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

Cucumber Salsa

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cucumber salsa

Cucumber Salsa

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Prep Time 15 minutes
Total Time 15 minutes
Course Side Dish, Snack
Servings 1 cup

Ingredients
  

  • 1 cucumber - peeled and chopped
  • 1 small avocado - peeled and chopped
  • 1/4 cup red onion - minced
  • 2 tbsps cilantro - chopped
  • 1 Serrano pepper - seeded and minced
  • 1 clove garlic - minced
  • 2 tbsps fresh lime juice
  • 2 tbsps water - (optional)

Instructions
 

  • Wash your hands and clean your cooking area.
  • Chop all vegetables as requested in the ingredients list.
  • In a large bowl, combine all the ingredients. Add salt to taste.
  • Refrigerate before serving so flavors can meld.

Notes

Nutrition Facts Servings: 6, Serv. size: 1/2 cup (86g), Amount per serving: Calories 60, Total Fat 5g (6% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 0g (0% DV), Total Carb. 5g (2% DV), Fiber 3g (11% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 1g, D (0% DV), Calcium (0% DV), Iron (0% DV), Potas. (4% DV).
Keyword English, Vegetables

Easy Cheesy Zucchini

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easy cheesy zucchini

Easy Cheesy Zucchini

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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Side Dish
Servings 1 of recipe

Ingredients
  

  • 4 small zucchini - sliced
  • 2 fresh tomatoes - chopped
  • 1/4 cup chopped onion
  • 1 finely chopped jalapeno
  • 1 tsp oil or non-stick cooking spray
  • 1 can kernel corn - 16 ounces; drained
  • 1/2 cup reduced fat Monterrey Jack cheese or other favorite cheese - shredded
  • garlic and pepper to taste

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Wash zucchini, tomatoes, onion and jalapeno. Cut vegetables as directed.
  • Heat skillet with oil or cooking spray over medium heat.
  • Add zucchini; cook until firmly tender.
  • Add tomatoes, onion, and jalapeno.
  • Season with garlic and pepper to taste.
  • Cook uncovered until veggies are tender.
  • Reduce heat and add corn and cheese.
  • Mix well and cook until cheese is melted.

Notes

Nutrition Facts Servings: 8, Serv. size: 1/8  of recipe (161g), Amount per serving: Calories 90, Total Fat 3.5g (4% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 220g (10% DV), Total Carb. 9g (3% DV), Fiber 2g (3% DV), Total Sugars 6g (Incl. 0g Added Sugars, 0% DV), Protein 3g, D (0% DV), Calcium (4% DV), Iron (0% DV), Potas. (6% DV).
Keyword Dairy, English, Vegetables

Ramen Noodle Skillet

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ramen beef skillet

Ramen Noodle Skillet

2 cups cooked meat or poultry cut into bite-size pieces cup water 1 3-oz package beef-flavored instant ramen noodles, bro ken into pieces
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Kid Approved, Main Dish
Servings 1 cups

Ingredients
  

  • 2 tsps olive oil or vegetable oil
  • 1 cup onion - chopped (about 1 medium onion)
  • 1 carrot - chopped or sliced into small pieces
  • 2 cups frozen broccoli stir fry vegetable mixture - thawed
  • 2 cups cooked meat or poultry cut into bit-sized pieces
  • 1 cup water
  • 1 3-oz package beef-flavored instant ramen noodles - broken into pieces

Instructions
 

  • Wash your hands and clean your cooking area.
  • Heat oil in a large skillet. Add onion and carrots and sauté until soft (about 5 minutes).
  • Thaw the broccoli mixture in the microwave and drain.
  • Add the broccoli and cooked meat to the skillet. Stir and heat (about 1-2 minutes).
  • Add the noodle seasonings to the water and stir into the pan.
  • Break apart the ramen noodles. Add to the skillet when the water simmers. Stir to moisten the noodles. Cover the skillet and cook until done (about 2 minutes).
  • Serve immediately.

Notes

Nutrition Facts Servings: 4, Serv. size: 1 3/4 cups (251g), Amount per serving: Calories 260, Total Fat 8g (10% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 430g (19% DV), Total Carb. 21g (8% DV), Fiber 1g (4% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 24g, D (0% DV), Calcium (4% DV), Iron (10% DV), Potas. (6% DV).
Keyword English, Grains, Protien, Vegetables

Tuna Melt

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tune melt

Tuna Melt

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Dish
Servings 1 sandwich

Ingredients
  

  • 1 5 ounce can light tuna packed in water
  • 2 medium stalks celery - chopped
  • 1/2 cup reduced fat cheddar chesse
  • 1/4 cup light mayonnaise
  • 1 tbsp instant minced onion
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 12 slices 100% whole wheat bread

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Preheat oven to 350°F.
  • Drain tuna and break the meat apart with a fork.
  • Wash and chop the celery and dice the cheese.
  • Mix tuna, celery, cheese, light mayonnaise, dried onion, salt, and pepper into a medium mixing bowl with a wooden spoon.
  • Divide tuna mixture into six portions, place one portion on six slices of whole wheat bread. Then place a single slice of bread on top of each. (you will make a total of 6 sandwiches).
  • Wrap each sandwich on a square of aluminum foil, folding edges securely.
  • Bake about 20 minutes or until hot in the middle. Cool slightly before serving.
  • Remove from oven. Pierce foil to release steam before serving.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 sandwich, Amount per serving: Calories 220, Total Fat 6g (8% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 420g (18% DV), Total Carb. 26g (9% DV), Fiber 0g (0% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 16g, D (0% DV), Calcium (10% DV), Iron (10% DV), Potas. (6% DV).
Keyword Dairy, English, Grains, Protien, Vegetables

Strawberry Surprise Smoothie

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Strawberry Surprise Smoothie

Strawberry Surprise Smoothie

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Prep Time 15 minutes
Total Time 15 minutes
Course Dessert, Kid Approved, Main Dish, smoothie, Snack
Servings 3 cup

Ingredients
  

  • 1 cup low-fat vanilla yogurt
  • 1/4 cup orange juice frozen concentrate
  • 1 cup frozen strawberries
  • 1 cup pineapple chunks
  • 1 banana - frozen (cut into chucks and peel removed before freezing)
  • ice and water as needed

Instructions
 

  • Wash your hands and clean your cooking area.
  • Add yogurt, orange juice concentrate, and fruit to blender.
  • Blend ingredients in blender until smooth.
  • Serve immediately.

Notes

Nutrition Facts Servings: 6, Serv. size: ¾ cups, Amount per serving: Calories 100, Total Fat 0.5g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 25g (1% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 18g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (10% DV), Iron (0% DV), Potas. (4% DV).
Keyword Dairy, English, Fruit