Lunch & Dinner

Fiesta Rice Salad

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fiesta rice salad

Makes 4 servings.

Use your favorite vegetables - zucchini, summer squash, or corn! Use frozen or canned when fresh vegetables are not in season. Try a squeeze of lemon or lime juice in place of vinegar!

Ingredients

  • 1 cup brown rice, cooked
  • 1 carrot (shredded)
  • 1 cup broccoli, chopped fine
  • 1 small red onion, chopped fine
  • 1 cup tomato, chopped
  • 1 bell pepper, sweet, any color
  • 1 can (15 oz.) kidney beans, drained and rinsed
  • 2 Tbsp cilantro, chopped fine
  • 2 Tbsp red wine vinegar
  • 1 Tbsp vegetable oil
  • Salt & pepper to taste

Directions

  1. Wash hands with soap and water for 20 seconds.
  2. Wash and chop vegetables and mix with cooked rice.
  3. In a small bowl combine vinegar, oil, cilantro, salt and pepper and pour over the rice and vegetables.
  4. Add beans and toss well. Serve cold 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.

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.

Autumn Squash Bisque with Ginger

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Ingredients

  • 2 teaspoons oil
  • 2 cups sliced onions
  • 2 lbs. winter squash, cut into 2-inch cubes (4 generous cups)
  • 2 pears, peeled, and diced
  • 2 cloves garlic, peeled and crushed
  • 2 Tbsp. chopped, peeled ginger (or 1 tsp. ground ginger)
  • 1⁄2 tsp. thyme
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup water
  • 1 Tbsp. lemon juice 1⁄2 cup plain nonfat yogurt

Directions

  1. Add onions and cook, stirring constantly until softened, 3 to 4 minutes.
  2. Add squash, pears, garlic, ginger and thyme; cook, stirring, for 1 minute.
  3. Add broth and water; bring to a simmer.
  4. Reduce heat to low, cover, and simmer until squash is tender, 35-45 minutes.
  5. Puree soup, in batches, if necessary, in a blender. (Follow blender directions for pureeing hot liquids.)
  6. Return soup to pot and heat through. Stir in lemon juice.
  7. Garnish each serving with a spoonful of yogurt.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy Pea Salad

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Pea Salad ina white bowl

A light and delicious salad using frozen peas!

Ingredients

  • 1 pound frozen peas, thawed by rinsing and draining well
  • 2 stalks of celery, diced
  • 2 scallions (green onions), diced
  • Small handful of mint and parsley, chopped
  • Juice of 1 lemon
  • 3 Tbsp. olive oil
  • Salt and pepper to taste

Directions

  1. Wash hands with warm water and soap.
  2. Mix all ingredients thoroughly and serve immediately.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Easy No-Cook Chicken Salad

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Chicken Salad in a bowl

Makes 4 Servings.

Cook Time: 15 minutes

Ingredients

  • 1 (12.5 oz.) can of chunk chicken, drained
  • 1/4 cup low-fat Greek yogurt
  • 1/4 cup lite mayonnaise
  • 1/4 cup red onion, chopped
  • 2 stalks celery, chopped
  • 1 Tbsp. Dijon mustard
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • pinch of salt and pepper

Directions

  1. Wash hands with soap and warm water.
  2. Add all ingredients to a medium size mixing bowl; stir together until combined.
  3. Serve with fresh vegetables for a healthy snack! Or enjoy on whole-wheat bread or pita bread for lunch.

Try Other Seasonings & Add-ins!

  • basil
  • Cajun spice
  • chili powder
  • curry powder
  • paprika
  • turmeric
  • apple pieces, grapes, dried fruit like raisins or cranberries
  • bacon bits
  • chopped walnuts or almonds
  • diced red peppers
  • shredded carrots
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Pumpkin Soup

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Ingredients

  • 1 tablespoon butter
  • 1/2 small onion, finely chopped
  • 1 (15 oz.) can solid packed pumpkin (use 100% pumpkin; pumpkin pie mixes contain sugar)
  • 2 cups water
  • 1/2 cup milk
  • 1 tablespoon maple syrup
  • ¼ teaspoon salt freshly ground pepper to taste

Directions

  1. Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Do not burn.
  2. Add pumpkin, water, milk, syrup, salt and pepper; bring to a boil.
  3. Reduce heat and simmer for 10 minutes, whisking often.
  4. Let cool and then cover and chill. Bring to a simmer 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.

