Broccoli Cheese Soup (pdf) Makes: 5 servings (1 cup per serving) Preparation Time: 5 minutes Cooking Time: 30 minutes Ingredients 3 tablespoons vegetable oil 1 medium onion, diced 3 tablespoons all-purpose flour 4 cups chopped broccoli 3 cups water 1 chicken bouillon cube ½ teaspoon black pepper ¼ teaspoon garlic powder ½ cup milk 4 […]
Skillet Mac and Cheese (pdf) Makes: 12 servings (½ cup per serving) Preparation Time: 5 minutes Cooking Time: 25 minutes Ingredients 3 tablespoons butter ½ large onion, chopped 3 cups finely chopped fresh spinach or ¾ cup frozen chopped spinach (thawed and squeezed dry) 2 tablespoons all-purpose flour 3 ½ cups milk* ¾ cup water* […]
Salmon Patties (pdf) Makes: 6 servings (1 patty per serving) Preparation Time: 10 minutes Cooking Time: 5 to 10 minutes Ingredients 1 (14.75 ounce) can salmon* 1 tablespoon lemon juice Cold water ¼ cup minced celery (optional) 1 tablespoon minced green pepper (optional) ½ medium onion, minced 2 large eggs ⅓ cup bread crumbs or cracker crumbs […]
Enchilada Casserole (pdf) Makes: 8 servings (1 ½ cups per serving)Preparation Time: 8 to 10 minutesCooking Time: 25 to 30 minutes Ingredients 1 (28 ounce) can green enchilada sauce 1 (15 ounce) can pinto or black beans, drained and rinsed 3 cups cooked brown rice* or 1 cup instant brown rice (for skillet) 1 (15 […]
Vegetables and Creamy Dip (pdf) Makes: 12 servings (½ cup vegetables and 2 tablespoons of dip per serving)Preparation Time: 10 to 15 minutes Ingredients 6 cups washed raw vegetables such as broccoli florets, cauliflower florets, carrot sticks, celery sticks, jicama, sliced bell pepper, or sliced cucumber 2 cups cottage cheese ½ teaspoon salt ¼ teaspoon […]
Hummus with Raw Veggies (pdf) Makes: 8 servings (1 cup veggies and ¼ cup hummus per serving)Preparation Time: 10 minutes Ingredients 8 cups of washed raw veggies such as carrot, broccoli florets, celery sticks, cucumber slices, or slices of green pepper 1 (15 ounce) can garbanzo beans (chickpeas), drained and liquid saved 1 medium clove […]
Mexican Pinwheels (pdf) Makes: 6 servings (5 pinwheels per serving)Preparation Time: 10 minutes Ingredients 3 ½ tablespoons (2 ounces) cream cheese, softened 2 tablespoons canned corn, drained 2 tablespoons canned, chopped green chiles, drained 2 teaspoons minced onion 2 tablespoons salsa 3 (10 inch) flour or whole wheat flour tortillas Directions Wash hands with soap […]
Energy Bites (pdf) Makes: 8 servings (2 bites per serving)Preparation Time: 10 minutes Ingredients ½ cup creamy peanut butter ½ cup honey 2 cups nonfat instant dry milk 1 cup quick oatmeal (unflavored) ½ cup crispy rice cereal Directions Wash hands with soap and water. Collect and measure all ingredients before starting to prepare the […]
Fruit and Peanut Butter Dip (pdf) Makes: 6 servings (1 cup fruit and 2 tablespoons dip per serving)Preparation Time: 10 minutes Ingredients 6 cups of washed raw fruit such as apple, banana, pear, grapes, or strawberries ½ cup plain yogurt ½ teaspoon vanilla ⅓ cup peanut butter Directions Wash hands with soap and water. Wash […]
Flavored Water (pdf) Makes: 2 quartsPreparation Time: 5 minutes Ingredients Try these refreshing flavor combinations, or create your own! Directions Wash hands with soap and water. Wash all produce under cold running water. Wash lemon or lime (if using) with a clean produce brush under running water. Collect, slice*, and measure all ingredients before starting […]