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Recipes
Here is a guide to what is available during the different season of the year.
Select a taste recipe that you would like to know how to make!
Attached at the bottom of each recipe there is a downloadable PDF.
Breakfast:
Breakfast Parfait Breakfast Parfait
Banana Pancakes with Apple Topping
Lunch:
Turkey Salad with Orange Vinaigrette
Broccoli & Black Bean Quesadillas
Dinner:
Snacks:
Cinnamon Sugared Pumpkin Pecan Muffins
Breakfast:
Breakfast Parfait Breakfast Parfait
Prep time: 15 minutes Makes: 6 Servings
Ingredients
- 3 Cups chopped apple or other fruit (fresh, canned or frozen)
- 2 Cups low fat yogurt, plain or vanilla
- 1 ½ cups low fat granola or your favorite whole grain cereal
- Fruit ideas: Apple, banana, or fresh, canned or frozen peaches, pineapple, strawberries, etc.
- Cereal ideas: low fat granola or whole grain cereal with flakes and clusters.
Instructions
- Drain canned fruit; thaw frozen fruit.
- Cut fruit into bite size pieces.
- Place ½ cup fruit in bottom of cup or bowl.
- Spoon 1/3 cup yogurt on top of the fruit.
- Spoon ¼ cut cereal on the top of the yogurt
Banana Pancakes with Apple Topping
Makes: 6 servings
Ingredients
- 2 units egg
- 1 1/2 cups milk (1%)
- 1 tablespoon honey
- 3 tablespoons oil
- 3/4 cup whole wheat flour
- 3/4 cup flour (all purpose)
- 2 teaspoons baking powder
- 2 units bananas
- 3 units apples
- 3 tablespoons sugar
- 1 teaspoon Cinnamon
- 1/4 cup water
Directions
- Beat eggs. Beat in milk, honey and oil.
- Add flours and baking powder.
- Slice bananas and add to mixture.
- Coat a large, non-stick frying pan or griddle with non-stick cooking spray. Warm the pan over medium heat for 2 minutes.
- Spoon 1/4 cup of the batter onto the heated griddle for each pancake (adjust more or less depending on pancake size).
- Cook until the tops are bubbly and the pancakes are dry around the edges. Flip and cook for 2-3 minutes or until golden on both sides. Place pancakes on a platter and keep warm.
- Repeat steps 5 and 6 until batter has been used, using more non-stick cooking spray as needed.
Apple Topping:
- Wash apples, remove cores, and slice thinly with peel still on.
- Combine apples with the sugar, cinnamon, and water.
- Cook in skillet for 10 minutes and spoon on top of pancakes.
Lunch:
Turkey Salad with Orange Vinaigrette
Ingredients:
- ¼ cup orange juice
- 2 tablespoons vinegar, white wine
- 2 tablespoons onion (finely chopped)
- ¼ teaspoon salt
- 1 dash pepper
- 1 tablespoon oil
- 2 teaspoons Dijon mustard
- 4 cups salad greens (torn)
- 2 cups cooked turkey breast (cut into julienne strips)
- 1 can mandarin orange sections (11 ounces, drained)
- ½ cup celery (sliced)
Directions:
- In a jar with tight-fitting lid, combine all vinaigrette ingredients; shake well. If you don’t have a container with a tightfitting lid, place ingredients in a small mixing bowl and mix together with a whisk.
- In a large bowl, combine all salad ingredients; toss gently.
- Serve with vinaigrette. If desired, garnish with fresh strawberries.
Notes:
You can substitute 1 ½ teaspoons dried chopped onion for the chopped fresh onion or as recommended on the dried onion container. Prepare the dressing at least 10 minutes before you need it to allow the dried onion to re-hydrate from the fluids in the dressing.
Makes: 5 servings
Ingredients:
- 2 cups cooked chicken (chunked)
- 1/2 cup celery
- 1/4 cup green pepper
- 1/4 unit onion
- 1/2 unit cucumber
- 1/2 cup grape
- 1 unit apple (small, diced, leave the peel on)
- 1/4 cup yogurt, plain
Directions:
- Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces.
- Chop the celery into small pieces.
- Chop the green pepper into small pieces.
- Peel and chop 1/4 of an onion.
- Peel and chop half of a cucumber.
- Chop the apple into pieces. It’s okay to leave the peel on the apple.
- Cut the grapes in half.
- Put all the ingredients in a large bowl. Stir together. Notes Serve on lettuce, crackers, or bread.
Prep time: 20 minutes Makes: 12 servings
Ingredients:
- 1 rotisserie chicken breast, skin and visible fat removed, deboned and meat chopped.
