Lunch & Dinner

Beef and Broccoli Stir Fry

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Ingredients

For the marinade

  • 1/3 cup low-sodium soy sauce
  • Juice of 1/2 lime
  • 1 tablespoon brown sugar
  • 1 tablespoon cornstarch

For the beef and broccoli

  1. 2 tablespoons vegetable oil
  2. 1 pound beef sirloin, cut into 2-inch strips
  3. 1 10-ounce bag of frozen broccoli
  4. ½ medium onion, chopped
  5. 3 cloves of garlic, minced
  6. Black pepper and seasonings to taste
  7. 2 tablespoons low-sodium soy sauce

Directions

  1. Wash hands with soap and warm water.
  2. In a medium bowl, whisk 1/3 cup soy sauce, lime juice, brown sugar, and cornstarch until combined.
  3. Add steak, season with salt and pepper, and toss until steak is coated. Cover and marinate for 20 minutes in the fridge.
  4. Heat 2 tablespoons of oil in a pan over medium-high heat.
  5. Discard the marinade.
  6. Add the beef to the pan and cook until brown.
  7. Add onion, garlic, pepper and any other seasonings you like and cook for 5 minutes.
  8. Add low-sodium soy sauce and cook until a sauce forms.
  9. Add the bag of frozen broccoli and cook until heated.
  10. Serve over rice or enjoy on its own!
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Mediterranean Chickpea Salad

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Ingredients

  • 2 (15oz) cans chickpeas, drained and rinsed
  • 1 medium cucumber, chopped
  • 1 bell pepper, chopped
  • 1/2 red onion, thinly sliced
  • 1/2 cup chopped kalamata olives
  • 1/2 cup crumbled feta
  • salt & pepper to taste
  • 1/2 cup olive oil
  • 1/4 cup white wine vinegar
  • 1 Tbsp lemon juice
  • 1 Tbsp fresh chopped parsley
  • 1/4 tsp red pepper flakes

Directions

  1. Wash your hands with warm water and soap for 20 seconds.
  2. Make the Salad: In a large bowl toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta.
  3. Season with salt and pepper.
  4. Make vinaigrette: In a jar with a lid, combine olive oil, vinegar, lemon juice, parsley, and pepper flakes. Close the jar, shake until mixed.
  5. Pour over salad just before serving.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Potato Latkes

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potato latkes on a plate

Makes 12 latkes.

Ingredients

  • 22-3 large potatoes, peeled
  • ½ small onion
  • 1 egg, slightly beaten
  • 2 T. bread crumbs, matzah meal, or flour
  • ¾ tsp. coarse salt (1/2 tsp. if using kosher salt)
  • freshly ground black pepper
  • 2 T. olive oil

Directions

  1. Wash hands with soap and warm water.
  2. Grate potatoes coarsely or finely, according to your liking. Put the grated potatoes in a bowl of lightly salted water to prevent browning.
  3. Finely grate the onion.
  4. Strain the potatoes in a colander. Add the onion.
  5. Squeeze tightly until most of the liquid is removed.
  6. Place strained potatoes and onion in a large bowl. Add the egg, breadcrumbs, salt, and pepper and combine.

To Saute:

  1. Heat a large skillet over medium-high heat. Add 1 T. olive oil to the pan, swirl to coat. Spoon ¼ cup potato mixture into the pan, flatten slightly.
  2. Repeat procedure 5 times to form 6 latkes. Saute 3-4 minutes on each side or until golden brown.
  3. Remove latkes from the pan and keep warm. Repeat procedure with the remaining 1 T. of olive oil and potato mixture to yield 12 latkes total.
  4. Serve with unsweetened applesauce and ground cinnamon or plain non-fat Greek yogurt.

