capital area food bank of texas | good food on my plate cookbook | 2011

Good Food on My PlateRecipes from the Capital Area Food Bank

Hunger Action Month 2011

Many of the recipes were sourced from the Austin Food

Bloggers Alliance members’ Hunger Awareness Project.

Special thanks go to the Austin Food Bloggers Alliance

members who participated in the project and to those

whose recipes are featured in this cookbook. (More of

this project can be found at www.austinfoodbank.org/

austin-food-bloggers .)

Finally, “Good Food on My Plate”

was inspired by September’s

designation as Hunger Action

Month, an annual observance

raising awareness about the

hunger crisis in America and the

need to take action to end it. There are 30 recipes here,

giving you one new item to try each day during the month

and one new opportunity each day to think about what it

means to have good food on our plates.

The result of this collaborative effort is this road map for

meals that even the youngest and pickiest family members

can enjoy. And in the spirit of collaboration, we thank you

for your gift and look forward to your continued support in

achieving a hunger-free community. As we work together,

hunger is a problem we can solve.

Thank you for your support.

ank Perret

President & CEO

Capital Area Food Bank of Texas

Introduction

Here at the Capital Area Food Bank of Texas, we know

cooking nutritious meals can be inexpensive, easy, healthy,

and fulfilling. Great-tasting meals are not just for the

experienced chef with time and expensive equipment,

but can be created and enjoyed by anyone.

This cookbook reflects the concern of the Food Bank and

our community about the well-being of our most

vulnerable neighbors, and the belief that hunger is

unacceptable. The dishes are a response to the challenges

many families face in the wake of the worst economic

conditions since the Great Depression, and our desire to

encourage and enable healthy eating habits by sharing

these nutritious, affordable, and delicious recipes.

In selecting the recipes, the registered

dieticians from CAFB’s CHOICES

Nutrition Education Department

focused on simple preparation with

low-cost, nutrient-rich ingredients,

following the new MyPlate dietary

guidelines for daily nutrition. Grouped according to the

MyPlate categories, these recipes use items commonly

available at our neighborhood grocery stores in Central

Texas and reflect the diversity of fresh produce available at

our local farmers markets throughout the year.

ContentsProtein

Black Bean & Quinoa Burgers

Spinach-Artichoke Hummus Dip Chicken Enchiladas Verde

Spicy Tilapia with Pineapple-Pepper Relish

Saucy Meatloaf in Peppers Black Bean Quesadillas

Chicken Salad with Apples, Walnuts, & Raisins

GrainsBreakfast Bars Perfect Pumpkin Pancakes

Apple Cinnamon Oatmeal Quinoa Pilaf

Carrot Raisin Muffins Sweet & Salty Crunchy Mix

Greek-Style Pasta Salad

Fruits & VegetablesSouthwestern Succotash Frozen Banana Pops

Pineapple Peach Salsa Veggie Pita Pizzas

Fruit Pizza Black Bean & Mango Salad

Banana in a Blanket Vegetable Enchiladas

Guacamole Salad Carrot Raisin Salad

DairyPeanut Butter Banana Trifles

Tropical Sunrise Parfait

Breakfast Banana Split

Easy Lasagna

Yummy Fruit Smoothie

Peach Pie Smoothie

Protein

3

Black Bean & Quinoa Burgers Adapted from Suzanna Cole, “South Austin Foodie

Adventures,” southaustinfoodie.blogspot.com

Prep time: 20 minutes Cook time: 10 minutesServing size: 1 burger Serves: 10

1/4 cup red onion, diced

1/2 - 3/4 cup bell peppers of choice, diced

1/2 cup canned corn, drained and rinsed

1 jalapeno, seeded and minced

1 15-ounce can black beans, drained and rinsed

2 cups cooked, cooled quinoa

1/2 teaspoon ground cumin

1 tablespoon lime juice

3 tablespoons olive oil, plus additional for cooking

1 cup low-fat cheddar cheese, shredded

2 eggs, beaten

1/4 cup whole wheat flour

1. Combine onion, bell pepper, corn, jalapeno and black beans

in a large bowl. Add quinoa and toss to combine.

2. In a small bowl, whisk together the cumin, a pinch of salt

and lime juice; add olive oil and pour over mixture. Add cheese,

eggs, and flour and toss.

3. Heat skillet over medium heat; add about 1 tablespoon of oil.

4. With hands, make a tennis ball–sized patty and place in skillet;

flatten with hands and repeat to fill skillet.

