USDA Foods FDPIR Cookbook

MAKE HALF OF YOUR PLATE

FRUITS AND VEGGIES - ANDHALF OF YOUR GRAINS WHOLE GRAINS USING FDPIR FOODS

Table of Contents

1. Morning Glory Muffins

2. Blueberry Banana Baked Oatmeal

3. Apricot Pecan Bars

4. Breakfast Cookies

5. Carrot Cake Waffles

6. Pear and Ginger Applesauce

7.Southwestern Spaghetti Squash

8. Pumpkin Spice Energy Bites

9. Blueberry Lemon Cornmeal Pancakes

10. Whole Grain Breakfast Porridge

11. Fig and Walnut Energy Bars

12. Cheese and Vegetable Frittata

13. Nutty Whole Grain Banana Bread

14. Fruit and Veggie Smoothie

15. Three Bean Salad

16. Black Bean and Corn Salad

17. Brussels Sprouts with Apples and Onions

18. Wild Rice Salad with Cranberries and Pecans

19. Super Fruit Salad

20. Watermelon Salsa

21. Broccoli, Raisin, and Pasta Salad

22. Fruit and Veggie Leather

23. BBQ Chicken Salad

24. Mini Vegetable Enchilada Stacks

25. Corn and Tomato Fettuccine

26. Baked Salmon with Potatoes and Green Beans

27. Summer Lasagna

28. Thai Peanut Chicken with Sweet Potato Noodles

29. Bison Stuffed Peppers

Morning Glory Muffins

INGREDIENTS:

1/2Cupraisins

2Cupswholewheatflour

3/4Cupbrownsugar,packed

2teaspoonsbakingsoda

1Tablespooncinnamon

1/2teaspoonginger

1/2teaspoonsalt

2Cupspeeledandgratedcarrots

1largetartapple,peeled,cored,andgrated

1/2Cupshreddedcoconut

1/2Cupchoppedwalnuts

1/3Cupsunflowerseeds

3largeeggs

2/3Cupvegetableoil

2teaspoonsvanillaextract

1/4Cuporangejuice

DIRECTIONS:

Preheattheovento375°Fandlightlygreasea12-cupmuffintin.

Inasmallbowl,covertheraisinswithhotwaterandsetthemasidetosoak.Ina largebowl,whisktogethertheflour,sugar,bakingsoda,spices,andsalt.Stirinthe carrots,apple,coconut,nuts,andsunflowerseeds.

Inaseparatebowl,beattogethertheeggs,oil,vanilla,andorangejuice.Addtothe flourmixture,andstiruntilevenlymoistened.Draintheraisinsandstirthemin.

Dividethebatteramongthewellsofthepreparedpan.Bakethemuffinsfor25to28 minutes,untilthey'redomedandacaketesterinsertedinthecenterofoneofthe innermuffinscomesoutclean.

Removefromtheoven,letcoolfor5minutesintheirpanonarack,thenturnoutof panstofinishcooling.

Blueberry Banana Baked Oatmeal

INGREDIENTS:

1.5Cupsmashedbananas(about3bananas)

2largeeggs

1/4Cupwhitesugar

3/4teaspoonvanillaextract

1/2teaspoonsalt

3/4teaspoonbakingpowder

2Cupsmilk

2.5Cupsoldfashionedoats

8ouncesfrozenblueberries

DIRECTIONS:

Preheatovento375F.Mashthebananasinameasuringcup, startingwithtwoorthreeandaddingmoreuntilyouhave 1.5cupsofbananamash.

Combinethebananamashinthelargebowlwiththeeggs,sugar, vanilla,salt,andbakingpowder.Whisktocombine.Addthemilkandwhisk againuntilsmooth.

Stirinthedryold-fashionedoats.Lastly,stirinthefrozenblueberries(keeping themfrozenandstirringtheminlasthelpspreventthe entiremixfromturningpurple).

Sprayan8×8inchbakingdishwithnon-sticksprayandthen pourintheoatmixture.

Bakeinthepreheated375degreeovenforabout45minutes.

Apricot Pecan Bars

INGREDIENTS

3Cupsquickcookingoats

1/2Cuppecans,chopped

3Cupsunsweetenedgraincereal(cheeriosorshreddedwheat)

2Cupsdriedapricots,chopped

1/4Cupwhole-wheatflour

12oz.silkentofu,drained

1largeegg

1/2Cupapplesauce

1/2Cupcanolaoil

3/4Cuphoney

1/2teaspoonsalt

1Tablespoonlemonzest,freshlygrated

1Tablespoonvanillaextract

Canolaoilcookingspray

DIRECTIONS

Preheatovento350F.

