Expanded Food and Nutrition Education Program
Expanded Food and Nutrition Education ProgramEducating families since 1969

Pastel de Manzana sin Culpa

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No guilt apple pie

Pastel de Manzana sin Culpa

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Course Dessert, Holidays

Ingredients
  

  • 2 cortezas de pastel refrigerada
  • 6 tazas de manzanas en rodajas finas
  • 1/4 taza de azúcar
  • 1 1/2 cucharadas de harina
  • 1 cucharadita de canela
  • 1/4 cucharadita de nuez moscada
  • 1/4 cucharadita de pimienta de Jamaica
  • 1/4 cucharadita de sal
  • 1 cucharada de jugo de limón

Instructions
 

  • Lávese las manos, las manzanas y limpie su área de cocción.
  • Precaliente el horno a 425 ° F.
  • Pelar y cortar en rodajas finas las manzanas.
  • En un tazón grande, mezcle las manzanas en rodajas y los ingredientes restantes.
  • Coloque 1 masa de pastel en un molde para pastel sin engrasar. Presione firmemente contra el fondo y los lados.
  • Agregue la mezcla de manzana al molde para pastel. Cubra con la segunda corteza. Presione los bordes de la masa del pastel juntos para sellar.
  • Corte hendiduras o formas en varios lugares en la corteza superior.
  • Hornee durante 40-45 minutos o hasta que las manzanas estén suaves y la corteza esté dorada. Cubra el borde de la corteza con tiras de aluminio de 2-3 pulgadas de ancho durante 15-20 minutos para evitar que los bordes se quemen.
  • Deje que el pastel se enfríe durante al menos 2 horas antes de servir. El relleno se espesará a medida que se enfríe.
  • ¡¡Disfrute!!
Keyword Fruit, Grains, Spanish

Roasted Cauliflower Potato Mash

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Cauliflower mashed potatoes

Roasted Cauliflower Potato Mash

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Course Holidays, Side Dish

Ingredients
  

Ingredients for Mash

  • 1 head cauliflower
  • 4 red potatoes
  • 1 tbsp butter - unsalted
  • 1/3 cup 1% butter
  • 2 cloves garlic - or 1 tbsp minced garlic
  • 1/2 onion

Ingredients for Seasoning

  • 1 tbsp parsley
  • 1 tbsp chives
  • 1 tsp dill weed
  • 1/2 tsp ground pepper

Instructions
 

  • Preheat oven to 400 degree F. Cut cauliflower into medium florets, dice potatoes and onion.
  • Place veggies on a large sheet pan.
  • Sprinkle minced garlic and olive oil over all. Mix until everything is combined.
  • Bake for 40 minutes. Vegetables should be fork tender and slightly brown.
  • Allow vegetables to cool slightly.
  • Add to blender or food processor. Add butter, buttermilk and seasoning.
  • Blend until it is the desired texture.
  • Serve and enjoy.

Notes

Nutrition Facts Servings: 8, Serv. size: 1 serving (225g), Amount per serving: Calories 120, Total Fat 2g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 70g (3% DV), Total Carb. 24g (9% DV), Fiber 4g (14% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D 0mcg(0% DV), Calcium 53mg (4% DV), Iron 1mg (6% DV), Potas. 836mg (20% DV)
Keyword Dairy, English, Vegetables

Not Your Grandma’s Green Bean Casserole

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Not Your Grandmother's Green Bean Casserole

Not Your Grandma's Green Bean Casserole

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Course Holidays, Side Dish
Servings 14

Ingredients
  

For the topping

  • 2 lbs grean beans - cut in half, trimmed & washed
  • 1 tbsp olive oil
  • 1 cup onions - finely diced
  • 1/2 cup breadcrumbs - seasoned
  • 1 tbsp Parmesan cheese - grated
  • 1/2 tsp thyme - dried (or 1 tsp fresh)

For the green beans

  • 1 tbsp olive oil
  • 1/3 cup onions - minced
  • 16 oz mushrooms - sliced
  • 1/4 cup flour
  • 1 cup reduced sodium chicken stock
  • 1 cup skim milk
  • 1/4 cup Parmesan cheese - grated

