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

Santa Fe Stuffed Potatoes

Serving Size: 1 potato | Serves: 4

baked potato with toppings

Ingredients:

  • 4 medium potatoes
  • 1 cup black beans (drained and rinsed if canned)
  • 1 cup salsa
  • 1 cup corn (canned or frozen)
  • 1 cup cheese, shredded

Directions:

  1. Preheat oven to 425ºF.
  2. Scrub potatoes and prick with fork. Bake for 1 hour or until cooked through.
  3. Stir together beans, salsa, and corn in a saucepan about 10 minutes before the potatoes are done. Heat over medium heat until simmering.
  4. Remove potatoes from oven. Cut in half lengthwise on plates. Spoon bean mixture over the top of each potato.
  5. Sprinkle 1/4 cup cheese over each potato.

Nutrition information per serving:

380 calories, 10g total fat, 6g saturated fat, 0g trans fat, 30mg cholesterol, 730mg sodium, 59g total carbohydrate, 11g fiber, 5g sugar, 17g protein

This information 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.

Thai Curry Chicken

Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4

Ingredients:

  • 1 cup instant brown rice
  • 1 pound boneless, skinless chicken
  • 1 onion, chopped (about 1 cup)
  • 2 carrots, chopped (about 1 cup)
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 tablespoons Thai red curry paste*
  • 1 cup light coconut milk (about 1/2 of 13.5 ounce can)
  • 1 cup chopped spinach

Directions:

  1. Cook instant brown rice according to package directions. Set aside.
  2. Cut chicken into 1-inch pieces.
  3. Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium high heat for 8 minutes.
  4. Reduce heat to medium low. Stir in curry paste and coconut milk. (*This dish is spicy. For less spice, use less curry paste or add a little more coconut milk.)
  5. Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
  6. Stir in spinach. Simmer for 3 minutes more, stirring frequently.
  7. Serve curry over brown rice.

Nutrition information per serving:

290 calories, 7g total fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrates, 3g dietary fiber, 5g total sugars, 28g 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 Soup with Kale and Lentils

Serving Size: 1 1/3 cups | Serves: 6

Ingredients:

  • 2 tablespoons oil (canola or olive)
  • 1 medium onion, chopped (about 1 cup)
  • 1 medium carrot (sliced 1/8 inch thick)
  • 2 teaspoons garlic (minced)
  • 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

Directions:

  1. Heat oil in large pot over medium heat.
  2. Add onion, carrot, garlic. Cook 5 minutes.
  3. Add water to pot. Heat to boiling.
  4. Rinse lentils in colander with water. Add to pot, simmer 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 ground black pepper into lentil mixture. Return to boiling. Reduce heat, cover, 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. 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

Loaded Potato Soup

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

Ingredients:

Bowl of potato soup
  • 4 medium potatoes(scrubbed, peeled, and cubed) (about 4cups)
  • 1 onion, chopped (about 1 cup)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 2 cups low sodium chicken or vegetable broth
  • 1 cup frozen peas
  • 1 cup nonfat milk
  • 3/4 cup shredded cheddar cheese
  • Optional: sliced green onions, crumbled bacon, diced ham, croutons, soup crackers

Directions:

  1. Combine potatoes, onion, garlic powder, ground black pepper, and broth in a large saucepan. Cover and cook over medium high heat until boiling.
  2. Reduce heat to medium. Simmer until potatoes are tender, stirring occasionally (12–15 minutes).
  3. Use a potato masher or fork to slightly mash the potatoes. This will also thicken the soup. There should still be pieces of potato in the soup.
  4. Stir in the peas, milk, and shredded cheddar cheese. Cook and stir until the cheese is melted (3–4 minutes).
  5. Add garnishes and serve right away.

Nutrition information per serving:
340 calories, 8g total fat, 4.5g saturated fat, 0g trans fat, 20mg cholesterol, 240mg sodium, 53g total carbohydrate, 7g fiber, 9g sugar, 16g protein

This information 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.