Spreadoatsandpecansonlarge(15x10inch)bakingdish.Bakeuntillightly brownandfragrant,8to10minutes.

Transfertolargemixingbowlandaddcereal,apricotsandflour;stirtocombine. Pureetofu,egg,applesauce,oil,honey,vanillaandlemonzestinablenderuntil smooth.Makeawellinthecenteroftheoatmixtureandfoldinthetofumixture untilcombined.Coat9x13bakingdishwithcookingsprayandspreadthe mixtureinthedish.

Bakeuntilfirminthecenterandgoldenbrown,approximately35to40minutes. Letcoolcompletelyinthedishbeforecuttingintobars.

Breakfast Cookies

INGREDIENTS:

1Cupwalnuts

1 ½Cupsold-fashionedrolledoats(notinstant)

⅓Cupwholewheatflour

½Cupgroundflaxmeal

1teaspoonbakingsoda

½teaspoonsalt

1teaspoongroundcinnamon

½Cupalmondbutter

¼Cupcanolaoil

¼Cuphoney

⅓Cupbrownsugar

1egg

1teaspoonvanillaextract

½Cupdriedcherries

1Cupsemi-sweetchocolatechips

DIRECTIONS:

Preheatovento375degreesFandlinebakingsheetswithparchmentpaper.

Pulsethewalnutsinafoodprocessoruntilgroundintoflour;transfertoabowl.Stirinthe rolledoats,wholewheatflour,flaxmeal,bakingsoda,salt,andcinnamon.Combinethe almondbutter,canolaoil,honey,brownsugar,egg,andvanillaextractinthefoodprocessor andprocessafewsecondstoblendtheingredientswell.

Transferthealmondbuttermixturetoalargebowlandfoldinthedriedcherriesand chocolatechips.Mixthewalnut-oatmealmixtureintothealmondbuttermixture.

Scoopupheapingteaspoonsofdough,andformintoballs;laythedoughballsontothe preparedbakingsheets,about2inchesapart.

Bakeinthepreheatedovenuntillightlybrowned,8to10minutes.Removefromovenand flattenthecookieswithaspatula.Allowtocoolforabout5minutesonthebakingsheets beforeremovingtofinishcoolingonwireracks.

NutritionFacts

Calories235-Fat14.1g-Saturatedfat1.7g-Cholesterol12mg-Sodium181mg

Carbohydrates23.8g-Fiber4.9g-Sugar11.8g-Protein6.3g-VitaminD1mcg-Calcium28mg

Iron2mg-Potassium107mg

Carrot Cake Waffles

INGREDIENTS

3largeeggs

2/3Cupapplejuice

1/3Cupavocadooilororganiccanolaoil

3Tablespoonsdarkpuremaplesyrup,plusmoreforserving

1Cuppeeledandshreddedcarrots,about2medium 1-8ouncecancrushedpineapple,drainedwell

3Tablespoonsraisins

3Tablespoonschoppedtoastedwalnuts

11/4Cupswhitewhole-wheatflour

¾Cupall-purposeflour

2teaspoonsbakingpowder

1½teaspooncinnamon

¾teaspoonsalt

½teaspoonnutmeg whippedcreamcheese,optional

DIRECTIONS

Preheatwaffleiron.

Meanwhile,beateggs,juice,oil,3Tablespoonsmaplesyrupinalargebowl.Stir incarrot,pineapple,raisinsandwalnuts

Whiskwhole-wheatflour,all-purposeflour,bakingpowder,cinnamon,saltand nutmeginamediumbowl.

Stirflourmixtureintotheeggmixturewithaspatula.

Cookbatteraccordingtowafflemaker’sinstructions.Servetoppedwith whippedcreamcheeseandadditionalmaplesyrupifdesired.

NutritionFacts Calories

Pear and Ginger Applesauce

INGREDIENTS:

5medium-sizedapplespeeled,cored,quartered,andsliced

5medium-sizedpearscored,quartered,andsliced

3Tablespoonssugar

½teaspoongroundcinnamon

1½teaspoonsfinelygratedfreshginger

¼Cupwaterorapplejuice

DIRECTIONS:

Placetheappleandpearpiecesinalargebowlandstirinsugar,ground cinnamonandgratedginger.

Pourwaterorapplejuiceintothebottomofalargecrockpot andaddtheapplemixture.

Cover,turnthecrockpotsettingtoLow,andcookforabout8hours(oron Highfor5hours),stirringoccasionallyandbreakinguptheappleand pearsliceswithawoodenspoonastheysoften.

