Fiesta Skillet Dinner

Serving Size: 1 1/2 cups | Serves: 5

Fiesta Skillet Dinner, carrots, celery, banana pudding on a plate

Ingredients:

  • 1 can (15.5 ounces) Mexican style tomatoes
  • 1 can (15.5 ounces) black beans (drained and rinsed)
  • 1 cup frozen (or canned) corn
  • 1 tablespoon chili powder
  • 2 cups cooked chicken, diced
  • 1 cup prepared instant brown rice (1/2 cup uncooked)
  • 1/2 cup 2% reduced fat cheddar cheese, shredded

Directions:

  1. Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
  2. Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
  3. Serve hot.

Nutrition information per serving:
360 calories, 4.5g total fat, 1g saturated fat, 0g trans fat, 55mg cholesterol, 790mg sodium, 50g total carbohydrate, 10g fiber, 6g sugar, 31g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

White Bean Dip

Serving Size: 2 tablespoons | Serves: 8

Bowl of crackers with white bean dip and vegetables

Ingredients:

  • 1 can (15 ounces) white beans (drained and rinsed) (cannellini, great northern, or navy)
  • 2 tablespoons lemon juice
  • 2 tablespoons oil (canola or olive)
  • 2 small cloves garlic, minced
  • 1 teaspoon dried herb (basil, parsley, oregano, rosemary)

Directions:

  1. Place all ingredients in a blender or food processor. Blend until smooth.
  2. Serve right away or refrigerate in a covered container for up to 4 days.

Tips:

  • Serve with cut up vegetables or crackers. Use as a spread for a wrap or sandwich.

Nutrition information per serving:
90 calories, 3.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 180mg sodium, 11g total carbohydrate, 3g fiber, 0g sugar, 4g protein.

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

Roasted Vegetables and Kielbasa

Serving Size: 1 1/2 cups | Serves: 4

Plate with roasted vegetables and kielbasa, fruit, roll, drink

Ingredients:

  • 5 cups chopped vegetables (broccoli, cauliflower, carrots, onions, peppers, potatoes, zucchini)
  • 1 tablespoon oil (canola, olive, vegetable)
  • 1/4 teaspoon ground black pepper
  • 1 turkey kielbasa (13 ounces)

Directions:

  1. Preheat oven to 400°F.
  2. In a large bowl, stir together chopped vegetables, oil, ground black pepper.
  3. Cut kielbasa into round pieces 1/4 to 1/2 inch thick.
  4. Stir kielbasa into vegetables.
  5. Spray baking sheet with nonstick cooking spray. Spread vegetables & kielbasa evenly over baking sheet.
  6. Bake for 15 minutes. Stir.
  7. Bake for up to 25 minutes more, stirring every 5 to 10 minutes, until vegetables are soft. Cooking time depends on size of vegetable pieces.

Nutrition information per serving:
250 calories, 12g total fat, 3g saturated fat, 710mg sodium, 22g carbohydrates, 4g dietary fiber, 15g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

Pork Loin Roast and Vegetables

Serving Size: 3 oz. meat and 1 cup of vegetables | Serves: 6

Ingredients:

  • 2 cups onion, cut in wedges
  • 2 cups potatoes, diced
  • 2 cups baby carrots or 3/4 pound regular carrots, sliced
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 tsp salt, 1/4 tsp ground black pepper
  • 1 1/4 pound pork loin
  • For Rub: 1 tablespoon brown sugar, 1/2teaspoon garlic powder, 1/2 teaspoon ground black pepper, 1/4 teaspoon salt

Directions:

  1. Preheat oven to 400ºF.
  2. Mix vegetables with 1 tablespoon oil, salt, and black pepper in a bowl.
  3. Lay vegetables around edge of 9”x13”pan. Put in oven.
  4. Using a small bowl, mix the brown sugar, garlic powder, ground black pepper, and salt in the bowl.
  5. Sprinkle the mixture over the loin. Press gently so it sticks to the roast. Wash your hands.
  6. Heat 1 tablespoon oil in large skillet over medium high heat. Add the loin. Brown the sides of meat. Cook about 2–3 minutes per side.
  7. Transfer the pork to the center of the pan with vegetables. Bake for about 40 minutes. Check the temperature after 30 minutes in the oven.
  8. Remove from oven when meat thermometer reads 145ºF. Let set for 5minutes. Slice and serve.

Nutrition information per serving: 240 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 55mg cholesterol, 310mg sodium, 19g total carbohydrate, 4g fiber, 7g sugar, 22g protein.

Summer Bounty Salad

Vegetables

Serving Size: 1 cup | Serves: 8

Ingredients:

7 cups vegetables (zucchini, broccoli, carrots, radishes, green onions)
1 pepper (green, red, or yellow)
2 tomatoes (red, yellow, or mixed)
2/3 cup light or fat free salad dressing

Directions:

  1. Wash and prepare the vegetables as follows:
    • Cut broccoli into florets.
    • Chop zucchini, carrots, radishes, and green onions.
    • Slice pepper (1 to 1 1/2 cups)
    • Chop tomatoes.
  2. Combine vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing.
  3. Cover and refrigerate 1–3 hours to blend flavors. Store any leftovers in refrigerator and use within 3 days.

Tip:
We have a video for you! Make Summer Bounty Salad, go.iastate.edu/HLKNNF. This is a recipe, go.iastate.edu/ZYRU63, that is easy, delicious, and perfect for this time of year.

