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What’s Your BBQ IQ?

Tue, 07/09/2024 - 11:43

Food Safety Bingo

Wed, 07/03/2024 - 15:10

Food Safety After a Flood

Tue, 07/02/2024 - 12:51

Canning Fruit and Fruit Products

Fri, 05/24/2024 - 13:40

Air Fryer Teriyaki Beef Kabobs

Thu, 04/18/2024 - 10:21
Nutrition Software Used: ESHA Food ProcessorNotes: 

*This recipe can also be enjoyed on the grill! Preheat your grill to medium-high heat and grill the kabobs for 3-5 minutes per side, or until the meat reaches an internal temperature of 145°F on a food thermometer. 

Directions:

  1. Wash hands with soap and water.
  2. In a small saucepan combine teriyaki sauce ingredients. Place on the stove over medium heat and cook, stirring constantly until bubbly and thickened enough to coat the back of a spoon, about 3 minutes. Set aside to cool.
  3. Soak wooden skewers in water for 10 minutes before using; drain.
  4. Cut meat, onion, bell pepper, pineapple, and zucchini into similar-sized pieces. Combine them in a large bowl.
  5. Add ½ the sauce and mix until everything is coated. Wash hands after handling uncooked meat.
  6. Set the air fryer to 400°F and preheat for 5 minutes.*
  7. Make kabobs by skewering meat cubes, vegetables and pineapple, leaving small space between each to ensure even cooking. Discard leftover marinade.
  8. Place 3-4 kabobs in an air fryer basket. Make sure they are not touching. Cook for 5-7 minutes, or until the meat reaches an internal temperature of 145°F on a food thermometer. Remove from air fryer and keep warm. Repeat with the remaining kabobs.
  9. Serve over rice, drizzled with teriyaki sauce. Sprinkle with sesame seeds and green onions, if desired.
  10. Store leftovers in a sealed container in the refrigerator for up to four days.
Yield: 6 servings Serving Size: 2 (6 inch) skewersCalories: 260Total Fat: 10Saturated Fat: 4Potassium: 10Total Sugars: 14Iron: 15Vitamin D: 0Calcium: 30Protein: 21Fiber: 2Added Sugars: 4Total Carbohydrates: 22Sodium: 450Cholesterol: 65Photo by Marusa Jonas For Teriyaki Sauce:
  • 1/3 cup low sodium soy sauce
  • 1 1/2 Tablespoons cornstarch
  • 3 Tablespoons brown sugar
  • 1/2 teaspoon ginger powder
  • 1/2 teaspoon garlic powder
  • 1/2 cup water
For Kabobs:
  • 1 pound flat iron steak, cut into inch size cubes
  • 1/2 red onion, scrubbed with clean vegetable brush under running water, chopped
  • 1 red bell pepper, scrubbed with clean vegetable brush under running water, chopped
  • 1/2 pineapple, scrubbed with clean vegetable brush under running water, peeled, chopped
  • 1 medium zucchini, scrubbed with clean vegetable brush under running water, chopped
  • 12 wooden kabob skewers, cut to 6 inches or to fit in your air fryer
  • 3 cups cooked rice (optional)
  • 1 Tablespoon sesame seeds (optional)
  • 1/4 cup green onions, gently rubbed under cold running water, chopped (optional)

Yellow Beef Curry

Thu, 04/18/2024 - 10:20

Directions:

