Delicious and Nutritious MyPlate Recipes

Table of Contents

Thomas Johnson Jaguar Jems

EFNEP- Prince George’s County

Fun and Healthy Taco Bar…………………………1

Fruit and Veggie Kebabs with Dips……………………2

Summer Bean Salad …………... …………………. 3

Mini Personal Pizzas…………………………… . . .4

Better-than-takeout Chicken Stir-fry……………………5

Fruit Fizz and Trail Mix………… ……………. . . . . 6

Fruit and Yogurt Parfaits…………………………. 7

Kitchen Knives and Their Uses…………………… …. . .8

Cooking Terms and Techniques………………………..9

Measuring Tools…………………………………10

Fun and Healthy Taco BarWho says dinner has to be boring? Get your family or friends together and

create your very own taco bar. Fill your bar with your favorite fruits and vegetables and other healthy ingredients.

Hands-on Time: 15 minutesCook Time: 10 minutesMakes: 4-6 servings

Kitchen Gear Cutting boardSharp knife (Caution)Stovetop saucepan or electric skilletColanderCan-openerMeasuring spoonsStirring spoonMixing bowl

Instructions1. Mince 2 cloves of garlic and, using a can-opener, open can of beans.

Then put saucepan on the stove and turn to medium-low heat (if you are using a electric skillet, turn on to medium-low). Add in olive oil and minced garlic. Stir garlic occasionally until it is soft but not brown. Add in entire can of black beans. Stir in 1 small pinch of salt and pepper. Next, stir in cumin and adobo sauce (if you like more

Ingredients1 can low-sodium or no salt added black or pinto beans

4-6 100 % whole wheat tortillas1 can low-sodium or no salt added corn

1 cup fresh cherry tomatoes, sliced1 Avocado, sliced

1-2 cups fresh spinach1 small red onion, diced

½ cup plain low-fat yogurt ¼ cup cilantro, minced

salt and pepper1 teaspoon ground cumin

2 tablespoons olive oil2 cloves garlic, minced

1 teaspoon chipotle in adobo sauce1 jalapeno, seeds removed and minced

1 lime

spice add in the chili pepper). Cook beans for about 8-10 minutes or until beans are soft. You can follow the same steps to make pinto beans.

2. Using a colander drain and rinse canned corn. Add corn, diced onion, minced cilantro, jalapeno, and sliced tomatoes into a mixing bowl. Squeeze in lime juice. Add salt and pepper to taste. Stir.

3. Line up all ingredients: tortillas, beans, corn salsa, spinach, sliced avocado, and yogurt. Let each person go through the line and top his or her tortilla. Encourage them to include all 5 food groups!

Fruit and Veggie Kebabs with DipsDips don’t always have to be unhealthy. Dip your favorite veggies in this zesty low fat yogurt dip or in a smooth and creamy Middle-Eastern dip

called Hummus. Also, dip your fruit in this sweet honey vanilla dip.

To make kebabs wash and skewer your favorite fruit or vegetables onto wooden skewers.

Ranch Dressing

low-fat plain Greek yogurt

each salt and pepper

Whisk ingredients until combined. Chill in fridge for at least 1 hour

Lemony HummusKitchen Gear: Mixing bowlFood processor or blenderSharp knife (Caution) Measuring spoons Cutting boardColander

Ingredients: 1 can low-sodium or no salt added chickpeas (also called garbanzo beans) 2 cloves garlicJuice of 1 lemon4 tablespoons olive oil4 tablespoons sesame tahini paste4 tablespoons waterSalt and pepper to taste

Instructions: In a food processor carefully add in drained chickpeas and blend until chopped. Next, add in rest of ingredients and blend until smooth and creamy. Optional: Top with olive oil and paprika.

Hands-on Time: 20 minutesMakes: 6-8 servings

Try These! Vegetables: cauliflower, carrots, cucumber, cherry

tomatoes, cooked mushrooms, or cooked

broccoli.Fruits: grapes, kiwi,

pineapple, strawberries, blueberries

Honey Vanilla Fruit Dip: : Mixing bowl, Whisk and Measuring spoons

1 cup low-fat vanilla Greek yogurt, 1 tablespoon honey, ½ teaspoon cinnamon, 1 tablespoon lemon juice

: Whisk ingredients until combined. Serve cold.

Summer Bean SaladThis bean salad is excellent in the summer but can be eaten anytime of the year. Eat it with BBQ chicken or with low-sodium baked tortilla chips.

