Cooking Quick With WIC - cl · PDF fileUSDA is an equal opportunity provider and employer...
Transcript of Cooking Quick With WIC - cl · PDF fileUSDA is an equal opportunity provider and employer...
USDA is an equal opportunity provider and employer
Cooking Quick
With WIC
Index
Kids in the Kitchen………………………………………………………………………………………………..1
Cooking Tip’s Page…………………..………………………………………………………………………..2‐3
Cooking Measurement Abbreviations…………………..………………………………………………4
Shopping List………………………………………………………………………………………………………..5
Total Costs……………………………………………..…………………………………………………………….6
Meal Comparisons…………………………………………………..…………………………………………..7
Day 1 Meals…………………………………………………………………………………………………….9‐12
Tomato & Garlic Omelet………………………………………….…………………………………………..9
Chicken Burrito Bowl………………………………………………….…………………………………….10
Ham/Green Beans/Potatoes…………………………………………………….………………………..11
Ants on a Log…………………………………………………………….……………………………………….12
Day 2 Meals…………………………..……………………..………………………………………………13‐16
Strawberry‐Blueberry Pancakes…………………………………………….……………………………13
Veggie Noodles…………………………………………………………..………………………………………14
Beef Pot Pie…………………………………………………………..……………………………………………15
Healthy Trail Mix………………………………………………………………………………………………..16
Day 3 Meals……………..……………………………………….………………………………………….17‐21
Egg Casserole……………………………………………………………………………………………………..17
Quick Taco Salad with Pita Chips…………………………………………..……………………………18
Baked Chicken Nuggets with Macaroni & Cheese & Peas………………………………19‐20
Berrylicious Smoothie…………………………………………………….…………………………………..21
Day 4 Meals…..…………………………………………………………….……………………………….22‐26
Summer Breeze Smoothie………………………………………………..………………………………..22
Tuna Wrap………………………………………………………………….……………………………………..23
Ham & Bean Soup with Cornbread……………………………………….……………………….24‐25
Apple or Banana Slices with Peanut Butter………………………………………….……………..26
Day 5 Meals……………..…………………………………………………………………………………..27‐31
Ham & Cheese Breakfast Burritos……………………………………………………………………….27
English Muffin Pizza………………………………………………………..………………………………….28
Turkey Burgers with Potato Wedges………………………………………..……………………29‐30
Cream Cheesy Cucumber Sandwich………………………………………..………………………….31
Day 6 Meals..………………………………………………………………………………………………..32‐35
Very Berry Yogurt Parfait……………………………………………………..…………………………….32
Chicken Quesadillas……………………………………………………..…………………………………….33
Stuffed Peppers…………………………………………………………….……………………………………34
Banana Pops…………………………………………………………….…………………………………………35
Day 7 Meals………..………………………………………………………………………………………..36‐39
Banana Walnut Oatmeal………………………………………..…………………………………………..36
Egg Salad…………………………………………………………………………………………………………….37
Cheesy Chicken & Rice Casserole………………………………………………………………………..38
Peanut Butter n’ Fruit‐wich..………………………………………………………………………………39
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2
Cooking Tips
How to bake a potato in the oven
1. Heat oven 425 – Turn oven on while preparing the potatoes.
2. Scrub the potatoes under running water then pat dry.
3. Rub the potatoes all over with a little olive oil then salt and pepper them.
4. Prick the potatoes in a few places with the fork, this allows steam to escape.
5. You can bake directly on the oven rack or you can place them on foil‐lined baking sheet.
6. Bake for 50‐60 minutes. Flip over every 20 minutes or so.
7. Potatoes are done when the skins are dry and the insides feel completely soft.
How to make your own buttermilk
1. Take 1 cup milk
2. Add 1 tablespoon lemon juice (or 1 tablespoon vinegar)
3. Combine milk and lemon juice (or vinegar) and let stand 5 minutes.
4. After 5 minutes, mix together and use as buttermilk in any recipe.
How to cook dried beans on the stove
1. Rinse the dried beans well with cold water and pick out anything that doesn’t belong.
2. Drain the clean beans and dump them into a pot. Use a pot that is big enough for beans
and water.
