Lunch & Dinner

Baked Squash

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Baked squash on a pan sheet

Did you know? Squash is packed with vitamin A (good for eyes, skin and immune system), vitamin C (good for healing and fighting off illness) and contains lots of fiber for digestive health!

Ingredients

  • 1 squash (butternut, acorn, pumpkin)
  • 1 tsp. butter (optional)
  • 1 tsp. brown sugar Handful of walnuts (optional)
  • Sprinkle of dried cranberries or raisins (optional)

Directions

  1. Poke several holes in the squash.
  2. Microwave on high, 6-8 minutes OR bake on a baking sheet at 350° F. for 20-25 minutes just to soften the squash.
  3. Carefully cut the squash in half - careful, it might be hot! Remove and save the seeds.
  4. Place both halves on a baking sheet with flesh side up.
  5. Spread a small amount of butter (optional) on each half. Sprinkle brown sugar over squash flesh. Add a small handful of chopped walnuts if desired. Sprinkle dried cranberries or raisins on each half, if desired.
  6. Bake 15-20 minutes at 350° F. Poke the squash to see if it's tender. If tender, remove and let slightly cool. Scoop out the flesh and serve.

Don't want to let the squash seeds go to waste? HERE IS A QUICK AND EASY RECIPE TO PUT THEM TO USE! YOU CAN USE PUMPKIN SEEDS, TOO!

Ingredients

  • 1 cup winter squash seeds
  • 1 tbsp. olive oil
  • 1/2 tsp. salt Instructions
  1. Preheat the oven to 275 ° F. Line a baking sheet with aluminum foil.
  2. After removing the seeds from the squash, rinse with water and remove any strings of squash. Pat dry, and place in a small bowl.
  3. Stir the olive oil and salt with the seeds until evenly coated and spread out in an even layer on the prepared baking sheet.
  4. Bake for 15 minutes, or until the seeds start to pop. Remove from oven and cool on the baking sheet before serving. Enjoy
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Spaghetti Squash with Chicken Broccoli

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Spaghetti Squash and a fork on a table

Serves: 6

Serving Size: 11/4 cups

Cost per Serving: $1.22

Ingredients

  • 2 medium spaghetti squash
  • 1 Tbsp. + 2 tsp. olive oil
  • 2 medium chicken breasts
  • 1 small yellow onion, diced
  • 2 cups frozen broccoli florets
  • 3 garlic cloves, minced
  • 1/4 cup low sodium chicken broth
  • 1/2 cup mozzarella cheese, shredded
  • 1/4 cup low-fat plain yogurt
  • 1/2 tsp. salt
  • 1/4 tsp. pepper
  • 1/4 tsp. red pepper flakes (optional)

Directions

  1. Wash hands with warm water and soap.
  2. Preheat the oven to 425℉.
  3. Cut squash in half. Use a spoon to remove seeds. Add 1 tsp. oil and a pinch of salt and pepper to the cut side of squash. Lay squash cut side down on baking sheet and roast for 30 minutes. Remove from oven when squash is fork tender. Allow to cool. Once squash is cool, use a fork to scoop out the flesh and place in a large bowl. Reserve the hollowed-out squash "shells."
    • If you're finding the squash too difficult to cut, you can poke holes in the squash with a fork and then microwave it for about 5 minutes to soften.
  4. While squash is cooking, place 1 Tbsp. oil and chicken on baking sheet, toss chicken in oil and put on lower rack of oven while squash is baking. Bake 25 minutes or until chicken is cooked through. Remove from oven and allow to cool. Dice and set aside.
  5. In a frying pan, heat 1 tsp. oil over medium-high heat. Sauté onion, broccoli, and garlic for 3 minutes. Turn heat to low and add chicken broth, cheese, yogurt, salt, pepper, and red pepper flakes. Stir until cheese is melted. Remove from heat.
  6. Add squash and chicken to frying pan and mix all ingredients together.
  7. Divide mixture and add to hollowed-out squash "shells." Bake 15 minutes or until browned and bubbly.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Basic Tomato Sauce

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tomato sauce and small tomatoes

Makes: 6 servings

Serving size: 1/4 cup

Ingredients

  • 2 Tbsp. vegetable oil
  • 1 onion (medium, chopped)
  • 3 cloves garlic (chopped)
  • 1 pound fresh tomatoes, (seeds removed and chopped) OR 1 can (14 ½ oz), peeled tomatoes (chopped)
  • 3 Tbsp. fresh basil (chopped) OR
  • 1 Tbsp. dried basil
  • 1/2 tsp. black pepper
  • 1/4 tsp. salt
  • 1 tsp. sugar
  • 3 Tbsp. tomato paste

