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Hummus and Roasted Veggie Bowl
Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
15 Min
Total time
25 Min
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Ingredients
1 head of cauliflower or romanesco, sliced lengthwise in 4 slices
1 bell pepper, remove seeds, and cut into thick strips
1 cup cherry tomatoes cut in half
1 small onion cut into slices
1 tablespoon olive oil
pinch paprika
1 tsp cracked pepper
2 tsp Italian seasoning
4 cups lettuce
2 cups sliced cucumbers
1 cup sliced radishes
4 tablespoons light salad dressing
Instructions
Place the cauliflower or romanesco in an oven-proof skillet with the peppers, tomatoes, and onions. Sprinkle with olive oil and seasonings. Bake at 400 degrees for 15 minutes, turning the veggies once or twice. They are done when browned and crisp-tender.
Place the hummus in the center of 4 large plates. Surround it with the lettuce, radishes, and cucumbers.
Place the roasted veggies in the center of the plates on top of the hummus.
Sprinkle each plate with one tablespoon of light dressing.
Serve immediately. It is nice to have a lemon wedge and whole wheat pita half on the side of each plate as a garnish.
Nutrition Facts
Calories
167.89
Fat
9.32 g
Sat. Fat
1.49 g
Carbs
19.4 g
Fiber
6.43 g
Net carbs
13.03 g
Sugar
9.22 g
Protein
5.15 g
Sodium
164.23 mg
Cholesterol
5.25 mg
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Buffalo Chili Bowl
Yield 5
Author Judy Doherty
Prep time
10 Min
Cook time
30 Min
Total time
40 Min
This recipe uses a small amount of very lean buffalo stew meat along with beans and squash to create a hearty spice chili.
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Ingredients
1 tablespoon olive oil
1 onion, chopped
2 cloves garlic, minced
8 ounces buffalo stew meat, cut in small pieces
2 cans pinto beans, drained
1 can crushed tomatoes, no salt added
1 large red yam, cut in cubes
2 cups vegetable or beef broth, low sodium
2 tsp ground cumin
2 tsp chili powder
1 tsp oregano
1 tsp garlic powder
1 tsp red pepper flakes
1 tsp paprika
1 sprig parsley
Garnish: 1/2 cup shredded cheddar
Garnish: 1/2 cup diced raw onion or green scallion
Garnish: 4 tsp sour cream
Instructions
Place the olive oil in a Dutch oven pan. Saute the onions and garlic.
Add the buffalo or lean beef and brown briefly.
Add the drained canned pinto beans, diced sweet potato, canned tomato, broth, and seasonings. Bring to a boil, then cover and lower to a simmer. Stir occasionally. Cook for 15-20 minutes or until the meat is tender up to 45 minutes.
Serve in 4 bowls. Garnish with cheese, sour cream, and onion.
Notes
You can also use lean ground beef or cut-up chicken breast instead of the buffalo meat.
Nutrition Facts
Calories
440.05
Fat
11.35 g
Sat. Fat
4 g
Carbs
61.64 g
Fiber
14.47 g
Net carbs
47.19 g
Sugar
7.75 g
Protein
25.9 g
Sodium
350 mg
Cholesterol
41.31 mg
copyright foodandhealth.com
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Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
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Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.
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Recipes in this issue - click here to search more.
Hummus and Roasted Veggie Bowl
Ingredients
Instructions
Nutrition Facts
Calories
167.89Fat
9.32 gSat. Fat
1.49 gCarbs
19.4 gFiber
6.43 gNet carbs
13.03 gSugar
9.22 gProtein
5.15 gSodium
164.23 mgCholesterol
5.25 mgDid you make this recipe?
Buffalo Chili Bowl
Ingredients
Instructions
Notes
You can also use lean ground beef or cut-up chicken breast instead of the buffalo meat.
Nutrition Facts
Calories
440.05Fat
11.35 gSat. Fat
4 gCarbs
61.64 gFiber
14.47 gNet carbs
47.19 gSugar
7.75 gProtein
25.9 gSodium
350 mgCholesterol
41.31 mgDid you make this recipe?
Image - Download to Use - Spring Farmer’s Market and Garden Vegetable Planning
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Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.
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