let’s CooK! - NPHIC...Fat 3 g Fiber 1 g Sodium 111 mg Cholesterol 23 mg Number of servings: 16...

HealtHy Meals for tHe WHole faMily

let’s CooK!

Conversions1 tablespoon = 3 teaspoons

1 cup = 16 tablespoons

1 cup = 8 fluid ounces (fl oz)

1 pint (pt) = 2 cups

1 quart (qt) = 2 pints

4 cups = 1 quart

1 gallon (gal) = 4 quarts

16 ounces (oz) = 1 pound (lb)

Cooking Abbreviationst or tsp = teaspoon

T or tbsp = tablespoon

C = cup

oz = ounce

lb = pound

pt = pint

qt = quart

gal = gallon

fl = fluid

min = minute

° F = degrees Fahrenheit

(Number of servings is listed with each recipe. Nutrition Facts are provided per 1 (one) serving of recipe.)

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STContents

Banana Strawberry Smoothie 1

Yogurt Parfaits 2

French Toast 3

Oatmeal Swirlers 4

Breakfast Burritos 5

Apple Cinnamon Oatmeal 6

Cheese Omelet 7

Pancakes 8

1

Number of servings: 2

Ingredients:• 1 cup low-fat milk• 1 cup fresh or frozen

strawberries, mashed• 1 ripe banana, mashed

Instructions:1. Mix all ingredients together

in a blender or mix with a wire whisk.

2. Pour into glasses to serve.

Nutrition Facts:Calories 144Carbohydrate 28 g Protein 5 gFat 2 gFiber 4 gSodium 55 mgCholesterol 6 mg

Banana Strawberry Smoothie

2

Number of servings: 4Serving size: 1 cup

Ingredients:• 2 cups cut-up fresh fruit or

unsweetened frozen fruit, thawed and drained

• 2 cups low-fat vanilla yogurt• 4 tablespoons crunchy cereal

Instructions:1. Put ¼ cup fruit into four glasses.

Top with ¼ cup vanilla yogurt. Add another ¼ cup fruit and top with ¼ cup yogurt.

2. Top each parfait with cereal.3. Chill until ready to serve.

Nutrition Facts:Calories 89 Carbohydrate 16 g Protein 5 gFat 1 gFiber 1 gSodium 66 mgCholesterol 4 mg

Recipe/tips provided by Iowa State University Extension and Outreach’s SpendSmart.EatSmart web page

Yogurt Parfaits

3

Nutrition Facts:Calories 210 Carbohydrate 33 g Protein 8 gFat 6 gFiber 4 gSodium 204 mgCholesterol 94 mg

Number of servings: 6Serving size: 1 slice

Ingredients:• 3 eggs, beaten• ½ cup low-fat milk• Vegetable oil• 6 slices bread• Cinnamon• 2 bananas, sliced

Optional: Top with blueberries or sliced strawberries.

Instructions:1. Mix eggs and milk together in a

small bowl.2. Lightly coat a skillet with vegetable

oil and place over medium heat.3. Dip bread slices into egg mixture so

that bread is covered on each side.4. Place one slice of bread in heated

skillet. Brown one side of bread. Sprinkle top with cinnamon.

5. Turn bread over and brown the other side. Place bread on a plate and top with sliced banana.

6. Repeat with remaining slices of bread.

French Toast

4


Ingredients:• 1½ cups quick-cooking

oats• 1/3 cup peanut butter• 1/3 cup fruit jelly or jam

Instructions:1. Follow the package directions to

cook oats.2. Spoon oatmeal into bowls. Spoon

peanut butter and jelly on top of cooked oatmeal. Stir to combine.

3. Serve warm.


Oatmeal Swirlers

5

Number of servings: 2Serving size: 1 burrito

Ingredients:• 2 eggs• 2 tablespoons nonfat or

low-fat milk• 2 tortillas (6"), warmed• 2 tablespoons cheddar cheese,

shredded• ¼ cup salsa

Instructions:1. Place each tortilla on a plate.2. Beat together the eggs and milk

in a small bowl.3. Lightly coat a skillet with non-

stick cooking spray. Pour egg mixture into the skillet and cook, stirring constantly, over medium to low heat until eggs become firm. Remove skillet from heat (eggs will continue to cook).

4. Spoon half of egg mixture along the center of each tortilla. Top each with half of the cheese.

5. Fold or roll tortilla and serve with salsa.


Nutrition Facts:Calories 210Carbohydrate 20 g Protein 12 gFat 9 gFiber 2 gSodium 520 mg Cholesterol 215 mg

Breakfast Burritos

6


Number of servings: 4Serving size: ½ cup

Ingredients:• 1½ cups water• 2/3 cup old-fashioned oats• ½ cup skim milk• 1 apple, diced• ¼ teaspoon cinnamon

Instructions:1. Bring water to boil in a medium-

sized pan. Add oats, reduce heat to low.

2. Cook oats for five minutes, stirring occasionally.

3. Remove pan from heat.4. Stir milk, apple, and cinnamon into

oatmeal. Cover pan until ready to eat. Serve hot.

Tip: Old-fashioned oats and quick-cooking oats can usually be interchanged in recipes.

Apple Cinnamon Oatmeal


Ingredients:• 3 eggs• 1 tablespoon low-fat milk• Vegetable oil• 3 tablespoons cheese

Instructions:1. Mix eggs and milk in a bowl. 2. Lightly coat a skillet with vegetable

oil and place over medium heat. 3. Add egg mixture to heated skillet

and cook over medium heat. When the edges begin to set, flip the omelet over and continue to cook.

4. When the omelet is cooked on the bottom, add cheese to top of omelet and fold one half of omelet over the other.

5. Place omelet on a plate and cut in half to serve.

Cheese Omelet


7

8

Number of servings: 8 Serving size: 1 (4") pancake

Ingredients:• 1¼ cup sifted

all-purpose flour• 1 tablespoon sugar• 3 teaspoons

baking powder• ½ teaspoon salt (optional)• 1 cup milk• 2 tablespoons water• 1 tablespoon melted

butter

Instructions:1. Sift flour, sugar, baking powder,

and salt together in a large bowl.2. In a separate small bowl, combine

milk, water, and butter. Add to the flour mixture and stir just until moist. (Tip: Over-stirring will make tough pancakes)

3. Grease a skillet and place over medium heat.

4. Pour large spoonfuls of batter onto heated skillet. Pancakes are ready to turn when you see bubbles all over and a few have burst. When edges appear dry, flip quickly. (Tip: Turn pancakes only once for fluffy pancakes.)

Pancakes


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Contents

Blueberry Muffins 9

Cornbread 10

Sweet Carrot Bread 11

Orange Muffins 12

Baking Powder Biscuits 13

Peanut Butter Banana Bread 14

9

Blueberry Muffins

Number of servings: 12Serving size: 1 muffin

Ingredients:• ½ cup vegetable oil• 1 cup sugar• 2 eggs• ½ cup low-fat milk• 1 teaspoon vanilla• 2 cups all-purpose flour• 2 teaspoons baking powder• ½ teaspoon salt• 2 cups blueberries (fresh or

frozen)

Instructions:1. Preheat oven to 375 degrees.

Grease muffin pans.2. In a large mixing bowl, stir

together the oil and sugar until creamy. Add eggs, milk, and vanilla. Mix until blended.

3. In a medium mixing bowl, stir together flour, baking powder, and salt.

4. Add the flour mixture to the oil and sugar mixture in the large bowl. Stir together.

5. Stir the blueberries into the batter.6. Fill each muffin cup 2/3 full with

batter. Bake for 25-30 minutes.


10

Nutrition Facts:Calories 140Carbohydrate 20 gProtein 3 gFat 5 gFiber 1 gSodium 140 mgCholesterol 20 mg

Number of servings: 12 Serving size: 2" square

Ingredients:• 1 cup cornmeal• 1 cup all-purpose flour• 2 tablespoons sugar• 1 tablespoon baking

powder• 1 egg• ¼ cup vegetable oil• 1 cup skim milk

Instructions:1. Heat oven to 425 degrees. Grease a

9" square pan.2. Measure cornmeal, flour, sugar, and

baking powder into a large mixing bowl. Stir to combine ingredients.

