November Menu Guide by Southern Plains Tribal Health Board

NOVEMBER MENU

Alexis Hamilton, Alexa Noller, & Shelby Keller SOUTHERN PLAINS TRIBAL HEALTH BOARD | OU Health Sciences Center

November Week 1 Breakfast

Monday WG Cereal (Wheat Chex), blueberries, 1% milk

Lunch

Homemade chicken nuggets, Sweet potato & black bean corn soup, lettuce salad with 1/4 c peas and corn, 1/4 c red stew served with WG pita, 1/4 sliced carrots and diced/baby tomatos, 1/4 c pineapple, 1% c kiwi, 1% milk grapes, 1% milk milk

Snack

Nuts (peanuts, almonds, etc), Red apple slices, peanut banana butter*

multi-colored bell peppers or Kids assemble: 1/2 c low-sugar Applesauce, hard boiled egg baby carrots, hummus yogurt, 1/2 c blueberries (fresh or thawed), 1/4 c WG grape nuts

Week 2 Breakfast

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

Wednesday Scrambled eggs with diced bell peppers and cheese, WG toast, 1/4 c pomegranate, 1% milk

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

Lunch

Chix Mix (chicken ), 1/4 c Indian tacos with lettuce and sliced pears, WG pita wedges, tomato, 1/4 c roasted sweet 1% milk potato medallions, 1/4 c red grapes, 1% milk

Quick quesadilla on WG tortilla, 1 fresh cutie orange, 1% milk

Fish in Blankets, 1/2 c roasted Mexican chicken with WG brussel sprouts and dried rice, 1/4 c black beans & corn, cranberries, 1% milk 1/4 c raspberries (fresh or thawed from frozen), 1% milk

Snack

Cherry tomatoes, low-fat ranch dressing, 1% milk

1/2 banana, peanut butter*

sliced cucumber, hummus

2 cutie oranges, seeds (pumpkin or sunflower)

dried figs/raisins/apricots, or prunes, low fat cheese cubes

Week 3 Breakfast

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

"Try It" Tuesday Wednesday WG toast, baked scrambled WG cereal (MultiGrain eggs with cheese, 1/2 c green cheerios), banana, 1% milk grapes, 1% milk

Thursday WG oatmeal, mixed fruit (fresh or thawed from frozen), 1% milk

Friday WG waffle, frozen 1/2 c blueberries (thawed to serve as syrup), 1% milk

Lunch

Lentil Soup, Orangutan Salad, Macaroni Mess (Turkey ), 1/4 Corn soup, 1 small WG bread, WG cheese pizza, 1/4 c WG spaghetti & meat sauce, 1 fresh cutie orange, 1% milk c green grapes, 1% milk 1/4 c carrot coins, 1/4 c roasted butternut squash and 1/4 c green beans, 1/4 c cranberries, 1% milk beet cubes, 1/4 c strawberries cantaloupe, 1% milk (fresh or thawed), 1% milk

Snack

Sliced kiwi, low-sugar yogurt dip

Week 4 Breakfast

Monday "Try It" Tuesday WG mini bagel, low-fat cream WG English muffin topped cheese, strawberries, 1% milk with banana slices and cinnamon, 1% milk

Wednesday WG Cereal (Grape Nuts), blueberries, 1% milk

Lunch

Jack O' Lantern Soup, Toasted Fish sticks, 1/2 c brown rice, Cheese and Tomato WG 1/4 c spinach salad, 1/4 c red Sandwich, 1/4 c kiwi, 1% milk grapes, 1% milk

Ground beef taco, 1/4 c black Stir-fry chicken with veggies, Magic Meatloaf, 1/4 c mixed beans & corn, 1/4 c pineapple, 1/2 c steamed brown rice, 1% veggies (fresh or thawed), 1/4 1% milk milk c peaches (fresh or canned in juice), WG crackers, 1% milk

Snack

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

Food of the Month: Lean Meats, Sweet Potato

"Try It" Tuesday WG Cinnamon Toast, green grapes, 1% Milk

"Try It" Tuesday WG toast with peanut butter spread* & strawberry slices, 1% milk

Wednesday Overnight oatmeal, strawberries can be fresh or thawed from frozen, 1% milk

Orange slices, seeds (pumpkin Baby carrots, sliced peppers hummus or sunflower)

raw sweet potato "fries" sliced cucumber, low-fat (slices), low-fat ranch dressing cheese stick

