market to mealtime! - home | · 2017-03-05 · market to mealtime! fsne this material was funded...

MARKET TO MEALTIME!

FSNE

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.

For more recipes visit www.eatsmart.umd.edu

MARKET TO MEALTIME! FSNE


Always wash your hands before preparing food

SPRING Greens and Beans

Makes: 6 servingsServing size: 1 cup

Ingredients:

Directions:1. Heat oil in pan over medium heat.2. Add onion, and cook for 2 minutes.3. Add garlic, and cook for 1 minute, stirring often.4. Add beans and parsley, and cook for 2 minutes.5. Stir in greens, and cook just until wilted.6. Season to taste with salt and pepper.

2 Tablespoons vegetable oil1 onion, chopped2 garlic cloves, chopped2 15.5-ounce cans of Cannellini, Great Northern, or Navy beans2 Tablespoons fresh parsley or 1 Tablespoon dried parsley flakes6 cups fresh greens: spinach, Swiss chard, or kale, washedSalt and black pepper to taste

Serve this recipe on toasted whole grain bread slices.




SPRING Sweet and Sour Cabbage

Makes: 8 servingsServing size: ½ cup

Ingredients:

Directions:1. In a large bowl, combine ingredients and mix well.2. Cover the bowl.3. Chill in the refrigerator for several hours before serving.Add shredded cabbage to salads or tacos instead of lettuce.

½ head cabbage, washed and chopped½ teaspoon salt½ teaspoon celery seed2 Tablespoons sugar3 Tablespoons vinegar




SPRING Fruit and Spring Greens Salad


Ingredients:

Directions:1. In a large bowl, mix spinach or greens, fruit, and nuts.2. In a small bowl, mix oil, lemon juice, and honey to make dressing.3. Pour the dressing on top of the salad and mix. 4. Season with salt and pepper to taste.

4 cups spinach or salad greens, washed and dried1 cup strawberries, washed and sliced, or orange segments¼ cup nuts, chopped2 Tablespoons lemon juice2 Tablespoons vegetable oil1 Tablespoon honeySalt and black pepper to taste

Make half of your plate fruits and vegetables.




SPRING Swiss Chard Wraps

Makes: 4 servingsServing size: 1 wrap

Ingredients:

Directions:1. In large bowl, mix avocado, lemon or lime juice, and spices.2. Add Swiss chard or spinach, tomato, onion, and carrots and mix together.3. Spoon ¼ of mixture onto each tortilla and roll up.

4 large Swiss chard leaves, or 1 cup spinach leaves, washed and chopped1 avocado, peeled, chopped1 teaspoon lemon or lime juice¼ chili pepper, washed and chopped

Salt and black pepper to taste1 tomato, washed and chopped½ onion, chopped1 carrot, washed and grated 4 whole grain tortillas

If you don’t have tortillas on hand, scoop mixture onto the Swiss chard leaves instead.




SPRING

Makes: 4 servingsServing size: 1 fish fillet

Ingredients:

Directions:1. Preheat oven to 375 degrees.2. Spray a 8x8-inch baking dish with vegetable oil spray. 3. Place fish fillets in baking dish. 4. Mix remaining ingredients in a bowl until well-blended.5. Spoon mixture over fish.6. Cover the dish with foil before baking.7. Bake for 20-25 minutes or until fish flakes easily when tested with fork.

Baked Fish with Tomatoes, Greens, and Mushrooms

4 4-ounce fish fillets 2 cups fresh spinach or Swiss chard, washed and chopped 1 medium tomato, washed and chopped

1 cup mushrooms, washed and sliced 1/3 cup low-fat Italian dressingCooking oil spray

Serve with brown rice to add whole grains to your meal.




SPRING Spinach Squares

Makes: 9 servingsServing size: 1 squareIngredients:

Directions:1. Preheat oven to 350 degrees.2. Spray a 9x12-inch baking pan with cooking oil spray.3. In a frying pan, add vegetable oil over medium heat, add onion, and cook for 2 minutes.4. Add spinach and cook until wilted.5. Turn off heat, and let spinach and onion cool.6. Mix flour, milk, baking powder, and salt in a bowl.7. Add onion, eggs, spinach, and cheddar cheese to bowl, and mix well.8. Pour mixture into baking pan.9. Bake for 30 minutes until lightly browned. Cut into 9 squares.10.

