Pilot Project Parent Recipe Booklet

Transcription

1 UCLA/HEALTH CARE INSTITUTE Eat Healthy- Stay Active Pilot Project Parent Recipe Booklet

2

3 Eat Healthy-Stay Active The recipes in this book were provided by parents from the San Jose and Orange Blossom sites who participated in the UCLA Eat Healthy, Stay Active Pilot Project. Many of these recipes have been passed down for generations and reflect the parent s culture. The information and education parents received by participating in the UCLA pilot project resulted in the collaboration between parents and the Head Start Nutritionist with the goal of improving the nutritional value of the recipes, thereby improving the overall health and diet of the children and family. We do hope you try these recipes at home as they can help your children learn to try new foods and contribute to your family s overall health

4 Chilaquiles 1 tbsp. olive oil 1 small can of tomato sauce 6 corn tortillas cut in 12 pieces 5 eggs ½ cube of chicken bouillon ¼ sliced onion ½ cup shredded cheese Substitute or use egg whites or egg beater. Use low fat shredded cheese.» In a small bowl mix the tomato sauce with the ½ cube of chicken bouillon and a table spoon of water.» Put the teaspoon of olive oil in a large skillet (medium heat), let it heat for 1 minute, add corn tortillas, let them fry for 2 minutes, stir, add sliced onions and let fry for another 2 minutes. Add eggs.» When eggs are cooked, add tomato sauce mix. Heat for 2 minutes, and then take off heat. Add cheese on top and serve. Chicken Stew with Potatoes 6 chicken thighs 2 tomatoes 1 onion 1 bell pepper 3 potatoes 1 tbsp of oil ¼ tbsp. of salt Use chicken breast instead of chicken thighs.» Boil the chicken, cut the vegetables julienne style.» Cut potatoes well s style.» Fry vegetables, add chicken and add potatoes until boil for 15 minutes. 4

5 Fish cooked in the oven with vegetables 3 fish steaks 2 sliced carrots 2 sliced pumpkins 1 celery stick finely chopped 2 garlic cloves chopped ½ onion chopped A splash of olive oil Pepper and salt to taster» Put the ingredients inside aluminum foil starting with fish seasoned with salt and pepper, then add the veggies, wrap and put in the oven for about 25 minutes. Meat Balls Minced meat Rice Tomatoes Onion Garlic Mint Yerba Buena Egg Use lean meat; use brown rice.» Put salt and pepper on the meat and cut the tomatoes, onion and Yerba Buena in small pieces.» Stir with the meat and an egg, mix 2 tomatoes, a piece of onion and a clove of garlic. Place in pot to boil with water. When it boils, put the meat balls to boil with the tomatoes and leave for 1 hour to be ready. Potato Salad Cooked potatoes (cut in small pieces) Cooked shrimp Cooked chicken (cut in small pieces) Cooked eggs (cut in small pieces) Use cooked diced chicken breast. Use low fat salad dressing.» Mix all of this together and add salad dressing. 5

6 Turkey Salad Turkey cooked, cut in small pieces, seasoned with a little of sugar and salt Green lettuce, tomatoes, green pepper, red pepper, cut in small pieces» Mix with olive oil. Beef Stroganoff 1 pound of ground beef 1 small container of sour cream 1 can of cream of mushroom soup 1 cup of milk (rice or noodles) Use lean ground turkey; use low fat sour cream and fat free milk. Serve with brown rice or whole wheat noodles.» Brown meat, season to taste» Mix meat with soup, add to meat» Stir in sour cream, simmer for 10 minutes» Pour over noodles or cooked rice Fish Fillet in Sour Cream 2 lbs fresh or frozen fish fillets 1 medium onion (thinly sliced) ½ green pepper (finely chopped) 1 cup of sour cream 2 tsp of salt 1/8 tbsp. of pepper Use low fat sour cream.» If frozen, thaw fillets, pat dry. Grease a 6x8 baking dish, put onions slices on the bottom, lay fish over onions, sprinkle with salt and pepper 6

7 » Bake for 15 minutes at 400 F. Remove from oven and preheat broiler. Mix green pepper with some sour cream and spread over fish. Broil 3 inches from heat for 5 minutes or until top is lightly brown. Fideos 1 2 cloves of garlic 1 small onion 1/3 cup of oil 1 (8 oz) package of fideo noodles 2 tbsp. of tomato sauce 1 cup of water 1 cube of chicken bullion 1 tbsp. of cumin Use whole wheat noodles, if available.» Chop onions and brown with fideos.» Add bullion and water, simmer for 5 minutes.» Add tomato sauce, cumin and salt and pepper to taste. Frijoles 1 ½ 2 cups of pinto beans cups of water Ham-hock, bacon grease or chunk of fat 3 bay leaves Add half an onion, 3 garlic cloves and smoked turkey-hock. Will need less salt since turkey is smoked.» Wash beans after picking out rocks. Soak beans overnight.» Put in a pot and cook slowly to simmer, don t add salt until beans are done, cook until beans are soft. 7

