quick, tasty, healthy, 5 ingredient recipes

quick, tasty, healthy, 5 ingredient recipes
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Title : quick, tasty, healthy, 5 ingredient recipes

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Quick, Tasty,
Healthy,
5-Ingredient
Recipes

Presented by
Alice Henneman, MS, RDN
Extension Educator

University of Nebraska–Lincoln
Extension inn Lancaster County
444 Cherrycreek Road, Suite A, Lincoln, NE 68528

[email protected]

®

Table of Contents

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RECIPE . . . . . . . . . . . . . . . . . . . . . . . . . PAGE
Spicy Pumpkin Shake. . . . . . . . . . . . . . . . . . . 1
Sumptuous Smoothies . . . . . . . . . . . . . . . . . . 2
Banana Kale Smoothie. . . . . . . . . . . . . . . . . . 3
Frozen Fruit Smoothie . . . . . . . . . . . . . . . . . . 4
Have It Your Way Parfait . . . . . . . . . . . . . . . . 5
Microwave Scrambled Eggs . . . . . . . . . . . . . . 6
Microwave Mexican Omelet . . . . . . . . . . . . . . 7
Tomato Florentine Strata . . . . . . . . . . . . . . . . 8
5-Ingredient Waldorf Salad. . . . . . . . . . . . . . . 9
Simple Coleslaw . . . . . . . . . . . . . . . . . . . . . . 10
Quick Chili . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Corn Potato Chowder . . . . . . . . . . . . . . . . . . 12
Turkey Salsa Soup . . . . . . . . . . . . . . . . . . . . 13
BBQ Chicken Pizza . . . . . . . . . . . . . . . . . . . 14
Cheese Sandwiches. . . . . . . . . . . . . . . . . . . 15

RECIPE . . . . . . . . . . . . . . . . . . . . . . . . . PAGE
Orange & Sweet Potato Pork Chops . . . . . . 16
Tuna Melt Sandwich . . . . . . . . . . . . . . . . . . . 17
1-Dish Rosemary Chicken & White Beans . . 18
Crushed Red Potatoes . . . . . . . . . . . . . . . . . 19
Microwave Baked Potato . . . . . . . . . . . . . . . 20
Garlic Cucumber Dip . . . . . . . . . . . . . . . . . . 21
Confetti Bean Salsa . . . . . . . . . . . . . . . . . . . 22
Trail Mix . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Pumpkin Ice Cream Pie . . . . . . . . . . . . . . . . 24
Reducing the Size of Recipes . . . . . . . . . . . 25
Basic Foods for Fridge, Freezer & Cupboard .26
Fresh Herbs: A Picture of Healthy Eating . . . 27
Freezing Sweet or Bell and Hot Peppers . . . 30
Freezing Onions . . . . . . . . . . . . . . . . . . . . . . 31
Safe Minimum Internal Temperature Chart. . 32

Introduction

Hi! This is what my kitchen looks like when I’m testing recipes and
taking pictures to show you what they REALLY look like.

All the recipes in this booklet are ones that both my husband and I
truly enjoyed and would serve again. Only about half the recipes
I tested made the cut of 24 recipes!

I’m really excited about the theme for the recipes in this booklet,
“Quick, Tasty, Healthy Five-Ingredient Recipes.” They go together
fast and you usually have most of the ingredients already on hand.

I hope they help you eat “healthy in a hurry” and “hungry for
healthy food.”

Here are some of the guidelines I followed in selecting the recipes:

Lower in sodium or tell you how to lower the sodium
Economical

• Taste, taste, taste!


• Commonly used and available ingredients


Water, salt and pepper aren’t counted as ingredients. A few recipes have more than 5 ingredients. The extra ingredients,
however, are easy to work with … not lots of extra peeling, dicing, chopping, etc.
Lower in sugar, fat and calories

• No fancy cooking equipment needed

Many of the recipes are versatile and can be prepared more than one way, plus include preparation tips.

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln
cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension’s educational programs abide with the nondiscrimination policies
of the University of Nebraska–Lincoln and the United States Department of Agriculture.

Secrets of Success When Cooking
With 5 Ingredients

1. Use the best-tasting ingredients whenever possible. It’s hard to hide a poor quality ingredient when there are only

five of them. For example, freshly ground black pepper tastes much better than pre-ground.

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2. Try to include at least one high intense flavor ingredient. Examples include:

• Mustard (consider Dijon)
• “Sharp” cheeses (you can use less because the flavor is more potent)
• Lemon juice or lemon zest
• Onions, garlic, celery
• Olives
• Capers
• Vinegar
• Nuts
• Pickle relish
• The many sauces and salad dressings listed under number 3

3. Use some pre-prepared foods that can take the place of several ingredients.

Compare the labels on the various brands and varieties as the sodium level can
vary significantly. Examples include:

• Salsa
• Sauces: spaghetti, pizza, marinara, enchilada
• Commercial salad dressings (flavorful, lower-fat varieties)
• Low-fat granola
• Pie dough, graham cracker crust, pizza dough

4. Consider seasoning blends. Examples include:

• Italian seasoning
• Salt-free blends – sample in the smallest container-size the first time.

5. Keep on hand ingredients that can be used several ways. Some of my favorites

• Vanilla and plain Greek Yogurt
• Diced tomatoes (no-added-salt)
• Canned beans (no-added salt)

are:

blend.

6. Refrigerate some mixed foods, like dips, at least an hour, to allow flavors to

7. Roast meats and vegetables until “caramelized” or browned. This brings out the flavor.

8. Thickening a soup without making a white sauce:




Remove some of the soup solids and liquid and puree in a blender. Cooking
Light magazine (March 2003) warns when blending hot liquids to use
caution because steam can increase the pressure inside the blender and
blow the lid off. They advise filling the blender no more than half full and
blending in batches, if necessary. And, while blending, hold a potholder or
towel over the lid.
Sprinkle on some instant mashed potato flakes at the end and stir. Add
more until you get the consistency you want.



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