5. Cook 3-4 minutes per side, until golden and crispy.

Nutrition information per serving

Calories 170, Total Fat 6g, Carbohydrates 20g, Fiber 4g,

Protein 9g, Sodium 309mg, Cholesterol 38mg.

4

Spicy Tilapia with Pineapple-Pepper RelishAdapted from myrecipes.com

Prep time: 20 minutes Cook time: 5 minutesServing size: 1 fillet Serves: 4

2 teaspoons canola oil

1-1/2 teaspoons favorite Mrs. Dash Blend (such as Fiesta Lime)

4 4-ounce tilapia fillets

1-1/2 cup fresh pineapple chunks, chopped

1/3 cup red onion, chopped

1/3 cup roma tomato, chopped

2 tablespoon apple cider vinegar

1 tablespoon fresh cilantro, chopped

1 jalapeno pepper, seeded and chopped

1 clove garlic, minced

4 lime wedges

1. Combine pineapple, onion, tomato, vinegar, cilantro and

jalapeno in large bowl, stirring gently.

2. Heat oil in large nonstick skillet over medium-high heat.

3. Sprinkle fish evenly with Mrs. Dash.

4. Add fish to pan and cook for 2 minutes on each side or until

fish flakes easily when tested with fork. Serve pineapple mixture

with fish. Garnish with lime wedges.

Nutrition information per serving:



Chicken Enchiladas VerdeAdapted from Eating Well, www.eatingwell.com

Prep time: 20 minutes Cook time: 25 minutesServing size: 1 wedge Serves: 12

1 lb canned chicken breast in water, drained,

or leftover cooked chicken

1 cup frozen corn or vegetable medley, thawed

2 4-ounce cans chopped green chiles, not drained

2 cups canned green enchilada sauce or green salsa, divided

12 corn tortillas

1 15-ounce can of nonfat refried beans

1 cup reduced-fat shredded cheese

1/2 cup chopped fresh cilantro

1 lime, cut into wedges

1. Preheat oven to 425. Coat a 9x13-inch glass baking dish with

cooking spray.

2. Combine chicken, corn or vegetable medley, chiles and

1/2 cup enchilada sauce or salsa in a medium bowl.

3. Spread 1/4 cup enchilada sauce or salsa in the prepared

baking dish. Top with an overlapping layer of 6 tortillas. Spread

refried beans evenly over the tortillas. Top beans with chicken

mixture, followed by the remaining 6 tortillas. Pour remaining

sauce (or salsa) over the tortillas. Cover with foil.

4. Bake enchiladas until they begin to bubble on the sides,

about 20 minutes. Remove foil; sprinkle cheese on top. Continue

baking until heated through and cheese is melted, about 5-10

minutes more. Top with cilantro and serve with lime wedges.


Calories 169, Total Fat 3, Carbohydrates 25g, Fiber 3g,


5

Saucy Meatloaf in PeppersAdapted from www.foodnetwork.com

Prep time: 15 minutes Cook time: 30 - 45 minutesServing size: 1 - 2 rings Serves: 6 - 12

3 or 4 bell peppers (assorted green, red, orange or yellow)

1 lb. extra-lean (96%) ground beef

2 slices whole-wheat bread, cut into cubes

1 28-ounce can crushed tomatoes with basil

2 cloves garlic, minced

1 egg

1 small onion, chopped

1 tablespoon fresh parsley

A few dashes Worcestershire sauce

Salt and pepper

1 tablespoon vegetable or canola oil

Cooking spray

1. Preheat oven to 400°F. Spray a 13x9 inch baking dish with

cooking spray.

2. Remove core and seeds from peppers. Slice crosswise. (You

should get about 3-4 rings per pepper). Place rings in baking

dish.

3. In a large bowl, mix together beef, bread, 1/2 cup of the

tomatoes, garlic, egg, onion, chopped parsley, and

Worcestershire sauce, and season with salt and pepper.

4. Press meatloaf mixture evenly into pepper rings. Add the

remaining tomatoes to the baking dish. Bake until the internal

temperature reaches 165°F for 30-35 minutes.




Black Bean QuesadillasAdapted from www.cooks.com

Prep time: 10 minutes Cook time: 10 - 12 minutesServing size: 1 quesadilla Serves: 4

1 15-ounce can 50%-less-salt black beans, drained and rinsed

1/4 cup tomato, chopped

3 tablespoons fresh cilantro, chopped

1 small can sliced black olives, drained

8 6-inch corn tortillas

4 ounces low-fat jalapeno jack cheese, shredded

1 bunch fresh spinach leaves, shredded

4 tablespoons hot salsa

1. Preheat oven to 350 degrees. Mash beans in a medium-sized

bowl. Mix in tomato, cilantro, and black olives.

