Recipe Archives

 

 *************************2004-2005 Teacher Training Recipes********************

 

Sweet Potato and Tomato Soup
serves 6 to 8

 

Ingredients:

1 tablespoon canola or corn oil

1 c. finely chopped onion
1 stalk celery, finely chopped 1 carrot, peeled and finely chopped
2 sweet potatoes, peeled and diced 1 (16 oz.) can no-salt added stewed tomatoes
2 c. water 1 teaspoon sugar
¼ teaspoon nutmeg Chopped parsley (for garnish)


Directions:

1. Heat the oil in a 4-quart pot on medium heat.

2. Add the onion and celery.

3. Sauté until celery is softened, about 10 to 15 minutes.

4. Add the carrot and potatoes and sauté for 10 more minutes.

5. Add the tomatoes and water and bring to a boil.

6. Lower heat and cover, and cook until potatoes are tender about 30-35 minutes.

7. Remove two cups of the soup to a blender or a food processor fitted with the metal blade and puree until smooth.

8. Return puree to the pot. Combine well.

9. Add sugar and nutmeg and continue cooking 5 minutes more.

10. Garnish with chopped parsley, or as desired.

 

Nutrients per serving (estimated)

 

Calories 98 Total Fat 2.0 g

Protein

2 g

Cholesterol

0 mg

Carbohydrates

19 g

Sodium

30 mg

 

 

Arroz con Queso
(Rice with Cheese) 
From USDA Team Nutrition
 10 servings

Ingredients:

1 c. long-grain white rice

2 c. lowfat Cheddar cheese, shredded
1 ¾ c. water 1 tsp. garlic powder
2 C. onions, chopped, sautéed in 2 tsp. oil. 1 (15 oz.) can pinto beans, drained
1 ¼ C. lowfat or fat-free plain yogurt 2-4 Tblsp. canned jalapeno peppers, drained, chopped (optional)
½ c. skim milk 4 oz. can mild chopped green chiles, drained
(optional)
½ tsp. salt  


Directions:

1. Cook rice in boiling water in a covered saucepan until tender (15-20 minutes).

2. While the rice is cooking, combine the other ingredients.

3. Combine the mixture with cooked rice.  

4. Spread into a 8x12 - inch baking pan that has been sprayed with cooking spray. 

5. Bake mixture at 350oF for 35 minutes or until thoroughly heated.

6. Top with 1 ¼ cup fresh tomatoes, finely chopped and sprinkle ½ cup shredded cheddar cheese
over top of tomatoes. 

7. Bake for 5 minutes, until cheese is melted.

8. Cut into 10 servings.

 

Nutrients per serving (2 Tbsp)

 

Calories

291

Saturated Fat

7.4 g

Iron

2.0 mg

Protein

17 g

Cholesterol

36 mg

Calcium

399 mg

Carbohydrates

28 g

Vitamin A

120 RE/582IU

Sodium

659 mg

Total Fat

12.0 g

Vitamin C

8 mg

Dietary Fiber

2 g

 

 

 

Chicken Tetrazzini
 10 servings

Ingredients:

8 oz. Spaghetti

3 Tblsp. margarine or butter
½ Tsp. salt 1/3 C. Flour
1 Tblsp. vegetable oil 2 C. Skim or lowfat milk
½ c. onion, diced 1 ¼ C.  Chicken Broth
½ c. carrots, diced ¼  Tsp. White pepper
1/3 c. celery, diced ½  Tsp. Onion powder
¼ c. green peppers, diced ½  Tsp. Garlic powder
1/3 c. mushrooms, sliced 5 C. Diced, cooked, chicken or turkey
3 Tblsp. pimentos, diced and drained (optional) 3 Tblsp. shredded Parmesan cheese


Directions:

1. Boil spaghetti until tender. Drain and set aside.

2. In a stockpot, heat oil and add vegetables and pimientos.

3. Sauté vegetables for 5-10 minutes or until tender. Set aside.

4. Melt margarine or butter in the same stockpot add flour and cook for 3 minutes.

5. Slowly add milk to flour mixture. Simmer, stirring frequently, until mixture is thickened.

6. Add chicken stock, pepper, onion powder and garlic and simmer for 5 minutes.

7. Combine cooked chicken, vegetables and sauce. 

8. Spray 8x12 baking dish with cooking spray and pour entire mixture evenly into dish. 

9. Sprinkle the top with Parmesan cheese.

10. Bake at 350° for 30 minutes.  Cut into 10 squares.

 

Nutrients per serving (2 Tbsp)

 

Calories

301 

Saturated Fat

2.8 g

Iron

2.0 mg

Protein

22 g

Cholesterol

51 mg

Calcium

112 mg

Carbohydrates

28 g

Vitamin A

319 RE/2613IU

Sodium

400 mg

Total Fat

10.4 g

Vitamin C

4 mg

Dietary Fiber

2 g

 

 

 ***********************End 2004-2005 Teacher Training Recipes*******************