Tips and Recipes

Celebrate National Cheese Lovers Day with this cheesy Veggie Tuna Mac Recipe.

---

Makes 6 servings | Serving size: 1/2 cup

Ingredients

• Non-stick cooking spray
• 1 ½  cups whole-wheat macaroni or penne pasta
• 2 tablespoons vegetable oil
• 1 small onion, diced
• 1 medium green pepper, diced
• 2 tablespoons all-purpose flour
• 1 ¼ cups nonfat milk
• 1 cup cheddar cheese, shredded
• 1 teaspoon Italian seasoning
• 1 teaspoon black pepper
• 1 (10-ounce) package frozen peas
• 2 (4.5-ounce) cans low-sodium light tuna, packed in water, drained       

Directions

1. Preheat oven to 350°F.
2. Spray casserole dish with cooking spray.
3. Cook pasta according to package directions. Drain. Place cooked macaroni in casserole dish.
4. Heat oil in a medium skillet. Add onion and green pepper. Cook, stirring constantly for 5 minutes.
5. Add flour and continue stirring for 2 minutes.
6. Slowly stir in milk. Bring mixture to a boil.
7. Boil, stirring constantly until mixture thickens. Reduce heat and add cheese, Italian seasoning and pepper. Stir until cheese melts.
8. Combine macaroni, cheese mixture, frozen peas and tuna in casserole dish.
9. Cook for 30 minutes or until center temperature of casserole reaches 165°F.

 

Our normal eating habits might be a little off this time of year. Try making this sweet potato and apple recipe to make sure you are still eating your fruits and vegetables! 

---

Makes 6 servings | Serving size: 1/2 cup

Ingredients

• Non-stick cooking spray
• 1 (16-ounce) can sweet potatoes (may use 3 fresh sweet potatoes)
• 2 large apples
• 1/4 cup raisins
• 1/3 cup pineapple or orange juice
• 2 teaspoons packed brown sugar or 2 tablespoons granulated sugar
• 2 tablespoons butter
• 1 teaspoon cinnamon

Directions

1. Preheat oven to 350°F.
2. Lightly spray a baking dish with non-stick cooking spray.
3. Wash, peel, and slice apples (and fresh sweet potatoes if using).
4. Drain canned sweet potatoes.
5. Layer sweet potatoes and apples in the sprayed baking dish.
6. Sprinkle sweet potatoes and apples with raisins.
7. In a separate cup, mix juice and sugar.
8. Pour juice mixture over sweet potatoes, apples, and raisins.
9. Cut butter into small bits and distribute evenly across the top of the casserole.
10. Sprinkle cinnamon over fruit.
11. Cover with aluminum foil and bake for 20 minutes. Remove foil and bake for 10 minutes longer. Potatoes should be tender and cooked through.

 

Nutrition Information Per Serving: 190 Calories, Total Fat 4g, Saturated Fat 0.5g, Protein 2g, Total Carbohydrate 41g, Dietary Fiber 4g, Sodium 95mg. Excellent source of vitamin A. Good source of vitamin C.

Looking for a sweet treat without loads of added sugar? Try out this tasty cinnamon apple crisp!

---

Makes 6 servings | Serving size: 1/2 cup

Ingredients for Filling

• 4 cups peeled, thinly sliced apples (3-4 medium)
• 1/4 cup water
• 3 tablespoons firmly packed brown sugar
• 1 tablespoon all-purpose flour
• 1/2 teaspoon ground cinnamon
• Non-stick cooking spray

Ingredients for Topping

• 1 cup quick cooking oats
• 3 tablespoons firmly packed brown sugar
• 3 tablespoons butter, melted
• 1/4 teaspoon ground cinnamon

Directions

1. Heat oven to 350°F.
2. Spray 8-inch square glass baking dish with cooking spray.
3. For filling, combine fruit and water in large bowl.
4. Combine sugar, flour, and cinnamon; add to fruit; stir until fruit is evenly coated.
5. Spoon into baking dish.
6. For topping, combine all ingredients in medium bowl; mix well until oats are moistened.
7. Sprinkle evenly over fruit.
8. Bake 30-35 minutes or until fruit is tender.

Nutrition Information Per Serving: 70 Calories, Total Fat 3.5g, Saturated Fat 3.5g, Protein 0g, Total Carbohydrate 18g, Dietary Fiber 2g, Sodium 0mg