2. Spread evenly over 4 tortillas. Sprinkle with cheese, spinach,

and salsa. Top with remaining tortillas.

3. Bake tortillas on ungreased cookie sheet for 10 to 12 minutes.

Cut into 4 wedges.




6

7

Spinach-Artichoke Hummus DipAdapted from rachelrayshow.com

Prep time: 10 minutesServing size: 1/2 cup Serves: 10

1 15-ounce can chickpeas

2 tablespoons tahini

1 garlic clove

1 lemon, juiced

1/4 cup extra-virgin olive oil

Salt and freshly ground pepper (optional)

1 10-ounce box chopped frozen spinach, defrosted and drained

1 15-ounce can artichokes, drained and coarsely chopped

1/4 cup reduced-fat parmesan cheese, grated

1. In a food processor, combine chickpeas, tahini, garlic, lemon

juice, extra-virgin olive oil and salt and pepper.

2. Transfer the hummus to a bowl. Add spinach, artichokes and

the grated cheese. Mix to combine.

3. Serve with pita chips or your favorite vegetable.




Chicken Salad with Apples, Walnuts, and RaisinsAdapted from www.aicr.org

Prep time: 15 minutes Serving size: 1-1/2 cups Serves: 4

1/3 cup walnuts or pecans

16 ounces canned chicken breast

or leftover cooked chicken breast

1 large Gala apple, cored and diced into 3/4-inch pieces

1/2 cup onions, chopped

1/2 cup raisins

3 tablespoons low-fat plain yogurt

1 tablespoons low-fat mayonnaise

1 tablespoon lemon juice

1/2 teaspoon salt

1/8 teaspoon ground pepper

8 romaine lettuce leaves

1. Optional step: Preheat oven to 350 degrees. Spread nuts in

one layer on baking sheet and toast in oven until fragrant, 8 to

10 minutes. Set nuts aside to cool.

2. In mixing bowl, combine chicken, apple, onion and raisins.

Coarsely chop walnuts and add to other ingredients.

3. In small bowl, whisk together yogurt, mayonnaise, and lemon

juice, salt and pepper until combined. Add dressing to salad and

mix with fork until evenly coated.

4. Line each of four salad plates with 2 lettuce leaves. Mound a

fourth of salad on each plate. Serve immediately.


Calories 260, Total Fat 10g, Carbohydrate 25g,

Protein 21g, Fiber 3g, Sodium 380mg.

Fruits & Vegetables

Southwestern Succotash

Adapted from Kristi Willis, “Ditch the Box” www.ditchthebox.com

Prep time: 20 minutes Cook time: 20 minutesServing size: 1/2 cup Serves: 8

2 tablespoons olive oil

1 medium onion, chopped

1 bell pepper, chopped

8 whole okra, trimmed and chopped (optional)

2 zucchini squash, diced

2 jalapenos, seeded and chopped

1 15-ounce can corn, drained and rinsed


1 pint cherry or grape tomatoes, halved

1 teaspoon cumin

1 clove garlic

1/2 teaspoon pepper

1/2 teaspoon salt

1. Heat 12-inch sauté pan over medium-high heat. Add olive oil

and sauté onion until clear.

2. Add cumin, garlic, okra, corn, zucchini and jalapenos and cook

until just tender.

3. Add black beans and cook until heated through. Season with

salt and pepper and combine well.

4. Remove pan from heat and toss in tomato.


Calories 131, Total Fat 3g, Carbohydrates 22g, Fiber 6g, Protein

5g, Sodium 485mg, Cholesterol 0mg.

9

Frozen Banana Pops

Adapted from Emme Weaver, “The Kid Can Cook” thekidcancook.blogspot.com

Prep time: 5 minutes Cook time: 1 hourServing size: 1/2 banana Serves: 2

1 large banana

1/4 cup non-fat vanilla-flavored yogurt

1 tablespoon chopped almonds

1 tablespoon granola

1 tablespoon sunflower seeds

1 tablespoon dried cranberries

1. Cut banana into 4 pieces.

2. Skewer and dip each banana piece into the yogurt.

3. Roll each dipped banana piece into almonds, granola, sun-

flower seeds or dried cranberries.

