Download - Easy Meals using Pantry Staples - Extension …...Easy Meals using Pantry Staples 15 Broccoli Rice Casserole Makes: 12 servings Pantry staples and frozen veggies combine to make a

Easy Meals using Pantry Staples 1

Easy Meals using PantryStaples

ChooseMyPlate Table of Contents

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Table of ContentsBreakfast Burrito with Salsa 3 ............................................................................................................................ Any Days a Picnic Chicken Salad 6 ..................................................................................................................... Skillet Meals 8 ....................................................................................................................................................... Italian Broccoli and Pasta 10 ............................................................................................................................... Easy Chicken and Dumplings 12 ......................................................................................................................... Broccoli Rice Casserole 15 ................................................................................................................................... Basic Quiche 17 ..................................................................................................................................................... One Pan Potatoes & Chicken 19 ......................................................................................................................... Black Bean and Rice Salad 21 ............................................................................................................................. Stir Fry Vegetables and Beef 23 ......................................................................................................................... Easy Chicken Pot Pie 26 ....................................................................................................................................... BBQ Chicken Pizza 28 ........................................................................................................................................... White Chili 30 ......................................................................................................................................................... Stuffed Bell Peppers 32 ........................................................................................................................................ Eve’s Tasty Turkey Tetrazzini 34 ........................................................................................................................ Potato Skins with Buffalo Chicken 37 ................................................................................................................ Brown Rice with Sizzling Chicken and Vegetables 40 ..................................................................................... Spaghetti and Spinach Pesto 43 ......................................................................................................................... Zingy Lemon Chicken Pasta 45 ........................................................................................................................... Macarrones con Queso y Brócoli 48 ................................................................................................................... Lasaña en sartén 51 ............................................................................................................................................. Chicken Spaghetti 54 ...........................................................................................................................................




Breakfast Burrito with Salsa

Makes: 4 servingsCook Time: 30 minutes

Start your day off strong with this hearty breakfast burrito made of eggs, vegetables, and a mix of otheringredients.

Ingredients4 eggs (large)1/8 cup corn (frozen)1 tablespoon milk (1%)2 cup green pepper (2 Tablespoons, diced)1/4 cup onion (minced)1/16 cup tomatoes, fresh (1 Tablespoon, diced)1 teaspoon mustard1/4 teaspoon garlic (granulated)hot pepper sauce (optional)4 flour tortillas (8 inch)1/4 cup salsa (canned)

Directions

Preheat oven to 350 degrees.

1. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hotpepper sauce, and salt for 1 minute until eggs are smooth.

2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil.

3. Bake for 20-25 minutes until eggs are set and thoroughly cooked.

4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas.The steam can be hot.

5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla.

6. Serve each burrito topped with 2 Tablespoons of salsa.




Source: USDA, Food and Nutrition Service (FNS), Food Family Fun

http://www.fns.usda.gov/tn/Students/Food_Family/index.html




Nutrition InformationServing Size: 1 burrito, 1/4 of recipe

Nutrients Amount

Calories 246

Total Fat 9 g

Saturated Fat 3 g

Cholesterol 186 mg

Sodium 479 mg

Total Carbohydrate 30 g

Dietary Fiber 2 g

Total Sugars 2 g

Added Sugars included 0 g

Protein 11 g

Vitamin D 1 mcg

Calcium 104 mg

Iron 3 mg

Potassium 223 mg

Note: only nutrients that are available will show onthis display

MyPlate Food Groups

Vegetables 1/4 cups

Grains 1 3/4 ounces

Protein Foods 1 ounce

Visit ChooseMyPlate.gov

http://www.ChooseMyPlate.gov




Any Days a Picnic Chicken Salad

Makes: 6 servings

Onion and pickle relish spice up a traditional chicken salad.

Ingredients2 1/2 cup chicken breast (cooked, diced)1/2 cup celery (chopped)1/4 cup onion (chopped)3 package pickle relish (2/3 tablespoon)1/2 cup mayonnaise (light)

Directions

1. Combine all ingredients.

2. Refrigerate until ready to serve.

3. Use within 1-2 days. Chicken salad does not freeze well.

How to use:

1. Make chicken salad sandwiches.

2. Make a pasta salad by mixing with 2 cups cooked pasta.

3. Kids will love this salad served in a tomato or a cucumber boat.

Source: University of Wisconsin, Cooperative Extension Service, A Family Living Program




Nutrition InformationServing Size: 1/6 of recipe (98g)

Nutrients Amount

Calories 150

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 58 mg

Sodium 497 mg


Dietary Fiber 0 g

Total Sugars 3 g


Protein 17 g

Vitamin D 0 mcg

Calcium 10 mg

Iron 0 mg

Potassium 246 mg


MyPlate Food Groups

Vegetables 1/4 cups

Protein Foods 1 3/4 ounces






Skillet Meals

Makes: 4 servings

A hearty and tasty one-pot dish that can be made in under half an hour. Use leftover brown rice for this recipe.

