Skillet Mac and Cheese

October 18, 2019 by valentina.jimenez

Skillet Mac and Cheese

Course

Main Dish

Servings

Ingredients

1 cup chopped onion
2 cups frozen broccoli defrosted
1 cup low-fat or fat-free milk
1/4 tsp black pepper
1 1/4 cups reduced fat cheddar cheese shredded
4 cups cooked 100% whoe wheat pasta

Course

Main Dish

Servings

Ingredients

1 cup chopped onion
2 cups frozen broccoli defrosted
1 cup low-fat or fat-free milk
1/4 tsp black pepper
1 1/4 cups reduced fat cheddar cheese shredded
4 cups cooked 100% whoe wheat pasta

Instructions

Wash your hands and clean your cooking area.
Spray a large non-stick skillet evenly with non-stick cooking spray.
Add onions. Cook on medium until soft.
Add broccoli. Cook for 3 minutes.
Add milk, pepper, and cheese to the skillet. Cook on medium to low heat. Bring to a boil. Stir frequently, until cheese melts.
Add pasta and stir to combine ingredients. Cook until pasta is warm, 2-3 minutes.
Serve immediately.

Recipe Notes

Nutrition Facts Servings: 4, Serv. size: 1 1/2 cups (355g), Amount per serving: Calories 290, Total Fat 3.5g (4% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 360g (16% DV), Total Carb. 48g (17% DV), Fiber 3g (11% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 21g, Vit. D 1mcg(6% DV), Calcium 296mg (25% DV), Iron 2mg (10% DV), Potas. 406mg (8% DV)

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Rainbow of Vegetable Stir Fry

September 19, 2018 by nadia.payne

Rainbow of Vegetable Stir Fry

Course

Main Dish, side dish

Prep Time

10 minutes

Servings

cups

Ingredients

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

Course

Main Dish, side dish

Prep Time

10 minutes

Servings

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.

Recipe 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).

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Easy Cheesy Squash

June 5, 2018 by eniola.lasisi

Easy Cheesy Squash

Course

side dish

Prep Time

20 minutes

Cook Time

20 minutes

Servings

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

Course

side dish

Prep Time

20 minutes

Cook Time

20 minutes

Servings

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.

Recipe 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).

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Potato Salad with Yogurt Dressing

June 5, 2018 by eniola.lasisi

Potato Salad with Yogurt Dressing

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

Course

salad

Prep Time

25 minutes

Cook Time

1 hour

Servings

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

Course

salad

Prep Time

25 minutes

Cook Time

1 hour

Servings

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.

Recipe 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).

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