Cooking in the Classroom Recipes Funded by USDA SNAP-Ed, an equal opportunity provider and employer. Source: adapted from http://www.fns.usda.gov/fncs-recipe-box
Thai Cucumber Salad 3 Tbsp rice wine vinegar 1 Tbsp sugar 1 medium cucumber 1 Jalapeno, seeds removed, small-chopped 2 Tbsp fresh cilantro, chopped ½ cup yellow onion, small-diced (about ½ an onion) August In a medium bowl, mix the vinegar and sugar. Set aside. Cut the cucumber in 1/8 inch slices. Chop the jalapeño, cilantro, and onion as described above and add to the vinegar mixture. Toss gently. Refrigerate 30 minutes before serving. Yield: 5 servings (½ cup each) 28 Calories, 0g Fat, 0g Cholesterol, 1 mg Sodium, 6g Carbohydrates, 0.6g Fiber, 0.6g 0.5g Protein
Watermelon and Corn Salsa 1 cup corn, fresh (about 1 ear) 1 cup tomatoes, medium-diced (about 2 medium) ¼ cup sweet onion, small-diced (about ¼ medium) 1 cup watermelon, seeded, medium-cubed (about ¼ medium melon) 2 Tbsp cilantro, chopped 2 Tbsp lime juice (about 1 lime) 2 tsp olive oil September In a medium bowl, combine lime juice and oil. Set aside. Cut the corn kernels from the cob. Chop the tomatoes, onion, watermelon, and cilantro as indicated above. Add to the lime mixture. Toss lightly. Refrigerate for 30 minutes prior to serving. Yield: 6 servings (½ cup each) 45 Calories, 1.7g Fat, 0g Cholesterol, 3mg Sodium, 7.4g Carbohydrates, 1.2g Fiber, 1.0g Protein
Vegetable Salad with Tangy Avocado Dressing Salad Mix 3 cups Romaine lettuce, medium-chopped (about ½ medium head) ¾ cup cucumber, medium-diced (about 1 medium) ½ cup jicama, peeled, medium-diced (about ½ small) ½ cup canned corn, rinsed and drained ¼ cup red onion, small-diced Dressing 2 small avocados, peeled and pitted ½ cup100% orange juice ¼ cup lime juice (about 2 limes) ½ tsp garlic powder ½ tsp salt ¼ cup cilantro, chopped October Prepare lettuce, cucumber, jicama, corn, and onion as described above. Combine in a large bowl and set aside. In a blender, add avocado, orange juice, lime juice, garlic powder, salt, and cilantro. Cover and blend until smooth. Thin with water, if necessary. Drizzle over salad and toss lightly. Serve immediately. Yield: 5 servings (1 cup each) 179 Calories, 12.0g Fat, 0g Cholesterol, 3mg Sodium, 18.6g Carbohydrates, 7.0g Fiber, 3.1g Protein
Pear and Jicama Salad 1 cup pear, medium-diced (about 1) 1 cup jicama, peeled, medium-diced (about 1 small) 1/4 cup cilantro, chopped 2 Tbsp lime juice (about 1 lime) 2 Tbsp olive oil November In a small bowl, combine lime juice and olive oil. Set aside. Prepare pear, jicama, and cilantro as described above. Add to lime mixture, toss gently. Marinate for 2 hours in refrigerator before serving. Yield: 4 servings (½ cup each) 95 Calories, 7.1g Fat, 0g Cholesterol, 3mg Sodium, 9.1g Carbohydrates, 2.7g Fiber,.4g Protein
Baby Spinach, Avocado, and Pumpkin Seed Salad 5 cups baby spinach leaves ½ cup green pumpkin seeds 2 medium avocados, medium-diced Salad Dressing 2 Tbsp olive oil 2 Tbsp lime juice (about 1 lime) ½ tsp salt December In a small bowl, whisk together olive oil, lime juice and zest. Set aside. In a large bowl, combine spinach and seeds. Halve each avocado and remove the pit. Cut medium-diced pieces into the avocado; but do not cut through the avocado skin. Spoon out the medium-diced flesh over the spinach and pumpkin seeds. Drizzle the dressing over the salad and toss lightly. Serve immediately. Yield: 5 servings (1 cup each) 260 Calories, 23.8g Fat, 0g Cholesterol, 264mg Sodium, 10.9g Carbohydrates, 6.6g Fiber, 5.9g Protein
