Slow Cooker Pork Chili

Serving Size: 1 1/4 cups | Serves: 6

Ingredients:

  • 2 pounds boneless pork butt, roast, or shoulder
  • 1 cup bell pepper (any color), diced
  • (1 medium pepper)
  • 1 cup onion, diced (1 medium onion)
  • 1 ½ cups salsa
  • 1 can (15 ounces) low sodium pinto beans
  • 1 can (14.5 ounces) low sodium diced tomatoes

Directions:

  1. Trim the visible fat from the pork. Cut into 2-inch chunks. Place in the slow cooker.
  2. Add the pepper, onion, and salsa.
  3. Cook on a low setting for 6 hours or a high setting for 3 hours.
  4. Pull the meat apart into shreds with a fork. You should have about 4 cups.
  5. Put half (2 cups) of the shredded pork in the refrigerator or freezer. This could be used for the Shredded Pork Sandwich, spendsmart.extension.iastate.edu. Freeze pork if it will not be used within 4 days.
  6. Return the rest of the pork to the slow cooker.
  7. Add the pinto beans and diced tomatoes.
  8. Cook another 30 minutes until hot.

Nutrition information per serving:
240 calories, 9g total fat, 3g saturated fat, 0g trans-fat, 40 mg cholesterol, 490mg sodium, 21g total carbohydrate, 7g fiber, 6g sugar, 18g 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

Beef Stew

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

Ingredients:

  • 1 1/2 pounds stew meat (beef chuck)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 cup onion, chopped (1 medium)
  • 1 teaspoon garlic powder
  • 1 can (14.5 ounces) reduced sodium beef broth
  • 2 cups carrots, chopped (4 large carrots)
  • 1 cup celery, chopped (2 large stalks celery)
  • 2 cups potatoes, chopped (2 medium)
  • 1 teaspoon dried rosemary
  • 1/4 cup water
  • 2 tablespoons cornstarch

Directions:

  1. Spray a large stockpot with nonstick cooking spray. Heat stockpot over medium high heat. Add stew meat. Sprinkle salt and ground black pepper over the meat. Cook and stir for 3 minutes.
  2. Add onion and garlic powder. Cook and stir for 2 minutes.
  3. Reduce heat to medium. Add broth, carrots, celery, potatoes, and rosemary. Cover with a lid. Cook for 45–60 minutes, or until meat is tender.
  4. Stir together water and cornstarch. Add to stew. Stir until thickened (1–2 minutes).

Nutrition information per serving:
280 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 85mg cholesterol, 430mg sodium, 23g total carbohydrate, 4g fiber, 5g sugar, 33g 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

Autumn Soup

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

Ingredients:

Dressing:

  • 1 butternut squash (about 4 pounds)
  • 1 tablespoon oil (canola, olive, vegetable)
  • 1 onion, diced (about 1 cup)
  • 2 apples (peeled, cored, and sliced; about 2 cups)
  • 4 cups reduced sodium chicken or vegetable broth
  • 4 ounces low fat cream cheese, cubed

Directions:

  1. Wash squash and pat dry with paper towel. Prick skin 6–8 times with a knife or fork. Place on a microwave safe plate and microwave for 5 minutes.
  2. Cool squash enough to touch it, then cut off top and bottom of squash. Cut off peel and cut in half lengthwise. Scoop out seeds. Cut squash into cubes.
  3. Heat oil in large saucepan over medium high heat. Add onion and cook for 5 minutes.
  4. Add squash, apples, and broth. Heat to boiling. Reduce heat to medium low. Cover and cook for 25 minutes until squash and apples are tender.
  5. Blend soup until smooth using a blender or food processor.
  6. Return soup to saucepan and add cream cheese. Cook and stir with a whisk until cheese is smooth.

Nutrition information per serving:
210 calories, 7g total fat, 2.5g saturated fat, 0g trans fat, 440mg sodium, 35g total carbohydrates, 6g fiber, 12g sugar, 6g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Slow Cooker Lentils

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 cup dried lentils, rinsed
  • 1 tablespoon homemade taco seasoning mix
  • 3 cups water

Directions:

  1. Spray slow cooker with nonstick cooking spray. Stir all ingredients together in the slow cooker.
  2. Cook on high for 4 hours.
  3. Use cooked lentils as the filling for lentil tacos, burrito bowls, or taco salads.