3. Add cold water to the pot. For every cup of dried beans, add 3 cups of water.
4. Let beans soak‐ at a minimum for 2 hours at most overnight.
5. Drain the beans again and then add them back to the pot, filling it again with fresh cold
water. Again use 3 cups of water per cup of dried beans.
6. Bring the pot of beans to a gentle boil and let them cook until they are tender, about 2
hours. Keep testing the beans for doneness.
7. After the beans have finished cooking, remove them from the heat and drain them.
8. Your beans are ready to eat!!
3
How to cook pasta
1. Figure out how much pasta you need. A one pound box will easily serve up to 6 people.
2. Bring the water to a vigorous boil before adding the pasta.
3. Slowly add the pasta to the boiling water.
4. Make sure that the pasta has lots of breathing room. You want the pasta to have
enough water to move around freely.
5. Cook approximately 8‐10 minutes.
6. Taste to see if done. If you have cooked it too long it will be sticky.
7. Drain most of the water. Keeping a little water in the pan helps it not stick together.
How to boil an egg
1. Put water in saucepan and bring to a boil. Use enough water that the eggs will be
covered when added.
2. Add eggs to boiling water and immediately lover the burner temperature so the water is
merely simmering, not boiling.
3. Cook eggs for 12 to 15 minutes.
4. Drain out the hot water. Run cold water over for about a minute, let them soak for a
little bit to cool off.
5. Gently tap the egg to crack the shell and peel.
4
COOKING MEASUREMENT ABBREVIATIONS
ABBREVIATION MEASUREMENT
Tsp teaspoon
Tbsp tablespoon
Fl fluid
Oz ounce
Pkg package
C cup
Pt pint
Qt quart
Gal gallon
Lb pound
Sm small
Lg large
Grocery Shopping List (You may already have several of these items at home that are needed for the 7 day meal plan. Highlighted foods may be purchased using WIC coupons.)
all purpose seasoning
apples 6
avocado 1
baking powder 1 1/2 tsp.
baking soda 1/2 tsp.
bananas 7
basil 3 tsp.
beans (dry pinto or northern beans) 1 lb.
beef (canned)10 oz. can
beef (ground) 1 lb.
black beans 1 can
black pepper
blueberries 3/4 cup
bread (pita bread, whole wheat) 4 pockets
bread (whole wheat) 19 slices
bread crumbs 1/3 cup
broccoli 2 cups
brown rice 3/4 cup
buns (hamburger) 4
butter stick 1/4 cup
buttermilk low fat 1 cup (or use milk substitute on recipe)
carrots 1 1/2 cups
celery stalks 10
Cheerios 1 cup
cheese (shredded cheddar) 7 cups
cheese (shredded Mexican blend) 1 cup
cheese (shredded mozzarella) 1 cup
chicken breast 5 lbs.
chili powder 1/2 tsp.
cinnamon 1/4 tsp
corn 1 can
cornflake cereal, crushed 1 cup
cornmeal 1 cup
cream cheese 3/4 cup or 6oz.
cream of mushroom soup 1 10 3/4 oz. can
cucumber 1 large
cumin
eggs 18
elbow macaroni 8 oz.
english muffins 4
flour 2 1/4 cups
frozen or fresh unsweetened berries or mixed fruit 2 cups
garlic cloves 8
garlic powder 4 1/2 tsp.
golden mushroom soup condensed 1 can 10 3/4 oz.
graham crackers 4 total or 8 tbsp. or low fat granola cereal
green beans 2 1/2 lbs {fresh, frozen or canned}
green peppers 6
ham 7‐8 lbs. {shank, bone‐in}
honey 2 tbs.
Italian herb seasoning
Kool‐aid singles cherry 1pkg.
lemon juice
lettuce 1 head
lime juice
maple syrup (1/2 cup)
mayonnaise 3 cups
milk 1 gallon
mushrooms fresh 1 cup
mustard 1 tsp.
oats (quick oats) 3 cups
oil (canola or olive or vegetable) 2 Tbsp.
oil spray (butter flavored)
olives small jar 1
onion 6
onion powder
parmesan cheese grated
pasta (whole grain) 1 lb. uncooked
peanut butter 2 cups
peanut butter chips 1/3 cup
peanuts (dry, unsalted) or hulled sunflower seeds 1/3 cup
peas frozen or canned 16oz
pickle relish 2 tsps.
