Chunky Chili
Ingredients
- 1/2 pound ground meat (optional)
- 1 onion, diced
- 1 green pepper, diced
- 2 teaspoons garlic, minced
- 1 can (10.5 oz.) white beans
- 1 can (10.5 oz.) red beans
- 1 can (10.5 oz.) black beans
- 1 can (10.5 oz.) low-sodium diced tomatoes
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon ground black pepper
- Optional Toppings:
- Shredded cheese
- Green onions, sliced
- Sour cream
Directions
- In a large pot, cook the ground meat (if using), onions, and green bell pepper until the vegetables are tender and the meat is no longer red. Drain the fat.
- Add the minced garlic and cook for 1 minute.
- Add the three cans of beans and the can of tomatoes. Stir well.
- Stir in the chili powder, ground cumin, cayenne pepper, garlic powder, onion powder, and ground black pepper. Bring to a boil, reduce heat, and let simmer for 20-30 minutes.
- Top with your choice of optional toppings.
- Serve over brown rice or whole grain pasta.
Banana Pudding
Makes 8 servings
Ingredients
- 3.5-ounce box fat-free vanilla or banana instant pudding mix
- 2 cups skim milk
- 6 ounces plan, fat-free yogurt
- 4 bananas, sliced
Directions
- In a medium bowl, combine milk and pudding mix. Beat with wooden spoon, wire whisk, or electric mixer on lowest speed for 2 minutes.
- Gently mix yogurt with pudding mixture. Refrigerate for 30 minutes.
- Layer banana slices in the bottom of 8 dessert cups.
- Pour the pudding mixture over sliced bananas.
- Refrigerate until ready to serve, at least an hour
Original Recipe: https://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/lisas-famous-dessert
Berry Purple Smoothie
Makes 4 servings
Ingredients
- 20 ounces pineapple chunks
- 2 cups blueberries, frozen
- 1 1/2 cups cubed ice
- 6 ounces lemon-flavored, nonfat yogurt
Directions
- In a blender, combine all ingredients and process until smooth.
- Serve immediately or cover and refrigerate until ready to serve.
Red, White, and Blue Fruit Burrito
Makes 1 serving
Serving Size: 1 burrito
Ingredients
- 2 tablespoons low-fat vanilla yogurt
- 1 whole-wheat tortilla
- 1/4 to 1/2 banana
- 2 strawberries
- 5 to 10 blueberries
Directions
- Wash hands and surfaces.
- Wash all fruit.
- Peel and slice banana. Slice strawberries.
- Place tortilla on plate. Spread yogurt over tortilla.
- Place fruit in the middle of the tortilla.
- Roll tortilla around filling.
- Refrigerate leftovers immediately.
Freckle Popovers
Makes 12 mini-popovers
Ingredients
- Vegetable cooking spray
- 1 egg
- 1/3 cup fat-free milk
- 1/3 cup flour
- 2 tablespoons shredded low-fat cheddar cheese
- 1/2 teaspoon garlic or onion powder
Directions
- Wash hands and surfaces.
- Spray mini-muffin cups with vegetable spray.
- Break eggs into mixing bowl and beat gently.
- Add milk, flour, and garlic or onion powder and stir until just mixed.
- Stir in shredded cheese.
- Pour mixture into liquid measuring cup and then into mini-muffin cups. Fill half full.
- Bake at 400°F for 15 minutes, until golden brown and puffy.
- Serve warm with honey, margarine, jelly, or fruit.
- Refrigerate leftovers immediately.