side dishes, they make the meal - extension winnebago county...side dishes, they make the meal 7...

SIDE DISHES, they make the meal 1

SIDE DISHES, they makethe meal

ChooseMyPlate Table of Contents

U.S. DEPARTMENT OF AGRICULTURE USDA is an equal opportunity provider, employer, and lender.


Table of ContentsHoneydew Summer Salad Wedges 3 ................................................................................................................. Vegetable Salad 5 ................................................................................................................................................. Spring Vegetable Saute 7 .................................................................................................................................... Pasta Salad 9 ......................................................................................................................................................... Conchas de coliflor con queso 11 ....................................................................................................................... Tomato and Cucumber Salad 13 ......................................................................................................................... Taco Flavored Potatoes 15 .................................................................................................................................. Scalloped Potatoes 17 .......................................................................................................................................... Classic Macaroni and Cheese 19 ......................................................................................................................... Snappy Rice Dish 21 ............................................................................................................................................. Mexican Rice 23 ..................................................................................................................................................... Apple Cranberry Salad Toss 25 ........................................................................................................................... Oprah's Outtasight Salad 27 ............................................................................................................................... Apple Coleslaw 29 ................................................................................................................................................. Zucchini Au Gratin 31 ........................................................................................................................................... Oven-Roasted Vegetables 33 .............................................................................................................................. Louisiana Green Beans 35 ................................................................................................................................... Spanish Cauliflower 37 ......................................................................................................................................... Black Bean and Rice Salad 40 ............................................................................................................................. Green Beans and New Potatoes 42 .................................................................................................................... Summer Squash, Italian Style 44 ....................................................................................................................... Waldorf Salad 46 ................................................................................................................................................... Delicious Oven French Fries 48 .......................................................................................................................... Oven Baked Sweet Potato Fries 50 .................................................................................................................... Spaghetti Squash with Tomatoes, Basil, and Parmesan 52 ........................................................................... Confetti Grain Salad 54 ........................................................................................................................................




Honeydew Summer Salad Wedges

Makes: 8 servings

This chilled, fruit, salad is perfect to enjoy on a hot summer day!

Ingredients1 honeydew melon1 package gelatin, lemon flavored (3 ounce)1/2 cup water (boiling)1/2 cup water (iced)ice cubes1 cup whole strawberries (hulled)

Directions

Cut melon in half; scoop out seeds.1.Pat the inside of the melon dry using paper towels.2.Dissolve gelatin in boiling water.3.Combine ice water and ice cubes to make one cup.4.Add to gelatin and stir until slightly thickened.5.Remove any un-melted ice.6.Place each melon half in a small bowl to hold straight and firm.7.Place half of strawberries in each melon half.8.Pour gelatin mixture over berries.9.Cover with plastic wrap and chill until firm, about 3 hours.10.To serve, cut into wedges.11.

Source: Iowa Nutrition Network, Pick a Better Snack: A Social Marketing Campaign, 2003




Nutrition InformationServing Size: 1/8 of recipe (243g)

Nutrients Amount

Calories 93

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 74 mg

Total Carbohydrate 22 g

Dietary Fiber 1 g

Total Sugars 20 g

Added Sugars included 9 g

Protein 2 g

Vitamin D 0 mcg

Calcium 13 mg

Iron 0 mg

Potassium 313 mg

Note: only nutrients that are available will show onthis display

MyPlate Food Groups

Fruits 3/4 cups

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Vegetable Salad

Makes: 12 servings

This tasty, marinaded veggies salad uses canned veggies and can be enjoyed at any time of the year. Use freshvegetables if you have them on hand.

Ingredients1 can whole kernel corn (12 ounce, drained)1 can carrot (14 1/2 ounce, drained)1 can green beans (14 1/2 ounces, drained)1 can tomatoes (14 1/2 ounces, - chopped)1 tablespoon onion (finely chopped)1 tablespoon green pepper ( finely chopped)1/3 cup tomato juice from canned tomatoes1/4 cup vegetable oil1/3 cup vinegar2 tablespoon corn syrup1/8 teaspoon black pepper

Directions

1. Drain corn, carrots, and green beans. Throw away liquid. Rinse vegetables and drain again.

2. Drain tomatoes. Save 1/3 cup of the liquid.

3. Mix corn, carrots, green beans, tomatoes, onion, and green pepper in a large bowl.

4. Mix together all other ingredients in a separate bowl.

5. Pour over vegetables.

6. Cover and set aside for at least 3 hours in the refrigerator.

Source: University of Wyoming, Cooperative Extension, Cent$ible Nutrition Cook Book, p.fv-28




Nutrition InformationServing Size: 1/2 cup salad, 1/12 of recipe (144g)

Nutrients Amount

Calories 86

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 254 mg


Dietary Fiber 2 g

Total Sugars 5 g


Protein 1 g

Vitamin D 0 mcg

Calcium 33 mg

Iron 1 mg

Potassium 197 mg


MyPlate Food Groups

Vegetables 3/4 cups






Spring Vegetable Saute

Makes: 4 servings

Bursting with delicious spring flavors, this delicious sauté is perfect with a side of roasted chicken, fish, or tofu.