Servewarmorroomtemperature.

Southwestern Spaghetti Squash

INGREDIENTS:

1SpaghettiSquash

1CupofCorn

2CupsofBlackbeans

½Cupofdicedtomatoes

½CupCheddarCheese

LimeJuice

Cilantro

SouthwestSeasoning

DIRECTIONS:

Washspaghettisquashandprepareabakingdishbyputtinga½inchofwater inthebottom.Pokethesquashoneachsidewithasharpknife,andplacesquash inbakingdish.

Bakeon350Ffor45-60minutes.Thesquashisfinishedbakingwhenyoucan easilypenetratetheskinwithaknife.

Whilethesquashiscookingaddthepeppers,beans,corn,dicedtomatoes,and seasoninginaskilletuntilvegetablesaretender.

Takethesquashoutoftheovenandallowittocooluntilyouareeasilyableto handleitwithoutriskofburningyourhands.Cutthesquashdownthemiddle, removetheseedsanddiscard.Scoopthemeatofthesquashintoamedium sizedbowl.

Mixthecontentsoftheskilletwiththespaghettisquashuntilincorporated. Addthemixturebackintotheshellofthesquashandsprinklewithcheese. Placethesquashbackintheovenfor30minutes.Removefromovenand garnishwithlimejuiceandcilantro.

NutritionFacts

Pumpkin Spice Energy Bites

INGREDIENTS:

3/4Cupoldfashionedoats

2Tablespoonshempseeds

2Tablespoonschiaseeds

2Tablespoonsflaxseeds

1/2Cupchoppedwalnuts

1/4Cuppumpkinseeds

2teaspoonspumpkinpiespice

1/3Cupdriedcranberriesorraisins

1Cupcannedpumpkin

10smalldates,pitted

1/3Cupcreamypeanutbutter

1teaspoonvanilla

1/3Cuppumpkinseedsfortopping

DIRECTIONS:

Placeoats,hemp,chia,flax,walnuts,¼Cuppumpkinseeds,pumpkinpiespiceand driedraisinsincontaineroffoodprocessor.Processafewseconds,justuntil ingredientsarefinelyground.

Addpumpkin,dates,peanutbutterandvanillaandprocessforafewminutesuntil smooth,pausingtoscrapedownsidesasneeded.Textureshouldbesmooth,finely groundandsticky.

Pourmixtureintobowl,coverandchillforabout1hour.

Removefromrefrigeratorandformintosmallballs(makes28balls)withhands. Place1/3Cuppumpkinseedsinsmalldishandrolleachballin pumpkinseedstocoat.

Storeinrefrigeratorinairtightcontainer.

Blueberry Lemon Cornmeal Pancakes

INGREDIENTS:

1½Cupsflour

2easpoonsbakingpowder

1teaspoonbakingsoda

pinchsalt

⅔Cupyellowcornmeal

4Tablespoonssugar

4Tablespoonslemonjuice

1¾Cupsmilk

2eggyolks

¼Cupmeltedbutter

2Tablespoonslemonzest,finelychopped 2teaspoonsvanillaextract

2eggwhites

2Cupsblueberries,freshorfrozen

DIRECTIONS:

Sifttogethertheflour,bakingpowder,bakingsoda,salt,cornmealandsugar. Setaside.

Mixtogetherthemilkandlemonjuiceandaddtothedryingredientsalongwiththe eggyolks,lemonzest,vanillaextractandmeltedbutter.

Stirtogetherslightlywithawoodenspoon,onlyenoughtojustformabatter. Beat2eggwhitesuntilsoftpeaksformandfoldgentlyintothebatter.

Pourbatterby¼Cupmeasuresintoapreheatedoiledgriddlepanonmediumheat or375Fonanelectricgriddlepan.Sprinkleeachpancakewithblueberries. Whenbubblesstarttobreakthesurfaceofthepancake,itistimetoflipthem.Cook foraboutanother2minutesuntilgoldenbrown.

NutritionFacts

Whole-Grain Breakfast Porridge

INGREDIENTS

1/2Cupredorwildrice

1/2Cupsteel-cutoats

1/4Cuppearlbarleyorfarro

1/2Cupfarinaorwheatcereal

12-inchpieceorangepeel

1cinnamonstick

1to2Tablespoonspackeddarkorlightbrownsugar

1/4teaspoonsalt

1/4Cupdriedfruit(cranberries,cherries,raisinsand/orchoppedapricots)

Choppednuts,maplesyrupand/ormilk,forserving

DIRECTIONS

Upto12hoursbeforeserving,puttherice,oats,barleyandfarinaina 6-to-10-Cupricecooker.

