Ingredients:

• 1 pound cod fillets, fresh or frozen, skinless and thawed or other white fleshed fish
• vegetable oil or spray
• 1/4 cup chopped onion
• 1/4 cup chopped green bell pepper
• 1 can (8 ounce) tomatoes, diced
• 1/4 teaspoon oregano

Instructions:

1. Preheat oven to 350 degrees. Oil or spray a baking dish with vegetable spray.
2. Cut fish into four pieces and place in baking dish.
3. Top fish with onions, green peppers, tomatoes and seasoning. Bake about 20 minutes or until fish flakes.

Cost:

Per Recipe: $ 7.10
Per Serving: $ 1.78

Source:

Adapted from:
Montana Extension Nutrition Education Program
Website Recipes
Montana State University Extension Service

Author:
Montana State University Extension Service

http://www.montana.edu/nep/recipes.htm

Courtesy of the National Agricultural Library, Agricultural Research Service,
U. S. Department of Agriculture.

Preparation time: 1 minute. Serves 1.

Ingredients:

• 1 1/2 oz Scotch whiskey
• 1/4 oz Sweet Vermouth
• Dash of Angostura bitters
• Maraschino cherry
• Ice

Instructions:

1. Mix all of the liquid ingredients in a shaker with ice.
2. Stir and strain the mixture into a chilled cocktail glass or rocks glass over ice, and garnish with a maraschino cherry.

Dry Rob Roy Recipe

Ingredients:

• 1 1/2 oz Scotch whiskey
• 1/4 oz Dry Vermouth
• Dash of Angostura bitters
• Maraschino cherry
• Ice

Instructions:

1. Mix all liquid ingredients in a shaker with ice
2. Stir and strain the mixture into a chilled cocktail glass or rocks glass over ice, and garnish with a maraschino cherry (or lemon or lime twist)

Ingredients:

1/2 cup chopped onion
1/2 pound ground beef
1 can (16 ounce) tomatoes
1 can (6 ounce) tomato paste
1 Tablespoon fresh parsley (optional)
1 1/2 cups water
1 teaspoon garlic powder (optional)
2 cups cooked egg noodles
3/4 cup cottage cheese, lowfat
1/4 cup parmesan cheese

Instructions:

1. Chop onion. Cook beef and onion, in the frying pan until beef is brown and onion is tender. Drain off excess fat.
2. Add tomatoes, tomato paste, parsley, water, and garlic powder to the beef mixture. Bring to a boil and simmer until sauce is thick, about 25 minutes.
3. Cook noodles in the saucepan according to package directions. Drain.
4. Add cooked, drained noodles to the beef mixture. Stir to prevent sticking.
5. Mix cheeses and drop by spoonfuls into the frying pan.
6. Cover and heat over low heat about 5 minutes. Refrigerate leftovers.

Notes: To decrease fat and cholesterol, omit the beef and add vegetables such as broccoli or zucchini to the sauce.

Cost:

Per Recipe: $ 4.28
Per Serving: $ 0.61

Source:

Adapted from:
Eating Right is Basic
Nutrition Education Program
Michigan State University Cooperative Extension Service

Author:
Michigan State University Cooperative Extension S

Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture.

Ingredients:

1/2 teaspoon ground ginger
1/8 teaspoon garlic powder
1 teaspoon soy sauce
1/3 cup water
1 cup sliced carrots
2 cups broccoli
1 chopped bell pepper
1 chopped onion
1 package fresh mushrooms, sliced
2 Tablespoons oil
8 ounces sliced beef

Instructions:

1. Wash hands and any cooking surface.
2. Mix spices, soy sauce and water; set aside.
3. Wash vegetables. Slice carrots, broccoli and mushrooms. Chop onions and bell peppers.
4. Heat oil in large frying pan and add meat when oil is hot; stir until brown.
5. Push meat to the side and in the middle of the pan add carrots, onions and peppers. Cook them for one minute
6. Add mushrooms and broccoli. Cook until they are tender.
7. Add liquid mixture and cook until bubbly.
8. Reduce heat, cover pan and cook for two more minutes.
9. Serve over whole wheat pasta or brown rice.

