March Menu Guide by Southern Plains Tribal Health Board

MARCH 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

March

Monday

"Try It" Tuesday

Wednesday

Traditional Thursday

HM Chicken Nuggets, 1/4 c steamed brown rice, 1/4 c peas and corn, 1/4 c red grapes, 1% milk

Chuck's Cheesy Tilapia, From the Garden Rice (Asparagus) , 1/4 c orange slices, 1% milk

Macaroni Mess , 1/4 c green apple slices, 1% milk

Squash Casserole, Red Beans & WG Grilled cheese, Tomato Rice, 1% milk Soup, 1% milk

mashed avocado with S&P, WG pita wedges

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

multi-colored bell peppers, low- Applesauce, hard boiled egg fat ranch dip

Monday

"Try It" Tuesday

Wednesday

Traditional Thursday

Island Fun Pasta Salad topped with baked turkey breast, 1/4 c cooked baby carrots, 1% milk

Halibut Filet, 1/2 c brown rice, 1/4 c roasted asparagus, 1/4 c pineapple, 1% milk

Farmer's Harvest Chili, WG crackers, 1/4 c grapefruit slices, 1% milk

Creamy Wild Rice, 1/4 c boiled Rock-N-Roll-Ups, 1/4 c fresh celery (add butter, S&P to pineapple, 1% milk taste), 1/4 c blueberries, 1% milk

1 cutie orange, seeds (pumpkin or sunflower)

1/2 banana, peanut butter*

Snack

Kids assemble: 1/2 c low-sugar Fresh cauliflower, hummus vanilla yogurt, 1/2 c blueberries, 1/4 c grape nuts (WG)

low-fat cheese stick, 1/2 c green grapes

Week 3

Monday

"Try It" Tuesday

Wednesday

Traditional Thursday

Friday

Squirrel Snacks, 1/4 c mango, 1% milk

Sammy Salmon , 1/4 c peaches, Chicken Salad sandwich on WG 1/4 c baked broccoli and bread (add diced celery), 1/4 c cauliflower medley, 1% milk roasted brussel sprouts 1/4 c strawberries, 1% milk

Indian tacos on WG pita, 1/4 c lettuce and tomatoes, 1/4 c orange slices, 1% milk

Mario's Meal (asparagus) , 1/4 c red apple slices, 1% milk

golden raisins, WG crackers

Celery sticks, low-fat ranch dip

Kids assemble: Trail Mix dried cranberries, low-fat cheese Honeydew melon cubes, low(Cheerios, raisins, dried apricot, cubes sugar low-fat vanilla yogurt dip Kix cereal, mixed nuts)

Monday

"Try It" Tuesday

Wednesday

Traditional Thursday

"Use Your Noodle" Bake, 1/4 c orange slices, 1% milk

Fish in Blankets (cod) , 1/4 c cauliflower "rice", 1% milk

Stir-fry chicken with veggies, 1/2 c steamed brown rice, 1% milk

Corn Soup, WG pita wedges, 1/4 Magic Meatloaf, WG bread, 1/4 c salsa verde, 1% milk c broccoli , 1/4 c red grapes, 1% milk

green apple slices, peanut butter*

Fresh broccoli, Dip for Fresh Vegetables

dried apricots, dried chickpeas

Kids assemble: 1/2 c low-sugar Baby carrots, hummus vanilla yogurt, 1/2 c small peach slices, 1/4 c grape nuts (WG)

WG toast, Baked Scrambled biscuits, sausage gravy, Eggs, 1/2 c sliced pears, 1% milk strawberries, 1% Milk

WG Cereal (Multigrain Cheerios), blueberries, 1% milk

Overnight Oatmeal, green grapes, 1% milk

Friday

WG Muffin, mixed berries, 1% milk

Breakfast

Lunch

Snack Week 2

WG Cinnamon Toast, banana slices, 1% milk

WG muffin, 1/2 c strawberries, 1% milk

WW Applesauce Pancakes, 1/2 Scrambled eggs with diced bell c mixed berries, 1% milk peppers and cheese, WG toast, green apple slices, 1% milk

1/2 banana, nuts (peanut, almond, etc.)

