Recipe Tag: Health meets Food

Butternut Squash and White Bean Quesadilla – HmF – Virtual

Gather all ingredients and equipment.

Preheat oven to 400°F (200°C).

Prepare a sheet pan lined with foil, and lightly spray with cooking spray. Place butternut squash (with seeds removed) on pan, and bake 30 minutes or until soft.

Puree squash with milk in blender until smooth then set aside.

In a bowl, toss garlic, beans, cumin, oregano, salt, and pepper.

Heat oil in the pan over medium heat. Once hot, add the bean mixture to the pan. Cook for 1 to 2 minutes. Add half of the reserved bean liquid. Allow to cook and mash about half the beans until slightly thickened, about 8 minutes. Remove from heat and stir in cilantro.

Lay corn tortillas on flat surface then top with 1/4 cup of butternut squash puree and 1/4-1/2 cup of cannellini bean mixture.

Sprinkle top of mixture with 1 tablespoon of cheese, then top with another corn tortilla and press gently.

Heat a large skillet over medium heat and coat with pan spray. Place quesadillas in the skillet one at a time, working in batches if needed. Cook each side for about 3 minutes, until goldren brown. Before flipping the quesadillas, spray the tops with pan spray to ensure both sides brown evenly.

Alternate Cooking Method: Arrange quesadillas in a single layer on a baking sheet. Bake in the oven until cheese is melted and edges are crisp, flipping half way through, about 8-12 minutes.

Butternut Squash and White Bean Quesadilla – HmF

Gather all ingredients and equipment.

Preheat oven to 400°F (200°C).

Prepare a sheet pan lined with foil, and lightly spray with cooking spray. Place butternut squash (with seeds removed) on pan, and bake 30 minutes or until soft.

Puree squash with milk in blender until smooth then set aside.

In a bowl, toss garlic, beans, cumin, oregano, salt, and pepper.

Heat oil in the pan over medium heat. Once hot, add the bean mixture to the pan. Cook for 1 to 2 minutes. Add half of the reserved bean liquid. Allow to cook and mash about half the beans until slightly thickened, about 8 minutes. Remove from heat and stir in cilantro.

Lay corn tortillas on flat surface then top with 1/4 cup of butternut squash puree and 1/4-1/2 cup of cannellini bean mixture.

Sprinkle top of mixture with 1 tablespoon of cheese, then top with another corn tortilla and press gently.

Heat a large skillet over medium heat and coat with pan spray. Place quesadillas in the skillet one at a time, working in batches if needed. Cook each side for about 3 minutes, until goldren brown. Before flipping the quesadillas, spray the tops with pan spray to ensure both sides brown evenly.

Alternate Cooking Method: Arrange quesadillas in a single layer on a baking sheet. Bake in the oven until cheese is melted and edges are crisp, flipping half way through, about 8-12 minutes.

Baked Sweet Potato Fries – HmF – Virtual

Preheat oven to 425°F (220°C).

Cut sweet potatoes into 1/2 inch sticks. Try to keep all of the cuts around the same size to assure that they cook evenly.

In a large bowl, toss the sweet potatoes with olive oil, salt, and pepper.

Line a baking sheet with foil and grease with pan spray. Place the sweet potato fries onto the baking sheet, being careful that they are not overlapping one another.

Spray sweet potatoes with spray oil and immediately place bake for 20-25 minutes or until golden brown. Flip fries once halfway through baking.

Serve immediately.

Simple Sauteed Swiss Chard – HmF – Virtual

Tear or cut the greens into bite-sized pieces, removing the hard stems.

Heat a large saucepot over medium-low heat. Add olive oil and onion and cook until it starts to turn translucent, about 4 minutes.

Add garlic and continue to cook, stirring often, for 30 more seconds. Turn down the heat if the onions begin to brown.

Add the greens, salt, and pepper to the pan. Stir the greens often. Add water if necessary to wilt, a few tablespoons at a time.

Continue stirring until greens are fully cooked, about 5 minutes.

Serve.

Oven Fried Chicken Tenders – svs4

Gather all ingredients and equipment.

Place the chicken breast between two pieces of cling wrap.

Gently pound the thick end of the chicken breast with a meat mallet or the bottom of a small skillet until it is uniform thickness (about 1/2 inch thick).

Cut into strips about 1/2 inch wide.

Place the breadcrumbs, parmesan, garlic powder, onion powder, salt, and pepper in a bowl and toss gently until well blended.

Place the egg in a second bowl and whisk until frothy.

Place the flour in a third bowl.

Place a cookie sheet or large skillet in the oven and preheat to 400°F.

When the oven is hot, dredge the chicken strips in the flour until well coated.

Transfer the floured chicken to the egg and toss gently to coat.

Next, place the chicken in the bowl with the breadcrumbs and toss to coat. Press the breadcrumbs onto the chicken strips.

Place on the cookie sheet and bake for 15 to 20 minutes. Turn every five minutes.

Serve with dipping sauce.

Quick Red Beans and Rice – Virtual

Place the water in a saucepan and bring to a boil.

Add the brown rice, stir, and reduce to a simmer.

Partially cover the pan and cook for 40 minutes or until rice is tender and the water is fully absorbed.

Fluff with a fork when finished.

While the rice is cooking, place a medium sized pot over medium-high heat.

Add the oil.

Once hot, add the onion, celery, green pepper, sausage, thyme, hot sauce, cayenne, salt, and pepper.

Cook until vegetables are soft, about 5 to 7 minutes. Stir frequently.

Add the garlic and cook for another 1 to 2 minutes. Stir frequently.

Add the beans, stock, and bay leaves.

Reduce the heat to medium-low and simmer for 15 to 20 minutes to thicken.

If you prefer a creamy texture, mash some of the beans with a potato masher or whisk.

Serve over hot brown rice.