a week with myplate - texas a&m agrilifelimestone.agrilife.org/files/2013/10/dairymax-7... · 8...

Seven days of healthy, nutrient rich meals meant to simplify and satisfy.

a week with

MyPlate

MondayBreakfast Yogurt and Banana Muff ins

LunchLemon Blueberry Chicken Salad

Dinner Chunky Baked Potato Chowder with Zucchini Parmesan Medallions

Page 6

SaturdayBreakfast Pepper and Egg Brunch Bake

LunchGarden Veggie Pizza

Dinner Grilled Shrimp with Yogurt Cilantro and Layered Broccoli Salad

Page 36

WednesdayBreakfast Peanut Butter Banana Crunch Yogurt Parfait

LunchLaPorte-obello Grilled Cheese

Dinner Fiesta Rice Skillet Dinner with Cheesy Caulif lower

Page 18

TuesdayBreakfast Cinnamon Almond Granola

LunchCreamy Confetti Potato Soup with Southwest Cornbread Squares

Dinner Cheesy Chicken Crunchers with Veggie Potato Topping

Page 12

SundayBreakfast Pumpkin Pancakes with Maple Yogurt Topping

LunchBlack Bean Quesadillas

Dinner Hawaiian Touchdown Mac and Cheese

Page 42

ThursdayBreakfast Ricotta Fruit Dip and Sweet Potato Biscuits with Orange Honey Spread

LunchCranberry Turkey Wrap

Dinner Slow Cooker Fresh Veggie Lasagna

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Basic Pantry and Grocery ListPage 48

Nutrition FactsPage 50

FridayBreakfast Chocolate Brunch French Toast

LunchCouscous with Tomato, Spinach and Two Cheeses

Dinner Pulled Pork Soft Tacos

Page 30

Choose MyPlate

MyPlate in ActionWhy MyPlate?Fruits Grains

Protein

Dairy

Vegetables

1. Enjoy your food, but eat less• Food is fuel for our bodies.

• Slow down and pay attention to hunger and fullness cues.

• Only eat when you are hungry and stop when you are full.

2. Focus on nutrient-rich foods• Fill the majority of your plate with:

• Fat-free and low-fat dairy products

• Vegetables

• Fruits

• Whole grains

• They are loaded with healthy nutrition like calcium, vitamin D, potassium and f iber.

• When possible, buy fresh, in season fruits and vegetables and shop the perimeter of your grocery store.

3. Foods to eat less often• Foods high in fat, sugar and salt, can be empty

calories adding to our waistline.

• Read food labels and compare brands to help trim these foods in your diet.

Take these 3 Simple Steps to making healthy food enjoyable

When you see this MyPlate by each meal, you will f ind suggestions on pairings that will make a complete MyPlate meal.

Eating is essential for life, and as you might guess, this has been known for some time! Another age old concept that we’re now relearning is how important good nutrition is in order to achieve and maintain good health. As Hippocrates, the founder of Western medicine said, “Let food be thy medicine and medicine be thy food.”

But how do we know what healthy meals look like? Nutrition guidelines used to be more complicated, but new recommendations from the USDA have made things much simpler through the MyPlate method of eating, www.choosemyplate.gov. MyPlate emphasizes the f ive food groups that are the building blocks of a healthy diet, with a familiar image – a place setting for your meal. You see lean/low-fat protein, veggies, fruit, whole grains and dairy, including skim or low-fat milk, yogur t and cheese, which is a great source of calcium, vitamin D and other impor tant nutrients. With this approach we try to have a well-balanced meal at each sitting. This booklet follows the MyPlate guidelines and offers a week of meals that meet the recommendations.

My wife and I both work outside the home and so planning healthy meals in advance is a great way to make sure we offer the healthiest foods to our kids. Our family has tried some of the recipes in the booklet and they were easy to prepare, tasty and enjoyed by our whole family. Trying out new recipes is a great way to sample new foods together, and if you recruit your kids to help select and prepare the meal, they’ll be more likely to try it. One of our sons is not a huge fan of veggies, however had we never tried baked kale chips, we would have never known – or even dreamed – that he would like this great nutritious vegetable. I encourage you to explore these recipes and keep offering and trying new foods with your family - and I hope you enjoy some good family fun in the process!

By: Dr. Stephen Pont, pediatrician and medical director for the Texas Center for the Prevention and Treatment of Childhood Obesity at Dell Children’s Medical Center.@DrStephenPont

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P R E P A R AT I O N

1. Preheat oven to 350°F. In a large bowl, mix together cake mix, yogurt, eggs, bananas and milk until combined. Fold in walnuts. Using ¼ measuring cup, pour into muff in tins coated with cooking spray. Bake for about 25 min. or until center of muff in tests clean with toothpick.

2. Let cool for 5 min. in pan on wire rack. Remove muff ins from pan, cool completely. If desired, sprinkle ½ teaspoon of powdered sugar over each muff in before serving.

Yogurt and Banana Spice

Muff ins, Lemon Blueberry

Chicken Salad and Chunky

Baked Potato Chowder with

Parmesan Zucchini Rolls

Shelly’s Tips

MyPlate in Action

MondayI N g R E D I E N T S

1 (18.25 ounces) box spice cake mix

1 cup (8 ounces) low-fat vanilla yogurt

2 large eggs2 ripe large bananas,

mashed with fork

½ cup low-fat milk1 cup chopped walnutsCooking spray3 tablespoons + 1

teaspoon powdered sugar, optional

Servings 20 | Prep Time 15 min | Cook Time 25 min

•Substitute Greek yogurt for added protein.•Time Saver Tip: Place bananas in a brown paper

bag for a day to ripen quickly.

•Try as a pre-workout fuel!•Freeze a batch and microwave as needed.

Pair with a smoothie made with fruit, yogurt and milk.

BreakfastYogurt and Banana Spice Muff ins

Recipe tested and tips brought to you byShelley Rael, MS, RD, LD is a dietitian, avid cyclist, wife and mother.

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I N g R E D I E N T S¼ cup (10 ounces) low-fat lemon

f lavored yogurt2 tablespoons reduced-fat mayonnaise2 cups fresh or frozen blueberries2 cups cubed cooked chicken breasts3/4 cup sliced celery (about 3 stalks)

1/2 cup green onions (about 6), thinly sliced1/2 cup red bell pepper, diced

(about 1/2 medium pepper)

Salt & pepper to taste

P R E P A R AT I O N1. In a medium bowl, combine yogurt and mayonnaise. Mix in

blueberries, (saving a few for garnish), chicken, celery, green onions and bell pepper. Mix gently. Add salt and pepper to taste. Cover and refrigerate to let f lavors blend for at least 30 minutes.