Friday

WG Waffle, frozen 1/2 c raspberries (thawed to serve as syrup), 1% milk

Breakfast

Lunch

Overnight Oatmeal, blueberries WG waffle, 1/2 c frozen mixed 1% milk berries (thawed to serve as syrup), 1% milk

WG toast, Baked Scrambled Eggs, 1/2 c green grapes, 1% milk

WG Cereal (Multigrain Cheerios), 1/2 c sliced peaches, 1% milk

Breakfast

Lunch

Snack Week 4

Open face grilled cheese on WG WG mini bagel, low-fat cream bread, blueberries, 1% milk cheese, strawberries, 1% milk

Breakfast

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

Friday

WW Applesauce pancakes, 1/2 WG Cereal (Multigrain WG English muffin topped with c mixed berries, 1% milk Cheerios), 1/2 c sliced pears, 1% banana slices and cinnamon, 1% milk milk

Lunch

Snack

Food of the Month: Fish, Stems (Asparagus, celery, broccoli, cauliflower)

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

MARCH RECIPE BOOK 2022

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

Table of Contents Week 1 Recipes .................................................................................................................................... 3 Baked Scrambled Eggs ............................................................................................................................. 3 Homemade (HM) Chicken Nuggets ......................................................................................................... 4 Chuck’s Cheesy Tilapia ............................................................................................................................ 5 From the Garden Rice ............................................................................................................................... 6 Macaroni Mess .......................................................................................................................................... 7 Overnight Oatmeal .................................................................................................................................... 8 Squash Casserole ...................................................................................................................................... 9 Red Beans & Rice ................................................................................................................................... 10 Tomato Soup ........................................................................................................................................... 11 Week 2 Recipes .................................................................................................................................. 12 Island Fun Pasta Salad ............................................................................................................................ 12 Halibut Filet ............................................................................................................................................ 13 Hummus .................................................................................................................................................. 14 WW Applesauce Pancakes...................................................................................................................... 15 Farmer’s Harvest Chili ............................................................................................................................ 16 Creamy Wild Rice................................................................................................................................... 17 Rock-N-Roll-Ups .................................................................................................................................... 18 Week 3 Recipes .................................................................................................................................. 19 Overnight Oatmeal .................................................................................................................................. 19 Squirrel Snacks ....................................................................................................................................... 20 Sammy Salmon ....................................................................................................................................... 21 Baked Scrambled Eggs ........................................................................................................................... 22 Chicken Salad ......................................................................................................................................... 23 Trail Mix ................................................................................................................................................. 24 Mario’s Meal ........................................................................................................................................... 25 Week 4 Recipes .................................................................................................................................. 26 “Use Your Noodle” Bake........................................................................................................................ 26 Fish in Blankets....................................................................................................................................... 27 Dip for Fresh Vegetables ........................................................................................................................ 28 WW Applesauce Pancakes...................................................................................................................... 29 Stir-Fry Chicken with Veggies ............................................................................................................... 30 Magic Meatloaf ....................................................................................................................................... 32 1

Hummus .................................................................................................................................................. 33

Week 1 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

Homemade (HM) Chicken Nuggets Servings: 25

Ingredient Enriched dry bread crumbs Salt Ground black or white pepper Raw boneless, skinless chicken (at least 1.1 oz each) Lowfat plain yogurt OR Lowfat mayonnaise

Weight or Measure 4 oz or ¾ cups 1 ½ tsp ½ tsp 3 lb 7 oz or 50 each 3 oz or 1/3 cup OR 3 oz or 1/3 cup

Instructions: 1. In a small bowl, combine bread crumbs, salt, and pepper. Reserve for step 3. 2. In another bowl, coat chicken with yogurt or salad dressing or mayonnaise. 3. Roll chicken pieces in bread crumbs to coat. 4. 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. • CCP: Hold for hot service at 140° F or warmer. 6. Portion is 2 pieces (1½ oz). CACFP Guidelines: 2 pieces provide 1 ½ oz of cooked poultry

Chuck’s Cheesy Tilapia Servings: 28

Ingredient Tilapia, fresh or frozen Lemon juice Basil Black pepper Parmesan cheese Margarine (trans fat free) Cooking spray

Weight or Measure 4 lbs ¼ cup ½ tsp ½ tsp ½ cup ¼ cup -

Instructions: 1. Coat a broiling pan with cooking spray. 2. Mix together margarine, lemon juice, pepper, basil and parmesan cheese. Set aside. 3. Space fillets equally apart on broiler pan. 4. Broil fish fillets about 2 to 3 minutes on each side. 5. Top with cheese mixture and cook about 2 minutes more or until coating is browned. CACFP Guidelines: 1-1/2 oz filet provides 1.5 oz equivalent of meat/meat alternate.