Stirintheorangepeel,cinnamonstick,sugar,saltand5cupswater. Addthedriedfruit.

Closethecooker,setthetimerandprogramfortheporridgecyclesothat breakfastisreadyatthedesiredtime.(Ifyoudon'thaveaporridgesettingon yourricecooker,programfor50to55minutes)

Servethewarmporridgewithnuts,syrupand/ormilk,ifdesired.

Fig and Walnut Energy Bars

INGREDIENTS

Nonstickcookingspray

1Cupquick-cookingoats

1Cupbrancereal

1/4Cupwhole-wheatflour

1Cupwalnutpieces

11/2Cupscoarselychoppedstemmeddriedfigs

1/2Cupnonfatdrymilk

1/2teaspoongroundcinnamon

1/4teaspoongroundginger

1/4Cuphoney

2largeeggs

DIRECTIONS

Preheattheovento350F.Coata9-by-13-inchbakingpanwithcookingspray.

Placetheoats,cereal,flour,walnuts,figs,drymilk,cinnamonandgingerina foodprocessor;coarselychop.

Addthehoneyandeggs;pulseuntilwellcombined.

Transferthemixturetothepan;spreadevenlywithyourfingers.Bakeuntil lightlybrownedaroundtheedges,about20minutes.

Coolinthepanfor15minutes,thencutinto16bars.Storeinanairtight containeratroomtemperatureforupto3days,orwrapindividuallyand freezeforupto3months. Nutrition

Cheese and Vegetable Frittata

INGREDIENTS

6largeeggs

2Tablespoonwhole-wheatflour

1teaspoonbakingpowder

1/4teaspoonblackpepper

1mediumonion,cutinto1/2inchpieces

1Cupfreshorfrozenspinach,cutinto1/2-inchpieces

1Cupredand/orgreenbellpepper,cutinto1/2-inchpieces

1Cupfreshorcannedmushrooms

1clovegarlic,finelychopped

2Tablespoonfreshbasilleaves,finelychopped

1/3Cuppart-skimmozzarellacheese,shredded Cookingspray

DIRECTIONS

Preheatoventobroilsetting.Inalargebowl,whiskeggstogetheruntilfoamy,stirin thewholewheatflour,blackpepper,andbakingpowder. Usingaheavyskilletwithanoven-proofhandle,coattheskilletwithcookingspray andheatonmedium.

Addtheonionandcookuntilitstartstogetsoft,thenaddthespinach,bellpepperand mushroomsandcookfor2-3minutesmore.Addthegarlicandbasilandcookfor1 minute.Stirtoavoidburning.

Addtheeggmixtureintothepanandstirtomixthevegetableswiththeeggs.Cookfor 5-6minutesoruntiltheeggmixturehassetonthebottomandbeginstosetontop.

Addtheshreddedcheeseandusingthebackofthespoon,pushlightlyundertheeggs, soitwon’tburnintheoven.Placepanintotheovenandbroilfor3-4minutesuntil goldenandfluffy. Removefrompan,cutinto6servingsandserve.

NutritionFacts

Calories84-Fat4.5g-Saturatedfat1.8g-Cholesterol127mg-Sodium95mg-Carbohydrates4.7g

Fiber0.8g-Sugar1.4g-Protein6.8g-VitaminD43mcg-Calcium111mg-Iron1mg

Potassium209mg

Nutty Whole Grain Banana Bread

INGREDIENTS

3ripemediumbananas,peeled,mashed

½Cupmilk

¼Cupvegetableoil

2Tablespoonchiaseeds

1teaspoonvanilla

¼Cupbrownsugar

11/4Cupswholewheatflour

1teaspoonbakingsoda

½teaspoonbakingpowder

½teaspooncinnamon

Pinchsalt(optional)

2Tablespoonssunflowerseeds

2Tablespoonscoconut,unsweetened,shredded

2Tablespoonsslicedalmonds

3Tablespoonspistachionuts

3Tablespoonschoppedwalnuts

DIRECTIONS

Preheatovento350F.

Inamixingbowl,whiptogetherbananas,milk,vegetableoil,chiaseeds, vanilla,andsugarfortwominutes.Forbestresults,useanelectricmixer.

Stirinremainingingredients,mixingonlyuntilwellcombined.

Sprayaloafpanwithnonstickcookingspray.Pourbatterintotheloafpan andbakeforabout65minutes,untilforkinsertedincentercomesoutclean.

Remove,coolslightlybeforeslicing.

