Side Dishes
Holiday Veggie Platter
Ingredients
- 4 cups broccoli
- 1 cup cherry tomatoes
- 1/2 yellow bell pepper - cut into strips
- 1 1/2 cups cauliflower florets
- 15 pretzel sticks
Directions
- Wash your hands and clean your preparation area.
- Arrange broccoli on a platter in the shape of a tree.
- Decorate with pepper strips and cherry tomatoes.
- Place pretzels to form a trunk and add cauliflower as snow.
- Serve.
Nutrition Facts
Serv. size: ½ cup (58g), Amount per serving: Calories 15, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 25mg (1% DV), Total Carb. 3g (1% DV), Fiber 1g (4% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 1g, Vit. D (0% DV), Calcium 16mg (2% DV), Iron (0% DV), Potas. 165mg (4% DV).
Cereal Mix
Ingredients
- 2 cups low-fat and low sugar whole grain cereal
- 1/2 cup dried fruit - raisins, cranberries, cherries, apricots, etc.
- 1/2 cup unsalted nuts or seeds - pecans, walnuts, almonds, peanuts, pumpkin seeds, sunflower kernels, etc.
Directions
- Wash your hands and clean your preparation area.
- Place ingredients into large bowl or large zipper-sealed storage bag.
- Stir with spoon to combine ingredients in the bowl or shake bag to combine ingredients.
- Divide into 6 individual storage bags.
Nutrition Facts
Serv. size: 1/2 cup (32g), Amount per serving: Calories 140, Total Fat 7g (9% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 50g (2% DV), Total Carb. 18g (7% DV), Fiber 1g (4% DV), Total Sugars 10g (Incl. 0g Added Sugars, 0% DV), Protein 2g, D (0% DV), Calcium 50mg (4% DV), Iron 4mg (20% DV), Potas. 200mg (4% DV).
Cucumber Salsa
Ingredients
- 1 cucumber - peeled and chopped
- 1 small avocado - peeled and chopped
- 1/4 cup red onion - finely diced
- 2 tbsp cilantro - chopped
- 1 Serrano pepper - seeded and finely diced
- 1 clove garlic - minced
- 2 tbsp fresh lime juice
- 2 tbsp water - (optional)
Directions
- Wash your hands and clean your preparation area.
- Cut all vegetables as requested in the ingredients list.
- In a large bowl, combine all the ingredients. Add salt to taste.
- Refrigerate before serving.
Nutrition Facts
Serv. size: 1/4 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 1g (Incl. 0g Added Sugars, 0% DV), Protein 1g, D (0% DV), Calcium 12mg (0% DV), Iron (0% DV), Potas. 231mg (4% DV).
Spinach Squares
Ingredients
- 2 cups cooked brown rice
- 1½ cups thawed, chopped spinach
- 1½ cups grated part-skim mozzarella cheese
- salt, pepper and garlic to taste
Directions
- Wash your hands and clean your cooking area.
- Preheat oven to 400°F.
- Drain thawed spinach to remove excess liquid.
- Mix all ingredients well.
- Pour into a 13 X 9 inch baking dish.
- Bake for 20-25 minutes.
- Cut into 3×3 squares and serve warm.
Nutrition Facts
Serv. size: 2 squares (146g), 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 274mg (20% DV), Iron 1mg (6% DV), Potas. 84mg (2% DV).
Energy Nuggets
Ingredients
- 1/3 cup peanut butter
- 1/2 cup nonfat dry milk
- 1/4 cup honey
- 4 graham cracker squares - finely crushed
- 1/2 cup quick-cooking oatmeal
Directions
- Wash your hands and clean your preparation 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 14 snack-sized balls . Store in an airtight container in the refrigerator.
- Allow to cool for 5 minutes before serving.
Nutrition Facts
Serv. size: 1 Energy Nugget (21g), Amount per serving: Calories 90 (21g), Total Fat 3.5g (4% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 60g (3% DV), Total Carb. 12g (4% DV), Fiber 1g (4% DV), Total Sugars 8g (Incl. 5g Added Sugars, 10% DV), Protein 3g, Vit. D (0% DV), Calcium 60mg (4% DV), Iron (0% DV), Potas. 128mg (2% DV).
Carrot Pineapple Bread
Ingredients
- 3/4 cup sugar
- 1/3 cup applesauce - unsweetened
- 3 eggs
- 1 cup carrot - grated
- 1 cup crushed pineapple - undrained
- 2 tsp vanilla
- 3 cups all-purpose flour
- 1 tsp baking soda
- 1½ tsp ground cinnamon
Directions
- Wash your hands, clean your cooking area, and tops of canned food items.
- Preheat oven to 350˚F.
- Grease 2 loaf pans or muffin cups or use paper liners in muffin cups.
- 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.
