Late Night Snacking
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Chicken and White Bean Soup
| Prep Time | 20 minutes |
| Cook Time | 20 minutes |
| Servings |
1 1/2 cups
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Ingredients
- 2 tsp extra-virgin olive oil
- 2 leeks white and light green parts only, cut into 1/4 inch rounds
- 1 Tbsp chopped, fresh sage or 1/4 tsp dried
- 2 cans reduced-sodium chicken broth 14-oz cans
- 2 cups water
- 1 can cannellini beans 15-oz can, rinsed
- 12 lb roasted chicken skin discarded, meat removed from bones and shredded (4 cups)
Ingredients
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Instructions
- Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.
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Creamy Corn Soup with Crispy Bacon
| Prep Time | 15 minutes |
| Cook Time | 1 hour |
| Servings |
1 1/3 cups
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Ingredients
- 2 Tbsp unsalted butter
- 1 cup chopped onion
- 1 cup thinly sliced celery
- 1/2 cup thinly sliced carrots
- 2 cloves garlic minced
- 1/4 tsp salt
- 1 Tbsp all-purpose flour
- 2 cups fat-free milk
- 2 bay leaves
- 1 can reduced-sodium chicken broth 14.5 ounces
- 2 cups frozen whole kernel corn thawed
- 2 sprigs fresh thyme or 1/2 tsp dried thyme, crushed
- 4 slices lower-sodium, less fat bacon crisp-cooked and crumbled (optional)
Ingredients
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Instructions
- In a 4-qt. Dutch oven melt butter over medium. Add the next five ingredients (through salt); cook 10 minutes or until vegetables are softened, stirring occasionally. If desired, remove about 1/2 cup of the vegetables to use as a topper. Stir flour into the remaining vegetables. Cook and stir 1 minute more.
- Gradually whisk in milk and broth. Stir in corn, thyme, and bay leaves. Bring to boiling; reduce heat. Simmer, covered, 10 minutes, stirring frequently. Remove from heat; cool 10 minutes.
- Remove and discard thyme sprigs and bay leaves. Using an immersion blender, blend soup until smooth. (Or working in batches, transfer soup to a blender; cover and blend until smooth. Return all of the soup to Dutch oven.) Heat through. Top servings with the reserved vegetables, crumbled bacon, and if desired, black pepper.
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Ground Beef and Potatoes Skillet
| Prep Time | 10 minutes |
| Cook Time | 30 minutes |
| Servings |
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Ingredients
- 3 Tbsp extra-virgin olive oil divided
- 1 lb 90% lean ground beef
- 2 tsp ground cumin
- 1/4 tsp ground pepper
- 1/4 tsp salt
- 1 medium yellow onion, chopped
- 1 yellow bell pepper diced into 1/2 inch cubes
- 1 poblano pepper diced into 1/2 inch cubes
- 2 cloves garlic minced
- 1 bunch lacinato kale stemmed and roughly chopped
- 2 plum tomatoes cored and diced (1/2 inch)
- 1 scallion thinly sliced crosswise (optional)
Ingredients
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Instructions
- Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add beef, cumin, salt and pepper; cook, stirring often to break up the meat, until evenly browned, about 6 minutes. Using a slotted spoon, transfer the beef to a paper-towel-lined plate; do not wipe out the pan. Add 1 tablespoon oil to the drippings in the pan. Add potatoes; cook, stirring occasionally, until the potatoes begin to caramelize and are tender, about 20 minutes. Transfer the potatoes to the plate with the beef.
- Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add onion, bell pepper and poblano; cook, stirring occasionally, until tender, about 6 minutes. Add garlic; cook, stirring often, until aromatic, about 1 minute. Add kale and tomatoes; cook, stirring often, until the kale is wilted, and the tomatoes are heated through, about 3 minutes. Stir in the beef and potatoes. Sprinkle with scallions, if desired.
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Hashbrown Egg Cups
| Prep Time | 20 minutes |
| Cook Time | 40 minutes |
| Servings |
2 egg cups
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Ingredients
- cooking spray
- 20 oz fresh shredded potatoes hashbrowns
- 3 Tbsp canola oil
- 1/4 tsp salt
- 1/4 tsp ground pepper
- 6 eggs large
- 1/3 cup low-fat milk
- 6 Tbsp shredded pepper jack cheese
- 1/4 cup chopped bell pepper
- 1/4 cup chopped red onion
Ingredients
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Instructions
- Preheat oven to 450°F. Generously coat a 12-cup muffin tin with cooking spray.
- Place hash browns in a kitchen towel. Working over the sink, squeeze and wring out as much water as possible. Transfer the squeezed hash browns to a large bowl and stir in oil and 1/8 teaspoon each salt and pepper. Divide the mixture among the muffin cups, pressing it into the bottom and up the sides of each cup to form a crust. (There should be a solid layer in the bottom of the cup, but it's OK if the hash browns don't go completely up the sides.) Generously coat the hash browns with cooking spray.