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. Preheat oven to 425°F. Spray roasting pan with cooking spray. 2. Combine carrots, asparagus, peppers, squash, mushrooms and ½ cup of water in pan. 3. Cook for 20 minutes, stirring at 10 minutes. 4. While vegetables are cooking, make rice as directed on package. 5. Heat oil in medium-sized pot. Add rice. Cook for 2 minutes, stirring occasionally. 6. Add 1 cup of water. Cook until water is absorbed. 7. Add remaining water 1 cup at a time, stirring until absorbed before adding more. 8. 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!

Macaroni Mess Servings: 24

Ingredient Vegetable oil Onion, chopped Garlic Turkey, cooked, cubed Water 1% milk Cream of mushroom soup Peas, frozen Carrots, grated Elbow macaroni, dry, whole grain Black pepper Corn flakes Garlic powder

Weight or Measure 2 Tbsp 2 cups 2 cloves 8-1/2 cups 6 cups 3 cups 2- 10-3/4 oz cans 2- 10 oz packages 3 cups 4 cups 1 tsp 3 cups ½ tsp

Instructions: 1. Heat oil in large skillet over medium-high heat and sauté onions until transparent. 2. Add garlic and cook briefly, about 30 seconds. 3. Add turkey, water, milk, soup, carrots and peas. Bring to a boil. 4. Add macaroni and pepper. Stir to combine. 5. Cover pan, reduce heat to low, and cook for 10 to 15 minutes, until pasta is tender, stirring occasionally. 6. While mixture is cooking, crush corn flakes in small bowl, mix in garlic powder. 7. Place 3/4 cup serving on plate and top with corn flakes. CACFP Guidelines: ¾ cup serving provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables • 1.5 oz equivalent of 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. In a large bowl, add oats and pour in milk, vanilla and cinnamon. Mix well. 2. Refrigerate overnight or a few hours. 3. Serve ½ cup servings in individual cups. 4. 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

Squash Casserole Servings: 25

Ingredient Nonstick cooking spray Onions, fresh, diced Zucchini, fresh, unpeeled, grated Yellow squash, fresh, unpeeled, grated Parsley, dried Oregano, dried Salt Black pepper, ground Egg, large, whole Milk, fat-free, skim Reduced-fat cheddar cheese, shredded

Weight or Measure -14.5 oz or 3 1/8 cup 14.5 oz or 4 cups 14.5 oz or 4 cups 2 tsp 2 tsp ½ tsp ½ tsp 4 eggs ½ cup 5 oz

Instructions:

1. Preheat oven to 400 °F. 2. Lightly coat steam table pan with nonstick cooking spray. Set aside. For 25 servings, use 1 half pan (10³⁄8” x 12³⁄4” x 4”). 3. Spray an extra-large skillet or tilting skillet with nonstick cooking spray and heat over medium–high heat. 4. Sauté onions for 5 minutes or until soft. Stir frequently. 5. Add zucchini and yellow squash. Sauté for 10 minutes. Stir frequently. 6. Add parsley, oregano, salt, and pepper and stir. Continue cooking until zucchini and yellow squash begin to lightly brown, about 7–10 minutes. Remove from heat. 7. In a medium bowl whisk egg and milk together. 8. Place sautéed vegetables in baking dish. Top with egg and milk mixture and lightly stir, keeping vegetables evenly distributed on the bottom of the pan. Sprinkle cheese evenly on top of mixture. Bake uncovered for 25 minutes. • Critical Control Point: Heat to 160 °F or higher for at least 15 seconds 9. For 25 servings, cut each pan 5 x 5 (25 pieces). Serve 1 piece. • Critical Control Point: Hold at 140 °F or higher. CACFP Guidelines: 1 piece provides: ½ oz equivalent of meat alternate and ¼ cup vegetable Marketing Guide: Mature onion: 1 lb 1 oz (25 servings) Zucchini: 1 lb (25 servings) Yellow squash: 15 oz (25 servings)

