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Apple Oatmeal Muffins using applesauce instead of oil

posted Dec 5, 2016, 5:51 AM by Linda Hopey

Find more recipes at www.usda.gov/whatscooking(link is external) 
USDA is an equal opportunity provider, employer, and lender.

Apple Oatmeal Muffins

Makes: 6 Muffins

For breakfast on the go, a midday treat, or an afternoon snack, make this dish which helps add calcium to your daily intake.

Ingredients

1⁄2 cup milk, non-fat
1⁄3 cup applesauce
1⁄2 cup flour, all-purpose
1⁄2 cup quick-cooking oats (uncooked)
1⁄4 cup sugar
1⁄2 tablespoon baking powder
1⁄2 teaspoon ground cinnamon
apple (tart, cored & chopped)

Directions

1. Preheat oven to 400°F.
2. Place 6 cupcake holders in baking tin.
3. In a mixing bowl, add milk and applesauce. Stir until blended.
4. Stir in flour, oats, sugar, baking powder, and cinnamon. Mix until moistened (do not over mix).
5. Gently stir in the chopped apples.
6. Spoon into cupcake holders.
7. Bake for 15-20 minutes or until an inserted toothpick comes out clean.
8. Cool in pan 5 minutes before serving. Store unused portions in an airtight container.

Notes

Optional toppings: raisins, walnuts

Learn more about apples(link is external).

ONIE Project - Oklahoma Nutrition Information and Education. Simple Healthy Recipes.

Nutrition Information

Nutrients
Amount
Calories
120
Total Fat
1 g
Saturated Fat
0 g
Cholesterol
0 mg
Sodium
133 g
Total Carbohydrate
26 g
Dietary Fiber
2 g
Total Sugars
13 g
Added Sugars included
8 g
Protein
3 g
Vitamin D
0 mg
Calcium
101 mg
Iron
1 mg
Potassium
101 mg
N/A - data is not available
MyPlate Food Groups
Fruits
1/4 cup
Grains
1 ounce

Banana Berry Muffins use applesauce instead of oil

posted Dec 5, 2016, 5:49 AM by Linda Hopey

Find more recipes at www.usda.gov/whatscooking(link is external) 
USDA is an equal opportunity provider, employer, and lender.
Banana Berry Muffins

Banana Berry Muffins

Makes: 12 Servings

These moist muffins have a fruity flavor and are full of whole grain goodness. Serve them anytime.

Ingredients

  non-stick cooking spray
4 tablespoons applesauce
1⁄4 cup sugar
2 tablespoons egg mix
ripe bananas
2 tablespoons water
1⁄4 cup all-purpose flour
1⁄4 cup whole wheat flour
1⁄4 cup quick cooking oats
1⁄2 teaspoon baking powder
1⁄2 teaspoon baking soda
1⁄4 teaspoon salt
1⁄4 cup blueberries or strawberries (fresh or frozen)

Directions

1. Preheat oven to 350 degrees F. Spray a 12-cup muffin pan with non-stick cooking spray. 2. In a medium-size bowl, combine applesauce, sugar, egg mix, banana, and water. Mix well. 3. In a large bowl mix flours, oats, baking powder, baking soda, and salt. 4. Add the applesauce mixture to the bowl with the dry ingredients; mix just until the batter is moist. 5. Gently add berries into the mixture. 6. Fill each muffin cup about 3/4 full of batter. 7. Bake for 25-30 minutes until lightly brown. 8. Cool for 10 minutes and remove from pan.