Cooking oil spray1 cup flour1 cup low-fat or nonfat milk1 teaspoon baking powder2 eggs, beaten½ teaspoon salt

1 Tablespoon vegetable oil8 cups fresh spinach, washed1 cup low-fat cheddar cheese, grated1 onion, chopped

Serve spinach squares with a side salad and whole wheat bread.




SPRING Lentil, Mushroom, and Swiss Chard Soup

Makes: 6 servings Serving size: 1 cup

Ingredients:

Directions:1. In a large pot over medium heat, add oil, onion, carrots, celery, and mushrooms and cook for 5 minutes.2. Stir in lentils, broth, and spices.3. Cover the pot, and reduce heat to low.4. Cook for 20-30 minutes until lentils are tender.5. Stir in chopped Swiss chard or spinach, and cook for 5 minutes.6. Divide soup into bowls.Serve with whole grain bread.

1 Tablespoon vegetable oil1 onion, chopped2 carrots, washed and chopped1 celery stalk, washed and chopped1 cup mushrooms, washed and sliced1 cup dried lentils, rinsed

8 cups low-sodium chicken or vegetable broth1 Tablespoon Italian seasoning1 teaspoon garlic powder1 bunch Swiss chard leaves or 4 cups of spinach, washed and choppedSalt and black pepper to taste




SPRING Pasta with Greens, Beans, and Chicken

Makes: 6 servingsServing size: 1½ cups

Ingredients:

Directions:1. Cook the pasta according to directions on box and drain.2. On medium heat, add vegetable oil and onion to a large pan.3. Cook for 5 minutes, add garlic, and cook for 1 minute more.4. Stir in chopped chicken and cook until heated through.5. Add beans, chard or spinach, chicken or vegetable stock, and spices.6. Add in cooked pasta and stir to combine.7. Cook for 5 minutes until pasta is heated through.8. Divide into serving bowls. Sprinkle with Parmesan cheese.

1 box whole wheat pasta1 Tablespoon vegetable oil½ onion, chopped3 cloves garlic, finely chopped2 cups cooked chicken, cubed1 bunch Swiss chard or 6 cups spinach, washed and chopped

2 cups low-sodium chicken or vegetable broth1 teaspoon Italian seasoning1 15.5-ounce can of Cannellini, Great Northern, or Navy beans ½ cup Parmesan cheese, grated (optional)Salt and black pepper to taste

This recipe makes a quick meal and tastes great when served as leftovers.




SPRING Strawberry S’mores

Makes: 1 servingServing size: 1 graham cracker with topping

Ingredients:

Directions:1. Break graham cracker in half.2. Spread yogurt on top of one graham cracker half.3. Place strawberries on top.4. Top with other graham cracker half.

Serving Suggestion: Substitute your favorite low-fat yogurt flavor. Try other summer berries or dried fruit.

1 graham cracker2 Tablespoons low-fat vanilla yogurt 2 strawberries, washed and sliced

*Optional ingredients: raisins or honey

This recipe makes a healthy snack or dessert.




SPRING Breakfast Banana Split

Makes: 2 servingsServing size: ½ banana

Ingredients:

Directions:1. In two small bowls, put 1 banana half in each bowl.2. Spoon yogurt equally over bananas.3. Sprinkle half of the cereal and half of the berries on top of each bowl.

1 banana, peeled and cut in half1 cup low-fat yogurt½ cup whole grain cereal½ cup berries, washed

Top with nuts to add protein. Try strawberries, blueberries, raspberries, or blackberries in this recipe.




SUMMER


Ingredients:

Directions:1. Heat oil in frying pan. Add onion and cook until soft, about 5 minutes.2. Add all vegetables except tomato and oregano.3. Cook over medium heat for 5 to 7 minutes or until tender. 4. Add chopped tomatoes and oregano at the last minute of cooking. Stir occasionally.

