5 Ingredients or Less
Skillet Mac And Cheese
Ingredients
- 1 cup onion - chopped
- 2 cups frozen broccoli - defrosted
- 1 cup low-fat or fat-free milk
- 1/4 tsp black pepper
- 1 1/4 cups reduced fat cheddar cheese - shredded
- 4 cups 100% whole wheat pasta - cooked
- non-stick cooking spray
Directions
- Wash your hands and clean your cooking area.
- Spray a large non-stick skillet evenly with non-stick cooking spray.
- Add onions. Cook on medium heat until soft.
- Add broccoli. Cook 3 minutes.
- Add milk, pepper and cheese to the skillet. Cook on medium to low heat. Bring to a boil. Stir frequently, until cheese melts.
- Add pasta and stir to combine all ingredients. Cook until pasta is warm, 2-3 minutes.
- Serve immediately.
Nutrition Facts
Serv. size: 1 ½ cups, Amount per serving: Calories 290, Total Fat 3.5g (4% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 360mg (16% DV), Total Carb. 48g (17% DV), Fiber 3g (11% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 21g, Vit. D 1mcg (6% DV), Calcium 296mg (25% DV), Iron 2mg (10% DV), Potas. 406mg (8% DV).
Animal Toast
Ingredients
- 4 slices whole wheat bread
- 1 cup strawberries - sliced medium
- 1 banana - sliced
- 1/4 cup blueberries
- 4 tbsp peanut butter
Directions
- Wash your hands and clean your cooking area.
- Wash all fruit.
- Toast whole wheat bread.
- Slice bananas and strawberries.
- Spread the peanut butter over the toast.
- Place fruit on toast to create any animal face of your imagination. Be creative!
- Serve.
- Tip: For school friendly version, substitute peanut butter for reduced-fat cream cheese!
Nutrition Facts
Serv. size: 1 slice (121g), Amount per serving: Calories 220, Total Fat 9g (12% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 210g (9% DV), Total Carb. 28g (10% DV), Fiber 3g (11% DV), Total Sugars 10g (Incl. 1g Added Sugars, 2% DV), Protein 8g, Vit. D 0mcg(0% DV), Calcium 49mg (4% DV), Iron 1mg (6% DV), Potas. 347mg (8% DV)
Green Monster Smoothie
Ingredients
- 3/4 cup low-fat vanilla yogurt
- 1/2 cup frozen spinach
- 1/2 cup pineapple chunks (fresh, frozen, or canned in 100% juice)
- 1 medium banana
Directions
- Wash your hands and clean your preparation area.
- Add all ingredients to blender and process until smooth.
- Serve immediately.
Nutrition Facts
Serv. size: 1 cup (128g), Amount per serving: Calories 90, Total Fat 0.5g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 85g (4% DV), Total Carb. 19g (7% DV), Fiber 1g (4% DV), Total Sugars 14g (Incl. 3g Added Sugars, 6% DV), Protein 3g, Vit. D (0% DV), Calcium 104mg (8% DV), Iron (0% DV), Potas. 231mg (4% DV)
Garbanzo Crunchies
Ingredients
- 1 can (15-oz) garbanzo beans - drained
- 1 tbsp olive oil
- Paprika or chili powder to taste
Directions
- Wash your hands, clean your cooking area and tops of canned food items.
- Preheat oven to 350°F.
- Toss garbanzo beans with olive oil.
- Spread on a baking sheet.
- Sprinkle paprika or chili powder over beans.
- Bake 30 minutes or until golden.
- Stir half way through.
- Eat warm or at room temperature.
Nutrition Facts
Serv. size: ¼ cup (55g), Amount per serving: Calories 100, Total Fat 3g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 0g (0% DV), Total Carb. 15g (5% DV), Fiber 4g (14% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 27mg (2% DV), Iron 2mg (10% DV), Potas. 155mg (4% DV)
Red, White And Blue Salad
Ingredients
- 3 cups seeded watermelon - cut into 1-inch cubes
- 1 cup blueberries
- 2 medium bananas - sliced
- 1 tbsp lime juice (or juice of 1 lime)
- 1 cup fat-free whipped topping
Directions
- Wash your hands and clean your preparation area.
- Wash all fruit.
- Cut watermelon into cubes, removing seeds.
- Place cut watermelon and blueberries in medium bowl.
- Slice bananas and place in a small bowl.
- Squeeze lime juice over bananas and mix, covering all the banana slices with the juice.
- Add bananas and whipped topping to the watermelon, then add blueberries and mix well.
- Refrigerate until ready to serve.
Nutrition Facts
Serv. size: 1 cup (159g), Amount per serving: Calories 90, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 10g (0% DV), Total Carb. 22g 8% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 1g Added Sugars, 2% DV), Protein 1g, Vit. D (0% DV), Calcium 10mg (0% DV), Iron (0% DV), Potas. 270mg (6% DV).