Hands-on Time: 20 minutes Makes: 8-10 servings

Kitchen Gear: Large Mixing BowlStirring SpoonSharp Knife (Caution) Cutting BoardCan openerColanderSmall BowlWhisk

Ingredients: 1 can low-sodium or no salt added black beans

1 medium red onion, diced1 jalapeno pepper, minced

1 cup cherry tomatoes, cut in half1 small bag of frozen corn (thawed)

2 avocadoes, diced1 mango, diced

¼ cup minced cilantroJuice of 1 lemon

1 tablespoon honey½ cup olive oil

¼ teaspoon of cayenne pepper (optional) Salt and pepper to taste

Instructions: 1. Drain and wash black beans and add to large mixing bowl. 2. Add onion, corn, tomatoes, avocado, mango and cilantro. Mix well with stirring spoon. 3. In a separate bowl, squeeze 1 lemon and add salt, pepper, cayenne and honey. Mix until combined.4. Slowly pour olive oil into the lemon juice, making sure to whisk constantly. 5. Pour this dressing over the salad. 6. For best results refrigerate for at least 1 hour. This dish makes great leftovers!

Do you know?Most of the spiciness in a pepper comes from the

seeds and inside white pith. If you don’t like your

peppers to be too hot, carefully remove the seeds

and pith. Remember to wash your hands

afterwards!

Personal Mini PizzaPizza can make a great afterschool meal. This recipe is quick and super simple. To make this your go-to meal, precut your toppings and keep in

the fridge so they are ready when you want them!

Hands on Time: 10 minutesMakes: 1 pizza per person

Kitchen Gear:Toaster OvenSharp Knife (Caution) Oven MittsSpoonPlateCutting Board

Instructions:

1. On Sandwich thin smear 1-2 tablespoons of pizza sauce.2. Add your favorite toppings. If you add meat make sure you

also have at least two different vegetables on your pizza! 3. Sprinkle your pizza with about two tablespoons of cheese.4. Toast in oven until cheese has melted. 5. ENJOY!

Ingredients:Low sodium pasta or pizza sauce

(less than 400mg of sodium)

Whole Wheat pita, sandwich thins or English muffin

Your favorite Pizza ToppingsLow fat mozzarella cheese

Try These! Vegetables: onions, olives,

tomatoes, mushrooms, broccoli, spinach, bell peppers, artichokes

Protein: low-fat and low-sodium chicken or turkey

sausage or turkey peperoni

Healthy Chicken Stir Fry with Brown Rice

Hands-on Time: 10 minutesCooking Time: 20 minutes Makes: 4-6 servings

Kitchen Gear: 2 Sharp Knives (Caution) 2 Cutting BoardsElectric Skillet or stovetop Wok or skillet (if using stovetop) Stirring spoon

Ingredients 2 boneless, skinless, chicken breasts, cut into small cubes

1 medium onion, diced2 cloves of garlic minced

1 teaspoon minced ginger root1 cup shredded or diced carrots

½ cup broccoli florets½ cup shredded red cabbage

½ cup sliced mushrooms ¼ cup sliced spring onions

¼ cup low-sodium soy sauce2 tablespoons siracha

½ tablespoon sesame oil

ShortcutTo cut prep time in half

simply buy frozen vegetable stir-fry mix in the frozen vegetable section of your

grocery store!

Instructions1. Turn on skillet or stovetop to medium heat and add in 1 tablespoon of olive oil. 2. Add cubed chicken and cook for about 10 minutes or until chicken turns white and just starts to turn golden brown. Then remove chicken from skillet. 3. In the same pan add in remaining tablespoon of olive oil and add in diced onions. Cook onions for about 3 minutes or until they have softened but not browned. 4. Add in garlic and ginger and cook for additional 3 minutes. Stir occasionally to make sure garlic does not burn. 5. Turn heat to medium high and add chicken back into the pan. Add in carrots, broccoli, mushrooms and cabbage. Stir together for about 2 minutes. 6. Add in soy sauce, siracha, and sesame oil and let cook for a few more

Brown RiceBuy 10-minute brown rice. In a saucepan over medium high heat, add in 2 and ½ cups of water for every 1 cup of brown

rice. Let cook uncovered until water reaches a boil (bubbles break the

surface). Then, drop heat to medium low and cover and let cook until the rice soaks up all the water. Turn off heat but do not

uncover. Let sit for 5 minutes. Serve

Fruit Fizz and Seed Trail MixThis is a quick and easy afterschool snack. You can even put the trail mix

in an airtight container and store for a convenient and healthy snack!

Fruit and Yogurt ParfaitsThese sweet treats make a great snack, breakfast or

even dessert!

Hands-on Time: 8 minutes Makes: 1 serving

Kitchen Gear: Sharp knife (Caution) Cutting boardSmall mixing bowlGlass or bowlSpoon

Fruit Fizz

Hands on time: 5 minutesMakes: 6-8 servings

Kitchen Gear: Pitcher

Ingredients: ½ liter 100% Juice 1 liter unflavored Seltzer Water

Instructions:

In a large pitcher pour in seltzer water and juice and mix. For extra pizzazz add in frozen fruit piece in place of ice.