Ingredients1 teaspoon olive oil1/2 cup sweet onion (sliced)1 garlic clove (finely chopped)3 new potatoes (tiny, quartered)3/4 cup carrot (sliced)3/4 cup asparagus pieces3/4 cup sugar snap peas, or green beans1/2 cup radishes (quartered)1/4 teaspoon salt1/4 teaspoon black pepper1/2 teaspoon dill (dried)

Directions

1. Heat the oil in a skillet. Cook the onion 2 minutes, add the garlic and cook another minute

2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes.

3. If the vegetables start to brown, add a Tablespoon or 2 of water.

4. Now add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender - about 4minutes more.

5. Serve immediately.

Source: National Cancer Institute (NCI), 5-A-Day Web site

http://www.5aday.gov





Nutrients Amount

Calories 138

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 177 mg


Dietary Fiber 5 g

Total Sugars 4 g


Protein 4 g

Vitamin D 0 mcg

Calcium 46 mg

Iron 2 mg

Potassium 752 mg


MyPlate Food Groups

Vegetables 1 1/2 cups






Pasta Salad

Makes: 12 servings

Easy and delicious, make this tasty pasta salad for your next picnic.

Ingredients3 cup pasta, uncooked1/2 cup celery (chopped)1 bell pepper (medium, chopped)1/2 cup carrot (diced)1/2 cup broccoli (chopped)1/3 cup mayonnaise1 1/2 tablespoon garlic powder1/4 teaspoon black pepper

Directions

1. Cook pasta according to package directions.

2. Drain and place in bowl or pan.

3. Add the rest of the ingredients and mix well.

4. Cool in refrigerator before serving.

Source: University of California, Cooperative Extension Fresno County, Easy and Nutritious Family Recipes




Nutrition InformationServing Size: 1/2 cup, 1/12 of recipe (58g)

Nutrients Amount

Calories 143

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 3 mg

Sodium 49 mg


Dietary Fiber 2 g

Total Sugars 1 g


Protein 4 g

Vitamin D 0 mcg

Calcium 12 mg

Iron 1 mg

Potassium 99 mg


MyPlate Food Groups

Vegetables 1/4 cups

Grains 3/4 ounces






Cauliflower Shells with Cheese

Makes: 7 Servings

Creamy cauliflower and low-fat cheese make a delicious sauce for this pasta dish.

Ingredients1 pound whole wheat pasta shells8 cup water2 cup chopped cauliflower1 1/2 cup milk, non-fat1 teaspoon garlic salt1/4 cup flour1/4 cup vegetable oil1 cup cheese, low-fat

Directions

1. Fill 1 pot with 6 cups of water and bring to a boil. Once the water is boiling, add pasta and cook for 8 minutes.

2. Drain pasta and fill the same pot with 2 cups of water, bring to a boil.

3. Place the chopped cauliflower in the boiling water and cook until the florets are soft (about 4 minutes). Draincauliflower.

4. Placed the cooked cauliflower, 1/2 cup milk, and garlic salt in a blender and blend until smooth.

5. In a separate pot, heat oil. Add the flour and whisk until the mixture is smooth. Add 1 cup of milk and cook themixture until it bubbles and thickens. Add the cheese and cauliflower and mix.

6. Once the mixture is complete, remove from heat. Add the pasta back into the sauce and serve.

Source: Michigan State University Extension - Midland County.With Veggies, More Matters! cookbook

http://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/cauliflower-shells-cheese




Nutrition InformationServing Size: 1/7 of recipe

Nutrients Amount

Calories 359

Total Fat 10 g

Saturated Fat 2 g

Cholesterol 6 mg

Sodium 233 mg


Dietary Fiber 6 g

Total Sugars 5 g


Protein 17 g

Vitamin D 1 mcg

Calcium 255 mg

Iron 2 mg

Potassium 273 mg


MyPlate Food Groups

Vegetables 1/4 cups

Grains 2 5/6 ounces

Dairy 3/4 cups






Tomato and Cucumber Salad

Makes: 12 Servings

Ingredients

Salad

4 large tomatoes, cubed1 large cucumber, chopped1 cup red onion, chopped1 cup green pepper, chopped1/3 cup parsley, chopped

Dressing

1/3 cup apple cider vinegar1 tablespoon olive oil2 clove garlic, minced1/2 teaspoon salt1/2 teaspoon ground black pepper1/2 teaspoon sugar

