JANUARY MENU
Alexis Hamilton SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Science Center
bold = in Best Practice Menu Recipes book italics = food of the month
Week 1
Monday
January Tuesday
Wednesday
WG Muffin, mixed berries, 1% WG Cinnamon toast, peanut WG Cereal (Wheat Chex), butter*, banana slices, 1% Milk blueberries, 1% milk milk
Thursday
WG toast, baked scrambled eggs, 1/2 c kiwi, 1% milk
Breakfast
Lunch
Snack Week 2
Breakfast
Friday
Overnight oatmeal, frozen sweet cherries (thawed), 1% milk
Magic Meatloaf (black beans) , Pulled pork on WG bun, 1/4 c From the Garden Rice, 1/4 c coleslaw (regular & red cabbage ), 1/4 c strawberries, green grapes, 1% milk 1% milk
Indian tacos on WG pita (pinto Red Monster Soup, grilled beans) topped with cheese, cheese on WG bread, 1/4 c lettuce & tomato, 1 fresh cutie pears, 1% milk orange, 1% milk
WG Snowy Day Sandwiches (add fresh arugula ), 1/4 c pineapples, 1% milk
Kids assemble: 1/2 c low-sugar Sliced cucumbers, hummus yogurt, 1/2 c blueberries, 1/4 c (garbanzo beans/chickpeas) grape nuts (WG)
Nuts (peanuts , almonds, etc), red apple slices, peanut 1/2 banana butter*
Applesauce, hard boiled egg
Monday
Wednesday
Friday
Tuesday
WG English muffin topped with WG toast with peanut butter* WW Applesauce pancakes, spread & strawberry slices, 1% 1/2 c mixed berries, 1% milk banana slices and cinnamon, milk 1% milk
Thursday
Scrambled eggs with diced bell biscuits, sausage gravy, green peppers and cheese, WG toast, apple slices, 1% Milk 1/2 c thawed mango, 1% milk
Grilled chicken WG wrap with lettuce and tomato, 1/4 c red grapes, 1% milk
Lunch
WG Chicken Alfredo, 1/4 c WW Bowtie Pasta, topped Cheese quesadilla on WG Sweet potato & black bean tortilla, Three Bean Salad, 1/4 stew (swiss chard) , WG peas & carrots, 1/4 c red apple with grilled skinless chicken breast (chopped or sliced), 1/4 c pomegranate arils, 1% milk crackers, 1% milk slices, 1% milk c baked broccoli & cauliflower medley, 1% milk
Snack
Ants on a Log (celery, peanut butter*, raisins), 1% milk
thin-sliced radishes , low-fat ranch dip
1/2 c green grapes, low-fat cheese stick
1/2 c blueberries, low-sugar yogurt
1 Cutie orange, seeds (pumpkin or sunflower)
Week 3
Monday
Tuesday
Wednesday
Thursday
Friday
Breakfast
Fruit breakfast burrito (WG WG toast, baked scrambled tortilla, peanut butter* spread, eggs, 1/2 c green grapes, 1% cut strawberries and bananas), milk 1% milk
Lunch
Fish in Blankets, 1/4 c fresh or Going Green Lentil Spinach thawed peaches, 1% milk Salad, WG bread, 1/4 c pomegranate arils, 1% milk
Chix Mix (black beans) , 1/4 c strawberries, 1% milk
Corn soup, WG crackers, green "Use Your Noodle" Bake apple slices, 1% milk (white beans ), 1/4 c fresh cauliflower , 1% milk
fresh broccoli, dip for fresh vegetables
pears, low-fat cheese cubes
Kids assemble: trail mix (Cheerios, raisins or craisins, dried apricot, Kix cereal, + mixed nuts)
WG pita wedges, tomato salsa Cantaloupe, low-sugar yogurt dip
Monday
Tuesday
Wednesday
Thursday
Friday
Prince and Princess Salad (garbanzo beans) , serve with WG pita, bread, or crackers; 1/4 c mixed berries, 1% milk
Ground beef taco on WG tortilla, with lettuce and tomato, 1/4 c kiwi, 1% milk
Stir-fry chicken with veggies, 1/2 c steamed brown rice, 1% milk
Ants on a log (celery, peanut butter*, raisins), 1% milk
fresh or canned in juice peaches, nuts (peanuts , almonds, etc.)
