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

Black Bean Bagel Bites

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Black bean bagels

Black Bean Bagel Bites

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Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Course Kid Friendly, Main Dish, Snack
Servings 24

Ingredients
  

  • 1/2 head romaine lettuce - chopped
  • 1 large tomato - diced
  • 15 oz can of black beans - mashed
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 12 100% whole wheat mini bagels
  • 15 oz canned corn - drained
  • 1 cup reduced fat mozzarella cheese - shredded

Directions
 

  • Wash your hands and clean your cooking area.
  • Wash lettuce and tomato. Pat dry. Chop lettuce and tomato.
  • Drain and rinse black beans.
  • In a skillet or microwave safe container, combine beans, cumin and garlic powder. Mash thoroughly with a fork. Heat on low for 1 minute.
  • Spread 1 tablespoon beans onto ½ of mini bagel.
  • Sprinkle 1 tablespoon of each corn, lettuce, tomato and cheese on top of beans.
  • Serve immediately or cover and store in the refrigerator.

Nutrition Facts

Serv. size: 1 bagel bite (85g), Amount per serving: Calories 100, Total Fat 1.5g (2% DV), Sat. Fat .5g (3% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 250g (11% DV), Total Carb. 18g (7% DV), Fiber 1g (4% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 69mg (6% DV), Iron 1mg (6% DV), Potas. 51mg (2% DV).
Keyword Dairy, English, Grains, Protein, Vegetables

Avocado Mandarin Salad with Chicken

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Avacado Mandarin Toss

Avocado Mandarin Salad with Chicken

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Main Dish, Side Dish
Servings 8

Ingredients
  

  • 1/2 cup green onion - thinly sliced
  • 1 can mandarin oranges - drained
  • 1/3 cup coarsely chopped pecans
  • 1/8 tsp pepper
  • 1 medium ripe avocado - peeled and sliced
  • 2 cups cooked shredded chicken
  • 4 cups torn salad greens
  • 1/4 cup fat-free Italian dressing

Directions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Wash and dice onion.
  • In a bowl, combine the onion, oranges, pecans and pepper.
  • Refrigerate for 30 minutes.
  • Wash salad greens and avocado.
  • Just before serving, wash, peel and slice avocado and tear salad greens.
  • Place the greens in a salad bowl.
  • Top with orange mixture, shredded chicken and avocado slices.
  • Drizzle with dressing before serving.

Nutrition Facts

Serv. size: 1 1/2 cups (141g), Amount per serving: Calories 150, Total Fat 8g (10% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 25mg (8% DV), Sodium 110g (5% DV), Total Carb. 8g (3% DV), Fiber 3g (11% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 11g, D (0% DV), Vitamin D 0mcg (0% DV) Calcium 28mg (2% DV), Iron 1mg (6% DV), Potas. 351mg (8% DV).
 
Keyword English, Fruit, Protein, Vegetables

Apple Bread

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Apple bread

Apple Bread

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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Course Dessert, Kid Friendly, Main Dish, Side Dish, Snack
Servings 16

Ingredients
  

  • 2 eggs
  • 2/3 cup sugar
  • 1/4 cup applesauce - unsweetened
  • 1/4 cup vegetable oil
  • 1 tsp vanilla
  • 1 cup whole wheat flour
  • 1 cup all-purpose flour
  • 1/2 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 2 tsp ground cinnamon
  • 2 cups apples - chopped or grated

Directions
 

  • Wash your hands and clean your cooking area.
  • Preheat oven to 350°F. In the first bowl, beat the eggs.
  • Add sugar, applesauce, oil and vanilla to eggs. Beat until smooth.
  • In the second bowl, stir flour with baking soda, baking powder, salt and cinnamon together.
  • Add dry ingredients and apples to the first mixture.
  • Mix all ingredients until blended.
  • Pour batter into a greased loaf pan.
  • Bake for 1 hour.

Nutrition Facts

Serv. size: 1 ½ inch slice (53g), Amount per serving: Calories 140, Total Fat 4.5g (6% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 150g (7% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 10g (Incl. 8g Added Sugars, 16% DV), Protein 3g, Vit. D (0% DV), Calcium 17mg (2% DV), Iron 1mg (6% DV), Potas. 64mg (2% DV).
Keyword English, Fruit, Grains, Protein

Almost A MyPlate Sundae

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Almost a MyPlate Sunday

Almost A MyPlate Sundae

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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Dessert, Kid Friendly, Main Dish, Side Dish, Snack
Servings 1 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).
Keyword Dairy, English, Fruit, Grains, Protein