Tips and Recipes

Tortilla Bean Dip

Makes 16 servings

Ingredients

• 15 ounces canned refried beans
• 15 ounces salsa
• 4 ounces low-fat cheddar cheese, shredded
• 8 ounces baked tortilla chips

Directions

1. Open can of refried beans and place in a bowl.
2. Stir in salsa.
3. To serve hot, microwave for 1-2 minutes, then stir.
4. Top with shredded cheese and serve hot or cold with chips.

The Incredible, Edible Four Food Group Parfait

Makes 1 serving

Serving Size: 1 parfait

Ingredients

• 6 tablespoons low-fat vanilla yogurt
• 2 tablespoons frozen strawberries or crushed pineapple
• 2 heaping tablespoons oat O-shaped cereal
• 1 teaspoon chopped peanuts

Directions

1. Wash hands and surfaces.
2. Open strawberries and pour into a small bowl.
3. Measure 2 tablespoons yogurt into a cup.
4. Add 2 tablespoons cereal on top of yogurt.
5. Add 2 more tablespoons yogurt.
6. Add 2 tablespoons fruit on top of yogurt.
7. Add 2 more tablespoons yogurt.
8. Top with a teaspoon of crushed peanuts.
9. Refrigerate leftovers immediately.

Shamrock Shakes

Makes 2 servings

Ingredients

• 1/2 ripe banana
• 1 cup lime sherbet
• 1 cup fat-free milk

Directions

1. Wash hands and surfaces.
2. Measure milk and add to blender.
3. Wash banana. Then peel, cut in half, and place in blender.
4. Measure lime sherbet and add to blender.
5. Blend all ingredients until smooth.
6. Refrigerate leftovers immediately.

Recipe from: K-State

Raw Veggies with Yogurt Dip

Makes 6 servings

Ingredients

• 1 cup nonfat plain yogurt
• 1 package ranch dressing mix
• 4 ounces baby carrots
• 1 head broccoli
• 2 green or red bell peppers

Directions

1. Wash hands and surfaces.
2. Wash vegetables.
3. Cut broccoli into florets and peppers into strips.
4. Mix yogurt with ranch dressing mix in a medium bowl.
5. Place vegetables and dip on a plate and enjoy.
6. Refrigerate leftovers immediately.

Pizza Wraps

Makes 4 servings

Serving Size: 1 wrap

Ingredients

• 1 tablespoon margarine
• 4 10-inch whole-wheat tortillas
• 1 cup shredded low-fat cheddar and/or Monterey Jack cheese
• 1/4 cup pizza sauce
• 4 oz. sliced turkey pepperoni, or cooked chicken or beef

NOTE: For variety, add chopped green or red pepper or onion, or use a different cheese.

Directions

1. Wash hands and surfaces.
2. Heat a large skillet or griddle over medium-high heat.
3. Spread margarine on one side of each tortilla. Place one tortilla in skillet, margarine-side down.
4. Spoon a tablespoon of pizza sauce onto half of the tortilla (tomato sauce and a little oregano can be substituted for pizza sauce).
5. Sprinkle 1/4 cup of the cheese over the sauce and top with a few slices of meat.
6. Fold the clean half of the tortilla over the filling and cook each wrap, turning once (about 1 to 2 minutes on each side, or until cheese melts).
7. Repeat with remaining tortillas.
8. Refrigerate leftovers immediately.