Italian-Style Vegetables

2 medium zucchini, washed and diced2 cups green beans, washed and chopped with ends removed2 tomatoes, washed and diced, or one 16-ounce can of diced tomatoes, drained½ head cabbage, washed and shredded2 cups fresh, frozen, or canned corn, drained 1 onion, sliced1 Tablespoon vegetable oil ½ teaspoon dried oregano or 1 teaspoon fresh oregano

Add sliced yellow, orange, and red peppers to this recipe.




SUMMER


Ingredients:

Directions:1. Heat oil in a saucepan over medium heat.2. Add onion and garlic. Cook until tender, about 5 to 7 minutes.3. Add zucchini, tomatoes, sugar, and pepper.4. Cover pan and reduce heat.5. Cook until vegetables are tender, about 20 minutes.

SUMMER Zucchini and Tomatoes

2 Tablespoons vegetable oil¼ cup onion, chopped2 tomatoes, washed and diced, or one 16-ounce can of diced tomatoes, drained 1 garlic clove, chopped

2 medium zucchini, washed and diced 1 teaspoon sugarBlack pepper to taste

Serve on top of baked fish or chicken.




SUMMER

Makes: 6 servingsServing size: 1 slice

Ingredients:

Directions:1. Preheat the oven to 350 degrees.2. Roll out pizza dough to desired size, if used.3. Place dough or pizza crust on a baking sheet or pizza pan.4. Spread the apple butter over the crust.5. Arrange berries on the pizza crust.6. Sprinkle with cinnamon, if desired, and bake for 15-20 minutes until crust is brown and crisp.

Berry Good Pizza

100% whole wheat pizza crust or 12-ounce can of refrigerated pizza dough¼ cup apple butter6 strawberries, washed and sliced½ cup blueberries, washed Cinnamon, optional*Optional ingredients: raisins, honey

Your children will enjoy helping you put this pizza together!




SUMMER


Ingredients:

½ cup ice cubes

Directions:1. Peel bananas, and break into large pieces.2. Put bananas, berries, yogurt, orange juice, and ice in blender.3. Blend to combine. If smoothie seems too thick to pour easily, add more orange juice and blend again briefly. 4. Pour into 4 cups to serve.

Banana Berry Smoothie

2 bananas2 cups berries, washed1½ cups of low-fat yogurt, any flavor1 cup orange juice

Try raspberries or blackberries in this recipe.




SUMMER

Makes: 9 muffinsServing size: 1 muffin

Ingredients:

Directions:1. Heat oven to 400 degrees. Spray muffin tin with cooking oil spray.2. In a large bowl, combine the flour, sugar, baking powder, and baking soda. Stir well until all ingredients are blended.3. In another bowl, combine buttermilk or yogurt, margarine, egg, and vanilla, if used. 4. Pour this mixture into the dry ingredients, and stir just until mixed.5. Mix in berries, and spoon batter evenly into 9 muffin cups.6. Bake 20 to 25 minutes or until golden brown.

Fabulous Fruit Muffins

1¼ cups flour¼ cup sugar1 teaspoon baking powder½ teaspoon baking soda1 cup berries, washedCooking oil spray

1 egg, slightly beaten2 Tablespoons margarine, melted ½ teaspoon vanilla extract, optional¾ cup low-fat buttermilk

Use ½ whole wheat flour. Use paper muffin liners to make clean-up easier.




SUMMER


Ingredients:

Directions:1. Preheat oven to 350 degrees.2. In a large bowl, add oats, half of the nuts, brown sugar, baking powder, and cinnamon, and mix well.3. In another bowl, beat together milk, egg, melted butter, and vanilla, if used.4. Add the egg mixture to the oat mixture, and stir to combine.5. Gently stir in blueberries and sliced bananas.6. Spray 8x8-inch baking pan with cooking oil spray.7. Pour mixture into pan and top with remaining chopped nuts.8. Bake for 35-40 minutes.