3. Crack egg into a small bowl and beat with a fork to combine white and yolk.

4. Add egg, oil, and milk to flour mixture. Mix until well blended.

5. Pour batter into prepared pan. Bake 20-25 minutes, until firm to touch or wooden pick inserted in the center comes out clean.

For Cornbread Muffins: Pour batter into prepared muffin cups. Bake 20 minutes at 400 degrees.For Corny Cornbread: Add 1 cup corn (fresh or frozen) with the milk.For Cheesy Cornbread: Add ½ cup shredded cheddar cheese with the milk.

Cornbread

11


Ingredients:• 4 cups carrots, peeled

and sliced • 2 cups baking mix

(biscuit or pancake)• 2/3 cup brown sugar• 1 medium or large egg• 1 cup nonfat milk• 1 teaspoon cinnamon

Instructions:1. Preheat oven to 350 degrees.2. Cook carrot slices in small

saucepan with ½ cup water, covered, until very soft. Drain water. Mash carrots well with a fork.

3. Mix carrots and remaining ingredients together in a large bowl.

4. Pour batter into an oiled, floured 9 x 5" loaf pan and bake for 50 minutes or until a knife or toothpick inserted into the center of the bread comes out clean.

Variation: For muffins, spoon batter into oiled muffin tins (or use paper muffin liners). Fill about 2/3 full and bake for 18-20 minutes.


Sweet Carrot Bread

12



Ingredients:• 12/3 cup flour• ¼ cup sugar• 1 tablespoon

baking powder• 1 cup any bran cereal,

slightly crushed• 2 eggs, beaten• ¾ cup orange juice• 2 tablespoons

vegetable oil

Instructions:1. Mix flour, sugar, baking powder,

and cereal in a bowl. 2. Add eggs, orange juice, and

vegetable oil to the flour mixture. Mix just enough to moisten all ingredients.

3. Fill greased muffin pans 2/3 full with batter.

4. Bake at 425 degrees for 12-14 minutes or until lightly browned.

Orange Muffins

13

Number of servings: 3-4

Ingredients:• 2 cups flour• 1 tablespoon baking powder• 1 teaspoon salt• 4 ounces (or ½ cup) butter, cold,

cut into small cubes• 2/3 cup milk


Sift flour, baking powder, and salt together in a large bowl. Add the butter and work into the flour quickly with your hands to form a coarse mealy texture.

2. Stir in just enough milk to bring all the ingredients together in a shaggy mass. You may have to add more or less milk than called for.

3. Remove the dough to a floured work surface and knead briefly just to smooth out the dough. Do not over-knead or your biscuits will end up tough.

4. Roll out to a thickness of about ¾". Cut into rounds with a floured glass or biscuit cutter. Place the rounds on an ungreased baking sheet and brush with milk or melted butter.

5. Place in the oven and bake until browned on top, about 12-15 minutes. Serve immediately.

Recipe obtained from http://www.whats4eats.com, “Whats 4 Eats” website maintained by Brad Harvey

Baking Powder Biscuits


For Cheesy Biscuits: stir ½ cup shredded cheddar cheese into the flour-butter mixture.

Note: As with all quickbreads, it helps to have all the ingredients well-chilled. Also, do not handle the dough any more than necessary. Overworking the dough will make the biscuits tough.

14

Number of servings: 12-14Serving size: 1 slice

Ingredients:• Non-stick cooking spray• 2½ cups flour • 1 cup sugar• 3½ teaspoons baking

powder• 1 cup ripe bananas,

mashed • ¾ cup peanut butter• ¾ cup milk• ¼ cup vegetable oil• 1 egg, slightly beaten

Instructions:1. Heat oven to 350 degrees.2. Lightly grease a 9 x 5" loaf pan with

a little oil or non-stick cooking spray or line the pan with wax paper.

3. Stir together flour, sugar, and baking powder in a large bowl.

4. Add bananas, peanut butter, milk, oil, and egg to flour mixture. Mix just until blended (do not over-mix).

5. Pour batter into greased loaf pan. Bake for 1 hour or until toothpick inserted in center comes out clean. Cover top loosely with aluminum foil after 45 minutes in the oven to prevent over-browning.

5. After removing from the oven, allow to cool 10 minutes in pan.

6. Remove bread from pan to cool completely on a cooling rack.

Peanut Butter Banana Bread


Contents

Marinated Three-Bean Salad 15

Zucchini Tomato Bake 16

Waldorf Summer Salad 16

Glazed Carrots 17

Crunchy Cabbage Salad 18

Spicy Pepper Cups 19

Crunchy Carrot Salad 20

Baked Beans 21

Oven-Fried Okra 22

Roasted Sweet Potatoes

and Onions 23

Sweet Potato Oven Fries 24

Macaroni and Cheese 25

Broccoli Salad 26

Sweet Potato Salad 26

Fruit Salad Medley 27

Summer Vegetable

Pasta Salad 28

Corn Salad 28 SID

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15


Number of servings: 4Serving size: 11/3 cups

Ingredients:• 1 can (8.5 ounces)

lima beans• 1 can (8.5 ounces)

cut green beans• 1 can (8 ounces)

red kidney beans• 1 medium onion,

thinly sliced • ½ cup chopped sweet

green bell pepper• 1 cup fat-free Italian

salad dressing

Instructions:1. Drain the canned beans. 2. In a large bowl, combine lima

beans, green beans, kidney beans, onion, and bell pepper.

3. Pour dressing over the vegetables and toss lightly.

4. Cover the bowl and allow to marinate in the refrigerator for at least one hour. The salad can be left in the refrigerator overnight.

5. Drain before serving.

Marinated Three-Bean Salad

16

Nutrition Facts: Calories 25, Carbohydrate 4 g, Protein 1 g, Fat 1 g, Fiber 1 g, Sodium 120 mg, Cholesterol 0 mg


Zucchini Tomato Bake

Waldorf Summer Salad


Number of servings: 10Serving size: 2/3 cup

Number of servings: 4Serving size: ¾ cup

Ingredients:• 2 pounds zucchini (about

4 cups, sliced)• 3 tablespoons chopped

onion• 1 teaspoon vegetable oil• 2 cups canned tomatoes

with juice or 2 cups fresh sliced tomatoes

• ½ teaspoon salt• ¼ teaspoon pepper• ¼ cup grated cheese

Ingredients:• 1 medium apple, diced• 1 banana, sliced• ¼ cup raisins• ¼ cup fruit juice (any kind)• 1 cup miniature

marshmallows

Instructions:1. Wash zucchini and cut into

¼" slices.2. In a large frying pan, cook onion in

oil on medium heat until tender.3. Add zucchini to onions and cook

for 5 minutes.4. Add tomato, salt, and pepper.

Cook for 5 more minutes.5. Put mixture into an 8" x 8"

square baking dish and sprinkle with cheese.

6. Bake at 375 degrees for 20 minutes.

Instructions:1. Place apple, banana, and raisins in a

bowl. Pour juice over and stir to coat.2. Stir in marshmallows and, if

desired, chopped nuts. Serve.

Optional: ¼ cup coarsely chopped walnuts or pecans

Note: Experiment with flavor combinations, such as pears, peaches, kiwi, pineapple, and other dried fruits.

17


Ingredients:• 1½ pounds carrots• 2 tablespoons margarine• 1 cup water• Dash of salt• ¼ teaspoon pepper• 2 teaspoons sugar

Instructions:1. Peel carrots. Cut in half

lengthwise, then cut into 1" pieces.

2. Melt margarine in a heavy saucepan on low heat. Add carrots and stir to coat with the margarine.

3. Add water, salt, and pepper to the carrots. Cover and simmer for about 15 minutes or until tender.

4. Drain water from the carrots. 5. Add sugar to the carrots in

the pan.6. Cover and shake pan back and

forth on burner for about 1 minute.

