CITRUS CHICKEN STIR FRY...Sauté ground pork in a large stock pot over medium heat for 2-3 minutes,...

2020 FOOD AND NUTRITION CALENDAR

RECIPE

USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program — SNAP.

• 2 tablespoons olive oil• 1 pound boneless, skinless chicken thighs• 2 teaspoons garlic powder• 2 tablespoons low-sodium soy sauce• ¼ cup orange juice• 1 teaspoon honey• ½ teaspoon black pepper• 8 ounces sugar snap peas,

wash and string, if needed• 1 red or orange bell pepper, sliced

1. Heat oil in a large skillet over medium-highheat.

2. Add chicken and sprinkle garlic powder overthe pieces. Brown each side for about2 minutes, flipping chicken occasionally.

3. In a small bowl, stir together soy sauce,orange juice, honey and black pepper.Pour over chicken. Add sugar snap peasand bell pepper slices to the pan.Stir to combine.

4. Cook for an additional 3-4 minutes, untilpeas and bell pepper slices soften andchicken has reached 165 degrees F.Serve over rice.

Makes 4 servingsServing size: 1 cupCost per recipe: $6.42Cost per serving: $1.61

Nutrition facts per serving: 320 calories; 16g total fat; 3.5g saturated fat; 0g trans fat; 150mg cholesterol; 410mg sodium; 12g carbohydrate; 2g fiber; 5g sugar; 1g added sugar; 31g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 15% Daily Value of iron; 10% Daily Value of potassium.

Source: Adapted from USDA What’s Cooking?

CITRUS CHICKEN STIR FRY


RECIPE


• 1 pound ground pork• 1 ½ tablespoons garlic powder• 1 small onion, chopped• 4 cups vegetable stock or broth• 1 (15 ounce) can crushed tomatoes• 2 tablespoons Italian seasoning• 2 (15 ounce) cans cannellini beans, drained• 1 (15 ounce) can carrots, drained• 3 large handfuls kale, chopped• ¼ teaspoon salt• ¼ teaspoon black pepper

1. Sauté ground pork in a large stock pot overmedium heat for 2-3 minutes, breaking pork

into small crumbles. Add garlic powder and onions. Sauté for another 2-3 minutes, until pork has browned, stirring often.

2. Add vegetable stock, crushed tomatoesand Italian seasoning. Cover and let cookuntil boiling. Stir occasionally.

3. Add cannellini beans, carrots and kale.Cook just until kale has softened.

4. Season with salt and pepper.


Nutrition facts per serving: 160 calories; 3.5g total fat; 1g saturated fat; 0g trans fat; 35mg cholesterol; 500mg sodium; 16g carbohydrate; 4g fiber; 5g sugar; 0g added sugar; 18g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 10% Daily Value of iron; 10% Daily Value of potassium.

Source: Jean Najor, NEP Program Coordinator, University of Kentucky Cooperative Extension Service

HEARTY COMFORT SOUP


RECIPE


• 2 tablespoons olive oil• ½ pound breakfast sausage• 1 small onion, chopped• 1 bell pepper, chopped• 1 large sweet potato, chopped• ¼ teaspoon paprika• ¼ teaspoon black pepper• 6 eggs

1. Add a tablespoon of olive oil to one skilletand set aside.

2. In another skillet, add sausage and breakinto small pieces. Cook over medium heat.Once browned, add onion and bell pepper.Cook for another 2-3 minutes. Removeskillet from heat.

3. In the skillet with olive oil, add choppedsweet potato, paprika and black pepper.Cook and stir until the potatoes begin

to brown slightly. Cover and let potatoes continue to cook, stirring occasionally, for another 5 minutes.

4. Scrape potatoes to one side of skillet andadd half of the sausage mixture into thepotatoes. Do the samewith the potatoes and move halfof the potatoes to the sausage skillet.Mix each skillet until ingredientsare combined and then create3 spaces in each skillet for the eggs.

5. Crack eggs into spaces, cover the skilletsand cook over medium-low heat until eggsare cooked firm.


Nutrition facts per serving: 260 calories; 19g total fat; 5g saturated fat; 0g trans fat; 200mg cholesterol; 430mg sodium; 8g carbohydrate; 1g fiber; 3g sugar; 0g added sugar; 14g protein; 6% Daily Value of vitamin D; 4% Daily Value of calcium; 10% Daily Value of iron; 4% Daily Value of potassium.

Source: Katie Shoultz, Extension Specialist, University of Kentucky Cooperative Extension Service

BREAKFAST HASH


RECIPE


• Nonstick cooking spray• 4 medium bell peppers, halved,

cored and seeds removed• 2 teaspoons oil• 1 small onion, chopped• 1 pound ground turkey• 2 teaspoons garlic powder• 2 teaspoons cumin• 2 teaspoons chili powder• 1 cup black beans• 1 cup salsa• 1 cup brown rice, cooked• ½ cup shredded Mexican

blend or cheddar cheese

1. Preheat oven to 375 degrees F.2. Spray a 9x13 baking dish with nonstick

spray. Place peppers in dish.