2. Serve over endive or other salad greens with reserved blueberries and lemon slices, if desired.


Serve the salad on a whole-grain wrap or Kaiser roll; or enjoy with whole wheat crackers like Triscuits.

LunchLemon Blueberry Chicken Salad

Shelly’s Tips•Make the night before to save time. •Great for a post-workout meal.

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I N g R E D I E N T S2 slices bacon1 cup chopped onion

(about 1 small onion)

½ cup chopped carrots (about 1 small carrot)

½ cup chopped celery (about 2 large celery stalks)

4 cups lowfat 1% milk2 tablespoons f lour

2 teaspoons paprika¼ teaspoon salt¼ teaspoon black pepper1 cup shredded cheddar

cheese3 Russet potatoes, baked

and cut into bite sized pieces

I N g R E D I E N T SNon-stick cooking spray 2 medium zucchini

(about 3/4 pound)

1 tablespoon olive oil 1/2 cup freshly grated Parmesan

cheese (about 2 ounces)

1/2 cup plain dry bread crumbs 1/8 teaspoon salt Freshly ground black pepper

to taste Paprika to taste

P R E P A R AT I O N1. In a large skillet, cook bacon until crisp.

Remove from pan, crumble and set aside. Add onion, carrot and celery to bacon drippings and sauté over medium heat until onions are soft (about 10 min.).

2. Meanwhile, in a large pot over medium heat, whisk together milk, f lour, paprika, salt and pepper. Bring to a boil and stir for one minute. Reduce heat and slowly add in cheese, stir constantly until melted.

3. Add cooked onions, carrots, celery and potatoes; stir well. Heat until all ingredients are warm. Serve with a sprinkling of bacon crumbles. Variation: For a thicker, creamier soup, puree 2 cups of chowder in blender. Pour back into pot and stir thoroughly.

P R E P A R AT I O N1. Preheat oven to 450° F. Lightly coat a baking sheet with non-stick

cooking spray. Slice zucchini into 1/4-inch thick rounds, leaving green skin on. Place rounds in a resealable plastic bag with olive oil; shake to coat all sides.

2. Combine Parmesan cheese, bread crumbs, salt, pepper and paprika in a small bowl. Press each zucchini round into the Parmesan mixture, coating on both sides. Place in a single layer on prepared baking sheet.

3. Bake until browned and crisp, about 10 min. Remove with spatula. Serve warm.

DinnerChunky Baked Potato Chowder with Zucchini Parmesan Medallions

Servings 6 (2 cup servings) | Prep Time 15 min | Cook Time 40 min

•Time & $ saver – shredded cheese: Buy a large block of cheese and shred entire block using food processer shredder attachment. Freeze in 2 cup portions in freezer bags. Thaw and use as needed.

•Time saver tip: Use Ore-Ida Steam ‘n Mash Russet potatoes.

•Protein “double-duty:” The cheese and milk are a serving of dairy and protein.

•Use parchment paper as a tray liner instead of cooking spray.

•Get the kids cooking: have them coat the sliced zucchini in oil and cheese/bread crumb mix.

Pair the soup and zucchini with canned or frozen fruit (oranges, pineapple, strawberries, etc.) and a ¼ cup of vanilla yogurt.


Shelly’s Tips Shelly’s Tips

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Cinnamon Almond Granola, Creamy Confetti

Potato Soup with Southwest

Cornbread Squares and Cheesy Chicken

Crunchers with Veggie Potato

Topping

Tuesday

Healthy Eating Advice brought to you byDeana Hildebrand, Ph.D, of Edmond, Oklahoma is a mother, nutrition expert, and dairy advocate for her fellow lactose intolerants.

I N g R E D I E N T SFOR THE GRANOLA:4½ cups old-fashioned

oatmeal, uncooked 1/3 cup sliced almonds2 teaspoons cinnamon1/2 teaspoon salt

(optional)

1/4 cup maple syrup1/4 cup apple juice

1 tablespoon vegetable oil

1/2 cup raisins

SERVE WITH:1 cup fat-free milk,

per servingfresh berries (optional)

P R E P A R AT I O N1. Preheat oven to 350°F.2. Stir together oatmeal, almonds, cinnamon and salt,

if desired, in a large bowl. In a separate bowl, whisk maple syrup, apple juice and vegetable oil; pour over oatmeal mixture and stir to coat thoroughly.

3. Spread mixture in an even layer onto a 15x12-inch baking pan. Bake for 25 min., stirring twice during baking time.

4. Cool mixture in the pan before adding raisins. Store granola in an airtight container. To serve, pour 1 cup milk over a heaping 1/2 cup of granola. Top with fresh berries, if desired.


BreakfastCinnamon Almond Granola

Deana’s Tips•Experiment with agave nectar instead of the syrup and apple juice. •Try more almonds instead of raisins (1 cup total).

Pair with lactose-free yogurt in the mornings.

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LunchCreamy Confetti Potato Soup with Southwest Cornbread Squares

I N g R E D I E N T S2½ cups reduced-fat milk2 teaspoons butter1 small onion, chopped1 can (14½ ounces) fat-free

chicken broth1 large potato, peeled

and cut into 1/2-inch cubes (1½ cups)

1½ cups thinly sliced carrots

2 cups small broccoli f lorets or cut fresh green beans

1½ teaspoons salt1/4 teaspoon pepper1/4 cup all-purpose f lour

I N g R E D I E N T Snonstick cooking spray 1 package corn muff in mix, plus

ingredients to make mix 1 small onion, thinly sliced 1/2 cup red pepper, thinly sliced 1/2 cup green pepper, thinly

sliced 1 teaspoon oregano 1½ cup reduced-fat mild cheddar

cheese, shredded and divided

P R E P A R AT I O N1. Melt butter in a large saucepan over medium

heat. Add onion; cook 5 min., stirring occasionally. Add broth, potato and carrots; bring to a boil over high heat. Reduce heat; simmer uncovered 5 min.

2. Add broccoli, salt and pepper; cook 5 min.3. Place f lour in a medium bowl. Gradually stir in

milk, mixing well.4. Add milk mixture to soup; bring to a simmer.

Simmer uncovered 5 min. or until vegetables are tender and soup has thickened.

P R E P A R AT I O N1. Preheat oven to 400°F. Prepare corn muff in mix batter as directed

on package. Spray 8-inch square or round pan with nonstick cooking spray. Pour batter into pan. Bake 15 min., or until lightly browned. Do not remove cornbread from pan.

2. While bread is baking, heat skillet with nonstick cooking spray. Add onions and peppers; sauté until soft. Stir in oregano; set aside.

