Tag Archives: veggies

CHI Health

Sweet Potato Chili


Farmers Market to Table

This recipe makes 10 servings. Each serving contains 3 g fat, 151 calories, 1 g saturated fat, 0 g trans fat, 9 g protein, 23 g carbohydrates, 7 g fiber, and 99 mg sodium.  Ingredients 1/2 pound lean ground beef 1/2 cup diced onion 1 cup sliced carrots 1 cup sliced celery 1 can (15.5 oz.) reduced sodium dark red kidney beans, drained and rinsed 3 cups (1/2 inch) diced, peeled sweet potato 2 cans (14.5 oz. each) no salt added diced tomatoes, undrained 3 cups water 1 Tbsp. chili powder 1 tsp. ground cumin 1 tsp. dried oregano leaves Pepper to taste Directions In a small skillet, over medium heat, brown the ground beef, stirring to break up pieces, … Continue reading

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CHI Health

Southwestern Spaghetti Squash and Turkey Meatballs


Farmers Market to Table

This yummy recipe makes 4 servings. Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein. Ingredients 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe 1/2 lb. ground breast-meat turkey 1 tbsp. minced onion 1 tbsp. dried parsley 1 tbsp. dried basil 2 tbsp. breadcrumbs 1 large egg, lightly beaten 1 tbsp. olive oil 2 14.5-oz. cans petite cut diced tomatoes with jalapenos 2 oz. Monterey jack cheese 1/4 cup fresh cilantro Directions Mix turkey with minced onion, … Continue reading

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CHI Health

Summer Squash Saute


Farmers Market to Table

This recipe makes 4 servings. Each serving contains about 149 calories, 10 g fat (3 g saturated fat) 7 mg cholesterol, 176 mg sodium, 11 g carbohydrate, 3 g dietary fiber, 6 g sugars, and 6 g protein. Putting it over a cup of whole wheat spaghetti adds 174 calories, 1 g fat, O g cholesterol, 4 mg sodium, 37 g carbohydrate, 6 g dietary fiber, 1 g sugars, and 7 g protein.  This recipe takes about 10 minutes to cook, once you’ve cut all your vegetables. It’s a good dish to top pasta or serve with grilled chicken, lean beef, or salmon. Ingredients 1 lb. summer squash, green and yellow 2 tbsp. olive oil 1 large onion, chopped (about … Continue reading

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CHI Health

Mediterranean Vegetable Strata


Farmers Market to Table

This recipe makes 8 servings. Each serving contains about 178 calories, 11 g protein, 10 g fat, 90 mg cholesterol, 9 g carbohydrates, 1 g fiber, and 326 mg sodium. Instructions 1 small zucchini 1 small Vidalia onion 1 red or green bell pepper 1/2 cup sliced mushrooms 1 large whole-wheat roll 6 large eggs 1/4 cup reduced-fat sour cream 4 ounces reduced-fat cream cheese, softened 4 ounces garlic and herb feta cheese Directions Preheat oven to 425°F. Lightly oil or spray a cookie pan with olive oil. Slice vegetables and roast for about 20 minutes, turning once. Onions and peppers will take longer than mushrooms, which can be added when you turn the vegetables. While vegetables are roasting, cut … Continue reading

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CHI Health

Herb Roasted Potatoes


Farmers Market to Table

This recipe serves 2. Each serving contains about 141 calories, 2 g protein, 7 g fat, 0 mg cholesterol, 18 g carbohydrates, 2 g fiber, and 8 mg sodium. Ingredients 4 to 6 very small new potatoes, red or purple 1 tablespoon olive oil 1 tablespoon fresh rosemary, minced (or 1 teaspoon dried) Directions Preheat oven to 450°F. Wash and cut potatoes in half or quarters, depending on size. Put oil on a 15-1/2-by-10-1/2-by-2-inch baking pan. Heat 3 minutes on the lowest oven rack. Add potatoes and bake for 10 minutes. Carefully turn with a spatula and sprinkle with rosemary. Bake 10 minutes more or until potatoes are tender. Serve immediately.  

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