mealtime conversation - nutrition education site · black & white bean salad (makes 4 servings)...

Talking together makes for pleasant family meals. Work toward happy, relaxing conversation at meals to set roots for a lifetime.

Talking Together• Provides a chance to share cultural

and family traditions.

• Helps children learn how to take turns talking and listening.

• Gives children practice sharing their thoughts and feelings so they are more comfortable expressing themselves outside the home.

Keep conversations pleasant. Try using the ideas on the right for successful family meals table talk:

Eat Together • Eat BetterSet the table for the family…Set Roots for a Lifetime

Artwork courtesy of the Washington State Dairy Council

GUIDELINES FOR Mealtime Conversation:

• Take turns talking. One person talks at a time.

• Listen carefully.

• Be open to new ideas.

• Turn off the TV, phone, personal electronic devices, or other distractions.

Talking together makes for pleasant family meals. Work toward happy, relaxing conversation at meals to set roots for a lifetime.

Talking Together• Provides a chance to share cultural

and family traditions.

• Helps children learn how to take turns talking and listening.

• Gives children practice sharing their thoughts and feelings so they are more comfortable expressing themselves outside the home.

Keep conversations pleasant. Try using the ideas on the right for successful family meals table talk:



GUIDELINES FOR Mealtime Conversation:

• Take turns talking. One person talks at a time.

• Listen carefully.

• Be open to new ideas.

• Turn off the TV, phone, personal electronic devices, or other distractions.

Small Bites of N

utrition & C

onversation‘N

utritionally sound’ snacks can add to a child’s daily food intake. Preparing them

with your child provides an opportunity to talk to your

child on topics of interest.

This m

aterial was funded by U

SDA’s Supplem

ental Nutrition A

ssistance Program. T

he Supplemental N

utrition A

ssistance Program provides nutrition assistance to people w

ith low incom

e. It can help you buy nutritious foods for a better diet. To fi nd out m

ore, contact your local DSH

S Com

munity Service O

ffi ce.

This institution is an equal opportunity provider and em

ployer.

Crispy Taquitos

(Makes 12 appetizer servings)

Ingredients

2 c. salsa ½

c. cooked ch

icken,

fi nely ch

opp

ed ½

c. frozen corn

¼ c. ch

opp

ed green

onion

¼

c. chop

ped

green p

epp

er ½

c. low-fat sh

redd

ed

ched

dar ch

eese 12 corn

tortillas

4 t. vegetable oil

Directions

1. Heat oven

to 425° F. 2. In

a mediu

m bow

l, combin

e 1 cup salsa, ch

icken, corn

, green

onion

, bell pep

per an

d ch

eese.3. Soften

tortillas on th

e stovetop or in th

e microw

ave oven.

4. Spoon a h

eaping tablespoon

of fi lling on

to the cen

ter of each

tortilla. Roll up tigh

tly and secure w

ith a tooth

pick.5. Place rolled tortillas seam

-side down

on a bakin

g sheet.

Bru

sh each

lightly w

ith oil. B

ake for 10-15 min

utes or

un

til crisp an

d ligh

tly brown

ed.

6. Place on p

late and

serve with

remain

ing salsa.


TIP: For easier rolling, you can:

• U

se tortillas made w

ith fl our and corn,

• Place tortillas betw

een damp

towels w

hen

wa

rmin

g in m

icrowave oven.

Smal

l Bite

s of

Nut

ritio

n &

Con

vers

atio

n‘N

utri

tion

ally

sou

nd’

snac

ks c

an a

dd t

o a

chil

d’s

dail

y fo

od i

ntak

e.

Prep

arin

g th

em w

ith

your

chi

ld p

rovi

des

an o

ppor

tuni

ty to

talk

to y

our

child

on

topi

cs o

f in

tere

st.

Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

e Pr

ogra

m.

The

Sup

plem

enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.

