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Updated: 1 hour 8 min ago

Garlic Scapes

Mon, 07/17/2023 - 14:49

Sauteed Garlic Scapes

Mon, 06/19/2023 - 16:05
Nutrition Software Used: ESHA Food ProcessorNewsletter/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:

  • 2 cups garlic scapes (about 15-20 scapes), gently rubbed under cold running water
  • 1 Tablespoons vegetable oil
  • Salt and pepper to taste

Directions:

  1. Wash hands with soap and water.
  2. Cut garlic scapes in 2-inch long pieces.
  3. In a large skillet, heat oil over medium-high heat. Add garlic scapes and cook for 4-6 minutes, while stirring occasionally until lightly toasted but still slightly crunchy. For softer scapes, continue cooking for 1-2 more minutes.
  4. Season with salt and pepper, if desired.
  5. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Side Dishes Yield: 4 servings Serving Size: 1/3 cupCalories: 60Total Fat: 3.5Saturated Fat: 0Potassium: 2Total Sugars: 0Iron: 0Vitamin D: 0Calcium: 2Protein: 1Fiber: 2Added Sugars: 0Total Carbohydrates: 5Sodium: 0Cholesterol: 0Photo by Marusa Jonas

Kale and Garlic Scape Pesto

Fri, 06/16/2023 - 15:57
Nutrition Software Used: ESHA Food ProcessorNewsletter/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:

  • 2 cups kale leaves, gently rubbed under cold running water, stems removed and chopped
  • 1 cup fresh basil, gently rubbed under cold running water
  • ½ cup garlic scapes (about 5 scapes), gently rubbed under cold running water, chopped
  • ½ cup nuts (walnuts, pine nuts, almonds)
  • ⅓ cup Parmesan cheese
  • ⅓ cup olive oil
  • Salt and pepper to taste

Directions:

  1. Wash hands with soap and water.
  2. Place the kale, basil, garlic scapes, nuts, and cheese in a food processor or blender. Pulse until combined. Scrape down the sides with a spatula or spoon.
  3. While the food processor is running, slowly add half of the olive oil. Stop the food processor and scrape down sides again. Start the food processor and add remaining oil.
  4. Add salt and pepper, if desired.
  5. Use as a sauce for pasta dishes, add to sandwiches, or spread on crackers or toast.
  6. Store leftovers in a sealed container in the refrigerator for up to seven days, or freeze for up to three months.
Category:  Side Dishes Yield: 6 servings Serving Size: 3 TbspCalories: 200Total Fat: 20Saturated Fat: 3Potassium: 2Total Sugars: 0Iron: 6Vitamin D: 0Calcium: 6Protein: 3Fiber: 1Added Sugars: 0Total Carbohydrates: 3Sodium: 85Cholesterol: 5Photo by Marusa Jonas

Getting your Daily Dairy

Mon, 05/15/2023 - 17:19

Easy Refrigerator Pickled Beets

Fri, 05/12/2023 - 09:02

Beets contain vitamin C, which helps heal cuts and wounds. It is a good source of fiber, which helps to maintain bowel function. Beets also contain folate, which is important for red blood cell production, disease prevention, and prevention of neural tube defects (birth defects).

 

Nutrition Software Used: ESHA Food ProcessorNewsletter/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:

  • ½ cup apple cider vinegar
  • ½ cup water
  • ¼ cup sugar
  • ¼ teaspoon salt
  • 1 cinnamon stick
  • ½ teaspoon whole cloves
  • 2 cups sliced, cooked beets OR one 16-ounce can sliced beets, drained

Directions:

  1. Wash hands with soap and water.
  2. In a medium saucepan, combine vinegar, water, sugar, salt, cinnamon, and cloves. Bring to a boil.
  3. Add sliced beets and simmer for 3 minutes.
  4. Carefully transfer beets and liquid to a clean canning jar or a glass container with a tight-fitting lid. Discard the cinnamon stick. Let sit uncovered at room temperature to cool, for about one hour.
  5. Close the jar tightly and transfer to the refrigerator. Refrigerate overnight before serving.
  6. Drain before serving. Serve on a sandwich, wrap, salad, charcuterie board, or as a side dish.
  7. Store leftovers in a sealed glass jar or container in the refrigerator for up to four weeks.
Category:  Side Dishes Yield: 6 servings Serving Size: 1/4 cupCalories: 50Total Fat: 0Saturated Fat: 0Potassium: 2Total Sugars: 11Iron: 6Vitamin D: 0Calcium: 0Protein: 0Fiber: 1Added Sugars: 8Total Carbohydrates: 12Sodium: 190Cholesterol: 0Photo by Marusa Jonas

Strawberry Milk

Fri, 05/12/2023 - 08:57

Adults should aim for 3 servings from the dairy group each day. Try to choose low-fat or fat-free dairy foods, such as 1% or skim milk and low-fat or fat free cheese and yogurt.

