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

Crock-Pot® Fiesta Chicken & Rice Bowls

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Crock-Pot® Fiesta Chicken & Rice Bowls

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Prep Time 10 minutes
Cook Time 3 hours
Total Time 3 hours 10 minutes
Course Main Dish
Servings 1 cup

Ingredients
  

  • 1 lb uncooked chicken cubed
  • 1 cup uncooked brown rice
  • 1 can enchilada sauce 10oz
  • 1 can chopped green chilies 4oz
  • 1/2 cup chicken broth
  • 1 medium onion chopped
  • 1 tsp cumin

Instructions
 

  • Wash your hands and clean your cooking area.
  • Chop the chicken and onion. If possible use a separate cutting board for each or wash the cutting board and knife between ingredients.
  • Add chicken, rice, enchilada sauce, green chilies, chicken broth, onion, and cumin to the slow cooker.
  • Stir to combine.
  • Cook on low for 6-8 hours or high for 3-4 hours.
  • Note: If you do not have a Crock-Pot®/slow cooker, you can prepare this dish in your stove but you might need and extra ¼ cup of chicken broth. Cook in low-medium heat for about 40 minutes or until liquid is absorbed and rice is fully cooked.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 cup (179g), Amount per serving: Calories 180, Total Fat 2.5g (3% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 45mg (15% DV), Sodium 600g (26% DV), Total Carb. 20g (7% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 19g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)
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Black Bean and Corn Salsa

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Black Bean and Corn Salsa

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Prep Time 20 minutes
Cook Time 2 hours
Total Time 2 hours 20 minutes
Course Side Dish

Ingredients
  

  • 15 oz can of black beans no salt added, rinsed and drained
  • 11 oz can of whole kernel corn no salt added, drained
  • 1 jalapeno pepper finely chopped
  • 2 medium tomatoes chopped
  • 1 red bell pepper chopped
  • 1/3 cup chopped cilantro or 1 teaspoon dried cilantro
  • 1/4 cup red onion diced
  • 1/4 cup fresh lime juice about 2 limes squeezed
  • 1 tsp salt
  • 1 ripe avocado chopped

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Combine all ingredients in a large mixing bowl, except avocado.
  • Cover and chill for at least two hours.
  • Add avocado just before serving.

Notes

Nutrition Facts Servings: 20, Serv. size:(72g), Amount per serving: Calories 50, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 160g (7% DV), Total Carb. 7g (3% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)
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Red, White and Blue Salad

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Red, White and Blue Salad

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Prep Time 10 minutes
Total Time 10 minutes
Course Dessert, Salad, Side Dish
Servings 1 cups

Ingredients
  

  • 3 cups watermelon cut into 1-inch cubes and seeded
  • 1 cup blueberries
  • 2 medium bananas sliced
  • 1 cup fat free whipped topping
  • Juice of 1 lime

Instructions
 

  • Wash your hands and clean your cooking area.
  • Wash all fruit.
  • Cut watermelon into cubes, removing seeds.
  • Place cut watermelon and blueberries in medium bowl.
  • Slice bananas and place in a small bowl.
  • Squeeze lime juice over bananas and mix, covering all the banana slices with the juice.
  • Add bananas and whipped topping to the watermelon and blueberries and mix well.
  • Refrigerate leftovers.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 cup (159g), Amount per serving: Calories 90, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 10g (0% DV), Total Carb. 20g (7% DV), Fiber 2g (7% DV), Total Sugars 13g (Incl. 0g Added Sugars, 0% DV), Protein 1g, Vit. D (0% DV), Calcium (0% DV), Iron (0% DV), Potas. (6% DV).
Keyword english

Beef and Rice Florentine

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Beef and Rice Florentine

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Dish
Servings 1 cup

Ingredients
  

  • 1 lb pound lean ground beef
  • 1/2 cup onion diced fine
  • 2 garlic cloves minced
  • 12 oz frozen spinach thawed
  • 1 1/2 cups brown rice cooked
  • 1 medium tomato diced
  • 1 tsp oregano
  • 1/4 cup water if needed
  • 1 tbsp grated parmesan cheese
  • salt and pepper to taste
  • non-stick cooking spray

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 heat for 2 minutes.
  • Add garlic and cook for 1 minute.
  • Add ground meat, brown. Drain fat, if any.
  • Push meat together to the side of the pan. Add spinach and tomato. Mix together.
  • Add seasonings and mix.
  • Stir in rice and water, mix together.
  • Cover and cook for 2-3 minutes or until everything is heated through.
  • Sprinkle with cheese and serve.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 1/2 of recipe (207g), Amount per serving: Calories 190, Total Fat 5g (6% DV), Sat. Fat 2g (10% DV), Trans Fat 0g, Cholest. 50mg (17% DV), Sodium 150g (7% DV), Total Carb. 16g (6% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 20g, D (0% DV), Calcium 78mg (6% DV), Iron 3mg (15% DV), Potas. 471mg (10% DV).
Keyword english

Crispy Salmon Patties

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crispy salmon patties

Crispy Salmon Patties

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Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Main Dish
Servings 6 patties
Calories 100 kcal

Ingredients
  

  • 14.75 oz canned salmon drain can
  • 1 egg
  • 5 crushed saltine crackers
  • 3 green onions Include stems
  • 1 medium garlic clove, minced
  • 1/2 teaspoon paprika, chili powder, or dill weed
  • 2 teaspoons olive oil or vegetable oil
  • dash of black pepper

Instructions
 

  • Wash your hands and clean your cooking area.
  • Clean the tops of canned food items before opening them.
  • Remove any large bones and skin from salmon. Break into chunks with fork.
  • Break egg into a large bowl. Whisk with fork. Add salmon, bread or crackers, onion, garlic, pepper, and additional seasoning. Mix gently.
  • Form into 6 patties about ½ inch thick.
  • Heat oil over medium heat in a large skillet. Place patties in hot oil skillet. Leave skillet uncovered. Cook 3 minutes. Turn over patties with a spatula. Cook the other side 3-4 minutes to a temperature of 145°F.
  • Serve immediately. Makes a good sandwich with whole wheat bread, tomato, lettuce, and onions.

Notes

Nutrition Facts Servings: 6, Serv. size: 1 patty (93g), Amount per serving: Calories 140, Total Fat 8g (10% DV), Sat. Fat 1.5g (8% DV), Trans Fat 0g, Cholest. 75mg (25% DV), Sodium 330g (14% DV), Total Carb. 4g (1% DV), Fiber 0g (0% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 15g, Vit. D (0% DV), Calcium (10% DV), Iron (6% DV), Potas. (0% DV)
Keyword english