Spicy Rice Casserole

Spicy Rice Casserole

Prep time: 10 minutes
Cooking time: 45 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

1 pound lean ground beef (15% fat)
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 Tablespoon chili powder (or more to taste)
1 Tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded low fat cheddar cheese

Directions

  1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
  2. Add onion and peppers and cook for 8 to 10 minutes until vegetables are soft.
  3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
  4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
  5. Sprinkle with cheese and serve.
  6. Refrigerate leftovers within 2 hours.

Notes

  • Try brown rice and simmer for 10 more minutes.
  • If using instant rice, reduce water to 1 cup.
  • Try ground turkey in place of beef.
Source: http://foodhero.org/recipes/spicy-rice-cas...

Pinto Bean Dip

Pinto Bean Dip

Prep time: 5 minutes
Makes: 28 tablespoons
Serving Size 2 Tablespoons

Ingredients

1 can (15 ounces) pinto beans, rinsed and drained
1 can (4 ounces) mild jalapeño peppers
1 Tablespoon vegetable oil
1 Tablespoon barbecue sauce or ketchup
1 Tablespoon water
1⁄2 teaspoon onion powder
1⁄8 teaspoon each salt and pepper

Directions

  1. For a smooth dip, place Ingredients in a blender and blend until smooth.
  2. For a chunky dip, mash beans well with a fork or potato masher, stir in remaining Ingredients.
  3. Add additional water as needed for desired consistency.
  4. Refrigerate leftovers within 2 hours.

Notes

  • Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Source: http://foodhero.org/recipes/pinto-bean-dip

Kiwi Salsa

Kiwi Salsa

Prep time: 15 minutes
Makes: 16 tablespoons
Serving Size 2 tablespoons

Ingredients

1 cup kiwi, peeled and chopped (about 2 kiwi)
2 Tablespoons onion, finely chopped (try red or sweet)
1 Tablespoon jalapeno pepper, minced (seeds removed)
1 Tablespoon cilantro, finely chopped
1 Tablespoon fresh lime juice
1⁄8 teaspoon salt

Directions

  1. Combine all Ingredients in a medium bowl and stir gently to combine.
  2. Refrigerate leftovers within 2 hours.

Notes

  • Try with tacos, tostadas, fish, chicken, and more. 
  • Texture will be best when freshly made.
Source: http://foodhero.org/recipes/kiwi-salsa

Peach Salsa

Peach Salsa

Prep time: 15 minutes
Makes: 16 servings
Serving Size 2 tablespoons

Ingredients

1 cup chopped peaches, canned or fresh (about 1.5 to 2 medium fresh)
1 large tomato, chopped
1 bell pepper, seeded and chopped
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup chopped cilantro
1 Tablespoon lime juice
1⁄4 teaspoon each salt and pepper

Directions

  1. Combine peaches, tomato, bell pepper, onion and cilantro in a large bowl. Add lime juice, salt and pepper and gently stir to mix.
  2. Cover and refrigerate until ready to serve.
  3. Refrigerate leftovers within 2 hours.

Notes

  • For extra flavor, add cayenne pepper or diced jalapeno peppers.
  • Serve with fresh vegetables, crackers or Food Hero Baked Tortilla Chips.
  • Try with tacos, tostadas, fish, chicken, and more.
Source: http://foodhero.org/recipes/peach-salsa

Veggie Quesadillas with Cilantro Yogurt Dip

Veggie Quesadillas with Cilantro Yogurt Dip

Prep time: 15 minutes
Cooking time: 20 minutes
Makes: 12 servings
Serving Size 1 quesadilla

Ingredients

12 soft corn tortillas (6 inches)
1 1⁄2 cups cheddar cheese, shredded
1 cup corn kernels (fresh, frozen/thawed, or canned/drained)
1⁄2 cup beans, black or pinto (canned or cooked; drained)
1⁄2 cup cilantro, chopped
1 carrot, shredded
1 bell pepper, finely chopped
1 jalapeno pepper, finely minced (optional)

CILANTRO YOGURT DIP
2 cups plain nonfat yogurt
1⁄4 cup cilantro, finely chopped
1⁄2 teaspoon salt

Directions

  1. Preheat large skillet over low heat (250 degrees in an electric skillet).
  2. Divide cheese, corn, beans, cilantro, shredded carrots and peppers between the tortillas, covering about half of each tortilla. Fold each tortilla in half over the filling.
  3. Place one or two folded tortillas on a dry skillet and heat until cheese is melted and tortilla is slightly golden, about 3 minutes.
  4. Turn over and cook other side until golden, about 1 minute.
  5. Remove to a plate and repeat until all tortillas are heated.
  6. Mix together nonfat yogurt, cilantro and salt to make the dip.
  7. Cut each quesadillas intowedges and serve immediately with the dip.
  8. Refrigerate leftovers within 2 hours.

Notes

  • One large ear of corn makes about 1 cup of cut corn.
Source: http://foodhero.org/recipes/veggie-quesadi...