Favorite Recipes From Channel 22 Cabarrus County Government Channel
go.ncsu.edu/readext?433712
The following recipes were featured by Pam Outen, Extension Agent, Family & Consumer Sciences, with the N.C. Cooperative Extension-Cabarrus County Center, during the October 5, 2016, segment of Cook Smart/Eat Smart on Channel 22:
Rainbow Hash
Ingredients:
| 2 Tbsp. olive or coconut oil | ½ tsp. dried basil |
| 1 medium sweet potato, peeled and cubed | ½ tsp. sea salt |
| 1 medium purple potato, peeled and cubed | ½ tsp. pepper |
| 1 large carrot, peeled and cubed | 2 cups fresh kale or spinach, coarsely chopped |
| ½ tsp. dried oregano | 1 small garlic clove, minced |
Directions: In a large skillet, heat oil over medium heat. Cook and stir sweet potato, purple potato, carrot and seasonings until vegetables are tender, 10-12 minutes. Add kale and garlic. Continue cooking until vegetables are lightly browned and kale is tender, about 4 minutes.
Per serving: 304 cal., 14 g fat (2 g sat. fat), 0 chol., 523 mg sod., 43 g carb. (12 g sugars, 5 g fiber), 4 g pro.
Source: Taste of Home, September/October 2016
Southwest Bean Chili
Ingredients:
| 1 can (16 oz) tomato sauce | 1 cup chicken broth |
| 1 can (15 oz) garbanzo beans, rinsed and drained | 3 Tbsp chili power |
| 1 can (15 oz) red kidney beans, rinsed and drained | 4 cloves garlic, minced |
| 1 can (15 oz) black beans, rinsed and drained | 1 Tbsp cocoa powder |
| 1 can (14-½ oz) Mexican-style stewed tomatoes, undrained | 1 tsp ground cumin |
| 1-½ cups frozen corn | ½ tsp salt |
| 2 medium green bell peppers, seeded and chopped | Hot cooked rice (optional) |
Toppings: Shredded cheese, ripe olives, avocado and green onion slices (optional)
Instructions: Combine all ingredients except rice and toppings in slow cooker. Cover and cook on Low 6 – 6 ½ hours or until vegetables are tender. This recipe could also be prepared in a stock pot. Simmer on Low until vegetables are tender.
Yield: 8 – 10 servings
Source: Carmen Long, N.C. Cooperative Extension Service
Stuffed Peppers
Ingredients:
| 3 bell peppers | 1 oz light cheddar cheese, grated |
| 15 oz can black beans, drained and rinsed | 1 oz jalapeno jack cheese, grated |
| 1 cup corn | 2 cloves garlic, minced |
| 1 cup cooked rice | 1 tsp cilantro |
| ½ cup onions, finely chopped | ¼ cup water |
| 1-½ tsp cumin | Nonstick cook spray |
Instructions: Preheat oven to 350 degrees F. Spray 9” x 13” pan with nonstick cooking spray. Cut peppers in half lengthwise and remove seeds. In a large bowl, combine remaining ingredients except cheese. Fill each pepper half with bean mixture and place in pan. Pour ¼ cup water into the pan. Cover with aluminum foil and bake for 30 minutes. Remove foil and sprinkle each half with cheese. Bake uncovered for 5 minutes or until cheese is melted.
Yield: 6 servings
Source: The Produce Lady, North Carolina Cooperative Extension