Nutrition information per serving:
120 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 23g total carbohydrate, 4g fiber, 2g sugar, 8g 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

Baked Apples

baked apples

Serving Size: 1/2 apple | Serves: 4

Ingredients:

  • 2 medium tart apples (Granny Smith, Braeburn, Cortland, Jonathan, Fuji)
  • 1 teaspoon white or brown sugar, packed
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons oatmeal
  • 2 tablespoons (total) raisins, sweetened dried cranberries, chopped walnuts or other nuts
  • 6 ounces low fat vanilla yogurt

Directions:

  1. Cut apples in half lengthwise. Use spoon to remove cores and hollow out a space 1” or more deep. Arrange apple halves, cut sides up, in microwavable dish. Cut thin slices off bottoms to keep from tipping.
  2. Combine sugar, cinnamon, oatmeal, raisins, cranberries, and nuts. Fill each apple half with sugar mixture.
  3. Cover with plastic wrap. Fold back one edge 1/4” to vent steam.
  4. Microwave 3–3 1/2 minutes or until apples can be easily cut. Remove from microwave. Let sit a few minutes.
  5. Spoon yogurt over the top.

Nutrition information per serving:
110 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 20mg sodium, 25g total carbohydrate, 2g fiber, 15g sugar, 2g 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

Fiesta Skillet Dinner

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

Ingredients:

  • 1 can (15.5 ounces) Mexican style tomatoes
  • 1 can (15.5 ounces) black beans (drained and rinsed)
  • 1 cup frozen 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:
330 calories, 7g total fat, 3g saturated fat, 0g trans fat, 680mg sodium, 38g total carbohydrates, 8g fiber, 4g sugar, 29g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

Orange Dressing with Fruit and Greens

Bowl of salad

Serving Size: 3 cups salad, 2 tablespoons dressing | Serves: 4

Ingredients:

Dressing:

  • 1/4 cup orange juice
  • 2 tablespoons vinegar
  • 1 1/2 tablespoons white sugar
  • 2 tablespoons oil

Salad:

  • 8 cups greens (romaine, lettuce, or spinach)
  • 2 cups vegetables, chopped (broccoli, cabbage, carrots, cauliflower, etc.)
  • 2 cups fruit, chopped (apples, berries, grapes, or oranges)

Directions:

  1. Combine dressing ingredients in a container with a screw top. Close tightly and shake until combined. Store in the refrigerator until ready to use (up to 1 week).
  2. For each salad, top 2 cups of greens with 1/2 cup vegetables and 1/2 cup fruit.
  3. Take dressing from the refrigerator and shake hard to combine ingredients again. Drizzle 2 tablespoons of dressing onto each salad.

Nutrition information per serving:
160 calories, 7g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 60mg sodium, 21g total carbohydrate, 5g fiber, 14g total 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

That’s My Jam!

Strawberries

June is prime strawberry time! Even after the season is over, you can enjoy the taste of fresh strawberries with freezer jam.

Freezer jam is delicious, easy, and quick to make. Jam is only as tasty as the fruit it is prepared with. So be sure to start with fresh, unblemished strawberries that have been washed.

Since it is not cooked, freezer jam tastes more like fresh strawberries. However, since it is not processed in a hot water bath, it does require temperature control like freezing or refrigeration. Try this research-based recipe to ensure the safety of your freezer jam: Uncooked Berry Jam, go.iastate.edu/92RCMB.


Learn more about food preservation and Preserve the Taste of Summer programs at
extension.iastate.edu/humansciences/preserve-taste-summer

Berry and Greens Smoothie

Berry and Greens Smoothie

Serving Size: 8 ounces | Serves: 8

Ingredients:

  • 2 medium bananas
  • 2 containers (6 ounces each) nonfat vanilla yogurt
  • 3 cups leafy greens, washed (kale or spinach)
  • 1 package (16 ounces) frozen berries
  • 1 cup nonfat milk

Directions:

  1. Put bananas, yogurt, and greens in the blender. Blend until smooth.
  2. Add berries to blender. Blend until smooth.
  3. Add milk to blender. Blend until smooth.
  4. Serve immediately or freeze in individual servings.

Nutrition information per serving:
90 calories, 0.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 50mg sodium, 20g total carbohydrate, 3g fiber, 12g 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

Tzatziki and Pita Chips

Serving Size: 1/4 cup tzatziki with 6 pita chips | Serves: 8

Ingredients:

  • 1 cucumber (cut in half 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
  • Dried basil, parsley, garlic powder (optional)

Directions:

  1. Use a spoon to scrape out seeds from the cucumber. Dice the cucumber into small pieces or shred with a grater.
  2. Spread cucumber on paper towels on top of a clean kitchen towel. Roll up the towels and squeeze to remove excess liquid. Transfer dry cucumber to a large bowl.
  3. Add the garlic, yogurt, dried dill or fresh mint, salt, and olive oil. Mix. Cover and refrigerate until served.
  4. Serve with baked pita chips.

Nutrition information per serving:
210 calories, 7g total fat, 4g saturated fat, 0g trans fat, 5mg cholesterol, 5mg sodium, 29g total carbohydrate, 4g fiber, 2g sugar, 8g 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

Dip with pita chip

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