Favorite Recipes From Channel 22 Cabarrus County Government Channel

— Written By

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


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


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


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