemon pepper seasoning
  • 3 tablespoons whole wheat bread crumbs

Instructions

1. Preheat oven to 350°F.
2. Place salmon in a medium bowl.
3. Break apart chunks of salmon using a fork.
4. Add egg, milk, onion, dill weed, lemon pepper, and bread crumbs. Mix well.
5. Divide salmon mixture into 6 even portions.
6. Shape each portion into a mini loaf.
7. Bake for 15 minutes. Heat to 160°F or higher for at least 15 seconds.
8. Serve 1 loaf (about 1 1/2 oz. cooked).

Nutrition information per serving: 82 calories, 3g total fat, 1g saturated fat, 0g trans fat, 101mg cholesterol, 197mg sodium, 3g total carbohydrate, 0g fiber, 0g sugar, 11g protein

Recipe source: USDA What’s Cooking?

Chicken Fajitas

Serving Size: 2/3 cup | Serves: 6

Ingredients

  • 1 pound boneless, skinless chicken breast
  • 2 teaspoons chili powder
  • 2 teaspoons garlic powder
  • 1 1/2 tablespoons oil (canola or vegetable)
  • 1 red bell pepper (thinly sliced)
  • 1 green bell pepper (thinly sliced)
  • 1 medium onion (thinly sliced)• 6 (8 inch) whole wheat tortillas
  • 6 ounces low fat cheddar cheese, shredded (optional)
  • 1 cup tomato, chopped (optional)
  • Cilantro, chopped (optional)
  • Jalapeño, sliced (optional)

Instructions

  1. Freeze chicken 30 minutes until firm and easier to cut. Cut chicken into 1/4” strips. Place in a single layer on a plate.
  2. Wash hands, knife, and cutting board. Sprinkle both sides of strips with chili and garlic powder.
  3. Add oil to a 12-inch skillet. Heat to medium high. Add chicken strips. Cook about 3–5 minutes, stirring frequently.
  4. Add bell peppers and onion. Stir and cook until vegetables are tender and chicken is no longer pink. (Heat chicken to at least 165°F.)
  5. Scoop chicken mixture (2/3 cup each) onto tortillas. Top with your favorite toppings.
  6. Serve flat or rolled.

Nutrition information per serving (1 tortilla with 2/3 cup filling): 260 calories, 9g total fat, 2g saturated fat, 0g trans fat, 50mg cholesterol, 410mg sodium, 4g dietary fiber, 27g carbohydrate, 2g sugar, 22g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Chili Popcorn

Serving Size: 1 cup | Serves: 4Popcorn

Ingredients

  • 4 cups popped corn
  • 1 tablespoon margarine, melted
  • 1 teaspoon chili powder
  • Dash garlic powder

Instructions

  1. Mix popcorn and margarine in a bowl.
  2. Mix seasonings thoroughly and sprinkle over popcorn. Mix well or shake in a clean bag.
  3. Serve immediately.

Nutrition information per serving: 60 calories, 4g total fat, 1g saturated fat, Xg trans fat, 0mg cholesterol, 35mg sodium, 7g total carbohydrate, 1g fiber, 0g sugar, 1g protein

Source: USDA, Food and Nutrition Service (FNS), Eat Smart, Play Hard™

Cowboy Caviar

cowboy caviarServing Size: 1/2 cup | Serves: 10

Ingredients

  • 1 tablespoon oil (canola, olive, or vegetable)
  • 1 tablespoon cider vinegar
  • 1 tablespoon lemon juice
  • 1/2 teaspoon Dijon mustard
  • 1 can (15 ounces) beans (drained and rinsed)
  • 3/4 cup frozen corn, thawed
  • 1/2 cup onion, diced (1/2 medium onion)
  • 1/2 cup bell pepper, diced (1/2 medium bell pepper)
  • 1 cup tomatoes, chopped (1 medium tomato)
  • 1 avocado, chopped

Instructions

  1. Whisk oil, vinegar, lemon juice, and mustard in a small bowl. This is the dressing.
  2. Stir beans, corn, onion, bell pepper, and tomatoes in a medium bowl.
  3. Pour dressing over bean mixture. Cover. Refrigerate until ready to serve.
  4. Add avocado just before serving.
  5. Gently stir to combine.

Tip

Serve with tortilla chips or serve as a filling for a tortilla or lettuce wrap.

Nutrition information per serving: 90 calories, 4g total fat, 65mg sodium, 5g dietary fiber, 12g carbohydrate, 3g protein.
Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Vegetable Soup with Kale and Lentils

Serving Size: 1 1/2 cups | Serves: 6

Ingredients

  • 2 tablespoons oil (canola or vegetable)
  • 1 medium onion, chopped (about 1 cup)
  • 1 medium carrot (sliced 1/8 inch thick)
  • 2 teaspoons garlic (peeled and minced; 3 cloves) or 1/2 teaspoon garlic powder
  • 4 cups water
  • 1 cup dry yellow or brown lentils
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 tablespoon dried basil or Italian seasoning
  • 1 can (14.5 ounces) no sodium added diced tomatoes or 2 chopped tomatoes
  • 1 bunch kale (about 7 ounces)
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Instructions

  1. Heat oil in a large pot over medium heat.
  2. Add onion, carrot, and garlic. Cook 5 minutes.
  3. Add water to veggies in pot. Heat to boiling.
  4. Rinse lentils in colander with water. Add lentils to pot and simmer for 20 minutes. Do not drain.
  5. Add chicken broth, dried basil or Italian seasoning, and tomatoes. Cover and cook for 5–10 minutes.
  6. Rinse kale leaves; cut out the main stems and discard. Cut leaves into 1” pieces.
  7. Stir kale, salt, and pepper into lentil mixture. Return to boiling. Reduce heat, cover, and simmer for 3 minutes.

 

Nutrition information per serving: 200 calories, 5g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 170mg sodium, 29g total carbohydrate, 12g fiber, 4g sugar, 11g protein

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Crunchy Apple Roll-up

Serving Size: 1/2 roll-up | Serves: 2Crunchy Apple Roll-up

Ingredients

  • 1/2 medium apple
  • 1 tablespoon peanut butter
  • 1 (8 inch) whole wheat tortilla
  • 2 to 3 tablespoons crispy rice cereal

Instructions

  1. Chop apple into small pieces, slice thinly, or shred with grater.
  2. Spread peanut butter in a thin layer over tortilla.
  3. Spread apple pieces in an even layer over peanut butter.
  4. Sprinkle with cereal.
  5. Roll up tightly and cut in half.

Nutrition information per serving: 150 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 210mg sodium, 21g total carbohydrate, 3g fiber, 5g sugar, 4g protein.

Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu.

Overnight Oatmeal with Berries

Oats

Serving Size: 1/2 cup dry oats | Serves: 1

Ingredients

  • 1/2 cup low-fat milk (or less for thicker oatmeal)
  • 1/4 cup Greek yogurt, fat-free
  • 2 teaspoons honey
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla extract
  • 1/2 cup uncooked rolled oats
  • 1/4 cup raspberries, frozen

Instructions

  1. Combine milk, Greek yogurt, honey, cinnamon, and vanilla extract in a container or jar with a lid.
  2. Add oats and mix well.
  3. Gently fold in raspberries.
  4. Cover and refrigerate 8 hours to overnight.
  5. Enjoy cold or heat as desired.

Tip: Frozen blueberries or strawberries may be used in place of raspberries.

Nutrition information per serving: 311 calories, 4g total fat, 1g saturated fat, 7mg cholesterol, 86mg sodium, 53g total carbohydrate, 9g fiber, 21g sugar, 17g protein

Source:  USDA – What’s Cooking

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