Ingredients
- 1 egg (per omelet)
- 1 Tbsp cooking oil or butter
- 1 Tbsp chopped cooked vegetables of choice (a great way to use leftovers)
- Shredded cheese (optional)
Directions
- Heat a small non-stick skillet over medium heat on stove-top. Lightly coat with cooking oil or butter.
- In a bowl, beat the egg until well combined and add cooked vegetables of choice.
- Swirl the pan to distribute the egg. Cook until the egg is set.
- You can turn it over if you like your eggs more well done. Top with a sprinkle of shredded cheese.
- Fold in half and serve.
*Adapted from Med Instead of Meds
Ingredients
- 2 Tbsp tomato paste
- 2 tsp low-sodium soy sauce (optional)
- 5 cups of vegetables or vegetable scraps (can be frozen)
- 3 cloves garlic, smashed
- 1/2 - 3/4 fresh herbs and stems (parsley, sage, thyme) OR 2-3 Tbsp dried herbs
- 1 bay leaf (optional)
- 8-10 cups of water
- Black pepper, to taste
Directions
- Add all ingredients to a large pot. Stir to combine.
- Bring to a boil over high heat.
- Once boiling, lower the heat to low and continue cooking for 1 hour.
- Turn off the heat and allow the stock to cool for 30 minutes.
- Carefully strain stock through a fine strainer and divide into freezer safe containers.
Ingredients
- 1 lb. 90% lean ground beef (or other ground meat)
- 1/2 cup onion (chopped, or 1 Tbsp onion powder)
- 15.2 oz. can whole corn, low-sodium, drained
- 4 tablespoons taco seasoning mix (or enchilada sauce)
- 2 cups brown rice, cooked
- 1/2 cup cheese (grated)
- mushrooms, olives or any favorite vegetable (1/2 cup sliced, optional)
Directions
- Wash hands with soap and water.
- Cook onion until softened. Add ground meat and cook to 165°F.
- Drain juice and fat from cooked meat and onions.
- Add corn, taco seasoning, and rice.
- Simmer for 10 minutes.
- Top with grated cheese
- Enjoy!
*Adapted from USDA MyPlate
Roast it. Wrap it in a tortilla. Enjoy!
Ingredients
- Fresh vegetables, such as onion, summer squash, carrot, bell pepper, and sweet potato chopped into 1/4" pieces
- 8-ounce container of white mushrooms or baby bella
- 3 Tablespoons olive oil
- 2 Tablespoons taco seasoning (try our blend to reduce sodium intake)
Optional
- Cooked beans, heated
- Salsa
- Guacamole
- Greek yogurt
- Lettuce
Directions
- Preheat the oven to 400°F.
- Toss vegetables with the olive oil, and taco seasoning.
- Place the vegetable mixture on a sheet pan lined with parchment or foil (this makes clean up easy).
- Cook the vegetable mixture 30-45 minutes (to desired taste) stirring the mixture half-way through.
- Assemble the tacos on warmed tortillas. Serve with optional items as sides or toppings. Beans add protein to this dish!
*Adapted from Med Instead of Meds