7. Cook for 1 more minute or until carrots are glazed, but not brown.


Glazed Carrots

18

Nutrition Facts: Calories 68Carbohydrate 9 gProtein 1 gFat 4 gFiber 2 gSodium 173 mgCholesterol 4 mg


Ingredients:• 1 bag (16 ounces)

shredded cabbage or broccoli coleslaw

• 2 cups chopped mixed vegetables and/or fruits, such as peppers, onion, celery, carrots, frozen peas, pineapple, or mandarin oranges

• ½ cup light or low-calorie ranch dressing

Instructions:1. The cabbage package should

indicate that the cabbage has been washed. If it does not, wash it by putting it in a colander, rinsing it with water and letting it drain.

2. Add other vegetables and/or fruits to the cabbage.

3. Stir in the dressing.4. Cover and refrigerate until ready

to serve.


Crunchy Cabbage Salad

19

Spicy Pepper Cups

Ingredients:• 2 medium green, red,

or yellow bell peppers, halved, seeded, and white membranes removed

• ¼ cup minced onion • ½ clove garlic, minced• 1 tablespoon vegetable oil• 1½ cups cooked brown

rice (prepare rice according to package instructions)

• 1 can (10 ounces) tomatoes with chilies

• 4 ounces canned whole-kernel corn, drained

• ¼ cup cheddar cheese, shredded

• Non-stick cooking spray

Instructions:1. Place pepper halves in boiling water

for 2-3 minutes. Drain and set aside.2. Cook onion and garlic in oil in a

large skillet on medium heat for 3 minutes. Add rice, tomatoes with chilies, and corn to onion mixture. Mix well.

3. Spoon mixture into pepper halves. Place pepper halves on a baking sheet coated with cooking spray.

4. Bake at 350 degrees for 10 minutes. Sprinkle pepper halves with cheese. Bake for 5-10 minutes or until cheese melts.



20


Ingredients:• 1 pound raw carrots,

peeled and shredded• ½ cup raisins• 1 carton (8 ounces) low-

fat vanilla or lemon yogurt

Instructions:1. Combine all ingredients in a large

mixing bowl. Cover with plastic wrap and store in refrigerator until ready to serve. Toss before serving.


Crunchy Carrot Salad

21

Number of servings: 4Serving size: About ¾ cup

Ingredients:• 3 cups canned plain

beans• ¼ cup catsup• 2 tablespoons brown

sugar

Instructions:1. Combine beans, catsup, and

brown sugar in a small 1-quart casserole dish. Stir until combined.

2. Cover and bake at 350 degrees until bubbly.


Baked Beans

22


Ingredients:• Non-stick cooking spray• 1½ pounds fresh okra• Buttermilk for soaking• 1¼ cup cornmeal


Lightly coat a baking sheet with cooking spray.

2. Wash okra and drain. Cut off tip and stem ends of okra and cut into ½" slices. Soak in buttermilk, then dredge in cornmeal.

3. Spread okra in a single layer on pan. 4. Bake at 450 degrees for 30-40

minutes or until okra is crisp, stirring occasionally.

Oven-Fried Okra



23


Ingredients:• 2½ pounds sweet

potatoes (4-5 medium), washed and dried

• 2 medium red onions quartered

• 1-2 tablespoons vegetable oil

• Salt• Pepper

Instructions:1. Preheat oven to 400 degrees.2. Cut sweet potatoes into chunks,

about 2" x 2" pieces. 3. Place sweet potatoes and

onions in a baking dish. Rub with vegetable oil and season with salt and pepper.

4. Bake until sweet potatoes are tender.

Roasted Sweet Potatoes & Onions

24


Ingredients:• 4 medium

sweet potatoes• 1 tablespoon

vegetable oil

Instructions:1. Preheat oven to 450 degrees.2. Peel and cut sweet potatoes

French fry-style.3. Toss sweet potato slices with oil.4. Place sweet potatoes on a baking

sheet and bake for 20-30 minutes or until done. Stir occasionally.


Sweet Potato Oven Fries

25


Ingredients:• 2 cups uncooked elbow

macaroni• 2/3 cup milk• ½ cup (or more) grated cheese

Instructions:1. Cook elbow macaroni according

to package directions. Drain macaroni and return to pan.

2. Add milk to the macaroni and return pan to the stove. Heat on medium-low heat.

3. Once milk is hot, add cheese. Stir until cheese is melted, making sure not to burn the cheese. Add more cheese if desired.

4. Turn off heat and keep macaroni covered. Serve warm.


Macaroni and Cheese

26

Broccoli Salad

Sweet Potato Salad


Ingredients:• 1 bunch of broccoli, cut

into small pieces• 4 pieces of bacon,

cooked and crumbled• ¼ cup onion, chopped• ½ cup raisins• ½ cup low-fat mayonnaise

or plain yogurt• 2 tablespoons vinegar• 2 tablespoons sugar

Instructions:1. Make dressing by stirring together

mayonnaise, vinegar, and sugar. Set aside.

2. Combine broccoli, bacon, onion, and raisins.

3. Stir dressing into broccoli mixture.4. Refrigerate until ready to serve.


Number of servings: 4 Serving size: ½ cup

Ingredients:• 1 cup roasted, peeled

sweet potato cubes• ½ cup chopped celery• ½ cup peeled, chopped

cucumber• ¼ cup low-fat

mayonnaise• 1 teaspoon mustard

Instructions:1. Combine all ingredients in a bowl.

Chill until ready to serve.


27


Ingredients:• ½ cup orange juice• 1 cup seedless grapes• 1 orange, peeled and

sliced• 1 banana, peeled and

sliced• 1 peach or nectarine,

pitted and cubed

Instructions:1. Combine all fruit in a large bowl. 2. Pour juice over fruit. Cover and

refrigerate until cold.


Fruit Salad Medley

28

Summer Vegetable Pasta Salad

Corn Salad


Ingredients:• 3 cups dry whole

wheat pasta• 1 cup chopped broccoli• 1 cup peeled, diced

cucumber• 1 cup sliced summer

squash• ¾ cup Italian salad

dressing


Ingredients:• 2 cups fresh or frozen

whole kernel corn – cooked and drained

• ¾ cup chopped tomato• ½ cup chopped green or

red bell pepper• ½ chopped celery• ¼ cup chopped onion• ¼ cup fat-free

ranch dressing

Instructions:1. Cook pasta according to package

directions. Drain and rinse with cold water. Place in a large bowl.

2. Add remaining ingredients to pasta. Mix well and serve.


Instructions:1. Combine corn, tomato, bell pepper,

celery, and onion in a bowl. 2. Stir dressing into vegetables.3. Cover and refrigerate until ready

to serve.

Nutrition Facts:Calories 80Carbohydrate 19 g Protein 2 gFat 0.5 gFiber 2 gSodium 130 mg Cholesterol 0 mg

Contents

Veggie Quesadillas 29

Tostadas Delgadas 30

Meatloaf 31

Pizza Wraps 32

Chicken Pot Pie 33

Broccoli Rice Casserole 34

Sloppy Joes 35

Baked Chicken 36

Santa Fe Stuffed Potatoes 37

Rice and Bean Burritos 38

Taco Salad 39

Orange Pork Chops 39

Crunchy Chicken Salad 40

Stir-fry 41

Red Beans and Rice 42

Tuna Twists 43

Three-Can Chili 44

Cheeseburger Casserole 45

Tuna Casserole 46M

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29

Number of servings: 4Serving size: 1 quesadilla

Ingredients:• Non-stick cooking spray• 1 small zucchini, chopped• ½ broccoli head, chopped• 1 bell pepper, seeded and

chopped• 1 small onion, chopped• 1 carrot, shredded• 4 tortillas (10")• 1 cup shredded low-fat

cheddar cheese• ½ cup salsa

Instructions:1. Spray a pan with cooking spray.2. Cook vegetables at medium

heat for 4-5 minutes or until tender, stirring frequently. Remove from pan.

3. Spray pan with cooking spray. Place a tortilla in the pan. Sprinkle half of the vegetables and half of the cheese evenly over the top of the tortilla. Place another tortilla on top of the vegetables and cheese.