Ingredients1 package broccoli (10 ounce, frozen, can also use mustard greens, collard greens or spinach)2 can stewed tomatoes, low sodium (about 30 oz)1 cup brown rice (cooked)1 can white beans (15 ounces, rinsed and drained)pepper (to taste)oregano, basil, or hot pepper (other spices to taste, optional)

Directions

1. Steam greens in the stewed tomatoes using a small pan, pot, or electric skillet on medium-high heat.

2. Cook greens 10 to 20 minutes, until they are as soft as you like them. Stir gently.

3. Add the rice, canned beans, and seasonings.

4. Cook until heated through.

Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project (SNAP)Newsletters




Nutrition InformationServing Size: 1 1/2 cups, 1/4 of recipe (453g)

Nutrients Amount

Calories 276

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 724 mg


Dietary Fiber 12 g

Total Sugars 9 g


Protein 16 g

Vitamin D 0 mcg

Calcium 200 mg

Iron 7 mg

Potassium 1159 mg


MyPlate Food Groups

Vegetables 1 5/6 cups

Grains 1/2 ounces







Italian Broccoli and Pasta

Makes: 4 servings

Broccoli and tomatoes add color and flavor to this savory pasta dish. If fettucine is unavailable, use spaghetti orlinguine for the pasta.

Ingredients6 ounce fettucini noodles, uncooked3 tablespoon green onion (chopped, also called scallions)2 cup broccoli florets1/2 teaspoon thyme (dried)1/2 teaspoon oregano (dried)1/2 teaspoon black pepper1 can stewed tomatoes (low-sodium, 14.5 ounce)2/3 tablespoon Parmesan cheese (grated)

Directions

1. Cook noodles according to package instructions (do not include oil or salt), and drain.

2. Spray a medium skillet with non-stick cooking spray; stir-fry onion and broccoli for 3 minutes over mediumheat.

3. Add seasonings (but not the Parmesan cheese) and tomatoes; simmer until heated through.

4. Spoon vegetable mixture over noodles and top with Parmesan cheese.

Source: California Department of Health Services,Discover the Secret to Healthy LivingCalifornia 5-a-Day—For Better Health! Campaign




Nutrition InformationServing Size: 1 1/4 cups prepared pasta, 1/4 ofrecipe (201g)

Nutrients Amount

Calories 194

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 1 mg

Sodium 37 mg


Dietary Fiber 4 g

Total Sugars 4 g


Protein 8 g

Vitamin D 0 mcg

Calcium 76 mg

Iron 3 mg

Potassium 420 mg


MyPlate Food Groups

Vegetables 3/4 cups

Grains 1 1/2 ounces






Easy Chicken and Dumplings

Makes: 2 servings

These easy dumplings only need 4 ingredients. Drop them into the hot chicken broth mixture and cook them for15 minutes. What a simple and quick meal for a busy night.

Ingredients1/3 tablespoon flour (all purpose)2 tablespoon water1 cup chicken broth, low-sodium1 cup chicken, cooked and diced1/4 salt (1/4 teaspoon, optional)1 dash black pepper

Dumplings:

1/3 cup flour (all purpose)1/2 teaspoon baking powder1/4 teaspoon salt2 tablespoon non-fat milk

Directions

1. Mix 2 tablespoons flour and water in a pan until smooth.

2. Slowly stir in broth.

3. Cook over medium heat until thickened.

4. Add chicken, salt (optional) and pepper.

Make Dumplings:

5. Combine 1/3 cup flour, baking powder, and salt in a small bowl. Stir in milk until dough forms.

6. Drop dumpling dough from a Tablespoon onto gently boiling chicken mixture, making 4 dumplings.

7. Cover pan tightly and cook slowly for 15 minutes without lifting the lid.




Source: University of Illinois, Extension Service,Wellness Ways Resource Book

http://web.aces.uiuc.edu/wellnessways/





Nutrients Amount

Calories 237

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 66 mg

Sodium 789 mg


Dietary Fiber 1 g

Total Sugars 1 g


Protein 26 g

Vitamin D 0 mcg

Calcium 101 mg

Iron 2 mg

Potassium 407 mg


MyPlate Food Groups

Grains 1 3/4 ounces







Broccoli Rice Casserole

Makes: 12 servings

Pantry staples and frozen veggies combine to make a hearty, home-made main dish for dinner.