pie crust refrigerated 1 10oz.package
pineapple crushed 1 can
potatoes 5 large
pretzels 1 cup
raisins 1/3 cup
ranch dressing 1/2 cup
red pepper 1
salsa (optional)
salt
sour cream (optional)
spaghetti sauce 2 cups
strawberries 1 quart
sugar 5 Tbsp.
tomato sauce 1 cup
tomatoes 6
tomatoes (cherry) 1 cup
tortillas 16
tuna (canned) 5 1/2 oz.
turkey or beef (ground) 1 lb.
vanilla flavoring
vegetables (mixed) 16 oz.
walnuts chopped (1/2 cup)
yogurt (low fat vanilla) 2 cups
yogurt (plain) 1 cup
yogurt (strawberry low fat) 1 cup
6
Meal Costs
The average cost per person per meal is $2.10. The average cost per
day for each person to eat 3 meals and 1 snack is $8.40.
The cost to buy ALL of the foods listed on the grocery list on page 5 is $235, which
is enough food for 84 meals and 28 snacks. The grocery list provides enough food
for a family of four to eat 3 meals and 1 snack per day for seven days and have
extra food items for more meals. (Most likely you do not need to buy all items on
the grocery list because you may already have them at home such as ketchup,
mustard, mayo, salt, pepper, oil, flour, butter, and seasonings.)
7
Meal Comparisons
Food Items Found in
Cookbook
Calories
Per
Serving
Fat Sodium Price
Per
Serving
Chicken Burrito Bowl (Recipe on pg. 10)
181 kcals 3 gms 329 mgs $2.15
Chipotle Burrito Bowl (chk, black beans, fajita vegts., corn salsa, guacamole)
560 kcals 22.5 gms 1390 mgs $6.00
English Muffin Pizza (Recipe on pg. 28)
322 kcals 12 gms 868 mgs $1.82
La Rosa’s Pizza‐2 traditional medium
cheese slices
400 kcals 20 gms 600 mgs $3.50
Baked Chicken Nuggets (Recipe on pg. 19)
195 kcals 4 gms 580 mgs $2.10
McDonald’s Chicken Nuggets‐ 4 piece
190 kcals 12 gms 360 mgs $1.99
(happy
meal is
$2.99)
Turkey Burgers (Recipe on pg. 29)
250 kcals 10 gms 220 mgs $1.74
McDonald’s Hamburger‐Quarter
Pounder
425 kcals 19 gms 670 mgs $3.69
Potato Wedges (Recipe on pg. 30)
145 kcals 5 gms 230 mgs $.78
McDonald’s French Fries‐medium
380 kcals 19 gms 270 mgs $1.49
8
9
Tomato and Garlic Omelet
Serves: 4
Ingredients 2 slices of whole wheat bread (cut in ½ slices) 2 teaspoons olive oil (½ teaspoon for each omelet) 4 garlic cloves, chopped or ½ teaspoon garlic powder or 2 teaspoons minced garlic Cooking spray (as needed, nonstick) 8 tablespoons mozzarella cheese (part skim, grated) 2 tomatoes (large, chopped) 3 eggs, lightly beaten 1 teaspoon basil, dried
Directions 1. Preheat oven to 300 degrees F. 2. Cut the bread into cubes; toss with oil and garlic in a small bowl. 3. Spread the bread cubes in a single layer on a baking sheet and toast in oven
for 15 to 25 minutes. Transfer to plate to cool. 4. Spray a medium pan with nonstick cooking spray and heat over medium‐
high heat. Pour in eggs. 5. When the egg begins to set, spread evenly across the bottom of pan and
reduce the heat to low. 6. Once the top layer of egg is almost cooked, sprinkle the cheese and basil on
top and scatter the tomatoes and bread over half of the omelet. 7. Fold the unfilled omelet half over the filling. Slide omelet on a plate and
serve.
10
Chicken Burrito Bowl
Serves: 4
Ingredients 10 ounces boneless, skinless chicken, frozen 1 cup chopped sweet red pepper 1 cup chopped green pepper 1/2 cup chopped onion 1 ½ cup yellow sweet corn, drained 15 ounces low sodium black beans, rinsed and drained 1/4 cup sliced avocados
Directions 1. Boil chicken and shred it. 2. Toss with all ingredients. 3. Top with cumin and fresh squeezed lime juice.