- 1 head of lettuce
- 2 large, fresh tomatoes, seeded and chopped
- 1 package (approx. 2 cups) shredded carrots
- 1 cup shredded low fat cheddar or Monterey jack cheese
- 12- 8” whole wheat tortillas 1 bottle fat free dressing
Directions:
- Warm tortilla in oven, skillet or microwave (wrapped in moist paper towel) but do not allow to brown.
- Divide the chicken, lettuce, chopped tomatoes, shredded carrots and cheese equally among the tortillas.
- Top each tortilla with 2 tablespoons of dressing.
- To eat, either fold in half like a taco or roll into a wrap
Broccoli & Black Bean Quesadillas
Makes 4 servings Serving size: 1 Tortilla
Ingredients:
- 4 (8-inch) flour tortillas
- 1 cup black beans, cooked
- 1 cup grated cheddar cheese
- 1 cup broccoli, cooked
- 1 tbsp. vegetable oil
- ¼ cup salsa (optional)
Instructions:
- Mash beans well with a potato masher.
- Grate cheese and add to beans.
- Chop the cooked broccoli and add to beans.**
- Heat oil in frying pan on medium heat.
- Lay a tortilla flat on a plate. Put ¼ of the bean mixture on half the tortilla.
- Fold the other half over and place in pan.
- Cook 3-4 minutes on each side or until lightly browned.
- Remove from pan and cut into quarters. Repeat for remaining tortillas.
** You could add ¼ cup salsa to the bean mixture if desired.
Serve warm with salsa, guacamole, and/or fat free sour cream. If using a non-stick griddle there is no need to grease the pan.
Dinner:
Prep time: 10 minutes Makes: 6 Servings
Ingredients:
- 1 cup onion, chopped
- 1 clove garlic, minced
- 1/2 cup Carrot, sliced
- 1 tablespoon vegetable oil
- 8 cups water
- 2 Chicken bouillon cubes
- 1/4 teaspoon hot pepper flakes (optional)
- 3 pounds Potatoes, cubed
- 4 cups kale, chopped
- 1/4 lb Turkey kielbasa sausage, sliced (low-fat)
- 1/4 teaspoon pepper
Instructions:
- Cut onion in half. Cut ends and discard. Peel onion. Chop onion. Mince garlic. Peel and slice carrot.
- Heat oil in large pot over medium heat. Add onion, garlic, and carrots. Cook for 10 minutes.
- Add water, bouillon and hot pepper flakes. Cover and bring to boil.
- Wash and peel potatoes. Cut into 1/2-inch cubes.
- Add potatoes to boiling water. Cover and cook 10 minutes.
- Wash kale, remove tough stems and chop finely. (A child could help tear leaves in pieces instead of chopping.) Slice sausage.
- Add kale and sausage to soup. Cook uncovered 5 minutes. Add pepper for taste.
Cook time: 20 minutes Makes: 8 servings
Ingredients:
- 1 tablespoon vegetable oil
- 2 units chicken breast (whole, skinless, boneless)
- 1 can diced tomatoes (14 1/2 oz., with juice)
- 1 cup chili sauce (low sodium)
- 1 unit green pepper (chopped, large)
- 2 units celery stalk (chopped)
- 1 unit onion (chopped, small)
- 2 units garlic clove (minced)
- 1 teaspoon dried basil
- 1 teaspoon parsley (dried)
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon salt
Directions:
- Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken and cook until no longer pink when cut (3-5 minutes).
- Reduce heat to medium (300 degrees in electric skillet).
- Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, and salt.
- Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes. Serve over hot, cooked rice or whole wheat pasta. Refrigerate leftovers within 2-3 hours.
Makes: 5 servings
Ingredients:
- 1 unit head of cabbage
- 1/2 pound lean ground beef
- 1/2 pound ground turkey
- 1 unit onion (small, minced)
- 1 slice whole wheat bread (stale, crumbled)
- 1 tablespoon lemon juice
- 1/4 cup water
- 1/8 teaspoon black pepper
- 1 can diced tomatoes (16 oz)
- 1 unit onion (small, sliced)
- 1 cup water
- 1 unit carrot (medium, sliced)
- 1 tablespoon lemon juice
- 2 tablespoons brown sugar
- 1 tablespoon corn starch
Directions:
- Rinse and core cabbage. Carefully remove 10 outer leaves, place in saucepan, and cover with boiling water. Simmer 5 minutes. Remove and drain cooked cabbage leaves on paper towels.
- Shred 1/2 cup of raw cabbage and set aside.
- Brown ground beef and turkey and minced onion in skillet. Drain fat.
- Place cooked and drained meat mixture, bread crumbs, water, and pepper into mixing bowl.