3. Heat oil in a large skillet and cook onionsuntil translucent. Add turkey, garlic powder,cumin and chili powder. Let cook until turkeyhas browned.

4. Add black beans, salsa and rice to theskillet. Stir to combine.

5. Spoon mixture into each pepper half.Cover with foil and bake for 30 minutes.Uncover, sprinkle with cheese and bakefor another 4-5 minutes.

Makes 8 servingsServing size: 1 stuffed pepperCost per recipe: $10.23Cost per serving: $1.28



TURKEY STUFFED PEPPERS


RECIPE


• 1 pound ground beef• ¾ cup shredded carrots• 8 ounces fresh white mushrooms, chopped• 1 (8 ounce) can water chestnuts, chopped

and drained*• 3 green onions, chopped• 1 tablespoon garlic powder• ¼ cup low sodium soy sauce• ¼ teaspoon red pepper flakes• ¼ teaspoon ginger• 1 teaspoon honey• 12 lettuce leaves

1. Brown ground beef in a medium skillet overmedium heat. Drain off fat.

2. Add carrots, mushrooms, water chestnuts,

green onions and garlic powder. Cook for another 2-3 minutes until beef is cooked and vegetables are tender.

3. Add soy sauce, red pepper flakes, gingerand honey. Stir and continue to cookfor 2 minutes.

4. Spoon mixture on lettuce leaves to serve.

* Note: Three stalks of choppedcelery can be used insteadof water chestnuts, if desired.

Makes 6 servingsServing size: 2 wrapsCost per recipe: $9.62Cost per serving: $1.60



LETTUCE WRAPS


RECIPE


• 2 tablespoons butter• 3 eggs• ¾ cup milk (heat 20 seconds

in the microwave)• ¾ cup all-purpose flour• 1 teaspoon sugar• 2 teaspoons vanilla extract• ½ teaspoon salt• ½ teaspoon nutmeg

Optional: Top with fruit of your choice.

1. Preheat oven to 400 degrees F.2. Place butter in an ovenproof sauté pan or

cast iron skillet and place in oven to melt.

3. In a medium bowl, whisk together eggs andmilk for 1 minute, or until eggs are well-combined. Add flour, sugar, vanilla, salt andnutmeg to the bowl and whisk until mixtureis smooth (no lumps).

4. Remove pan from oven and swirl so thatmelted butter coats the pan. Pour batter intothe pan and return to the oven. Cook for 20minutes, or until the pancake has puffed inthe center and is golden along the edge.

Makes 4 servingsServing size: 1/4th of pancakeCost per recipe: $2.21Cost per serving: $0.55


Source: Adapted from Lodge Cast Iron, www.lodgemfg.com

PUFF PANCAKE


RECIPE


• 1 tablespoon butter• 1 (14.5 ounce) can yellow corn, drained

or 1 1/2 cups fresh corn kernels• ½ onion, diced• 2 medium zucchinis, ends removed

and thinly sliced• 8 ounces fresh mushrooms, sliced• 1 tablespoon dried basil or two tablespoons

fresh, chopped basil• 1 teaspoon dried oregano• ½ teaspoon salt• 6 ounces shredded mozzarella cheese• 4 eggs, beaten

1. Preheat oven to 375 degrees F.2. Melt butter in a large skillet over medium

heat. Add corn, onion, zucchini andmushrooms. Sauté until vegetables aretender, approximately 5 minutes, stirringoccasionally.

3. While vegetables are cooking,line an 11x7 baking dish with nonstick spray.

4. Remove vegetables from heat. Drainvegetables. Transfer vegetables to thebaking pan.

5. In a medium bowl, stir together the basil,oregano, salt, cheese and eggs. Pour eggmixture over the vegetables.

6. Cover with foil and bake for 20 minutes.Remove foil. Bake an additional 5 minutesto brown.

7. Let cool and then slice.

Makes 6 servingsServing size: 1/6th of pieCost per recipe: $5.85Cost per serving: $0.98


Source: Adapted from fruitsandveggies.org

SUMMER GARDEN PIE


RECIPE


• 1 pound mini shrimp, cooked and thawed• 1 teaspoon chili powder• 1 teaspoon garlic powder• ¼ teaspoon salt• 1 tablespoon olive oil• 1 (14.5 ounce) can yellow corn,

drained or 1 1/2 cup fresh corn kernels• 2 cups cooked brown rice• 1 avocado, chopped• ½ small red onion, diced• 1 (14.5 ounce) can low-sodium

black beans, drained• ½ cup Greek yogurt• ½ cup salsa

1. In a medium bowl, combine shrimp,chili powder, garlic powder and salt.

2. Heat olive oil in a medium sized skillet overmedium heat and add coated shrimp. Cookuntil warmed through and flesh is white,about 2-3 minutes. *If using fresh cornkernels, add with the shrimp to heat.