4. Place on a parchment lined cookie sheet and freeze for at

least one hour.




Pineapple-Peach Salsa

Adapted from Laurie Leiker, “Lonely Gourmet” lonelygourmet.com

Prep time: 15 minutes Cook time: 1 hourServing size: 1/4 cup Serves: 4

1 cup fresh peaches, diced

1 cup canned pineapple chunks, quartered

1/4 cup red onion, finely chopped

1 tablespoon fresh cilantro

1 teaspoon ground ginger

Crushed red pepper flakes

1. Combine all ingredients.

2. Cover and refrigerate for an hour.

3. Stir before serving.

4. Serve with tortilla chips or as a topping for tacos

or grilled chicken.


Calories 60, Total Fat 1g, Carbohydrates 14g, Fiber 2g, Protein 1g,

Sodium 2mg, Cholesterol 0mg.

10

Veggie Pita Pizzas

Adapted from www.aicr.org Prep time: 15 minutes Cook time: 8 minutesServing size: 1 pita Serves: 4

4 whole wheat pita bread rounds

1 cup prepared pasta sauce with vegetables

1/2 bell pepper, red or green, finely diced

1/2 cup tomato, finely diced

1/2 cup shredded carrots

4 ounce jar or can sliced mushrooms, drained

1 teaspoon dried oregano

1 teaspoon dried basil

1/2 cup shredded part-skim mozzarella cheese

8 teaspoons Parmesan Cheese

1. Preheat oven to 400 degrees.

2. On oven rack or in toaster oven, toast pita bread for 1 minute.

Remove and allow to cool.

3. Place pita round on plate. Spread 1/4 cup pasta sauce on each

pita round.

4. Top with 2 tablespoons each of bell pepper, tomatoes, carrots,

and mushrooms.

5. Sprinkle 1/4 teaspoon oregano and 1/4 teaspoon basil on each

round.

6. Top each pita round with 2 tablespoons of mozzarella cheese

and 2 teaspoons of Parmesan cheese.

7. Broil, watching carefully, until cheese is melted and bubbly,

and pita is hot. Serve immediately.




Fruit Pizza

Adapted from fruitandveggiesmorematters.org

Prep time: 10 minutes Serving size: 1/2 muffin Serves: 1

1/2 whole wheat English muffin

1 tablespoon whipped fat-free strawberry cream cheese

1/4 cup strawberries, sliced

2 tablespoons red grapes, quartered

2 tablespoons canned mandarin oranges, drained

1. Toast the English muffin until golden brown. Spread cream

cheese on toasted muffin.

2. Arrange sliced strawberries, grapes and orange slices on top

of cream cheese.

3. Slice into quarters and “yummy – fruit pizza!”

Each serving provides an excellent source of Vitamins A and C,

and a good source of folate and fiber.


Calories 120, Total Fat 1g, Carbohydrates 25, Fiber 4g,

Protein 6g, Sodium 313mg.

11

Black Bean & Mango Salad

Adapted from allrecipes.com Prep time: 20 minutes Serving size: 1/2 cup Serves: 12

1 15.5-ounce can black beans, rinsed and drained

1 14-ounce can corn kernels, drained

1 red bell pepper, chopped

1/2 red onion, chopped

1 mango, chopped


1 handful fresh cilantro leaves, chopped

Juice and zest of one lime

Salt and pepper to taste

Cilantro to garnish

1. Drain and rinse the black beans and corn. Combine all

ingredients in a bowl.

2. Garnish with cilantro to serve.




Carrot Raisin Salad

Adapted from www.cooks.com

Prep time: 10 minutes Serving size: 1/2 cup Serves: 4

1 cup grated carrot

1/2 cup diced apple

1/2 cup crushed pineapple

2 tablespoons raisins

2 tablespoons chopped nuts

1 teaspoon lemon juice

2 tablespoons lemon or vanilla low-fat yogurt

1. Toss apples with lemon juice in a small bowl to keep it from

darkening.

2. Add the carrot, pineapple, raisins, nuts, and yogurt to the

apple and toss to combine.


