Croutons

Serving Size: 1/2 cup | Serves: 6

Ingredients:

  • 4 slices whole wheat bread
  • 1 tablespoon oil (canola, olive, or vegetable)
  • 1 teaspoon garlic powder
  • 1 teaspoon dried basil

Directions:

  1. Preheat oven to 350°F.
  2. Cut bread into one inch cubes.
  3. Stir bread and oil together in a medium bowl.
  4. Sprinkle garlic powder and dried basil on top of bread cubes. Stir until the bread is evenly coated with garlic and basil.
  5. Spray a baking sheet with nonstick cooking spray. Spread croutons evenly on the baking sheet. Bake for 10 minutes. Stir. Bake for up to 5 minutes more or until croutons are golden brown.
  6. Let croutons cool and store in an airtight container for up to one week.

These croutons are wonderful on top of your favorite soup or salad. To add extra tang to your salad, add some fresh herbs to the mix like basil or mint. They add extra flavor and are a great way to use up those herbs!

Nutrition information per serving:

70 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 85mg sodium, 8g total carbohydrate, 1g fiber, 1g 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.

Asparagus with Gremolata Sauce

Serving Size: 1/2 cup | Serves: 6

Asparagus with gremolata sauce is a great side dish to serve with fish. Gremolata is a dressing or a type of garnish that is made with chopped parsley, garlic, and lemon zest.

Ingredients:

  • 3 cups fresh asparagus (washed and trimmed)
  • 2 tablespoons butter or margarine
  • 2 teaspoons grated lemon peel
  • 1 garlic clove (peeled and minced)
  • 2 tablespoons lemon juice
  • Parsley to taste

Instructions:

  1. Cook asparagus in a large pot of boiling water until tender—about 4 minutes.
  2. Drain. Rinse with cold water to cool quickly and drain again.
  3. Pat dry.
  4. Melt margarine or butter in a large heavy skillet over medium high heat.
  5. Add lemon peel and garlic. Stir for 30 seconds.
  6. Add asparagus and toss to coat.
  7. Sprinkle with lemon juice. Sauté asparagus until heated through—about 3 minutes.
  8. Sprinkle with parsley and serve.

Nutrition information per serving:

49 calories, 4g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 3mg sodium, 3g total carbohydrate, 2g fiber, 1g sugar, 2g protein

 

Recipe courtesy of the USDA Mixing Bowl.

Berry Banana Popsicles

Serving Size: 1 popsicle | Serves: 8Berry Banana Popsicles

Ingredients:

  • 1 cup strawberries, diced
  • 1 medium banana, diced
  • 2 cups nonfat vanilla yogurt

Instructions:

  1. Stir all ingredients together in a medium bowl.
  2. Pour mixture into popsicle molds.
  3. Freeze for at least 6 hours. Run molds under hot running water until popsicles can pull out easily to serve.

 

Nutrition information per serving:  50 calories, 0g total fat, 0mg cholesterol, 25g sodium, 10g total carbohydrate, 1g fiber, 6g 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.

 

St. Patrick’s Day Boxty (Potato Pancakes)

Serving Size: 2 pancakes | Serves: 8

Ingredients:

  • 2 slices uncooked bacon, cut into small pieces
  • 1 cup all-purpose baking mix
  • 1 cup green onions, chopped
  • 1/2 cup cheese, shredded
  • 1 cup shredded hash browns
  • 1/2 cup milk
  • 1 cup mashed potatoes
  • 1 egg, lightly beaten

Instructions:

  1. In a nonstick skillet, cook bacon and onions until browned. Remove from skillet, reserve 1 tablespoon bacon grease, and set aside.
  2. In a large bowl stir together has browns, potatoes, baking mix, cheese, bacon, and onions. Stir in milk and eggs until mixture is moistened.
  3. Heat bacon grease in skillet over medium heat. Measure a generous 1/4 c. of potato mixture into a skillet and add three more 1/4 c. helpings into the skillet. Flatten into pancakes, and cook each side 2 minutes or until golden brown.
  4. Serve and enjoy!