Directions

1. In a large bowl, combine the salad ingredients.

2. In a small bowl, mix the dressing ingredients together.

3. Pour the dressing over the salad. Mix well.

4. Refrigerate for at least 1 hour before serving.

Source: Nebraska Nutrition Education Program




Nutrition InformationServing Size: 3/4 cup

Nutrients Amount

Calories 35

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 103 mg


Dietary Fiber 1 g

Total Sugars 3 g


Protein 1 g

Vitamin D 0 mcg

Calcium 18 mg

Iron 0 mg

Potassium 234 mg


MyPlate Food Groups

Vegetables 3/4 cups






Taco Flavored Potatoes

Makes: 5 servingsCook Time: 40 minutes

Potatoes are coated with taco seasoning and corn meal then baked in the oven until golden brown.

Ingredients4 new potatoes (medium, rose or white)2 tablespoon olive oil2 tablespoon taco seasoning (1/2 package)3/16 cup corn meal

Directions

1. Preheat oven to 400 degrees.

2. Wash and scrub potatoes well. Cut the potatoes in half, lengthwise and then into quarters and again into eightpieces.

3. Place potatoes in large mixing bowl, toss with the olive oil until potatoes are well coated.

4. Sprinkle the seasonings and corn meal over potatoes, toss again until coated.

5. Arrange the potatoes on a nonstick baking sheet and bake for approximately 30 minutes until potatoes aregolden brown.

Source: California Health Department - Los Angeles County, Es Facil CampaignSubmitted by Maria Cisneros




Nutrition InformationServing Size: 6 potato wedges, 1/5 of recipe(133g)

Nutrients Amount

Calories 173

Total Fat 6 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 10 mg


Dietary Fiber 3 g

Total Sugars 1 g


Protein 3 g

Vitamin D 0 mcg

Calcium 17 mg

Iron 1 mg

Potassium 586 mg


MyPlate Food Groups

Vegetables 3/4 cups

Grains 1/4 ounces






Scalloped Potatoes

Makes: 4 servings

A hearty side dish that would go well with a flavorful fish recipe and a fresh green salad.

Ingredients2 small potatoes (2 pounds, sliced thin)2 tablespoon margarine1 cup onion (sliced)3 tablespoon flour1/4 teaspoon pepper2 cup milk, whole

Directions

1. Wash potatoes; peel and cut into thin slices.

2. Melt 1 Tablespoon of margarine in heavy, deep skillet. Remove skillet from heat; spread half of potato slices inskillet.

3. Cover potatoes with onions. Sprinkle half of flour and pepper over potato mixture.

4. Add remaining potato slices, flour and pepper. Cut 1 Tablespoon of margarine into small pieces and place ontop of potato mixture.

5. Pour milk over potato mixture; bring to boil over high heat. Reduce heat to medium low, cover, and cook untilpotatoes are tender, about 15 minutes.

Source: USDA, Center for Nutrition Policy and Promotion (CNPP), Recipes and Tips for Healthy, Thrifty Meals,2000

http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm

http://www.pueblo.gsa.gov/cic_text/food/rec-thrifty/recipes.htm




Nutrition InformationServing Size: 1 1/2 cups prepared potatoes, 1/4of recipe (390g)

Nutrients Amount

Calories 424

Total Fat 10 g

Saturated Fat 3 g

Cholesterol 12 mg

Sodium 121 mg


Dietary Fiber 8 g

Total Sugars 11 g


Protein 12 g

Vitamin D 2 mcg

Calcium 190 mg

Iron 3 mg

Potassium 1660 mg


MyPlate Food Groups


Grains 1/4 ounces

Dairy 1/2 cups






Classic Macaroni and Cheese

Makes: 8 servings

The ultimate comfort food! This healthier version of a family favorite uses non-fat evaporated milk and low-fatcheese to create its creamy sauce.

Ingredients2 cup macaroni1/2 cup onion (chopped)1/2 cup evaporated milk, non-fat1 large egg (beaten)1/4 teaspoon black pepper1 1/4 cup cheese, finely shredded sharp cheddar, lowfatcooking oil spray

Directions

1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.

2. Spray a casserole dish with nonstick cooking oil spray.

3. Preheat oven to 350 degrees.

4. Lightly spray saucepan with nonstick cooking oil spray.

5. Add onions to saucepan and sauté for about 3 minutes.

6. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.