Red Beans & Rice Servings: 25

Ingredient Olive oil Onion, fresh, peeled ¼” diced Green bell peppers, fresh, ¼” diced Garlic, fresh, minced Brown rice, instant, uncooked Cumin, ground Oregano, leaves, dried Salt, table Black pepper, ground Chicken broth, low-sodium Dark red kidney beans, canned, low-sodium, drained and rinsed

Weight or Measure ¼ cup 1 lb 9 oz or 1 qt 2 ¼ cup 1 lb 9 oz or 1 qt 2 ¼ cup 6 cloves or 1 Tbsp 12.5 oz or 3 cups 2 Tbsp 2 Tbsp 2 tsp 2 Tbsp 2tsp 2 tsp 2 tsp 64 fl oz or 2 qts 4 lb 6 oz or 3 qts ½ cup (1 ¼ no. 10 cans)

Instructions: 1. Heat oil on medium-high heat in a tilting skillet or stove-top skillet(s): For 25 servings, use 2 extra-large skillets. For 50 servings, use 4 extra-large skillets. 2. Add onions and peppers sauté for about 7-10 minutes, or until onions are soft. 3. Reduce heat to medium. Stir in garlic, brown rice, cumin, oregano, salt, and pepper.1 clove is about 1/2 teaspoon minced 4. Cook for 1-2 minute or until rice and spices become toasted, stirring constantly. 5. When rice and spices are toasted, immediately add chicken broth. Stir, increase heat to medium-high, and bring to a boil. 6. Stir in kidney beans. Reduce heat to medium, and simmer for 10 minutes or until rice becomes tender. • Critical Control Point: Heat to 140 °F or higher for at least 15 seconds. 7. Serve 3/4 cup (6 oz spoodle). • Critical Control Point: Hold at 140 °F or higher. CACFP Guidelines: 3/4 cup provides: • Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate, 1/4 cup vegetable and 1/2 oz. equivalent grains Marketing Guide: Mature onions: 1 lb 13 oz (25 servings) Green bell peppers: 2 lbs (25 servings)

Tomato Soup Servings: 25

Ingredient Fresh onions Garlic Powder Canned plum tomatoes, undrained

Weight or Measure 2 lb 7 oz or 7 cups 2 tbsp 4 lb 12 oz or 8 ½ cups (approx. ¾ no. 10 can) 72 fl oz or 9 cups 1 tbsp 3 tbsp ¾ tsp 3 tbsp 3 oz or 1/3 cup 4 oz or ½ cup

Water Low-sodium powdered chicken base Dried basil Ground black pepper Sugar Canned, no-salt-added tomato paste Margarine/butter, trans fat free

Instructions: 1. In a large stock pot, add onions, garlic powder, tomatoes, water, chicken base, basil, black pepper, and sugar. Bring to a boil. Reduce heat to medium 2. Add tomato paste. Simmer uncovered over medium heat for 7 minutes. DO NOT OVER COOK. 3. Puree ingredients in stock pot with a high-speed blender for 3-5 minutes until mixture has a smooth consistency. 4. Fold in margarine/butter. Simmer uncovered over medium heat for 2-3 minutes. Stir well. • Critical Control Point: Heat to 140 °F or higher for at least 15 seconds. • Critical Control Point: Hold for hot service at 140 °F or higher 5. Serving size: 1 cup (8 oz spoodle). CACFP Guidelines 1 cup (8 oz spoodle) serving provides: • 5/8 cup vegetable (3/8 cup red/orange vegetable ¼ cup other vegetable)

Week 2 Recipes Island Fun Pasta Salad Servings: 24

Ingredient Pasta, whole grain, corkscrew Romaine lettuce, shredded Pineapple chunks, fresh or canned Mango, peeled, sliced Red cabbage, shredded Onions, chopped Yogurt, low-fat, plain or vanilla Orange

Weight or Measure 4 cups 2 cups 2 cups 1 cup 1 cup 1 cup 2 cups 1

Instructions: 1. Cook pasta as directed on package. Drain. 2. In a small bowl, combine yogurt and juice of the orange. 3. Combine lettuce, pasta, pineapple, mango, cabbage and onion in large bowl. 4. Pour dressing over. Mix until all parts are coated. CACFP Guidelines: ¾ cup provides: • ½ oz equivalent of grains • ¼ cup of fruit and vegetables Fun Tip: This salad can also be made using lemon, grapefruit or lime juice.

