Recipes

Overnight Oatmeal with BerriesOvernight Oatmeal
A mixture of milk, yogurt and raspberries combine with dry oats to become a smooth make-ahead breakfast. Just mix and refrigerate overnight for the next day.

Ingredients

1/2 cup low-fat milk (or less for thicker oatmeal)
1/4 cup Greek yogurt, fat-free
2 teaspoons honey
1/4 teaspoon cinnamon
1/4 teaspoon vanilla extract
1/2 cup uncooked rolled oats
1/4 cup raspberries, frozen

Directions

1. Combine milk, Greek yogurt, sugar, cinnamon and vanilla extract in a container or jar with a lid.
2. Add oats and mix well.
3. Gently fold in raspberries.
4. Cover and refrigerate 8 hours to overnight.
5. Enjoy cold or heat as desired.

Notes

Frozen blueberries or strawberries may be used in place of raspberries. 

Potato, Black Bean, & Kale Skillet

Potato, Black Bean, & Kale Skillet
(60 votes)
Makes: 4 Servings
Total Cost: 
Prep time: 30 minutes

A lively Southwestern skillet dish featuring diced potatoes, kale, and black beans, spiced up with garlic, chili and cayenne, and topped with a dollop of non-fat Greek yogurt.

Ingredients

red potatoes
2 1/2 cups kale (curly Italian or other variety, approx. 6 oz.)
2 tablespoons olive oil
1 clove garlic (minced)
1/4 cup chopped onion
1 teaspoon chili powder
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
1 can 15 oz. no salt added black beans (drained and and rinsed)
1/2 cup nonfat plain Greek yogurt

Directions

  1. Dice potatoes into 1/4" pieces.
  2. Chop kale.
  3. Heat oil, in large skillet over medium heat, Add garlic and onions; cook 2-3 minutes until just starting to brown.
  4. Add diced potatoes, chili, salt, and pepper to skillet, cover with lid and cook 8-10 minutes, stirring occasionally.
  5. Add chopped kale and black beans. Cook about 3-5 more minutes, stirring gently.
  6. Serve with Greek yogurt.

Notes

Serve with 8 oz glass of non-fat milk, chicken breast and orange.


Maple glazed carrots

Home Version

Yield
4 servings

Ingredients
3 cups sliced carrots
2 Tbsp butter
2 Tbsp maple syrup
1 ½ Tbsp chopped fresh dill
⅛ tsp salt
⅛ tsp black pepper

Directions
  1. Place carrots in a skillet and add just enough water to cover. Bring to a boil, then simmer until carrots are tender. Drain off any extra water.
  2. Stir in butter, syrup, dill, salt, and pepper. Mix until well-combined, and serve warm.

Asian Coleslaw

ASIAN COLESLAW

Food Service Version

Yield
100 1/2 cup servings

Ingredients
40 cups cabbage, shredded
16 carrots, shredded
4 red onions, thinly sliced
24 green onions, chopped
8 garlic cloves, minced
8 Tbsp lemon juice
12 Tbsp soy sauce or tamari
8 Tbsp rice vinegar
16 Tbsp maple syrup
8 tsp hot chili sauce
16 Tbsp sesame oil
16 Tbsp sesame seeds

Directions
  1. In a large bowl, place cabbage, carrots, red onions, and green onions.
  2. In a smaller bowl, combine the remaining ingredients to make a dressing and mix well.
  3. Pour the dressing over the vegetables and mix until well combined.
  4. Refrigerate for a few hours or longer, and serve.

Home version

Yield
6 servings

Ingredients
4 cups cabbage, shredded
2 carrots, shredded
1/2 red onion, thinly sliced
3 green onions, chopped
1 garlic clove, minced
1 Tbsp lemon juice
1 1/2 Tbsp soy sauce or tamari
1 Tbsp rice vinegar
2 tsp maple syrup
1 tsp hot chili sauce
2 Tbsp sesame oil
2 Tbsp sesame seeds

Directions
  1. In a large bowl, combine cabbage, carrots, red onion, and green onions.
  2. In a small bowl, combine remaining ingredients and mix well.
  3. Pour the dressing over the vegetables and mix until well combined.
  4. Refrigerate for a few hours or longer, and serve.
 
                                                                                                                              

Spinach/Potato Lasagna

Potato Spinach Lasagna

Potato Spinach Lasagna
(10 votes)
Prep time: 30 minutes
Cook time: 45 minutes
Makes: 4 Servings

A unique and flavorful meat-free lasagna layered with sliced potatoes instead of noodles.

Ingredients

small red potatoes
1/2 cup onion (chopped)
2 cloves garlic (minced)
1 tablespoon olive oil
3 ounces Fresh Baby Spinach (about 3 1/2 cups)
3/4 cup non-fat ricotta cheese (or cottage cheese)
3/4 cup Part-skim mozzarella cheese (shredded)
2 tablespoons Parmesan cheese (grated)
egg (beaten)
1 1/2 cups reduced sodium pasta sauce (about 1/2 of 24-oz jar)

Directions

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Bring water to a boil in large sauce pan.
  3. Thinly slice potatoes, add to boiling water and cook 5 minutes, drain and rinse with cool water; drain again.
  4. Heat olive oil in medium skillet, add onions and garlic; sauté about 2-3 minutes until just starting to brown.
  5. Add spinach, sauté 1 more minute.
  6. Remove from heat and drain off liquid.
  7. In a medium bowl, mix cheese with egg until well blended.
  8. Add layers to 8" square baking dish as follows, using about 1/4 of each: pasta sauce, potato slices, sauteed spinach mixture and cheese mixture. 
  9. Repeat layers until all ingredients are used.
  10. Cover with foil.
  11. Bake about 35-40 minutes.
  12. Remove foil and bake an additional 10 minutes until cheese is melted. 

Notes

Serve with sparkling water, lemon slice, and a slice of rustic grain bread.

Find tips and resources(link is external) for safe food handling and proper cooking temperature guidance.
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Nutrition Information
Show Full Display
Nutrients
Amount
Calories
440
Total Fat
12 g
Saturated Fat
4 g
Cholesterol
70 mg
Sodium
360 mg
Total Carbohydrate
63 g
Dietary Fiber
8 g
Total Sugars
12 g
Added Sugars included
6 g
Protein
19 g
Vitamin D
0 mcg
Calcium
341 mg
Iron
4 mg
Potassium
1716 mg
MyPlate Food Groups
Vegetables
2 1/2 cups
Protein Foods
1/4 cup
Dairy
1 cup

Apple Oatmeal Muffins using applesauce instead of oil

posted Dec 5, 2016, 8:51 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
1 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
Ċ
Linda Hopey,
Dec 18, 2017, 5:54 AM
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