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

Family Taco Night

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Family Taco Night

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Course Main Dish

Ingredients
  

  • 2 tsp chili powder
  • 3 tsp ground cumin
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 1 lb ground 93% turkey add water if neccessary
  • 12 crunch taco shells
  • 4 ounces 2% reduced-fat shredded Mexican-blend cheese
  • 2 cups shredded romaine lettuce

Instructions
 

  • Wash your hands and clean your cooking area.
  • Combine first 6 ingredients in a small bowl; add red pepper, if desired.
  • Heat a large skillet over medium-high.
  • Coat pan with cooking spray.
  • Add turkey; cook 5 minutes or until browned, stirring to crumble.
  • Sprinkle with spice mixture; cook 1 minute or until fragrant, stirring constantly.
  • Add 3/4 cup water; cook 4 minutes or until thickened and meat is done.
  • Heat taco shells according to package directions.
  • Fill shells evenly with turkey filling, lettuce, tomato, avocado, and cheese.
  • Serve.

Notes

Datos de Nutricion. Raciones 6, Tamano por Racion 2 tacos (155g), Calorias 260, Grasa Total 12g (15% VD), Grasa Saturada 5g (25% VD), Grasa Trans 0g, Colesterol 60mg (20% VD) Sodio 250mg (11% VD), Carbohidrato Total 17mg (6% VD), Fibra Dietetica 2g (7% VD), Los azucares totales 1g (Incluye 0g de Azucares anadidos, 0% VD), Proteinas 19g, Vitamina D 0mcg (0% VD), Calcio 162mg (10% VD), Hierro 2mg (10% VD), Potasio 156mg (4% VD).
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Pumpkin Oat Bars

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Pumpkin Oat Bars

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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Side Dish
Servings 14 bars

Ingredients
  

  • 2 1/4 cups uncooked oats
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 1 cup pumpkin puree
  • 3/4 cup low-fat milk
  • 1/4 cup honey
  • 1 large egg
  • 1 tsp vanilla extract
  • 1.5 tsp pumpkin spice

Instructions
 

  • Wash your hands and clean your cooking area.
  • Combine all ingredients in a bowl and pour into a square pyrex dish that has been slightly oiled.
  • Bake at 350 F for about 35 minutes.
  • Store in refrigerator.
  • Enjoy!

Notes

Nutrition Facts Servings: 14, Serv. size: 1 bar (55g), Amount per serving: Calories 90, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 90g (4% DV), Total Carb. 17g (6% DV), Fiber 2g (7% DV), Total Sugars 7g (Incl. 5g Added Sugars, 10% DV), Protein 3g, Vit. D 0mcg(0% DV), Calcium 51mg (4% DV), Iron 1mg (6% DV), Potas. 29mg (0% DV)
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How to Roast Pumpkin Seeds

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Roasted Pumpkin Seeds

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Side Dish
Servings 8

Ingredients
  

  • 2 cups raw pumpkin seeds
  • 1 tsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions
 

  • Wash your hands and clean your cooking area.
  • Cut pumpkin, scrape out seeds and place in a colander.
  • Cover the seeds with water and remove remaining pumpkin flesh.
  • Strain seeds in a colander and set aside.
  • Bring a pot with 2-3 inches of water plus a few dashes of salt to a boil over medium to high heat.
  • Add seeds to the water and let them simmer for 10 minutes.
  • Strain seeds from hot water and pat dry.
  • Preheat the oven to 375 F.
  • Place seeds in a small mixing bowl and add the olive oil, salt, and black pepper. Mix well.
  • Transfer to a parchment paper-lined baking sheet and spread them out into one even layer.
  • Bake at 375 F for 20-30 minutes, or when lightly browned, remove the pan from the oven and let them cool.
  • Enjoy!

Notes

Nutrition Facts Servings: 8, Serv. size: 1/4 cup (32g), Amount per serving: Calories 190, Total Fat 14g (18% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 150g (7% DV), Total Carb. 4g (1% DV), Fiber 2g (7% DV), Total Sugars 0g (Incl. 0g Added Sugars, 0% DV), Protein 11g, Vit. D 0mcg(0% DV), Calcium 07mg (0% DV), Iron 4mg (20% DV), Potas. 245mg (6% DV)
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Pumpkin Spice

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Pumpkin Spice

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Course Spices

Ingredients
  

  • 3 tbsp ground cinnamon
  • 2 tsp ground ginger
  • 2 tsp nutmeg
  • 1 tsp ground allspice
  • 1 tsp ground cloves

Instructions
 

  • Wash your hands and clean your cooking area.
  • Combine spices in a small bowl, mix well to combine.
  • Store in a small jar or spice container.
  • Enjoy!

Tasty Turkey Tacos

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tacos on a plate

Tasty Turkey Tacos

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Course Main Dish
Servings 6 people

Ingredients
  

  • 2 tsp chili powder
  • 3 tsp cumin
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 1 lb 93% ground turkey
  • 12 crunchy taco shells
  • 2 cups romaine lettuce shredded
  • 1 cup tomato chopped
  • 4 oz 2% reduced-fat shredded Mexican-blend cheese
  • water if neeed

Instructions
 

  • Wash your hands and vegetables. Clean your cooking area.
  • Combine chili powder, cumin, onion powder, garlic powder, dried oregano, and paprika in a small bowl.
  • Heat a large non-stick skillet over medium-high. Add turkey; cook 5 minutes or until browned, stirring to crumble. Sprinkle with spice mixture; cook 1 minute or until fragrant, stirring constantly. Add water (if needed); cook 4 minutes or until thickened and meat is done.
  • Heat taco shells according to package directions.
  • Fill shells evenly with turkey filling, lettuce, tomato, avocado, and cheese.
  • Enjoy!
Keyword english