HEARTY
HEALTHY
HOMEMADE
match 1
Salt Check
GOOD!
BA
Nutritio
12 servings per co Serving size
Amount per servin
Calories Total Fat 8g Saturated Fat 1g Trans Fat 0g Cholesterol 8mg Sodium 270mg
Total Carbohydrat
1
for
mg sodium
AD!
on Facts
ontainer
ng
te 37g
(55g)
90
% Daily Value* 10% 5% 3% 12% 13%
1
calorie
Daily Goal: Strive for less than
2300mg of sodium per day
4
• 1 Tbsp olive oil • 6 cloves garlic, minced • 1 (16 oz) bag frozen deluxe stir-fry mix (broccoli, green beans, carrots, baby corn, water chestnuts & peppers) • 1 (8 oz) carton fresh sliced mushrooms • 2 (32 oz) containers unsalted chicken broth • 1 Tbsp honey • 1 Tbsp chili paste • 3 packages ramen noodles (any flavor - seasoning discarded) • 1/4 cup chopped cilantro • 6 large hard-boiled eggs, peeled
Nutrition Facts 6 servings per recipe Serving size
(532g)
Amount per serving
Calories
360
% Daily Value* 21% 30%
Total Fat 16g Saturated Fat 6g Trans Fat 0g Cholesterol 165mg Sodium 330mg Total Carbohydrate 40g Dietary Fiber 3g Total Sugars 7g Includes 3g Added Sugars Protein 19g
55% 14% 15% 11%
Vitamin D 1mcg Calcium 69mg Iron 3mg Potassium 687mg
6% 6% 15% 15%
6%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. In a large stockpot, heat oil & garlic over medium-high. Add stir-fry mix & mushrooms. Sauté 5-7 minutes or until tender, stirring often. 2. Add broth, honey & chili paste. Bring to a boil. Add ramen & cook 3 minutes, stirring occasionally. 3. Remove from heat & stir in cilantro. 4. Divide into bowls & serve with a boiled egg.
5
• 1 lb 90/10 lean ground beef • 1 medium onion, diced • 3 cloves garlic, minced • 1 celery rib, diced • 1 (10 oz) bag matchstick carrots • 1 (6 oz) can no-salt-added tomato paste • 1 Tbsp Zesty Italian Seasoning* • 1/4 cup minced fresh basil • 1 (32 oz) carton unsalted beef broth • 1 cup 1% low-fat milk • 1 (16 oz) box whole-wheat penne pasta • 1 cup shredded parmesan cheese, divided *Recipe found on page 11
Nutrition Facts 8 servings per recipe Serving size Amount per serving
Calories
(346g)
400
% Daily Value* 14% 20%
Total Fat 11g Saturated Fat 4g Trans Fat 0g Cholesterol 45mg Sodium 330mg Total Carbohydrate 55g Dietary Fiber 7g Total Sugars 8g Includes 0g Added Sugars Protein 26g
15% 14% 20% 25%
Vitamin D 0mcg Calcium 176mg Iron 4mg Potassium 888g
0% 15% 20% 20%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. In a large stockpot, add beef, onion & garlic. Cook 8-10 minutes or until cooked through, crumbling meat throughout. 2. Add celery, carrots, tomato paste, Italian seasoning & basil. Mix well. Cover & cook 3-4 minutes. 3. Add broth & milk. Bring to a boil. Reduce heat to medium-low & add pasta. Cook 15-20 minutes or until pasta is cooked, stirring occasionally. 4. Remove from heat & stir in 3/4 cup parmesan cheese. Serve topped with remaining parmesan.