- Drain tomatoes, reserving liquid, and add 1/2 cup of tomato juice from can to meat mixture. Mix well; then place 1/4 cup of filling on each parboiled, drained cabbage leaf. Place folded side down in skillet.
- Add tomatoes, sliced onion, water, shredded cabbage, and carrot. Cover and simmer about 1 hour (or until cabbage is tender), basting occasionally.
- Remove cabbage rolls to serving platter; keep warm.
- Mix lemon juice, brown sugar, and cornstarch together in small bowl. Add to vegetables and liquid in skillet, and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.
Prep time: 10 minutes Makes: 4 Servings
Ingredients:
- 1 tablespoon olive oil
- 2 stalks celery, chopped
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 teaspoons dried parsley
- 1 teaspoon Italian seasoning
- 1/4 teaspoon crushed red pepper flakes salt to taste
- 1 (14.5 ounce) can chicken broth
- 2 medium tomatoes, peeled and chopped
- 1 (8 ounce) can tomato sauce
- 1/2 cup uncooked spinach pasta
- 1 (15 ounce) can cannellini beans, with liquid
Instructions:
- Heat olive oil in a large saucepan over medium heat. Cook celery, onion, garlic, parsley, Italian seasoning, red pepper flakes, and salt in the hot oil until onion is translucent, about 5 minutes. Stir in chicken broth, tomatoes and tomato sauce, and simmer on low for 15 to 20 minutes.
- Add pasta and cook 10 minutes, until pasta is tender.
- Add undrained beans and mix well. Heat through. Serve with grated Parmesan cheese sprinkled on top.
Snacks:
Cinnamon Sugared Pumpkin Pecan Muffins
Makes: 12 Servings
Ingredients:
- 8 tablespoons sugar (divided)
- 2 teaspoons cinnamon (divided)
- 1 cup bran flakes
- 1 cup skim milk
- 1 cup flour
- 1 tablespoon baking powder
- 1/2 teaspoon baking soda
- 1 cup canned pumpkin
- 1 unit egg
- 1 tablespoon vanilla
- 1/4 cup finely chopped pecans
Directions:
- Preheat oven to 400 degrees. Spray 12 muffin cups with cooking spray.
- Combine 2 Tablespoons sugar and 1/2 teaspoon cinnamon in a small bowl; set aside.
- In a large bowl, combine cereal and milk and set aside for 5 minutes.
- Combine 6 Tablespoons sugar, 1 1/2 teaspoons cinnamon, flour, baking powder and baking soda in a bowl. Whisk pumpkin, egg and vanilla into cereal.
- Fold in dry mixture; being careful not to over mix. Spoon into prepared pan and sprinkle with pecans and sugar-cinnamon mixture. 6. Bake for 20-25 minutes or until a toothpick comes out clean.
Makes 6 servings Serving Size: 1 Apple
Equipment:
- Measuring cups and spoons
- apple corer
- melon baller
- vegetable peeler
- shallow baking dish
- bowl & mixing spoon
Ingredients:
- 6 medium baking apples
- ½ cup raisins
- 1 tsp of cinnamon
- ½ cup 100% Apple Juice
Instructions:
- Preheat oven to 350 degrees.
- Wash, dry and core apples (use a melon baller to remove the core, leaving the bottom of the apple in tact)
- For adult helper ONLY: Remove a 1 inch strip of peel around the center of each apple. Place apples in a shallow baking dish.
- Fill each apple with 1 tablespoon of raisins and pour 2 Tablespoons of Apple Juice over each apple.
- Sprinkle 1/8 teaspoon of cinnamon over each apple.
- Return apples to the baking dish
- Bake uncovered for 30 minutes, or until apples a re tender.
- Serve with frozen yogurt or whipped cream
Ingredients:
- 3 tablespoons sugar
- 1 teaspoon cinnamon
- 3 teaspoons vegetable oil
- 2 cups Apples, medium, chopped
- 1/3 cup vanilla yogurt, low-fat
- 4 units Tortillas, flour, 6-inch
Directions:
- Mix sugar and cinnamon in small bowl.
- Pour 1 teaspoon vegetable oil in small saucer.
- Wash and chop apples. Place in medium bowl.
- Add yogurt to apples. Stir to combine.
- Lay tortilla flat on plate. Use fingers to lightly coat top side with oil. Sprinkle with a spoonful of cinnamon sugar.
- Flip tortilla so un-oiled side is up. Fill half of tortilla with 1/4 of apple mixture.
- Fold other half of tortilla over mixture.
- Heat 2 teaspoons of vegetable oil in skillet on medium.
- Place folded tortilla in pan and cook about 1 minute or until lightly browned.
- Flip and cook second side in the same manner.
- Remove from pan and cut in half.
- Repeat with remaining tortillas.
Last updated August 27, 2019
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