Baby carrots & low-fat yogurt dip
Snack Week 4
WG mini bagel, low-fat cream cheese, strawberries, 1% milk
Breakfast
Lunch
Snack
WG Cereal (Multigrain Cheerios), 1/2 c blueberries, 1% milk
Lentil Soup , WG crackers, 1/4 Quick quesadilla on WG c pineapple, 1% milk tortilla (kidney beans) , 1/4 c cherry tomatoes, 1% milk
green grapes, low-fat cheese stick
Food of the Month: Legumes, Cruciferous Vegetables
bell pepper slices, hummus (garbanzo beans/chickpeas)
WG waffle, frozen 1/2 c WG Cereal (Grape Nuts), blueberries (thawed to serve as banana, 1% milk syrup), 1% milk
WG English muffin topped with WW Applesauce pancakes, banana slices and cinnamon, 1/2 c raspberries, 1% milk 1% milk
WG oatmeal, 1/2 c sweet cherries, 1% milk
Open face grilled cheese on WG bread, sliced pears, 1% milk
*NOTE: Can substitute low-sugar vanilla yogurt or cream cheese for peanut butter for children with a peanut allergy.
JANUARY RECIPE BOOK 2022
Alexis Hamilton SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Science Center
Table of Contents Week 1 Recipes ............................................................................................................................................. 2 Magic Meatloaf ......................................................................................................................................... 2 From the Garden Rice ............................................................................................................................... 3 Hummus .................................................................................................................................................... 4 Baked Scrambled Eggs ............................................................................................................................. 5 Red Monster Soup..................................................................................................................................... 6 Overnight Oatmeal .................................................................................................................................... 7 Snowy Day Sandwiches ............................................................................................................................ 8 Week 2 Recipes ............................................................................................................................................. 9 WW (Whole Wheat) Bowtie Pasta ........................................................................................................... 9 WW Applesauce Pancakes...................................................................................................................... 10 Three Sister Salad ................................................................................................................................... 11 Sweet Potato & Black Bean Stew ........................................................................................................... 12 Week 3 Recipes ........................................................................................................................................... 13 Fish in Blankets....................................................................................................................................... 13 Dip for Fresh Vegetables ........................................................................................................................ 14 Going Green Lentil Spinach Salad.......................................................................................................... 15 Chix Mix ................................................................................................................................................. 16 “Use Your Noodle” Bake (with Crookneck Squash) .............................................................................. 17 Week 4 Recipes ........................................................................................................................................... 18 Lentil Soup .............................................................................................................................................. 18 Quick Quesadilla ..................................................................................................................................... 19 Hummus .................................................................................................................................................. 20 Prince and Princess Salad ....................................................................................................................... 21 WW Applesauce Pancakes...................................................................................................................... 22 Stir-fry Chicken with Veggies ................................................................................................................ 23
1
Week 1 Recipes 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
2
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!
3
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. OR Legume as Vegetable: 1/2 cup vegetable.
4
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
5
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, saute 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.
6
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.
7
Snowy Day Sandwiches Servings: 24
Ingredient Pitas, whole wheat Onion, chopped Red bell pepper, sliced Green bell pepper, sliced Turkey breast, cut into strips Ricotta cheese, part-skim Vegetable oil
Weight or Measure 24 2 cups 4 cups 2 cups 3 lbs 2 cups 2 Tbsp
Instructions: 1. Bake turkey breast according to package directions. 2. Cut turkey into strips to be used later. 3. In non-stick skillet, sauté onions and bell peppers in oil until tender. 4. Fold pita in half. 5. Fill with 1 Tbsp of ricotta cheese, ½ cup vegetable mixture and 1-1/2 oz of turkey breast.
CACFP Guidelines: 1 pita provides ½ oz equivalent of grains, ¼ cup equivalent of vegetables, and 1.5 oz equivalent of meat.
8
Week 2 Recipes WW (Whole Wheat) Bowtie Pasta Servings: 24
Ingredients WW Bowtie pasta Olive oil Corn kernels, yellow, frozen Edamame, peas, or snap peas, frozen Bell pepper, red Carrots, chopped or shredded Parmesan cheese, grated
Weight or Measure 8 cups 6 Tbsp + 2 tsp 2 cups 1 cup 1 cup 2 cups 1 cup
Instructions:
1. 2. 3. 4. 5. 6.
Cook pasta as directed on package. Drain. Let cool. In large bowl, mix pasta, corn, edamame (peas or snap peas), bell pepper and carrots. Drizzle with olive oil. Toss to coat. Add parmesan cheese. Toss again. Serve ½ cup servings.
