A Harvest of Recipes

USDA Foods

with

Food Distribution Program 

on Indian Reservations (FDPIR)

United States Department of Agriculture
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A Harvest of Recipes

USDA Foods

with

The Food Distribution Program 

on Indian Reservations (FDPIR)
Contents A Harvest of Recipes with USDA Foods

4 Introduction 

5 Acknowledgements 

6 List of USDA Foods

10 Quick Tips 

Breakfast

 

12 Corn Casserole

14 Huevos Motuleños

16 Green Onion Omelet

18 Pumpkin Parfait

20 Rice Pudding

Breads

22 Banaha Bread

24		 Banana Berry Muffins

26 Fabulous Homemade Bread

28 Garden Pan Bread

30		 Raisin Muffins

Soups

32 Beef and Vegetable Soup

34 Chicken Noodle Soup

36 Corn Soup

38 Great Northern Bean Soup

40 Hearty Beef Soup

42 Potato Soup

44 Pumpkin Soup

46 Vegetable Soup (with Chicken)

2
Contents A Harvest of Recipes with USDA Foods

Side Dishes

48 Chicken Posole

50 Dirty Rice

52 Fresh Tomato Salsa

54 Garden Pasta Salad

56 Green Bean and Rice Casserole 

58 Mash’d Taters

60 Roasted Potatoes

62 Sweet Potato Casserole

Main Dishes

64 Baked Fish

66 Beef and Vegetables

68 Chicken Casserole

70 Chicken Salad

72 Chicken Stir-Fry

74 Citrus Tuna Melt

76 Easy Beef Supper 

78 Meatloaf

80 Pot Roasted Beef 

82 Soft Chicken Taco

84 Spicy Quesadillas

86 Three Sisters Stew

88 Two Bean Chili

90 Veggie Burgers

92 Winter Stew

3
Introduction A Harvest of Recipes with USDA Foods

The United States Department of Agriculture (USDA) Food and Nutrition Service (FNS), Food 

Distribution Division is pleased to provide this recipe 

book developed for Food Distribution Program on 

Indian Reservations (FDPIR) participants and staff.

We know that the USDA Foods we offer through 

FDPIR are as good as, or better than, the brands you 

find in stores. But we knew we could do more to help

you turn them into tasty, healthy meals. A Harvest of 

Recipes Using USDA Foods is a collection of delicious recipes adapted 

from regional and traditional ones submitted by tribal members, and 

new ones we created. 

All of them feature sensible levels of fat, sodium, and sugar without 

sacrificing taste.

The recipes are grouped as Breakfast, Breads, Soups, Side Dishes, 

and Main Dishes. Soups, sides, and main dishes may be served for 

lunch or dinner. For your convenience, you will find Nutrition Facts

information below each recipe, and the USDA Foods used in each 

recipe appear in bold type print. 

These recipes have been tested to make sure they will produce the 

stated number of servings. They also meet the latest recommendations 

from the 2010 Dietary Guidelines for Americans.

Beautiful color photographs have been taken of each finished recipe

to give you ideas for preparing and serving each dish. The photos 

represent the way foods will look when you make them at home. We 

hope that making these recipes will be an enjoyable and creative way 

to use USDA Foods and prepare healthful meals for you and your 

family. 

Please note that, as with all foods, anyone who needs a special diet to 

treat health concerns should follow the diet recommended by his or 

her physician. 

You can find additional resources for USDA Foods including other

recipes on the Food Distribution Division Web site: 

www.fns.usda.gov/fdd/programs/fdpir/fdpir_rptspubs.htm

4
Acknowledgements A Harvest of Recipes with USDA Foods

Many people helped to develop and prepare the book, and we offer our 

thanks to all of you. Thirteen of the forty-one recipes in this collection 

were adapted from recipes submitted by tribal members. 

Special thanks to all of the individuals and tribes who sent recipes for 

the book. The names of recipe contributors appear on recipe pages. When 

selecting recipes to include in the book, we chose recipes that were easy to 

prepare, used foods from the FDPIR food package, and are budget friendly. 

Some were revised to reduce sodium, fat, and added sugars. 

We also wish to acknowledge the staff and organizations with primary 

responsibility for development and completion of the recipe book project. 

