Tips and Recipes

Fruit Salsa with Cinnamon Chips

Makes 4 servings

Ingredients

• 1 cup strawberries
• 1 banana
• 1 kiwifruit
• 1 Granny Smith apple (with peel)
• 1/2 cup sugar, divided
• 1/4 teaspoon nutmeg
• 1 1/2 teaspoons cinnamon, divided
• 2 tablespoons lemon juice
• 4 whole-wheat tortillas
• Vegetable cooking spray

Directions

1. Wash hands and surfaces.
2. Wash strawberries and remove stems. Chop into small pieces on cutting board.
3. Wash and peel banana and chop into small pieces.
4. Wash and cut apple into quarters. Remove core and seeds. Chop into small pieces.
5. Wash, peel, and chop kiwifruit into small pieces.
6. Mix fruits and add lemon juice, 1/4 cup sugar, nutmeg, and 1/2 teaspoon cinnamon.
7. Chill.
8. Refrigerate leftovers immediately.

Cinnamon Chips

1. Wash hands and surfaces.
2. Preheat oven to 350°F.
3. Cut tortillas into strips with kitchen shears.
4. Spray a baking sheet with vegetable cooking spray and place strips on baking sheet.
5. Spray strips with vegetable cooking spray.
6. Mix rest of cinnamon (1 teaspoon) and sugar (1/4 cup) together and sprinkle lightly on strips.
7. Bake for 7-10 minutes or until lightly brown.
8. Serve chilled fruit salsa accompanied by cinnamon chips.

Fruit Combo with Lava Sauce

Makes 4 servings

Ingredients

• 1 cup pineapple juice
• 2 tablespoons sugar
• 2 teaspoons lemon juice
• 1/4 teaspoon lemon peel
• 2 teaspoons corn starch
• 1 cup fresh pineapple chunks or canned tidbits
• 1 cup each: bananas, kiwifruit, and grapes, cut into bite-sized pieces

Directions

1. Wash hands and surfaces.
2. Combine pineapple juice, sugar, lemon juice, lemon peel, and corn starch in a medium saucepan.
3. Cook, stirring constantly over medium-high heat until mixture comes to a boil. Reduce heat to low; cook for 2 minutes or until slightly thickened. Cool slightly. Sauce can be served warm or chilled.
4. Wash, peel, and cut up banana and kiwi. Wash and cut up grapes.
5. Combine pineapple chunks or tidbits with other fruit and arrange in individual dishes. Spoon glaze over fruit. Refrigerate leftovers in airtight container.

Recipe from Kansas State University 

Cool Carrot and Radiant Raisin Salad

Makes 5 servings

Serving Size: 1/2 cup

Ingredients

• 2 cups packed shredded carrots
• 1/4 cup crushed pineapple, packed in juice, drained
• 1 teaspoon sugar
• 1/4 cup raisins
• 3 tablespoons low-fat vanilla yogurt

Directions

1. Mix all ingredients together.
2. Refrigerate.

Chicken Fingers

Makes 4 servings

Ingredients

• 1 whole boneless, skinless chicken breast
• 1 cup crushed cornflakes
• 1 egg
• 2 tablespoon fat-free milk
• Barbecue, salsa, or honey mustard for dipping

Directions

1. Wash hands and surfaces.
2. Preheat oven to 400°F.
3. Cut the chicken into finger-size pieces.
4. Fill a large, zip-lock style plastic bag with the cornflakes; seal the bag and crush the cereal with the back of a wooden spoon.
5. In a small bowl, whisk the egg and milk.
6. Dip the chicken pieces into the egg mixture, then into the bag.
7. Shake bag gently to cover, then place coated chicken on a baking sheet.
8. Bake for 20 minutes, turning the pieces once during the cooking time, until chicken fingers are golden brown.
9. Serve with barbecue sauce, salsa, or honey mustard.
10. Refrigerate leftovers immediately.

Egg Salad Sandwiches

Makes 6 servings

Serving Size: 1 sandwich

Ingredients

• 6 eggs, hard-boiled, chopped
• 3 tablespoons pickle relish
• 1/4 teaspoon ground black pepper
• 1/3 cup fat-free mayonnaise
• 12 whole-wheat bread slices
• 2 tomatoes (optional)
• Lettuce (optional)

Directions

1. Combine eggs, relish, pepper, and mayonnaise in mixing bowl. Mash and mix well.
2. Broil or toast bread (optional).
3. Slice tomatoes into 1/4-inch slices.
4. Spread mixture on 6 slices of bread. Top with lettuce and tomato slices (optional).
5. Top with remaining 6 slices of bread.