Beef And Rice Florentine
Ingredients
- 1 lb pound lean ground beef
- 1/2 cup onion - diced fine
- 2 garlic cloves - minced
- 12 oz frozen spinach - thawed
- 1 1/2 cups brown rice - cooked
- 1 medium tomato - diced
- 1 tsp oregano
- 1/4 cup water - if needed
- 1 tbsp grated parmesan cheese
- salt and pepper to taste
- non-stick cooking spray
Directions
- Wash your hands and clean your cooking area.
- Spray a large non-stick skillet evenly with non-stick cooking spray.
- Add onions. Cook on medium heat for 2 minutes.
- Add garlic and cook for 1 minute.
- Add ground meat, brown. Drain fat, if any.
- Push meat together to the side of the pan. Add spinach and tomato. Mix together.
- Add seasonings and mix.
- Stir in rice and water, mix together.
- Cover and cook for 2-3 minutes or until everything is heated through.
- Sprinkle with cheese and serve.
Nutrition Facts
Serv. size: 1 cup (172g), Amount per serving: Calories 180, Total Fat 5g (6% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 50mg (17% DV), Sodium 140g (6% DV), Total Carb. 14g (5% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 20g, D (0% DV), Calcium 86mg (6% DV), Iron 3mg (15% DV), Potas. 480mg (10% DV).
Berry Good Pizza
Ingredients
- 1 8 oz can of refrigerated crescent rolls
- 2 tbsp instant sugar-free vanilla pudding mix
- 1 cup low-fat vanilla yogurt
- 1/4 cup strawberries - diced
- 1/4 cup raspberries
- 1/4 cup blueberries
Directions
- Wash your hands, fruit, and clean your cooking area.
- Preheat oven to 375°F.
- Unroll the crescent rolls onto your work surface.
- Pinch together the holes.
- Cut into 8 individual pizzas, or use a cookie cutter for a unique shape. Place on a non-stick cookie sheet.
- Bake the pizza crusts for 10-12 minutes until golden, cool completely.
- Combine fat-free vanilla yogurt and instant sugar-free vanilla pudding mix; stir well.
- Dice strawberries.
- Spread yogurt mixture over the cooled crust.
- Arrange the fruit over the pizzas.
- Serve immediately and enjoy!
Nutrition Facts
Serv. size: 1 slice (74g), Amount per serving: Calories 150, Total Fat 5g (6% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 370mg (16% DV), Total Carb. 22g (8% DV), Fiber 0g (0% DV), Total Sugars 9g (Incl. 2g Added Sugars, 4% DV), Protein 3g, Vit. D (0% DV), Calcium 40mg (4% DV), Iron 1mg (6% DV), Potas. 17mg (0% DV).
Rainbow Of Vegetables Stir Fry
Ingredients
- 1 cup red bell pepper - julienned
- 1 cup onion - diced
- 1 cup spinach - chopped
- 1 cup squash - sliced
- 1 tbsp canola oil
Directions
- Wash your hands and clean your cooking area, knife, and cutting board.
- Wash all vegetables.
- Cut vegetables as directed in ingredients.
- Heat oil in a large skillet over medium heat.
- Add harder vegetables first (squash, onions, bell pepper). Cook for 6-8 minutes, stirring while you cook. Add more delicate vegetables (spinach). Cook and stir for 3 minutes.
- Optional: Chose 1 to 2 seasonings/herbs to create different tastes.
- Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and spinach is wilted. If the stir-fry is getting dry, add 2 tablespoons of water.
- Cover and refrigerate leftovers.
Nutrition Facts
Serv. size: 2 cups (200g), Amount per serving: Calories 120, Total Fat 7g (9% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 15g (1% DV), Total Carb. 13g (5% DV), Fiber 3g (11% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium 38mg (2% DV), Iron 1mg (6% DV), Potas. 362mg (8% DV).
Spinach Squares
Ingredients
- 2 cups cooked brown rice
- 1½ cups thawed, chopped spinach
- 1½ cups grated part-skim mozzarella cheese
- salt, pepper and garlic to taste
Directions
- Wash your hands and clean your cooking area.
- Preheat oven to 400°F.
- Drain thawed spinach to remove excess liquid.
- Mix all ingredients well.
- Pour into a 13 X 9 inch baking dish.
- Bake for 20-25 minutes.
- Cut into 3×3 squares and serve warm.
Nutrition Facts
Serv. size: 2 squares (146g), Amount per serving: Calories 170, Total Fat 5g (6% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 350g (15% DV), Total Carb. 20g (7% DV), Fiber 1g (4% DV), Total Sugars 0g (Incl. 0g Added Sugars, 0% DV), Protein 10g, Vit. D (0% DV), Calcium 274mg (20% DV), Iron 1mg (6% DV), Potas. 84mg (2% DV).