Parmesan Roasted Carrots

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Parmesan roasted carrots

Makes 2-4 servings.

Ingredients

  • 8-10 peeled carrots
  • 2 Tbsp. melted butter
  • 2 tsp. minced garlic
  • 4 Tbsp. Parmesan cheese
  • 1 tsp. chopped parsley cooking spray

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 400 ° F.
  3. Mix melted butter and garlic together.
  4. Spray a baking sheet with cooking spray; place carrots in a single layer on baking sheet.
  5. Drizzle carrots with butter/garlic mixture.
  6. Roast in oven for 15 minutes.
  7. Occasionally shake pan to rotate carrots.
  8. Top with cheese and roast for another 10 minutes or until carrots reach desired texture.
  9. Top with parsley and serve.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Roasted Spicy Buffalo Chicken Drumsticks

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buffalo chicken drumsticks on a plate with celery and bluecheese

Makes about 10-15 drumsticks.

Poultry skin makes the drumsticks crispier and moister. To trim calories and fat, remove the skin before adding the seasonings.

Ingredients

  • Non-stick cooking spray
  • 3 ½ pounds chicken drumsticks*
  • 1 ½ tsp. salt
  • ½ tsp. garlic powder
  • 1 tsp. chili powder
  • 1/4 to
  • 1/2 tsp. cayenne pepper, or to taste
  • 1/2 to 3/4 cup hot sauce

Directions

  1. Preheat oven to 375°F.
  2. Spray a baking sheet with non-stick cooking spray. Pat drumsticks dry with a paper towel; arrange them on the baking sheet in a single layer.
  3. In a small bowl, mix together the salt, garlic powder, chili powder, and cayenne pepper. Then, sprinkle the seasoning blend all over the drumsticks, being sure to coat and pat all sides well.
  4. Place the drumsticks in the oven and roast for 45 minutes, flipping them halfway through. Then, remove the drumsticks from the oven and brush the hot sauce over the tops and bottoms; then place back in the oven for 10 minutes more.
  5. If you like them extra-fiery, brush additional hot sauce on top right before serving.
  6. Enjoy with low-fat ranch dressing for dipping.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Bean Magic

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bean salad in a bowl

Beans – dried,canned,cooked. Kidney,garbanzo,pinto. White,black,red,pink... so many kinds! Bean are full of vitamins, minerals, protein and fiber that are important for your health. Because beans are high in protein, you can use less meat, chicken or fish in meals that include beans.

Bean Basics

  1. Check the beans, a handful at a time, and throw away dirt, small rocks or beans that are broken, discolored or shriveled.
  2. Place the good beans in a pot, strainer or colander.
  3. Rinse a few times with cold running water.
  4. Put clean beans in a large pot. Add water to cover the beans. Remember, dry beans will soak up liquid and can double or triple in size, so make sure you add plenty of water.
  5. Soak the beans in one of these ways: *TO USE BEANS THE SAME DAY, follow steps 1 - 4. Bring water to a boil, and boil rapidly for 2 minutes. Turn off the heat, cover and let the beans soak in the water for about 1 hour. *TO USE THE BEANS THE NEXT DAY, follow steps 1 - 4. Soak the beans overnight.
  6. Drain the soaked beans. Rinse and drain.
  7. Put beans in a large pot, cover with fresh water (see the chart for how much water to use).
  8. Bring to a boil, then turn heat down to low. Cover the pot and cook beans slowly until tender.
  9. You may need to add more liquid before the beans have finished cooking.
  10. The beans are now ready to use in other recipes that call for cooked beans.
  11. For some recipes that have a long cooking time (soups or baked beans) you can use the beans after step 6 and follow the directions in the recipe.
  12. Freeze some cooked beans to use later. Simply defrost and use as you would use canned beans.
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This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.

Roasted Acorn Squash

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Ingredients

  • 1 medium acorn squash
  • Olive oil
  • Salt and pepper OR cinnamon

Directions

  1. Wash hands with warm water and soap.
  2. Preheat oven to 375 degrees F.
  3. Cut the squash in half from stem to tip.
  4. Break the squash in half.
  5. Scoop out the seeds.
  6. Rub the squash halves with oil.
  7. Sprinkle with salt & pepper or cinnamon.
  8. Roast in oven for 45-60 minutes. S
  9. erve 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.