Ingredients1 1/2 cup rice3 1/2 cup water1 onion (medium, chopped)1 can cream of mushroom, or chicken, or celery or cheese soup (10.75 ounce, condensed, reducedsodium)1 1/2 cup milk (1%)7 1/2 cup broccoli or cauliflower or mixed vegetables (frozen, chopped)1/2 pound cheese (grated or sliced)3 tablespoon margarine (or butter)

Directions

1. Preheat oven to 350 degrees and grease on 12x9x2 inch baking pan.

2. In a saucepan mix rice, salt, and 3 cups of water and bring to a boil.

3. Cover and simmer for 15 minutes. Remove saucepan from heat and set aside for additional 15 minutes.

4. Saute onions in margarine (or butter) until tender.

5. Mix soup, milk, 1/2 cup of water, onions, and rice. Spoon mixture into baking pan.

6. Thaw and drain the vegetables and then spread over the rice mixture.

7. Spread the cheese evenly over the top and bake at 350 degrees for 25-30 minutes until cheese is melted andrice is bubbly.

Source: Ohio State University Cooperative Extension, Quick and Healthy MealsTips and Tools for Planning Meals for Your FamilyCuyahoga County




Nutrition InformationServing Size: 1/12 of recipe

Nutrients Amount

Calories 237

Total Fat 10 g

Saturated Fat 5 g

Cholesterol 22 mg

Sodium 273 mg


Dietary Fiber 2 g

Total Sugars 4 g


Protein 10 g

Vitamin D 1 mcg

Calcium 215 mg

Iron 1 mg

Potassium 371 mg


MyPlate Food Groups

Vegetables 3/4 cups

Grains 3/4 ounces

Dairy 1/2 cups






Basic Quiche

Makes: 6 servings

You can vary this recipe by using whatever vegetables you have on hand (fresh, frozen, or canned)!

Ingredients1 pie crust (baked, 9-inch)1 cup vegetables (chopped, broccoli, zucchini, or mushrooms)1/2 cup cheese (shredded)3 egg (beaten)1 cup milk (non-fat)1/2 teaspoon salt1/2 teaspoon pepper1/2 teaspoon garlic powder

Directions

1. Preheat the oven to 375 degrees.

2. Shred the cheese with a grater. Put it in a small bowl for now.

3. Chop the vegetables until you have 1 cup of chopped vegetables.

4. Cook the vegetables until they are cooked, but still crisp.

5. Put the cooked vegetables and shredded cheese into a pie shell.

6. Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.

7. Pour the egg mix over the cheese and vegetables

8. Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.

9. Let the quiche cool for 5 minutes before serving

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkRecetas del Sitio Web




Nutrition InformationServing Size: 1 slice, 1/6 of recipe (128g)

Nutrients Amount

Calories 133

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 104 mg

Sodium 338 mg


Dietary Fiber 2 g

Total Sugars 3 g


Protein 8 g

Vitamin D 1 mcg

Calcium 141 mg

Iron 1 mg

Potassium 170 mg


MyPlate Food Groups

Vegetables 1/6 cups

Grains 1/4 ounces

Protein Foods 1/2 ounces

Dairy 1/2 cups






One Pan Potatoes & Chicken

Makes: 6 servings

This is an easy and flavorful one pan meal. Salsa adds an extra kick to the dish.

Ingredients4 potatoes (medium, cut into 3/4 in cubes, microwaved 8-10 minutes until tender, or cooked on the top ofthe stove about 15 minutes until tender)16 ounce chicken breasts, boned and skinned (cut into 3/4 inch cubes)2 tablespoon oil1 cup salsa1 can whole kernel corn (15 ounce, drained)

Directions

1. Cook potatoes as directed.

2. In a large skillet, brown chicken in oil on high for 5 minutes.

3. Add potatotes; cook until potatoes are lightly browned.

4. Add salsa and corn. Cook until heated through.

Source: University of Kentucky, Cooperative Extension Service,Food and Nutrition Calendar 2005,Kentucky Families on the Move





Nutrients Amount

Calories 285

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 47 mg

Sodium 316 mg


Dietary Fiber 4 g

Total Sugars 3 g


Protein 21 g

Vitamin D 0 mcg

Calcium 32 mg

Iron 2 mg

Potassium 868 mg


MyPlate Food Groups








Black Bean and Rice Salad

Makes: 3 servings

Full of protein, fiber, and flavor, this salad works well as a side dish or stands alone as a main dish. It can also bemade ahead of time and refrigerated.

Ingredients1/2 cup onion (chopped)1/2 cup bell pepper (green or red, chopped)1 cup brown rice (or white rice, cooked and cooled)1 can black beans (15 ounce, drained and rinsed)1/4 cup rice vinegar (or white wine vinegar or lemon juice)1/2 mustard powder (1/2 teaspoon, optional)1 clove garlic (chopped, or 1/2 teaspoon garlic powder)1/2 teaspoon salt1/4 teaspoon pepper2 tablespoon vegetable oil

Directions

1. In a mixing bowl, stir together onion, red or green pepper, rice and beans.

2. In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil. Shake untildressing is evenly mixed.

3. Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish ormain dish.

