Recipes

Serving Size: 1 cup

Per Serving: $.34

Spanish translation (pdf)

English (pdf)

Ingredients:

• 5 cups assorted vegetable pieces cut in chunks (potatoes, sweet potatoes, winter squash, turnips, carrots, onions, mushrooms)
• 1 tablespoon vegetable or olive oil
• 2 teaspoons dried Italian seasoning
• 1/8 teaspoon black pepper
• 1/8 teaspoon salt

Directions:

1. Heat oven to 425o F.
2. Line a 9×13 pan with aluminum foil.
3. Spread vegetables in pan. Sprinkle oil on vegetables. Stir. Sprinkle with seasoning, pepper, and salt. Stir.
4. Bake uncovered 45 minutes. Turn every 15 minutes.
5. Serve while hot.

Cooking Tips:

• Roasting brings out the sweetness of vegetables.
• Use thyme, basil, or rosemary in place of dried Italian seasoning.
• Save energy. Roast veggies in oven with other food or right after other food is done.
• Use veggies that your family likes.  Leftovers are great.

Serves: 6

Serving Size: 1 Patty

Per Serving: $.52

Spanish translation (pdf)

English (pdf)

Ingredients:

• 1 (14.75-ounce) can salmon, drained
• 1 egg
• 1 slice whole wheat bread, shredded, or 5 crushed saltine crackers
• 3 green onions, including the green stems, or 1/3 cup white onion, chopped fine (about 1/3 medium onion)
• 1 medium garlic clove, minced, or 1/8 teaspoon garlic powder
• Dash black pepper
• ½ teaspoon seasoning (paprika, chili powder, or dill weed)
• 2 teaspoons vegetable oil or olive oil

Directions:

1. Remove any large bones and skin from salmon.  Break into chunks with fork.
2. Break egg into a large bowl. Whisk with fork. Add salmon, bread or crackers, onion, garlic, pepper, and additional seasoning. Mix gently.
3. Form into 6 patties about ½ inch thick.
4. Heat oil over medium heat in a large skillet. Place patties in hot oil skillet. Leave skillet uncovered. Cook 3 minutes. Turn over patties with a spatula. Cook the other side 3-4 minutes to a temperature of 145° F.
5. Serve immediately. Makes a good sandwich with whole wheat bread, tomato, lettuce, and onions.

Cooking Tips:

• One ½ cup serving of canned salmon with bones has about the same amount of calcium as a glass of milk.
• Move the patties as little as possible so they don’t break apart.
• Patties can be frozen for 2-3 months before or after cooking.
• Refrigerate leftover patties up to four days. Patties will not be as crisp.

Serves: 4

Serving Size: 1 apple half

Per Serving: $.45

Spanish translation (pdf)

English (pdf)

Ingredients:

• 2 medium-size tart apples (Granny Smith, Braeburn, Cortland, Jonathan, Fuji)
• 1 teaspoon white or brown packed sugar
• ¼ teaspoon ground cinnamon
• 2 tablespoons oatmeal
• 2 tablespoons (total) raisins, sweetened dried cranberries, chopped walnuts or other nuts
• 1 (6-ounce) container lowfat vanilla yogurt

Directions:

1. Cut apples in half lengthwise. Use spoon to remove cores and hollow out a space 1 inch or more deep.  Arrange apple halves, cut sides up, in microwavable dish.  Cut thin slices off bottoms to keep from tipping. 
2. Combine sugar, cinnamon, oatmeal, raisins, and nuts.  Fill each apple half.
3. Cover with plastic wrap. Fold back one edge ¼ inch to vent steam.
4. Microwave 3 to 3 ½ minutes, or until apples can be cut easily. Take from microwave. Let sit a few minutes.
5. Spoon yogurt over the top.

Cooking Tips:

• Great as a dessert, snack, or for breakfast.
• Storage tip for raw apples: They keep best in a plastic bag in the refrigerator.