3. Sprinkle 1 cup of the cheese over baked bread; top with vegetable mixture and remaining 1/2 cup cheese. Bake 5 min., or until cheese is melted. Cut into 2 inch squares to serve.


•Wonderful recipe — a basic potato soup with anti-oxidant rich orange and green vegetables.

•Got lactose intolerance? Try lactose-free milk.

•Get the Kids Cooking: Kids might like to sprinkle some grated cheese

•On the run? Use pre-cut or thawed frozen vegetables to make this tasty soup in a snap.

•You can use a box of cornbread mix, or a homemade recipe.

•Serving option — since the topping made it a little messy, omit the topping and serve the bell peppers fresh on the side with cheese.

Deana’s Tips Deana’s Tips

Serve with fresh seasonal fruit.

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I N g R E D I E N T S1 cup all-purpose f lour Salt Pepper 4 egg whites½ cup 1% low-fat milk 1½ cups cornf lakes, crushed 1 cup (4 ounces) shredded

reduced-fat cheddar cheese

6 chicken breast f ilets, cut into strips

non-stick cooking spray Ketchup or BBQ sauce

(optional)

I N g R E D I E N T S1 (16-ounce) package frozen

broccoli, caulif lower and carrot blend, cooked and drained

2 cups Kraft 2% milk shredded reduced-fat sharp cheddar cheese, divided

1/4 teaspoon pepper 8 hot baked potatoes, split

P R E P A R AT I O N1. Preheat oven to 375° F. In small bowl,

combine f lour with a pinch of salt and pepper. In second bowl, make egg-wash by beating eggs and milk. In third bowl, combine cornf lakes with cheese.

2. Coat a 13x9-inch baking pan with non-stick cooking spray. Dip chicken pieces in f lour, then into egg-wash, then roll in cheesy-f lakes mixture, coating entire piece of chicken. Place on baking pan. Discard any unused corn f lake mixture after coating chicken.

3. Bake for 25 min., turning halfway through to ensure even browning. Serve with ketchup or BBQ sauce, if desired.

P R E P A R AT I O N1. Toss the hot vegetables with 1 cup of the cheese and pepper.

Spoon about 1/3 cup of the vegetable mixture over each potato; sprinkle evenly with remaining cheese.

DinnerCheesy Chicken Crunchers with Veggie Potato Topping

Servings 4 | Prep Time 30 min | Cook Time 25 min Servings 8 | Prep Time 10 min | Cook Time 10 min

•Try Panko bread crumbs. The chicken tenders were moist and tender with a crispy coating.

•Great for leftovers — reheat in the oven for tomorrow’s lunch or dinner.

•Use parchment paper as a tray liner instead of cooking spray.

Deana’s Tips Deana’s Tips

Try pairing with a Waldorf apple salad made with vanilla yogurt, walnuts and dried cherries.

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Peanut Butter Banana Crunch Yogurt Parfait,

LaPorte- obello Grilled

Cheese Sandwich, Fiesta Rice Skillet

Dinner with Cheesy Caulif lower

Wednesday

Healthy Eating Advice brought to you byStephen Pont, MD, MPH, FAAP, of Austin, Texas is a pediatrician, husband, father, and child health advocate who practices Bakido Karate with his sons.

I N g R E D I E N T S1 cup non-fat light vanilla yogurt1 tablespoon creamy peanut butter1 tablespoon chopped walnuts4 pretzel twists, crumbled (about 1 tablespoon)

1 small banana, sliced

P R E P A R AT I O N1. In a small bowl, mix yogurt and peanut butter

together. In a separate bowl, toss walnuts and pretzels together.

2. In a tall glass, begin to build parfait. Layer ½ cup yogurt, half of banana slices and 1 tablespoon of walnut/pretzel mixture. Repeat layers. Serve immediately.

Servings 1 | Prep Time 10 min

BreakfastPeanut Butter Banana Crunch Yogurt Parfait

Stephen’s Tips•Omit the walnuts or substitute other nuts to meet preferences and needs.

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I N g R E D I E N T S4 small slices sourdough bread 2 large Portobello mushrooms 1 red pepper 1 onion Olive oil cooking spray 2 tablespoons bleu cheese 2 slices low-fat Monterey Jack cheese

P R E P A R AT I O N1. Slice mushrooms, red pepper and onion into large strips. 2. Spray bottom of nonstick frying pan with olive oil cooking

spray and sauté vegetables until tender (about 2 min.)

3. Assemble the sandwiches by spraying the outside of each slice of bread with olive oil cooking spray. Place one slice of low-fat Monterey Jack cheese on top of the bottom piece of sandwich bread. Add the mushroom, pepper, onion mixture. Top with one tablespoon of crumbled bleu cheese and the second slice of bread.

4. Grill sandwiches in a nonstick frying pan over moderate heat until golden brown, about 2 min. per side.


LunchLaPorte-obello Grilled Cheese Sandwich

Add a spinach salad with cucumber, dried cranberries, pine nuts and balsamic vinegar dressing.

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I N g R E D I E N T S1 tablespoon canola oil½ cup diced onion2 ½ cups cooked turkey,

chopped (or 1 pound lean ground turkey, raw*)

2 cups cooked brown rice1 15-ounce can black beans,

drained, rinsed

1 15-ounce can diced tomatoes with green chilies, drained

1 cup frozen sweet corn kernels

1 cup mild picante sauce1 teaspoon chili powder1 cup shredded Monterey

Jack cheese

I N g R E D I E N T S1 (16-20-ounce) bag frozen caulif lower f lorets or

1 small head caulif lower, broken into f lorets3/4 cup low-fat milk1 tablespoon all-purpose f lour1/2 teaspoon Dijon mustard1/8 teaspoon garlic powder3/4 cup reduced-fat, shredded cheddar cheese2 tablespoons grated Parmesan cheese2 tablespoons plain or seasoned bread crumbs

P R E P A R AT I O N1. In a large skillet over medium-high heat, add

oil and cook onion until soft (about 10 min.) Add turkey, rice, beans, tomatoes, corn, picante sauce and chili powder. Stir to mix well. Heat thoroughly. Remove from heat and sprinkle with cheese. Serve hot.

*If using raw ground turkey, cook with the onion until browned. Drain excess fat while keeping in the skillet.

P R E P A R AT I O N1. Cook the caulif lower according to package directions

or steam fresh caulif lower 8 to 10 min. until tender. Set aside.

2. Whisk together the milk, f lour, mustard and garlic powder in a small saucepan until well blended. Place over medium-high heat and bring to a simmer, stirring constantly. Reduce the heat and continue to simmer and stir gently for about 2 min. or until the mixture thickens slightly.

