alex.kelley, Author at Expanded Food and Nutrition Education Program

Roasted Cauliflower Potato Mash

November 20, 2019 by alex.kelley

Roasted Cauliflower Potato Mash

Print Recipe

Prep Time 30

Cook Time 45

Total Time 15

Course Side Dish

Servings 6

Ingredients

Ingredients for Mash

1 head cauliflower
4 red potatoes
1 tbsp butter - unsalted
1/3 cup 1% milk
1 tsp lemon juice
2 cloves garlic, minced - or 1 tbsp minced garlic
1/2 onion - diced

Ingredients for Seasoning

1 tbsp parsley
1 tbsp chives
1 tsp dill weed
1/2 tsp ground pepper
1 tbsp olive oil
Salt to taste (optional)

Directions

Wash your hands and clean cooking area.
Wash vegetables.
Preheat oven to 425℉.
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 45 minutes. Vegetables should be fork tender and slightly brown.
Allow vegetables to cool slightly.
Add to blender or food processor. Add butter, milk, lemon juice, and seasoning.
Blend until it is the desired texture.
Serve warm and enjoy.

Nutrition Facts

Serv. size: 1/2 cup (234g), Amount per serving: Calories 140, Total Fat 3.5g (4% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 65g (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 55mg (4% DV), Iron 1mg (6% DV), Potas. 841mg (20% DV)

Keyword Dairy, English, Vegetables

Not Your Grandma’s Green Bean Casserole

November 20, 2019 by alex.kelley

Simple Spaghetti Sauce

October 18, 2019 by alex.kelley

Simple Spaghetti Sauce

Print Recipe

Prep Time 5

Cook Time 14

Total Time 20

Course Kid Friendly, Main Dish

Servings 6

Ingredients

1 tbsp canola oil
1 cup onion - diced
2 garlic cloves - minced
1/2 lb lean ground beaf
15 ounces canned low-sodium tomato sauce
3/4 cup water
1 tsp dried basil
1 tsp dried parsley
1/4 tsp ground black pepper

Directions

Wash your hands and clean your cooking area.
Heat oil in a skillet over medium heat and add onion and garlic. Saute until translucent. Remove from pan and set aside.
Place the ground beef in skillet and cook over medium-high heat. Using a spoon, break up the ground beef into equally-sized pieces as it cooks. This ensures that all the meat cooks evenly.
Drain the browned beef. Add in the sautéed onion and garlic to the skillet.
Stir in remaining ingredients.
Bring to a boil, reduce heat, and simmer for 3 minutes.
Serve over cooked spaghetti pasta.

Nutrition Facts

Serv. size: 1 serving (176g), Amount per serving: Calories 110, Total Fat 4.5g (6% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 25mg (8% DV), Sodium 40g (2% DV), Total Carb. 9g (3% DV), Fiber 1g (4% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 10g, Vit. D 0mcg (0% DV), Calcium 31mg (2% DV), Iron 2mg (10% DV), Potas. 183mg (4% DV)

Keyword English, Protein, Vegetables

Tacos De Pavo Sabrosos

October 18, 2019 by alex.kelley

Tacos De Pavo Sabrosos

Print Recipe

Course Kid Friendly, 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

Directions

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.

Nutrition Facts

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, Protein, Spanish, Vegetables

Pumpkin Oat Bars

October 16, 2019 by alex.kelley

Pumpkin Oat Bars

Print Recipe

Prep Time 10

Cook Time 35

Total Time 45

Course Dessert, Kid Friendly, Snack

Servings 24

Ingredients

4 1/2 cups uncooked oats
1 can (15 oz.) pumpkin puree
1 1/2 cups low-fat milk
1/2 cup honey
2 eggs
3 tsp pumpkin spice
2 tsp vanilla extract
1/2 tsp salt

Directions

Wash your hands and clean your cooking area.
Combine all ingredients in a large bowl and pour into a lightly greased 9x13 glass dish.
Bake at 350°F for about 35 minutes.
Serve.
Store leftovers in the refrigerator.

Nutrition Facts

Serv. size: 1 bar (60g), Amount per serving: Calories 100, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 60g (3% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 7g (Incl. 6g Added Sugars, 12% DV), Protein 3g, Vit. D 0mcg(0% DV), Calcium 86mg (6% DV), Iron 1mg (6% DV), Potas. 127mg (2% DV)

Keyword Dairy, English, Grains, Protein, Vegetables