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University of Wyoming Extension

Department #3354

1000 E. University Ave.

Laramie, WY 82071

Phone: 307-766-5124

Email: glen@uwyo.edu

Nutrition/Food Safety

University of Wyoming Extension

2017 Recipe of the Month

January - Crockpot Chicken Chili

Crockpot Chicken Chili
PDF Version

Ingredients:

  • 1-1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch cubes
  • 3 tablespoons canola oil
  • 1 can (15 oz) white kidney or cannellini beans, rinsed and drained
  • 1 can (14-1/2 oz) diced tomatoes with mild green chilies, undrained
  • 1 cup frozen corn
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 teaspoon minced garlic
  • 1/2 teaspoon celery salt
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon pepper
  • Sour cream and shredded cheddar cheese, optional

Directions:

  1. In a large skillet, saute chicken and onion in oil for 5 minutes or until chicken is browned.
  2. Transfer to a 5-qt. slow cooker. Stir in the beans, tomatoes, corn and seasonings. Cover and cook on low for 5 hours or until chicken is no longer pink. Garnish with sour cream and cheese if desired.
Crockpot Chicken Chili Nutrition Label

February - Guacamole Dip

Guacamole Dip
PDF Version

Ingredients:

  • 2 ripe avocados
  • 2 Tbsp. lime juice
  • 2 Tbsp. chopped fresh cilantro
  • 1 garlic clove, minced
  • ½ tsp. salt
  • ½ jalapeño, seeded and diced (optional)
  • 2 Tbsp. diced white or red onion (optional)
  • For dipping: 2 bell peppers (any color), cored, seeded
  • and cut into thick slices

Directions:

  1. Slice the avocados in half and remove the pits. Scoop out the flesh into a medium bowl and mash with the back of a fork.
  2. Add the lime juice, cilantro, garlic, salt, jalapeño, and onion (if using). Mix thoroughly.
  3. Serve with bell pepper slices or cover and refrigerate. Eat within 24 hours, or freeze
Crockpot Chicken Chili Nutrition Label

March - Baked Chicken Nuggets

Baked Chicken Nuggets
PDF Version

Ingredients:

  • 3 skinless, boneless chicken breasts (approx. 1 lb.)
  • 1 cup Italian seasoned breadcrumbs (or homemade Italian breadcrumbs*)
  • ½ cup grated Parmesan cheese
  • 1 tsp. salt
  • 1 tsp. dried thyme
  • 1 Tbsp. dried basil
  • 1 egg

Directions:

  1. Preheat oven to 400°F.
  2. Cut chicken breasts into 1½-inch pieces. In a medium bowl, mix together the breadcrumbs, cheese, salt, thyme, and basil.
  3. Lightly beat egg in a shallow bowl.
  4. Dip chicken pieces into the beaten egg, then coat with the breadcrumb mixture. Place the well-coated chicken pieces on a lightly greased cookie sheet in a single layer.
  5. Bake in the preheated oven for 20 minutes, or untilinternal temperature of chicken reaches 165°F.


*Homemade Italian Breadcrumbs

Ingredients:

  • 4 slices whole-wheat bread
  • ½ tsp. salt
  • ½ tsp. dried parsley flakes
  • ½ tsp. black pepper
  • ½ tsp. garlic powder
  • ¼ tsp. onion powder
  • ¼ tsp. dried oregano
  • ¼ tsp. dried basil

Directions:

  1. Preheat oven to 250°F.
  2. Place bread slices on baking sheet and put into oven.
  3. Bake until hard and golden brown, about 30 minutes. Remove and cool on wire rack.
  4. Crumble slices into a large bowl until reduced to fine crumbs, or place in food processor and process until fine.
  5. Add seasonings and toss to blend thoroughly.
  6. Store in an airtight container.
Breaded Chicken Nuggets Nutrition Label

April - Spicy Buffalo Grilled Chicken Sandwich or Salad

Spicy Buffalo Grilled Chicken Sandwich or Salda
PDF Version

Ingredients:

  • 4 thawed chicken breasts (bone in or boneless)
  • 1 ½ cups of your favorite hot sauce (bottled or homemade)
  • 1 thinly sliced cucumber
  • 2 T Blue cheese
  • 1 cup fresh baby spinach - more if making salads
  • Carrot and celery sticks
  • Ranch dressing OR Bleu Cheese dressing
  • If making sandwiches: 4 sandwich buns or hoagie rolls

Directions:

  1. Place chicken in shallow, glass baking dish, pour hot sauce over the chicken, cover with plastic wrap and refrigerate overnight. The chicken is most flavorful if it is turned once about half way through.
  2. Heat grill to medium temperature. Slowly grill the chicken until an internal temperature of 165 degrees is achieved. Allow chicken to rest under a tent of foil after removing from grill for 7 minutes.
  3. To serve as a sandwich:
    Slice the chicken breasts, layer meat on the bun, top with bleu cheese, sliced cucumber, spinach and dressing to taste.
  4. To serve as a salad:
    Dice the chicken, place on a bed of spinach, add bleu cheese and sliced cucumbers. Top with dressing as desired.
  5. Enjoy with a side of carrot and celery sticks with Ranch or Bleu Cheese dressing.
Spicy Buffalo Grilled Chicken Sandwich or Salad Nutrition Label

May - Roasted Asparagus

Roasted Asparagus
 

PDF Version

Ingredients:

  • 2 pounds asparagus
  • ¼ cup olive oil
  • 4 tablespoons Parmesan cheese

Directions:

  1. Preheat oven to 450 degrees F.
  2. Trim asparagus and toss to coat with oil.
  3. Place on a baking pan in a single layer and sprinkle with Parmesan cheese.
  4. Roast for 5 to 10 minutes.
Roasted Asparagus Nutrition Label

June - Mexican Stuffed Poblano Peppers

Mexican Stuffed Poblano Peppers
PDF Version

Ingredients:

  • 4 medium poblano peppers
  • 1 lb. or 1 1/2 cups precooked meat mix, thawed*
  • 1 (14.5 oz.) can diced fire-roasted tomatoes, undrained
  • 1 package taco spice
  • 1 cup brown rice, cooked
  • 1 cup Monterey jack and cheddar cheese mix, shredded
  • 1 ripe avocado
  • 1/4 cup light sour cream
  • 1/2 lime, juiced (1 teaspoon)
  • Garnish: avocado crème, fresh chopped cilantro, lime wedges, salsa

Directions:

  1. Preheat oven to 375°F.
  2. Cut each of the poblano peppers in half lengthwise – do not cut off the stem end. Remove and discard the seeds and pith/ribs.
  3. In a large bowl, thoroughly mix the ground beef, tomatoes, taco seasoning, and cooked rice.
  4. Stuff the halved peppers with the meat mixture then place in a lightly greased 9x13” casserole dish.
  5. Cover with foil and bake for 25 minutes or until peppers are tender at 375°F. Uncover and sprinkle shredded cheese on top then continue to bake uncovered for an additional 5 minutes to melt the cheese.
  6. While the peppers finish cooking, make the avocado crème. Using a hand mixer or small food processor, mix together the peeled avocado, lime juice, and sour cream until smooth.
  7. Serves: 6 (2 halves)
Mexican Stuffed Poblano Peppers Nutrition Label

July - Smashed Chickpea & Avocado Lettuce Wraps

Smashed Chickpea & Avocado Lettuce Wraps
PDF Version

Ingredients:

  • 1 ripe medium avocado
  • 15.5 ounce can reduced sodium garbanzo beans
  • 1 Tablespoon fresh lemon juice
  • 2 Tablespoons fresh cilantro, finely chopped
  • 2 Tablespoons red onion, finely chopped
  • 1 teaspoon cumin
  • 1 celery stalk, finely chopped
  • Salt and pepper, to taste
  • 4 Boston lettuce leaves
  • 1 medium tomato, sliced
  • 2 Tablespoons feta cheese

Directions:

  1. Drain garbanzo beans and add to a medium-sized mixing bowl.
  2. Mash to a smoother consistency (more or less depending on how chunky you'd like it).
  3. Add the avocado and lemon juice and continue mashing until well mixed.
  4. Stir in cilantro, red onion, celery, cumin, salt and pepper.
  5. Top lettuce cups with sliced tomatoes (and any other toppings, e.g. cucumbers, bell pepper, jalapenos or sprouts).
  6. Divide chickpea mixture into 4-5 portions and spoon onto lettuce cups*.
  7. Top with a sprinkle of feta cheese.
  8. Serves: 4

*For a heartier version, serve on whole wheat bread instead of lettuce cups.

Source: American Institute for Cancer Research, www.aicr.org. Developed by Sonja Goedkoop.

Smashed Chickpea & Avocado Lettuce Wraps Nutrition Label

August - Southwest Fiesta Corn Salad

Southwest Fiesta Corn Salad
PDF Version

Ingredients:

  • 2 15-oz cans black beans, rinsed
  • 2 11-oz cans shoe peg (white) corn, drained
  • 2 4-oz cans diced green chilies, drained
  • 2 15-oz cans whole kernel corn, drained
  • 1 8-oz can diced water chestnuts, drained
  • 1 14-oz can sliced black olives, drained
  • 4 bell peppers (1 each green, red, orange, and yellow)
  • 1 bunch green onion, diced
  • 1 cup grape tomatoes
  • 1 red onion, diced
  • 1 bunch cilantro, chopped

Dressing:

  • ½ cup olive oil
  • ½ cup sugar
  • 1 cup white vinegar
  • 2 cloves garlic, minced
  • Juice of one lime

Directions:

  1. Mix dressing and combine will all other ingredients.
  2. Refrigerate.
  3. Serves 20.

This colorful salad is a great stand-alone salad or can also be served with tortilla chips as a dip. It is a perfect recipe for large get-togethers and is very tasty and healthy! Enjoy.