Serves: 8

Serving Size: 1 wedge

Per Serving: $.41

Spanish translation (pdf)

English (pdf)

Ingredients:

For the cookie crust:

• 1 large egg white
• ¼ cup vegetable oil
• ¼ cup brown sugar, firmly packed
• 1/3 cup all-purpose flour
• ¼ teaspoon ground cinnamon
• ¼ teaspoon baking soda
• 1 cup uncooked quick-cooking oatmeal
• Cooking spray

For the topping:

• 3 ounces fat-free cream cheese, softened
• ½ (6-ounce) container nonfat vanilla yogurt
• Fruit for topping the pizza

Directions:

1. Preheat the oven to 375° F.
2. Use a medium mixing bowl to beat egg white until foamy.  Add oil and sugar. Beat until smooth.
3. Use a small bowl to stir together the flour, cinnamon, and baking soda. Add to sugar mixture. Stir in oatmeal.
4. Line a baking sheet with aluminum foil and spray with cooking spray. Spread the dough in a 9-inch circle.
5. Bake about 12 minutes. Crust will begin to puff but does not look done. Remove from oven and let cool about 20 minutes. The crust continues to cook while cooling.
6. Use a small bowl to stir together the cream cheese and yogurt until smooth. Cover with plastic wrap and refrigerate until cool.
7. Transfer the crust to a serving plate. Spread the cream cheese mixture over the crust. Arrange fruit on top.
8. Cut into wedges and serve, or refrigerate up to 2 hours, covered and uncut.

Cooking Tips:

• Make fruit into dessert. Any variety of fresh fruit will work, or use canned fruit such as pineapple or mandarin oranges. Use flavored yogurt instead of vanilla to vary color and flavor.
• Dip fruits that turn brown after cutting in lemon juice and drain well before adding to pizza. This works for bananas, apples, peaches, or pears.

Serves: 8

Serving Size: 1½ cups

Per Serving: $1.07

Spanish translation (pdf)

English (pdf)

Ingredients:

• 1 pound lean ground beef, rinsed and drained
• 1½ cups uncooked instant brown rice
• 2 cups water
• 1 cup onion, chopped (about 1 medium)
• 1 tablespoon chili powder
• 3 cups tomatoes, chopped
• 1 seeded jalapeño, chopped finely
• 2 cups spinach or romaine lettuce
• 1 cup 2%-fat shredded cheese

Directions:

1. Cook ground meat in a large skillet until brown (160° F).  Drain off fat. Rinse meat with warm water to remove more fat.
2. Add rice, water, onion, and chili powder to meat in skillet.
3. Cover. Simmer over low heat about 15 minutes to cook rice.
4. Add tomatoes and jalapeño. Heat for 2-3 minutes.
5. Place layers of spinach or romaine lettuce, rice mixture, and cheese on plates. Serve at once.

Cooking Tips:

• 2 (14.5 ounce) cans Mexican-style tomatoes can be used in place of fresh tomatoes and jalapeño. This will increase the sodium.
• Refrigerate grease or grease water in a container. Discard in garbage when grease becomes solid.

Serves: 6

Serving Size: 1 ½ cups

Per Serving: $1.07

Spanish translation (pdf)

English (pdf)

Ingredients:

• 4 cups sliced, assorted vegetables (zucchini, broccoli, peas)
• 1 cup grape or fresh tomatoes, chopped and seeds removed
• 8 ounces whole-wheat pasta (rotini, bow tie, penne)
• 1½ tablespoons vegetable or olive oil
• 2 medium garlic cloves, minced or ¼ teaspoon garlic salt
• ½ cup onion, chopped (about ½ medium onion)
• 1 teaspoon dried Italian seasoning
• ¼ teaspoon salt
• 1/8 teaspoon black pepper
• ¼ cup parmesan cheese
• ½ cup shredded mozzarella cheese

Directions:

1. Wash and prepare vegetables.
2. Cook pasta according to package directions. Drain water from cooked pasta and save ¼ cup of water.
3. Heat oil in a large skillet as pasta cooks. Add garlic and onion to skillet. Sauté over medium heat about 1-2 minutes or until soft.
4. Add any uncooked hard vegetables and cook for 3 minutes. Add soft vegetables and continue to cook. Add Italian seasoning, salt, and pepper. Add tomatoes last and cook until warm.
5. Add cooked drained pasta to the vegetables. Add a little of the water from the pasta if needed.
6. Add cheeses to mixture. Stir until cheese is mostly melted.
7. Serve immediately.

