Healthy, Affordable Eating

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1 Healthy, Affordable Eating Student Resource Book Katie Anderson UC Davis

2 Table of Contents Acknowledgments... 3 Food Budgeting... 4 Setting a Budget... 5 Meal Planning... 6 Meal Planning on a Budget 3P s (USDA)... 8 Using the 7-day Meal Planner (Iowa State Univeristy Extension)... 9 Seven Day Menu Planner Quick & Easy Grocery Shopping (University Dining Services) Basic Shopping Checklist Economical Fresh Fruit & Vegetable Choices (Produce Marketing Association) Seasonal Availability Chart (Lee) Accessible Food Resources Food Safety (San Diego County Department of Environmental Health; TAP Series, LLC) Cooking Kitchen Essentials (American Culinary Federation) Basic Cooking Techniques (American Culinary Federation) Breakfast Recipes Apple Slice Pancakes Peachy Peanut Butter Pita Pockets Breakfast Burrito with Salsa Breakfast Parfait Fruity Homemade Oatmeal Lunch Entrées Veggie Bean Wrap BBQ Chicken Pizza Stir Fry Vegetables and Beef Tostadas Delgadas Serving Size: 1 tostada Yield: 8 servings Time: 17 minute Veggie Stuffed Pita Tuna Melt Burger

3 Chicken Club Salad Dinner Entrées Sensational Six-Layer Dinner Baked Chicken with Vegetables Quick Chili Baked Lemon Chicken Baked Fish and Vegetables Party-Time Pasta Indian Vegetable and Rice Skillet Meal Side Items Five Happiness Fried Noodles Apple Carrot Soup Grilled Vegetable Packets Scallion Rice Microwave Baked Potato Corn and Green Chili Salad Green Beans and New Potatoes Easy Red Beans and Rice More Side Items & Snack Ideas Carrots with Tomatoes and Macaroni Easy Greek Salad Citrus Vegetables Seared Greens Summer Fruit Salad Carrot Raisin Salad Works Cited Appendix Dietitian Services for Students

4 Acknowledgments I would like to thank Joan Frank, R.D., M.S., for mentoring me throughout this project. Without her support, guidance and enthusiasm, this resource would not exist. Also, a special thank you to Linda Adams R.D. at Dining Services; Rosa Gonzalez at The Pantry; Ryann Miller, R.D. at Student Health Services and Jeff Mailes of the Student Farm for taking the time to meet with me, learn about my project and offering your advice and support. 3

5 Food Budgeting Setting budgets for different types of spending is a great way to keep yourself accountable for your spending and reach savings goals. You will be amazed at how much you spend on food, especially if you like to eat out. This expense is not necessary; in this section you will find tips and resources for setting a weekly food budget. Once you start saving money (and time) on your eating habits, you ll be able to spend your resources on having fun or even saving money for the future! 4

6 Setting a Budget First, try getting an overall picture of your normal spending habits. You can do this by writing down all your purchases in a week, but there are also free spending tracking programs online. Your bank likely has your spending report available online, especially if you have an online account, so check there first. If not, free online budget services include: mint.com: Does a pretty good job of initially telling you about your spending, but setting budgets gets a little complicated, especially if you receive financial aid because it is not recognized as income money, or money that you use. learnvest.com: Also does a good job of initially telling you about your spending and has easy to use budgeting tools. Just be careful, because this is the only free part of the website, you can get financial advice for a fee, but it s probably not necessary and is very expensive! These services will inform you about your spending, and help you plan for the future. Make sure to set realistic budgets, based on your current spending. Before setting your food budget, try this online calculator to get an estimate of how much you should be spending. n/ 5

7 Meal Planning Once you have set a reasonable budget for yourself, you can begin planning what you will eat for the week. Menus are the basis of any food service operation, including the one in your home. If you have a plan you will be less likely to eat out and waste money on expensive, processed food (University Dining Services). Menu planning can be time consuming at first, but once you have a few menus done, you can start to re-use weeks and will get to know the things you like to cook and eat. Think of this as an adventure in trying new recipes, cooking techniques and foods. This is something you will be doing forever, so why not be good at it? Below is a guide to menu planning, a menu planning worksheet and a shopping list to use. If possible, you could ideally begin this process when you move into your new apartment, because you will likely have less food on hand and can start fresh. If not, just try to incorporate the foods you have on hand into your menu soon. The food you have on hand may include perishables, things that have a finite shelf life and may need to be refrigerated; but it also might include staples, which generally last longer and don t need to be refrigerated. Staples include things like rice, flour, cooking oil, dried beans etc. (Frank, Lecture: Procurment & Specification; Hudson). When planning your weekly menu, you probably won t have to buy staples every week; you can even buy staples in bulk! This will save you time and money when menu planning and grocery shopping (Iowa State Univeristy Extension). Another aspect of planning to consider is over-cooking on days where you have time (USDA; University Dining Services). For instance, if you know you are going to need cooked ground beef throughout the week, buy your ground beef when you go shopping and then cook all of it that day. You can freeze portions and use them as needed throughout the week (or longer). This also ensures that the raw beef doesn t go bad before you eat it! You can do similar things with rice, pasta and chicken; just make sure you follow food safety precautions, so the food doesn t become dangerous. 6

8 Over-cooking also includes planning for leftovers. You can make extra of your dinner one night, and keep it around for lunch the next day or dinner in a couple of days (USDA). This makes your menu planning easier and saves you time and money because cooking in bulk is more cost effective. Again, just make sure you take some food safety precautions. You can read more about food safety after this section. You should also decide if you will be sharing meals/food with your roommates. If you re not sharing make sure you all know how food will be labeled so no one gets confused (University Dining Services). Buying food in bulk is cheaper, but can also be complicated when multiple people are paying. 7

