Makes 3 servings Serving Size: 1 egg Ingredients 3 eggs 2 tablespoons light, low-fat or fat-free mayonnaise 1/4 teaspoon mustard 1/8 teaspoon salt 1/8 teaspoon pepper Directions Wash hands and surfaces. Cover eggs with water in saucepan. Bring to a boil. Reduce heat to simmer and cook for 15 minutes. Immediately rinse under cold water … Read More
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PB & A Roll-Up
Makes 2 servings Serving Size: 1/2 wrap Ingredients 1 banana 3 tablespoons peanut butter 1 (6-inch) whole-wheat tortilla 4 tablespoons chopped apple Directions In a small bowl, use a fork to mash the banana. Mix peanut butter with banana. Spread over tortilla. Top with chopped apples. Roll tortilla. … Read More
Crispy and Spicy Snack Mix
Makes 8 servings Ingredients 2 cups small, square, whole-wheat cereal 1 cup pretzel twists 1/2 cup square, reduced-fat cheese crackers 1/2 cup whole-wheat crackers 1 1/2 tablespoons butter or margarine, melted 1 tablespoon ginger stir-fry sauce 1 teaspoon chili powder 1 teaspoon ground cumin Directions Preheat oven to 250°F. See option below for microwave oven. … Read More
Colorful Coleslaw
Makes 6 servings Ingredients 2 tablespoons honey 1 tablespoon vegetable oil 1 1/2 tablespoons vinegar 1/2 teaspoon ground black pepper 2 cups green cabbage, shredded 1 cup red cabbage, shredded 1/4 cup onion, finely chopped 1 medium carrot, grated 1/2 cup bell pepper, finely chopped Directions Mix together honey, vegetable oil, vinegar, and pepper in … Read More
Power Up Smoothie
Makes 2 servings Serving Size: 1 cup Ingredients Choose 1/2 cup of a fruit Bananas Strawberries Peaches Blueberries Choose 1 cup of a base Low-fat plain yogurt Low-fat vanilla yogurt Low-fat vanilla frozen yogurt Frozen fruit Frozen juice concentrate, such as apple or orange Ice cubes Choose 1/2 cup of a liquid Low-fat or fat-free … Read More
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 Open can of refried beans and place in a bowl. Stir in salsa. To serve hot, microwave for 1-2 minutes, then stir. Top with shredded cheese and serve hot or cold … Read More
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 Wash hands and surfaces. Open strawberries and pour into a small bowl. Measure 2 tablespoons yogurt into a cup. Add 2 tablespoons cereal on … Read More
Shamrock Shakes
Makes 2 servings Ingredients 1/2 ripe banana 1 cup lime sherbet 1 cup fat-free milk Directions Wash hands and surfaces. Measure milk and add to blender. Wash banana. Then peel, cut in half, and place in blender. Measure lime sherbet and add to blender. Blend all ingredients until smooth. Refrigerate leftovers immediately. Recipe from: K-State … Read More
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 … Read More
Hard Boiled Eggs
Makes 8 servings Serving Size: 1 egg Ingredients Eggs Directions Place eggs in a saucepan large enough to hold them in a single layer. Add cold water to cover eggs by 1 inch. Heat over high heat just to boiling. Remove from burner and cover pan. Let eggs stand in hot water for about 12 … Read More