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 ounces cheese, shredded (1 […]
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* 2 ½ cups uncooked elbow […]
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 2 tablespoons all-purpose […]
Enchilada Casserole (pdf) Makes: 8 servings (1 ½ cups per serving)Preparation Time: 8 to 10 minutesCooking Time: 25 to 30 minutes Ingredientes 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 Drain the corn and […]
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 Collect and measure all ingredients before starting to prepare the recipe. Combine all ingredients in a […]
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 all the fruit, and slice it […]
Flavored Water (pdf) Makes: 2 quartsPreparation Time: 5 minutes Ingredients Try these refreshing flavor combinations, or create your own! Directions Wash all produce. Collect, slice*, and measure all ingredients before starting to prepare the recipe. Add all ingredients plus enough cold water to a fill a 2 quart pitcher. Chill overnight in the refrigerator for […]