Source: Montana State University Extension Service, Montana Extension Nutrition Education ProgramWebsite Recipes

http://www.montana.edu/nep/recipes.htm

http://www.montana.edu/nep/recipes.htm




Nutrition InformationServing Size: 1 cup, 1/3 of recipe (289g)

Nutrients Amount

Calories 520

Total Fat 12 g

Saturated Fat 2 g

Cholesterol 0 mg

Sodium 688 mg


Dietary Fiber 17 g

Total Sugars 3 g


Protein 18 g

Vitamin D 0 mcg

Calcium 114 mg

Iron 5 mg

Potassium 823 mg


MyPlate Food Groups


Grains 2 ounces







Stir Fry Vegetables and Beef


Looking to add more vegetables into a family-friendly meal? This recipe does the job. With a rainbow of colorfulvegetables that are cooked until tender but not mushy, this stir-fry presents bright, crisp flavors that arewholesome and tasty. Use tofu or other meat substitutes for an appetizing vegetarian dish.

Ingredients1/2 teaspoon ground ginger1/8 teaspoon garlic powder1 teaspoon soy sauce1/3 cup water1 cup carrot (sliced)2 cup broccoli1 bell pepper (chopped)1 onion (chopped)2 cup fresh mushrooms (sliced)2 tablespoon oil8 ounce sliced beef

Directions

1. Wash hands and any cooking surface.

2. Mix spices, soy sauce and water; set aside.

3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.

4. Heat oil in large frying pan and add meat when oil is hot; stir until brown.

5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for oneminute




6. Add mushrooms and broccoli. Cook until they are tender.

7. Add liquid mixture and cook until bubbly.

8. Reduce heat, cover pan and cook for two more minutes.

9. Serve over whole wheat pasta or brown rice.

Source: Texas Cooperative Extension, The Texas A&M University System, Expanded Nutrition Program





Nutrients Amount

Calories 188

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 35 mg

Sodium 143 mg


Dietary Fiber 3 g

Total Sugars 5 g


Protein 15 g

Vitamin D 0 mcg

Calcium 48 mg

Iron 2 mg

Potassium 550 mg


MyPlate Food Groups








Easy Chicken Pot Pie


Leftover chicken and frozen veggies help this chicken pot pie come together quickly.

Ingredients1 2/3 cup frozen mixed vegetables (thawed)1 cup cooked chicken (cut-up)1 can cream of chicken soup, low-fat (10-3/4 ounce, condensed)1 cup baking mix, reduced-fat (example: Bisquick)1/2 cup milk (non-fat)1 egg

Directions

1. Wash hands and any cooking surfaces.

2. Pre-heat oven to 400°F.

3. Mix vegetables, chicken and soup in ungreased, 9-inch pie plate

4. Stir remaining ingredients in a mixing bowl with fork until blended. Pour over vegetables and chicken in pieplate.

5. Bake 30 minutes or until golden brown.

6. Let cool for 5 minutes and serve.





Nutrition InformationServing Size: 1/6 of cup (155g)

Nutrients Amount

Calories 189

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 55 mg

Sodium 716 mg


Dietary Fiber 3 g

Total Sugars 5 g


Protein 13 g


MyPlate Food Groups

Vegetables 1/4 cups

Grains 1/2 ounces

Protein Foods 1 ounces






BBQ Chicken Pizza

Makes: 12 servingsPrep Time: 15 minutesCook Time: 12 minutes

BBQ sauce, chicken, and bell peppers jazz up these English muffin pizzas.

Ingredients6 English muffins3/4 cup barbecue sauce1 1/2 cup chicken (cooked, cut-up)3/4 cup cheddar cheese (shredded, smoked or regular)1 bell pepper (chopped)

Directions

1. Wash hands and any cooking surface

2. Heat oven to 450°F

3. Slice English muffins in half and place on ungreased, large cookie sheet.

4. Cut-up bell pepper

5. Spread barbecue sauce on English muffins to within ¼ inch of edges. Top with chicken, cheese and bellpepper.

6. Bake 7 to 12 minutes or until cheese is melted.

* Substitutions:English muffins = Pizza breadChicken = Pinto beans, chopped tomatoes and chopped onions





Nutrition InformationServing Size: 1 pizza (1/2 of an english muffin)(79g)

Nutrients Amount

Calories 143

Total Fat 4 g

Saturated Fat 2 g

Cholesterol 24 mg

Sodium 393 mg


Dietary Fiber 2 g

Total Sugars 8 g


Protein 10 g

Vitamin D 0 mcg

Calcium 135 mg

Iron 1 mg

Potassium 184 mg


MyPlate Food Groups

Grains 1 ounces

Protein Foods 1/2 ounces

Dairy 1/6 cups






White Chili

Makes: 10 servings

Looking for a new twist on chili? Try this white chili with chicken and milk and you're in for a treat.

