Tag Archives: recipes

Quick and Easy Enchiladas

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Quick and Easy 15-Minute Enchiladas

By Sydney Engberg

Needing a quick main dish? Trying to cook on a budget? This easy enchilada recipe is great for those who are new to cooking and tastes amazing. Plus, I was able to find all the ingredients at a local grocery store for less than $6.00!

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I bought all my ingredients for under $6.

Makes 8 servings (serving size = 1 enchilada)

Ingredients:

  • 3 cups chili without beans (or a 24 oz can)
  • 1 ½ cups refried beans (can use low sodium, non-fat beans)
  • 2 cups low-fat shredded cheese (Cheddar or Monterey jack)
  • 8 large flour tortillas

Directions:

  1. Preheat the oven to 350 degrees.
  2. Spray a cookie sheet or glass baking pan with nonstick cooking spray.
  3. Heat chili and refried beans in a medium saucepan until warm (do not boil).
  4. Scoop about half a cup of the chili mixture into a tortilla, sprinkle with cheese, and roll up.
  5. Repeat for all 8 tortillas laying them side by side on the baking sheet.
  6. Spoon the remaining chili mixture on top of the rolled tortillas and sprinkle with the rest of the cheese.
  7. Bake for 10-12 minutes.

Sydney’s Gluten-Free Modifications

I am not able to consume products that contain gluten (such as flour tortillas) and so I made a few modifications to the original recipe. So for all my gluten-free pals out there; you too can have these delicious enchiladas!

  • Use soft white corn tortillas instead of flour tortillas.
  • In a glass dish lay down a layer of tortillas (they are smaller so they don’t roll well).
  • Spoon in a layer of chili mixture, sprinkle with cheese, and then start another layer of tortillas.
  • Repeat until you have about 2 inches of “enchilada lasagna.”
  • Bake for 12-14 minutes.

Enchilada Storage Instructions

If you are cooking for yourself or just have too many to eat, these taste wonderful as leftovers.

  • Let enchiladas cool entirely, but do not leave out for more than 2 hours after removing them from the oven. (It’s okay to put them in the refrigerator warm.)
  • After they have cooled, wrap entire pan tightly in plastic wrap or tin foil and place in refrigerator. (Don’t wrap them if they are still warm as they may accumulate moisture and become soggy.)
  • Or place individual enchiladas in plastic bags and place in refrigerator for easy leftover meals!

I really loved the way that this recipe turned out! It was simple and had a good base flavor. Because it is very basic, there are a lot of ways that you could spice it up and make it your own. For example, adding some chicken or beef to the chili mixture or throwing some fresh pico de gallo on the top would add even more flavors and textures.

Recipe source: USDA What’s Cooking – USDA Mixing Bowl

Mashed Cauliflower

mashed cauliflower

I’m just finishing my first CSA box of foods  and decided to make mashed cauliflower accompanied by a salad of my remaining salad greens.

The wonderful thing about cooking with fresh, local foods is you don’t need to do much to make them taste good … they’re at their peak of freshness.

Mixing the lettuce with a dab of your favorite salad dressing is all it takes to make a delicious salad. I used a vinaigrette on this salad. If you’d like to make your own dressing, here’s a quick recipe for an olive oil and vinegar salad dressing.

The mashed cauliflower was also super simple. As I was cooking for just my husband and me, I used only half the cauliflower. Just double the following recipe to use the whole head.

yogurt salsa dip

Yogurt Salsa Dip

I cleaned and separated the total cauliflower into florets and stored the remaining half in a plastic bag in the fridge. It should keep well for at least four days; use by adding to salads, eat as is, or serve with a dip.If you have some salsa and yogurt in your fridge, try combining two parts plain yogurt with one part salsa for quick, flavorful dip (for example, mix 1 cup plain yogurt with 1/2 cup salsa). Or, roast the cauliflower; directions follow below the Mashed Cauliflower recipe. 

