Tips and Recipes

Chicken Quesadillas

Makes 4 servings

Serving Size: 1 quesadilla

Ingredients

• 1 cup skinless chicken, precooked and shredded
• 2 tablespoons chunky tomato salsa
• 1/4 cup onion, chopped
• 1/4 cup green bell pepper, chopped
• 1/2 cup Monterey Jack cheese, shredded
• 4 whole-wheat tortillas

Directions

1. Mix chicken, salsa, onion, and green pepper.
2. Spray a skillet with cooking spray and place it on stove on medium heat until hot.
3. Place 1/4 of the chicken mixture on the bottom half of a tortilla and top it with 1/4 of the cheese.
4. Fold tortilla in half, top to bottom, covering filling.
5. Place tortilla in heated pan and brown for approximately 2 to 4 minutes. Turn tortilla over and brown other side.
6. Cut folded tortilla into 3-4 wedges.
7. Repeat steps 2-6 for remaining tortillas.

Chinese Vegetable Stir-Fry

Makes 4 servings

Ingredients

• 3/4 cup pineapple juice
• 1 tablespoon sugar
• 1 tablespoon lemon juice
• 1 1/2 teaspoons cornstarch
• 1 teaspoon light soy sauce
• 1 head broccoli
• 1 head cauliflower
• 2 carrots
• 2 stalks celery
• 1 red bell pepper
• 2 teaspoons vegetable oil

Directions

1. Combine pineapple juice, sugar, lemon juice, cornstarch, and soy sauce in a small bowl. Set aside.
2. Chop the broccoli into bite-size pieces of flowers and stalk, removing tough parts. Rinse well and set aside. Do the same with the cauliflower.
3. Wash carrots and slice into thin slices.
4. Wash celery stalks and cut off both ends. Cut into small slices.
5. Wash the red pepper and slice in half. Remove the seeds and white membranes. Slice into thin strips.
6. Heat oil in a skillet over medium-high heat. Add broccoli, carrots, cauliflower, and celery; cook for 2 minutes. Add bell pepper and cook for 2 more minutes.
7. Stir sauce well and add sauce to skillet, bring to a boil, and cook for 1 minute. Stir to distribute sauce over vegetables. Serve over brown rice.

Green Beans and Tomatoes

Makes 6 servings

Ingredients

• 2 pounds fresh green beans
• 2 teaspoons canola or olive oil
• 2 onions, finely chopped
• 2 garlic cloves, finely chopped
• 2 cups tomatoes, finely chopped
• 1 green pepper, thinly sliced
• 2 cups water
• Salt and pepper to taste

Directions

1. Wash the beans, cut off the tips, and remove the stringy piece of fiber along the stem by pulling it off. Put the beans in a colander and rinse again.
2. Over a medium heat setting, add oil to a large saucepan.
3. Wait approximately 45 seconds until oil is hot, then add raw onions to the pan.
4. Sauté the onions in oil until they are translucent.
5. Stir in the garlic and sauté a few minutes more.
6. Add green beans, tomatoes, green pepper, and water.
7. Bring to a boil, reduce heat, and let simmer covered for 15 minutes or until the beans are tender.
8. Serve hot.

Yo-Fruit

Makes 2 servings

Ingredients

• 1 cup canned pineapple chunks, drained
• 1 banana
• 1/2 cup grapes
• 1 kiwi
• 1 (6-ounce) container low-fat lemon yogurt
• Nutmeg

Directions

1. Have an adult wash, peel, and cut kiwi using a vegetable peeler and knife.
2. Arrange pineapple, kiwi, bananas, and grapes onto your plate.
3. Top with yogurt and sprinkle with nutmeg.

Whole-Grain Crackers and Cheese

Makes 2 servings

Serving Size: 3 sandwiches

Ingredients

• 12 whole-grain, baked, or reduced-fat crackers
• 2 slices of low-fat cheese (American, cheddar, or Swiss)

Directions

1. Tear the cheese slices into 3 pieces.
2. Place one piece of cheese between two crackers. Repeat for the remaining cheese and crackers.