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
http://food.unl.edu
ahenneman1@unl.edu
402-441-7180

®
 i

Table of Contents
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:

• Taste, taste, taste!
• Lower in sodium or tell you how to lower the sodium
• Economical
• 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.
 ii

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.

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

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

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.
 Page 1 of 33

Spicy Pumpkin Shake

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

This shake, in combination with a whole grain muffin, could

serve as a light meal. Or, enjoy this spicy delight as a
delicious treat at the end of a busy, active day. It’s loaded
with vitamin A and is a source of calcium … so you’re not
drinking “empty calories.”
Use the following ingredients per one serving:

 1/4 cup canned pumpkin (NOT canned pumpkin pie MIX)

 1/3 cup nonfat milk
 1 cup low-fat frozen vanilla yogurt
 1/4 teaspoon pumpkin pie spice

Directions: Add all ingredients to a blender. Cover and blend

on high until smooth. If desired, garnish with a dash of
pumpkin pie spice.

Alice’s Notes

1. Some additional uses for pumpkin pie spice include:

 Use in pumpkin pie, of course

 Sprinkle on eggnog
 Add to oatmeal instead of cinnamon
 Sprinkle atop a dollop of whipped cream on pumpkin pie
 Substitute for cinnamon in French toast
 Add a dash to coffee
 Use instead of cinnamon when making cinnamon toast
 Sprinkle into mashed sweet potatoes and atop baked winter squash

2. One 15 oz. can of pumpkin has about 1-3/4 cups of canned pumpkin … enough to make seven shakes.
After you open the canned pumpkin, transfer any remaining pumpkin to another container, cover, and store
in the refrigerator. Use within four days or freeze. Here are some ways to use the extra pumpkin:

 Stir a few tablespoons into a bowl of oatmeal. Top with walnuts, raisins and cinnamon or pumpkin
pie spice.
 Mix into vanilla yogurt, a tablespoon at a time, until you get a taste you like. Add a touch of
cinnamon or pumpkin pie spice for extra flavor.
 Several sources suggest stirring a bit into chili. Add a tablespoon at a time, to taste.
 For uses that take more time, search the internet for “ways to use leftover canned pumpkin.” You
may be surprised at what you find!
 Fill an ice-cube tray with 2 tablespoons of canned pumpkin in each cube. Pop out when frozen and
transfer to a freezer bag. Or, for easier removal, I find it works better to use one of those silicon mini
muffin pans—set it on a flat, stable surface while the pumpkin is freezing.
 Page 2 of 33

Sumptuous Smoothies
Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: food.unl.edu ● E-mail: ahenneman1@unl.edu

Cool. Refreshing. Quick! Smoothies are great for a healthy snack, light
meal, or split one for a dessert! Here are some tips for super sippers:

 Use frozen fruit to help thicken beverages without diluting the

flavor. To freeze fruit, such as fresh berries, wash the fruit
thoroughly under running tap water, pat dry with clean paper
towels and freeze in a single layer on a rimmed cookie sheet.
Transfer to a freezer bag when frozen. Pour out as needed. NOTE:
Use smaller pieces of fruit, such as berries or sliced pieces of
larger fruits, or your blender may be unable to process them.

 Whether using fresh or frozen fruit, use fruit at its peak of ripeness to capture the most natural sweetness for
smoothies. Add around one teaspoon of sweetener (sugar or honey) or the equivalent in sweetening power of
a no calorie sweetener if fruit is at less than peak ripeness.

 Consume most smoothies immediately. They may change color if they stand for very long.

 If you have a larger blender jar that is wider at the bottom, you may find it harder to blend single-serving
smoothies. A blender jar forces food up against the blender walls and then redirected back on the blades and
blended until the desired consistency. A blender that is wider at the bottom sends smaller volumes of food
out toward the sides rather than up and then down toward the center and the blades.

 As a variation, make smaller smoothies and serve them as a dessert “drink.” As an extra goodie, pass a plate
of small, luscious chocolates as an accompaniment.

Peach-Raspberry Smoothie (1 serving)

Recipe courtesy of Centers for Disease Control and Prevention
 1 cup unsweetened frozen raspberries
 3/4 cup 100% orange juice (if you use frozen juice, remember to dilute it first )
 1/2 cup fruit-flavored, low-fat yogurt (try peach)

Blend all ingredients well in a blender, and drink!

Variations:
 Frozen strawberries, blueberries, mixed berries, mango, or peaches
 Pineapple juice, orange-tangerine juice, and other 100 percent juice blends
 Different yogurt flavors

Alice's Notes: This recipe is extremely versatile and can serve as a master recipe for many flavors of smoothies.
Quickly vary the type of juice by keeping on hand different types of 6 oz. (equals 3/4 cup) cans of fruit juice.
 Page 3 of 33

Banana Kale Smoothie

Alice Henneman, MS, RD, Extension Educator
UNL Extension in Lancaster County
Web: food.unl.edu ● E-mail: ahenneman1@unl.edu

I didn’t think I would like drinking a kale smoothie — no

matter how healthy it was — until I came up with this
recipe. It tastes refreshing and minty. The banana and
vanilla yogurt add sweetness. The nutrients abound:
calcium, potassium, vitamin A and vitamin C, to name a
few.

Ingredients:

 1/2 cup skim milk

 1 cup nonfat vanilla Greek yogurt
 1 large kale leaf, torn into pieces and without thick
pieces of the
rib (about 1/2 cup)
 1 ripe banana
 Approximately 4 to 6 cubes (smaller ice cubes work better)

Directions:

1. Add milk, then yogurt to blender.

2. Next, toss in the kale.
3. Break banana into chunks and add to mixture.
4. Place the ice cubes on top. NOTE: If you’ve never made a smoothie with ice in your blender, check your
instruction book or look for your manual online on the manufacturer’s website to determine if there are
specific guidelines for adding ice to your blender. Some blenders may not be strong enough to break
down ice cubes.
5. Begin blending, starting out on a lower speed and then increasing speed. Puree until smooth.
6. Enjoy immediately.

Makes 1 very large or 2 medium smoothies.

Alice’s tips:

1. Place liquids in a blender first. It makes it easier to start the blending process.

2. To facilitate the mixing process, start at a lower speed and work your way to a higher speed as the
bigger pieces get broken up.
 Page 4 of 33

Frozen Fruit Smoothie

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

A homemade smoothie makes a great breakfast-in-a-glass

or a snack. By making your own smoothies, you can save
money, plus control the amount of sugar and fat.

Prep time: 15 minutes

Makes: 6 1/2-cup servings OR 3 1-cup servings OR
2 1-1/2 servings

Ingredients

 1 banana, small, ripe

 1 cup frozen fruit (strawberries, blueberries, etc.)
 8 ounces yogurt, low-fat or fat-free, vanilla or fruited
 3/4 cup milk, low-fat (1% or less)

Directions

1. Peel banana and cut into 1-inch chunks. Place the banana chunks into the blender.
2. Put the frozen fruit, yogurt and milk into the blender with the bananas.
3. Cover the blender, and blend on high speed for about 1 minute or until the mixture is smooth.
4. Pour smoothie into cups, and enjoy!

