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/. 

Brown Rice Mushroom Casserole 

 Warm, inviting, happy food. That’s how I would describe this casserole. Super easy to assemble, and a savory palate pleaser. You’ve got fiber and protein and calcium and lots of flavor, so you and your body should be quite content. I hope you’ll enjoy this, either as a simple side dish or a light meal! 

 

Servings: 8

Ingredients

  • 4 cups cooked brown rice
  • 10 oz button mushrooms, chopped
  • 1 tbsp. dried basil
  • Salt and pepper, to taste
  • 4 egg whites
  • 1/2 cup shredded Parmesan cheese
  • 1/4 cup milk

Directions

  1. Preheat oven to 350F.
  2. Mix together the rice, mushroom, basil, salt and pepper. Place this mixture in a greased 13×9 casserole dish.
  3. Whisk together the egg whites, cheese and milk. Pour this over the rice mixture.
  4. Bake the dish for about 30 minutes, then serve!

Nutrition Information

  • Serving Size: ~1 cup 
  • Calories: 165
  • Fat: 3g
  • –Saturated: 1
  • –Polyunsaturated: 0g
  • –Monounsaturated: 0g
  • –Trans: 0g
  • Sodium: 140mg
  • Potassium: 185mg
  • Carbohydrates: 25g
  • Sugar: 2g
  • Fiber: 3g
  • Protein: 9g
  • Vitamin A: 2%
  • Vitamin C: 3%
  • Calcium: 10%
  • Iron: 7%

* This recipe was adapted from The Gracious Pantry, at http://www.thegraciouspantry.com/clean-eating-mushroom-brown-rice-casserole/.

Mexican Quinoa Salad

While we are on the verge of winter (although winter is a relative term in Arizona), you’re probably thinking this would actually be a great dish in the summer. And I’m not gonna lie, it’s super refreshing and fabulous in the summer. But honestly, it’s too delicious to have at only one time during the year, which is why I’m sharing it now! This is great as a meal by itself, as a side, or even as a dip with some chips. Enjoy!

Mexican Quinoa Salad

Servings: 6

Ingredients

  • 2 cups cooked quinoa (I used Archer Farmers Steam-in-bag Frozen Quinoa, 10 oz, found at Target–so easy!!)
  • 1 pint cherry tomatoes, cut in half
  • 1 can corn, drained
  • 1 can black beans, rinsed and drained
  • 1 small red onion, chopped
  • 1 green pepper, chopped
  • 1/4 cup olive oil
  • juice of 1 lime
  • 1 tsp cumin
  • 1 tsp garlic salt
  • 1/4 tsp red pepper
  • black pepper, to taste
  • queso fresco or feta, for serving

Directions

  1. Mix together all of these wonderful ingredients and Voila, you have Mexican Quinoa Salad!
  2. Top with cheese for extra deliciousness 🙂

Nutrition Information

  • Serving Size: ~1 cup with 2 tbsp. cheese
  • Calories: 340
  • Fat: 17g
  • –Saturated: 5g
  • –Polyunsaturated: 1g
  • –Monounsaturated: 7g
  • –Trans: 0g
  • Sodium: 765mg
  • Potassium: 170mg
  • Carbohydrates: 34g
  • Sugar: 6g
  • Fiber: 8g
  • Protein: 14g
  • Vitamin A: 20%
  • Vitamin C: 50%
  • Calcium: 5%
  • Iron: 20%

* This recipe was adapted from Swanky Dietitian, whose blog unfortunately no longer exists.

Turkey Sausage Jambalaya

If you’re feelin’ a little adventerous, I hope you’ll try this out! A Cajun-inspired one-pot wonder, I think you’ll enjoy this flavorful and creamy dish! The use of brown-rice and turkey sausage makes the dish leaner and adds fiber, so you’re sure to be content. I hope this will satisfy your craving for some spicy cajun comfort food!

Turkey Sausage Jambalaya

Servings: 5

Ingredients

  • 1 tbsp. oil
  • 13 oz. turkey kielbasa, sliced
  • 1 1/2 cups uncooked brown long-grain rice
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 yellow onion, chopped
  • 1 jalapeño, thinly sliced
  • 14 oz. can diced tomatoes
  • 2 bay leaves
  • 1 tbsp. dried thyme
  • 1 tsp. oregano
  • 1/2 tsp. red pepper flakes, or to taste
  • salt and pepper, to taste
  • 2 cups low-sodium chicken broth

Directions

  1. Heat the oil in a large pot over medium-heat.
  2. Add the sausage in a single layer and brown for about 1-2 minutes on each side.
  3. Next add the peppers, onions and jalapeno and saute for about 4 minutes until the vegetables are browned.
  4. Next throw in the tomatoes and spices and stir until well combined.
  5. Lastly mix in the rice and chicken broth and bring everything to a boil.
  6. Reduce the heat and bring the mixture down to a simmer.
  7. Cover and allow to simmer for about 1 hour, until the rice is tender and the liquid is absorbed. (Don’t forget to remove the bay leaves!)

Nutrition Information

  • Serving Size: about 2 cups
  • Calories: 390
  • Fat: 11g
  • –Saturated: 3g
  • –Polyunsaturated: 1g
  • –Monounsaturated: 3g
  • –Trans: 0g
  • Sodium: 1300mg
  • Potassium: 250mg
  • Carbohydrates: 51g
  • Sugar: 6g
  • Fiber: 4g
  • Protein: 18g
  • Vitamin A: 25%
  • Vitamin C: 103%
  • Calcium: 12%
  • Iron: 14%

* This recipe was adapted from The Wanderlust Kitchen, at http://thewanderlustkitchen.com/one-pot-spicy-southern-sausage-rice/.

