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 sauce pan. Sauté sweet potatoes for 15 minutes. Add cranberries, sprinkle in cinnamon and continue sautéing until sweet potatoes are fork tender. In a separate bowl, combine honey and nut butter. Plate sweet potato hash and drizzle with nut butter mixture. 

For this recipe and more more check out Plants for Human Health Institute

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.




Fifteen Minute Bean Soup

Fifteen Minute Bean Soup


Makes 8, One Cup Servings

Ingredients: 

1 can low-sodium tomatoes, diced

1 can low-sodium great northern beans, rinsed and drained

1 small onion, diced

1 can low sodium chicken broth (or 2 cups of water and one bouillon cube)

1 teaspoon garlic powder

1 10 ounce package frozen spinach

½ cup whole wheat pasta, uncooked

Directions:

  1. In a 2 -quart saucepan, combine all ingredients except spinach and pasta. Allow to boil.
  2. Add spinach and stir to break up as spinach thaws and mixture returns to a boil.
  3. Stir in the pasta and simmer until macaroni is tender, about 6-8 minutes.

Nutrition information per serving

121 calories, Total Fat 1g, Saturated Fat 0g, Protein 6g, Total Carbohydrate 24g, Dietary Fiber 5g, Sodium 196mg.

Peach Salsa

peachesIngredients

  • 2 ¼ cups fresh peaches, peeled and chopped (about 2 large peaches)
  • 1 tablespoon finely chopped red pepper or jalapeno (if you like a little heat)
  • 1 tablespoon sugar
  • 1 tablespoon finely chopped fresh cilantro
  • 2 teaspoons fresh lemon juice

Directions

Combine all ingredients in a bowl. Serve over chicken or fish.

 

Adapted from Cooking Light