8 Lentil Soup Lentils Onion Carrots Potatoes Jitomato Cilantro Rice Use brown rice.» Put lentils to boil with a sprig of cilantro, cut the potatoes and carrots in cubes and add to lentils when it starts to boil.» Mix the jitomate and the onion and add it up when it s boiling, then add the rice and cilantro to taste. Green Chicken Enchiladas Avocado Corn Tortillas Shredded Chicken Lettuce Tomato Onion, sliced Sour Cream Queso Fresco Tomatillos Garlic Chiles Jalapeños Use chicken breast; low fat sour cream and low fat cheese.» Boil the tomatillos, garlic, chiles and some onion; the sauce is mixed and sautéed on low heat.» Dip the tortillas in the sauce and put some chicken in the middle, wrapping it in the shape of a flute.» Place some lettuce on top with tomato, avocado, onion slices, sour cream, cheese (queso) and serve. 8

9 Chicken Broth» Wash the chicken and cut off the skin, then cut chicken into pieces and put in a pot with carrots (cut in pieces), and chayote.» Add salt, 3 garlic cloves, onion and jitomate (cut into pieces). (About 2 jitomates and almost a full onion)» When the chicken is about to be ready, add potatoes (full if small or cut into pieces if bigger); add cilantro (finely chopped) and keep checking until potatoes are soft without breaking. Flour Tortillas 6 cups of flour 2 tbsp. of baking powder 3 tbsp. of lard 2 tbsp. of salt Use whole wheat flour and vegetable shorting instead of lard.» Mix all the ingredients with hot water to dissolve lard, baking powder and salt to obtain a smooth consistency like bread dough» Last step: roll into medium size balls with a rolling pin, flatten with the rolling pin and cook on griddle. Ready to eat! Potatoes with Chorizo Use olive or canola oil instead of lard.» 6 peeled potatoes (cut into small pieces)» Add 4 tbsp. of lard in a saucepan and put the potatoes to fry well.» Add 4 pieces of chorizo on top of the potatoes and cover for about ½ hour. Ready to eat, add salt to taste. 9

10 Lemon Pepper Chicken» 1 2 Half chicken breast boneless and skinless» Lemon pepper seasoning» Steamed white rice and grilled vegetables: squash, bell peppers, red onions, asparagus, broccoli Frijoles Puercos Use low fat cheese» Cook beans, grind them with a little juice to make them dry; fry chorizo in a pan and mix together with the ground beans. Then add ground cheese and chile (tapatío) to taste. Ready to serve. Twice Baked Potatoes 5 medium baking potatoes ¼ cup of butter 2 cups shredded cheese divided into 2 (1 cup) ¾ cup of sour cream 1 envelope of ranch salad dressing 1 tbsp fresh snipped chives 1 garlic clove 1 small pack of bacon 1 gallon size ziplock bag Use margarine instead of butter. Use low fat cheese Use low fat sour cream. Use turkey bacon instead of the regular bacon.» Cook bacon until extra crispy, remove bacon and take excess grease off. Crumble into bacon bits, set aside.» Bake potatoes at 400 F for 1 hour or until tender. Reduce heat to 375 F. Cut potatoes in half and scoop inside of potatoes into a mixing bowl saving the skins. 10

11 » With mixer, mix bacon, 1 cup of cheese chives, butter, sour cream and ranch dressing.» Fill zip log bag with the potato mixture, cut a small hole in the corner and fill potatoes skins.» Sprinkle the other cup of cheese over the top of potatoes and put in the oven at 375 F for minutes. Beef Broth Use lean meat.» Marinate meat with onion, moron chile, salt, pepper, cumin and 1 tbsp of tomato sauce.» Cook for 45 minutes, add water after 45 minutes.» While boiling, add carrots, chayote and cook until soft, then add ½ cup of cilantro, ½ a cabbage and cover for 10 minutes and ready. Fried Rice Chinese sausage (cubes) (200 g) Dried shrimp (100 g) Peas and carrots (½ cup) Green onion (¼ bunch, chopped) Steam rice (3 cups) Eggs beaten (2) 1 garlic clove Use lean turkey ham instead of the Chinese sausage. Use Jasmine brown rice.» Sautee onion and garlic in vegetable, add Chinese sausage, dried shrimp, peas and carrots for 2 minutes then add in the rice.» Add eggs, sausage, black pepper, 2 green onions on top and serve hot. Enough for 6 people. 11

12 Meatball Soup 6 cups of water 1/3 cup whole rice 1 tbsp. condensed chicken broth powder 4 sprigs of fresh oregano finely chopped or 1 tbsp. of dry oregano 8 ounces of lean ground beef or chicken 1 tomato finely chopped 1 egg ½ tbsp of salt 2 cups of vegetables, chopped (carrots, celery, broccoli, potatoes) Use brown rice; use lean ground meat» In a big pot, mix water, rice, condensed chicken broth powder and oregano» Boil on high, stir to dissolve the condensed broth, reduce the heat and let cook on low temperature.» In the meantime, mix the ground meat in a bowl with the tomato, the onion, the egg and the salt. Make 12 meatballs» Add the meatballs to the mix and cook on low temperature for 30 minutes.» Add the vegetables.» Cook the soup for 10 to 15 minutes until the meatballs are cooked and the rice and the vegetables are tender. Serve hot. Chicken Use brown rice.» Skinless pieces of chicken marinated in soy sauce with ground pepper and garlic, then steam with no oil or grease» Vegetables: pumpkin, carrots, potatoes and broccoli. Cook on low heat and garnish with the whole rice also steamed without any oil 12