Fruit and Veggie Smoothie

INGREDIENTS:

1/2Cupunsweetened/plainGreekyogurt

1Cupspinachleaves

1/2Cupblueberries

1/2Cupraspberries

1wholebanana

1wholecarrot,choppedintolargepieces

1/2teaspoonchiaseeds

1/4Cupwaterorjuice

DIRECTIONS:

Placeallingredientsinablenderandblenduntilfullymixed.Addmorejuiceor waterasneeded.

Serveimmediatelyorcoverandrefrigerate.

Three Bean Salad

INGREDIENTS

13/4Cupscookedgreenbeans

13/4Cupscookedkidneybeans

13/4Cupscookedchickpeas

1choppedonion

3Tablespoonsredorwhitevinegar

3Tablespoonsvegetableoil

3Tablespoonssugar

1mincedgarlicclove(optional)

DIRECTIONS

Putthebeansandonioninalargebowl.

Inasmallbowl,combinevinegar,oil,sugarandgarlic. Mixwell.

Pourthedressingoverthesaladandtosstogether.

Coverandrefrigerate.

Servecold.

Black Bean and Corn Salad

INGREDIENTS:

1-14.5ozcanblackbeans,rinsedanddrained

1Cupcorn

1Cupchoppedtomato

1Cupseededandchoppedorangebellpepper

1/3Cupdicedredonion

1mediumavocado,diced

1smalljalapeno,seededandminced(optional)

1/3Cupchoppedcilantro

DRESSING:

3Tablespoonsoliveoil

21/2Tablespoonslimejuice

1clovegarlic,minced

1teaspoonhoney

1/4teaspooneachgroundcuminandchilipowder saltandpeppertotaste

DIRECTIONS:

Whisktogetheralldressingingredientsinasmallbowl,seasonwithsaltand pepper.Chilluntilreadytouse.

Addblackbeans,corn,tomatoes,bellpepper,redonion,avocadoandjalapenoto alargebowl.

Pourdressingoverandgentlytosstocoat.Serveimmediately.

Brussels Sprouts with Apples and Onions

INGREDIENTS

1Tablespoonvegetableoil1 Cupdicedonion

4CupsslicedBrusselssprouts

2Cupsdicedapple

4Tablespoonslemonjuice

1teaspoonblackpepper Salt,totaste

DIRECTIONS

Heatoilinalargepanovermediumheat.

Addonion.Cookfor5minutes,stirringoften,untilsoft.

AddBrusselssproutsandcook5minutes,stirringoften.

Addtheappleandcook5-10minutes,oruntilapplesaresoft.

Removefromheat.Addlemonjuice,pepperandsalt.Mixwell. Servehot.

Wild Rice Salad With Cranberries and Pecans

INGREDIENTS:

1Cupwildrice,rinsed

1teaspoonkoshersalt

1/2Cupdriedcranberries

3/4Cuppecans,toastedandcoarselychopped

2scallions,finelysliced

2Tablespoonsextra-virginoliveoil

2Tablespoonsapplecidervinegar

3/4teaspoonorangezestand2Tablespoonsjuicefromoneorange

1teaspoonhoney groundblackpepper

DIRECTIONS:

Addrice,saltand31/2Cupswatertoapotandbringtoaboil.

Turnheatdowntolow,coverandsimmeruntilriceisdone,about50minutes.

Transferricetostrainertodrainanyexcesswater,thensetasidetocool.

Combinericewithcranberries,pecans,scallions,oliveoil,vinegar,orange zest,orangejuice,andhoney.

Seasontotastewithsaltandpepper,thenserve.

Super Fruit Salad

INGREDIENTS:

1-15.25ouncecanpeaches,drainedanddiced

3oranges,peeled,sectionedandcutintothirds

3apples,coredandcubed

2bananas,peeledandsliced

1Cuplow-fatyogurt,apricotoranyfruitflavor

1Tablespoonhoney

½teaspoongroundcinnamon

¼teaspoongroundginger

DIRECTIONS:

Inamediumbowl,combinepreparedfruit.

Inasmallbowl,combineyogurt,honey,cinnamon,andginger.

Pourtheyogurtmixtureoverthefruit.Mixwell.

Refrigerateuntilreadytoserve.

