February Menu Guide by Southern Plains Tribal Health Board

FEBRUARY MENU

Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center

bold = in Best Practice Menu Recipes book italics = food of the month

Week 1

Monday

February Tuesday

WG Cereal (Multigrain Cheerios), WG Cinnamon Toast, peanut blueberries, 1% milk butter * , 1/2 c strawberries, 1% Milk

Wednesday

Thursday

Friday

biscuits, sausage gravy, pears, 1% WG toast, baked scrambled eggs , WG Muffin, mixed berries, 1% Milk 1/2 c kiwi, 1% milk milk

Breakfast WG Mac & Cheese, topped with Sammy Salmon , From the grilled skinless chicken breast Garden Rice, 1 fresh cutie orange, 1% milk (chopped or sliced), 1/4 c broccoli, 1/4 c grapefruit 1% milk

Quick quesadilla on WG tortilla Pinto beans with WG pita, tortilla, Magic Meatloaf, WG bread, 1/4 (low-fat mozzarella) , 1/4 c sliced or crackers, Orangutan Salad, 1/4 c mixed veggies, 1/4 c pineapple, avocado , 1% milk 1% milk c red grapes, 1% milk

Red apple slices, peanut butter *

Applesauce, hard boiled egg

Sunny Salsa, WG pita wedges

Kids assemble: 1/2 c low-sugar Nuts (peanuts, almond, etc ), (low fat) yogurt , 1/2 c banana blueberries, 1/4 c WG grape nuts

Monday

Tuesday

Wednesday

Thursday

Lunch

Snack Week 2

Breakfast

Baked scrambled eggs (eggs & low-fat shredded cheese) , WG toast, 1/2 c mango, 1% milk

Overnight oatmeal with ground chia seeds , 1/4 c kiwi, 1% milk

WG toast with peanut butter * spread & strawberry slices, 1% milk

WG low-fat cheese pizza, 1/4 c Indian tacos on WG pita with 1/4 Chix Mix with WG pita, 1/4 c mixed veggies, 1/4 c blueberries, c lettuce and tomatoes, 1/4 c peaches, 1% milk 1% milk avocado slices, 1% milk

Friday

WG English muffin topped with banana slices and cinnamon, 1% milk

WW Applesauce pancakes, 1/2 c mixed berries, 1% milk

HM chicken nuggets, WG roll, 1/4 c peas, 1/4 c red grapes, 1% milk

Sweet Potato & Black Bean Stew, WG crackers, 1% milk

Lunch 1/2 banana, peanut butter *

1/2 c blueberries, low-fat cottage cheese

low-fat cheese stick , green apple Sliced cucumber, hummus slices

WG pita wedges, tomato salsa

Monday

Tuesday

Wednesday

Friday

Fish in Blankets, 1 cutie orange, 1% milk

Ground beef taco (with low-fat shredded cheese) , 1% milk

Oven-baked parmesan chicken, Lentil soup, WG crackers, Prince WG toast, 1/4 c boiled shelled and Princess Salad, 1% milk edamame, 1/4 c strawberries, 1% milk

pomegranate arils, low-fat cheese cubes

Kids assemble: trail mix (Cheerios, raisins, dried apricot, Kix cereal, mixed nuts )

fresh cauliflower florets, low-fat ranch dip

Baby carrots, hummus

Ants on a log (celery, peanut butter *, raisins), 1% milk.

Monday

Tuesday

Wednesday

Thursday

Friday

Snack Week 3

Breakfast

WG Cereal (Multigrain cheerios), WG toast, baked scrambled eggs WG waffle, 1/2 c frozen 1/4 c mixed berries, 1% milk (eggs & low-fat shredded blueberries (thawed to serve as cheese), 1/2 c green grapes, 1% syrup), 1% milk milk

Lunch

Snack Week 4

Thursday

WG toast topped with mashed or Open face grilled cheese (low-fat sliced avocado & diced cherry cheese) on WG bread, pears, 1% tomatoes, 1% milk milk

WG Cereal (Multigrain cheerios), WG Oatmeal with flaxseed, 1/2 c WW Applesauce pancakes, 1/2 c WG English muffin topped with 1/2 c sweet cherries, 1% milk blueberries, 1% milk mixed berries, 1% milk banana slices and cinnamon, 1% milk

WG spaghetti & turkey meatballs, 1/4 c canned tomato sauce, 1/4 c grapefruit slices, 1% milk

Fruit breakfast burrito (WG tortilla, peanut butter * spread, cut strawberries and bananas), 1% milk

Breakfast Grilled chicken on WG wrap with Red Monster Soup, grilled 1/4 c lettuce and tomatoes, 1/4 c cheese (low-fat) on WG bread, 1/4 c green grapes, 1% milk banana slices, 1% milk

Stir-fry Chicken with Veggies, 1/2 Porcupine sliders, 1/4 c red c steamed brown rice, 1% milk grapes, 1/4 c roasted brussel sprouts, 1% milk

Squirrel Snacks (avocado) , 1/4 c grapefruit slices, 1% milk

red apple slices, low-fat cheese stick

WG pita wedges, mashed avocado

WG crackers, mixed bell pepper slices

Lunch

Snack

Seeds (pumpkin or sunflower) , orange slices

Food of the Month: Good fats (avocado, chia seeds, eggs, nuts/nut butter, fatty fish) Low-fat Dairy (low fat cheese/milk/yogurt)

Baby carrots & low-fat yogurt dip

*NOTE: Can substitute low-sugar vanilla yogurt or cream cheese for peanut butter for kids with peanut allergies.