Calories 80, Total Fat 2.5g, Carbohydrates 13g, Fiber 2g,


12

Vegetable Enchiladas

Adapted from marthastewart.com Prep time: 30 minutes Cook time: 15 - 20 minutes Serving size: 2 enchiladas Serves: 8


2 teaspoons ground cumin

1/4 cup all-purpose flour

1/4 cup reduced sodium tomato paste

1 14.5-ounce can vegetable broth, reduced sodium

3/4 cup water

3 cups fat-free shredded Monterey Jack cheese


1 10-ounce box chopped frozen spinach

1 10-ounce box frozen corn kernels

6 scallions, thinly sliced, white and green parts separated

16 6-inch corn tortillas

1. Make sauce: In medium saucepan, heat oil over medium heat.

Add 1 teaspoon cumin, flour, and tomato paste; cook, whisking, 1

minute. Whisk in broth and 3/4 cup water, bring to a boil. Reduce

to a simmer, and cook until slightly thickened, 5 to 8 minutes

and set a side.

2. Make filling: In a large bowl, combine 2 cups cheese, beans,

spinach, corn, scallion whites, and remaining 1 teaspoon cumin;

season with salt and pepper.

3. Preheat oven to 400 degrees. Lightly oil two 8-inch square

baking dishes; set aside. Stack tortillas, and wrap in damp paper

towels; microwave on high for 1 minute. Or stack and wrap in

aluminum foil and heat in oven for 5 to 10 minutes. Top each

tortilla with a heaping 1/4 cup of filling; roll up tightly and

arrange, seam side down, in prepared baking dishes.

4. Dividing evenly, sprinkle enchiladas with remaining 1 cup

cheese, and top with sauce. Bake, uncovered, until hot and

bubbly, 15 to 20 minutes.

5. Cool 5 minutes; serve garnished with scallion greens.


Calories 343, Total Fat 6g, Cholesterol 8mg, Sodium 694mg,

Carbohydrates 52g, Fiber 7g, Protein 21g.

Guacamole Salad

Adapted from allrecipes.com Prep time: 10 minutes Serving size: 1/2 cup Serves: 8

3 avocados, peeled, pitted, and mashed

1 lime, juiced

1/2 teaspoon of salt

1/2 cup diced onion

3 tablespoons chopped fresh cilantro

2 roma tomatoes, diced

1 tsp. minced garlic

1 pinch ground cayenne pepper (optional)

4 romaine lettuce leaves

1. In a medium bowl, mash together avocados, lime juice, and salt.

2. Mix in onion, cilantro, tomatoes, and garlic.

3. Stir in cayenne pepper.

4. Before serving, place 1 lettuce leaf on a plate, add salad on top.




13

Banana in a Blanket

Adapted from fruitandveggiesmorematters.org

Prep time: 5 minute Serving size: 1 blanket Serves: 1

1 6-inch whole wheat tortilla

1 tablespoon reduced-fat smooth peanut butter

1 medium banana

1 teaspoon maple syrup or honey

1 tablespoon crunchy, nutty nugget cereal or granola

1. Lay tortilla on a plate. Spread peanut butter evenly on the

tortilla. Sprinkle cereal over the peanut butter.

2. Peel and place banana on the tortilla and roll the tortilla.

Drizzle maple syrup or honey on top.

Optional: Garnish with more cereal on top.




14

Grains

Breakfast Bars

Adapted from Kristina Wolter, “Girl Gone Grits” girlgonegrits.blogspot.com

Prep time: 15 minutes Cook time: 30 minutesServing size: 1 square Serves: 24

6 large ripe bananas, mashed

5 cups quick oats

2/3 cup honey

2/3 cup applesauce

2 teaspoon vanilla extract

1 teaspoon cinnamon

1 cup dried cranberries

½ cup pecans, chopped

1. Preheat oven to 350 degrees.

2. Mix all ingredients together.

3. Spray 13x9” baking dish with nonstick cooking spray.

4. Spoon mixed ingredients into dish and spread evenly

5. Bake for 25-30 minutes or until brown.




16

Perfect Pumpkin Pancakes

Adapted from Kids in the Kitchen Recipes, University of Missouri Extension Service

Prep time: 15 minutes Cook time: 10 minutesServing size: 2 pancakes Serves: 6

1 cup whole-wheat flour

1 cup all-purpose flour

2 tablespoons brown sugar

1 tablespoon baking powder

1-1/4 teaspoon pumpkin pie spice

1 teaspoon salt

1 egg

1/2 cup canned pumpkin

1-3/4 cup skim milk

2 tablespoons vegetable oil

Vegetable cooking spray

1. Combine flour, brown sugar, baking powder, pumpkin pie spice

and salt in a large mixing bowl.

2. In a medium bowl, combine egg, canned pumpkin, milk and

vegetable oil, mixing well.