3. Stir in the cheddar and parmesan cheese until melted.4. Preheat the broiler on high. Arrange the caulif lower in

a baking pan and pour the cheese sauce evenly over the top. Sprinkle with bread crumbs and broil for about 2 min. or until the bread crumbs turn golden brown.

DinnerFiesta Rice Skillet Dinner with Cheesy Caulif lower


•Get the Kids Cooking: have them shred and spread cheese.

•If using fresh caulif lower, you’ll only increase preparation time about f ive min.

•Try omitting the bread topping and just using the cheesy coating. Kids liked it!Sliced kiwi on raspberry

ice cream

Stephen’s Tips Stephen’s Tips

Dessert

Add a side salad to the rice skillet and caulif lower for an additional vegetable and/or fruit for the kids.

MyPlate in Action

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Servings 2 | Prep Time 10 min

Ricotta Fruit Dip, Sweet Potato Biscuits with

Orange Honey Spread,

Cranberry Turkey Wrap,

Slow Cooker Fresh Veggie Lasagna

Thursday

Healthy Eating Advice brought to you byLisa Wiedner, RD of Houston, TX is a dietitian, mom, family dog walker and previous Southern Living cooking school instructor

I N g R E D I E N T S¾ cup part-skim ricotta cheese6-ounces vanilla low-fat yogurt1 tablespoon sugar1 tablespoon orange juice1 teaspoon f inely shredded orange peelAssorted cut-up fresh fruit

P R E P A R AT I O N1. Combine ricotta cheese, yogurt, sugar, orange juice

and orange peel in a blender or food processor. 2. Cover and blend until smooth. If desired, cover and

chill up to 24 hours. Serve with assorted fruit like apple, pear, peach and orange slices to dip.

BreakfastRicotta Fruit Dip

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Ricotta Fruit Dip, Fruit and Sweet Potato Biscuits make a perfect nutrient rich MyPlate breakfast.

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•Time Saving Tip: Use a 15-ounce can of sweet potatoes.

•Use the juice from the orange for the orange juice.

•Add 1/2 teaspoon vanilla extract to the Fruit Dip for a different taste.

Lisa’s Tips

I N g R E D I E N T S1 cup cooked sweet potato

(about 1 medium sweet potato)

3 tablespoons honey½ cup fat-free milk 2 ½ cup all-purpose f lour1/3 cup whole wheat f lour1 teaspoon cinnamon2 teaspoons baking powder½ teaspoon salt1/3 cup butter, very cold

Flour, as neededMilk, as needed

SPREAD1 cup low-fat cream cheese, softened 2 tablespoons honey1 teaspoon orange zest1 teaspoon vanilla1 tablespoon fresh orange juice

P R E P A R AT I O N1. Preheat the oven to 400°F.2. In a large bowl, mix cooked sweet potato, honey and fat-free milk.3. In another bowl, mix together f lour, wheat f lour, cinnamon, baking

powder, sugar and salt. Cut in cold butter with a pastry cutter or two knives until mixture is crumbly.

4. Stir in sweet potato mixture until combined.5. Sprinkle f lour onto a clean work space. Place dough on top of f lour.6. Knead dough 4-5 times and f latten into disk. Roll the dough with a rolling

pin into a rectangle about ½-inch thick. Cut into 12-15 biscuits using biscuit cutter.

7. Place biscuits onto a baking sheet and lightly brush the tops of the biscuits with milk.

8. Bake for 15 min. or until golden.9. Meanwhile, mix all spread ingredients together with electric mixer on

medium until well combined.10. Spread 1-2 tablespoons of spread on warm biscuits.

Servings 15 biscuits | Prep Time 20 min | Cook Time 15 min

BreakfastSweet Potato Biscuits with Orange Honey Spread

Courtesy of Lyons Elementary, Houston, Texas, Independent School District

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I N g R E D I E N T S4 (7-inch) whole wheat f lour tortillas 8 slices turkey breast 6 slices cheddar cheese (6 ounces)

4 tablespoons dried cranberries 8 leaves parsley or fresh basil (optional)

I N g R E D I E N T SNonstick cooking

spray 1½ cups Mozzarella

cheese, shredded 1/2 cup part-skim

Ricotta cheese 1/3 cup Parmesan

cheese, grated 1 egg, lightly beaten 1 teaspoon dried

oregano 1/4 teaspoon garlic

powder

2 cups low-sodium marinara sauce (plus additional for serving)

1 medium zucchini, diced

4 no-boil lasagna noodles

1 bag baby spinach 16-ounce container

thinly sliced mushrooms

P R E P A R AT I O N1. Alternate a slice of turkey breast, slice of cheddar cheese

and another slice of turkey breast down the center of each tortilla. Sprinkle dried cranberries on top of turkey and cheese. Fold tortilla into thirds. Place seam side down on microwave-proof serving plate. Arrange a narrow strip of Cheddar cheese on top of the tortilla. Repeat with remaining tortillas.

2. Microwave each tortilla on high for one min. Cool slightly and slice in half. Place two or three dried cranberries and sprig of parsley or basil on both halves.

P R E P A R AT I O N1. Spray crock pot of slow cooker with nonstick

cooking spray; set aside. In a small bowl, mix together Mozzarella, Ricotta, Parmesan, egg, oregano and garlic powder.

2. Spread 1/2 cup of pasta sauce in bottom of pot. Sprinkle 1/2 of zucchini over sauce and top with 1/3 of the cheese mixture. Break 2 noodles into pieces to cover cheese. Spread 2 tablespoons of sauce and then layer 1/2 of the spinach and 1/2 of the mushrooms. Repeat layering, ending with cheese and the remaining sauce. Firmly press ingredients into pot.

3. Cover and cook over low heat for 4-5 hours. Allow lasagna to rest 20 min. before cutting into wedges to serve. Spoon a little extra sauce over each serving and top with a basil leaf, if desired.

Lunch DinnerCranberry Turkey Wrap Slow Cooker Fresh Veggie Lasagna

Servings 4 | Prep Time 10 min Servings 6 | Prep Time 20 min | Cook Time 4-5 hours

•Add a pound of ground turkey for some protein and sauté with some chopped onions.

•Use either no-boil noodles or plain cooked lasagna noodles, whichever you have on hand.

•Slice and layer the zucchini instead of chopping.

•Add 1/2 cup mozzarella cheese on top at end of cooking and garnish with fresh spinach.

Try 100% fruit popsicles, or make your own - blend fruit and 100% fruit juice in a blender, pour into popsicle molds and enjoy homemade fruit popsicles!

Lisa’s Tips

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Serve with milk, French bread and a mixed green salad for an easy weekday meal.

Serve with carrot, celery and bell pepper sticks.

