Helping families make healthy eating choices-one meal at a time.

Recipes for DVD


1      Whole wheat tortilla, 7 inch

3 T.  Sliced cooked lean turkey, cut in strips

3 T. Shredded low fat Jack cheese

3 T. California seedless grapes, halved

2 T.  Salsa


Spray an 8-inch skillet with cooking spray.  Heat pan over medium heat.  Place tortilla in skillet, top with turkey, cheese and grapes.           Cook 2 minutes, fold in half.  Cut in half and serve warm. 


Makes 1 serving.


Nutrition Information per serving:

210 calories; 8 g fat; 28 g carbohydrates;35 mg cholesterol; 750 mg sodium;

14 g protein; and 3 g fiber.


Citrus Zest Fruit Salad

20 oz. Pineapple chunks                               1       Orange

2 c.    Red grapes, seedless                           1 c.    Vanilla low-fat yogurt

1       Green pear (or red apple) cored, cubed 1t.     Orange zest           

1       Banana, sliced                                   ½ c.   Strawberries, sliced

½ c.   Granola, low-fat     


Drain pineapple chunks and combine with grapes, pear, orange, banana, and strawberries in medium bowl.  Stir yogurt and orange zest into fruit mixture and top with low-fat granola.


Makes 12 ½-c. servings.



Nutrition Information per serving:

100 calories; 1 g fat; 24 g carbohydrates; 0 mg cholesterol; 20 mg sodium;

2 g protein; and 2 g fiber. 


Classic Pear Crisp

2 cans         Pears, drained

¼ c.   Brown sugar

1T.     All-purpose flour

¼ t.   Cinnamon



¼ c.   All-purpose flour

¼ c.   Whole wheat flour

¾ c.   Rolled oats

½ c.   Brown sugar

¼ c.   Butter, or trans fat free margarine, melted


Place pears in an 8” baking dish.  Stir in ¼ cup of brown sugar with 1T. of flour and the cinnamon.  Stir the flour, rolled oats and ½ cup brown sugar in small bowl and slowly stir in ¼ cup melted butter.  Spread over pear mixture.  Bake at 350 degrees for 25 minutes or until topping is golden brown.


Makes 6 1-cup servings.



Nutrition Information per serving:

330 calories; 8 g fat; 0 mg cholesterol; 95 mg sodium; 63 g carbohydrates;

4 g fiber; and 3 g protein. 


Beans 101

3 c.    Pinto beans

½      Onion, small, diced

1 ½ T. Chili powder

2 t.    Black pepper

12 c.  Water

10-15 Sliced Jalapenos (optional)

Salt to taste


Wash and sort 3 c. of pinto beans.  Discard any stones.  Place beans in a crock-pot and fill with 12 c. of water.  Place small diced onion and jalapenos in slow cooker. Add 1 1/2 T. chili powder and 2 t. of black pepper.  Cook on high for 1 hour then turn down to low to cook overnight.  Check water level in the morning, may add more water if needed.  Cook on low all day and serve in the evening.


Makes 7 1-cup servings.



Nutrition Information per serving:

270 calories; 1 g fat; 0 mg cholesterol; 15 mg sodium; 48 g carbohydrates; 15 g fiber; and 17 g protein.

Fish Vera Cruz

12 oz. Talipia, bass, perch (any white fish)

½ C.  All-purpose flour

½ t.   Salt

½ t.   Pepper

1T.     Olive oil


Vegetable Mix

2 C.    Diced bell peppers (asst. colors)

1 C.    Mushrooms, sliced

½      Onion, diced

1/8 C. Lemon juice

1/8 C. White cooking wine

3 Cloves       Garlic, minced

½ T.  Olive oil


Mix flour, salt, and pepper together, coat fish.  Heat olive oil in skillet on medium-high heat, add fish and cook 5 minutes on each side or until fish is nicely browned and firm.


Sautee’ remaining vegetable mix ingredients on medium-high heat until vegetables are crisp-tender, serve over fish.


Makes 4 servings.



Nutrition Information per serving:

220 calories; 8 g fat, 70 mg cholesterol, 400 mg sodium, 21 g carbohydrates, 3 g fiber, and 18 g protein.

