In November, we wrapped up our 6th season of Hegg’s Healthy Helpings. If you’ve never heard of it, Hegg’s Healthy Helpings was started in 2013 with the goal to make it easier for families to have a healthy meal, together at home. Each month this program is held, we make 10 freezer meals (each feeds 4-6 people) for $60. Having these freezer meals at home gives families the chance to have a healthy meal together without spending too much time on prep.

The recipes we choose to make are first approved and modified by our Registered Dietitian, Jennifer Lincecum. Our committee then spends time prepping ingredients, chopping vegetables and preparing meat prior to each session. Our committee takes pride in making these classes run smoothly and be an enjoyable evening for our attendees. Each meal is labeled with cooking instructions, making the work for the meal super easy! We suggest to use your meals within three-six months of making.

Over the past three years, our program has had 694 attendees! We are overwhelmed with the excitement and support within the community for this program. We are excited to begin the 2017 spring season on Thursday, February 23 at 5:00pm. If you are interested in joining us, call 712-476-8001. Spots are limited – so don’t wait!

Here are a few of our favorite recipes:


Breakfast Egg Bake
Serving Size: 1 cup
Calories: 229 | Total Fat: 12.5g | Cholesterol: 135mg | Sodium: 645mg | Total Carb: 15.3g | Protein: 13.8g | Dietary Fiber: 1.1g
Weightwatchers Points Plus: 6

Ingredients:

  • 4 1/2 cups seasoned croutons
  • 2 cups shredded cheddar cheese
  • 1 medium onion, chopped
  • 1/4 cup green peppers, chopped
  • 1/4 cup red peppers, chopped
  • 1 jar (4.5 oz) sliced mushrooms, drained
  • 8 eggs
  • 4 cups low-fat milk
  • 1 tsp. salt
  • 1/8 tsp. pepper
  • 1 tsp. mustard
  • 1/2 cup diced ham

Directions:

  1. Sprinkle croutons, cheese, onion, peppers, and mushrooms into greased 9×13″ baking dish.
  2. In a bowl, whisk together eggs, milk, salt, pepper, and mustard.
  3. Pour mix over vegetables. Sprinkle in ham.
  4. To freeze: Cover and freezer for up to 3 months. Completely thaw prior to baking.
  5. To cook: Bake uncovered at 350* for 45-50 minutes or until a knife comes out clean.

Italian Sausage, Kale & Tortellini Soup
Serving Size: 1 cup
Calories: 360 | Total Fat: 14.2g | Sodium: 1459mg | Total Carb: 35.4g | Protein: 24.6g | Dietary Fiber: 5g
Weightwatchers Points Plus: 6

Ingredients:

  • 16 oz. mild Italian sausage
  • 1 1/2 cups chopped yellow onion
  • 1 1/3 cups frozen chopped carrots
  • 4 cloves garlic, minced
  • 5 cups low-sodium beef broth
  • 2 (14.5oz) cans diced tomatoes
  • 1 (8oz.) can tomato sauce
  • 1 Tbsp. Italian seasoning
  • Salt & Pepper to taste
  • 9 oz. refrigerated three cheese tortellini
  • 2 cups packed, chopped kale (remove thick ribs)

Directions:

  1. Heat olive oil in a large pot over medium-high heat.
  2. Crumble sausage into pot and brown, stirring and breaking up sausage occasionally, until cooked through. Drain sausage onto a plate lined with layers of paper towels while reserving 1 Tbsp. rendered fat in pot (if there is not a tbsp. just add 1 more tbsp. of olive oil to pot).
  3. Add onions and carrots and saute 3 minutes, then add garlic and saute 1 minute longer.
  4. Stir in beef broth, tomatoes, tomato sauce, Italian seasoning and season with salt and pepper to taste.
  5. Bring to a light boil, return sausage to pot, cover pot and reduce heat to medium-low and allow to simmer until carrots are nearly tender, and 15 minutes.
  6. Stir in totellini and kale then cover and cook 7-9 minutes longer. Serve warm with parmesan cheese if desired (note: as the soup rests, the tortellini will absorb more broth so you can add more broth or water to this as desired).

 

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