Thursday WG toast, baked scrambled eggs with cheese, 1/2 cup sliced fresh or canned pears, 1% milk

Friday WG Muffin, mixed berries (fresh or thawed from frozen), 1% milk

Pulled pork on WG bun, 1/4 c Farmer's Harvest Chili, 1/4 c mandarin oranges, 1/4 c mixed fruit (fresh or frozen), baked from frozen broccoli WG crackers, 1% milk and cauliflower medley, 1% milk

Friday WW Applesauce pancakes, 1/2 c blueberries (fresh or thawed from frozen), 1% milk

prunes, low-fat cheese cubes

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

Thursday Open face grilled cheese on WG bread, pears (fresh or canned in juice), 1% milk

Friday WW Applesauce pancakes, 1/2 c mixed berries (fresh or thawed from frozen), 1% milk

1/2 c cantaloupe, low-sugar yogurt dip

WG pita wedges, tomato salsa

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

NOVEMBER RECIPE BOOK 2022

Alexis Hamilton, Alexa Noller, & Shelby Keller SOUTHERN PLAINS TRIBAL HEALTH BOARD | OU Health Sciences Center

Table of Contents Week 1 Recipes ............................................................................................................................... 2 Chicken Nuggets (Homemade) ................................................................................................................... 2 Sweet Potato & Black Bean Stew ................................................................................................................ 3 Overnight Oatmeal ..................................................................................................................................... 5 Hummus ..................................................................................................................................................... 6 Farmer’s Harvest Chili ................................................................................................................................. 7

Week 2 ............................................................................................................................................ 8 Chix Mix ...................................................................................................................................................... 8 Quick Quesadilla ......................................................................................................................................... 9 Hummus ................................................................................................................................................... 11 Fish in Blankets ......................................................................................................................................... 12 WW Applesauce Pancakes ........................................................................................................................ 13 Mexican Chicken with Rice ....................................................................................................................... 14

Week 3 .......................................................................................................................................... 16 Lentil Soup ................................................................................................................................................ 16 Orangutan Salad ....................................................................................................................................... 17 Macaroni Mess ......................................................................................................................................... 18 Hummus ................................................................................................................................................... 19 Trail Mix .................................................................................................................................................... 20

Week 4 .......................................................................................................................................... 21 Jack O’ Lantern Soup ................................................................................................................................. 21 Toasted Cheese and Tomato Sandwich .................................................................................................... 22 Ground Beef Taco ..................................................................................................................................... 23 Stir-fry Chicken with Veggies .................................................................................................................... 25 WW Applesauce Pancakes ........................................................................................................................ 27 Magic Meatloaf ......................................................................................................................................... 28

Week 1 Recipes Chicken Nuggets (Homemade) Servings: 25

Ingredient Enriched dry breadcrumbs Salt Ground black or white pepper Raw boneless, skinless chicken (at least 1.1 oz each) Low fat plain yogurt OR Low fat 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 breadcrumbs, 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 breadcrumbs 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. 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

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. 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. 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)

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.

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.

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

•

1.5 oz. equivalent of meat alternate

Week 2 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.

Quick Quesadilla Servings: 25

Ingredient Spinach, frozen, chopped Dark red kidney beans, canned, no salt added, drained, and rinsed or kidney beans, dry, cooked Garlic powder Onion powder Chili powder Whole grain tortillas 8” (at least 51 gm each) Mozzarella cheese, low-fat, shredded Nonstick cooking spray

Weight or Measure 4 lb 9 oz or 2 qt 2 ½ cups 1 lb 9 oz or 1 qt (3/8 no. 10 can) 1 Tbsp 1 tsp 2 tsp 1 tsp 17 1 lb 9 0z 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

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

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.

WW Applesauce Pancakes Servings: 25

Ingredient

Weight or Measure

Low fat 1% milk

1 ¼ cups

Frozen whole eggs, thawed OR Fresh large eggs Vegetable oil

4 oz or ½ cup OR 3 eggs ¼ cup 2 Tbsp

Canned applesauce

1 lb 2 oz or 2 cups

Whole wheat flour

15 oz or 3 ½ cups

Baking powder

2 tbsp

Salt

1 tsp

Sugar

2 oz or ¼ cup

Ground cinnamon

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.

