Author: Kara Bonsack

Bolsillos de mantequilla de maní y banana

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Bolsillos de mantequilla de maní y banana

Bolsillos de mantequilla de maní y banana


Hace cuatro porciones

Ingredientes:  

  • Cuatro cucharitas mantequilla de maní  
  • Dos tortillas de granos enteros  
  • Una banana, cortada  
  • Dos fresas, cortadas  
  • Canela  
  • Aceite en aeroso 

Instrucciones: 

Lava las manos con agua tibia y jabón. Lava las fresas. Unta dos cucharas de mantequilla de maní en cada tortilla. Pon una mitad de banana y rebanadas de fresa en una mitad de cada tortilla. Espolvoréalas con canela y dóblalas por la mitad, empujándolas cuidadosamente. Cubre la sartén grande con el aceite en aerosol. Caliéntala al fuego medio-alto. Cocina una tortilla de a uno hasta que cada lado está marrón dorado, alrededor de dos minutos para cada lado. Corta cada tortilla en dos y sírvelas. 

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

One Pan Spaghetti

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Spaghetti cooking in a skillet

Serves: 8

Try whole grain pasta for added protein and fiber!

Ingredients

  • 1 pound ground beef (lean)
  • 1 onion (medium, chopped)
  • 3 1/2 cups water
  • 1 can tomato sauce (15 ounces)
  • 2 teaspoons dried oregano
  • 1/2 teaspoon sugar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon rosemary
  • 1/4 teaspoon pepper
  • 2 cups spaghetti noodles (broken)
  • 1 cup Parmesan cheese (shredded)

Directions

  1. Brown meat and onions in a large skillet over medium-high heat. Drain fat.
  2. Stir in water, tomato sauce, and spices; bring to a boil.
  3. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking.
  4. When spaghetti is tender, top with grated cheese.
  5. Refrigerate leftovers within 2 hours.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Tuna Burger

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Tuna Burgers on a plate

Makes 6 burgers.

Ingredients

  • 2 (4.5-ounce) cans low sodium tuna
  • 1 cup bread crumbs, divided
  • 1 cup low-fat cheddar cheese, shredded
  • 1 egg, lightly beaten
  • ½ cup non-fat ranch salad dressing
  • ¼ cup finely chopped onion
  • Non-stick cooking spray

Directions

  1. Wash hands with soap and warm water.
  2. Drain tuna, separate into flakes using a fork
  3. In a medium bowl, combine tuna, ½ cup bread crumbs, cheese, egg, salads dressing, and onion.
  4. Form six patties; coat each side with remaining ½ cup bread crumbs.
  5. Spray non-stick skillet with cooking spray; heat to medium heat.
  6. Cook patties 3-5 minutes on each side until golden brown.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Bone Power Smoothie

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makes 1 serving

Ingredients

  • 1 cup milk (can be any type of milk like lactose free milk, soy milk, water)
  • 1/2 cup yogurt
  • 3/4 cup blueberries
  • 1 ripe small banana
  • 1 handful of spinach
  • 2 Tbsp. peanut butter (or sun butter)

Directions

Combine 1 Cup Milk, 1/2 cup yogurt, 3/4 cup blueberries, 1 ripe small banana, 1 handful of spinach, and 2 Tbsp. peanut butter (or sun butter) into a blender, and blend until smooth.

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Butternut Squash Chili

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Butternut Squash Chili

Makes 8-10 servings.

Ingredients

  • butternut squash (If you're finding the squash too hard to cut, you can poke holes in it with a fork and then microwave for a few minutes to soften.)
  • 1 onion
  • 1 bell pepper (optional)
  • 1 tablespoon oil
  • 1 pound ground turkey or beef
  • 1 can (15.5 oz) black beans
  • 1 can (15.5 oz) kidney beans
  • 1 can diced tomatoes (15.5 oz)
  • 1 can tomato sauce (29 oz)
  • 1 teaspoon cumin
  • 1 teaspoon chili powder

Directions

  1. Wash your hands with water and soap.
  2. Dice the squash, onion and bell pepper.
  3. Heat the oil in a large pot.
  4. Once the oil is hot, brown the ground turkey or beef with the onion, about 10 minutes.
  5. Rinse the beans and add them to the pot.
  6. Add the squash, bell pepper, diced tomatoes, tomato sauce, and spices.
  7. Cook all together until the squash is soft, about 30-40 minutes.
  8. Serve and enjoy! Top with shredded cheese if desired.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Strawberry Banana Smoothie

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Strawberry Banana Smoothie in a glass with a straw


makes 1 smoothie

Ingredients

  • 1 cup frozen strawberries
  • 1/2 frozen banana
  • 1/2 cup milk (or non-dairy milk alternative)
  • 1/2 cup ice

Directions

Add all ingredients to a blender and pulse until smooth. If mixture seems too thick, add more liquid. If mixture seems too thin, add in extra frozen fruit. Serve immediately and enjoy!

