5 ingredients or less Archives - Page 3 of 4 - Expanded Food and Nutrition Education Program

Crunchy Banana On A Stick

June 5, 2018 by alex.kelley

Crunchy Banana On A Stick

Print Recipe

Prep Time 15

Cook Time 1

Total Time 1 15

Course Dessert, Kid Friendly, Snack

Servings 1 stick

Ingredients

4 bananas
2 containers fat-free vanilla yogurt - 6 ounces each
3 cups toasted oat cereal

Instructions

Wash your hands and clean your cooking area.
Cover cookie sheet with waxed paper.
Peel bananas and cut in half.
Place a wooden stick into each banana half.
Roll the banana in yogurt, then in cereal.
Place the banana on the cookie sheet and freeze about 1 hour or until firm.
To store, wrap each banana in plastic wrap or foil and store in the freezer.

Nutrition Facts Servings

Nutrition Facts Servings: 8, Serv. size: 1 stick (112g), Amount per serving: Calories 120, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 80g (3% DV), Total Carb. 27g (10% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 0g Added Sugars, 0% DV), Protein 4g, D (0% DV), Calcium (10% DV), Iron (20% DV), Potas. (6% DV).

Keyword Dairy, English, Fruit, Grains, Protein

Spinach Squares

June 5, 2018 by

Spinach Squares

Print Recipe

Prep Time 30

Cook Time 25

Total Time 55

Course Side Dish

Servings 3 cup

Ingredients

2 cups cooked rice - brown rice optional
1½ cups thawed chopped spinach
1½ cups grated part-skim mozzarella cheese
salt, pepper and garlic to taste

Instructions

Wash your hands and clean your cooking area.
Preheat oven to 400°F.
Mix all ingredients well.
Pour into a 13 X 10 inch baking dish.
Bake for 20-25 minutes.
Cut into squares and serve warm.

Nutrition Facts Servings

Nutrition Facts Servings: 6, Serv. size: ¾ - 1 cup, Amount per serving: Calories 170, Total Fat 5g (6% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 350g (15% DV), Total Carb. 20g (7% DV), Fiber 1g (4% DV), Total Sugars 0g (Incl. 0g Added Sugars, 0% DV), Protein 10g, Vit. D (0% DV), Calcium (20% DV), Iron (6% DV), Potas. (2% DV).

Keyword Dairy, English, Grains, Vegetables

Purple Smoothie

June 5, 2018 by alex.kelley

Purple Smoothie

Print Recipe

Prep Time 10

Total Time 10

Course Dessert, Kid Friendly, Main Dish, Snack

Servings 1 cup

Ingredients

1/2 cup fat-free or low-fat plain yogurt
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/4 tsp vanilla extract
ice and water as needed

Instructions

Wash your hands and clean your cooking area.
Place yogurt in a blender.
Add blueberries, raspberries and extract to the yogurt and process until smooth.
Pour into a glass and enjoy!

Nutrition Facts Servings

Nutrition Facts Servings: 2, Serv. size: ½ cup, Amount per serving: Calories 120, Total Fat 1.5g (2% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 4g (14% DV), Total Sugars 21g (Incl. 0g Added Sugars, 0% DV), Protein 4g, Vit. D (0% DV), Calcium (10% DV), Iron (6% DV), Potas. (6% DV).

Keyword Dairy, English, Fruit

Energy Nuggets

June 5, 2018 by

Energy Nuggets

Print Recipe

Prep Time 10

Total Time 10

Course Dessert, Kid Friendly, Side Dish, Snack

Servings 1 Energy Nugget

Ingredients

1/3 cup peanut butter
1/2 cup nonfat dry milk
1/2 cup honey
4 graham cracker squares - finely crushed
1/2 cup quick-cooking oatmeal

Instructions

Wash your hands and clean your cooking area.
Mix together peanut butter, nonfat dry milk, and honey in a large bowl.
Add crushed graham crackers and oatmeal and mix with a spoon.
Roll the mixture with your hands into 24 snack size balls . Store in an airtight container in the refrigerator.

Nutrition Facts Servings

Nutrition Facts Servings: 24, Serv. size: 1 Energy Nugget, Amount per serving: Calories 60, Total Fat 2g (3% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 35g (2% DV), Total Carb. 10g (4% DV), Fiber 0g (0% DV), Total Sugars 8g (Incl. 6g Added Sugars, 12% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (0% DV), Potas. (2% DV).

Keyword Dairy, English, Grains, Protein

Almost A MyPlate Sundae

June 4, 2018 by alex.kelley

Almost A MyPlate Sundae

Print Recipe

Prep Time 10

Cook Time 10

Total Time 20

Course Dessert, Kid Friendly, Main Dish, Side Dish, Snack

Servings 1 sundae

Equipment

Mason Jar

Ingredients

1/2 cup fresh, sliced strawberries or other fruit - cut into bite-sized pieces
1 graham cracker square - crushed
1/2 cup fat-free or low-fat yogurt - any flavor
1 tbsp chopped nuts - any type

Instructions

Wash your hands and clean your cooking area.
Wash and slice fruit.
In a plastic sandwich bag or bowl, crush the graham cracker square.
In a small bowl, layer the crushed graham cracker, yogurt, fruit and nuts.
Serve.

Nutrition Facts Servings

Nutrition Facts Servings: 1, Serv. size: 1 sundae, Amount per serving: Calories 210, Total Fat 7g (9% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 115g (5% DV), Total Carb. 30g (11% DV), Fiber 2g (7% DV), Total Sugars 23g (Incl. 0g Added Sugars, 0% DV), Protein 8g, Vit. D (0% DV), Calcium (20% DV), Iron (6% DV), Potas. (10% DV).

Keyword Dairy, English, Fruit, Grains, Protein