Tips and Recipes

Pocket Fruit Pies

Makes 4 servings

Serving Size: 1 pie

Ingredients

• 4 whole-wheat tortillas
• 1 large apple or 2 medium peaches
• 1/4 teaspoon cinnamon
• 2 tablespoons brown sugar
• 1/8 teaspoon nutmeg
• 2 tablespoons fat-free milk
• Sugar (optional)

Directions

1. Wash hands and surfaces.
2. Preheat oven to 350°F.
3. Warm tortillas in microwave or oven to make them easier to handle.
4. Peel and chop fruit into small pieces.
5. Place 1/4 of the fruit on each tortilla.
6. In a small bowl, stir together brown sugar, cinnamon, and nutmeg. Sprinkle over fruit.
7. Roll up the tortillas with the fruit.
8. Place on an ungreased baking sheet and make small slashes to allow steam to escape. Brush with milk and sprinkle with additional sugar if desired.
9. Bake for 8-12 minutes or until lightly brown.
10. Serve warm or cold.
11. Refrigerate leftovers immediately.

Chicken Pitas

Makes 2 servings

Serving Size: 1/2 pita

Ingredients

• 1/2 cup spinach leaves, washed
• 1/2 cup seedless grapes, each grape cut in half
• 1/2 cup chopped cooked chicken breast, cold
• 1/4 cup shredded slaw mix–can use shredded carrots and green and red cabbage in place of slaw mix
• 1 tablespoon green onion, sliced
• 2 tablespoons fat-free ranch dressing
• 1 whole-wheat pita pocket, cut in half
• Salt and pepper to taste

Directions

1. Combine spinach leaves, grapes, chicken, slaw mix, and green onions in a medium bowl. Mix well with a large spoon.
2. Add dressing to bowl. Mix until all ingredients are coated with dressing.
3. Spoon about 1 cup of mixture into each pita pocket half. Serve.

Cinna-Yummy Rice Cereal

Makes 2 servings

Serving Size: 1/2 cup

Ingredients

• 1 cup cooked long-grain white or brown rice
• 2/3 cup skim milk
• 1 tablespoon brown sugar
• 1/4 teaspoon ground cinnamon
• 1/4 cup fresh blueberries, raspberries, or strawberries

Directions

1. Combine rice, milk, brown sugar, and cinnamon in small saucepan.
2. Place saucepan over medium heat and cook until thick and creamy, about 10 minutes.
3. Spoon rice cereal into small bowl; cool at least 3 minutes.
4. Top with fresh berries.

Chunky Chili

Ingredients

• 1/2 pound ground meat (optional)
• 1 onion, diced
• 1 green pepper, diced
• 2 teaspoons garlic, minced
• 1 can (10.5 oz.) white beans
• 1 can (10.5 oz.) red beans
• 1 can (10.5 oz.) black beans
• 1 can (10.5 oz.) low-sodium diced tomatoes
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ground black pepper
• Optional Toppings:
  • Shredded cheese
  • Green onions, sliced
  • Sour cream

Directions

1. In a large pot, cook the ground meat (if using), onions, and green bell pepper until the vegetables are tender and the meat is no longer red. Drain the fat.
2. Add the minced garlic and cook for 1 minute.
3. Add the three cans of beans and the can of tomatoes. Stir well.
4. Stir in the chili powder, ground cumin, cayenne pepper, garlic powder, onion powder, and ground black pepper. Bring to a boil, reduce heat, and let simmer for 20-30 minutes.
5. Top with your choice of optional toppings.
6. Serve over brown rice or whole grain pasta.

Berry Purple Smoothie

Makes 4 servings

Ingredients

• 20 ounces pineapple chunks
• 2 cups blueberries, frozen
• 1 1/2 cups cubed ice
• 6 ounces lemon-flavored, nonfat yogurt

Directions

1. In a blender, combine all ingredients and process until smooth.
2. Serve immediately or cover and refrigerate until ready to serve.