Nutrition Software Used: ESHA Food ProcessorNotes: 

*Other types of fruits can be used, such as raspberries, blueberries, or peaches.

 

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:

  • 1½ cups fat-free milk
  • ½ cup strawberries (fresh or frozen, thawed), gently rub fresh strawberries under cold running water, chopped*
  • ½ Tablespoon sugar
  • ½ teaspoon vanilla extract

Directions:

  1. Wash hands with soap and water.
  2. Combine all ingredients in a blender.
  3. Blend until smooth. Enjoy!
  4. Store leftovers in a sealed container in the refrigerator for up to four days. Notes:
Category:  Snacks Yield: 2 servings Serving Size: 1 cupCalories: 90Total Fat: 0Saturated Fat: 0Potassium: 8Total Sugars: 14Iron: 0Vitamin D: 10Calcium: 20Protein: 7Fiber: 1Added Sugars: 3Total Carbohydrates: 15Sodium: 75Cholesterol: 0Photo by Marusa Jonas

Chicken Alfredo Pasta

Fri, 05/12/2023 - 08:56

Keep raw meat, poultry, eggs, and fish separate from cooked and ready-to-eat foods. Do not wash or rinse raw meat or poultry. 

Source:

This recipe is provided by Iowa State University Extension and Outreach. For more resources like this, visit the Spend Smart. Eat Smart. website at ”http://spendsmart.extension.iastate.edu”. Spend Smart. Eat Smart. is a registered trademark of Iowa State University.

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 pound chicken, skinless and boneless
  • 1 Tablespoon vegetable oil
  • 2 ½ cups whole wheat penne or rotini pasta
  • 3 cups broccoli florets, gently rubbed under cold running water OR 3 cups frozen chopped broccoli
  • 1 cup low-fat milk
  • 8 ounces low-fat cream cheese, cubed
  • ½ cup Parmesan cheese, grated
  • ½ teaspoon garlic powder
  • ¼ teaspoon pepper

Directions:

  1. Wash hands with soap and water.
  2. Remove visible fat from chicken and cut into bite-sized pieces. Wash hands with soap and water after handling uncooked chicken.
  3. Heat oil in a large skillet over medium heat. Add chicken cubes and cook for 7 to 9 minutes, while stirring occasionally, until chicken reaches 165°F when measured with a food thermometer. Set aside and cover to keep warm.
  4. Cook pasta according to package directions. Add fresh or frozen broccoli during the last 3 minutes of cooking.
  5. Drain the water from the pasta and broccoli. Return food to the pot and return to the stove over low heat.
  6. Add the milk and cream cheese. Stir the mixture constantly until smooth.
  7. Add the Parmesan cheese, garlic powder, pepper, and cooked chicken. Stir to combine.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 8 servings Serving Size: 1 1/3 cupCalories: 320Total Fat: 14Saturated Fat: 6Potassium: 15Total Sugars: 5Iron: 6Vitamin D: 6Calcium: 15Protein: 28Fiber: 3Added Sugars: 0Total Carbohydrates: 22Sodium: 340Cholesterol: 85Photo by Marusa Jonas

Mushroom Salsa

Fri, 05/12/2023 - 08:54

While eaten as a vegetable, mushrooms are fungi. Their unique nutrient composition provides B vitamins similar to that of grains, beans and meats.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/spanish/mushroom-salsa-spanish-nep%20_0.pdfhttps://food.unl.edu/recipes/documents/mushroom-salsa-nep%20_2.pdfNewsletter/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:

  • 2 cups mushrooms, gently rubbed under cold running water, diced
  • ¼ cup onion, scrubbed with clean vegetable brush under running water, diced
  • 1 jalapeño, gently rubbed under cold running water, seeded, diced
  • ¼ cup fresh cilantro, gently rubbed under cold running water, chopped
  • 1 garlic clove, minced OR ¼ teaspoon garlic powder
  • 2 Tablespoons lime juice
  • ½ Tablespoon vegetable oil
  • ¼ teaspoon ground cumin
  • ¼ teaspoon salt (optional)

Directions:

  1. Wash hands with soap and water.
  2. In a medium bowl, combine all the ingredients. Mix gently.
  3. Chill in the refrigerator for at least 30 minutes before serving.
  4. Serve as a topping or a side dish with tacos, quesadillas, grilled meats, or as a dip with tortilla chips.
  5. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Snacks Yield: 4 servings Serving Size: 1/2 cupCalories: 30Total Fat: 2Saturated Fat: 0Potassium: 4Total Sugars: 1Iron: 0Calcium: 8Protein: 1Fiber: 1Added Sugars: 0Total Carbohydrates: 3Sodium: 0Cholesterol: 0Photo by Marusa Jonas

Curried Rice Salad

Fri, 05/12/2023 - 08:53

This quick and easy rice dish provides four out of the five MyPlate food groups. Consider adding more protein, such as cooked chicken or chickpeas.

Nutrition Software Used: ESHA Food ProcessorNotes: 

*If using leftover rice to make the recipe, use 2½ cups of cooked rice. Other types of rice or grains can be used, such as quinoa, farro, wild rice, etc.
**Add 1 cup cooked diced chicken or chickpeas in step 3, if desired.

 

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 brown rice, uncooked*
  • 1 cup radishes, scrubbed with clean vegetable brush under running water, diced
  • ½ cup red onion, scrubbed with clean vegetable brush under running water, diced
  • ½ cup chopped nuts or seeds (almonds, walnuts, sunflower seeds, etc.)
  • ½ cup raisins
  • ½ cup fresh parsley, gently rubbed under cold running water, chopped
  • 3 Tablespoons vegetable oil
  • 3 Tablespoons vinegar (apple cider, red wine, or white wine vinegar)
  • 1 Tablespoon sugar
  • 1 Tablespoon curry powder
  • ¼ teaspoon pepper
  • ½ teaspoon salt (optional)
  • 1 cup diced, cooked chicken or cooked chickpeas (optional)**

Directions:

  1. Wash hands with soap and water.
  2. Cook rice according to package directions. Set aside to cool.
  3. In a large bowl, combine rice, radishes, onion, nuts, raisins, and fresh parsley.
  4. To make the dressing, combine vegetable oil, vinegar, sugar, curry powder, pepper, and salt (if desired) in a small bowl until well combined.
  5. Add the dressing to salad and toss to combine.
  6. Serve warm or cold, as a main dish, or as a side.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Salads Side Dishes Yield: 6 servings Serving Size: 1 cupCalories: 190Total Fat: 12Saturated Fat: 1.5Potassium: 4Total Sugars: 12Iron: 6Vitamin D: 0Calcium: 4Protein: 4Fiber: 3Added Sugars: 2Total Carbohydrates: 19Sodium: 10Cholesterol: 0Photo by Marusa Jonas

Asian Cabbage Slaw

Tue, 05/09/2023 - 13:42
Nutrition Software Used: ESHA Food ProcessorNotes: 

This slaw pairs perfectly with the Slow-Cooker Korean Beef Tacos.

Ingredients:

  • 3 cups purple cabbage, scrubbed with clean vegetable brush under running water, shredded
  • 1 cup carrots, scrubbed with clean vegetable brush under running water, grated
  • 2 green onions, gently rubbed under cold running water, finely chopped
  • ¼ cup cilantro, gently rubbed under cold running water, chopped
  • 2 Tablespoons lime juice
  • ½ Tablespoon low-sodium soy sauce
  • ½ teaspoon sesame oil
  • ½ Tablespoon sesame seeds
  • ¼ teaspoons salt (optional)

Directions:

  1. Wash hands with soap and water.
  2. In a large bowl, combine all the ingredients.
  3. Cover and refrigerate until ready to serve.
  4. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Side Dishes Yield: 6 servings Serving Size: about 1/2 cupCalories: 25Total Fat: 1Saturated Fat: 0Potassium: 4Total Sugars: 2Iron: 0Vitamin D: 0Calcium: 2Protein: 1Fiber: 2Added Sugars: 0Total Carbohydrates: 5Sodium: 70Cholesterol: 0Photo by Marusa Jonas

Slow Cooker Korean Beef Tacos

Tue, 05/09/2023 - 13:22
Notes: 

Get the Asian Cabbage Slaw Recipe here.