These pancakes freeze well once prepared. To freeze, let pancakes cool completely, put in a single layer on a baking sheet, place in the freezer, and transfer to heavy-duty freezer bags when frozen.

Nutrition Information per Serving:

161 calories, 8g total fat, 3g saturated fat, 0g trans fat, 38mg cholesterol, 412mg sodium, 17g carbohydrate, 1.5g fiber, 2g sugar, 6g protein

 

Source: Allrecipes.com  Irish potato pancakes 

Citrus Infused Water

Fruit slicesIngredients:

• 1/2 orange
• 1/2 lemon
• 1/2 grapefruit
• 1 cup ice
• Cold water

Instructions:

  1. Add fruit to a two-quart pitcher.
  2. Gently press fruit with a spoon to release some of the juices.
  3. Add ice to the pitcher, then fill with cold water; stir.
  4. Serve immediately or chill, covered, in the refrigerator.

 

Get creative or try these seasonal combinations:
Apple + Cinnamon Stick
Cranberry + Orange

Recipe used with permission from West Virginia University Extension Service.

Vegetable Pasta Soup

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

Ingredients:

• 1 tablespoon oil (canola or vegetable)
• 4 cups vegetables (like onions, carrots, and zucchini) (chopped or sliced)
• 1 can (14.5 ounces) diced tomatoes with green chilies
• 1 can (14.5 ounces) low sodium vegetable or chicken broth
• 2 cups water
• 1/4 teaspoon salt
• 1 tablespoon Italian seasoning or dried basil
• 2 cups small whole wheat pasta (shell or macaroni)
• 6 cups fresh spinach leaves (about 1/2 pound)

Instructions:

1. Heat the oil in a large saucepan over medium heat until hot. Add onions and carrots. Cook until they are softened. Stir often. This should take about 3 minutes.
2. Stir in zucchini and canned tomatoes. Cook 3–4 minutes.
3. Stir in the broth, water, salt, and Italian seasoning or dried basil. Bring to a boil.
4. Stir in the pasta and spinach. Return to a boil.
5. Cook until the pasta is tender using the time on the package for a guide.

 

Nutrition information per serving:
130 calories, 16g total fat, 6g saturated fat, 1g trans fat, 100mg cholesterol, 210mg sodium, 21g total carbohydrate, 3g fiber, 2g sugar, 35g protein Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. For more information, recipes, and videos, visit the Spend Smart. Eat Smart site.

Black Bean Burgers

Black Bean Burger

Serving Size: 1 burger | Serves: 4

Ingredients

  • 1 can low sodium black beans (drained and rinsed)
  • 1 egg, beaten
  • 1/2 cup bread crumbs
  • 1/4 cup onion, minced
  • 1/4 teaspoon pepper
  • 1 tablespoon oil
  • Optional: cheese slices, lettuce leaves, mushrooms, onion, tomato, whole wheat bread or hamburger buns

Instructions

  1. Mash beans with a fork.
  2. Stir mashed beans, egg, bread crumbs, onion, pepper, and oil together until combined. Shape into 4-inch patties. Wash hands.
  3. Heat a skillet over medium heat. Spray with nonstick cooking spray.
  4. Place patties in the skillet and cover with a lid. Cook patties for 5 minutes on the first side. Flip patties and cook for 4 more minutes on the other side.
  5. Serve with optional ingredients.