Cooking Tips:

• Pasta and cheese may help picky eaters enjoy veggies. Vary the flavors and colors!
• Add protein to this dish by stirring in cooked beans, meat, or fish.
• Use thawed frozen veggies in this recipe.
• Keep pasta on hand and use when you have extra veggies.
• Use this recipe for a quick, delicious, and nutritious meal.

Serves: 4

Serving Size: 1¾ cups

Per Serving: $1.08

Spanish translation (pdf)

English (pdf)

Ingredients:

• 2 teaspoons vegetable or olive oil
• 1 cup onion, chopped (about 1 medium onion)
• 1 carrot, chopped or sliced into small pieces
• 2 cups frozen broccoli stir-fry vegetable mixture, thawed
• 2 cups cooked meat or poultry cut into bite-size pieces
• 1 cup water
• 1 (3-ounce) package beef-flavored instant ramen noodles, broken into pieces

Directions:

1. Heat oil in a large skillet. Add onion and carrots and sauté until soft (about 5 minutes).
2. Thaw the broccoli mixture in the microwave and drain.
3. Add the broccoli and cooked meat to the skillet. Stir and heat (about 1-2 minutes).
4. Add the noodle seasonings to the water and stir into the pan.
5. Break apart the ramen noodles. Add to the skillet when the water simmers. Stir to moisten the noodles. Cover the skillet and cook until done (about 2 minutes).
6. Serve immediately.

Cooking Tips:

• Use cooked meat and vegetables from other meals.
• Substitute 1 pound of ground beef or turkey to yield two cups of meat.
• Rinse cooked, crumbled ground beef with hot tap water to reduce fat by 50 percent.

Serves: 2

Serving Size: 1¼ cup

Per Serving: $.75

Spanish translation (pdf)

English (pdf)

Ingredients:

• ½ banana
• ½ cup frozen berries
• 1 (6-ounce) container strawberry yogurt

Directions:

1. Blend all ingredients well in blender.
2. Pour into your favorite glass and enjoy!

Cooking Tips:

• Be sure to wash your hands and fresh fruit before preparing.
• Can use over-ripe fruit.
• Freeze your smoothies in plastic cups and take them in your cooler for picnics.
• Use one cup of frozen or other fresh fruit instead of bananas and strawberries.
• If you enjoy this recipe try these other smoothie options, Orange Smoothie and Fruit Smoothies.

Serves: 8

Serving Size: 1 Enchilada

Per Serving: $.79

Spanish translation (pdf)

English (pdf)

Ingredients:

• 1 pound boneless, skinless chicken breast (about 2 cups)
• ½ cup water
• 1 tablespoon chili powder
• 1 can (15-ounce) low sodium black beans, rinsed and drained
• 1 cup frozen corn
• 1 cup salsa
• 8 whole wheat tortillas
• Cooking spray
• ½ cup 2%-fat shredded cheddar cheese

Directions:

1. Cut chicken breast into 4-5 chunks. Simmer in a large saucepan with water and chili powder. Cook until internal temperature is 165° F (about 10 minutes).
2. Remove chicken from pan. Cut or shred into small chunks and return to pan. Add beans, corn, and salsa to saucepan. Cook until hot, about 2 minutes. Remove from heat.
3. Spread 1/2 cup of chicken mixture down the center of each tortilla. Roll up and place seam-side down in greased 9×13 pan.
4. Spread any leftover chicken mixture over the top of the enchiladas.
5. Bake at 375o F for 12-15 minutes.
6. Sprinkle cheese on top of the enchiladas during the last 5 minutes of cooking.
7. Serve immediately.

