vegetable

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.

Minestrone Soup

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Ingredients

  • 1 1/2 10-ounce packages frozen vegetables, any type (or 1-2 cans of vegetables, 15 ounces each, low sodium rinsed and drained, such as green beans and carrots)
  • 2 cans crushed tomatoes, low-sodium (14.5 ounces each)
  • 2 cans broth, any flavor, low-sodium (14 ounces each)
  • 1 can beans, any type (15.5 ounces), rinsed and drained
  • 1 cup pasta, dry, any type
  • 1 tsp. no-sodium Italian seasoning
  • 1 tsp. or less salt

Directions

  1. In a large pot, combine frozen or canned vegetables, tomatoes, broth, and beans.
  2. Bring the soup to a boil and add the pasta, Italian seasoning, and salt. Then reduce to low heat.
  3. Let simmer for 6-8 minutes or until the pasta and vegetables are tender.
healthy family CT logo
UConn Extension logo

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

Butternut Squash Chili

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Butternut Squash Chili

Makes 8-10 servings.

Ingredients

  • butternut squash (If you're finding the squash too hard to cut, you can poke holes in it with a fork and then microwave for a few minutes to soften.)
  • 1 onion
  • 1 bell pepper (optional)
  • 1 tablespoon oil
  • 1 pound ground turkey or beef
  • 1 can (15.5 oz) black beans
  • 1 can (15.5 oz) kidney beans
  • 1 can diced tomatoes (15.5 oz)
  • 1 can tomato sauce (29 oz)
  • 1 teaspoon cumin
  • 1 teaspoon chili powder

Directions

  1. Wash your hands with water and soap.
  2. Dice the squash, onion and bell pepper.
  3. Heat the oil in a large pot.
  4. Once the oil is hot, brown the ground turkey or beef with the onion, about 10 minutes.
  5. Rinse the beans and add them to the pot.
  6. Add the squash, bell pepper, diced tomatoes, tomato sauce, and spices.
  7. Cook all together until the squash is soft, about 30-40 minutes.
  8. Serve and enjoy! Top with shredded cheese if desired.
healthy family CT logo
UConn Extension logo

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