Full of Beans Hot Dish

Recipe from USDA

Ingredients

1-1/4 lbs ground beef
1 large chopped onion
1/4 cup brown sugar
1/2 cup catsup
2 TB vinegar
1/2 tsp black pepper
2 cups cooked kidney beans (16 oz can)
1 can (16 oz) pork and beans
2 cups cooked great northern beans (or 16 oz can) or lima beans or butter beans 

Instructions

1. Cook ground beef and onions; drain fat
2. Add remaining ingredients and mix
3. Place in casserole dish
4. Bake at 350 degrees for 60 minutes 

Servings 8

Cauliflower Mac and Cheese

Recipe from LET’S MOVE, USDA

Ingredients

1 lb. penne (wheat)
1 cup milk (2% or skim)
1 lb. shredded cheddar cheese
1/2 head cauliflower florets
1/4 cup Parmesan cheese
1 TB chopped parsley
salt and pepper to taste

Instructions

Bring water to boil and cook the pasta until al dente (firm, but not hard). In the meantime, cook the cauliflower until soft and transfer in a blender to puree. In a medium sized pan, transfer the pasta and pour the cauliflower puree in. Add the milk, cheese and season to taste. Sprinkle chopped parsley. Serve immediately.

Serves 4 or more.

Breakfast Burrito with Salsa

Ingredients:

4 large eggs

2 TB frozen corn

1 TB milk (1%)

2 TB diced green peppers

1/4 cup of minced onions

1 TB fresh tomatoes – diced

1 tsp mustard

1/4 tsp granulated garlic

1/4 tsp hot pepper sauce (optional)

4 flour tortillas (8 inch)

1/4 cup canned salsa

 

Instructions:

Preheat oven to 350 degrees.

1. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, and hot pepper sauce for 1 minute until eggs are smooth.

2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil.

3. Bake for 20-25 minutes until eggs are set and thoroughly cooked.

4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot.

5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla.

6. Serve each burrito topped with 2 tablespoons of salsa.

 

4 servings

Serve with fruit and 1% or skim milk to meet breakfast requirement.

From USDA, Food and Nutrition Services

Pumpkin Chili

This recipe is from the University of Illinois Extension Program. The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion of vitamin A, beta carotene performs many important functions in overall health.

Ingredients:

1 lb. ground beef

½ cup chopped onion

1 can (16 oz) pumpkin

2 cups water

1 can kidney beans

1 pkg taco seasoning mix

1 ½ tsp chili powder

1 cup reduced-fat shredded cheese (optional)

½ cup low-fat sour cream (optional)

 Instructions:

  1. Cook meat and onion until brown in a 3-quart saucepan. Drain.
  2. Add pumpkin, water, beans, taco seasoning mix, and chili powder.
  3. Bring to boil. Cover and simmer 30 mins.
  4. Garnish with cheese and sour cream.

Servings: 6