Nutrition Facts
Serv. size: 1 muffin or ½” slice (62g), Amount per serving: Calories 120, Total Fat 1.5g (2% 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 11g (Incl. 8g Added Sugars, 16% DV), Protein 3g, Vit. D (0% DV), Calcium 10mg (0% DV), Iron 1mg (6% DV), Potas. 51mg (2% DV).
Potato Salad With Yogurt Dressing
Ingredients
- 4 cups cooked, chopped potatoes
- 1 cup celery - chopped
- 3/4 cup low-fat plain yogurt
- 1/4 cup onion - diced
- 1 tbsp olive oil
- 2 tbsp vinegar
- salt and pepper to taste - optional
Directions
- 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.
Nutrition Facts
Serv. size: 1/2 cup (83g), Amount per serving: Calories 70, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 20g (1% 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 37mg (2% DV), Iron (0% DV), Potas. 261mg (6% DV).
Apple Bread
Ingredients
- 2 eggs
- 2/3 cup sugar
- 1/4 cup applesauce - unsweetened
- 1/4 cup vegetable oil
- 1 tsp vanilla
- 1 cup whole wheat flour
- 1 cup all-purpose flour
- 1/2 tsp baking soda
- 1 tsp baking powder
- 1/2 tsp salt
- 2 tsp ground cinnamon
- 2 cups apples - chopped or grated
Directions
- Wash your hands and clean your cooking area.
- Preheat oven to 350°F. In the first bowl, beat the eggs.
- Add sugar, applesauce, oil and vanilla to eggs. Beat until smooth.
- In the second bowl, stir flour with baking soda, baking powder, salt and cinnamon together.
- Add dry ingredients and apples to the first mixture.
- Mix all ingredients until blended.
- Pour batter into a greased loaf pan.
- Bake for 1 hour.
Nutrition Facts
Serv. size: 1 ½ inch slice (53g), Amount per serving: Calories 140, Total Fat 4.5g (6% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 20mg (7% DV), Sodium 150g (7% DV), Total Carb. 23g (8% DV), Fiber 2g (7% DV), Total Sugars 10g (Incl. 8g Added Sugars, 16% DV), Protein 3g, Vit. D (0% DV), Calcium 17mg (2% DV), Iron 1mg (6% DV), Potas. 64mg (2% DV).
Sweet Potato Mini Muffins
Ingredients
- 4 tbsp margarine
- 1/2 cup sugar
- 2/3 cup cooked mashed sweet potatoes
- 1 egg
- 3/4 cup flour
- 2 tsp baking powder
- 1/2 tsp salt
- 1/4 tsp cinnamon
- 1/4 tsp nutmeg
- 1/2 cup skim milk
- 1/4 cup chopped pecans
- 1/4 cup chopped raisins
Directions
- Wash your hands and clean your cooking area.
- Pre-heat your oven to 400°F.
- In medium mixing bowl, cream margarine and sugar.
- Add sweet potatoes and egg; mix well.
- In the large bowl, stir flour with baking powder, salt, and spices.
- Add milk and the potato mixture to the large bowl with the dry ingredients; mix well.
- Fold in nuts and raisins.
- Spoon into greased 1 ½ inch mini muffin tins, filling each 2/3 full.
- Bake at 400°F for 10 minutes or until golden brown.
- Let cool for about 5 minutes before serving.
Nutrition Facts
Serv. size: 3 mini muffins (60g), Amount per serving: Calories 150, Total Fat 6g (8% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 15mg (5% DV), Sodium 210g (9% DV), Total Carb. 22g (8% DV), Fiber 1g (4% DV), Total Sugars 12g (Incl. 8g Added Sugars, 16% DV), Protein 2g, Vit. D (0% DV), Calcium 41mg (4% DV), Iron 1mg (6% DV), Potas. 108mg (2% DV)
Minestrone Pasta
Ingredients
- 8 oz uncooked medium pasta shells
- 2 medium carrots - sliced
- 1 medium green bell pepper - chopped
- 1 can (15-oz) kidney beans - drained and rinsed
- 1 can (15-oz) garbanzo beans - drained and rinsed
- 1 can (14.5-oz) diced, unsalted tomatoes
- 2/3 cup Italian dressing
- 1/2 cup parmesan cheese, grated
Directions
- Wash your hands, clean your cooking area and tops of canned food items.
- Wash fresh vegetables and prepare as per ingredients.
- Cook pasta by package directions.
- Drain and rinse pasta, set aside to cool.
- In a large bowl, mix carrots, bell pepper, kidney and garbanzo beans, and tomatoes.
- Add cooked pasta to vegetable mixture.
- Mix ingredients with Italian dressing and parmesan cheese.
- Serve immediately for a warm pasta dish or refrigerate for a cold pasta salad.
