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.

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.

Chocolate Chip Zucchini Muffins

Serving Size: 1 muffin | Serves: 12

Ingredients:

  • 2 cups whole wheat four
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 1/2 cup unsweetened applesauce
  • 1/4 cup oil (canola, olive, or vegetable)
  • 1/4 cup nonfat milk
  • 1 banana, mashed
  • 1/4 cup brown sugar
  • 1 cup zucchini (washed and shredded; about 1/2 large unpeeled zucchini)
  • 1/4 cup chocolate chips

Directions:

  1. Preheat oven to 350°F. Lightly grease a muffin tin.
  2. Whisk together four, baking powder, baking soda, and cinnamon in a large mixing bowl.
  3. Whisk together applesauce, oil, milk, banana, and brown sugar in a separate bowl.
  4. Add wet ingredients to dry ingredients. Stir until just moistened.
  5. Stir in the zucchini and chocolate chips.
  6. Divide the mixture between 12 muffin cups. Bake until a tester (knife or toothpick) comes out clean (about 18 minutes).

Nutrition information per serving:

160 calories, 6g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 140mg sodium, 26g total carbohydrate, 3g fiber, 9g 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

Chewy Granola Bars

Serving Size: 1 bar | Serves: 24

Ingredients

  • 2 cups quick cooking oats
  • 2 cups crispy rice cereal
  • 20 mini pretzels, crushed
  • 3/4 cup pancake syrup, maple syrup, or honey
  • 1/2 cup peanut butter
  • 1 teaspoon vanilla extract

Directions

  1. Combine oats, cereal, and crushed pretzels in a large bowl. Set aside.
  2. Pour syrup or honey into a microwave safe bowl and heat in the microwave for 1 minute. Stir in peanut butter until combined. Microwave for 1 minute more. Stir in vanilla.
  3. Pour syrup mixture over oat mixture. Stir until completely coated.
  4. Spray a 9×13-inch pan with cooking spray and pour mixture into pan. Press mixture firmly into the pan using waxed paper or the back of a spoon.
  5. Allow mixture to cool completely to room temperature. Cut into bars and enjoy!

Nutrition information per serving: 100 calories, 3.5g total fat, 0g saturated fat, 0.5g trans fat, 0mg cholesterol, 85mg sodium, 15g total carbohydrate, 1g fiber, 3g 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

Lemon Chia Seed Muffins

Serving Size: 1 muffin | Serves: 12

Ingredients:

  • 1 cup whole wheat flour
  • 1 cup all-purpose white flour
  • 1/2 cup white sugar
  • 1 1/2 teaspoons baking powder
  • 1 tablespoon chia seeds
  • 1 cup nonfat milk
  • 1/3 cup oil
  • 2 eggs
  • 1/3 cup lemon juice

Directions:

  1. Preheat oven to 350°F. Line a muffin tin with liners or spray with cooking spray.
  2. Stir together whole wheat four, white flour, sugar, baking powder, and chia seeds in a medium bowl.
  3. Mix together milk, oil, eggs, and lemon juice in a small bowl.
  4. Pour wet ingredients into dry ingredients. Stir until just combined. Divide the batter into muffin tins.
  5. Bake until the muffins are golden and a tester inserted into the center of a muffin comes out clean. This should take about 16–18 minutes.
  6. Store leftovers in an airtight container.

Tip: Use 1 tablespoon lemon zest and 3 tablespoons fresh lemon juice in place of the 1/3 cup lemon juice.

Nutrition information per serving:
180 calories, 8g total fat, 1g saturated fat, 0g trans fat, 30mg cholesterol, 80mg sodium, 26g total carbohydrate, 2g fiber, 10g 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

Energy Bites

Energy bites on sheet pan with milk

Serving Size: 1 energy bite | Serves: 25

Ingredients:

  • 1 1/2 cups oats (old fashioned or quick)
  • 1/2 cup unsweetened coconut fakes
  • 1/4 cup chia seeds
  • 1/4 cup mini chocolate chips
  • 1/2 cup creamy peanut butter
  • 1/3 cup honey
  • 1 teaspoon vanilla extract

Directions:

  1. Stir all ingredients together in a medium sized bowl.
  2. Cover a cookie sheet with foil or parchment paper. Drop mixture by tablespoonfuls onto the cookie sheet.
  3. Refrigerate 1 hour.
  4. Roll each drop of mixture into a ball. Place in an airtight container. Store in the refrigerator.

Nutrition information per serving:

90 calories, 5g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 25mg sodium, 10g total carbohydrate, 2g fber, 5g 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

Pasta Fagioli Soup

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

Ingredients:

  • 1/2 pound turkey sausage
  • 1 tablespoon oil (canola or olive)
  • 1 cup onion, diced
  • 1 clove garlic, minced
  • 2 cups water
  • 2 cups reduced-sodium chicken broth
  • 1 can (15.5 ounces) white beans (cannellini or great northern) (drained and rinsed)
  • 1 can (14.5 ounces) diced tomatoes, low sodium
  • 1/4 teaspoon ground black pepper
  • 1 cup whole wheat pasta
  • 1 cup fresh spinach (cut into bite-sized pieces)
  • Shredded parmesan cheese

Directions:

  1. Heat a large saucepan over medium heat. Cook sausage for 6 minutes. Drain grease from sausage. Remove sausage to a plate or bowl. Wipe the remaining grease out of the pan with a paper towel.
  2. Add oil to the pan and heat over medium. Add onion and garlic. Sauté for 3 minutes.
  3. Add water, broth, beans, tomatoes, and ground black pepper to the pan. Heat until boiling.
  4. Add pasta, cook until tender (8–10 min).
  5. Reduce heat to low. Add sausage and spinach. Simmer until spinach is wilted (about 3 minutes).
  6. Serve with parmesan cheese, if desired.

Nutrition information per serving:
320 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 35mg cholesterol, 650mg sodium, 43g total carbohydrate, 8g fiber, 5g sugar, 21g 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

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