Adapted from a recipe submited by Alicson Scott, Chickasaw Nation Get Fresh! Program

Roasted Pumpkin seeds

posted Oct 18, 2016, 8:21 AM by Linda Hopey

Roasted Pumpkin Seed Snack Mix

 

Makes: 8 Servings

Total Cost: $2.56

Serving Cost: $0.32

Ingredients

2 cups crispy rice or wheat cereal squares

1/2 cup roasted whole pumpkin seeds

1/3 cup slivered almonds

1/2 cup dried cranberries

1/2 cup raisins

Directions

1. Mix all ingredients together and serve.

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Nutrition Information

for approx. 1/2 cup, 1/8 of recipe

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Nutrients

Amount

Calories

194

Total Fat

10 g

Saturated Fat

1 g

Cholesterol

0 mg

Sodium

93 mg

Total Carbohydrate

25 g

Dietary Fiber

3 g

Total Sugars

11 g

Added Sugars included

5 g

Protein

6 g

Vitamin D

0 IU

Calcium

81 mg

Iron

5 mg

Potassium

225 mg

MyPlate Food Groups

Fruits

1/4 cup

Grains

1/2 ounce

Protein Foods

2 ounces

For more information on MyPlate Food Groups visit ChooseMyPlate.gov

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Vegetarian Supplemental Nutrition Assistance Program (SNAP) No Cooking Required Snacks Vary your protein routine Reduce sodium Limit saturated fat

This recipe has not been tested or standardized by the USDA

Italian Bean Soup

posted Jun 13, 2016, 5:39 AM by Linda Hopey


Three beans combine with savory vegetables in a rich, tomato-based broth for this Italian Bean Soup. Served with a whole wheat roll, this recipe makes a satisfying and wholesome lunch or dinner.

Ingredients

1 can great northern beans (15 ounce)
1 can red kidney beans (15 ounce)
2 cans pinto beans (15 ounce)
46 fluid ounces tomato juice (or V-8 juice)
1 can Italian style or stewed tomatoes (15 ounce)
1 can vegetable broth, low-sodium (15 ounce)
1 can green beans (15 ounce, drained)
1 1/2 tablespoons Italian seasoning
onion (medium, chopped)
1/4 teaspoon black pepper
garlic clove (fresh)

Directions

1. In a large pot, combine all ingredients.

2. Cover and simmer for 30 minutes.

3. Serve with Italian or French bread or whole-wheat rolls.

Notes

Freeze leftovers in plastic sealed containers with 1/2-inch air space under the lid.

Total Calories
110
Total Fat
1 g
1%
Protein
6 g
Carbohydrates
21 g
7%
Dietary Fiber
6 g
24%
Saturated Fat
0 g
0%
Sodium
470 mg
20%
*Percent Daily Values are based on a 2,000 calorie diet.

Oodles of Noodles

posted Apr 19, 2016, 7:09 AM by Linda Hopey


Oodles of Noodles

Prep time: 
15 minutes
Cook time: 20 minutes
Makes: 6 Servings
This colorful, whole-wheat pasta dish is accented with grape tomatoes and Swiss chard, and delicately flavored with basil and garlic for an oodles of noodle delight!

Ingredients

2 3/4 cups Penne pasta, whole-wheat, dry (11 oz)
1 1/2 tablespoons Olive Oil, extra virgin
2 1/4 cups Fresh grape tomatoes, halved
1 1/2 teaspoons basil, dried
3/4 teaspoon Sea salt
1/4 teaspoon Black pepper, ground
1 tablespoon Fresh garlic, minced
3 tablespoons flour, whole wheat
2 1/3 cups Low-sodium vegetable broth
4 cups Swiss chard, fresh, stems removed, chopped

Directions

1. In a large pot, bring 2 quarts water to a boil. Gradually stir in pasta and return to a boil. Cook uncovered for about 8-10 minutes until tender. Do not overcook. Drain well.
2. Heat olive oil in a large skillet over medium heat. Add half of tomatoes and cook 2-3 minutes until skins soften. Do not overcook. Reserve remaining tomatoes for step 4. Add basil, salt, pepper, and garlic. Stir.
3. Sprinkle flour over tomatoes. Cook for 30 seconds over medium heat until mixture becomes thick. Add vegetable broth. Bring to a boil and then immediately reduce to
low heat.
4. Add Swiss chard and remaining tomatoes. Simmer uncovered over low heat for 1-2 minutes or until Swiss chard is wilted. Pour over pasta. Serve hot.

