1426 N Quincy St
Arlington, VA 22207
703-228-6000
Saturday, November 01, 2014

Employee Assistance Program

HEALTHY AND DELICIOUS RECIPES


Hearty Beef ChiliHeartyBeefChili

Ingredients

  • 1 28 - ounce can diced tomatoes, undrained
  • 1 10 - ounce can chopped tomatoes and green chile peppers, undrained
  • 2 cups vegetable juice or tomato juice
  • 1 -2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano, crushed
  • 3 cloves garlic, minced
  • 1 1/2 pounds beef or pork stew meat, cut into 1-inch cubes
  • 2 cups chopped onion
  • 1 1/2 cups chopped celery
  • 1 cup chopped green sweet pepper
  • 2 15 - ounce can black beans, kidney beans, and/or garbanzo beans (chickpeas), rinsed and drained
  • Toppers such as shredded cheddar cheese, dairy sour cream, snipped fresh cilantro, and/or pitted ripe olives (optional)

Directions

1.        In a 6-quart slow cooker, combine both cans of undrained tomatoes, the vegetable juice, chili powder, cumin, oregano, and garlic. Stir in the meat, onion, celery, and sweet pepper.

2.        Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

3.        If using low-heat setting, turn to high-heat setting. Stir in the beans. Cover and cook for 15 minutes more. Spoon into bowls. If desired, serve with toppers. Makes 10 servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 10
PER SERVING: 224 cal., 6 g total fat (2 g sat. fat), 49 mg chol., 807 mg sodium, 24 g carb. (6 g fiber), 24 g pro.

Diabetic Exchanges

Lean Meat (d.e): 2; Fat (d.e): 0.5; Starch (d.e): 1; Vegetables (d.e): 2
 
Courtesy of Diabetic Living, www.diabeticlivingonline.com

Mediterranean Roasted Broccoli & Tomatoes

IngredientsMed Roasted Broccoli Tomatoes

  • 12   ounces broccoli crowns, trimmed and cut into bite-size florets (about 4 cups)
  • 1   cup grape tomatoes
  • 1   tablespoon extra-virgin olive oil
  • 2   cloves garlic, minced
  • 1/4  teaspoon salt
  • 1/2  teaspoon freshly grated lemon zest
  • 1   tablespoon lemon juice
  • 10   pitted black olives, sliced
  • 1   teaspoon dried oregano
  • 2   teaspoons capers, rinsed (optional)

Directions

1. Preheat oven to 450 degrees F.
2. Toss broccoli, tomatoes, oil, garlic and salt in a large bowl until evenly coated. Spread in an even layer on a baking sheet. Bake until the broccoli begins to brown, 10 to 13 minutes.
3. Meanwhile, combine lemon zest and juice, olives, oregano and capers (if using) in a large bowl. Add the roasted vegetables; stir to combine. Serve warm.

Nutrition information

Per Serving: cal. (kcal) 76
Fat, total (g) 5, sat. fat (g) 1, carb. (g) 7
Monosaturated fat (g) 4, fiber (g) 3, pro. (g) 3
Vitamin A (IU) 2429.51
Vitamin C (mg) 76.76
Sodium (mg) 264
Potassium (mg) 328
Vegetables () 1
Fat () 1
Percent Daily Values are based on a 2,000 calorie diet

Servings: 4

Yield: 4 servings, about 1 cup each
Prep Time: 10 mins
Total Time: 20 mins
 
Courtesy of Recipes.com 

Strawberry Oatmeal Breakfast Smoothie

smoothie

Ingredients:
1 cup soy milk
1/2 cup rolled oats
1 banana, broken into chunks
14 frozen strawberries
1/2 teaspoon vanilla extract
1 1/2 teaspoons white sugar

Directions:
In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.
Prep Time: 5 Minutes
Ready In: 5 Minutes
Servings: 2

A fast and filling vegan smoothie.
 
Courtesy of Allrecipes.com
Last Modified on October 24, 2014