USDA Staff

 Recipe Book Project Leader

Akua White, MS, RD, Nutritionist, FNS, Food Distribution Division 

 Recipe Review, Nutrition Analysis, and Editing 

Stephanie Cooks, MA, RD, Nutritionist, FNS, Food Distribution Division 

Franciel Dawes, Nutrition Intern, FNS, Food Distribution Division 

Sheldon Gordon, MS, RD, LD, Nutritionist, FNS, Child Nutrition Division 

Alexandra Lewin-Zwerdling, PhD, Nutritionist, Food Distribution Division

Janet E. Tenney, MS, RD, Nutritionist, Agricultural Marketing Service

 Publication Design, Photo Editing, Publication Review and Editing

Pamela Faith, FNS, Visual Information Specialist, Communications 

 and Governmental Affairs 

Chris Kocsis, FNS, Public Affairs Specialist, Communications 

 and Government Affairs

 Dietary Guidelines Technical Review Workgroup, Team Leader

Judy F. Wilson, MSPH, RD, Senior Nutrition Advisor 

 Food Distribution Division Management

Laura Castro, Division Director

Cathie McCullough, Former Division Director

Laura Walter, MPH, RD, Chief, Program Support Branch 

Rosalind Cleveland, Retired Chief, Program Support Branch

Contract Support 

Wesley Stiger, VP, Public Sector, PDG Consulting

Michael Moench, Chef, Recipe Development, PDG Consulting

5
A Harvest of Recipes with USDA Foods USDA Foods

This list of USDA Foods can help you quickly find a recipe usingthe foods you may or can receive in your food package. Find your 

food in the list below and see the recipes that use this food as an 

ingredient. The items in bold type are the USDA Foods. Recipes that 

use USDA Foods are listed below the food item.

Apples, fresh 

70 Chicken Salad

52 Fresh Tomato Salsa

Applesauce

24	 Banana Berry Muffins

Apricots, canned

92 Winter Stew

Beans, Great Northern

38 Great Northern Bean Soup

Beans, Green, canned (low-sodium) 

66 Beef and Vegetables

56 Garden Bean and Rice Casserole

Beans, Kidney, canned (low-sodium)

76 Easy Beef Supper 

50 Dirty Rice 

86 Three Sisters Stew 

88 Two Bean Chili 

Beans, Pinto, dry 

14 Huevos Motuleños 

Beans, Vegetarian, canned (low-sodium)

86 Three Sisters Stew

88 Two Bean Chili

Beef, canned

66 Beef and Vegetables

92 Winter Stew

Beef, Ground

32 Beef and Vegetable Soup

66 Beef and Vegetables 

36 Corn Soup

50 Dirty Rice 

76 Easy Beef Supper

Meatloaf 

86 Three Sisters Stew

88 Two Bean Chili

Beef, Round Roast

40 Hearty Beef Soup

80 Pot Roasted Beef 

18 Pumpkin Soup 

84 Spicy Quesadillas

Cabbage, fresh

40 Hearty Beef Soup 

Carrots, canned (low-sodium)

32 Beef and Vegetable Soup 

72 Chicken Stir-Fry 

46 Vegetable Soup (with chicken)

Carrots, fresh

48 Chicken Posole

72 Chicken Stir-Fry

80 Pot Roasted Beef 

46 Vegetable Soup (with chicken)

Celery, fresh

48 Chicken Posole

72 Chicken Stir-Fry 

40 Hearty Beef Soup

Cheese, Pasteurized, Process American

68 Chicken Casserole 

74 Citrus Tuna Melt 

84 Spicy Quesadillas 

Chicken, canned

68 Chicken Casserole 

48 Chicken Posole

70 Chicken Salad

46 Vegetable Soup (with Chicken)

6
USDA Foods A Harvest of Recipes with USDA Foods

Chicken, fresh, skinless, boneless

34 Chicken Noodle Soup

72 Chicken Stir-Fry

38 Great Northern Bean Soup

42 Potato Soup

82 Soft Chicken Taco 

Corn, cream style, canned (low-sodium)

12 Corn Casserole

36 Corn Soup

78 Meatloaf

Corn, whole kernel, canned (low-sodium)