  1. Wash hands with soap and water.
  2. In a small food processor or blender, blend the paste ingredients until smooth.
  3. In a large nonstick skillet, heat oil over medium-high heat. Add beef in small batches and stir-fry for 1-2 minutes or until the meat is browned and reaches an internal temperature of 145°F on a food thermometer. Set aside and keep warm.
  4. Return the skillet to medium heat. Add the paste and cook, stirring constantly, for about 1 minute, until fragrant.
  5. Add bell pepper, carrot, broccoli, and coconut milk and stir to combine. Bring to a boil.
  6. Reduce to a simmer, cover, and cook for 10-15 minutes, or until the vegetables are tender. Stir occasionally.
  7. Add beef and juices to skillet. Stir and cook for 1-2 minutes or until heated through. Add pepper flakes, if desired.
  8. Serve over rice and top with peanuts and cilantro, if desired.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Yield: 10 servings Serving Size: 1/2 cupCalories: 210Total Fat: 14Saturated Fat: 4.5Potassium: 8Total Sugars: 5Iron: 10Vitamin D: 0Calcium: 2Protein: 12Fiber: 2Added Sugars: 1Total Carbohydrates: 11Sodium: 340Cholesterol: 30Photo by Marusa Jonas For the Paste:
  • 1/3 cup peanut butter
  • 3 Tablespoons fresh ginger, scrubbed with clean vegetable brush under running water, chopped OR 1 tsp ginger powder
  • 1 onion, scrubbed with clean vegetable brush under running water, chopped
  • 6 garlic cloves, peeled and chopped
  • 1 teaspoon salt
  • 1 teaspoon turmeric powder
  • 1/2 Tablespoon sugar
  • 1/4 cup water
For the Curry:
  • 1 Tablespoon vegetable oil
  • 1 pound Top Sirloin Steak, sliced into 1/8-inch thick strips
  • 1 red bell pepper, scrubbed with clean vegetable brush under running water, sliced
  • 3 carrots, scrubbed with clean vegetable brush under running water, peeled and cut into sticks
  • 3 cups broccoli florets, gently rubbed under cold running water
  • 1 (14 ounce) can light coconut milk
  • 1 teaspoon red pepper flakes (optional)
  • Cooked rice (optional)
  • ¼ cup crushed peanuts (optional)
  • ¼ cup fresh cilantro, gently rubbed under cold running water (optional)

Grow and Preserve Classes

Mon, 03/25/2024 - 09:20

Winter Physical Activity Bingo Game

Fri, 12/15/2023 - 12:40

Make Your Own Trail Mix

Mon, 12/04/2023 - 15:47
Nutrition Software Used: ESHA Food ProcessorNotes: 

Portion into ½ cup servings and pack in to-go containers or zip-top bags.

Newsletter/Program:  Nutrition Education Program Archive Link: https://food.unl.edu/nutrition-education-program-nepContact Info: Jean Ann FischerTaxonomy Term Description: 

The Nutrition Education Program (NEP) delivers evidence-based nutrition education and obesity prevention interventions through a combination of education strategies coupled with multi-level community changes that occur within the environment to promote healthy eating and active lifestyles.

This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP and Expanded Food & Nutrition Education Program (EFNEP).

Ingredients:

  • 1 cup unsalted nuts (peanuts, walnuts, almonds, pecans, cashews)
  • 1 cup unsalted seeds (pumpkin seeds, sunflower seeds)
  • 1 cup unsweetened dried fruit (raisins, cranberries, mango, bananas, pineapple)
  • 1 cup unsweetened cereal (oatmeal, rice or wheat square-shaped cereal, circle-shaped cereal)

Directions:

  1. Wash hands with soap and water.
  2. Combine all ingredients in a large mixing bowl.
  3. Store in an air-tight container, in a cool, dark place. For maximum freshness, consume within 3 months.
Category:  Snacks Yield: 8 servings Serving Size: 1/2 cupCalories: 210Total Fat: 13Saturated Fat: 1.5Potassium: 2Total Sugars: 16Iron: 10Protein: 4Fiber: 2Added Sugars: 0Total Carbohydrates: 22Sodium: 15Cholesterol: 0Vitamin C: 2Photo by Marusa Jonas

Sausage and Chicken Jambalaya

Tue, 11/28/2023 - 10:27

Ingredients:

  • 1 Tablespoon vegetable oil
  • 1 cup onion, scrubbed with clean vegetable brush under running water, diced
  • 1 cup celery, scrubbed with clean vegetable brush under running water, diced
  • 2 bell peppers, scrubbed with clean vegetable brush under running water, seeded and diced
  • 3 garlic cloves, minced
  • 2 links Andouille sausage (½ pound), cut into 1/4-inch slices
  • 1 pound boneless, skinless chicken breast, cut into 1-inch pieces
  • 1 (15 ounce) can diced or crushed tomatoes, no salt added
  • 1 ½ cups uncooked brown rice
  • 2 Tablespoons Cajun seasoning
  • 2 bay leaves
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 2 ¼ cups reduced sodium chicken broth
  • Salt and pepper to taste

Directions:

  1. Wash hands with soap and water.
  2. In a large nonstick skillet, pot or a Dutch oven, heat oil over medium-high heat. Add onion, peppers and celery and sauté for 5 minutes, or until soft. Add the garlic and cook for one more minute.
  3. Add the sausage and chicken and cook for 5 minutes, until browned and no longer pink.
  4. Stir in crushed tomatoes, rice, Cajun seasoning, bay leaves, oregano, thyme, and chicken broth. Bring to a boil and reduce to a simmer. Cover and simmer for 1 hour, stirring occasionally until the rice is cooked and almost all of the liquid is absorbed.
  5. Discard bay leaves and season with salt and pepper, if desired.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 8 servings Calories: 300Total Fat: 8Saturated Fat: 2Potassium: 10Total Sugars: 4Iron: 10Vitamin D: 0Calcium: 4Protein: 22Fiber: 3Added Sugars: 0Total Carbohydrates: 34Sodium: 560Cholesterol: 60Photo by Marusa Jonas

