Delicious and Nutritious Myplate Recipes

Delicious and Nutritious MyPlate Recipes

Table of Contents

Fun and Healthy Taco Bar…………………………1 Fruit and Veggie Kebabs with Dips……………………2

Summer Bean Salad …………... …………………. 3

Mini Personal Pizzas…………………………… . . .4

Better-than-takeout Chicken Stir-fry……………………5

Fruit Fizz and Trail Mix………… ……………. . . . . 6

Fruit and Yogurt Parfaits…………………………. 7

Kitchen Knives and Their Uses…………………… …. . .8

Cooking Terms and Techniques………………………..9

Measuring Tools…………………………………10

Fun and Healthy Taco Bar Who says dinner has to be boring? Get your family or friends together and create your very own taco bar. Fill your bar with your favorite fruits and vegetables and other healthy ingredients.

Hands-on Time: 15 minutes Cook Time: 10 minutes Makes: 4-6 servings

Kitchen Gear Cutting board Sharp knife (Caution) Stovetop saucepan or electric skillet Colander Can-opener Measuring spoons Stirring spoon Mixing bowl

Instructions 1. Mince 2 cloves of garlic and, using a can-opener, open can of beans. Then put saucepan on the stove and turn to medium-low heat (if you are using a electric skillet, turn on to medium-low). Add in olive oil and minced garlic. Stir garlic occasionally until it is soft but not brown. Add in entire can of black beans. Stir in 1 small pinch of salt and pepper. Next, stir in cumin and adobo sauce (if you like more spice add in the chili pepper). Cook beans for about 8-10 minutes or until beans are soft. You can follow the same steps to make pinto beans. 2. Using a colander drain and rinse canned corn. Add corn, diced onion, minced cilantro, jalapeno, and sliced tomatoes into a mixing bowl. Squeeze in lime juice. Add salt and pepper to taste. Stir. 3. Line up all ingredients: tortillas, beans, corn salsa, spinach, sliced avocado, and yogurt. Let each person go through the line and top his or her tortilla. Encourage them to include all 5 food groups! Fruit and Veggie Kebabs with Dips Dips don’t always have to be unhealthy. Dip your favorite veggies in this zesty low fat yogurt dip or in a smooth and creamy Middle-Eastern dip called Hummus. Also, dip your fruit in this sweet honey vanilla dip.

To make kebabs wash and skewer your favorite fruit or vegetables onto wooden skewers. Summer Bean Salad This bean salad is excellent in the summer but can be eaten anytime of the year. Eat it with BBQ chicken or with low-sodium baked tortilla chips.

Hands-on Time: 20 minutes Makes: 8-10 servings

Kitchen Gear: Large Mixing Bowl Stirring Spoon Sharp Knife (Caution) Cutting Board Can opener Colander Small Bowl Whisk

Personal Mini Pizza Pizza can make a great afterschool meal. This recipe is quick and super simple. To make this your go-to meal, precut your toppings and keep in the fridge so they are ready when you want them!

Hands on Time: 10 minutes Makes: 1 pizza per person Kitchen Gear: Toaster Oven Sharp Knife (Caution) Oven Mitts Spoon Plate Cutting Board

Instructions:

1. On Sandwich thin smear 1-2 tablespoons of pizza sauce. 2. Add your favorite toppings. If you add meat make sure you also have at least two different vegetables on your pizza! 3. Sprinkle your pizza with about two tablespoons of cheese. 4. Toast in oven until cheese has melted. 5. ENJOY! Healthy Chicken Stir Fry with Brown Rice

Hands-on Time: 10 minutes Cooking Time: 20 minutes Makes: 4-6 servings

Kitchen Gear: 2 Sharp Knives (Caution) 2 Cutting Boards Electric Skillet or stovetop Wok or skillet (if using stovetop) Stirring spoon Fruit Fizz and Seed Trail Mix This is a quick and easy afterschool snack. You can even put the trail mix in an airtight container and store for a convenient and healthy snack!

Fruit and Yogurt Parfaits These sweet treats make a great snack, breakfast or even dessert!