Cooking Tips:

• Wash hands with soap before and after working with raw chicken.
• Divide the enchiladas into 2 pans. Wrap and freeze half of them for another meal. Or, cook them all and freeze individual enchiladas for lunches.
• Prepare ahead by doing steps 1 and 2 the day before you plan to serve. Cover and refrigerate overnight. Assemble, cook, and serve.
• Learn how to prepare dry beans.

Serves: 4

Serving Size: 1 sandwich

Per Serving: $.54

Spanish translation (pdf)

English (pdf)

Ingredients:

• 6 large hard-cooked eggs
• ¼ cup reduced-fat mayonnaise
• 1½ teaspoons prepared mustard
• 1½ teaspoons sweet pickle relish
• ½ cup celery, chopped finely
• Dash salt
• 1/8 teaspoon black pepper
• 4 whole wheat English muffins

Directions:

1. Prepare eggs as directed on inside back cover.
2. Crack and peel the eggs; chop coarsely and place in a large mixing bowl.
3. Add mayo, mustard, relish, and celery. Mash together.
4. Season with salt and black pepper.
5. Serve on toasted English muffins, whole wheat bread, or crackers.

Cooking Tips:

• Store in a covered container in the refrigerator for up to 3 days (will get a little watery after the first day).
• Hard cook extra eggs for breakfast or snacks. Eggs are high in protein and low in cost.
• Learn how to prepare hard cooked eggs.

Spanish Translation (pdf)

English (pdf)

Ingredients:

• 1 dozen eggs

Directions:

1. Place the eggs in a saucepan and cover with cold water, enough to reach the top of the shells.
2. Cover the pan and bring to a light boil for 1-2 minutes, remove from heat, and let stand 15 minutes.
3. Drain, cover with ice water, and let stand until cool.

Give this a try:

• Hard cook eggs, don’t hard boil. The cooking water must come to a full boil in this method, but the pan is then removed from the heat. The eggs will continue to cook gently in the hot water. This method produces tender eggs. It also reduces cracking and the green color that can form around hard-cooked yolks.
• Use the hard-cooked eggs to make deviled eggs for your next picnic.
• Add chopped eggs to any leafy green salad as a topper.
• Add egg slices on crispy, buttered toast for a quick, yet healthy breakfast idea.
• Add chopped eggs to a casserole to pack a protein punch!
• Prepare your eggs and then try the Creamy Egg-Salad Sandwich or Rhonda’s Deviled Egg recipes.

Ingredients:

• 4 whole wheat pita pockets
• 1 tablespoon vegetable oil, olive oil, or use oil spray
• 1½ teaspoons garlic powder
• 2 tablespoons thyme, basil, or oregano
• ½ teaspoon salt

Directions:

1. Preheat oven to 350°F.
2. Mix the seasonings together in a bowl.
3. Cut around the edges of the pita pockets to make 2 thin rounds. Stack and cut into 6 wedges each.
4. Place the wedges smooth side down on cookie sheets. Spray or brush each wedge with oil. Sprinkle with seasoning mix.
5. Bake 8-10 minutes. Chips will begin to crisp and brown. Flip the chips. Continue baking 8 to 10 minutes more until they are fully toasted.
6. Remove from oven and let cool.

Money saving tip:

• Chips can be stored up to 3 days in an airtight container or frozen.

Give this a try:

• Use cinnamon as the seasoning to make sweet pita chips.  Serve with fruit salsa or yogurt.
• Substitute for nacho chips in nachos.
• Spread peanut butter on the chips for a quick after school snack.
• Try them with our After School Hummus.