9 Meal Planning on a Budget 3P s (USDA) PLAN Plan meals and snacks for the week according to an established budget. Find quick and easy recipes online. Include meals that will stretch expensive food items (stews, casseroles, stir fried dishes). Make a grocery list [based on weekly menu plan]. Check for sales and coupons in the local paper or online and consider discount stores. Ask about a loyalty card at your grocery store. PURCHASE Buy groceries when you are not hungry and when you are not too rushed. Stick to the grocery list and stay out of the aisles that don t contain items on your list. Buy store brands if cheaper. Find and compare unit prices listed on shelves to get the best price. Purchase some items [staples] in bulk or as family packs which usually cost less. Choose fresh fruits and vegetables in season; buy canned vegetables with less salt. Pre cut fruits and vegetables, individual cups of yogurt, and instant rice and hot cereal are convenient, but usually cost more than those that require a bit more prep time. Good low cost items available all year include: o Protein beans (garbanzo, black, cannellini) o Vegetables carrots, greens, potatoes o Fruit apples, bananas PREPARE Some meal items can be prepared in advance; pre cook on days when you have time. Double or triple up on recipes and freeze meal sized containers of soups and casseroles or divide into individual portions. Try a few meatless meals by substituting with beans and peas or try no cook meals like salads. Incorporate leftovers into a subsequent meal. Be creative with a fruit or vegetable and use it in different ways during the week. USDA. "Healthy Eating on a Budget." Choosemyplate.gov. 10 April 2012 <http://www.choosemyplate.gov/healthy-eating-on-budget.html>. 8

10 Using the 7-day Meal Planner (Iowa State Univeristy Extension) 1. Print the 7-day Meal Planner and get paper to make a grocery list. 2. Check what you have on hand." Check your refrigerator, freezer and cupboard for foods that need to be used up in the next few days, or that have been in the house for a long time. Write these foods on the menu planner under "On Hand." 3. Look at the items you have listed under "On Hand." Think of ways you can use these foods and write them in the spaces for breakfast, lunch, snacks and dinner/supper. You may need to buy some foods to go with the items "On Hand." If so, put these on the grocery list. As you use up items from the "On Hand" list, cross them off your meal planning sheet. 4. Review the grocery ads for specials you can use. Circle these on your advertising flyer. [optional] 5. Think of meals [you like] to eat which include the foods you have circled. Try to fill in the meals for [seven] days. You don t have to specify a day for the meals unless you want to, that way you can be flexible according to what happens during the week, how tired you are, etc. a. It is fine to indicate that you will use leftovers or that for breakfast you will have something like cold cereal/fruit/milk for several days. Just make sure you have enough of these foods available for that number of days. Think about what [you have] coming up during those [seven] days. Do you need quick meals, company meals, something for a potluck, something for the crock-pot? 6. Review your meals and see if there is something from each of the food groups in most of your meals. This is the simplest way to make sure your meals are healthy. Iowa State Univeristy Extension. "5-day Meal Planner." Iowa State Univeristy Extension: Spend Smart. Eat Smart. 10 April 2012 <http://www.extension.iastate.edu/foodsavings/plan/menuplanning/5dayplanner/>. 9

11 Seven Day Menu Planner On hand/staples 7 Day Meal Planning Worksheet Breakfast Lunch Dinner Snacks How did I do? Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Bread/Cereal Veggies Veggies Veggies Veggies Veggies Veggies Veggies Fruit Fruit Fruit Fruit Fruit Fruit Fruit Milk Milk Milk Milk Milk Milk Milk Meats/Beans Meats/Beans Meats/Beans Meats/Beans Meats/Beans Meats/Beans Meats/Beans Iowa State Univeristy Extension. "5-day Meal Planner." Iowa State Univeristy Extension: Spend Smart. Eat Smart. 10 April 2012 <http://www.extension.iastate.edu/foodsavings/plan/menuplanning/5dayplanner/>. 10

12 Quick & Easy Grocery Shopping (University Dining Services) Shopping at the supermarket can be overwhelming, especially to the unprepared shopper. In addition to your list, here are some tips to help you stick to it, and get out of there in a hurry! o DON T GO SHOPPING WHEN YOU ARE HUNGRY!!! o Make sure all the ingredients for the week s menu are on your shopping list, except for the one s you labeled on hand. o Stick to the perimeter of the store, this is where you will find the least processed foods such as fruits, vegetables, meats and dairy items. The center of the store is mainly processed food, which is more expensive and less nutritious. The only reason to go here is to pick up packages of rice or other grains (University Dining Services). o If you are buying packaged items, make sure you read the nutrition label and watch out for high sodium, fat or calorie content. Also make sure the serving size is normal. o i.e. A serving may be one poptart, only be 100 calories, but there are two poptarts in a package (University Dining Services)! o Don t be fooled by false label claims like All natural or Whole grain these are not regulated by the USDA and don t have any scientific basis. o The only label claims regulated by the FDA are health claims, structure-function claims and nutrient content claims. See appendix for more information. o Know your store s layout. This will help you to stay away from things not on your list and decrease the amount of time you spend in the store because you can just grab the things you need (University Dining Services). 11

13 o If you have Android or iphone, Fooducate is a barcode scanning app that will tell you about the nutrient quality of the food and suggest foods like it that might be better for you (Ngo). Next you will find a general shopping list of basic food items that are good to have in any kitchen and then a list cheap, fresh and seasonal produce that will help you when thinking about what to include in your menu. University Dining Services. UC Davis Dining Services Interns WIki. 20 Sept April 2012 <http://ucd-dining-services-interns.wikispot.org/>. 12

14 Fruits and Vegetables Fresh Fruit (In season) Dried Fruit Canned Fruit Fresh Vegetables (In season) Canned Vegetables Frozen Vegetables Dairy Milk (low fat, 1%) Yogurt (Plain) Cheese Protein Foods Boneless chicken breast Lean ground beef Vegetarian burgers Sliced turkey/ham Eggs Peanut Butter Tuna Fish Vegetarian Proteins Beans Tofu Seitan Nuts, Legumes and Seeds Almonds, peanuts, cashews, roasted soy nuts, sesame seeds, walnuts Basic Shopping Checklist Grain Foods Cooking 101 Essentials for a balanced kitchen Bagels (whole wheat) English muffins (whole wheat) Sliced Bread (whole wheat) Rice (brown) Pasta (whole wheat) Grains Quinoa couscous barley Hot Cereal Oatmeal (rolled oats) Malt-O-Meal Cream of Wheat Cold Cereal Condiments and Sauces Salsa Garlic Mustard Sugar Vinegar Balsamic, Red Wine, Apple Cider Soy sauce Ketchup Flour (whole wheat) Oil Olive Oil Sesame Oil Canola Oil Spaghetti sauce Seasonings and spices Sea salt, curry, chili powder, cayenne pepper, vanilla, cinnamon Jams/Jelly University Dining Services. UC Davis Dining Services Interns WIki. 20 Sept April 2012 <http://ucd-dining-services-interns.wikispot.org/>. 13