Cri

spy

Taqu

itos

(Mak

es 1

2 ap

peti

zer

serv

ings

)

Ingr

edie

nts

2

c. s

alsa

½ c

. coo

ked

ch

icke

n,

fi n

ely

chop

ped

½ c

. fro

zen

cor

n ¼

c. c

hop

ped

gre

en o

nio

n

¼ c

. ch

opp

ed g

reen

pep

per

½ c

. low

-fat

sh

red

ded

ch

edd

ar c

hee

se

12

corn

tor

till

as

4 t.

veg

etab

le o

il

Dire

ctio

ns1.

Hea

t ov

en t

o 42

5° F

. 2.

In

a m

ediu

m b

owl,

com

bin

e 1

cup

sals

a, c

hic

ken

, cor

n,

gree

n o

nio

n, b

ell

pep

per

an

d c

hee

se.

3. S

ofte

n to

rtill

as o

n th

e st

ovet

op o

r in

the

mic

row

ave

oven

.4.

Spo

on a

hea

pin

g ta

bles

poon

of fi

llin

g on

to th

e ce

nte

r of

each

tort

illa.

Rol

l up

tigh

tly

and

secu

re w

ith

a to

oth

pick

.5.

Pla

ce ro

lled

tort

illas

sea

m-s

ide

dow

n o

n a

bak

ing

shee

t.

Bru

sh e

ach

ligh

tly

wit

h o

il. B

ake

for

10-1

5 m

inu

tes

or

un

til

cris

p a

nd

lig

htl

y br

own

ed.

6. P

lace

on

pla

te a

nd

ser

ve w

ith

rem

ain

ing

sals

a.


TIP

: For

eas

ier

rolli

ng, y

ou c

an:

• U

se t

orti

llas

mad

e w

ith

fl ou

r an

d co

rn,

• Pl

ace

tort

illas

bet

wee

n da

mp

tow

els

wh

en w

arm

ing

in

mic

row

ave

oven

.

CU

T H

ERE

CU

T HERE

Children get excited about eating when they help prepare food. Involve your child in planning and preparing some meals and snacks for the family. It’s fun for everyone!

Cooking Together• Introduces children to a variety of healthy foods.• Helps children learn and practice new kitchen

skills with adult direction.

A Task for Every AgeUse the information on the right to select tasks that will help your child to be successful.

When your child helps in the kitchen, remember cleanliness and safety. Wash hands with soap and

warm, running water before and after handling food or utensils. Review safety rules.

BEGINNER SKILLS• Gather ingredients• Scrub vegetables• Tear lettuce• Open packages• Stir ingredients• Peel eggs, oranges, bananas• Set the table

INTERMEDIATE SKILLS• Read recipes• Open cans• Measure ingredients• Combine ingredients• Roll dough• Shred vegetables and cheese*• Learn how to use the oven

ADVANCED SKILLS• Learn how to use the knife*• Use appliances (mixer and blender)*• Plan meals and write

shopping lists• Prepare simple meals



*With adult supervision

Children get excited about eating when they help prepare food. Involve your child in planning and preparing some meals and snacks for the family. It’s fun for everyone!

Cooking Together• Introduces children to a variety of healthy foods.• Helps children learn and practice new kitchen

skills with adult direction.

A Task for Every AgeUse the information on the right to select tasks that will help your child to be successful.

When your child helps in the kitchen, remember cleanliness and safety. Wash hands with soap and

warm, running water before and after handling food or utensils. Review safety rules.