Ingredients3 cup white beans (cooked*)1 tablespoon olive oil2 red pepper (chopped)1 onion (large, chopped)1 chopped green chili (can adjust to taste)3 garlic (cloves, minced)1 tablespoon chili powder1 teaspoon cumin1 teaspoon oregano2 cup chicken broth (low sodium)2 cup milk, low-fat (1%)1/4 cup cilantro3/4 pound chicken (cooked and cubed)6 corn tortillas (toasted and cut into 1 inch squares)

Directions

1. Sauté peppers and onion in olive oil.

2. Add green chili, garlic, spices and chicken broth. Simmer for 20 minutes.

3. Add milk, cooked beans, and cooked chicken. Allow to thicken before adding cilantro. Heat through.

4. Top chili with crisp tortillas before serving.

Source: Washington State WIC Program,The Bold and Beautiful Book of Bean Recipes

http://here.doh.wa.gov/materials/bold-and-beautiful-book-of-bean-recipes/15_BeanBook_E04L.pdf





Nutrients Amount

Calories 208

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 16 mg

Sodium 96 mg


Dietary Fiber 6 g

Total Sugars 5 g


Protein 15 g

Vitamin D 1 mcg

Calcium 152 mg

Iron 4 mg

Potassium 677 mg


MyPlate Food Groups

Vegetables 3/4 cups

Grains 1/2 ounces


Dairy 1/4 cups






Stuffed Bell Peppers

Makes: 5 Servings

Peppers stuffed with a combination of ground beef, brown rice, veggies and spices create a filling dish. Try usingred, green, yellow, and orange bell peppers for a colorful meal. Enjoy with a side of low-fat cottage cheese andcanned pineapple.

Ingredients5 bell peppers (red, orange, yellow, or green)1 pound ground beef, 90% lean3/4 cup brown rice1/2 can diced tomatoes, low-sodium3 tablespoon lemon juice1/4 teaspoon cinnamon1/4 teaspoon allspice1/4 teaspoon ground black pepper

Directions

1. Cut a circular hole in the tops of the bell peppers. Remove seeds and membrane and set aside.

2. In a large bowl, combine remaining ingredients and stir until completely mixed. Fill the bell peppers with meatmixture.

3. Place the stuffed bell peppers in large stock pot on stove, with the tops facing up. Add 1-inch water to bottomof pot and cover.

4. Place heat on medium, keeping covered for 30-40 minutes until rice is done. Serve.

Source: ONIE Project - Oklahoma Nutrition Information and Education

https://onieproject.org/home/




Nutrition InformationServing Size: 1 stuffed pepper, 1/5 of recipe

Nutrients Amount

Calories 277

Total Fat 8 g

Saturated Fat 3 g

Cholesterol 57 mg

Sodium 66 mg


Dietary Fiber 4 g

Total Sugars 4 g


Protein 21 g

Vitamin D 0 mcg

Calcium 48 mg

Iron 3 mg

Potassium 588 mg


MyPlate Food Groups


Grains 3/4 ounces







Eve’s Tasty Turkey Tetrazzini

Makes: 8 Servings

Our family loves the savory flavors of a turkey dinner. However, after a few rounds of leftovers, it's great to beable to taste new flavors and prepare an easy, one-dish meal. My version of Turkey Tetrazzini has 1/2 thesodium and more vegetables than the original version without sacrificing flavor or texture. This Turkey Tetrazziniis a tradition in our household, and I hope it becomes one in yours as well. - Eve, CNPP Nutritionist.

Ingredients8 ounce whole-wheat fettuccine, spaghetti, macaroni, or other noodles4 tablespoon light butter (unsalted)2 cup Mushrooms, sliced (fresh or canned)1 teaspoon dried thyme1/2 cup all-purpose flour2 cup reduced-sodium chicken broth1 1/2 cup skim milk4 cup chopped cooked turkey1 cup peas (frozen)2 tablespoon grated Parmesan cheese

Directions

1. Preheat oven to 400 °F. Lightly grease a 9x9-inch baking dish.

2. Cook pasta in a large pot of boiling water until tender. (Check cooking time for pasta; remove pastaapproximately 2 minutes early.)

3. While pasta is cooking, melt butter in a saucepan over medium heat. Add the mushrooms and thyme. Stir andcook until mushrooms are softened, about 5 minutes.

4. Stir in flour until well blended. (Note: Start with ¹/3 cup flour and add more, if needed.)

5. While whisking, slowly add chicken broth and milk. Bring to a boil, reduce heat, and simmer until sauce isthickened and smooth, about 5 minutes.

6. Add turkey, toasted almonds, frozen peas, and cooked pasta. Gently mix together. Pour into the baking dish




and sprinkle with Parmesan cheese.