15 Economical Fresh Fruit & Vegetable Choices (Produce Marketing Association) Here are the average prices of many fruits and vegetables in the Western United States for 2010; you can save even more buying fruits and vegetables that are locally grown, in season. Produce Marketing Association. "The Cost of the Recommended Daily Servings of Fresh Produce." September Produce Marketing Association, Industry Trends. 31 May 2012 <http://www.pma.com/resources/research-center/industry-trends>. 14

16 Seasonal Availability Chart (Lee) Lee, Danielle. "Eating With the Seasons." 9 March Dining Services Interns Wiki. 21 May 2012 <http://ucd-dining-servicesinterns.wikispot.org/eating_with_the_seasons?action=files&do=view&target=seasonal% 20Availability%20Chart%20%28front%29.pdf>. 15

17 Accessible Food Resources If budgeting just isn t enough, here are some local resources where you can find cheaper healthy food. Grocery Outlet o Brand names are offered at a 40-60% discount. Most of the store s inventory comes from manufacturer surpluses, which Grocery Outlet buys for a fraction of the price regular supermarkets do, passing the savings on to you. Their inventory includes everything you would find at a normal grocery store, including fresh meats and produce. They make sure to stock normal staples, sometimes at normal price, so they provide the convenience of a regular grocery store (Grocery Outlet). o Location: 1800 E. 8Th St Suite B Davis CA (530) Student Farm o Since its inception in 1977, the Student Farm has served the UC Davis students and faculty, farmers, gardeners, school children and many others. Its unique program centers around three principles: A focus on sustainable agriculture principles and practices, An emphasis on in-field, experiential learning, The encouragement of student initiative, creativity and exploration (Agricultural Sustainability Institute). o Sometimes volunteers and interns are allowed to take home produce from the farm. They also sell their produce every Wednesday at the East Quad Farmer s Market (10am-230pm fall and spring quarters) (Davis Farmer's Market). This is a great and cheap way to buy locally-grown, organic produce. You will be 16

18 supporting sustainable agriculture and research that is occurring rights here on campus all while getting great, fresh produce. Consider becoming a volunteer as well! The Student Farm is one of those unique programs you only get to participate in at UC Davis (Mailes)! o Location: Extension Center Dr. Davis CA studentfarm.ucdavis.edu Davis Farmer s Market o The Davis Farmer s Market is another place to buy fresh produce and unprocessed foods. Given that it is a farmer s market, when you buy food here, you are supporting the local economy and saving the environment by buying seasonal food. The Farmer s Market operates from 8am-1pm every Saturday, year round and every Wednesday 2-6 pm during the winter. Picnic at the Park runs spring through fall on Wednesday evenings pm, for more information, check out the website below (Davis Farmer's Market). o Location: Central Park 4 th and C Davis CA The Davis Food Co-op o The Co-op is another great Davis mecca to support organic farming and sustain local businesses. They have membership and non-membership options for shopping. Check out the website for the details on becoming a member of the co-op. For non-members, prices are 5% higher than what is listed on the shelves. This may not be the cheapest option for students, but it is a place to obtain fresh, seasonal food and support local farmers and food producers. They also carry traditional brands. In general, you will be able to eat healthier by 17

19 purchasing whole-food products at the Co-op; they even offer cooking classes (Davis Food Cooperative)! o Location 620 G Street Davis CA (530) The Pantry o The Pantry is an ASUCD-sponsored food pantry project for students who are in need of additional help in maintaining normal living conditions while paying for a university education. This includes providing staples such as toothbrushes and toilet paper as well as non-perishable foods to cook meals at home. This is in response to the growing number of students who have been faced with making the decision between eating and buying school supplies. Students are allowed to shop at The Pantry once per day, simply by showing their student ID. The Pantry uses meal equivalents as their currency. Check their website (below) for more details. Please note, this is not a place to stop and get a free snack on campus, they do not even stock these types of foods; this is for students who have trouble buying basic food items to maintain nutrition (ASUCD-The Pantry). o Location 21 Lower Freeborn thepantry.ucdavis.edu 18

20 Food Safety (San Diego County Department of Environmental Health; TAP Series, LLC) The Temperature Danger Zone for food is between 41 F and 135 F The Refrigerator o Keep frozen food, frozen. Do not refreeze thawed food unless it has been cooked because while thawed bacteria can grown to unsafe levels, freezing does not kill bacteria, it just slows or stops their growth. o Maintain meats, poultry, dairy products and other potentially hazardous foods (foods that easily grow bacteria, i.e. high protein, moist foods) at 41 F or below. o Store raw meats below ready to eat foods, such as fresh produce, so the juices do not drip on the produce and contaminate it. Better yet, store meats in containers to prevent any leakage or risk of cross-contamination. o Never let raw foods and cooked foods come into contact with each other (this includes during preparation). o Store leftovers in containers to prevent contamination o Make sure there is enough space in the refrigerator for cold air to circulate and keep the refrigeration space at an even temperature. Cooking o Thaw food in the refrigerator, under cold water, in the microwave or as part of the cooking process to ensure the food is not in the temperature danger zone for an extended amount of time (more than 4 hours, maximum) o See the table below for safe cooking temperatures of different foods. By cooking these foods to the safe temperature for at 19

21 least 15 seconds, you are ensuring that any harmful microorganisms have been destroyed/killed. Check temperature using your probe thermometer! Food Temperature Ground Meat 155 F Poultry 165 F Eggs 145 F Whole Meat or Roasts 145 F o Cool and store foods immediately. Hygiene o Reheat leftovers to a minimum of 165 F o Avoid eating raw foods, like pre-made cookie dough or undercooked chicken. o Always wash hands before preparing or eating food and when switching types of food you are preparing (i.e. cutting raw chicken to cutting raw vegetables or another meat). Wash your hands if you sneeze or cough. o Use a clean or disposable towel to dry your hands o Avoid handling food when you are sick, you could pass the germs on to the food and then to your friends and family. Counters and Food Preparation Surfaces o Clean and sanitize all areas that may come into contact with your food, before you start preparing it. o When you switch foods or task, clean food contact surfaces again to prevent cross contamination between foods. Having multiple plastic cutting boards is convenient for this purpose o Clean, sanitize and air dry (either on rack or in dishwasher) all utensils, pans, cutting boards and plates after use. Supermarket Shopping Safety 20