Beef and Veggie Skillet

1 lb.   Ground beef, lean                              ½      Sliced green onions

2 t.    Dark sesame oil                                 3 T.    ketchup

3 c.    Coarsely chopped fresh spinach

2 Garlic cloves, minced

1 Medium red bell pepper, cut into thin strips

3 T.    Soy sauce

2 T.    Water

2 c.    Brown or wild cooked rice


Heat large nonstick skillet over medium-high heat until hot.  Add beef with sesame oil and garlic and cook until done.  In same skillet, add bell pepper strips, 2 to 3 minutes or until peppers are crisp-tender.  Add spinach and green onions; cook until spinach is just wilted.  Stir in ketchup, soy sauce, and water; heat through.  Serve over rice.


Makes 6 servings.



Nutrition Information per serving:

240 calories; 10 g fat; 50 mg cholesterol; 810 mg sodium;  20 g carbohydrates;

2 g fiber; and 18 g protein.



Oatmeal Cookies

1 c.      Sugar                                                                           ½ c.     All-purpose flour

2 T.      Butter or trans fat free margarine, softened             ½ c.     Whole wheat flour

1         Egg or egg substitute                                                  ¼ t.     Baking soda

¼ c.     Applesauce                                                                 ½ t.     Cinnamon

2 T.      Low fat milk or instant non-fat dry milk                     1 c. + 2 T.  Oatmeal


Preheat oven to 350 degrees and spray cookie sheet with non-stick spray.  In large bowl, mix sugar and margarine or butter. Mix until well blended, about 3 minutes.  Add egg mix, stir 1 minute.  Add applesauce and milk; mix 1 minute.  Scrape sides of bowl.  In another bowl, combine all-purpose flour and whole wheat flour, baking soda, cinnamon, and oats.  Add to applesauce mixture; mix until well blended.  Drop by teaspoonful onto cookie sheet.  Bake for 16-18 minutes.  Cool on wire rack.


Makes 16 cookies (2 cookies per serving).



Nutrition Information per serving:

100 calories; 2 g fat; 10 mg cholesterol; 20 mg sodium; 19 g carbohydrates; 1 g fiber; and 2 g protein.



Fried Peaches

6       Fresh peaches, sliced

1T.     Olive oil

¼ c.   Brown sugar

2 t.    Cinnamon

¾ c.   Granola, low-fat


Add olive oil to a non-stick pan.  Heat over medium high heat.  Add sliced peaches, brown sugar, cinnamon and granola to pan.  Toss ingredients together and heat until all is hot.  Remove from heat and serve warm.


Makes 6 ¾-cup servings.


Nutrition Information per serving:

130 calories; 3 g fat; 15 mg sodium; 0 mg cholesterol; 26 g carbohydrates;

3 g fiber; and 2 g protein.


Garden Pan Bread

1 c.             Cornmeal

1 c.             All-purpose flour

2 t.             Baking powder

½ t.            Salt

¾ c.            Mashed pumpkin

1 c.             Water

2                Eggs

½ c.            Raisins

½ c.            Walnuts, chopped

Non-stick cooking spray


Preheat oven to 350°F.  In medium bowl, combine 1 cup cornmeal, 1 cup flour, 2

teaspoons baking powder, and 1/2 teaspoon salt. Set aside.  In a small bowl,

combine 3/4 cup pumpkin, 1 cup water, and 2 eggs. Stir until well-mixed.  Stir

pumpkin mixture into cornmeal mixture. Mix until dry ingredients are moistened. 

Gently stir in 1/2 cup raisins and 1/2 cup walnuts.  Use a paper towel or napkin

dabbed with 1 tablespoon butter or margarine to grease skillet or baking pan.

Spoon batter into skillet or baking pan.  Bake for 30 to 35 minutes or until bread

is golden brown and pulls away from edges.  A wooden toothpick inserted into

the center of the bread will come out clean.


Makes 9 servings.


Nutrition Information per serving:

190 calories; 6 g fat; 40 mg cholesterol; 460 mg sodium; 31 g carbohydrates;

2 g fiber; and 5 g protein.

Fruit & Yogurt Muffins

1 c.    All-purpose flour

1 c.    Wheat flour

1 c.    White sugar

1 t.    Baking soda

1 t.    Baking powder

1 (8 oz) Low-fat blueberry flavored yogurt

1       Egg

1 t.   Vanilla extract

4 T.    Butter or margarine, trans-free, melted

2 c.   Blueberries

         Preheat oven to 350 degrees F.  Grease 18 muffin cups or line with paper muffin liners.  Stir together flour, sugar, baking soda and baking powder.  In a separate bowl, combine yogurt, egg, vanilla, butter and blueberries.  Stir mixtures together just until combined; batter will be very thick.  Scoop into prepared muffin cups.  Bake in preheated oven for 25 minutes.


