Healthy Meals for the Whole Family

Transcription

1 LET S COOK! Healthy Meals for the Whole Family

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

3 Contents 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 BREAKFAST

4 Banana Strawberry Smoothie Number of servings: 2 1 cup low-fat milk 1 cup fresh or frozen strawberries, mashed 1 ripe banana, mashed 1. Mix all ingredients together in a blender or mix with a wire whisk. 2. Pour into glasses to serve. Calories 144 Carbohydrate 28 g Protein 5 g Fat 2 g Fiber 4 g Sodium 55 mg Cholesterol 6 mg 1

5 Yogurt Parfaits Number of servings: 4 Serving size: 1 cup 2 cups cut-up fresh fruit or unsweetened frozen fruit, thawed and drained 2 cups low-fat vanilla yogurt 4 tablespoons crunchy cereal 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. Calories 89 Carbohydrate 16 g Protein 5 g Fat 1 g Fiber 1 g Sodium 66 mg Cholesterol 4 mg Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 2

6 Calories 210 Carbohydrate 33 g Protein 8 g Fat 6 g Fiber 4 g Sodium 204 mg Cholesterol 94 mg French Toast Number of servings: 6 Serving size: 1 slice 3 eggs, beaten ½ cup low-fat milk Vegetable oil 6 slices bread Cinnamon 2 bananas, sliced Optional: Top with blueberries or sliced strawberries. 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. 3

7 Number of servings: 5 1½ cups quick-cooking oats 1 /3 cup peanut butter 1 /3 cup fruit jelly or jam 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. Calories 250 Carbohydrate 34 g Protein 7 g Fat 11 g Fiber 4 g Sodium 86 mg Cholesterol 0 mg Oatmeal Swirlers 4

8 Breakfast Burritos Number of servings: 2 Serving size: 1 burrito 2 eggs 2 tablespoons nonfat or low-fat milk 2 tortillas (6"), warmed 2 tablespoons cheddar cheese, shredded ¼ cup salsa Calories 210 Carbohydrate 20 g Protein 12 g Fat 9 g Fiber 2 g Sodium 520 mg Cholesterol 215 mg 1. Place each tortilla on a plate. 2. Beat together the eggs and milk in a small bowl. 3. Lightly coat a skillet with nonstick 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. Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 5

9 Calories 90 Carbohydrate 20 g Protein 3 g Fat 1 g Fiber 3 g Sodium 15 mg Cholesterol 0 mg Apple Cinnamon Oatmeal Number of servings: 4 Serving size: ½ cup 1½ cups water 2 /3 cup old-fashioned oats ½ cup skim milk 1 apple, diced ¼ teaspoon cinnamon 1. Bring water to boil in a mediumsized 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. 6 Tip: Old-fashioned oats and quick-cooking oats can usually be interchanged in recipes.

10 Cheese Omelet Calories 171 Carbohydrate 1 g Protein 12 g Fat 13 g Fiber 0 g Sodium 174 mg Cholesterol 289 mg Number of servings: 2 3 eggs 1 tablespoon low-fat milk Vegetable oil 3 tablespoons cheese 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. 7

11 Calories 105 Carbohydrate 19 g Protein 3 g Fat 2 g Fiber 1 g Sodium 359 mg Cholesterol 2 mg Pancakes 8 Number of servings: 8 Serving size: 1 (4") pancake 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 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.)

12 Contents Blueberry Muffins 9 Cornbread 10 Sweet Carrot Bread 11 Orange Muffins 12 Baking Powder Biscuits 13 Peanut Butter Banana Bread 14 BREADS

13 Blueberry Muffins Number of servings: 12 Serving size: 1 muffin 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) 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 minutes. Calories 250 Carbohydrate 37 g Protein 4 g Fat 11 g Fiber 1 g Sodium 200 mg Cholesterol 35 mg 9

14 Calories 140 Carbohydrate 20 g Protein 3 g Fat 5 g Fiber 1 g Sodium 140 mg Cholesterol 20 mg 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 10 Number of servings: 12 Serving size: 2" square 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 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 minutes, until firm to touch or wooden pick inserted in the center comes out clean.

