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.

Pop's Potatoes

Pop's Potatoes

Ingredients	6 servings	12 servings
Russet potatoes, medium	2 & 1/2	5
Olive oil	1 & 1/2 Tbsp	3 Tbsp
Pepper	1/2 Tbsp	1 Tbsp
Paprika	1/2 Tbsp	1 Tbsp
Onion powder	3/4 Tbsp	1 & 1/2 Tbsp
Parsley	1 tsp	2 tsp

Preheat oven to 400°F.
Scrub potatoes well under cold water. Pat dry.
Cut into slices or small chunks. Drizzle oil onto potatoes. Add pepper, paprika, onion powder and parsley. Toss in bowl to coat.
Place on pan and bake in oven for about 20 minutes. Potatoes will be done when they are golden brown.
Serve 1/4 cup per serving.  
We served Pop's Potatoes with baked turkey breast, peaches, whole grain bread and milk for a balanced meal. 
Food for thought: Baking potatoes still make them finger foods but without all the added fat of frying. This recipe can also be made with sweet potatoes.   

Basketball Biscuits

Basketball Biscuits

Ingredients	6 servings	12 servings
Sweet potatoes, small	2	4
Flour, whole wheat	1/4 cup	1/2 cup
Flour, white, enriched	1/2 cup	1 cup
Baking powder	1/4 tsp	1/2 tsp
Sugar, granulated	1 Tbsp	2 Tbsp
Baking soda	2 Tbsp	1/4 cup
Applesauce, unsweetened	1 Tbsp	2 Tbsp
Milk, 1% (low-fat)	1/4 cup	1/2 cup
Cinnamon	1/2 Tbsp	1 Tbsp

Wash and dry potatoes, poke holes in top. Microwave on high 5 to 7 minutes, turning occasionally. Let cool.
Peel skin off and mash until all lumps are gone.
Preheat oven to 400°F.
Line cookie sheet with parchment paper.
Combine flour, baking powder, cinnamon, sugar and baking soda in medium bowl. Add applesauce and stir. Add sweet potatoes and milk. Stir until mixture holds together.
Transfer mixture to lightly floured surface. Roll out dough to 3/4" thickness. Cut with biscuit cutter (about 2&1/2" size). Transfer circles to cookie sheet.
Bake about 10 to 15 minutes, until golden. Let cool before serving. 

We served Basketball Biscuits with applesauce and milk for a balanced meal.

Food for thought: These biscuits are a great way to eat sweet potatoes which are full of vitamin A.  

Berry Banana Split

Berry Banana Split

Ingredients	6 servings	12 servings
Bananas	3	6
Vanilla yogurt, low-fat	1 & 1/2 cups	3 cups
Berries, fresh or frozen, any variety	1 cup	2 cups

Cut bananas in half lengthwise, then cut again, so each banana produces 4 long slices.
Put 1/4 cup yogurt in each bowl.
Place 1 banana quarter on either side of each bowl.
Top with berries.
Food for thought: You can switch the flavor of low-fat yogurt and use any fruit you have available.  

Tasty Taquitos

Tasty Taquitos

Ingredients	6 servings	12 servings
Salsa, jarred, ready to eat	1/2 cup	1 cup
Cooked chicken, boneless, skinless, finely chopped	1 cup	2 cups
Corn, fresh, canned or frozen	1/4 cup	1/2 cup
Green onion	2 Tbsp	1/4 cup
Green bell pepper, finely chopped	1/4 cup	1/2 cup
Monterey Jack cheese, shredded	1/4 cup	1/2 cup
Black beans	3/4 cup	1 & 1/2 cups
Vegetable oil	1 tsp	2 tsp
Pepper	1 Tbsp	2 Tbsp
Tortillas, whole grain, 8"	6	12

Preheat oven to 425°F.
In medium bowl, combine salsa, chicken, corn, green onion, bell pepper, beans, pepper and cheese.
Soften tortillas on stove top or in microwave and spoon filling onto center of tortilla. Roll up tightly. Place toothpick in center to secure.
Place tortillas roll side down on baking sheet, brush with oil. Bake 15 to 20 minutes or until crisp and lightly browned.
Serve 1 taquito per child.
We served Tasty Taquitos with green beans and milk for a balanced meal.

Food for thought: Taquitos can be made in advance, frozen and reheated. They serve as a great on-the-go food if needed and can include almost any vegetable you have left over. 

Boat Burgers

Boat Burgers

Ingredients	4 servings	8 servings
Cod fillets, frozen	1/2 lb	1 lb
White beans, canned	1/2 cup	1 cup
Parsley leaves	1/4 cup	1/2 cup
Bread crumbs	2 Tbsp	1/4 cup
Egg	1/2	1
Whole grain hamburger buns	2	4
Romaine lettuce	4 slices	8 slices
Tomato, sliced	4 slices	8 slices
Cooking spray

Preheat oven to 375°F. Spritz baking pan with cooking spray and add fish. Bake until flaky, 7 to 10 minutes.
In food processor puree white beans, parsley and bread crumbs.
Place mixture in bowl with egg and crumble in fish. Mix until incorporated.
Form small (1 & 1/2 oz) patties.
Coat skillet with cooking spray over medium heat. Add burgers. Cook about 5 minutes on one side. Flip and cook 5 minutes longer.
Serve each patty on a bun with lettuce and tomato
We served Boat Burgers with whole grain hamburger buns, cucumber slices, apple slices and milk for a balanced meal.