22 o Shop for perishable foods, anything in a refrigerated section, last. Wrap raw meats in a plastic bag and store on the bottom of the cart to prevent them from dripping juices onto fresh or ready to eat foods and drinks o Never buy swollen, dented or rusted cans as these are signs of food spoilage o Check fresh produce for signs of mold or any other contamination before purchasing When buying products in clamshell containers, turn the container over to looked for pieces of the food that may be rotting o Check eggs for cracks o Buy dairy products whose expiration dates allow for the maximum time in your home. Also, try not to grab the front item on the shelf; there is a chance someone has already picked it up and later decided they didn t want it, which could mean it has been in the temperature danger zone. o Do not buy or use deli meats past the manufacturer s use-by date. o When you get home, unload refrigerated items, then frozen items and then boxed/canned items to make sure food stays out of the temperature danger zone. San Diego County Department of Environmental Health. "Home Kitchen Food Safety Checklist." n.d. San Diego County Department of Environmental Health. 31 May 2012 <http://www.sdcounty.ca.gov/deh/food/pdf/publications_kitchenchecklist.pdf>. TAP Series, LLC. Food Safety Manager Certification. Westlake Village, May

23 Cooking The rest of this book contains information about cooking, including kitchen essentials, cooking techniques and recipes and their nutritional information compiled from the USDA s SNAP Education Program Recipe Finder. These recipes are low-cost, nutritious and fun to make! This is somewhat of a sample 7 day menu, and an exercise in compiling a grocery list for you! You may notice that some of these recipes have many servings. You may only be cooking for yourself and one other person (or cooking for leftovers). If this is the case, simply divide the number of servings listed, by the number of servings you want to make, and then use this number to divide all the ingredient measurements by. Here s an example: Apple slice pancakes make 6, 2 pancake servings. If you only want 3 servings: divide all ingredient measurements by 2! Original Recipe Adjusted Recipe 1 Granny Smith Apple 1/2 granny smith apple 1 ¼ cup pancake mix (any brand, ¾ cup pancake mix check box for instructions) ½ teaspoon cinnamon ½ tsp. cinnamon 1 egg ½ egg (check pancake mix box) 2 tsp. canola oil 1 tsp. canola oil 1 cup low-fat milk 1 cup low-fat milk 22

24 Kitchen Essentials (American Culinary Federation) Here is a list of some basic kitchen items that will allow you to cook a variety of meals with ease! Not all of these items are required, but it is convenient to have them. You can always borrow from friends and neighbors if need be! You can find many of these items in sets at large retailers. Cookware: Non-stick pans are best for the college kitchen because they are easy to clean and take care of. Just make sure you don t use metal utensils because it will scratch the coating. o Large sauté/frying pan (10-13inches): for making larger rice dishes, stir-fries and sautéing. Usually thinner gauge metal to transmit heat easier. o Small frying pan (8 inches): for making smaller meals like a quick fried or scrambled egg in the morning. o Small sauce pan (1/2 quart): for making sauces or gravy or boiling small amounts of things o Medium to large saucepot (2-4 quarts): for boiling pasta or potatoes o Small baking sheet (8 inches x 8 inches): for roasting smaller amounts of meat or things like chicken tenders or fish sticks o Large baking sheet (18 inches x 12 inches): for making cookies! Or roasting larger amounts of vegetables, potatoes, etc. Small Appliances o Toaster o Blender o George Forman Grill Utensils o Slotted spoon o Spatulas 23

25 Rubber-scraper spatula Triangular, slotted spatula for flipping Rectangular, slotted spatula for stirring o Ladle o Whisk o Locking tongs o Double bladed peeler, so you can peel in both directions Knives o Chef s knife o Paring knife o Boning knife o Serrated slicing knife (for tomatoes or bread) Miscellaneous o Standing, box cheese grater o Metal colander o Can opener o Plastic cutting board o Assorted sizes of mixing bowls o Assorted sizes of serving bowls o Measuring cups Dry volume measure Wet volume measure, usually a clear measuring cup with a handle that has ounce, metric and weight measures on the sides. o Measuring spoons o Probe thermometer: to check temperature of meats o Small mesh strainer o Pot holders o Oven mitts o Tupperware 24

26 Basic Cooking Techniques (American Culinary Federation) Dry Heat Cooking o Sautéing: cooking foods quickly at high heat in a small amount of fat/oil o Stir frying: the equivalent process of sautéing, though both the bottom and the sides of the pan are rounded (wok). Heat is diffused more efficiently and the shape of the wok facilitates tossing & stirring o Pan-frying: food is cooked with hot fat about halfway up the food, rather than by contact with the pan o Deep frying: foods are submerged in a hot oil for cooking by convection o Broiling: uses radiant heat. Classically the heat source is above the food, so that the fat drips away and does not come into contact with the heat source o Grilling: uses radiant heat, traditionally the heat source is under the food being cooked on a rack. Fat drips into the heat source, adding to the flavor of the product. Grilled foods have lines or hatch marks Griddling: foods are cooking on a flat metal plate that has even heat Barbecue: much like grilling (heat is generally under the food), requires smoke, usually from wood or charcoal. Usually slow cooking at lower temperatures. o Roasting: cooks food in a closed space with dry heated air. Term is generally used for meats, poultry & fish (especially large fish) o Baking: cooks food in a closed space with dry heated air (roasting, just not meats) Moist Heat Cooking o Poaching: convection cooking. Delicate food placed in a non-fat liquid that is F. Liquid should show movement but not bubbling. Poaching liquid may be reused for sauce 25