Alice’s Notes

1. This recipe is a tasty way of using up ripe bananas. Store bananas at room temperature. After they are
ripe, you can store them in the refrigerator to extend their life a few more days. Through the outside of a
refrigerated banana will turn brown, the fruit will maintain its color and still taste good.

2. Use smaller pieces of frozen fruit, such as berries or sliced pieces of larger fruits, or your blender may be
unable to process them.

Source: Adapted slightly from a recipe by New York CACFP and found at www.usda.gov/whatscooking
 Page 5 of 33

Have It Your Way Parfait

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

You’re tired, there's no one else to fix dinner for tonight

and all you feel like doing is pouring a bowl of cereal.

But, wait! Take an extra 5 minutes and prepare this

luscious parfait, full of foods from 3 of the 5 food
groups

No need to get out your recipe book. Forget about the

measuring cups and spoons. Just layer yogurt, low-fat
granola and fresh, frozen or canned fruit in whatever
proportions you'd like. Add some nuts and you've
included a 4th food group. A sprig of mint is optional!

And there's no sink full of dishes!

Here are some possible yogurt and fruit combinations

to layer with granola.

 Blueberry Lemon Parfait: Lemon yogurt and blueberries

 Red, White and Blue Parfait: Strawberries or raspberries, blueberries, bananas and vanilla
yogurt
 Tropical Parfait: Kiwi, mango, pineapple and coconut or vanilla yogurt
 Berry Good Parfait: Any combination of berries such as strawberries, blueberries,
raspberries, boysenberries, blackberries, etc. served with vanilla or a berry-flavored yogurt.
 Peachy Parfait: Sliced peaches and vanilla or peach yogurt. If desired, top with raspberry jam
or raspberry syrup.

As an added touch, rather than serving your parfait in a regular glass, try one of these:

 Martini glass
 Wine glass
 1/2 pint canning jar
 Glass beer stein
 Page 6 of 33

Source: This recipe is brought to you by America’s egg farmers. For more recipes and
nutritional information, visit www.incredibleegg.org

Microwave Scrambled Eggs

What You Need

2 EGGS
2 Tbsp. milk
Salt and pepper
Directions

Step 1 BEAT eggs, milk, salt and pepper in microwave-safe bowl or 12-oz. coffee mug
11 until blended.

Step 2 MICROWAVE on HIGH 45 seconds: STIR. MICROWAVE until eggs are almost
11p 2 set, 30 to 45 seconds longer. SERVE immediately.

Enjoy

Top with a sprinkle of shredded cheese or fresh herbs.

For rich creamy scrambled eggs, add small cubes of cream cheese or a dollop of cottage cheese
before cooking.

For added flavor, stir a bit of creamy salad dressing, pesto, salsa or your favorite herb into the egg
mixture.

Insider Information

Don't overcook. Scrambled eggs will continue to cook and firm up after removed from microwave.

Microwave ovens vary. Cook time may need to be adjusted.

 Page 7 of 33

Source: This recipe is brought to you by America’s egg farmers. For more recipes and
nutritional information, visit www.incredibleegg.org

Microwave Mexican Omelet

Mexican-style ingredients spice up this quick and easy microwave

omelet.
Prep Time: 1 minute
Cook Time: 2-1/2 minutes
Servings: 1 to 2 servings

Ingredients

2 EGGS
2 Tbsp. water
1 tsp. butter
Shredded Mexican cheese blend
Chunky salsa
Directions

Step 1 BEAT eggs and water in small bowl until blended.

11
Step 2 MICROWAVE butter in 9-inch glass pie plate on HIGH until melted, about 30
11
p2 seconds. TILT plate to coat bottom evenly. POUR egg mixture into hot pie
plate. COVER TIGHTLY with plastic wrap, leaving a small vent. MICROWAVE on
HIGH 1-3/4 to 2 minutes. Do not stir.

Step 3 When top is thickened and no visible liquid egg remains, SEASON with salt and
11
Step 3 pepper, if desired. PLACE half of the cheese on one half of the omelet. FOLD
omelet in half with turner; sprinkle with remaining cheese. MICROWAVE on HIGH
10 seconds or until cheese melts. SERVE with salsa.

Insider Info

The secret of success. A tight cover is essential to achieve a tender, easily rolled or folded omelet in the
microwave. It makes stirring unnecessary, and it traps steam, which promotes even cooking.

Microwave ovens vary. Cook times may need to be adjusted.

 Page 8 of 33

Source: This recipe is brought to you by America’s egg farmers. For more recipes and
nutritional information, visit www.incredibleegg.org

Individual Tomato Florentine Stratas

Personal servings of tomato Florentine strata that can be made ahead for
a tasty addition to breakfast or brunch.
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 4 servings

Ingredients

2 cups torn fresh spinach (about 4 oz.)

1-1/2 cups whole wheat bread cubes (1-inch) (about 2 slices)
1 medium tomato, chopped
1 tsp. dried Italian seasoning
4 EGGS
1 cup milk
1/4 cup shredded part-skim mozzarella cheese (1 oz.)

Directions

Step 1 HEAT oven to 350 degrees F. PLACE 1/2 cup spinach in each of 4 greased 10-ounce custard cups.
11 TOP with bread, dividing evenly. TOSS tomato with Italian seasoning; spoon evenly over bread.

Step 2 BEAT eggs and milk in medium bowl until blended. SLOWLY POUR scant 1/2 cup egg mixture over
11p 2 tomato in each cup. SPRINKLE with cheese.

Step 3 PLACE cups in baking pan. BAKE in center of 350 degrees F oven until custards are puffed and
11
Step 3 begin to pull away from sides of cups and knife inserted near centers comes out clean, about
30 minutes.

Insider Info

No-mess pouring: To make pouring easier, beat the egg mixture in bowl with a pouring lip or in large glass
measure.

One-dish strata: Layer ingredients, in same order as above, in greased 8-inch square baking dish. Bake as
above.
 Page 9 of 33

5-Ingredient Waldorf Salad

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

What I liked most about this recipe was the idea for the
dressing from the Midwest Dairy Association at
http://www.dairymakessense.com Only 2 low-calorie,
versatile ingredients are needed for the dressing.

Makes: 4 to 6 servings

Ingredients

Dressing

 1/4 cup plus 2 tablespoons non-fat lemon yogurt (half a

6-ounce container)
 1 tablespoon apple cider vinegar

Salad

 2 cups diced, unpeeled green or red apples (Amount need not be exact—2 medium-sized apples should
equal about 2 cups of apples)
 1/4 cup dried cranberries or raisins
 1/3 cup coarsely chopped walnuts

Directions

1. Whisk the yogurt and vinegar together in a large bowl until smooth.
2. Mix in the apples—coating them well with the dressing to keep them from turning dark.
3. Cover and chill at least an hour before serving. Chilling allows the flavors to blend.

Alice’s Notes

 Make this a main dish salad by adding 2 cups of chopped, cooked chicken or turkey.
 Use the remaining yogurt layered with granola and fruit for a small parfait at another time. Or, mix it in a
smoothie. Or … just enjoy it all by itself!
 Page 10 of 33

Simple Coleslaw
Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

This recipe will help you make half your plate fruits and
vegetables. Cabbage can be steamed, baked, or stuffed,
as well as eaten raw.