*OptionSubstitute your favorite fruit and the yogurt of your choice.   


Makes 24 servings (1 muffin per serving)



Nutrition Information per serving:

90 calories; 2 g fat; 18 g carbohydrates; 10 mg cholesterol; 50 mg sodium;

2 g protein; and 1 g fiber



Banana Berry Smoothie

1       Banana, frozen

6       Strawberries, frozen

1¼ c.          Skim milk

½ c.   Yogurt, low-fat


Combine ingredients and blend until thoroughly mixed.  Serve immediately.


Makes 4 servings



Nutrition Information per serving:

90 calories; 1 g fat; 0 mg cholesterol; 60 mg sodium; 16 g carbohydrates;

1 g fiber; and 5 g protein.


Breakfast in a Loaf

6       Eggs, scrambled with                ½ c. Cheddar cheese, shredded

         salt and pepper to taste

1        Round bread loaf (8” - 9”)                  ½ c. Pitted ripe olives, sliced

4 oz.  Ham, sliced                              1       Tomato, medium, sliced thin

½      Red bell pepper, diced               8 oz.  Mushrooms, sliced, cooked

½  c. Monterey jack cheese, shredded


Preheat oven to 350 degrees F.  Scramble eggs and remove from heat.  Cut 2 inch slice from top of loaf, set aside for lid.  Remove soft inside of loaf, leaving 1-inch thick wall and bottom.  Sprinkle ½ of cheese into bottom of loaf.  Pour cooked scrambled eggs over cheese then top with vegetables and remainder of cheese.  Place lid on loaf, cover with foil, bake for 30 minutes or until heated through.  Cut into 10 wedges.


Makes 10 servings



Nutrition Information per serving:

260 calories; 9 g fat; 145 mg cholesterol; 520 mg sodium; 28 g carbohydrates;

6 g fiber; and 16 g protein.


Banana Berry Muffins

½ c.    Applesauce                    ¼ c.   Water

1 c.      Sugar                          1 t.    Baking powder

1          Egg                            ½ t.   Salt

4          Ripe bananas, mashed   1 c.    Quick-cooking oats

1 c.      All-purpose flour   ½ c.   Blueberries or strawberries, (fresh or frozen)

1 c.      Whole wheat flour        


In a mixing bowl, mix applesauce and sugar.  Add egg mixing well.  Add bananas

and water; mix. Combine flours, oats, baking soda, baking powder and salt in

another bowl. Add to the applesauce mixture, stirring just until moistened.

Fold in berries.  Spoon batter into greased muffin tins, filling about 2/3 full.

Bake at 350 degrees for 25-28 minutes until light brown. Cool for 10 minutes;

remove from pan.


Makes 24 muffins (1 muffin per serving)



Nutrition Information per serving:

90 calories; 1 g fat; 10 mg cholesterol; 75 mg sodium, 22g carbohydrates;

2g fiber; and 2g protein.


Deluxe Pizza


Crust (Makes 1 medium thick pizza crust or 2 thin crusts)

1 T.             Dry yeast

1 c.             Warm water

1 ½ C.         All-purpose flour

1 C.             Whole wheat flour

2 T.             Vegetable oil

1 t.             Sugar

1 t.             Salt


Pizza Sauce (Enough for 2 pizzas)

1 (15 oz. can) Tomato sauce

1 ½ t.                  Cracked black pepper

1 ½ T.      Oregano

1 ½ t.                  Garlic powder

1 ½ t.                  Onion powder

1 T.             lemon juice (optional)


Pizza Toppings


½ C.           Green bell peppers, diced

½ C.            Onion, chopped

½  C.           Mushrooms, sliced

1/8 C.         Black olives per pizza

1  C.             Pepperoni slices

1  C.             Low-fat mozzarella cheese, grated


Dissolve yeast in warm water in large bowl; add other ingredients.  Mix with large spoon, 20 strokes.  Let rise in bowl for 15 min-30 min.  Heat oven to 425°.  Divide dough into greased pizza pans and spread out.  Spoon on pizza sauce .  Top crust with suggested toppings or your favorite toppings.


Cook 20-25 minutes until dough is done.  Top with cheese and return to oven to melt cheese.


Makes 12 servings. (all dough and toppings and ½ sauce)



Nutrition Information per serving:

200 calories; 8 g fat; 10 mg cholesterol; 480 mg sodium; 23 g carbohydrates;

3 g fiber; and 8 g protein.


