Favorite Recipes From Channel 22 Cabarrus County Government Channel
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:
|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
|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