recipes Archives - Page 9 of 13 - Expanded Food and Nutrition Education Program

Spinach Squares

June 5, 2018 by

Spinach Squares

Print Recipe

Prep Time 30

Cook Time 25

Total Time 55

Course Side Dish

Servings 3 cup

Ingredients

2 cups cooked rice - brown rice optional
1½ cups thawed chopped spinach
1½ cups grated part-skim mozzarella cheese
salt, pepper and garlic to taste

Instructions

Wash your hands and clean your cooking area.
Preheat oven to 400°F.
Mix all ingredients well.
Pour into a 13 X 10 inch baking dish.
Bake for 20-25 minutes.
Cut into squares and serve warm.

Notes

Nutrition Facts Servings: 6, Serv. size: ¾ - 1 cup, Amount per serving: Calories 170, Total Fat 5g (6% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 350g (15% DV), Total Carb. 20g (7% DV), Fiber 1g (4% DV), Total Sugars 0g (Incl. 0g Added Sugars, 0% DV), Protein 10g, Vit. D (0% DV), Calcium (20% DV), Iron (6% DV), Potas. (2% DV).

Keyword Dairy, English, Grains, Vegetables

Purple Shake

June 5, 2018 by

Purple Shake

Print Recipe

Prep Time 10

Total Time 10

Course Dessert, Kid Approved, Main Dish, Snack

Servings 1 cup

Ingredients

1/2 cup fat-free or low-fat plain yogurt
1/2 cup frozen blueberries
1/2 cup frozen raspberries
1/4 tsp vanilla extract
ice and water as needed

Instructions

Wash your hands and clean your cooking area.
Place yogurt in a blender.
Add blueberries, raspberries and extract to the yogurt and process until smooth.
Pour into a glass and enjoy!

Notes

Nutrition Facts Servings: 2, Serv. size: ½ cup, Amount per serving: Calories 120, Total Fat 1.5g (2% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 45g (2% DV), Total Carb. 25g (9% DV), Fiber 4g (14% DV), Total Sugars 21g (Incl. 0g Added Sugars, 0% DV), Protein 4g, Vit. D (0% DV), Calcium (10% DV), Iron (6% DV), Potas. (6% DV).

Keyword Dairy, English, Fruit

Potato Salad with Yogurt Dressing

June 5, 2018 by

Potato Salad with Yogurt Dressing

q tablespoon extra-virgin olive oil tablespoons vinegar Salt and pepper to taste (optional)

Print Recipe

Prep Time 25

Cook Time 1

Total Time 26

Course Salad, Side Dish

Servings 1 cup

Ingredients

4 cups cooked chopped and peeled potatoes
1 cup chopped celery
3/4 cup low-fat plain yogurt
1/4 cup chopped onion
1 tbsp olive oil - extra virgin
2 tbsp vinegar
salt and pepper to taste - optional

Instructions

Wash hands and cooking area.
In a large bowl, combine yogurt, onions, vinegar, olive oil, celery, salt and pepper, mix well.
Fold potatoes into yogurt mixture.
Refrigerate at least 1 hour before serving.

Notes

Nutrition Facts Servings: 12, Serv. size: 1/2 cup, Amount per serving: Calories 70, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 70g (3% DV), Total Carb. 12g (4% DV), Fiber 1g (4% DV), Total Sugars 2g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (0% DV), Potas. (6% DV).

Keyword Dairy, English, Vegetables

Energy Nuggets

June 5, 2018 by

Energy Nuggets

Print Recipe

Prep Time 10

Total Time 10

Course Dessert, Kid Approved, Side Dish, Snack

Servings 1 Energy Nugget

Ingredients

1/3 cup peanut butter
1/2 cup nonfat dry milk
1/2 cup honey
4 graham cracker squares - finely crushed
1/2 cup quick-cooking oatmeal

Instructions

Wash your hands and clean your cooking area.
Mix together peanut butter, nonfat dry milk, and honey in a large bowl.
Add crushed graham crackers and oatmeal and mix with a spoon.
Roll the mixture with your hands into 24 snack size balls . Store in an airtight container in the refrigerator.

Notes

Nutrition Facts Servings: 24, Serv. size: 1 Energy Nugget, Amount per serving: Calories 60, Total Fat 2g (3% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 35g (2% DV), Total Carb. 10g (4% DV), Fiber 0g (0% DV), Total Sugars 8g (Incl. 6g Added Sugars, 12% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (0% DV), Potas. (2% DV).

Keyword Dairy, English, Grains, Protien

Carrot Pineapple Bread

June 5, 2018 by

Carrot Pineapple Bread

Print Recipe

Prep Time 15

Cook Time 20

Total Time 35

Course Kid Approved, Main Dish, Side Dish, Snack

Servings 1 muffin

Ingredients

1 tsp oil or cooking spray
3/4 cup sugar
1/3 cup unsweetened applesauce
3 eggs
1 cup carrot - grated
1 cup crushed pineapple - un-drained
2 tsps vanilla
3 cups all purpose flour
1 tsp baking soda
1½ tsp ground cinnamon

Instructions

Wash your hands and clean your cooking area
Clean the tops of canned food items before opening them.
Preheat oven to 350˚F.
Grease 2 loaf pans or about 18 muffin cups or use paper liners on muffin tin.
Combine sugar, applesauce, and eggs in a large mixing bowl.
Add carrot, pineapple and vanilla.
In a separate mixing bowl, mix flour, baking soda and cinnamon.
Add the flour mixture to the carrot mixture and mix well.
Pour into loaf pans or muffin cups and fill to about ⅔ full.
Bake loaves for 1 hour. Muffins for 20 minutes.
Cool and serve.

Notes

Nutrition Facts Servings: 18, Serv. size: 1 muffin or ½ “ slice, Amount per serving: Calories 130, Total Fat 1g (1% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 25mg (8% DV), Sodium 85g (4% DV), Total Carb. 27g (10% DV), Fiber 1g (4% DV), Total Sugars 12g (Incl. 8g Added Sugars, 16% DV), Protein 3g, Vit. D (0% DV), Calcium (0% DV), Iron (6% DV), Potas. (2% DV).

Keyword English, Fruit, Grains, Protien, Vegetables