Homemade Granola

¾ c.     Brown sugar               ½ c.     Instant non-fat dry milk

1/3 c.   Vegetable oil             ¾ t.      Cinnamon

1/3 c.   Honey                         Pinch of Salt

5 c.    Oatmeal                     1 c.       Pecans, chopped (optional)

½ c.      Raisins                                  


Mix brown sugar, oil, and honey in a saucepan. Heat until sugar is dissolved.  Combine dry ingredients in a large cake pan. Pour sugar mixture over dry mixture and mix well. Bake at 375ºF for 10-15 minutes. Let cool in pan. Store in airtight container.


Makes 16-1/2c servings.



Nutrition Information per serving:

250 calories; 11 g fat; 37 g carbohydrates; 5 mg sodium; 0 mg cholesterol;

5 g protein; and 3g fiber.



Veggie Au Gratin

2 T.             Olive oil                                        ¼ t. Salt

2 cloves       Garlic, minced                                Pepper to taste

4 oz.  Cooked ham, chopped                     Pinch of cayenne pepper

1 C.    Cauliflower, broken into small florets  1 ½ C. Shredded Swiss cheese

1 C.    Broccoli, broken into small florets              2 T. Chopped parsley (fresh or dried)

1 C.    Carrots, shredded or sliced

2 T.    All-purpose flour

1 ½ C.         Evaporated milk, fat-free


In a large skillet, saute garlic and ham for 2 minutes.  Add vegetables and cook until crisp tender.  Combine flour and milk; stir into skillet and blend well.  Add salt, pepper and cayenne pepper.  Cook and stir until thickened and bubbly; cook and stir 1 minute more. Pour into a quart baking dish. Sprinkle with cheese and parsley. Place in 350 degree oven for 10 minutes.


Makes 6-1 cup servings.



Nutrition Information per serving:

220 calories; 11 g fat; 25 mg cholesterol; 490 mg sodium; 15 g carbohydrates;

2 g fiber; and 14 g protein


Fiesta Rice Medley

1 t.               Vegetable oil

1 small           Bell pepper, chopped

1 small           Onion, chopped

1 (10 oz. pkg.) Corn, frozen, thawed

1 c.               Salsa

1 c.               Chicken broth, fat-free

1 ½ c.                    Instant rice

4                  Green bell peppers, chopped

¼ c.              Cheddar cheese, grated


Heat oil in a large pot over medium heat.  Add chopped bell pepper and onion. 

Cook until onions are translucent, about  5 minutes.  Add corn, salsa and broth to pot. Bring to boil over medium heat, about 2 minutes.  Remove from heat. Stir rice into pot; cover. Let stand for 5 minutes.  Cut bell peppers in half . Remove core and seeds.  Lay the pepper with cut side face up. Spoon rice mixture into bell peppers. Sprinkle with cheese.  May cover with foil and bake in the oven at 350 degrees for 35-45 minutes.


Makes 8 1-cup servings.



Nutrition Information per serving:

130 calories; 2 g fat; 0 mg cholesterol; 210 mg sodium; 26 g carbohydrates;

3 g fiber; and 4 g protein.


Garlic Roasted Vegetables

1 Large whole bulb garlic

2 Medium potatoes, quartered

3 Small onions, halved

6 Plum tomatoes, halved

1 Medium zucchini, sliced (3/4-inch)

8       Asparagus, cut into 1 inch slices

2 T.    Olive oil

1 t.    Dried Italian seasoning

½ t.   Black pepper

¼ C. Parmesan cheese, grated


Preheat oven to 375 degrees F.  Cut top off of garlic bulb, exposing cloves; wrap bulb in foil.  Set aside.  Combine potatoes, onions, asparagus, olive oil, Italian seasoning and black pepper in roasting pan; toss.  Place garlic bulb in foil in corner of roasting pan.  Roast for 15 minutes, then add tomatoes and zucchini, stir to coat.  Roast vegetables another 15 minutes or until tender.  Squeeze roasted garlic pulp over vegetables; mix. Sprinkle with cheese.


Makes 8 servings.



Nutrition Information per serving:

150 calories; 4 g fat; 25 g carbohydrates; 30 mg sodium; 0 mg cholesterol;

3 g fiber; and 4 g protein.

This website was funded by the USDA's Supplemental Nutrition Program.  This institution is an equal opportunity provider and employer.