Nutrition & Recipes

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Veggie "Chilly" Recipe - by Leanne Mixa Bettin - October 19, 2016

My sister gave me her “Veggie Chilly” recipe about 12 years ago, and it’s the first thing I make when the season changes to Fall. My meat loving friends always go back for more because it’s thick and hearty like a meat chili.  My dog enjoys it because she gets to eat carrots and bell peppers during the prep.
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I like to include a heartier veggie, like sweet potatoes or winter squash as part of the base, and then include different options depending on what I have on hand. I’ve used parsnips, a few end-of-season tomatoes, thrown in a handful of kale at the end, etc. The versatility is my favorite thing about this recipe and I hope that you can make it your own.

​Enjoy! 
Makes approximately 8 portions.

Base Chili
2 tablespoons olive oil
½ medium onion, chopped.
1-2 “knuckles” of garlic, minced.
1/2  butternut squash. Peeled and seeded, chopped into bite size pieces. Or you could use sweet potato 1 large or -2 small, peeled and chopped.
1 large can of diced tomatoes. I like to get the kind with Italian seasoning or green chilies, but you can use whatever you have on hand.
1 tablespoon tomato paste.
2 Tablespoons chili powder
1 teaspoon cumin
1 teaspoon oregano
 
​Spices to taste: turmeric, cinnamon, cayenne pepper, red pepper flakes, basil. Full disclosure: I’m not very precise with the spices. Use whatever spices make sense for you depending on your taste.
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Veggies
1-2 carrots, peeled and chopped.
1-2 jalapenos or other milder pepper like anaheim, seeded and chopped.
1-2 bell peppers, seeded and chopped.
2-3 cans (14 oz)  beans, rinsed (black, garbanzo, kidney, pinto, whatever you have on hand or prefer)
1 can (14 oz) corn
1 can (14 oz)  peas

Garnishes
Plain greek yogurt, hot sauce, cheese, tortilla chips or cornbread. Maybe more hot sauce.
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​Instructions
Saute garlic and onion in olive oil or butter over medium heat in a large pot until the onion is translucent. Add the butternut squash and diced tomatoes, mix together. Add combination of spices and let simmer covered, stirring occasionally, until you can pierce the butternut squash with a fork. 

Add carrots and jalapenos, let simmer for about five more minutes uncovered. Add the remainder of ingredients and about a ¼ cup of water. If it’s looking dry over the course of simmering, add more water, about ¼ cup at a time. It should be thick, not too watery. I always taste the chili to see if it’s missing anything – more tomato paste, more spices, etc. Let the chili simmer uncovered for about an hour, stirring occasionally. The longer it simmers, the better. Garnish with cheese, yogurt and chips or cornbread. Enjoy!

Crockpot Recipe: Chicken Tacos! - by Leanne Mixa Bettin - December 15, 2016

​Some foods are seasonal: watermelon in the summer, chili in the fall and winter. But tacos, they’re good all year round in my book. I love crockpot chicken tacos because they are super easy and delicious. Below is one of my favorite recipes and it takes no time to put together. Good for a snow day! Enjoy!

If you’d like to share a recipe in an upcoming wellness newsletter, email Leanne at lmixa@mesd.k12.or.us

Crockpot Chicken Tacos
For the chicken:
1 cup chicken stock or water
5 cloves garlic, smashed
1 tablespoon ground cumin
2 tablespoon chili powder
1 tablespoon smoked paprika
2 teaspoons kosher salt
2 bay leaves
4 large boneless, skinless chicken breasts (about 2 pounds)
 
For serving:
12 to 16 corn tortillas, warmed
Guacamole (if you don’t find good avocados this time of year, Trader Joes has a great avocado mash in the deli section that works great)
Salsa
Limes
Fresh cilantro leaves
Place the stock or water, garlic, cumin, chili powder, paprika, salt, and bay leaves in the bowl of a 4-quart or larger slow cooker and stir to combine. Add the chicken breasts.
Cover the slow cooker with the lid. Cook until the chicken is tender and registers an internal temperature of 165°F, on low for 4 to 5 hours or on high for 2 to 3 hours.
 
While the chicken is still warm, transfer it to a cutting board or large plate and use 2 forks to shred the meat. Divide the meat between the tortillas. Top with guacamole, pico de gallo, and fresh cilantro. Serve immediately.
 
Recipe adapted from The Kitchn   www.thekitchn.com. 

Zuppa Toscana - by Laura Holguin - February 15, 2017

The “Crockpotluck” at Ainsworth in January featured 6 crockpots filled with savory goodness, including soups, stews, and pastas. And one that was filled with homemade caramel popcorn!  One of the soups that was a big hit was this Zuppa Toscana, made by Laura Holguin in Human Resources.  This soup is inspired by a popular menu item at the Olive Garden.