FEBRUARY RECIPE BOOK 2022

Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center

Table of Contents Week 1 Recipes..................................................................................................................................2 Sammy Salmon ....................................................................................................................................... 2 From the Garden Rice ............................................................................................................................. 3 Quick Quesadilla..................................................................................................................................... 4 Sunny Salsa............................................................................................................................................. 5 Baked Scrambled Eggs ........................................................................................................................... 6 Orangutan Salad...................................................................................................................................... 7 Magic Meatloaf ....................................................................................................................................... 8 Week 2 Recipes..................................................................................................................................9 Baked Scrambled Eggs ........................................................................................................................... 9 Overnight Oatmeal ................................................................................................................................ 10 Chix Mix ............................................................................................................................................... 11 Homemade Chicken Nuggets................................................................................................................ 12 Hummus ............................................................................................................................................... 13 WW Applesauce Pancakes.................................................................................................................... 14 Sweet Potato & Black Bean Stew ......................................................................................................... 15 Week 3 Recipes................................................................................................................................16 Fish in Blankets .................................................................................................................................... 16 Baked Scrambled Eggs ......................................................................................................................... 17 Ground Beef Tacos ............................................................................................................................... 18 Trail Mix ............................................................................................................................................... 19 Oven-Baked Parmesan Chicken ............................................................................................................ 20 Lentil Soup ........................................................................................................................................... 21 Prince and Princess Salad ..................................................................................................................... 22 Hummus ............................................................................................................................................... 23 Week 4 Recipes................................................................................................................................24 Red Monster Soup ................................................................................................................................ 24 WW Applesauce Pancakes.................................................................................................................... 25 Stir-Fry Chicken with Veggies.............................................................................................................. 26 Porcupine Sliders .................................................................................................................................. 27 Squirrel Snacks ..................................................................................................................................... 28

Week 1 Recipes Sammy Salmon Servings: 28

Ingredients Salmon (or flounder) fillets, fresh or frozen Soy sauce Brown sugar Canola oil Sesame oil Lemon juice (fresh or bottled) Pepper, black Brown rice, dry

Weight or Measure 4 lbs ½ cup ¼ cup ¼ cup 4 tsp 4 lemons (6 Tbsp) 4 tsp 4 cups

Ingredients: 1. Combine soy sauce, brown sugar, canola oil, sesame oil, lemon juice and pepper in resealable plastic bag. 2. Add salmon to bag and shake to coat. Refrigerate for at least 3 hours. 3. Preheat broiler and line broiler pan with foil. 4. Place salmon on pan and brush with vegetable oil. 5. Broil 5 to 7 minutes or until salmon is a pale pink color. 6. Reheat sauce in saucepan over medium heat and serve on side if desired. 7. Serve 1-1/2 oz salmon over ½ cup rice. CACFP Guidelines: 1-1/2 oz over ½ cup rice provides ½ oz equivalent of grains and 1.5 oz of meat.

From the Garden Rice Servings: 24

Ingredient Rice, brown, dry Asparagus, chopped Baby carrots, chopped Bell pepper, red or green, chopped Squash, chopped Mushrooms, sliced Olive oil Water, divided Cooking Spray

Weight or Measure 4 cups 2 cups 3 cups 1 cup 2 cups 1 cup 2 Tbsp 6 cups -

Instructions:

1. 2. 3. 4. 5. 6. 7. 8.

Preheat oven to 425°F. Spray roasting pan with cooking spray. Combine carrots, asparagus, peppers, squash, mushrooms and ½ cup of water in pan. Cook for 20 minutes, stirring at 10 minutes. While vegetables are cooking, make rice as directed on package. Heat oil in medium-sized pot. Add rice. Cook for 2 minutes, stirring occasionally. Add 1 cup of water. Cook until water is absorbed. Add remaining water 1 cup at a time, stirring until absorbed before adding more. Add vegetable mixture to rice.

CACFP Guidelines: ¾ cup provides:

• •

½ oz equivalent of grains ¼ cup equivalent of vegetables

Fun Fact: Combining vegetables with rice makes a quick side dish for any meal. If short on time, use a frozen vegetable mix!

Quick Quesadilla Servings: 25

Ingredient Weight or Measure Spinach, frozen, chopped 4 lb 9 oz or 2 qt 2 ½ cups Dark red kidney beans, canned, no salt added, 1 lb 9 oz or 1 qt drained and rinsed or kidney beans, dry, (3/8 no. 10 can) cooked Garlic powder 1 Tbsp 1 tsp Onion powder 2 tsp Chili powder 1 tsp Whole grain tortillas 8” (at least 51 gm each) 17 Mozzarella cheese, low-fat, shredded 1 lb 9 0z Nonstick cooking spray 2 sprays Instructions: 1. Thaw, drain, and squeeze excess liquid from spinach. For 25 servings, yields: 1 qt 2 1/4 cups (1 lb 15 1/4 oz). For 50 servings, yields: 3 qts 1/2 cups (3 lbs 14 1/2 oz). 2. Preheat oven to 350 °F. 3. Place kidney beans in a large microwavable bowl. 4. Add garlic powder, onion powder, and chili powder. 5. Lightly hand mash beans, using gloved hands. Some of the beans should remain whole. For 25 servings, mash to yield about 3 1/8 cups. For 50 servings, mash to yield about 1 qt 2 1/4 cups. 6. Heat in microwave for 3 minutes. Stir with a spoon. 7. Prepare quesadillas: Place half of the tortillas on a sheet pan (18" x 26" x 1"). Spread 3/4 cup of spinach on each tortilla. Top each with 3/4 cup of bean mixture and 3/4 cup of cheese. 8. Place remaining tortillas on top. 9. Spray filled quesadillas with nonstick cooking spray. Bake for 15 minutes. • Critical Control Point: Heat to 140 °F or higher for at least 15 seconds. 10. Remove from the oven. Cut each quesadilla into 6 wedges. 11. Serve 2 wedges or 1/3 quesadilla. Optional: Serve with sliced or mashed avocado, cilantro or salsa. • Critical Control Point: Hold at 140° F or higher. CACFP Guidelines 2 wedges or 1/3 quesadilla provides: • Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate, 1/4 vegetable, and 1 oz. equivalent grains

Sunny Salsa Servings: 24

Ingredient Mandarin oranges, chopped Pineapple chunks, fresh or canned Onions, chopped Green bell pepper, chopped Chives (optional)

Weight or Measure 4 cups 4 cups 2 cups 2 cups ¼ cup

Instructions: 1. Chop mandarin oranges, pineapple, onions and peppers into small pieces. 2. In large bowl, combine all ingredients. CACFP Guidelines: ½ cup provides: • ½ cup equivalent of fruits and vegetables

Baked Scrambled Eggs Servings: 25

Ingredient Fresh large eggs Instant nonfat dry milk, reconstituted Salt Margarine or butter Reduced fat cheddar cheese, shredded