4. Cook on medium heat for 4-6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.

5. Flip quesadilla. Cook for 4 minutes or until tortilla browns.

6. Repeat steps 3-5.7. Cut each quesadilla in half.

Serve with salsa.

Veggie Quesadillas


30


Number of servings: 8Serving size: 1 tostada

Ingredients:• 8 corn or whole-wheat

tortillas• 2 cups fat-free refried

beans• 2 cups shredded lettuce• 1 cup diced tomatoes• 1 cup grated cheese• Optional: cooked

ground beef

Instructions:1. Preheat oven to 350 degrees.2. Place tortillas on a cookie sheet

and bake in oven for 10 minutes or until crispy.

3. Spread two large tablespoons of refried beans on each tortilla. If desired, spread cooked ground beef on top of beans.

4. Top tortillas with lettuce, tomatoes, and cheese.

5. Serve immediately.

Tostadas Delgadas

31

Number of servings: 6Serving size: 2 muffins

Ingredients:• 1 egg• ½ cup nonfat milk• ¾ cup oats• 1 pound lean ground beef• 3 tablespoons chopped onion• ½ teaspoon salt• ½ cup shredded cheese

Instructions:1. Preheat oven to 350 degrees.2. Combine all ingredients in a bowl

and mix well. Avoid over-mixing. (Too much mixing can make the meatloaf tough.)

3. Spoon mixture into greased muffin cups (or form mixture into a loaf and place in a baking dish).

4. Bake for 1 hour, or until temperature in center of meatloaf is 160 degrees. (Note: Use a meat thermometer to test the temperature of the meatloaf.)

5. Cool slightly before removing from muffin cups.


Meatloaf

32

Number of servings: 4 Serving size: 1 wrap

Ingredients:• 1 tablespoon margarine, softened• 4 corn or whole wheat tortillas • ¼ cup pizza or spaghetti sauce• 1 cup shredded cheese• ½ cup sliced pepperoni, cooked beef, or chicken

Optional: fresh chopped vegetables, such as mushrooms, bell pepper, onion, or tomatoes

Instructions:1. Heat a large skillet or griddle over medium-high heat.2. Spread margarine on one side of each tortilla. Place one tortilla in

skillet, margarine side down.3. Spoon a tablespoon of sauce onto half of the tortilla.4. Sprinkle ¼ cup of cheese over the sauce and top with a few slices of

pepperoni, beef, or chicken. Top with vegetables if desired.5. Fold the clean half of the tortilla over the filling and cook, turning

once, about 1 to 2 minutes on each side or until cheese melts.6. Repeat with remaining tortillas.


Pizza Wraps

33



Ingredients:• 12/3 cups frozen mixed

vegetables, thawed• 1 cup cooked chicken,

cut into small pieces• 1 can (10 ¾ ounces)

condensed low-fat cream of chicken soup

• 1 cup reduced-fat baking mix

• ½ cup milk• 1 egg

Instructions:1. Preheat oven to 400 degrees. 2. Mix vegetables, chicken, and soup

in ungreased 9" pie plate.3. Stir remaining ingredients in a

mixing bowl with a fork until blended. Pour over vegetables and chicken in pie plate.

4. Bake for 30 minutes or until golden brown.

5. Let cool for 5 minutes before serving.

Chicken Pot Pie

34


Ingredients:• 3 tablespoons butter• 1 medium onion,

chopped• 1 can (10 ¾ ounces)

condensed cream of mushroom, chicken, celery, or cheese soup

• 1½ cups milk• ½ cup water• 3 cups cooked brown rice• 2 packages (10 ounces)

frozen chopped broccoli or cauliflower or mixed vegetables, thawed and drained

• ½ pound shredded or sliced cheese

Instructions:1. Add butter to a pan over

medium heat. Add onions and cook until tender.

2. Add soup, milk, ½ cup of water, and rice to onions in pan. Mix well. Spoon mixture into baking dish.

3. Spread the vegetables over the rice mixture.

4. Spread cheese evenly over the top of the casserole. Bake at 350 degrees for 25-30 minutes or until cheese is melted and rice is bubbly.


Broccoli Rice Casserole

35

Number of servings: 4-6Serving size: 1 sandwich

Ingredients:• 1 pound lean ground

beef• 1 small onion, chopped• ½ green bell pepper,

chopped• 1 cup tomato sauce• Choice of seasonings

(salt, pepper, chili powder, garlic powder, etc.)

• 5 hamburger buns or pita pockets

Instructions:1. In a pan, cook ground beef, onion,

and bell pepper until meat is well done. Drain fat.

2. Stir tomato sauce and seasonings into ground beef. Cook 5-10 minutes.

3. Spoon mixture onto hamburger buns to make 5 sandwiches or spoon into pita pockets.

Sloppy Joes


36

Ingredients:• 4 pounds chicken pieces,

skin removed• 1 cup plain, nonfat yogurt• 1½ cups breadcrumbs or

crushed cereal• Non-stick cooking spray

Instructions:1. Preheat oven to 325 degrees.2. Coat chicken with yogurt. Roll

coated chicken pieces in bread crumbs or crushed cereal.

3. Spray baking sheet with cooking spray. Place chicken pieces on baking sheet.

4. Bake for one hour, turning chicken pieces after first 30 minutes or when chicken browns.

5. Serve warm.

Number of servings: 8Serving size: 1½ pieces


Baked Chicken

37


Santa Fe Stuffed Potatoes

Ingredients:• 4 medium potatoes• 1 cup cooked black

beans, drained• 1 cup salsa• 1 cup cooked or frozen

corn • 1 cup shredded cheese

Instructions:1. Scrub potatoes. Punch several

holes in each potato with a fork. 2. Bake potatoes for 45 minutes in

a 350 degree oven or cook in a microwave (if using microwave, cooking times may vary).

3. Meanwhile, stir together beans, salsa, and corn in a pan. Heat until simmering.

4. Remove potatoes from oven. Cut in half lengthwise and spoon bean mixture over the top of each half. Sprinkle cheese over each potato half.

Number of servings: 4Serving size: 1 potato


38


Ingredients:• 2 cups cooked kidney

beans or 1 can (15 ounces), drained

• 2 cups cooked brown rice• 1 small chopped onion• 8 corn or whole-wheat

tortillas (10")• ½ cup salsa• ½ cup shredded cheese

Instructions:1. Preheat oven to 300 degrees.2. Drain liquid from beans.3. Mix rice, onion, and beans in

a bowl.4. Place tortillas on a flat surface.5. Put ½ cup of the rice and bean

mixture in the middle of each tortilla.6. Fold the sides of the tortilla to form a

burrito and hold the rice and beans.7. Place the burritos in a baking dish.

Bake for 15 minutes.8. After removing the burritos from

the oven, pour salsa over the baked burritos. Top each burrito with cheese.

9. Serve burritos warm.

Number of servings: 8Serving size: 1 burrito

Rice and Bean Burritos

39

Taco Salad

Orange Pork Chops


Number of servings: 6Serving size: 2 cups

Ingredients:• 1 head butter lettuce or

any other small lettuce, torn into small pieces

• 2 fresh tomatoes, chopped

• ½ cup chopped green bell pepper

• 1 pound ground beef• 1 small onion, chopped• 1 can (15.5 ounces) pinto

beans, drained• ¾ cup salsa or taco sauce

Instructions:1. Place lettuce in a large bowl. Add

tomatoes and bell pepper.2. Brown beef and onion in a pan.

Drain fat. 3. Mix beef, beans, and salsa in a

bowl. Add to salad mixture.4. Serve with additional salsa.


Number of servings: 2 Serving size: 1 chop

Ingredients:• 2 pork chops• Vegetable oil• 1 sweet potato, peeled• ½ sliced orange• Dash of cinnamon• Dash of salt• Dash of black pepper

Instructions:1. Preheat oven to 350 degrees.2. In a medium skillet, brown

porkchops in a small amount of vegetable oil.