Purple Smoothie
Ingredients
- 1/2 cup low-fat plain yogurt
- 1/2 cup frozen blueberries
- 1/2 cup frozen raspberries
- 1/4 tsp vanilla extract
Directions
- Wash your hands and clean your preparation area.
- Put yogurt, blueberries, raspberries and vanilla extract in the blender.
- Blend until smooth.
- Pour into a glass and enjoy!
Nutrition Facts
Serv. size: ½ cup (163g), Amount per serving: Calories 120, Total Fat 1.5g (2% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 4g (14% DV), Total Sugars 21g (Incl. 0g Added Sugars, 0% DV), Protein 4g, Vit. D (0% DV), Calcium 125mg (10% DV), Iron 1mg (6% DV), Potas. 236mg (6% DV).
Energy Nuggets
Ingredients
- 1/3 cup peanut butter
- 1/2 cup nonfat dry milk
- 1/4 cup honey
- 4 graham cracker squares - finely crushed
- 1/2 cup quick-cooking oatmeal
Directions
- Wash your hands and clean your preparation area.
- Mix together peanut butter, nonfat dry milk, and honey in a large bowl.
- Add crushed graham crackers and oatmeal and mix with a spoon.
- Roll the mixture with your hands into 14 snack-sized balls . Store in an airtight container in the refrigerator.
- Allow to cool for 5 minutes before serving.
Nutrition Facts
Serv. size: 1 Energy Nugget (21g), Amount per serving: Calories 90 (21g), Total Fat 3.5g (4% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 60g (3% DV), Total Carb. 12g (4% DV), Fiber 1g (4% DV), Total Sugars 8g (Incl. 5g Added Sugars, 10% DV), Protein 3g, Vit. D (0% DV), Calcium 60mg (4% DV), Iron (0% DV), Potas. 128mg (2% DV).
Almost A MyPlate Sundae
Ingredients
- 1/2 cup strawberries or other fruit (fresh, frozen, or canned in 100% juice)
- 1 graham cracker square (2 1/2 inches) - crushed
- 1/2 cup low-fat yogurt - any flavor
- 1 tbsp chopped nuts - any type
Directions
- Wash your hands and clean your cooking area.
- Wash and slice fruit. In a plastic sandwich bag or bowl, crush the graham cracker square.
- In a small bowl or cup, layer the crushed graham cracker, yogurt, fruit and nuts.
- Serve.
Nutrition Facts
Serv. size: 1 sundae (219g), Amount per serving: Calories 190, Total Fat 8g (10% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 105g (5% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 16g (Incl. 4g Added Sugars, 8% DV), Protein 8g, Vit. D (0% DV), Calcium 250mg (20% DV), Iron 1mg (6% DV), Potas. 448mg (10% DV).
MyPlate Pizza
Ingredients
- 1 100% whole wheat premade pizza crust
- 1/2 cup low-sodium pizza sauce
- 1 cup shredded reduced-fat mozzarella cheese
- 17 slices reduced-fat turkey pepperoni
- Optional toppings - bell peppers, tomatoes, onions, mushrooms, olives, and spinach
Directions
- Wash hands, produce, and clean your cooking area.
- Preheat oven to 400°F.
- Fill a 12-cup muffin pan with a variety of your family's or friends' favorite toppings.
- Remove crust from package and place on baking sheet.
- Top with your favorite ingredients.
- For a crispier crust, place directly on oven rack, not baking sheet. Bake in a preheated 400°F oven for 8-12 minutes or until cheese in the center is melted and the crust is golden brown.
- Carefully remove from oven and let it stand for 5 minutes before serving.
- Cut into slices and serve.
Nutrition Facts
Serv. size: 2 slices (186g), Amount per serving: Calories 290, Total Fat 10g (13% DV), Sat. Fat 4g (20% DV), Trans Fat 0g, Cholest. 30mg (10% DV), Sodium 440g (19% DV), Total Carb. 36g (13% DV), Fiber 1g (4% DV), Total Sugars 7g (Incl. 1g Added Sugars, 2% DV), Protein 16g, Vit. D 0mcg(0% DV), Calcium 227mg (15% DV), Iron 2mg (10% DV), Potas. 428mg (10% DV)
3 Ingredient Pancakes
Ingredients
- 2 medium ripe bananas
- 4 tbsp quick oats
- 2 large eggs
Directions
- Wash your hands and produce, and clean your cooking area.
- Mash bananas with a fork in a medium bowl until smooth. Add egg and oats and mix well.
- Heat a large nonstick skillet over medium-low heat, pour the batter to make 6 pancakes.
- Cook about 3 to 4 minutes on each side, until golden.
- Top with fruit and/or 1 teaspoon of your favorite syrup or honey if desired.