Serves: 8

Serving Size: 2 Tbsp

Per Serving: $.27

Spanish translation (pdf)

English (pdf)

Ingredients:

• 1 can (15-ounce) reduced-sodium garbanzo beans (chickpeas)
• 2 medium garlic cloves, minced or ¼ teaspoon
• garlic powder
• 1½ tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 tablespoon olive oil or vegetable oil
• 1/8 teaspoon black pepper
• ½ cup plain nonfat yogurt

Directions:

1. Use a blender or food processor. Combine garbanzo beans, garlic, lemon juice, cumin, oil, and pepper. Blend on low speed until the beans are mashed.
2. Stir in yogurt with spoon.
3. Refrigerate for several hours or overnight so the flavors blend.
4. Serve with pita chips, crackers, or fresh veggies.

Cooking Tips:

• Hummus packs a lot of protein and fiber.  Let your kids dip raw veggies, crackers, or pita chips into this healthy snack.
• Before adding to blender: mash the beans with a fork, chop garlic finely, and then stir the ingredients frequently.
• Add 1/3 cup chopped red pepper.
• Store the hummus in an airtight container in the fridge. Use within 2-3 days.
• Learn how to make your own homemade pita chips.

Ingredients:

• 1 package dried beans (You will need 3 cups for the Winter Black Bean Soup recipe.)

Directions:

1. Spread dried beans on a baking sheet. Remove any small stones, dirt pieces, or withered beans. Rinse.

2. Place rinsed beans in a large cooking pan. Cover with 3 cups of water per 1 cup of beans. Use 10 cups for a 1 lb bag. Do either a short soak or a long soak.

• Short Soak – Bring beans to a boil, boil for 2-3 minutes, remove from heat, and let stand covered for 1-4 hours. Rinse beans.
• Long Soak – Cover beans with cold water and soak overnight in an uncovered pot. Rinse beans.

3. Cover beans with fresh cold water and bring to a boil. Reduce heat and simmer until tender. Cooking time varies with bean varieties and soaking times. Long soaks can shorten cooking times. Read package directions. In general:

• Cook 2 hours: black, great northern, kidney, navy, small white, and pinto beans
• Cook 3 hours: garbanzo (chickpeas) and red beans

Money saving tip:

• Cook a large pot of beans at one time and freeze in 1½ cup portions, which is about 1 can (15-ounce) can. Thaw using the defrost cycle of microwave, in the refrigerator overnight, or by setting them in a pan of water for 1 hour.

Give this a try:

• Add beans to a vegetable or pasta salad to make it a protein‐rich main dish.
• Mash cooked beans, spread on a soft tortilla, heat, and eat! Include other ingredients such as cheese, lettuce, tomato, salsa.
• Also try our Winter Black Bean Soup, Vegetarian Chili, Cheesy Enchilda Bake, Quick Black Bean Salad, Cowboy Caviar, Santa Fe Stuff Potatoes, Make-ahead Mexican Rollups, Jicama & Black Bean Dip.     

Serves: 4

Serving Size: 1¼ cup

Per Serving: $.90

Spanish translation (pdf)

English (pdf)

 Ingredients:

• 3 cups cooked black beans
• 2 teaspoons vegetable oil
• ½ cup onion, chopped (about ½ medium onion)
• 1 tablespoon chili powder
• 1 teaspoon ground cumin (optional)
• 1 can (14.5-ounce) Mexican-style diced tomatoes
• 1 cup water
• 1 tablespoon lime or lemon juice (optional)
• Nonfat yogurt or lowfat sour cream and cilantro
• for garnish (optional)

Directions:

1. Prepare beans as directed on inside back cover.
2. Heat oil in a large saucepan over medium heat. Add onion and cook. Stir until onion begins to soften, about 2 to 3 minutes. Add chili powder. Add cumin, if you like. Cook and stir for 1 minute.
3. Add tomatoes, beans, and water. Bring to boil. Reduce heat and simmer for 10 minutes covered.
4. Remove from heat and stir in lime or lemon juice, if you like.
5. Garnish before serving.

Cooking Tips:

• Thin the soup by adding water. Thicken soup by cooking longer without the cover.
• Soup can be cooked in a slow cooker on low for 3-4 hours.
• You can use 2 (15-ounce) cans reduced sodium black beans, rinsed, in place of the cooked black beans.
• Learn how to prepare the bean dry bean.