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P R E P A R AT I O N

1. Whisk together milk and egg substitute in a medium bowl. Lightly spray nonstick cooking spray in large skillet over medium heat. Dip bread into milk and egg mixture, coating evenly. Cook bread on each side for about 3 minutes or until cooked through. Top each slice with approximately 2 tablespoons of low-fat vanilla yogurt and raspberries if desired.

Chocolate Brunch French Toast, Couscous

with Tomatoes, Sautéed

Spinach and 2 Cheese,

Pulled Pork Soft Tacos

Deborah’s Tips

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Friday

I N g R E D I E N T S

1 cup chocolate ready-to-drink milk

1 cup egg substitute

8 slices white bread

1 cup non-fat vanilla yogurt

raspberries (optional)


•I NEVER thought of making French Toast with chocolate milk. What a surprise and good with yogurt!

•Sprinkle a bit of chocolate drink powder or a few mini chocolate chips on top for presentation.

•Try making with white bread made with the white whole grain f lour.

Add berries – fresh or frozen!

BreakfastChocolate Brunch French Toast

Healthy Eating Advice brought to you byDeborah Taylor, RD, LD, SNS, of Shawnee, Oklahoma is a grandmother and award winning child nutrition director passionate about feeding children.

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I N g R E D I E N T S3 to 3 1/2 cups any f lavor packaged couscous 15-ounce can Italian-style diced tomatoes, drained 1/4 cup red onion, sliced into rings 1 tablespoon minced garlic 1/2 teaspoon olive oil Fresh spinach (9-10 ounces) 1 tablespoon water 1 1/2 cups grated Cabot 50% Light Cheddar cheese 3 tablespoons grated Parmesan cheese fresh basil for garnish

P R E P A R AT I O N1. Prepare couscous according to package directions. 2. Heat tomatoes in small saucepan or microwave. 3. In large skillet, combine onions, garlic and oil; stir over

medium heat until onions are heated and fragrant. Slowly add spinach and water to skillet; stir until spinach is wilted and tender but still bright green, about 2 min.

4. On a large platter, layer couscous, spinach and tomatoes. Sprinkle with cheddar and Parmesan cheeses and garnish with basil.


For extra protein and f iber, try serving with cannellini beans, and serve with mango and pineapple.

LunchCouscous with Tomatoes, Sautéed Spinach and 2 Cheeses

Deborah’s TipsUnbelievably fast and very good, would def initely make this one over again.

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P R E P A R AT I O N1. Trim excess fat off roast. In a small bowl, combine brown

sugar and ginger; rub generously over roast. Place in slow cooker with garlic, onion and orange juice. Cook on low heat for eight hours (or high for four to six hours.)

2. Remove pork to large bowl and shred with forks. Strain pork liquid from slow cooker and pour over pulled pork to moisten. Squeeze lime juice on top and mix well. Divide into 12 servings.

3. In small bowl, mix together sour cream, cumin and scallions. 4. For each serving, cover corn tortilla with two tablespoons

cheese; microwave for 20 seconds. Top with pulled pork, two teaspoons of sour cream mix, 1 1/2 tablespoons shredded cabbage and one tablespoon of salsa. Fold and serve immediately.

I N g R E D I E N T SFor pork 2 pounds boneless pork loin

roast 2 tablespoons brown sugar 1 tablespoon ground ginger 2 garlic cloves, smashed 1 small white onion, coarsely

chopped 1/2 cup orange juice 2 limes, cut in half

For tacos 12 (6-inch) soft corn tortillas 1 1/2 cups shredded reduced-

fat Colby Jack Cheese1/2 cup non-fat sour cream 1 teaspoon cumin 2 scallions, trimmed and

chopped 1 8-ounce bag shredded

red cabbage or tri-color shredded coleslaw cabbage

3/4 cup fresh salsa

Servings 6 | Prep Time 35 min | Cook Time 8 hours

Serve tacos with grilled zucchini and red pepper.

DinnerPulled Pork Soft Tacos

Deborah’s Tips

Dessert

•Yum! Compared to “normal” tacos, having the meat ready to go in the crock pot was really fast.

•Don’t leave off the squeeze of lime juice. That really made a f lavor difference.

•Mix the sour cream the night before to allow the spices to set up well and make for even quicker meal prep.

Try Grilled Peaches

MyPlate in ActionCourtesy of Midwest Dairy Association

3736

Pepper & Egg Brunch Bake,

Garden Veggie Pizza, Grilled

Shrimp with Yogurt Cilantro and

Layered Broccoli Salad

Saturday

Healthy Eating Advice brought to you byLetty Holmbo, MBA, RD, of San Antonio, TX is a dietitian, wife, and mother with culinary expertise in managing food sensitivities such as lactose and gluten into tasty eating.

I N g R E D I E N T S6 eggs, beaten3 cups low-fat milk1 cup shredded cheddar, Colby or

Monterey Jack cheese1 teaspoon ground mustard½ teaspoon ground black pepper¼ teaspoon salt6 slices whole wheat bread, cubed

12 ounces turkey kielbasa, cut into ½-inch pieces

½ cup chopped onion 1 cup chopped green pepper

(about 1)

1 cup chopped red pepper (about 1)

¼ cup chopped fresh basil

P R E P A R AT I O N1. In a large bowl, whisk together

eggs, milk, cheese, mustard, pepper and salt. Add bread, kielbasa, onions and peppers; stir well until the bread is completely absorbed. Cover bowl and refrigerate at least 1 hour.

2. Preheat oven to 400°F. Stir basil into egg mixture. Pour into a 9x13-inch baking dish and bake for 1 hour or until eggs are set.


BreakfastPepper & Egg Brunch Bake

Letty’s Tips•This nutrient-dense recipe is a good vehicle for protein and vegetables. •Replace bread with 6 slices of whole wheat f latbread rounds. •Love cheese? Sprinkle extra on top before you bake.

Serve with oranges.

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I N g R E D I E N T SNonstick cooking spray1 cup chopped spinach1 cup sliced mushrooms½ cup red bell pepper½ cup green bell pepper8 pita f latbread rounds2 cups pizza sauce2 cups shredded cheese with ¼ teaspoon

Italian seasoning

P R E P A R AT I O N1. Preheat oven to 450°F. Coat vegetables in nonstick cooking

spray; reserve. Spread marinara sauce over f latbread rounds. Top equally with 1/2 cup seasoned cheese and reserved vegetables. Top with remaining seasoned cheese. Bake uncovered for 10 min. or until crust is golden brown and cheese is melted.


Serve with blueberries and Greek yogurt.