11
Ham/Green Beans/Potatoes
Serves: 6
Ingredients 7 pound ham* (shank, bone‐in) 3 large (or six small) potatoes 1 ½ pounds fresh, frozen, or canned green beans
Directions 1. Heat oven to 325 degrees. 2. Remove all packaging materials (including clear 'button' on bone of ham) from
shank portion bone‐in ham weighing about 7 pounds. Place ham, cut side down, on rack in shallow roasting pan; cover loosely with aluminum foil.
3. Heat approximately 20 to 25 minutes per pound until heated through. (A 7 pound ham takes about 2 hours and 20 minutes to 3 hours to bake.)
4. 15 minutes before ham is finished cooking cut off small chunk of meat and place in medium size saucepan.
5. Peel three large potatoes and cut into half or peel six small potatoes. Add potatoes and 1 ½ pounds (or 24 ounces) of fresh, frozen, or canned and drained green beans to saucepan.
6. Add enough water to cover most of potatoes and green beans. 7. Turn stove onto to medium‐high heat. 8. Boil for about 20 minutes. 9. When ham is done baking, remove from oven and let stand, covered, 10 to 15
minutes before serving. 10. Refrigerate leftover ham for breakfast casserole and ham and bean soup. *Note: Use leftover ham for breakfast casserole and ham and bean soup
12
Ants on a Log
Ingredients 8 stalks of celery ¾ cup peanut butter ½ cup raisins
Directions 1. Cut each celery stalk into 3 pieces (each piece 3‐4 inches long) 2. Fill each piece of celery with peanut butter and top with raisins.
13
Strawberry‐Blueberry Pancakes
Serves: 8
Ingredients ½ cup strawberries, washed and sliced ½ teaspoon baking soda ½ cup blueberries 1/8 teaspoon salt ¼ cup maple flavored syrup 1 egg lightly beaten 2 teaspoon lemon juice 1 teaspoon canola oil ¼ teaspoon ground cinnamon 1 teaspoon maple syrup 1 cup flour 1 tsp. vanilla ½ cup quick‐cooking rolled oats 1 cup low‐fat buttermilk (or take 1½ teaspoon baking powder 1 cup of milk and 1 tablespoon of lemon
juice and let stand for 5 minutes.)
Directions 1. In a bowl stir together strawberries, blueberries, ¼ cup syrup, lemon juice
and cinnamon. Set aside. 2. In a large bowl stir together flour, oats, baking powder, baking soda, and
salt. In a medium bowl use a fork to combine buttermilk, egg, oil, 1 tablespoon syrup, and vanilla.
3. Add buttermilk mixture all at once to flour mixture, stir just until moistened. Let stand for ten minutes to soften oats.
4. Spoon two slightly rounded tablespoons of batter onto a hot, lightly greased griddle or heavy skillet; spread to a 3‐4 inch circle.
5. Cook over medium heat for 1 to 2 minutes on each side or until golden brown.
6. Turn over when edges are slightly dry and bottoms are browned. 7. Serve warm, topped with fruit mixture.
14
Veggie Noodles Serves: 4
Ingredients 1 pound pasta, uncooked 2 cups vegetables (drained, canned) 1 cup spaghetti sauce 1/2 cup cheese (shredded)
Directions 1. Boil water in a cooking pot. Add the pasta. Turn down the heat to
medium‐low; cook for 10 minutes. 2. Pour pasta and water into colander to drain. 3. Return cooked drained pasta back to cooking pot. Add vegetables and
spaghetti sauce. Cook over medium‐low heat just until the vegetables are hot.
4. Sprinkle with cheese just before serving.
15
Beef Pot Pie
Ingredients 1 can (10 oz.) canned beef 1 package (10 oz.) refrigerated pie crusts 1 package (12 oz.) frozen mixed vegetables, thawed and drained ½ cup chopped onion 1 can (10 ¾ oz.) condensed mushroom soup 1/3 cup milk Salt and pepper to taste 9 inch pie plate
Directions 1. Preheat oven to 350 degrees. 2. Unroll one pie crust from package. Line pie plate with the crust. 3. In medium bowl, combine remaining ingredients and mix well. 4. Top with second crust and crimp edges to seal. Cut slits in the top crust to
vent. 5. Place on baking sheet and bake for 30‐35 minutes, until crust is golden
brown.