Directions

  1. Heat oil in a large skillet over medium heat. Add the onion and cook until soft.
  2. Stir in garlic and cook 1 minute. Stir in tomatoes, black pepper, sal, and sugar. If using dried basil, add it here as well.
  3. Cook 15 minutes.
  4. Stir in tomato paste and cook another 15 to 20 minutes. Add the fresh basil during the last 3-4 minutes of cooking.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Lemon Garlic Sauteed Cabbage

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Ingredients

  • 2 lbs cabbage
  • 1 1/2 tbsp olive oil
  • 1 tbsp minced garlic
  • pinch crushed red pepper flakes
  • 1/2 tsp sea salt
  • 1/2 lemon (cut in wedges)

Directions

  1. Wash hands with warm water and soap.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Add cabbage, garlic, red pepper flakes, and salt.
  4. Cook, stirring occasionally until cabbage is tender (about 10-15 minutes).
  5. Squeeze the juice from 2 lemon wedges over the cabbage.
  6. Add extra salt, pepper, and lemon juice to taste.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy Vegetable Fried Rice

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Vegetable Fried Rice

A healthier version of take-out!

Makes 4 servings

Ingredients

  • 1 cup uncooked brown rice
  • 1 Tablespoon oil (vegetable, olive, or canola oil work well)
  • 1 bag frozen mixed vegetables (12 ounces), thawed
  • 2 large eggs
  • 3 Tablespoons reduced-sodium soy sauce
  • ½ teaspoon garlic powder (optional)

Directions

  1. Wash hands with warm water and soap.
  2. In a medium saucepan, cook the brown rice according to package directions. Set aside.
  3. In a large skillet, warm the oil over medium heat. Add the mixed vegetables. Cook, stirring often, until warm.
  4. Whisk eggs in a small bowl. Clear a spot in the skillet, and add in eggs. Cook, stirring eggs often, until scrambled.
  5. Add rice, garlic powder (if using), and soy sauce to the skillet, and stir everything together until combined and warm.
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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.

Roasted Carrot Soup

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Ingredients

  • 1 small onion, roughly diced
  • 4 cups carrots, cut into sticks
  • 1 Tablespoon olive oil
  • 14.5-ounce can of white cannellini beans, rinsed and drained
  • 1 quart reduced sodium vegetable or chicken broth
  • 1/2 teaspoon salt (optional)
  • 1/2 teaspoon cumin OR top with Parmesan cheese

Directions

  1. Preheat oven to 375° F. and toss the onion and carrot with the olive oil on a baking sheet.
  2. Bake 25-28 minutes, or until the vegetables are tender. Remove from oven.
  3. Add the roasted vegetables, beans, broth, and spice to a blender. Blend until very smooth.
  4. Add to a medium pot set over medium-low heat on the stove and warm through. Serve warm.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Sauteed Green Beans

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Sauteed Green Beans on a plate

Makes 4 servings.

  • Preparation: 5 min
  • Cooking: 5 min
  • Ready in: 10 min

Ingredients

  • 1 ½ tablespoons olive oil
  • 1 pound fresh green beans, trimmed
  • 3 cloves fresh garlic OR 1 tsp. garlic powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Directions

  1. Wash hands with warm water and soap.
  2. Heat olive oil in a skillet over medium heat. Add the garlic and cook until fragrant. Do not burn.
  3. Add green beans, salt, and pepper and cook until desired tenderness is reached, 5 to 10 minutes
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Split Pea Soup

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split pea soup in a bowl

Makes 8 servings

Ingredients

  • 1 Tbsp olive oil 1 cup onions, chopped
  • 1 cup carrots, chopped
  • 1 cup celery, chopped
  • 1 Tbsp garlic, minced
  • 6 cups low-sodium chicken or vegetable broth
  • 16 oz dried green split peas
  • salt and pepper, to taste

Directions

  1. Heat oil in a 6-8 quart pot; add onions, carrots, celery, and garlic; cook for 5 minutes.
  2. Add broth and split peas. Bring to a boil.
  3. Reduce heat and simmer, covered, until peas become very tender. Season to taste with salt and pepper.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Quick Penne Pasta with Veggies

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Penne pasta with veggies in a bowl

Makes 8 servings.

Ingredients

  • 8 ounces uncooked penne
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 16-ounce package frozen broccoli florets, thawed 1
  • 16-ounce can garbanzo beans, drained and rinsed
  • 1 medium-size red bell pepper, thinly sliced; slices halved
  • ½ teaspoon salt
  • ¼ cup Parmesan cheese
  • Black pepper to taste

Directions

  1. Wash hands with soap and warm water.
  2. Cook the pasta in boiling salted water according to the package directions.
  3. Heat the oil in a large skillet over low heat.
  4. Add the garlic and sauté 5 minutes.
  5. Add the broccoli, beans, pepper, 3 tablespoons water, and salt.
  6. Cover and adjust heat to medium. Steam, stirring occasionally, 5 to 7 minutes, or until the broccoli is hot.
  7. Toss the pasta with the vegetables. Top with the Parmesan cheese and pepper.
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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.