Nutrition Information
for 1 cup
Total Calories
235
Total Fat
4 g
Protein
9 g
Carbohydrates
43 g
Dietary Fiber
5 g
Saturated Fat
1 g
Sodium
323 mg
MyPlate Food Groups
Vegetables
1/4 cup
Grains
2 ounces

Apple Corn Chili

posted May 14, 2014, 9:41 AM by Linda Hopey   [ updated Mar 5, 2015, 8:47 AM ]

Apple Corn Chili

Apple Corn Chili
 
(20 votes)
Prep time: 45 minutes
Makes: 4 Servings

This quick-fixing chili, with a base of sautéed, pureed red apples and yellow corn, is so thick and flavorful that you'd never know it's low in fat and sodium. We feature it with chicken, but it can be made vegetarian by omitting the chicken and bouillon and substituting water for vegetable stock.

Ingredients

tablespoons
 olive oil (divided)
ounces
 boneless, skinless chicken breast (cut to 1/2" cubes)
medium onion (chopped)
cloves garlic (minced)
15 ounces
 can yellow corn (no-salt-added, drained)
red apples, such as Braeburn, Empire, or Fuji (chopped, skin on)
1/2 tablespoon
 ground cumin
1/8 teaspoon
 cayenne pepper (if desired)
15 ounces
 can black beans (no-saalt-added, drained and rinsed)
4 1/2 ounces
 can diced green chiles (drained)
teaspoons
 chicken bouilon (sodium-free)
cups
 water
for Topping:
1/4 cup
 sour cream (reduced-fat)
1/4 cup
 fresh, chopped cilantro (if desired)

Directions

1. In a stockpot, heat 1 tbsp. olive oil; add chicken and brown (about 5 minutes). Remove chicken from pan.

2. Heat remaining olive oil in same pot; add onions and garlic and sauté until soft.

3. Add corn and sauté until golden brown. Add apple, cumin, and cayenne pepper (if desired); cook about 3-4 minutes. Let cool about 5 minutes.

4. Set aside about 1 cup of mixture. Purée remainder in food processor or blender, adding a portion of water, if needed, and return to pot.

5. Add browned chicken, black bean, chiles, bouillon, and water. Bring to boil and simmer about 15 minutes. Chicken should be cooked to 165 ºF.

6. To serve, ladle soup in bowls and top with non-puréed portion of apple corn mixture.

Notes

Serving Suggestions: Serve with a whole-grain tortilla and an 8 oz glass of fat-free (skim) milk.


Nutrition Information
Show Full Display
Key Nutrients
 
Amount
 
% Daily Value*
Total Calories
360
Total Fat
11 g
17%
Protein
20 g
Carbohydrates
48 g
16%
Dietary Fiber
9 g
36%
Saturated Fat
3 g
15%
Sodium
140 mg
6%
MyPlate Food Groups
 
Fruits
3/4 cup
Vegetables
1 cup
Protein Foods
1 1/2 ounces
*Percent Daily Values are based on a 2,000 calorie diet.

Green Bean Casserole

posted Nov 26, 2013, 8:42 AM by Linda Hopey

United States Department of Agriculture
INGREDIENTS:
• 4 cups fresh green beans, trimmed
• 1 cup onion, diced
• 2 cups mushrooms, diced
• 1½ Tbsp butter
• 2 Tbsp flour
• 1 cup skim milk
• 1 Tbsp Worcestershire sauce
• .1/8. tsp black pepper
• 1./8. tsp garlic powder
• ¾ tsp salt
• 16 low sodium whole wheat crackers
• 1 tsp olive oil
• ½ tsp onion powder
Sarah’s Green Bean Casserole
Nutrition analysis by SuperTracker.usda.gov
My Recipe Details (per portion)
Total Calories 116 Calories
Food Groups
Grains ½ oz
Vegetables 1 cup
Dairy ¼ cup
Nutrient Info
Carbohydrate 17 g
Dietary Fiber 3 g
Saturated Fat 2 g
Cholesterol 6 mg
Sodium 274 mg