BEGINNER SKILLS• Gather ingredients• Scrub vegetables• Tear lettuce• Open packages• Stir ingredients• Peel eggs, oranges, bananas• Set the table

INTERMEDIATE SKILLS• Read recipes• Open cans• Measure ingredients• Combine ingredients• Roll dough• Shred vegetables and cheese*• Learn how to use the oven

ADVANCED SKILLS• Learn how to use the knife*• Use appliances (mixer and blender)*• Plan meals and write

shopping lists• Prepare simple meals



*With adult supervision

Black & W

hite Bean Salad(M

akes 4 servings)

Ingredients

1 clove garlic, cut in

half

1 15-oz. can

black beans

1 15-oz. can

wh

ite beans

1 c. frozen

corn

1 small jalap

eño ch

ile p

epp

er, cored, seed

ed an

d fi n

ely chop

ped

2 m

ediu

m tom

atoes, cored an

d d

iced

1 cucu

mber, p

eeled, seed

ed an

d d

iced

2 green on

ions, trim

med

and

fi nely ch

opp

ed 1½

t. groun

d cu

min

¼ t. black p

epp

er

4 T. lime ju

ice

2 T. vegetable oil ¼

c. chop

ped

, fresh cilan

tro leaves

4 c. romain

e lettuce

Directions

1. Ru

b a large bowl w

ith garlic.

2. Drain

beans in

strainer an

d rin

se.3. In

the bow

l fold together bean

s, corn, ch

ile, tomatoes,

and

cucu

mber.

4. Mix to

gether cu

min

, black p

epp

er, lime ju

ice and

vegetable oil. Toss w

ith bean

and

vegetable mixtu

re. 5. B

efore serving ad

d cilan

tro.6. Sp

read 1 p

acked cu

p of lettu

ce on a p

late and

spoon

1½

cup

s of bean salad

over the lettu

ce.

This m


SDA’s Supplem

ental Nutrition A


he Supplemental N

utrition A


ith low incom



S Com

munity Service O

ffi ce.


ployer.


Blac

k &

Whi

te B

ean

Sala

d(M

akes

4 s

ervin

gs)

Ingr

edie

nts

1

clov

e ga

rlic

, cu

t in

hal

f

1 15

-oz.

can

bla

ck b

ean

s

1 15

-oz.

can

wh

ite

bean

s

1 c.

fro

zen

cor

n

1 sm

all

jala

peñ

o ch

ile

pep

per

, cor

ed, s

eed

ed a

nd

fi n

ely

chop

ped

2

med

ium

tom

atoe

s, c

ored

an

d d

iced

1

cucu

mbe

r, p

eele

d, s

eed

ed a

nd

dic

ed

2 gr

een

on

ion

s, t

rim

med

an

d fi

nel

y ch

opp

ed 1½

t. g

rou

nd

cu

min

¼ t

. bla

ck p

epp

er

4 T.

lim

e ju

ice

2

T. v

eget

able

oil

¼ c

. ch

opp

ed, f

resh

cil

antr

o le

aves

4

c. r

omai

ne

lett

uce

Dire

ctio

ns1.

Ru

b a

larg

e bo

wl

wit

h g

arli

c.

2. D

rain

bea

ns

in s

trai

ner

an

d r

inse

.3.

In

the

bow

l fol

d to

geth

er b

ean

s, c

orn

, ch

ile,

tom

atoe

s,

and

cu

cum

ber.

4. M

ix t

oge

ther

cu

min

, b

lack

pep

per

, li

me

juic

e an

d

vege

tabl

e oi

l. T

oss

wit

h b

ean

an

d v

eget

able

mix

ture

. 5.

Bef

ore

serv

ing

add

cil

antr

o.6.

Sp

read

1 p

acke

d c

up

of

lett

uce

on

a p

late

an

d s

poo

n

1½ c

up

s of

bea

n s

alad

ove

r th

e le

ttu

ce.

Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

e Pr

ogra

m.

The

Sup

plem

enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.


CU

T H

ERE

CU

T HERE

Special family celebrations are fun and create fond memories that set roots for a lifetime.

Family Celebrations• Help family members feel connected.• Help children practice and share family foods

and cultural traditions.

• Model and practice good manners.Try some of the ideas on the right when planning a special meal:

RESTAURANT NIGHTSet the table with a centerpiece. Have one child or teen be the waitperson and serve the family. Turn down the lights, eat by candlelight and enjoy a ‘night out’ at home.