3. Add wet ingredients to flour mixture, stirring just until moist.

Batter may be lumpy. For thinner batter, add more milk.

4. Lightly coat skillet or a griddle with vegetable cooking spray

and heat on medium.

5. Using a 1/4-cup measure, pour batter onto hot griddle. Cook

until bubbles begin to burst, then flip pancakes and cook until

golden brown, 1-1/2 to 2-1/2 minutes. Repeat with remaining batter.


Calories 250, Total Fat 6g, Carbohydrates 41g, Fiber 3g, Protein

9g, Sodium 706mg, Cholesterol 31mg.

Apple Cinnamon Oatmeal

Adapted from SNAP-Ed Connection, USDA

Prep time: 10 minutes Cook time: 15 minutesServing size: 1/2 cup Serves: 4

1-3/4 cups 100% apple juice

1 cup old-fashioned rolled oats

2 tablespoons raisins

2 tablespoons chopped walnuts

1 apple, cored and chopped

1 teaspoon cinnamon

1 tablespoon Splenda® Brown Sugar Blend

1. Put the apple juice in medium saucepan and bring to a boil

on medium heat.

2. Stir in oatmeal, raisins, chopped apple, and cinnamon.

3. Turn heat to low.

4. Cook 5 minutes, stirring often. Add walnuts about halfway

through.

5. Add Splenda® Brown Sugar Blend and stir before serving.




17

Quinoa Pilaf

Adapted from SNAP-Ed Connection, USDA

Prep time: 30 minutes Cook time: 25 minutesServing size: 3/4 pancakes Serves: 4

1 tablespoon olive oil

1/2 onion, chopped

2 stalks celery chopped

1/2 cup quinoa

2 tablespoon lime juice

1/2 cup frozen vegetable medley

1 cup hot water

Salt and pepper to taste

1. Cook onion and celery until tender in olive oil over medium

heat.

2. Rinse and drain quinoa under cold water using a strainer.

3. Stir quinoa into vegetables and cook for 1 minute.

4. Add water and lime juice and bring to a boil, then cover and

reduce heat to a medium low. Simmer for 15-20 minutes or until

liquid is absorbed and quinoa is tender.

5. Stir in thawed vegetable medley and allow to warm through.

Season to taste with salt and pepper.



Protein 4g, Sodium 25mg, Cholesterol 0 mg.

Carrot Raisin Muffins

Adapted from womenshealthmag.com

Prep time: 20 minutes Cook time: 20 minutesServing size: 1 muffin Serves: 15

1 cup unsweetened applesauce

1/2 cup packed brown sugar substitute, Splenda recommended

2 egg whites

1 egg

1/4 cup canola oil

1 teaspoon vanilla

1 cup all-purpose flour

1 cup whole wheat flour

2 cups grated carrots

3/4 cup raisins

2 tablespoons chopped walnuts

2 tablespoons ground cinnamon

1 tablespoons baking powder

1 tablespoons baking soda

1/2 teaspoon salt

1. Preheat oven to 375 degrees. Coat two 12 cup non-stick muffin

tins with non-stick spray.

2. In medium bowl, combine applesauce, brown sugar, egg

whites, egg, oil and vanilla. Mix well.

3. In large bowl, combine the flour, carrots, raisins, walnuts,

cinnamon, baking powder, baking soda and salt. Mix well. Add

the applesauce mixture. Stir until just blended. Pour into the

prepared muffin tin, filling the cups 3/4 full.

4. Bake for 15 to 18 minutes, or until a toothpick inserted in the

center of a muffin comes out clean.


Calories 187, Total Fat 5, Carbohydrates 31g, Fiber 3.5g,

Protein 5g, Sodium 260mg, Cholesterol 12mg

18

Greek-Style Pasta Salad

Adapted from Better Homes and Gardens, www.bhg.com

Prep time: 15 minutes Serving size: 1 cup Serves: 4

4 ounces whole-wheat bow-tie or elbow macaroni

1 medium cucumber, quartered lengthwise, seeded, and cut into

1/2-inch thick slices

1/4 cup chopped red onion

1/4 cup sliced pitted ripe olives

1/4 cup olive oil or cooking oil

1/4 cup lemon juice

1 tablespoon fresh chopped oregano (or 1 tsp dried, crushed)

1 tablespoon fresh chopped mint (or 1/2 tsp dried, crushed)

1/4 teaspoon pepper

Lettuce leaves (optional)

1 6.5-oz can chunk light tuna in water or canned chicken, chilled

1/4 cup crumbled reduced-fat feta cheese

1/2 pint cherry tomatoes

1. Cook pasta according to package directions. Drain pasta and

cool to room temperature.

