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Tag: feature recipe

Cowboy Caviar

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Ingredients

  • 1 15-ounce can corn
  • 1 15-ounce can garbanzo beans
  • 1 15-ounce can black beans
  • 2 large tomatoes
  • ¼ cup cilantro
  • ½ cup onion
  • ¼ cup green onion
  • 1 green pepper
  • ½ cup fat-free Italian dressing 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Rinse canned ingredients. Dice vegetables.
  3. Mix all ingredients together in large bowl.
  4. Serve with whole-grain chips or crackers. 

Makes 20 servings

nutrition food label

Bread-in-a-Bag Soft Pretzels

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Ingredients

Bread-in-a-Bag Dough:

  • 1 1/2 cups whole-wheat flour
  • 1 package rapid rise yeast (or 2 1/2 teaspoons)
  • 3 Tablespoons sugar
  • 3 Tablespoons nonfat dry milk powder
  • 1 teaspoon salt
  • 1 cup hot water (125-130°F)
  • 3 Tablespoons olive oil
  • 1 1/2 cups all-purpose flour (approximate)
  • Nonstick spray
Try one of these seasonings or a combination:
 
  • Basil
  • Chili powder
  • Cinnamon
  • Coarse salt
  • Dill
  • Italian seasoning
  • Oregano
  • Parmesan cheese
  • Rosemary

 

Directions 

Bread-in-a-Bag:

  1. Wash hands with warm, soapy water.
  2. Combine whole-wheat flour, yeast, sugar, dry milk powder, and salt in a 1 gallon heavy-duty freezer bag with a zipper lock. Squeeze upper part of bag to force out air. Shake and work bag with fingers to blend ingredients.
  3. Add hot water and oil to the bag and reseal it. Mix by working bag with fingers. 
  4. Gradually add enough all-purpose flour to the bag to make a stiff dough that pulls away from the bag. 
  5. Place dough on a floured surface. Knead 2-4 minutes until smooth and elastic.
  6. Cover dough and let it rest for a full 10 minutes. [end here for pretzels]
  7. Roll out dough into a rectangle 12×7-inch. Roll up from the short end, pinch to seal and place in a 9x5x3-inch loaf pan coated with nonstick spray. Let rise 20-25 minutes or until double in size.
  8. Preheat oven to 375°F. 
  9. Bake at 375°F for 30-35 minutes or until brown.

Soft Pretzels:

  1. Wash hands with warm, soapy water.
  2. Divide dough into 24 evenly sized balls. Roll each ball between your hands to make a 16-inch rope. Form into a pretzel shape or cut into bite- sized pieces.
  3. Spray baking sheet (any size) with nonstick spray.
  4. Place pretzels or bites onto baking sheets coated with nonstick spray. Cover with plastic wrap coated in nonstick spray and let rise for 30-45 minutes.
  5. Preheat oven to 375°F.
  6. In a large pot, bring 6 inches of water and 1 Tablespoon of baking soda to a gentle boil.
  7. Remove plastic wrap and slip a few pretzels at a time into the water. Boil for 30 seconds on each side. Remove with a slotted spoon and drain on a cooling rack.
  8. Sprinkle with desired toppings. Return to baking sheets. Bake at 375°F for 15-20 minutes or until golden brown. 
  9. Cool slightly, serve warm.
Makes 12 servings
nutrition food label

Kale Chips

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Ingredients

  • 1 to 3 bunches of kale
  • 2 Tablespoons olive oil
     Try these spices or choose your favorite:
  • Black or white pepper
  • Cayenne pepper
  • Cumin & curry powder
  • Garlic salt or powder
  • Italian seasoning
  • Lemon juice
  • Salt

Directions

  1. Wash hands with warm, soapy water.
  2. Preheat oven to 350°F.
  3. Line a cookie sheet with parchment paper (optional).
  4. Wash and dry kale.
  5. Remove the leaves with a knife, kitchen scissors, or your hands. Tear into bite-sized pieces. Discard the stems.
  6. Drizzle oil and massage into kale to spread it evenly. Add desired seasonings.
  7. Bake 10 to 15 minutes or until kale is crispy and edges are browned but not burned.

Makes 6 servings

Nutrition Food Label

Bread-in-a-Bag Pizza

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Ingredients

Bread-in-a-Bag Dough:

  • 1 1/2 cups whole-wheat flour
  • 1 package rapid rise yeast (or 2 1/2 teaspoons)
  • 3 Tablespoons sugar
  • 3 Tablespoons nonfat dry milk powder
  • 1 teaspoon salt
  • 1 cup hot water (125-130°F)
  • 3 Tablespoons olive oil
  • 1 1/2 cups all-purpose flour (approximate)
  • Nonstick spray
Choose your favorite traditional pizza toppings or try:
 
  • Colorful vegetables (bell peppers, mushrooms, spinach, tomatoes, zucchini, garlic, onions)
  • Tofu or lean chicken
  • Low-fat mozzarella cheese
  • Salsa, pesto, or homemade Alfredo sauce

 

Directions 

Bread-in-a-Bag:

  1. Wash hands with warm, soapy water.
  2. Combine whole-wheat flour, yeast, sugar, dry milk powder, and salt in a 1 gallon heavy-duty freezer bag with a zipper lock. Squeeze upper part of bag to force out air. Shake and work bag with fingers to blend ingredients. [Pizza: Add in desired spices such as oregano, basil, or red pepper flakes; add 1 Tbsp grated Parmesan cheese.]
  3. Add hot water and oil to the bag and reseal it. Mix by working bag with fingers. 
  4. Gradually add enough all-purpose flour to the bag to make a stiff dough that pulls away from the bag. 
  5. Place dough on a floured surface. Knead 2-4 minutes until smooth and elastic.
  6. Cover dough and let it rest for a full 10 minutes. [end here for pizza]
  7. Roll out dough into a rectangle 12×7-inch. Roll up from the short end, pinch to seal and place in a 9x5x3-inch loaf pan coated with nonstick spray. Let rise 20-25 minutes or until double in size.
  8. Preheat oven to 375°F. 
  9. Bake at 375°F for 30-35 minutes or until brown.

Pizza:

  1. Wash hands with warm, soapy water.
  2. Add desired spices and 1 Tbsp of grated Parmesan cheese in Step 2 of dough instructions.
  3. After step 6, roll into a circle or rectangle about 1/4-inch thick. Add toppings of your choice. Bake at 375°F for 15-20 minutes.
 
Makes 2 servings

 

*Note: Nutrition Food Label is for Bread-in-a-Bag only and does not include any pizza toppings. Please refer to ingredient packages for nutrition information.

nutrition food label

Create Your Own Smoothie: Blueberry Pie

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Blueberry Pie Smoothie:

Ingredients

  • 1 cup fresh or frozen blueberries, unsweetened (slightly thawed if frozen)
  • 1 cup ice, if using fresh blueberries
  • 1/2 cup apple juice
  • 3/4 cup low-fat vanilla yogurt
  • 1/4 cup low-fat milk
  • Dash of cinnamon
Directions
  1. Wash hands with warm, soapy water for 20 seconds.
  2. Place all ingredients in a blender and blend well. If a blender is not available, use a resealable plastic bag and crushed ice. Blend with fingers.
  3. Pour into 2 glasses and enjoy.

Makes 2 servings

nutrition food label

Select ingredients from the chart and place in a blender with ice. If using fresh or canned fruit, add 1-2 cups of ice. Mix, pour, and enjoy. If a blender is not available, use a resealable plastic bag and crushed ice. Each combination will make about 2 servings.

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