27 Shallow poaching: combination of steaming & poaching, liquid is 1/2 way up the food Submersion poaching: food is completely submerged in liquid o Simmering: also uses convection with liquid between F, used for foods that require a relatively long cooking time to tenderize. Should be a few bubble, liquid used will add flavor to finished product o Boiling: convection with turbulent liquid at high temperatures, 212 F Pastas & potatoes are among the few foods that are actually boiled o Steaming: also uses convection, but transfers heat through gas, not liquid. Food is placed OVER boiling liquid on the stove Combination Cooking Methods o Braising: combines dry & moist heat by first searing/sautéing the meat. Liquid is added half way up to food product & the pan is covered. With lid in place food is cooked by a combo of simmering & steaming o Stewing: essentially the same as braising but the pieces of food are smaller, the liquid completely covers the food, and cooking time is shorted because pieces are smaller. o Blanching: very briefly & partially cooking food in either water or fat 26

28 Breakfast Recipes 27

29 Apple Slice Pancakes Serving Size: 2 pancakes Yield: 6 servings Ingredients: 1 Granny Smith Apple 1 ¼ cup any type pancake mix ½ teaspoon cinnamon 1 egg 2 tsp. canola oil 1 cup low-fat milk Instructions: 1. Lightly coat a griddle or skillet with cooking spray and heat over medium heat. 2. Peel, core and thinly slice apple into rings. 3. In a large mixing bowl, combine ingredients for pancake batter. Stir until ingredients are evenly moist. (Small lumps are ok! Over-mixing makes pancakes tough.) 4. For each pancake, place apple ring on griddle and pour about 1/4 cup batter over apple ring, starting in the center and covering the apple. 5. Cook until bubbles appear. Turn and cook other side until lightly brown. Helpful Hints: To test the griddle to see if it is hot, sprinkle it with a few drops of water. When the drops sizzle and dance, you are ready to cook! The easiest way to pour the batter onto the hot griddle is to use a 1/4 cup measuring cup for each pancake. If the first pancake is too brown, lower the heat. Cost: Per Recipe: $ 1.36 Per Serving: $ 0.23 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 28

30 Peachy Peanut Butter Pita Pockets Serving Size: 1/2 pita pocket Yield: 4 servings Ingredients: 2 medium, whole wheat pita pockets 1/4 cup reduced fat, chunky peanut butter 1/2 apple, cored and thinly sliced 1/2 banana, thinly sliced 1/2 fresh peach, thinly sliced Instructions: 1. Cut pitas in half to make 4 pockets and warm in the microwave for about 10 seconds to make them more flexible. 2. Carefully open each pocket and spread a thin layer of peanut butter on the inside walls. 3. Fill with a combination of apple, banana, and peach slices. Serve at room temperature. Cost: Per Recipe: $ 2.00 Per Serving: $ 0.50 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 29

31 Breakfast Burrito with Salsa Serving Size: 1 burrito Yield: 4 servings Time: 30 Ingredients: 4 large eggs 2 Tablespoons frozen corn 1 Tablespoon 1% milk 2 Tablespoons diced green peppers 1/4 cup minced onions 1 Tablespoon diced fresh tomatoes 1 teaspoon mustard 1/4 teaspoon granulated garlic 1/4 teaspoon hot pepper sauce (optional) 4-8 inch flour tortillas 1/4 cup canned salsa Instructions: Preheat oven to 350 degrees. 1. In a large mixing bowl, blend the eggs, corn, milk, green peppers, onions, tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs are smooth. 2. Pour egg mixture into a lightly oiled 9x9x2 inch baking dish and cover with foil. 3. Bake for minutes until eggs are set and thoroughly cooked. 4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when unwrapping the tortillas. The steam can be hot. 5. Cut baked egg mixture into 4 equal pieces and roll 1 piece of cooked egg in each tortilla. 6. Serve each burrito topped with 2 Tablespoons of salsa. Cost: Per Recipe: $ 1.55 Per Serving: $ 0.39 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 30

32 Breakfast Parfait Serving Size: 1/4 of recipe Yield: 4 servings Ingredients: 2 cups pineapple, canned and chopped 1 cup thawed berries, frozen 1 cup yogurt, low-fat vanilla 1 peeled and sliced banana 1/3 cup raisins Instructions: 1. In glasses or bowls, layer pineapple, berries, yogurt, banana, and raisins. Cost: Per Recipe: $ 4.13 Per Serving: $ 1.03 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 31

33 Fruity Homemade Oatmeal Serving Size: 1/2 of recipe Yield: 2 servings Ingredients: 1 1/2 cups water 3/4 cup old-fashioned rolled oats 2 Tablespoons raisins or currants 1 cored and chopped apple 1 teaspoon cinnamon Instructions: 1. Use a vegetable peeler to remove the skin from the apple. 2. Cut the core out of the apple. Chop the apple into small pieces. 3. Put the water in the saucepan. 4. Bring the water to a boil on medium heat. 5. Stir in oatmeal, raisins, chopped apple, and cinnamon. 6. Turn heat to low. 7. Cook 5 minutes, stirring often. Cost: Per Recipe: $ 0.73 Per Serving: $ 0.36 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 32

34 Lunch Entrées 33

35 Veggie Bean Wrap Serving Size: 1 wrap Yield: 4 servings Time: 25 minutes Ingredients: 2 seeded and chopped green or red bell peppers 1 peeled and sliced onion 1 can (15 ounce) drained and rinsed black beans, 50% less salt 2 chopped mangos 1 lime, juiced 1/2 cup chopped fresh cilantro 1 peeled and diced avocado 4-10 inch flour tortillas, fat free Instructions: 1. In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes. 2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve 1/2 mixture for topping. 3. Fill warmed tortillas with 1/4 bean mixture and 1/4 mango mixture. 4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture. Cost: Per Recipe: $ 3.89 Per Serving: $ 0.97 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 34

36 BBQ Chicken Pizza Serving Size: 1 pizza (1/2 English muffin) Yield: 12 servings Time: minutes Ingredients: 6 English muffins 3/4 cup barbecue sauce 1-1/2 cups cut-up cooked chicken 3/4 cup shredded smoked or regular cheddar cheese 1 bell pepper, chopped Instructions: 1. Wash hands and any cooking surface 2. Heat oven to 450 F 3. Slice English muffins in half and place on ungreased, large cookie sheet. 4. Cut-up bell pepper 5. Spread barbecue sauce on English muffins to within ¼ inch of edges. Top with chicken, cheese and bell pepper. 6. Bake 7 to 12 minutes or until cheese is melted. * Substitutions: English muffins = Pizza bread Chicken = Pinto beans, chopped tomatoes and chopped onions Cost: Per Recipe: $ 5.24 Per Serving: $ 0.44 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 35

