Tag: recipe

Split Pea Soup

eminniha
Bowl of soup with fruit, crackers, and rolls

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

Ingredients:

  • 4 cups low sodium chicken broth
  • 6 cups water
  • 1 pound split peas, rinsed
  • 1/2 cup brown rice
  • 1/2 teaspoon ground black pepper
  • 1 cup celery, chopped
  • 1 cup carrots, sliced
  • 1 cup onion, chopped
  • 1 cup ham, cubed

Directions:

  1. Stir chicken broth, water, split peas, rice, and ground black pepper together in a large pot. Bring to a boil. Reduce heat to low. Simmer, covered, for 30 minutes.
  2. Add celery, carrots, and onion to soup. Simmer, covered, for 30 minutes or until peas and vegetables are tender.
  3. Stir in ham. Heat 5 minutes.

Tip: This soup freezes well.

Nutrition information per serving:
300 calories, 3g total fat, 0.5g saturated fat, 0g trans fat, 15mg cholesterol, 300mg sodium, 49g total carbohydrate, 16g fiber, 7g sugar, 19g 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.

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Mushroom Quinoa

eminniha

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 1 cup uncooked quinoa
  • 1 tablespoon oil (canola, olive, or vegetable)
  • 1 package (8 ounces) fresh sliced mushrooms
  • 1 onion, diced (about one cup)
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried herb (basil, oregano, thyme)
  • 1/8 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • Optional: shredded cheese (mozzarella, parmesan, Swiss)

Directions:

  1. Cook quinoa according to package directions. Reserve 1 1/2 cups for this recipe. Store remaining quinoa for use in another recipe.
  2. Heat oil in a skillet over medium-high heat. Add mushrooms, onion, garlic, dried herb, ground black pepper, and salt. Cook 6 minutes, until mushrooms and onions are tender, stirring often.
  3. Stir reserved 1 1/2 cups quinoa into a skillet of cooked vegetables.
  4. Top with shredded cheese, if desired.

Nutrition information per serving:
100 calories, 3.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 105mg sodium, 14g total carbohydrate, 2g fiber, 2g 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 Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Try a Vegetable Dip!

eminniha
Veggie tray with dip

This recipe is easy to prepare if you need a quick and healthy appetizer for your family or to bring to a spring or summer party!

This vegetable dip is a great appetizer with a healthier twist, as it uses Greek yogurt as the base instead of mayonnaise and sour cream. It is easy to double or triple to serve more! You can easily prepare vegetables of your choice to serve with the dip or purchase premade trays available in many grocery stores.

Here are some extra tips:

  • If you want to try fresh parsley instead of dried parsley flakes, substitute 1–2 tablespoons of fresh parsley in the recipe.
  • Use the dip as a spread for a sandwich or wrap.
  • Use the dip with the Spend Smart. Eat Smart. recipe for Baked Tortilla Chips.

ISU Extension and Outreach’s Spend Smart. Eat Smart. website aims to provide a variety of ways to help with wellness and making healthy choices. Find recipes, ways to save money on groceries, how to choose and prepare fruits and vegetables, and so much more.

Check out the recipe here and enjoy the start of spring!

Vegetable Dip

Serving Size: 1 Tablespoon | Serves: 20

Ingredients:

  • 2 containers (5.3 ounces) plain Greek yogurt
  • 1 green onion, thinly sliced
  • 2 teaspoons dried parsley flakes
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon garlic powder

Directions:

  1. Stir all ingredients together.
  2. Store in airtight container in the refrigerator overnight.
  3. Serve with washed and prepared fresh vegetables.

Nutrition information per serving:
10 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 65mg sodium, 1g total carbohydrate, 0g fiber, 0g sugar, 1g 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.

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Overnight Oats

eminniha

Serving Size: 1 container | Serves: 1

Overnight oatmeal and ingredients

Ingredients:

Peanut butter variety:

  • 1/3 cup old fashioned or quick cooking oats
  • 2 tablespoons peanut butter
  • 1/3 cup nonfat milk
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey

Tip: Pumpkin and yogurt varieties also available at Spend Smart. Eat Smart., go.iastate.edu/VZIE31.

Directions:

  1. Pour all ingredients into a small container (1–2 cup size) with a lid that fits tight.
  2. Stir until all ingredients are combined.
  3. Seal container with a lid. Store in the refrigerator overnight.
  4. Serve for breakfast in the morning with chopped fruit or nuts, if desired.

Nutrition information per serving:
190 calories, 2.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 40mg sodium, 39g total carbohydrate, 6g fiber, 16g sugar, 7g 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.

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Frozen Fruit Cups

eminniha
Meal of scrambled eggs, toast, asparagus, fruit cup

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 2 cups fresh strawberries, sliced
  • 2 teaspoons sugar
  • 1 medium to large banana, sliced
  • 2 kiwis, peeled and sliced

Directions:

  1. Mix strawberries with sugar in a bowl and let sit 20–30 minutes while strawberries make juice.
  2. Add banana and kiwis.
  3. Scoop 1/2 cup of mixture in each of 6 muffin cups lined with paper.
  4. Freeze. Remove from freezer about 20–30 minutes before serving.