Weight or Measure 2 dozen 2 cups ¾ tsp 2 Tbsp 2 tsp 8 oz or 2 cups

Instructions: 1. Beat eggs thoroughly 2. Add milk and salt. Mix until well blended. 3. Into each half-steamtable pan (12" x 10" x 2") which has been lightly coated with pan release spray, pour egg mixture. For 25 servings, use 1 pan. 4. Bake: • Conventional oven: 350° F for 20 minutes Stir once after 15 minutes. • Convection oven: 300° F for 10 minutes • CCP: Heat to 160° F or higher. 5. Remove from oven. Stir well. Eggs will be cooked completely but still have a slightly moist appearance. 6. To pan, add approximately 2 Tbsp 2 tsp margarine or butter (optional). Stir. 7. Sprinkle 8 oz (2 cups) cheese (optional) over pan. • CCP: Hold for hot service at 140° F or warmer. 8. For best results, serve within 15 minutes. Cut each pan 5 x 5 (25 pieces). Portion is 1 piece. CACFP Guidelines: 1 piece provides: 1 large egg or the equivalent of 2 oz of cooked lean meat

Orangutan Salad Servings: 24

Ingredient Spinach, fresh Mandarin oranges, canned, drained Almonds, slivered (optional) Dried cranberries (optional) Feta cheese Salad dressing, sweet & sour

Weight or Measure 9 cups 3- 15 oz cans ¼ cup + 2 Tbsp ¾ cup ¼ cup + 2 Tbsp ¼ cup + 2 Tbsp

Instructions: 1. Wash spinach. 2. Drain juice from mandarin oranges. 3. Toss all ingredients in a large salad bowl and mix thoroughly. CACFP Guidelines: ¼ cup provides: • ¼ cup equivalent of fruits and vegetables

Magic Meatloaf Servings: 24

Ingredient Turkey, ground Ketchup Brown sugar Mustard Garlic powder Egg 1% (low-fat) milk Black pepper Wheat cereal squares Beans, black

Weight or Measure 3 lbs 1 cup ¼ cup 2 tsp 2 tsp 2 2 Tbsp ½ tsp 3 cups 1 cup

Instructions: 1. 2. 3. 4. 5. 6. 7. 8.

Preheat oven to 350°F. In bowl, combine ketchup, brown sugar and mustard. Mix well. Remove ¼ cup of mixture from bow to use later. To the mixture in bowl, add garlic powder, egg, milk, beans, turkey and black pepper, and mix well. Stir in wheat cereal squares. Let stand for 5 minutes. Break up cereal squares and add ground beef. Mix. Shape into loaf pans. Bake at 350°F for 1 hour and 5 minutes. Brush on reserved ketchup mixture and bake for 15 minutes.

CACFP Guidelines: 1 slice provides: • 1.5 oz equivalent of meat/meat alternate

Week 2 Recipes Baked Scrambled Eggs Servings: 25

Ingredient Fresh large eggs Instant nonfat dry milk, reconstituted Salt Margarine or butter Reduced fat cheddar cheese, shredded

Weight or Measure 2 dozen 2 cups ¾ tsp 2 Tbsp 2 tsp 8 oz or 2 cups

Instructions:

1. Beat eggs thoroughly 2. Add milk and salt. Mix until well blended. 3. Into each half-steamtable pan (12" x 10" x 2") which has been lightly coated with pan release spray, pour egg mixture. For 25 servings, use 1 pan. 4. Bake: • Conventional oven: 350° F for 20 minutes Stir once after 15 minutes. • Convection oven: 300° F for 10 minutes • CCP: Heat to 160° F or higher. 5. Remove from oven. Stir well. Eggs will be cooked completely but still have a slightly moist appearance. 6. To pan, add approximately 2 Tbsp 2 tsp margarine or butter (optional). Stir. 7. Sprinkle 8 oz (2 cups) cheese (optional) over pan. • CCP: Hold for hot service at 140° F or warmer. 8. For best results, serve within 15 minutes. Cut each pan 5 x 5 (25 pieces). Portion is 1 piece. CACFP Guidelines: 1 piece provides: 1 large egg or the equivalent of 2 oz of cooked lean meat

Overnight Oatmeal Servings: 24

Ingredient Old fashioned oats Skim or 1% milk Vanilla extract Cinnamon, ground Strawberries, halved or sliced Banana (optional), sliced Honey (optional)

Weight or Measure 4 cups 8 cups 4 tsp 2 Tbsp 6 cups 4 cups -

Instructions: 1. 2. 3. 4.

In a large bowl, add oats and pour in milk, vanilla and cinnamon. Mix well. Refrigerate overnight or a few hours. Serve ½ cup servings in individual cups. Top with ¼ cup strawberries and/or bananas, and a drizzle of honey (if desired).

CACFP Guidelines: ½ cup with ¼ cup fruit topping provides: • ½ oz equivalent of grains • ¼ cup equivalent of fruit Fun Tip: You can add extra nutrition with walnuts or pecans. You can also substitute for other fruits such as raisins and/or different berries OR add sweetness with brown sugar or agave syrup.

Chix Mix

Servings: 20 Ingredient Chicken, boneless, skinless, cut in chunks Barbeque sauce Black beans, drained Yellow corn, frozen Yogurt, low-fat, plain Spinach, raw

Weight or Measure 1 lb ½ cup 1-1/2 cups 2 cups ¼ cup 6 cups

Instructions: 1. Place a large non-stick skillet over medium-high heat. Add chicken, barbeque sauce, beans, corn and yogurt. Stir to combine. Cook until hot. 2. Wash and pat dry spinach. 3. Place ¼ cup chicken mixture over ¼ cup spinach greens. 4. Serve with pita wedges. CACFP Guidelines: ¼ cup chicken with ¼ cup spinach provides: • ½ oz equivalent grains (if served with pita wedges) • ¼ cup equivalent of vegetables • 1.5 oz equivalent of meat/meat alternate Fun Fact: By substituting yogurt for a bit of the BBQ sauce, that keeps the flavor but lessens the salt and fat.