37 Stir Fry Vegetables and Beef Serving Size: 2 ounces of beef, 1 cup of cooked vegetables Yield: 4 servings Time: 30 minutes Ingredients: 1/2 teaspoon ground ginger 1/8 teaspoon garlic powder 1 teaspoon soy sauce 1/3 cup water 1 cup sliced carrots 2 cups broccoli 1 chopped bell pepper 1 chopped onion 1 package fresh mushrooms, sliced 2 Tablespoons oil 8 ounces sliced beef Instructions: 1. Wash hands and any cooking surface. 2. Mix spices, soy sauce and water; set aside. 3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers. 4. Heat oil in large frying pan and add meat when oil is hot; stir until brown. 5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute 6. Add mushrooms and broccoli. Cook until they are tender. 6. Add liquid mixture and cook until bubbly. 7. Reduce heat, cover pan and cook for two more minutes. 8. Serve over whole wheat pasta or brown rice. Cost: Per Recipe: $ 5.15 Per Serving: $ 1.29 Side: Five Happiness Fried Noodles USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 36

38 Tostadas Delgadas Serving Size: 1 tostada Yield: 8 servings Time: 17 minutes Ingredients: 8 flour tortillas 2 cups fat-free refried beans 2 cups shredded lettuce 1 cup diced tomatoes 1 cup grated cheese Instructions: 1. Wash hands and cooking area. 2. Turn on oven to 350 F. 3. Place tortillas on a cookie sheet and put in oven for 10 minutes or until crispy. 4. Wash and cut your lettuce and tomatoes. 5. Spread two large tablespoons of refried beans on each tortilla. 6. Top with shredded lettuce, diced tomatoes, and grated cheese. 7. Serve immediately and refrigerate leftovers. Cost: Per Recipe: $ 3.90 Per Serving: $ 0.49 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 37

39 Veggie Stuffed Pita Serving Size: 1/12 of recipe Yield: 12 servings Ingredients: 2 medium (2 1/2 cups chopped) zucchini 4 medium (1 1/4 cups grated) carrots 2 cups chopped broccoli 12 ounces cheddar cheese, low fat 1/2 teaspoon oregano 1/4 teaspoon black pepper 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 2 Tablespoons vegetable-oil 12-6 inch mini-pitas Instructions: 1. Wash vegetables. 2. Remove the broccoli flowers from stems, cut the flowers into small florets and put into mixing bowl. 3. Peel carrots and cut off the ends. Grate carrots and put into mixing bowl. 4. Slice the zucchini into thin slices. Cut each slice into quarters and put into bowl. 5. Grate the cheese and put into a separate bowl. 6. Measure oregano, pepper, garlic powder, onion powder and mix together. 7. Heat oil in a skillet. Put the spices in the heated oil and then add the mixture of vegetables to the pan. Stir vegetables with a wooden spoon and sauté about 5 minutes. When the vegetables are slightly tender, remove from heat. 8. Spoon vegetable mixture into the pita. Top the hot vegetables with 1 ounce grated cheese. Note: Substitute green pepper, mushrooms or onions in place of listed vegetables. Cost: Per Recipe: $ 8.91 Per Serving: $ 0.74 Side: Apple carrot soup USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 38

40 Tuna Melt Burger Serving Size: 1 sandwich Yield: 6 servings Time: 30 minutes Ingredients: 1 (6 ounce) can tuna 2 medium stalks celery, chopped 1/2 cup low sodium processed American cheese, diced 1/4 cups light mayonnaise 1 Tablespoon instant minced onion 1/4 teaspoon salt 1/8 teaspoon pepper 12 slices whole wheat bread Instructions: 1. Wash hands and cooking area. 2. Preheat oven to 350 F. 3. Drain tuna and break the meat apart with a fork 4. Wash and chop the celery and dice the cheese. 5. Mix tuna, celery, cheese, light mayonnaise, dried onion, salt, and pepper into a medium mixing bowl with a wooden spoon. 6. Spread tuna mixture on six of the pieces of whole wheat bread and place a single slice of bread on top of each (you will make a total of 6 sandwiches). 7. Put each sandwich on a square of aluminum foil, then wrap the foil around sandwiches, folding edges securely 8. Bake about 20 minutes or until hot in the middle. Cool slightly before serving. Cost: Per Recipe: $ 3.38 Per Serving: $ 0.56 Side: Grilled Veggie Pack USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 39

41 Chicken Club Salad Serving Size: 3 cups Yield: 4 servings Ingredients: 1 cup uncooked whole wheat, small pasta such as macaroni or rotelle 6 cups well washed and torn romaine lettuce or spinach 2 cups fresh vegetables, (green pepper, celery, cauliflower florets, cucumber, carrots) chopped 2 cups chopped tomatoes 1 1/2 cubed, cooked, skinless chicken 1/2 cup low-fat Italian dressing 1 hard cooked egg (optional) 1/4 cup shredded cheese or cheese crumbles Instructions: 1. Wash hands. 2. Cook pasta according to package directions; drain and cool. 3. Place 1½ cups of the romaine in each of 4 large bowls or plates. 4. Combine chopped vegetables, chicken and pasta. 5. Add dressing; toss lightly to coat. Divide evenly among the 4 bowls. 6. Top each serving with a few egg slices, if desired, and 1 Tablespoon of the shredded cheese. Cost: Per Recipe: $ 6.97 Per Serving: $ 1.74 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 40

