Tips and Recipes

Vegetables with Pasta

Makes 8 servings

Serving Size: 1/2 cup

Ingredients

• 1 cup uncooked macaroni
• 1 (16-ounce) package frozen mixed vegetables
• 1 medium tomato, chopped
• 1/2 teaspoon black pepper
• 1/3 cup fat-free Italian dressing
• 1/4 cup chopped onion (optional)
• 1/4 cup chopped green pepper (optional)
• 1/4 cup chopped cucumber (optional)

Directions

1. Cook macaroni.
2. While macaroni is cooking, place frozen mixed vegetables in a covered, microwave-safe dish. Cook in microwave according to package directions.
3. Drain macaroni and vegetables as they finish cooking.
4. In a bowl or serving dish, mix all ingredients together.
5. May be served warm or cold.

Tossed Green Salad

Makes 12 servings

Ingredients

• 12 cups dark green leaf lettuce
• 4 cups tomatoes, chopped
• 6 green onions, chopped
• 2 cups cauliflower, sliced
• Low-fat salad dressing

Directions

1. Wash hands and surfaces.
2. Wash lettuce in the colander under cool, running water. Drain well. Tear into bite sized pieces and place in a large bowl.
3. Wash tomatoes and green onions and chop into bite-sized pieces. Add to lettuce.
4. Wash cauliflower and slice into bite-sized pieces. Add to the rest of the vegetables.
5. Just before serving, add salad dressing and toss well.
6. Refrigerate leftovers immediately.

Taco Bowl

Makes 1 serving

Ingredients

• 7/8-ounce bag baked corn tortilla chips
• 2 tablespoons mild salsa
• 1/2 tomato
• 1/2 cup shredded dark green lettuce
• 1/2 cup shredded low-fat cheese

Directions

1. Wash hands and surfaces.
2. Wash tomato and lettuce.
3. Dice tomato.
4. Shred lettuce.
5. Place chips in bowl. Top with lettuce, tomato, cheese, and salsa.
6. Refrigerate leftovers immediately.

Skewered Veggies

Makes 1 serving

Ingredients

• 1 cup vegetables (summer squash, peppers, cucumbers, grape tomatoes, mushrooms, jicama, turnips)
• Low-fat salad dressing

Directions

1. Wash hands and surfaces.
2. Wash vegetables. Peel cucumbers, jicama, and turnips.
3. Cut vegetables into chunks.
4. Place chunks on a skewer.
5. Drizzle salad dressing over vegetables.
6. Refrigerate leftovers immediately.

NOTE: If you don’t have skewers, arrange the vegetables on a plate.

Quick Apple Cinnamon Oatmeal

Makes 1 serving

Ingredients

• 1/2 cup quick-cooking oats
• 2/3 cup water
• 1/4 cup unsweetened applesauce
• 1/4 teaspoon apple pie spice

Directions

1. Pour oats into a microwave-safe bowl
2. Add water to the oats. Cover with wax paper.
3. Cook in microwave for 1 to 2 minutes or until thickened. Use hot pads to remove bowl from the microwave. Stir until mixed.
4. Add applesauce and apple pie spice to oatmeal. Stir until mixed.

Recipe from Virginia Tech EFNEP