Makes: 6 servings (approximately 1 cup, each)

Ingredients

 6 cups cabbage (shredded)

 1 carrot (cleaned, peeled, and shredded)
 2 tablespoons light mayonnaise
 1/2 cup cider vinegar (or white vinegar)
 1/4 cup sugar
 1 teaspoon mustard (or dry mustard seed)
 2 teaspoons celery seed (if you like)
 1/4 teaspoon salt (optional)

Directions

1. Place the shredded cabbage and carrots in a large bowl.

2. In a separate bowl add mayonnaise, vinegar, sugar, mustard, and salt. If using celery seed, add that too.
3. Mix the cabbage and carrots well with the dressing.
4. Chill in the refrigerator for at least 1 hour before serving.

Source: Available at www.usda.gov/whatscooking and adapted from food.com

Alice’s Notes: This is a very basic coleslaw recipe that can be made from ingredients you probably already
have in your kitchen, especially the dressing ingredients. Possible alternative purchased salad dressings
include: classic coleslaw dressing, ranch dressing and poppy seed dressing. Other ingredients you could add
include:

 Sliced or diced apples

 Mandarin oranges
 Diced green pepper
 Raisins or dried cranberries
 Green onions
 Sunflower seeds
 Peanuts
 Pineapple
 Page 11 of 33

Quick Chili
Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

This simple chili uses basic ingredients to make a protein-

packed main dish. Serve with bread or pour over rice or
potatoes for a quick, easy meal!

Makes: 4 servings

Ingredients

 1/2 pound ground beef (or ground turkey)

 1 can low-sodium kidney beans with liquid
(about 15 oz.)
 1 cup low-sodium tomato sauce
 1 tablespoon dried minced onion (or 1/4 cup chopped onion)
 1 to 1-1/2 tablespoons chili powder

Directions

1. In a large skillet, cook ground beef until browned.

2. Drain off any fat.
3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder.
4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.

Source: Adapted from a recipe by SNAP-ED Connection Recipe Finder and found at
www.usda.gov/whatscooking

Alice’s Notes

1. For a thinner chili, add water until soup is the desired consistency. I added some water toward the end of
simmering the chili in the picture above.

2. Eat leftover chili within four days or freeze it.

3. Avoid leaving chili at room temperature for more than two hours, total time.

4. As this chili is so easy to make, you might prepare a double batch the next time you make it and freeze the
extra for later meals.
 Page 12 of 33

Corn Potato Chowder

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

My favorite part of this recipe, besides the great taste, is it is

thickened by adding a puree of corn and skim milk. This
keeps the calories lower than chowders made with cream.
Also, it is a simpler and quicker thickening method than
making a white sauce for the soup.
Makes: 4 servings

Ingredients

 2 tablespoons butter or margarine

 2 sticks celery, chopped
 1 pound red boiling potatoes (about 3 potatoes, peeled
and cut into 1/2-inch cubes)
 4 cups frozen corn kernels, thawed
 1 quart canned low-sodium chicken broth
 2 cups skim milk
 1/4 teaspoon freshly ground black pepper
 salt to taste

Directions

1. Using a large saucepan, melt the butter or margarine over moderately low heat. Add the celery and cook—
stirring occasionally—until celery begins to soften, about 10 minutes.
2. Stir in the potatoes, 2 cups of the corn and the broth. Bring to a boil. Reduce the heat; simmer— stirring
occasionally—for about 15 minutes.
3. Using a blender, puree the remaining 2 cups of corn with the milk.
4. Stir the puree and the black pepper into the chowder. Simmer until the soup thickens slightly, 5 to 15
minutes.
5. Taste and add salt as desired.

Source: This recipe was inspired by a recipe created by Vicki Jedlicka, UNL Lancaster County Extension.

Alice’s Notes

 IMPORTANT: Never let soup set at room temperature more than two hours. To speed cooling, transfer
soup to shallow containers, making sure soup is no more than TWO inches deep. Refrigerate promptly.
You can place loosely covered foods in the refrigerator while still warm; cover when food is completely
cooled. When serving soup a second time, reheat it until it's steaming hot throughout, 165 degrees F.
 Page 13 of 33

Turkey Salsa Soup

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

Give new life to turkey leftovers with Turkey Salsa Soup.

Chunky salsa makes a perfect, already seasoned base for this
soup. Compare salsa brands and varieties at the store and
choose one that is lower in sodium.

Makes: 4 servings (about 2-cups each)

Ingredients

 16 oz. (2 cups) mild, chunky salsa

 2 cups frozen whole kernel corn
 2 (15 oz.) cans black soybeans, rinsed, drained
 2 cups chopped, cooked turkey
 1 quart (4 cups) low sodium chicken broth
 Salt and freshly ground pepper, to taste
 Grated cheddar cheese (optional)

Directions

1. Combine all ingredients in a large saucepan or Dutch oven.

2. Bring to a boil, then reduce heat and simmer for 5 minutes.
3. Season to taste with salt and freshly ground black pepper.
4. If desired, top with grated cheddar cheese.

Source: Recipe created by Alice Henneman

Alice’s Notes: Never let soup set at room temperature more than two hours. To speed cooling, transfer soup
to shallow containers, making sure soup is no more than TWO inches deep. Refrigerate promptly. You can
place loosely covered foods in the refrigerator while still warm; cover when food is completely cooled. When
serving soup a second time, reheat it until it's steaming hot throughout, at least 165 degrees F.
 Page 14 of 33

BBQ Chicken Pizza

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

I plan to make this simple, nutritious pizza many more times.

Add a salad, fruit or vegetable and you’ve got a great meal!

Makes: 6 servings

Ingredients

 6 English muffins
 3/4 cup barbecue sauce
 1-1/2 cups chicken (cooked, cut-up)
 3/4 cup cheddar cheese (shredded, smoked or regular)
 1 bell pepper (chopped)

Directions

1. Wash hands and any cooking surface.

2. Heat oven to 450 degrees F.
3. Slice English muffins in half and place on ungreased, large cookie sheet.
4. Cut-up bell pepper.
5. Spread barbecue sauce on English muffins to within ¼ inch of edges. Top with chicken, cheese and bell
pepper.
6. Bake 7 to 12 minutes or until cheese is melted.

Substitutions

English muffins = Pizza bread

Chicken = Pinto beans, chopped tomatoes and chopped onions

Source: Adapted from a recipe by Texas Cooperative Extension, The Texas A&M University System,
Expanded Nutrition Program and found at www.usda.gov/whatscooking

Alice’s Notes

 If you don’t feel like cooking chicken for this recipe … use canned chicken. I even found some chicken
canned without salt at my local grocery store.
 Leftover roasted and cut-up turkey also would work well for these pizzas.
 I reduced the size of the recipe and made a sandwich just for me, using my toaster oven. You don’t have to
be exact about the measurements—basically, you are using per muffin half: about 1 tablespoon of sauce,
1 tablespoon of cheese, and 2 tablespoons of chicken, plus a sprinkling of chopped green pepper.
 Page 15 of 33

Sandwiches Made with

“Odds & Ends” of Cheese
Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

Here's a quick and tasty way to use up those

odds and ends of cheeses languishing in your
refrigerator:

1. Shred any blocks of cheese with a grater

or in a food processor.