3. Cut sweet potato into ½" thick slices.

4. Place meat and sweet potato slices in a baking dish and top with orange slices. Sprinkle with salt and pepper.

5. Cover and bake for 1 hour until meat is tender.

40


Ingredients:• 2 cups shredded

cooked chicken• ½ cup celery, chopped• ¼ cup green bell

pepper, chopped• ¼ onion, chopped• ½ cucumber, peeled

and chopped• ½ cup grapes, halved• 1 small apple, diced • ¼ cup plain yogurt

Instructions:1. Place all ingredients in a large

bowl. Stir together.2. Serve on lettuce, crackers,

or bread.


Crunchy Chicken Salad

41

Ingredients:• 1 teaspoon vegetable oil• 4 ounces lean beef or

chicken, cut into strips• 1 small onion, chopped• 1 green pepper, cut

into strips• 2 stalks celery, chopped• 1 cup fresh or frozen

cut vegetables, such as carrots, broccoli, cauliflower

• 4 cups cooked brown rice, warmed

• 1 tablespoon soy sauce• Pepper to taste

Instructions:1. Add oil to a large frying pan over

medium-high heat.2. When oil is hot, add meat, onions,

bell pepper, and celery. Cook until there is no pink in the meat and meat is brown on the outside.

3. Add fresh or frozen vegetables to meat and onion mixture and cook until soft.

4. Cook until all ingredients are hot. Remove from heat or turn heat to low.

5. To serve, mix cooked rice with the meat and vegetable mixture. Add soy sauce and stir. Pepper to taste.

Number of servings: 6 Serving size: 1 cup


Stir-fry

42


Ingredients:• Non-stick cooking spray• 1 large onion, chopped• 1 medium green bell

pepper, seeded and chopped

• 1 teaspoon garlic powder• 2 cans (14.5 ounces)

diced tomatoes• 1 can (15.5 ounces)

kidney beans, drained and rinsed

• 6 cups cooked brown rice

Instructions:1. Spray skillet with cooking spray.2. Cook onion and pepper over

medium heat for 5 minutes or until tender.

3. Add garlic powder, tomatoes, and kidney beans to onion and pepper. Bring mixture to a boil.

4. Reduce heat to low and simmer for 5 minutes.

5. Serve over rice.


Red Beans and Rice

43

Number of servings: 4 Serving size: 1 wrap

Ingredients:• 4 taco-size whole wheat tortillas• 1 can (6 ounces) tuna• ½ cup diced apple• 1 tablespoon lemon juice• ¼ cup light mayonnaise• 1/3 cup diced celery• ¼ cup chopped pecans• 4 lettuce leaves

Instructions:1. Place each tortilla on a plate. 2. Drain water from canned tuna

and place tuna in a mixing bowl.3. Combine apple and lemon juice

in a small bowl.4. Add mayonnaise, celery,

pecans, and apples to tuna and combine.

5. Place a lettuce leaf on each tortilla. Spread ¼ of the tuna mixture on each tortilla and roll up.

6. Slice into two or three pieces. Wrap and keep in refrigerator until ready to serve.


Tuna Twists

44


Ingredients:• 1 can (15 ounces) pinto,

kidney, or red beans or 2 cups cooked beans

• 1 can (15 ounces) corn• 1 can (15 ounces)

tomatoes, chopped• Chili powder to taste

Optional:• 1 pound ground beef,

cooked, fat drained• ½ cup chopped, cooked

onion• ¼ cup cooked, chopped

green bell pepper• Cheese, shredded or sliced

Instructions:1. Pour beans, corn, and tomatoes

(do not drain) into a large saucepan.

2. If desired, add ground beef, onion, and green pepper. Sprinkle with chili powder.

3. Heat thoroughly. 4. Add cheese to individual servings,

if desired.

Three-Can Chili

Nutrition Facts (without meat):Calories 195Carbohydrate 40 g Protein 10 gFat 1 gFiber 11 gSodium 766 mgCholesterol 0 mg

Nutrition Facts (with meat):Calories 533Carbohydrate 42 gProtein 32 gFat 11 gFiber 11 gSodium 888 mgCholesterol 93 mg

45

Cheeseburger Casserole

Ingredients:• 1 pound ground beef,

cooked and drained• 8 medium potatoes,

sliced• 1 small head of cabbage,

cut into small wedges• 3 medium onions, sliced• 1 can (16 ounces)

crushed tomatoes• ½ cup shredded cheese

Instructions:1. Preheat oven to 375 degrees.2. In an 9 x 13” baking dish, layer

half of the ground beef, then half of the potatoes, then half of the cabbage, then half of the onions.

3. Layer remaining ground beef, potatoes, cabbage, and onions in the same order.

4. Pour the can of tomatoes over the top of the casserole.

5. Bake for 40 minutes at 375 degrees. 6. Top the casserole with cheese and

bake for five more minutes or until cheese is melted.



Food Safety Tip:Refrigerate or freeze any leftovers in shallow containers and keep for no longer than 3-4 days. Be sure to reheat leftovers to 165 degrees before eating.

46

Ingredients:• 2/3 cup milk• ½ cup green peas• ½ cup shredded cheese• 1 can (10 ¾ ounces)

condensed cream of mushroom soup

• 1 can (6 ounces) tuna• 2 cups cooked macaroni• 1 cup flake cereal

Instructions:1. Preheat oven to 350 degrees. 2. Stir together milk, peas, ¼ cup of

the cheese, soup, and tuna in an ungreased 1½-quart casserole dish. Stir in macaroni.

3. Sprinkle with cereal and remaining ¼ cup cheese.

4. Bake 30-35 minutes or until casserole is bubbly and cereal is golden brown.



Tuna Casserole

Contents

Minestrone Soup 47

Cheesy Broccoli Soup 48

Cheeseburger Stew 49

Bean and Sausage Stew 50

Chicken Tortilla Soup 50

Cheese and Corn Chowder 51

Lentil Stew 52

SO

UP

S &

ST

EW

S

47



Ingredients:• 2 cups frozen vegetables,

any type• 30 ounces stewed

tomatoes, canned, low-sodium

• 28 ounces broth, any flavor, canned, low-sodium

• 15 ounces beans, canned, any type

• 1 cup pasta, dry, any type

Instructions:1. In a large pot, combine frozen

vegetables, tomatoes, broth, and beans.

2. Bring the soup to a boil and add the pasta.

3. Reduce heat to low and simmer for 6 to 8 minutes or until the pasta and vegetables are tender.

Minestrone Soup

48

Number of servings: 4 Serving size: ¾ cup

Ingredients:• ¼ cup water• 2-2½ cups frozen

chopped broccoli• 3 tablespoons flour• ¼ teaspoon onion

powder or garlic powder• 1/8 teaspoon black pepper• 3 tablespoons margarine• 2 cups nonfat milk• 3 ounces cheese

Instructions:1. Heat water to boiling in a 3-quart

saucepan. Add broccoli. Cover and cook 1 to 2 minutes.

2. Drain broccoli and pour onto a dinner plate or cutting board. Set aside.

3. In a small bowl, combine flour, onion or garlic powder, and pepper.

4. Add margarine to a saucepan and melt over medium heat. Add flour mixture to saucepan and stir with a whisk or fork until well blended.

5. Gradually stir in milk, stirring constantly with whisk to keep sauce smooth. Cook over medium heat, stirring or whisking frequently until sauce is thick and bubbly, about 4 to 5 minutes. Meanwhile, cut broccoli into pieces.

6. Add broccoli to sauce and turn heat to low. Add cheese in slices. Cook and stir about 2 minutes or until cheese melts. Serve immediately.

Cheesy Broccoli Soup



49

Ingredients:• 1 pound ground beef• ½ cup chopped onions• 1 cup chopped carrots• 2 cups chopped

potatoes• 1 cup chopped celery• 1 can (15 ounces)

tomatoes• 4 cups water• Salt to taste• ½ cup shredded cheese

Instructions:1. Brown beef in a pan. Drain fat.2. Place beef, chopped vegetables,

tomatoes, and water in a slow cooker.

3. Cook on low for 8 to 10 hours or on high for 4 to 6 hours.

4. Add salt to taste.5. To serve, sprinkle 2 tablespoons of

cheese on top of each serving.