Halibut Filet Servings: 25

Ingredient Fish filets, frozen, unbreaded, cut into strips Paprika Pepper, red/cayenne Pepper, black Oregano, ground Thyme, ground Oil, vegetable Lemon juice

Weight or Measure 3-3/4 lbs 1-1/2 tsp 3/8 tsp ¾ tsp ¾ tsp ¾ tsp ¾ cup 5 Tbsp

Instructions: 1. Place fish portions on an ungreased pan. 2. Mix seasonings in a small bowl. Place in a shaker. 3. Sprinkle lemon juice over the top of the fish filets. 4. Shake seasoning mix over fish filets. 5. Lightly spray or drizzle oil over the seasonings. 6. Bake at 350°F for 20 minutes or until fish flakes easily with fork. CACFP Guidelines: 1 filet provides 1 ½ oz of cooked fish

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. No CCP necessary. CACFP Guidelines: 1 pancake provides the equivalent of 1 slice bread.

Farmer’s Harvest Chili Servings: 24

Ingredient Onion, finely chopped Carrots, diced Garlic, cloves, minced Green bell pepper, diced Corn, canned, drained Kidney beans, canned, drained Diced tomatoes, fresh or canned Tomato paste

Weight or Measure 2 cups 6 2 cloves 2 cups 2- 12 oz cans 9 cups 2- 14.5 oz cans 4 cans

Instructions: 1. Spray large saucepan with non-stick cooking spray. 2. Sauté onions for about 3 minutes. 3. Add carrots and garlic. Sauté for another 3 minutes. 4. Add rest of ingredients and cook for 30 minutes (until heated thoroughly) on medium heat, uncovered. Stir occasionally. CACFP Guidelines: ¾ cup provides: • ¼ cup equivalent of vegetables

Creamy Wild Rice Servings: 25

Ingredient Wild rice, uncooked Brown rice, uncooked Water Ground turkey, fresh or frozen Onion, fresh, diced Celery, fresh, diced Cream of mushroom soup, condensed Milk, non-fat (skim) Garlic powder Black pepper, ground Nonstick cooking spray

Weight or Measure 8 oz or 1 ½ cup 11 oz or 2 cups 56 fl oz or 7 cups 3 lb 5 oz 1 lb or 4 cups 1 lb or 4 cups 4 cups or 32 oz 3 cups ¼ cup 1 tbsp & 1 tsp --

Instructions: 1. Preheat oven to 350 °F. 2. Combine wild rice, brown rice, and water in a large stockpot. Stir once. 3. Heat on medium–high heat to a rolling boil. Cover and reduce heat to medium. Cook until water is absorbed, about 50–60 minutes. Fluff the rice gently with a fork and set aside. 4. Preheat skillets or a tilting kettle to medium–high heat. For 25 servings, use 2 extra-large skillets. 5. Brown ground turkey. Drain. • Critical Control Point: Heat to 165 °F or higher for at least 15 seconds. 6. When ground turkey is golden brown, reduce heat to medium, add onion and celery. Continue cooking on medium heat until onions and celery are soft, about 10–15 minutes. Stir frequently. 7. Stir in rice and remaining ingredients. Bring dish to a boil and remove from heat. 8. Lightly coat steam table pan (12″ x 20″ x 4″) with nonstick cooking spray. For 25 servings use 1 pan. 9. Spread rice mixture evenly into pan(s). Cover with foil and bake for 45–50 minutes or until liquid has absorbed and dish is creamy. 10. Serve 3/4 cup (6 oz ladle). CACFP Guidelines: ¾ cup (6 oz ladle) provides: • 1.5 oz equivalent of meat, 1/8 cup of vegetable, and 0.75 oz equivalent of grains Marketing Guide: Mature onions: 1 lb 3 oz (25 servings) Celery: 1 lb 4 oz (25 servings) 17