Nutrition information per serving:
60 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 10g total carbohydrate, 3g fiber, 6g sugar, 2g protein

Grilled Vegetable Packets

Serving Size: 3/4 cup | Serves: 5

Ingredients:

  • 2 zucchini, small (sliced)
  • 2 yellow squash, small (sliced)
  • 4 red potatoes, small (scrubbed well and sliced)
  • 1/2 red onion (sliced)
  • 1/2 bell pepper (red or green, seeded and sliced)
  • 1/4 cup Italian salad dressing, light
  • salt and pepper (optional, to taste)

Directions:

  1. Wash hands with soap and water.
  2. Heat grill to medium heat or 350°F.
  3. Wash vegetables and slice.
  4. Toss in a large bowl. Add dressing and toss until vegetables are coated.
  5. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of the vegetable mixture and fold bottom piece with top sheet to form a packet.
  6. Place on heated grill for 20–30 minutes or until the potatoes are tender. If you don’t have a grill, bake Veggie Packets in the oven at 400°F for 20–30 minutes.
  7. Before you open the packets, poke holes in the foil with a fork. Be careful opening the foil because the steam will be very hot and could burn you!
  8. Empty vegetables onto serving plate or serve from foil packets.

Nutrition information per serving:
133 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 144mg sodium, 29g total carbohydrate, 4g fiber, 5g sugar, 4g protein. This recipe is courtesy of MyPlate website, USDA MyPlate Recipes, www.myplate.gov/myplate-kitchen/recipes.

Easy Roasted Veggies

Serving Size: 1 cup | Serves: 5

Roasted vegetables in a bowl

Ingredients:

  • 5 cups of vegetables cut into uniform sized pieces (carrots, mushrooms, onions, potatoes, sweet potatoes, turnips, winter squash)
  • 1 tablespoon oil (canola or vegetable)
  • 2 teaspoons dried Italian seasoning
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon salt

Directions:

  1. Preheat oven to 425ºF.
  2. Spray a baking sheet with nonstick cooking spray.
  3. Spread vegetables evenly in a single layer on the pan.
  4. Sprinkle oil on the vegetables. Stir. Sprinkle with Italian seasoning, ground black pepper, and salt. Stir.
  5. Bake for 20-40 minutes, stirring every 10 minutes. Bake until vegetables are tender.

Nutrition information per serving:
Nutrition Information per serving: 90 calories, 3 g total fat, 0 g sat fat, 0 g trans fat, 0 mg cholesterol, 95 mg sodium, 16 g total carbohydrate, 3 g fiber, 4 g sugar, 2 g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Vegetable Fried Rice

Plate of fried rice and egg roll

Serving Size: 1 1/2 cups | Serves: 4

Ingredients:

  • 2 tablespoons oil (canola or vegetable)
  • 3 eggs (lightly beaten)
  • 1/2 cup onion, chopped
  • 2 cloves garlic, minced (or 1/2 teaspoon garlic powder)
  • 3 cups brown rice (cooked and cooled)
  • 2 cups frozen vegetables (e.g., carrots, peas, corn, mixed veggies, etc.), thawed
  • 2 tablespoons low sodium soy sauce

Directions:

  1. Heat a large skillet over medium heat. Spray with nonstick cooking spray or use 1 tablespoon oil. Add eggs. Cook and stir for 3 minutes or until eggs are firm. Set eggs aside on a plate.
  2. Add 1 tablespoon oil, if needed, to the skillet. Heat over medium heat. Add onion and garlic. Cook and stir for 3 minutes.
  3. Stir in rice, vegetables, and soy sauce. Cook and stir for 3 minutes or until heated through. Stir in eggs.

Nutrition information per serving:
350 calories, 12g total fat, 2g saturated fat, 0g trans fat, 140mg cholesterol, 380mg sodium, 49g total carbohydrate, 7g fiber, 4g sugar, 12g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Mediterranean Tuna-Spinach Salad

Serving Size: 1 cup tuna salad, 2 cups spinach, 1 orange | Serves: 1

Ingredients:

  • 2 1-1/2 tablespoons tahini
  • 1 1/2 tablespoons lemon juice
  • 1 1/2 tablespoons water
  • 1 5 ounce can chunk light tuna in water, drained
  • 4 Kalamata olives(pitted and chopped)
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach, cleaned
  • 1 medium orange (peeled or sliced)

Directions:

  1. Whisk tahini, lemon juice, and water in a bowl.
  2. Add tuna, olives, feta, and parsley; stir to combine.
  3. Serve the tuna salad over the spinach, with the orange on the side.

Nutrition information per serving:
376 calories; 21g fat; 5.2g saturated fat, 0g trans fat, 46mg cholesterol, 664.8mg sodium, 26.2g carbohydrates, 5.8g dietary fiber, 14g sugar, 25.7g protein

This recipe is courtesy of EatingWell Magazine, March/April 2016.

Chocolate Chip Oatmeal Muffin

Serving Size: 1 muffin | Serves: 12

Ingredients:

  • 1 cup old-fashioned or quick-cooking oats
  • 1 cup milk
  • 1/3 cup oil (canola or vegetable)
  • 1/3 cup brown sugar
  • 1 cup white all-purpose flour
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/3 cup mini chocolate chips

Directions:

  1. Preheat oven to 375°F. Spray a muffin tin with cooking spray or line it with muffin liners.
  2. Stir oats, milk, oil, and brown sugar together in a medium bowl. Let oats soak in wet ingredients for 10 minutes.
  3. Stir flour, salt, baking powder, and baking soda together in a small bowl. Stir dry ingredients into wet ingredients until just combined.
  4. Stir in chocolate chips.
  5. Divide the batter into the muffin tins. Bake until the muffins are golden and a tester inserted into the center of a muffin comes out clean, about 14–16 minutes.
  6. Store leftovers in an airtight container.

Nutrition information per serving:
170 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 200mg sodium, 23g total carbohydrate, 1g fiber, 10g sugar, 3g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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