Tips and Recipes

Basic Omelets

Makes 2 servings

Serving Size: 1/2 omelet

Ingredients

• 2 eggs
• 2 tablespoons milk
• 1/8 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 teaspoon butter
• 1/3-1/2 cup filling, such as shredded cheese, onions, spinach, or other vegetables

Directions

1. Spray the skillet with nonstick cooking spray and cook raw vegetables until tender. Set aside for later.
2. Beat eggs, milk, salt, and pepper in a small bowl until blended.
3. Heat butter in a nonstick skillet over medium-high heat until hot.
4. Pour in egg mixture. Mixture should set immediately at edges.
5. Gently push cooked portions from edges toward the center with inverted spatula so uncooked eggs can reach the pan’s hot surface. Continue cooking, tilting pan and gently moving cooked portions as needed.
6. When the top surface of eggs is thickened and no visible liquid egg remains, place filling on the bottom half of the omelet.
7. Fold omelet in half–top to bottom, covering the filling–with spatula and slide onto a plate.
8. Serve immediately.

Cranapple Crisp

Makes 8 servings

Ingredients

• 1 16-ounce can whole cranberry sauce
• 4 apples, chopped
• 2 teaspoons margarine, melted
• 1 cup quick-cooking oats
• 1/3 cup brown sugar
• 1 teaspoon ground cinnamon

Directions

1. Preheat oven to 400°F. Spray an 8- by 8-inch baking dish with nonstick cooking spray.
2. In a large bowl, combine the cranberry sauce and apples. Pour into baking dish.
3. Combine melted margarine with oats, brown sugar, and cinnamon until well-blended. Sprinkle over apple/cranberry mixture.
4. Cover with lid or foil and bake for 15 minutes.
5. Uncover and bake 10 more minutes or until topping is crisp and brown.
6. Serve warm or cold.

Recipe from: Choose MyPlate

Corn, Sweet Onion, and Tomato Salad

Makes 10 servings

Ingredients

• 3 cans corn, whole-kernel (11-ounce cans)
• 2 large tomatoes, diced
• 1 large sweet onion, cut into thin strips
• 1 bunch cilantro, minced
• 2 limes, juiced
• 1/3 cup rice vinegar
• Salt to taste

Directions

1. In a large bowl, combine corn, tomatoes, sweet onion, and cilantro.
2. Squeeze lime juice over mixture and mix in.
3. Stir in rice vinegar to taste; the amount you use will depend on the sweetness of the corn and acidity of the lime.
4. Season with salt.
5. Cover and let chill for 45 minutes.
6. Stir before serving.

Breakfast Bars

Makes 12 servings

Serving Size: 1 bar

Ingredients

• 1 cup peanut butter
• 1/2 cup nonfat dry milk (optional)
• 1/4 cup honey or maple syrup
• 3 large shredded wheat biscuits or 1-2 cups of other cereal (low-fat granola, whole-grain cornflakes, shredded wheat squares)
• Vegetable cooking spray
• 1/2 cup raisins or nuts, chopped (optional)

Directions

1. Wash hands and surfaces.
2. Crush the shredded wheat biscuits or cereal.
3. Mix all of the ingredients together.
4. Press the mixture firmly into an 8 by 8-inch pan.
5. Cut into squares to serve.

Build a Healthy Snack Mix

Makes 3 servings

Ingredients

• 1 cup whole grain (whole wheat cereal squares, oat cereal O’s, or popcorn)
• 1/2 cup fruit (any dried fruit, such as cranberries, apricots, and bananas)
• 1/2 cup vegetable (any dried vegetable, such as edamame, dried green beans, and dried sweet potatoes)
• 2 tablespoons dairy (try yogurt-covered dried fruit or grated cheese)
• 2 tablespoons protein (such as almonds, peanuts, or walnuts)

Directions

1. Mix all ingredients together in a bowl.
2. Place in ziplock bag to keep fresh.