2. Mix in your choice of ingredients, cut or

chopped into small pieces, such as:
 olives
 pickles
 pimientos
 chives
 walnuts
 red or green peppers

3. Add enough lowfat mayonnaise to bind ingredients together. Spread on your favorite toasted bread.
ENJOY!
 Page 16 of 33

Orange & Sweet Potato Pork Chops

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

This recipe is a great source of protein and the sweet

potatoes add important vitamin A. Thanks to the orange
and cinnamon flavoring, you may be able to skip the salt
entirely.

Once you’ve assembled this main dish, you’re free to do

something else while it is baking. Read the paper, take a
walk, put in a load of wash or just relax! I had company the
night I prepared this and it was easy to toss in an extra
pork chop and add another sweet potato.

Makes: 2 servings

Ingredients

 2 pork chops
 1 sweet potato (peeled)
 1/2 orange (sliced)
 1 dash cinnamon
 1 dash salt (optional)
 1 dash black pepper (optional)

Directions

1. Preheat oven to 350 degrees.

2. In a medium skillet, brown pork chops in a small amount of oil.
3. Cut sweet potato into 1/2-inch slices.
4. Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings.
5. Cover and bake for 1 hour until meat is tender. Pork is safely cooked when it has been heated to
145 degrees F, followed by a 3 minute rest.

Nutrition Facts: Calories, 270; Calories from Fat, 100; Total Fat, 11g; Saturated Fat, 4g; Trans Fat, 0g;
Cholesterol, 65 mg; Sodium, 85mg; Total Carbohydrate, 17g; Dietary Fiber, 3g; Sugars, 6g; Protein, 25g.

Source: Adapted slightly from Simply Seniors Cookbook, Utah Family Nutrition Program, Utah State University
Extension, available at Food Stamp Nutrition Connection Recipe Finder

Alice’s Notes: In assembling this dish, I put the sweet potatoes on the bottom, followed by a sprinkling of
cinnamon. Next came the pork which lent flavor to the sweet potatoes as it baked. Then, I added a dash of
pepper on top of the pork.
 Page 17 of 33

Tuna Melt Sandwich

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

This recipe was so easy and so tasty. Plus, it had foods from
4 of the 5 food groups!

Makes: 4 servings

Ingredients

 2 6-ounce cans tuna, canned in water and drained

 1 bunch green onions, chopped or 1/3 cup chopped onion
 3 tablespoons light mayonnaise
 1/8 teaspoon black pepper
 1/8 teaspoon garlic powder
 4 slices whole wheat bread*
 4 slices tomato slices (1 medium tomato)
 4 slices (3 ounces) American cheese

*You can use any whole grain bread or split rolls.

Instructions

1. Preheat oven to 350 degrees F

2. In medium-size bowl, combine tuna, onion, mayonnaise, pepper, and garlic powder. Mix well.
3. Place bread on baking sheet.
4. Spoon about one-fourth of the tuna mixture on each piece of bread, spreading nearly to the edges. Add a
tomato slice.
5. Bake 5 minutes.
6. Add a cheese slice on top of each sandwich and return to oven for another 5 minutes, or until cheese is
melted and bread is toasted. Serve. Menu Idea: Tuna melt sandwich, vegetable soup, milk

Source: Iowa State University Extension and Outreach and found at

http://www.extension.iastate.edu/foodsavings/recipes/tuna-melt-sandwich

Alice’s Notes

1. As you can see from the photo, I had smaller Roma tomatoes and combined 3 slices to cover the
sandwich. Also, I just had a block of Swiss cheese and cut off 2 thin strips to top the sandwich. So … don’t
let a lack the “exact” ingredients keep you from trying this sandwich. Also, I used “no salt added” tuna.
2. For a change of pace, try making the sandwich with canned salmon or chicken or chopped, cooked turkey.
 Page 18 of 33

1-Dish Rosemary Chicken & White Beans

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

Kalamata olives add an extra oomph of flavor and only 10

calories per olive!
Makes: 4 servings

Ingredients

 2 teaspoons olive oil

 1-1/2 teaspoons dried rosemary
 1/4 teaspoon salt
 1/4 teaspoon black pepper
 8 skinless/boneless chicken thighs (about 1 lb.)
 1 (14.5-ounce) can stewed tomatoes, undrained
 1 (15-ounce) can navy beans, rinsed and drained
 1/4 cup pitted Kalamata olives, chopped

Directions

1. Heat olive oil in a large skillet over medium-high heat.

2. Combine rosemary, salt and pepper; sprinkle over one side of chicken.
3. Place chicken in pan with seasoned side down, cook 3 minutes.
4. Reduce heat to medium and turn chicken. Add tomatoes and beans, cover and simmer 10 minutes or
until chicken is done.
5. Stir in olives.

Source: Courtesy of the Idaho Bean Commission, 821 W. State Street, Boise, ID 83702. For more information
about cooking with beans, visit: http://bean.idaho.gov

Alice’s Notes

 To lower the sodium, use no-salt-added tomatoes and beans; omit the 1/4 teaspoon of salt.
 Sprinkle the seasonings on the side of the chicken thighs that will be the "presentation" side when this
dish is served. NOTE: The seasoned side will first be placed downward in the pan, then turned and
become the presentation side after it is browned.
 Olives combine well with white beans. If you have purchased Kalamata olives with pits, here are two of
the most common suggestions for removing the pits.
o If you already have a cherry pitter, try this on your olives. This is the easiest method for pitting olives.
Cherry/olive pitters are available in the kitchen gadgets section of many stores. Or, search for a
source on the Internet by putting the words "cherry/olive pitter" into your favorite search engine.
o A second method is to use a rolling pin to lightly roll over olives to loosen the pits. Then pick out the
pits. The resulting pitted olive may not look as good as when you use a cherry/olive pitter.
 You can use an instant-read thermometer to test if the chicken is done. The recommended temperature
for chicken thighs is 165 degrees F.
 Page 19 of 33

Crushed Red Potatoes

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

The first thing that attracted me to this recipe was the name
and the fact I didn’t have to peel the potatoes! Plus, while the
potatoes were boiling, I could gather the other ingredients
and clean up my preparation dishes and utensils. Potatoes
have gotten a bad rep as being “fattening” – however as you
can see from the nutritional information, potatoes can make
a delicious side dish that is reasonable in calories, low in
cholesterol and high in potassium.

Recipe courtesy of United States Potato Board at

http://www.potatogoodness.com

Yield: 8 Prep Time: 15 Minutes Ready Time: 30 Minutes Cook Time: 15 Minutes

The combination of reduced-fat sour cream and olive oil might seem unusual but it yields a delicious taste and
texture in these crushed potatoes.