Hands-on Time: 8 minutes Makes: 1 serving

Kitchen Gear: Sharp knife (Caution) Cutting board Small mixing bowl Glass or bowl Spoon

Instructions: 1. Mix yogurt very well in a small mixing bowl. 2. Pour half of the yogurt into glass or bowl and then layer with fruit. 3. Pour in remaining yogurt and then top with cereal Kitchen Knives Blade Styles and Uses

Kitchen Knife Edges Wavy (Serrated) Edge - good for cutting soft foods with a hard crust, like bread, or tough skin, like sausages and tomatoes. The teeth of a wavy edge let you put more pressure on the food you are cutting.

Straight Edge - good for cutting raw meat, slicing fish, and chopping vegetables.

Paring Knives Paring knives are good for many jobs, like peeling fruits and vegetables, and removing eyes from potatoes or pits from olives. The blades are short and can be straight or wavy.

Straight

Wavy Edge - use to cut a crust or skin with a soft inside. Perfect for tomatoes.

Paring/Boning - use to cut meat away from bones.

Chef's Knives

The Chef's knife is one of the most used kitchen knives and can be used for everything from chopping to slicing fruits and vegetables. The blades are heavier and longer than paring knives and let you cut foods quickly.

Carving and Slicing Knives

Carving and slicing knives have long blades and pointed tips and are used for slicing cooked meats. You should use these knives with a large fork to hold the meat in place while carving. Bread Knives

The bread knife has a thick, wavy blade and is good for cutting thick, crusty loaves of bread. Bread knives are also good for slicing cabbage to make slaw.

Cleavers

A cleaver is a wide, thick knife that is good for chopping through meat or poultry bones. Cooking Terms and Techniques

Bake -To cook food in an oven Beat -To mix ingredients together using a fast, circular movement with a spoon, fork, whisk or mixer Blend -To mix ingredients together gently with a spoon or fork, until combined Boil -To heat a food so that the liquid gets hot enough for bubbles to rise and break the surface Broil -To cook under direct heat Brown -To cook over medium or high heat until surface of food browns or darkens Chop -To cut into small pieces Dice -To cut into small cubes Drain -To remove all the liquid using a colander, strainer, or by pressing a plate against the food while tilting the container Grate or Shred -To scrape food against the holes of a grater making thin pieces Grease -To lightly coat with oil, butter, margarine, or non-stick spray so food does not stick when cooking or baking Knead -To press, fold and stretch dough until it is smooth and uniform, usually done by pressing with the heels of the hands Marinate -To soak food in a liquid to tenderize or add flavor to it (the liquid is called “marinade”) Mash -To squash food with a fork, spoon, or masher Mince -To cut into very small pieces, smaller than chopped or diced pieces Mix -To stir ingredients together with a spoon, fork, or electric mixer until well combined Preheat -To turn oven on ahead of time so that it is at the right temperature when needed (usually takes about 5 to 10 minutes) Sauté -To cook quickly in a little oil, butter, or margarine Simmer -To cook in liquid over low heat (low boil) so that bubbles just begin to break the surface Steam -To cook food over steam without putting the food directly in water (usually done with a steamer) Stir Fry -To quickly cook small pieces of food over high heat while constantly stirring the food until it is crisply tender (usually done with a wok) Cooking Measurement Equivalents

Measuring ingredients by amount

1 tablespoon (Tbsp) = 3 teaspoons

1/16 cup = 1 tablespoon

1/8 cup = 2 tablespoons

1/6 cup = 2 tablespoons + 2 teaspoons

1/3 cup = 5 tablespoons + 1 teaspoon

2/3 cup = 10 tablespoons + 2 teaspoons

1 cup = 16 tablespoons

1 cup = 48 teaspoons

1 cup = 8 fluid ounces (fl oz)

2 cups = 1 pint

2 pints = 1 quart

4 cups = 1 quart

4 quarts = 1 gallon (gal)

Measuring ingredients by weight

16 ounces (oz) = 1 pound (lb)