NDSU Extension - Burleigh County

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         Breakfast

Impossible Brunch Pie

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You really can incorporate vegetables into your breakfast, scrumptiously, in fact!

Ingredients

  • 4 Impossible Brunch Pie imageslices bacon, cooked crisp and crumbled (or use 1/2 c. chopped cooked ham, chicken or turkey)
  • 1 10-oz. pkg. frozen broccoli, spinach or asparagus, thawed and chopped
  • 1 c. low-fat sour cream
  • 1 c. low-fat cottage cheese, small curd
  • 1/2 c. baking mix (such as Bisquick)
  • 1/4 c. butter or margarine, melted
  • 2 eggs
  • 1 tomato, peeled and sliced
    This healthy recipe is high in calcium and vitamin C and comes from NDSU Extension Service.
  • 1/4 c. Parmesan cheese

Directions

  1. Brown bacon and crumble.  Heat oven to 350 degrees.
  2. Grease a 10-inch pie plate (or square pan) and spread chopped broccoli, spinach or asparagus on the bottom. Top with crumbled bacon or chopped meat.
  3. Mix sour cream, cottage cheese, baking mix, butter or margarine and eggs. Pour mixture over bacon or chopped meat. Top with tomatoes and Parmesan cheese.
  4. Bake for 35 minutes at 350 degrees until knife inserted in center comes out clean and the internal temperature reaches 160 degrees.  Cool 5 minutes before serving.

Makes 6 servings.fn694 Breakfast

Per serving: 280 calories, 8 grams (g) fat and 14 g carbohydrate

For more breakfast ideas check out our publication: FN694-Now Serving: Breakfast!



Lunch

 

Chickpea and Spinach Curry

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Ingredients

Chickpea and Spinach Curry

  • 2 Tbsp. margarine or butter
  • 2 medium onions, peeled and finely chopped
  • 2 cloves garlic, minced
  • 2 tomatoes, chopped
  • 3 Tbsp. flour
  • 3 Tbsp. curry powder
  • 2 c. vegetable stock
  • 2 c. chickpeas
  • 2 c. spinach, loosely chopped
  • 1/2 c. seedless raisins, soaked in warm water

Directions

This healthy recipe comes from NDSU Extension Service.

Heat margarine in a large skillet. Add onions and saute until golden brown. Add garlic and tomato. Cook over low heat until tomatoes are soft. In a small bowl, combine flour and curry powder; stir into onion mixture. Cook to blend into thick paste. Using medium heat, gradually add stock, chickpeas and spinach stirring often. Add raisins and cook to desired thickness. Serve over rice or white fish.

Makes eight servings.fn1757 Meal in bowl

Per serving: 150 calories, 2 grams (g) fat, 6 g protein, 27 g carbohydrate and 240 milligrams (mg) sodium

For more lunch ideas check out our publication: FN1757-Steps to Making Your Own Meal in a Bowl


 

 

Snacks

Cucumber Yogurt Dip

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Cucumber Yogurt Dip

Ingredients

1 c. low-fat plain yogurt

4 ounces low-fat cream cheese, softened

1/2 c. diced, seeded cucumber

1 clove garlic, minced

1 Tbsp. chopped fresh dill

1 tsp. lemon juice

1/2 tsp. black pepper

1 tsp. lemon zest

 

This healthy recipe comes from Midwest Dairy Council.

Directions

Soften the cream cheese by heating a few seconds in a microwave. Blend with yogurt. Add remaining ingredients and blend. Refrigerate. Serve with your choice of fresh vegetables.FN1439 Healthy Snacks

Makes six servings. Each serving has 70 calories, 3.5 grams (g) fat, 4 g protein, 5 g carbohydrate, 0 g fiber and 95 milligrams sodium.



For more snack ideas check out our publication: FN-1439-Choose Healthful Snacks



Dinner

Slow Cooker Lentil Goulash

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IngredientsFN1787 Making Freezer Meals pg 6

  • 1 onion, chopped
  • 1 green pepper, diced
  • 1 zucchini, sliced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 c. lentils, dry (cooked according to package directions)
  • 2 (6-oz.) cans tomato paste, unsalted
  • 1 Tbsp. paprika
  • 1/2 tsp. black pepper
  • Salt (optional)
  • 1 to 1 1/2 c. vegetable or chicken broth (added at cooking time)

 

Directions

  1. To freeze: Cook lentils according to package directions. Prepare vegetables as directed. Add ingredients to a labeled freezer bag.
  2. To cook: Remove from freezer and place in refrigerator overnight to thaw. Pour contents into a slow cooker along with 1 to 1 1/2 cups chicken or vegetable broth. Season with salt to taste. Cook on low six to eight hours.
  3. To serve: Serve over cooked pasta.

Makes four (1-cup) servings. Each servings has 220 calories, 2 g fat, 12 g protein, 44 g carbohydrate, 11 g fiber and 310 mg sodium.FN1787 Making Freezer meals


For more dinner ideas check out our publication: FN-1787 Making Freezer Meals with Lentils





 

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