15 Sweet Carrot Bread Calories 120 Carbohydrate 26 g Protein 3 g Fat 1 g Fiber 1 g Sodium 170 mg Cholesterol 15 mg Number of servings: 16 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 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 minutes. 11

16 Calories 96 Carbohydrate 16 g Protein 2 g Fat 3 g Fiber 1 g Sodium 111 mg Cholesterol 23 mg Orange Muffins Number of servings: /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 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 minutes or until lightly browned. 12

17 Baking Powder Biscuits Number of servings: cups flour 1 tablespoon baking powder 1 teaspoon salt 4 ounces (or ½ cup) butter, cold, cut into small cubes 2 /3 cup milk Calories 451 Carbohydrate 52 g Protein 8 g Fat 24 g Fiber 2 g Sodium 969 mg Cholesterol 64 mg 1. Preheat oven to 400 degrees. 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 minutes. Serve immediately. Recipe obtained from whats4eats.com, Whats 4 Eats website maintained by Brad Harvey 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. 13

18 Calories 300 Carbohydrate 42 g Protein 7 g Fat 13 g Fiber 2 g Sodium 213 mg Cholesterol 15 mg Peanut Butter Banana Bread Number of servings: Serving size: 1 slice 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 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. 14

19 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 SIDE DISHES

20 Calories 170 Carbohydrate 35 g Protein 7 g Fat 0 g Fiber 8 g Sodium 690 mg Cholesterol 0 mg Marinated Three-Bean Salad Number of servings: 4 Serving size: 1 1 /3 cups 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 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. 15

21 Zucchini Tomato Bake Number of servings: 10 Serving size: 2 /3 cup 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 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. Calories 25, Carbohydrate 4 g, Protein 1 g, Fat 1 g, Fiber 1 g, Sodium 120 mg, Cholesterol 0 mg Waldorf Summer Salad Number of servings: 4 Serving size: ¾ cup 1 medium apple, diced 1 banana, sliced ¼ cup raisins ¼ cup fruit juice (any kind) 1 cup miniature marshmallows Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 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. 16 Calories 160, Carbohydrate 27 g, Protein 3 g, Fat 5 g, Fiber 3 g, Sodium 40 mg, Cholesterol 0 mg

22 Glazed Carrots Number of servings: 6 1½ pounds carrots 2 tablespoons margarine 1 cup water Dash of salt ¼ teaspoon pepper 2 teaspoons sugar 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. Calories 80 Carbohydrate 12 g Protein 1 g Fat 4 g Fiber 3 g Sodium 210 mg Cholesterol 0 mg 17

23 Calories 68 Carbohydrate 9 g Protein 1 g Fat 4 g Fiber 2 g Sodium 173 mg Cholesterol 4 mg Crunchy Cabbage Salad Number of servings: 8 Serving size: ½ cup 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 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. Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart. EatSmart web page 18

24 Spicy Pepper Cups Number of servings: 4 Serving size: 1 cup 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 wholekernel corn, drained ¼ cup cheddar cheese, shredded Non-stick cooking spray 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. Calories 157 Carbohydrate 28 g Protein 5 g Fat 3 g Fiber 3 g Sodium 91 mg Cholesterol 7 mg 19

25 Number of servings: pound raw carrots, peeled and shredded ½ cup raisins 1 carton (8 ounces) lowfat vanilla or lemon yogurt 1. Combine all ingredients in a large mixing bowl. Cover with plastic wrap and store in refrigerator until ready to serve. Toss before serving. Calories 100 Carbohydrate 22 g Protein 3 g Fat 1 g Fiber 3 g Sodium 80 mg Cholesterol 0 mg Crunchy Carrot Salad 20

26 Baked Beans Number of servings: 4 Serving size: About ¾ cup 3 cups canned plain beans ¼ cup catsup 2 tablespoons brown sugar 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. Calories 217 Carbohydrate 46 g Protein 11 g Fat 1 g Fiber 11 g Sodium 475 mg Cholesterol 0 mg 21