Nutrition Facts
Serv. size: 1 cup (193g), Amount per serving: Calories 220, Total Fat 4.5g (6% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 260g (11% DV), Total Carb. 35g (13% DV), Fiber 7g (25% DV), Total Sugars 4g (Incl. 0g Added Sugars, 0% DV), Protein 9g, Vit. D (0% DV), Calcium 98mg (8% DV), Iron 3mg (15% DV), Potas. 429mg (10% DV)
Marinated Three Bean Salad
Ingredients
- 15 oz canned lima beans
- 15 oz canned cut green beans
- 15 oz canned red kidney beans
- 1 medium onion - thinly sliced and separated into rings
- 1 sweet green bell pepper - chopped
- 2 cups fat free Italian salad dressing
Directions
- Wash your hands and clean the preparation area.
- Clean the tops of canned food items before opening them.
- Drain canned beans.
- Chop the bell pepper, peel and slice the onion and separate into rings.
- In a large bowl, combine the lima beans, green beans, kidney beans, onion rings, and bell pepper.
- Pour the Italian dressing over the mixture and toss lightly.
- Cover the bowl and marinate in the refrigerator for at least one hour. The salad can be left in the refrigerator overnight.
- Drain before serving.
Nutrition Facts
Serv. size: 1 cup (168g), Amount per serving: Calories 100, Total Fat 0g (0% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 460g (20% DV), Total Carb. 19g (7% DV), Fiber 2g (7% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 26mg (4% DV), Iron 1mg (6% DV), Potas. 166mg (4% DV)
Garbanzo Crunchies
Ingredients
- 1 can (15-oz) garbanzo beans - drained
- 1 tbsp olive oil
- Paprika or chili powder to taste
Directions
- Wash your hands, clean your cooking area and tops of canned food items.
- Preheat oven to 350°F.
- Toss garbanzo beans with olive oil.
- Spread on a baking sheet.
- Sprinkle paprika or chili powder over beans.
- Bake 30 minutes or until golden.
- Stir half way through.
- Eat warm or at room temperature.
Nutrition Facts
Serv. size: ¼ cup (55g), Amount per serving: Calories 100, Total Fat 3g (4% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 0g (0% DV), Total Carb. 15g (5% DV), Fiber 4g (14% DV), Total Sugars 3g (Incl. 0g Added Sugars, 0% DV), Protein 5g, Vit. D (0% DV), Calcium 27mg (2% DV), Iron 2mg (10% DV), Potas. 155mg (4% DV)
Elbow Pasta Salad
Ingredients
- 1 16 oz packaged elbow macaroni pasta - whole wheat optional
- 3 tbsp oil - canola, olive, or vegetable
- 3 tbsp lime juice
- 1/2 cup fat free or light mayonnaise
- 1 cup celery - chopped
- 1 cup bell pepper - chopped
- 1/2 cup green onions - sliced
- 1 4 oz jar diced pimentos
- 1 cup sliced black olives
- 1 box or package (12 ounce) frozen peas - thawed
Directions
- Wash your hands and clean your cooking area.
- Boil elbow pasta according to package directions. Drain.
- Mix elbow pasta, oil, and lime juice in a bowl.
- Cover bowl with lid, plastic wrap, or aluminum foil. Refrigerate overnight.
- The next day, wash and prepare vegetables. Add mayonnaise, celery, bell pepper, onions, pimientos, olives, and peas to the elbow pasta mixture. Mix well.
- If desired, season with onion powder, garlic powder, salt and pepper.
- Serve cold and keep refrigerated.
Nutrition Facts
Serv. size: 1 cup, Amount per serving: Calories 240, Total Fat 9g (12% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 5mg (2% DV), Sodium 180g (8% DV), Total Carb. 36g (13% DV), Fiber 2g (7% DV), Total Sugars 2g (Incl. 0g Added Sugars, 0% DV), Protein 8g, Vit. D (0% DV), Calcium 41mg (4% DV), Iron 2mg (10% DV), Potas. 193mg (4% DV)
Black Bean And Corn Salsa
Ingredients
- 1 can (15-oz) black beans (or other beans) - no salt added, rinsed and drained
- 1 can (15-oz) whole kernel corn - no salt added, drained
- 1 fresh jalapeño pepper - finely diced
- 2 medium tomatoes - diced
- 1 bell pepper - chopped
- 1/3 cup fresh 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 avocado - chopped
Directions
- Wash your hands, clean your cooking area, and wash tops of canned food items and produce prior to preparation.
- Combine all ingredients in a large mixing bowl and serve.
Nutrition Facts
Serv. size: 1/2 cup (77g), Amount per serving: Calories 50, Total Fat 2g (3% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 125g (5% DV), Total Carb. 8g (3% DV), Fiber 2g (7% DV), Total Sugars 2g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium 15mg (2% DV), Iron (0% DV), Potas. 175mg (4% DV)
