Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Slow Cooker French Onion Roast

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This French Onion Roast cooks low and slow in your slow cooker for an impressive roast! Perfect for a cold day or a busy week.

 

Slow Cooker French Onion Roast
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Servings
16 4 ounce servings
Servings
16 4 ounce servings
Slow Cooker French Onion Roast
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Servings
16 4 ounce servings
Servings
16 4 ounce servings
Ingredients
Servings: 4 ounce servings
Units:
Instructions
  1. In a skillet heat the olive oil over low to medium heat, add the onions and cook until the onions are almost caramelized. Use up to 2 tablespoons of water to help in the cooking process if onions start to stick to the pan. This takes about 30-35 minutes.
  2. In a slow cooker place the beef roast, caramelized onion, and garlic.
  3. Add the balsamic vinegar, beef broth, worcestershire sauce, salt, pepper and fresh thyme.
  4. Cook on high for 4-6 hours or on low for 8-10 hours.
  5. Note: the onions can be caramelized the day before and stored in the refrigerator until ready to add to the slow cooker.
Recipe Notes

Slow Cooker French Onion Pot Roast Nutrition Facts Serving size 4 ounces meat + 1/4 cup liquid (180g) 16 Amount per serving Calories 190 % Daily Value Total Fat 7 g 9 % Saturated Fat 2 g 10 % Trans Fat 0 g Cholesterol 75 mg 25 % Sodium 200 mg 9 % Total Carbohydrate 4 g 1 % Dietary Fiber 1 g 4 % Total Sugars 2 g Added Sugars 0 g 0 % Protein 26 g Vitamin D 0.1 mcg 0 % Calcium 30 mg 2 % Iron 2.6 mg 15 % Potassium 450 mg 10 %

Philly Cheesesteak Casserole

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This family-friendly, delicious Philly Cheesesteak Casserole is a quick way to use up leftover ground beef. It packs a nutritious punch with protein, vegetables, and great flavor!

You can use this recipe to feed the whole family or portion out for meal prep lunches.


Philly Cheesesteak Casserole
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Servings
4 servings
Servings
4 servings
Philly Cheesesteak Casserole
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Servings
4 servings
Servings
4 servings
Ingredients
Servings: servings
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Instructions
  1. In a large, oven safe skillet over medium heat, add the bell peppers, onions, and garlic. Cook about 5 minutes and add the pre-cooked ground beef. Continue cooking until beef is warm and vegetables are tender.
  2. Reduce the heat to low, add the seasonings and stir to incorporate. Add cauliflower rice and plain Greek yogurt. Stir into the meat mixture until well incorporated.
  3. Top with shredded mozzarella, covering top of skillet mixture. Bake for 10-12 minutes or until cheese is melted.
  4. Carefully remove from oven, let sit 5-10 minutes. Garnish with fresh parsley, if desired, before serving.
  5. Note: If you don’t have an oven safe skillet, you can spread the mixture into a 9x13 casserole dish after step 3 (before adding the cheese).

Quinoa and Chickpea Tabbouleh

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Spring is in the air, and it is a great time to enjoy the fresh tastes of the season. Try this delicious dish packed with fresh vegetables and whole grains.


Quinoa and Chickpea Tabbouleh
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Servings
6 1 cup servings
Servings
6 1 cup servings
Quinoa and Chickpea Tabbouleh
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Servings
6 1 cup servings
Servings
6 1 cup servings
Ingredients
Servings: 1 cup servings
Units:
Instructions
  1. Wash your hands and clean your preparation area.
  2. Prepare the quinoa according to package directions.
  3. Drain and rinse chickpeas and then chop and set aside.
  4. Wash all fresh produce and herbs. Finely chop the vegetables and herbs and mix in a large bowl with chickpeas and quinoa.
  5. In a small bowl, mix the lime juice, olive oil, garlic, cumin, salt, and pepper. Then pour the dressing mixture over the tabbouleh mixture and stir until well mixed.
  6. For a more flavorful dish, refrigerate 30-60 minutes before serving.
Recipe Notes

Tater Tot Casserole

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Tater tot Casserole has always been a family favorite.  However, the typical recipe is high in fat, preservatives and sodium.  This new and improved recipe adds cubed butternut squash for a delicious sweet flavor and added potassium.  This will soon be the new family favorite.

 

Tater Tot Casserole
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Servings
10 1 cup servings
Servings
10 1 cup servings
Tater Tot Casserole
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Servings
10 1 cup servings
Servings
10 1 cup servings
Ingredients
Servings: 1 cup servings
Units:
Instructions
  1. Clean and wipe your area.
  2. Preheat oven to 400 degrees.
  3. Coat a 9X13 pan with cooking spray
  4. Heat 1 tablespoon olive oil in a large skillet over medium high heat
  5. Add ground turkey and break up with a spoon.
  6. When meat is starting to brown, add all of the vegetables to the pan.
  7. Continue cooking until turkey is no longer pink and onions are translucent.
  8. Sprinkle flour over mixture and stir to combine.
  9. Gradually stir in beef stock and then milk.
  10. Stir in thyme and parsley.
  11. Bring to a bubble and continue cooking, stirring until sauce has thickened.
  12. Pour mixture into prepared pan.
  13. Top with tater tots.
  14. Bake in preheated oven for 20-30 minutes until sauce is bubbly and tater tots are browned and crispy.
Recipe Notes

Healthy Tator Tot Casserole Nutrition Facts Serving size 1 cup servings per container 10 Amount per serving Calories 310 % Daily Value Total Fat 16 g 21 % Saturated Fat 2.5 g 13 % Trans Fat 0 g Cholesterol 20 mg 7 % Sodium 460 mg 20 % Total Carbohydrate 29 g 11 % Dietary Fiber 1 g 4 % Total Sugars 3 g Added Sugars 0 g 0 % Protein 15 g Vitamin D 0 mcg 0 % Calcium 71 mg 6 % Iron 1 mg 6 % Potassium 447 mg 10 %

Black Bean and Rice Stuffed Bell Peppers

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If you are looking for a heart-healthy dinner for two, this meal is for you. The stuffed peppers are low in sodium yet full of flavor. The fiber and protein create a filling meal that is delicious and easy to prepare.


Black Bean and Rice Stuffed Bell Peppers
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Servings
2 servings (1 pepper each)
Servings
2 servings (1 pepper each)
Black Bean and Rice Stuffed Bell Peppers
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Servings
2 servings (1 pepper each)
Servings
2 servings (1 pepper each)
Ingredients
Servings: servings (1 pepper each)
Units:
Instructions
  1. Wash your hands and clean your preparation area.
  2. Preheat oven to 375 degrees.
  3. Cook rice according to package directions but omit the salt.
  4. Wash the bell peppers, then remove the tops, seeds, and membranes. Place peppers, cut side up, in a loaf pan.
  5. Heat olive oil in a medium skillet over medium heat. Add garlic, onion, and jalapeno. Cook for 5 minutes over medium heat, stirring frequently. Onion will look translucent when ready.
  6. Add rice, black beans, tomato, cilantro, cumin, and chili powder. Continue to cook while stirring for another 3-4 minutes. Remove from heat.
  7. Divide the filling between the two peppers.
  8. Pour ¼ cup water in the bottom of the loaf pan. Cover the pan with foil and bake for 30 minutes. After 30 minutes, check that the peppers are getting tender. Remove foil and bake an additional 15 minutes.
  9. Serve the peppers warm with fresh cilantro. You can also add salsa or sour cream for your taste preference.*
Recipe Notes

*Salsa, sour cream and other toppings not reflected on the nutrition label.