Nutrition information per serving:

200 calories, 6g total fat, 1g saturated fat, 0g trans fat, 45mg cholesterol, 260mg sodium, 28g total carbohydrate, 8g fiber, 2g sugar, 10g protein

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

Tamale Pie

Tamale PieServing Size: 1 Slice | Serves: 6

Ingredients

  • 1 cup onion, chopped
  • 1 cup bell pepper, chopped
  • 1/2 pound lean ground beef
  • 1/2 cup salsa
  • 1 package (8.5 ounces) corn muffin mix
  • 1/3 cup plain Greek yogurt or light sour cream
  • 1 can (4.25 ounces) diced green chilies, undrained
  • 1 egg
  • 1/2 cup shredded cheddar cheese (optional)

Directions:

  1. Preheat oven to 350°F.
  2. Heat a skillet to medium. Spray with nonstick cooking spray. Cook onion, bell pepper, and ground beef until beef is cooked through. This should take about 6 minutes. Stir in salsa. Stir in cheese, if desired.
  3. Spray an 8 inch pie plate with nonstick cooking spray. Spread the meat and vegetable mixture on the bottom of the plate.
  4. Mix corn muffin mix, yogurt or sour cream, green chilies, and egg. Spread on top of the meat and vegetable mixture.
  5. Bake until corn muffin topping is golden brown and set, approximately 30 minutes.

Nutrition information per serving:

270 calories, 9g total fat, 2.5g saturated fat, 0g trans fat, 60mg cholesterol, 600mg sodium, 33g total carbohydrate, 4g fiber, 11g sugar, 14g protein.

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

Mini Salmon Loaves

Serving Size: 1 loaf | Serves: 6

Ingredients

  • 1 cup canned Alaska salmon, drained (skinless, boneless, flaked)
  • 1 egg, large (slightly beaten)
  • 1 tablespoon milk (fat free)
  • 1 teaspoon minced dried onion
  • 1 teaspoon fresh dill weed, chopped
  • 1/2 teaspoon lemon pepper seasoning
  • 3 tablespoons whole wheat bread crumbs

Instructions

1. Preheat oven to 350°F.
2. Place salmon in a medium bowl.
3. Break apart chunks of salmon using a fork.
4. Add egg, milk, onion, dill weed, lemon pepper, and bread crumbs. Mix well.
5. Divide salmon mixture into 6 even portions.
6. Shape each portion into a mini loaf.
7. Bake for 15 minutes. Heat to 160°F or higher for at least 15 seconds.
8. Serve 1 loaf (about 1 1/2 oz. cooked).

Nutrition information per serving: 82 calories, 3g total fat, 1g saturated fat, 0g trans fat, 101mg cholesterol, 197mg sodium, 3g total carbohydrate, 0g fiber, 0g sugar, 11g protein

Recipe source: USDA What’s Cooking?

Chicken Fajitas

Serving Size: 2/3 cup | Serves: 6

Ingredients

  • 1 pound boneless, skinless chicken breast
  • 2 teaspoons chili powder
  • 2 teaspoons garlic powder
  • 1 1/2 tablespoons oil (canola or vegetable)
  • 1 red bell pepper (thinly sliced)
  • 1 green bell pepper (thinly sliced)
  • 1 medium onion (thinly sliced)• 6 (8 inch) whole wheat tortillas
  • 6 ounces low fat cheddar cheese, shredded (optional)
  • 1 cup tomato, chopped (optional)
  • Cilantro, chopped (optional)
  • Jalapeño, sliced (optional)

Instructions

  1. Freeze chicken 30 minutes until firm and easier to cut. Cut chicken into 1/4” strips. Place in a single layer on a plate.
  2. Wash hands, knife, and cutting board. Sprinkle both sides of strips with chili and garlic powder.
  3. Add oil to a 12-inch skillet. Heat to medium high. Add chicken strips. Cook about 3–5 minutes, stirring frequently.
  4. Add bell peppers and onion. Stir and cook until vegetables are tender and chicken is no longer pink. (Heat chicken to at least 165°F.)
  5. Scoop chicken mixture (2/3 cup each) onto tortillas. Top with your favorite toppings.
  6. Serve flat or rolled.

Nutrition information per serving (1 tortilla with 2/3 cup filling): 260 calories, 9g total fat, 2g saturated fat, 0g trans fat, 50mg cholesterol, 410mg sodium, 4g dietary fiber, 27g carbohydrate, 2g sugar, 22g protein

Recipe 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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