27 Calories 164 Carbohydrate 35 g Protein 5 g Fat 2 g Fiber 6 g Sodium 21 mg Cholesterol 0 mg Oven-Fried Okra Number of servings: 4 Serving size: 1 cup Non-stick cooking spray 1½ pounds fresh okra Buttermilk for soaking 1¼ cup cornmeal 1. Preheat oven to 450 degrees. 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 minutes or until okra is crisp, stirring occasionally. 22

28 Roasted Sweet Potatoes & Onions Number of servings: 4-6 2½ pounds sweet potatoes (4-5 medium), washed and dried 2 medium red onions quartered 1-2 tablespoons vegetable oil Salt Pepper 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. Calories 178 Carbohydrate 35 g Protein 3 g Fat 3 g Fiber 5 g Sodium 18 mg Cholesterol 0 mg 23

29 Number of servings: 6 Serving size: ½ cup 4 medium sweet potatoes 1 tablespoon vegetable oil 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 minutes or until done. Stir occasionally. Calories 112 Carbohydrate 21 g Protein 1 g Fat 3 g Fiber 3 g Sodium 11 mg Cholesterol 0 mg Sweet Potato Oven Fries 24

30 Macaroni and Cheese Number of servings: 6 Serving size: ½ cup 2 cups uncooked elbow macaroni 2 /3 cup milk ½ cup (or more) grated cheese 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. Calories 321 Carbohydrate 58 g Protein 13 g Fat 5 g Fiber 3 g Sodium 71 mg Cholesterol 11 mg 25

31 Broccoli Salad Number of servings: 8 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 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. Calories 95 Carbohydrate 17 g Protein 4 g Fat 2 g Fiber 3 g Sodium 83 mg Cholesterol 4 mg Sweet Potato Salad Number of servings: 4 Serving size: ½ cup 1 cup roasted, peeled sweet potato cubes ½ cup chopped celery ½ cup peeled, chopped cucumber ¼ cup low-fat mayonnaise 1 teaspoon mustard 1. Combine all ingredients in a bowl. Chill until ready to serve. Calories 70 Carbohydrate 13 g Protein 1 g Fat 2 g Fiber 2 g Sodium 170 mg Cholesterol 0 mg 26

32 Number of servings: 4 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 1. Combine all fruit in a large bowl. 2. Pour juice over fruit. Cover and refrigerate until cold. Fruit Salad Medley Calories 55 Carbohydrate 14 g Protein 1 g Fat 1 g Fiber 2 g Sodium 1 mg Cholesterol 0 mg 27

33 Summer Vegetable Pasta Salad Number of servings: 6 Serving size: 1 cup 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 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. Calories 220 Carbohydrate 43 g Protein 8 g Fat 3 g Fiber 5 g Sodium 230 mg Cholesterol 0 mg Corn Salad Number of servings: 6 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 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. Calories 80 Carbohydrate 19 g Protein 2 g Fat 0.5 g Fiber 2 g Sodium 130 mg Cholesterol 0 mg 28

34 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 46 MAIN DISHES

35 Veggie Quesadillas Number of servings: 4 Serving size: 1 quesadilla 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 Calories 240 Carbohydrate 34 g Protein 14 g Fat 6 g Fiber 6 g Sodium 380 mg Cholesterol 5 mg 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 Cut each quesadilla in half. Serve with salsa. 29

36 Calories 250 Carbohydrate 39 g Protein 12 g Fat 5 g Fiber 6 g Sodium 650 mg Cholesterol 5 mg Tostadas Delgadas 30 Number of servings: 8 Serving size: 1 tostada 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 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.

