Fish in Blankets

Fish in Blankets

Ingredients	7 servings	14 servings
Cod fillets, frozen, sliced	1 lb	2 lb
Olive oil	1/2 Tbsp	1 Tbsp
Lemon juice	1 Tbsp	2 Tbsp
Red leaf lettuce, shredded	6 Tbsp	3/4 cup
Lettuce, shredded	1/2 cup	1 cup
Tomatoes, chopped	1 cup	2 cups
Tortillas, whole grain, 8"	14	28
Yogurt, plain, non-fat	1/2 cup + 2 Tbsp	1 & 1/4 cups
Salsa, ready to eat	1/2 cup	1 cup

Combine fish, olive oil and lemon juice in bowl. Pour into skillet.
Cook on medium-high heat for 4 to 5 minutes, stirring occasionally.
Fill each tortilla with 1/8 cup fish.
Top with 1/4 cup vegetables and 1 Tbsp of yogurt.
We served Fish in Blankets with mixed vegetables, kiwi and milk for a balanced meal. 
Food for thought: Kids can help make this dish by cutting the bread with plastic knives. They can also help with mixing and pouring.   

Sandbox Surprise

Sandbox Surprise

Ingredients	6 servings	12 servings
Whole grain bread, toasted, cubed	4 slices	8 slices
Applesauce, bottled, natural or unsweetened	1/2 cup	1 cup
Apples, chopped	2 cups	4 cups
Eggs, beaten lightly	1/2	1
Egg whites, beaten lightly	2	4
Milk, fat-free	1 & 1/2 cups	3 cups
Vanilla extract	2 Tbsp	1/4 cup
Cinnamon	1 tsp	2 tsp
Raisins (optional)	1 cup	2 cups

Preheat oven to 350°F.
For 12 servings, spray 8x4 loaf pan with cooking spray.
Place cubed bread in bottom of baking dish.
Mix all other ingredients together and pour over bread, being sure to coat all pieces. Cover with plastic wrap.
Refrigerate for 30 minutes.
Bake uncovered for 1 hour to 1 & 1/2 hours.
Cut into even squares. Serve alone or with low-fat yogurt and raisins (optional). 
Food for thought: Kids can help make this dish by cutting the bread with plastic knives. They can also help with mixing and pouring.   

Cowboy Quinoa

Cowboy Quinoa

Ingredients	6 servings	12 servings
Quinoa	3/4 cup	1 & 1/2 cups
Water	1 & 1/2 cups	3 cups
Cider vinegar	1 Tbsp	2 Tbsp
Olive oil	2 Tbsp	1/4 cup
Black beans, canned, rinsed	2 cans (15 oz cans)	4 cans (15 ounce cans)
Corn, frozen	1 cup	2 cups
Cherry tomatoes, halved	1/2 cup	1 cup
Onions, sliced	1/4 cup	1/2 cup

Combine water and quinoa in small pan and bring to a boil. Cover and let simmer, about 12 to 15 minutes (until quinoa is tender).
Whisk together oil and vinegar. Pour over quinoa.
Add beans, corn, tomatoes and onion. Stir. 
We served Cowboy Quinoa with carrots, mixed fruit and milk for a balanced meal. 

Food for thought: Quinoa is a small round grain, similar to couscous. It has a nutty flavor when cooked and can be used as a main dish or as a side.  

Farmer's Harvest Chili

Farmer's Harvest Chili

Ingredients	6 servings	12 servings
Onion, finely chopped	1/2 cup	1 cup
Carrots, diced	1 & 1/2	3
Garlic, cloves, minced	1/2 clove	1 clove
Green bell pepper, diced	1/2 cup	1 cup
Corn, canned, drain	1/2 can (12 oz can)	1 can (12 oz can)
Kidney beans, canned, drained	2 & 1/4 cups	4 & 1/2 cups
Diced tomatoes, fresh or canned	1/2 can (14.5 oz can)	1 can (14.5 oz can)
Tomato paste	1 can	2 cans

Spray large saucepan with non-stick cooking spray.

Saute onions for about 3 minutes.
Add carrots and garlic. Saute for another 3 minutes.
Add rest of ingredients and cook for 30 minutes (until heated thoroughly) on medium heat, uncovered. Stir occasionally. 
We served Farmer's Harvest Chili with pear slices, whole grain roll and milk for a balanced meal. 

Food for thought: Use any beans or vegetables you have available to change the flavors of this dish. 

Pumpkin Patch Pancakes

Pumpkin Patch Pancakes

Ingredients	8 servings	16 servings
Flour, whole wheat	1/2 cup	1 cup
Baking powder	1 tsp	2 tsp
Cinnamon	1/4 tsp	1/2 tsp
Milk, 1% (low-fat)	5 fl oz	1 & 1/4 cups
Applesauce, unsweetened	1 Tbsp	2 Tbsp
Egg	1/2	1
Pumpkin puree, canned	1/4 cup	1/2 cup
Vanilla yogurt, low-fat	1/4 cup	1/2 cup

In a large mixing bowl, combine flour, baking powder and cinnamon.
In separate bowl, mix milk, applesauce, egg, pumpkin puree and yogurt until combined.
Add wet ingredients to flour mixture and stir until moist. Batter may still be lumpy.
Lightly coat griddle or skillet with cooking spray and heat on medium.
Pour batter onto hot griddle (about 2 Tbsp for each pancake).
Cook until bubbles burst, flip and cook until golden on both sides.
We served Pumpkin Patch Pancakes with blueberries and milk for a balanced meal. 

Food for thought: Top with low-fat yogurt and raisins for sweetness or walnuts for a protein-rich breakfast.

Tootie Fruity Chip Dip

Tootie Fruity Chip Dip

Ingredients	6 servings	12 servings
Apples, cored, peeled (if desired), diced finely	3 cups	6 cups
Brown sugar	1 Tbsp	2 Tbsp
Peaches, canned, chopped finely	2 cups	4 cups
Cinnamon	1/2 tsp	1 tsp

Combine all ingredients in bowl.

Refrigerate until ready to use. 
We served Tootie Fruity Chip Dip with graham crackers for a balanced snack.

Food for thought: Dips are a great way to use up leftover fruit. Serve with whole grain chips or crackers for a great after-school snack. 

Jammin' Jambalaya

Jammin' Jambalaya

Ingredients	7 servings	14 servings
Chicken breast, boneless, skinless	1 lb	2 lb
Celery, stalk	1	2
Onions, chopped	1/2	1
Green onions, chopped	1/2 small bunch	1 small bunch
Green bell pepper, chopped	1 medium	2 medium
Tomatoes, diced, canned	1/2 can (14.5 oz can)	1 can (14.5 oz can)
Brown rice, dry	1 cup	2 cups
Water	3 cups	6 cups
Chicken bouillon	1 cube	2 cubes
Bay leaf	1/2	1
Cayenne pepper	1 & 1/4 tsp	2 & 1/2 tsp
Cooking spray

Wash chicken and pat dry. Cut into 1" chunks.

Spray a medium-size pan with non-stick cooking spray. Brown chicken over medium heat and remove from pan.

Add celery, onion, green onion, pepper and tomatoes to same pot and cook over medium heat for 10 minutes.

Return chicken to the pan. Add rice, water, bouillon, bay leaf and cayenne pepper. Bring to a boil.

Cover, reduce heat and let simmer for about 50 minutes. (Instant brown rice will require a different cook time.) 

Stir in parsley and serve warm. 

We served Jammin' Jambalaya with steamed broccoli and milk for a balanced meal.  

Food for thought: Jambalaya can be made using any lean meat. Add more vegetables if you wish or change them according to those in season.