Category Archives: Student Blog

Jiffy Oatmeal Crunch

editedfood1

This blog was created by guest blogger, Khara Krueger, a dietetic student at the University of Nebraska-Lincoln. 

If you’re looking for a quick, delicious, and inexpensive treat, this recipe is for you! This dish can be made up in about 20 minutes and it’s easy to eat on the run. These Oatmeal Jiffy Crunch squares will take care of your sweet tooth without the added calories and fat! There are only 80 calories per square and the dietary fiber in them will help you feel fuller longer. The great thing about the Oatmeal Crunch is that you probably already have most of the ingredients in your cabinets! I hope you enjoy!

foodedit2

Ingredients:

  • 1/2 cup margarine or butter
  • 3/4 cups brown sugar (firmly packed)
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking soda
  • 2 cups quick oats (uncooked)
  • 1 cup raisins

Instructions:

1. Preheat oven to 350 degrees and grease a 9×13 in baking pan.

2. In large skillet, melt butter and brown sugar.

foodedit3

3. Remove from heat and stir in remaining ingredients.

foodedit4

4. Spread into pan and bake for 15-20 minutes.

foodedit5

5. Cut into squares

IMG_2182

Cost:

  • Per recipe:  $2.15
  • Per serving:  $0.07

Source:

 

Bachelor Food

round2

This blog was created by guest blogger, Tom Power, a dietetic student at the University of Nebraska-Lincoln.

Welcome, ladies and gentlemen. Today I shall take you on a wild ride into the world of your single, male college student eating habits. I present you with my own hunger slaying, wallet saving recipe that is sure to leave you with your belly full and a smile on your face with what is lovingly referred to as “Bachelor Food”. And now, for the featured presentation….

You will need the following ingredients, whether you buy them from the store or get them from other nefarious means doesn’t concern me. Come prepared, or be left behind.

Your weapons:

  • The biggest skillet/pan thing you can find. Seriously, this makes enough food to feed a neighborhood.
  • Rice cooker. Rice cookers are gifts from the heavens above. I would starve without this genius device.
  • Can opener. Or teeth if you are the kind of savage that doesn’t own a can opener.

Your ingredients:

  • 1 lb ground beef (go lean or go home)
  • 2 cans  black beans (approx 15 oz each) – get no salt added preferably, but who can afford such luxuries
  • 1 can corn (approx 15 oz) – again, no salt added
  • 1 can of diced tomatoes with green chilies (approx 15 oz), the hotter the better. For those who don’t enjoy spicy food, get just plain diced tomatoes, and then weep for your inability to enjoy life to its fullest
  • 1.25 oz (approx amount)  package of taco seasoning
  • 2 cups rice, uncooked.

For the real heroes in this group add:

  • Cayenne pepper to taste

Round 1: Gather the armies.

Before anything starts, you must get that rice cooker going. Too many times I have cooked everything else EXCEPT the rice, and have been left weeping, staring at the final product, but not being able to eat it with the rice.

Brown that hamburger! BROWN IT! Take in the sights, sounds, and smells of that delicious protein being cooked to perfection.

1
4

While this sweet hamburger is sizzling up a storm, lets get them veggies going. Break out that can opener and do what it does best. Don’t open the cans all the way and leave just a little bit of the can intact for the next step.

Next, for you po’ folk like myself who can’t afford veggies with no salt added, we are going to drain off that extra sodium. Seriously, why do we need that much salt! I want to taste my food, not end up with my tongue preserved. *end rant*

Take those cans *EXCEPT THE TOMATOES* and drain them in the sink. Like so:

dran

Now folks, since you have all been so great so far in following along with this already too long of a worded recipe (deal with it), I’m going to let you in on a little secret. Herein lies the magic spell for removing that taste destroying salt content from your canned vegetables. Close your eyes, wave your fist in the air, and sound your battle cry! Then use the sink to rinse off the canned goods, by filling the can up, then dumping out the contents while keeping your finger over the lid. The lid, will keep the good stuff in and keep the bad stuff out. Do this until the water runs clear. This step is especially important for the beans, as rinsing them VERY WELL will reduce gas. This is my secret weapon.

asdfasf

Once all your canned goods have been purified of their sins (EXCEPT THE TOMATOES! LEAVE THAT SAVORY FLUID!) Now, the fun begins!

ROUND 2: The “mixering”

Ok, I made that word up. Deal with it. Regardless, by now the hamburger should have been fully cooked, and the evil grease purged (drained). Turn heat to lowest setting. Now take all your cans and taco seasoning, and dump everything together. Seriously. It’s that simple. Should look something like this.

6

Now we’re cooking with dynamite. Love the color. Now, mix! Should look something like this. If it doesn’t, there is seriously something wrong with you, because it would be incredibly hard to mess this up.

lookatit

Look at that color! No, seriously, LOOK AT IT!

justlookatit

Now, for those who like to live life a little dangerously, add cayenne pepper to taste. You should sweat after your first bite. Feel the burn, it’s delicious.

Once that rice has finally reached proper consistency. Now, best part is in store.

Round 3: FEAST!

Get you some rice in a bowl, a cup to 1 1/2 cups of rice, depending about how big your appetite. And yes, use a bowl. We need this feast contained. Now, add about spatula full of the meat/bean/corn mixture on top. Like so:

round1

Again, for those who live life a little fuller, add about 2 tablespoons of your favorite salsa, and a sprinkling of cheese.