7. Transfer mixture into casserole dish.

8. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Source: National Heart, Lung and Blood Institute (NHLBI), Heart Healthy Home Cooking African American Style

http://www.nhlbi.nih.gov/health/public/heart/other/chdblack/cooking.pdf




Nutrition InformationServing Size: 1/2 cup, 1/8 of recipe (84g)

Nutrients Amount

Calories 170

Total Fat 3 g

Saturated Fat 1 g

Cholesterol 28 mg

Sodium 136 mg


Dietary Fiber 1 g

Total Sugars 3 g


Protein 11 g

Vitamin D 0 mcg

Calcium 131 mg

Iron 1 mg

Potassium 121 mg


MyPlate Food Groups

Grains 1 ounces

Protein Foods 1/4 ounces

Dairy 1/4 cups






Snappy Rice Dish

Makes: 2 servings

This recipe can be made in a microwave. Perfect for busy weekdays, this vegetable side dish is full of fiber.

Ingredients1 cup vegetables, frozen or fresh (cut into bite size pieces)1/2 cup chicken broth, reduced sodium (or use water)1 cup brown rice, cooked, or any other rice1/2 can kidney beans (about 7 oz) or chick peas, pink beans, kidney beansdill weed (fresh snipped or dry, to taste)pepper (to taste)

Directions

1. Cook the vegetables in the chicken broth (or water) using a small pan, pot, or electric skillet, on medium highheat.*

2. Cook the vegetables the way you like them (firm or soft), stirring gently. Add more broth as needed to keepthe vegetables moist.

3. Add the rice, canned beans and seasonings. Steam fry until heated through.

* Microwave version: Follow the same steps above. Use a microwave safe, covered dish. Stir the vegetablesevery 2 to 3 minutes. Just before they are cooked, add the rice, beans and herbs. Cook until heated. Rotate thedish & stir gently.

Source: University of Connecticut, Family Nutrition Program, Senior Nutrition Awareness Project(SNAP)Summer 1999 Newsletter





Nutrients Amount

Calories 314

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 310 mg


Dietary Fiber 14 g

Total Sugars 4 g


Protein 16 g

Vitamin D 0 mcg

Calcium 66 mg

Iron 4 mg

Potassium 686 mg


MyPlate Food Groups


Grains 1 1/4 ounces

Protein Foods 2 1/2 ounces






Mexican Rice

Makes: 8 servings

Rice, vegetables, and seasoning are a winning flavor combination in this tasty side dish.

Ingredients2 tablespoon vegetable oil2 cup rice, long-grain white, uncooked3 cup chicken broth, low-sodium1 1/2 cup onion (white, finely chopped)2 teaspoon garlic (minced)1 can Mexican or Italian style tomatoes (14 1/2 ounce)1/2 teaspoon salt1 green bell pepper (seeded and chopped)

Directions

1. Heat oil in medium-size saucepan over medium heat. Saute the rice until just golden, about 5 minutes. Add1/2 cup of chicken broth if moisture is needed.

2. Add onions and garlic and saute for a minute or two.

3. Stir in the tomatoes and their juice, the rest of the chicken broth, salt and bell pepper. Bring to a boil.

4. Reduce heat to low. Cover and simmer for about 20-25 minutes, or until the broth is absorbed.

Source: California Department of Health Services, Celebrate Health with a Lowfat FiestaCalifornia Project LEAN

http://www.californiaprojectlean.org

http://www.californiaprojectlean.org





Nutrients Amount

Calories 243

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 235 mg


Dietary Fiber 2 g

Total Sugars 3 g


Protein 6 g

Vitamin D 0 mcg

Calcium 44 mg

Iron 2 mg

Potassium 295 mg


MyPlate Food Groups

Vegetables 1/2 cups

Grains 1 3/4 ounces






Apple Cranberry Salad Toss

Makes: 8 servings

Enjoy the best of fall flavors with this sweet and tart green salad. Light yet crisp, it’s a perfect dish for theautumnal change of weather.

Ingredients1 head of lettuce (about 10 cups)2 apples (medium, sliced)1/2 cup walnuts (chopped)1 cup dried cranberries1/2 cup green onion (sliced)3/4 cup vinaigrette dressing

Directions

1. Toss lettuce, apples, walnuts, cranberries, and onions in a large bowl.

2. Add dressing; toss to coat. Serve immediately.

Source: USDA Food and Nutrition Service, Creative Recipes for Less Familiar USDA Commodities Used byHousehold ProgramsFood Distribution Service





Nutrients Amount

Calories 174

Total Fat 10 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 227 mg


Dietary Fiber 3 g

Total Sugars 17 g


Protein 2 g

Vitamin D 0 mcg

Calcium 30 mg

Iron 1 mg

Potassium 206 mg


MyPlate Food Groups

Fruits 1/2 cups

Vegetables 3/4 cups







Oprah's Outtasight Salad

Makes: 4 servings

This dish is overflowing with fresh veggies and fun flavors. Pineapple adds extra tang.