Homemade Chicken Nuggets Servings: 25

Ingredient Weight or Measure Enriched dry bread crumbs 4 oz or ¾ cups Salt 1 ½ tsp Ground black or white pepper ½ tsp Raw boneless, skinless chicken (at least 1.1 oz each) 3 lb 7 oz or 50 each Lowfat plain yogurt 3 oz or 1/3 cup OR OR Lowfat mayonnaise 3 oz or 1/3 cup

Instructions: 1. 2. 3. 4.

In a small bowl, combine bread crumbs, salt, and pepper. Reserve for step 3. In another bowl, coat chicken with yogurt or salad dressing or mayonnaise. Roll chicken pieces in bread crumbs to coat. Place 25 pieces of chicken in a single layer on each half-sheet pan (13" x 18" x 1") which has been lightly coated with pan release spray. For 25 servings, use 2 pans. For 50 servings, use 4 pans. 5. Bake: • Conventional oven: 500° F for 13-17 minutes • Convection oven: 450° F for 12-15 minutes • CCP: Heat to 165° F or higher. 6. CCP: Hold for hot service at 140° F or warmer. Portion is 2 pieces (1½ oz). CACFP Guidelines 2 pieces provide 1 ½ oz of cooked poultry

Hummus

Servings: 25 Ingredient Canned-low sodium garbanzo beans or chickpeas, rinsed, drained Lemon juice Fresh garlic cloves, peeled Olive oil Salt Ground cumin Ground white pepper Fresh cilantro, diced

Weight or Measure 6 lb or approx. 1 ½ no. 10 cans (2 qt 2 2/3 cups) 2 ¼ cups 6 oz or 1 1/3 cup 3 Tbsp ¾ tsp 1 Tbsp 1 ½ tsp 2 ½ cups 2 Tbsp

Instructions: 1. Combine garbanzo beans, lemon juice, garlic, oil, salt, cumin, and pepper in a food processor. Puree on medium speed for 1-2 minutes until beans have a smooth consistency. DO NOT OVERMIX. 2. Using a rubber spatula, scrape black bean mixture into a large bowl. 3. Add cilantro. Stir well. 4. Transfer 3 qt 1/2 cup (about 7 lb 5 oz) black bean hummus to a steam table pan (12" x 20" x 2 1/2"). Cover pans tightly. For 25 servings, use 1 pan. For 50 servings, use 2 pans. • Critical Control Point: Cool to 40 °F or lower within 4 hours. • Critical Control Point: Hold at 40 °F or lower. CACFP Guidelines 1/2 cup (No. 8 scoop) provides: • Legume as Meat/Meat Alternate: 2 oz meat/meat alternate. OR • Legume as Vegetable: 1/2 cup vegetable.

WW Applesauce Pancakes Servings: 25

Ingredient Lowfat 1% milk Frozen whole eggs, thawed OR Fresh large eggs Vegetable oil Canned applesauce Whole wheat flour Baking powder Salt Sugar Ground cinnamon

Weight or Measure 1 ¼ cups 4 oz or ½ cup OR 3 eggs ¼ cup 2 Tbsp 1 lb 2 oz or 2 cups 15 oz or 3 ½ cups 2 tbsp 1 tsp 2 oz or ¼ cup ¼ tsp

Instructions: 1. Combine milk, eggs, oil, and applesauce in a mixing bowl. Mix with paddle attachment (or electric hand mixer, or whisk if no equipment) for 1 minute on low speed until blended. 2. Sift in flour, baking powder, salt, sugar, and cinnamon. Using the whip attachment, mix batter for 15 seconds on low speed until combined. Scrape down sides of bowl. 3. Mix for 1 minute on medium speed. 4. Portion batter with level No. 16 scoop (¼ cup) onto griddle, which has been heated to 375° F. (If desired, lightly oil griddle surface.) 5. Cook until surface of pancake is covered with bubbles and bottom side is lightly browned, about 2 minutes. Turn and cook until lightly browned on other side, about 1 minute. 6. Portion is 1 pancake. 7. No CCP necessary. CACFP Guidelines: 1 pancake provides the equivalent of 1 slice bread.

Sweet Potato & Black Bean Stew Servings: 25

Ingredient Dried new Mexican chili peppers, whole Fresh onions, diced Vegetable oil Ground cumin Fresh sweet potatoes, peeled, cubed ½” Canned low-sodium black beans, drained, rinsed Orange juice Low-sodium chicken stock Red wine vinegar Salt Ground black pepper Frozen swiss chard, chopped

Weight or Measure 3 1 lb 9 oz or 1 qt ½ cup ½ cup 1 ½ Tbsp 3 lb or 2 qt + 2 ¼ cup 12 lb 2 oz or 1 gal 1/3 qt 3 no. 10 cans 3 cups 1 qt ¾ cup 1 tsp 1 tsp 12 oz or 2 ¼ cups

Instructions: 1. 2. 3. 4. 5.

Sauté chili peppers and onions in oil for 2-3 minutes. For 25 servings, use a large stockpot. Add cumin and sauté for 2 minutes Add sweet potatoes, black beans, orange juice, and stock. Bring to a boil. Cover and reduce heat to low. Simmer for 20 minutes or until potatoes are tender. Remove chilies and discard. Add vinegar, salt, pepper, and Swiss chard. Cover. • Critical Control Point: Heat to 140 °F or higher for at least 15 seconds. 6. Critical Control Point: Hold for hot service at 135 °F or higher. 7. Portion with 8 fl oz ladle (1 cup).

CACFP Guidelines: 1 cup (8 fl oz ladle) provides: • Legume as Meat Alternate: 3 oz equivalent meat alternate, ¼ cup red/orange vegetable, and ¼ cup other vegetable. Marketing Guide: Mature onions: 1 lb 13 oz (25 servings), 3 lb 10 oz (50 servings) Sweet potatoes: 3 lb 12 oz (25 servings), 7 lb 8 oz (50 servings) Dry black beans: 4 lb 11 oz (25 servings), 9 lb 6 oz (50 servings) Swiss chard: 1 lb 1 oz (25 servings), 2 lb 2 oz (50 servings)

Week 3 Recipes Fish in Blankets Servings: 28

Ingredient Cod fillets, frozen, sliced Olive oil Lemon juice Red leaf lettuce, shredded Lettuce, shredded Tomatoes, chopped Tortillas, whole grain, 8” Yogurt, plain, non-fat Salsa, ready to eat

Weight or Measure 4 lbs 2 Tbsp ¼ cup 1-1/2 cups 2 cups 4 cups 56 2-1/2 cups 2 cups

Instructions: 1. 2. 3. 4.

