Expanded Food and Nutrition Education Program
Expanded Food and Nutrition Education ProgramEducating families since 1969

Waldorf Apple Salad

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waldorf apple salad

Waldorf Apple Salad

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Kid Approved, Salad, Side Dish, Snack
Servings 1 cup

Ingredients
  

  • 2 medium apples
  • 1 tbsp orange juice
  • 1/2 cup chopped celery
  • 1/2 cup raisins
  • 1/4 cup low-fat vanilla yogurt
  • 1/4 cup chopped pecans - optional

Instructions
 

  • Wash your hands and clean your cooking area.
  • Wash apples and celery. Core, and dice the apples, chop celery.
  • Place the apples in a large bowl with the orange juice and mix well.
  • Add remaining ingredients to the apples and toss gently.
  • Cover and refrigerate for at least 2 hours.

Notes

Nutrition Facts Servings: 6, Serv. size: ½ cup, Amount per serving: Calories 120, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 15g (1% DV), Total Carb. 22g (8% DV), Fiber 2g (7% DV), Total Sugars 16g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (6% DV)
Keyword Dairy, English, Fruit, Protien, Vegetables

Sweet Potato Mini Muffins

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Sweet Potato Muffins

Sweet Potato Mini Muffins

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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Dessert, Kid Approved, Main Dish, Snack
Servings 1 muffins

Ingredients
  

  • 4 tbsp margarine
  • 1/2 cup sugar
  • 2/3 cup cooked mashed sweet potatoes
  • 1 egg
  • 3/4 cup flour
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 cup skim milk
  • 1/4 cup chopped pecans
  • 1/4 cup chopped raisins

Instructions
 

  • Wash your hands and clean your cooking area.
  • Pre-heat your oven to 400°F.
  • In medium mixing bowl, cream margarine and sugar.
  • Add egg and cooked sweet potatoes; mix well.
  • In the large bowl, stir flour with baking powder, salt, and spices.
  • Alternate adding milk and the potato mixture to the large bowl with your dry ingredients.
  • Fold in nuts and raisins.
  • Spoon into greased 1 ½ inch mini muffin tins, filling each 2/3 full.
  • Bake at 400°F for 10 minutes or until golden brown
  • Let cool for about 5 minutes before serving.

Notes

Nutrition Facts Servings: 12, Serv. size: 1 muffin (60g), Amount per serving: Calories 150, Total Fat 6g (8% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 210g (9% DV), Total Carb. 22g (8% DV), Fiber 1g (4% DV), Total Sugars 12g (Incl. 8g Added Sugars, 16% DV), Protein 2g, Vit. D (0% DV), Calcium (4% DV), Iron (6% DV), Potas. (2% DV)
Keyword Dairy, English, Fruit, Grains, Protien, Vegetables

Minestrone Pasta

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minestrone pasta

Minestrone Pasta

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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Salad, Side Dish
Servings 1 cup

Ingredients
  

  • 8 oz uncooked medium pasta shells - whole wheat optional
  • 2 medium carrots - sliced
  • 1 medium green bell pepper - chopped
  • 15 oz canned kidney beans - drained and rinsed
  • 15 oz canned garbanzo beans - drained and rinsed
  • 14.5 oz canned of diced, unsalted tomatoes
  • 2/3 cups Italian dressing
  • 1/2 cup grated parmesan cheese

Instructions
 

  • Wash your hands and clean your cooking area.
  • Wash fresh vegetables and prepare as per ingredients. Rinse canned beans.
  • Cook pasta by package directions.
  • Drain and rinse pasta, set aside to cool.
  • In a large bowl, mix carrots, bell pepper, kidney and garbanzo beans, and tomatoes.
  • Add cooked pasta to vegetable mixture.
  • Mix ingredients with Italian dressing and parmesan cheese.
  • Refrigerate before serving.

Notes

Nutrition Facts Servings: 10, Serv. size: 1 cup (194g), Amount per serving: Calories 230, Total Fat 3g (4% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 440g (19% DV), Total Carb. 40g (15% DV), Fiber 6g (21% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 11g, Vit. D (0% DV), Calcium (8% DV), Iron (10% DV), Potas. (6% DV)
Keyword Dairy, English, Grains, Protien, Vegetables

Mexican Pilaf with Chicken

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Mexican Pilaf with Chicken

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Dish
Servings 1 cup

Ingredients
  

  • 1 tbsp olive oil
  • 1 small onion - chopped
  • 1/2 green bell pepper - diced
  • 1 jalapeno - seeded and chopped
  • 1 cup canned corn kernels - drained and rinsed
  • 1 cup instant barley - cooked
  • 1 cup instant brown rice - cooked
  • 1/2 cup shredded chicken - cooked
  • 1/2 cup canned black beans - drained and rinsed
  • 1/4 cup fresh cilantro - chopped in small pieces
  • lime juice to taste

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Heat oil over medium heat in a large nonstick skillet.
  • Add washed and chopped onion, bell pepper, jalapeno, and corn.
  • Cook and stir 3 to 5 minutes or until vegetables are tender.
  • Add cooked barley, brown rice, chicken, and black beans to skillet.
  • Serve with cilantro and lime juice.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 cup (169g), Amount per serving: Calories 160, Total Fat 3.5g (4% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 80g (3% DV), Total Carb. 26g (9% DV), Fiber 4g (14% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 7g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)
Keyword English, Grains, Protien, Vegetables

Marinated Three Bean Salad

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Marinated Three Bean Salad

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Prep Time 1 hour
Cook Time 10 minutes
Total Time 1 hour 10 minutes
Course Salad, Side Dish
Servings 1 cup

Ingredients
  

  • 8.5 oz canned lima beans
  • 8 oz canned cut green beans
  • 8 oz canned red kidney beans
  • 1 medium onion - thinly sliced and separated into two rings
  • 1/2 cup sweet green bell pepper - chopped
  • 8 oz fat free Italian salad dressing

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Drain canned beans.
  • Peel and slice the onion and separate into rings.
  • In a large bowl, combine the lima beans, green beans, kidney beans, onion rings, and green bell pepper.
  • Pour the Italian dressing over the mixture and toss lightly.
  • Cover the bowl and marinate in the refrigerator for at least one hour. The salad can be left in the refrigerator overnight.
  • Drain before serving.

Notes

Nutrition Facts Servings: 4, Serv. size: 1 1/3 cup (274g), Amount per serving: Calories 160, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 680g (30% DV), Total Carb. 29g (11% DV), Fiber 4g (14% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 8g, Vit. D (0% DV), Calcium (4% DV), Iron (10% DV), Potas. (6% DV)
Keyword English, Protien, Vegetables