Instructions
 

  • Boil a large pot of water, when boiling add green beans and blanch for 2 minutes (or 6-8 minutes if you like them softer). Drain in a colander and rinse under cold water to stop them from cooking.
  • Meanwhile make the topping, heat a medium-sized skillet over medium heat. Add the onions and saute about 3-5 minutes, stirring occasionally until golden brown.
  • Reduce heat to medium-low, add breadcrumbs, grated cheese and thyme; saute until golden brown, about 5-6 minutes, stirring frequently, careful not to burn.
  • Preheat the oven to 375 degree F. Lightly spray a 13 x 9 inch baking dish.
  • Heat oil in a large saute pan over medium-high heat. Add onions and saute 1 to 2 minutes. Add mushrooms, season with salt and pepper and saute 6-8 minutes, stirring occasionally.
  • Sprinkle flour over the mushroom, stir constantly for about a minute, then slowly add chicken stock, then milk.
  • Bring to a low boil, and cook stirring occasionally until thickened, about 3 minutes. Stir in Parmesan cheese.
  • Add blanched green beans and mix well, season with salt and pepper as needed; pour into prepared baking dish.
  • Top with toasted bread crumbs and bake about 30 minutes.
  • Serve and enjoy!

Notes

Nutrition Facts Servings: 14, Serv. size: 1 serving (157g), Amount per serving: Calories 90, Total Fat 3.5g (4% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 105g (5% DV), Total Carb. 13g (5% DV), Fiber 3g (11% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D 0mcg(0% DV), Calcium 73mg (6% DV), Iron 1mg (6% DV), Potas. 300mg (6% DV)
Keyword English

Tacos de Pavo Sabrosos

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tacos on a plate

Tacos de Pavo Sabrosos

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Course Kid Approved, Main Dish

Ingredients
  

  • 2 tsp chili powder
  • 3 tsp ground cumin
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 1 lb ground 93% turkey - add water if neccessary
  • 12 crunch taco shells
  • 4 ounces 2% reduced-fat shredded Mexican-blend cheese
  • 2 cups shredded romaine lettuce

Instructions
 

  • Wash your hands and clean your cooking area.
  • Combine first 6 ingredients in a small bowl; add red pepper, if desired.
  • Heat a large skillet over medium-high.
  • Coat pan with cooking spray.
  • Add turkey; cook 5 minutes or until browned, stirring to crumble.
  • Sprinkle with spice mixture; cook 1 minute or until fragrant, stirring constantly.
  • Add 3/4 cup water; cook 4 minutes or until thickened and meat is done.
  • Heat taco shells according to package directions.
  • Fill shells evenly with turkey filling, lettuce, tomato, avocado, and cheese.
  • Serve.

Notes

Datos de Nutricion. Raciones 6, Tamano por Racion 2 tacos (155g), Calorias 260, Grasa Total 12g (15% VD), Grasa Saturada 5g (25% VD), Grasa Trans 0g, Colesterol 60mg (20% VD) Sodio 250mg (11% VD), Carbohidrato Total 17mg (6% VD), Fibra Dietetica 2g (7% VD), Los azucares totales 1g (Incluye 0g de Azucares anadidos, 0% VD), Proteinas 19g, Vitamina D 0mcg (0% VD), Calcio 162mg (10% VD), Hierro 2mg (10% VD), Potasio 156mg (4% VD).
Keyword Dairy, Grains, Protien, Spanish, Vegetables

Pumpkin Oat Bars

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Pumpkin Oat Bars

Pumpkin Oat Bars

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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Dessert, Kid Approved, Snack
Servings 14 bars

Ingredients
  

  • 2 1/4 cups uncooked oats
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1 cup pumpkin puree
  • 3/4 cup low-fat milk
  • 1/4 cup honey
  • 1 large egg
  • 1 tsp vanilla extract
  • 1.5 tsp pumpkin spice

Instructions
 

  • Wash your hands and clean your cooking area.
  • Combine all ingredients in a bowl and pour into a square pyrex dish that has been slightly oiled.
  • Bake at 350 F for about 35 minutes.
  • Store in refrigerator.
  • Enjoy!

Notes

Nutrition Facts Servings: 14, Serv. size: 1 bar (55g), Amount per serving: Calories 90, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 90g (4% DV), Total Carb. 17g (6% DV), Fiber 2g (7% DV), Total Sugars 7g (Incl. 5g Added Sugars, 10% DV), Protein 3g, Vit. D 0mcg(0% DV), Calcium 51mg (4% DV), Iron 1mg (6% DV), Potas. 29mg (0% DV)
Keyword Dairy, English, Grains, Protien, Vegetables