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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

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

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

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

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.