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

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The EFNEP Leadership team met for their annual face to face meeting in College Station.  The team had great discussions on improving the visibility of EFNEP through social media, meeting with local officials and sharing the program’s success stories.

https://efnep.tamu.edu/2018/04/25/578/

Crock-Pot® Fiesta Chicken & Rice Bowls

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Texas A&M AgriLife Extension logo (color)

Crock-Pot® Fiesta Chicken & Rice Bowls

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Prep Time 10 minutes
Cook Time 3 hours
Total Time 3 hours 10 minutes
Course Kid Approved, Main Dish
Servings 1 cup

Ingredients
  

  • 1 lb uncooked chicken - cubed
  • 1 cup uncooked brown rice
  • 1 can enchilada sauce - 10oz
  • 1 can chopped green chilies - 4oz
  • 1/2 cup chicken broth
  • 1 medium onion - chopped
  • 1 tsp cumin

Instructions
 

  • Wash your hands and clean your cooking area.
  • Chop the chicken and onion. If possible use a separate cutting board for each or wash the cutting board and knife between ingredients.
  • Add chicken, rice, enchilada sauce, green chilies, chicken broth, onion, and cumin to the slow cooker.
  • Stir to combine.
  • Cook on low for 6-8 hours or high for 3-4 hours.
  • Note: If you do not have a Crock-Pot®/slow cooker, you can prepare this dish in your stove but you might need and extra ¼ cup of chicken broth. Cook in low-medium heat for about 40 minutes or until liquid is absorbed and rice is fully cooked.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 cup (179g), Amount per serving: Calories 180, Total Fat 2.5g (3% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 45mg (15% DV), Sodium 600g (26% DV), Total Carb. 20g (7% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 19g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)
Keyword English, Grains, Protien, Vegetables

Black Bean and Corn Salsa

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Black Bean and Corn Salsa

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Prep Time 20 minutes
Cook Time 2 hours
Total Time 2 hours 20 minutes
Course Kid Approved, Side Dish, Snack

Ingredients
  

  • 15 oz can of black beans - no salt added, rinsed and drained
  • 11 oz can of whole kernel corn - no salt added, drained
  • 1 jalapeno pepper - finely chopped
  • 2 medium tomatoes - chopped
  • 1 red bell pepper - chopped
  • 1/3 cup chopped cilantro - or 1 teaspoon dried cilantro
  • 1/4 cup red onion - diced
  • 1/4 cup fresh lime juice - about 2 limes squeezed
  • 1 tsp salt
  • 1 ripe avocado - chopped

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Combine all ingredients in a large mixing bowl, except avocado.
  • Cover and chill for at least two hours.
  • Add avocado just before serving.

Notes

Nutrition Facts Servings: 20, Serv. size:(72g), Amount per serving: Calories 50, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 160g (7% DV), Total Carb. 7g (3% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)
Keyword English, Grains, Protien, Vegetables

Red, White and Blue Salad

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Red, White and Blue Salad

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Kid Approved, Salad, Snack
Servings 1 cups

Ingredients
  

  • 3 cups watermelon - cut into 1-inch cubes and seeded
  • 1 cup blueberries
  • 2 medium bananas - sliced
  • 1 cup fat free whipped topping
  • Juice of 1 lime

Instructions
 

  • Wash your hands and clean your cooking area.
  • Wash all fruit.
  • Cut watermelon into cubes, removing seeds.
  • Place cut watermelon and blueberries in medium bowl.
  • Slice bananas and place in a small bowl.
  • Squeeze lime juice over bananas and mix, covering all the banana slices with the juice.
  • Add bananas and whipped topping to the watermelon and blueberries and mix well.
  • Refrigerate leftovers.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 cup (159g), Amount per serving: Calories 90, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 10g (0% DV), Total Carb. 20g (7% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 0g Added Sugars, 0% DV), Protein 1g, Vit. D (0% DV), Calcium (0% DV), Iron (0% DV), Potas. (6% DV).
Keyword English, Fruit

Beef and Rice Florentine

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Beef and Rice Florentine

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Kid Approved, Main Dish
Servings 1 cup

Ingredients
  

  • 1 lb pound lean ground beef
  • 1/2 cup onion - diced fine
  • 2 garlic cloves - minced
  • 12 oz frozen spinach - thawed
  • 1 1/2 cups brown rice - cooked
  • 1 medium tomato - diced
  • 1 tsp oregano
  • 1/4 cup water - if needed
  • 1 tbsp grated parmesan cheese
  • salt and pepper to taste
  • non-stick cooking spray

Instructions
 

  • Wash your hands and clean your cooking area.
  • Spray a large non-stick skillet evenly with non-stick cooking spray.
  • Add onions. Cook on medium heat for 2 minutes.
  • Add garlic and cook for 1 minute.
  • Add ground meat, brown. Drain fat, if any.
  • Push meat together to the side of the pan. Add spinach and tomato. Mix together.
  • Add seasonings and mix.
  • Stir in rice and water, mix together.
  • Cover and cook for 2-3 minutes or until everything is heated through.
  • Sprinkle with cheese and serve.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 1/2 of recipe (207g), Amount per serving: Calories 190, Total Fat 5g (6% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 50mg (17% DV), Sodium 150g (7% DV), Total Carb. 16g (6% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 20g, D (0% DV), Calcium 78mg (6% DV), Iron 3mg (15% DV), Potas. 471mg (10% DV).
Keyword Dairy, English, Grains, Protien, Vegetables