By Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator in Lancaster County
These recipes highlight colorful ways to add more fruits and vegetables throughout the day. Bell Pepper Nachos provide a crunchy alternative to chips, while Berry Good Overnight Oatmeal makes it simple to start the day with fruit and fiber.
BELL PEPPER NACHOS
(Yield: 9 servings)
• 1 pound lean ground beef
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon black pepper
• 1/4 teaspoon salt
• 3/4 cup salsa
• 3 bell peppers, scrubbed with clean vegetable brush under running water
• 1 cup Cheddar cheese, shredded, low fat
1. Wash hands with soap and water.
2. Preheat oven to 375°F. Spray a baking sheet with non-stick cooking spray. Set aside.
3. In a large skillet, brown ground beef until internal temperature reaches 160°F when measured with a food thermometer. Drain fat.
4. In a small bowl, combine spices and salsa. Add to cooked meat.
5. Remove seeds, core and membrane from bell peppers. Slice each one into 6 vertical pieces. Set sliced bell peppers on prepared baking sheet.
6. Evenly distribute meat mixture into the bell pepper slices. Top with cheese.
7. Bake for 10 minutes or until cheese is melted and peppers are hot.
8. Store leftovers in a sealed container in the refrigerator for up to four days.
Nutrition Information: Serving Size (1/9 of recipe): Calories: 160; Total Fat: 8g; Saturated Fat: 3.5g; Cholesterol: 45mg; Sodium: 370mg; Total Carbohydrates: 4g; Fiber: 2g, includes 0g Added Sugars; Protein: 17g; Calcium: 6%; Iron: 10%; Potassium: 6%.
Nutrition Software Used: ESHA Food Processor
___________________________________
BERRY GOOD OVERNIGHT OATMEAL
(Yield: 1 serving)
• 1/2 cup oatmeal (old-fashioned or quick-cooking)
• 1/2 cup low fat milk
• 1/2 cup low fat yogurt (any flavor)
• 1/2 cup fresh or frozen berries (or any fresh, frozen or canned fruit)
1. Wash hands with soap and water.
2. Add each of these ingredients, beginning with oatmeal, to a cup or bowl.
3. Refrigerate overnight and enjoy for breakfast!
Nutrition Information: Calories: 340; Total Fat: 4.5g; Saturated Fat: 1.5g; Cholesterol: 10mg; Sodium: 135mg; Total Carbohydrates: 61g; Fiber: 2g, includes 8g Added Sugars; Protein: 16g; Vitamin D: 10%; Calcium: 30%; Iron: 10%; Potassium: 15%.
Nutrition Software Used: ESHA Food Processor