Southwest Fiesta Corn Salad Nutrition Label

September - Mango Chicken Skillet

Mango Chicken Skillet
PDF Version

Ingredients:

  • 1 cup cooked brown rice
  • 4 oz. chicken breast, cubed
  • 2 cups frozen mango slices
  • 2 bell peppers
  • 2 limes, juiced
  • 1 Tbsp soy sauce

Directions:

This recipe is quick, easy, and includes a full serving each of fruit and vegetables.

  • Cook the rice according to package directions.
  • In a skillet, cook the chicken.
  • Mix in all other ingredients and cook three minutes.
  • Serve over the rice.
Mango Chicken Skillet Nutrition Label

October - Tilapia Coconut Curry

Tilapia Coconut Curry
PDF Version

Ingredients:

  • ½ onion
  • 2 minced garlic cloves
  • 2 cups low-sodium chicken broth
  • 14-oz can light coconut milk
  • 2 cubed sweet potatoes
  • 6-oz can tomato paste
  • 1 Tbsp ground ginger
  • 1 Tbsp curry powder
  • ¼ tsp pepper
  • 1 lb tilapia
  • 1 ½ cups frozen peas
  • Juice of one lime

Directions:

  • In a pot, heat the onion, garlic, chicken broth, coconut milk, sweet potatoes, tomato paste, ginger, curry, and pepper to a boil.
  • Reduce heat and simmer 20 minutes.
  • Add tilapia, peas, and lime juice; simmer 5 minutes.
Tilapia Coconut Curry Nutrition Label

November - Pumpkin Millet Mini Muffins

Pumpkin Millet Mini Muffins
PDF Version
Makes 80 Mini Muffins

Wet Ingredients:

  • 2/3 cup canola oil
  • 1 cup honey
  • 4 eggs
  • 1 can pumpkin puree
  • 1/2 cup hot water
  • 2 tsp vanilla extract

Dry Ingredients:

  • 3 1/2 cups whole wheat flour
  • 2 tsps pumpkin pie spice
  • 1 teaspoon salt
  • 2 teaspoons baking soda
  • 1 cup millet, rinsed and dried

Directions:

  1. Preheat oven to 400 degrees F
  2. Line muffin tins and spray with cooking oil, if desired
  3. Wet Ingredients: In a large bowl, beat oil and honey. Add eggs and beat well, then pumpkin, water, and vanilla. Set aside.
  4. Dry Ingredients: In a medium bowl measure flour, spice, salt, and baking soda. Mix well.
  5. Add dry ingredients and millet to wet and stir until mixed.
  6. Portion into muffin tins.
  7. Optional: top with a cinnamon sugar mixture.
  8. Bake mini muffins for 12-14 minutes (18-20 for regular size).
  9. Let Cool for 5 minutes before removing from pan. Enjoy!
Pumpkin Millet Muffin Nutrition Label

December - Smoky Chicken Tortilla Soup

Smoky Chicken Tortilla Soup
PDF Version
Recipe source: http://www.bhg.com/recipe/smoky-chicken-tortilla-soup

Ingredients:

  • 1 tablespoon canola oil
  • 1 cup chopped onion
  • 1 teaspoon ground cumin
  • 1 carton (32 ounce) reduced-sodium chicken broth
  • 2 - 14 ½ ounce cans fire-roasted diced tomatoes, undrained
  • 1½ cups coarsely shredded cooked chicken breast
  • 1½ cups frozen whole kernel corn
  • 2 - 4 ounce cans diced green chile peppers, undrained
  • 2 cups coarsely crushed tortilla chips
  • ½ cup snipped fresh cilantro
  • ½ cup shredded Monterey Jack cheese (optional)
  • Lime wedges (optional)

Directions:

  1. In a 4-quart Dutch oven heat oil over medium heat. Add onion and cumin; cook about 5 minutes or until onion is tender, stirring frequently. Add broth, tomatoes, chicken, corn, and chile peppers. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes.
  2. To serve, divide crushed tortilla chips among soup bowls. Ladle soup into bowls over chips. Top with cilantro. If desired, sprinkle with cheese and serve with lime wedges.
Smoky Chicken Tortilla Soup Nutrition Label

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University of Wyoming Extension

Department #3354

1000 E. University Ave.

Laramie, WY 82071

Phone: 307-766-5124

Email: glen@uwyo.edu

1000 E. University Ave. Laramie, WY 82071
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