Mexican Chicken with Rice Servings: 24

Ingredient

Weight or Measure

Raw chicken thighs, with bone, without skin (at least 2.9 oz each) Garlic salt Paprika Celery salt Fresh onions, minced OR Dehydrated onion Fresh green peppers, diced Dried parsley Canned diced tomatoes, drained Chili powder Enriched white rice, medium grain Chicken stock

4 lb 6 oz or 24 servings 1 Tbsp 1 Tbsp 1 Tbsp 5 oz (2/3 cups) OR ¼ cup 2 Tbsp 3 oz, ½ cup 1 Tbsp 7 oz or 1 cup 1 Tbsp 15 oz or 2 cups 1 qt

Instructions: 1. Place 12-13 chicken thighs or drumsticks in each pan (9" x 13" x 2"), which has been lightly coated with pan release spray. For 24 servings, use 2 pans. 2. Combine garlic salt, paprika, and celery salt. Sprinkle 1 ½ Tbsp evenly over each pan. 3. Bake: Conventional oven: 375° F for 30 minutes Convection oven: 350° F for 25 minutes CCP: Heat to 165° F or higher. Reserve for step 6. 4. In a separate bowl, combine onions, green peppers, parsley, tomatoes, chili powder, white rice, and chicken stock. Place 1 lb 7 oz into each pan (9" x 13" x 2"). For 24 servings, use 2 pans. Cover pans. 5. Bake: Conventional oven: 350° F for 30 minutes Convection oven: 325° F for 30 minutes CCP: Heat to 165° F or higher. 6. Remove chicken from bone. Evenly distribute 1 lb 1 ¼ oz of chicken into each pan of rice. CCP: Hold for hot service at 140° F or warmer. 7. Cut each pan 4 x 3 (12 pieces). Portion is 1 piece.

CACFP Guidelines: 1 piece provides 1 ½ oz of cooked poultry and the equivalent of ½ slice of bread. Marketing Guide: Mature onions: 6 oz (24 servings), 12 oz (48 servings) Green peppers: 4 oz (24 servings), 8 oz (48 servings

Week 3 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.

Orangutan Salad Servings: 24

Ingredient Spinach, fresh Mandarin oranges, canned, drained Almonds, silvered (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

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

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

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.

Week 4 Jack O’ Lantern Soup Servings: 24

Ingredient Vegetable oil Onion, chopped Butternut squash, peeled and cubed Pumpkin puree, canned Chicken or vegetable broth, canned Thyme, ground Yogurt, plain, low-fat

Weight or Measure ¼ cup 2 cups 4 each 3 cups 4 cups 1 tsp 1 cup

Instructions: 1. Heat oil in large saucepan. Add onions and cook until translucent. 2. Add squash, broth, purée, and thyme. Bring to a boil, reduce heat, and allow to simmer (about 30 to 45 minutes). 3. Purée the mixture in small batches. 4. Pour 1/2 cup serving into bowls. 5. Garnish top with a spoonful of yogurt. CACFP Guidelines: ½ cup serving provides: •

¼ cup equivalent of vegetables

Fun Tip: This soup can be made in advance, frozen and thawed to serve.

Toasted Cheese and Tomato Sandwich Servings: 24

Ingredient Whole-grain bread (at least 0.9 oz per slice) Reduced fat processed American Cheese, sliced, 1 oz slices Fresh tomatoes, 1 ¾ oz slices

Weight or Measure 48 slices 3 lb or 48 slices 2 lb 10 oz or 24 slices

Instructions: 1. On half-sheet pans (13" x 18" x 1") which have been lightly coated with pan release spray, place half the bread slices 6 per pan. For 24 servings, use 2 pans. For 48 servings, use 4 pans. 2. Top each slice of bread with 1 oz (1 slice) of cheese, 1 ½ oz (1 slice) of tomato, and another 1 oz (1 slice) of cheese. Cover with remaining bread slices. 3. Bake until lightly browned: Conventional oven: 400° F for 15-20 minutes Convection oven: 350° F for 10-15 minutes CCP: Hold for hot service at 140° F or warmer. 4. Cut each sandwich in half diagonally. Serve immediately. 5. Portion is ½ sandwich. CACFP Guidelines 1 sandwich provides: •

2 oz of cheese and 2 slices of bread.

