Cooking at Home: Easy Recipes

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Posted by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training

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Meatballs make for a great dinner or snack.

Eating at home has a few advantages. It can save you money, create more family time and give you better control of your calories.

Here are two easy recipes that are almost certain to become a family-favorite.

Lean Meatballs (GF/High-Protein)

Don’t settle for those frozen meatballs when you can make your own in less than 30 minutes. These easy-to-make, oven-baked meatballs are high-protein, juicy and gluten-free. Made with very lean ground pork and turkey, you’ll be able to taste the difference.

You can add some extra spice and serve with marinara sauce for a delicious appetizer, lunch or dinner. Make a big batch and enjoy them hot or cold.

Ingredients:
1 lb. extra lean ground pork (95% fat free)
1 lb. ground turkey
1 egg, beaten
4 garlic cloves, minced
1 TBSP chopped fresh parsley
1 TBSP dried oregano
1 TBSP salt
1 tsp pepper
½ tsp red pepper flakes (optional)
1 ½ cups prepared marinara sauce

Preparation

Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with foil and spray lightly with nonstick pan spray.
Put meats, egg, garlic, parsley, oregano, salt and pepper into a large bowl. Combine with hands to mix well.
Form mixture into about 24 meatballs (about the size of a ping-pong ball) and place on prepared baking sheet. Bake 20-22 minutes until cooked through.
Serve with ¼ cup marinara sauce.

Makes about 24 meatballs or 6 servings (1 serving = 4 meatballs)

Southwest Vegetarian Chili

vegetarian chili… a one dish meal.

This vegetarian chili recipe is easy to prepare, it will keep you full and will deliver the nutrition your body needs in one dish.

The smell of this recipe will make you go OLÉ! While there’s no meat, it’s prepared with quinoa and loaded with vegetables. The corn, chili powder, cumin, garlic and onions will add that Southwest flavor you’re looking for. So grab your slow cooker, get comfy and get ready to play your favorite movie.

Ingredients:
2 ¼ cups vegetable broth
½ cup uncooked quinoa, rinsed if not pre-rinsed
1 (15-ounce) can black beans
1 (15-ounce) can fire-roasted tomatoes
2 cups frozen corn kernels
1 green bell pepper, chopped
½ medium onion, chopped
2 cloves garlic, minced
1 TBSP chili powder
1 ½ tsp salt
1 tsp black pepper
1 tsp ground cumin
1 tsp oregano
Toppings: chopped green onion, avocado slices

Preparation

Place all ingredients in a crock pot and stir to combine. Cook on high for 2 ½ to 3 hours, or on low for 5 to 6 hours; check the last hour or so and add liquid as needed. Makes 6 servings.

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Senior Director, Worldwide Nutrition Education and Training
Susan is the Senior Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.