Nutrition Facts
Serving size: 3 pancakes (179g), Amount per serving: Calories 220, Total Fat 6g (8%), Saturated Fat 2g (10%), Trans Fat 0g, Cholesterol 185mg (62%), Sodium 70mg (3%), Total Carbohydrate 35g (13%), Dietary Fiber 4g (14%), Total Sugars 15g, (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vitamin D 1mcg (6%), Calcium 39mg (4%), Iron 2mg (10%), Potassium 491mg (10%)
Rainbow Of Vegetables Stir Fry
Ingredients
- 1 cup red bell pepper - julienned
- 1 cup onion - diced
- 1 cup spinach - chopped
- 1 cup squash - sliced
- 1 tbsp canola oil
Directions
- Wash your hands and clean your cooking area, knife, and cutting board.
- Wash all vegetables.
- Cut vegetables as directed in ingredients.
- Heat oil in a large skillet over medium heat.
- Add harder vegetables first (squash, onions, bell pepper). Cook for 6-8 minutes, stirring while you cook. Add more delicate vegetables (spinach). Cook and stir for 3 minutes.
- Optional: Chose 1 to 2 seasonings/herbs to create different tastes.
- Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and spinach is wilted. If the stir-fry is getting dry, add 2 tablespoons of water.
- Cover and refrigerate leftovers.
Nutrition Facts
Serv. size: 2 cups (200g), Amount per serving: Calories 120, Total Fat 7g (9% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 15g (1% DV), Total Carb. 13g (5% DV), Fiber 3g (11% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium 38mg (2% DV), Iron 1mg (6% DV), Potas. 362mg (8% DV).
Cereal Mix
Ingredients
- 2 cups low-fat and low sugar whole grain cereal
- 1/2 cup dried fruit - raisins, cranberries, cherries, apricots, etc.
- 1/2 cup unsalted nuts or seeds - pecans, walnuts, almonds, peanuts, pumpkin seeds, sunflower kernels, etc.
Directions
- Wash your hands and clean your preparation area.
- Place ingredients into large bowl or large zipper-sealed storage bag.
- Stir with spoon to combine ingredients in the bowl or shake bag to combine ingredients.
- Divide into 6 individual storage bags.
Nutrition Facts
Serv. size: 1/2 cup (32g), Amount per serving: Calories 140, Total Fat 7g (9% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 50g (2% DV), Total Carb. 18g (7% DV), Fiber 1g (4% DV), Total Sugars 10g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium 50mg (4% DV), Iron 4mg (20% DV), Potas. 200mg (4% DV).
BBQ Chicken Pizza
Ingredients
- 6 English muffins
- 1 bell pepper
- 2/3 cup barbecue sauce
- 1½ cups cooked chicken - shredded
- 3/4 cup reduced fat shredded cheese
- 1/2 red onion - diced
Directions
- Wash your hands and clean your cooking area.
- Heat oven to 450°F.
- Slice English muffins in half and place on ungreased, large cookie sheet.
- Wash and slice or dice bell pepper and onion.
- Spread barbecue sauce on English muffins to within ¼ inch of edges.
- Top with chicken, onion, cheese, and bell peppers.
- Bake 7 to 12 minutes or until cheese is melted.
Nutrition Facts
Serv. size: 1 pizza (83g), Amount per serving: Calories 140, Total Fat 3g (4% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 320g (14% DV), Total Carb. 20g (7% DV), Fiber 0g (0% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 10g, D (0% DV), Calcium 161mg (10% DV), Iron 1mg (6% DV), Potas. 104mg (2% DV).
Crunchy Bananas On A Stick
Ingredients
- 4 bananas
- 2 containers (6-oz each) fat-free vanilla yogurt
- 1 cup cereal
- 1/2 cup chopped nuts, any type
- 1/2 cup dried fruit
Directions
- Wash your hands, wash bananas, and clean your preparation area.
- Cover cookie sheet with waxed paper.
- Put the yogurt in a bowl and in another bowl put the cereal, nuts, and dried fruit.
- Peel bananas and cut them into halves.
- Place a wooden stick (skewer) into each banana piece.
- Dip the top of the banana in yogurt, then roll in cereal, fruit, and nut bowl.
- Place the bananas on the cookie sheet and freeze about 1 hour or until firm.
- To store, wrap each banana in plastic wrap or foil and store in the freezer.
Nutrition Facts
Serv. size: 1 stick (122g), Amount per serving: Calories 170, Total Fat 5g (6% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 40g (2% DV), Total Carb. 30g (11% DV), Fiber 2g (7% DV), Total Sugars 17g (Incl. 2g Added Sugars, 4% DV), Protein 4g, D (0% DV), Calcium 65mg (6% DV), Iron 2mg(10% DV), Potas. 384mg (8% DV).
