Author: Kara Bonsack

Burritos de desayuno fácil

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Burritos de desayuno fácil


Hace 4 burritos

Ingredients

  • 4 huevos grandes
  • 1 cucharadita de agua
  • 1/4 cucharadita de sal
  • 1/4 cucharada de pimienta
  • 2 (10 pulgadas) tortillas de trigo integral
  • 2 cucharaditas de aceite vegetal
  • 1 15 onzas de frijoles negros, enjuagado y escurrido
  • 1/4 de taza de pimiento rojo, cortado en cubos
  • 2 cucharadas de crema agria baja en grasa o yogur griego
  • cilantro para decorar (opcional)

Instrucciones

  1. En un tazón mediano, usa un tenedor para reunir los huevos, el agua, la sal y la pimienta.
  2. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside.
  3. Calienta una sartén antiadherente mediana a fuego medio. Calienta las tortillas, una a la vez, durante 30 segundos cada una. Déjalos a un lado.
  4. En una sartén mediana, caliente el aceite a fuego lento. Añada los huevos y cocine revolviendo con frecuencia, durante 4 a 5 minutos, hasta que se retoque y cocinen. Como, uno a la vez, durante 30 segundos cada uno. Póntelas a un lado.
  5. Cuchara los frijoles en las tortillas calientes y colócalos con los huevos revueltos, el pimiento rojo y la crema agria.
  6. Enrolle cada tortilla en un burrito, decore con cilantro y sirva inmediatamente.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

One Skillet Meal

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pasta soup in a bowl

Makes 4-6 servings

Try different shaped pasta to add variety, like shells, elbows, or fusilli!

Ingredients

  • 1 T. olive oil 1-2 garlic cloves, minced
  • 1 package mustard greens, collard greens, spinach, or broccoli (10 ounces, frozen or 2-3 cups fresh)
  • 1 can stewed or diced tomatoes (28 oz.)
  • 1 cup brown rice or whole-wheat pasta, cooked
  • 1 can white beans (15 oz., rinsed and drained)
  • salt and pepper (to taste)
  • oregano, basil, or red pepper flakes (other spices to taste)

Directions

  1. Heat oil in a non-stick skillet on medium-high heat.  Sauté the garlic.
  2. Add the canned tomatoes and greens.
  3. Cook greens about 10 minutes or until they are as soft as you like them. Stir gently.
  4. Add the rice, canned beans, and seasonings. Cook until heated through.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy Breakfast Burrito

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Easy Breakfast Burritos

Easy Breakfast Burritos


Makes 4 Servings

Ingredients

  • 4 large eggs
  • 1 tsp. water
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 2 (10 inch) whole wheat tortillas
  • 2 tsp. vegetable oil
  • 1 15 oz. can black beans, rinsed and drained
  • 1/4 cup red pepper, diced
  • 2 Tbsp. low-fat sour cream or plain Greek yogurt
  • cilantro for garnish (optional)

Directions

In a medium bowl, use a fork to whisk together the eggs, water, salt, and pepper. Heat a medium nonstick frying pan over medium heat. Warm the tortillas, one at a time, for 30 seconds each. Set them aside. Add the beans to the same pan and cook for 3 to 4 minutes, until heated through. In a medium nonstick frying pan, warm the oil over low heat. Add the eggs and cook, stirring frequently, for 4 to 5 minutes, until they are scrambled and cooked through. Spoon the beans onto the warm tortillas and top with the scrambled eggs, red pepper, and sour cream. Roll each tortilla into a burrito, garnish with cilantro and serve immediately.

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Smoothie de Fresas Y Platanos

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Strawberry Banana Smoothie in a glass with a straw


rinde 1 smoothie

Ingredientes

  • 1 taza fresas congeladas
  • 1/2 plátano congelado
  • 1/2 taza leche (o alternativa de leche no láctea)
  • 1/2 taza hielo

Instrucciones

Añada todos los ingredientes a la licuadora y licúe hasta que quede suave. Si la mezcla parece demasiado espesa, agregue más líquido. Si la mezcla parece demasiado clara, agregue fruta congelada extra. Sirva inmediatamente y ¡disfrute!

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Roasted Radishes

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Ingredients

  • 1 lb. radishes, ends trimmed and halved
  • 1 tbsp cooking oil
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 2 garlic cloves, minced
  • 1/4 tsp dried parsley, chives or dill

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 425℉.
  3. In a bowl, combine the radishes, oil, salt and pepper and toss until radishes are evenly coated. Spread radishes out in a large 9×13 inch baking dish.
  4. Bake for 20-25 minutes, tossing every 10 minutes. Add the garlic and dried herbs and bake for an additional 5 minutes or until radishes are golden brown and cooked through.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Hash de Patata Dulce y Huevos

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Hash de Patata Dulce y Huevos

Hash de Patata Dulce y Huevos


Hace 2 porciones

Ingredientes 

  • 1 batatas grande, pelada, cortada en cubos  
  • 1/2 cebolla amarilla pequeña, cortada en cubos  
  • 1/2 pimiento, semillas extraídas, cortadas en cubos  
  • 1 diente de ajo, pelado y picado  
  • 2 huevos grandes  
  • 1 cucharada más 1 cucharadita de aceitevegetal 