CACFP Guidelines: ½ cup serving provides
• •
½ oz equivalent of grains ¼ cup equivalent of vegetables
9
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.
10
Three Sister Salad
Servings: 8 ½ cup servings
Ingredient Low sodium or no salt added beans Corn Red and/or green bell pepper zucchini cilantro Lime juice OPTIONAL jalapeno
Weight or Measure 1 15 ounce can 1 15 ounce can 1 diced 1 small sliced and quartered 1 Tablespoon chopped 2 Tablespoons 1
Instructions:
1. Open canned beans and corn, drain, rinse, and pour into bowl 2. Add other ingredients 3. Stir to combine
CACFP Guidelines: 1 ½ c serving meets vegetable requirement
11
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
Instructions:
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
1. Sauté chili peppers and onions in oil for 2-3 minutes. For 25 servings, use a large stockpot. 2. Add cumin and sauté for 2 minutes 3. Add sweet potatoes, black beans, orange juice, and stock. Bring to a boil. 4. Cover and reduce heat to low. Simmer for 20 minutes or until potatoes are tender. 5. 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.
7. 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) 12
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.
13
Dip for Fresh Vegetables Servings: Pint (16 1 oz servings) Ingredient Low fat plain yogurt Low fat mayonnaise Instant nonfat dry milk, reconstituted Dried parsley Granulated garlic Onion powder Salt Ground black or white pepper
Weight or Measure 4 3/8 oz or ½ cup 10 oz or 1 ¼ cup ¼ cup 1 Tbsp 3/8 tsp 3/8 tsp ¾ tsp ¼ tsp
Instructions: 1. Combine all ingredients in large bowl or blender, depending on what equipment you have. Blend well. CCP: Refrigerate within 1 hour. Hold at 40° F or colder. 2. Cover. Refrigerate until ready to serve. For best results, refrigerate overnight to develop flavor. 3. Portion with 1 oz ladle (2 Tbsp).
Serving size: (does not qualify for anything under CACFP guidelines) 2 tablespoons (1 oz ladle).
14
Going Green Lentil Spinach Salad Servings: 24
Ingredients Lentils, dry Green beans (fresh, frozen, or canned) Carrots, medium, sliced or shredded Onion, large, chopped Olive oil Thyme leaves, dried Black pepper Vinegar, red wine Spinach, fresh
Weight or Measure 3 cups 4 cups 6 2 ½ cup 1 tsp ½ tsp 2/3 cup 6 cups
Instructions:
1. Rinse lentils with water and discard any stones or shriveled lentils. 2. Chop green beans, carrots, and onions. 3. In a sauce pan, combine lentils, green beans, carrots, onion and thyme. Add enough water to cover by 1”. Bring to a boil, reduce heat and simmer for 15-20 minutes until lentils are tender but not mushy. 4. Drain lentils and vegetables. Add olive oil, vinegar and pepper. Toss to mix. 5. Wash spinach leaves. 6. Serve ½ cup lentils and vegetables with ¼ cup fresh spinach leaves. CACFP Guidelines ½ cup lentils and vegetables with ¼ cup fresh spinach leaves provides:
• •
¼ cup equivalent of vegetable 1.5 oz meat alternate
15
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.
16
“Use Your Noodle” Bake (with Crookneck Squash) Servings: 24
Ingredient Macaroni, whole grain Evaporated milk, fat-free Egg, beaten Pepper, black Mozzarella cheese, part-skim, shredded Cheddar cheese, shredded Tomatoes, sliced Onions, chopped Peppers, green, chopped White (Northern) beans, drained and rinsed Squash, sliced Parmesan cheese, grated
Weight or Measure 3 cups 4 cups 2 1 tsp ½ cup 1 cup 2 cups 2 cups 2 cups 2 cups 2 cups ½ cup
Instructions:
1. 2. 3. 4. 5.
Preheat oven to 350°F. Cook macaroni as directed. Drain, set aside. Peel and slice squash. Place in large saucepan with water. Bring to a boil. Reduce heat and cook until squash is tender. Mash. In bowl, combine onions, tomatoes, peppers, macaroni, milk, mozzarella and cheddar cheese, pepper and beans, and mix thoroughly. 6. Add squash. Stir to combine. 7. Spray casserole dish with non-stick cooking spray. 8. Transfer mixture into casserole dish. 9. Sprinkle parmesan cheese on top. 10. Bake for 25 minutes or until bubbly. Let sit before serving. CACFP Guidelines: 1 slice provides:
• • •
½ oz equivalent of grains ¼ cup equivalent of vegetables 1.5 oz equivalent of meat/meat alternate
17
Week 4 Recipes 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.