6
• 1 cup instant brown rice • 1/4 cup honey • 1 Tbsp tomato paste • 2 Tbsp apple cider vinegar • 1 tsp chipotle pepper powder • 2 cloves garlic, minced • Non-stick cooking spray • 1 lb boneless, skinless chicken breasts, cubed • 1 large red bell pepper, cubed • 2 cups fresh pineapple chunks
Nutrition Facts 4 servings per recipe Serving size Amount per serving
Calories
(302g)
360
% Daily Value* Total Fat 4.5g 6% Saturated Fat 0.5g 3% Trans Fat 0g Cholesterol 85mg 28% Sodium 60mg 3% Total Carbohydrate 53g 19% Dietary Fiber 4g 14% Total Sugars 28g Includes 17g Added Sugars 34% Protein 29g Vitamin D 0mcg Calcium 24mg Iron 1mg Potassium 678mg
0% 2% 6% 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Prepare rice according to package directions. Fluff with a fork & set aside. 2. Preheat oven to 400°F. Soak skewers in water to prevent wood from burning. 3. In a small bowl, stir together honey, tomato paste, vinegar, chipotle powder & garlic. Set aside. 4. Lightly coat a large baking sheet with cooking spray. On a wooden skewer, add 4 pieces each of chicken, bell pepper & pineapple. Place on baking sheet & repeat for To grill skewers, remaining skewers. baste with sauce 5. Spoon sauce evenly over skewers. & turn every 2-3 Bake 16-18 minutes, or until chicken is fully cooked. minutes to cook 6. Serve over rice. evenly.
7
• 1 cup instant brown rice • 2 Tbsp olive oil, divided • 1 medium yellow onion, diced • 1 stalk celery, diced • 1 large red bell pepper, diced • 4 cloves garlic, minced • 2 Tbsp Cajun Seasoning*, divided • 1/2 cup minced fresh parsley, divided • 1/2 cup unsalted beef broth • 1 (12 oz) package frozen corn • 4 (4 oz) frozen cod fillets, thawed *Recipe found on page 10
Nutrition Facts 4 servings per recipe Serving size Amount per serving
Calories
(354g)
370
% Daily Value* Total Fat 9g 12% Saturated Fat 1.5g 8% Trans Fat 0g Cholesterol 50mg 17% Sodium 105mg 5% Total Carbohydrate 49g 18% Dietary Fiber 6g 21% Total Sugars 6g Includes 0g Added Sugars 0% Protein 27g Vitamin D 1mcg Calcium 73mg Iron 3mg Potassium 1013mg
6% 6% 15% 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Prepare rice according to package directions. Fluff with a fork & set aside. 2. In a large skillet, heat oil over medium. Add onion, celery, bell pepper, garlic & 1 Tbsp Cajun Seasoning. Sauté 6-8 minutes, or until onion is tender. 3. Stir in 1/4 cup parsley, broth & corn. Cover & simmer 10 minutes, or until broth is nearly evaporated & vegetables are fork-tender. 4. Move vegetables to outside of skillet. Add cod to center of skillet & season with remaining Cajun Seasoning. Cover & cook 3-4 minutes per side, or until fish flakes easily. 5. Serve cod & corn medley over rice topped with remaining parsley.
8
• 1 lb unpeeled potatoes, diced • 2 Tbsp olive oil • 1 1/2 lbs lean round steak, cut into strips • 1 cup frozen corn • 2 large bell peppers, diced • 1 cup Sweet & Spicy BBQ Sauce* *Recipe found on page 10
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(313g)
300
% Daily Value* 10% 10%
Total Fat 8g Saturated Fat 2g Trans Fat 0g Cholesterol 70mg Sodium 115mg Total Carbohydrate 28g Dietary Fiber 4g Total Sugars 9g Includes 2g Added Sugars Protein 30g Vitamin D 0mcg
Calcium 38mg 1. Fill a stockpot with water, add potatoes & bring to a Iron 4mg boil. Reduce heat to medium & simmer until potatoes Potassium 1068mg are fork-tender. Drain & set aside. 2. Meanwhile, in a large, deep skillet, heat oil over medium. Add steak & cook 5-7 minutes or until steak is browned on all sides, stirring occasionally. 3. Add corn & peppers. Cook 4-5 minutes or until peppers are crisp-tender. 4. Add potatoes & sauce to skillet. Mix well. Cook 2-3 minutes or until heated through. Remove from heat & serve.