32 Beef and Vegetable Soup 

66 Beef and Vegetables

36 Corn Soup 

86 Three Sisters Stew 

46 Vegetable Soup (with Chicken)

90 Veggie Burgers

Cornmeal

22 Banaha Bread

12 Corn Casserole 

78 Meatloaf 

28 Garden Pan Bread 

90 Veggie Burger

Cucumber, fresh

54 Garden Pasta Salad

Egg Mix

24	 Banana Berry Muffins	

34 Chicken Noodle Soup 

12 Corn Casserole

50 Dirty Rice

28 Garden Pan Bread 

16 Green Onion Omelet

78 Meatloaf

Flour, all purpose

24	 Banana Berry Muffins

34 Chicken Noodle Soup 

12 Corn Casserole

26 Fabulous Homemade Bread

28 Garden Pan Bread

Flour, whole wheat

24	 Banana Berry Muffins

26 Fabulous Homemade Bread 

30	 Raisin Muffins

Green Pepper, fresh

72 Chicken Stir-Fry 

50 Dirty Rice

76 Easy Beef Supper

54 Garden Pasta Salad

40 Hearty Beef Soup

60 Roasted Potatoes 

82 Soft Chicken Taco 

90 Veggie Burger

Ham

38 Great Northern Bean Soup

16 Green Onion Omelet

14 Huevos Motuleños

Hominy

48 Chicken Posole

Lettuce, Romaine, fresh

82 Soft Chicken Taco

Macaroni

32 Beef and Vegetable Soup

12 Chicken Casserole

76 Easy Beef Supper

54 Garden Pasta Salad 

40 Hearty Beef Soup 

Milk, 1% low-fat

12 Corn Casserole 

16 Green Onion Omelet

58 Mash’d Taters 

20 Rice Pudding

62 Sweet Potato Casserole 

Oats, rolled, quick, dry

24	 Banana Berry Muffins

26 Fabulous Homemade Bread 

18 Pumpkin Parfait 

30	 Raisin Muffins

62 Sweet Potato Casserole

7
A Harvest of Recipes with USDA Foods USDA Foods

Onion, fresh

64 Baked Fish 

32 Beef and Vegetable Soup 

72 Chicken Stir-Fry 

74 Citrus Tuna Melt 

12 Corn Casserole

36 Corn Soup

50 Dirty Rice 

76 Easy Beef Supper 

52 Fresh Tomato Salsa 

56 Garden Bean and Rice Casserole

54 Garden Pasta Salad 

38 Great Northern Bean Soup 

40 Hearty Beef Soup 

78 Meatloaf 

80 Pot Roasted Beef 

42 Potato Soup 

44 Pumpkin Soup 

60 Roasted Potatoes 

82 Soft Chicken Taco 

84 Spicy Quesadillas 

86 Three Sisters Stew 

88 Two Bean Chili 

90 Veggie Burger 

92 Winter Stew

Peas, canned (low-sodium)

68 Chicken Casserole 

50 Dirty Rice 

14 Huevos Motuleños 

42 Potato Soup 

46 Vegetable Soup (with Chicken)

Potatoes, canned (low-sodium)

32 Beef and Vegetable Soup 

16 Green Onion Omelet 

80 Pot Roasted Beef 

42 Potato Soup

86 Three Sisters Stew 

46 Vegetable Soup (with Chicken)

92 Winter Stew

Potatoes, dehydrated

58 Mash’d Taters 

80 Pot Roasted Beef 

42 Potato Soup 

Potatoes, fresh

60 Roasted Potatoes 

86 Three Sisters Stew 

46 Vegetable Soup (with Chicken)

Potatoes, Sweet, canned (low-sodium)

80 Pot Roasted Beef 

62 Sweet Potato Casserole 

86 Three Sisters Stew 

92 Winter Stew

Pumpkin, canned (low-sodium)

18 Pumpkin Parfait 

44 Pumpkin Soup

Raisins

70 Chicken Salad 

28 Garden Pan Bread

44 Pumpkin Parfait 

30	 Raisin Muffins 

20 Rice Pudding 

Rice, white

66 Beef and Vegetables 

72 Chicken Stir-Fry 

50 Dirty Rice 

56 Green Bean and Rice Casserole 

42 Potato Soup 

20 Rice Pudding 

Rice Crisps (cereal)

18 Pumpkin Parfait 

Squash, yellow, summer

86 Three Sisters Stew 

Squash, winter

40 Hearty Beef Soup 

Squash, zucchini, green, summer 

86 Three Sisters Stew 

Tomatoes, canned (low-sodium, diced)

32 Beef and Vegetable Soup 

74 Citrus Tuna Melt 

76 Easy Beef Supper 

52 Fresh Tomato Salsa 

38 Great Northern Bean Soup 

56 Green Bean and Rice Casserole 

16 Green Onion Omelet 

40 Hearty Beef Soup 

82 Soft Chicken Taco

86 Three Sisters Stew

8
USDA Foods A Harvest of Recipes with USDA Foods

Tomatoes, fresh

74 Citrus Tuna Melt 

52 Fresh Tomato Salsa

38 Great Northern Bean Soup

40 Hearty Beef Soup 

86 Three Sisters Stew

Tomato Juice

76 Easy Beef Supper 

80 Pot Roasted Beef 

88 Two Bean Chili 

92 Winter Stew

Tomato Sauce, canned (low-sodium)

66 Beef and Vegetables 

68 Chicken Casserole 

86 Three Sisters Stew

Turnips, fresh

80 Pot Roasted Beef

92 Winter Stew

Vegetable Oil

64 Baked Fish 

48 Chicken Posole 

72 Chicken Stir-Fry 

12 Corn Casserole

50 Dirty Rice 

26 Fabulous Homemade Bread

52 Fresh Tomato Salsa 

54 Garden Pasta Salad

38 Great Northern Bean Soup 

56 Green Bean and Rice Casserole

16 Green Onion Omelet 

40 Hearty Beef Soup

14 Huevos Motuleños 

42 Potato Soup

80 Pot Roasted Beef 

18 Pumpkin Parfait 

30	 Raisin Muffins

60 Roasted Potatoes 

82 Soft Chicken Taco 

9
Quick Tips A Harvest of Recipes with USDA Foods

General Substitutions

If you don’t have this: Use this instead:

1 tablespoon fresh herbs 1 teaspoon dried herbs

1⁄2 cup maple syrup

2⁄3 cup brown or white sugar, or 2⁄3 cup nonnutritive sweetener. Use cut-up fruit as a 

topping on pancakes.

