1 tablespoon dried parsley flakes
4 squares of aluminum foil, 10 by 12 inches each
HEAT oven to 450°.
SEPARATE and place fish fillets in center of each foil square. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets. Sprinkle with lemon juice and add parsley on top. Fold ends of foil together to form a leak-proof seal.
BAKE for 10 minutes and serve.
SERVE with baked potatoes and a tossed salad.
Nutrition information: 350 calories, 12 grams total fat, 2 grams saturated fat, 0 grams trans fat, 120 milligrams cholesterol, 260 milligrams sodium, 17 grams total carbohydrate, 5 grams dietary fiber, 6 grams sugars, 41 grams protein.
Black Bean Chili
Makes 6 servings. Source: University of Wyoming Cooperative Extension Service.
2 cups onion, chopped
2 garlic cloves, minced or pressed
1/2 cup water
1 tablespoon ground cumin
1 cup salsa
1 red or green pepper, chopped
3 cups cooked black beans
3 cups canned whole tomatoes with juice
2 cups fresh or frozen corn kernels
Salt to taste
2 additional cups water
COOK onions and garlic in 1/2 cup water in a soup pot on high heat for about 5 minutes, stirring frequently. Add cumin, continue cooking for one minute. Stir in salsa and pepper.
REDUCE heat, cover and simmer for about 5 minutes, stirring occasionally. Add beans and tomatoes; simmer for 10 minutes. Add corn and continue to cook for 10 minutes. Add additional water until desired consistency is reached. Add salt to taste.
SERVE with whole-wheat tortillas.
Nutrition information: 230 calories, 3 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 grams cholesterol, 1,030 milligrams sodium, 42 grams total carbohydrate, 11 grams dietary fiber, 11 grams sugars, 12 grams protein.
Red or green pepper
Dry pinto beans
Canned whole tomatoes
Can of green chilies
1 pound pork roast or steaks
Frozen white fish fillets
Frozen mixed vegetables
Fresh or frozen corn kernels
Staples: chili powder, cumin, oregano, salt, cinnamon, parsley flakes, soy sauce, honey mustard, aluminum foil
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin, and marital or family status. This material was funded, in part, by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.