Banana-Blueberry Baked Oatmeal

2 cups oats½ cup nuts, chopped2 Tablespoons brown sugar1 teaspoon baking powder1 teaspoon cinnamon2 cups nonfat or low-fat milk1 egg

2 Tablespoons margarine or butter, melted2 teaspoons vanilla extract, optional1½ cups blueberries, washed2 bananas, peeled and slicedCooking oil spray

Make ahead and reheat in the microwave for a quick breakfast.




SUMMER Peach Salsa

Makes: 16 servings Serving size: ¼ cup

Ingredients:

Directions:1. In a large bowl, combine all ingredients. 2. Cover, and chill in refrigerator.

2 peaches, washed, peeled, and chopped ½ red bell pepper, washed and chopped ½ cucumber, washed, seeded, and chopped 2 green onions, washed and sliced 2 jalapeño peppers, washed, seeded, and finely chopped 2 Tablespoons honey 1 lime, juiced

Serve with baked tortilla chips.




SUMMER Summer Stuffed Tomatoes

Makes: 8 servings Serving size: 1 tomato

Ingredients:

Directions:1. Slice off tops of tomatoes and scoop out seeds and flesh.2. Chop the tomato seeds and flesh and place in a bowl.3. Add remaining ingredients and spices to bowl.4. Stir to combine and chill in refrigerator.5. Divide equally and stuff in tomatoes.

8 tomatoes, washed2 peaches, washed, peeled, and chopped3 cucumbers, washed, peeled, seeded, and chopped2 ears of fresh corn kernels, washed, or 1 can corn, rinsed and drained

3 Tablespoons vegetable oil2 Tablespoons lemon or lime juice½ teaspoon salt¼ teaspoon black pepper½ cup basil leaves, chopped or 1 teaspoon dried basil

This is a great make-ahead vegetable for summer cook outs.




SUMMER Old-Fashioned Fruit Crumble

Makes: 6 servingsServing size: 1/6 recipe

Ingredients:

Directions:1. Preheat oven to 400 degrees. 2. Spray 8x8-inch baking pan with cooking oil spray.3. Combine fruit with 1 Tablespoon of sugar, 2 Tablespoons flour, and orange juice. 4. Pour fruit mixture into pan.5. Combine oats, nuts, brown sugar, remaining 2 Tablespoons flour, cinnamon and vegetable oil. 6. Stir to combine and sprinkle over the fruit mixture. 7. Bake until the fruit is bubbling and the topping is golden brown, 20 to 25 minutes.

3 cups plums or peaches, washed and sliced1 Tablespoon sugar4 Tablespoons flour3 Tablespoons orange juice1 cup oats

3 Tablespoons nuts, chopped2 Tablespoons brown sugar1 Tablespoon vegetable oilPinch of cinnamonCooking oil spray

Use any fresh fruit in season.




SUMMER


Ingredients:

Directions:1. In a blender, combine ice, watermelon, cantaloupe, orange juice, and honey.2. Blend until thick and smooth.3. Pour into 4 glasses.4. Garnish with mint, if desired.Note: Wash melons before slicing.

Cool Melon Slushie

3 cups ice cubes2 cups watermelon, cut in cubes½ cup cantaloupe, cut in cubes¼ cup orange juice1 Tablespoon honey4 sprigs fresh mint, optional

Use any fresh or frozen fruit.




SUMMER Watermelon and Tomato Salad


Ingredients:

Directions:1. In a large bowl, add tomatoes and watermelon.2. Add basil, cheese, lemon juice, and oil.3. Mix to combine and season with salt and pepper to taste.4. Chill in refrigerator before serving.Note: Wash melons before slicing.

2 cups cherry tomatoes, washed2 cups watermelon, cut in cubes½ cup fresh basil, washed and chopped

½ cup reduced-fat mozzarella cheese, cut in cubes1 Tablespoon lemon juice1 Tablespoon vegetable oilSalt and black pepper to taste

Serve this refreshing salad with grilled chicken.