7. Bake until the sauce is bubbling and the cheese is golden brown, 25-35 minutes. Let cool 15 minutes beforeserving.

Source: Center for Nutrition Policy and Promotion




Nutrition InformationServing Size: 1 Portion of Eve's Tasty TurkeyTetrazzini

Nutrients Amount

Calories 319

Total Fat 7 g

Saturated Fat 4 g

Cholesterol 56 mg

Sodium 260 mg


Dietary Fiber 5 g

Total Sugars 4 g


Protein 30 g

Vitamin D 1 mcg

Calcium 110 mg

Iron 3 mg

Potassium 457 mg


MyPlate Food Groups

Vegetables 1/2 cups

Grains 1 1/2 ounces


Dairy 1/4 cups






Potato Skins with Buffalo Chicken

Makes: 4 ServingsPrep Time: 45 minutes

This lively dish gives a nod to buffalo chicken wings but without extra fat and calories. Start with a foundation ofnutritious potatoes, naturally high in potassium, vitamin C, and fiber, and replace fried wings with shreddedchicken breast and top with fresh tomatoes and onions. Don't forget the celery sticks.

Ingredients12 ounce boneless, skinless chicken breast1 cup water4 medium russet potatoes (about 6 oz each)3 teaspoon hot pepper sauce1/4 cup non-fat milk1/4 cup fat-reduced sour cream2 tablespoon margarine1/4 cup crumbled blue cheese2 green onions2 medium tomatoes4 celery stalks

Directions

1. Center oven rack and preheat oven to 425 °F.

2. Place chicken in a sauté pan, add water, and cover. Simmer for 20 minutes and remove from pan; let coolslightly. When chicken is cool enough to handle, shred using two forks, one in each hand.

3. While chicken is simmering, wash and scrub potatoes with a clean vegetable brush under running water andslit each one lengthwise about 1-inch deep.

4. Place potatoes in a microwave-safe dish and microwave on high, uncovered, for about 10 minutes. Let coolslightly.

5. Slice each potato in half length-wise, scoop out potato, leaving a 1/4 inch shell. Mash potato together with hotpepper sauce, sour cream, margarine, and milk. Fold in blue cheese and shredded chicken.

6. Spoon mixture into potato skins slightly denting center (to hold fresh toppings after baking).




7. Place filled potato skins on a 9x13" baking sheet and bake about 15-20 minutes until tops are golden brown.

8. Dice tomatoes and green onions. Cut celery stalks into four inch sticks.

9. To serve, top potatoes with onions and tomatoes. Serve celery sticks on the side for scooping potato contents.

Source: Produce For Better Health Foundation




Nutrition InformationServing Size: 1/4 of the recipe

Nutrients Amount

Calories 360

Total Fat 12 g

Saturated Fat 4 g

Cholesterol 45 mg

Sodium 550 mg


Dietary Fiber 5 g

Total Sugars 5 g


Protein 20 g

Vitamin D 0 mcg

Calcium 150 mg

Iron 3 mg

Potassium 1355 mg


MyPlate Food Groups



Dairy 1/4 cups






Brown Rice with Sizzling Chicken and Vegetables

Makes: 4 ServingsCook Time: 30 minutes

This rice bowl with vegetables and chicken is simple to prepare and appealing to children and adults alike!

Ingredients3 cup hot cooked brown rice3 tablespoon low-sodium soy sauce1/4 cup water1 tablespoon honey1 tablespoon cornstarch1 1/2 tablespoon canola or corn oil1 ounce boneless chicken breast (cut into 1-inch cubes)2 clove garlic (minced)1 small white onion, cut into small wedges (about 1/8 inch thick)3 medium carrots, peeled and thinly sliced (1 cup total)1 1/2 cup small broccoli florets1 medium red bell pepper (cut into 1 -inch pieces)

Directions

1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.

2. Heat oil in a wok or large skillet. Add minced garlic; sauté about 1 minutes until garlic is golden.

3. Add chicken; cook about 5-6 minutes, then push chicken to the side.

4. Add onions to center of skillet; cook until slightly tender and push to the side.

5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightlytender and pushing to the side.

6. Pour soy sauce mixture into center of skillet. Leaving other ingredients and at the sides of the pan, stir sauceuntil it thickens.

7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.




Source:

Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic Partners

http://www.choosemyplate.gov/sites/default/files/printablematerials/MeetingYourMyPlateGoalsOnABudget.pdf




Nutrition InformationServing Size: 1/4 of the recipe

Nutrients Amount

Calories 410

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 75 mg

Sodium 580 mg


Dietary Fiber 6 g

Total Sugars 9 g


Protein 30 g

Vitamin D 0 mcg

Calcium 60 mg

Iron 2 mg

Potassium 591 mg


MyPlate Food Groups

Vegetables 1 cup

Grains 1 1/2 ounces







Spaghetti and Spinach Pesto

Makes: 8 Servings

This pesto spaghetti dish is made with spinach for a unique spin on a classic. Top with feta and serve with a sidesalad for a colorful meal.