Ingredients2 cup salad greens (of your choice)1 cup vegetables (tomatoes, cucumbers, carrots, green beans) (chopped)cup pineapple chunks, drained (canned in juice, or fresh orange segments)1/4 cup Dynamite Dressing1 1/2 teaspoon white vinegar1/4 cup yogurt, non-fat, fruit-flavored1/16 cup orange juice (1 Tablespoon)

Salad Toppings:

2 tablespoon nuts, any kind (chopped)2 tablespoon raisins (or dried cranberries)

Directions

1. Put mixed salad greens on a large platter or in a salad bowl.

2. In a large bowl, mix chopped vegetables and pineapple or orange segments. Add dressing and stir. Spoonmixture over salad greens.

3. Top with raisins and nuts. Serve.

DYNAMITE DRESSING PREPARATION:

1. In a small bowl, mix all ingredients. Refrigerate until ready to serve.

Source:

California 5 A Day, It’s So EasyContra Costa Health Services




Nutrition InformationServing Size: 1 cup prepared salad, 1/4 of recipe(168g)

Nutrients Amount

Calories 106

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 35 mg


Dietary Fiber 2 g

Total Sugars 17 g


Protein 3 g

Vitamin D 0 mcg

Calcium 56 mg

Iron 1 mg

Potassium 365 mg


MyPlate Food Groups

Fruits 1/4 cups

Vegetables 1/2 cups







Apple Coleslaw

Makes: 4 servings

The sweet and crunchy coleslaw blends cabbage, carrot, apple, and green pepper for a colorful side dish. Youcan also try it without the mayonnaise!

Ingredients2 cup cabbage1 carrot (medium, grated)1/2 green pepper (chopped)1 apple (chopped)5 tablespoon yogurt, low-fat1 tablespoon mayonnaise, low-fat1 teaspoon lemon juice1/4 teaspoon dill weed

Directions

1. Wash the cabbage. Cut it into fine shreds, until you have 2 cups of cabbage.

2. Peel the carrot. Grate it with a grater.

3. Chop half a green pepper into small pieces.

4. Remove the core, and chop the apple.

5. Put the cabbage, carrot, green pepper, and apple in a large mixing bowl. Stir together.

6. Put the yogurt, mayonnaise, lemon juice, and dill weed in a small bowl. Stir together to make a dressing.

7. Pour the dressing over the salad. Toss to mix.

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education NetworkWebsite Recipes





Nutrients Amount

Calories 62

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 1 mg

Sodium 59 mg


Dietary Fiber 2 g

Total Sugars 7 g


Protein 2 g

Vitamin D 0 mcg

Calcium 59 mg

Iron 0 mg

Potassium 232 mg


MyPlate Food Groups

Fruits 1/4 cups

Vegetables 3/4 cups






Zucchini Au Gratin


A fast and delicious way to prepare the zucchini or yellow squash flooding your garden or market this summer.

Ingredients4 cup zucchini (thinly sliced)1/2 cup onion (sliced)2 tablespoon water1 tablespoon margarinepepper (to taste)3 tablespoon Parmesan cheese (grated)

Directions

1. Wash and slice vegetables. Place zucchini, onion, water, margarine, and pepper in a frying pan. Cover andcook over medium heat for one minute.

2. Remove cover and cook until crisp-tender, about 10 minutes.

3. Turn with large spoon to cook evenly.

4. Sprinkle with cheese; toss lightly.

5. Serve at once.

Source: Michigan State University Cooperative Extension Service, Eating Right is BasicNutrition Education Program




Nutrition InformationServing Size: 3/4 cup, 1/7 of recipe

Nutrients Amount

Calories 38

Total Fat 2 g

Saturated Fat 1 g

Cholesterol 1 mg

Sodium 49 mg


Dietary Fiber 1 g

Total Sugars 2 g


Protein 2 g

Vitamin D 0 mcg

Calcium 39 mg

Iron 0 mg

Potassium 188 mg


MyPlate Food Groups

Vegetables 3/4 cups






Oven-Roasted Vegetables

Makes: 6 servings

This simple and delicious vegetable dish is perfect with your favorite entrée.

Ingredients2 tablespoon vegetable oil1 tablespoon lemon juice1/2 teaspoon Italian seasoning1/4 teaspoon salt1/4 teaspoon black ground pepper3 cup fresh vegetables (cut up, such as potatoes, broccoli, carrots, cauliflower, or red peppers)

Directions

1. Preheat the oven to 450 degrees.

2. In a small bowl, mix the oil, lemon juice, herbs, salt and pepper.

3. Wash, peel, and cut the fresh vegetables to get 3 cups cut-up vegetables.

4. Spread vegetable on pan.

5. Coat the vegetables with the oil mixture.

6. Bake for 20 minutes. Stir after the first 10 minutes of baking.

7. Serve the vegetables while they are still hot.





Nutrition InformationServing Size: 1/2 cup prepared vegetables, 1/6of recipe (71g)

Nutrients Amount

Calories 99

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 101 mg


Dietary Fiber 2 g

Total Sugars 1 g


Protein 2 g

Vitamin D 0 mcg

Calcium 11 mg

Iron 1 mg

Potassium 321 mg


MyPlate Food Groups

Vegetables 1/2 cups






Louisiana Green Beans

Makes: 4 servings

Jazz up canned green beans with peppers, onions, and tomatoes!