Combine fish, olive oil and lemon juice in bowl. Pour into skillet. Cook on medium-high heat for 4 to 5 minutes, stirring occasionally. Fill each tortilla with 1/8 cup fish. Top with 1/4 cup vegetables and 1 Tbsp of yogurt.

CACFP Guidelines: 2 tacos with filling provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables • 1.5 oz equivalent of meat Fun Tip: You can also use onions, peppers or any other vegetables you have on hand.

Baked Scrambled Eggs Servings: 25

Ingredient Fresh large eggs Instant nonfat dry milk, reconstituted Salt Margarine or butter Reduced fat cheddar cheese, shredded

Weight or Measure 2 dozen 2 cups ¾ tsp 2 Tbsp 2 tsp 8 oz or 2 cups

Instructions: 1. Beat eggs thoroughly 2. Add milk and salt. Mix until well blended. 3. Into each half-steamtable pan (12" x 10" x 2") which has been lightly coated with pan release spray, pour egg mixture. For 25 servings, use 1 pan. 4. Bake: • Conventional oven: 350° F for 20 minutes Stir once after 15 minutes. • Convection oven: 300° F for 10 minutes • CCP: Heat to 160° F or higher. 5. Remove from oven. Stir well. Eggs will be cooked completely but still have a slightly moist appearance. 6. To pan, add approximately 2 Tbsp 2 tsp margarine or butter (optional). Stir. 7. Sprinkle 8 oz (2 cups) cheese (optional) over pan. • CCP: Hold for hot service at 140° F or warmer. 8. For best results, serve within 15 minutes. Cut each pan 5 x 5 (25 pieces). Portion is 1 piece. CACFP Guidelines: 1 piece provides: • 1 large egg or the equivalent of 2 oz of cooked lean meat

Ground Beef Tacos

Servings: 25 Ingredient Raw ground beef (no more the 20% fat) Fresh onions, chopped OR Dehydrated onions Granulated garlic Ground black or white pepper Canned tomato paste Water Chili powder Ground cumin Paprika Onion powder Reduced fat cheddar cheese, shredded Fresh tomatoes, chopped Fresh lettuce, shredded Enriched taco shells (at least 0.45 oz each)

Weight or Measure 3 lb 3 oz 2 ½ oz or ¼ cup 3 Tbsp OR ¼ cup 2 ¼ tsp 1 tsp 7 oz ¾ cup 1 ½ tsp (1/4 no. 2-1/2 can) 2 cups 1 Tbsp 2 ¼ tsp ¾ tsp ¾ tsp 13 oz or 3 ¼ cups 10 ½ oz or 1 ¼ cups 3 Tbsp 1 lb 3 ½ oz or 2 qt 1 cup 50

Instructions: 1. Brown ground beef. Drain. Continue immediately. 2. Add onions, granulated garlic, pepper, tomato paste, water, chili powder, cumin, paprika, and onion powder. Blend well. Bring to boil. Reduce heat and simmer for 25-30 minutes. • CCP: Heat to 160° F or higher. • CCP: Hold for hot service at 140° F or warmer. 3. Topping: Reserve cheese for step 5. Combine tomatoes & lettuce, toss lightly and reserve for step 5. 4. Assemble tacos. Portion is 2 tacos. Serving suggestions: Before serving, fill each taco shell with a No. 30 scoop (2 Tbsp) meat mixture. On each plate serve 2 tacos, No. 10 scoop (⅜ cup) lettuce and tomato mixture, and ½ oz (2 Tbsp) shredded cheese.

Pre-portion No. 10 scoop (⅜ cup) lettuce- tomato mixture and ½ oz (2 Tbsp) shredded cheese into individual soufflé cups. Refrigerate until service. Transfer meat mixture and taco shells to steamtable pans or place on tables. For each child, serve 2 unfilled taco shells, 2 No. 30 scoops (¼ cup ½ tsp) meat mixture, 1 pre-portioned soufflé cup of lettuce-tomato mixture, and 1 pre-portioned soufflé cup of shredded cheese. Instruct children to "build" their own tacos.

CACFP Guidelines: 2 tacos provide the equivalent of 2 oz of cooked lean meat, ½ cup of vegetable, and the equivalent of 1 slice of bread. Marketing Guide: Mature onions: 3 oz (25 servings) Tomatoes: 12 oz (25 servings) Head lettuce: 1 lb 10 oz (25 servings) 18

Trail Mix

Servings: 16 Ingredient Cheerios Raisins Apricots, dried, chopped Kix cereal Finely chopped almonds, walnuts, or pistachio nuts (optional) Pretzels (optional for children 5 years and older)

Weight or Measure 3 cups 1 cup ½ cup 3 cups 2/3 cup 2 2/3 cup

Instructions: 1. Have bowls assembled filled with each desired ingredient above. 2. Have children use a small paper cup or child-sized utensils (spoons, tongs) to place items into their own individual cup. 3. Can seal ingredients away for future use.

Oven-Baked Parmesan Chicken Servings: 25

Ingredient Weight or Measure Low Fat Mayonnaise 4 oz or ½ cup Prepared yellow mustard 1 tsp Parmesan cheese, grated 4 oz or ½ cup Enriched dry bread crumbs 2 oz or ¼ cup 2 Tbsp Ground black or white pepper ½ tsp Raw chicken thighs with bone, without skin (at 4 lb 8.5 oz or 25 servings least 2.9 oz each) Instructions: 1. 2. 3. 4.

Combine salad dressing or mayonnaise and mustard in a bowl. In another bowl, combine Parmesan cheese, bread crumbs and pepper. Using a pastry brush, coat chicken with the mayonnaise mixture. Dredge chicken in the crumb mixture. Place 12-13 pieces of chicken on each half-sheet pan (13" x 18" x 1") which has been lightly coated with pan release spray. For 25 servings, use 2 pans. For 50 servings, use 4 pans. 5. To Bake: Conventional oven: 350° F for 25 minutes Convection oven: 325° F for 20 minutes • CCP: Heat to 165° F or higher. Remove chicken from bone. 6. CCP: Hold for hot service at 140° F or warmer. Portion with No. 12 scoop (⅓ cup).