LunchGarden Veggie Pizza

Letty’s Tips•This recipe is easy and quick to follow and

make, and allows for kids to participate.•Flavorful and nutrient-dense for a healthy

version of a typical pizza

MyPlate in ActionCreated by Borden

4140

I N g R E D I E N T S1 1/2 cups (12-ounces) low-fat plain yogurt1/4 cup canned coconut milk1/2 cup cilantro leaves, washed2 tablespoon mint leaves, chopped1 red bell pepper, diced1/2 cup diced cucumber1 (2-inch) piece fresh ginger, peeled

and grated1 clove garlic, minced1/4 teaspoon salt1 8-ounce can pineapple chunks in

unsweetened juice, divided16 large shrimp (20 pieces per pound)

1/2 teaspoon Cajun Creole seasoning1 9-ounce bag baby spinach leaves

I N g R E D I E N T S6 cups broccoli f lowerets,

chopped 1/2 small red onion, very

thinly sliced 1 1/2 cups (6 ounces) grated

Cabot 50% light Cheddar cheese

2/3 cup dried, sweetened cranberries or raisins

3/4 cup plain fat-free yogurt 4 1/2 tablespoons honey 3 tablespoons mayonnaise 3 tablespoons cider vinegar 1/4 cup unsalted, dry

roasted, hulled sunf lower seeds or chopped walnuts

1 ounce (2 tablespoons) 50% less fat bacon pieces

P R E P A R AT I O N1. To make the salsa: mix yogurt and coconut milk in a medium

bowl until smooth. Reserve 1 tablespoon each of the cilantro and diced peppers for garnish at serving time. Stir the remaining cilantro and peppers into the yogurt mixture along with the mint, cucumber, jalapeño, ginger, garlic, hot sauce and salt. Mix in 1 tablespoon of the canned pineapple juice; refrigerate salsa until serving time. Yield: about 2 1/2 cups salsa

2. Thread 4 shrimp and 4 pineapple chunks on each skewer. Spray with non-stick cooking spray and sprinkle with Cajun seasoning on each side. Place on heated grill and cook about 2 min. each side or until nicely browned and shrimp is cooked.

3. To serve, divide spinach among serving plates and spoon about 1/2 cup salsa onto each plate. Sprinkle reserved cilantro leaves and diced peppers over salsa. Place shrimp skewer alongside salsa.

P R E P A R AT I O N1. In a large, glass serving bowl, layer

broccoli, onion and cranberries. In a small bowl, whisk together yogurt, honey, mayonnaise and vinegar. Drizzle the yogurt dressing over the layered salad. Layer cheese on top. Cover and refrigerate until ready to serve. Sprinkle with sunf lower seeds and bacon pieces just before serving.

DinnerGrilled Shrimp with Yogurt Cilantro and Layered Broccoli Salad


•To increase the amount of fruit per serving, just double the pineapple.

•Time saving tip: The shrimp and pineapple can also be cooked in a saucepan. On high heat, spray a large pan with non-stick cooking spray. Put shrimp, pineapple (doubled), and some pineapple juice in pan, sprinkle with Creole seasoning and cook for about 5 minutes.

Chocolate dipped strawberries

•For more texture, color and f lavor, use almonds or pecans in place of sunf lower seeds.

Letty’s Tips

Dessert

Letty’s Tips

Serve with whole wheat pita slice.

MyPlate in Action

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4342

Pumpkin Pancakes with Maple Yogurt

Topping, Black Bean

Quesadillas, Hawaiian

Touchdown Mac and Cheese

Sunday

Healthy Eating Advice brought to you byKaren Beatheard, MS, RD, LS, of College Station, TX is a dietitian, mom and grandmother, gardener, and a proud Fightin’ Texas Aggie.

I N g R E D I E N T SFor pancakes1 cup all-purpose f lour 1 tablespoon sugar 2 teaspoons baking powder ½ teaspoon cinnamon 1 cup 1% low-fat milk 2 tablespoons melted

butter

1 egg ½ cup canned pumpkin ½ cup low-fat vanilla yogurt

For topping2 cups low-fat vanilla yogurt ¼ cup maple syrup¼ teaspoon cinnamon

P R E P A R AT I O N1. In small mixing bowl, briskly combine vanilla

yogurt, maple syrup and cinnamon until yogurt becomes looser texture. Reserve.

2. Combine f lour, sugar, baking powder and cinnamon in a large mixing bowl. In a medium bowl, combine milk, butter, egg, pumpkin and yogurt, mixing well. Add wet ingredients to f lour mixture and stir until moist. Do not over mix. Batter may be lumpy. For thinner batter, add more milk. Lightly coat a griddle or skillet with cooking spray and heat on medium. Using a ¼ measuring cup, pour batter onto hot griddle. Cook until bubbles begin to burst, then f lip pancakes and cook until golden. Serve warm with maple yogurt topping.


BreakfastPumpkin Pancakes with Maple Yogurt Topping

Karen’s Tips•Be sure to add enough milk to make batter a thin consistency. •Health Tip: “Try sugar-free, fat-free yogurt and Mrs. Butterworth’s sugar-free

syrup and cinnamon.”

The pancakes could be served with turkey bacon or turkey sausage and apple slices. The apple would enhance the textural properties of this meal and be good with the fruit topping.

MyPlate in Action

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I N g R E D I E N T S½ cup canned black beans (drained)

2 tablespoons mild chunky salsa 1 tablespoon chopped green onion 1 tablespoon chopped cilantro 1 cup shredded Pepper Jack cheese 8 tortillas 1 tablespoon butter

P R E P A R AT I O N1. Mash beans slightly; combine with salsa, green onion, cilantro

and cheese. Divide mixture on 4 tortillas, spreading almost to edges. Top with remaining tortillas.

2. Cook quesadillas in buttered skillet on medium to medium-low heat until browned, 2 to 3 min. on each side. Cut into wedges before serving.


LunchBlack Bean Quesadillas

Courtesy of Midwest Dairy Association

Karen’s Tips•The Black Bean Quesadillas were easy to prepare and

wonderful, and my family loved these.•For more seasoning, serve the quesadillas with a hotter

salsa or chopped jalapenos to the side.•Health Tip: I used LaTortilla Factory Smart and Delicious

High Fiber tortillas and sprayed the skillet with vegetable spray instead of using butter. Use your favorite whole grain (high f iber) tortilla and use cooking spray when cooking the quesadilla.

Try guacamole and a green salad.

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I N g R E D I E N T S7 ounces enriched spiral pasta (may

also use whole grain spiral pasta)

1 cup 2% milk2 tablespoons butter8 ounces pasteurized, prepared

cheese product, made with 2% milk

1 cup shredded part skim mozzarella cheese

6 ounces ham, diced1 can (20 ounces) no sugar added

sliced pineapple rings, drained1 cup prepared spaghetti sauce¼ cup shredded Parmesan cheese

P R E P A R AT I O N1. Pre-heat oven to 350°F. Spray

a 2-2 ½ quart baking dish with non-stick spray.