GAME NIGHTMake individual pizzas using English muffi ns, then play a family game. Take turns choosing the game so everyone wins.

CELEBRATE THE SEASONSCelebrate opening day at the Farmers’ Market, the leaves falling, or the fi rst fl owers of spring. Or how about an indoor picnic during winter with your favorite summer foods?



Special family celebrations are fun and create fond memories that set roots for a lifetime.

Family Celebrations• Help family members feel connected.• Help children practice and share family foods

and cultural traditions.

• Model and practice good manners.Try some of the ideas on the right when planning a special meal:

RESTAURANT NIGHTSet the table with a centerpiece. Have one child or teen be the waitperson and serve the family. Turn down the lights, eat by candlelight and enjoy a ‘night out’ at home.

GAME NIGHTMake individual pizzas using English muffi ns, then play a family game. Take turns choosing the game so everyone wins.

CELEBRATE THE SEASONSCelebrate opening day at the Farmers’ Market, the leaves falling, or the fi rst fl owers of spring. Or how about an indoor picnic during winter with your favorite summer foods?



Fiesta Meatballs in Sauce

(Makes 8 servings)

Ingredients ½

med

ium

onion

, fi nely

chop

ped

2 cloves garlic, m

inced

1 t. vegetable oil

1 p

oun

d grou

nd

turkey

1 large egg

2⁄3 c. corn

meal

¼ c. fi n

ely chop

ped

cilantro

2 oz. green

chiles, can

ned

1 t. cu

min

1 t. ch

ili pow

der

½ t. salt

vegetable oil sp

ray ½

t. black pep

per

1 16-oz. jar salsa

1 14-oz. can

ned

tomatoes, low

sodiu

m

Directions

1. Preheat oven

to 350° F.2. H

eat vegetable oil in large skillet over m

ediu

m h

eat. Ad

d

onion

s, cook for a 3-4 min

utes, th

en ad

d garlic an

d stir.

Cook u

ntil both

are soft.3. In a large bow

l, combine turkey w

ith the egg, cornmeal, cilantro,

chiles an

d spices. Add th

e onion

mixture an

d mix com

pletely.4. Spray bakin

g sheet w

ith vegetable oil. Sh

ape meatballs in

to balls abou

t 2 T. each. Place on

baking sh

eet and p

lace in

oven. B

ake for 10 to 15 min

utes or u

ntil fi rm

.5. Pou

r salsa and

cann

ed tom

atoes into bakin

g dish

. Wh

en

meatballs are don

e, place meatballs on

top of sauce, cover w

ith foil. B

ake in oven

for 20 min

utes. Serve w

ith bean

s an

d rice an

d green

salad.

This m


SDA’s Supplem

ental Nutrition A


he Supplemental N

utrition A


ith low incom



S Com

munity Service O

ffi ce.


ployer.


Fies

ta M

eatb

alls

in S

auce

(Mak

es 8

ser

ving

s)

Ingr

edie

nts

½ m

ediu

m o

nio

n, fi

nel

y ch

opp

ed

2 cl

oves

gar

lic,

min

ced

1

t. v

eget

able

oil

1

pou

nd

gro

un

d t

urk

ey

1 la

rge

egg

2⁄3

c. c

orn

mea

l ¼

c. fi

nel

y ch

opp

ed c

ilan

tro

2

oz. g

reen

ch

iles

, can

ned

1

t. c

um

in

1 t.

ch

ili

pow

der

½ t

. sal

t

veg

etab

le o

il s

pra

y ½

t. b

lack

pep

per

1

16-o

z. j

ar s

alsa

1

14-o

z. c

ann

ed t

omat

oes,

low

sod

ium

Dire

ctio

ns1.

Pre

hea

t ov

en t

o 35

0° F

.2.

Hea

t veg

etab

le o

il in

larg

e sk

ille

t ove

r m

ediu

m h

eat.