CACFP Guidelines: ⅓ cup (No. 12 scoop) provides:

•

1 ½ oz of cooked poultry.

Lentil Soup Servings: 25

Ingredient Dry lentils Beef stock Canned tomato paste Fresh potatoes, peeled, ¼” cubes Fresh onions, chopped Fresh celery, diced, ¼” Fresh carrots, chopped, ½” Dried parsley Granulated garlic Dried bay leaf Ground cumin

Weight or Measure 11 oz or 1 ½ cup 3 quarts 10 oz or 1 cup & 1 Tbsp 3 oz or ½ cup 2 ½ oz or ¼ cup & 3 Tbsp 4 oz or 1 cup 4 oz or 1 cup 1 Tbsp 1 tsp 1 each 1/8 tsp

Instructions: 1. Rinse lentils and sort out any unwanted materials. Drain well. 2. In a heavy pot, combine lentils, stocks, and tomato paste. Bring to a boil over medium heat. Reduce heat and simmer, uncovered, until lentils are just tender, about 12 minutes. 3. Add potatoes, onions, celery, carrots, parsley, granulated garlic, bay leaves, and cumin. Simmer, uncovered, about 50 minutes. • Critical Care Point: Heat to 165°F or higher. 4. Remove bay leaves. • Critical Care Point: Hold at 140°F or warmer. Portion with 4 oz ladle (1/2 cup). CACFP Guidelines: ½ cup (4 oz ladle) provides 1/8 cup of lentils or the equivalent of ½ oz cooked lean meat and ¼ cup of vegetable.

Prince and Princess Salad Servings: 24

Ingredient Lemon juice Garlic powder Basil, dried Black pepper Chickpeas (garbanzo beans), rinsed and drained Tomato, chopped Bell pepper, green, chopped Bell pepper, red, chopped Mozzarella cheese, shredded

Weight or Measure 2 Tbsp ¼ tsp ¼ tsp ¼ tsp 4- 15 oz cans 4 cups 4 cups 4 cups 1 cup

Instructions: 1. 2. 3. 4. 5. 6.

Rinse and drain chickpeas (garbanzo beans). Chop tomato and bell peppers. Combine lemon juice, garlic powder, basil, and black pepper. Stir in chickpeas and vegetables. Chill. Serve plain or with pita bread, whole wheat bread or whole grain crackers, if desired.

CACFP Guidelines: ¾ cup provides: • ¼ cup equivalent of vegetables • 1.5 oz equivalent of meat alternate

Hummus

Servings: 25 Ingredient Canned-low sodium garbanzo beans or chickpeas, rinsed, drained Lemon juice Fresh garlic cloves, peeled Olive oil Salt Ground cumin Ground white pepper Fresh cilantro, diced

Weight or Measure 6 lb or approx. 1 ½ no. 10 cans (2 qt 2 2/3 cups) 2 ¼ cups 6 oz or 1 1/3 cup 3 Tbsp ¾ tsp 1 Tbsp 1 ½ tsp 2 ½ cups 2 Tbsp

Instructions: 1. Combine garbanzo beans, lemon juice, garlic, oil, salt, cumin, and pepper in a food processor. Puree on medium speed for 1-2 minutes until beans have a smooth consistency. DO NOT OVERMIX. 2. Using a rubber spatula, scrape black bean mixture into a large bowl. 3. Add cilantro. Stir well. 4. Transfer 3 qt 1/2 cup (about 7 lb 5 oz) black bean hummus to a steam table pan (12" x 20" x 2 1/2"). Cover pans tightly. For 25 servings, use 1 pan. For 50 servings, use 2 pans. • Critical Control Point: Cool to 40 °F or lower within 4 hours. • Critical Control Point: Hold at 40 °F or lower. CACFP Guidelines CACFP Crediting Information: 1/2 cup (No. 8 scoop) provides:

•

Legume as Meat/Meat Alternate: 2 oz meat/meat alternate.

•

Legume as Vegetable: 1/2 cup vegetable

Week 4 Recipes Red Monster Soup Servings: 24

Ingredients Onion, chopped Olive oil Carrots, chopped Tomatoes, chopped Bay leaves Thyme Parsley Sugar Chicken or vegetable broth, canned, reduced sodium Yogurt, plain, low-fat Pepper, black

Weight or Measure 2 cups ¼ cup 2 cups 4 cups 4 2 tsp 2 tsp 2 tsp 12 cups 9 cups 2 tsp

Instructions: 1. 2. 3. 4. 5.

In a large stockpot, sauté onion in olive oil over medium heat, until clear (about 5 minutes). Add broth, carrots, tomatoes, bay leaves, thyme and parsley. Allow to simmer for 25 minutes. Allow soup to cool. Stir in sugar, pepper and yogurt

CACFP Guidelines: ¾ cup provides: ¼ cup vegetable.

WW Applesauce Pancakes

Servings: 25

Ingredient Lowfat 1% milk Frozen whole eggs, thawed OR Fresh large eggs Vegetable oil Canned applesauce Whole wheat flour Baking powder Salt Sugar Ground cinnamon

Weight or Measure 1 ¼ cups 4 oz or ½ cup OR 3 eggs ¼ cup 2 Tbsp 1 lb 2 oz or 2 cups 15 oz or 3 ½ cups 2 tbsp 1 tsp 2 oz or ¼ cup ¼ tsp

Stir-Fry Chicken with Veggies Servings: 25

Ingredient Cornstarch Water, cold Low-sodium soy sauce Ground ginger Granulated garlic Ground black or white pepper Chicken stock, non-MSG Fresh carrots, peeled, ¼” slices OR Frozen sliced carrots Vegetable oil Fresh onion, chopped Fresh broccoli, chopped OR Frozen mixed oriental vegetables Raw chicken, skinless, boneless, ½” cubes

Weight or Measure 2 oz or ¼ cup 3 Tbsp ½ cup ½ cup ¼ tsp 1 Tbsp ½ tsp 1 tsp 1 qt 2 lb 13 oz or 2 qt 1 cup OR 3 lb 6 oz or 3 qt ¾ cup 10 oz or 2 cups 2 lb 13 oz or 1 gal 1 1/8 qt OR 2 qt 3 1/8 cup 4 lb 8 oz

Instructions: 1. 2. 3. 4. 5. 6.

