Transcript
Eggplant dip is similar to hummus and can be used as a side for veggies or as a spread for your sandwiches!
Preparation Information Time: 30 minutes Serves: 8 Total Cost:$3.58 Price per Serving: $0.45
Ingredients:
1 large eggplant 1 16 oz can chickpeas, drained (garbanzo
beans) Cooking spray 3 cloves garlic 1/3 cup lemon juice 2 Tbs Peanut butter Salt and Pepper to taste 1 Tbs olive oil-as needed
Directions:
Peel and slice eggplant about ½ inch thick, and roast in 400 degree oven for approximately 15-20 minutes, or until soft. Be sure to spray the cookie sheet with cooking spray before placing eggplant on the sheet.
In a blender or food processor, combine eggplant and remaining ingredients, except oil until smooth. Use a spatula to ensure all of the ingredients are pureed together.
Mixture will be somewhat thick. Slowly incorporate olive oil until well mixed. Serve chilled.
Suggestions
Use crushed red pepper or cayenne pepper for an added kick.
Enjoy with veggies such as carrots or cucumber, on a pita, or as a sandwich spread.
Try using black beans or white beans in place of the chick peas.
Vegetable oil can be used instead of olive oil.
Prepare the night before a party for a great appetizer dish!
Calories 153
Calories from Fat 48
Calories from SatFat 8
Protein (g) 7
Carbohydrates (g) 21
Sugar (g) 6
Dietary Fiber (g) 6
Soluble Fiber (g) 2
InSoluble Fiber (g) 4
Fat (g) 5
Saturated Fat (g) 1
Trans Fat (g) 0
Mono Fat (g) 3
Poly Fat (g) 1
Cholesterol (mg) 0
Vitamin A - RAE (mcg) 3
Vitamin B1 - Thiamin (mcg) 0
Vitamin B2 - Riboflavin (mg) 0
Vitamin B3 - Niacin (mg) 1
Vitamin B6 (mg) 0
Vitamin B12 (mcg) 0
Vitamin C (mg) 0
Vitamin D - mcg (mcg) 0
Vitamin E - Alpha 1
Folate (mcg) 113
Calcium (mg) 37
Iron (mg) 2
Magnesium (mg) 43
Phosphorus (mg) 126
Potassium (mg) 346
Sodium (mg) 61
Zinc (mg) 1
Omega -3 (g) 0
Omega - 6 (g) 1
This eggplant recipe goes great as a side dish. Add some ground turkey or meat substitute to it to make it a meal!
Preparation Information
Total Time: 1.5 hours Serves: 4 Total Cost: $5.89 Cost per serving: $1.47
Ingredients 1 large eggplant Olive oil for sprinkling Dash of salt (1/8 tsp) 1/4 tsp Pepper 2 Tbsp olive oil 1 clove garlic, finely chopped 1 medium ripe tomato, coarsely chopped 1 onion chopped 1 Tbsp hot sauce 1 C cottage cheese 1/2 C Mozzarella, shredded, divided 1 Tbs Seasoning as appropriate (Italian seasoning, oregano) 1 egg, beaten
Directions
Set the oven at 400°F Halve the eggplant lengthwise. Place them in the baking
dish, cut sides up. Drizzle generously with olive oil and season to taste. Bake for 25 minutes or until tender.
Scoop out the eggplant flesh into a mixing bowl with a spoon and mash it with a fork.
In a skillet, heat the 2 tablespoons olive oil over medium heat. Sauté chopped garlic over medium heat stirring often for 2 minutes, or until the garlic is fragrant.
Add the tomatoes, onions, salt, and pepper, stirring often for 3-4 minutes.
Stir in the eggplant flesh and hot sauce. Continue cooking, stirring occasionally, for 7 minutes or until the mixture is pulpy and well flavored. Turn the heat off.
Lower the oven temperature to 375°F. Stir the cottage cheese, 1/4 C mozzarella,
seasonings into the eggplant mixture. Let the mixture cool for 5 minutes and add the egg and combine. Fill the eggplant shells back with the stuffing. Return the shells to the baking dish.
Bake the eggplant for 30-40 minutes or until the shells are tender when pierced with a fork. During the last 10 minutes of baking, sprinkle ¼ C mozzarella on top of the eggplant.
Suggestions
Use low fat or fat free options for the cottage and mozzarella cheeses for a lower calorie, healthier dish!
Vegetable oil can be substituted for olive oil.
1/2C spaghetti sauce can be used instead of tomatoes.