16
Healthy Trail Mix
Serves: 4
Ingredients 1 cup Cheerios® 1/3 cup raisins 1 cup mini pretzels 1/3 cup unsalted dry roasted peanuts or hulled sunflower seeds 1/3 cup peanut butter chips (or chocolate chips)
Directions 1. In a large bowl combine all ingredients. 2. Store in a plastic bag or covered container for up to two weeks.
17
Egg Casserole
Ingredients 4 eggs, beaten 3 slices bread, cubed 1 teaspoon dry mustard (optional) 1 ½ cups low‐fat milk 1 cup diced ham *Use leftover from Ham/Potatoes/Green Beans recipe (can also substitute sausage, cooked/drained) 1 cup shredded cheddar cheese 1 large can mushrooms, drained or ½ cup sliced fresh mushrooms (optional) ¼ cup onion, chopped (optional)
Directions 1. Spray 9x13” pan with cooking spray. 2. Mix all ingredients together. 3. Pour into 9x13” pan. 4. Bake for 45 minutes at 350 degrees. Note: This can be made the night before and kept in the refrigerator overnight.
18
Quick Taco Salad
Serves: 4
Ingredients 1 pound lean ground beef 1 onion chopped 1 pkg. (1‐1 ¼ oz.) taco seasoning mix ¼ cup of water 10 cups of torn romaine lettuce (about 1 large head) 2 tomatoes, chopped 1 cup of shredded cheddar cheese ¼ cup of ranch dressing
Directions 1. Brown meat with onions in large nonstick skillet on medium‐high heat; then
drain. 2. Add seasoning mix and water; mix well. Bring to boil. Simmer on medium‐
heat for 3 minutes. 3. Divide lettuce among 4 plates. Top evenly with meat mixture, tomatoes,
cheese and crushed chips. Drizzle with dressing.
Pita Chips
Serves: 4
Ingredients 4 6 ½ inch whole wheat pita bread Butter flavored cooking spray (i.e. Pam® or store brand) Salt, garlic powder, or Italian Seasoning
Directions 1. Preheat oven to 375 degrees. 2. Take the pita bread and split it open to make two halves. 3. Cut halves into chip‐size pieces. 4. Spray with the butter spray and sprinkle with seasoning. 5. Put the pieces of pita bread into the oven on a cookie sheet. 6. Bake until crispy, about 20 minutes.
19
Baked Chicken Nuggets
Serves: 4
Ingredients 1 ½ pound boneless, skinless chicken breast 1 cup cornflake cereal, crushed ½ cup grated parmesan cheese 1 teaspoon Italian seasoning ½ teaspoon garlic powder ½ teaspoon onion powder 1 egg ½ cup milk
Directions 1. Preheat oven to 400 degrees. 2. Cut chicken into chicken nugget size pieces (about 2 inches by 2 inches). 3. Crush cornflakes by placing in large plastic, ziplock bag and squeezing bag with
hands. 4. Add parmesan cheese, Italian herb seasoning, garlic powder and onion powder
to cornflakes in bag. (If a plastic bag not available, place these ingredients in a large bowl.)
5. Mix egg and milk in bowl. 6. Dip a few chicken pieces in egg and milk mixture. 7. Add a few pieces of chicken to crumb mixture. Shake or roll to coat evenly. (If
chicken not fully coated, then dip again in egg and milk mixture and crumb mixture.)
8. Lightly grease cooking sheet and place chicken pieces on pan so they are not touching.
9. Bake until golden brown, about 12‐14 minutes.
20
Macaroni and Cheese
Serves: 4
Ingredients 8 ounces of elbow macaroni ¼ cup butter ¼ cup flour ½ teaspoon salt ½ teaspoon black pepper 1 cup milk 2 cups (or 8 ounces) cheddar cheese, shredded
Directions 1. Cook pasta following directions on package. After cooked, drain noodles. 2. In medium sauce pan, melt butter over medium heat. Stir in flour, salt, and
pepper. Slowly add milk while stirring. 3. Cook and stir until bubbles. 4. Stir in shredded cheese until melted. Then, turn off stove. 5. Add noodles to cheese sauce and stir until coated.