Ingredients1 pound whole wheat spaghetti, uncooked (or your favorite pasta shape)1 package 10-oz frozen spinach, thawed, well drained2 tablespoon canola oil1/4 cup grated Parmesan cheese2 tablespoon chopped parsley2 clove garlic1/2 teaspoon salt1/2 teaspoon dried basil2 tablespoon tub margarine1/3 cup water2 ounce crumbled feta cheese

Directions1. In a blender (or food processor), combine spinach, oil, Parmesan cheese, parsley, garlic, salt and basil. Mixat medium speed until finely chopped. 2. Melt margarine in water. With blender or processor running, gradually pour in melted margarine mixture untilblended. 3. Cook pasta according to package directions. 4. Toss pesto with cooked pasta. 5. Sprinkle feta on top and serve.Source: The "Grain Chain"




Nutrition Information

Nutrients Amount

Calories 294

Total Fat 9 g

Saturated Fat 3 g

Cholesterol 8 mg

Sodium 417 mg


Dietary Fiber 8 g

Total Sugars 2 g


Protein 12 g

Vitamin D 1 mcg

Calcium 202 mg

Iron 2 mg

Potassium 203 mg


MyPlate Food Groups

Vegetables 1/4 cups

Grains 2 1/2 ounces

Dairy 1/4 cups






Zingy Lemon Chicken Pasta

Makes: 4 Servings

This creamy pasta dish with a hint of lemon is sure to be a family favorite. Packed with chicken and topped withcrunchy almonds, it can be baked and ready to serve any night of the week.

Ingredients8 ounce whole wheat spaghetti, uncooked1 tablespoon tub margarine1 tablespoon olive oil20 ounce boneless, skinless chicken breast (cut into 3/4-inch pieces)5 green onions, sliced1 clove large garlic, minced1/4 cup all-purpose flour1/4 teaspoon salt1/8 teaspoon black pepper1/8 teaspoon cayenne pepper1 1/3 cup chicken broth2/3 cup skim milk2 teaspoon prepared mustard1/4 cup freshly squeezed lemon juice

for Topping:

1/4 cup chopped almonds2 tablespoon chopped chives or scallions1/4 teaspoon paprika (optional)

Directions

1. Combine flour, salt, pepper and cayenne in a saucepan; gradually add chicken broth and skim milk, stirringwith a wire whisk until smooth.

2. Place over medium heat and cook, stirring constantly, until thickened. Add mustard and lemon juice. Allow tocool.

3. Heat margarine and oil in a skillet. Add chicken pieces, green onions and garlic. Sauté until chicken is just firmand cooked through, about 10 minutes.




4. Prepare pasta according to package directions and drain. Combine sauce, chicken and pasta mixture.

5. Put into a 2 ½-quart casserole dish. Sprinkle top with almonds, chopped chives and paprika (if using).

6. Bake at 375° for 10 minutes or until heated through.

Source:

The "Grain Chain"




Nutrition InformationServing Size: 1 serving

Nutrients Amount

Calories 540

Total Fat 15 g

Saturated Fat 3 g

Cholesterol 59 mg

Sodium 324 mg


Dietary Fiber 9 g

Total Sugars 4 g


Protein 35 g

Vitamin D 1 mcg

Calcium 100 mg

Iron 4 mg

Potassium 505 mg


MyPlate Food Groups

Vegetables 1/4 cups

Grains 3 ounces


Dairy 1/4 cups






Macaroni & Cheese with Broccoli

Makes: 6 ServingsPrep Time: 5 minutesCook Time: 25 minutes

Broccoli gives flavor, texture, and nutrients to this creamy spin-off of the traditional mac and cheese dish. Trythis with roasted squash or sweet potatoes in the fall or winter, roasted beets in the spring, or a tomato salad inthe summer for a meal with tasty seasonal veggies!

Ingredients2 cup uncooked elbow macaroni4 tablespoon flour2 cup milk (1%, low fat)2 cup cheddar cheese, low-fat shredded1/2 teaspoon pepper2 cup broccoli (cooked and chopped)

Directions

1. Cook macaroni, following the instructions on the package.

2. Drain the cooked macaroni and return to the pan.

3. While the macaroni is still warm, sprinkle in the flour and stir thoroughly.

4. Over medium heat, slowly stir the milk into the macaroni.

5. Add the cheese and pepper.

6. Stir over medium heat until the milk and cheese thicken into a creamy sauce, approximately 7-10 minutes.

7. Stir in the broccoli; heat thoroughly.

8. Taste; add a small amount of salt, if needed.

9. Refrigerate leftovers.

Source: Colorado State University and University of California at Davis.

http://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/macaroni-cheese-broccoli




Eating Smart Being Active Recipes.