Seed Trail Mix

Hands on Time: 5 minutesMakes: 4-6 servings

Kitchen Gear: Large Bowl

Ingredients: 1 cup plain popped popcorn

1 cup plain raw pumpkin seeds1 cup salted sunflower seeds

½ cup dried cranberries or raisins 1 cup unsalted pretzels

Instructions: Pour all ingredients in large bowl and mix.

Get Creative!Try different types of

100% Juice or just add frozen fruit to your seltzer water

Ingredients½ cup low-fat vanilla yogurt

¼ cup strawberries, chopped

1 small handful of blueberries2 tablespoons healthy cereal or granola

Always Check! Make sure the cereal you buy has: 1. Whole grain as its first ingredient

(can be whole wheat, whole corn or whole bran)

2. LESS than 10g of sugar 3. 3 grams or MORE of fiber

Instructions:

1. Mix yogurt very well in a small mixing bowl. 2. Pour half of the yogurt into glass or bowl and then layer with fruit.3. Pour in remaining yogurt and then top with cereal

Kitchen Knives Blade Styles and UsesKitchen Knife Edges

Wavy (Serrated) Edge - good for cutting soft foods with a hard crust, like bread, or tough skin, like sausages and tomatoes. The teeth of a wavy edge let you put more pressure on the food you are cutting.

Straight Edge - good for cutting raw meat, slicing fish, and chopping vegetables.

Paring KnivesParing knives are good for many jobs, like peeling fruits and vegetables, and removing eyes from potatoes or pits from olives. The blades are short and can be straight or wavy.

Straight

Wavy Edge - use to cut a crust or skin with a soft inside. Perfect for tomatoes.

Paring/Boning - use to cut meat away from bones.

Chef's Knives

The Chef's knife is one of the most used kitchen knives and can be used for everything from chopping to slicing fruits and vegetables. The blades are heavier and longer than paring knives and let you cut foods quickly.

Carving and Slicing Knives

Carving and slicing knives have long blades and pointed tips and are used for slicing cooked meats. You should use these knives with a large fork to hold the meat in place while carving.

Bread Knives

The bread knife has a thick, wavy blade and is good for cutting thick, crusty loaves of bread. Bread knives are also good for slicing cabbage to make slaw.

Cleavers

A cleaver is a wide, thick knife that is good for chopping through meat or poultry bones.

Cooking Terms and Techniques

Bake -To cook food in an ovenBeat -To mix ingredients together using a fast, circular movement with a spoon, fork, whisk or mixerBlend -To mix ingredients together gently with a spoon or fork, until combinedBoil -To heat a food so that the liquid gets hot enough for bubbles to rise and break the surfaceBroil -To cook under direct heatBrown -To cook over medium or high heat until surface of food browns or darkensChop -To cut into small piecesDice -To cut into small cubesDrain -To remove all the liquid using a colander, strainer, or by pressing a plate against the food while tilting the containerGrate or Shred -To scrape food against the holes of a grater making thin piecesGrease -To lightly coat with oil, butter, margarine, or non-stick spray so food does not stick when cooking or bakingKnead -To press, fold and stretch dough until it is smooth and uniform, usually done by pressing with the heels of the handsMarinate -To soak food in a liquid to tenderize or add flavor to it (the liquid is called “marinade”)Mash -To squash food with a fork, spoon, or masherMince -To cut into very small pieces, smaller than chopped or diced piecesMix -To stir ingredients together with a spoon, fork, or electric mixer until well combinedPreheat -To turn oven on ahead of time so that it is at the right temperature when needed (usually takes about 5 to 10 minutes)Sauté -To cook quickly in a little oil, butter, or margarineSimmer -To cook in liquid over low heat (low boil) so that bubbles just begin to break the surfaceSteam -To cook food over steam without putting the food directly in water (usually done with a steamer)Stir Fry -To quickly cook small pieces of food over high heat

while constantly stirring the food until it is crisply tender (usually done with a wok)

Cooking Measurement Equivalents

Measuring ingredients by amount

1 tablespoon (Tbsp) = 3 teaspoons

1/16 cup = 1 tablespoon

1/8 cup = 2 tablespoons

1/6 cup = 2 tablespoons + 2 teaspoons

1/4 cup = 4 tablespoons

1/3 cup = 5 tablespoons + 1 teaspoon

3/8 cup = 6 tablespoons

1/2 cup = 8 tablespoons

2/3 cup = 10 tablespoons + 2 teaspoons

3/4 cup = 12 tablespoons

1 cup = 16 tablespoons

1 cup = 48 teaspoons

1 cup = 8 fluid ounces (fl oz)

2 cups = 1 pint

2 pints = 1 quart

4 cups = 1 quart

4 quarts = 1 gallon (gal)

Measuring ingredients by weight

16 ounces (oz) = 1 pound (lb)