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Healthy Receipes

 Chili Tortilla Bake Recipe

Chili Tortilla Bake Recipe

TOTAL TIME: Prep: 20 min. Bake: 25 min.
MAKES: 6 servings

1 pound extra-lean ground beef (95% lean)
2 cans (8 ounces each) no-salt-added tomato sauce
1 can (15 ounces) black beans, rinsed and drained
1 cup frozen corn
1 can (4 ounces) chopped green chilies
2 tablespoons dried minced onion
2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon dried oregano
6 whole wheat tortillas (8 inches)
1 cup (4 ounces) shredded reduced-fat cheddar cheese


1 piece equals 413 calories, 11 g fat (4 g saturated fat), 56 mg cholesterol, 590 mg sodium, 47 g carbohydrate, 8 g fiber, 28 g protein.

In a large skillet, cook beef over medium heat until no longer pink. Stir in the tomato sauce, beans, corn, green chilies, onion, chili powder, cumin, garlic powder and oregano; heat through.
In an 11-in. x 7-in. baking dish coated with cooking spray, layer half of the tortillas, beef mixture and cheese. Repeat layers. Bake, uncovered, at 350° for 25-30 minutes or until bubbly.
Freeze option: Cool unbaked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350°. Bake casserole as directed, increasing time as necessary to heat through and for a thermometer inserted in center to read 165°. Yield: 6 servings.

Originally published as Chili Tortilla Bake in Healthy Cooking October/November 2010, p39

by Taboola

Creamy Sweet Potato Soup

Creamy Sweet Potato Soup

2 pounds sweet potatoes, halved lengthwise (about 2 large)
1/4 cup water
2 teaspoons olive oil
1 cup chopped onion
1/2 teaspoon ground cumin
1/4 teaspoon crushed red pepper
4 cups unsalted chicken stock (such as Swanson)
1/4 teaspoon salt
6 bacon slices, cooked and crumbled
1 ounce fresh Parmesan cheese, shaved (about 1/4 cup)
2 tablespoons flat-leaf parsley leaves (optional)


1. Place potatoes, cut sides down, in an 11 x 7-inch microwave-safe baking dish. Add 1/4 cup water; cover with plastic wrap. Microwave at HIGH 15 minutes or until potatoes are tender. Cool slightly; discard potato skins.

2. Heat a saucepan over medium-high heat. Add oil; swirl to coat. Add onion; sauté 1 minute or until translucent. Stir in cumin and red pepper. Add stock to pan; bring to a boil. Place half of sweet potato and half of stock mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters); blend until smooth. Pour pureed soup into a large bowl. Repeat procedure with remaining sweet potato and stock mixture. Stir in salt. Divide soup evenly among 6 bowls; sprinkle cooked bacon and Parmesan cheese evenly over top. Garnish with parsley, if desired.


MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Hannah Klinger,

November 2013

Roasted Butternut Squash and Bacon Pasta Recipe

Roasted Butternut Squash and Bacon Pasta

Yield:5 servings


3/4 teaspoon salt, divided
1/2 teaspoon dried rosemary
1/4 teaspoon freshly ground black pepper
3 cups (1-inch) cubed peeled butternut squash
Cooking spray
6 sweet hickory-smoked bacon slices (raw)
1 cup thinly sliced shallots
8 ounces uncooked mini penne (tube-shaped pasta)
1/4 cup all-purpose flour
2 cups 2% reduced-fat milk
3/4 cup (3 ounces) shredded sharp provolone cheese
1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese

Preheat oven to 425°.

Combine 1/4 teaspoon salt, rosemary, and pepper. Place squash on a foil-lined baking sheet coated with cooking spray; sprinkle with salt mixture. Bake at 425° for 45 minutes or until tender and lightly browned. Increase oven temperature to 450°.

Cook the bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 1/2 teaspoons drippings in pan; crumble bacon. Increase heat to medium-high. Add shallots to pan; sauté 8 minutes or until tender. Combine squash mixture, bacon, and shallots; set aside.