Dissolve cornstarch in cold water and soy sauce. Add ginger, granulated garlic, and pepper. Heat chicken stock to a boil and slowly stir in cornstarch mixture. Return to a simmer. Cook for 3-5 minutes, until thickened. Remove from heat. Sauté sliced carrots in oil for 4 minutes. Add onions, cook for 1 minute. Add broccoli and cook for 2 minutes. Place in serving pans (9" x 13" x 2"). For 25 servings, use 2 pans. For 50 servings, use 4 pans. Keep warm. 7. Sauté chicken in oil for 2-3 minutes. Add chicken to vegetables in pans. Add sauce and mix to coat chicken and vegetables. • CCP: Heat to 165° F or higher. 8. CCP: Hold for hot service at 140° F or warmer. Portion with 2 rounded No. 10 scoops (¾ cup 1 Tbsp). CACFP Guidelines: ¾ cup 1 tablespoon (2 rounded No. 10 scoops) provides: • the equivalent of 2 oz of cooked lean meat and ⅝ cup of vegetable Marketing Guide: Carrots: 3 lb 7 oz (25 servings), 6 lb 14 oz (50 servings) Mature onions: 12 oz (25 servings), 1 lb 8 oz (50 servings) Broccoli: 3 lb 8 oz (25 servings), 7 lb (50 servings)

Porcupine Sliders Servings: 25

Ingredient Water Brown rice, long grain, regular, dry Canola oil Fresh onions, diced Fresh celery, diced Raw ground turkey, lean Liquid, whole eggs Dried cranberries, chopped Fresh baby spinach, chopped Worcestershire sauce Salt Ground black pepper Ground white pepper Mini whole-grain rolls (1 oz each)

Weight or Measure 1 ¾ cups 4 ¾ oz or ¾ cup 1 Tbsp 3 oz or ½ cup 2 Tbsp 7 oz or 1 ½ cup 3 lb 7 ¾ oz or 1 qt 3 cups 1 ¼ cup 6 oz or 1 ¼ cups 5 oz or 1 qt 1 Tbsp 1 ½ tsp 2 tsp ¼ tsp 25

Instructions: 1. Combine water and brown rice in a stockpot and bring to a boil. Cover and cook until water is absorbed, about 30-40 minutes. Fluff. Cover and refrigerate at 40 °F • Critical Control Point: Cool to 40 °F or lower within 4 hours 2. Heat oil. Sauté onions, celery, and garlic for 5-7 minutes or until soft. Cover and refrigerate. • Critical Control Point: Cool to 40 °F or lower within 4 hours. 3. Combine turkey, eggs, cranberries, spinach, Worcestershire sauce, salt, peppers, brown rice, and onion mixture. Mix well 4. Portion into patties using a No. 8 scoop (½ cup) onto a parchment lined sheet pan (18” x 26” x 1”) lightly coated with pan release spray. For 25 servings, use 1 pan. 5. Bake: Conventional oven: 350 °F for 18 minutes Convection oven: 325 °F for 14 minutes DO NOT OVERCOOK. • Critical Control Point: Heat to 165 °F or higher for at least 15 seconds. 6. Critical Control Point: Hold for hot service at 135 °F or higher. 7. Serve on mini whole-grain rolls. 8. If desired serve with lettuce, sliced tomato, red onions, and condiments. 8. Serving size: 1 slider. CACFP Guidelines 1 slider provides:

•

2 oz equivalent meat/meat alternate, and 1 oz equivalent grains.

Squirrel Snacks Servings: 28

Ingredient Pita, whole wheat, 4” Avocado, sliced Lettuce, shredded Tomato, chopped Carrots, grated Turkey breast, lean, white meat Honey mustard

Weight or Measure 28 2 cups 2 cups 3 cups 2 cups 4 lbs 1 cup

Instructions: 1. 2. 3. 4. 5.

Cut each pita open. Spread 1 tsp honey mustard in each pita. Combine turkey and vegetables together in a large bowl. Place ½ cup mixture in each pita. (Can add more if needed) Top each with 1 slice avocado.

CACFP Guidelines: 1 pita provides:

• • • Tips:

• •

½ oz equivalent of grains ¼ cup equivalent of vegetables 1.5 oz equivalent of meat/meat alternate Can use leftover turkey or chicken to make this meal on a busy day Using lots of vegetables makes this a great lunch or dinner option

FEBRUARY SHOPPING LIST

Alexis Hamilton & Alexa Noller SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Sciences Center

February Shopping List Week 1 Monday Produce

Blueberries Broccoli Grapefruit Red apples

Meat

Skinless chicken breast

Frozen Foods Bread

Dry Goods

Multigrain Cheerios

Canned Goods Baking/ Peanut Seasoning/ butter Condiments

Dairy

1% milk

Add ingredients for your preferred Mac & Cheese recipe to Monday with whole grain pasta

Tuesday

Wednesday

Thursday

Friday

Strawberries Cutie oranges Asparagus Baby carrots Red or green bell peppers Squash Lemon juice (fresh or bottled) Salmon (or flounder) fillets fresh or frozen

Pears Avocados Pineapple chunks (fresh or canned in juice) Onions Green bell pepper Chives (optional)

Kiwi Red grapes Spinach Blueberries

Pineapple chunks (fresh or canned in juice) Bananas

Whole grain bread

Biscuits (or dough) Whole grain pita wedges Whole grain tortillas 8”

Brown rice

Breakfast sausage

Ground turkey

Spinach

Mixed berries Mixed veggies

Applesauce Dark red kidney beans Mushrooms (low- (no salt added) or dry sodium) Mandarin oranges in juice Cinnamon Sausage gravy mix Peanut Butter Garlic powder Soy sauce Onion powder Brown sugar Chili powder Canola oil Cooking spray Sesame oil Olive oil Black pepper Cooking spray 1% milk 1% milk Eggs Low-fat shredded mozzarella

Whole grain bread Whole grain pita/tortilla/crackers (your choice with lunch) Slivered almonds Dried cranberries Whole grain grape nuts Pinto beans (no salt added) or dry Mandarin oranges in juice Instant non-fat dry milk, reconstituted Salt Sweet & sour salad dressing