SUMMER


Ingredients:

Directions:1. Add fruit to large bowl.2. Sprinkle the lime juice over the fruit. 3. In a small bowl, mix the salt and chili powder. Sprinkle mixture over fruit.4. Chill in the refrigerator before serving.

Fruit Salad with Jicama

1 jicama, washed, peeled, and sliced in thin strips2 cups watermelon cut in cubes1 mango, washed, peeled and cut in cubes1 cantaloupe cut in cubes

1 kiwi, washed, peeled, and cut in cubes½ lime, juiced¼ teaspoon salt¼ teaspoon chili powder

Note: Wash melon before slicing.Jicama is a sweet, crunchy, and juicy root vegetable that tastes great raw or cooked!




FALL


Ingredients:

Directions:1. In large pot, cook whole unpeeled potatoes in boiling water until tender. 2. Drain potatoes, cool, peel, and cut into thick slices.3. Peel apples and slice.4. Preheat oven to 325 degrees.5. Spray a large baking dish with cooking oil spray.6. Layer sweet potatoes, apples, pineapple, and brown sugar in baking dish.7. Cover with foil, and bake for 45 minutes.

Baked Apples and Sweet Potatoes

3 apples, washed5 sweet potatoes, washedCooking oil spray1 15-ounce can of pineapple chunks, packed in 100% juice, drained¼ cup brown sugar

Sweet potatoes are a great source of vitamin A, which keeps eyes healthy.




FALL Carrot and Sweet Potato Soup


Ingredients:

Directions:1. In a large pot over medium heat, add oil, onions, garlic, and salt.2. Cook, stirring occasionally, until onions are soft, about 3 minutes.3. Add sweet potatoes, carrots, and broth.4. Turn the heat to medium-high, and bring to a boil.5. Lower the heat to low, and cook until potatoes and carrots are soft.6. Divide soup into 6 bowls.

1 Tablespoon vegetable oil2 small onions, chopped2 garlic cloves, chopped1/4 teaspoon salt2 sweet potatoes, washed, peeled, and diced

1 carrot, washed, peeled, and grated 6 cups low-sodium chicken or vegetable broth

For a smooth soup, blend in batches in blender. For a chunkier soup, serve as is.




FALL Carrot and Oatmeal CookiesMakes: 48 cookiesServing size: 1 cookieIngredients:

Directions:1. Preheat oven to 375 degrees.2. Spray baking sheets with cooking oil spray.3. In a mixing bowl, stir together honey, oil, applesauce, vanilla, if used, and eggs.4. In a medium bowl, mix the oats, flour, baking powder, pumpkin pie spice or cinnamon, and salt.5. Add the dry oat mixture to the egg mixture and stir to combine.6. Add the carrots, nuts, and raisins, and stir to combine.7. Drop one tablespoon of batter for each cookie onto baking pan. 8. Bake for 15-18 minutes until golden brown.Use whole wheat flour to boost nutrition.

1 cup carrots, washed, peeled, and grated½ cup honey¼ cup vegetable oil¼ cup applesauce1 teaspoon vanilla extract, optional2 eggs1 cup oats

1 cup flour2 teaspoons baking powder½ teaspoon salt1 cup raisins½ cup nuts, chopped2 teaspoons pumpkin pie spice or cinnamonCooking oil spray




FALL


Ingredients:

Directions:1. Preheat oven to 450 degrees.2. Mix vegetables, oil, salt, and pepper in a large bowl.3. Coat a large baking pan with cooking oil spray.4. Add vegetables to baking pan, and bake for 20 minutes.5. Stir in maple syrup or honey, and return to oven for another 20 minutes or until vegetables are soft.

Roasted Root Vegetables with Maple Glaze

3 beets, washed, peeled, and cubed3 carrots, washed, peeled, and sliced1 Tablespoon vegetable oil1/4 teaspoon salt½ teaspoon black pepperCooking oil spray2 Tablespoons maple syrup or honey

Roasting vegetables brings out their natural sweetness.




