recipes Archives - Expanded Food and Nutrition Education Program

Spicy Corn Dip

June 16, 2025 by jacob.jackson

Spicy Corn Dip

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Ingredients

1 small tomato, diced
1/2 tbsp pickled jalapeno peppers, diced
1 cup frozen corn, thawed and well drained
1/2 package (4-oz) reduced-fat cream cheese,
softened
1/4 cup reduced-fat shredded cheese
1/8 tsp garlic powder

Instructions

Wash your hands and clean your cooking area.
Wash tomato under cool running water with a vegetable brush or your hand.
Chop tomato and jalapeno peppers.
Combine all ingredients in blender and blend well.
Serve with assorted vegetables, baked tortilla chips, or on top of grilled chicken breast.

Nutrition Facts Servings

Nutrition Facts Servings: 10, Serv. size: ¼ cup, Amount per serving: Calories 45, Total Fat 2.5g (3% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 80g (3% DV), Total Carb. 4g (1% DV), Fiber 0g (0% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (4% DV), Iron (0% DV), Potas. (2% DV).

Southwest Turkey Bake

June 16, 2025 by jacob.jackson

Southwest Turkey Bake

Print Recipe

Course Main Dish

Ingredients

1 tsp oil
1 cup onion, diced
1/2 bell pepper, chopped
2 cups shredded, cooked turkey breast
12 oz frozen corn, thawed
1 can (10-oz) low-sodium diced tomatoes with
green chilies
1 cup skim milk
1/2 cup cornmeal
2 tbsp chili powder
1 tsp garlic powder
3/4 cup reduced-fat cheddar cheese, shredded
Toppings: sliced avocado, cilantro

Instructions

Wash your hands, clean the cooking area and the tops of canned food items.
Heat oven to 350 °F.
In an oven-safe skillet, heat oil over medium heat. Add onion and bell pepper and sauté for approximately 3 minutes.
Add turkey, corn, tomatoes, and milk to the skillet. Stir well and heat through.
Stir in cornmeal, chili powder, and garlic powder.
Carefully cover the skillet with aluminum foil.
Bake for 45 minutes. Uncover and bake for another 15 minutes.
Sprinkle cheese over the top and cook for 5 minutes or until melted.
Serve and enjoy!

Nutrition Facts Servings

Nutrition Facts Servings: 6, Serv. size: 1 cup, Amount per serving: Calories 220, Total Fat 4.5g (6% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 35mg (12% DV), Sodium 270mg (12% DV), Total Carb. 28g (10% DV), Fiber 4g (14% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 20g, Vit. D (0% DV), Calcium (10% DV), Iron (10% DV), Potas. (10% DV).

Keyword Dairy, English, Grains, Protein, Vegetables

Slow Cooker Hominy Soup

June 16, 2025 by jacob.jackson

Slow Cooker Hominy Soup

Print Recipe

Course Main Dish, Side Dish

Ingredients

2 pounds lean ground beef
3 cans (15-oz) hominy, drained
1 tbsp olive oi
1 can (15-oz) tomatoes
1/4 cup tomato paste
1 large onion, diced
1/2 cup green chilies, diced
2-4 garlic cloves, finely chopped
2 tsp dried oregano
1/4 cup cilantro, chopped (or more to taste)
1/4 tsp salt
1 tsp pepper
1 1/2 cups water

Instructions

Wash your hands, clean the cooking area and the tops of canned food items.
Heat the olive oil in a skillet over high heat. Add the meat; cook and stir just until meat is browned, about 5 minutes.
Place the meat in a 4-quart slow cooker. Add the tomatoes, tomato paste, hominy, onion, chilies, garlic, and oregano. Pour in about 1½ cups of water.
Cover, and cook on ‘HIGH’ on 6-7 hours. Stir in the cilantro, salt, and pepper. Cook on ‘LOW’ for 30 minutes more.

Nutrition Facts Servings

Nutrition Facts Servings: 10, Serv. size: 1 cup, Amount per serving: Calories 220, Total Fat 7g (9% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 480mg (21% DV), Total Carb. 18g (7% DV), Fiber 3g (11% DV), Total Sugars 5g (Incl. 1g Added Sugars, 2% DV), Protein 20g, Vit. D (0% DV), Calcium (2% DV), Iron (15% DV), Potas. (10% DV).

Keyword English, Grains, Protein, Vegetables

Ole Frijoles Dip

June 16, 2025 by jacob.jackson

Ole Frijoles Dip

Print Recipe

Course Kid Friendly, Side Dish, Snack

Ingredients

1 can (16-oz) fat-free refried beans
1/2 cup salsa
2/3 cup reduced-fat cheddar cheese,
shredded

Instructions

Wash your hands, clean the cooking area and the tops of canned food items.
In a microwave-safe medium bowl, combine beans, salsa, and cheese. Mix gently.
Heat 1 minute in the microwave or until the cheese melts.
Remove bowl from microwave carefully.
Serve immediately. Can be served with bell pepper slices, carrot chips, or whole wheat crackers.

Nutrition Facts Servings

Nutrition Facts Servings: 8, Serv. size: ¼ cup, Amount per serving: Calories 80, Total Fat 2g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 430mg (19% DV), Total Carb. 9g (3% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 6g, Vit. D (0% DV), Calcium (8% DV), Iron (6% DV), Potas. (6% DV)

Keyword Dairy, English, Protein, Vegetables

Italian Mixed Veggies

June 16, 2025 by jacob.jackson

Italian Mixed Veggies

Print Recipe

Course Side Dish

Ingredients

1 Roma tomato, diced
1 yellow squash, sliced
1 zucchini, sliced
1/2 bell pepper, chopped
1/4 cup light Italian salad dressing
1/4 cup reduced-fat parmesan cheese,
shredded

Instructions

Wash your hands and clean your cooking area.
Mix vegetables and salad dressing together in a microwave safe baking dish.
Cook vegetables in the microwave on high for 10 minutes, stirring every 2-3 minutes.
Sprinkle parmesan cheese over the vegetables and allow the cheese to melt before serving.

Nutrition Facts Servings

Nutrition Facts Servings: 4, Serv. size: 1 serving, Amount per serving: Calories 50, Total Fat 2.5g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 220mg (10% DV), Total Carb. 7g (3% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 3g, Vit. D (0% DV), Calcium (6% DV), Iron (6% DV), Potas. (8% DV)

Keyword Dairy, English, Vegetables