Cheeseburger Stew

50



Ingredients:• ½ pound Polish sausage

or low-fat turkey sausage• 1 large onion, sliced• 1 cup sliced celery• 2 cups sliced, peeled

carrots• 1 can (15.5 ounces) great

northern beans with liquid• 1 can (15.5 ounces) red

beans with liquid• 2 cups water

Ingredients:• 4 cups chicken broth • 2 cups frozen corn

(or 1 can of corn) • 1 can black beans • 1 can diced tomatoes • 1 can diced green chilies • 1 pound of cooked

chopped chicken • ½ a teaspoon of

cayenne pepper

Instructions:1. Slice sausage into ¼" think rounds

and fry until brown.2. Add onion to sausage and brown.

Drain grease.3. In a large pan, combine sausage

and onion with remaining ingredients.

4. Cover and simmer 45-60 minutes.


Instructions:1. Put all ingredients in a large

saucepan. Simmer on medium heat for about 15-20 minutes or until chicken is thoroughly heated.

2. Serve with fresh avocado, tortilla chips, and shredded cheddar cheese.


Bean and Sausage Stew

Chicken Tortilla Soup

51



Ingredients:• 2 cups diced potatoes• 1 cup sliced carrots• 1 cup chopped celery• ½ chopped onion• 1 can cream-style corn• ¼ teaspoon pepper• 1½ cup nonfat milk• ½ cup shredded cheese

Instructions:1. Combine potatoes, carrots, celery,

and onion in a pan. Add 1 cup of water. Cover and simmer for 10 minutes.

2. Add corn and pepper to the vegetables in the pan. Cook 5 minutes more or until vegetables are cooked.

3. Add milk and cheese. Stir until cheese melts and chowder is heated through. Do not boil.

Cheese and Corn Chowder

52


Number of servings: 10 Serving size: 1 cup

Ingredients:• 2 teaspoons vegetable oil• 1 large onion, chopped• 1 teaspoon garlic powder• 1 package (16 ounces)

frozen sliced carrots or 2 cups raw

• 16 ounces dry lentils• 3 cans (14.5 ounces)

diced tomatoes• 3 cups water• 1 teaspoon chili powder

Instructions:1. Heat oil in a large pot over

medium heat.2. Add chopped onion. Cook for 3

minutes or until tender.3. Stir in garlic powder, carrots,

lentils, tomatoes, water, and chili powder.

4. Simmer, uncovered, for about 20 minutes or until lentils are tender.

Lentil Stew

Contents

Whole-Meal Salad 53

Spinach Salad with Peaches

and Pecans 54

Apple Cheddar Salad 55

Strawberry and Spinach Salad 56

SA

LAD

S

53


Ingredients:• 2 cups salad greens (romaine,

spinach, or mixture)• 1 cup chopped vegetables and/

or fruits, such as cucumber, frozen peas, onion, tomato, mango, avocado, carrots, mandarin oranges)

• 1 ounce chopped cooked chicken, beef, or pork or ¼ cup canned beans, drained

• 1 tablespoon chopped dried fruit, shredded, cheese, or chopped nuts

• 2 tablespoons low-fat salad dressing

Instructions:1. Arrange greens on a large plate

or in a bowl.2. Add vegetables and/or fruits

plus meat or beans.3. Add dried fruit, cheese, or nuts.4. Top with dressing.



Whole-Meal Salad

54


Ingredients:• ½ cup pecan pieces• 2 ripe medium peaches• 4 cups fresh spinach,

rinsed and dried• ¼ cup purchased poppy

seed salad dressing


Arrange pecan pieces in a single layer on a baking sheet and roast for 7-10 minutes, just until they begin to darken. Remove from oven and set aside.

2. Peel peaches, if desired, and cut into bite-sized pieces.

3. Combine peaches, spinach, and pecans in a large bowl. Toss with poppy seed dressing until evenly coated.

Number of servings: 4Serving size: about 1 cup

Spinach Salad with Peaches & Pecans


55

Ingredients:• 4 cups chopped apple

with peel• ½ cup cheddar cheese,

cubed• 3 cups mixed salad

greens

Dressing:Serve a purchased vinaigrette

dressing of your choice or try:• ¼ cup lemon juice• 2 tablespoons honey• 1 teaspoon vegetable oil

Instructions:1. Mix apples and cheese in a

medium bowl.2. For the dressing, combine lemon

juice, honey, and vegetable oil in a small bowl. Stir well with a fork or whisk.

3. Drizzle dressing over apple mixture. Stir gently to coat.

4. Serve over salad greens.


Apple Cheddar Salad

56


Note: For an easy way to mix and store homemade dressing, put all dressing ingredients in a jar with a lid and shake to combine.

Ingredients:• 1 pound fresh spinach

or 2 bags (6 ounces) of baby spinach

• 2 cups strawberries, sliced• ¾ cup red onion, thinly

sliced

Optional: ½ cup slivered almonds, chopped pecans, or chopped walnuts

Dressing:Serve a purchased raspberry vinaigrette or poppy seed salad dressing or try:• ¼ cup vegetable oil• 2 tablespoons vinegar• 2 tablespoons sugar• Optional: 1/8 teaspoon paprika• 1½ teaspoons poppy seeds

Instructions:1. Wash and dry spinach. Tear into

bite-sized pieces.2. Combine spinach, strawberries,

and onion in a large bowl.3. For the dressing, mix vegetable oil,

vinegar, sugar, paprika, and poppy seeds in a medium bowl. Stir together with a fork or whisk.

4. Pour dressing over spinach and strawberries just before serving. Stir gently to coat. Sprinkle with nuts if desired.

Strawberry and Spinach Salad


Contents

Southern Banana Pudding 57

Oatmeal Cookies 58

Banana Milkshake 59

Sugar Cookies 60

Peanut Butter Cookies 61

Apple Crisp 62

Bread Pudding 63

Microwave Baked Apples 64

Frozen Peanut Butter Pie 65

Peach Crisp 66

Apple Cake 67

Blueberry Cobbler 68

DE

SS

ER

TS

57


Ingredients:• 3¾ cups fat-free milk• 2 small packages (4 serving size)

fat-free, sugar-free instant vanilla pudding mix or pie filling mix

• 2 cups fat-free frozen whipped topping, thawed

• 32 reduced-fat vanilla wafers• 2 medium bananas, sliced

Instructions:1. Mix 3½ cups of the milk with the

pudding mix. Beat the pudding mix with a wire whisk for 2 minutes until well blended. Let stand for 5 minutes.

2. Fold 1 cup of the whipped topping into the pudding mixture.

3. Arrange a layer of wafers on the bottom and along the sides of a 2-quart serving bowl.

4. Drizzle 2 tablespoons of the remaining milk over the wafers.

5. Add a layer of banana slices and top with one third of the pudding.

6. Repeat layers, drizzling wafer layer with remaining milk and ending with pudding. Spread the remaining whipped topping over the pudding.

7. Refrigerate for at least 3 hours before serving.

Southern Banana Pudding


58


Number of servings: 36 Serving size: 1 cookie

Ingredients:• ¾ cup margarine• 1 cup brown sugar,

firmly packed• ½ cup sugar• 1 egg• ¼ cup water• 1 teaspoon vanilla• 1 teaspoon salt• ½ teaspoon baking soda• 1 cup flour• 3 cups dry oatmeal


Spray a baking sheet with non-stick cooking spray.

2. Mix margarine, brown sugar, sugar, and egg in a large bowl.

3. Add water, vanilla, salt, baking soda, flour, and oatmeal to egg mixture. Mix well.

4. Drop by rounded spoonfuls onto a baking sheet.

5. Bake at 350 degrees for 12-15 minutes.

Oatmeal Cookies

59

Number of servings: 1Serving size: 1 milkshake

Ingredients:• 1 cup milk• ¼ cup vanilla ice cream or vanilla

frozen yogurt• ¼ ripe banana, mashed

Instructions:1. Combine ingredients in a blender

and blend until smooth (or use an electric mixer or egg beater in a bowl).