37 Meatloaf Number of servings: 6 Serving size: 2 muffins 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 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. Calories 230 Carbohydrate 9 g Protein 21 g Fat 12 g Fiber 1 g Sodium 330 mg Cholesterol 95 mg 31

38 Pizza Wraps Number of servings: 4 Serving size: 1 wrap 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 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. Calories 510, Carbohydrate 42 g, Protein 19 g, Fat 29 g, Fiber 3 g, Sodium 1140 mg, Cholesterol 50 mg 32

39 Calories 190 Carbohydrate 25 g Protein 12 g Fat 4 g Fiber 1 g Sodium 460 mg Cholesterol 60 mg Chicken Pot Pie Number of servings: /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 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. 33

40 Broccoli Rice Casserole 34 Number of servings: 12 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 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 minutes or until cheese is melted and rice is bubbly. Calories 210 Carbohydrate 19 g Protein 9 g Fat 12 g Fiber 3 g Sodium 304 mg Cholesterol 29 mg

41 Calories 343 Carbohydrate 20 g Protein 20 g Fat 20 g Fiber 2 g Sodium 456 mg Cholesterol 68 mg Sloppy Joes Number of servings: 4-6 Serving size: 1 sandwich 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 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. 35

42 Calories 340 Carbohydrate 17 g Protein 56 g Fat 4 g Fiber 1 g Sodium 310 mg Cholesterol 130 mg Baked Chicken Number of servings: 8 Serving size: 1½ pieces 4 pounds chicken pieces, skin removed 1 cup plain, nonfat yogurt 1½ cups breadcrumbs or crushed cereal Non-stick cooking spray 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. 36

43 Santa Fe Stuffed Potatoes Calories 396 Carbohydrate 63 g Protein 16 g Fat 10 g Fiber 10 g Sodium 403 mg Cholesterol 25 mg Number of servings: 4 Serving size: 1 potato 4 medium potatoes 1 cup cooked black beans, drained 1 cup salsa 1 cup cooked or frozen corn 1 cup shredded cheese Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 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. 37

44 Calories 370 Carbohydrate 60 g Protein 13 g Fat 8 g Fiber 5 g Sodium 560 mg Cholesterol 5 mg Rice and Bean Burritos 38 Number of servings: 8 Serving size: 1 burrito 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 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.

45 Taco Salad Number of servings: 6 Serving size: 2 cups 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 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. Calories 200 Carbohydrate 18 g Protein 18 g Fat 7 g Fiber 5 g Sodium 480 mg Cholesterol 60 mg Orange Pork Chops Number of servings: 2 Serving size: 1 chop 2 pork chops Vegetable oil 1 sweet potato, peeled ½ sliced orange Dash of cinnamon Dash of salt Dash of black pepper 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. Calories 270, Carbohydrate 17 g, Protein 25 g, Fat 11 g, Fiber 3 g, Sodium 85 mg, Cholesterol 65 mg 39

46 Calories 140 Carbohydrate 9 g Protein 17 g Fat 5 g Fiber 1 g Sodium 65 mg Cholesterol 50 mg Crunchy Chicken Salad Number of servings: 5 Serving size: ¾ cup 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 1. Place all ingredients in a large bowl. Stir together. 2. Serve on lettuce, crackers, or bread. 40

47 Stir-fry Calories 209 Carbohydrate 35 g Protein 10 g Fat 4 g Fiber 4 g Sodium 180 mg Cholesterol 17 mg Number of servings: 6 Serving size: 1 cup 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 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. 41

48 Calories 270 Carbohydrate 55 g Protein 10 g Fat 2 g Fiber 10 g Sodium 140 mg Cholesterol 0 mg Red Beans and Rice 42 Number of servings: 8 Serving size: 1 cup 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 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.

49 Tuna Twists Number of servings: 4 Serving size: 1 wrap 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 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. Calories 200 Carbohydrate 26 g Protein 15 g Fat 6 g Fiber 3 g Sodium 450 mg Cholesterol 15 mg 43

50 Three-Can Chili Number of servings: 4 Serving size: ¾ cup 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 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. Optional: 1 pound ground beef, cooked, fat drained ½ cup chopped, cooked onion ¼ cup cooked, chopped green bell pepper Cheese, shredded or sliced Nutrition Facts (without meat): Calories 195 Carbohydrate 40 g Protein 10 g Fat 1 g Fiber 11 g Sodium 766 mg Cholesterol 0 mg Nutrition Facts (with meat): Calories 533 Carbohydrate 42 g Protein 32 g Fat 11 g Fiber 11 g Sodium 888 mg Cholesterol 93 mg 44