Rock-N-Roll-Ups Servings: 24

Ingredient Tortilla, whole grain 8” Tomato, chopped Bell pepper, red, chopped Onion, chopped Avocado, sliced Black beans, canned Salsa

Weight or Measure 24 2 cups 2 cups 2 cups 2 cups 10 cups 2 cups

Instructions: 1. Warm tortillas in microwave or on stovetop. 2. Warm salsa (if desired). Place 1 Tbsp salsa in each tortilla. 3. Mix together tomatoes, peppers, onions and black beans. 4. Place ½ cup mixture onto each tortilla and top with 2 slices avocado. 5. Fold up end of the tortilla. Fold in the sides. CACFP Guidelines: 1 tortilla with filling provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables • 1.5 oz meat/meat alternate

Week 3 Recipes 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 -

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. Cut each pita open. 2. Spread 1 tsp honey mustard in each pita. 3. Combine turkey and vegetables together in a large bowl. 4. Place ½ cup mixture in each pita. (Can add more if needed) 5. Top each with 1 slice avocado. CACFP Guidelines: 1 pita provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables • 1.5 oz equivalent of meat/meat alternate Tips: • •

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

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

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

CACFP Guidelines: 1 piece provides: 1 large egg or the equivalent of 2 oz of cooked lean meat

Chicken Salad Servings: 24

Ingredient Chicken, canned, drained Mustard Honey Apples, diced Raisins Black pepper Parsley or cilantro (optional), chopped

Weight or Measure 4- 15 oz cans ¾ cup ½ cup 4 cups 1 cup 1 tsp ½ cup

Instructions: 1. In a large bowl, combine chicken, mustard, honey and apples. Mix well. 2. Sprinkle raisins and pepper on top of salad. If using parsley or cilantro, add that as well. 3. Serve ½ cup on a lettuce leaf or on a slice of whole wheat bread. CACFP Guidelines: ½ cup provides: • 1.5 oz equivalent of meat • 1/8 cup equivalent of fruit

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.

Mario’s Meal Servings: 24

Ingredient Pasta, whole wheat, rotini Olive oil Tomatoes, cherry, sliced Asparagus, chopped Onions, chopped Parsley Basil Parmesan cheese, grated Chicken, boneless, skinless, cut into cubes Cooking spray

Weight or Measure 4 cups 3 Tbsp 2 cups 3 cups 1 cup 1 Tbsp 1 Tbsp ½ cup 3 lbs -

Instructions: 1. Coat a large skillet in cooking spray. Add vegetables and spices. 2. Cook on medium-high heat for about 5 minutes. 3. Remove vegetables and add chicken. Cook about 3 minutes on each side, or longer depending on thickness of breasts. 4. In a separate pot, cook pasta noodles as directed. 5. Combine pasta and vegetables. 6. Drizzle with olive oil and small amount of parmesan cheese. 7. Dish ½ cup vegetables/pasta mix and top with 2 Tbsp of chicken cubes. CACFP Guidelines: ½ cup vegetables/pasta mix topped with 2 Tbsp chicken cubes provides: • ½ oz equivalent of grains • ¼ cup equivalent of vegetables • 1.5 oz equivalent of meat/meat alternate Tip: This dish can also be made with beans or turkey breast instead of chicken

Week 4 Recipes “Use Your Noodle” Bake 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. Preheat oven to 350°F. 2. Cook macaroni as directed. Drain, set aside. 3. Peel and slice squash. Place in large saucepan with water. 4. Bring to a boil. Reduce heat and cook until squash is tender. Mash. 5. 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

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. Combine fish, olive oil and lemon juice in bowl. Pour into skillet. 2. Cook on medium-high heat for 4 to 5 minutes, stirring occasionally. 3. Fill each tortilla with 1/8 cup fish. 4. 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.

Dip for Fresh Vegetables

Servings: 1 Pint (16 x 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: 2 tablespoons (1 oz ladle). (does not qualify for anything under CACFP guidelines)

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.

