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

Bocadillos De Rosquilla Con Frijoles Negros

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Black bean bagels

Bocadillos De Rosquilla Con Frijoles Negros

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

Ingredients
  

  • 1/2 cabeza de lechuga romana - cortada
  • 1 tomate grande - picado
  • 1 taza de frijoles negros - molidos
  • 1/4 de cucharadita de cominos
  • 1/4 de cucharadita de ajo en polvo
  • 8 rosquillas chiquitas de trigo integral 100%
  • 1 taza de elote enlatado - escurrido
  • 1 taza de queso mozzarella - rallado y reducido en grasa

Instructions
 

  • Lávese las manos y limpie su área para cocinar.
  • Lave la lechuga y el tomate. Séquelos a palmaditas. Corte la lechuga y el tomate.
  • Escurra y enjuague frijoles negros.
  • En una sartén o en un recipiente para microondas, mezcle los frijoles, el comino y el ajo en polvo. Muélalos bien con un tenedor. Caliéntelos a bajo poder por 1 minuto.
  • Unta 1 cucharada de frijoles en una mitad de la rosquilla chiquita.
  • Agregue 1 cucharada de cada ingrediente (elote, lechuga, tomate y queso) sobre los frijoles.
  • Sirva inmediatamente o cubra y guarde en el refrigerador.

Nutrition Facts Servings

Datos de Nutricion. Raciones 16, Tamano por Racion 1/2 bocadita de reosquilla, Calorias 110, Grasa Total 2g (3% VD), Grasa Saturada 1g (5% VD), Grasa Trans 0g, Colesterol 5mg (2% VD) Sodio 250mg (11% VD), Carbohidrato Total 17mg (6% VD), Fibra Dietetica 1g (4% VD), Los azucares totales 3g (Incluye 0g de Azucares anadidos, 0% VD), Proteinas 6g, Vitamina D 0mcg (0% VD), Calcio 81mg (6% VD), Hierro 1mg (6% VD), Potasio 28mg (0% VD).
Keyword Dairy, Grains, Protein, Spanish, Vegetables

Chicken BBQ Pizza

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
BBQ Chicken pizzas

BBQ Chicken Pizza

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Prep Time 10 minutes
Cook Time 7 minutes
Total Time 17 minutes
Course Kid Friendly, Main Dish, Snack
Servings 1 pizza

Ingredients
  

  • 6 English muffins
  • 1 chopped bell pepper
  • 2/3 cup barbecue sauce
  • 1½ cups shredded chicken, cooked
  • 3/4 cup reduced fat shredded smoked or cheddar cheese
  • 1/2 red onion - sliced

Instructions
 

  • 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, scrub and cut-up bell pepper and onion.
  • Spread barbecue sauce on English muffins to within ¼ inch of edges.
  • Top with chicken, cheese, onions and bell peppers.
  • Bake 7 to 12 minutes or until cheese is melted.

Nutrition Facts Servings

Nutrition Facts Servings: 12, Serv. size: 1 pizza(78g), Amount per serving: Calories 150, Total Fat 4g (5% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 310g (13% DV), Total Carb. 20g (7% DV), Fiber 0g (0% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 9g, D (0% DV), Calcium (8% DV), Iron (6% DV), Potas. (2% DV).
Keyword Dairy, English, Grains, Protein, Vegetables

Crunchy Banana On A Stick

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Crunchy banana on a stick

Crunchy Banana On A Stick

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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Dessert, Kid Friendly, Snack
Servings 1 stick

Ingredients
  

  • 4 bananas
  • 2 containers fat-free vanilla yogurt - 6 ounces each
  • 3 cups toasted oat cereal

Instructions
 

  • Wash your hands and clean your cooking area.
  • Cover cookie sheet with waxed paper.
  • Peel bananas and cut in half.
  • Place a wooden stick into each banana half.
  • Roll the banana in yogurt, then in cereal.
  • Place the banana 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 Servings

Nutrition Facts Servings: 8, Serv. size: 1 stick (112g), Amount per serving: Calories 120, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 80g (3% DV), Total Carb. 27g (10% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 0g Added Sugars, 0% DV), Protein 4g, D (0% DV), Calcium (10% DV), Iron (20% DV), Potas. (6% DV).
 
 
Keyword Dairy, English, Fruit, Grains, Protein

Easy Cheesy Zucchini

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
easy cheesy zucchini

Easy Cheesy Zucchini

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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Side Dish
Servings 1 of recipe

Ingredients
  

  • 4 small zucchini - sliced
  • 2 fresh tomatoes - chopped
  • 1/4 cup chopped onion
  • 1 finely chopped jalapeno
  • 1 tsp oil or non-stick cooking spray
  • 1 can kernel corn - 16 ounces; drained
  • 1/2 cup reduced fat Monterrey Jack cheese or other favorite cheese - shredded
  • garlic and pepper to taste

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Wash zucchini, tomatoes, onion and jalapeno. Cut vegetables as directed.
  • Heat skillet with oil or cooking spray over medium heat.
  • Add zucchini; cook until firmly tender.
  • Add tomatoes, onion, and jalapeno.
  • Season with garlic and pepper to taste.
  • Cook uncovered until veggies are tender.
  • Reduce heat and add corn and cheese.
  • Mix well and cook until cheese is melted.

Nutrition Facts Servings

Nutrition Facts Servings: 8, Serv. size: 1/8  of recipe (161g), Amount per serving: Calories 90, Total Fat 3.5g (4% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 220g (10% DV), Total Carb. 9g (3% DV), Fiber 2g (3% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 3g, D (0% DV), Calcium (4% DV), Iron (0% DV), Potas. (6% DV).
Keyword Dairy, English, Vegetables

Tuna Melt

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Tuna melt sandwich

Tuna Melt

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Dish
Servings 1 sandwich

Ingredients
  

  • 1 5 ounce can light tuna packed in water
  • 2 medium stalks celery - chopped
  • 1/2 cup reduced fat cheddar chesse
  • 1/4 cup light mayonnaise
  • 1 tbsp instant minced onion
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 12 slices 100% whole wheat bread

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Preheat oven to 350°F.
  • Drain tuna and break the meat apart with a fork.
  • Wash and chop the celery and dice the cheese.
  • Mix tuna, celery, cheese, light mayonnaise, dried onion, salt, and pepper into a medium mixing bowl with a wooden spoon.
  • Divide tuna mixture into six portions, place one portion on six slices of whole wheat bread. Then place a single slice of bread on top of each. (you will make a total of 6 sandwiches).
  • Wrap each sandwich on a square of aluminum foil, folding edges securely.
  • Bake about 20 minutes or until hot in the middle. Cool slightly before serving.
  • Remove from oven. Pierce foil to release steam before serving.

Nutrition Facts Servings

Nutrition Facts Servings: 6, Serv. size: 1 sandwich, Amount per serving: Calories 220, Total Fat 6g (8% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 420g (18% DV), Total Carb. 26g (9% DV), Fiber 0g (0% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 16g, D (0% DV), Calcium (10% DV), Iron (10% DV), Potas. (6% DV).
Keyword Dairy, English, Grains, Protein, Vegetables