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 Friendly, Side Dish, Snack
Servings 6

Ingredients
  

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

Directions
 

  • Wash your hands and clean your preparation area.
  • Wash apples and celery. Core and chop 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.

Nutrition Facts

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. 21g (8% DV), Fiber 3g (11% DV), Total Sugars 16g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium 28mg (2% DV), Iron (6% DV), Potas. 227mg (4% DV)
Keyword Dairy, English, Fruit, Protein, 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 Friendly, Main Dish, Snack
Servings 12

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

Directions
 

  • Wash your hands and clean your cooking area.
  • Pre-heat your oven to 400°F.
  • In medium mixing bowl, cream margarine and sugar.
  • Add sweet potatoes and egg; mix well.
  • In the large bowl, stir flour with baking powder, salt, and spices.
  • Add milk and the potato mixture to the large bowl with the dry ingredients; mix well.
  • 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.

Nutrition Facts

Serv. size: 3 mini muffins (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 41mg (4% DV), Iron 1mg (6% DV), Potas. 108mg (2% DV)
Keyword Dairy, English, Fruit, Grains, Protein, 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 Side Dish
Servings 10

Ingredients
  

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

Directions
 

  • Wash your hands, clean your cooking area and tops of canned food items.
  • Wash fresh vegetables and prepare as per ingredients.
  • 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.
  • Serve immediately for a warm pasta dish or refrigerate for a cold pasta salad.

Nutrition Facts

Serv. size: 1 cup (193g), Amount per serving: Calories 220, Total Fat 4.5g (6% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 260g (11% DV), Total Carb. 35g (13% DV), Fiber 7g (25% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vit. D (0% DV), Calcium 98mg (8% DV), Iron 3mg (15% DV), Potas. 429mg (10% DV)
Keyword Dairy, English, Grains, Protein, Vegetables

Mexican Pilaf With Chicken

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Mexican Pilaf with Chicken

Mexican Pilaf With Chicken

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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Dish
Servings 7

Ingredients
  

  • 1 tbsp vegetable oil
  • 1 small onion - diced
  • 1/2 green bell pepper - chopped
  • 1 fresh jalapeño pepper - seeded and diced
  • 1 can (15-oz) whole kernel corn, no salt added - rinsed and drained
  • 1 cup instant barley - cooked
  • 1 cup instant brown rice - cooked
  • 1/2 cup shredded chicken - cooked
  • 1 can (15-oz) black beans, no salt added - rinsed and drained
  • 2 tsp salt-free seasoning (such as southwest, taco, or garlic and herb)
  • 1/4 cup fresh cilantro - chopped
  • lime juice to taste

Directions
 

  • Wash your hands and clean your cooking area. Clean the tops of canned food items.
  • Heat oil over medium heat in a large nonstick skillet.
  • Add onion, bell pepper, jalapeño, and corn.
  • Cook and stir 3 to 5 minutes or until vegetables are tender.
  • Add cooked barley, brown rice, chicken, black beans, and seasoning to skillet.
  • Cook the mixture until hot or for 2 minutes.
  • Serve with cilantro and lime juice.

Nutrition Facts

Serv. size: 1 cup (211g), Amount per serving: Calories 190, Total Fat 3.5g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 25g (1% DV), Total Carb. 32g (12% DV), Fiber 6g (21% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vit. D (0% DV), Calcium 42mg (4% DV), Iron 2mg (10% DV), Potas. 320mg (6% DV)
Keyword English, Grains, Protein, Vegetables

Marinated Three Bean Salad

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Marinated three bean salad

Marinated Three Bean Salad

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Prep Time 1 hour
Cook Time 10 minutes
Course Side Dish
Servings 12

Ingredients
  

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

Directions
 

  • Wash your hands and clean the preparation area.
  • Clean the tops of canned food items before opening them.
  • Drain canned beans.
  • Chop the bell pepper, peel and slice the onion and separate into rings.
  • In a large bowl, combine the lima beans, green beans, kidney beans, onion rings, and 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.

Nutrition Facts

Serv. size: 1 cup (168g), Amount per serving: Calories 100, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 460g (20% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 26mg (4% DV), Iron 1mg (6% DV), Potas. 166mg (4% DV)
Keyword English, Protein, Vegetables