Storeleftoversinasealedcontainerintherefrigeratorforuptofourdays

Watermelon Salsa

INGREDIENTS:

3Cupsdicedseedlesswatermelon

1Cupdicedpeeledcucumber

1/4Cupchoppedredonion

1/4Cupmincedjalapeñopepper,seedsremoved

1/4Cupchoppedfreshcilantro

2Tablespoonschoppedfreshmint

2Tablespoonshoney

1Tablespoonfreshlygratedlimezest

2Tablespoonsfreshlysqueezedlimejuice

1/2teaspoonkoshersalt

Tortillachips,forserving

DIRECTIONS:

Inalargebowl,combinethedicedwatermelon,dicedcucumber,chopped redonion,mincedjalapeñopepper,choppedfreshcilantro, andchoppedfreshmint.

Inasmallbowl,whisktogetherthehoney,limezest,limejuice,andsalt. Addthedressingtothelargebowlandgentlytossto coatthewatermelonsalsa.

Coverandrefrigerateforatleastonehourtoallowtheflavorstomeld together.Thesaltwillhelpdrawoutmoisturefromthe watermelonandcucumber.

Serveimmediatelywithtortillachipsorovergrilledprotein.Storeinan airtightcontainerandrefrigerateforupto2days.

Broccoli, Raisin, and Pasta Salad

INGREDIENTS

11/2Cupspastashells,cookedanddrained

1Cupchoppedbroccoli

1/2Cupraisins

1choppedonion

1choppedbellpepper

1/3Cuplow-fatmayonnaise

1Tablespoonvinegar

1/2teaspoonsugar

Saltandblackpepper,totaste

DIRECTIONS

Inalargebowl,addpasta,broccoli,raisins,onionandbellpepper. Inasmallbowl,mixmayonnaise,vinegarandsugar. Pourdressingoverpastasaladinlargebowl,andmixwell.

Addsaltandpeppertotaste. Mixwellandserve.

Fruit and Veggie Leather

INGREDIENTS

1¼Cupspeachesorfruitofchoice

1¼Cupsmangoorfruitofchoice

½Cupboiledcarrotorveggieofchoice

1-2Tablespoonsmaplesyrup

1Tablespoonvanillaextract

1Tablespooncinnamon ½lemon,juiced

DIRECTIONS

Preheattheovento170F. Linesheetpanwithparchmentpaper. Inafoodprocessor,blendtogetherallingredientsuntilsmooth. Inasaucepanonmedium-lowheat,addfruitandveggiemixture.Cookfor10 minutestoreduceslightly,stirringoccasionally.

Pourontothepreparedsheetpan.Spreadasthinlyandevenlyaspossible intoarectanglewithaspatula.

Bakefor4-5hoursoruntilthefruitisnolongerstickywhenyoutouchit. Letcoolcompletelyandthencutintostrips.Rollupthestrips. Storeinanenclosedcontainer.

BBQ Chicken Salad

INGREDIENTS

3boneless,skinlesschickenbreasts

11/2Cupsbarbecuesauce

Forsalad:

3heartsofRomainelettuce,rinsedandchopped 1-15ozcanblackbeans,rinsedanddrained

1-10ozbagoffrozencorn,cooked

1Cupslicedcherrytomatoes

1CupshreddedColbyJackcheese

1/4Cupchoppedredonion

1/2Cupchoppedcilantro

1/2Cupchoppedyellowororangepepper

Tortillastrips

Saladdressingofchoice

DIRECTIONS

Boilchickenuntilcooked.Carefullyremovechickenandshredwithtwoforks.

Pourbarbecuesauceoverchickenandtosstocoat.

Placechoppedlettuceinalargesaladbowl.Topwithbarbecuechicken,beans, corn,tomato,cheese,onion,andcilantro.

Topsaladwithtortillastripsanddressingonchoice.

Mini Vegetable Enchilada Stacks

INGREDIENTS:

2Tablespoonsextravirginoliveoil

1greenbellpepper,seededandchopped

1redbellpepper,seededandchopped

1smallredonion,chopped 3-4teaspoonschilipowderblend salt

1Cupfrozensweetcornkernels

1Cupcannedblackbeans,drainedandrinsed 15streettaco-sizedcorntortillas

1-1/2Cupsredenchiladasauce

8ozshreddedMexicancheeseblend

Optionaltoppings:cilantro,avocadoorguacamole,salsa

DIRECTIONS:

Preheatovento400Fthenspraya9x13"casseroledishwith nonsticksprayandsetaside.

Heatoliveoilinalarge,12"skilletovermedium-highheat.

Addbellpeppersandonions,seasonwithchilipowderblendandsalt, andsauteuntilpeppersarecrisptender,8-10minutes. Addcornthensaute1-2minutes.

Stirinblackbeansthensetmixtureasidetocoolslightly.