FALLFALL Beet and Tomato Soup


Ingredients:

Directions:1. Heat oil in a large pot over medium heat.2. Add the onion, garlic, and salt, and cook for 5 minutes.3. Add the beets, carrots, tomatoes, black pepper, and broth.4. Bring to a boil, then reduce heat to low.5. Cover and cook for 1 hour.6. Let cool, and blend soup in small batches until smooth.7. Stir in lemon juice and chill in the refrigerator, if desired.8. Soup can be served cold or hot.

2 Tablespoons vegetable oil1 onion, chopped1 garlic clove, chopped½ teaspoon salt4 small beets, washed, peeled, and cubed6 carrots, washed, peeled, and sliced

1 28-ounce can diced tomatoes4 cups low-sodium chicken or vegetable broth½ teaspoon black pepperJuice of 1 lemon

Serve this hearty soup with whole grain bread and a salad.




FALL Confetti Apple Slaw


Ingredients:

Directions:1. In a large bowl, stir together orange juice concentrate and diced apple.2. Add cabbage, onion, chopped pepper, and raisins.3. In a small bowl, stir together mayonnaise, yogurt, mustard, paprika, and black pepper to make dressing.4. Add dressing to vegetable mixture, and mix well.5. Cover tightly and refrigerate until ready to serve.

2 Tablespoons orange juice concentrate, defrosted1 apple, washed, cored, and diced½ head cabbage, washed, and shredded1 small onion, finely chopped3 Tablespoons raisins ½ cup plain, low-fat yogurt

1 red or green sweet pepper, washed, seeded, and chopped1 Tablespoon reduced-fat mayonnaise½ teaspoon dry mustard1/8 teaspoon paprika1/8 teaspoon black pepper

Makes a delicious, colorful salad to serve with a healthy protein.




FALL Chicken Waldorf Salad


Ingredients:

Directions:1. Toss apples with orange juice.2. Add mayonnaise, nuts, raisins or dried cranberries, curry powder (if used), celery, onion, and chicken.3. Stir, then refrigerate at least 1 hour before serving.

3 apples, washed, cored, and chopped3 Tablespoons orange juice1/4 cup reduced-fat mayonnaise1/4 cup nuts, chopped1 cup raisins or dried cranberries

2 stalks celery, washed and chopped½ onion, chopped2 cups cooked chicken, diced 2 teaspoons curry powder, optional

This recipe makes a great main dish salad for lunch or dinner.




FALL Apple Parsnip Soup


Ingredients:

Directions:1. Preheat oven to 450 degrees.2. In a large bowl, mix vegetables, apples, oil, salt, pepper, and sage (if used).3. Place vegetables on baking sheet. Bake for 45 minutes. Let cool.4. Add vegetables to blender in batches with milk. Blend until smooth.5. Put soup in large pot, and warm for 15 minutes until heated through.

4 apples, washed, peeled, cored, and chopped4 parsnips, washed, peeled, and sliced1 large sweet potato, washed, peeled, and chopped1 large onion, sliced in large chunks

3 Tablespoons vegetable oil1 teaspoon salt½ teaspoon black pepper8 cups low-fat or nonfat milk½ teaspoon dried sage, optional

Serve with whole grain bread and salad for a healthy fall dinner.




FALL Spicy Apple-Filled Squash

Makes: 4 servingsServing size: ¼ squash

Ingredients:

Directions:1. Heat oven to 350 degrees.2. Spray a 1-quart baking dish with cooking oil spray.3. Cut squash in half. Remove squash seeds from each half with a spoon.4. Place squash (skin side up) in baking dish, cover with foil and put baking dish in oven for 30 minutes.5. In a medium bowl, add apple, margarine, brown sugar, and spices.6. Remove squash from oven. Flip squash over, and fill with apple mixture.7. Re-cover squash with foil, and bake 30 minutes more.

1 acorn squash, washed1 apple, washed, cut in half, cored, and chopped2 teaspoons margarine, melted2 teaspoons brown sugar

¼ teaspoon cinnamonDash of nutmeg, optionalDash of ground cloves, optionalCooking oil spray

Try serving this recipe with whole grains like brown rice or barley.