Whole grain muffins Whole grain bread

1% milk Eggs Butter Low-fat shredded cheddar cheese Low-fat feta cheese Low-fat/sugar yogurt

1% milk Eggs

Nuts (peanuts, almonds, etc.) Wheat cereal squares Black beans (no salt added) or dry Ketchup Brown sugar Mustard Garlic powder Black pepper

February Shopping List Week 2 Produce

Monday

Tuesday

Wednesday

Thursday

Friday

Blueberries Bananas

Kiwi Strawberries Bananas Avocados Shredded lettuce Tomatoes Blueberries

Strawberries Green apples Spinach

Bananas Red grapes Cucumbers Lemon juice (fresh or bottled) Garlic Cilantro Boneless, skinless chicken

Onions Sweet potatoes

Yellow corn kernels

Peas

Mixed berries Swiss chard

Whole grain bread Whole grain pita

Whole grain English muffins Whole grain rolls Enriched dry bread crumbs

Whole grain pita wedges

Peaches in juice Black beans (no salt added)

Low-sodium garbanzo beans or chickpeas

Meat Frozen Foods Bread

Mango (or canned in juice) Mixed veggies Whole grain bread

Dry Goods

Whole grain pita Old fashioned oats Ground chia seeds

Canned Goods

Boneless, skinless chicken breast

Whole grain crackers Dried New Mexican chili peppers Tomato salsa Applesauce Low-sodium black beans Low-sodium chicken stock Tomato salsa

Baking/ Instant non-fat Seasoning/ dry milk, Condiments reconstituted Salt Peanut butter

Vanilla extract Ground cinnamon Honey

Peanut butter Barbecue sauce

Ground cinnamon Salt Ground black or white pepper Olive oil Ground cumin

Vegetable oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon Ground cumin Red wine vinegar Black pepper

Dairy

1% milk Low-fat cottage cheese

1% milk Low-fat cheese sticks Low-fat plain yogurt

1% milk Low-fat plain yogurt or low-fat mayonnaise

1% milk Eggs

Other

1% milk Eggs Butter Low-fat shredded cheddar cheese Add ingredients for your preferred cheese pizza recipe to Monday with whole grain pizza crust

Add ingredients for your own Indian Taco recipe to Tuesday!

Orange juice

February Shopping List Week 3 Produce

Monday

Tuesday

Wednesday

Thursday

Friday

Broccoli Cutie orange Pomegranate arils Shredded lettuce Shredded red leaf lettuce Tomatoes

Green grapes Onions Tomatoes Shredded lettuce

Strawberries Cauliflower

Pears Grapefruit Celery

Ground beef (80% lean or more)

Skinless chicken thighs with bone Whole grain waffles Blueberries Shelled edamame Whole grain bread

Avocado Cherry tomatoes Baby & whole carrots Potatoes Onions Celery Tomatoes Green & red bell peppers Garlic Cilantro

Whole grain bread

Whole grain crackers Dry lentils

Whole grain spaghetti Raisins

Pineapple chunks in juice (or fresh) Beef stock Tomato paste Chickpeas Dried parsley Granulated garlic Dried bay leaves Ground cumin Lemon juice (fresh or bottled) Garlic powder Dried basil Ground black & white pepper Olive oil Salt 1% milk Shredded mozzarella

Tomato sauce

Meat Frozen Foods

Mixed berries Cod fillets

Bread

Whole grain 8” tortillas Multigrain cheerios Brown rice

Dry Goods

Canned Goods

Whole grain bread Cheerios Raisins Dried apricots Kix cereal Chopped mixed nuts Enriched taco shells Tomato paste

Enriched dry bread crumbs

Baking/ Seasoning/ Condiments

Olive oil Lemon juice (fresh or bottled)

Instant nonfat dry milk reconstituted Salt Granulated garlic Ground black or white pepper Chili powder Ground cumin Paprika Onion powder

Low-fat mayonnaise Mustard Ground black or white pepper

Dairy

1% milk Low-fat cheese cubes Plain, non-fat yogurt

1% milk Eggs Butter Low-fat shredded cheddar cheese

1% milk Low-fat ranch dip Grated parmesan cheese

Turkey meatballs

Peanut butter

1% milk Low-fat cheese slices (for grilled cheese)

February Shopping List Week 4 Monday

Tuesday

Wednesday

Thursday

Friday

Produce

Shredded lettuce Tomatoes Bananas Red apples

Blueberries (fresh or frozen) Green grapes Oranges Onions Carrots Tomatoes

Carrots Onions Broccoli (fresh or frozen with mixed oriental vegetables) Avocados

Bananas Red grapes Onions Celery Baby spinach Baby carrots

Strawberries Bananas Avocados Grapefruit Mixed bell peppers Shredded lettuce Tomatoes Grated carrots

Meat

Boneless, skinless chicken breast

Boneless, skinless chicken

Lean ground turkey

Lean turkey breast

Frozen Foods Bread

Sweet cherries

Mixed berries

Brussel sprouts

Whole grain wrap

Whole grain bread

Whole grain pita wedges

Dry Goods

Multigrain cheerios

Whole grain oatmeal Flaxseed Seeds (pumpkin or sunflower)

Brown rice

Whole grain English muffins Mini whole grain rolls Long grain brown rice Dried cranberries

Whole grain tortillas Whole wheat pita 4” Whole grain crackers

Canned Goods

Low-sodium chicken or vegetable broth

Applesauce Non-MSG chicken stock

Baking/ Seasoning/ Condiments

Olive oil Bay leaves Thyme Parsley Sugar Black pepper

Vegetable oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon Cornstarch Low-sodium soy sauce Ground ginger Granulated garlic Ground black or white pepper

Ground cinnamon Canola oil Worcestershire sauce Salt Ground black pepper Ground white pepper

Peanut butter Honey mustard

1% milk Liquid, whole eggs Low-fat yogurt dip

1% milk

Dairy

1% milk Low-fat cheese sticks

1% milk 1% milk Low-fat cheese Eggs slices (for grilled cheese) Low-fat plain yogurt

February Menu Guide

Articles inside

Week 2 Recipes

Week 3 Recipes

Week 4 Recipes

Week 1 Recipes