18
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 19
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. OR Legume as Vegetable: 1/2 cup vegetable.
20
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
21
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.
22
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
Instructions:
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
1. Dissolve cornstarch in cold water and soy sauce. Add ginger, granulated garlic, and pepper. 2. Heat chicken stock to a boil and slowly stir in cornstarch mixture. Return to a simmer. 3. Cook for 3-5 minutes, until thickened. Remove from heat. 4. Sauté sliced carrots in oil for 4 minutes. 5. Add onions, cook for 1 minute. 6. 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) 23
24
JANUARY SHOPPING LIST
Alexis Hamilton SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Science Center
January Shopping List Week 1 Monday
Tuesday
Wednesday
Thursday
Friday
Blueberries Shredded lettuce Tomatoes Cutie oranges Bananas
Kiwi Onion Carrots Tomatoes Pears (fresh or canned in juice) Red apples
Strawberries Bananas Pineapple (fresh or canned in juice) Arugula Onions Red & green bell peppers
Produce
Green grapes Blueberries Asparagus Baby carrots Red or green bell peppers Squash Mushrooms
Bananas Strawberries Cucumbers Garlic Cilantro Lemon juice
Meat
Ground turkey
Pork (pulled pork)
Frozen Foods
Mixed berries (frozen or fresh)
Bread
Whole grain muffins
Dry Goods
Whole grain grape nuts Wheat cereal squares Brown rice
Canned Goods
Sweet cherries Whole grain bread Whole grain buns
Baking/ Ketchup Seasoning/ Brown sugar Condiments Mustard Garlic powder Black pepper Olive Oil Cooking spray
Low-sodium garbanzo beans or chickpeas Peanut butter Cinnamon Olive oil Salt Ground cumin Ground white pepper
Dairy
1% milk
Other
1% milk Low-sugar yogurt Eggs
Turkey breast
Whole grain pita
Wheat Chex cereal Mixed nuts (peanuts, almonds, etc.) Low-sodium pinto beans
1% milk Shredded cheese
Coleslaw (red & regular cabbage)
Whole grain bread
Whole grain pita
Old fashioned oats
Low-sodium chicken/vegetable broth Instant non-fat dry milk, reconstituted Salt Olive oil Bay leaves Thyme Parsley Sugar Black pepper Peanut butter 1% milk Eggs Butter Low-fat shredded cheddar cheese Cheese slices (for grilled cheese) Plain low-fat yogurt
Add your own Indian Taco recipe for Wednesday (included WG pita, beans, cheese, lettuce, & tomato already)
Applesauce Vanilla extract Ground cinnamon Honey (optional for overnight oatmeal) Vegetable oil
1% milk Part skim ricotta cheese Eggs
January Shopping List Week 2 Monday
Tuesday
Wednesday
Thursday
Friday
Pomegranate arils Tomatoes (or canned chopped) Red onions Cilantro Green grapes
Mixed bell peppers Blueberries (fresh or frozen) Onions Sweet potatoes
Green apples Shredded lettuce Tomatoes Red grapes Cutie oranges
Produce
Bananas Red apples Celery
Strawberries Red bell peppers Carrots Radishes
Meat
Skinless chicken breast
Skinless chicken breast
Bread
Whole grain English muffins
Corn kernels Mixed berries Edamame or peas (frozen or fresh) Broccoli/cauliflower medley Whole grain bread Whole grain tortilla
Dry Goods
Whole wheat pasta of choice (chicken alfredo) Raisins Alfredo sauce Low-sodium peas & carrots (or frozen)
Whole wheat bowtie pasta
Baking/ Cinnamon Seasoning/ Peanut butter Condiments (Add seasoning of choice for chicken alfredo)
Peanut butter Olive oil
Dairy
1% milk Grated parmesan Low-fat ranch dip
Frozen Foods
Canned Goods
Other
1% milk
Mango Swiss chard (chopped) Whole grain bread Whole grain crackers
Breakfast sausage Skinless chicken breast
Biscuits (or biscuit dough) Whole grain tortilla/wraps Seeds (pumpkin or sunflower)
