Mini Meatloaves
Ingredients:
1 lb lean ground beef, turkey, or chicken
1 ½ cup salsa
1 egg, lightly beaten
¼ cup dry bread crumbs
¼ cup finely chopped onion
Dash of black pepper
Non-stick cooking spray
Directions:
Heat oven to 350 F
Combine all ingredients, saving half of salsa for topping
Divide into 5 equal portions and shape into flattened loaves.
Spray baking dish with non-stick spray and place loaves in dish
Spoon half of the remaining salsa on top of loaves and bake for 20 minutes
Take out of oven and spoon remaining salsa over top and bake for another 10 minutes. Be sure ground beef meatloaf reaches 160 ̊F or 165 ̊F for ground turkey or ground chicken.
Nutrition Information Per Serving:
150 Calories, Total Fat 4.5g, Saturated Fat 1.5g, Protein 22g, Total Carbohydrate 7g, Dietary Fiber 1g, Sodium 170mg.
Excellent source of Vitamin C. Good source of iron.
Sweet Potato Breakfast Hash
Sweet Potato Breakfast Hash
Ingredients:
2 cups sweet potato, chopped
2 tbsp olive oil
1 cup fresh cranberries (can substitute dried cranberries)
½ tsp cinnamon
2 tbsp nut butter
2 tbsp honey
Directions:
Wash sweet potatoes and cube. Heat olive oil in
Recipe source: Plants for Human Health Institute
EFNEP Supports Healthy Hearts
Did you know heart health is important at all ages, not just for when we get older? February is American Heart Month, and this means that all of us, both men and women, should be concerned with keeping our hearts healthy. But how do you know if you are at risk of an unhealthy heart? The CDC has put together a list of risk factors to help you better understand.
The good news is there are many ways we can improve our overall health and keep our hearts strong. Here are a few below:
- Talk with your doctor. Here is a list of questions that can help you ask about your risks.
- Choose heart healthy foods, including those lower in saturated and trans fats and sodium. Make your plate mostly fruits and vegetables to get important nutrients.
- Stay Active! Choose fun ways to keep you and your family moving to meet recommended daily physical activity. Check here for ideas on how to Make Physical Activity a Part of Your Family’s Routine.
One thing to remember is that heart health is important for your lifetime. Making changes to how we eat and stay active can be challenging. However, together, we can support and encourage each other. For American Heart Month 2019, make a pact with others to be heart healthy. Share the ways that you’re being heart healthy throughout the month by using #OurHearts and tagging #EFNEPworks on social media.
-Emily
Tamale Pie Recipe
Makes 8 servings
Ingredients:
1 pound ground beef, completely browned, crumbled and drained
(Can substitute ground turkey or chicken)
1 cup low-sodium whole kernel corn, drained
1 can low-sodium black beans, drained
1 medium green pepper, chopped
1 teaspoon chili pepper
1 cup salsa
½ cup low-fat cheddar cheese, grated
1 8.5 ounce box of Cornbread mix, cooked accordingly to package directions
Non-stick cooking spray
Directions:
1.Preheat oven to 375 ℉. Lightly spray or grease a 2-quart casserole dish or baking pan.
2. In a medium bowl, combine the cooked ground meat, corn, black beans, green pepper, chili powder, and salsa. Mix well.
3. Put in casserole pan and top with grate cheese
4. cornmeal mix according to the directions, pour over meat mixture.
5. Bake at 375 for 35-45 minutes.
Nutrition information per serving
323 calories, Total Fat 11g, Saturated Fat 5g, Protein 19g, Total Carbohydrate 3g, Dietary Fiber 5g, Sodium 455 mg.
Baked Apples
Makes 2 servings – Serving Size: 1 apple
Ingredients
• 2 apples
• 2 tablespoons brown sugar
• 1 teaspoon cinnamon
Directions
1. Peel apples.
2. Cut apples into 1-inch pieces.
3. In a small bowl, mix brown sugar and cinnamon together.
4. Sprinkle apple pieces with brown sugar and cinnamon.
5. Microwave for 30 seconds until soft.
6. Let cool for 1 minute.
Nutrition Information Per Serving
150 Calories, Total Fat 0g, Saturated Fat 0g, Protein 0g, Total Carbohydrate 37g, Dietary Fiber 7g, Sodium 0mg.