Banana Roll-Up

With lots of whole grains and peanut-buttery deliciousness, you really can’t go wrong with this banana roll-up. I just love the peanut-butter and banana combo… I realized this is my fourth post in which this pair comes together though. Oops. I just can’t help myself I guess! But anyways, while the roll-up isn’t necessarily low in calories, the healthy fats, fiber and protein make it very filling and will keep you going for a long time! And of course you can eat just half of one which is only 300 calories. It would make a great breakfast or lunch, and half of one makes the perfect pre- or post-workout snack as well. I used to have these at track meets during high school, and after a race I always looked forward to them. Hope you enjoy!

Banana Roll-Up

Servings: 1

Ingredients

  • 1 8″ inch whole-wheat tortilla
  • 2 tbsp peanut butter
  • 1 tsp honey
  • 1/4 cup oats
  • 1 medium banana

Directions

  1. Spread the peanut butter on the tortilla.
  2. Sprinkle with oats and drizzle with honey
  3. Place the banana in the middle and roll it up!

Nutrition Information

  • Serving Size: 1 roll-up
  • Calories: 600
  • Fat: 23g
  • Sodium: 575mg
  • Carbohydrates: 87g
  • Sugar: 26g
  • Fiber: 12g
  • Protein: 17g

Thai Peanut Pasta

In this dish, you get healthy fat from the peanut butter, a full serving of vegetables, and whole grain from the soba noodles, which are made with buckwheat! Although there are quite a few ingredients, they add loads of flavor and the dish still doesn’t take that long to make! (I’m also working on my picture-taking skills, I hope they’re improving :)).


Servings: 6

Ingredients

  • 8 – 10oz soba noodles
  • 2 cups broccoli florets
  • 1/2 cup chunky peanut butter
  • 1 tbsp. sesame oil
  • 1 tbsp. red curry paste
  • 1 tbsp. honey
  • 2 tbsp. soy sauce
  • juice of 1 lime
  • 1 tbsp. fresh ginger, minced
  • 2 cloves garlic, minced
  • 1/4 tsp. black pepper
  • 1/2 cup shredded carrots
  • 1 red bell pepper, chopped
  • 2 green onions, chopped

Directions

  1. Bring a pot of water to a boil.
  2. Cook the broccoli for 5 minutes, drain and set aside.
  3. Using the same pot of boiling water, cook the soba noodles according to package directions. Drain.
  4. Meanwhile, combine the peanut butter, oil, curry paste, soy sauce, honey, lime juice, ginger, garlic and pepper in a separate bowl.
  5. Mix together the noodles, sauce, broccoli, carrots, and red pepper.
  6. Garnish with green onions and eat!

Nutrition Information

  • Serving Size: 1 1/2 cups
  • Calories: 365
  • Fat: 14g
  • Sodium: 470mg
  • Potassium: 255mg
  • Carbohydrates: 48g
  • Sugar: 9g
  • Fiber: 6g
  • Protein: 13g

*Recipe adapted from The Recipe Critic, at http://therecipecritic.com/2015/01/peanut-ginger-noodles/.


Peanut Butter Banana Muffins

Not gonna lie I am pretty proud of these muffins! I tried making something similar last week and lemme just say each muffin probably weighed about 5 pounds… These are much, much better. Light, tender, and moist, like a muffin should be. Not too sweet, full of whole grains and fruit and healthy fat from the peanut butter, I think you’ll like these if you try them!! I snuck in some chocolate chips too, but no pressure (even though you really should, haha).

PB Banana Choc. Chip Muffins

Peanut Butter Banana Muffins

Ingredients

  • 1/2 cup PB
  • 2 bananas
  • 2 tbsp. light brown sugar
  • 1 egg
  • 1 tsp. vanilla
  • 1 cup milk
  • 1 cup whole wheat flour
  • 1/2 cup oats
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/3 cup semisweet chocolate chips (optional)

Directions

  1. Preheat the oven to 425F.
  2. In a large bowl, beat the peanut butter and bananas on low speed until well combined. Then in the following order, beat in the sugar, egg, vanilla, and milk.
  3. In a separate bowl, mix the flour, oats, baking powder, and salt. Add these dry ingredients to the wet ingredients.
  4. Using a spatula, combine the dry and wet ingredients just until moist. (Do not overmix!!). Lightly fold in the chocolate chips, if desired.
  5. Spoon the batter (about 1/3 cup) into muffin tins lined with paper baking cups (I sprayed them with oil so they wouldn’t stick).
  6. Bake for about 25 minutes, or until golden brown. Enjoy!!

*This recipe was adapted from the Peanut-Butter Quick Bread recipe in The Good-Housekeeping All-American Cookbook (from 1987, my mom’s old cookbook LOL).

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.

Peanut Butter Banana Oatmeal

Being that this is my first attempt at food photography, my skills are… limited, to say the least. A purple bowl against a purple backdrop (a.k.a. my bed comforter)–who does that? Still, I wanted to share one of my favorite breakfasts. If it weren’t for this oatmeal I am not sure I would have gotten out of bed this morning. Even though there’s only two weeks left in the semester, I feel like I am already checked out. Anyhow, this is easy peasy and quite delicious, so I hope you’ll give it a try at some point!

Peanut Butter Banana Oatmeal

Peanut Butter Banana Oatmeal

Ingredients

  • 1/2 cup oats
  • 1 tablespoon peanut butter
  • 1 banana

Directions

Add water to oats so they’re covered. Microwave for 2 minutes. Stir in peanut butter and cut up a banana to throw on top. And that’s it!