Applesauce Low-sodium kidney beans Low-sodium wax beans Low-sodium green beans Vegetable oil Olive oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon Red wine vinegar Ground pepper Garlic powder
Low-sodium black beans Low-sodium chicken stock
Vegetable oil Ground cumin Red wine vinegar Salt Ground black pepper
White gravy mix (for sausage gravy)
1% milk Eggs Shredded cheese Low-fat cheese stick
1% milk Eggs Shredded cheese Low-sugar yogurt
1% milk
Dried, whole New Mexican chili peppers Orange juice
January Shopping List Week 3 Monday
Tuesday
Wednesday
Thursday
Friday
Green grapes Pomegranate arils Green beans (or frozen or lowsodium canned) Carrots Onions Spinach
Strawberries Spinach
Bananas Green apples
Cauliflower Cantaloupe Tomatoes Onion Green peppers Squash
Produce
Strawberries Bananas Shredded red leaf lettuce Tomatoes Broccoli
Meat
Cod fillets (frozen)
Frozen Foods
Sliced peaches
Bread
Whole grain tortillas
Whole grain bread Lentils
Cheerios Raisins/Craisins Dried apricots Kix cereal Mixed nuts
Tomato salsa (ready to eat) Peanut butter Olive oil Lemon juice Low-fat mayonnaise Instant, nonfat dry milk reconstituted Dried parsley Granulated garlic Onion powder Salt Ground black or white pepper 1% milk Low-fat plain yogurt
Pears (in juice or fresh) Instant, nonfat dry milk reconstituted Salt Olive oil Dried thyme leaves Ground black pepper Red wine vinegar
Low-sodium black beans Barbecue sauce
1% milk Eggs Butter Low-fat shredded cheddar cheese Low-fat cheese cubes
1% milk Low-fat plain yogurt
Dry Goods
Canned Goods Baking/ Seasoning/ Condiments
Dairy
Skinless chicken breast Whole grain waffles Blueberries Corn kernels
Sweet cherries
Whole grain grape nuts Whole grain crackers Whole grain pita wedges Tomato salsa (ready to eat)
Whole grain oatmeal Whole grain macaroni
1% milk
1% milk Low-fat yogurt dip Eggs Part-skim shredded mozzarella Shredded cheddar cheese Grated parmesan
Add your own corn soup recipe to Thursday!
Low-sodium white (Northern) beans Evaporated milk, fat free Black pepper
January Shopping List Week 4 Produce
Meat Frozen Foods Bread
Monday
Tuesday
Wednesday
Thursday
Friday
Strawberries Pineapple (fresh or canned in juice) Green grapes Potatoes Onions Celery Carrots
Blueberries Cherry tomatoes Bell pepper slices Garlic cloves Cilantro
Banana slices Celery Tomatoes Green bell peppers Red bell peppers
Raspberries (fresh or frozen) Shredded lettuce Tomatoes Kiwi
Pears (fresh or canned in juice) Baby carrots Onions Broccoli (fresh or frozen oriental vegetable mix)
Lean ground beef
Skinless boneless chicken Carrots (sliced or diced) Whole grain bread
Whole grain mini bagels Whole grain crackers
Dry Goods
Dry lentils
Canned Goods
Beef stock Canned tomato paste
Baking/ Seasoning/ Condiments
Dried parsley Granulated garlic Bay leaves Ground cumin
Dairy
1% milk Low-fat cream cheese Low-fat cheese stick
Spinach (frozen or fresh) Whole grain tortillas (8”)
Multigrain Cheerios Low-sodium dark red kidney beans Low-sodium garbanzo beans or chickpeas Garlic powder Onion powder Chili powder Nonstick Cooking spray Lemon juice Olive oil Salt Ground cumin Ground white pepper 1% milk Low-fat shredded mozzarella
Mixed berries Whole grain English muffins Whole grain pita (or bread or crackers) Raisins
Whole grain tortillas
Mixed nuts (peanuts, almonds, etc.) Applesauce Peaches (in juice)
Brown rice
Ground Cinnamon Peanut butter Lemon juice Garlic powder Dried basil 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 Vegetable oil
1% milk Low-fat shredded mozzarella
1% milk Eggs Shredded cheese for tacos (optional)
1% milk Shredded or sliced cheese for grilled cheese Low-fat yogurt dip
Low-sodium chickpeas (garbanzo beans)
Non-MSG chicken stock