Sausage and Veggies Sheet Pan

Tue, 11/28/2023 - 10:26
Nutrition Software Used: ESHA Food ProcessorNotes: 

*Other types of Smoked Sausage can be used, such as chicken, beef, turkey or polish sausage. 

Ingredients:

  • 2 links Southwest sausage (½ pound), cut into 1/4-inch slices*
  • 2 cups summer squash, scrubbed with clean vegetable brush under running water, cut into 1/2-inch chunks
  • 2 cups broccoli florets, gently rubbed under cold running water, chopped
  • 2 bell peppers, scrubbed with clean vegetable brush under running water, sliced into chunks
  • 1 onion, scrubbed with clean vegetable brush under running water, chopped
  • 1 Tablespoons vegetable oil
  • 1 Tablespoon seasoning blend of choice (Italian, taco, etc.)

Directions:

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. Spread the sausage, veggies, and onion on a large baking sheet. Drizzle with oil and sprinkle with your favorite spice blend. Toss with your hands until everything is fully combined and coated with oil and spices.
  4. Roast for 20 minutes, stirring halfway through to ensure even cooking.
  5. Enjoy with rice, quinoa, or sandwiches.
  6. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Side Dishes Yield: 6 servings Serving Size: 1/6 of recipeCalories: 150Total Fat: 10Saturated Fat: 3Potassium: 6Total Sugars: 5Iron: 6Vitamin D: 0Calcium: 4Protein: 7Fiber: 2Added Sugars: 0Total Carbohydrates: 10Sodium: 510Cholesterol: 20Photo by Marusa Jonas

Sweet Apple Pork Chops

Tue, 11/28/2023 - 10:26
Nutrition Software Used: ESHA Food Processor

Directions:

  1. Wash hands with soap and water.
  2. In a small bowl, mix spices together. Use half the mixture and season the pork chops on all the sides. Wash hands after handling uncooked meat.
  3. In a large nonstick skillet, heat oil over medium-high heat. Add pork chops and cook for 3 min, or until meat is browned. Repeat on the other side. Remove from skillet, set aside and keep warm.
  4. Return the skillet to medium heat. Add onions and sauté for 2 minutes.
  5. Add cabbage, apples, and cranberries and cook for another 3-4 minutes, until apples and cabbage soften slightly. Add broth, vinegar, and any leftover spice mixture.
  6. Place pork chops in the skillet and cover them with some of the apple/cabbage mixture.
  7. Cover with a lid and cook for 5 minutes, then flip the pork chops and cook for an additional 5 minutes or until the meat reaches an internal temperature of 145°F on a food thermometer.
  8. Sprinkle with fresh thyme, if desired.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 6 servings Serving Size: 1/6 of recipeCalories: 330Total Fat: 11Saturated Fat: 3Potassium: 15Total Sugars: 22Iron: 10Vitamin D: 6Calcium: 6Protein: 30Fiber: 4Added Sugars: 0Total Carbohydrates: 30Sodium: 310Cholesterol: 80Photo by Marusa Jonas For Pork Chops:
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • 1 ½ teaspoon dried thyme
  • 1 ½ teaspoon garlic powder
  • 1 teaspoon dried rosemary
  • 3 bone-in pork chops
  • 1 Tablespoon vegetable oil
For Apple Cranberry Cabbage:
  • 2 small apples, scrubbed with a clean vegetable brush under running water, grated
  • ½ head of cabbage, scrubbed with a clean vegetable brush under running water, shredded (about 3 cups)
  • 1 onion, scrubbed with a clean vegetable brush under running water, halved and sliced
  • ¾ cup dried cranberries
  • 1 ¼ cups reduced sodium chicken or vegetable broth
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon fresh thyme leaves (optional)