Nutrition InformationServing Size: 1 cup, 1/6 of recipe

Nutrients Amount

Calories 280

Total Fat 4 g

Saturated Fat 2 g

Cholesterol 12 mg

Sodium 277 mg


Dietary Fiber 3 g

Total Sugars 5 g


Protein 19 g

Vitamin D 1 mcg

Calcium 280 mg

Iron 2 mg

Potassium 290 mg


MyPlate Food Groups

Vegetables 1/4 cups

Grains 1 3/4 ounces

Dairy 3/4 cups






Skillet Lasagna

Makes: 8 Servings

An easy lasagna; you don't even have to turn on your oven! Enjoy with a side salad and seasonal fruit.

Ingredients8 ounce lasagna noodles (or 4 cups of any other type of pasta, uncooked)1 ricotta cheese, part-skim 15 ounces (or cottage cheese)1/2 cup Parmesan cheese (grated)1 1/4 tablespoon Italian seasoning1 jar spaghetti sauce, low-sodium (24 ounces)1 package frozen spinach, thawed & squeezed dry (10 ounces, or chopped broccoli)2 cup mozzarella cheese, part-skim shredded

Directions

1. Cook the noodles as directed on the package. Drain and set aside.

2. In a small bowl, mix the ricotta cheese (or cottage cheese), 1/4 cup Parmesan cheese, and Italian seasoning.

3. Spray a large skillet well with cooking spray. Do NOT place skillet on heat until all ingredients are in skillet.

4. Spread half of the jar of sauce in skillet. Top with half the cooked noodles (4 lasagna noodles).

5. Spread half of the cheese mixture over the noodles. Top with half the spinach or broccoli.

6. Sprinkle half the mozzarella cheese over the vegetables.

7. Repeat with the remaining noodles, the remaining cheese mixture, the remaining vegetables, the remainingsauce, and the remaining mozzarella cheese.

8. Sprinkle with the rest of the Parmesan cheese. Cover.

9. Turn on the stove top to medium-low until the cheese is melted (approximately 20 minutes). Allow to stand for5 minutes before serving.

10. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

Source: Colorado State University and University of California at Davis.

http://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/skillet-lasagna




Eating Smart Being Active Recipes.




Nutrition InformationServing Size: 1 cup, 1/8 of recipe

Nutrients Amount

Calories 361

Total Fat 14 g

Saturated Fat 7 g

Cholesterol 38 mg

Sodium 377 mg


Dietary Fiber 4 g

Total Sugars 6 g


Protein 22 g

Vitamin D 0 mcg

Calcium 501 mg

Iron 3 mg

Potassium 499 mg


MyPlate Food Groups

Vegetables 1/2 cups

Grains 1 ounces

Dairy 1 1/4 cups






Chicken Spaghetti

Makes: 4 Servings

This colorful crowd-pleaser that incorporates vegetables, whole grains, protein and dairy in one dish. Serve withsome fresh, frozen, canned, or dried fruit for a meal that contains all of the food groups.

Ingredientsvegetable oil spray4 ounce spaghetti, whole wheat uncooked1 teaspoon olive oil1 red bell pepper, medium (thinly sliced)1 green bell pepper, medium (thinly sliced)1 onion, medium (chopped)2 cup cooked chicken breast, skinless and diced (cooked without salt, about 8 ounces)1 can tomatoes, diced undrained (14.5 ounces) (low sodium )1 can cream of chicken soup (reduced sodium (10.75 ounces))1/2 cup cheddar cheese, reduced fat shredded1/4 cup Parmesan cheese (shredded or grated)1/4 teaspoon pepper

Directions

1. Preheat the oven to 350°F. Lightly spray an 8-inch square baking dish with vegetable oil spray.2. Prepare the spaghetti using the package directions, omitting the salt and oil. Drain well in a colander.3. Meanwhile, in a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the bell peppersand onion for 4 to 5 minutes, or until tender, stirring occasionally.4. Pour into a large bowl. Stir in the remaining ingredients, including the spaghetti. Pour into a baking dish.5. Bake, covered, for 20 minutes. Bake, uncovered for 10 minutes, or until the mixture is warmed through andlight golden brown on top.

Source: Power to End Stroke: 46 Healthy Soul Food Recipes Cookbook, p. 42





Nutrients Amount

Calories 363

Total Fat 10 g

Saturated Fat 4 g

Cholesterol 80 mg

Sodium 958 mg


Dietary Fiber 7 g

Total Sugars 7 g


Protein 33 g


MyPlate Food Groups

Vegetables 1 cups

Grains 1 1/4 ounces


Dairy 2/3 cups