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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Lemon Garlic Sauteed Cabbage

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Ingredients

  • 2 lbs cabbage
  • 1 1/2 tbsp olive oil
  • 1 tbsp minced garlic
  • pinch crushed red pepper flakes
  • 1/2 tsp sea salt
  • 1/2 lemon (cut in wedges)

Directions

  1. Wash hands with warm water and soap.
  2. Heat olive oil in a large skillet over medium-high heat.
  3. Add cabbage, garlic, red pepper flakes, and salt.
  4. Cook, stirring occasionally until cabbage is tender (about 10-15 minutes).
  5. Squeeze the juice from 2 lemon wedges over the cabbage.
  6. Add extra salt, pepper, and lemon juice to taste.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Sweet Potato Hash and Eggs

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Sweet Potato Hash and Eggs

sweet potato hash and eggs with toast


Makes 2 Servings

Ingredients

  • Wash hands with warm water and soap.
  • 1 large sweet potato, peeled, diced
  • 1/2 small yellow onion, diced
  • 1/2 bell pepper, seeds removed, diced
  • 1 clove garlic, peeled and minced
  • 2 large eggs
  • 1 Tbsp. + 1 tsp. vegetable oil

Directions

  1. Wash your hands with soap and warm water.
  2. Heat 1 Tbsp. oil over medium heat in a deep skillet.
  3. Add potatoes and cook, stirring occasionally, about 5 minutes.
  4. Add onion, bell pepper, and garlic to the skillet with the sweet potatoes.
  5. Cook about 5 minutes, stirring occasionally, until the onion is soft and the sweet potatoes are tender.
  6. Divide the hash between 2 plates and return the skillet to the stove.
  7. Heat 1 tsp. oil in the skillet over medium heat.
  8. One at a time, add each egg to the skillet. Cook about 1-2 minutes, until the whites are nearly solid (no longer clear). Flip the egg and cook for one more minute.
  9. Top sweet potato hash with an egg, and serve right away.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Vegan Stuffed Peppers

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Ingredients

  • 1 tbsp olive oil
  • 1 medium yellow onion, diced
  • 1 medium tomato, diced
  • 1-2 cloves garlic, minced
  • 2 tsp chili powder (optional)
  • 1 tsp cumin (optional)
  • 1 tsp paprika (optiona )
  • 1 cup dry rice (basmati or jasmine recommended)
  • 2 1/2 cups vegetable stock
  • 1 can black beans, drained and rinsed
  • 4 large bell peppers

Directions

  1. Pre heat the oven to 400 degrees and line a large baking sheet with parchment paper or foil
  2. Cut off the pepper tops and remove the seeds
  3. Roast for 10-15 min seasoned with salt and pepper
  4. In a large skillet, combine olive oil, diced onion, and diced tomato
  5. Cook 4-5 min over medium heat
  6. Add minced garlic, chili powder, cumin, and paprika to the skillet
  7. Stir in and cook for 1-2 min
  8. Stir in the dry rice
  9. Stir in the vegetable broth and increase skillet to high heat until boiling
  10. Stir in black beans
  11. Cover the skillet and simmer over low heat for 15 min
  12. Spoon the filling into the roasted peppers and add any additional toppings you want
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Pan Seared Tilapia

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Pan Seared Tilapia

Makes 4 servings.

A simple tilapia recipe to pair with your favorite sides!

Aim to have 2 servings of seafood per week!

Ingredients

  • Four 6 oz. tilapia fillets
  • 3 Tbsp. unsalted butter
  • 2 Tbsp all-purpose flour
  • 2 tsp. fresh oregano
  • 2 Tbsp. fresh parsley
  • Salt and ground pepper

Directions

  1. Wash hands with soap and warm water.
  2. Combine flour, oregano, and parsley in a shallow dish. Season with salt and pepper.
  3. Coat the fillets on both sides with the flour mixture.
  4. Place a large skillet over medium heat. Melt the butter in the skillet; add two fillets and cook for 4 minutes. Flip and cook through, about 1-2 minutes more. Repeat with remaining two fillets.
  5. Serve with your favorite sides: vegetables, rice or potatoes.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.