- Bake the hash-brown nests until golden brown on the bottom and edges, 35 to 45 minutes.
- Whisk eggs, milk and the remaining 1/8 teaspoon each salt and pepper in a medium bowl. Divide sausage, cheese, bell pepper and onion among the baked hash-brown cups and top with the egg mixture (about 2 tablespoons per cup).
- Bake until the egg mixture is set, 8 to 10 minutes. Let cool in the pan for 5 minutes. Run a butter knife around the edges of each cup a few times to loosen completely, then use the knife to lift them out of the tin.
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Two-Ingredient Banana Pancakes
Instructions
- Puree eggs and banana in a blender until smooth.
- Lightly oil a large nonstick skillet and heat over medium heat. Using 2 tablespoons of batter for each pancake, drop 4 mounds of batter into the pan. Cook until bubbles appear on the surface and the edges look dry, 2 to 4 minutes. Using a thin spatula, gently flip the pancakes and cook until browned on the bottom, 1 to 2 minutes more. Transfer the pancakes to a plate. Lightly oil the pan again and repeat with the remaining batter.
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Low Carb Blueberry Muffins
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Servings |
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Ingredients
- 1 3/4 cup almond flour
- 1/4 cup coconut flour
- 1 Tbsp baking powder
- 1/4 tsp baking soda
- 1 cup blueberries
- 3 eggs large
- 1/2 cup reduced-fat milk
- 1/3 cup light brown sugar
- 2 Tbsp light brown sugar
- 1/4 cup avocado oil
- 1 1/2 tsp vanilla extract
Ingredients
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Instructions
- Preheat oven to 350 degrees F. Generously coat a muffin tin with cooking spray.
- Sift almond flour, coconut flour, baking powder, baking soda and salt together in a large bowl. Add blueberries and toss to coat. Whisk eggs, milk, brown sugar, oil and vanilla in a medium bowl. Add to the dry ingredients and stir until combined. Divide the batter among the muffin cups (about 1/4 cup batter per cup).
- Bake the muffins until lightly browned around the edges and a toothpick inserted in the center comes out clean, 20 to 25 minutes. Let cool in the pan on a wire rack for 20 minutes. Run a knife around the edges and remove from the tin to cool completely.
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Cheesy Meatball Casserole
| Prep Time | 20 minutes |
| Cook Time | 40 minutes |
| Servings |
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Ingredients
- 16 oz whole-wheat fusilli (spiral) pasta
- 1 jar lower-sodium marinara sauce 24 oz. jar, divided
- 1 lb 90%-lean ground beef
- 1/2 cup panko breadcrumbs
- 1/4 cup sweet onion grated
- 1/4 cup fresh basil chopped, plus more for garnish
- 1 egg large
- 2 tsp Italian seasoning
- 1/2 tsp salt
- 1/2 tsp crushed red pepper
- 2 cups low-moisture part-skim mozzarella cheese shredded
Ingredients
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Instructions
- Preheat oven to 350°F. Bring a large pot of water to a boil and add pasta; cook until the center of the pasta is still somewhat firm, about 4 minutes less than package directions. Drain the pasta and transfer to a 9-by-13-inch baking dish. Add half of marinara sauce to the pasta and stir to coat.
- Combine ground beef, panko, onion, basil, egg, Italian seasoning, salt and crushed red pepper in a large bowl; gently mix with your hands (do not overmix). Form the mixture into 16 (about 1 1/2-inch) meatballs, nestling the meatballs into the pasta mixture as you work. Pour the remaining marinara sauce over the casserole and top with cheese.
- Bake until a thermometer inserted into the meatballs registers at least 160°F and the cheese is lightly browned, 35 to 40 minutes. Garnish with basil, if desired.
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Garlic Butter Salmon Bites
| Prep Time | 15 minutes |
| Cook Time | 15 minutes |
| Servings |
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Ingredients
- 2 Tbsp unsalted butter melted
- 2 Tbsp lemon juice
- 2 tsp garlic grated
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 lb center-cut salmon filet skinned and cut into 1- inch pieces
- chopped fresh herbs for garnish
Ingredients
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Instructions
- Combine butter, lemon juice, garlic, salt and pepper in a medium bowl. Add salmon pieces and toss to coat well. Let marinate at room temperature for 15 minutes.
- Preheat broiler to high.
- Place the salmon pieces on a rimmed baking sheet. Drizzle any remaining marinade from the bowl over the salmon. (If the butter has solidified, microwave for 3 to 5 seconds to warm.) Broil the salmon 4 inches from the heat source until just cooked through, 4 to 5 minutes. Sprinkle with fresh herbs, if desired.
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National Preparedness Month: Build an Emergency Kit
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