ROCK HILL, SC (CN2 TODAY) February is Heart Month and Registered Nutritionist with the SC DHEC Snap Education Program. Jillian Clinton offers us some simple and healthy options for dinner, lunch, and a snack!
Recipes below:
Turkey & Beans Sloppy Joes
Serving size: 1/3 cup meat mixture Preparation time: 10 minutes
Servings: 8 Total time: 20 minutes
Ingredients:
• ½ cup of ketchup, preferably without high fructose corn syrup
• 2 tablespoons of maple syrup
• 1 tablespoon of apple cider vinegar
• 2 teaspoons of yellow mustard
• 1/3 cup + 1 teaspoon of water, divided
• 1 teaspoon of chili powder
• ¼ teaspoon of garlic powder
• ¼ teaspoon of allspice
• ¼ teaspoon of celery seeds
• ¼ teaspoon of ground black pepper
• Cooking spray
• 1 pound ground turkey, 93% lean
• ½ cup of finely diced yellow onion
• 1 (15 ounce) can low sodium kidney beans, drained and rinsed
• 1 teaspoon corn starch
• 1/3 cup + 1 teaspoon of water, divided
Directions:
1. For the sauce, whisk together the ketchup, maple syrup, vinegar, mustard, 1/3 cup water and all the spices in a small mixing bowl.
2. Spray a medium saucepan with cooking spray and heat over medium heat.
3. Add onion cubes and fry for 2-3 minutes.
4. Add the ground turkey and brown over medium heat for about 8 minutes.
5. Add beans and sauce until mixture is well mixed.
6. Bring the mixture to a boil.
7. Use the empty bowl that the sauce was in to whisk the cornstarch with a teaspoon of water. Pour it into the meat mixture and stir until combined.
8. Cover the saucepan and simmer over low heat for another 5 minutes or until the sauce has thickened and the mixture has been heated to the desired temperature.
SNAP-Ed tips:
• vegetarian? Replace the ground turkey with two extra cans of drained and rinsed beans like pinto beans and cannellini beans!
• Serve a sloppy joe meat mix on whole grain buns.
Recipe Inspired by Pulses.Org and Danae Halliday at Recipe Runner
Spinach, strawberry and pecan salad
Serving size: 1 cup Preparation time: 15 minutes
Servings: 12 Total time: 15 minutes
Ingredients:
• 10 ounces of fresh spinach (about 12 cups)
• 2½ cups of sliced strawberries (16-ounce container)
• 1 cup of crumbled gorgonzola cheese
• ½ cup chopped pecans
• ⅓ cup of balsamic vinegar
• 1 tablespoon of honey
• ¼ cup of olive oil
• Ground black pepper to taste
Directions:
1. Mix the spinach, strawberries, Gorgonzola cheese and pecans in a large mixing bowl.
2. In a small mixing bowl, stir the balsamic vinegar and honey together. Slowly add the olive oil to the mixture, stirring constantly.
3. Drizzle the dressing over the salad just before serving. Add the desired black pepper for extra seasoning.
SNAP-Ed tips:
• You can replace the Gorgonzola cheese with feta, blue cheese or goat cheese.
• Honey is not recommended for children under 1 year of age.
Grilled fish tacos with peach salsa
Serving size: 2 tacos Preparation time: 20 minutes
Servings: 4 Total time: 30 minutes
Ingredients:
Salsa
• 1 (15.25 oz) can drain, drain, rinse, peach halves
• and chopped (makes about 1 cup)
• 1 small jalapeno, pitted and chopped
• 1 green pepper, diced
• 1 red onion, chopped
• 1 ½ teaspoon of lime juice
• 1 ½ teaspoon lemon juice
• 1 ½ teaspoon of ground black pepper
• 1 avocado, diced (optional)
• Fish
• Cooking spray
• 4 tilapia fillets (about 1 pound), halved
• 1 tablespoon of chili powder
• ¼ teaspoon of low-sodium adobo spice
• 1 pack of low-sodium Sazon spice
• 8 (6 inch) corn tortillas
Directions:
1. In a medium mixing bowl, mix the chopped peaches, jalapeno, bell pepper, red onion, and lime together
Juice, lemon juice and black pepper. Add avocado if desired. Mix all ingredients, cover and
keep in refrigerator until use.
2. Pat the fish dry with paper towels and place on a plate.
3. In a small mixing bowl, combine the chilli powder, low-sodium Adobo and sachets of Sazon.
4. Cover the fish with the seasoning mixture.
5. Coat the grill pan or pan with cooking spray. Heat over medium to high heat.
6. Add the fish and cook for about 4 minutes on each side until the internal temperature is 145 ° C
Degree F.
7. To serve, fill each tortilla with ½ fish fillet and approx. ⅓ cup salsa.
SNAP-Ed tips:
• Look for adobo and sazon spices in the international aisle of your grocery store.
Banana Oat Cookies
Serving size: 1 biscuit Preparation time: 10 minutes
Servings: 14 Total time: 25 minutes
Ingredients:
• 2 ripe bananas
• 1 cup quick cook or old fashioned oats
• ½ teaspoon vanilla extract
• 1 teaspoon of ground cinnamon
• ⅓ cup of semi-sweet chocolate chips
• Cooking spray
Directions:
1. Preheat the oven to 350 degrees.
2. In a medium-sized mixing bowl, puree the bananas with a fork until smooth.
3. Add the oats, vanilla, cinnamon and chocolate chips. Mix well.
4. Brush a baking sheet with cooking spray.
5. Scoop the batter out with a large spoon and place it on a baking sheet to make 14 cookies.
6. Bake the batter for 10-15 minutes, until the edges of the cookies are firm and lightly browned. Take cookies out of the oven. Let cool before serving.
SNAP-Ed tips:
• Replace chocolate chips with raisins, nuts, dried cranberries or butterscotch chips. The addition of nuts gives the cookie a nice crunch.
• Best kept in the refrigerator. These make a great snack on the go!
Recipe adapted from Food Hero https://foodhero.org/recipes/healthy-recipes