23% 5% 10% 14% 4% 0% 2% 20% 25%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Add a sautéed onion for extra flavor!
9
• Non-stick cooking spray • 8 corn tortillas • 1 lb tilapia fillets • 1 Tbsp garlic powder • 1 avocado, diced • 1 medium tomato, diced • 1 poblano pepper, diced • 1 medium cucumber, diced • 1 small red onion, finely diced • 1/4 cup minced fresh cilantro • 1 lime, juiced • 1/2 cup crumbled feta cheese
Nutrition Facts 4 servings per recipe Serving size Amount per serving
Calories
(364g)
360
% Daily Value* Total Fat 13g 17% Saturated Fat 4.5g 23% Trans Fat 0g Cholesterol 75mg 25% Sodium 260mg 11% Total Carbohydrate 34g 12% Dietary Fiber 7g 25% Total Sugars 5g Includes 0g Added Sugars 0% Protein 30g Vitamin D 4mcg Calcium 170mg Iron 2mg Potassium 922mg
20% 15% 10% 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Preheat oven to 350°F. 2. Lightly coat a large baking sheet with cooking spray & spread tortillas evenly over baking sheet. Lightly coat again with cooking spray. 3. Lightly coat a medium baking sheet with cooking spray. Spread fish evenly on baking sheet & sprinkle with garlic powder. 4. Bake both tortillas & fish 10-15 minutes or until fish flakes easily with a fork & tortillas are crispy. Instead of a tortilla, 5. Meanwhile, in a large bowl, add avocado, tomato, top mixture on poblano pepper, cucumber, onion, cilantro & lime juice. spinach & serve as Mix well. Use a fork to flake tilapia into vegetables. Mix a salad! well. Let mixture marinate 10 minutes. 6. Spoon tilapia & vegetables over tostadas, dividing evenly. Top with cheese & serve.
10
1
Ingredients: 1 (15 oz) can no-salt-added tomato sauce 1 (6 oz) can no-salt-added tomato paste 1/4 cup Worcestershire sauce 1/4 cup apple cider vinegar
Est Time: Servings:
10 min 8
3 Tbsp honey 3 cloves garlic, minced 1/2 tsp chipotle pepper powder 1 tsp black pepper
Preparation: 1. 2.
2
Heat a large saucepan over medium. Add all ingredients. Mix thoroughly until completely combined. Simmer 10-12 minutes, or until sauce is heated through. Use immediately, or refrigerate in an airtight container up to 5 days.
Ingredients: 1/2 tsp chipotle pepper powder 1 tsp oregano 1 tsp thyme 1 tsp garlic powder
Est Time: Servings:
5 min 8
1 tsp onion powder 1/4 tsp cayenne pepper 1 tsp black pepper 1/2 tsp paprika
Preparation: 1. 2.
3
In a small bowl, add all spices. Mix thoroughly until completely combined. Use immediately or store in an airtight container until ready to use.
Ingredients: Nonstick cooking spray 1 1/2 lb fresh tomatillos 2 jalapeño peppers, stems removed 2 cloves garlic
Preparation: 1. 2. 3.
Est Time: Servings:
25 min 3 cups (approx 8 servings)
1 lime, juiced 1 small white onion, chopped 1/2 cup fresh cilantro
Preheat oven broiler. Remove papery husks from tomatillos & rinse well. Lightly coat a foil-lined baking sheet with cooking spray. Cut tomatillos in half & place cut side down on baking sheet. Add jalapeños & garlic cloves. Broil 5-7 minutes to lightly brown the skins of the tomatillos. Place cooked tomatillos, jalapeños, garlic, lime juice, onion & cilantro in a blender. Pulse until all ingredients are finely chopped & serve!
11
1
Ingredients: 1 Tbsp chili powder 1/2 tsp chipotle pepper powder 1 tsp cumin 1 tsp garlic powder
Est Time: Servings:
5 min 8
1 tsp onion powder 1/2 tsp dried cilantro 1 tsp black pepper
Preparation: 1. 2.