Cook pasta according to the package directions, omitting salt and fat. Drain well.

Combine flour and 1/2 teaspoon salt in a Dutch oven over medium-high heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Remove from heat. Add provolone, stirring until cheese melts. Add pasta to cheese mixture, tossing well to combine. Spoon pasta mixture into an 11 x 7-inch baking dish lightly coated with cooking spray; top with squash mixture. Sprinkle evenly with Parmesan cheese. Bake at 450° for 10 minutes or until cheese melts and begins to brown.


Karen Levin,

March 2004

 Barley and Beef Soup

Barley and Beef Soup Recipe


Cooking spray
2 cups chopped onion (about 1 large)
1 pound chuck steak, trimmed and cut into 1/2-inch cubes
1 1/2 cups chopped peeled carrot (about 4)
1 cup chopped celery (about 4 stalks)
5 garlic cloves, minced
1 cup uncooked pearl barley
5 cups fat-free, less-sodium beef broth
2 cups water
1/2 cup no-salt-added tomato puree
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 bay leaves


1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add chopped onion and beef to pan; cook 10 minutes or until onion is tender and beef is browned, stirring occasionally. Add chopped carrot and chopped celery to pan; cook 5 minutes, stirring occasionally. Stir in garlic; cook 30 seconds. Stir in barley and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until the barley is done and vegetables are tender. Discard bay leaves.


Marcia Whyte Smart,

March 2009

Whole-Wheat Mac and Cheese with Spinach

Not just for diabetics: These lightened-up, healthy versions of these classic one-dish casserole recipes make for a delicious dinner.

from Reverse Diabetes

We’ve made this comfort food favorite diabetes-friendly by using whole-wheat pasta, a lightened cheese sauce, and a surprise layer of spinach.

Serves 6
Prep time 15 minutes
Cook time 45 to 55 minutes

• Salt for pasta water, plus 1/4 tsp. for sauce
• 1 3/4 cups low-fat (1%) milk, divided
• 3 tbsp. flour
• 2 cups (6 oz.) grated extra-sharp fat-free cheddar cheese
• 1 cup low-fat (1%) cottage cheese
• 1⁄8 tsp. nutmeg
• Ground pepper to taste
• 1 package (10 oz.) frozen spinach
• 2 cups (8 oz.) whole-wheat macaroni
• 1/4 cup toasted wheat germ

1. Preheat the oven to 400°F. Coat an 8-inch-square (2-quart) baking dish with nonstick spray. Bring a large pot of lightly salted water to a boil for cooking the macaroni.
2. Whisk 1/4 cup of the milk with the flour in a small bowl until smooth. Set aside. Heat the remaining 1 1/2 cups milk in a heavy medium saucepan over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce boils and thickens, 2 to 3 minutes. Remove from the heat. Add the cheddar cheese, stirring until melted. Stir in the cottage cheese, nutmeg, 1/4 tsp. salt, and pepper.
3. Cook the spinach according to package directions. Drain and press out excess moisture.
4. Cook the macaroni, stirring often, in the boiling water until not quite tender, 4 to 5 minutes. (The macaroni will continue to cook while baking.) Drain, rinse with cold running water, then drain again.
5. Mix the macaroni with the cheese sauce in a large bowl. Spread half of the macaroni mixture in the baking dish. Spoon the spinach on top. Spread the remaining macaroni mixture over the spinach layer. Sprinkle with wheat germ.
6. Bake the casserole until bubbly and golden, 35 to 45 minutes.