Peas
Serves: 4
Ingredients 16 ounces frozen or canned peas
Directions 1. If using canned peas, drain water from can and add peas to saucepan. 2. Cover peas with water and simmer (heat just below boiling) until peas are
warm.
21
Berrylicious Smoothie
Ingredients 1 container (6.oz) strawberry low‐fat yogurt 1 stick (0.27 oz.) Kool‐Aid singles cherry flavor 6 strawberries 1 cup of ice
Directions 1. Blend all ingredients except ice in blender until smooth. 2. Add ice blend on high until thickened. 3. Serve immediately.
22
Summer Breeze Smoothie
Ingredients 1 cup plain yogurt 6 medium strawberries 1 cup crushed pineapple (canned in juice) 1 teaspoon vanilla extract 4 ice cubes
Directions Place all ingredients in blender and blend until smooth.
23
Tuna Wrap
Ingredients 1 cup green beans 1 cup drained light tuna in water (5 ½ oz.) ½ cup chopped tomato ¼ cup sliced ripe olives 2 tablespoons lemon juice ¼ cup light mayonnaise 4 whole wheat tortillas
Directions 1. Cook green beans until just tender. Rinse under cool water to stop cooking
process and cut in half. 2. Toss green beans with tuna, tomato, olives, and lemon juice. 3. Spread mayonnaise. 4. Divide tuna on each tortilla.
24
Ham and Bean Soup
Serves: 8 servings
Ingredients 1 pound dry pinto or great northern beans 8 cups water ½ teaspoon salt 1 ham bone (use bone from ham, green beans, and potato recipe) 1 ½ cup chopped carrots 1 cup celery chopped 1 cup chopped onion 1 teaspoon garlic powder 1 teaspoon basil 2 cups chopped ham (use leftover ham from ham, green beans, and potato recipe) ½ teaspoon pepper
Directions 1. Rinse the beans, sorting out any broken or discolored ones. Place beans in large
pot and cover with water. Soak beans overnight. 2. Strain soaked beans to remove water and return beans to large pot. Add water,
ham bone, carrots, celery, onion, garlic, and basil and turn on high heat. Stir well. Bring to a boil. Then, reduce heat to low and simmer for 60 more minutes.
3. Remove ham bone and discard. Stir in the chopped ham and simmer for 30 more minutes. Add pepper.
25
Cornbread
Serves: 12
Ingredients 1 cup cornmeal 1 cup flour 2 tablespoons sugar 1 tablespoon baking powder 1 egg ¼ cup oil 1 cup milk
Directions 1. Heat oven to 425 degrees. Grease 8‐ or 9‐inch square pan. 2. Measure cornmeal, flour, sugar, and baking powder into a large mixing
bowl. Stir to combine ingredients. 3. Crack egg into a small bowl and beat with a fork to combine white and yolk. 4. Add egg, oil, and milk to flour mixture. Mix until ingredients are well
blended. 5. Pour batter into prepared pan. 6. Bake 20 to 25 minutes, until firm to touch or wooden pick inserted in the
center comes out clean.
26
Apple Slices with Peanut Butter
Serves: 1
Ingredients
1 medium apple 1 tablespoon creamy peanut butter
Directions 1. Slice the apple in six pieces and spread the peanut butter on them.
Banana Slices and Peanut Butter
Serves: 1
Ingredients
1 Banana 1 tablespoon creamy peanut butter
Directions 1. Slice the banana into circles and spread peanut butter over slices and serve.
27
Ham & Cheese Breakfast Burritos
Serves: 4 Ingredients 4 eggs 1/4 cup milk 1 cup cubed cooked ham 1 tablespoon butter 4 flour tortillas (8‐inch) 1 cup shredded cheese (any variety) Directions
1. Beat eggs and milk in large bowl. Add ham and mix well.
2. Melt butter in large nonstick skillet on medium heat. Add egg mixture; cook
and stir until eggs are firm.
3. Spoon egg mixture into warmed flour tortillas. Top each with 1/4 cup
shredded cheese.