Place5tortillasinthebottomofthepreparedbakingdishthentopeachwithabig spoonfulofthevegetablemixture.Add2-3spoonfulsofsaucethenasprinklingof cheese,andthentopwithanothertortilla.Repeatvegetable,sauce,andcheese layersthentopstackswith1moretortillaandcoverwithsauceandcheese.

Coverbakingdishwithnonsticksprayedfoilthenbakefor25-30minutesoruntil cheesehasmelted.

Servewithtoppingsandwarmedenchiladasauceifdesired.

NutritionFacts

Calories121-Fat11.5g-Saturatedfat5.3g-Cholesterol20mg- Sodium457mg

Carbohydrates18.4g-Fiber3.5g-Sugar2.3g-Protein7.6g-Calcium193mg-Iron1mg

Potassium163mg

Corn and Tomato Fettuccine

INGREDIENTS:

8ouncesuncookedwholewheatfettuccine

2mediumearssweetcorn,husked

2teaspoonsplus2tablespoonsoliveoil,divided

1/2Cupchoppedsweetredpepper

4greenonions,chopped

2mediumtomatoes,chopped

1/2teaspoonsalt

1/2teaspoonpepper

1Cupcrumbledfetacheese

2tablespoonsmincedfreshparsley

DIRECTIONS:

InaDutchoven,cookfettuccineaccordingtopackagedirections,adding cornduringthelast8minutesofcooking.

Meanwhile,inasmallskillet,heat2teaspoonsoilovermedium-highheat.

Addredpepperandgreenonions;cookandstiruntiltender.

Drainpastaandcorn;transferpastatoalargebowl.Coolcornslightly; cutcornfromcobandaddtopasta.

Addtomatoes,salt,pepper,remainingoilandthepeppermixture;tossto combine.

Sprinklewithcheeseandparsley.

Baked Salmon with Potatoes and Green Beans

INGREDIENTS

1poundpotatoes,quartered(bakingorsweetpotatoes)

2tablespoonsoliveoil

11/2teaspoonsalt,divided 1/2teaspoongroundpepper,divided 46ozeachsalmonfillets,skinonoroff

4tablespoonsbutter,melted

1teaspoonseafoodseasoning

4clovesgarlic,minced

2tablespoonslemonjuice

1Tablespoonsugarorhoney

1poundfreshgreenbeans,trimmed DIRECTIONS

Preheatovento400F.

Tosspotatoeswiththeoil,1/2teaspoonsaltand1/4teaspoonpepper.Spread inanevenlayeronalargerimmedbakingsheet.

Roastpotatoesfor13-15minutes,oruntiltenderandstartingtobrown. Removefromoven,pushpotatoestoonesideofthepanandarrangesalmon filletsdownthecenter.

Meltbutterinasmallmixingbowlandwhiskingarlic,seafoodseasoning,lemon juice,andsugar.Remove11/2tablespoonsofbuttergarlicmixandsetaside. Rubsalmonevenlywiththeremainingbuttermixture.

Addthegreenbeanstotheothersideofthepanandtosswith11/2tablespoons ofbuttermixture.

Seasoneverythingwiththeremainingsaltandpepper. Returntotheovenandcontinuebakingfor10minutesoruntilpotatoesare goldenandsalmoniscookedthroughat145F. NutritionFacts

Summer Lasagna

INGREDIENTS

2eggplants,quarteredlengthwise

6mediumzucchini

Canolaoilcookingspray

15oz.low-fatricottaorlow-fatcottagecheese

2eggs

1/2CupgratedParmesancheese

1/2teaspoongroundnutmeg

1/2teaspoongarlicpowder

4Cupslow-sodiumtomatosauce

1lb.whole-wheat,no-boillasagnanoodles

3Cupspart-skimmozzarellacheese

DIRECTIONS

Preheatovento450F.Greasea13x9x2-inchbakingpan,setaside.

Slicetheeggplantandzucchiniin½-inchslices.Layerontwobakingsheetsand coatbothsidesofthevegetableswithcookingspray.Roastforabout40minutes.

Reducetheoventemperatureto375F.

Meanwhile,inamediumbowl,mixtogetherthericottaand/orcottagecheeses, eggs,Parmesan,nutmegandgarlicpowder.

Toassemble:spreadathinlayerofsauceoverthebottomofthepreparedpan. Coverwithalayerofpasta.Spread⅓ofthericottamixtureontopofpasta.Sprinkle ¼ofthemozzarellaoverthericotta.Spoon⅓oftheroastedvegetablesontop.Top with½cupoftomatosauceandcontinuetheassemblyasdirecteduntilyouhave4 layersofpastaand3layersoffilling.Spreadtheremainingsauceontopand sprinklewiththeremainingmozzarellacheese.