Ingredients

 2 pounds red potatoes, scrubbed and halved or quartered if large

 1/2 cup reduced-fat sour cream
 1/4 cup finely chopped shallots (or 2 tablespoons chopped sweet onion)
 1/4 cup chopped fresh parsley
 3 tablespoons low-fat milk
 1 tablespoon extra-virgin olive oil
 Salt & freshly ground pepper to taste

Preparation

1. Cook potatoes in a large saucepan of boiling salted water until tender, 10 to 15 minutes.
2. Meanwhile, combine sour cream, shallots, parsley, milk, oil, salt and pepper in a small bowl. Stir until
smooth and set aside.
3. Drain the potatoes and crush—but do not completely mash—potatoes with a potato masher or the back of
a large spoon. Stir in the sour-cream mixture. Adjust seasonings with salt and pepper.

Nutrition Facts: Calories: 122 Fat: 4g Cholesterol: 6mg Sodium: 54mg Vitamin C: 19.8% Fiber: 2g
Protein: 3g Potassium: 562mg

Alice’s Notes: If you want slightly creamier potatoes, slowly stir in extra milk at the end until desired
consistency.
 Page 20 of 33

Microwave Baked Potato

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

There are just 110 calories in a medium-size

potato. It’s not the potato, but what you add to it
that can be a major source of calories. The
potato in this photo is topped with plain, nonfat
Greek yogurt and chopped chives, a light and
healthy choice. Plus, a potato is fat-, sodium-
and cholesterol-free. And … did you know … a
medium potato with skin has more potassium
than a banana.

Makes: 1 serving

Ingredients

 1 potato

Directions

1. Scrub potato. Prick several times with a fork or knife.

2. Place on microwave safe plate.
3. Cook on high according to table below. Turn over halfway through cooking.

Number of Time
Potatoes
1 7 – 8 minutes or until soft
2 10 – 12 minutes or until soft
4 14 – 18 minutes or until soft

4. Let potatoes rest for 1 to 3 minutes.

Source: Montana State University Extension, Nutrition Education Programs, “Buy Better, Eat Better” and
available at www.usda.gov/whatscooking

Alice’s Notes: Potatoes make a great base for a variety of toppings. And, they’re an option for people who
must avoid gluten. Here are some possible potato toppers:

 Serve a meaty pasta sauce over a baked potato.

 Top that spud with chili and a sprinkling of cheese.
 Add pizza sauce and shredded mozzarella cheese.
 Try a combination of low fat sour cream and salsa.

(Photo by Alice Henneman)

 Page 21 of 33

(I used 1-1/4 teasp.dried dill)

(I used 1 garlic clove, as my garlic
was rather large -- you might start
with 1 clove the first time)

Alice's Notes: This dip would also make a great

topping for baked potatoes or salmon. Also, you
could thin it with a bit of milk and use it as a
salad dressing.
 Page 22 of 33

Confetti Bean Salsa

Alice Henneman, MS, RD, Extension Educator
UNL Extension in Lancaster County
Web: food.unl.edu ● E-mail: ahenneman1@unl.edu

This recipe is so easy to make and tastes great! Plus, with all the
vegetables, you get lots of nutrients and fiber!

 1 can (15 ounce) black or red beans

 1 can (11 ounce) corn
 1 cup salsa

1. Drain and rinse the beans. Drain the corn.

2. Combine beans, corn, and salsa in a medium-size bowl. Mix.

Note: Like it hot? Add a few drops of hot sauce or chopped green
chilies. Try chopped cilantro, parsley or green pepper, too.

Yield: 6 1/2-cup servings

Alice’s Notes

1. You can substitute 1-1/2 cup of cooked dry beans for the can of beans and 1-1/4 cup of thawed frozen
corn for the can of corn.

Adapted from: The Power of Choice, Food and Nutrition Service, USDA and Food and Drug Administration,
DHHS. Author: USDA, Food and Nutrition Services (FNS) and available at SNAP-Ed Connection Recipe
Finder at http://recipefinder.nal.usda.gov
 Page 23 of 33

Trail Mix
Alice Henneman, MS, RD, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu ● E-mail: ahenneman1@unl.edu

Snacks are foods eaten outside of a structured meal. They provide,

on average, about one-fourth of daily calories. Many times, snacks
don’t contribute the most nutritious part of our daily food intake.

Trail mixes provide a healthy and convenient snack mix. When you
make your own trail mix, you can control the ingredients for the most
nutrition.

Make your own trail mixes by combining nuts; dried fruit; cereals and
small crackers.

Here are some tips for making healthy trail mixes:

 Limit the serving size to about 1/4 cup to keep calories at a

reasonable amount.
 Use unsalted versions of nuts.
 Choose cereals and crackers that are whole grain, and lower in sugar and salt.
 Limit the amount of added candy. Consider using “mini” versions of candy, such as mini chocolate
chips, to distribute a smaller amount of candy throughout the mix.

Here’s a trail mix recipe to get you started.

Ingredients:

 1 cup almonds
 1/2 cup chocolate chips or M&M’s
 1 cup dried fruit
 1/2 cup dried cranberries
 1 cup oatmeal squares

Directions:

1. Measure ingredients and put in a large zip-close bag.

2. Shake to mix.
3. Portion into single-serving zip-close bags.

Makes 16 servings; Serving size: 1/4 cup

Per serving: 140 calories, 20 g carbohydrate, 6 g fat, 3 g protein

Source: Courtesy of North Dakota State University Extension Service at www.ndsu.edu/eatamart

(Photo by Alice Henneman)

 Page 24 of 33

Pumpkin Ice Cream Pie

Alice Henneman, MS, RDN, Extension Educator
UNL Extension in Lancaster County
Web: http://food.unl.edu E-mail: ahenneman1@unl.edu

This easy recipe is quick to make, can be prepared in

advance and even adds extra vegetables to your
meal!

Makes: 8 servings

Ingredients

 1 can (15 to 16 oz.) pure pumpkin puree (NOT

canned pumpkin pie mix)
 1/4 cup sugar
 1-1/2 to 2 teaspoons pumpkin pie spice,
depending on how spicy a flavor you enjoy (*)
 1 quart (4 cups) of a lower fat vanilla ice cream or
frozen yogurt, softened (**)
 1 9-inch prepared graham cracker pie crust
 Whipped topping, if desired

Directions

1. Mix the pumpkin, sugar and spice until well blended.

2. Quickly mix pumpkin mixture with the softened ice cream.
3. Pour into crumb crust and freeze, uncovered, until firm — a couple of hours.
4. When pie is frozen, cover with plastic wrap and then cover with freezer-quality foil or place in a freezer bag
and squish out the air.
5. Thaw pie slightly at room temperature (about 5 to 10 minutes) before serving. Top with whipped topping, if
desired.

* If you don't have pumpkin pie spice, for EACH TEASPOON of pumpkin pie spice, you can substitute a
combination of:

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground nutmeg
• 1/8 teaspoon ground cloves

NOTE: If you're missing either the nutmeg OR the cloves, you can increase the amount of the other spice to
1/4 teaspoon.