Ingredients:

  • 3 pounds beef chuck roast or 7-bone roast, trimmed
  • ⅓ cup brown sugar
  • ½ cup low-sodium soy sauce
  • 10 garlic cloves, minced
  • ½ cup low-sodium beef broth
  • 2 Tablespoons fresh ginger root, gently rubbed under cold running water, grated
  • 2 Tablespoons lime juice
  • 2 teaspoons sesame oil
  • 12 small flour or corn tortillas
  • ½ cup low-fat sour cream
  • 2 teaspoons Sriracha sauce
  • ¼ cup cilantro, gently rubbed under cold running water, chopped (optional)
  • 2 avocados, gently rubbed under cold running water, sliced (optional)
  • 2 limes, sliced (optional)
  • Asian Cabbage Slaw (recipe linked in the notes)

Directions:

  1. Wash hands with soap and water.
  2. Place beef in the slow cooker. Wash hands after handling uncooked meat.
  3. In a medium bowl whisk together the brown sugar, soy sauce, garlic, beef broth, ginger, lime juice, and sesame oil. Pour the mixture over the beef.
  4. Cover and cook on low for 10-12 hours, until tender.
  5. In a separate small bowl, prepare spicy sour cream by stirring together the ½ cup sour cream with the 2 teaspoons of Sriracha sauce. Refrigerate until needed.
  6. Remove beef from the pot and shred or chop. Add ½ cup of liquid to the beef and combine.
  7. Toast tortillas if desired. Top with shredded beef, cabbage slaw (recipe linked in the notes below) and spicy sour cream.
  8. Top with cilantro, avocado slice, and squeeze some lime juice over the top, if desired.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 12 servings Serving Size: 1 taco, with the Asian Cabbage SlawCalories: 320Total Fat: 11Saturated Fat: 3Potassium: 10Total Sugars: 6Iron: 15Vitamin D: 0Calcium: 4Protein: 34Fiber: 1Added Sugars: 4Total Carbohydrates: 22Sodium: 430Cholesterol: 95Photo by Marusa Jonas

Pan Seared T-Bone Steak with Chimichurri Sauce

Tue, 05/09/2023 - 13:09
Nutrition Software Used: ESHA Food ProcessorNotes: 

To make this recipe using an air-fryer, follow this recipe.

Ingredients:

  • ½ cup of firmly packed fresh parsley, gently rubbed under cold running water, finely chopped
  • 1 garlic clove, minced
  • 1 teaspoon dried oregano
  • 1 ½ Tablespoons vegetable oil
  • 1 Tablespoon red wine or apple cider vinegar
  • ¼ teaspoon pepper (optional)
  • ¼ teaspoon red pepper flakes (optional)
  • 1 pound beef T-Bone Steak
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Directions:

  1. Wash hands with soap and water.
  2. To make the chimichurri sauce, finely chop parsley and garlic, or pulse it in a food processor or blender. Place in a medium-sized bowl.
  3. Stir in dried oregano, vegetable oil, and vinegar. Add pepper and red pepper flakes, if desired. Refrigerate until using.
  4. Pat the steak dry with a paper towel. Season with salt and pepper on both sides.
  5. Preheat cast iron skillet over medium-high heat. Add the steak and cook for 7 minutes.
  6. Flip the steak and cook for another 4 minutes until the meat reaches an internal temperature of 145°F on a food thermometer.
  7. Transfer the steak to a cutting board and cover loosely with foil. Let rest for 5-10 minutes before slicing.
  8. Serve topped with chimichurri sauce.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Side Dishes Yield: 3 servings Calories: 220Total Fat: 14Saturated Fat: 4Potassium: 6Total Sugars: 0Iron: 15Vitamin D: 0Calcium: 2Fiber: 1Total Carbohydrates: 1Sodium: 440Cholesterol: 60Photo by Marusa Jonas

Air Fryer T-Bone Steak with Chimichurri Sauce

Tue, 05/09/2023 - 11:53
Nutrition Software Used: ESHA Food ProcessorNotes: 

To make this recipe using a cast iron skillet, follow this recipe.

