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  • Recipes – Under Construction

Marinated Three Bean Salad

April 27, 2018 by nadia.payne

Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Marinated three bean salad

Marinated Three Bean Salad

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Prep Time 1 hour hr
Cook Time 10 minutes mins
Total Time 1 hour hr 10 minutes mins
Course 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.

Nutrition Facts Servings

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, Protein, Vegetables

Filed Under: recipes

Garbanzo Crunchies

April 27, 2018 by nadia.payne

Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Garbanzo crunchies

Garbanzo Crunchies

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Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Snack
Servings 1 cup

Ingredients
  

  • 15 oz cooked garbanzo beans - drained
  • 1 tbsp olive oil
  • Paprika, or chili powder to taste

Instructions
 

  • Wash your hands and clean your cooking area.
  • Preheat oven to 350°F.
  • Toss garbanzo beans with olive oil.
  • Spread on a baking sheet.
  • Sprinkle paprika or chili powder over beans.
  • Bake 30 minutes or until golden.
  • Stir half way through.
  • Eat warm or at room temperature.

Nutrition Facts Servings

Nutrition Facts Servings: 8, Serv. size: ¼ cup (55g), Amount per serving: Calories 60, Total Fat 3g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 150g (7% DV), Total Carb. 7g (3% DV), Fiber 2g (7% DV), Total Sugars 0g (Incl. 0g Added Sugars, 0% DV), Protein 3g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (2% DV)
Keyword English, Protein, Vegetables

Filed Under: 5 ingredients or less, recipes

Elbow Pasta Salad

April 27, 2018 by nadia.payne

Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo

Elbow Pasta Salad

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Prep Time 25 minutes mins
Total Time 25 minutes mins
Course Side Dish
Servings 1 cup

Ingredients
  

  • 1 16 oz packaged elbow macaroni pasta - whole wheat optional
  • 3 tbsp oil - canola, olive, or vegetable
  • 3 tbsp lime juice
  • 1/2 cup fat free or light mayonnaise
  • 1 cup chopped celery
  • 1 cup chopped bell pepper
  • 1/2 cup chopped green onions
  • 1 4 oz jar diced pimentos
  • 1 cup sliced black olives
  • 1 oz box or package (10 ounce) frozen peas - thawed

Instructions
 

  • Wash your hands and clean your cooking area.
  • Boil elbow pasta according to package directions. Drain.
  • Mix elbow pasta, oil, and lime juice in a bowl.
  • Cover bowl with lid, plastic wrap, or aluminum foil. Refrigerate overnight.
  • The next day, add mayonnaise, celery, bell pepper, onions, pimientos, olives, and peas o the elbow pasta mixture. Mix well.
  • If desired, season with onion powder, garlic powder, salt and pepper.
  • Serve cold and keep refrigerated.

Nutrition Facts Servings

Nutrition Facts Servings: 12, Serv. size: 1 cup, Amount per serving: Calories 240, Total Fat 9g (12% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 180g (8% DV), Total Carb. 36g (13% DV), Fiber 2g (7% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 7g, Vit. D (0% DV), Calcium (4% DV), Iron (15% DV), Potas. (4% DV)
Keyword English, Grains, Vegetables

Filed Under: recipes

Slow Cooker Fiesta Chicken & Rice Bowls

April 3, 2018 by nadia.payne

 

Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Slow Cooker Fiesta Chicken and Rice bowl

Slow Cooker Fiesta Chicken & Rice Bowls

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Prep Time 10 minutes mins
Cook Time 3 hours hrs
Total Time 3 hours hrs 10 minutes mins
Course Kid Friendly, Main Dish
Servings 1 cup

Ingredients
  

  • 1 lb uncooked chicken - cubed
  • 1 cup uncooked brown rice
  • 1 can enchilada sauce - 10oz
  • 1 can chopped green chilies - 4oz
  • 1/2 cup chicken broth
  • 1 medium onion - chopped
  • 1 tsp cumin

Instructions
 

  • Wash your hands and clean your cooking area.
  • Chop the chicken and onion. If possible use a separate cutting board for each or wash the cutting board and knife between ingredients.
  • Add chicken, rice, enchilada sauce, green chilies, chicken broth, onion, and cumin to the slow cooker.
  • Stir to combine.
  • Cook on low for 6-8 hours or high for 3-4 hours.
  • Note: If you do not have a Crock-Pot®/slow cooker, you can prepare this dish in your stove but you might need and extra ¼ cup of chicken broth. Cook in low-medium heat for about 40 minutes or until liquid is absorbed and rice is fully cooked.

Nutrition Facts Servings

Nutrition Facts Servings: 6, Serv. size: 1 cup (179g), Amount per serving: Calories 180, Total Fat 2.5g (3% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 45mg (15% DV), Sodium 600g (26% DV), Total Carb. 20g (7% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 19g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)
Keyword English, Grains, Protein, Vegetables

Filed Under: recipes

Black Bean And Corn Salsa

April 3, 2018 by nadia.payne

 

Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Black bean and corn salsa

Black Bean And Corn Salsa

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Prep Time 20 minutes mins
Cook Time 2 hours hrs
Total Time 2 hours hrs 20 minutes mins
Course Kid Friendly, Side Dish, Snack

Ingredients
  

  • 15 oz can of black beans - no salt added, rinsed and drained
  • 11 oz can of whole kernel corn - no salt added, drained
  • 1 jalapeno pepper - finely chopped
  • 2 medium tomatoes - chopped
  • 1 red bell pepper - chopped
  • 1/3 cup chopped cilantro - or 1 teaspoon dried cilantro
  • 1/4 cup red onion - diced
  • 1/4 cup fresh lime juice - about 2 limes squeezed
  • 1 tsp salt
  • 1 ripe avocado - chopped

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Combine all ingredients in a large mixing bowl, except avocado.
  • Cover and chill for at least two hours.
  • Add avocado just before serving.

Nutrition Facts Servings

Nutrition Facts Servings: 20, Serv. size:(72g), Amount per serving: Calories 50, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 160g (7% DV), Total Carb. 7g (3% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)
Keyword English, Grains, Protein, Vegetables

Filed Under: recipes

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This work is supported by the Expanded Food and Nutrition Education Program from the USDA National Institute of Food and Agriculture.

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