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

Roasted Cauliflower Potato Mash

November 20, 2019 by alex.kelley

Roasted Cauliflower Potato Mash

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Course 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.

Nutrition Facts Servings

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

November 20, 2019 by alex.kelley

Tacos De Pavo Sabrosos

October 18, 2019 by alex.kelley

Tacos De Pavo Sabrosos

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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

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.

Nutrition Facts Servings

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

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Prep Time 10

Cook Time 35

Total Time 45

Course Dessert, Kid Friendly, 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!

Nutrition Facts Servings

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, Protein, Vegetables

Tortitas De Salmón Crujientes

March 11, 2019 by alex.kelley

Tortitas De Salmón Crujientes

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Prep Time 20

Cook Time 25

Total Time 45

Course Main Dish

Servings 1 empanada

Ingredients

1 14.75 oz de salmón - escurrido
1 huevo - batido
1 rebanada de pan de trigo integral desmenuzado o 5 galletas saladas trituradas
3 cebollas verdes, incluyendo los tallos verdes, o 1/3 taza de cebolla blanca, picada fina - (unos cebolla median 1/3)
1 diente de ajo mediano, picado o 1/8 cucharadita de ajo en polvo pisca de pimienta negra
1/2 cucharadita de sazonador de gusto - (páprika, chile en polvo o eneldo)
cucharaditas de aceite vegetal o aceite de oliva

Instructions

Lávese las manos y limpie su área para cocinar.
Limpie las tapas de los alimentos enlatados ante de abrirlos.
Retire los huesos grandes y la piel de salmón. Desmenuse con un tenedor.
En un tazón grande, agregue el salmón, huevo, pan o galletas saladas, el ajo, la pimienta y el condimento de su gusto. Mezcle suavemente.
Forme en 6 tortitas,cerca de 1/2 pulgadas de grueso.
Caliente el aceite a fuego medio en una sartén grande, colocar las tortitas en aceite caliente. Cocine destapado por 3 minutos, con la espátula volteé las tortitas. Cocine por 3 - 4 minutos adicionales hasta una temeratura de 145 °F.
Sirva inmediatamente. Hace un buen sándwich con pan integral, tomate, lechuga y cebolla.

Nutrition Facts Servings

Datos de Nutricion. Raciones 6, Tamano por Racion 1 em[anada (93g), Calorias 140, Grasa Total 5g (6% VD), Grasa Saturada 1g (5% VD), Grasa Trans 0g, Colesterol 90mg (30% VD) Sodio 300mg (13% VD), Carbohidrato Total 4mg (1% VD), Fibra Dietetica 0g (0% VD), Los azucares totales 1g (Incluye 0g de Azucares anadidos, 0% VD), Proteinas 19g, Vitamina D 10mcg (50% VD), Calcio 60mg (4% VD), Hierro 1mg (6% VD), Potasio 266mg (6% VD).

Keyword Grains, Protein, Spanish, Vegetables