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.

    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. 

    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.

    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.

    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.

    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.

    Pepino Con Menta

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    Ingredientes

    • 1 pepino
    • 8 hojas de menta fresca
    • ½ galón de agua

    Instrucciones

    Pele y corte fineamente un pepinos en rodajas a un fasco de vidrio de ½ galón, agregue 8 hojas de menta fresca y llènelos con agua. Revuelva suavemente y colóquelo en el refrigerador por al menos 4 horas.
    Poner en la licuadora y licuar hasta obtener una mezcla homogénea. Combinar. 1 porción

    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

    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!