42 Dinner Entrées 41

43 Sensational Six-Layer Dinner Serving Size: 1/6 of recipe Yield: 6 servings Ingredients: 2-3 medium sliced potatoes 2 cups sliced carrots 1/4 teaspoon black pepper 1/2 cup sliced onion 1 pound browned and drained ground beef 1 1/2 cups green beans 1 can tomato-soup Instructions: 1. Lightly oil or spray baking dish with cooking spray. 2. Layer ingredients in order given. Cover. 3. Bake at 350 degree for 45 minutes or until tender and thoroughly heated. 4. Uncover and bake 15 more minutes. Note: For variation, use peas or corn instead of green beans. Use your favorite cream soup instead of tomato soup. Cost: Per Recipe: $ 5.52 Per Serving: $ 0.92 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 42

44 Baked Chicken with Vegetables Serving Size: 1/6th of recipe Yield: 6 servings Ingredients: 4 sliced potatoes 6 sliced carrots 1 large quartered onion 1 raw chicken - cleaned and cut into pieces, skin removed 1/2 cup water 1 teaspoon thyme 1/4 teaspoon pepper Instructions: 1. Preheat oven to 400 degrees. 2. Place potatoes, carrots and onions in a large roasting pan. 3. Put chicken pieces on top of the vegetables. 4. Mix water, thyme and pepper. Pour over chicken and vegetables. 5. Spoon juices over chicken once or twice during cooking. 6. Bake at 400 degrees for one hour or more until browned and tender. Cost: Per Recipe: $ 6.10 Per Serving: $ 1.02 Side: scallion rice/microwave baked potato USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 43

45 Quick Chili Serving Size: 3/4 cup Yield: 4 servings Time: 20 minutes Ingredients: 1/2 pound ground beef 1 can (15 1/2 ounces) kidney beans with liquid 1 cup tomato sauce, no salt added 1 Tablespoon onion, instant minced 1 1/2 Tablespoons chili powder Instructions: 1. Thoroughly cook ground beef in skillet until browned (160 degrees). Be sure all pink color is gone from meat and juices. Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat. 2. Drain off fat into container. 3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder. 4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. 5. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days. Cost: Per Recipe: $ 3.18 Per Serving: $ 0.79 Side: corn & green chili salad USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 44

46 Baked Lemon Chicken Serving Size: 2 pieces Yield: 5 servings Time: 30 minutes Ingredients: 3 1/2 pounds chicken - skinned and cut into 10 pieces 1/4 teaspoon salt 1/4 teaspoon pepper 1 1/2 thinly sliced cloves of garlic or 1 tsp. garlic powder 4 fresh thyme sprigs or 1 tsp. dried thyme 3 cups thinly sliced onions 1 1/2 cups chicken stock or water 1/4 cup lemon juice 1 lemon sliced into 10 slices, seeds removed Instructions: 1. Combine salt, pepper, garlic, and thyme. 2. Lay chicken pieces into an 11x13 baking pan. Sprinkle seasonings over chicken. 3. Combine onions, stock, and lemon juice in a sauce pan. Heat to a boil. 4. Pour hot lemon mixture around chicken. Top each chicken piece with a lemon slice. 5. Bake for 30 minutes at 400 degrees until golden brown and juices are clear colored. Cost: Per Recipe: $ 5.42 Per Serving: $ 1.08 Side: Green beans & new potatoes/ easy red beans & rice USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 45

47 Baked Fish and Vegetables Serving Size: 4 oz. fish and 1/2 cup vegetables Yield: 4 servings Time: 40 minutes Ingredients: 4 frozen white fish fillets or cod or perch (total of oz.) 16 ounces frozen mixed vegetables 1 small diced onion 1 teaspoon lemon juice or fresh lemon, sliced thin 1 Tablespoon parsley flakes - dried or fresh chopped 4 10x12 -inch tin foil squares Instructions: 1. Preheat oven to 450 degrees. 2. Separate and place fish fillets in center of each tin foil square. 3. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets. 4. Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal. 5. Bake for 10 minutes. Serve. 6. Refrigerate leftovers. Cost: Per Recipe: $ 5.95 Per Serving: $ 1.49 Side: scallion rice USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 46

48 Party-Time Pasta Serving Size: 1 cup Yield: 6 servings Time: 30 minutes Ingredients: 1/2 pound turkey, lean ground 1 teaspoon paprika 1 can (14 1/2 ounces) tomatoes, crushed 1 can (14 1/2 ounces) chicken broth, reduced sodium 2 cups pasta, bow-tie, uncooked 3 cups frozen vegetables such as carrots, broccoli and cauliflower, thawed ************************************** Tasty Topping: 1/2 cup chopped fresh or dried parsley 1/4 cup bread crumbs, seasoned, dry 1/4 cup grated Parmesan cheese Instructions: 1. Heat a large nonstick pan over medium heat. Add ground turkey and paprika. Cook and stir until meat is brown and no longer pink, about 5 minutes. 2. Stir in tomatoes, chicken broth and pasta. Bring mixture to a boil. Reduce heat to medium-low. Cover and simmer until pasta is almost tender, about minutes. 3. Remove lid. Place vegetables on top of pasta. Replace lid. Cook until vegetables are tender, about 5 minutes. 4. Prepare the Tasty Topping. Mix parsley, bread crumbs and Parmesan cheese. Sprinkle over vegetables in skillet. Cover and let sit for 3 minutes before serving. Cost: Per Recipe: $ 7.38 Per Serving: $ 1.23 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 47

49 Indian Vegetable and Rice Skillet Meal Serving Size: 1 cup Yield: 10 servings Ingredients: 2 teaspoons vegetable oil 1 onion, chopped 1/2 teaspoon ground ginger 1/2 teaspoon turmeric 1/2 teaspoon cumin 2 cups mixed vegetables, chopped (cauliflower, peppers, carrots, or peas) 1 large baking potato 1 cup white rice, uncooked 2 1/2 cups water 1 can (15 ounces) kidney beans, drained, rinsed 1/2 teaspoon salt (optional) Instructions: 1. Heat oil in a large skillet over medium heat. 2. Add onion, ginger, turmeric, and cumin, and stir while cooking for 1 minute. 3. Add remaining ingredients. Bring to a boil, cover, and reduce heat. 4. Simmer minutes. Serve hot. 5. Refrigerate leftovers within 2-3 hours. Cost: Per Recipe: $ 5.70 Per Serving: $ 0.57 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 48

