nadia.payne, Author at Expanded Food and Nutrition Education Program

April 25, 2018 by nadia.payne

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/

Slow Cooker Fiesta Chicken & Rice Bowls

April 3, 2018 by nadia.payne

Slow Cooker Fiesta Chicken and Rice bowl

Slow Cooker Fiesta Chicken & Rice Bowls

Print Recipe

Prep Time 10

Cook Time 3

Total Time 3 10

Course Kid Friendly, Main Dish

Servings 6

Ingredients

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

Directions

Wash your hands, clean your cooking area, and the tops of canned food items.
Cut 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.
Stove top directions: Heat a non-stick skillet over medium-low heat, add an extra ¼ cup of chicken broth and cook for about 40 minutes or until liquid is absorbed and rice is fully cooked.

Nutrition Facts

Serv. size: 1 cup (192g), Amount per serving: Calories 180, Total Fat 3.5g (4% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 45mg (15% DV), Sodium 460g (20% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 19g, Vit. D (0% DV), Calcium 17mg (2% DV), Iron 1mg (6% DV), Potas. 297mg (6% DV)

Keyword English, Grains, Protein, Vegetables

Black Bean And Corn Salsa

April 3, 2018 by nadia.payne

Black Bean And Corn Salsa

Print Recipe

Prep Time 20

Chill time 2

Total Time 2 20

Course Kid Friendly, Side Dish, Snack

Servings 20

Ingredients

1 can (15-oz) black beans (or other beans) - no salt added, rinsed and drained
1 can (15-oz) whole kernel corn - no salt added, drained
1 fresh jalapeño pepper - finely diced
2 medium tomatoes - diced
1 bell pepper - chopped
1/3 cup fresh 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 avocado - chopped

Directions

Wash your hands, clean your cooking area, and wash tops of canned food items and produce prior to preparation.
Combine all ingredients in a large mixing bowl and serve.

Nutrition Facts

Serv. size: 1/2 cup (77g), Amount per serving: Calories 50, Total Fat 2g (3% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 125g (5% DV), Total Carb. 8g (3% DV), Fiber 2g (7% DV), Total Sugars 2g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium 15mg (2% DV), Iron (0% DV), Potas. 175mg (4% DV)

Keyword English, Grains, Protein, Vegetables

Red, White And Blue Salad

April 2, 2018 by nadia.payne

Red, White And Blue Salad

Print Recipe

Prep Time 10

Total Time 10

Course Dessert, Kid Friendly, Snack

Servings 6

Ingredients

3 cups seeded watermelon - cut into 1-inch cubes
1 cup blueberries
2 medium bananas - sliced
1 tbsp lime juice (or juice of 1 lime)
1 cup fat-free whipped topping

Directions

Wash your hands and clean your preparation 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, then add blueberries and mix well.
Refrigerate until ready to serve.

Nutrition Facts

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. 22g 8% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 1g Added Sugars, 2% DV), Protein 1g, Vit. D (0% DV), Calcium 10mg (0% DV), Iron (0% DV), Potas. 270mg (6% DV).

Keyword English, Fruit

Beef And Rice Florentine

March 29, 2018 by nadia.payne

Beef And Rice Florentine

Print Recipe

Prep Time 15

Cook Time 30

Total Time 45

Course Kid Friendly, Main Dish

Servings 6

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

Directions

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.

Nutrition Facts

Serv. size: 1 cup (172g), Amount per serving: Calories 180, Total Fat 5g (6% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 50mg (17% DV), Sodium 140g (6% DV), Total Carb. 14g (5% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 20g, D (0% DV), Calcium 86mg (6% DV), Iron 3mg (15% DV), Potas. 480mg (10% DV).

Keyword Dairy, English, Grains, Protein, Vegetables