2. Prepare the enriched pasta according to the package directions, drain and set aside.

3. Combine the milk, butter and the cheese product in a microwave-safe dish and heat in the microwave until melted, about 4-5 min., stirring occasionally.

4. Add the melted cheese, milk and butter mixture to the cooked pasta. Add 1 cup of mozzarella cheese to pasta mixture. Mix well.

5. Sauté the diced ham in a skillet until slightly brown

6. Add sautéed ham to pasta mixture, mix well.

7. Slightly brown 6-8 pineapple rings, set aside.

8. Pour the pasta mixture into the dish.

9. Spread spaghetti sauce over the pasta mixture. Arrange the pineapple rings on top of the sauce. Top with ¼ cup of shredded Parmesan cheese.

10. Bake for about 15 min. or until it is heated throughout and the cheese is brown.

11. Remove from oven and let sit for about 5 min. Serve it to your family and you’ve just scored a TOUCHDOWN!


DinnerHawaiian Touchdown Mac And Cheese

Created by Rober t gruntmeir, 4th grade, gilmour Elementary School

Karen’s Tips

Dessert

•If preferred, serve the pineapple for dessert!•Health Tip: I used 100% whole wheat pasta, fat-free milk, light butter,

2% Velveeta cheese, low-fat Mozzarella cheese, Prego Light Smart Italian Sauce, and low-fat Parmesan cheese. Use whole grain pasta for an added f iber kick and low-fat cheese to cut the fat.

Angel food cake and fruit like berries, pineapple or pear slices.Serve it with green beans and fruit.

MyPlate in Action

4948

Basic Pantry and Grocery ListA well-stocked pantry and refrigerator are key to building and maintaining healthy meal plans. Use the list below as a guide, or add to your own list, and you’ll have nearly all the ingredients to make every recipe in this book - and many more!

Dairy Fresh Vegetables

Frozen Vegetables Fresh Fruit Frozen Fruit Meat/Poultry/

Eggs/Fish

Block/Shredded/Sliced Cheese•low-fatcheddar•low-fat mozzarella

Butter

Fat Free Plain Yogurt

Fresh Cheese•low-fatricotta•lowfatcottage cheese

Lactose Free Milk

Low-Fat or Fat Free Milk

Low-Fat Sour Cream

Low-Fat String Cheese

Parmesan Cheese

Tip: Choose a variety of colors

Tip: Keep out of the veggie crisper and on the shelf, prepped and Ready to Eat

Bell Pepper

Broccoli

Cabbage

Carrots

Celery

Chives

Dark Leafy Lettuce (Romaine, Spinach)

Garlic Bulbs

Mushrooms

Potatoes (brown, red, sweet)

Red Onion

Tomatoes (grape or cherry)

Zucchini

Broccoli

Caulif lower

Corn

Green Beans

Peas and Carrots

Tip: Buy in season to save money and get the most nutrition

Apples

Avocado

Bananas

Grapes

Limes/Lemons

Oranges

Seasonal Fruit

Blueberries

Mango

Raspberries

Strawberries

Eggs

Lean Ground Beef or Turkey

Low-Sodium Bacon

Low Sodium Lunch Meat (ham, turkey, roast beef)

Pork

Salmon

Shrimp

Skinless Boneless Chicken Breast

White Fish

Grains Canned Goods Dry Beans and Nuts

Baking and Sweeteners

Seasoning and Spices Condiments

Tip: Choose whole grains when possible

Barley

Brown Rice

Cereals (Whole grain, unsweetened)

Corn Tortillas

Couscous

Frozen Pizza Dough

Oats (old-fashioned rolled, quick cooking)

Pasta (Enriched and Whole Wheat)•spaghetti•macaroni•boillasagna noodles•Penne

Popcorn

Pretzels

Quinoa

Whole Grain Sandwich Bread

Whole Wheat Flour Tortillas

Tip: Purchase Low-Sodium whenever possible

Beef Broth

Black Beans

Canned Pumpkin

Canned Tomatoes (crushed, diced, and paste)

Chicken Broth

Kidney Beans

Marinara Sauce

Mixed Fruit Packed in Water

Peanut Butter

Roasted Red Peppers

Tuna Packed in Water

White Beans

Tip: Buy in bulk to save money

Almonds

Dry Black Beans

Dry Kidney Beans

Dry White Beans

Peanuts

Walnuts

All-Purpose Flour

Baking Powder

Bread Crumbs

Brown Sugar

Cocoa Powder

Cornmeal

Cornstarch

Dry Cake Mix

Dry Non-Fat Milk

Granulated Sugar

Honey

Low-Fat Baking Mix

Powdered Sugar

Whole Wheat Flour

Allspice

Balsamic Vinegar

Canola Oil

Cayenne Pepper

Chili Powder

Cinnamon

Cooking Spray

Cumin

Dried Basil

Dried Oregano

Dried Parsley

Garlic Powder

Ground Ginger

Ground Nutmeg

Olive Oil

Paprika

Pepper

Salt

Barbecue Sauce

Ketchup

Lite or Fat-Free Italian Dressing

Mayonnaise

Salsa

Yellow Mustard

5150

Nutrition FactsYogurt and Banana Spice Muff ins

Nutritional Facts Per Serving1 Serving: 1 muff in with 1/2 teaspoon powdered sugar

Calories: 170

Total Fat: 5g

Saturated Fat: 1g

Cholesterol: 22mg

Sodium: 186mg

Carbohydrates: 28g

Dietary Fiber: 1g

Protein: 4g

Calcium: 9% Daily Value

Lemon Blueberry Chicken Salad

Nutritional Facts Per Serving1 Serving: 1/4 cup

Calories: 247

Total Fat: 6g

Saturated Fat: 2g

Cholesterol: 63mg

Sodium: 188mg

Carbohydrates: 22g

Dietary Fiber: 3g

Protein: 26g


Chunky Baked Potato Chowder

Nutritional Facts Per Serving

Calories: 259

Total Fat: 9g

Saturated Fat: 5g

Cholesterol: 31mg

Sodium: 368mg

Carbohydrates: 32g

Dietary Fiber: 2g

Protein: 14g


Zucchini Parmesan Medallions


Calories: 140

Total Fat: 7g

Saturated Fat: 2.5g

Cholesterol: 10mg

Sodium: 330mg

Carbohydrates: 13g

Dietary Fiber: 2g

Protein: 7g


Cinnamon Almond Granola


Calories: 320

Total Fat: 6g

Saturated Fat: 1g

Cholesterol: 5mg

Sodium: 105mg

Carbohydrates: 53g

Dietary Fiber: 5g

Protein: 16g


Creamy Confetti Potato Soup

Nutritional Facts Per Serving1 Serving: 1 muff in with 1/2 teaspoon powdered sugar

