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    December 2014

    My Plate Dinner
    Hearty Vegetable Soup
    Whole Grain Bread or Crackers
    Light Pumpkin Frozen Yogurt
     

    Hearty Vegetable Soup (Protein, Vegetable)

    Hearty Vegetable Soup

    Ingredients:

    • 1 T olive or canola oil
    • 1 medium onion, chopped
    • 2 cloves garlic, minced
    • 2 carrots, peeled and chopped
    • 2 ribs celery, chopped
    • 1 can reduced-sodium diced tomatoes
    • 1 c reduced- sodium chicken broth
    • 2 c reduced- sodium vegetable juice
    • 1 can black beans, drained and rinsed
    • 1 can pinto beans, drained and rinsed
    • 1 T dried basil
    • 1 t dried oregano
    • black pepper, to taste
    • 2 c. fresh baby spinach, stems removed

     

     

    Directions:

    1.    Sauté onion and garlic in oil until tender.

    2.    Add carrots and celery, sauté for 5 minutes or until celery is slightly soft.

    3.    Add remaining ingredients EXCEPT spinach.

    4.    Simmer until carrots are tender. Add spinach.

    5.    Simmer until spinach is wilted.
     

    Makes 10 servings  Print Recipe Card

    Light Pumpkin Pie Frozen Yogurt (Fruit, Dairy)

    Light Pumpkin Pie Frozen Yogurt

     

    Ingredients:

    • 1/2 gallon carton vanilla fat- free frozen yogurt
    • 1 can pumpkin puree
    • 2 t pumpkin pie spice
    • 1 t cinnamon

    Directions:

    1. Soften yogurt at room temperature.
    2. Use blender to combine frozen yogurt with additional ingredients.
    3. Return to freezer for half an hour.
    4. May be served with chopped nuts or crushed graham crackers.
    5. Leftover yogurt should be stored covered in the freezer.

    Makes 16 servings  Print Recipe Card  

    My Plate Dinner
    Sweet Potato Burritos
    Pear-Cranberry Crisp
    Glass of Low Fat Milk


    Sweet Potato Burritos (Vegetable, Grain, Protein)

    Sweet Potato Burritos

    Ingredients:

    • 2 large sweet potatoes, peeled and diced
    • 1 T olive or canola oil
    • 1/4 t salt
    • 2 1/2 t cumin, divided
    • 15 ounce can reduced- sodium diced tomatoes
    • 15 ounce can black beans, rinsed and drained
    • 1 cup frozen corn
    • 1 red bell pepper, diced
    • 1/2 t cayenne pepper
    • salt and pepper, to taste
    • 4-6 whole-wheat tortillas, burrito size

    Directions:

    1. Preheat the oven to 400°F.
    2. In a pan, toss the sweet potatoes with the oil, and 1/2 t cumin, and roast for 25 or until soft and slightly browned.
    3. In a large pot, mix the tomatoes, black beans, corn, red pepper, cayenne, and the remaining cumin. Cook on medium heat for 15 minutes, stirring often.
    4. Prepare a casserole dish with non-stick cooking spray.
    5. Divide the tomato-bean mixture and the roasted sweet potatoes between the tortillas.
    6. Fold in the sides of each wrap, then the bottom, then the top. Place the burritos in the casserole dish and bake for 10 or until burritos are slightly browned.

    Makes 4-6 servings  Print Recipe Card

    Pear – Cranberry Crisp (Fruit, Grain)

    Pear Cranberry Crisp

     

    Ingredients:

    • 6 medium pears, peeled, cored and chopped (about 6 cups)
    • 1 16 ounce can whole cranberry sauce
    • 1/3 cup dried cranberries
    • 1/2 c brown sugar, packed
    • 1 1/2 t pumpkin pie spice, divided
    • 3/4 c all-purpose flour
    • 1/4 c cornmeal
    • 3 T sugar
    • 1 1/2 t baking powder
    • 1/4 c cold butter, cut up
    • 1 egg, lightly beaten
    • 1/2 c canned pumpkin
    • 2 T low- fat milk

    Directions:

    Filling

    1. In a large bowl, combine pears, cranberry sauce, dried cranberries, brown sugar and 1 t pumpkin pie spice.
    2. Transfer filling to a 2- or 2-1/2- quart casserole. Bake, covered, in a 375°F oven for 30 minutes.