50 Side Items 49

51 Five Happiness Fried Noodles Serving Size: 1 1/2 cups Yield: 5 serving Ingredients: 10 cups water 1 pound egg noodles 1 Tablespoon olive oil (or vegetable oil), divided 3 cups bean sprout 1 cup bamboo shoots, julienned (sliced thinly in strips) 1/2 cup shredded carrots 1/2 cup dried shiitake mushrooms, soaked, stems removed, and julienned 2 green onions, julienned 1/2 teaspoon salt 1 teaspoon sugar 1 Tablespoon soy sauce Instructions: 1. In a large pot on high heat, bring 10 cups of water to boil. Cook noodles in boiling water until tender or al-dente, approximately 5-7 minutes, drain and set aside. 2. Heat a nonstick wok or pan over high heat. Add 1/2 tablespoon oil, swirling to coat the pan, add noodles and pan-fry until noodles are golden, about 7 to 10 minutes. Remove noodles from wok. 3. Add remaining 1/2 tablespoon oil to wok, add vegetables, and stir-fry until just cooked, about 5 to 7 minutes. 4. Return noodles to the wok; add salt, sugar and soy sauce. Stir to combine and serve. Cost: Per Recipe: $ 3.76 Per Serving: $ 0.75 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 50

52 Apple Carrot Soup Serving Size: 1 cup Yield: 8 servings Ingredients: 1 pound lean pork, cut into chunks 4 apples with skin, cored and quartered 4 large carrots, peeled and cut into chunks 1 piece dried orange peel (optional) 4 slices ginger 1/2 teaspoon salt 20 cups water Instructions: 1. In a large pot over high heat, combine all ingredients, bring to a boil. 2. Reduce heat to medium and simmer until soup reduces to about 8 cups of liquid, about 3 to 4 hours. 3. Skim fat from surface and serve. 4. Store leftover soup covered in refrigerator for up to 3 days. Cost: Per Recipe: $ 3.59 Per Serving: $ 0.45 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 51

53 Grilled Vegetable Packets Serving Size: 3/4 cup Yield: 5 servings Ingredients: 2 zucchinis, small sliced 2 yellow squash, small sliced 4 red potatoes, small scrubbed well and sliced 1/2 red onion sliced 1/2 bell pepper (red or green) seeded and sliced 1/4 cup Italian salad dressing, light to taste salt and pepper, Instructions: 1. Heat grill to Medium heat or 350 degrees. 2. Wash vegetables and slice. 3. Toss in a large bowl. Add dressing and toss until all vegetables are coated. 4. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of vegetable mixture and fold bottom piece with top sheet to form a packet. 5. Place on heated grill for minutes or until the potatoes are tender. If you don't have a grill bake Veggie Packets in the oven at 400 degrees for minutes. 6. Before you open the packets, poke holes in the foil with a fork. Be very careful opening the foil as the steam will be very hot and could burn you! 7. Empty vegetables onto serving plate or serve from foil packets. Tip! Try different vegetables- Tomatoes, green beans, sweet potatoes, mushrooms, broccoli, carrots, corn or your favorites. Use herbs or spices in place of dressing-chili powder, Italian or oriental seasoning, basil, oregano, curry powder-be creative! Cost: Per Recipe: $ 2.70 Per Serving: $ 0.54 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 52

54 Scallion Rice Serving Size: 1 cup Yield: 5 servings Ingredients: 4 1/2 cups brown rice, cooked in unsalted water 1 1/2 Tablespoons bouillon granules, low sodium 1/4 cup scallions, chopped Instructions: 1. Cook rice according to directions on the package. 2. Combine the cooked rice, scallions, and bouillon granules and mix well. 3. Measure 1-cup portions and serve. Cost: Per Recipe: $ 2.03 Per Serving: $ 0.41 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 53

55 Microwave Baked Potato Serving Size: 1 potato Yield: 1 serving Ingredients: 1-4 potatoes Instructions: 1. Scrub potato. Prick several times with a fork or knife. 2. Place on microwave safe plate. 3. Cook according to table below. Turn over halfway through cooking # of Potatoes Time minutes or until soft minutes or until soft minutes or until soft 3. Turn over halfway through cooking. 4. Let potato rest for 1-3 minutes Cost: Per Recipe: $ 0.39 Per Serving: $ 0.39 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 54

56 Corn and Green Chili Salad Serving Size: 3/4 cup Yield: 4 servings Time: 10 minute Ingredients: 2 cups frozen and thawed corn 1 can (10 ounce) diced tomatoes with green chilies 1/2 Tablespoon vegetable oil 1 Tablespoon lime juice 1/3 cup sliced green onions 2 Tablespoons fresh chopped cilantro Instructions: 1. Combine all ingredients in a medium bowl. 2. Mix well. Cost: Per Recipe: $ 1.67 Per Serving: $ 0.42 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 55

57 Green Beans and New Potatoes Serving Size: 1/6 of recipe Yield: 6 servings Time: about 20 minutes Ingredients: 16 ounces frozen green beans 8 small potatoes, washed, peeled, and halved 1 medium onion, chopped 1/4 teaspoon salt Instructions: 1. Add all ingredients to a large stock pot and cover with water. 2. Bring to a boil and reduce to medium heat. 3. Cook until green beans and potatoes are tender. Cost: Per Recipe: $ 4.45 Per Serving: $ 0.74 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 56

58 Easy Red Beans and Rice Serving Size: 1 cup Yield: 8 serving Ingredients: non-stick cooking oil spray, as needed 1 large onion, peeled and chopped 1 medium green bell pepper, washed, seeded and chopped 1 teaspoon garlic powder 2 cans (14.5 ounces) diced tomatoes 1 can (15.5 oz.) kidney beans, drained and rinsed 6 cups cooked brown rice Instructions: 1. Spray skillet with cooking oil spray. 2. Cook onion and pepper over medium heat for 5 minutes or until tender. 3. Add garlic powder, tomatoes, and kidney beans. 4. Bring mixture to a boil. 5. Reduce heat to low and simmer for 5 minutes. 6. Serve over rice. Cost: Per Recipe: $ 4.40 Per Serving: $ 0.55 USDA. "Recipe Finder." 23 May SNAP-Ed Connection. 15 April 2012 <http://recipefinder.nal.usda.gov/>. 57

59 More Side Items & Snack Ideas 58

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