1 teaspoon lemon juice 1⁄2 teaspoon vinegar

1 cup low-fat milk

1 cup nonfat dry milk powder + 1 cup water 

OR

1⁄2 cup evaporated milk + 1⁄2 cup water 

Measurement Chart

This: Is equal to this:

1 tablespoon 1⁄2 fluid ounce

1⁄4 cup 2 fluid ounces

1⁄2 cup 4 fluid ounces

1 cup 8 fluid ounces

1 tablespoon (dry ingredients) 3 teaspoons

1⁄4 cup (dry ingredients) 4 tablespoons

1⁄2 cup (dry ingredients) 8 tablespoons

2⁄3 cup (dry ingredients) 10 tablespoons + 2 teaspoons

1 cup (dry ingredients) 16 tablespoons

1 pound (dry ingredients) 16 ounces

10
Quick Tips A Harvest of Recipes with USDA Foods

Using Herbs and Spices

• Chili powder, oregano, fresh or powdered garlic, and black pepper 

are common seasonings. They are helpful in flavoring foods so you

can keep sodium and fat at low levels. Herbs and other seasonings 

may seem to cost a lot at first, but since you are using a small

amount at a time, you won’t have to buy them often. 

• Many herbs such as rosemary, basil, dill, parsley, thyme, and sage 

are easy to grow on your kitchen windowsill or in your garden. 

Growing and using fresh herbs from home is a delicious way to 

season your food and costs less.

How To Soak Dry Beans

• Rinse beans well under cold water.

• Sort beans and remove damaged beans, stones, or dirt.

• Place beans in a pot and cover with water at least 3 inches above the 

beans. If you are soaking 1 cup of beans, cover them with 3 cups 

of water. Soak the beans, in the refrigerator, at least 3 hours up to 

overnight. Drain the water from the beans. Rinse the beans with fresh 

water and drain again.

How To Cook Dry Beans

• To cook the beans, add water to the pot so it rises 2 inches above the 

beans. Boil the beans over medium high heat for the amount of time 

specified on the package (usually about 2 hours or until tender).

• One (1) cup of dry beans will give you 2 to 3 cups of cooked beans.

Dry Beans

Remember! Wash hands with soap and warm water for  20 seconds before and after handling food.

11
Breakfast

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 piece (146g)

Calories 214 Total fat 5.5g Saturated fat 1g

Cholesterol 106mg Sodium 181mg Carbohydrate 36g

Dietary Fiber 2g Sugars 5g Protein 7g

Vitamin A 4% DV Vitamin C 104% DV Calcium 7% DV

Iron 9% DV

Percent Daily Values are based on a 2,000 calorie diet.

This family favorite casserole is good for breakfast or lunch. Add 

more flavor by topping it with fresh tomato salsa (page 52).

The foods in bold type are USDA Foods.

Corn Casserole

12
Breakfast

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1⁄2 cup onion, chopped 

•	 11⁄2 teaspoons vegetable oil

•	 1 can (about 15 ounces) low-sodium cream style corn

•	 3⁄4 cup yellow or white cornmeal

•	 1⁄2 cup 1% low-fat milk 

•	 4 tablespoons egg mix 

•	 1⁄4 cup all-purpose flour

•	 1⁄2 teaspoon baking powder 

•	 Nonstick cooking spray

Directions

Serves 6

1. Preheat oven to 350 degrees F. 

2. In a saucepan, cook onions over medium heat in vegetable oil 

until tender (about 4 to 5 minutes). 

3. Open canned corn and drain liquid into a measuring cup. If 

needed, add water to make 1 cup of liquid. 

4. Add liquid and cornmeal to the cooked onions in the 

saucepan. Stir until the mixture boils. 

5. Remove saucepan from heat. Mix in milk, corn, and egg mix. 

6. In a mixing bowl, mix flour and baking powder. Add cornmeal

mixture. Mix well.

7. Spray a 9-inch baking pan with nonstick cooking spray. Pour 

mixture into baking pan. Bake for 25 to 30 minutes. Cut into 

6 servings. 

Corn Casserole

13
Breakfast

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 2 tortillas (310g)

Calories 352 Total fat 6.5g Saturated fat 1g

Cholesterol 25mg Sodium 322mg Carbohydrate 50g

Dietary Fiber 12g Sugars 7g Protein 25g

Vitamin A 35% DV Vitamin C 15% DV Calcium 10% DV

Iron 30% DV

Percent Daily Values are based on a 2,000 calorie diet.

A special breakfast when you have a little extra time. The foods in 

bold type are USDA Foods.

Huevos Motuleños

14
Breakfast

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 cup pinto beans, dry

•	 6 cups water 

•	 8 small corn tortillas

•	 1 can (about 15 ounces) low-sodium peas, drained

•	 1⁄2 cup (about 4 ounces) ham, cooked and diced

•	 4 egg whites

•	 2 teaspoons vegetable oil

•	 1 cup fresh tomato salsa (page 52)

Directions

Serves 4

1. Soak the pinto beans in 3 cups of water overnight in the 

refrigerator. Drain. Boil the beans in 3 cups fresh water until 

they are soft. Drain the water and mash the beans into a 

paste. 

