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Tag: vegetables

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 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

Fishing with Fruits & Vegetables

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Ingredients

Bait:

  • Peanut Butter Yogurt Dip
  • Pumpkin Yogurt Dip
  • Cottage Cheese Vegetable Dip
  • Herb Ranch Dip
  • Plain Yogurt
Poles:
  • Vegetable sticks (celery, carrots, cucumbers, green peppers, jicama, etc)
  • Apple slices
Fish:
  • Fish-shaped crackers, whole-grain cereal, pretzels, etc.

 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Dip a pole in the bait then dip into the fish.
  3. Eat and enjoy your catch!

Makes 20 servings

*Note: please refer to the Nutrition Food Labels in the print or online cookbook for the dip you choose. Contact your county CNP educator if you need help accessing the cookbook.

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