28
English Muffin Pizza
Serves: 4
Ingredients 4 split English muffins 1 cup pizza sauce/tomato sauce 1 cup mozzarella cheese, shredded Chopped vegetables (green peppers, mushrooms, onion, etc.) if desired Meat (pepperoni, ham, sausage, etc.) if desired Italian Seasoning
Directions 1. Preheat oven/toaster oven to 375 degrees. 2. Top English muffin with sauce, vegetables and/or meat and cheese. Add
Italian seasoning if desired. 3. Bake for approximately 10 minutes or until cheese is melted and lightly
brown.
29
Turkey Burgers
Serves: 4
Ingredients 4 hamburger buns 1 pound of lean ground turkey 2 teaspoons garlic powder 1 teaspoon onion powder ½ teaspoon salt ½ teaspoon black pepper 1/3 cup bread crumbs About 3 tablespoons of oil Optional items – ketchup, mayo, mustard, onion, tomato, mushrooms
Directions 1. Heat large skillet on medium with enough oil to coat bottom of pan. 2. Mix garlic powder, onion powder, salt, pepper, and bread crumbs with ground
turkey. 3. Divide ground turkey into four patties. 4. Place patties in hot skillet and cook patties until no longer pink in the center
and juices run clear. About 4‐5 minutes on each side. 5. Add toppings to hamburger.
a. For a mushroom burger: In skillet on medium heat, sauté sliced mushrooms and onions and garlic powder in 1‐2 tablespoons of oil. Add mushrooms, onions, and mayo to top of burger.
30
Potato Wedges
Serves: 4
Ingredients 1/3 cup grated parmesan cheese 2 tablespoon oil 1 teaspoon onion powder 1 teaspoon garlic powder ¼ teaspoon black pepper ¼ teaspoon salt 2 large potatoes
Directions 1. Preheat oven to 425 degrees 2. Scrub and cut potatoes into eight long pieces. Cut these long pieces in half. 3. Place parmesan cheese, olive oil, onion powder, garlic powder, pepper, salt,
and potatoes in large ziplock bag. Seal bag and shake potatoes in seasoning. (Instead of a plastic bag, you can mix ingredients in large bowl.)
4. Lightly coat baking sheet with oil. 5. Spread potatoes over baking sheet. 6. Bake about 25 minutes until potatoes are easily pierced with fork.
31
Cream Cheesy Cucumber Sandwich
Serves: 4
Ingredients 3/4 cup light cream cheese, slightly softened Half a large cucumber, thinly sliced 8 slices of whole‐wheat bread Directions
1. Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich).
2. Place about 4 cucumber slices on 4 of the slices of bread and top with remaining bread slices.
3. Cut into quarters and serve immediately or wrap sandwiches and save for later.
32
Very Berry Yogurt Parfait
Serves: 4
Ingredients 2 cups low fat vanilla yogurt 2 cups fresh or frozen unsweetened berries or other assorted fruit (like strawberries, blueberries, star fruit, kiwi, etc.) 4 small graham crackers, crushed or 8 tablespoons low fat granola cereal
Directions 1. Spoon ¼ cup of yogurt each in 4 small cups or bowls. 2. Add handful of berries or other assorted fruit to yogurt cup. 3. Repeat steps 1 & 2 to make a second layer. 4. Place 1 graham cracker or 2 tablespoons of low fat granola cereal on top of
each of the 4 yogurt cups.
33
Chicken Quesadillas
Serves: 4
Ingredients 2 boneless chicken breasts 1 ½ teaspoons olive or vegetable oil 1 garlic clove, chopped or ½ teaspoon minced garlic or 1/8 teaspoon garlic powder ¼ cup chopped onion 1 medium tomato, diced ¼ cup bell pepper, diced ¼ teaspoon oregano ½ teaspoon chili powder ¼ teaspoon crushed red pepper flakes, optional 2 cups shredded cheddar cheese 8 (10”) flour tortillas Salsa and sour cream if desired
Directions 1. Cook chicken breasts (bake, boil, sauté). Cut up in bite‐sized pieces. 2. Heat oil in large skillet. 3. Add onion, garlic and bell pepper. 4. Sauté over medium heat until onion is tender, but not brown. 5. Stir in chicken, tomato, and spices. Cook about one minute, until little juice
remains. 6. Spray griddle/non‐stick skillet with cooking spray and heat on medium. 7. Place one flour tortilla in skillet. Add ¼ cup chicken mixture to bottom
shell. 8. Top with ¼ cup cheese and another tortilla. 9. Cook 2‐3 minutes. 10. Flip over and cook an additional 2‐3 minutes. 11. Remove from pan and cut into wedges.