2. Pour mixture into a tall glass and serve.

Note: Use any fresh or frozen fruit or add chocolate syrup for a banana chocolate shake.

Nutrition Facts:Calories 194Carbohydrate 28 g Protein 10 gFat 5 gFiber 1 gSodium 139 g Cholesterol 13 g

Banana Milkshake

60


Number of servings: 8Serving size: 3 cookies

Ingredients:• 1/3 cup margarine• 2/3 cup powdered sugar• 2 eggs• ½ teaspoon vanilla• 1 cup flour• ½ teaspoon baking

powder• 1/8 teaspoon baking soda

Instructions:1. Preheat oven to 375 degrees.2. Mix margarine and powdered sugar

in a medium bowl until well blended.3. Add eggs and vanilla to margarine

and sugar mixture. Beat until blended. Add dry ingredients and blend well.

4. Shape dough into 24 1" balls and place on ungreased cookie sheets. Make a criss-cross pattern on each cookie using the back of a fork.

5. Bake until lightly brown, about 10 minutes.

Sugar Cookies

61

Number of servings: 24Serving size: 1 cookie

Ingredients:• 1 cup peanut butter• 1 cup sugar• 1 egg• 1 teaspoon vanilla• ¼ cup sugar

Instructions:1. Heat oven to 250 degrees.2. Mix peanut butter, 1 cup sugar,

egg, and vanilla in a medium bowl.

3. Roll dough into 1" balls.4. Roll balls in remaining ¼ cup

sugar.5. Place dough balls on ungreased

baking sheet. Press balls with a fork, making a criss-cross pattern.

6. Bake for 9-11 minutes. Remove from baking sheet while still warm.


Peanut Butter Cookies

62


Ingredients:• 4-5 medium apples,

sliced• ¼ cup margarine• ¼ cup quick-cooking oats• ¼ cup flour• ½ cup brown sugar• 1 tablespoon cinnamon

Instructions:1. Preheat the oven to 350 degrees.2. Grease the bottom and sides of a

baking pan or dish.3. Spread the sliced apples on the

bottom of the pan.4. Cut the margarine into small

pieces and place in a medium-sized bowl. Add the oats, flour, brown sugar, and cinnamon.

5. Using two knives, cut the margarine into the mixture until it looks like small crumbs.

6. Sprinkle the mixture over the top of the apples.

7. Place in oven and bake for about 20 minutes.

Apple Crisp


Note: Try other fruits, such as cherries, pears, or peaches.

63


Ingredients:• Non-stick cooking spray• 1 cup day-old whole

wheat bread, cut or torn into 1" cubes

• 2 eggs• ½ cup sugar• 2 cups nonfat or

low-fat milk• Optional: ½ teaspoon

cinnamon or nutmeg • Optional: ½ cup raisins

or other dried fruit


Coat an 8" baking dish with non-stick cooking spray.

2. Place the bread cubes in the bottom of the baking dish.

3. Mix the eggs, sugar, milk, and cinnamon or nutmeg in a medium mixing bowl. Stir in the raisins or dried fruit.

4. Pour mixture over bread cubes in the baking dish.

5. Bake for 50-60 minutes or until knife inserted in the center comes out clean.

6. Serve either warm or chilled. Refrigerate leftovers.

Note: Try using raisin or cinnamon bread.


Bread Pudding


64

Ingredients:• 4 large baking apples• ½ cup brown sugar• 1 teaspoon cinnamon

Instructions:1. Wash apples and remove cores.2. Cut a thin slice off the bottom of

each apple to form a flat surface. Place apples in a microwave safe baking dish.

3. Mix brown sugar and cinnamon in a small dish. Spoon mixture into center of apples.

4. Cover apples with wax paper and microwave on high for 6 to 10 minutes or until apples are soft.

Note: Braeburn, Jonathan, and Golden Delicious apples are good for baking.


Number of servings: 4Serving size: 1 apple

Microwave Baked Apples

65


Ingredients:• 1 cup creamy peanut

butter• 1 package (8 ounces)

cream cheese, softened• 1/3 cup sugar• ½ cup milk• 1½ cups whipped topping• 1 prepared 6" or 9" graham

cracker crumb crust

Instructions:1. Beat together peanut butter,

cream cheese, and sugar in a small bowl until well blended.

2. Gradually beat in milk. 3. Gently stir in whipped topping.4. Spoon mixture into crust. 5. Refrigerate until ready to serve.

Number of servings: 6Serving size: 1 slice

Frozen Peanut Butter Pie

66

Nutrition Facts:Calories 200Carbohydrate 40 gProtein 3 gFat 5gFiber 3 gSodium 30 mg Cholesterol 0 mg

Ingredients:• 4 peaches (4 cups sliced)• 2 tablespoons margarine• ¾ cup quick-cooking

oats• ½ cup sugar• ¼ cup flour• 2 teaspoons cinnamon• 1 teaspoon lemon juice

Instructions:1. Preheat oven to 375 degrees. 2. Spread peach slices in the bottom

of a baking pan.3. Melt margarine in a saucepan.4. In a small bowl, mix melted

margarine, oats, sugar, flour, cinnamon, and lemon juice. Stir until well blended.

5. Sprinkle the oat mixture on top of the peaches.

6. Bake for 20 minutes.


Peach Crisp

67

Number of servings: 12Serving size: 1 piece

Ingredients:• 1¼ cups sugar• ¼ cup vegetable oil• 2 eggs• 2 cups flour• 1 teaspoon salt• 1 teaspoon cinnamon• 1 teaspoon baking soda• 4 cups diced apple• ¼ cup applesauce

Instructions:1. Preheat oven to 350 degrees.2. In a large bowl, mix together

sugar, oil, and eggs. Beat well.3. In a separate bowl, combine

flour, salt, cinnamon, and baking soda. Add to egg batter and mix well.

4. Add apple chunks and applesauce to the batter. Stir to combine.

5. Coat a baking pan with non-stick cooking spray. Pour batter into the pan. Bake until done, about 1 hour.


Apple Cake

68


Ingredients:• 2/3 cup all-purpose flour• ½ cup sugar• 1½ teaspoon baking

powder• ¼ teaspoon salt• 2/3 cup milk• 2 tablespoons butter• 2 cups blueberries or other

fruit (thawed if frozen)

Instructions:1. Preheat oven to 350 degrees.2. In a bowl, stir together flour, sugar,

baking powder, and salt. Stir in milk.3. In a 1½-quart casserole dish,

melt butter. Pour batter into the casserole dish. Sprinkle evenly with blueberries.

4. Bake for 40-45 minutes or until top is lightly browned.


Blueberry Cobbler

Contents

Grilled Peanut Butter and

Banana Sandwich 69

Chickpea Dip 70

Orange Banana Frosty 71

Peanut Butter Granola 72

Cinnamon Chips 72

Chili Bean Dip 73

Fresh Fruit with

Cinnamon Yogurt Dip 74

Fruit Salsa 75

Baked Tortilla Crisps 76

SN

AC

KS

69

Nutrition Facts:Calories 455Carbohydrate 61.9 g Protein 14.3 gFat 20.2 gFiber 8.1 gSodium 367 mgCholesterol 0 mg

Number of servings: 1Serving size: 1 sandwich

Ingredients:• 2 slices bread• 1 banana• 2-3 tablespoons

peanut butter• Margarine

Instructions:1. Place peeled banana in a bowl or

on a plate and mash with a fork.2. Spread mashed banana on

one piece of bread. Spread 2-3 tablespoons peanut butter on the other piece of bread.

3. Put sandwich together. Spread margarine on outside of sandwich.

4. Heat skillet on medium heat. Grill each side of sandwich until golden brown.

5. Serve warm.

Grilled Peanut Butter and Banana Sandwich

70

Nutrition Facts:Calories 207.5Carbohydrate 27.9 Protein 6 gFat 8.4 gFiber 5.4 gSodium 649.7 mgCholesterol 0 mg

Number of servings: 4 Serving size: 3 tablespoons

Ingredients:• 1 can (15.5 ounces)

chickpeas, drained• 2 tablespoons

vegetable oil• 1 tablespoon lemon juice• 2 tablespoons onions,

chopped• ½ teaspoon salt

Instructions:1. Mash chickpeas in a small bowl

until they are smooth.2. Add oil and lemon juice; stir to

combine.3. Add chopped onions and salt.4. Serve on bread or crackers.

