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

Healthy Holiday Vegetable Platter

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Holiday Vegetable Platter

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Course Kid Approved, Snack
Servings 12 people

Ingredients
  

  • 4 cups Broccoli
  • 1 cup Cherry Tomatoes
  • 1/2 Yellow Bell Pepper - cut into strips
  • 1 1/2 cups Cauliflower Florets
  • 15 Pretzel Sticks

Instructions
 

  • Wash your hands and clean your cooking area.
  • Arrange broccoli on a platter in the shape of a tree.
  • Decorate with pepper strips and cherry tomatoes.
  • Place pretzels to form a trunk and add cauliflower as snow.
  • Enjoy!
Keyword English, Grains, Vegetables

Rainbow of Vegetable Stir Fry

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Rainbow of Vegetable Stir Fry

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Prep Time 10 minutes
Total Time 10 minutes
Course Side Dish
Servings 2 cups

Ingredients
  

  • 1 cup red bell pepper
  • 1 cup chopped onion
  • 1 cup spinach
  • 1 cup squash
  • 1 tbsp canola oil

Instructions
 

  • Wash your hands and clean your cooking area, knife, and cutting board.
  • Wash all vegetables.
  • Cut vegetables into slices 1 to 2 inches long, dice, or chop.
  • Heat oil in a large skillet over medium heat.
  • Add harder vegetables first (squash, onions, bell pepper). Cook for 6-8 minutes, stirring while you cook. Add more delicate vegetables (spinach). Cook and stir for 3 minutes.
  • Optional: Chose 1 to 2 seasonings/herbs to create different tastes.
  • Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and leafy vegetables are wilted. If the stir-fry is getting dry, add 2 tablespoons of water.
  • Cover and refrigerate leftovers.

Notes

Nutrition Facts Servings: 2, Serv. size: 2 cups of recipe (236g), Amount per serving: Calories 120, Total Fat 8g (10% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 35g (2% DV), Total Carb. 12g (4% DV), Fiber 4g (14% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 3g, D (0% DV), Calcium 54mg (4% DV), Iron 2mg (10% DV), Potas. 606mg (15% DV).
Keyword English, Vegetables

Cereal Mix

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cereal mix

Cereal Mix

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

Ingredients
  

  • 2 cups low-fat and low sugar whole grain cereal
  • 1 cup dried fruit - (raisins, cranberries, cherries, or apricots)
  • 1/2 cup nuts - (pecans, walnuts, or almonds)

Instructions
 

  • Wash your hands and clean your cooking area.
  • Place ingredients into separate bowls or sandwich bags.
  • Stir with spoon to combine ingredients in the bowl or shake plastic bag to combine ingredients.
  • If prepared in bowl, store in sandwich zipper seal storage bags. May use large plastic zipper seal bag as storage.

Notes

Nutrition Facts Servings: 7, Serv. size: 1/2 cup (39g), Amount per serving: Calories 160, Total Fat 6g (8% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 1g (4% DV), Total Sugars 17g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium (4% DV), Iron (15% DV), Potas. (6% DV).
Keyword English, Fruit, Grains, Protien

Chicken BBQ Pizza

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BBQ Chicken Pizza

BBQ Chicken Pizza

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Prep Time 10 minutes
Cook Time 7 minutes
Total Time 17 minutes
Course Kid Approved, Main Dish, Snack
Servings 1 pizza

Ingredients
  

  • 6 English muffins
  • 1 chopped bell pepper
  • 2/3 cup barbecue sauce
  • 1½ cups shredded chicken, cooked
  • 3/4 cup reduced fat shredded smoked or cheddar cheese
  • 1/2 red onion - sliced

Instructions
 

  • Wash your hands and clean your cooking area.
  • Heat oven to 450°F.
  • Slice English muffins in half and place on ungreased, large cookie sheet.
  • Wash, scrub and cut-up bell pepper and onion.
  • Spread barbecue sauce on English muffins to within ¼ inch of edges.
  • Top with chicken, cheese, onions and bell peppers.
  • Bake 7 to 12 minutes or until cheese is melted.

Notes

Nutrition Facts Servings: 12, Serv. size: 1 pizza(78g), Amount per serving: Calories 150, Total Fat 4g (5% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 310g (13% DV), Total Carb. 20g (7% DV), Fiber 0g (0% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 9g, D (0% DV), Calcium (8% DV), Iron (6% DV), Potas. (2% DV).
Keyword Dairy, English, Grains, Protien, Vegetables

Crunchy Banana on a Stick

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crunchy bananas on a stick

Crunchy Banana on a Stick

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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Dessert, Kid Approved, Snack
Servings 1 stick

Ingredients
  

  • 4 bananas
  • 2 containers fat-free vanilla yogurt - 6 ounces each
  • 3 cups toasted oat cereal

Instructions
 

  • Wash your hands and clean your cooking area.
  • Cover cookie sheet with waxed paper.
  • Peel bananas and cut in half.
  • Place a wooden stick into each banana half.
  • Roll the banana in yogurt, then in cereal.
  • Place the banana on the cookie sheet and freeze about 1 hour or until firm.
  • To store, wrap each banana in plastic wrap or foil and store in the freezer.

Notes

Nutrition Facts Servings: 8, Serv. size: 1 stick (112g), Amount per serving: Calories 120, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 80g (3% DV), Total Carb. 27g (10% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 0g Added Sugars, 0% DV), Protein 4g, D (0% DV), Calcium (10% DV), Iron (20% DV), Potas. (6% DV).
 
 
Keyword Dairy, English, Fruit, Grains, Protien