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. 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. • 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) 30

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. Preheat oven to 350°F. 2. In bowl, combine ketchup, brown sugar and mustard. Mix well. 3. Remove ¼ cup of mixture from bow to use later. 4. To the mixture in bowl, add garlic powder, egg, milk, beans, turkey and black pepper, and mix well. 5. Stir in wheat cereal squares. Let stand for 5 minutes. 6. Break up cereal squares and add ground beef. Mix. 7. Shape into loaf pans. 8. 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

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: 5. 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. 6. Using a rubber spatula, scrape black bean mixture into a large bowl. 7. Add cilantro. Stir well. 8. 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.

MARCH SHOPPING LIST

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

March Shopping List Week 1 Monday

Tuesday

Wednesday

Thursday

Friday

Strawberries Asparagus Baby carrots Red or green bell peppers Squash Mushrooms Oranges Celery Breakfast sausage Tilapia (fresh or frozen)

Blueberries Green apples Onions Garlic Grated carrots Mixed bell peppers

Strawberries Bananas Green grapes Onions Zucchini Yellow squash Green bell peppers Garlic

Onions Bananas

Produce

Pears Red grapes Avocados

Meat

Boneless, skinless chicken

Frozen Foods

Peas & corn

Bread

Whole grain bread Whole grain pita wedges

Biscuits (or dough)

Dry Goods

Enriched dry bread crumbs Brown rice

Brown rice Raisins

Turkey

Peas

Canned Goods

Whole grain muffins Whole grain bread Multigrain cheerios Whole grain elbow pasta Corn flakes Cream of mushroom soup

Baking/ Instant nonfat dry Seasoning/ milk, reconstituted Condiments Salt Ground black or white pepper

White gravy mix Lemon juice (bottled or fresh) Basil Black pepper Nonstick cooking spray Olive oil Peanut butter

Vegetable oil Black pepper Garlic powder

Dairy

1% milk Parmesan cheese Trans fat free margarine

1% milk Low-fat ranch dip

1% milk Eggs Butter Low fat shredded cheddar cheese Low-fat plain yogurt OR low-fat mayonnaise

Mixed berries

Brown rice

Low-sodium chicken broth Low-sodium red kidney beans Applesauce Old fashioned oats Vanilla extract Ground cinnamon Honey (optional) Nonstick cooking spray Dried parsley Dried oregano Salt Black pepper Olive oil Ground cumin 1% milk Eggs Low-fat shredded cheddar cheese eggs

Low-sodium powdered chicken base Nuts (peanuts, almonds) Plum tomatoes No-salt-added tomato paste Garlic powder Dried basil Ground black pepper Sugar

1% milk Low-fat sliced cheese of choice for grilled cheese Trans fat free butter

March Shopping List Week 2 Produce

Meat

Monday

Tuesday

Wednesday

Thursday

Friday

Bananas Romaine lettuce (shredded) Pineapple (fresh or canned chunks) Red cabbage (shredded) Onions Orange (1) Baby carrots Blueberries Turkey breast

Strawberries Asparagus Pineapple Cauliflower Lemon juice (fresh or bottled) Garlic Cilantro

Grapefruit Onion Garlic Carrots Green bell peppers Tomatoes (fresh or diced canned) Cutie oranges

Mixed bell peppers Green apples Onions Celery Blueberries Bananas

Tomatoes Red bell peppers Onions Avocados Pineapple Green grapes

Frozen Foods

Ground turkey (fresh or frozen) Halibut filets

Mixed berries

Whole grain waffles Raspberries

Bread

Whole grain bread

Whole grain muffins

Dry Goods

Whole grain corkscrew pasta Grape nuts

Brown rice

Whole grain crackers Seeds (pumpkin or sunflower)

Wild rice Brown rice

Canned Goods

Mango (in juice)

Low sodium garbanzo beans or chickpeas

Applesauce Low sodium corn Low sodium kidney beans

Condensed cream of mushroom soup

Baking/ Ground cinnamon Seasoning/ Condiments

Paprika Red pepper/cayenne Black pepper Ground oregano Ground thyme Vegetable oil Olive oil Salt Ground cumin Ground white pepper

