In this episode of Hungry Hungry Longhorns, audio reporter Aislyn Gaddis breaks down what to look for when shopping for vegetables, the easiest ways to prepare this staple ingredient and how to decide which veggie option is best for you. She’s joined by dietician Jennifer Barnoud from University Health Services. Chicken recipes and corresponding shopping lists can be found here.

Reported and edited by Aislyn Gaddis. Episode art by Emma George. Recipes and corresponding shopping lists can be found below:

Roasted Brussels Sprouts

I used to hate brussels sprouts growing up. Now this is one of my favorite dinner sides! I’ve included what seasonings I usually use, but use whatever you enjoy! This is a good example of oven-roasting a vegetable.

Ingredients

• 1 package of brussels sprouts (fresh or frozen)
• About 1 tbs of olive oil
• Salt and Pepper
• Crushed Red Pepper
• Garlic Powder
• Onion Powder
• Parmsan Cheese (optional)

Steps

1. If you’re using frozen brussels sprouts, defrost them ahead of time and remove any excess moisture. If you’re using fresh, rinse and pat dry. 
2. Preheat the oven to 400 degrees.
3. Chop each brussels sprout in half.
4. Toss with just enough olive oil to coat the brussels sprouts and season to taste with salt, pepper, crushed red peper, garlic powder, and onion powder. I use about a teaspoon of each.
5. Spread the brussels sprouts evenly on a baking sheet.
6. Bake for around 30 minutes, stirring halfway through. I personally like to cook them a little longer until they look almost burned. 
7. Top with parmesan cheese and serve.

Eggplant Parmesan

This one is a little more effort than normal, but totally worth it in my opinion. Traditionally, the eggplant is fried instead of baked. Baking is a healthier and more convenient option, but loses some of the flavor of fried.

Ingredients

• 3 large eggplants 
• 2 large eggs
• 4 cups bread crumbs
• 2-3 jars marinara sauce (48 ounces) 
• 1 pound mozzarella cheese
• 1 cup shredded parmesan cheese
• Salt and Pepper
• Basil
• Oregano

Steps

1. Preheat oven the oven to 350 degrees.
2. Peel the eggplants and then cut them into slices about 1/4 inch thick
3. Beat the eggs and season.
4. Put the breadcrumbs in a small bowl.
5. Dip each eggplant slice into the eggs and then into the breadcrumbs, making sure each slice is thoroughly coated.
6. Place the eggplant slices evenly on a baking sheet and bake for 10 minutes, flipping halfway through.
7. While baking, thinly slice the mozzarella and shred the parmesan cheese.
8. In a casserole dish, layer the sauce, eggplant slices and cheeses until you run out of ingredients, ending with a cheese layer. 
9. Bake for around 40 minutes, until hot and and golden brown.
10. Serve.

Caprese Salad

This is one of my favorites! I always make it whenever I have mozzarella cheese leftover (like from the eggplant parmesan recipe).

Ingredients

• 3 tomatoes 
• 1 bunch of fresh basil
• 1-2 cups of mozzarella cheese, depending on how much you want
• 1 tbs Olive oil
• Salt and pepper
• Balsamic Vinegar (optional)

Steps

1. Wash the tomatoes and basil.
2. Thinly slice the tomatoes and mozzarella.
3. Plate the tomatoes, basil, and mozzarella, and top with a drizzle of olive oil and salt and pepper to taste. I also like to drizzle some balsamic vinegar, although this isn’t traditional.
4. Serve.

Balsamic Zucchini

This is an example of pan-frying a vegetable, just with an extra ingredient.

Ingredients

• 2-3 Zucchini (depending on how much you want to make)
• Olive oil
• Butter
• Salt and pepper
• Galic powder
• Balsamic Vinegar (or glaze)

Steps

1. Rinse the zucchini, pat dry with a paper towel and thinly slice.
2. Cook on medium-high heat with just enough olive oil to cover the bottom of the pan (about a tablespoon) and cook for about 6 minutes, until the zucchini is tender.
3. Add in a pat of butter and season with salt, pepper, and garlic powder. Cook for 1-2 more minutes and then remove from the pan.
4. Add in 3-4 tablespoons of balsamic vinegar to the now empty pan and let it boil until the liquid has reduced by about half. Then add in the zucchini and stir. If you are using balsamic glaze, you can skip this step and just toss the zucchini with about 2 tablespoons of glaze.
5. Serve.

Stuffed Peppers

These are super customizable and can also be easily made vegetarian. You can basically fill the peppers with whatever you want, but the most common fillings are ground beef, rice, and cheese.

Ingredients

• 4 bell peppers (any color is fine)
• 1 pound ground beef
• 1 cup cooked rice (any variety, I prefer brown)
• 1 onion
• 1 can diced tomatoes (fire-roasted preferred)
• Olive Oil
• Cumin
• Garlic Powder (or you can use fresh garlic)
• Oregano 
• Salt and pepper
• 1 cup shredded monterey jack cheese

Steps

1. Cook your rice according to the package directions
2. Preheat the oven to 400 degrees.
3. Rinse the bell peppers, Cut the stems off, then cut them in half vertically. Then, remove the seeds and strings inside. Place them with the insides up on a baking sheet with sides.
4. Dice the onion and then saute over medium-high heat in a large pot. 
5. Once the onion is about half-way done, (starting to get translucent, not yet golden) add in the can of diced tomatoes. Continue to saute for another minute or so, letting some of the liquid evaporate.
6. Add in the ground beef and all seasonings to taste. I use about a teaspoon and a half of everything. Cook, stirring occasionally, for another 6-7 minutes, until the meat is browned and you can’t see any pink.
7. Drain off any excess liquid/fat.
8. Turn off the heat, add in the rice and about half the cheese, and combine. 
9. Fill each pepper half with the rice and ground beef mixture and then top with the remaining shredded cheese.
10. Pour a small amount of water into the baking sheet, just enough to barely cover the bottom, and cover the top of the pan with foil.
11. Bake for around 30 minutes until the peppers are tender, then uncover and cook for around 10 more minutes until the cheese is melted. 
12. Serve. 

Shopping List

When it comes to the optional ingredients, I listed what I would include. Prices are from H-E-B as of February 14, 2023. This week’s recipes are a little more expensive due to the cheeses.

*Items with asterisks are “pantry staples” that you might already have in your kitchen. I still included them on the list and in the total, but you might not be buying them every week. 

Produce

• 1 lb bag brussels sprouts ($2.45)
• 2 5oz parmesan wedges (each $4.31)
• 3 large eggplants (each $1.57)
• 1 dozen eggs ($3.47)*
• 24oz mozzarella cheese ($12.35)
• 3 tomatoes (each $.50)
• Fresh basil ($3.07)
• 3 zucchini (each $.59)
• Unsalted butter ($4.10)*
• 4 bell peppers (each $.64)
• 1 lb ground beef ($4.08)
• 1 lb rice ($.91)*
• 1 yellow onion ($.83)
• 8 oz montereryp jack cheese ($2.05)

Dry Goods

• Olive oil ($4.86)*
• Salt and peper shakers ($1.73)*
• Crushed red pepper ($2.76)*
• Garlic powder ($3.09)*
• Onion powder ($1.55)*
• 2 15oz packages of bread crumbs (each $1.15)
• 2 24oz jars of marinara sauce (each $2.55)
• Dried basil ($2.25)*
• Oregano ($2.05)*
• Balsamic Vinegar ($3.03)*
• 15 oz fire roasted tomatoes ($1.15)
• Cumin ($1.29)*

Total Omitting “Pantry Staples:” $52.54

Total: $83.63