Calories: 130

Total Fat: 3g

Saturated Fat: 2g

Cholesterol: 11mg

Sodium: 847mg

Carbohydrates: 19g

Protein: 5g


Vitamin A: 190% Daily Value

Vitamin D: 10% Daily Value

Iron: 8% Daily Value

Southwest Cornbread Squares

Nutritional Facts Per Serving1 Serving: 1 (2-inch) square

Calories: 190

Total Fat: 8g

Saturated Fat: 4g

Cholesterol: 15mg

Sodium: 470mg

Carbohydrates: 24g

Dietary Fiber: 2g

Protein: 8g


Cheesy Chicken Crunchers


Calories: 320

Total Fat: 8g

Saturated Fat: 4g

Cholesterol: 90mg

Sodium: 320mg

Carbohydrates: 24g

Dietary Fiber: 1g

Protein: 37g


Veggie Potato Topping


Calories: 320

Total Fat: 6g

Saturated Fat: 4g

Cholesterol: 20mg

Sodium: 260mg

Carbohydrates: 55g

Dietary Fiber: -

Protein: 12g


Peanut Butter Banana Crunch Yogurt Parfait


Calories: 390

Total Fat: 14g

Saturated Fat: 3g

Cholesterol: 4mg

Sodium: 397mg

Carbohydrates: 55g

Dietary Fiber: 4g

Protein: 16g


LaPorte-obello Grilled Cheese Sandwich


Calories: 320

Total Fat: 10g

Saturated Fat: 6g

Cholesterol: 25mg

Sodium: 720mg

Carbohydrates: 43g

Dietary Fiber: 3g

Protein: 15g


Fiesta Rice Skillet Dinner


Calories: 392

Total Fat: 15g

Saturated Fat: 6g

Cholesterol: 76mg

Sodium: 654mg

Carbohydrates: 40g

Dietary Fiber: 8g

Protein: 25g


5352

Nutrition FactsCheesy Caulif lower


Calories: 90

Total Fat: 30g

Saturated Fat: 3.5g

Cholesterol: 10mg

Sodium: 170mg

Carbohydrates: 8g

Dietary Fiber: 2g

Protein: 8g


Ricotta Fruit Dip


Calories: 207

Total Fat: 8g

Saturated Fat: 5g

Cholesterol: 32mg

Sodium: 156mg

Carbohydrates: 20g

Dietary Fiber: 0g

Protein: 13g


Sweet Potato Biscuits with Orange Honey Spread


Calories: 240

Total Fat: 9g

Saturated Fat: 5g

Cholesterol: 25mg

Sodium: 320mg

Carbohydrates: 37g

Dietary Fiber: 2g

Protein: 6g


Cranberry Turkey Wrap


Calories: 180

Total Fat: 7g

Saturated Fat: 3.5g

Cholesterol: 35mg

Sodium: 670mg

Carbohydrates: 14g

Dietary Fiber: 1g

Protein: 16g


Slow Cooker Fresh Veggie Lasagna


Calories: 240

Total Fat: 10g

Saturated Fat: 6g

Cholesterol: 60mg

Sodium: 380mg

Carbohydrates: 21g

Dietary Fiber: 3g

Protein: 16g (11.4g dairy protein)


Chocolate Brunch French Toast


Calories: 270

Total Fat: 4g

Saturated Fat: 2g

Cholesterol: 5mg

Sodium: 450mg

Carbohydrates: 42g

Dietary Fiber: 1g

Protein: 15g


Couscous with Tomatoes, Sautéed Spinach and 2 Cheeses


Calories: 228

Total Fat: 7g

Saturated Fat: 4g

Cholesterol: 17mg

Sodium: 482mg

Carbohydrates: 27g

Dietary Fiber: -

Protein: 16g


Pulled Pork Soft Tacos


Calories: 457

Total Fat: 17g

Saturated Fat: 8g

Cholesterol: 88mg

Sodium: 359mg

Carbohydrates: 40mg

Dietary Fiber: 5g

Protein: 36g


Pepper & Egg Brunch Bake


Calories: 193

Total Fat: 10g

Saturated Fat: 5g

Cholesterol: 132mg

Sodium: 442mg

Carbohydrates: 13g

Dietary Fiber: 2g

Protein: 12g


Garden Veggie Pizza


Calories: 340

Total Fat: 10.9g

Saturated Fat: 5.3g

Cholesterol: 25mg

Sodium: 702.7mg

Carbohydrates: 45.1g

Dietary Fiber: 4.3g

Protein: 13.2g


Grilled Shrimp with Yogurt Cilantro Salsa


Calories: 180

Total Fat: 5g

Saturated Fat: 3.5g

Cholesterol: 50mg

Sodium: 390mg

Carbohydrates: 23g

Dietary Fiber: 4g

Protein: 12g (5 grams from dairy)


Layered Broccoli Salad


Calories: 280

Total Fat: 12g

Saturated Fat: 4.5g

Cholesterol: 25mg

Sodium: 350mg

Carbohydrates: 29g

Dietary Fiber: -

Protein: 14g


54

Pumpkin Pancakes with Maple Yogurt Topping


Calories: 420

Total Fat: 10g

Saturated Fat: 6g

Cholesterol: 80mg

Sodium: 440mg

Carbohydrates: 68g

Dietary Fiber: 2g

Protein: 15g


Black Bean Quesadillas


Calories: 210

Total Fat: 10g

Saturated Fat: 4.5g

Cholesterol: 20mg

Sodium: 460mg

Carbohydrates: 24g

Dietary Fiber: 1g

Protein: 7g


Hawaiian Touchdown Mac And Cheese


Calories: 330

Total Fat: 13g

Saturated Fat: 7g

Cholesterol: 45mg

Sodium: 910mg

Carbohydrates: 36g

Dietary Fiber: 2g

Protein: 20g


Nutrition Facts

56

dairymax.org

Agent

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For more information on healthy eating and family meals, contact your Limestone County Extension Agent for Family and Consumer Sciences, Vanessa Casad, at (254) 729-5314. Our office is located on the ground floor of the Limestone County Courthouse, 200 West State Street, G-14, Groesbeck, TX 76642. The mission of Texas A&M AgriLife Extension is improving the lives of people, businesses, and communities across Texas and beyond through high- quality, relevant education.

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