2. Preheat oven to 350 degrees F. 

3. Place tortillas on a cookie sheet and bake for 1 to 2 minutes. 

Remove cookie sheet from oven and let tortillas cool.

4. Spoon 1⁄4 cup of mashed beans on each tortilla. Drain peas 

and put 1⁄4 cup of peas on top of the beans. Add 2 tablespoons 

of diced ham on top of peas. 

5. Bake the tortillas for about 8 minutes.

6. In a mixing bowl, mix egg whites with vegetable oil. 

7. Cook the egg whites in a nonstick pan over medium heat until 

firm. Cut the egg into 8 pieces.

8. Place baked tortillas on a plate. Cover ham and mashed beans 

with a piece of egg. 

9. Add 2 tablespoons of salsa (page 52) on each tortilla, and serve 

two tortillas per person.

Huevos Motuleños

15
Breakfast

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 piece (223g)

Calories 184 Total fat 7g Saturated fat 1.5g

Cholesterol 79mg Sodium 283mg Carbohydrate 16g

Dietary Fiber 3g Sugars 2g Protein 15g

Vitamin A 9% DV Vitamin C 17% DV Calcium 5% DV

Iron 13% DV

Percent Daily Values are based on a 2,000 calorie diet.

In the spring, in areas where they grow, wild onions can be used in 

place of green onions. Yellow or white onions work as well. 

The foods in bold type are USDA Foods.

Green Onion Omelet

16
Breakfast

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 can (about 15 ounces) low-sodium sliced potatoes, drained

•	 1 tablespoon vegetable oil

•	 1 whole egg

•	 3 egg whites

•	 3 tablespoons 1% low-fat milk

•	 1⁄4 teaspoon salt 

•	 1⁄2 cup ham, diced 

•	 1⁄2 can (about 8 ounces) low-sodium tomatoes, drained 

•	 1 tablespoon green onion (or wild onion), chopped

Directions

Serves 4

1. Open and drain can of sliced potatoes. Cut sliced potatoes into 

strips. 

2. In a large skillet over medium heat, lightly brown potatoes in 

the vegetable oil for 5 to 10 minutes. 

3. In a mixing bowl, add egg, egg whites, milk, and salt. Mix well.

4. Stir in ham, tomatoes, and green (or wild) onions. 

5. Pour egg mixture over potatoes in the skillet.

6. Cover skillet and continue to cook eggs over medium heat until 

firm, not runny (about 8 minutes).

7. Cut the omelet into four pieces and serve. 

Green Onion Omelet

17
Breakfast

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 cup (217g)

Calories 226 Total fat 4.5g Saturated fat 1.5g

Cholesterol 6mg Sodium 107mg Carbohydrate 40g

Dietary Fiber 3g Sugars 29g Protein 8g

Vitamin A 223% DV Vitamin C 9% DV Calcium 24% DV

Iron 10% DV

Percent Daily Values are based on a 2,000 calorie diet.

The rich flavor of pumpkin with granola is a delicious combination.

Try this recipe for breakfast or an after-meal treat. The foods in bold 

type are USDA Foods.

Pumpkin Parfait

18
Breakfast

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 can (about 15 ounces) low-sodium pumpkin

•	 3 cups fat-free or low-fat vanilla yogurt 

•	 1⁄4 teaspoon ground cinnamon 

•	 1⁄4 teaspoon ground nutmeg

Granola:

•	 1⁄4 cup raisins

•	 1⁄2 cup quick cooking oats

•	 1⁄2 cup rice crisps

•	 1 tablespoon vegetable oil

•	 1⁄4 cup brown (or white) sugar 

Directions

Serves 6

1. Preheat oven to 325 degrees F.

2. In a blender or with a fork, blend the pumpkin until smooth. 

3. Mix pumpkin, yogurt, and spices in a bowl. 

4. In another bowl, mix the granola ingredients: raisins, quick 

cooking oats, rice crisps, oil, and sugar.

5. Spread granola on a baking pan. Bake for 10 minutes.

6. Let the granola cool down until it hardens. Then, break it 

apart or crush it into small pieces. 

7. Spoon the pumpkin into 6 medium-size glasses or bowls. 

8. Put granola on top of the pumpkin in each glass or bowl. 

Spoon the pumpkin and granola in layers until all have 

been added to a glass or bowl.

9. Serve immediately or refrigerate. 

Pumpkin Parfait

19
Breakfast

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 cup (174g)

Calories 159 Total fat 1.2g Saturated fat 0.7g

Cholesterol 5mg Sodium 145mg Carbohydrate 31g

Dietary Fiber 1g Sugars 15g Protein 5g

Vitamin A 4% DV Vitamin C 0% DV Calcium 14% DV

Iron 7% DV

Percent Daily Values are based on a 2,000 calorie diet.