    Topping

    1. In a medium bowl, combine flour, cornmeal, sugar, baking powder and the 1/2 t pumpkin pie spice.
    2. Using pastry blender or two butter knives, cut butter into flour mixture until pieces are pea-size.
    3. In a small bowl, combine egg, pumpkin and milk. Add pumpkin mixture to flour mixture all at once, stirring until just combined.

    To Complete:

    1. Remove casserole dish from oven. Spoon the topping into 8 mounds on top of the hot pear mixture. If you like, sprinkle with a little additional granulated sugar.
    2. Bake, uncovered, about 30 minutes more or until a wooden toothpick inserted near the center of the biscuit topping comes out clean.
    3. Cool for 30 minutes.

    Makes 8 servings  Print Recipe Card  

     

    My Plate Lunch
    Curry Chicken Salad Sandwich with Whole Grain Bread
    Roasted Broccoli
    Low Fat Flavored Yogurt


    Fall Chicken Salad with Curry (Protein, Fruit)

    Fall Chicken Salad with Curry

    Ingredients:

    • 1 cooked boneless, skinless chicken breast, cubed or shredded
    • 1/2 c apple, chopped
    • 1/4 c dried cranberries
    • 3 T plain yogurt
    • 1 T reduced- fat mayonnaise
    • 1/2 t curry powder, or to taste
    • 1 rib celery, chopped

    Directions:

    1. Combine all ingredients.
    2. Serve with whole grain crackers or whole grain sandwich bread.

    Makes 2 servings  Print Recipe Card  

     

    Roasted Broccoli (Vegetable)

    Roasted Broccoli

    Ingredients:

    • 2 large bunches fresh broccoli, chopped into florets
    • 4-5 T olive or canola oil
    • 1 1/4 t kosher salt
    • 1/2 t black pepper
    • 4 cloves garlic, peeled and minced
    • 1 lemon

    Directions:

    1. Wash and very thoroughly dry broccoli. Chop and separate florets.
    2. Preheat oven to 425°F
    3. Toss with olive oil and sprinkle with salt, pepper, and garlic.
    4. Roast 20-25 minutes
    5. Top with zest and juice of lemon.
    6. May serve topped with parmesan cheese, if desired.

    Makes 2 servings  Print Recipe Card  

     

    Other Fall My Plate Options

    Apple Cinnamon Baked Oatmeal (Fruit, Grains)

    Apple Cinnamon Baked Oatmeal

    Ingredients:

    • 2 c old fashioned oats
    • 1/4 c brown sugar
    • 1 1/2 t cinnamon
    • 1/4 t nutmeg
    • 1 t baking powder
    • 1/4 t salt
    • 1 1/2 c low- fat milk
    • 1/2 c applesauce
    • 1 T melted butter or margarine
    • 2 egg whites
    • 1 t vanilla
    • 1 large Granny Smith apple, peeled, cored, and diced

    Directions:

    1. Preheat oven to 350°F.
    2. Spray an 8 by 8 baking dish with cooking spray.
    3. In a large bowl, mix oats, brown sugar, cinnamon, nutmeg, baking powder, and salt.
    4. In a medium bowl, whisk together milk, applesauce, butter, egg whites, and vanilla.
    5. Pour wet ingredients over dry ingredients and stir until combined.
    6. Gently stir in diced apples. Pour oatmeal mixture into pan.
    7. Bake for 20 minutes or until oatmeal is light brown.
    8. Remove from oven and serve warm.
    9. May add dried fruit or nuts to top baked oatmeal, if desired.

    Makes 4-6 servings.  Print Recipe Card  

     

     

    Easy Slow Cooker Apple Butter (Fruit)

    Easy Slow Cooker Apple Butter

     

    Ingredients:

    • 2 pounds cooking apples (like Jonathan or McIntosh), peeled, cored and sliced (about 6 cups)
    • 1 c sugar
    • 3 T water
    • 1 T cider vinegar
    • 1 t ground cinnamon
    • 1/8 t ground cloves
    • 1/8 t ground allspice
    • 1/8 t ground nutmeg

    Directions:

    1. Place apple slices in a 4-quart slow cooker.
    2. Stir in sugar, water, vinegar, cinnamon, cloves, allspice and nutmeg and cover.
    3. Cook on high-heat setting for 5 to 6 hours. Stir.
    4. Cool mixture at least 1 hour or cover and chill overnight.
    5. Ladle apple butter into half-pint storage or freezer containers, leaving a 1/2-inch head space.
    6. Seal and label. Store 3 weeks in refrigerator or for 1 year in freezer.
    7. Serve with whole grain toast or crackers.

    Makes 2 half-pints  Print Recipe Card