Per serving (1 1⁄3 cups): 289 cal, 3 g fat (1 g sat), 40 g carbs, 24 g protein, 3 g fiber, 10 mg chol, 541 mg sodium, 421 mg calcium

Ancho Pork and Hominy Stew


6 servings (serving size: 1 1/3 cups)


2 tablespoons ancho chile powder
2 teaspoons dried oregano
1 1/2 teaspoons smoked paprika
1 teaspoon ground cumin
1/2 teaspoon salt $
1 1/2 pounds pork tenderloin, trimmed and cut into 1/2-inch pieces $
1 tablespoon olive oil, divided $
2 cups chopped onion $
1 1/2 cups chopped green bell pepper $
1 tablespoon minced garlic
2 1/2 cups fat-free, lower-sodium chicken broth $
1 (28-ounce) can hominy, drained
1 (14.5-ounce) can fire-roasted diced tomatoes, undrained


1. Combine first 5 ingredients in a large bowl; set 1 1/2 teaspoons spice mixture aside. Add pork to remaining spice mixture in bowl, tossing well to coat.

2. Heat 2 teaspoons oil in a large Dutch oven over medium-high heat. Add pork mixture to pan; cook 5 minutes or until browned, stirring occasionally. Remove pork from pan; set aside. Add remaining 1 teaspoon oil to pan. Add onion, bell pepper, and garlic; sauté 5 minutes or until tender, stirring occasionally. Return pork to pan. Add reserved 1 1/2 teaspoons spice mixture, broth, hominy, and tomatoes; bring to a boil. Partially cover, reduce heat, and simmer 25 minutes.


MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

David Joachim,

December 2009

Cincinnati Turkey Chili

  • Video Image
Recipe fromCooking Light

Recipe Time

Cook Time:
Prep Time:

Nutritional Information

Amount per serving

  • Calories: 408
  • Fat: 13.8g
  • Saturated fat: 6.6g
  • Monounsaturated fat: 4.3g
  • Polyunsaturated fat: 1.7g
  • Protein: 24.5g
  • Carbohydrate: 47.4g
  • Fiber: 7.9g
  • Cholesterol: 67mg
  • Iron: 3.7mg
  • Sodium: 765mg
  • Calcium: 237mg


  • 4 ounces uncooked spaghetti
  • Cooking spray
  • 8 ounces lean ground turkey
  • 1 1/2 cups prechopped onion, divided
  • 1 cup chopped green bell pepper
  • 1 tablespoon bottled minced garlic
  • 1 tablespoon chili powder
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground allspice
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1 (15-ounce) can kidney beans, rinsed and drained
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 2 1/2 tablespoons chopped semisweet chocolate
  • 1/4 teaspoon salt
  • 3/4 cup (3 ounces) shredded sharp cheddar cheese


  1. 1. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.
  2. 2. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 minutes, stirring to crumble. Add 1 cup onion, bell pepper, and garlic; sauté 3 minutes. Stir in chili powder and next 5 ingredients (through allspice); cook 1 minute. Add broth, beans, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat; stir in chocolate and salt. Serve chili over spaghetti; top with remaining 1/2 cup onion and cheese.

Cheese Enchiladas

Pictures: Top: Enchiladas made from cauliflower tortilla shells?! Believe it! Next: 6 of the 6″ shells post-baking; Middle: After dipping in the sauce and adding cheese; Fourth: After baking; Bottom: A serving size: 2 enchiladas decked out however you please.



Shells can be made ahead.

1 16 ounce bag frozen cauliflower, thawed, drained and diced/processed (about 3 cups)
3 eggs
3 cups mozzarella or Monterey jack cheese

Preheat oven to 450 degrees F.

Mix cauliflower, eggs and cheese. On two greased cookie sheets, drop dough by scant 1/3 cup, to form 12- 6” rounds. Bake one pan at a time for 12-14 minutes or until edges have browned slightly and crust has slightly golden hue. Let cool on pan. Once shells have cooled, carefully loosen them from the pan and let set.

Makes 12 shells.

Enchilada Sauce

Can be made ahead and stored

1/2 cup onion, chopped
2 large cloves garlic, chopped and crushed
1Tbsp chili powder
4 Tbsp oil of your choice
1 tsp oregano
2 tsp cumin
1 tsp salt
1/4 tsp pepper
1 cup pizza sauce (or tomato sauce)
2 cups Cheddar Cheese, shredded
2 cups Pepper Jack or Monterey Jack, shredded

Preheat oven to 350 degrees F.