This old-fashioned rice pudding has the sweet taste of raisins and 

cinnamon. Try this for breakfast with fruits or as a low-fat dessert. 

The foods in bold type are USDA Foods.

Rice Pudding

20
Breakfast

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 21⁄2 cups 1% low-fat milk

•	 21⁄4 cups cooked long-grain white rice

•	 1⁄4 cup raisins

•	 1⁄4 teaspoon salt

•	 1⁄4 cup brown (or white) sugar 

•	 1 teaspoon vanilla extract

•	 1⁄4 teaspoon cinnamon

Directions

Serves 6

1. In a medium-size pot, combine milk, rice, raisins, and salt. 

2. Bring pot to a boil. Lower heat and cook for 15 minutes. 

Stir pot every 3 minutes. 

3. Add sugar, vanilla extract, and cinnamon to pot. Mix well.

4. Cook over low heat for 5 minutes. Serve hot or refrigerate and 

serve cold. 

Rice Pudding

21

Tip: Sprinkle more raisins on top of rice pudding just before  serving.
Breads

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 piece (80g)

Calories 127 Total fat 0.6g Saturated fat 0g

Cholesterol 0mg Sodium 452mg Carbohydrate 27g

Dietary Fiber 1g Sugars <1g Protein 3g

Vitamin A 1% DV Vitamin C 0% DV Calcium 0% DV

Iron 8% DV

Percent Daily Values are based on a 2,000 calorie diet.

Banaha Bread is a delicious cornmeal-based food that is great with 

any meal. The foods in bold type are USDA Foods. Adapted from 

a recipe by Trista Winnett, Choctaw Nation. 

Banaha Bread

22
Breads

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 6 cups water

•	 4 to 6 handfuls corn shucks 

•	 2 cups cornmeal

•	 1 teaspoon baking soda

•	 1 teaspoon salt

Directions

Serves 6

1. In a large pot, bring 6 cups of water to a boil over medium to 

high heat.

2. Boil corn shucks for about 10 minutes. Remove carefully.

3. Strip a few shucks into strings. Tie two strings together to 

make longer strings.

4. In a medium-size bowl, mix the dry ingredients.

5. Keep mixing and slowly add a little water until mixture is firm

enough to handle easily.

6. Form cornmeal mixture into 8 oval-shaped balls about 3 

inches long.

7. Wrap the balls in corn shucks, and tie the ends closed with 

the corn shuck strings.

8. Gently put wrapped balls into the large pot of boiling water. 

The pot should be about 2/3 full of water. Cover the pot with a 

lid and cook for 30 to 45 minutes over medium to high heat.

9. Remove corn shuck covering and serve hot.

Banaha Bread

Tip: Spice up your bread with peppers, onions, and peas. It  can be refrigerated and reheated in a pan or microwave oven.

23
Breads

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 piece (80g)

Calories 75 Total fat 1g Saturated fat 0.3g

Cholesterol 26mg Sodium 130mg Carbohydrate 15g

Dietary Fiber 1g Sugars 8g Protein 2g

Vitamin A 1% DV Vitamin C 3% DV Calcium 2% DV

Iron 3% DV

Percent Daily Values are based on a 2,000 calorie diet.

These moist muffins have a fruity flavor and are full of whole grain

goodness. Serve them anytime. The foods in bold type are USDA 

Foods. Adapted from a recipe submitted by Alicson Scott, Chickasaw 

Nation Get Fresh! Program.

Banana Berry Muffins

24
Breads

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 Nonstick cooking spray

•	 4 tablespoons applesauce

•	 1⁄4 cup sugar

•	 2 tablespoons egg mix

•	 2 ripe bananas, mashed

•	 2 tablespoons water 

•	 1⁄4 cup all-purpose flour

•	 1⁄4 cup whole wheat flour

•	 1⁄4 cup quick cooking oats

•	 1⁄2 teaspoon baking powder

•	 1⁄2 teaspoon baking soda

•	 1⁄4 teaspoon salt

•	 1⁄4 cup blueberries or strawberries (fresh or frozen)

Directions

Serves 12

1. Preheat oven to 350 degrees F. Spray a 12-cup muffin pan

with nonstick cooking spray.

2. In a medium-size bowl, combine applesauce, sugar, egg mix, 

banana, and water. Mix well.

3. In a large bowl mix flours, oats, baking powder, baking soda,

and salt.

4. Add the applesauce mixture to the bowl with the dry 

ingredients; mix just until batter is moist.

5. Gently add berries into the mixture.

6. Fill each muffin cup about 3⁄4 full of batter.

7. Bake for 25 to 30 minutes until lightly brown. 

8. Cool for 10 minutes and remove from pan.

Banana Berry Muffins

25
Breads

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 slice (51g)

Calories 147 Total fat 4.7g Saturated fat 0.5g

Cholesterol 0mg Sodium 67mg Carbohydrate 23g

Dietary Fiber 2g Sugars 3g Protein 3g

Vitamin A 0% DV Vitamin C 0% DV Calcium 1% DV

Iron 7% DV

Percent Daily Values are based on a 2,000 calorie diet.