Winter Fruit Salad 2 medium oranges, peeled and diced 1 medium pink grapefruit, peeled and diced 2 medium blood oranges, peeled and diced January Cut the oranges, pink grapefruit, and blood oranges as indicated above and gently toss to combine. Serve immediately or refrigerate. Yield: 4 servings (½ cup each) 97 Calories, 0.2g Fat, 0g Cholesterol, 264mg Sodium, 24.2g Carbohydrates, 4.8g Fiber, 1.9g Protein
Red Quinoa and Radishes 2 cups red quinoa, uncooked ¼ cup brown rice, uncooked 1 cup radishes, sliced and cut into quarters (about 1 bunch) ¼ cup parsley, chopped ½ cup Italian vinaigrette Lemon juice to taste (about 1 lemon) Salt and pepper to taste February Rinse the quinoa and simmer in 4 cups of water for 15-20 minutes. In a heated sauté pan, toast the brown rice until it pops and develops a crunchy texture. Strain the quinoa and fluff the grain. Let it cool and refrigerate for at least one hour. In a large bowl, combine the quinoa, rice, radishes and parsley, folding gently to combine. Add lemon juice, salt and pepper to taste. Yield: 10 servings (1/2 cup each) 146 Calories, 2.2g Fat, 0g Cholesterol, 179mg Sodium, 26.1g Carbohydrates, 2.7g Fiber, 5.2g Protein
Asian Cabbage and Orange Salad with Ginger Salad Dressing ½ cup seasoned rice vinegar 1 Tbsp sesame oil 1 tsp fresh ginger, minced 1 tsp honey or brown sugar 1 tsp reduced-sodium soy sauce Salad Mix 4 cups Napa cabbage, thinly sliced(about ½ medium head) 2 medium navel oranges, peeled and diced ½ cup fresh cilantro, chopped March In a small bowl, mix together rice vinegar, sesame oil, ginger, honey, and soy sauce. Set aside. Prepare Napa cabbage, navel oranges, and cilantro leaves as indicated above and combine in a large bowl. Drizzle the dressing over the salad and toss gently. Serve immediately. Yield: 6 servings (1 cup each) 70 Calories, 2.4g Fat, 0g Cholesterol, 60mg Sodium, 11.4g Carbohydrates, 2.7g Fiber, 1.3g Protein
½ tsp garlic, minced (about 1 clove) 2 tsp fresh ginger, minced 1½ tsp Balsamic vinegar 1½ tsp reduced-sodium soy sauce 1 tsp sesame oil 1/8 tsp cayenne pepper 4 cups sugar snap peas (1 pound) 2 tsp canola oil Sugar Snap Pea Stir Fry April Prepare the garlic and ginger root as indicated above and combine with balsamic vinegar, soy sauce, and sesame oil. Set aside. In a large nonstick skillet, sauté the peas in canola oil until crisp-tender. Add the sauce mixture; sauté 3 minutes longer. Serve warm. Yield: 4 servings (1 cup each) 150 Calories, 4.0g Fat, 0g Cholesterol, 120mg Sodium, 21.4g Carbohydrates, 7.5g Fiber, 8.0g Protein
Blackberry Yogurt Crunch ½ cup kiwi, diced (about 1 medium) 1 cup blackberries 1 cup low-fat vanilla yogurt ½ cup granola May Place diced kiwis and blackberries in a medium bowl. Gently fold in yogurt. Sprinkle with granola and serve immediately. Yield: 6 servings (½ cup each) 166 Calories, 6.6g Fat, 2mg Cholesterol, 35mg Sodium, 20.0g Carbohydrates, 3.9g Fiber, 6.4g Protein
¼ cup celery, diced (about one rib) ¼ cup carrots, shredded (about one) ¼ cup red onion, diced (about ½ small) ¼ cup tomato, diced (about 1 large) 2 Tbsp fresh dill, chopped*** 2 cup mixed salad greens, any variety ¼ cup Balsamic vinaigrette dressing Lettuce Be Different Salad June Prepare ingredients as described above. In a large bowl, add all ingredients except dressing. Drizzle dressing over all and toss gently. Serve immediately. Yield: 4 servings (½ cup each) ***Dill may be substituted with other favorite herbs such as basil or cilantro 91 Calories, 8.0g Fat, 0mg Cholesterol, 24mg Sodium, 5.0g Carbohydrates, 1.4g Fiber, 1.0g Protein