2
In a small bowl, add all spices. Mix thoroughly until completely combined. Use immediately or store in an airtight container until ready to use.
Ingredients: 1 Tbsp onion powder 1 Tbsp garlic powder 2 tsp cayenne pepper 2 tsp paprika 1 tsp ground allspice 1/2 tsp ground nutmeg 1/2 tsp ground cinnamon
Est Time: Servings:
5 min 8
1 tsp black pepper 1/2 tsp crushed red pepper flakes 1/2 tsp ground cumin 1 Tbsp brown sugar 1 tsp dried thyme 1 Tbsp dried parsley
Preparation: 1. 2.
3
In a small bowl, add all ingredients. Mix thoroughly until completely combined. Use immediately or store in an airtight container until ready to use.
Ingredients: 2 Tbsp dried basil 2 Tbsp dried oregano 1 Tbsp dried rosemary 2 Tbsp dried parsley
Preparation: 1. 2.
Est Time: Servings:
5 min 8
1 Tbsp dried thyme 1 tsp crushed red pepper flakes 1 tsp garlic powder
In a small bowl, add all ingredients. Mix thoroughly until completely combined. Use immediately or store in an airtight container until ready to use.
12
• Non-stick cooking spray • 2 cups instant brown rice • 1 (10 oz) can diced tomatoes with green chiles, drained • 1 (15 oz) can no-salt-added black beans, drained & rinsed • 1 cup frozen corn • 1 Tbsp Homemade Taco Seasoning* • 1 1/2 cups shredded Monterey Jack cheese, divided • 6 large poblano peppers, cut lengthwise & de-seeded *Recipe found on page 11
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(270g)
340
% Daily Value* 14% 25%
Total Fat 11g Saturated Fat 5g Trans Fat 0g Cholesterol 25mg Sodium 190mg Total Carbohydrate 47g Dietary Fiber 8g Total Sugars 4g Includes 0g Added Sugars Protein 16g
8% 8% 17% 29%
Vitamin D 0mcg Calcium 258mg Iron 2mg Potassium 665mg
0% 20% 10% 15%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. Preheat oven to 400°F. Lightly coat a large casserole dish with cooking spray. Set aside. 2. Prepare rice according to package directions. Set aside. 3. In a large bowl, add tomatoes, cooked rice, beans, corn, taco seasoning & 1 cup cheese. 4. Fill peppers with rice mixture & top with remaining cheese. Bake 20-25 minutes or until cheese is melted & the filling bubbles. Serve half of a pepper as a side, or two halves for a meatless meal!
13
• 2 Tbsp olive oil • 1 lb boneless, skinless chicken breasts, diced • 4 cloves garlic, minced • 1 medium onion, finely diced • 1 Tbsp Zesty Italian Seasoning* • 1 tsp black pepper • 1 cup 1% low-fat milk • 2 Tbsp all-purpose flour • 1 (32 oz) carton unsalted chicken broth • 1 (12 oz) bag egg noodles • 1 (12 oz) bag frozen mixed vegetables (corn, peas, carrots, green beans)
• 3/4 cup grated parmesan cheese *Recipe found on page 11
Nutrition Facts 8 servings per recipe Serving size Amount per serving
Calories
(315g)
350
% Daily Value* Total Fat 9g 12% Saturated Fat 2.5g 13% Trans Fat 0g Cholesterol 100mg 33% Sodium 250mg 11% Total Carbohydrate 42g 15% Dietary Fiber 3g 11% Total Sugars 4g Includes 0g Added Sugars 0% Protein 25g Vitamin D 0mcg Calcium 153mg Iron 2mg Potassium 459mg
0% 10% 10% 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. In a large pot, heat oil over medium. Add chicken, garlic, onion, Italian seasoning & pepper. Mix well. Cook 7-8 minutes or until cooked through, stirring occasionally. 2. Add milk & flour. Cook 2-3 minutes stirring throughout. Add broth & bring to a boil. Add pasta & reduce heat to medium. Cook 7-8 minutes stirring occasionally. 3. Add vegetables & cheese. Mix well. Simmer another 4-5 minutes, or until pasta is tender & vegetables are warm.