13 Baked Mac and Cheese ½ bag of rice noodles 1 bag of shredded Mexican cheese 1/3 cup of buttermilk Use whole wheat pasta; use low fat milk or skim milk and low fat cheese» Boil the stove top, when it comes to a boil, cover and turn off the heat.» When noodles are al dente (cooked just long enough to be still firm, and not too soft), drain, do not rinse.» Put noodles back in the pot and add buttermilk plus about 1½ to 2 cups of cheese.» Stir until melted (if too much cheese, add buttermilk)» Butter pan for oven and set oven to 350 F.» When Mac and Cheese is done, pour into buttered pan and sprinkle cheese on top.» Put in the oven until slightly brown on top. Fruit Salad 1 apple, chopped into small chunks 1 can of fruit cocktail (remove juice) ½ can of condensed milk (nestle) ½ cup of chopped almonds ½ cup of shredded coconut Use fresh fruits in season; use non-diary whip cream instead of nestle cream.» Mix everything together and place in the refrigerator for approximately 1 hour to cool. Eat and enjoy! 13

14 Seafood Cream Pasta 16 oz of linguini 1 can of New England clam chowder, Progreso traditional 1 cup of milk ½ cup of Parmesan cheese 2 cloves of garlic 2 tbsp. of olive oil 1½ lbs of shrimp ½ cup of chives ½ cup of chile flakes ½ cup of ginger (finely cut) Salt and pepper to taste ½ cup of Parmesan cheese Use whole wheat linguini pasta; use low fat milk.» Cook the pasta, drain and cover.» In the blender, mix the soup, milk, cheese and the garlic at a medium speed until mixed.» In a saucepan heat up the oil, add the shrimp, and the chives, cook until the shrimp look pink.» Add the chile flakes and the soup mix, the ginger, salt and the pepper.» Put the pasta in the pot and mix well.» Serve adding the rest of the Parmesan cheese. Green Chicken Pozole Chicken thighs or breast Chiles poblanos (to fill up) Chiles jalapeños Chiles campana Tomatillos Cilantro Onion and Garlic Salt 1 can of pozole (maiz) Use skinless chicken meat.» In a saucepan, season onion and garlic.» Grind the chiles, tomatillos, cilantro, onion and garlic. 14

15 » Fry in a saucepan.» Boil the chicken with the corn. Vegetables Salad 1 lb of broccoli 1 lb of cauliflower ½ lb of green beans 1 red bell pepper 1 cup of Zesty Italian dressing ½ cup of Parmesan cheese Use low fat Italian dressing.» Steam all the vegetables.» Allow vegetables to cool off for 2 hours.» Mix with the dressing.» Sprinkle Parmesan cheese on top to serve. Choco-Flan 1 cup of cajeta 1 can of milk (Carnations evaporated milk) 8 oz of Philadelphia cheese 7 eggs 1 tbsp. of vanilla 1 cup of sugar 1 packet of chocolate cake 1 cup of water 1/3 cup of oil ½ cup of sour cream (breakstones o Knudsen) 1 cup of cool whip Use low fat milk; use low fat cream cheese; use low fat sour cream; use non-dairy whip cream.» Preheat oven at 375 F, spray the container with oil to avoid sticking and pour the cajeta.» Mix the milk, cheese, 4 eggs, vanilla and sugar.» Stir the cake mix, water, oil and 3 eggs.» Add the cream, pour over cajeta in the container. Pour the cake mix over the ingredients blend, cover with aluminum foil sprayed with oil. 15

16 » Put the mold inside a bigger one. Add water to fill halfway.» Bake the mix for 1 hour and 30 minutes.» Allow it to cool off and decorate with cool whip. Ready to serve. Apple Salad 5 apples 1 small can of pineapple chunks 1 can of evaporated milk 1 can of condensed milk (lechera) ½ cup of nuts ½ cup of raisins» Wash and peel the apples and cut into small cubes.» Put apples in a saucepan and add the pineapple chunks also cut in smaller pieces.» Cut the nuts also and add to the mix.» Add the can of evaporated milk and only ½ can of the condensed milk.» Stir and add a little pineapple juice and the raisins.» Mix everything together and it s ready to eat. Santa Clara County Board of Education Leon F. Beauchman Joseph Di Salvo T.N. Ho Jane Howard Grace H. Mah Craig Mann Anna Song County Superintendent of Schools Charles Weis, Ph.D. Preschool Services Department Head Start Program 1290 Ridder Park Drive, MC 225 San Jose, California