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

Italian Mixed Veggies

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Italian mixed vegetables

Italian Mixed Veggies

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Course Side Dish

Ingredients
  

  • 1 Roma tomato, diced
  • 1 yellow squash, sliced
  • 1 zucchini, sliced
  • 1/2 bell pepper, chopped
  • 1/4 cup light Italian salad dressing
  • 1/4 cup reduced-fat parmesan cheese,

    shredded

Instructions
 

  • Wash your hands and clean your cooking area.
  • Mix vegetables and salad dressing together in a microwave safe baking dish.
  • Cook vegetables in the microwave on high for 10 minutes, stirring every 2-3 minutes.
  • Sprinkle parmesan cheese over the vegetables and allow the cheese to melt before serving.

Nutrition Facts Servings

Nutrition Facts Servings: 4, Serv. size: 1 serving, Amount per serving: Calories 50, Total Fat 2.5g (3% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 220mg (10% DV), Total Carb. 7g (3% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 3g, Vit. D (0% DV), Calcium (6% DV), Iron (6% DV), Potas. (8% DV)
Keyword Dairy, English, Vegetables

Verduras Mixtas Italianas

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Italian mixed vegetables

Verduras Mixtas Italianas

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Course Side Dish

Ingredients
  

  • 1 Tomate Roma, picado (en dados)
  • 1 calabaza amarilla, en rebanadas
  • 1 calabacín, en rebanadas
  • 1/2 chile morrón, picado (en trozos)
  • 1/4 taza de aderezo ligero italiano para

    ensaladas

  • 1/4 taza de queso parmesano bajo en grasa,

    rallado

Instructions
 

  • Lávese las manos y limpie su área de cocina.
  • Mezcle las verduras y el aderezo para ensaladas en un plato para horno apto para microondas.
  • Cocine las verduras en el microondas a temperatura alta durante 10 minutos, revolviendo cada 2-3 minutos.
  • Espolvoree el queso parmesano sobre las verduras y deje que el queso se derrita antes de servir.

Nutrition Facts Servings

Datos de Nutrición: 4, Tamaño por ración: 1 porción, Cantidad por ración: Calorías 50, Grasa Total 2.5g (3% VD), Grasa Saturada 1g (5% VD), Grasa Trans 0g, Colesterol 5mg (2% VD), Sodio 220mg (10% VD), Carbohidrato Total. 7g (3% VD), Fibra 2g (7% VD), Los azúcares totales 5g (Incluye 0g de azúcares añadidos, 0% VD), Proteínas 3g, Vitamina D (0% VD), Calcio (6% VD), Hierro (6% VD), Potasio (8% VD).
Keyword Dairy, Spanish, Vegetables

Ice Cream In A Bag

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Ice cream in a bag

Ice Cream In A Bag

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Course Dessert, Kid Friendly

Ingredients
  

  • 4 tsp granulated sugar
  • 1 cup 1% milk
  • 1 1/2 tsp vanilla extract
  • 1/2 cup rock salt
  • 5 cups ice cubes

Instructions
 

  • Wash your hands and clean your cooking area.
  • Fill the large bag half full of ice and add rock salt. Seal the bag.
  • Put milk, vanilla, and sugar into a small bag and seal it.
  • Place a small bag inside of the large bag and seal again carefully.
  • Shake until mixture is ice cream. About 5 minutes.
  • Wipe off the top of the small bag, then open carefully and enjoy!

Nutrition Facts Servings

Nutrition Facts Servings: 2, Serv. size: ½ a bag, Amount per serving: Calories 90, Total Fat 1.5g (2% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 10mg (3% DV), Sodium 65mg (3% DV), Total Carb. 15g (5% DV), Fiber 0g (0% DV), Total Sugars 15g (Incl. 9g Added Sugars, 18% DV), Protein 5g, Vit. D (6% DV), Calcium (10% DV), Iron (0% DV), Potas. (0% DV).
Keyword Dairy

Helado En Bolsa

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Ice cream in a bag

Helado En Bolsa

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Course Dessert, Kid Friendly

Ingredients
  

  • 4 cucharaditas de azúcar
  • 1 taza de leche sin grasa o baja en grasa
  • 1 1/2 cucharadita de vainilla
  • 1/2 taza de sal de roca
  • 5 tazas de hielo

Instructions
 

  • Lávese las manos y limpie su área para cocinar.
  • Llene la bolsa grande hasta la mitad con hielo y agregue la sal de roca. Cierre la bolsa.
  • Vacíe la leche, vainilla, y azúcar en la bolsa pequeña y ciérrela.
  • Ponga la bolsa pequeña dentro de la bolsa grande y ciérrela.
  • Agite hasta que la mezcla se vuelva helado, aproximadamente 5 minutos.
  • Limpie el cierre de la bolsa pequeña, luego ábralo con cuidado y disfrute.

Nutrition Facts Servings

Datos de Nutrición: 2, Tamaño por ración: ½ de bolsa Cantidad por ración: Calorías 90, Grasa Total 1.5g (2% VD), Grasa Saturada 1g (5% VD), Grasa Trans 0g, Colesterol 10mg (3% VD), Sodio 65mg (3% VD), Carbohidrato Total. 15g (5% VD), Fibra 0g (0% VD), Los azúcares totales 15g (Incluye 9g de azúcares añadidos, 18% VD), Proteínas 5g, Vitamina D (6% VD), Calcio (10% VD), Hierro (0% VD), Potasio (0% VD).
Keyword Dairy

Simple Scrambled Eggs

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Texas A&M AgriLife Extension and Expanded Food and Nutrition Education Program combined logo
Simple scrambled eggs

Simple Scrambled Eggs

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Course Kid Friendly, Main Dish, Side Dish

Ingredients
  

  • 2 eggs
  • 2 tbs low-fat milk
  • Cooking spray
  • Salt and pepper to taste (optional)

Instructions
 

  • Wash your hands and clean your cooking area.
  • Beat eggs, milk until blended in a medium bowl.
  • Heat cooking spray in a nonstick skillet over medium heat.
  • Pour in egg mixture.
  • Gently move eggs from one side of the pan to the other with a spatula as they begin to set.
  • Without flipping eggs, continue to push the eggs from side to side until cooked through (no visible liquid remains).
  • Remove from heat and serve immediately.

Nutrition Facts Servings

Nutrition Facts Servings: 1, Serv. size: 1 serving, Amount per serving: Calories 140, Total Fat 9g (12% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 330mg (110% DV), Sodium 135mg (6% DV), Total Carb. 2g (1% DV), Fiber 0g (0% DV), Total Sugars 2g (Incl. 0g Added Sugars, 0% DV), Protein 12g, Vit. D (10% DV), Calcium (6% DV), Iron (10% DV), Potas. (4% DV).
Keyword Dairy, English, Protein