Pasta with Greens, Small Changes Make a Make Healthy Choices Beans, and Chicken Big Difference! with MyPlate Makes: 6 servings Cook with less fat: Choose a variety of healthy foods from Serving Size: 2 ½ cups • Grill, broil, steam, or bake foods, instead of frying. each MyPlate food group: Ingredients: • Cook with small amounts of heart-healthy, 1 box whole wheat pasta unsaturated fat like vegetable oil, olive oil, • Fruits and vegetables 1 Tablespoon vegetable or olive oil canola oil, or cooking oil spray. • Lean protein • Avoid cooking with saturated fat like butter ½ onion, chopped • Whole grains 3 cloves garlic, chopped or lard. 3 chicken sausages, chopped, or 2 cups cooked • Low-fat dairy products chicken, cubed Choose foods with heart-healthy fat: 1 bunch Swiss chard or 6 cups spinach, Cook foods in healthy ways: • Nuts such as almonds and walnuts washed and chopped • Nut butters such as peanut or almond butter 1 (15.5-ounce) can of cannellini, great northern, • Grill, bake, or stir-fry lean meat, fish, or navy beans, rinsed and drained • Seeds such as pumpkin or sunflower seeds 2 cups low-sodium chicken or vegetable broth • Fatty fish like salmon and tuna and poultry. 1 teaspoon Italian seasoning • Eggs • See our tips inside for cooking with heart Salt and pepper to taste • Avocados heathy oils. ½ cup Parmesan cheese, grated (optional) Lower sugar: • Steam fresh or frozen vegetables in the Directions: microwave, or on the stove top. • Drink fewer sugar-sweetened beverages like 1. Cook the pasta according to directions on box, soda and sports drinks. and drain. • Eat fewer sweets like cake, candy, and cookies. 2. On medium heat, add vegetable oil and onion to For more information about a large pan. Lower salt: healthy food choices, physical 3. Cook for 5 minutes, add garlic, cook for 1 minute more. 4. Stir in chopped chicken and cook until heated • Choose foods labeled low-sodium or no-salt activity, and recipes visit: through. added. 5. Add beans, chard or spinach, chicken or • Eat less restaurant and carry-out food. vegetable stock, and spices. • Eat less fast food. www.eatsmart.umd.edu 6. Add in cooked pasta and stir to combine. facebook.com/EatsmartMD 7. Cook for 5 minutes until pasta is heated through. Look inside for healthy recipes www.choosemyplate.gov For step-by-step recipe instructions visit: you can prepare at home! www.eatsmart.umd.edu/recipe/pasta-greens Stir-fried Vegetables with Make Healthy Choices Veggie Quesadillas from Each Food Group Beef, Chicken, or Tofu Makes: 4 servings Fruits and Vegetables: Serving Size: ½ quesadilla Makes: 6 servings • Eat a variety of colorful fruits and vegetables. Serving Size: 1 cup Ingredients: • Fresh, frozen, and canned fruits and vegetables are all healthy options. 1 small zucchini, washed and chopped Ingredients: • Choose canned vegetables labeled ½ broccoli head, washed and chopped 1 cup beef, chicken, or vegetable broth no-salt added or low sodium. 1 green, red, or yellow bell pepper, washed, 2 Tablespoons soy sauce • Select canned fruits packed in 100% fruit seeded, and chopped 1 Tablespoon corn starch, optional juice or water. 1 small onion, peeled and chopped 1 teaspoon garlic powder 1 carrot, washed and shredded 1 Tablespoon vegetable oil Lean Protein: 4 whole wheat or corn tortillas 5 cups vegetables, fresh or frozen (such as celery, • Choose lean ground beef, fish, turkey, or chicken. 1 cup low-fat cheddar cheese, shredded broccoli, zucchini, onions, green beans, • Cook with beans, dried or canned. ½ cup salsa carrots, peppers) washed and sliced • Rinse canned beans before cooking to Cooking oil spray 2 cups beef or chicken or 4-ounces firm tofu, cut in remove extra salt. bite size pieces • Enjoy eggs for breakfast, lunch, or dinner. Directions: 6 cups cooked brown rice Low-fat or Fat-free Dairy: 1. Spray pan with cooking oil spray. 2. Cook vegetables on medium heat for 4-5 Directions: • Choose low-fat or fat-free yogurt, milk, and cheese. minutes, stirring often. Remove vegetables 1. Mix together broth, soy sauce, cornstarch, and • Select soy or almond milk, fortified with calcium, from pan. as a substitute for low-fat cow’s milk. garlic powder. Set aside. 3. Place one tortilla in the pan. Sprinkle with half 2. Heat oil in a skillet and add beef, chicken, or tofu. Whole Grains: of the vegetables and half of the cheese. 3. Stir and cook over high heat until meat is cooked 4. Place the other tortilla on top. thoroughly or tofu is heated through. • Read labels and select 100% whole wheat 5. Cook on medium heat for 4-6 minutes or until breads and crackers. 4. Remove beef, chicken, or tofu from pan. the cheese starts to melt and the bottom 5. Place vegetables in a skillet. Cook for five minutes, • Choose whole grain pasta and brown rice for more nutrition and fiber. tortilla starts to brown. stirring often. • Add whole grain barley to soups and stews. 6. Flip quesadilla. 6. Lower heat. Return beef, chicken, or tofu to skillet. • Make wraps and main dish meals with whole 7. Cook for 4 minutes more and remove from pan. 7. Pour broth mixture over vegetables and meat or grain corn or whole wheat tortillas. 8. Repeat steps 3-5 for the other quesadilla. tofu. Cook for 2 minutes, while stirring, until 9. Cut each quesadilla in half. Serve with salsa. liquid thickens. 8. Serve over cooked rice. For step-by-step recipe instructions visit: http://eatsmartmd.blogspot.com/2015/03/ FSNE FOOD SUPPLEMENT NUTRITION EDUCATION recipe-spotlight-veggie-quesadillas.html This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.