Ingredients:

  • ½ cup of firmly packed fresh parsley, gently rubbed under cold running water, finely chopped
  • 1 garlic clove, minced
  • 1 teaspoon dried oregano
  • 1½ Tablespoons vegetable oil
  • 1 Tablespoon red wine or apple cider vinegar
  • ¼ teaspoon pepper (optional)
  • ¼ teaspoon red pepper flakes (optional)
  • 1 pound beef T-Bone Steak
  • ½ teaspoon salt
  • ¼ teaspoon pepper

Directions:

  1. Wash hands with soap and water.
  2. To make the chimichurri sauce, finely chop parsley and garlic, or pulse it in a food processor or blender. Place in a medium-sized bowl.
  3. Stir in dried oregano, vegetable oil, and vinegar. Add pepper and red pepper flakes, if desired. Refrigerate until using.
  4. Pat the steak dry with a paper towel. Season with salt and pepper on both sides.
  5. Set the air fryer to 400°F and preheat for 5 minutes.
  6. Place the steak in an air fryer basket and cook for 6 minutes. Flip the steak and cook for another 4 minutes, or until the meat reaches an internal temperature of 145°F on a food thermometer.
  7. Transfer the steak to a cutting board and cover loosely with foil. Let rest for 5-10 minutes before slicing.
  8. Serve topped with chimichurri sauce.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Side Dishes Yield: 3 servings Calories: 220Total Fat: 14Saturated Fat: 4Potassium: 6Total Sugars: 0Iron: 15Vitamin D: 0Calcium: 2Protein: 20Fiber: 1Added Sugars: 0Total Carbohydrates: 1Sodium: 440Cholesterol: 60Photo by Marusa Jonas

Asian Peanut Beef and Pasta

Tue, 05/09/2023 - 11:31

Ingredients:

  • 8 ounces of uncooked spaghetti
  • 1 ½ Tablespoons vegetable oil
  • 1 pound beef Top Round Steak, trimmed and cut into ⅛-inch thick strips
  • ¼ cup low-sodium soy sauce
  • ½ cup water
  • 1 Tablespoon vinegar (apple cider, rice, or rice wine vinegar)
  • 2 teaspoons sugar
  • ½ teaspoon ground ginger
  • ½ teaspoon garlic powder
  • 2 Tablespoons creamy peanut butter
  • ½ teaspoon crushed red pepper (optional)
  • 1 cup cucumber, scrubbed with clean vegetable brush under running water, seeded and diced
  • ½ cup green onions, gently rubbed under cold running water, finely chopped
  • ¼ cup peanuts, crushed

Directions:

  1. Wash hands with soap and water.
  2. Cook pasta according to package directions. Set aside.
  3. In a large nonstick skillet or wok, 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 160 °F on a food thermometer. Set aside and keep warm.
  4. Return the skillet to medium heat. Add soy sauce, water, vinegar, ginger, garlic, peanut butter, and red pepper, if desired. Cook while stirring frequently, for 2-3 minutes or until thick and bubbly.
  5. Add cooked noodles, beef, and cucumbers and toss to coat. Serve immediately.
  6. Serve sprinkled with green onions and crushed peanuts.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 8 servings Serving Size: 1½ cupsCalories: 350Total Fat: 13Saturated Fat: 3Potassium: 4Total Sugars: 4Iron: 15Vitamin D: 0Calcium: 2Protein: 26Fiber: 1Added Sugars: 2Total Carbohydrates: 34Sodium: 450Cholesterol: 35Photo by Marusa Jonas

Multi-Cooker Beef Stroganoff

Mon, 05/01/2023 - 16:53
Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 2 ½ Tablespoons oil
  • 1 ½ pounds beef Top Round Steak, trimmed and cut into ¼-inch thick strips
  • 1 pound fresh mushrooms, gently rubbed under cold running water, sliced
  • 1 cup onion, scrubbed with clean vegetable brush under running water, finely chopped
  • 3 garlic cloves, minced
  • 1 cup low-sodium beef broth
  • 1 Tablespoon Worcestershire sauce
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • 1 Tablespoon cornstarch
  • 2 Tablespoons cold water
  • 1 ½ cups low-fat sour cream
  • ¼ cup fresh parsley, gently rubbed under cold running water, chopped (optional)

Directions:

