Public Health: March Recipes 2014
Tarrant County Public Health
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March Recipes 2014

 
 
MyPlate Lunch
 
Southwestern Veggies Wrap
Apple Chips
Glass of Milk
 
 
 

Southwestern Veggies Wraps

{Southwestern Veggies Wraps}

Ingredients:

  • 1 c cherry tomatoes, halved
  • 1 can black beans, rinsed and drained
  • 1 c frozen corn, thawed
  • 1 c brown rice, cooked and cooled
  • 1/2 zucchini, chopped
  • 1/4 c green onions, sliced
  • 1/2 c low fat plain Greek yogurt
  • 1/4 c cilantro, chopped
  • 2 T lime juice
  • 1/2 t cumin
  • 1 c lettuce, shredded
  • 6 whole wheat tortillas

Directions:

  1. In a large bowl, combine tomatoes, beans, corn, rice, zucchini and onions.
  2. In a small bowl, combine yogurt, cilantro, lime juice and cumin. Add to veggie and rice mixture.
  3. Divide the mixture evenly among the tortillas. Top with lettuce and roll up.

Makes 6 servings.  Print Recipe Card

 

Apple Chips

{Apple Chips}

Ingredients:

  • 3 medium apples
  • 1 t sugar
  • 1 t cinnamon

Directions:

  1. Preheat oven to 200° F . Line two baking sheets with parchment paper.
  2. Thinly slice apples horizontally. Place slices on baking sheet, allowing no overlap.
  3. Combine cinnamon and sugar; sprinkle over apple slices.
  4. Bake 1 hour. Use tongs to turn apple slices. Bake an additional hour or until apples are dry.
  5. Allow to cool before storing in an airtight container.

Makes 3-4 servings. Print Recipe Card

 

MyPlate Dinner

Italian Bruschetta Chicken

Sautéed Zucchini

Citrus Pomegranate Salad over Yogurt

 

 

 

Italian Bruschetta Chicken

{Italian Bruschetta Chicken}

Ingredients:

  • 2 eggs
  • 1/4 c Parmesan cheese, grated
  • 3/4 c dry Italian bread crumbs
  • 4 chicken breast halves, boneless and skinless
  • 3 large tomatoes, chopped
  • 1/4 c fresh basil (or 1 T dried)
  • 1 T olive oil
  • 2 garlic cloves, thinly sliced

Directions:

  1. Beat eggs in a shallow bowl. Combine Parmesan cheese and breadcrumbs in a separate shallow bowl.
  2. Dip chicken in eggs and then in breadcrumb mixture. Place on a greased 13x9 baking dish.
  3. Cover dish with foil. Bake 20 minutes at 375° F . Uncover and bake an additional 5-10 minutes.
  4. In a small bowl, combines tomatoes, basil, olive and garlic. Spoon mixture over chicken, and bake 3-5 minutes.

Makes 4 servings. Print Recipe Cards

 

Sautéed Zucchini

{Sauteed Zucchini}

Ingredients:

  • 1 T olive oil
  • 1 garlic gloves, thinly sliced
  • 2 zucchinis, sliced
  • 2 T Parmesan cheese, grated

Directions:

  1. In a large non-stick pan, heat olive oil and garlic for one minute over medium heat.
  2. Add zucchini and sauté, stirring occasionally. Cook until tender and browned, about 5-8 minutes.
  3. Top with cheese to serve.

 Makes 4 servings.  Print Recipe Card

 

Citrus Pomegranate Salad

{Citrus Pomegrante Salad}

Ingredients:

  • 1 pomegranate
  • 2 oranges
  • 2 grapefruits
  • 1/4 c unsweetened coconut, shredded (optional)

Directions:

  1. Cut pomegranate halfway down. Holding pomegranate over a bowl in the sink, break the fruit into quarters. Squeeze each quarter, releasing seeds and juice into bowl. To release more seeds, bend the quarter back. (Note: pomegranate juice can stain clothes, cutting boards and countertops)
  2. Peel and cut oranges and grapefruits into large chunks. Add to bowl of pomegranate seeds, toss to coat.
  3. Spoon into 4 glasses and top with coconut.

Makes 4 servings. Print Recipe Card

 

 

Other Recipes

Creamy Coleslaw

Sliced Baked Potatoes

 

 

Creamy Coleslaw

{Creamy Coleslaw}

Ingredients:

  • 4 c cabbage, chopped
  • 1 carrot, shredded
  • 1/2 c Greek yogurt
  • 1 T honey
  • 1 T lemon juice
  • 1/2 t salt
  • 1/2 t celery seed

Directions:

  1. Combine cabbage and carrot in a large bowl.
  2. In a small bowl mix yogurt, honey, lemon juice, salt, and celery seed.
  3. Add dressing to cabbage, stir to coat.
  4. Refrigerate 1 hour prior to servings.

Makes 4 servings. Print Recipe Card

 

Sliced Baked Potatoes

{Sliced Baked Potatoes}

Ingredients:

  • 4 medium potatoes (thin skinned potatoes work best – such as Yukon gold or red potatoes)
  • 2 T butter, melted
  • 1/4 c fresh parsley, chopped
  • 1 t garlic powder
  • 1/4 c Parmesan cheese

Directions:

  1. Scrub and wash potatoes.
  2. Cut 1/4 inch slices almost to the bottom of each potato.
  3. Place potatoes in a bake dish; drizzle with butter.
  4. Combine parsley and garlic powder; sprinkle over potatoes.
  5. Bake potatoes at 425° F for 50 minutes, or until potatoes are tender.
  6. Sprinkle with Parmesan cheese and bake an additional 5 minutes.

Makes 4 servings.  Print Recipe Card

 





Content Last Modified on 2/27/2014 9:52:02 AM





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