March 2015

National Nutrition Month Recipes

Light Chicken Alfredo (Grain and Protein)

Ingredients:

• 10 oz whole-wheat penne or rotini
• 2 10 oz cans low-fat, cream of chicken soup
• 1 1/3 c fat-free half and half
• 1/4 tsp pepper
• 1 dash garlic powder
• 1/3 c Parmesan cheese
• 3 c chicken, cooked and cubed

Directions:

1. Prepare pasta according to package directions. Drain well.
2. In a separate pot, mix soup, half-and-half, pepper, garlic powder, Parmesan cheese, and chicken.
3. Cook for 5 minutes over medium heat, stirring often.
4. Combine noodles and sauce just before serving.

Makes 6 servings. Print recipe card.

Steamed Broccoli

Ingredients:

• 1 bunch broccoli
• 1 clove garlic, minced
• 1 T olive oil
• Salt, to taste

Directions:

1. Cut the crowns from the large stem. Cut each crown into bite size florets.
2. Peel remaining stems if thick and tough. Chop the remaining tender stem.
3. Thoroughly rinse all broccoli.
4. Set broccoli in steamer basket over boiling water. Cook around 5 minutes.
5. In a skillet, heat olive oil and add garlic, cooking until garlic is fragrant.
6. Toss cooked broccoli in olive oil and garlic mixture. Serve hot.

Makes 2-4 servings. Print recipe card.

My Plate Meals

Basic Quiche (Grain, Protein)

Ingredients:

• 1 pie crust, 9 inch, baked
• 1 c vegetables, chopped – broccoli, mushrooms, spinach all work well
• 1 tsp canola oil
• 1/2 c low-fat cheese, shredded
• 3 eggs, beaten
• 1 c non-fat milk
• 1/2 t salt
• 1/2 t pepper
• 1/2 t garlic powder

Directions:

1. Preheat the oven to 375 F.
2. Heat oil on stovetop and add chopped vegetables. Cook until vegetables are slightly softened.
3. Add the vegetables and cheese to the pie shell.
4. Mix the eggs, milk, and seasonings in a small bowl and pour over the vegetables and cheese.
5. Bake for 30-40 minutes or until firm.
6. Cool about 5 minutes before serving.

Makes 6 servings. Print recipe card.

Broiled Tomatoes (Vegetable)

Ingredients:

• 3 large tomatoes
• 1/2 t dried basil
• Dash pepper
• 1/4 c plain bread crumbs
• Cooking spray

Directions:

1. Cut tomatoes in half.
2. Mix basil and pepper.
3. Sprinkle mixture on tomatoes.
4. Top with bread crumbs and spray tops with cooking spray.
5. Grease baking pan with cooking spray and place prepared tomato halves on pan.
6. Broil about 10 minutes.

Makes 3 servings. Print recipe card.

Quick and Easy Pizza Rounds (Grain, Vegetable)

Ingredients:

• 4 English muffins, split
• 1 c pizza sauce
• 1 mozzarella or cheddar cheese, low fat
• 1/3 c green pepper, diced
• 1/3 c white mushrooms, canned or fresh
• Italian seasoning or basil (optional)

Directions:

1. Toast English muffins until slightly brown.
2. Spread English muffins with pizza sauce and evenly top with cheese.
3. Sprinkle with desired toppings and Italian seasoning or basil, if using.
4. Return to toaster oven or convection oven preheated to 350 F.
5. Remove when cheese is melted.

Makes 4 servings. Print recipe card.

Simmered Spinach and Chickpeas (Protein, Vegetable)

Ingredients:

• 1 T canola oil
• 1 yellow onion, chopped
• 1 stalk celery, chopped
• 1 clove garlic, minced
• 1 carrot, chopped
• 1 can diced tomatoes, low sodium
• 1 can chickpeas, low-sodium, drained and rinsed
• 1/4 c water
• 1 lb spinach, frozen
• 1 t lemon juice
• 1/4 t crushed red pepper flakes (optional)
• 3 c brown rice, cooked

Directions:

1. Heat a skillet over medium high heat. When hot, add canola oil.
2. Add celery, carrot, and onion and cook 10 minutes, until vegetables are soft.
3. Increase heat to high and add the tomatoes, beans, and water. Cook for 5 minutes.
4. Decrease heat to low and top the mixture with the frozen spinach.
5. Cover and cook until spinach is heated through, about 10 minutes. Stir well.
6. Serve atop cooked brown rice.

Makes 4 servings. Print recipe card.

Peach Blueberry Smoothie (Fruit, Dairy)

Ingredients:

• 2 c low-fat milk
• 1/2 c blueberries
• 1 c peaches, canned in own juice, drained
• 1/2 t cinnamon or nutmeg, if desired
• 1/2  tsp lemon juice

Directions:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Serve chilled.

Makes 2 servings. Print recipe card.

Carrot Cookies (Vegetable, Grain)

Ingredients:

• 1/2 c margarine, soft
• 1 1/4 c sugar
• 1/4 c water
• 1 c carrot, raw, grated
• 2 egg whites
• 2 c all-purpose flour
• 2 t baking powder
• 1/4 t baking soda
• 1/4 t salt
• 1 t cinnamon
• 2 cups quick oats
• 1 cup raisins or dried cranberries

Directions:

1. Stir together margarine, sugar, and water in a large bowl. Stir in eggs and carrot shreds.
2. Stir flour, baking powder, baking soda, salt, cinnamon, oatmeal, and raisins or cranberries in a separate bowl.
3. Stir oatmeal and flour mixture into the butter and sugar mix. Do not over mix.
4. Drop cookies by teaspoon onto greased baking sheet. Flatten cookies and bake at 350 for 10 minutes. Cookies will be slightly brown.

Makes 30 servings. Print recipe card.