34
Stuffed Peppers Serves: 4
Ingredients 2 bell peppers (red or green) 1 cup cherry tomatoes or 1 cup canned diced tomatoes 1/2 medium onion 2 teaspoons dried basil 1 ½ garlic cloves or ¾ teaspoon minced garlic or ¼ teaspoon garlic powder 1 teaspoon olive oil 1/8 teaspoon salt 1/8 teaspoon pepper 2 2/3 cups cooked brown rice 1 cup spaghetti sauce 1 pound lean ground beef or lean ground turkey
Directions
1. Preheat oven to 425 degrees F. Lightly oil a large shallow baking pan. 2. Cut peppers in half lengthwise and remove seeds. Arrange peppers cut
sides up in baking pan and lightly oil cut edges of stems. 3. Halve cherry tomatoes and chop onion and basil. Finely chop garlic. 4. In a bowl toss tomatoes, onion, basil, garlic, olive oil, salt and pepper to
taste. 5. Cook lean ground beef or ground turkey in skillet for about 20‐25 minutes. 6. Spoon equal portions of mixture, ¼ cup spaghetti sauce and 2/3 cup brown
rice into each pepper. Add cooked ground beef to each pepper if desired. Roast in upper third of oven until peppers are tender, about 20 minutes.
35
Banana Pops
Ingredients 3 ripe bananas 2 tablespoons honey 6 tablespoons creamy peanut butter
Directions 1. Break bananas into chunks. 2. Mash with a fork. 3. Add peanut butter and honey. 4. Mix well. 5. Freeze in popsicle mold.
36
Banana Walnut Oatmeal
Serves: 4 servings
Ingredients 1 ½ cups water 1 ½ cups milk 2 small bananas mashed 1 teaspoon of vanilla 1 teaspoon of cinnamon 3 tablespoons of maple syrup, brown sugar, or sugar 1 ½ cups oats ½ cup chopped walnuts (optional)
Directions 1. Place water, milk, banana, vanilla, cinnamon, and sugar or syrup in medium
sized saucepan. 2. Bring to boil over medium‐high heat, stirring frequently. 3. Stir in oats. 4. Simmer over medium heat for about 8 minutes or until desired thickness. 5. Stir in walnuts just before serving.
37
Egg Salad Serves: 4
Ingredients 4 hard‐boiled eggs (finely chopped) 2 teaspoons pickle relish 1/2 teaspoon salt 1 teaspoon mustard (wet) 1/4 cup mayonnaise 8 pieces of whole wheat toast Half a large cucumber, thinly sliced
Directions 1. Put the eggs in a pan of cold water. Simmer for 20 minutes. 2. Cool promptly in cold water, then in refrigerator, so the eggs will be easy to
shell. 3. Remove the eggs from shell, and chop the eggs finely. 4. Mix all the ingredients together. 5. Serve on whole wheat toast with a side of sliced fresh cucumbers.
38
Cheesy Chicken and Rice Casserole
Ingredients 1 can (10 ¾ oz.) cream of mushroom soup 1 1/3 cup water ¾ cup uncooked brown rice ½ teaspoon onion powder ¼ teaspoon ground black pepper 2 cups of broccoli, cut up 1 ¼ pounds of skinless, boneless chicken breast halves ½ cup of shredded cheddar cheese
Directions 1. Heat the oven to 375 degrees. Stir the soup, water, rice, onion powder,
black pepper (optional), and broccoli in an 11x8x2‐inch baking dish. 2. Top the rice mixture with the chicken. Cover the baking dish with aluminum
foil. 3. Bake for 50 minutes or until the chicken is cooked through and the rice is
tender. 4. Top with the cheese. 5. Let the casserole stand for 10 minutes. 6. Stir the rice before serving.
39
Peanut Butter n’ Fruit‐wich
Serves: 4 Ingredients 4 slices whole wheat bread 8 tablespoons peanut butter 1 apple, thinly sliced
Directions 1. Spread 2 tablespoons peanut butter on bread. 2. Place apple slices on top. 3. Optional: Top with grated carrot.