Food for thought: Try making these burgers into minis and serve with the kids' favorite vegetables on the side. 

Stuffed Spud

Stuffed Spud

Ingredients	6 servings	12 servings
Potatoes, any type	3	6
Mixed Vegetables, canned or frozen	1 cup	2 cups
Salsa	1/4 cup + 2 Tbsp	3/4 cup
Cheddar Cheese, shredded	2 Tbsp	1/4 cup

Poke holes in top of all potatoes.
Microwave potatoes (uncovered) for about 3 to 4 minutes on high power.
Cut the potatoes in half.
Top each potato half with veggies, salsa and cheese. Microwave for 30 seconds to melt the cheese.
We served Stuffed Spud with baked ham, kiwi, whole grain breadstick and milk for a balanced meal.

Food for thought: Putting vegetables on top of a potato gives a fun and appealing look for a meal. Choose any vegetables you like.

Johnny Applesauce Pancakes

Johnny Applesauce Pancakes

Ingredients	6 servings	12 servings
Milk, 1% (low fat) or fat-free	1/4 cup	1/2 cup
Eggs	2	4
Vegetable Oil	1 Tbsp	2 Tbsp
Applesauce, bottled, natural or unsweetened	1/2 cup	1 cup
Flour, whole wheat	3/4 cup	1 & 1/2 cups
Baking powder	1/2 Tbsp	1 Tbsp
Salt	1/4 tsp	1/2 tsp
Sugar	1 Tbsp	2 Tbsp
Cinnamon	Pinch	1/8 tsp

Heat griddle over high heat (to about 375°F).

Combine milk, eggs, oil and applesauce in a mixing bowl. Mix on low speed until blended.

Sift in flour, baking powder, salt, sugar and cinnamon. Using the whip attachment, mix batter for 15 seconds on low speed. Scrape sides of bowl, then mix for another minute on medium speed.

Portion 1/4 cup onto griddle for each pancake.

Cook until bubbles appear on top and bottom is browned. Flip and cook other side (about 1 minute).

We served the Johnny Appleseed Pancakes with mixed fruit and milk for a balanced meal.

Food for thought: Pancakes are a fun treat that kids can help make. Use whole wheat flour and their favorite fruit to make them a healthy breakfast or snack. To reheat leftover pancakes, try popping them in the toaster.

Magic Meat

Magic Meat

Ingredients	6 servings	12 servings
Turkey, ground	3/4 lb	1 & 1/2 lb
Ketchup	1/4 cup	1/2 cup
Brown sugar	1 Tbsp	2 Tbsp
Mustard	1/2 tsp	1 tsp
Garlic powder	1/2 tsp	1 tsp
Egg	1/2	1
Milk, 1% (low-fat)	1/2 Tbsp	1 Tbsp
Black pepper	1/8 tsp	1/4 tsp
Wheat cereal squares	3/4 cup	1 & 1/2 cups
Black beans	1/4 cup	1/2 cup

Preheat oven to 350°F.

In bowl, combine ketchup, brown sugar and mustard. Mix well.

Remove 1/4 cup of mixture from bowl to use later.

To the mixture in bowl, add garlic powder, egg, milk, beans, turkey and black pepper and mix well. 

Break up cereal squares and add them to the mixture. Let stand for 5 minutes.

Shape into loaf pans. 

Bake for 1 hour and 5 minutes. Brush on reserved ketchup mixture and back for 15 minutes.  

We served Magic Meat with zucchini, yellow squash, couscous and milk for a balanced meal. 

Food for Thought: Using ground turkey instead of ground beef decreases the fat in meatloaf. You can also add vegetables to increase the nutrition.  

Cheesy Spaghetti Bake

Cheesy Spaghetti Bake

Ingredients	6 servings	12 servings
Spaghetti, dry, whole wheat	1 cup	2 cups
Egg	1/2	1
Milk, 1% (low-fat) or fat-free	1/4 cup	1/2 cup
Salt	1/4 tsp	1/2 tsp
Turkey, ground	10 oz	1 & 1/4 lb
Onions, small, chopped	1/2	1
Spaghetti sauce, canned or homemade	1 cup	2 cups
Cheese, mozzarella, shredded, part-skim, divided in half	1 oz	2 oz
Oregano	1 Tbsp	2 Tbsp

Preheat oven to 350°F. 

For 12 servings, grease 8x8x1.5" baking dish.

Cook spaghetti as package directions indicate; drain. In a large bowl, beat the egg, milk and salt.

Add spaghetti, oregano and half the cheese called for. Toss to coat, then transfer to greased baking dish.

Brown meat and chopped onion; drain. 

Add spaghetti sauce and mix well. 

Spoon over pasta.

 

Bake, uncovered, for 20 minutes.

Sprinkle with the rest of the shredded cheese and bake 10 minutes more. Let stand 10 minutes before cutting. 

We served Cheesy Spaghetti Bake with Green Giant Salad, grapes and milk for a balanced meal. 

      Food for Thought: Adding meat to spaghetti is a great way to increase your child's protein. Using lean meats like turkey allows them to get plenty of protein without the added fat.