1 lb hot or mild italian sausage
3 cloves garlic, minced
1 yellow onion, chopped
4 red potatoes, diced 
4 cups chicken broth (may need more)
1 bunch of kale, chopped
3/4 c half & half or heavy cream
salt & pepper to taste
grated parmesan for topping
red chili flakes for topping, if you like it hot!

If cooking in a crock pot:
• In a large skillet over medium-high heat, crumble and brown sausage for 5 minutes. Add garlic and onion and cook together until onions are opaque. Drain grease.
• Add cooked sausage, potatoes, salt, pepper and chicken broth. If necessary, add extra chicken broth to ensure potatoes are covered.
• Stir ingredients, cover and cook on low or 5-6 hours, or high for 3-4 hours.  
• Add kale and half & half, stir and cook on high for another 30 minutes.
• Serve immediately with parmesan and chili flakes.
• Enjoy!

If cooking on a stove top:
• In a large soup pot over medium-high heat, crumble and brown sausage for 5 minutes. Add garlic and onion and cook together until onions are opaque. Drain grease.
• Add chicken broth, potatoes, salt and pepper to soup pot. If necessary, add extra chicken broth to ensure potatoes are covered. Turn to high heat until boiling, then reduce heat to medium-low and simmer until potatoes are almost cooked through.
• Add kale and half & half, stir and cook on medium-low for another 30 minutes.
• Serve immediately with Parmesan and chili flakes.
• Enjoy!

Seasonal Recipe: Rhubarb-Lentil Soup! - Submitted by Elana Emlen

Strawberry-Rhubarb pie, topped with vanilla ice cream is a terrific seasonal treat.  Here’s a surprising way you can use rhubarb in your entrée:  Rhubarb-Lentil Soup.  It’s tangy, hardy, and makes great leftovers you can bring for lunch. Plus, you get the “Wow! What a surprise!” factor, when you tell people it has rhubarb in it. This soup is a favorite at our house. The recipe is from Cooking Light Magazine.
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Ingredients

• 1 1/2 cups boiling water
• 3/4 cup dried petite green lentils
• Cooking spray
• 2 cups finely chopped carrot
• 1 3/4 cups finely chopped celery
• 1 1/2 cups finely chopped red onion
• 1/4 cup chopped fresh parsley
• 2 cups chopped rhubarb (about 12 ounces)
• 4 cups fat-free, less-sodium chicken broth
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon chopped fresh dill
• 6 tablespoons crème fraîche
• Dill sprigs (optional)

​How to Make It

1. Pour 1 1/2 cups boiling water over lentils in a small bowl; let stand 10 minutes.
2. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add carrot, celery, onion, and parsley to pan; sauté for 4 minutes. Add rhubarb, and sauté for 3 minutes. Drain lentils, and add lentils to pan. Stir in chicken broth and salt; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
3. Remove from heat; let cool 5 minutes. Place 3 cups lentil mixture in a blender or food processor – or use an immersion blender if you have one. Remove center-piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return pureed mixture to pan; stir in pepper.
4. Combine chopped dill and crème fraîche in a small bowl. Serve crème fraîche mixture on top of soup; garnish with dill sprigs, if desired.

Fettuccine Alfredo with Asparagus - Submitted by Jennifer Basham

The PSU Farmers Market is booming with fresh veggies and fruits. What a perfect time to add some more veggies to your dinner repertoire. This light take on an old favorite might be just the thing. Asparagus, less-fat cream cheese, and milk make for a delicious pasta dish for a weeknight meal.

RECIPE FROM: Cooking Light
Hands-on time 23 mins
Total time 23 mins
Yield Serves 4 (serving size: about 2 cups)
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Ingredients

• 8 ounces uncooked fettuccine
• 1 teaspoon olive oil
• 1 pound fresh asparagus spears, trimmed and cut into 2-inch pieces
• 3/4 teaspoon kosher salt, divided
• 1/2 teaspoon black pepper, divided
• 1 teaspoon grated lemon rind
• 2 teaspoons fresh lemon juice
• 1 tablespoon butter
• 1 tablespoon vodka or water
• 4 garlic cloves, minced
• 2 ounces 1/3-less-fat cream cheese
• 1/4 cup fat-free milk
• 1.5 ounces vegetarian Parmesan cheese, grated (about 6 tablespoons
• 1 tablespoon chopped fresh chives

​How to Make it

Cook pasta according to package directions. Drain in a colander over a bowl. Reserve 1/4 cup pasta water.
Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add asparagus, 1/4 teaspoon salt, and 1/4 teaspoon pepper; sauté 6 minutes or until crisp-tender. Remove from heat. Add rind and juice; toss. Keep warm.
Melt butter in a medium saucepan over medium heat. Add vodka and garlic; cook 1 minute. Add cream cheese, stirring until smooth. Stir in milk, Parmesan cheese, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Stir in reserved pasta water, pasta, and asparagus; toss to coat noodles. Sprinkle with chives. 

Recipes also available in Employee Wellness Newsletters