2. In a large mixing bowl combine pasta, cucumber, red onion,

and olives. Toss lightly to mix.

3. For dressing, in screw-top jar, combine oil, lemon juice,

oregano, mint and pepper. Cover and shake well. Pour dressing

over pasta mixture. Toss to coat. Cover and chill 4 to 24 hours.

4. Line individual salad plates with lettuce. Spoon pasta mixture

onto the lettuce-lined plates. Drain tuna and break into chunks.

Arrange tuna and feta cheese on top of the pasta mixture.

Garnish with cherry tomatoes.




Sweet and Salty Crunchy Mix

Adapted from www.aicr.org

Prep time: 5 minutesServing size: 1/2 cup Serves: 15

Canola oil spray or cooking spray

2 cups cereal, preferably whole grain (old fashioned rolled oats,

puffed whole wheat or brown rice, or low-fat granola)

2 cups thin pretzels

1/2 cup walnuts or almonds

1/2 cup pumpkin seeds

2 cups mixed dried fruit (raisins, berries, apples, date, etc.)

1/4 cup honey

1. Preheat oven to 350 degrees. Lightly coat bottom of two

baking sheets and set aside.

2. In a large bowl, mix together the cereal, pretzels, nuts and

seeds until well combined. Stir in dried fruit.

3. In a heat-resistant liquid measuring cup, gently warm honey

to thin its consistency in a microwave, or stovetop using a small

saucepan containing hot water. Slowly add just enough of the

honey into the cereal mixture, stirring constantly, until the

mixture begins to adhere and form clusters.

4. Spread the mixture on the baking sheets in a thin layer. Spray

with canola spray or cooking spray. Bake until cereal is lightly

browned, stirring once, for 15 to 20 minutes.

5. Remove from oven and cool on a rack. Serve immediately or

store in a sealed container or in zip-lock plastic bags.




19

Peanut Butter-Banana Trifles Adapted from Better Homes and Gardens, www.bhg.com

Prep time: 5 minutesServing size: 1 cup Serves: 1

1/2 cup plain low-fat yogurt

1 teaspoon smooth peanut butter

1 teaspoon honey

1/2 large banana, sliced

1/2 cup multigrain cereal

1. In a cup mix yogurt, peanut butter and honey until smooth.

2. Top with banana slices and cereal. Layer once; serve.


Calories 283, Total Fat 7g, Cholesterol 6 mg, Sodium

215 mg, Carbohydrates 45 g, Fiber 6 g, Protein 13g.

Tropical Sunrise Parfait

Adapted from Fruit and Veggies: More Mattersfruitandveggiesmorematters.org


1/4 cup canned pineapple chunks in 100% fruit juice, drained

1/4 cup chopped strawberries

1/4 cup low-fat vanilla yogurt

1/4 banana, peeled and sliced

1 - 2 tablespoons sliced almonds

1 - 2 tablespoons dried fruit (cherries, cranberries, pineapple,

etc.)

1 - 2 tablespoons granola (optional)

1. Layer the pineapple, strawberries, yogurt, and banana in a

cup.

2. Top with almonds, dried fruit and granola.

Each serving provides an excellent source of calcium and fruit.




Breakfast Banana Split


Prep time: 10 minutes Serving size: 1 banana split Serves: 1

1/2 banana

1/4 cup crunchy nugget cereal or granola

1/4 cup low-fat vanilla yogurt

1/4 cup pineapple chunks, drained

1 tablespoon chopped nuts

1 maraschino cherry

1. Wash banana. Peel and split the banana lengthwise and place

in a small cereal bowl.

2. Sprinkle cereal or granola over banana, reserving some for

topping.

3. Spoon yogurt on top. Decorate with pineapples, nuts, cherry

and remaining cereal or granola.




21

Easy Lasagna

Adapted from Nancy Clark, Sports Nutrition Guidebook, 3rd ed.

