Save time when you stock your kitchen with items that make everyday meals at home quick & easy. This helps to avoid the 5 o'clock dinner scramble and saves you calories by helping to make meals at home an easier alternative than a restaurant. Today Hy-Vee registered dietitian, Linda Ashley, will show viewers two simple & delicious meals they can make with a well-stocked pantry. Your Hy-Vee dietitian won't be without these must-have staples!
Eggs are a quick, economical source of main-dish protein. Frittata, omelets and quiche are versatile dishes that can be altered to include veggies you already have on hand. Simply add whole-grain toast and fresh fruit and you have a complete meal.
Just as nutritious as fresh and more convenient frozen veggies are the perfect addition to soups and stews, in egg dishes, or as a simple side dish any night of the week. Discover what's new in the frozen vegetable aisle, such as Hy-Vee chopped kale
Onions, garlic & olive oil
Onions are shelf-stable and are a good source of fiber, vitamins and health-protective antioxidants.
They can add great flavor to a variety of meals. Onions can be diced and frozen; just take out what you need for a quick, weeknight meal.
Dried Beans & Whole Grains
Legumes, such as black beans and lentils, and whole grains such as quinoa and brown rice, are packed with fill-you-up fiber, complex carbohydrates & vitamins to form the basis of a satisfying meal. Find a variety of canned beans, without salt added, ready to add to your favorite recipes on the shelves of your neighborhood Hy-Vee store. You can cook whole grains and freeze in smaller quantities; simply thaw and add to your favorite recipe when you're ready.
All you need:
9 large Hy-Vee eggs
2 tbsp. milk
1/3 cup shredded mozzarella or Swiss cheese
Sun-dried tomatoes, about 2 tbsp. chopped
Salt and freshly ground pepper, to taste
1 medium onion, chopped (about 1 cup)
1 tbsp. olive oil
1 large clove garlic, minced
1 (16 oz.) bag frozen chopped spinach leaves, defrosted and the water drained off
All you do:
1. Pre-heat oven to 400 degrees F.
2. In a mixing bowl, whisk together eggs, milk and cheese. Add in chopped sun-dried tomatoes and sprinkle with salt and pepper. Set aside.
3. Sauté onions in olive oil in an oven-proof stick-free skillet, until translucent, about 4-5 minutes on medium heat. Add garlic and cook a minute further. Add spinach and mix in with onions and garlic.
4. Spread out spinach mixture evenly on bottom of skillet. Pour egg mixture over spinach mixture. Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.
5. When the mixture is about half set, put the whole pain in the oven. Bake for 13-15 minutes, until frittata is puffy and golden. Remove from oven with oven mitts and let cool for several minutes.
6. Cut into fourths and serve.
Nutrition facts per serving: 280 calories, 16 g fat, 5 g saturated fat, 0 g trans fat, 425 mg cholesterol, 400 mg sodium, 10 g carbohydrate, 2 g fiber, 6 g sugar, 20 g protein. Vitamin A 80%, Vitamin C 10%, Calcium 25%, Iron 20%.
Quinoa and Black Bean Bowl
All you need:
1 tbsp. extra virgin olive oil
1 onion, chopped
3 cloves garlic, peeled and chopped
¾ cup uncooked quinoa
1 ½ cups reduced-sodium vegetable broth
1 tbsp. ground cumin
1 tsp. cayenne pepper
Salt and black pepper, to taste
1 cup frozen corn kernels
3 cups cooked black beans
2 tbsp. dried cilantro
1 cup shredded 2%-milk cheese
All you do:
1. Heat oil in medium saucepan over medium heat. Stir in onion and garlic and sauté until lightly browned. Mix in quinoa and broth. Season with cumin, cayenne, salt and black pepper.
2. Bring to a boil. Cover and reduce heat; simmer 20 minutes.
3. Stir in corn and continue to simmer 5 minutes more.
4. Mix in black beans and continue to simmer until heated through.
5. Top with cilantro and shredded cheddar. Stir to combine.
6. Serve and enjoy!
Nutrition facts per serving: 310 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 15 mg cholesterol, 590 mg sodium, 43 g carbohydrate, 10 g fiber, 7 g sugar, 16 g protein. Vitamin A 8%, Vitamin C 6%, Calcium 25%, Iron 20%.
Source: adapted from www.allrecipes.com
Linda Ashley, RD, LD represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community and is a member of the Academy of Nutrition and Dietetics.