Ad

d

onio

ns,

coo

k fo

r a

3-4

min

ute

s, t

hen

ad

d g

arli

c an

d s

tir.

C

ook

un

til

both

are

sof

t.3.

In

a la

rge

bow

l, co

mbi

ne tu

rkey

with

the

egg,

corn

mea

l, ci

lant

ro,

chile

s an

d sp

ices

. Add

the

onio

n m

ixtu

re a

nd

mix

com

plet

ely.

4. S

pray

bak

ing

shee

t wit

h v

eget

able

oil.

Sh

ape

mea

tbal

ls in

to

ball

s ab

out

2 T.

eac

h. P

lace

on

bak

ing

shee

t an

d p

lace

in

oven

. Bak

e fo

r 10

to

15 m

inu

tes

or u

nti

l fi r

m.

5. P

our

sals

a an

d c

ann

ed to

mat

oes

into

bak

ing

dis

h. W

hen

m

eatb

alls

are

don

e, p

lace

mea

tbal

ls o

n to

p of

sau

ce, c

over

w

ith

foil

. Bak

e in

ove

n fo

r 20

min

ute

s. S

erve

wit

h b

ean

s an

d r

ice

and

gre

en s

alad

.

Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

e Pr

ogra

m.

The

Sup

plem

enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.


CU

T H

ERE

CU

T HERE

Tuna and Green Bean Salad

Ingredients 2 c. snap beans, trimmed 1 sweet onion 2 T. vinegar 1 T. vegetable oil 2 t. lemon juice 1⁄8 t. salt 1⁄8 t. black pepper 1 clove garlic, minced 1½ c. chopped romaine lettuce 1 whole tomato, cut into wedges 14¾ oz. tuna in water, canned drained 3 T. fresh, chopped basil

Directions1. Wash green beans. Trim off ends.

Place in pot with small amount of water, bring to boil, cook for about 5 minutes or until tender crisp. Rinse with cold water and drain. Place in large bowl.

2. Peel and slice onion. Mix with drained green beans.

3. Mix vinegar, oil, lemon juice salt pepper and garlic. Pour half of the dressing mixture over green beans and onions. Toss lightly.

4. Place chopped le ttuce on plate, top with green bean and onion mixture. Top with drained tuna, arrange tomato wedges around plate. Sprinkle with fresh basil.



Tuna and Green Bean Salad

Ingredients 2 c. snap beans, trimmed 1 sweet onion 2 T. vinegar 1 T. vegetable oil 2 t. lemon juice 1⁄8 t. salt 1⁄8 t. black pepper 1 clove garlic, minced 1½ c. chopped romaine lettuce 1 whole tomato, cut into wedges 14¾ oz. tuna in water, canned drained 3 T. fresh, chopped basil

Directions1. Wash green beans. Trim off ends.

Place in pot with small amount of water, bring to boil, cook for about 5 minutes or until tender crisp. Rinse with cold water and drain. Place in large bowl.

2. Peel and slice onion. Mix with drained green beans.

3. Mix vinegar, oil, lemon juice salt pepper and garlic. Pour half of the dressing mixture over green beans and onions. Toss lightly.

4. Place chopped le ttuce on plate, top with green bean and onion mixture. Top with drained tuna, arrange tomato wedges around plate. Sprinkle with fresh basil.



This m


SDA’s Supplem

ental Nutrition A


he Supplemental N

utrition A


ith low incom



S Com

munity Service O

ffi ce.


ployer.

Meatball Soup

(Makes 8 servings)

Ingredients 8 c. low

sodiu

m ch

icken broth

1 T. ch

ili pow

der

1 bay leaf ½

t. groun

d cu

min

¼ c. ch

opp

ed on

ion ½

c. chop

ped

green p

epp

er

½ p

oun

d lean

groun

d beef

½ p

oun

d grou

nd

chicken

¼ c. m

inced

onion

1 large clove min

ced garlic

1 t. salt ½

t. dried

oregano

½ t. grou

nd

black pep

per

¼ c. m

asa harin

a

1 14.5-oz. can tom

atoes with

green ch

iles 2 c. ch

opp

ed cabbage

1 c. each: carrot, celery, su

mm

er squ

ash, frozen

corn ½

c. fi nely ch

opp

ed cilan

tro

Directions

1. In a large pot, m

ix broth, ch

ili powder, cum

in, bay leaf,

¼ cup ch

opped onion

and green

pepper. Bring to a boil.