  1. Wash hands with soap and water.
  2. Using the sauté function on your multi-cooker, heat 1 tablespoon of oil. Add half the steak pieces to the pot and brown on all sides, about 3 minutes. Remove from the pot and repeat with the remaining pieces. Remove from the pot and keep warm.
  3. Wash hands after handling uncooked meat.
  4. Add 1 tablespoon of oil to the pot. Add the mushrooms and cook for 5 minutes, or until golden, stirring occasionally to prevent them from burning. Add 1 tablespoon of water if the mushrooms begin to stick. Remove from pot and set aside.
  5. Add the remaining ½ tablespoon of oil to the pot. Add chopped onion and cook stirring occasionally, for 5 minutes until softened.
  6. Add garlic and sauté for another minute.
  7. Pour in beef broth, Worcestershire sauce, mustard, salt, and pepper, and stir until combined. Add the browned beef pieces and stir.
  8. Place lid on multi-cooker and lock according to manufacturer’s instructions. Make sure the valve is set to sealing position.
  9. Cook on high pressure for 18 minutes followed by a 15-minute natural release, then a quick release. Once pin drops, remove lid.
  10. In a small mixing bowl, combine cornstarch and cold water until smooth. Add slurry to the pot.
  11. Select the sauté function and bring the gravy to a boil, stirring constantly until it thickens.
  12. Add the sour cream and mushrooms and stir until smooth.
  13. Serve with egg noodles, polenta, rice, zucchini noodles, or spaghetti squash. Top with fresh parsley, if desired.
  14. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 8 servings Calories: 210Total Fat: 11Saturated Fat: 3.5Potassium: 2Total Sugars: 4Iron: 10Vitamin D: 0Calcium: 8Protein: 23Fiber: 0Added Sugars: 0Total Carbohydrates: 7Sodium: 460Cholesterol: 50Photo by Marusa Jonas

Pepper Steak Sandwich

Mon, 05/01/2023 - 16:23
Nutrition Software Used: ESHA Food Processor

Ingredients:

  • 1 pound beef Top Round Steak, trimmed and cut into ⅛-inch thick strips
  • ⅓ cup low-fat Italian dressing
  • 1 Tablespoon vegetable oil
  • 1 large bell pepper, scrubbed with clean vegetable brush under running water, sliced into ⅛-inch thick slices
  • ½ medium onion, scrubbed with clean vegetable brush under running water, cut into ⅛-inch thick slices
  • Salt and pepper to taste (optional)
  • 6 Hoagie buns or French rolls
  • 6 slices of low-fat cheese

Directions:

  1. Wash hands with soap and water.
  2. In a medium bowl, combine sliced beef and Italian dressing. Wash hands after handling uncooked meat.
  3. Cover and marinate in the refrigerator for 30 minutes to 2 hours.
  4. Remove beef from marinade; discard marinade.
  5. 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 160 °F on a food thermometer. Set aside and keep warm.
  6. Return the skillet to medium heat. Add peppers and onion. Stir-fry for 5-6 minutes or until vegetables are crisp-tender.
  7. Return beef and juices to skillet. Cook and stir for 1-2 minutes or until heated through. Season with salt and pepper, if desired.
  8. Toast the buns, and top with cooked steak and vegetables. Top with a slice of cheese.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 6 servings Serving Size: 1 sandwichCalories: 380Total Fat: 12Saturated Fat: 4.5Potassium: 4Total Sugars: 3Iron: 20Vitamin D: 0Calcium: 15Protein: 29Fiber: 2Added Sugars: 1Total Carbohydrates: 41Sodium: 540Cholesterol: 50Photo by Marusa Jonas

Vegetable Biryani

Fri, 04/21/2023 - 09:49

Biryani is a mixed rice dish that is popular in many parts of the world, particularly in the Middle East, South Asia, and Southeast Asia. It is a flavorful dish made with basmati rice, spices, nuts, and a variety of meats or vegetables.

Source:

This recipe was created in collaboration with Community Crops and Yazidi Project. 

Nutrition Software Used: ESHA Food ProcessorNotes: 

*Baharat is a widely used spice blend in Middle Eastern cuisine. It includes black pepper, cumin seeds, coriander seeds, cardamom, cinnamon, paprika, and cloves. Make your own blend by following this recipe.

