recipes Archives - Page 10 of 13 - Expanded Food and Nutrition Education Program

Black Bean Bagel Bites

June 5, 2018 by

Black Bean Bagel Bites

Print Recipe

Prep Time 5

Cook Time 1

Total Time 6

Course Kid Approved, Main Dish, Snack

Servings 1 bagel bite

Ingredients

1/2 head romaine lettuce - chopped
1 large tomato - chopped
1 cup black beans - mashed
1/4 tsp cumin
1/4 tsp garlic powder
8 100% whole wheat mini bagels
1 cup canned corn - drained
1 cup reduced fat mozzarella cheese - shredded

Instructions

Wash your hands and clean your cooking area.
Wash lettuce and tomato. Pat dry. Chop lettuce and tomato.
Drain and rinse black beans.
In a skillet or microwave safe container, combine beans, cumin and garlic powder. Mash thoroughly with a fork. Heat on low for 1 minute.
Spread 1 tablespoon beans onto ½ of mini bagel.
Sprinkle 1 tablespoon of each corn, lettuce, tomato and cheese on top of beans.
Serve immediately or cover and store in the refrigerator.

Notes

Nutrition Facts Servings: 16, Serv. size: ½ bagel bite, Amount per serving: Calories 110, Total Fat 2g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 250g (11% DV), Total Carb. 17g (6% DV), Fiber 1g (4% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 6g, Vit. D (0% DV), Calcium (6% DV), Iron (6% DV), Potas. (0% DV).

Keyword Dairy, English, Grains, Protien, Vegetables

Avocado Mandarin Salad with Chicken

June 5, 2018 by alex.kelley

Avocado Mandarin Salad with Chicken

Print Recipe

Prep Time 10

Cook Time 30

Total Time 40

Course Main Dish, Salad, Side Dish

Servings 1.5 cups

Ingredients

1/2 cup green onion - thinly sliced
1 can mandarin oranges - drained
1/3 cup coarsely chopped pecans
1/8 tsp pepper
1 medium ripe avocado - peeled and sliced
2 cups cooked shredded chicken
4 cups torn salad greens

Instructions

Wash your hands and clean your cooking area.
Clean the tops of canned food items before opening them.
Wash and slice onion.
In a bowl, combine the onion, oranges, pecans and pepper.
Refrigerate for 30 minutes.
Wash salad greens and avocado.
Just before serving, wash, peel and slice avocado and tear salad greens.
Place the greens in a salad bowl.
Top with orange mixture, shredded chicken and avocado slices.
Drizzle with dressing before serving.

Notes

Nutrition Facts Servings: 8, Serv. size: 11/2 of recipe (141g), Amount per serving: Calories 150, Total Fat 9g (12% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 25mg (8% DV), Sodium 115g (5% DV), Total Carb. 8g (3% DV), Fiber 3g (11% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 10g, D (0% DV), Vitamin D 0mcg (0% DV) Calcium 27mg (2% DV), Iron 1mg (6% DV), Potas. 349mg (8% DV).

Keyword English, Fruit, Protien, Vegetables

Apple Bread

June 5, 2018 by

Apple Bread

Print Recipe

Prep Time 30

Cook Time 1

Total Time 1 30

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

Servings 1.5 inch slice

Ingredients

2 eggs
2/3 cup sugar
1/4 cup unsweetened applesauce
1/4 cup vegetable oil
1 tsp vanilla
1 cup whole wheat flour
1 cup all purpose flour
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
2 tsp ground cinnamon
2 cups apples - chopped or grated

Instructions

Wash your hands and clean your cooking area.
Preheat oven to 350°F
In the first bowl, beat the eggs.
Add sugar, applesauce, oil and vanilla to eggs. Beat until smooth.
In the second bowl, sift flours, baking soda, baking powder, salt and cinnamon together.
Add sifted ingredients and apples to the first mixture.
Mix all ingredients until blended
Pour batter into a greased loaf pan.
Bake for 1 hour.

Notes

Nutrition Facts Servings: 16, Serv. size: 1 ½ inch slice, Amount per serving: Calories 140, Total Fat 4.5g (6% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 150g (7% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 10g (Incl. 8g Added Sugars, 16% DV), Protein 3g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (2% DV).

Keyword English, Fruit, Grains, Protien

Almost a MyPlate Sundae

June 4, 2018 by

Almost a MyPlate Sundae

Print Recipe

Prep Time 10

Cook Time 10

Total Time 20

Course Breakfast, Dessert, Kid Approved, 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.

Notes

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 Berries, Dairy, English, Fruit, Grains, Nuts, Protien, Yogurt

Green Monster Smoothie

May 1, 2018 by nadia.payne

Green Monster Smoothie

Print Recipe

Prep Time 5

Total Time 5

Course Dessert, Kid Approved, Main Dish, smoothie, Snack

Servings 1 cup

Ingredients

1/2 cup frozen spinach
3/4 cup low-fat vanilla yogurt
1 medium banana
1/2 cup pineapple chunks in 100% juice
Ice and water as needed

Instructions

Wash your hands and clean your cooking area.
Add all ingredients to blender and process until smooth.
Serve immediately.
Cover and refrigerate leftovers.

Notes

Nutrition Facts Servings: 4, Serv. size: 1 cup, Amount per serving: Calories 90, Total Fat 0.5g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 90g (4% DV), Total Carb. 19g (7% DV), Fiber 1g (4% DV), Total Sugars 14g (Incl. 0g Added Sugars, 0% DV), Protein 3g, Vit. D (0% DV), Calcium (8% DV), Iron (0% DV), Potas. (6% DV)

Keyword Dairy, English, Fruit, Vegetables