Cook and stir onion, garlic and chili powder in 4 Tbsp oil in a pan on the stove over medium heat, until onion is tender, about 5 minutes. Add oregano, cumin, salt, pepper and tomato sauce. Stir until sauce is heated.

Mix cheeses.

Take each shell and dip into heated enchilada sauce and then place golden-side up into an ungreased 9X13” casserole pan. Add ¼ C Monterey jack or a mix of cheddar jack cheese in each shell. Roll and place seam-side down in pan until all shells have been used. Top with remaining enchilada sauce and cheese. Bake for 20 minutes, or until cheese is bubbly and golden.

Pour remaining tomato mixture over enchiladas, and top with the rest of the cheese. Bake uncovered for 20 minutes, or until cheese is melted.

Optional: Top with shredded lettuce, olives and chopped, fresh tomato.

Makes 6 servings of 2 enchiladas each.

Nutritional Information (2 enchiladas)

Calories: 376
Total Carbohydrate: 8 grams
Fiber: 2 grams
Net Carbohydrate: 6 grams
Protein: 25 grams
Fat: 32 grams

Spicy Honey-Brushed Chicken Thighs

Photo: Randy Mayor; Styling: Jan Gautro

One of the most popular Cooking Light chicken recipes, these sweet and spicy grilled chicken thighs are flavored with chili powder, cumin, garlic and … more»

Worthy of a special occasion

Yield: 4 servings (serving size: 2 chicken thighs)

Nutritional Information

Amount per serving

  • Calories: 321
  • Calories from fat: 31%
  • Fat: 11g
  • Saturated fat: 3g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 2.5g
  • Protein: 28g
  • Carbohydrate: 27.9g
  • Fiber: 0.6g
  • Cholesterol: 99mg
  • Iron: 2.1mg
  • Sodium: 676mg
  • Calcium: 21mg


  • 2 teaspoons garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon salt
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon ground red pepper
  • 8 skinless, boneless chicken thighs$
  • Cooking spray$
  • 6 tablespoons honey
  • 2 teaspoons cider vinegar


  1. Preheat broiler.
  2. Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.
  3. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

Superfast Kofte Recipe

Superfast Kofte


 1/2 cup prechopped white onion$

1/3 cup dry breadcrumbs
1/4 cup chopped fresh mint
2 tablespoons tomato paste
1 teaspoon bottled minced garlic
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1/8 teaspoon ground allspice
1 pound lean ground round$
1 large egg white, lightly beaten$
Cooking spray
8 (1/4-inch-thick) slices plum tomato (about 2 tomatoes)$
4 (6-inch) pitas, split
1/4 cup plain yogurt$


  1. Preheat broiler.
  2. Combine first 12 ingredients in a large bowl; stir until just combined. Divide mixture into 8 equal portions; shape each portion into a (2-inch) patty. Place patties on a jelly-roll pan coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness. Place 1 tomato slice and 1 patty in each pita half; top each half with 1 1/2 teaspoons yogurt.



Chicken & Summer Vegetable Tostadas Recipe

Chicken & Summer Vegetable Tostadas


  • 2 teaspoons canola oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 12 ounces chicken breast tenders
  • 1 cup chopped red onion (about 1)
  • 1 cup fresh corn kernels (about 2 ears)
  • 1 cup chopped zucchini
  • 1/2 cup salsa verde
  • 3 tablespoons chopped fresh cilantro, divided
  • 4 (8-inch) fat-free flour tortillas
  • Cooking spray
  • 3 ounces Monterey Jack cheese, shredded (about 3/4 cup)



  1. Preheat broiler.
  2. Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, and zucchini to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.
  3. Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.


Note:This recipe originally ran in Cooking Light August, 2006 and was updated for the November, 2012 25th anniversary issue.



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