Calories 232
Calories from Fat 90
Calories from SatFat 16Protein (g) 19
Carbohydrates (g) 28Sugar (g) 11
Dietary Fiber (g) 6Fat (g) 10
Saturated Fat (g) 2Trans Fat (g) 0Mono Fat (g) 7Poly Fat (g) 1
Cholesterol (mg) 37
Vitamin A - RAE (mcg) 100Vitamin B1 - Thiamin (mcg) 0Vitamin B2 - Riboflavin (mg) 0
Vitamin B3 - Niacin (mg) 1Vitamin B6 (mg) 0Vitamin B12 (mcg) 1Vitamin C (mg) 17
Vitamin D - mcg (mcg) 0Vitamin E - Alpha 2Folate (mcg) 50Calcium (mg) 362
Iron (mg) 2
Magnesium (mg) 45
Phosphorus (mg) 328
Potassium (mg) 645
Sodium (mg) 555
Zinc (mg) 2
Omega -3 (g) 0
Omega - 6 (g) 1
This classic Italian dish can be served as an entrée. Try adding some ground turkey or meat substitute to make this a complete meal!
Preparation Information
Total Time: 1 hr 10 min Serves: 5 Total Cost: $14.27 Cost per serving: $2.97
Ingredients
2 large eggplants, sliced lengthwise 3/4-inch thick (8 slices) 5 tablespoons olive oil Cooking spray for baking dish Dash table salt (1/8tsp) 1/2 tsp ground black pepper 2 garlic cloves, minced 1 (15-ounce) container Cottage Cheese 1 large egg 1 1/2 C shredded mozzarella cheese divided 1 tablespoons dried oregano leaves, Italian seasoning or
other comparable seasoning 1 16oz jar of spaghetti sauce
Directions
Preheat oven to 400 degrees F. Arrange sliced eggplant in a single layer on 2 sheet pans.
Brush on both sides using 3 tablespoons of oil and season with salt and pepper.
Bake the eggplant until it is soft and golden, about 25 minutes. Turn over half way through cooking. After this step lower oven temperature to 350 degrees F.
In a medium skillet add 2 tablespoons of oil and sauté the minced garlic for 2 minutes. Add jar of spaghetti sauce and allow it to simmer for at least 10 minutes.
In a large bowl add the cottage cheese, egg, 1 C Mozzarella, Italian seasoning, 1/8 teaspoons of salt and 1/2teaspoon pepper. Mix well.
Spray a 13X9 baking dish with cooking spray. Spread half of the spaghetti sauce on the bottom of
the prepared baking dish. Lay 4 slices eggplant on top followed by the cheese mixture.
Lay another 4 slices of eggplant and finish with marinara sauce. Top with the remaining 1/2 cup Mozzarella. Bake until golden brown, at 350 degrees, for 30 minutes.
Calories 324
Calories from Fat 155
Calories from SatFat 41
Protein (g) 25
Carbohydrates (g) 32
Sugar (g) 20
Dietary Fiber (g) 8
Soluble Fiber (g) 2
InSoluble Fiber (g) 3
Fat (g) 27
Saturated Fat (g) 8
Trans Fat (g) 0
Mono Fat (g) 12
Poly Fat (g) 2
Cholesterol (mg) 69
Vitamin A - RAE (mcg) 43Vitamin B1 - Thiamin
(mcg) 0Vitamin B2 - Riboflavin
(mg) 0
Vitamin B3 - Niacin (mg) 1Vitamin B6 (mg) 0
Vitamin B12 (mcg) 1Vitamin C (mg) 6
Vitamin D - mcg (mcg) 0Vitamin E - Alpha 2
Folate (mcg) 49
Calcium (mg) 372
Iron (mg) 2
Magnesium (mg) 39
Phosphorus (mg) 207
Potassium (mg) 553
Sodium (mg) 1014
Zinc (mg) 1
Omega -3 (g) 0
Omega - 6 (g) 1
A classic buttermilk pancake jazzed up with sweet raspberries makes this a favorite for all ages. Add Raspberries to your favorite pancake mix for an easy morning meal!
Preparation Information
Total Time: 20 minutes Serves: 4 Total Cost: $6.00 or $1.08 Cost per serving: $1.50 or 0.27 cents for boxed
version
Ingredients 1 egg 1 Cup buttermilk 2 Tbsp olive oil 1 Cup flour, all purpose 1 Tbsp sugar, granulated 1 tsp baking powder ½ tsp baking soda ½ tsp salt 1 Cup raspberries Cooking spray, olive oil
Directions
Beat egg in a medium bowl and add remaining ingredients in order listed and beat until smooth.
Heat frying pan and spray with cooking spray. Pour batter onto pan using ¼ cup of batter for each pancake.
Flip pancakes once bubbles start to form on the top, or until golden brown. Remove from pan once golden brown on both sides.
Suggestions
Use boxed pancake mix to lower the cost of ingredients.
Add additional mix or flour if the batter is too watery.