Cost:

Per Recipe: $ 5.15
Per Serving: $ 1.29

Source:

Adapted from:
Expanded Nutrition Program, Texas Cooperative Extension

Author:
Texas Cooperative Extension, The Texas A&M University System

Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture.

Ingredients:

1 cup mashed banana
2 eggs
1/3 cup lowfat buttermilk
2 cups Master Mixes
1/4 teaspoon baking soda
1/2 cup sugar

Instructions:

1. Combine bananas, eggs, and milk.
2. Add Master Mix, baking soda, and sugar. Blend thoroughly.
3. Pour into a greased 9x5x3 inch loaf pan.
4. Bake in 350 degree oven for 45 to 50 minutes.
5. Remove from pan.

Cost:

Per Recipe: $ 1.48
Per Serving: $ 0.12

Source:

Adapted from:
You Can Learn to Cook
Clemson University Division of Public Service & Agriculture
Adapted from: Eating Right is Basic, 3rd ed.
Michigan State University Extension

Author:
Michigan State University Extension

Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture

4 medium-sized root vegetables (choose a variety from potatoes, rutabagas, turnips, parsnips, beets, sweet potatoes, etc.)
2 chopped carrots
1 medium chopped onion
1/4 cup vegetable oil
3 Tablespoons Parmesan cheese
Season with your favorite spices

1. Preheat oven to 350 degrees.

2. Cut vegetables into large chunks.

3. Place in a medium bowl and pour oil over top. Add seasonings or Parmesan and mix well.

4. Spread an even layer on a baking sheet.

5. Bake for 1 hour or until tender. Check a few vegetables to see if they are tender.
Cost:

Per Recipe: $ 1.90
Per Serving: $ 0.47 Source:

Adapted from:
Montana Extension Nutrition Education Program
Website Recipes
Montana State University Extension Service

Author:
Montana State University Extension Service http://www.montana.edu/nep/recipes.htm

Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture

2-2/3 cups chicken broth
3/4 cup lentils, sorted and rinsed
3/4 cup onion, chopped
1/2 cup raw brown rice
1/4 cup water
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon thyme
1/2 cup mozzarella cheese (divided)
Instructions:

1. In a 2 1/2 quart casserole dish add the chicken broth, lentils, onions, brown rice, water, spices and 1/4 cup mozzarella cheese.

2. Cover and bake at 350º for 2 hours, adding more broth if casserole
seems dry.

3. Top with remaining cheese and bake another 2 or 3 minutes until all the cheese is melted.
Cost:

Per Recipe: $ 1.76
Per Serving: $ 0.44 Source:

Adapted from:
The Bold and Beautiful Book of Bean Recipes

http://here.doh.wa.gov/materials/bold-and-beautiful-book-of-bean-recipes/15_BeanBook_E04L.pdf

Author:
Washington State WIC Program Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture
]]> http://nutritioncuisine.com/kellys-herbed-lentils-and-rice-casserole/feed/ 0 http://nutritioncuisine.com/simple-mexican-salad/ http://nutritioncuisine.com/simple-mexican-salad/#comments Fri, 03 Jun 2011 18:14:30 +0000 admin http://nutritioncuisine.com/?p=12178 Serving Size: 1/4 of recipe
Yield: 4 servings Ingredients:

2 cucumbers
2 oranges
1 lemon or lime (the juice)
1/2 teaspoon chili powder
1/2 teaspoon salt  

1. Wash the cucumbers, oranges and lemon or lime under cold running water.

2. Slice the cucumbers. Peel and cut the oranges into small pieces.

3. Place cucumber and oranges in a medium size bowl. Add chili powder, lemon or lime juice and salt.
Cost: 

Per Recipe: $ 2.18
Per Serving: $ 0.54 Source: 

Adapted from:
Pictoral Recipes
Lynn Myers Steele, 2000
Oregon Family Nutrition Program,
Oregon State University (OSU) Extension Service

Author:
Oregon State University, Extension Service Courtesy of the National Agricultural Library, Agricultural Research Service, U. S. Department of Agriculture. ]]> http://nutritioncuisine.com/simple-mexican-salad/feed/ 0