Join us for some fun with Sue Beeman, MS, RDN. With a specialty in senior nutrition, she will be leading a virtual Cooking Experience on Wednesday, March 24th at 1:00pm. The recipes are listed below. If you wish. you can prepare it with her OR just watch the demonstration. These recipes are easy, quick, healthy, and fun! Please RSVP before Tuesday, March 16thby calling (860) 434-4127 ext. 1. A zoom link will be sent to you after you register.
Salmon Pasta Bake
9 Servings
Ingredients 2 cups whole wheat pasta, 2 medium green onions, finely chopped 1 can (15 oz) salmon, canned in water, drained 1 cup frozen peas, or other frozen veggies of your choice 1 cup plain yogurt, nonfat or low fat 2 tsp dried dill or dried parsley ¼ tsp salt ¼ tsp ground black pepper ½ cup Parmesan cheese, grated
Instructions
1. Preheat oven to 400°F. 2. Cook the pasta according to package directions. Run under cool water to keep noodles from sticking together. 3. In a large bowl, mix salmon, pasta, green onions, peas, yogurt, dill or parsley, salt, and black pepper. 4. Transfer pasta mixture to a 9×9 inch square baking dish. 5. Sprinkle Parmesan cheese over pasta mixture. Bake 25-30 minutes, until bubbling and golden.
Nutrition Information Serving Size: 3” square
Calories: 170 Total Fat: 4g Saturated Fat: 1g Protein: 18g Sodium: 360mg Carbohydrates: 18g Added Sugar: 0g Fiber: 2g
Dark Chocolate Black Bean Brownies
12 Servings
Ingredients 1 can (15 oz) black beans, drained and rinsed ½ cup sugar ½ tsp baking powder ¼ cup dark cocoa powder 3 eggs 3 Tbs canola oil 1 tsp vanilla 1 tsp instant coffee granules ⅓ cup dark chocolate chips
Optional: 1/4 cup chopped walnuts
Instructions 1. Preheat oven to 350°F. Place parchment paper in the bottom of an 8×8 inch baking pan. Lightly spray the parchment with cooking spray. If you do not have parchment paper, spraying the bottom of the pan is just fine. 2. In a food processor or blender, blend all the ingredients except walnuts and chocolate chips until smooth. 3. Pour batter into baking pan. Top with nuts and chocolate chips. 4. Bake 30-35 minutes. Cool and cut into squares.
Nutrition Information Serving Size: 1 brownie
Calories: 150 Total Fat: 7g Saturated Fat: 2g Protein: 5g Sodium: 95mg Carbohydrates: 20g Added Sugar: 8g Fiber: 3g
