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

Cucumber Salsa

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Cucumber salsa

Cucumber Salsa

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Prep Time 15 minutes
Total Time 15 minutes
Course Side Dish, Snack
Servings 6

Ingredients
  

  • 1 cucumber - peeled and chopped
  • 1 small avocado - peeled and chopped
  • 1/4 cup red onion - finely diced
  • 2 tbsp cilantro - chopped
  • 1 Serrano pepper - seeded and finely diced
  • 1 clove garlic - minced
  • 2 tbsp fresh lime juice
  • 2 tbsp water - (optional)

Directions
 

  • Wash your hands and clean your preparation area.
  • Cut all vegetables as requested in the ingredients list.
  • In a large bowl, combine all the ingredients. Add salt to taste.
  • Refrigerate before serving.

Nutrition Facts

Serv. size: 1/4 cup (86g), Amount per serving: Calories 60, Total Fat 5g (6% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 0g (0% DV), Total Carb. 5g (2% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 1g, D (0% DV), Calcium 12mg (0% DV), Iron (0% DV), Potas. 231mg (4% DV).
Keyword English, Vegetables

Easy Cheesy Zucchini

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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 8

Ingredients
  

  • 4 small zucchini - sliced
  • 2 fresh tomatoes - diced
  • 1/4 cup onion - diced
  • 1 jalapeño - finely diced
  • 1 tsp oil or non-stick cooking spray
  • 1 1/2 cups corn kernels - frozen, canned, or fresh
  • 1/2 cup reduced fat Monterrey Jack cheese or other favorite cheese - shredded
  • garlic and pepper to taste

Directions
 

  • Wash your hands and clean the cooking area.
  • Clean the tops of canned food items before opening them.
  • Wash zucchini, tomatoes, onion and jalapeño. Cut vegetables as directed.
  • Heat skillet with oil or cooking spray over medium heat.
  • Add zucchini; cook until firmly tender.
  • Add tomatoes, onion, and jalapeño.
  • 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

Serv. size: 1/8  of recipe (151g), Amount per serving: Calories 70, Total Fat 2.5g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 170g (7% DV), Total Carb. 10g (4% DV), Fiber 2g (7% DV), Total Sugars 4g (Incl. 1g Added Sugars, 2% DV), Protein 4g, D (0% DV), Calcium 94mg (8% DV), Iron (0% DV), Potas. 298mg(6% DV).
Keyword Dairy, English, Vegetables

Ramen Noodle Skillet

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Ramen noodle skillet

Ramen Noodle Skillet

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Kid Friendly, Main Dish
Servings 4

Ingredients
  

  • 2 tsp olive or vegetable oil
  • 1 cup onion - chopped (about 1 medium onion)
  • 1 carrot - chopped or sliced into small pieces
  • 2 cups frozen broccoli stir-fry vegetable mixture - thawed
  • 2 cups cooked meat or poultry cut into bit-sized pieces
  • 1 cup water
  • 1 3-oz package beef-flavored instant ramen noodles - broken into pieces

Directions
 

  • Wash your hands and clean your cooking area.
  • Heat oil in a large skillet. Add onion and carrots and sauté until soft (about 5 minutes).
  • Thaw the broccoli mixture in the microwave and drain.
  • Add the broccoli and cooked meat to the skillet. Stir and heat (about 1-2 minutes).
  • Add the noodle seasonings to the water and stir into the pan.
  • Break apart the ramen noodles. Add to the skillet when the water simmers. Stir to moisten the noodles. Cover the skillet and cook until done (about 2 minutes).
  • Serve immediately.

Nutrition Facts

Serv. size: 1 3/4 cups (251g), Amount per serving: Calories 260, Total Fat 8g (10% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 430g (19% DV), Total Carb. 21g (8% DV), Fiber 1g (4% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 24g, D (0% DV), Calcium 40mg (4% DV), Iron 2mg (10% DV), Potas. 276mg (6% DV).
Keyword English, Grains, Protein, Vegetables

Tuna Melt

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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 6

Ingredients
  

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

Directions
 

  • Wash your hands, clean your cooking area, and tops of canned food items.
  • 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, onion, salt, and pepper into a medium mixing bowl with a spoon.
  • Divide tuna mixture into six portions, place each 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.
  • Remove from oven. Pierce foil to release steam before serving.

Nutrition Facts

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 139mg (10% DV), Iron 2mg (10% DV), Potas. 254mg (6% DV).
Keyword Dairy, English, Grains, Protein, Vegetables

Strawberry Surprise Smoothie

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Strawberry surprise smoothie

Strawberry Surprise Smoothie

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Prep Time 15 minutes
Total Time 15 minutes
Course Dessert, Kid Friendly, Main Dish, Snack
Servings 6

Ingredients
  

  • 1 cup low-fat vanilla yogurt
  • 1/4 cup orange juice frozen concentrate
  • 1 cup strawberries (fresh or frozen)
  • 1 cup pineapple chunks (fresh, frozen, or canned in 100% juiced and drained)
  • 1 banana - frozen (peel removed and cut into chucks before freezing)

Directions
 

  • Wash your hands and clean your preparation area.
  • Add yogurt, orange juice concentrate, and fruit to blender.
  • Blend the ingredients until smooth.
  • Serve immediately.

Nutrition Facts

Serv. size: ¾ cup (126g), Amount per serving: Calories 90, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 25g (1% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 14g (Incl. 1g Added Sugars, 2% DV), Protein 3g, Vit. D (0% DV), Calcium 89mg (6% DV), Iron (0% DV), Potas. 306mg (6% DV).
Keyword Dairy, English, Fruit