Coverthepanwithaluminumfoilandbakefor30minutes.Uncoverandcontinueto bakeuntilgoldenandbubbly,about15minutesmore.Letstandfor15minutes.

NutritionFacts

Calories292-Fat5.2g-Saturatedfat2.3g-Cholesterol44mg-Sodium446mg

Carbohydrates40.9g-Fiber10.2g-Sugar7.1g-Protein20g-Calcium188mg-Iron3mg

Potassium678mg

Thai Peanut Chicken with Sweet Potato Noodles

INGREDIENTS:

2-1/2Tablespoonsextravirginoliveoil,divided 2chickenbreasts,cutintobite-sizedpieces saltandpepper

2mediumsweetpotatoes,peeledandspiralized

2Cupsbroccoliflorets

1/4Cupwater

Toppings:choppedpeanuts,greenonions,choppedcilantro

THAIPEANUTSAUCE:

2Tablespoonspeanutbutter

3Tablespoonschickenbroth

1-1/2TablespoonsTamariorsoysauce

1/2Tablespoonricevinegar

1teaspoonchiligarlicsauce

1teaspoonsesameoil

1/4teaspoongroundginger

1clovegarlic,minced

DIRECTIONS:

WhisktogetherThaipeanutsauceingredientsthensetaside.

Add1/2Tablespoonoiltoalarge,12"skilletovermedium-highheat.

Addchickenthenseasonwithsaltandpepperandsauteuntilcookedthrough.

Removechickentoaplateandsetaside.

Turnheatdowntoalittleabovemediumthenaddremaining2 Tablespoonsoil.Addsweetpotatonoodlesandbroccoli,seasonwith saltandpepper,thensautefor5minutes,stirringoccasionally.

Addwaterthensauteuntilnoodlesarealdente,another3-5minutes.

AddchickenbackintotheskilletalongwiththeThaipeanutsaucethentossuntil thenoodlesarewellcoatedandeverythingisheatedthrough.

Scoopintobowlsthenservewithtoppings.

Bison Stuffed Peppers

INGREDIENTS

4redpeppershalved,seedsandstemremoved

1mediumonion,diced

1carrot,diced

3clovesgarlic,grated 20ozgroundbison(orbeeforturkey)

2Cupsslicedmushrooms

2tablespoonsdriedoregano

1Tablespoondriedthyme

1Tablespoonwholegrainmustard

1teaspoonsalt

1/2teaspoonchiliflakes

2tablespoonstomatopaste 14ozcantomatosauce

1Cupcookedbrownrice

1/2CupshreddedParmesancheese

DIRECTIONS

Preheatovento350Fandplaceredpepperhalvesinalargeglassbakingdish.Setaside. Heatalargesautepanovermediumheat,spraywithcookingsprayandadddiced onionandcarrot.Cookuntilsoftened,3-4minutes. Addgarlictopanandcook30secondsbeforeaddingbison.Increaseheattomediumhighandbrownbisonwhilebreakingdownwithawoodenspoon.Addmushroomsand spices.

Whenbisonisbrowned(about10minutes)stirintomatopasteandmix. Addtomatosauceandcookedrice.Stirtocombineandcookandadditional2-3minutes untilwarmedthrough.

Filleachpepperhalffullwithbisonandricemixture.Ifthereisleftovermixture,addit tothepanaroundthepeppers.

SprinkleaTablespoonofParmesanontopofeachpepper.Coverpanwithfoilandbake untilpeppersaresoft,about30-40minutes.

NutritionFacts

Calories

Kitchen Measurement Conversion Table

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To file a program discrimination complaint, a Complainant should complete a Form AD-3027, USDA ProgramDiscriminationComplaintForm which can be obtained online at: https://www.usda.gov/sites/default/files/documents/USDA-OASCR%20P-Complaint-Form-0508-0002508-11-28-17Fax2Mail.pdf, from any USDA office, by calling (833) 620-1071, or by writing a letter addressed to USDA. The letter must contain the complainant’s name, address, telephone number, and a written description of the alleged discriminatory action in sufficient detail to inform the Assistant Secretary for Civil Rights (ASCR) about the nature and date of an alleged civil rights violation. The completed AD-3027 form or letter must be submitted to:

1. Mail:

2. Fax:

Food and Nutrition Service, USDA (833)256-1665 or (202) 690-7442; or

1320 Braddock Place, Room 334 Alexandria, VA 22314; or

3. Email:

0. FNSCIVILRIGHTSCOMPLAINTS@usda.gov 1.