INSTRUCTIONS:
1. Blanch the green beans in boiling water for about 3 minutes for crisper beans, longer for a softer texture.
Then plunge in ice water. Drain and set aside.
2. Place diced onions and mushrooms in a microwaveable bowl and microwave for about 1.5 minutes on high to
soften. Set aside.
3. Melt the butter over medium heat. Once heated, stir in .our with a whisk and cook for about 2 minutes
(continuously whisking).
4. Whisk in the milk and cook over low heat until you have a thick white sauce.
5. Stir in Worcestershire sauce, garlic powder, black pepper, and salt.
6. Stir the drained green beans, onions, and mushrooms into the white sauce.
7. Pour into a casserole dish sprayed with nonstick spray.
8. Crush the crackers and toss cracker crumbs with olive oil and onion powder. Sprinkle over the top of the casserole.
9. Bake at 350 °F for about 30 minutes or until crackers are golden brown.
USDA is an equal opportunity provider and employer.
SERVES 8

Fruity Thai Pita Pocket

posted Sep 27, 2013, 4:25 AM by Linda Hopey   [ updated Sep 27, 2013, 10:51 AM by SAU31 Webmaster ]

Fruity Thai Pita Pockets
INGREDIENTS:
• 1 15-oz can Tropical Fruit
Salad in 100% Juice
• 4 whole-grain pita pocket
breads
• 4 cups fresh spinach, torn
• ¼ cup fresh cilantro (optional)
DIRECTIONS:
1. In a colander over a bowl, drain fruit salad well; reserve 3 tbsp juice.
2. In a small bowl, whisk together reserved juice, peanut butter, cream
cheese and soy sauce.
3. Place drained fruit, spinach and cilantro (if desired) in bowl, mix
gently.
4. Add sauce and toss.
5. Slice a small portion off each pita and tuck sliver inside at the bottom.
6. Fill each pita pocket with the fruit-spinach mixture.
7. Wrap individually in plastic wrap and refrigerate. Will keep well overnight.

Bored with the same old sandwich at lunch? Liven up packed
lunches with this Thai-influenced pita pocket: a surprising blend
of fruits, spinach and peanut sauce tucked in a very portable pita
pocket.
Preparation time: 15 minutes
Serves: 4
Time-saving idea: Purchase pre-opened pita pockets.
Spread
• 3 tbsp reserved juice from
Tropical Fruit Salad
• 1/2 cup natural peanut butter,
crunchy/chunky
• 3 tbsp fat-free cream cheese
• 1 tbsp low-sodium soy sauce
Recipe Submitted by Produce For Better Health Foundation
United States
Department of
Agriculture
April 2013
Center for Nutrition Policy and Promotion

Roasted Vegetable Wrap

posted Sep 18, 2013, 9:08 AM by Linda Hopey

Ingredients

  • 1 medium red pepper, cut into 1” wide slivers
    1 medium zucchini, cut into 1/4” slices lengthwise
    1 medium yellow squash, cut into 1/4” slices lengthwise
    1 small eggplant, cut into 1/2” round slices
    2 medium plum tomatoes, halved
    1 medium onion, quartered
    4 teaspoons olive oil
    Nonstick cooking spray
    Dried herbs, such as basil, thyme, parsley, marjoram, etc.
    4 oz. part skim mozzarella cheese, grated
    4 whole wheat tortillas

Directions

  • Preheat oven to 375º. 

    Line a roasting pan with foil. 

    Brush with olive oil or spray with nonstick cooking spray. 

    Place vegetables in a single layer on roasting pan and brush with olive oil. 

    Sprinkle on desired herbs. 

    Spray with nonstick cooking spray. 

    Shake the vegetables about the pan to make sure they are coated with oil. 

    Bake until vegetables are lightly browned and tender, about 20 minutes. 

    Divide vegetables among the tortillas, sprinkle with grated mozzarella cheese, wrap, and enjoy.

    Each serving provides: an excellent source of vitamin C, calcium, potassium, and fiber.  Good source of vitamin A, folate, and magnesium.
    prep time 45 minutes

Nutritional Information

  • Calories:320
  • Carbohydrates:38g
  • Total Fat:12.5g
  • Cholesterol:18mg
  • Saturated Fat:3.5g
  • Dietary Fiber:8g
  • % of Calories from Fat:35%
  • Sodium:358mg
  • Protein:14g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

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