Tips and Recipes

Super Stir-Fry

Ingredients

• Choose 5 vegetables (1/2 cup of each)
  • Onion
  • Broccoli
  • Celery
  • Carrots
  • Peppers
  • Mushrooms
  • Squash
  • Zucchini
  • Cauliflower
• Choose 1 Starch (1 cup per person, cooked according to package directions)
  • Brown Rice
  • White Rice
  • Rice Noodles
  • Whole-Wheat Spaghetti
  • Noodles
• 1/4 cup Stir-Fry Sauce (recipe follows)
• 1-2 tablespoons vegetable oil

Directions

1. Wash and chop selected vegetables into small evenly sized pieces. You may cut them into circles, strips, or cubes as desired. A variety of shapes will make the stir-fry more pleasing to the eye.
2. Heat a small amount (1 tablespoon or less) of vegetable oil over high heat in a 10-inch frying pan, electric skillet, or wok.
3. Keeping the heat high, add vegetables to the pan in order of firmness–harder foods first and ending with the softest foods.
4. Toss vegetables during cooking to keep them from sticking. When stir-frying, cooked vegetables should still be crisp and retain their bright color.
5. Add sauce to taste (about 1/4 cup). Stir-fry until all vegetables are thoroughly coated.
6. Serve with starch of choice.

Stir-Fry Sauce

Makes 1/2 cup

Ingredients

• 2 tablespoons sodium-free beef bouillon
• 2 tablespoons apple cider vinegar
• 1 teaspoon dark molasses
• 1/8 teaspoon ground ginger
• Dash of black pepper
• 1/8 teaspoon garlic powder
• 1 cup water
• 2 tablespoons of cornstarch

Directions

1. Combine all ingredients in a saucepan and boil gently, uncovered, for 5 or more minutes or until sauce is reduced to 1/2 cup. When cooked, pour into lidded jar and keep in the refrigerator. Stir before using.

Broccoli Salad

Makes 8 servings

Serving Size: 1/2 cup

Ingredients

• 1 bunch broccoli or 1/2 bunch broccoli and 1/2 head of cauliflower, washed and cut into pieces
• 2 pieces of bacon, cooked crisp and crumbled
• 1/4 cup onion, chopped
• 1/2 cup raisins
• 1/2 cup low-fat mayonnaise or plain non-fat yogurt
• 2 tablespoons apple cider vinegar
• 2 tablespoons sugar

Directions

1. Make dressing of mayonnaise, vinegar, and sugar.
2. Combine broccoli, bacon, onion, and raisins.
3. Stir in dressing.
4. Cover and refrigerate for at least 1 to 2 hours before serving to allow flavors to blend.

Whole-Grain Mix Up

Ingredients

• 6 cups whole-grain cereal (oat, corn, rice, wheat)
• 1 cup popcorn
• 1/4 cup sesame seeds
• 1 cup pumpkin seeds
• 1 tablespoon Worcestershire sauce
• 1 teaspoon low-sodium soy sauce
• 1/4 cup canola oil
• 3/4 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon salt

Directions

1. In a microwaveable bowl, mix cereals, popcorn, and seeds.
2. In a small bowl, mix Worcestershire sauce, soy sauce, canola oil, and seasonings.
3. Pour oil mixture over cereal mixture and stir. Microwave uncovered on high five to six minutes, stirring every two minutes.
4. Store in airtight container.

Rainbow Parfait

Makes 1 serving

Ingredients

Use a variety of fruits you have on hand. Ask an adult to help cut the fruit.

• 1/2 cup nonfat yogurt
• 2 tablespoons crunchy whole grain cereal
• 2 fresh strawberries cut into bite-sized pieces
• 6 fresh blueberries
• 2 tablespoons cut up peaches (fresh or canned)
• 2 tablespoons pineapple chunks (fresh or canned)

Directions

1. Place 1/2 yogurt in a small cup.
2. Top with 1/2 of each fruit.
3. Top with 1/2 crunchy cereal.
4. Repeat the layers.

Rainbow Pita Pockets

Makes 2 servings

Serving Size: 1 pita pocket

Ingredients

• 2 whole-wheat pita pockets
• 2 lettuce leaves
• 6 grape tomatoes, sliced in half
• 1/4 cup shredded low-fat cheese
• 2 ounces lean deli meat
• Low-fat ranch dressing
• 100% fruit juice (optional)

Directions

1. Build your own Rainbow Pita Pocket by filling the pita with the ingredients. Serve fruit juice on the side.