3. Using shrimp, corn, rice, avocado, onionand black beans, assemble each servingin a separate bowl.

4. In a small bowl, mix together Greek yogurtand salsa. A small amount of water can beadded for a thinner consistency. Pour overprepared bowls.



Source: Brooke Jenkins, Extension Specialist, University of Kentucky Cooperative Extension Service

SHRIMP BURRITO BOWL


RECIPE


• 3 cups baby spinach• ½ bag (8 ounces) coleslaw mix• 2 apples, chopped• 1/3 cup sunflower kernels• 1 cup pulled pork* or cooked,

shredded chicken

Apple Cider Dressing• 1/3 cup olive oil• 1/2 cup apple cider vinegar• 1 tablespoon honey• 1 teaspoon mustard

1. Whisk all dressing ingredients togetheruntil smooth or shake in a mason jar.

2. Toss the spinach and coleslaw mixwith the dressing.

3. Top salad with apples, sunflower kernels,and shredded pork or chicken.

* Note: For pulled pork, season a 3-4 poundboneless shoulder (pork butt) with 1 teaspoonsalt and pepper. Place in slow cooker. Cook onlow for 8-9 hours, until pork reaches internaltemperature of 145 degrees F. Let coolfor 10-15 minutes and then shred with a fork.

Makes 6 servingsServing size: 1 cup of saladCost per recipe: $6.03Cost per serving: $1.01



PULLED PORK AUTUMN SALAD


RECIPE


• 2 teaspoons butter• 4 slices whole wheat bread• 2 slices American or cheddar cheese• ½ cup spinach• 1 teaspoon honey• 1 apple, cored and thinly sliced

1. Place a medium skillet over medium heat.Butter one side of each slice of bread.

2. Place one slice of bread in skillet, butter sidedown. Top with two slices of cheese and 3-4pieces of spinach. Drizzle with honey. Place2-3 apple slices on sandwich.

3. Top sandwich with other slice of bread,butter side up. Cook for 2-3 minutes,or until golden brown and flip.

4. Repeat for next sandwich or if your skilletis large enough, you can do two at a time.

Makes 2 servingsServing size: 1 sandwichCost per recipe: $2.20Cost per serving: $1.10



APPLE GRILLED CHEESE


RECIPE


• Nonstick spray• 1 (12 ounce) box whole-grain bowtie

or penne pasta• 2 tablespoons olive oil• 1 medium eggplant, cut into small cubes• ¼ teaspoon salt• ¼ teaspoon pepper• 1 tablespoon garlic powder• 2 (14.5 ounce) cans diced petite tomatoes• 2 tablespoons Italian seasoning• 1 (16 ounce) container low-fat cottage cheese• 1 cup mozzarella cheese

1. Preheat oven to 425 degrees F. Spraya 9x13 baking dish with nonstick sprayand set aside.

2. Cook pasta according to packageinstructions in large stock pot.Drain and return pasta to pot.

3. Heat olive oil in large skillet over medium-high heat. Stir in eggplant, salt, pepperand garlic powder. Cook until tender,about 5-7 minutes.

4. Add tomatoes and Italian seasoning.Cook another 2 minutes. Remove from heat.

5. Add vegetable mixture, cottage cheeseand mozzarella cheese to pasta pot.Stir to combine.

6. Pour into baking dish and bakefor 15-20 minutes.

Makes 8 servingsServing size: ¾ cupCost per recipe: $11.15Cost per serving: $1.39


Source: Brooke Jenkins, Extension Specialist, University of Kentucky Cooperative Extension Service

EGGPLANT PASTA BAKE


RECIPE


• 1 cup broccoli florets, chopped• 1 carrot, grated• 2 cups all-purpose flour, divided• 2 teaspoons baking powder• 1 teaspoon salt• 1 cup buttermilk• ½ cup vegetable oil• 2/3 cup shredded cheddar cheese

1. Preheat oven to 400 degrees F.2. Place chopped broccoli and grated carrot

in a medium bowl. Toss with ¼ cupof flour and set aside.

3. In a large bowl, stir together remaining(1 ¾ cups) flour, baking powder and salt.

4. Add buttermilk and vegetable oil into flourmixture and stir until just combined, beingcareful not to overmix.

5. Fold in vegetable mixture and cheese intoflour mixture. In the bowl, knead two orthree times until a dough ball is formed.

6. Transfer dough to a lightly floured surface.Pat the dough into an inch thickness.Using a cookie cutter or glass(2 inches in diameter), cut doughinto rounds.

7. Arrange biscuits on a baking sheet.Bake 12 minutes or until golden.

Makes 20 servingsServing size: 1 biscuitCost per recipe: $5.43Cost per serving: $0.27



BROCCOLI CHEDDAR BISCUITS

CITRUS CHICKEN STIR FRY...Sauté ground pork in a large stock pot over medium heat for 2-3 minutes,...

Documents

Transcript of CITRUS CHICKEN STIR FRY...Sauté ground pork in a large stock pot over medium heat for 2-3 minutes,...