Leftover foods from holiday meals shouldn’t have to go to waste! With a little creativity, you can reduce food waste and serve your family another tasty meal using foods that you’ve already prepared. This shepherd’s pie is a filling dish that features mashed potatoes- a side dish that you may already have prepared for your main holiday meal.
Black Bean and Rice Salad
Ingredients
Rice
- 1 cup cooked and cooled brown rice
- 1 cup chopped onion
- 1/4 cup chopped green bell pepper
- 1/4 cup chopped, red bell pepper
- 1 15 ounce can unsalted black beans rinsed and drained
Dressing
- 1/4 cup white wine vinegar or lemon juice
- 1/2 teaspoon dry mustard powder
- 1 teaspoon garlic clove chopped (or 1/2 teaspoon garlic powder)
- 2 tablespoons canola oil
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon salt optional
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Instructions
- In a mixing bowl, stir together rice, onion, red or green pepper, and beans.
- In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, vegetable oil, salt, and pepper. Shake until dressing is evenly mixed.
- Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish or main dish.
Recipe Notes
Bean and Avocado Wrap
The colors and flavors in our Bean and Avocado wrap are amazing– beans, onions, avocado, red cabbage, carrots, and cilantro. Use whole-wheat tortillas to give added fiber.
Ingredients
- 1 15 ounce can unsalted beans of choice drained and rinsed
- 1 ripe avocado
- 1/4 cup reduced-fat shredded cheddar cheese
- 1/4 cup diced red onion
- 1 tablespoon olive oil
- 2 tablespoons cider vinegar
- 1/8 teaspoon salt
- 2 teaspoons canned chipotle Chile in adobo sauce finely chopped
- 2 cups red cabbage shredded
- 1 medium carrot shredded
- 1/4 cup chopped fresh cilantro
- 4 corn tortillas 7-inch
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Instructions
- Mash beans and avocado in medium bowl with a potato masher or fork.
- Stir in cheese and onion.
- In another medium bowl whisk oil, vinegar, salt, and chipotle Chile.
- Add cabbage and mix together.
- To assemble the wraps, spread about 1/2 cup of the bean and avocado mixture onto a tortilla and top with about 1/3 cup of the cabbage, carrots, and cilantro.
- Roll up.
- Repeat with remaining ingredients.
Recipe Notes
Roasted Tilapia with Orange Parsley Salsa
Eat heart-healthy with our certified Heart-Check recipes!
Ingredients
- 3 oranges about 1 pound
- 1/4 cup chopped fresh parsley divided
- 2 tablespoons extra virgin olive oil divided
- 3/4 teaspoon salt divided
- 4 4 ounce tilapia fillets
- 1/2 teaspoon freshly ground black pepper divided
- 2 cups hot cooked instant brown rice
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Instructions
- Preheat oven to 400° F.
- Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place fish in an oven proof skillet coated with remaining 1 tablespoon oil. Bake at 400° F for 14 minutes or until fish reaches an internal temperature of 145 degrees.
- Grate 2 teaspoons orange zest from rind. Peel and section oranges over a bowl, chop the sections.
- Combine zest, chopped orange, parsley, 1 tablespoon oil, and 1/4 teaspoon salt, and 1/4 teaspoon pepper in a bowl; toss well.
- Serve the cooked tilapia on a bed of brown rice, topped with the orange and parsley salsa.
Recipe Notes
Parsley Crusted Fish
Ingredients
- 3/4 cup bread crumbs
- 1 tablespoon minced fresh parsley
- 2 teaspoons lemon zest
- 1 garlic clove minced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 tablespoons olive oil
- 4 4 ounce cod fillet
- Nonstick cooking spray
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Instructions
Oven Instructions
- Clean your area and wash your hands before you begin.
- In a shallow bowl, combine bread crumbs, parsley, lemon peel, garlic, salt and pepper.
- Brush oil over one side of fillets. Gently press into crumb mixture.
- Spray a 9 x13- inch baking dish with nonstick cooking spray and place the fillets on the pan crumb side up.
- Bake at 400 degrees for 15-20 minutes or until fish flakes easily with a fork and reaches an internal temperature of 145°F.
Air Fryer Instructions
- Clean your area and wash your hands before you begin.
- Preheat your air fryer at 380 °F for 3 minutes.
- In a shallow bowl, combine breadcrumbs, parsley, lemon peel, garlic, salt and pepper.
- Brush oil over one side of fillets. Gently press the oiled side of the fillet into the crumb mixture.
- Add the fillets to the air fryer basket/tray and place them crumb side up. Spray with nonstick spray, if necessary.
- Cook the fillets at 380 °F for 10-15 minutes or until fish flakes easily with a fork and reaches an internal temperature of 145°F.
Recipe Notes