Use low fat buttermilk for a lower calorie option! Don’t have buttermilk? Use 1 Cup milk +1Tbs vinegar
instead! Serve with sugar free raspberry jam for an even
sweeter morning treat! Try using half whole wheat flour for a higher fiber
pancake that will help keep you full for your morning.
Calories 247
Calories from Fat 83
Calories from SatFat 16
Protein (g) 7
Carbohydrates (g) 34
Sugar (g) 8
Dietary Fiber (g) 3
Soluble Fiber (g) 0
InSoluble Fiber (g) 1
Fat (g) 9
Saturated Fat (g) 2
Trans Fat (g) 0
Mono Fat (g) 6
Poly Fat (g) 1
Cholesterol (mg) 55Vitamin A - RAE (mcg) 22Vitamin B1 - Thiamin (mcg) 0Vitamin B2 - Riboflavin (mg) 0Vitamin B3 - Niacin (mg) 2Vitamin B6 (mg) 0Vitamin B12 (mcg) 0Vitamin C (mg) 9Vitamin D - mcg (mcg) 0Vitamin E - Alpha 1
Folate (mcg) 73
Calcium (mg) 150
Iron (mg) 2
Magnesium (mg) 22
Phosphorus (mg) 121
Potassium (mg) 189
Sodium (mg) 632
Zinc (mg) 1
Omega -3 (g) 0
Omega - 6 (g) 1
Use this sweet and flavorful dressing on top of your favorite salad!
Preparation Information
Total Time: 5 minutes Serves: 24 Total Cost: $2.64 Cost per serving: $0.11
Ingredients
1 1/3 cups fresh raspberries or thawed frozen unsweetened raspberries
1/3 cup chicken broth 2 tablespoons sugar 1 tablespoon cider vinegar 2 1/2 teaspoons olive oil 2 teaspoons mustard
Directions
Add all ingredients to a blender. Blend for 30 seconds or until smooth.
Suggestions Use as a dressing for a salad or for your favorite
veggie dip. For a less sweet dressing add more cider vinegar. To lower the sodium use reduced sodium chicken
broth.
Calories 13
Calories from Fat 5
Calories from SatFat 1
Protein (g) 0
Carbohydrates (g) 2
Sugar (g) 1
Dietary Fiber (g) 0
Soluble Fiber (g) 0
InSoluble Fiber (g) 0
Fat (g) 1
Saturated Fat (g) 0
Trans Fat (g) 0
Mono Fat (g) 0
Poly Fat (g) 0
Cholesterol (mg) 0
Vitamin A - RAE (mcg) 0Vitamin B1 - Thiamin
(mcg) 0Vitamin B2 - Riboflavin
(mg) 0
Vitamin B3 - Niacin (mg) 0
Vitamin B6 (mg) 0
Vitamin B12 (mcg) 0
Vitamin C (mg) 2
Vitamin D - mcg (mcg) 0
Vitamin E - Alpha 0
Folate (mcg) 2
Calcium (mg) 2
Iron (mg) 0
Magnesium (mg) 2
Phosphorus (mg) 3
Potassium (mg) 12
Sodium (mg) 18
Zinc (mg) 0
Omega -3 (g) 0
Omega - 6 (g) 0
Try this sweet treat as your breakfast, afternoon snack, or dessert.
Preparation Information Total Time: 5 minutes Serves: 2 Total Cost: $2.01 Cost per serving: 1.01
Ingredients ¼ Cup raspberry yogurt ¾ Cup milk 1/3 Cup frozen raspberries Ice Directions In a blender add all ingredients. Blend until
smooth.
Suggestions
Use sugar free, non-fat yogurt and skim milk for a healthier, guilt free treat!
Try using soy milk or almond milk for a nutty alternative to this smoothie!
Fresh raspberries can be used instead of frozen, add 1/2C ice to keep the drink frozen!
Calories 49
Calories from Fat 1
Calories from SatFat 0
Protein (g) 4
Carbohydrates (g) 9
Sugar (g) 7
Dietary Fiber (g) 1
Soluble Fiber (g) 0
InSoluble Fiber (g) 0
Fat (g) 0
Saturated Fat (g) 0
Trans Fat (g) 0
Mono Fat (g) 0
Poly Fat (g) 0
Cholesterol (mg) 2Vitamin A - RAE (mcg) 52Vitamin B1 - Thiamin (mcg) 0Vitamin B2 - Riboflavin (mg) 0Vitamin B3 - Niacin (mg) 0Vitamin B6 (mg) 0Vitamin B12 (mcg) 0Vitamin C (mg) 4Vitamin D - mcg (mcg) 1Vitamin E - Alpha 1Folate (mcg) 4Calcium (mg) 146Iron (mg) 0Magnesium (mg) 9
Phosphorus (mg) 86
Potassium (mg) 154
Sodium (mg) 53
Zinc (mg) 0
Omega -3 (g) 0
Omega - 6 (g) 0
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