FALL Oven-Baked Sweet Potato Fries


Ingredients:

Directions:1. Preheat oven to 425 degrees.2. Cut sweet potatoes into ¼ inch slices or sticks.3. In a large bowl, toss slices in oil until coated.4. Sprinkle with salt and pepper.5. Spread in a single layer on a baking sheet.6. Bake until tender and golden brown, about 20 minutes, turning once to bake evenly.

3 sweet potatoes, washed and peeled2 Tablespoons vegetable oilSalt and black pepper to taste

Sweet potato fries are a healthy alternative to French fries.




FALL Chicken, Sweet Potato, and Carrot Packets

Makes: 4 servingsServing size: ½ chicken breast and 1 cup vegetables

Ingredients:

Directions:1. Preheat oven to 350 degrees.2. Spray 4 large pieces of foil with cooking oil spray.3. In a bowl, combine vegetables. Scoop 1 cup on each foil piece, and top with 1 piece of chicken. 4. Sprinkle seasoning on each piece of chicken.5. Fold foil to make a packet. Place on baking sheet, and bake in oven for 30-45 minutes until chicken is cooked through.

2 boneless chicken breasts, each cut in half to make 4 pieces2 sweet potatoes, washed, peeled, and cut in thick slices4 carrots, washed, peeled, and cut in thick slices1 teaspoon Italian seasoningCooking oil spray

Prepare packets ahead of time. Refrigerate, then bake when dinner time comes.




FALL Kale with Nuts and Raisins


Ingredients:

Directions:1. Heat oven to 350 degrees.2. On a baking sheet, toast nuts for 5 minutes.3. Heat oil in frying pan on medium heat.4. Add garlic and kale to frying pan, and cook for 4 minutes.5. Add raisins and nuts, and cook for 1 minute more.6. Add salt to taste.

1 bunch kale, washed and chopped, stems removed2 garlic cloves, chopped2 Tablespoons vegetable oil½ cup raisins1/4 cup nuts, choppedSalt and black pepper to taste

Kale is high in vitamin A.




FALL

Makes: 8 servingsServing size: 2 cups

Ingredients:

Directions:1. Preheat oven to 350 degrees. 2. Cook and drain pasta according to package instructions. 3. In same pot, cook oil, onion, and garlic over medium-high heat, about 4 minutes. 4. Add kale, cover, and cook until almost tender, about 5 minutes. 5. Add pasta to pot.6. Stir in chicken, cottage cheese, and salt and pepper to taste.7. Transfer mixture to a 9x13-inch baking dish.8. Top with Parmesan cheese. Bake until top is golden, 30 minutes.

Chicken and Kale Casserole

1 box whole grain pasta2 Tablespoons vegetable oil1 large onion, chopped3 garlic cloves, chopped1 bunch kale, washed and chopped, stems removed

2 cups cooked chicken, chopped 1 24-ounce container of fat-free (no salt added) cottage cheese1/4 cup Parmesan cheese, gratedSalt and black pepper to taste

A great recipe for leftover chicken.




FALL Vegetable Barley Soup


Ingredients:

Directions:1. Heat oil in a large pot over medium heat. Add carrots, celery, onions, parsnips, salt and pepper, and Italian seasoning.2. Cook for 20-25 minutes until vegetables begin to soften.3. Add tomatoes and water. 4. Cover, then cook for 45 minutes.5. Add kale, garbanzo beans, and cooked barley, rice, or pasta, and cook for 5 more minutes.

2 Tablespoons vegetable oil3 carrots, washed, peeled, and sliced3 stalks celery, washed and sliced2 onions, chopped2 parsnips, washed, peeled, and sliced½ teaspoon salt½ teaspoon black pepper

1 teaspoon Italian seasoning1 28-ounce can diced tomatoes1 bunch kale, washed and chopped (stems removed)1 15-ounce can garbanzo beans, rinsed and drained¾ cup barley, rice, or pasta, cooked4 cups water

Barley helps thicken soup during cooking.

market to mealtime! - home | · 2017-03-05 · market to mealtime! fsne this material was funded...

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