Latest Updates from food.unl.edu

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

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

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

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

Quick pickling is a method of pickling vegetables by soaking them in a vinegar-based solution for a short period of time, usually overnight. Quick pickles are also called refrigerator pickles because they must be stored in the refrigerator and eaten within four weeks, as opposed to canned or fermented vegetables which are processed to make them shelf stable.

Nutrition Software Used: ESHA Food Processorhttps://food.unl.edu/recipes/documents/quick-pickled-daikon-and-carrots-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:

• 1 cup daikon radish, scrubbed with clean vegetable brush under running water, peeled and julienned
• 1 cup carrots, scrubbed with clean vegetable brush under running water, peeled and julienned
• ½ cup apple cider vinegar
• ½ cup water
• 2 Tablespoons sugar
• ½ teaspoon salt

Directions:

1. Wash hands with soap and water.
2. Pack julienned radish and carrots in clean canning jars or a glass container with a tight-fitting lid.
3. In a medium saucepan, combine vinegar, water, sugar, and salt. Bring to a boil.
4. Carefully pour the liquid into the jars, completely covering the vegetables. Let sit uncovered at room temperature to cool, for about one hour.
5. Close jars tightly and transfer to the refrigerator. Refrigerate overnight before serving.
6. Drain before serving. Serve with sandwiches, rice bowls, wraps, or tacos.
7. Store leftovers in a sealed jar or container in the refrigerator for up to four weeks.

Category:  Side Dishes Yield: 6 servings Calories: 30Total Fat: 0Saturated Fat: 0Potassium: 4Total Sugars: 6Iron: 0Vitamin D: 0Calcium: 2Protein: 0Fiber: 1Added Sugars: 4Total Carbohydrates: 8Sodium: 220Cholesterol: 0Photo by Marusa Jonas

A serving of "Old Fashioned Bread Pudding" is a delicious way to add whole grain breads to your meals! Buttering each slice of bread and sprinkling it with cinnamon before cutting it into cubes makes every bite especially tasty!

Source:

Adapted from: Montana Extension Nutrition Education Program, Montana State University Extension Service

Nutrition Software Used: ESHA Food Processor

Ingredients:

• 5 slices whole wheat bread
• 2 Tablespoons butter or margarine
• ¼ teaspoon cinnamon
• ⅓ cup sugar, white or brown
• ½ cup raisins or dried cranberries
• 3 eggs
• 2 cups nonfat milk
• 1 teaspoon vanilla extract

Directions:

1. Wash hands with soap and water. Preheat oven to 350 °F. Spray a 8x8 baking dish with non-stick cooking spray. Set aside.
2. Spread one side of bread with margarine or butter. Sprinkle with cinnamon. Cut bread into 1-inch cubes.
3. In a medium-sized bowl, combine bread cubes, sugar, and raisins.
4. Break eggs into a medium-sized bowl. Wash hands with soap and water after cracking raw eggs. Add milk and vanilla to eggs. Blend well.
5. Pour liquid over bread mixture; lightly mix. Transfer mixture to prepared baking dish.
6. Bake uncovered for 50 to 60 minutes or until the center of the mixture reaches 160 °F when measured with a food thermometer. At this temperature, a metal knife inserted near the center of the pudding comes out clean.
7. Serve warm or cold. Top with vanilla yogurt if desired. Refrigerate leftovers within 2 hours.
8. Store leftovers in a sealed container in the refrigerator for up to four days.

Category:  Desserts Yield: 6 servings Calories: 270Total Fat: 8Saturated Fat: 3Potassium: 6Total Sugars: 24Iron: 10Vitamin D: 6Calcium: 10Protein: 8Fiber: 2Added Sugars: 12Total Carbohydrates: 34Sodium: 180Cholesterol: 105Photo provided by Cami Wells.