Mashed Cauliflower

Mashed Cauliflower

  • Servings: 2 generous servings; double the ingredients to use the whole head
  • Difficulty: easy
  • Print

Ingredients

  • 1/2 head cauliflower, washed and cut into florets
  • 1 tablespoon milk
  • 1-1/2 tablespoon butter or margarine
  • 1 small clove garlic, minced OR 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • Salt (if desired), to taste
  • 1/4 cup grated cheese (you can use any cheese)

Directions

  1. In a large sauce pan (use a Dutch oven if cooking the entire cauliflower), bring an inch of water to boil.
  2. Add cauliflower; cover and cook for 5 to 10 minutes or until tender. (Test by sticking a fork into the cauliflower.)
  3. Drain the cauliflower and return to the pan. Add the milk, butter or margarine, garlic, pepper and salt. Mash with a potato masher until combined. OR, place the cauliflower and other ingredients (except the cheese) in a mixing bowl and beat with an electric mixer. (NOTE: I prefer to stop mixing while the mixture still contains some small chunks of cauliflower than until it is perfectly smooth. This is a matter of personal preference, however.)
  4. Stir in the cheese.

Credit: Recipe developed by Alice Henneman, MS, RDN

Roasted Cauliflower

roasted-cauliflower

Roasted Cauliflower

Roasted Cauliflower

Roasting adds flavor to the cauliflower and reduces the volume slightly. You may be surprised by how much you and family members eat when you roast cauliflower. (NOTE: Just halve the following ingredients if only using half a head.

Ingredients

  • 1 cauliflower head
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup shredded Parmesan cheese

Directions

  1. Preheat oven to 450 degrees F.
  2. Remove outer leaves of cauliflower. Cut florets off the stem. Wash and drain.
  3. Combine oil, salt and pepper in a large bowl. Toss the cauliflower florets in the oil mixture.
  4. Spread cauliflower on a large rimmed baking sheet.
  5. Roast in the oven at 450 degrees 15-20 minutes until the cauliflower starts to soften and begins to brown.
  6. Sprinkle with cheese. Continue to roast for 5-10 minutes.

Recipe source: University of Maryland Extension. Food Supplement Nutrition Education Program at USDA’s What’s Cooking.

Foods in my CSA share are courtesy of Pekarek’s Produce. 

Salad in a Jar

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Foods received in my Week 1 CSA box

“Salad in a Jar” seemed perfect for my second recipe this year using local, seasonal foods. My first share of foods for the summer in a CSA (Community Supported Agriculture) box from a local farmer included the cauliflower, radish and lettuce used in this recipe.

Local, seasonal fruits and vegetables are at the peak of freshness when purchased either directly from a farm, at a farmers’ market or in a grocery store. Or harvested from your garden.

In my first post, I gave a recipe for a simple lettuce and radish salad dressed with olive oil and vinegar. So none of these fresh, tasty foods goes to waste, I made two Salads in a Jar to enjoy at work this Thursday and Friday.

These salads are so easy to make! You don’t have to use all the ingredients; however, it is very important to put the salad dressing on the bottom followed with a layer of hard, moisture-resistant vegetables to protect the remaining layers from getting soggy.

My salad includes:

  • Salad dressing (I used a vinaigrette)
  • Chopped cauliflower
  • Sliced radishes
  • Black beans (as a source of protein)
  • Shredded cheese
  • Lettuce

Here are the basic ingredients …

Continue reading

National Agriculture Week is March 15 to 21 – 2015

Ag Week

If you eat, thank a farmer! 

This week, during National Agriculture Week, let’s give thanks to the farmers who provide our food.

To help you enjoy the various agricultural products available in the United States, check Nebraska Extension’s links to the many resources about livestock and crops grown in Nebraska and throughout many of the other states in our nation.

Many of the links include an assortment of recipes for preparing United States agriculture foods. 

Fresh Fruit and Veggie Recipes and Tips

Fruit and Veggie Tips and Recipes

Five co-workers and I are all providing fresh-tasting recipes and tips from July through October in our newsletters and blogs. For those of you on Pinterest, we have created a Fresh Fruits and Recipes Board where you can repin your favorites to your own boards. Here’s a glimpse of some of the things we are pinning (NOTE: You may need to read this article online to see this sample of our Pinterest Board).

Check out my friends’ blogs at:

  • Nutrition Know How
    Practical tips from 4 women  and moms who know nutrition!
  • Discover Foods
    Midwest foods with a southern flair from a food scientist / foodie

Chocolate Chip Yogurt Cookies

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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