** Soften ice cream by placing the container in the refrigerator for about 15 minutes to 20 minutes. Avoid
repeatedly softening and refreezing ice cream as it gets icy.
 Page 25 of 33

Lancaster County
444 Cherrycreek Road, Suite A / Lincoln, NE 68528 / (402) 441-7180 / http://lancaster.unl.edu/food

Reducing the Size of Recipes

Alice Henneman, MS, RD, Extension Educator
Many recipes can be cut
in half or thirds. Here are some
guidelines to help you adapt a larger
recipe to a smaller one.
✓ It may be easier to make the
❏
entire recipe for baked goods
and freeze half.
✓ When reducing recipes, you may
❏
need to use smaller saucepans,
skillets and baking pans. The
time for baking smaller amounts
of food may be less.
✓ The standard size egg for recipes
❏
is the large egg. To halve an egg,
break it, mix it together with

When the
recipe says: Reduce to: a fork and use 2 tablespoons.
Refrigerate the rest and use in an
To Make 1/2 of a Recipe omelet or scrambled eggs within
1/4 cup 2 tablespoons two days.
1/3 cup 2 tablespoons + 2 teaspoons ✓ A 9 x 2 x 13-inch pan holds 14 to
❏
1/2 cup 1/4 cup 15 cups; when halving a recipe
2/3 cup 1/3 cup use a square 8 x 8 x 2-inch pan
3/4 cup 6 tablespoons or a round 9 x 2-inch pan. When
1
1/2 cup
cup using a different pan size, try and
1 tablespoon 1-1/2 teaspoon keep the depth of food the same.
1 teaspoon 1/2 teaspoon Reduce the oven temperature by
1/2 teaspoon 1/4 teaspoon 25o F when substituting a glass
1/4 teaspoon 1/8 teaspoons pan for a metal one.
1/8 teaspoon Dash ✓ Two Web sites that let you adjust
❏
their recipes to smaller serving
To Make 1/3 of a Recipe sizes are:
1/4 cup 1 tablespoon + 1 teaspoon ● www.mealsforyou.com
1/3 cup 1 tablespoon + 2-1/3 teaspoons ● www.allrecipes.com
(or round to 1 tablespoon + 2-1/4 teaspoons)
1/2 cup 2 tablespoons + 2 teaspoons ✓ To help divide recipes,
❏
2/3 cup 3 tablespoons + 1-1/2 teaspoons remember:
3/4 cup 1/4 cup ● 1 cup = 16 tablespoons
1
1/3 cup
cup ● 1 tablespoon = 3 teaspoons
● 1 cup = 8 fluid ounces
1 tablespoon 1 teaspoon ● 1 fluid ounce = 2 tablespoons
1 teaspoon Generous 1/4 teaspoon ● 1 pound = 16 ounces (weight)
1/2 teaspoon Scant 1/4 teaspoon ● 1 pint = 2 cups
1/4 teaspoon Scant 1/8 teaspoon ● 2 pints = 1 quart
1/8 teaspoon Dash ● 1 quart = 2 pints
5/08

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.
 Page 26 of 33
Basic Foods for Fridge,
Freezer & Cupboard
By Alice Henneman, MS, RD, Extension Educator, ahenneman1@unl.edu
Would you like to go to your
cupboard, refrigerator or freezer and
already have most—if not all—the
ingredients needed to make a meal? Use
these foods as a “starter list” to help you
begin developing a list that works for
you. These foods were picked because
they’re commonly available and mix and
match with a variety of other foods.
Fruits
Fresh
q Apples
q Bananas
q Grapes, seedless
q Oranges
Canned
q Oranges, mandarin
q Pineapple, canned in juice
(pineapple tidbits are a versatile form)
Frozen
q Berries, such as blueberries,
raspberries, strawberries, etc.
Dried
q Raisins, dried cranberries, etc.
Vegetables
Fresh
q Bell peppers
q Carrots
q Cabbage, shredded (buy smallest
package size if cooking for a few people)
q Lettuce, darker green varieties
(Romaine, green leafy, etc.)
q Onion (sweet onions are most versatile
if buying only an onion or two weekly)
q Potatoes (white and sweet)
q Tomatoes (cherry and grape tomatoes
tend to have the best flavor when other
tomatoes are out-of-season)
Canned
(no-salt-added forms available)
q Corn
q Tomatoes, diced
Frozen
q Corn
q Peas
Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln
®
University of Nebraska–Lincoln Extension’s educational programs abide with the nondiscrimination policies
Dairy Products
q Cheese, cheddar and/or other
favorite varieties
q Ice cream or frozen yogurt, low
fat or fat-free
q Milk, low fat or fat-free
q Yogurt, low fat or fat-free (vanilla-
flavored yogurt is especially versatile; or
add your own sweetener and vanilla to
plain yogurt, if desired)
Meat, Fish, Dry
Beans, Eggs and Nuts
q Beans, canned or dry, such as
Great Northern, navy, kidney,
red, black, pinto beans, etc. (check
for “no-salt-added” canned varieties)
q Beef, ground, 90–95% lean
q Chicken breast, skinless
q Eggs, large (“large” suggested as many
recipes are designed for use with this size)
q Fish (frozen fish fillets lend themselves to
many quick meals; thaw overnight in the
refrigerator in original package on a plate
on bottom shelf for easy use the next day)
q Nuts (almonds, walnuts, etc.)
q Peanut butter
q Pork loin chops, boneless
q Salmon (including canned and/or frozen
forms of salmon; canned salmon is available
in water pack varieties and may be found
canned without the skin, if desired)
q Tuna, canned (water pack and low
sodium varieties are available)
q Turkey cutlets
Grains
q Bread, whole wheat (can purchase
low sodium forms at some stores)
q Cereal (whole grain)
q Crackers (look for varieties that are
whole grain and lower in salt)
q Oatmeal (“Old-fashioned” oatmeal is
very versatile; simply pulse it a few times in
a blender if a recipe calls for “quick oats.”)
q Pasta (consider whole grain varieties)
q Rice (include some whole grain rice, such
as brown rice)
cooperating with the Counties and the United States Department of Agriculture.
of the University of Nebraska–Lincoln and the United States Department of Agriculture.
Lancaster County
http://lancaster.unl.edu/food
Oils
q Extra virgin olive oil for
dressings, dipping and drizzling
q Mayonnaise-type salad dressing
(light and low fat forms available)
q Other oil for cooking: canola,
corn, cottonseed, safflower,
soybean, sunflower
q Soft (tub or squeeze) margarine with
no trans fats
Seasonings
q Black pepper (consider freshly ground)
q Chicken broth, low sodium
q Chili powder
q Cinnamon
q Garlic, fresh or dry
q Italian seasoning (can be used as a
quick seasoning for salad dressings, soups,
rubs for meat, etc.)
q Mustard, Dijon-type (can find no-salt-
added forms in some stores)
q Rosemary, dried leafy (crush slightly
right before using to release added flavor
in recipes; an inexpensive mortar and
pestle works well for this)
q Thyme, dried leafy (see note by
rosemary)
q Vanilla
q Vinegar (consider vinegars such as
balsamic, red wine, cider, and white wine
or rice vinegar — start with a small bottle
and see which you use the most; vinegar
easily lasts at least a year)
Sugars
q Sugar, white granulated
q Sugar, brown
Other
q _ ______________________________
q ______________________________
q _ _____________________________
q ______________________________
Know how. Know now.
 Page 27 of 33

Fresh Herbs: a Picture of

Healthy Eating
Alice Henneman, MS, RD
University of Nebraska–Lincoln Extension Educator
Joanne Kinsey, MS
Rutgers Cooperative Extension/Rutgers University
Family & Community Health Sciences Educator/Assistant Professor