Ingredients1/4 cup onion (chopped)1/4 cup green pepper (chopped)1/2 cup celery (chopped)2 can green beans (16 ounces each, drained)1 can tomatoes (14.5 ounces)

Directions

1. Peel and chop the onion.

2. Chop the green pepper and celery.

3. Drain the liquid from the green beans. Rinse with water.

4. Put the green beans in a saucepan. Add enough water to cover them

5. Cook the green beans on low heat until tender. Then drain off the water.

6. Combine all the ingredients in a skillet.

7. Cook over medium heat for 15 minutes, until the celery is tender and the food is hot.






Nutrients Amount

Calories 77

Total Fat 1 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 649 mg


Dietary Fiber 8 g

Total Sugars 6 g


Protein 4 g

Vitamin D 0 mcg

Calcium 123 mg

Iron 3 mg

Potassium 484 mg


MyPlate Food Groups







Spanish Cauliflower

Makes: 6 servings

This is a delicious and filling side dish that goes well with your favorite sandwich or salad.

Ingredients1 tablespoon vegetable oil1 onion (medium)1/4 teaspoon garlic powder1 head of cauliflower2 tomatoes (large)1/2 teaspoon ground black pepper1 tablespoon parsley (dried)1/4 cup Parmesan cheese (grated)

Directions

1. Chop the cauliflower into 2 inch pieces.

2. Peel the onion. Chop it into small pieces.

3. Chop the tomatoes into small pieces.

4. Put the cauliflower in a pan. Add 1 inch of water.

5. Cook over medium heat, and let it boil for 3 minutes.

6. In a large pan, heat the oil, and add the onion.

7. Cook over medium heat for 3 to 5 minutes.

8. Add the garlic and cauliflower.

9. Cook while stirring for 3 minutes, until lightly browned.

10.Add the tomatoes and pepper.

11.Cook for 5 more minutes.




12. Serve with a sprinkle of parsley and cheese.





Nutrition InformationServing Size: 1/2 cup prepared cauliflower, 1/6 ofrecipe (220g)

Nutrients Amount

Calories 78

Total Fat 4 g

Saturated Fat 1 g

Cholesterol 2 mg

Sodium 80 mg


Dietary Fiber 3 g

Total Sugars 4 g


Protein 4 g

Vitamin D 0 mcg

Calcium 75 mg

Iron 1 mg

Potassium 478 mg


MyPlate Food Groups







Black Bean and Rice Salad

Makes: 3 servings

Full of protein, fiber, and flavor, this salad works well as a side dish or stands alone as a main dish. It can also bemade ahead of time and refrigerated.

Ingredients1/2 cup onion (chopped)1/2 cup bell pepper (green or red, chopped)1 cup brown rice (or white rice, cooked and cooled)1 can black beans (15 ounce, drained and rinsed)1/4 cup rice vinegar (or white wine vinegar or lemon juice)1/2 mustard powder (1/2 teaspoon, optional)1 clove garlic (chopped, or 1/2 teaspoon garlic powder)1/2 teaspoon salt1/4 teaspoon pepper2 tablespoon vegetable oil

Directions

1. In a mixing bowl, stir together onion, red or green pepper, rice and beans.

2. In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, salt, pepper and vegetable oil. Shake untildressing is evenly mixed.

3. Pour dressing over bean mixture and stir to mix evenly. Chill for at least one hour. Serve cold as a side dish ormain dish.

Source: Montana State University Extension Service, Montana Extension Nutrition Education ProgramWebsite Recipes

http://www.montana.edu/nep/recipes.htm

http://www.montana.edu/nep/recipes.htm




Nutrition InformationServing Size: 1 cup, 1/3 of recipe (289g)

Nutrients Amount

Calories 520

Total Fat 12 g

Saturated Fat 2 g

Cholesterol 0 mg

Sodium 688 mg


Dietary Fiber 17 g

Total Sugars 3 g


Protein 18 g

Vitamin D 0 mcg

Calcium 114 mg

Iron 5 mg

Potassium 823 mg


MyPlate Food Groups


Grains 2 ounces

Protein Foods 3 1/4 ounces






Green Beans and New Potatoes


Frozen green beans and potatoes are boiled in a pot with onion and salt to make an easy side dish for dinner.

