Recipes

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Spanish Veggie Scramble

Ingredients:

2 cucharaditas de aceite de oliva
2 huevos
1/3 taza de verduras frescas o congeladas, picadas (espinaca, col rizada, acelgas, chiles, pimientos, chícharos, cebolla, calabaza de verano)Sal y pimienta al gusto

Instructions:

Saltear los vegetales en la cocina con una porción de mantequilla o con una cucharadita de aceite de oliva. Póngalos en un recipiente mediano.
Agregue 1 cucharadita de mantequilla o aceite de oliva a la sartén, añada los 2 huevos y revuélvalos sobre fuego medio.
Cuando los huevos estén cocinados parcialmente, añada las verduras. Cocine los huevos hasta que estén listos. Añada una pizca de sal, pimienta, y las guarniciones deseadas
Huevos Revueltos con Verduras
Ingredientes:
Instrucciónes:

Spanish Frittata

Ingredients:

2 russet potatoes (peeled and cut into
1 inch cubes)
6 eggs
2 teaspoons vegetable oil
1 medium yellow onion (peeled and chopped)
1/2 teaspoon Kosher salt
1/4 teaspoon black pepper

Instructions:

Preheat oven to 400 degrees.
Cover potatoes in cold water.
Boil until easily pierced with a knife.
Drain potatoes well and set aside.
Whisk together eggs, salt, and pepper.
In an oven-safe skillet, heat oil over medium-high heat.
Add onion and cook about 5 minutes, until soft.
Add the cubed potatoes.
Pour egg mixture over potatoes and onions.
Shake gently to prevent sticking, and use a spatula to spread mixture out evenly.
Lower to medium heat and cook about 7 minutes.
Transfer skillet to the oven and cook until the frittata is completely set, about 5 minutes.
Gently loosen frittata from pan, and flip onto a plate.
Cut into wedges and serve warm.

Southwestern Stuffed Potatoes

Ingredients:

2 medium potatoes
1/2 cup shredded cheese
1 cup black beans (drained and rinse)
1 cup canned corn (drained)
1 cup salsa

Instructions:

Scrub potatoes well.
Poke each potato with a fork 3-4 times.
Microwave on high for 5 minutes.
Turn potatoes over, and microwave for another 3-5 minutes, or until easily pierced with a fork.
Set aside.
In a microwave safe bowl, combine beans, salsa, and corn.
Microwave for 2-3 minutes, stirring occasionally, until heated through.
Cut potatoes in half lengthwise and flatten with a fork.
Divide bean mixture between the 4 halves.
Sprinkle with cheese and serve warm.

Southwestern Lentils

Ingredients:

1/2 cup lentils, dry1-1/2 cups water
1 tsp olive oil
1 onion, diced
1 clove garlic, minced
1 tsp cuminred chili peppers to taste
1/2 tsp chili powder
1 cup tomato, diced
Salt, to taste
2 Tbsp cilanto, chopped

Instructions:

In a small pot, combine the lentils and 1-1/4 cups water.
Bring to a boil, reduce heat to low and cook uncovered until tender, about 30 minutes.
Heat olive oil in a medium skillet.
Add diced onions and garlic.
Cook for 3-5 minutes or until tender.
Stir in cumin, red chili pepper, and chili powder.
Reduce heat to low and cook for 2 minutes.
Add onion/garlic mixture to cooked lentils.
Add 1/4 cup water, tomatoes and salt. (OR use canned diced tomatoes without draining).
Bring to a boil over high heat.
Reduce heat to low and simmer uncovered for 20 minutes.
Stir in cilantro.
Enjoy!
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

Beans

Beans are great sources of: Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.Folate, or folic acid, helps our tissues grow and our cells work. Especially important for pregnant women.Proteins are building blocks for our bones, muscles, cartilage, skin, and blood. They provide a variety of nutrients that are essential for health and maintenance of your body.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.Magnesium helps with muscle function and energy production.

Instructions:

How to Store: Keep beans in an airtight container in a cool, dry, dark place.
Beans can last up to 1 year.
Store cooked beans in a covered container in the refrigerator for up to 5 days.
You can also freeze cooked beans in an airtight container for up to 6 months.
How to Cook: If cooking dry beans, soaking them for 6-8 hours (overnight) before cooking will reduce cooking time.
Drain well
put beans in a large pot with 2 inches of water to cover them
bring to a boil and skim off any foam that forms.
Once the water is boiling, reduce heat to a simmer.
Cook for 1-2 hours; when the beans are easily mashed with a fork, they're done.
Don't add salt as this toughens the beans.
You can add bay leaves, cumin, or other spices to flavor the beans.

Avocado

Avocados are great sources of: Vitamin E protects cells in our body from damage and keeps our immune system healthy.Vitamin K helps our bodies heal quickly.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy.Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.

Instructions:

Choose avocados that are firm but give slightly when pressed with a finger.
These are ripe and ready to eat.
If you buy a hard avocado, leave it on your counter for a couple days to allow it to ripen.
Store unripe avocados at room temperature on the counter for 2-4 days.
Refrigerate when ripe for up to 5 days.
Cut avocado in half lengthwise around the pit.
Quickly hit the pit with a sharp knife and twist to free the pit.
Discard.
Cube or slice each half, then scoop out with a spoon or knife.
Eat as is or add to salad, sandwiches, or spread on toast.

Acorn Squash

Instructions:

Wash squash, cut it in half, and scoop out seeds with a spoon.
Bake skin side down in a 400 degree oven for 45-60 minutes.
Squash is ready when a knife easily pierces through.
Scoop out flesh and mash with butter and salt - or fill the center and eat like a baked potato.

Rambutan

Instructions:

What is a rambutan? Rambutans are a tropical fruit with a sweet flavor similar to a grape.
To eat a rambutan, use a sharp knife to cut a shallow sliver into the rind or chop off the tip of the fruit where the stem connects.
Gently tear the skin open to expose the fruit and squeeze it out of the shell.
Avoid the large, bitter seed in the middle; some people simply bite the flesh off the pit, however, you can use a knife to cut around the diameter of the fruit and then peel the fruit off the pit (this is helpful when using rambutan in recipes).
Rambutans are rich in carbohydrates, lipids, phosphorus, vitamin C, niacin, iron, calcium, copper, protein, and fiber.