Extra loaves can be frozen, and they will still taste good when thawed. 

The foods in bold type are USDA Foods. Adapted from a recipe 

submitted by Alicson Scott, Chickasaw Nation Get Fresh! Program.

Fabulous Homemade Bread

26
Breads

Ingredients

A Harvest of Recipes with USDA Foods

•	 1⁄4 cup warm water

•	 11⁄2 teaspoons sugar

•	 11⁄2 packages active dry yeast ( 1⁄2 package for each loaf)

•	 2 tablespoons all-purpose flour

•	 21⁄4 cups warm water

•	 5 cups all-purpose flour

•	 1 cup whole wheat flour

•	 1 cup quick cooking oats

•	 1 teaspoon salt

•	 2/3 cup brown (or white) sugar 

•	 2/3 cup vegetable oil

•	 Nonstick cooking spray

Directions

Serves 12

1. Preheat the oven to 350 degrees F. 

2. In a large bowl, mix 1⁄4 cup warm water, sugar, yeast, and 

2 tablespoons all-purpose flour. Let rise for about 5 minutes.

3. Add 21⁄4 cups warm water, 5 cups all-purpose flour, 1 cup

whole wheat flour, oats, salt, brown sugar, and oil and mix

well.

4. On a clean and dry flat surface, sprinkle flour and knead

dough until it is not sticky. This may take an additional cup of 

whole-wheat flour.

5. Spray a large bowl with nonstick cooking spray. Place dough 

in the bowl and cover with plastic wrap. Let rise in a warm 

place until it has doubled, about 1 hour. 

6. Gently knead dough a couple of times. Divide dough evenly 

and form into 3 oval loaves. 

7. Spray three 9-by-5-inch loaf pans with nonstick cooking 

spray, and place a loaf in each pan. Allow dough to rise until it 

reaches the top of the pans. 

8. Bake for 25 to 30 minutes. Do not overbake. Cut each loaf into 

12 slices.

Fabulous Homemade Bread

27
Breads

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 piece (144g)

Calories 268 Total fat 6.5g Saturated fat 0.8g

Cholesterol 39mg Sodium 261mg Carbohydrate 48g

Dietary Fiber 4g Sugars 13g Protein 7g

Vitamin A 2% DV Vitamin C 9% DV Calcium 11% DV

Iron 13% DV

Percent Daily Values are based on a 2,000 calorie diet.

The bananas make this bread moist and add extra flavor. Serve with a

salad or main dish, or eat anytime. The foods in bold type are USDA 

Foods. Adapted from a recipe submitted by Alicson Scott, Chickasaw 

Nation Get Fresh! Program.

Garden Pan Bread

28
Breads

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1⁄2 cup cornmeal

•	 1⁄2 cup all-purpose flour

•	 1 teaspoon baking powder

•	 1⁄4 teaspoon salt

•	 2 ripe bananas, mashed

•	 1⁄2 cup water

•	 1 tablespoon egg mix

•	 1⁄4 cup raisins

•	 1⁄4 cup walnuts, chopped

•	 Nonstick cooking spray

Directions

Serves 4

1. Preheat oven to 350 degrees F.

2. In a medium-size bowl, combine cornmeal, flour, baking

powder, and salt. Set aside.

3. In a small bowl, combine bananas, water, and egg mix. Stir 

until mixed well.

4. Stir banana mixture into cornmeal mixture. Mix until dry 

ingredients are moistened. Gently stir in raisins and walnuts.

5. Lightly spray medium-size skillet or baking pan with nonstick 

cooking spray.

6. Spoon batter into skillet or baking pan.

7. Bake for 18 to 20 minutes or until bread is golden brown and 

pulls away from the edges. A wooden toothpick or a clean fork 

inserted into the center of the bread should come out clean. 

8. Cut into four equal slices and serve hot or cold. 

Garden Pan Bread

29
Breads

A Harvest of Recipes with USDA Foods

Nutrition Facts

Serving Size 1 muffin (71g)

Calories 194 Total fat 7.5g Saturated fat 0.5g

Cholesterol 0mg Sodium 236mg Carbohydrate 31g

Dietary Fiber 3g Sugars 12g Protein 3g

Vitamin A 0% DV Vitamin C 0% DV Calcium 5% DV

Iron 7% DV

Percent Daily Values are based on a 2,000 calorie diet.

These moist muffins have a fruity flavor and are full of whole grain

goodness. Serve them anytime. The foods in bold type are USDA 

Foods. Adapted from a recipe submitted by Alicson Scott, Chickasaw 

Nation Get Fresh! Program.