Ingredients3 1/2 cup frozen green beans (16 oz bag)8 potatoes (small, washed, peeled, and halved)1 onion (medium, chopped)1/4 teaspoon salt

Directions

1. Add all ingredients to a large stock pot and cover with water.

2. Bring to a boil and reduce to medium heat.

3. Cook until green beans and potatoes are tender.

Source: Tara Caulder, Soaad Ali, and Laide Bello(Supervised by Dr. Mira Mehta and Terri Kieckhefer), Healthy Cookbook for African American Populations





Nutrients Amount

Calories 204

Total Fat 0 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 112 mg


Dietary Fiber 8 g

Total Sugars 4 g


Protein 6 g

Vitamin D 0 mcg

Calcium 65 mg

Iron 2 mg

Potassium 1105 mg


MyPlate Food Groups







Summer Squash, Italian Style

Makes: 4 servings

Fresh sweet basil and cheese give summer squash a burst of flavor.

Ingredients2 tablespoon vegetable oil1 summer squash (medium, thinly sliced)1 tablespoon watersalt and pepper (optional, to taste)1 tablespoon sweet basil, fresh6 tablespoon Parmesan cheese or Romano cheese (grated)

Directions

1. Using a large, ovenproof frying pan, heat 1 Tablespoon of oil to medium high.

2. Arrange squash in pan, add water and season lightly with salt, pepper and basil.

3. Cover and cook over medium heat for 5 minutes, or until tender crisp.

4. Sprinkle with cheese and drizzle with remaining oil. Place under a preheated broiler and broil until cheesemelts and browns slightly.

Tip: Add cut up fresh tomatoes, green peppers, green beans, eggplant, onions, or other vegetables in season.

Source: Connecticut Food Policy Council, Farm Fresh Summer Recipes

http://www.foodpc.state.ct.us/cookbook%20x1a-rev1%2012-30-07.pdf




Nutrition InformationServing Size: 1/2 cup (108g)

Nutrients Amount

Calories 98

Total Fat 9 g

Saturated Fat 2 g

Cholesterol 5 mg

Sodium 104 mg


Dietary Fiber 1 g

Total Sugars 1 g


Protein 3 g

Vitamin D 0 mcg

Calcium 97 mg

Iron 0 mg

Potassium 136 mg


MyPlate Food Groups

Vegetables 1/2 cups

Dairy 1/4 cups






Waldorf Salad

Makes: 6 servings

Extra apples from the market? Try this Waldorf Salad with walnuts and cruchy fall apples.

Ingredients1/4 cup walnuts (chopped)2 apples (cored and diced)1 cup celery (diced)1/2 cup raisins1/4 cup plain yogurt, non-fat1/2 teaspoon sugar1 teaspoon lemon juice

Directions

Preheat oven to 350 degrees.1.Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are2.evenly toasted.Combine apples, celery, nuts, and raisins.3.Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.4.Refrigerate leftovers within 2 hours.5.

Source:

Oregon State University Cooperative Extension Service,Healthy Recipes




Nutrition InformationServing Size: 2/3 cup (87g)

Nutrients Amount

Calories 103

Total Fat 3 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 23 mg


Dietary Fiber 2 g

Total Sugars 14 g


Protein 2 g

Vitamin D 0 mcg

Calcium 41 mg

Iron 0 mg

Potassium 232 mg


MyPlate Food Groups

Fruits 1/2 cups

Vegetables 1/4 cups







Delicious Oven French Fries

Makes: 5 servings

These oven fries are crisp and seasoned with pepper, allspice, garlic powder, onion powder, and salt.

Ingredients2 potatoes (large, about 2 pounds)8 cup water (ice)1 teaspoon garlic powder1 teaspoon onion powder1/4 teaspoon salt1 teaspoon white pepper (ground)1/4 teaspoon allspice1 teaspoon pepper flakes (hot)1 tablespoon vegetable oil

Directions

1. Scrub potatoes and cut into 1/2 inch strips.

2. Place potato strips into ice water, cover, and chill for 1 hour or longer.

3. Remove potatoes and dry strips thoroughly.

4. Place garlic powder, onion powder, salt, white pepper, allspice and pepper flakes in plastic bag.

5. Toss potatoes in spice mixture.

6. Brush potatoes with oil.

7. Place potatoes in nonstick shallow baking pan.

8. Cover with aluminum foil and place in 475° F oven for 15 minutes.

9. Remove foil and continue baking uncovered for additional 15-20 minutes or until golden brown. Turn friesoccasionally to brown on all sides.