Now, take this, and mix it all into one delicious consistency. Enjoy! And if you are like myself, this is best paired with your favorite cheap, watered down American beer since that is all you can afford.

round3

 

 

 

20-Minute Chicken Creole

cooking

This blog was created by guest blogger, Maggie Spieker, a dietetic student at the University of Nebraska-Lincoln.

Are you looking for something to spice up your weekday meals? Then this easy one pot recipe is for you. Inspired by down home Louisiana Cajun cooking, this chicken creole will not disappoint on flavor. The spiciness level is easily adjusted to fit any taste.

The chicken in this recipe provides lean protein, while the vegetables are loaded with antioxidants. It can easily be made gluten free by putting it on a bed of brown rice instead of whole wheat pasta. You probably have most of the ingredients you will need for this 20-Minute Chicken Creole already in your kitchen.

ingredients

Yield: 8 servings
Cooking time: 20 minutes
Total time:  20 minutes

Ingredients:

  • 1 tablespoon vegetable oil
  • 2 chicken breast (whole, skinless, boneless)
  • 1 can diced tomatoes (14 1/2 oz., with juice)
  • 1 cup chili sauce (low sodium)
  • 1 green pepper (chopped, large)
  • 2 celery stalk (chopped)
  • 1 onion (chopped, small)
  • 2 garlic clove (minced)
  • 1 teaspoon dried basil
  • 1 teaspoon parsley (dried)
  • 1⁄4 teaspoon cayenne pepper
  • 1⁄4 teaspoon salt

Instructions:

  1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken and cook until no longer pink when cut (3-5 minutes).
  2. Reduce heat to medium (300 degrees in electric skillet).
  3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, and salt.
  4. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
  5. Serve over hot, cooked rice or whole wheat pasta.
  6. Refrigerate leftovers within 2 hours.

Photo Gallery

vegetables

These ingredients add color, flavor, and nutrients to this dish

Using whole grain pasta adds fiber

Using whole grain pasta adds fiber

final

Enjoy!!

Recipe Source: Oregon State University Cooperative Extension Service

 

Chocolate Chip Yogurt Cookies

IMG_3060

This blog was created by guest blogger, Brittany Spieker, a dietetic student at the University of Nebraska-Lincoln.

Are you looking for a healthier cookie recipe that has a little more nutritional value than the “cookie cutter” cookies? Then Chocolate Chip Yogurt Cookies are for you!

This recipe contains yogurt to add extra protein, calcium, and moisture. Replacing part of the all-purpose flour with whole wheat flour increases nutrients such as fiber, B vitamins, Vitamin E, healthy fats, and several minerals.

Happy baking!

Chocolate Chip Yogurt Cookies

This one.

Ingredients:

1/2 cup sugar
1/2 cup brown sugar (firmly packed)
1/2 cup margarine
1/2 cup yogurt (non-fat, plain)
1 1/2 teaspoon vanilla
3/4 cup flour (all-purpose)
1 cup flour (whole wheat)
1/2 teaspoon baking soda
1/2 cup chocolate chips (miniature)

Instructions:

1. Heat oven to 375 degrees F.

This one.2. In a large bowl combine sugar, brown sugar, and margarine; beat until light and fluffy.

IMG_30213. Add yogurt and vanilla; blend well. Stir flour and baking soda; mix well. Stir in chocolate chips.

This one.4. Drop dough by rounded teaspoonfuls 2-inches apart onto un-greased cookie sheets. Bake at 375 degrees F for 8 to 10 minutes or until light and golden brown.

IMG_30395. Cool 1 minute from cookie sheets.

IMG_3059Enjoy!

Source: http://recipefinder.nal.usda.gov/recipes/chocolate-chip-yogurt-cookies

Quick Granola Bars

Finished product1

(This blog was created by guest blogger, Beth Menhusen, a dietetic student at the University of Nebraska-Lincoln. Beth also has her own Blog, bethtalksnutrition.weebly.com)

Most of us know that it’s super easy to grab a packaged granola bar on our way out the door, but did you know that you can quickly make your own? This recipe is loaded with nutrients, is cheaper, and has fewer preservatives!

Ingredients: 

  • 1/2 cup grated carrot
  • 1 cup honey
  • 1 cup peanut butter
  • 3.5 cups rolled oats
  • 1/2 cup raisins
  • 1/2 cup coconut

Directions: 

1. Preheat oven to 350 degrees.

2. Peel and grate the carrots. For a little extra money, you could buy a bag of carrot shreds and make this process even faster.

Carrot Collage 2

3. Measure your peanut butter and honey and mix together in a large sauce pan. Cook on low heat until melted.

pb collage

4. Remove the pan from heat and turn off the burner.

5. Add oatmeal, raisins, carrots, and coconut to the saucepan. Stir well, and let it cool until you can safely touch it with your hands.

final collage

6. Put the mix into the baking and press firmly into the bottom.

pressed

7. Bake for 25 minutes and then cut into 24 square bars. If you want long rectangular bars like what you purchase at the store, then use a larger, thinner pan.

Recipe Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network
Website Recipe, http://recipefinder.nal.usda.gov/recipes/granola-bars