14
• 1 Tbsp olive oil • 1 lb boneless skinless chicken breasts, diced • 1 large yellow onion, diced • 3 cloves garlic, minced • 1 tsp chili powder • 1 tsp cumin • 1 sweet potato, diced • 1 (14.5 oz) can no-salt-added diced tomatoes, drained • 1 (4 oz) can diced green chiles, drained • 1 (15.5 oz) can no-salt-added black beans, drained & rinsed • 1 lime, juiced • 1 cup shredded fiesta blend cheese • 1/4 cup chopped fresh cilantro • 1 avocado, sliced
Nutrition Facts 6 servings per recipe Serving size Amount per serving
Calories
(331g)
330
% Daily Value* Total Fat 14g 18% Saturated Fat 4.5g 23% Trans Fat 0g Cholesterol 75mg 25% Sodium 220mg 10% Total Carbohydrate 24g 9% Dietary Fiber 8g 29% Total Sugars 4g Includes 0g Added Sugars 0% Protein 27g Vitamin D 0mcg Calcium 189mg Iron 2mg Potassium 820mg
0% 15% 10% 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. In a large skillet, heat oil over medium-high. Add chicken, onion, garlic, chili powder & cumin. Cook 5-7 minutes or until chicken is browned on all sides. 2. Add potatoes, tomatoes & chiles. Cook 10-12 minutes or until potatoes are fork-tender. Swap the avocado 3. Add beans & lime juice. Cook 2-3 minutes or until for Healthy Chunky heated through, stirring throughout. Guacamole* for a Stir in cheese & remove from heat. flavorful twist. 4. Serve topped with avocado & cilantro.
15
Nutrition Facts 8 servings per recipe Serving size
• 1 Tbsp olive oil • 2 lbs boneless pork shoulder roast, fat trimmed • 1 Tbsp Jamaican Jerk Seasoning* • Non-stick cooking spray • 1 large white onion, sliced • 2 large green bell peppers, sliced • 1 jalapeño pepper, de-seeded & sliced • 4 cloves garlic, minced • 1/4 cup orange juice • 2 limes, juiced • 16 (6 inch) corn tortillas • 2 avocados, sliced • 1/2 cup minced fresh cilantro • 1/2 cup crumbled queso fresco *Recipe found on page 11
Amount per serving
Calories
(306g)
390
% Daily Value* 22% 20%
Total Fat 17g Saturated Fat 4g Trans Fat 0g Cholesterol 75mg Sodium 190mg Total Carbohydrate 33g Dietary Fiber 8g Total Sugars 4g Includes 0g Added Sugars Protein 29g
25% 8% 12% 29%
Vitamin D 1mcg Calcium 119mg Iron 2mg Potassium 986mg
6% 10% 10% 20%
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
1. In a large skillet, heat oil over medium-high. Season roast with jerk seasoning & add to skillet. Cook 4-5 minutes or until light brown on all sides. 2. Lightly coat a slow cooker with cooking spray. Add onion, peppers & garlic. Place roast on top of vegetables. Add orange & lime juice. 3. Cover & cook on HIGH 4-5 hours or LOW 9 hours. 4. Once cooked, shred meat using two forks & mix with vegetables. 5. Microwave tortillas 30 seconds or until softened. Fill tortillas with pulled pork, vegetables & avocado. Serve topped with cilantro & queso fresco!
We keep busy families in mind every step of the way when creating our unique recipes. Our promise is that ONIE recipes are: • Simple, tasty & healthy • Certified healthy by ONIE registered dietitians • Easy to prepare & require minimal cleanup • Made using common ingredients • Taste-tested & chosen by Oklahoma families • Developed using the MyPlate food groups
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. This institution is an equal opportunity provider.