Multi-Cooker Shredded Beef Ragu

Tue, 11/28/2023 - 10:26
Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 1 Tablespoon vegetable oil
  • 3 pounds beef chuck roast or 7-bone roast, trimmed and cut into 6 even-sized pieces
  • 1 onion, scrubbed with clean vegetable brush under running water, diced
  • 1 cup celery, scrubbed with clean vegetable brush under running water, diced
  • 1 cup carrots, scrubbed with clean vegetable brush under running water, diced
  • 2 Tablespoons red wine vinegar
  • 1 cup reduced sodium beef broth
  • 1 (24 ounce) can crushed tomatoes, no salt added
  • 2 Tablespoons tomato paste
  • 3 garlic cloves, minced
  • 2 Tablespoons fresh rosemary, minced OR teaspoon dried rosemary
  • 1 Tablespoon fresh sage, minced OR 1 teaspoon of dried sage
  • Salt and pepper to taste
  • Parmesan cheese, grated (optional)

Directions:

  1. Wash hands with soap and water.
  2. Using the saute function on the multi cooker, heat oil. Add half the roast pieces to the pot and sear on two sides. Remove from the pot and repeat with the remaining pieces. Wash hands after handling uncooked meat.
  3. Remove from the pot and set aside.
  4. Add diced onion, celery, and carrots to the pot. Cook, stirring occasionally, for 5-7 minutes, until the vegetables are softened.
  5. Pour in the vinegar, beef broth, crushed tomatoes, tomato paste, garlic, and spices, and stir until combined. Add the browned beef pieces.
  6. Place lid on multi-cooker and lock according to manufacturer’s instructions. Make sure the valve is set to sealing position.
  7. Cook on high pressure for 45 minutes followed by a 15-minute natural release, then a quick release. Once pin drops, remove lid.
  8. Shred the beef to reach the desired consistency and stir.
  9. Season to taste with salt and pepper, if desired.
  10. Serve with pasta, polenta, zucchini noodles, or spaghetti squash. Top with Parmesan cheese, if desired.
  11. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 15 Servings Serving Size: 3/4 cupCalories: 230Total Fat: 8Saturated Fat: 3Potassium: 10Total Sugars: 3Iron: 15Vitamin D: 0Calcium: 2Protein: 32Fiber: 2Added Sugars: 0Total Carbohydrates: 6Sodium: 100Cholesterol: 90Photo by Marusa Jonas

Sausage Pasta Skillet

Tue, 11/28/2023 - 10:25
Nutrition Software Used: ESHA Food ProcessorNotes: 

Notes:  
*Other types of smoked sausage can be used, such as beef, chicken, turkey, Italian and Polish sausage.  

Ingredients:

  • 1 Tablespoon oil
  • 1 cup onion, scrubbed with clean vegetable brush under running water, chopped
  • 5 garlic cloves, minced
  • 1 (15 ounce) can crushed tomatoes, no salt added
  • ¼ cup fresh basil, gently rubbed under cold running water OR 1 Tablespoon dried basil
  • 1 teaspoon dried oregano
  • 2 links smoked sausage with Mozzarella cheese (½ pound), cut into 1/4-inch slices*
  • 11 ounces whole wheat pasta, uncooked
  • 3 cups broccoli florets, gently rubbed under cold running water OR 3 cups frozen chopped broccoli
  • ½ cup pasta water
  • ½ cup Parmesan cheese, grated
  • Salt and pepper to taste
  • ¼ cup fresh herbs, such as basil, parsley or oregano, gently rubbed under cold running water (optional)

Directions:

  1. Wash hands with soap and water.
  2. Heat oil in a large skillet over medium heat. Add chopped onion and cook stirring occasionally, for 5 minutes until softened. Add garlic, stir and cook for 1 minute.
  3. Add crushed tomatoes, basil and oregano and cook 15 minutes, until slightly reduced. 
  4. Add sausage and cook for 10 minutes.
  5. Cook pasta according to package directions. Add fresh or frozen broccoli during the last 3 minutes of cooking.
  6. Reserve ½ cup pasta water. Drain the rest of the water from the pasta and broccoli and set aside.
  7. Add pasta water and Parmesan cheese to the sauce and stir until combined.
  8. Add cooked pasta and broccoli and season with salt and pepper, if desired. Stir well.
  9. Serve topped with more fresh herbs, such as basil, oregano or parsley, if desired.
  10. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 6 servings Calories: 280Total Fat: 15Saturated Fat: 5Potassium: 8Total Sugars: 4Iron: 15Vitamin D: 0Calcium: 10Protein: 13Fiber: 4Added Sugars: 0Total Carbohydrates: 24Sodium: 450Cholesterol: 30Photo by Marusa Jonas

Lung Cancer Awareness & Prevention

Tue, 10/31/2023 - 09:50