51 Cheeseburger Casserole Number of servings: 8 Serving size: 1 cup 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 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. Calories 387, Carbohydrate 47 g, Protein 18 g, Fat 15 g, Fiber 7 g, Sodium 194 mg, Cholesterol 50 mg 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. 45

52 Calories 218 Carbohydrate 24 g Protein 15 g Fat 7 g Fiber 1 g Sodium 564 mg Cholesterol 20 mg Tuna Casserole Number of servings: 6 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 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 minutes or until casserole is bubbly and cereal is golden brown. 46

53 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 SOUPS & STEWS

54 Calories 210 Carbohydrate 41 g Protein 11 g Fat 2 g Fiber 8 g Sodium 560 mg Cholesterol 0 mg Minestrone Soup Number of servings: 6 Serving size: 1 cup 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 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. 47

55 Calories 210 Carbohydrate 19 g Protein 12 g Fat 11 g Fiber 4 g Sodium 400 mg Cholesterol 20 mg Cheesy Broccoli Soup 48 Number of servings: 4 Serving size: ¾ cup 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 Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 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.

56 Number of servings: 4 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 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. Calories 460 Carbohydrate 24 g Protein 27 g Fat 29 g Fiber 5 g Sodium 959 mg Cholesterol 100 mg Cheeseburger Stew 49

57 Bean and Sausage Stew Number of servings: 4 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 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 minutes. Calories 442 Carbohydrate 50 g Protein 23 g Fat 17 g Fiber 17 g Sodium 1216 mg Cholesterol 40 mg Chicken Tortilla Soup 50 Number of servings: 6 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 1. Put all ingredients in a large saucepan. Simmer on medium heat for about minutes or until chicken is thoroughly heated. 2. Serve with fresh avocado, tortilla chips, and shredded cheddar cheese. Calories 239 Carbohydrate 35 g Protein 24 g Fat 3 g Fiber 8 g Sodium 1444 mg Cholesterol 57 mg

58 Calories 170 Carbohydrate 28 g Protein 7 g Fat 4 g Fiber 3 g Sodium 370 mg Cholesterol 10 mg Cheese and Corn Chowder Number of servings: 6 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 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. 51

59 Calories 110 Carbohydrate 18 g Protein 6 g Fat 1 g Fiber 6 g Sodium 320 mg Cholesterol 0 mg Lentil Stew Number of servings: 10 Serving size: 1 cup 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 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. 52

60 Contents Whole-Meal Salad 53 Spinach Salad with Peaches and Pecans 54 Apple Cheddar Salad 55 Strawberry and Spinach Salad 56 SALADS

61 Whole-Meal Salad Number of servings: 1 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 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. Calories 238 Carbohydrate 36 g Protein 14 g Fat 6 g Fiber 6 g Sodium 353 mg Cholesterol 24 mg Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 53

62 Calories 161 Carbohydrate 8 g Protein 2 g Fat 13 g Fiber 3 g Sodium 79 mg Cholesterol 0 mg Spinach Salad with Peaches & Pecans Number of servings: 4 Serving size: about 1 cup ½ cup pecan pieces 2 ripe medium peaches 4 cups fresh spinach, rinsed and dried ¼ cup purchased poppy seed salad dressing 1. Preheat oven to 350 degrees. 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. 54

63 Number of servings: 6 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 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 Calories 180 Carbohydrate 16 g Protein 3 g Fat 4 g Fiber 3 g Sodium 95 mg Cholesterol 12 mg 55

64 Calories 182 Carbohydrate 15 g Protein 1 g Fat 14 g Fiber 3 g Sodium 13 mg Cholesterol 0 mg Strawberry and Spinach Salad 56 Number of servings: 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 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. 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 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.

