Recipe

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.

    Berry Twist

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    1/2 gallon

    Ingredients

    • 2 cups fresh berries
    • 1 whole lime
    • 1/2 gallon water

    Directions

    1. Add two cups fresh berries and 1 whole lime zest and juice to a ½ gallon size glass jar and fill with water.
    2. Stir gently and place in the refrigerator for at least 4 hours.
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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.

    Green Machine

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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 apple
    • 1 ripe small banana
    • 2 cups lightly packed kale or spinach leaves

    Directions

    Combine 1 Cup Milk, 1 Apple, 1 Ripe Small Banana, 2 Cups Lightly Packed Kale or Spinach Leaves 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.

    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.

    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.

    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.

    healthy family CT logo
    UConn Extension logo

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