vegetable

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.

Parmesan Roasted Carrots

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Parmesan roasted carrots

Makes 2-4 servings.

Ingredients

  • 8-10 peeled carrots
  • 2 Tbsp. melted butter
  • 2 tsp. minced garlic
  • 4 Tbsp. Parmesan cheese
  • 1 tsp. chopped parsley cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 400 ° F.
  3. Mix melted butter and garlic together.
  4. Spray a baking sheet with cooking spray; place carrots in a single layer on baking sheet.
  5. Drizzle carrots with butter/garlic mixture.
  6. Roast in oven for 15 minutes.
  7. Occasionally shake pan to rotate carrots.
  8. Top with cheese and roast for another 10 minutes or until carrots reach desired texture.
  9. Top with parsley and serve.

Sweet Potato Hash and Eggs

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Sweet Potato Hash and Eggs

sweet potato hash and eggs with toast


Makes 2 Servings

Ingredients

  • Wash hands with warm water and soap.
  • 1 large sweet potato, peeled, diced
  • 1/2 small yellow onion, diced
  • 1/2 bell pepper, seeds removed, diced
  • 1 clove garlic, peeled and minced
  • 2 large eggs
  • 1 Tbsp. + 1 tsp. vegetable oil

Directions

  1. Wash your hands with soap and warm water.
  2. Heat 1 Tbsp. oil over medium heat in a deep skillet.
  3. Add potatoes and cook, stirring occasionally, about 5 minutes.
  4. Add onion, bell pepper, and garlic to the skillet with the sweet potatoes.
  5. Cook about 5 minutes, stirring occasionally, until the onion is soft and the sweet potatoes are tender.
  6. Divide the hash between 2 plates and return the skillet to the stove.
  7. Heat 1 tsp. oil in the skillet over medium heat.
  8. One at a time, add each egg to the skillet. Cook about 1-2 minutes, until the whites are nearly solid (no longer clear). Flip the egg and cook for one more minute.
  9. Top sweet potato hash with an egg, and serve right away.

Roasted Acorn Squash

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Ingredients

  • 1 medium acorn squash
  • Olive oil
  • Salt and pepper OR cinnamon

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 375 degrees F.
  3. Cut the squash in half from stem to tip.
  4. Break the squash in half.
  5. Scoop out the seeds.
  6. Rub the squash halves with oil.
  7. Sprinkle with salt & pepper or cinnamon.
  8. Roast in oven for 45-60 minutes. S
  9. erve and enjoy!

Easy Skillet Chili

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Skillet Chili

Serves: 10 servings

Ingredients

  • 1 pound lean ground meat - beef, chicken, or turkey
  • 1 onion, chopped (about 1 cup)
  • 2 teaspoons chili powder
  • 1 can (14.5 ounces) tomatoes, chopped with juice
  • 2 cans (15 ounces each) beans, drained and rinsed (try black, pinto, kidney, or others)
  • 1 can (10.5 ounces) condensed tomato soup

Directions

  1. Wash hands with soap and warm water.
  2. In a large skillet over medium-high heat, brown meat and onion. Cook on medium low heat for 5 minutes. Stir often. Drain grease from pan.
  3. Add chili powder and stir. Cook for 3-5 minutes.
  4. Add tomatoes, drained beans, and tomato soup.
  5. Add 1 soup can of water; stir and simmer for at least 30 minutes.
  6. Refrigerate leftovers within 2 hours.

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.

Healthier Pumpkin Pie

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A slice of pumpkin pie on a plate

Serves: 9

Preparation: 30 minutes

Cook Time: 1 hour

Use 100% pureed pumpkin, not pumpkin pie mix which has added sugar! Substitute 1 cup fresh pureed pumpkin for 1 cup canned pumpkin puree.

Ingredients

  • 1 (15 oz.) can pumpkin puree*
  • 3 eggs
  • 1/2 cup sugar
  • 1/4 cup low-fat milk (can substitute skim or unsweetened dairy-free milk)
  • 1 tsp. vanilla extract 1
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/2 tsp. ground ginger
  • 1/2 tsp. allspice
  • 1/4 tsp. salt
  • 1 9-inch bottom pie crust

Directions

  1. Wash hands with soap and warm water.
  2. Make pie crust as directed.
  3. Preheat oven to 350° F.
  4. Make the filling: In a large mixing bowl, add the pumpkin puree, eggs, sugar, milk, vanilla, cinnamon, nutmeg, ground ginger, allspice, and salt. Mix until completely smooth.
  5. Pour mixture into pie crust.
  6. Bake for 50 to 60 minutes or until filling is no longer jiggly. Check every 20 minutes to make sure pie crust doesn't burn!
  7. Allow pie to cool completely before slicing.
  8. Store leftover pie in refrigerator.

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.

Beef and Broccoli Stir Fry

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Ingredients

For the marinade

  • 1/3 cup low-sodium soy sauce
  • Juice of 1/2 lime
  • 1 tablespoon brown sugar
  • 1 tablespoon cornstarch

For the beef and broccoli

  1. 2 tablespoons vegetable oil
  2. 1 pound beef sirloin, cut into 2-inch strips
  3. 1 10-ounce bag of frozen broccoli
  4. ½ medium onion, chopped
  5. 3 cloves of garlic, minced
  6. Black pepper and seasonings to taste
  7. 2 tablespoons low-sodium soy sauce

Directions

  1. Wash hands with soap and warm water.
  2. In a medium bowl, whisk 1/3 cup soy sauce, lime juice, brown sugar, and cornstarch until combined.
  3. Add steak, season with salt and pepper, and toss until steak is coated. Cover and marinate for 20 minutes in the fridge.
  4. Heat 2 tablespoons of oil in a pan over medium-high heat.
  5. Discard the marinade.
  6. Add the beef to the pan and cook until brown.
  7. Add onion, garlic, pepper and any other seasonings you like and cook for 5 minutes.
  8. Add low-sodium soy sauce and cook until a sauce forms.
  9. Add the bag of frozen broccoli and cook until heated.
  10. Serve over rice or enjoy on its own!

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.