2. In a bow

l, mix ch

icken, beef, ¼

cup

onion

, tomato,

garlic, salt, oregan

o, p

epp

er and

masa h

arina. M

ix u

ntil even

ly blend

ed.

3. Form 1 in

ch m

eatballs. Place meatballs in

boiling broth

an

d lower h

eat. Simm

er on low

heat for 10-15 m

inutes.

4. Add can

ned tom

atoes, cabbage, carrots and celery. Brin

g to a sim

mer an

d cook for 10 min

utes. Add corn

and squash

. C

ook for anoth

er 5 min

utes. Garn

ish w

ith cilan

tro.

TIP: Substitute eight cups w

ater + 4 bouillon cubes for chicken broth.


Thi

s m

ater

ial

was

fun

ded

by U

SDA’

s Su

pple

men

tal

Nut

riti

on A

ssis

tanc

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The

Sup

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enta

l N

utri

tion

A

ssis

tanc

e Pr

ogra

m p

rovi

des

nutr

itio

n as

sist

ance

to

peop

le w

ith

low

inco

me.

It

can

help

you

buy

nut

riti

ous

food

s fo

r a

bett

er d

iet.

To

fi nd

out

mor

e, c

onta

ct y

our

loca

l DSH

S C

omm

unit

y Se

rvic

e O

ffi c

e.

Thi

s in

stit

utio

n is

an

equa

l opp

ortu

nity

pro

vide

r an

d em

ploy

er.

Mea

tbal

l Sou

p(M

akes

8 s

ervi

ngs)

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edie

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8 c

. low

sod

ium

ch

icke

n b

roth

1

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. ch

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reen

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n ¼

c. m

ince

d o

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n 1

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min

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1 t

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t ½

t. d

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t. g

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c. m

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4.5-

oz. c

an t

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oes

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. ch

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ge 1

c. e

ach

: car

rot,

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su

mm

er s

qu

ash

, fro

zen

cor

n ½

c. fi

nel

y ch

opp

ed c

ilan

tro

Dire

ctio

ns1.

In

a la

rge

pot,

mix

bro

th, c

hili

pow

der,

cum

in, b

ay le

af,

¼ c

up c

hop

ped

onio

n a

nd

gree

n p

eppe

r. Br

ing

to a

boi

l.2.

In

a b

owl,

mix

ch

icke

n,

beef

, ¼

cu

p o

nio

n,

tom

ato,

ga

rlic

, sa

lt,

ore

gan

o,

pep

per

an

d m

asa

har

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u

nti

l ev

enly

ble

nd

ed.

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orm

1 in

ch m

eatb

alls

. Pla

ce m

eatb

alls

in b

oilin

g br

oth

an

d lo

wer

hea

t. S

imm

er o

n lo

w h

eat f

or 1

0-15

min

utes

.4.

Add

can

ned

tom

atoe

s, c

abba

ge, c

arro

ts a

nd

cele

ry. B

rin

g to

a

sim

mer

an

d co

ok fo

r 10

min

utes

. Add

cor

n a

nd

squa

sh.

Coo

k fo

r an

oth

er 5

min

utes

. Gar

nis

h w

ith

cila

ntr

o.

TIP

: Sub

stitu

te e

ight

cup

s w

ater

+

4 bo

uillo

n cu

bes

for c

hick

en b

roth

.


CU

T H

ERE

CU

T HERE

mealtime conversation - nutrition education site · black & white bean salad (makes 4 servings)...

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