65 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 DESSERTS

66 Southern Banana Pudding Number of servings: 10 Serving size: ¾ cup 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 Calories 140 Carbohydrate 26 g Protein 4 g Fat 2 g Fiber 1 g Sodium 160 mg Cholesterol 10 mg 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. 57

67 Number of servings: 36 Serving size: 1 cookie 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 1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick 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 minutes. Oatmeal Cookies Calories 108 Carbohydrate 18 g Protein 1 g Fat 5 g Fiber 1 g Sodium 138 mg Cholesterol 5 mg 58

68 Banana Milkshake Number of servings: 1 Serving size: 1 milkshake 1 cup milk ¼ cup vanilla ice cream or vanilla frozen yogurt ¼ ripe banana, mashed 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. Calories 194 Carbohydrate 28 g Protein 10 g Fat 5 g Fiber 1 g Sodium 139 g Cholesterol 13 g 59

69 Calories 181 Carbohydrate 22 g Protein 3 g Fat 9 g Fiber 1 g Sodium 169 mg Cholesterol 46 mg Sugar Cookies 60 Number of servings: 8 Serving size: 3 cookies 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 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.

70 Peanut Butter Cookies Number of servings: 24 Serving size: 1 cookie 1 cup peanut butter 1 cup sugar 1 egg 1 teaspoon vanilla ¼ cup sugar 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. Calories 107 Carbohydrate 13 g Protein 3 g Fat 6 g Fiber 1 g Sodium 53 mg Cholesterol 8 mg 61

71 Apple Crisp Number of servings: medium apples, sliced ¼ cup margarine ¼ cup quick-cooking oats ¼ cup flour ½ cup brown sugar 1 tablespoon cinnamon Calories 160 Carbohydrate 28 g Protein 1 g Fat 6 g Fiber 2 g Sodium 50 mg Cholesterol 0 mg 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 mediumsized 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. Note: Try other fruits, such as cherries, pears, or peaches. 62

72 Bread Pudding Number of servings: 6 Serving size: ½ cup 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 1. Preheat oven to 350 degrees. 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 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. Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart. EatSmart web page Calories 190 Carbohydrate 37 g Protein 6 g Fat 3 g Fiber 2 g Sodium 157 mg Cholesterol 72 mg 63

73 Microwave Baked Apples Number of servings: 4 Serving size: 1 apple 4 large baking apples ½ cup brown sugar 1 teaspoon cinnamon Calories 220 Carbohydrate 57 g Protein 1 g Fat 0 g Fiber 5 g Sodium 15 mg Cholesterol 0 mg 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. 64

74 Number of servings: 6 Serving size: 1 slice 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 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. Frozen Peanut Butter Pie Calories 664 Carbohydrate 48 g Protein 16 g Fat 47 g Fiber 3 g Sodium 524 mg Cholesterol 44 mg 65

75 Calories 200 Carbohydrate 40 g Protein 3 g Fat 5g Fiber 3 g Sodium 30 mg Cholesterol 0 mg Peach Crisp Number of servings: 6 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 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. 66

76 Apple Cake Number of servings: 12 Serving size: 1 piece 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 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 nonstick cooking spray. Pour batter into the pan. Bake until done, about 1 hour. Calories 235 Carbohydrate 44 g Protein 3 g Fat 6 g Fiber 2 g Sodium 311 mg Cholesterol 31 mg 67

77 Blueberry Cobbler Calories 189 Carbohydrate 36 g Protein 3 g Fat 4 g Fiber 2 g Sodium 235 mg Cholesterol 12 mg Number of servings: 6 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) 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 minutes or until top is lightly browned. 68

78 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 SNACKS

79 Calories 455 Carbohydrate 61.9 g Protein 14.3 g Fat 20.2 g Fiber 8.1 g Sodium 367 mg Cholesterol 0 mg Grilled Peanut Butter and Banana Sandwich Number of servings: 1 Serving size: 1 sandwich 2 slices bread 1 banana 2-3 tablespoons peanut butter Margarine 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. 69

