Stuffed Pepper Soup

Search no further for your go-to soup recipe! I guarantee  you’ll love this one. And it’s another one-pot wonder! If you can’t tell I get a little excited about meals that only require one pot for cooking–the fewer dishes, the better. But seriously, how can you go wrong with that? Anyways, please enjoy. And also, I wish you a very happy and healthy New Year! 

Sincerely,

Bean 😉

  

Servings: 7

Ingredients

  • 1 lb 93% ground beef
  • 1 onion
  • 2 green bell peppers
  • 14.5 oz can tomato sauce 
  • 14.5 oz can diced tomatoes
  • 1 cup brown rice, uncooked
  • 32 oz. low-sodium beef broth
  • 3/4 tsp. salt
  • 1 tsp. pepper

Directions

  1. Heat a large pot over medium heat. Add the ground beef and cook until no longer pink, breaking it up as you go. Then drain the fat. 
  2. Add the green pepper and onion to the pot. Cook for 5-ish minutes until the veggies are tender.
  3. Add the remaining ingredients and bring the soup to a boil. Then reduce the heat to a simmer and cover. 
  4. Simmer the soup until the rice is cooked, about 45 minutes.

Nutrition Information

  • Serving Size: ~1 1/2 cups + 2 tbsp. cheese
  • Calories: 315
  • Fat: 9g
  • –Saturated: 5g
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 745mg
  • Potassium: 320mg
  • Carbohydrates: 35g
  • Sugar: 9g
  • Fiber: 4g
  • Protein: 20g
  • Vitamin A: 11%
  • Vitamin C: 102%
  • Calcium: 13%
  • Iron: 19%

*This recipe was adapted from the Prevention RD, at http://preventionrd.com/2015/01/stuffed-pepper-soup/. 

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Sweet Potato Fries

Not only are these better for you because they’re baked, not fried, but they also contain a boatload of vitamin A! Vitamin A is great for your eyes and even helps you maintain healthy skin by protecting it from sunlight! The added spice make these super flavorful and they’ll make a great side to a simple dinner. Easy to make and great for you, please enjoy 🙂

 

Servings: 4

Ingredients

  • 2 medium sweet potatoes
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp chili powder
  • 1 tsp cumin

Directions

  1. Preheat the oven to 450F.
  2. Peel the potatoes if you like, then cut into strips.
  3. Toss with remaining  ingredients.
  4. Bake on a roasting pan for 30-40 minutes, stirring halfway through.

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 115
  • Fat: 7g
  • Sodium: 620mg
  • Potassium: 220mg
  • Carbohydrates: 13g
  • Sugar: 3g
  • Fiber: 2g
  • Protein: 1g

Sriracha Green Beans

Rather than just steaming green beans… or simply roasting them with some salt and pepper… I thought why not mix things up and spice up these veggies?! Super flavorful and absolutely yummy, they’ll make a great side to any meal. As a future dietitian, I may add that it is recommended you make half your plate fruits and vegetables. So fill up on these! I hope you enjoy them 🙂

IMG_0534

Servings: 4

Ingredients

  • 12 oz. green beans
  • 1 tbsp. oil
  • 2 tsp. sriracha
  • 1 tsp. honey
  • 1 tsp. soy sauce

Directions

  1. Preheat oven to 425F.
  2. Stir together all ingredients in a roasting pan.
  3. Roast for about 13 minutes, until tender. Enjoy!

Nutrition Information

  • Serving Size: 1/2 cup
  • Calories: 65
  • Fat: 4g
  • Sodium: 120mg
  • Potassium: 180mg
  • Carbohydrates: 8g
  • Sugar: 3g
  • Fiber: 3g
  • Protein: 2g 

Veggie Spiral

An impressive yet simple side that will impress your friends and family. Bring to a potluck or prepare for an elegant dinner, this is easy and delicious! Plus it’s fun to make. Who doesn’t like making art with food? So bring out your creative side and make this wonderful masterpiece!

 

Servings: 8

Ingredients

  • 2 tbsp. olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 small russet potatoes, unpeeled, sliced in rounds
  • 1 zucchini, sliced in rounds
  • 1 yellow squash, sliced in rounds
  • 3 large Roma tomatoes, sliced in rounds
  • sea salt and pepper, to taste
  • Dried thyme, to taste
  • 1/2 cup shredded parmesan

Directions

  1. Preheat oven to 375F.
  2. Heat 1 tbsp. of the oil in a skillet. Add the onions and sauté for about 8 minutes, until translucent.
  3. Add the garlic and sauté for another minute.
  4. Spread the onions and garlic in an even layer into the bottom of a greased, round baking dish.
  5. Alternating vegetables, layer them in a spiral in the dish.
  6. Sprinkle the seasonings and drizzle the remaining 1 tbsp. olive oil over the top.
  7. Cover the dish with foil and bake for about 35 minutes.
  8. Uncover the dish, sprinkle with Parmesan, and bake for 25-30 more minutes, until browned. Voilà!

Nutriton Information

  • Calories: 105
  • Fat: 5g
  • Sodium: 390mg
  • Potassium: 415mg
  • Carbohydrates: 12g
  • Sugar: 3g
  • Fiber: 2g
  • Protein: 3g

*Recipe adapted from For the Love of Cooking, at http://www.fortheloveofcooking.net/2009/02/vegetable-tian.html.

Pasta Salad with Roasted Veggies

The longer it sits, the better this pasta salad tastes. I promise. The roasted vegetables add such great flavor to this salad, and surprisingly the whole-wheat pasta works very well in this dish—the nutty flavor complements the other ingredients nicely.

I even discovered a trick that can be used for any pasta salad. After cooking the pasta, toss it with vinegar and lemon juice and refrigerate it for an hour or two—this will prevent the pasta from absorbing the dressing and drying out as it sits.

Pasta Salad with Roasted Veggies

Pasta Salad with Roasted Veggies

Ingredients

  • 1 small yellow squash
  • 1 red bell pepper
  • 1/2 small red onion
  • 1/2 pound asparagus
  • olive oil, to coat
  • 1 lb. whole grain rotini pasta, cooked according to pkg. directions**
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 2 teaspoons dried oregano

Directions

  1. Chop all vegetables into 1/2-inch pieces. Place vegetables in roasting pan and toss with olive oil. Roast in oven for about 30 minutes at 400 F, or until tender.
  2. Toss the vegetables with the pasta in a large bowl. Add remaining ingredients and then refrigerate for at least 2 hours before serving.

*The trick and recipe that I adapted were discovered here at Better Homes & Gardens: http://www.bhg.com/recipe/grilled-veggie-pasta-salad/

**See background for tip.