To Bake:

  1. Coat a baking sheet with cooking spray.
  2. Place twelve ¼ cups of potato mixture on sheet, flatten slightly.
  3. Bake until latkes are crisp, 30 minutes, turning over after 15 minutes.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Oven Roasted Broccoli

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Ingredients

  • 1 (16-ounce) bag of frozen broccoli, thawed
  • 2 tablespoons olive oil
  • ½ teaspoon salt
  • Black pepper to taste
  • ¼ cup grated Parmesan cheese
  • ½ lemon (or 1 Tablespoon lemon juice)

Directions

  1. Preheat oven to 450 degrees Fahrenheit.
  2. Pat broccoli dry with a paper towel
  3. In a bowl, mix the broccoli, olive oil, salt and pepper.
  4. Carefully spread the coated broccoli on to the sheet in a single layer. Roast for 15-18 minutes until the broccoli starts to brown.
  5. Remove from the oven. Sprinkle parmesan cheese over the broccoli and continue to roast for 1-2 minutes more.
  6. Squeeze half of one lemon over the broccoli and toss together.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Cucumber Blueberry Salad

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Cucumber Blueberry Salad on a plate and cucumber water in a cup

A perfect summertime salad!

Makes 4 servings.

Dressing

  • 1 1/2 tablespoons olive oil
  • 2 tablespoons red wine vinegar (or other vinegar)
  • 1 tablespoon lime juice, freshly squeezed or bottled
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Salad

  • 1 cup fresh blueberries
  • 1 medium cucumber, cut into small chunks
  • 4 cups fresh salad greens
  • 1/4 medium red onion, thinly sliced
  • 1/4 cup crumbled reduced-fat feta cheese
  • 2 tablespoons coarsely chopped walnuts
  • 4 slices whole grain bread

Directions

  1. In a small bowl whisk together dressing ingredients.
  2. In a large bowl mix together all salad ingredients, except bread.
  3. When ready to serve, add dressing to salad and toss.
  4. Toast bread, then cut into four pieces. Serve with salad.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

One Pot Mac and Cheese

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One Pot Mac and Cheese in a bowl

Makes 1 serving.

A great way to add veggies into your child's meal!

Ingredients

  • 1/2 cup whole-wheat elbow macaroni
  • 1 cup water
  • 1/4 cup low-fat milk
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup frozen peas

Directions

  1. Wash hands with soap and warm water.
  2. In a medium pot over high heat, bring the water to a boil.
  3. Add the pasta to the pot, reduce heat to medium-low, and boil for 8-10 minutes.
  4. Drain the water.
  5. Add the milk, cheese and peas to the pasta in the pot. Stir over medium-low heat until heated through and cheese is melted.
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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.

    Fall Pasta Salad

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    Fall Pasta Salad

    Makes 6 servings.

    35 minutes cook time.

    Ingredients

    • 1 pound of penne or rotini pasta
    • olive or canola oil
    • 10 ounces frozen or fresh butternut squash, cubed
    • 1 pound Brussels sprouts, cut in half
    • salt and pepper
    • 1 tsp. cinnamon
    • 1/2 tsp. nutmeg
    • 6 oz. spinach
    • 6 oz. Parmesan cheese (optional)

    For the sauce

    • 1 tsp. oil
    • 1/2 white onion, diced
    • 1 tsp. garlic powder
    • 2 tbsp. butter
    • 1/4 cup low-fat milk
    • juice of 1/2 a lemon

    Directions

    1. Cook pasta in boiling water according to directions. Drain pasta, and set aside. Set large pot aside.
    2. Preheat oven to 425° F.
    3. Grab two sheet pans. Spread the Brussels sprout halves in a single layer on one, and butternut squash cubes on the other.
    4. Drizzle with oil, salt, pepper, cinnamon and nutmeg. Bake in oven for 15-20 minutes, or until light golden brown and tender.
    5. Use a small pot to make the sauce. Start by adding 1 tsp. oil and the diced onion. Cook on medium heat until golden.
    6. Add butter. Once melted, add milk and heat for one minute. Add lemon juice and garlic powder. Turn heat down to low and let simmer.
    7. In the large pot you boiled the pasta in, add sauce, pasta, cooked vegetables, and spinach. Gently combine, and let cook for 3 minutes on low-medium heat.
    8. Top with Parmesan cheese. Serve warm, or at room temperature.
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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.

    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.