Tips and Recipes

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

1. 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.
2. Add the minced garlic and cook for 1 minute.
3. Add the three cans of beans and the can of tomatoes. Stir well.
4. 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.
5. Top with your choice of optional toppings.
6. Serve over brown rice or whole grain pasta.

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

1. In a blender, combine all ingredients and process until smooth.
2. 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

1. Wash hands and surfaces.
2. Wash all fruit.
3. Peel and slice banana. Slice strawberries.
4. Place tortilla on plate. Spread yogurt over tortilla.
5. Place fruit in the middle of the tortilla.
6. Roll tortilla around filling.
7. 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

1. Wash hands and surfaces.
2. Spray mini-muffin cups with vegetable spray.
3. Break eggs into mixing bowl and beat gently.
4. Add milk, flour, and garlic or onion powder and stir until just mixed.
5. Stir in shredded cheese.
6. Pour mixture into liquid measuring cup and then into mini-muffin cups. Fill half full.
7. Bake at 400°F for 15 minutes, until golden brown and puffy.
8. Serve warm with honey, margarine, jelly, or fruit.
9. Refrigerate leftovers immediately.

Basic Omelets

Makes 2 servings

Serving Size: 1/2 omelet

Ingredients

• 2 eggs
• 2 tablespoons milk
• 1/8 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 teaspoon butter
• 1/3-1/2 cup filling, such as shredded cheese, onions, spinach, or other vegetables

Directions

1. Spray the skillet with nonstick cooking spray and cook raw vegetables until tender. Set aside for later.
2. Beat eggs, milk, salt, and pepper in a small bowl until blended.
3. Heat butter in a nonstick skillet over medium-high heat until hot.
4. Pour in egg mixture. Mixture should set immediately at edges.
5. Gently push cooked portions from edges toward the center with inverted spatula so uncooked eggs can reach the pan’s hot surface. Continue cooking, tilting pan and gently moving cooked portions as needed.
6. When the top surface of eggs is thickened and no visible liquid egg remains, place filling on the bottom half of the omelet.
7. Fold omelet in half–top to bottom, covering the filling–with spatula and slide onto a plate.
8. Serve immediately.