Prep time: 30 minutes Cook time: 30 - 45 minutes Serving size: 1 square Serves: 16

1 lb part-skim ricotta or cottage cheese or a mixture

1 egg or 2 egg whites

1 teaspoon dried oregano

1 48-ounce jar of spaghetti sauce

1 lb whole-grain lasagna noodles, cooked according to

package directions

4 - 6 ounces (1 to 1-1/2 cups) part-skim mozzarella cheese,

shredded

Optional:

2 10-ounce packages frozen spinach, thawed and drained

4 cups diced vegetables (onions, mushrooms, carrots, zucchini,

summer squash, etc.), steamed or sautéed in a little oil

1 lb extra-lean hamburger or ground turkey, browned and

drained, or 1 lb tofu, crumbled

Cooking spray

Salt to taste

1. In a bowl, mix the ricotta cheese with the egg, spinach,

oregano, salt (and vegetables and meat or tofu if included).

2. Set aside 2 cups of spaghetti sauce for the topping.

3. Coat the bottom of a 9” x 13” pan with cooking spray. Add a

thin layer of spaghetti sauce and top with four cooked lasagna

noodles. Next, add a layer of the cheese/vegetable mixture and

then the spaghetti sauce. Repeat three times, ending with the

noodles. Sprinkle shredded mozzarella over the top.

4. Pour the 2 cups of reserved spaghetti sauce on the top layer.

Sprinkle shredded mozzarella over the top.

5. Cover with foil and bake at 400 degrees F for 30-45 minutes,

uncovering for the last 10 minutes.


Calories 255, Total Fat 6.6g, Carbohydrate 37.9g, Protein 14.3g,

Fiber 7.6g, Sodium 645mg.

Yummy Fruit Smoothie



2 cups frozen fruit (get creative ... make your own mix of frozen

fruits from strawberries, blueberries, peaches, mangos,

raspberries, blackberries, pineapple)

2 cups vanilla low-fat yogurt

1 cup orange juice

1. Combine all ingredients in a blender.

2. Process until smooth for approximately 2 minutes. Serve

immediately.




22

Peach Pie Smoothie

Adapted from www.foodnetwork.com

Prep time: 5 minutes Serving size: 2 cups Serves: 2

1/2 cup nonfat or 1% low-fat milk

1/2 cup nonfat plain yogurt

1 cup frozen unsweetened peaches or canned peaches,

drained and frozen

2 tablespoons honey

1/4 teaspoon vanilla extract

1/8 teaspoon ground cinnamon

Pinch ground nutmeg

Pinch ground ginger

1. Put all ingredients into a blender and blend until smooth.




23

Index

APPETIZERS AND SIDE DISHESPineapple-Peach Salsa, p.10Quinoa Pilaf, p.18Southwestern Succotash, p.9Spinach-Artichoke Hummus Dip, p.7

BREAKFASTApple Cinnamon Oatmeal, p.17Breakfast Banana Split, p.21Breakfast Bars, p.16Carrot Raisin Muffins, p.18Perfect Pumpkin Pancakes, p.17Tropical Sunrise Parfait, p.21Yummy Fruit Smoothie, p.22

DESSERTS AND SNACKSBanana in a Blanket, p.14Frozen Banana Pops, p.10Fruit Pizza, p.11Peach Pie Smoothie, p.23Peanut Butter Banana Trifles, p.21Sweet & Salty Crunchy Mix, p.19

MAIN DISHESBlack Bean & Quinoa Burgers, p.4Black Bean Quesadillas, p.6Chicken Enchiladas Verde, p.5Easy Lasagna, p.22Saucy Meatloaf in Peppers, p.6Spicy Tilapia with Pineapple-Pepper Relish, p.5Vegetable Enchiladas, p.13Veggie Pita Pizzas, p.11

SALADSBlack Bean & Mango Salad, p.12Carrot Raisin Salad, p.12Chicken Salad with Apples, Walnuts, & Raisins, p.7Greek-Style Pasta Salad, p.19Guacamole Salad, p.13

About CHOICES Nutrition Education Program:CHOICES is a nutrition education program that helps individuals and families make smart choices at mealtime.

The classes help people eligible for SNAP (food stamps) make healthy food choices within a limited budget and choose active lifestyles. All classes are FREE and open to qualified individuals.

About Capital Area Food Bank of Texas:The mission of the Capital Area Food Bank of Texas is to nourish hungry people and lead the community in ending hunger. In its 30th year of service, the Food Bank currently provides food and grocery products to more than 350 Partner Agencies

in 21 Central Texas counties. In 2010, CAFB distributed more than 25 million pounds of food. For more information on the Capital Area Food Bank of Texas and its programs, visit www.austinfoodbank.org or call 512-282-2111.

capital area food bank of texas | good food on my plate cookbook | 2011

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