Note: “Garbanzo bean” is another name for chickpea.

Chickpea Dip

71


Ingredients:• 1 frozen banana• ½ cup plain low-fat yogurt• ½ cup orange juice

Instructions:1. Put all ingredients in a blender

and mix well.2. Add more orange juice for a

thinner frosty.

Orange Banana Frosty


Tip: To freeze a banana, chop a peeled banana into small chunks and place in a plastic zipper freezer bag. Place bag in freezer.

72

Peanut Butter Granola

Cinnamon Chips


Ingredients:• 4 tablespoons margarine• 3 cups miniature

marshmallows• ½ cup peanut butter• 1 cup raisins (optional)• 4 cups toasted oat cereal

Nutrition Facts: Calories 160Carbohydrate 22 gProtein 3 gFat 7 gFiber 1 gSodium 120 mgCholesterol 0 mg

Instructions:1. In a large bowl, microwave

margarine and marshmallows for 1-2 minutes or until melted (or melt in a saucepan on the stovetop).

2. Stir in peanut butter until melted.3. Stir in raisins and cereal until

evenly coated.4. Spread mixture on wax paper

to cool.5. Break apart and store in an air-

tight container or plastic bag.

Number of servings: 4Serving size: 8 slices

Ingredients:• 4 tortillas• 1 teaspoon cinnamon• 2 teaspoons sugar• 4-8 tablespoons water

Nutrition Facts: Calories 109Carbohydrate 19 g Protein 3 gFat 3 gFiber 2 gSodium 201 mg Cholesterol 0 mg

Instructions:1. Combine cinnamon and sugar.2. Spoon a small amount of water on

tortillas.3. Sprinkle tortillas with cinnamon

and sugar mixture.4. Cut tortillas into 8 wedges (like a

pizza).5. Bake at 350 degrees for 6

minutes.6. Cool and store in an air-tight

container.7. Serve with fruit salsa. (See recipe

on page 75.)


73

Ingredients:• 1 can (16 ounces) pinto

beans or 2 cups cooked dried beans

• 2 tablespoons chopped onion

• 1 teaspoon chili powder• ½ cup shredded cheese

Instructions:1. Mash beans in a bowl.2. Add onion, chili powder, and

shredded cheese.3. Serve warm or cold with raw

vegetables or tortilla chips. (See recipe on page 76.)

Nutrition Facts:Calories 40Carbohydrate 5 g Protein 2 gFat 1.5 gFiber 1 gSodium 115 mgCholesterol 5 mg

Number of servings: 15 Serving size: 2 tablespoons

Chili Bean Dip

74


Ingredients:• 1 apple• 1 orange• 1 banana• 1 cup vanilla yogurt• ½ teaspoon cinnamon

Instructions:1. Core and slice apple.2. Slice banana into thin slices.3. Peel orange and break into

sections.4. Mix yogurt and cinnamon in a

small bowl.5. Arrange fruit on a plate. Place the

bowl of yogurt next to the fruit. Use yogurt as a dip for the fruit.

Tip: Try making this with your other favorite fruits.

Number of servings: 4Serving size: ¼ of recipe

Fresh Fruit with Cinnamon Yogurt Dip

75


Ingredients:• 1 peach• 1 apple• 1 cup berries• Optional: 1 tablespoon

brown sugar

Instructions:1. Wash and chop peach, apple,

and berries into small pieces.2. Combine chopped fruit and

brown sugar, if desired, in a mixing bowl. Stir to combine.

3. Serve with cinnamon chips. (See recipe on page 72).

Tip: Use a variety of favorite berries, such as strawberries, raspberries, blackberries, or blueberries.

Nutrition Facts:Calories 39Carbohydrate 9.9 g Protein 0.6 gFat 0.2 gFiber 1.9 gSodium 0.7 mgCholesterol 0 mg

Fruit Salsa


76

Number of servings: 48Serving size: 8 crisps

Ingredients:• 6 tortillas• Cooking oil spray• Salt (optional)

Instructions:1. Preheat oven to 400 degrees.2. Lightly grease baking sheet with cooking spray.3. Cut tortillas into 8 wedges (like a pizza) and place on a baking sheet.4. Spray tops of tortilla wedges with cooking spray and lightly salt,

if desired.5. Bake for 8-12 minutes, until crisp and light brown, watching closely

so the crisps do not burn.6. Remove from baking sheet and cool on paper towels or a cooling rack.

Tip: Store tortilla crisps in an air tight container.

Nutrition Facts:Calories 57Carbohydrate 11.6 g Protein 1.5 gFat 0.7 gFiber 1.6 gSodium 110 mgCholesterol 0 mg

Baked Tortilla Crisps


resourcesSouthern Ain’t Fried Sundays: A New Attitude on Southern Cooking, Arkansas Minority Health Commission

“Spend Smart Eat Smart,” Iowa State University Extension and Outreach, http://www.extension.iastate.edu/foodsavings/.

“Fight Lead Poisoning with a Healthy Diet: Lead Poisoning Prevention Tips for Families,” EPA, Office of Pollution Prevention and Toxics, EPA 747-F-01-004, November 2001, http://www.epa.gov.

“Kids a Cookin,” K-State Research & Extension Family Nutrition Program, Kansas State University, http://www.kidsacookin.org.

“Healthy Foods & Healthy Advice: That’s What WIC is All About,” Mississippi State Department of Health, WIC, 2001, http://msdh.ms.gov/msdhsite/_static/resources/588.pdf.

“Recipes and Tips for Healthy, Thrifty Meals,” USDA Center for Nutrition Policy and Promotion, http://www.cnpp.usda.gov/publications/foodplans/miscpubs/foodplansrecipebook.pdf.

Minnesota WIC Program, Minnesota Department of Health, http://www.health.state.mn.us/divs/fh/wic/.

Oregon State University Extension Service, http://www.healthyrecipes.oregonstate.edu.

“Whats 4 Eats,” website maintained by Brad Harvey http://www.whats4eats.com/.

“Cooking with WIC Foods,” Mohave County WIC, http://legacy.co.mohave.az.us/wic/CookingWithWICFoods.htm.

Arkansas Cooperative Extension Service

Texas WIC, Texas Department of State Health Services, http://texaswic.dshs.state.tx.us/wiclessons/english/recipes/.

Oby K., Leppert J., Pearce C., Bigwood L., North Dakota Department of Health, Northarvest Bean Growers Association. The Bean Cookbook, North Dakota WIC Program, North Dakota Department of Health, 2004.

Recipes from the following sources were accessed via SNAP-Ed Recipe Finder database:

University of Nebraska-Lincoln Cooperative Extension

University of Wisconsin Cooperative Extension Service

Pennsylvania Nutrition Education Program

Cornell Cooperative Extension

U.S. Department of Health and Human Services

Texas Cooperative Extension, The Texas A&M University System

Montana State University Extension Service

Rutgers Cooperative Extension

Maryland Food Supplement Nutrition Education Program

University of Minnesota Cooperative Extension Service

Maryland Food Supplement Nutrition Education Program

“Kids a Cookin,” K-State Research & Extension Family Nutrition Program, Kansas State University

Utah State University Extension

Ohio State University Extension

University of Florida, IFAS Extension

National Institutes of Health; National Heart, Lung and Blood Institute; U.S. Department of Health and Human Services

Eat Fruit and Vegetables Everyday, Stay Healthy All the Way! Recipes taken from”Healthy & Delicious—Simple Ways to Low Fat Chinese Cooking” by Catherine Wong, RD, MPH, and Martin Yan, MS, Chinatown Public Health Center, San Francisco Department of Public Health.

University of Kentucky Cooperative Extension Service

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let’s CooK! - NPHIC...Fat 3 g Fiber 1 g Sodium 111 mg Cholesterol 23 mg Number of servings: 16...

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