Fiesta Mix
Ingredients 1 cup cereal with fruit (flakes with raisins type) 1 cup bran cereal (chex type) 1 cup cereal (“O” type) 1/4 cup raisins 1/4 cup peanuts 1/4 cup shredded coconut Directions 1. Mix cereals together in a large bowl.…
Recipe Source USDA MyPlate
Fish with Spinach
Ingredients 1 tablespoon vegetable oil 1 pound skinless cod fillets 1 yellow onion (peeled and chopped into 1/4 inch pieces) 2 cloves garlic (peeled and minced) 2 cups canned low-sodium diced tomatoes (or fresh tomatoes) 1/2 cup water 2 cups…
Five Happiness Fried Noodles
Ingredients 10 cups water 1 pound egg noodles 1 tablespoon olive oil (or vegetable oil, divided) 3 cups bean sprouts 1 cup bamboo shoots (julienned sliced thinly in strips) 1/2 cup carrots (shredded) 1/2 cup shiitake mushrooms (dried, soaked, stems…
Flavored Water
Ingredients 1 lime mint leaves (5 optional) Directions Wash all produce. Collect, slice*, and measure all ingredients before starting to prepare the recipe. Add all ingredients plus enough cold water to a fill a 2-quart pitcher. Chill overnight in the…
Flavorful Fried Rice
Ingredients 2 tablespoons cooking oil (or margarine) 1 cup rice, regular, uncooked 3 tablespoons onion (minced) 1/2 cup carrot (chopped or grated) 2 cups water 4 egg (beaten) 4 egg whites (beaten) 1/4 cup milk, non-fat 1/2 cup peas 2…
Flour Tortillas
Ingredients 2 cups flour (all-purpose, or 1 1/2 cup all purpose flour and 1/2 cup whole wheat flour) 1 teaspoon baking powder 1/2 teaspoon salt 2 tablespoons vegetable oil (or shortening) 1/2 cup water (warm, 105-110 degrees F) Directions 1.…
Four Layer Casserole
Ingredients 1 pound ground beef, 85% lean 4 potatoes 1 package frozen mixed vegetables (or canned mixed vegetables) 1/4 cup cheese, low-fat shredded (cheddar or colby jack) 1/4 cup milk, 1% salt and pepper (optional, to taste) Directions 1. Cook…
Food Group Funny Face
Ingredients 1 tablespoon peanut butter 1 graham cracker (large, or use whole grain or saltine crackers) 1 tablespoon cheddar cheese (shredded) 3 raisins 2 peas (large green) 1/2 grape (cut in half) Directions 1. Spread peanut butter on a cracker…
Feather Rolls
Ingredients 4 cups flour, whole wheat 3/4 cup flour, all-purpose 1 1/4 tablespoons yeast, dry active 1 cup non-fat dry milk powder 1 1/2 cups warm water 1/3 cup oil 3 tablespoons sugar (or honey) 2 eggs, large (or 4…
French Salad Dressing
Ingredients 2 tablespoons vegetable oil 1/4 cup ketchup 1 teaspoon sugar 1 tablespoon vinegar 1/2 teaspoon paprika 1 tablespoon onion (grated) 1 tablespoon lemon juice Directions 1. Put all the ingredients in a jar or bottle with a lid. 2.…