Marketing Guide: Tomatoes: 3 lb 2 oz (24 servings)

Ground Beef Taco 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

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

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) 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. 3. CCP: Hold for hot service at 140° F or warmer. 4. Topping: Reserve cheese for step 5. Combine tomatoes and lettuce. Toss lightly and reserve for step 5. 5. Portion is 2 tacos. Serving suggestions: A. 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. 23

OR B1. Pre-portion No. 10 scoop (⅜ cup) lettuce- tomato mixture and ½ oz (2 Tbsp) shredded cheese into individual soufflé cups. Refrigerate until service. B2. 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)

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. 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)

WW Applesauce Pancakes Servings: 25

Ingredient Low fat 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

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

NOVEMBER SHOPPING LIST

Alexis Hamilton, Alexa Noller, & Shelby Keller SOUTHERN PLAINS TRIBAL HEALTH BOARD | OU Health Sciences Center

November Shopping List Week 1 Produce

Meat

Monday Blueberries Red grapes Banana

Tuesday Green grapes Kiwi Red apples Onions Fresh sweet potatoes

Wednesday Fresh strawberries (or frozen) Banana (optional) Lettuce Carrots Pineapple Multi‐colored bell peppers or baby carrots Fresh garlic cloves Fresh cilantro

Raw boneless skinless chicken

Thursday Fresh pears (or canned) Mandarin oranges Blueberries (fresh or thawed)

Pulled pork

Frozen Food

Swiss chard

Bread

Whole grain cinnamon toast Whole grain pita

Broccoli and cauliflower medley Whole grain toast Whole grain buns

Whole grain cereal (Wheat Chex) Enriched dry breadcrumbs Nuts (peanuts, almonds, etc.) Peas Corn

Peanut butter Dried new Mexican chili peppers

Old fashioned oats

Low‐sodium black beans

Low‐sodium garbanzo beans or chickpeas

Baking/Seasoning/ Condiments

Salt Ground black or white pepper

Vanilla extract Ground cinnamon Honey (optional) Salt Ground cumin Ground white pepper

Salt

Dairy

1% Milk Low‐fat plain yogurt or low‐ fat mayonnaise

Ground cumin Low‐sodium chicken stock Red wine vinegar Salt Ground black pepper 1% milk

1% milk

Vegetable oil Orange juice

Lemon juice Olive oil

Margarine or butter 1% milk Reduced fat shredded cheddar cheese Low‐sugar yogurt Large eggs

Dry Goods

Canned Goods

Other

Friday Mixed berries (fresh or thawed) Onion Carrots Green bell pepper

Add ingredients to Wednesday to make corn soup!

Whole grain muffins Whole grain crackers

Instant nonfat dry milk, reconstituted Whole grain grape nuts

Corn Kidney beans Diced tomatoes (or fresh) Minced garlic Tomato paste

1% milk

Applesauce Eggs

November Shopping List Week 2 Produce

Meat

Frozen Food Bread

Monday Bananas Pears Cherry tomatoes Spinach

Tuesday Strawberries Bananas Red grapes Lettuce Tomato Sweet potato

Spinach Whole grain bread

Whole grain bread Whole grain tortillas

Dry Goods

Canned Goods

Black beans

1% milk Low‐fat plain yogurt

Raspberries Cod fillets Whole grain waffle Whole grain tortillas Dried cranberries Seeds (pumpkin or sunflower)

Friday Blueberries (or thawed from frozen) Onions (or dehydrated) Green peppers Raspberries (or thawed form frozen)

1% milk

Cheese for scrambled eggs 1% milk Low‐fat shredded mozzarella cheese

Whole eggs (or fresh large eggs)

Whole grain rice Dried figs/raisins/apricots, or prunes Applesauce Diced tomatoes Black beans Corn

Dark red kidney beans no salt added (or kidney beans, dry, cooked) Low sodium garbanzo beans or chickpeas Garlic powder Onion powder Chili powder Salt Ground cumin Ground white pepper

Baking/ Cinnamon Seasoning/ Low‐fat ranch Condiments dressing Barbeque sauce

Dairy

Thursday Brussel sprouts Cutie oranges Red leaf lettuce Lettuce Tomatoes Salsa

Skinless chicken thighs with bone

Skinless boneless chicken Yellow corn Whole grain English muffin Whole grain pita wedges

Wednesday Bell peppers Pomegranate Cutie oranges Cucumbers Fresh garlic cloves Fresh cilantro

1% milk Plain non‐fat yogurt

Whole wheat flour Baking powder Salt Sugar Ground cinnamon Garlic salt Paprika Celery salt Dried parsley Chili powder Chicken stock Low‐fat 1% milk 1% milk Low‐fat cheese cubes

