5 ingredients or less Archives - Page 2 of 4 - Expanded Food and Nutrition Education Program

Animal Toast

May 28, 2019 by nadia.payne

Animal Toast

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Prep Time 5

Cook Time 5

Total Time 10

Course Dessert, Kid Friendly, Main Dish, Snack

Servings 4 slices

Ingredients

4 slices whole wheat bread - toasted
1 cup Strawberries - sliced
1 medium banana - sliced
1/4 cup blueberries
4 tbsp peanut butter - creamy

Instructions

Wash your hands and clean your cooking area.
Wash all fruit.
Toast whole wheat bread.
Slice bananas and strawberries.
Spread the peanut butter over the toast.
Place fruit on toast to create any animal face of your choice.
Enjoy!

Nutrition Facts Servings

Nutrition Facts Servings: 4, Serv. size: 1 slice (121g), Amount per serving: Calories 220, Total Fat 9g (12% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 210g (9% DV), Total Carb. 28g (10% DV), Fiber 3g (11% DV), Total Sugars 10g (Incl. 1g Added Sugars, 2% DV), Protein 8g, Vit. D 0mcg(0% DV), Calcium 49mg (4% DV), Iron 1mg (6% DV), Potas. 347mg (8% DV)

Keyword English, Fruit, Grains, Protein

3 Ingredient Pancakes

February 22, 2019 by nadia.payne

3 Ingredient Pancakes

Print Recipe

Prep Time 5

Cook Time 10

Total Time 15

Course Kid Friendly, Main Dish

Servings 2 people

Calories 210 kcal

Ingredients

2 medium ripe bananas
4 tbsp quick oats
2 large eggs

Instructions

Wash your hands and clean your cooking area.
Mash bananas with a fork in a medium bowl until smooth. Add egg and oats and mix well.
Heat a large nonstick skillet over medium-low heat, pour the batter to make 12 pancakes.
Cook about 3 to 4 minutes on each side, until golden.
Top with fruit and/or 1 teaspoon of your favorite syrup or honey if desired.

Nutrition Facts Servings

2 servings per container, serving size 3 pancakes (172g), amount per serving - calories 210, total fat 5g (6%), saturated fat 1.5g (8%), trans fat 0g, cholesterol 165mg (55%), sodium 65mg (3%), total carbohydrate 34g (12%), dietary fiber 4g (14%), total sugars 15g, includes 0g added sugars, protein 8g, vitamin D 1mcg (6%), calcium 36mg (2%), Iron 1mg (6%), potassium 521mg (10%)

Keyword English, Fruit, Grains, Protein

Rainbow of Vegetable Stir Fry

September 19, 2018 by nadia.payne

Rainbow of Vegetable Stir Fry

Print Recipe

Prep Time 10

Total Time 10

Course Side Dish

Servings 2 cups

Ingredients

1 cup red bell pepper
1 cup chopped onion
1 cup spinach
1 cup squash
1 tbsp canola oil

Instructions

Wash your hands and clean your cooking area, knife, and cutting board.
Wash all vegetables.
Cut vegetables into slices 1 to 2 inches long, dice, or chop.
Heat oil in a large skillet over medium heat.
Add harder vegetables first (squash, onions, bell pepper). Cook for 6-8 minutes, stirring while you cook. Add more delicate vegetables (spinach). Cook and stir for 3 minutes.
Optional: Chose 1 to 2 seasonings/herbs to create different tastes.
Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and leafy vegetables are wilted. If the stir-fry is getting dry, add 2 tablespoons of water.
Cover and refrigerate leftovers.

Nutrition Facts Servings

Nutrition Facts Servings: 2, Serv. size: 2 cups of recipe (236g), Amount per serving: Calories 120, Total Fat 8g (10% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 35g (2% DV), Total Carb. 12g (4% DV), Fiber 4g (14% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 3g, D (0% DV), Calcium 54mg (4% DV), Iron 2mg (10% DV), Potas. 606mg (15% DV).

Keyword English, Vegetables

Cereal Mix

June 5, 2018 by

Cereal Mix

Print Recipe

Prep Time 10

Total Time 10

Course Kid Friendly, Side Dish, Snack

Servings 1 cup

Ingredients

2 cups low-fat and low sugar whole grain cereal
1 cup dried fruit - (raisins, cranberries, cherries, or apricots)
1/2 cup nuts - (pecans, walnuts, or almonds)

Instructions

Wash your hands and clean your cooking area.
Place ingredients into separate bowls or sandwich bags.
Stir with spoon to combine ingredients in the bowl or shake plastic bag to combine ingredients.
If prepared in bowl, store in sandwich zipper seal storage bags. May use large plastic zipper seal bag as storage.

Nutrition Facts Servings

Nutrition Facts Servings: 7, Serv. size: 1/2 cup (39g), Amount per serving: Calories 160, Total Fat 6g (8% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 1g (4% DV), Total Sugars 17g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium (4% DV), Iron (15% DV), Potas. (6% DV).

Keyword English, Fruit, Grains, Protein

Chicken BBQ Pizza

June 5, 2018 by alex.kelley

BBQ Chicken Pizza

Print Recipe

Prep Time 10

Cook Time 7

Total Time 17

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