Mango Salsa (pdf) Makes: 8 servings (2 tablespoons per serving)Preparation Time: 10 minutes Ingredients 1 mango, diced (or 1 cup thawed frozen chunks)* 1 tablespoon diced onion (optional) 1 tablespoon chopped fresh cilantro (optional) ¼ teaspoon salt 2 tablespoons lime juice Baked Tortilla Chips from the Eating Smart • Being Active Let’s Cook! cookbook Directions […]
Fruit Sorbet (pdf) Makes: 5 to 7 servings (½ cup per serving)Freezing Time: at least 3 hoursPreparation Time: 10 minutes Ingredients Try these refreshing flavor combinations, or create your own! Peach: 2 (15 ounce) cans sliced peaches in 100% fruit juice (makes 7 servings) Pineapple: 1 (20 ounce) can crushed pineapple in 100% fruit juice […]
Baked Tortilla Chips (pdf) Makes: 6 servings (4 chips per serving)Preparation Time: 5 minutesCooking Time: 10 minutes Ingredients Nonstick cooking spray 3 (10 inch) corn, whole wheat flour, or white flour tortillas Salt Directions Preheat oven to 400°F. Collect all ingredients before starting to prepare the recipe. Lightly spray a baking sheet with cooking spray. […]
Zesty Bean Dip (pdf) Makes: 6 servings (⅓ cup per serving)Preparation Time: 5 minutes Ingredients 1 (16 ounce) can refried beans ½ cup salsa 3 tablespoons minced cilantro (optional) ½ small onion, minced (optional) Crackers or Baked Tortilla Chips from the Eating Smart • Being Active Let’s Cook! cookbook Directions Wash the cilantro (if using). […]
Banana Swirl (pdf) Makes: 2 servings (1 cup per serving)Preparation Time: 5 minutesFreezing Time: 2 to 3 hours Ingredients 2 bananas (frozen) 2 tablespoons milk Toppings of your choice (suggestions: nuts, chocolate chips, sliced fruit) Directions Peel bananas, and cut into chunks. Spread individual pieces of banana in a single layer on a baking sheet; […]
Salmon Patties (pdf) Makes: 6 servings (1 patty per serving)Preparation Time: 10 minutesCooking 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 […]
Skillet Mac and Cheese (pdf) Makes: 12 servings (½ cup per serving)Preparation Time: 5 minutesCooking Time: 25 minutes Ingredients 3 tablespoons butter ½ large onion, chopped 3 cups finely-chopped fresh spinach or ¾ cup frozen chopped spinach (thaw and squeeze dry) 2 tablespoons all-purpose flour 1 cup milk, skim or fat-free ½ cup water 2 […]
Fruit Smoothie (pdf) Makes: 6 servings (1 cup per serving)Preparation Time: 5 minutes Ingredients 3 cups frozen strawberries or other frozen fruit 1 banana 1 cup yogurt (plain or vanilla) 1 handful of spinach or kale (optional) 2 cups milk Directions Wash fresh produce. Collect and measure all ingredients before starting to prepare the recipe. […]
Broccoli Cheese Soup (pdf) Makes: 5 servings (1 cup per serving)Preparation Time: 5 minutesCooking Time: 30 minutes Ingredients 3 tablespoons vegetable oil 1 medium onion, diced 3 tablespoons all-purpose flour 4 cups frozen chopped broccoli 3 cups water 1 chicken bouillon cube ½ teaspoon salt ½ teaspoon black pepper ¼ teaspoon garlic powder ½ cup […]
Healthy Refried Beans (pdf) Makes: 4 servings (½ cup per serving)Preparation Time: 5 minutesCooking Time: 10 minutes Ingredients 1 tablespoon vegetable oil ½ onion, diced ⅛ teaspoon garlic powder 1 teaspoon chili powder 1 (15 ounce) can pinto beans, drained and rinsed ⅔ cup broth (chicken or vegetable) Directions Drain and rinse the beans. Collect, […]