W When to Pick or Purchase

hether you plant them or pick
them up at the grocery store
or farmers’ market, adding
Herbs
fresh herbs is a quick way to transform Purchase herbs close to the time you
ordinary meals into extraordinary meals. plan to use them. When growing herbs
Besides helping flavor foods when in your own garden, the ideal time for
cutting back on salt, fat and sugar, herbs picking is in the morning after the dew
may offer additional benefits of their has dried but before the sun gets hot.
own. Researchers are finding many This helps ensure the best flavor and
culinary herbs (both fresh and dried) storage quality.
have antioxidants that may help protect
against such diseases as cancer and heart How to Store Fresh Herbs
disease. Fresh herbs can be stored in an
A snip of a fresh herb into a dish Many herbs, such as chives, can easily open or a perforated plastic bag in
instantly kicks up the appearance a be grown in a container or garden. your refrigerator crisper drawer for a
notch! few days. If you don’t have access to
Unless directed otherwise by your Substituting Fresh Herbs commercial perforated bags, use a sharp
recipe, add the more delicate herbs — for Dried Herbs object to make several small holes in a
basil, chives, cilantro, dill leaves, parsley, regular plastic bag.
and mint — a minute or two before the A general guideline when using If you have more herbs than you can
end of cooking or sprinkle them on the fresh herbs in a recipe is to use 3 times eat, enjoy herbal bouquets throughout
food before it’s served. The less delicate as much as you would your house. You can
herbs, such as oregano, rosemary, and use of a dried herb. use either single herbs,
thyme, can be added about the last 20 When substituting, combinations of herbs,
minutes of cooking. you’ll often be more or you can use the
successful substituting herbs as greenery mixed
fresh herbs for dried in with other flowers.
herbs, rather than the To help preserve the
Photos: Alice Henneman, UNL Extension in

other way around. For aroma and color of

example, think potato your herb bouquets,
salad with fresh versus If you have extra herbs, place them out of direct
dried parsley! enjoy herbal bouquets. sunlight.

Popular Herb and Food Combinations

Lancaster County

BASIL a natural snipped in with tomatoes; terrific in fresh pesto; other

Top a baked potato with a dollop of
yogurt and a sprinkling of chives or
parsley. Compare the potato without
an herb topping and you can see the
difference!
Experience what a difference in
appearance and flavor fresh herbs can
make. Better yet … they do this without
adding extra calories! For example, top
a baked potato with a dollop of yogurt
and a sprinkling of chives or parsley.
possibilities include pasta sauce, peas, zucchini
CHIVES dips, potatoes, tomatoes
CILANTRO Mexican, Asian, and Caribbean cooking; salsas, tomatoes
DILL carrots, cottage cheese, fish, green beans, potatoes, tomatoes
MINT carrots, fruit salads, parsley, peas, tabbouleh, tea
OREGANO peppers, tomatoes
PARSLEY The curly leaf is the most common, but the flat-leaf or Italian parsley is
more strongly flavored and often preferred for cooking. Naturals for
parsley include potato salad, tabbouleh, egg salad sandwiches
ROSEMARY chicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes
SAGE beef, chicken, potatoes, pork, carrots, summer squash
THYME eggs, lima beans, potatoes, poultry, summer squash, tomatoes
This is a peer reviewed publication
 Page 28 of 33

Use These Techniques for Chopping Herbs

Basil, mint, sage and other large,
leafy herbs — a technique called

Photos: Alice Henneman, UNL Extension in

“chiffonade” can be used:

Lancaster County
Chives:
• Quickly snip small bundles of chives with a
kitchen scissors OR
• Cut bundles on a cutting board with a very sharp
chef’s knife
• Stack 5 or 6 leaves, and roll tightly

Cilantro, parsley and other small-leafed

delicate herbs:
• Remove leaves (OK to include some tender stems) • Cut crosswise
• Bunch on cutting board
• Place fingertips on tip of a chef’s knife and rock
blade briefly back and forth. Re-gather leaves and
chop again if a smaller size is desired.

• This method cuts herbs into narrow ribbons

Thyme, oregano, rosemary, tarragon

and other sturdy stemmed, small-leafed
herbs:
• Hold thumb and index finger together; run down
the stem in the opposite direction the leaves have
grown.
• Chop the same as other herbs, if desired.
 Page 29 of 33

Fresh Herb
Garnishes

Mike Carroll, http://flic.kr/p/6N1JWk

YugoQ, http://flic.kr/p/kLGFR
Edible fresh herb garnishes add
appealing color, plus flavor and added
nutrients to foods. Here are some foods
that pair well with herb garnishes:
• Soups
• Salads
• Vegetables Chives (stems) Mint (with fruit)
• Desserts
• Beverages
• Protein dishes
• Fruits
• Grains
The following photos give ideas how
different forms of various herbs can be
used in foods.

Chives (flowerettes) Parsley (chopped)

Photos by Alice Henneman unless otherwise credited

Ted Major, http://flic.kr/p/6u6EaB

Jennifer, http://flic.kr/p/cozMz3
Basil (leaf) Dill (chopped) Parsley (leaves of flat-leafed parsley)
Alpha, http://flic.kr/p/9wzs6o

Basil (chiffonade) Dill (small, tender sprig) Thyme (individual tiny leaves)
Blue moon in her eyes, http://flic.kr/p/9uCKW1
bricolage 108, http://flic.kr/p/PUiqq

Chives (chopped) Mint (in smoothie) Thyme (young thyme with tender, edible
stems)
 Page 30 of 33

Freezing Sweet or Bell

and Hot Peppers
by Alice Henneman, MS, RD, Extension Educator

Peppers are one of those foods you can quickly freeze raw without
blanching them first. Thawed, raw peppers still retain some crispness
and can be used in cooked dishes or raw in uncooked dishes.

Bell or Sweet Peppers (Green, Red, Yellow, Orange, Purple)

1. Select crisp, tender peppers.

a. Wash.
b. Cut out stems and cut peppers in half.
c. Remove seeds and membrane — save time by using a
melon baller or the tip of a spoon to scrape out seeds
and membrane.
d. Cut peppers into strips, dice or slice, depending on how you plan to use them.

2. Freeze peppers in a single layer on a cookie sheet with sides, about an hour or longer until frozen. This
method is often referred to as “tray freezing.”

3. Transfer to a “freezer” bag when frozen, excluding as much air as possible from the bag. The peppers
will remain separated for ease of use in measuring out for recipes.

4. Pour out the amount of frozen peppers needed, reseal the bag and return to the freezer.

Hot Peppers (includes Jalapeno Peppers)

Wash and stem hot peppers. Package, leaving no headspace. Seal and freeze. It is not necessary to cut or chop
hot peppers before freezing.

Caution: The National Center for Home Food Preservation warns, “Wear plastic or rubber gloves and do
not touch your face while handling or cutting hot peppers. If you do not wear gloves, wash hands
thoroughly with soap and water before touching your face or eyes.” (www.uga.edu/nchfp)

HOT TIP: If your mouth is burning from eating hot peppers, help put out the fire with milk and other dairy
products.