  

Instrucciones    

Caliente 1 cucharada de aceite a fuego medio en una sartén profunda. Agregue las papas y cocine, revolviendo ocasionalmente, aproximadamente 5 minutos. Agregue otra 1 cucharada de aceite, junto con cebolla, pimiento y ajo a la sartén con las batatas. Cocine unos 5 minutos, revolviendo ocasionalmente, hasta que la cebolla esté suave y las batatas estén tiernas. Divide el hash entre 2 platos y devuelve la sartén a la estufa. Calienta 1 cucharadita de aceite en la sartén a fuego medio. Uno a la vez, agregue cada huevo a la sartén. Cocine durante aproximadamente 1-2 minutos, hasta que las claras estén casi sólidas (ya no estén claras). Voltea el huevo y cocina por un minuto más. Cubra el picadillo de batata con un huevo y sirva de inmediato.  

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Autumn Squash Bisque with Ginger

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Ingredients

  • 2 teaspoons oil
  • 2 cups sliced onions
  • 2 lbs. winter squash, cut into 2-inch cubes (4 generous cups)
  • 2 pears, peeled, and diced
  • 2 cloves garlic, peeled and crushed
  • 2 Tbsp. chopped, peeled ginger (or 1 tsp. ground ginger)
  • 1⁄2 tsp. thyme
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup water
  • 1 Tbsp. lemon juice 1⁄2 cup plain nonfat yogurt

Directions

  1. Add onions and cook, stirring constantly until softened, 3 to 4 minutes.
  2. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
  3. Add broth and water; bring to a simmer.
  4. Reduce heat to low, cover, and simmer until squash is tender, 35-45 minutes.
  5. Puree soup, in batches, if necessary, in a blender. (Follow blender directions for pureeing hot liquids.)
  6. Return soup to pot and heat through. Stir in lemon juice.
  7. Garnish each serving with a spoonful of yogurt.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy No-Cook Chicken Salad

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Chicken Salad in a bowl

Makes 4 Servings.

Cook Time: 15 minutes

Ingredients

  • 1 (12.5 oz.) can of chunk chicken, drained
  • 1/4 cup low-fat Greek yogurt
  • 1/4 cup lite mayonnaise
  • 1/4 cup red onion, chopped
  • 2 stalks celery, chopped
  • 1 Tbsp. Dijon mustard
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • pinch of salt and pepper

Directions

  1. Wash hands with soap and warm water.
  2. Add all ingredients to a medium size mixing bowl; stir together until combined.
  3. Serve with fresh vegetables for a healthy snack! Or enjoy on whole-wheat bread or pita bread for lunch.

Try Other Seasonings & Add-ins!

  • basil
  • Cajun spice
  • chili powder
  • curry powder
  • paprika
  • turmeric
  • apple pieces, grapes, dried fruit like raisins or cranberries
  • bacon bits
  • chopped walnuts or almonds
  • diced red peppers
  • shredded carrots
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Batido Para Fortalecer Los Huesos

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1 porción

Ingredientes

  • 1 Taza de Leche
  • ½ Taza de Yogur
  • ¾ Taza de Arádanos
  • 1 Plátano Pequeño
  • 1 Manojo de Espinacas
  • 2 Cucharadas Mantequilla de Maní

Instrucciones

Combina 1 Taza de Leche ½ Taza de Yogur, ¾ Taza de Arádanos, 1 Plátano Pequeño, 1 Manojo de Espinacas y 2 Cucharadas Mantequilla de Maní en la licuadora y licua hasta ebtener una mezcla homogénea.

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UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Salad Dressings

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cup with salad dressing and peppers on a plate

Homemade dressings are healthier! They have less salt, sugar, fat, and added ingredients!

Simple Dressings Made with Simple Ingredients!

  • Olive or vegetable oil
  • Vinegars like white, balsamic, apple cider, red wine, and white wine
  • Fresh lemons
  • Herbs and spices like garlic, oregano, dried mustard, salt, and pepper

Vinaigrette for Pasta Salad

Ingredients

  • 3 Tbsp balsamic vinegar
  • ¼ cup vinegar of choice 2
  • Tbsp sugar
  • ½ tsp salt
  • 1/8 tsp black pepper
  • 1 tsp garlic powder

Directions

  1. Blend ingredients in a jar with a lid and shake, or stir in a bowl
  2. Pour over salad

Balsamic Vinaigrette for Colorful Grain Salad

Ingredients

  • 3 Tbsp balsamic vinegar
  • 2 Tbsp olive oil
  • 1 Tbsp Dijon mustard
  • 2 Tbsp oregano
  • 1 Tbsp garlic Pinch of pepper

Directions

  1. Stir together ingredients in a bowl
  2. Pour over salad and toss

Caesar Dressing for Grilled Chicken Caesar Salad

Ingredients

  • 1 cup plain Greek yogurt, fat free
  • ½ cup Parmesan cheese
  • 3 Tbsp olive oil
  • 1 tsp Dijon mustard
  • 1 Tbsp garlic

Directions

  1. Blend ingredients in a jar with a lid and shake, or stir in a bowl.
  2. Toss with lettuce in a large bowl
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UConn Extension logo

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.