Source: US Department of Health and Human Services, SmallStep.gov Step 2: Eat Better

http://www.smallstep.gov/step_2/step2_recipes.html




Nutrition InformationServing Size: 1 cup (623g)

Nutrients Amount

Calories 144

Total Fat 3 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 141 mg


Dietary Fiber 4 g

Total Sugars 1 g


Protein 3 g

Vitamin D 0 mcg

Calcium 34 mg

Iron 1 mg

Potassium 642 mg


MyPlate Food Groups

Vegetables 3/4 cups






Oven Baked Sweet Potato Fries

Makes: 6 Servings

Sweet potato fries are a quick and delicious way to add flavor and color to your dinner plate.

Ingredients3 medium sweet potatoes, 5" long3 tablespoon olive oil

Optional seasonings

salt and pepper (to taste)paprika (1/2 teaspoon)garlic powder (1/2 teaspoon)

Directions

1. Wash and peel sweet potatoes. Cut into 1/4 inch slices.

2. In a large bowl, toss slices in olive oil until coated. Sprinkle with salt and pepper if desired.

3. Spread in a single layer on a baking sheet.

4. Bake at 425°F until tender and golden brown (about 20 minutes), turning occasionally to brown evenly.

Source:

University of Maryland Extension. Food Supplement Nutrition Education Program.





Nutrients Amount

Calories 116

Total Fat 7 g

Saturated Fat 1 g

Cholesterol 0 mg

Sodium 36 mg


Dietary Fiber 2 g

Total Sugars 3 g


Protein 1 g

Vitamin D 0 mcg

Calcium 20 mg

Iron 0 mg

Potassium 219 mg


MyPlate Food Groups

Vegetables 1/3 cups






Spaghetti Squash with Tomatoes, Basil, andParmesan

Makes: 4 Servings

Here is a delicious late summer side dish bursting with fresh flavors. This dish would go well with a grilledentrée.

Ingredients1 spaghetti squash (about 1 1/2 pounds)1 tablespoon olive oil3 tablespoon Parmesan cheese1/4 teaspoon dried oregano2 teaspoon dried basil (or 1/2 cup fresh basil, chopped)1 cup cherry tomatoes (thinly sliced)salt and pepper (to taste, optional)

Directions

1. Place the 2 squash halves, cut side down, in glass baking dish. Add about 1/4 cup water and cover with plasticwrap. Microwave on high 12 minutes or until soft when pressed. Let stand covered for 3 minutes.

2. In a large bowl, whisk oil, basil, oregano and 2 Tablespoons Parmesan. Stir in tomatoes and season lightly withsalt and pepper to taste.

3. Scrape squash out with a fork, add strands to tomato mixture and toss until combined. Sprinkle withremaining 1 Tablespoon Parmesan cheese.

Source: University of Maryland Extension.Eat Smart. Be Fit. Recipes.

http://www.eatsmart.umd.edu/recipe/recipesearch





Nutrients Amount

Calories 77

Total Fat 5 g

Saturated Fat 1 g

Cholesterol 3 mg

Sodium 67 mg


Dietary Fiber 2 g

Total Sugars 3 g


Protein 2 g

Vitamin D 0 mcg

Calcium 83 mg

Iron 1 mg

Potassium 195 mg


MyPlate Food Groups

Vegetables 3/4 cups

Dairy 1/4 cups






Confetti Grain Salad

Makes: 6 servings

Try this recipe with a variety of vegetables until you find what you and your family like best.

Ingredients1 1/2 cup brown rice, uncooked3 cup waterlemon (juiced)3 green onion (also called scallions)1/4 cup parsley (minced)1/2 teaspoon saltblack pepper (to taste)1/4 cup olive oil (or other vegetable oil)1 1/2 cup vegetables (of your favorite, cut into small pieces)

Directions

1. Wash rice and put into a 2-quart pot with water. Bring to boil, then lower heat to simmer, and cook uncovereduntil all the water is absorbed. (approximately 45 minutes)

2. Pour into medium sized bowl and allow to cool.

3. Pour lemon juice over rice and stir. When rice is cooled tolukewarm, add vegetables, salt, pepper, and oil.

4. Stir and chill at least 1 hour. This dish also can be served warm.

Source: University of Wyoming, Cooperative Extension, Cent$ible Nutrition Cook Book, p. g-35




Nutrition InformationServing Size: 3/4 cup prepared salad, 1/6 ofrecipe

Nutrients Amount

Calories 288

Total Fat 11 g

Saturated Fat 2 g

Cholesterol 0 mg

Sodium 225 mg


Dietary Fiber 5 g

Total Sugars 3 g


Protein 6 g

Vitamin D 0 mcg

Calcium 40 mg

Iron 1 mg

Potassium 194 mg


MyPlate Food Groups

Vegetables 1/4 cups

Grains 1 1/2 ounces



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