Storage Time

To extend the time frozen foods maintain good quality, package foods in material intended for freezing and
keep the temperature of the freezer at 0 degrees F or below. It is generally recommended frozen vegetables be
eaten within about 8 months for best quality.
 Page 31 of 33

Freezing Onions
By: Alice Henneman, MS, RD, Extension Educator

If you like cooking with fresh onions, but frequently toss an unused
portion, try freezing them! The following method works for fully
mature onions:

1. Wash, peel and chop raw, fully mature onions into about 1/2"
pieces. There is no need to blanch onions.

2. Bag and freeze in freezer bags for best quality and odor
protection. Speed freezing and hasten thawing by freezing
onions in a thinner, flattened shape in freezer bags. A
rounded shape takes longer to thaw through to the middle.
Flatter packages also will stack better in your freezer. Another benefit: It is easier to remove just a
portion of a package when the package is thin and flat.

Express out the air and place bags on cookie sheets or metal pans until onions are frozen. Then, restack
bags to take up less room.

3. Use in cooked products, such as soups and stews, ground meat mixtures, casseroles, etc. For most
dishes, frozen onions may be used with little or no thawing. Frozen onions will maintain good quality in
the freezer for 3 to 6 months.

Did you know ...

According to the National Onion Association (http://www.onions-usa.org):

 After you purchase onions, you should store them in a cool, dry, ventilated place – not in your
refrigerator. Avoid storing onions in plastic bags during storage outside of the refrigerator; the lack of air
movement will reduce their storage life. After onions are chopped or sliced, store them in a sealed
container in your refrigerator for up to 7 days.

 One medium onion yields about 1 cup of chopped onions.

 Use low or medium heat when sautéing onions. High heat will make them bitter.

 Reduce crying when cutting onions by first chilling them for 30 minutes. Leave the root end intact when
cutting onions. The root end has the highest concentration of the sulphuric compounds that cause tearing.
 Page 32 of 33

United States Department of Agriculture

Food Safety and Inspection Service

Food Safety Information

Safe Minimum Internal Temperature Chart

Safe steps in food handling, cooking, and storage are essential in preventing foodborne illness. You can’t see,
smell, or taste harmful bacteria that may cause illness. In every step of food preparation, follow the four guidelines
to keep food safe:
• Clean—Wash hands and surfaces often.
• Separate—Separate raw meat from other foods.
• Cook—Cook to the right temperature.
• Chill—Refrigerate food promptly.

Cook all food to these minimum internal temperatures as measured with a food thermometer before removing
food from the heat source. For reasons of personal preference, consumers may choose to cook food to higher
temperatures.

Product Minimum Internal Product Minimum Internal

Temperature & Rest Time Temperature

Beef, Pork, Veal & Lamb
Steaks, chops, roasts
Ground meats
Ham, fresh or smoked
(uncooked)
Fully Cooked Ham
(to reheat)
145 °F (62.8 °C) and allow All Poultry (breasts, 165 °F (73.9 °C)
to rest for at least whole bird, legs, thighs,
3 minutes and wings, ground
poultry, and stuffing)
160 °F (71.1 °C)
Eggs 160 °F (71.1 °C)
145 °F (60 °C) and allow to
rest for at least 3 minutes Fish & Shellfish 145 °F (62.8 °C)
Reheat cooked hams pack- 165 °F (73.9 °C)
Leftovers
aged in USDA-inspected
plants to 140 °F (60 °C); Casseroles 165 °F (73.9 °C)
all others to 165 °F
(73.9 °C).

Food Safety Questions?

Call the USDA Meat & Poultry Hotline AskKaren.gov

If you have a question Monday through Friday FSIS’ automated response

about meat, poultry, or from 10 a.m. to 4 p.m. system can provide food safety
egg products, call the ET (English or information 24/7
USDA Meat and Poultry Spanish). Recorded and a live chat
Hotline toll free at food safety messages during
1-888-MPHotline are available 24 hours a Hotline
(1-888-674-6854). day. Check out the hours.
The Hotline is open FSIS Web site at
year-round Mobile phone users
www.fsis.usda.gov.
can access m.askkaren.gov.
Email questions to MPHotline.fsis@usda.gov. PregunteleaKaren.gov

The Food Safety and Inspection Service (FSIS) is the public health agency The USDA is an equal opportunity
in the U.S. Department of Agriculture responsible for ensuring that the na- provider and employer.
tion’s commercial supply of meat, poultry, and egg products is safe, whole- June 2012
some, and correctly labeled and packaged.
 Page 33 of 33

So Many Ways to Connect

to UNL Extension’s RESPONSIVE. INNOVATIVE. TRUSTED.
Food Resources
Most of us do it at least three times a day — EAT! Food is FACEBOOK
a major part of our lives. www.facebook.com/
University of Nebraska–Lincoln Extension’s Food Team UNLExtensionFoodAndFitness
is comprised of specialists, educators and assistants statewide UNL Extension’s
who provide educational programing on nutrition, food safety Facebook Food and Fitness
and physical activity. Extension’s resources are research-based Page posts timely tips and
and practical for use in people’s daily lives. delicious, nutritious recipes.
Many of the Food Team’s resources are easy to connect
with — and share — through its centralized website, social TWITTER
media and apps. https://twitter.com/UNLfoodfitness
@UNLfoodfitness tweets practical health & wellness tips.
WEBSITE, BLOGS,
E-NEWSLETTERS APPS
http://food.unl.edu http://food.unl.edu/fnh/fnh_apps
Continuously Apps developed for iPhone and iPad (available through
updated, the Food the Apple Store) include:
website offers • Grow It Know It (free)
information in six overall • Snack Planet (free)
areas: • 4-Day Throw Away (99¢)
• Food & Nutrition
• Health & Fitness
• Food Safety
• Home Food Preservation Here’s an example recipe from UNL Extension’s
• Buy Fresh Buy Local Nebraska Food website at http://food.unl.edu.
• Youth / 4-H
The website includes Confetti Bean Salsa
several e-newsletters, Power- Yield: 6-1/2-cup servings
Points, videos, handouts,
1 can (15 ounce) black
recipes, a food calendar, links or red beans
to blogs, and much more! 1 can (11 ounce) corn
It’s easy to subscribe to the 1 cup salsa
newsletters and/or blogs.
1. Drain and rinse the
PINTEREST beans. Drain the corn.
www.pinterest.com/ 2. Combine beans, corn
UNLfoodfitness and salsa in a medium-size bowl. Mix.
UNL Food & Note: Like it hot? Add a few drops of hot sauce or
Fitness Pinterest chopped green chilies. Try chopped cilantro, parsley or
posts practical food, green pepper, too.
nutrition and health tips.
Boards include: Alice’s Notes: You can substitute 1-1/2 cups of cooked
• Food Safety for Families dry beans for the can of beans and 1-1/4 cups of thawed
• Easy, Healthy Everyday frozen corn for the can of corn.
Recipes Adapted from: The Power of Choice, Food and Nutrition Service, USDA and
• Canning and Freezing Food and Drug Administration, DHHS. Author: USDA, Food and Nutrition
Services (FNS) and available at SNAP-Ed Connection Recipe Finder
• Seasonal Cooking

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.

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