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3-Ingredient Recipes

Written by Taylor Newman, MS/DI student | Edited by Laurel Sanville, MS, RDN, LD


1. Veggie Scramble

Eggs + Tomatoes + Peppers

  1. Crack 2 eggs and scramble them in a bowl using a fork or whisk.
  2. Dice 1 small tomato and pepper and add them to your egg mixture.
  3. Pour the mixture into a hot pan with oil and scramble the eggs.

Makes one serving. Enjoy!

2. Peanut Butter Banana Icecream

Frozen Banana + Peanut Butter + Toppings

    1. Freeze three bananas.
    2. Add the frozen bananas and 2 tablespoons of peanut butter to the blender.
    3. Blend until an ice cream consistency.
    4. Top the frozen dessert with a topping of your choice, such as nuts or fresh fruit.

    Note: this recipe requires a blender. Makes two servings.

    3. Mini Pizza

    Whole Wheat Pita + Tomato Sauce + Low-moisture Cheese 

    1. Add tomato sauce and ¼ cup low-moisture cheese to a small whole wheat pita.
    2. Toast the pita pizza in an oven (350°F) or in a toaster oven until the cheese has melted.

    Get the kids involved for this easy, kid-friendly recipe!

    4. Spicy Edamame

    Edamame + Chili Flakes + Lime 

    3298425351_8dc1527b20_z.jpg

    1. Cook 1 cup of shelled or unshelled edamame in a hot pan with oil until they appear finished.
    2. Top the edamame with ½ teaspoon chili flakes and 1 tablespoon lime juice for flavor.
    3. Add crushed garlic for even more deliciousness!

    Edamame is an immature soybean that’s popular in Asian cuisine. It provides over 8 g of protein per ½ cup, making it a healthful snack or easy side dish for dinner.

    Pro tip: people typically cook the entire soybean pod and remove the soybeans with their teeth or hands. Buy edamame that’s already been removed from the soybean pod so you don’t have to do it yourself. Find them in the frozen section!

    5. Easy Chili

    Ground Turkey + Chili Beans + Diced Tomatoes

    1. Mix one pound of cooked and drained ground turkey, 1 can of chili beans, and 1 can of chili style diced tomatoes in a large pot.
    2. Bring it to a boil and then simmer for 30 minutes.

    A warm bowl of this chili is perfect for cooler weather!

    6. Crunchy Smoky Chickpeas

    Chickpeas + Olive Oil + Paprika

    1. Preheat your oven to 425°F.Photos/chickpeas.jpg
    2. Drain, rinse, and pat dry with a paper towel one 15.5 oz can of chickpeas.
    3. Coat the chickpeas in 1 tablespoon of olive oil and 1 teaspoon paprika and spread them on a baking sheet.
    4. Roast until crispy for 20 minutes.
    5. Pull the pan out and shake it so the chickpeas rotate before cooking them for 20 minutes longer. This allows all sides of the chickpeas to roast for a nice even crunch.

    A half a cup of these crunchy treats provides nearly 20 g of protein!

    Pro tip: Make sure your baking sheet has a rim to keep the chickpeas from falling off.

    7. Mushroom Quesadilla

    Whole Wheat Tortilla + Mushrooms + Low-moisture Cheese

    1. Cook the mushrooms in a hot pan with oil until tender.
    2. Remove the mushrooms and lay one whole wheat tortilla in the same pan.
    3. Add ½ cup of low-moisture cheese (pepper jack works great for this!) and the cooked mushrooms to one side of the tortilla.
    4. Fold the tortilla in half and cook on each side until the cheese has melted.

    Feel free to swap mushrooms for any vegetable you like, or add more than one vegetable to the quesadilla.

    8. Breakfast Toast

           Whole Wheat Bread + Hard Boiled Eggs + Salsa

    1. Photos/4321208273_8beca65a5b_b.jpgToast a slice of whole wheat bread. Set the slice aside while you boil your egg.
    2. Place an egg in a pot and cover it with cold water by 1 inch. Bring the pot to a boil over medium-high heat.
    3. Cover the pot with a lid and remove it from heat.
    4. Let the pot sit for 8-10 minutes before removing the egg, cooling it in ice water, and peeling it.

    Slice the egg and add them to the toast. Top with salsa for a delicious breakfast toast!


    Adapted recipes from:
    Ground turkey + chili beans + diced tomatoes: https://www.iheartnaptime.net/easy-3-ingredient-chili/  

    Banana ice cream original photo source

    Comments

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