Tag: cheese

Fiesta Skillet Dinner

eminniha

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

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Santa Fe Stuffed Potatoes

eminniha

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.

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Vegetable Frittata

eminniha
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.

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