November Shopping List Other

Peanut butter

Add ingredients to your own Indian Taco recipe for Tuesday! Lettuce, tomato, & sweet potato already included

Eggs Nonstick cooking spray Lemon juice Olive oil

Olive oil Lemon juice

Vegetable oil

November Shopping List Week 3 Produce

Monday Strawberries Bananas Cutie oranges Potatoes Onions Celery Carrots Spinach Kiwi

Meat Frozen Food Bread

Wednesday Banana Carrots, coined Cranberries Baby carrots Peppers Garlic cloves Fresh cilantro

Thursday Mixed fruit (fresh or thawed form frozen) Butternut squash Beets Strawberries (fresh or thawed) Prunes

Turkey, cubed

Whole grain tortilla

Dry Goods

Dry lentils Dried cranberries (optional) Almonds (optional)

Canned Goods

Tomato paste Mandarin oranges

Baking/Seasoning/ Beef stock Condiments Dried parsley Granulated garlic Dried bay leaf Ground cumin Sweet & sour salad dressing Dairy 1% milk Feta cheese Low‐sugar yogurt dip

Other

Tuesday Green grapes Onion Garlic cloves Carrots Oranges

Peanut butter

Peas Whole grain bread Instant non‐fat dry milk, reconstituted Wole grain elbow macaroni Corn flakes Seeds (pumpkin or sunflower) Cream of mushroom soup Salt Black pepper Garlic powder

Butter or margarine Shredded reduced fat cheddar cheese 1% milk Large eggs Vegetable oil

Friday Green beans Cantaloupe

>80% lean ground beef Blueberries Whole grain waffle Cheerios Raisins Dried apricot Kix cereal Mixed nuts Whole grain spaghetti

Whole grain bread, small Whole grain cereal (Multigrain Cheerios)

Whole grain pizza crust Whole grain oatmeal

Low sodium garbanzo beans or chickpeas Salt Ground cumin Ground white pepper

Pizza sauce

Marinara sauce of choice or tomato paste Italian seasoning

1% milk

1% milk Low‐fat cheese cubes Shredded cheese (for cheese pizza)

1% milk

Lemon juice Olive oil Add ingredients to Wednesday to make corn soup!

November Shopping List Week 4 Produce

Monday Strawberries Onion Butternut squash Tomatoes Kiwi Celery

Tuesday Bananas Spinach salad Red grapes Sweet potatoes

Meat

Frozen Food Bread

Dry Goods

Canned Goods Baking/ Seasoning/ Condiments

Dairy

Other

Wednesday Blueberries Onions (fresh or dehydrated) Tomatoes Lettuce Pineapple Cucumber

Thursday Pears (fresh or canned in juice) Carrots (fresh or frozen, sliced) Onion Broccoli (or frozen mixed oriental vegetables)

Raw ground beef (no more than 20% fat)

Raw chicken, skinless, boneless

Friday Large eggs (or frozen whole eggs) Mixed berries (fresh or thawed from frozen) Eggs Mixed veggies (fresh or thawed) Peaches (fresh or canned) Tomato salsa Ground turkey

Fish sticks Whole grain mini bagel Whole grain bread Raisins

Pumpkin puree Chicken or vegetable broth Ground thyme

Low‐fat cream cheese 1% milk Low‐fat plain yogurt Reduced fat American cheese slices Vegetable oil Peanut butter

Whole grain English muffin Brown rice

Cinnamon Low‐fat ranch dressing

1% milk

Whole grain cereal (Grape nuts) Enriched taco shells Tomato paste Black beans Corn Granulated garlic Ground black or white pepper Chili powder Ground cumin Paprika Onion powder Reduced fat shredded cheddar cheese 1% milk Low‐fat cheese stick

Whole grain bread

Whole grain pita wedges

Brown rice

Wheat cereal squares Whole grain crackers

Applesauce Black beans Cornstarch Low‐sodium soy sauce Ground ginger Granulated garlic Ground black or white pepper Chicken stock, non‐MSG 1% milk American cheese slices (for open faced grilled cheese)

Vegetable oil

Whole wheat flour Baking powder Salt Sugar Ground cinnamon Ketchup Brown sugar Mustard Black pepper Garlic powder Low‐fat 1% milk

Vegetable oil

November Menu Guide

Articles inside

Week 2

Week 1 Recipes