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

Minestrone Pasta

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Minestrone pasta

Minestrone Pasta

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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Side Dish
Servings 10

Ingredients
  

  • 8 oz uncooked medium pasta shells
  • 2 medium carrots - sliced
  • 1 medium green bell pepper - chopped
  • 1 can (15-oz) kidney beans - drained and rinsed
  • 1 can (15-oz) garbanzo beans - drained and rinsed
  • 1 can (14.5-oz) diced, unsalted tomatoes
  • 2/3 cup Italian dressing
  • 1/2 cup parmesan cheese, grated

Directions
 

  • Wash your hands, clean your cooking area and tops of canned food items.
  • Wash fresh vegetables and prepare as per ingredients.
  • Cook pasta by package directions.
  • Drain and rinse pasta, set aside to cool.
  • In a large bowl, mix carrots, bell pepper, kidney and garbanzo beans, and tomatoes.
  • Add cooked pasta to vegetable mixture.
  • Mix ingredients with Italian dressing and parmesan cheese.
  • Serve immediately for a warm pasta dish or refrigerate for a cold pasta salad.

Nutrition Facts

Serv. size: 1 cup (193g), Amount per serving: Calories 220, Total Fat 4.5g (6% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 260g (11% DV), Total Carb. 35g (13% DV), Fiber 7g (25% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vit. D (0% DV), Calcium 98mg (8% DV), Iron 3mg (15% DV), Potas. 429mg (10% DV)
Keyword Dairy, English, Grains, Protein, Vegetables

Mexican Pilaf With Chicken

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Mexican Pilaf with Chicken

Mexican Pilaf With Chicken

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Dish
Servings 7

Ingredients
  

  • 1 tbsp vegetable oil
  • 1 small onion - diced
  • 1/2 green bell pepper - chopped
  • 1 fresh jalapeño pepper - seeded and diced
  • 1 can (15-oz) whole kernel corn, no salt added - rinsed and drained
  • 1 cup instant barley - cooked
  • 1 cup instant brown rice - cooked
  • 1/2 cup shredded chicken - cooked
  • 1 can (15-oz) black beans, no salt added - rinsed and drained
  • 2 tsp salt-free seasoning (such as southwest, taco, or garlic and herb)
  • 1/4 cup fresh cilantro - chopped
  • lime juice to taste

Directions
 

  • Wash your hands and clean your cooking area. Clean the tops of canned food items.
  • Heat oil over medium heat in a large nonstick skillet.
  • Add onion, bell pepper, jalapeño, and corn.
  • Cook and stir 3 to 5 minutes or until vegetables are tender.
  • Add cooked barley, brown rice, chicken, black beans, and seasoning to skillet.
  • Cook the mixture until hot or for 2 minutes.
  • Serve with cilantro and lime juice.

Nutrition Facts

Serv. size: 1 cup (211g), Amount per serving: Calories 190, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 25g (1% DV), Total Carb. 32g (12% DV), Fiber 6g (21% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vit. D (0% DV), Calcium 42mg (4% DV), Iron 2mg (10% DV), Potas. 320mg (6% DV)
Keyword English, Grains, Protein, Vegetables

Marinated Three Bean Salad

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Marinated three bean salad

Marinated Three Bean Salad

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Prep Time 1 hour
Cook Time 10 minutes
Course Side Dish
Servings 12

Ingredients
  

  • 15 oz canned lima beans
  • 15 oz canned cut green beans
  • 15 oz canned red kidney beans
  • 1 medium onion - thinly sliced and separated into rings
  • 1 sweet green bell pepper - chopped
  • 2 cups fat free Italian salad dressing

Directions
 

  • Wash your hands and clean the preparation area.
  • Clean the tops of canned food items before opening them.
  • Drain canned beans.
  • Chop the bell pepper, peel and slice the onion and separate into rings.
  • In a large bowl, combine the lima beans, green beans, kidney beans, onion rings, and bell pepper.
  • Pour the Italian dressing over the mixture and toss lightly.
  • Cover the bowl and marinate in the refrigerator for at least one hour. The salad can be left in the refrigerator overnight.
  • Drain before serving.

Nutrition Facts

Serv. size: 1 cup (168g), Amount per serving: Calories 100, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 460g (20% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 26mg (4% DV), Iron 1mg (6% DV), Potas. 166mg (4% DV)
Keyword English, Protein, Vegetables

Garbanzo Crunchies

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Garbanzo crunchies

Garbanzo Crunchies

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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Snack
Servings 8

Ingredients
  

  • 1 can (15-oz) garbanzo beans - drained
  • 1 tbsp olive oil
  • Paprika or chili powder to taste

Directions
 

  • Wash your hands, clean your cooking area and tops of canned food items.
  • Preheat oven to 350°F.
  • Toss garbanzo beans with olive oil.
  • Spread on a baking sheet.
  • Sprinkle paprika or chili powder over beans.
  • Bake 30 minutes or until golden.
  • Stir half way through.
  • Eat warm or at room temperature.

Nutrition Facts

Serv. size: ¼ cup (55g), Amount per serving: Calories 100, Total Fat 3g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 0g (0% DV), Total Carb. 15g (5% DV), Fiber 4g (14% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 27mg (2% DV), Iron 2mg (10% DV), Potas. 155mg (4% DV)
Keyword English, Protein, Vegetables

Elbow Pasta Salad

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Elbow Pasta Salad

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Prep Time 25 minutes
Total Time 25 minutes
Course Side Dish
Servings 12

Ingredients
  

  • 1 16 oz packaged elbow macaroni pasta - whole wheat optional
  • 3 tbsp oil - canola, olive, or vegetable
  • 3 tbsp lime juice
  • 1/2 cup fat free or light mayonnaise
  • 1 cup celery - chopped
  • 1 cup bell pepper - chopped
  • 1/2 cup green onions - sliced
  • 1 4 oz jar diced pimentos
  • 1 cup sliced black olives
  • 1 box or package (12 ounce) frozen peas - thawed

Directions
 

  • Wash your hands and clean your cooking area.
  • Boil elbow pasta according to package directions. Drain.
  • Mix elbow pasta, oil, and lime juice in a bowl.
  • Cover bowl with lid, plastic wrap, or aluminum foil. Refrigerate overnight.
  • The next day, wash and prepare vegetables. Add mayonnaise, celery, bell pepper, onions, pimientos, olives, and peas to the elbow pasta mixture. Mix well.
  • If desired, season with onion powder, garlic powder, salt and pepper.
  • Serve cold and keep refrigerated.

Nutrition Facts

Serv. size: 1 cup, Amount per serving: Calories 240, Total Fat 9g (12% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 180g (8% DV), Total Carb. 36g (13% DV), Fiber 2g (7% DV), Total Sugars 2g (Incl. 0g Added Sugars, 0% DV), Protein 8g, Vit. D (0% DV), Calcium 41mg (4% DV), Iron 2mg (10% DV), Potas. 193mg (4% DV)
Keyword English, Grains, Vegetables