80 Calories Carbohydrate 27.9 Protein 6 g Fat 8.4 g Fiber 5.4 g Sodium mg Cholesterol 0 mg Chickpea Dip Number of servings: 4 Serving size: 3 tablespoons 1 can (15.5 ounces) chickpeas, drained 2 tablespoons vegetable oil 1 tablespoon lemon juice 2 tablespoons onions, chopped ½ teaspoon salt 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. 70

81 Orange Banana Frosty Number of servings: 2 Serving size: ½ cup 1 frozen banana ½ cup plain low-fat yogurt ½ cup orange juice 1. Put all ingredients in a blender and mix well. 2. Add more orange juice for a thinner 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. Calories 120 Carbohydrate 25 g Protein 4 g Fat 1 g Fiber 2 g Sodium 45 mg Cholesterol 5 mg 71

82 Peanut Butter Granola Number of servings: 16 Serving size: ½ cup 4 tablespoons margarine 3 cups miniature marshmallows ½ cup peanut butter 1 cup raisins (optional) 4 cups toasted oat cereal Calories 160 Carbohydrate 22 g Protein 3 g Fat 7 g Fiber 1 g Sodium 120 mg Cholesterol 0 mg 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 airtight container or plastic bag. Cinnamon Chips 72 Number of servings: 4 Serving size: 8 slices 4 tortillas 1 teaspoon cinnamon 2 teaspoons sugar 4-8 tablespoons water Calories 109 Carbohydrate 19 g Protein 3 g Fat 3 g Fiber 2 g Sodium 201 mg Cholesterol 0 mg 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.) Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart. EatSmart web page

83 Calories 40 Carbohydrate 5 g Protein 2 g Fat 1.5 g Fiber 1 g Sodium 115 mg Cholesterol 5 mg Chili Bean Dip Number of servings: 15 Serving size: 2 tablespoons 1 can (16 ounces) pinto beans or 2 cups cooked dried beans 2 tablespoons chopped onion 1 teaspoon chili powder ½ cup shredded cheese 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.) 73

84 Calories 120 Carbohydrate 25 g Protein 4 g Fat 1 g Fiber 3 g Sodium 40 mg Cholesterol 5 mg Fresh Fruit with Cinnamon Yogurt Dip Number of servings: 4 Serving size: ¼ of recipe 1 apple 1 orange 1 banana 1 cup vanilla yogurt ½ teaspoon cinnamon 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. 74 Tip: Try making this with your other favorite fruits.

85 Fruit Salsa Number of servings: 4 Serving size: ½ cup 1 peach 1 apple 1 cup berries Optional: 1 tablespoon brown sugar 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. Calories 39 Carbohydrate 9.9 g Protein 0.6 g Fat 0.2 g Fiber 1.9 g Sodium 0.7 mg Cholesterol 0 mg Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 75

86 Baked Tortilla Crisps Number of servings: 48 Serving size: 8 crisps 6 tortillas Cooking oil spray Salt (optional) 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. Calories 57 Carbohydrate 11.6 g Protein 1.5 g Fat 0.7 g Fiber 1.6 g Sodium 110 mg Cholesterol 0 mg Recipe/tips provided by Iowa State University Extension and Outreach s SpendSmart.EatSmart web page 76

87 Resources Southern Ain t Fried Sundays: A New Attitude on Southern Cooking, Arkansas Minority Health Commission Spend Smart Eat Smart, Iowa State University Extension and Outreach, 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 , November 2001, Kids a Cookin, K-State Research & Extension Family Nutrition Program, Kansas State University, Healthy Foods & Healthy Advice: That s What WIC is All About, Mississippi State Department of Health, WIC, 2001, msdhsite/_static/resources/588.pdf. Recipes and Tips for Healthy, Thrifty Meals, USDA Center for Nutrition Policy and Promotion, foodplans/miscpubs/foodplansrecipebook.pdf. Minnesota WIC Program, Minnesota Department of Health, fh/wic/. Oregon State University Extension Service, Whats 4 Eats, website maintained by Brad Harvey Cooking with WIC Foods, Mohave County WIC, CookingWithWICFoods.htm. Arkansas Cooperative Extension Service Texas WIC, Texas Department of State Health Services, 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, 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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