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:

  • 2 Tablespoons olive or vegetable oil (divided)
  • 1 cup carrots, scrubbed with clean vegetable brush under running water, peeled and diced
  • 1 cup baking potatoes, scrubbed with clean vegetable brush under running water, peeled and diced (about 2 small potatoes)
  • ½ cup peanuts, unsalted
  • ½ cup chopped almonds
  • ½ cup raisins
  • 1 cup basmati rice, uncooked
  • 1 cup vermicelli noodles, uncooked
  • 1 cup frozen peas, thawed
  • 2 Tablespoons Baharat spices*
  • 1 teaspoon salt (optional)
  • 2 cups water
  • 4 hard-boiled eggs, quartered (optional)

Directions:

  1. Wash hands with soap and water.
  2. Heat 1 tablespoon of oil in a large skillet over medium heat. Add carrots and potatoes and sauté for 10 min, or until soft. Move sautéed vegetables into a large bowl.
  3. Return the skillet to medium heat and toast the peanuts, almonds, and raisins for 5 minutes. Stir constantly to prevent them from burning. Remove from skillet and add to the large bowl with sautéed vegetables.
  4. Return the skillet to medium heat and add 1 tablespoon of oil. Add rice and vermicelli noodles and sauté for 5 minutes, or until toasted and lightly brown.
  5. Add the vegetable and nut mixture, raisins, peas, Baharat spices, and salt (if desired) to the rice mixture and mix to combine. Add water and reduce heat to medium-low. Cook covered for 20 minutes, or until the rice is tender.
  6. Serve with quartered hard-boiled eggs, if desired.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.
Category:  Main Dishes Yield: 8 servings Serving Size: 1 cupCalories: 320Total Fat: 12Saturated Fat: 1.5Potassium: 6Total Sugars: 9Iron: 10Vitamin D: 0Calcium: 4Protein: 9Fiber: 5Added Sugars: 0Total Carbohydrates: 46Sodium: 30Cholesterol: 0Photo by Marusa Jonas

Curried Lentil Soup

Wed, 04/05/2023 - 16:06

Source:

This recipe was created in collaboration with Community Crops and Yazidi Project.

Nutrition Software Used: ESHA Food ProcessorNotes: 

*Any type of lentil can be used in this recipe.
**Other types of thin noodles can be used, such as spaghetti.

 

https://food.unl.edu/recipes/documents/curried-lentil-soup-nep_1.pdfNewsletter/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:

  • 2 Tablespoons olive oil, divided
  • 1 cups dry lentils* (rinsed)
  • 5 cups water
  • ¼ cup onion, scrubbed with clean vegetable brush under running water, chopped
  • ½ cup carrots, scrubbed with clean vegetable brush under running water, chopped
  • 1 garlic clove, gently rubbed under cold running water, minced
  • ¼ cup uncooked vermicelli noodles**
  • ½ teaspoon curry powder
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • ¼ cup fresh parsley, gently rubbed under cold running water, chopped (optional)
  • 1 lemon, sliced (optional)
  • 1 jalapeño, scrubbed with clean vegetable brush under running water, sliced (optional)

Directions:

  1. Wash hands with soap and water.
  2. In a medium sized saucepan, heat 1 tablespoon of oil over medium heat. Add lentils and sauté for 3 minutes. Stir constantly to prevent burning.
  3. Add water to sauteed lentils. Bring to a boil and cook for 10 minutes while stirring occasionally. Set aside to cool slightly.
  4. In a medium skillet, heat 1 tablespoon oil over medium heat. Add onions, carrots, and garlic, and sauté for 5 minutes, or until tender.
  5. Carefully transfer the lentil mixture into a food processor or blender. Process until smooth. Be careful, it could be hot.
  6. Place processed lentils back into the saucepan and add the sautéed onion, garlic, carrot, vermicelli noodles, curry, salt, and pepper and stir to combine.
  7. Bring to a boil, then reduce the heat and simmer for 10-15 minutes, or until noodles are tender. Add more water to reach the desired consistency.
  8. Garnish with parsley and serve with lemon and jalapeño slices, 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: 1½ cupsCalories: 180Total Fat: 5Saturated Fat: 0Potassium: 6Total Sugars: 2Iron: 10Vitamin D: 0Calcium: 2Protein: 9Fiber: 4Added Sugars: 0Total Carbohydrates: 26Sodium: 115Cholesterol: 0Photo by Marusa Jonas