Quick Turkey Rice Soup

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

Ingredients:

  • 2 teaspoons vegetable oil
  • 1 cup chopped onions
  • 1 cup sliced fresh white mushrooms
  • 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 brown rice
  • 2 cups chopped broccoli
  • 2 cups chopped cooked skinless turkey
  • 1/2 teaspoon ground black pepper

Directions:

  1. Heat oil in large saucepan over medium high heat.
  2. Add onions, mushrooms, and minced garlic (if using); cook, stirring often, until onion is tender (about 5 minutes).
  3. Add tomatoes, broth, soup, and rice. Cover and cook until rice is nearly tender (15 to 20 minutes).
  4. Stir in the broccoli and turkey; return to boil.
  5. Reduce heat and simmer, partially covered, until broccoli is tender and turkey is heated through (about 5 minutes).
  6. Remove from heat; stir in freshly ground black 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

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 Frittata

Frittata, toast, and fruit on plate

Serving Size: 1 slice | Serves: 4

Ingredients:

  • 2 cups vegetables, chopped (mushrooms, onions, peppers, tomatoes)
  • 6 eggs
  • 1/4 cup nonfat milk
  • 1/2 cup shredded cheese

Directions:

  1. Heat an oven-proof skillet over medium heat. Spray with nonstick cooking spray.
  2. Add vegetables and sauté until tender (3–5 minutes). Reduce heat to medium low.
  3. While vegetables are cooking, beat eggs and milk together in a medium sized bowl.
  4. Stir cheese into eggs.
  5. Turn oven broiler to high.
  6. Pour egg mixture over vegetables. Cover with a lid. Cook until eggs are nearly set—about 6 minutes. Do not stir and do not remove lid.
  7. Remove lid from skillet and place skillet in the oven. Broil until eggs are completely set and lightly browned (2–3 minutes).

Nutrition information per serving:
190 calories, 12g total fat, 5g saturated fat, 0g trans fat, 295mg cholesterol, 210mg sodium, 5g total carbohydrate, 1g fiber, 3g sugar, 14g protein

This information 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.

The Mixed-up Plate

Casserole

Fall is the time for mixed dishes—salads, casseroles, stir fries, soups, and stew—in which everything is tossed together. This is how to make mixed dishes healthy and delicious.

First, make sure to include at least three different food groups from MyPlate, myplate.gov/.

Then add color. Brightly colored fruits and vegetables add visual appeal as well as favor and texture to casseroles and stews. Add sautéed vegetables to your grilled cheese sandwich. Toss in dried berries and roasted vegetables to your salad. Or sauté your favorite vegetables (such as bell peppers, mushrooms, or onions), add eggs, and bake.

Mix it up. Look for recipes in which half the ingredients are nuts, seeds, fruits, vegetables, or beans. Use whole-grain pastas. Have meat play a supporting role.

Change up your protein. Try different types of ground meats in meat loaf and in pasta sauce. Add seafood (like shrimp, tuna, or salmon) to a stir-fry or pasta dish. Mix up your chili with beans and vegetables in place of ground meat.

Source: Adapted from Tufts University Health and Nutrition Letter, bit.ly/3mjg0gC.

Thai Chicken Curry

Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4

Ingredients:

  • 1 cup instant brown rice
  • 1 pound boneless, skinless chicken
  • 1 onion, chopped (about 1 cup)
  • 2 carrots, chopped (about 1 cup)
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 2 tablespoons Thai red curry paste
  • 1 cup light coconut milk (about 1/2 of a 13.5-ounce can)
  • 1 cup chopped spinach

Directions:

  1. Cook instant brown rice according to package directions. Set aside.
  2. Cut chicken into 1-inch pieces.
  3. Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium-high heat for 8 minutes.
  4. Reduce heat to medium low. Stir in curry paste and coconut milk. Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
  5. Stir in spinach. Simmer for 3 more minutes, stirring frequently.
  6. Serve curry over brown rice.

Nutrition information per serving:
290 calories, 7g fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrate, 3g fiber, 5g sugar, 28g 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

Scrambled Egg Muffins

Serving Size: 1 muffn | Serves: 6

Ingredients:

  • 2 cups vegetables (washed and diced)
  • (broccoli, red or green peppers, onion) • 6 eggs
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon garlic powder
  • 1/2 cup low fat cheddar cheese, shredded

Directions:

  1. Preheat oven to 350oF. Spray muffin tin with nonstick spray.
  2. Add chopped vegetables to muffin tin.
  3. Beat eggs in a bowl. Stir in salt, ground black pepper, and garlic powder.
  4. Pour eggs into the muffin tin and bake for 20 to 25 minutes. 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 temperature reaches 160oF or a knife inserted near the center comes out clean.

Tips:
Use other vegetables such as mushrooms, tomato, or spinach instead of broccoli and peppers. Diced means to cut into small pieces (1/4 inch or less).

Nutrition information per serving:
110 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 190mg cholesterol, 200mg sodium, 4g total carbohydrate, 1g fber, 2g sugar, 8g protein

This information 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.

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner

Categories