Nutrition information per serving:
50 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 0mg sodium, 13g total carbohydrate, 2g fiber, 8g sugar including 1g added sugar, 1g 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.

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Beef Stew

Kristin Taylor

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 onion)
  • 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)
  • 2 cups potatoes, chopped (2 medium)
  • 1 teaspoon dried rosemary
  • 1/4 cup water
  • 2 tablespoons cornstarch

Directions:

  1. Heat a large stockpot over medium high heat. Spray with nonstick cooking spray. 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, rosemary. Cover with a lid. Cook for 45–60 minutes, or until meat is cooked to at least 160°F internal temperature.
  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 Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

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Pizza Boats

eminniha

Serving Size: 1 pizza boat | Serves: 4

mini pizzas

Ingredients:

  • 4 hot dog buns or English muffins
  • 1/2 cup pizza sauce
  • 5–6 ounces cooked ham, beef, turkey, or Canadian bacon, sliced
  • 1 cup vegetables, chopped (mushrooms, onions, peppers, olives)
  • 1 cup cheese, shredded

Directions:

  1. Preheat oven to 425oF.
  2. Open buns or split muffins and lay cut side up on baking sheet. For a crispier crust, bake for 3 minutes. For a softer crust, skip to step 3.
  3. Spread 1 tablespoon pizza sauce on each half of bun or muffin.
  4. Layer meat and vegetables on top of sauce.
  5. Sprinkle cheese on top of meat and vegetables.
  6. Bake for 8–10 minutes or until heated through.

Nutrition information per serving:
270 calories, 9g total fat, 4g saturated fat, 0g trans fat, 35mg cholesterol, 870mg sodium, 29g total carbohydrates, 0g fiber, 7g sugars, 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, spendsmart.extension.iastate.edu.

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Meatloaf in a Mug

Kristin Taylor

Serving Size: 1 meatloaf | Serves: 1

Plate of meatloaf, rice, vegetables, fruit

Ingredients:

  • 1/4 pound lean ground beef
  • 2 tablespoons oats
  • 1 tablespoon ketchup
  • 2 teaspoons skim milk
  • 1 teaspoon dry onion mix

Directions:

  1. Spray microwave-safe mug with cooking spray.
  2. Combine all ingredients and stir to mix.
  3. Pat beef mixture into mug. Make a small hole in the center, all the way to the bottom. Wash hands.
  4. Microwave on high (100%) for 3 minutes or until cooked to 160°F.

Tips:

  • Cooking time increases if more than one is placed in microwave at a time. Leftover onion mix can be used as a seasoning for microwaved or baked vegetables.

Nutrition information per serving:
270 calories, 12g total fat, 4.5g saturated fat, 0.5g trans fat, 75mg cholesterol, 360mg sodium, 14g total carbohydrate, 1g fiber, 5g sugar, 25g 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, spendsmart.extension.iastate.edu.

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Pizza Boats

eminniha

Serving Size: 1 pizza boat | Serves: 4

Tray of pizzas

Ingredients:

  • 4 hot dog buns or English muffins
  • 1/2 cup pizza sauce
  • 5–6 ounces cooked ham, beef, turkey, or Canadian bacon, sliced
  • 1 cup vegetables, chopped (mushrooms, onions, peppers, olives)
  • 1 cup cheese, shredded

Directions:

  1. Preheat oven to 425oF.
  2. Open buns or split muffins and lay cut side up on baking sheet. For a crispier crust, bake for 3 minutes. For a softer crust, skip to step 3.
  3. Spread 1 tablespoon pizza sauce on each half of bun or muffin.
  4. Layer meat and vegetables on top of sauce.
  5. Sprinkle cheese on top of meat and vegetables.
  6. Bake for 8–10 minutes or until heated through.

Nutrition information per serving:
270 calories, 9g total fat, 4g saturated fat, 0g trans fat, 35mg cholesterol, 870mg sodium, 29g total carbohydrates, 0g fiber, 7g sugars, 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, spendsmart.extension.iastate.edu.

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Fruit Kabobs with Yogurt Dip

eminniha

Serving Size: 5 toothpick kabobs/2 tablespoons dip | Serves: 6

Plate of fruit kabobs and dip

Ingredients:

  • 2 small fruits of your choice (apples, pears, oranges, bananas, kiwi, grapes)
  • 1 can (8 ounces) chunk pineapple
  • 1 container (6 to 8 ounces) fruit yogurt
  • 1 to 2 tablespoons low fat whipped topping
  • 30 toothpicks

Directions:

  1. Wash fruit under running water. Peel bananas, clementine oranges, kiwi.
  2. Drain pineapple juice into a bowl.
  3. Cut fruit in wedges or chunks. Dip fruit that turns dark (such as apples and bananas) in the pineapple juice.
  4. Place fruit on toothpicks or skewers. Arrange on a platter.
  5. Stir together the yogurt and whipped topping. Pour into a bowl for dipping. Refrigerate any leftovers.

Nutrition information per serving:
70 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 16g total carbohydrate, 1g fiber, 11g sugar, 1g 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.

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