Vegetable oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon

Garlic powder Black pepper Nonstick cooking spray Peanut butter

Dairy

1% milk

1% milk Eggs

1% milk Eggs Low-fat shredded cheddar cheese

1% milk Low-fat vanilla yogurt

Whole grain bread

Whole grain 8” tortillas

Low sodium black beans Tomato salsa

1% milk Low-fat cheese stick

March Shopping List Week 3 Monday

Tuesday

Wednesday

Thursday

Friday

Green grapes Apples Parsley or cilantro (optional) Celery Brussel sprouts (fresh or frozen) Strawberries

Shredded lettuce Tomatoes Oranges

Strawberries Bananas Cherry tomatoes Asparagus Red apples Onions Parsley Basil Honeydew melon Boneless skinless chicken

Produce

Strawberries Bananas Blueberries Avocados Shredded lettuce Tomatoes Carrots (grated) Red apples

Lemon juice (fresh or bottled) Celery Peaches (fresh or canned in juice)

Meat

Lean turkey breast

Salmon fillets (fresh or frozen) Whole grain waffles Mixed berries Broccoli and cauliflower medley

Frozen Foods

Bread Dry Goods

Whole wheat 4” pita Old fashioned oats Golden raisins Whole grain crackers

Canned Goods Baking/ Seasoning/ Condiments

Mango canned in juice (or fresh) Vanilla extract Ground cinnamon Honey Honey mustard Peanut butter

Dairy

1% milk

Brown rice

Soy sauce Brown sugar Canola oil Sesame oil Black pepper 1% milk Low fat ranch dip

Whole grain bread Raisins Cheerios Dried apricots Kix cereal Mixed nuts Canned chicken Instant nonfat dry milk reconstituted Salt Mustard Honey Black pepper 1% milk Eggs Butter Low fat shredded cheddar cheese

Multigrain cheerios Dried cranberries Peaches canned in juice

1% milk Lowfat cheese cubes

Add ingredients for your own Indian taco recipe to Thursday! (lettuce and tomato included already)

Whole grain tortilla Whole wheat rotini pasta

Peanut butter Olive oil Nonstick cooking spray 1% milk Grated parmesan Low sugar, low-fat yogurt dip

March Shopping List Week 4 Produce

Meat Frozen Foods Bread

Monday

Tuesday

Wednesday

Thursday

Friday

Blueberries Tomatoes Onions Green peppers Squash Oranges Green apples

Strawberries Shredded red leaf lettuce Shredded lettuce Tomatoes Broccoli

Carrots (or frozen sliced) Onions Broccoli (or frozen mixed oriental vegetables)

Pears (fresh or sliced in juice)

Bananas Broccoli Red grapes Baby carrots Garlic Cilantro

Whole grain bread

Cod fillets Cauliflower “rice” Whole grain mini bagels Whole grain 8” tortillas

Dry Goods

Whole grain macaroni pasta

Canned Goods

White (northern) beans

Tomato salsa

Baking/ Seasoning/ Condiments

Fat free evaporated milk Black pepper Peanut butter

Olive oil Instant nonfat dry milk, reconstituted Dried parsley Granulated garlic Onion powder Salt Black pepper Lemon juice fresh or bottled

Dairy

1% milk Low fat sliced cheese of choice Eggs Lowfat shredded mozzarella Lowfat shredded cheddar Grated parmesan

1% milk Low fat cream cheese Lowfat plain yogurt Low fat mayonnaise

Boneless skinless chicken Mixed berries

Brown rice Dried apricots Dried chickpeas Applesauce Non-MSG chicken stock Vegetable oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon Cornstarch Low sodium soy sauce Ground ginger Granulated garlic Black pepper 1% milk Eggs

Ground turkey

Whole grain pita wedges

Whole grain English muffins Whole grain bread

Multigrain cheerios Grape nuts Salsa Verde Peach slices (fresh or canned in juice)

Wheat cereal squares

1% milk Low sugar, low fat vanilla yogurt

Add ingredients for your own Corn Soup recipe to Thursday!

Low sodium black beans Low sodium garbanzo beans or chickpeas Ground cinnamon Ketchup Brown sugar Mustard Garlic powder Black pepper Lemon juice (fresh or bottled) Olive oil Salt Ground cumin Ground white pepper 1% milk Eggs

March Menu Guide

Articles inside

Week 4 Recipes

Week 3 Recipes

Week 2 Recipes

Week 1 Recipes