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Tag: vegetables

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.

Black Bean & Butternut Squash Stew

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Ingredients

  • 1 small butternut squash (1 1/4 pounds)
  • 1 teaspoon canola oil
  • 1 medium onion 1 green pepper
  • 1 garlic clove (1/2 teaspoon minced or 1/4 teaspoon powder)
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 2 Tablespoons tomato paste
  • 4 cups cooked black beans or 2 15-ounce cans, drained
  • 2 cups low-sodium vegetable or chicken broth
  • Salt and pepper to taste
  • Toppings: chopped cilantro, chopped jalapeño, shredded cheese

Directions 

  1. Wash hands with warm, soapy water.
  2. Dice the onion.
  3. Seed and dice the green pepper.
  4. Chop the clove of garlic, if using a whole clove.
  5. Slice squash in half. Remove seeds and peel. Cut into 1 1/2-inch cubes.
  6. In a large pot, heat oil. Cook onion and pepper in oil for 4 minutes. Add in garlic, cumin, and paprika. Stir in tomato paste.
  7. Add squash, black beans, and broth.
  8. Bring to a boil. Reduce heat and simmer until squash is tender, about 30 minutes. Season with salt and pepper. Add water, if the stew gets too thick.
  9. Serve hot with toppings.
 

Makes 10 servings

nutrition food label

Teriyaki Stir-Fry

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Ingredients

  • 2 teaspoons canola oil
  • Chosen ingredients from the tables

Directions

  1. Wash hands with warm, soapy water.
  2. Prepare chosen ingredients from each of the four columns on the next page plus one of the sauces. Try cutting vegetables into different shapes for variety. For example: strips of green peppers, carrots sliced thinly at an angle, and chunks of zucchini.
  3. Cook protein foods, if needed.
  4. Warm a large, heavy skillet, wok (large, bowl-shaped pan), or electric skillet to high heat until a drop of water evaporates on contact. Pour 2 teaspoons of canola oil in a thin stream around the edge of the pan.
  5. Add aromatics all at once to pan. Cook and stir until they smell good (about 10 seconds).
  6. Add protein food (pre-cooked). Stir-fry 3-5 minutes. Add 1-2 Tablespoons of water, if needed. Remove from pan.
  7. Put about half of the main vegetables in pan. Stir-fry 2-3 minutes, stirring constantly, until vegetables are crisp tender. Remove from pan. Stir-fry other half of main vegetables and green vegetables. Add 1-2 Tablespoons of water if vegetables stick to pan. Remove from pan.
  8. Add seasoning sauce to pan. Stir until the sauce bubbles and thickens. Add protein and vegetables back to the pan. Toss well to coat with sauce. Cover and heat 3-5 minutes until hot. Serve with brown rice or whole-grain noodles.

Makes 4 servings

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