Raisin Muffins

30
Breads

Ingredients

A Harvest of Recipes with USDA Foods

In

Dry ingredients

•	 2 cups whole wheat flour

•	 1 teaspoon baking powder 

•	 1 teaspoon baking soda 

•	 1⁄2 teaspoon salt 

•	 1 teaspoon cinnamon

Wet ingredients

•	 6 tablespoons vegetable oil

•	 1⁄2 cup maple syrup (or 2/3 cup brown or white sugar) 

•	 1 cup water 

•	 1⁄2 cup raisins

•	 Nonstick cooking spray

Topping

•	 1⁄2 cup quick cooking oats

Directions

Serves 12

1. Preheat oven to 375 degrees F.

2. Mix all of the dry ingredients in a large bowl. 

3. Next, add the wet ingredients. Stir until just mixed.

4. Spray a 12-cup muffin pan with nonstick cooking spray.

5. Fill each cup about 3⁄4 full. Sprinkle about 1 teaspoon of oats 

on top of each muffin.

6. Bake for 20 to 25 minutes. The muffins can be served warm

or cool.

Raisin Muffins

31
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 1 cup (271g)

Calories 258 Total fat 9.3g Saturated fat 3.4g

Cholesterol 39mg Sodium 336mg Carbohydrate 30g

Dietary Fiber 4g Sugars 5g Protein 15g

Vitamin A 82% DV Vitamin C 24% DV Calcium 4% DV

Iron 27% DV

Percent Daily Values are based on a 2,000 calorie diet.

One large pot and 1 hour are all that you need for this hearty soup. 

Make it for lunch or serve it for dinner. The foods in bold type are 

USDA Foods. Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation Get Fresh! Program.

Beef and Vegetable Soup

32
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 pound ground beef

•	 1 1⁄2 cans (about 23 ounces) low-sodium whole kernel corn

•	 1 can (about 15 ounces) low-sodium carrots

•	 1 can (about 15 ounces) low-sodium sliced potatoes

•	 1 can (about 15 ounces) low-sodium diced tomatoes

•	 1 small onion, diced

•	 1⁄2 cup macaroni, dry 

•	 1 teaspoon garlic powder

•	 1 teaspoon onion powder

Directions

Serves 8

1. In a large pan, brown ground beef over medium heat for 

8 to 10 minutes. Drain off fat.

2. Add corn, carrots, potatoes, tomatoes, and onions to pot. 

3. Cook for 25 minutes over medium heat. Stir every 10 minutes. 

4. Add macaroni, garlic powder, and onion powder to pot. 

5. Cook for 20 minutes over medium heat. Stir every 10 minutes.

Beef and Vegetable Soup

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



33
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 1 cup (431g)

Calories 287 Total fat 4.6g Saturated fat 1.3g

Cholesterol 149mg Sodium 305mg Carbohydrate 34g

Dietary Fiber 1g Sugars <1g Protein 25g

Vitamin A 1% DV Vitamin C 2% DV Calcium 4% DV

Iron 16% DV

Percent Daily Values are based on a 2,000 calorie diet.

This home-style chicken noodle soup makes a wonderful side dish. 

It tastes even better the next day if you have any leftovers. The foods 

in bold type are USDA Foods. Adapted from a recipe by Tod Robertson, 

Seminole Nation.

Chicken Noodle Soup

34
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 pound chicken breasts, thawed, skin and bone removed 

from each piece

•	 6 cups water

•	 1⁄2 teaspoon salt 

•	 1⁄4 teaspoon black pepper

Noodles

•	 4 tablespoons egg mix

•	 2 cups all-purpose flour

Directions

Serves 6

1. Cut up chicken breasts and place in a large pot with enough 

water to cover. Add salt and pepper.

2. Bring chicken and water to a boil. Reduce to medium heat and 

continue to cook for about 20 minutes.

3. Set aside 1⁄4 cup (about 1 ladle full) of the broth in a large bowl 

to cool down.

4. To make the noodles, combine egg mix and flour in a mediumsize bowl. While mixing the egg and flour, slowly add the 1⁄4 cup

cooled broth until a dough is formed.

5. Roll the dough on a clean, dry, floured surface. Add more flour

as needed to keep it from sticking. 

6. Cut dough into 1⁄2-inch-wide strips that are about 6 inches 

long.

7. Gently put the strips into the pot with chicken. Stir every 5 

minutes. 

8. Cook until done (about 15-20 minutes over medium heat). 

9. Be careful! Pot may boil over if lid is fully closed.

Chicken Noodle Soup

Tip for cooking chicken: The recommended safe minimum 

internal temperature for chicken is 165 degrees F, as measured 

with a food thermometer.



35
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 11⁄2 cups (355g)

Calories 252 Total fat 7.2g Saturated fat 2.3g

Cholesterol 26mg Sodium 497mg Carbohydrate 41g

Dietary Fiber 5g Sugars 7g Protein 11g

Vitamin A 10% DV Vitamin C 21.6% DV Calcium 2% DV

Iron 11% DV

Percent Daily Values are based on a 2,000 calorie diet.

This popular soup is sure to please any hungry stomach. The foods 

in bold type are USDA Foods. 

Corn Soup

36
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1⁄2 pound ground beef 

•	 2 cups water 

•	 1 can (about 15 ounces) low-sodium whole kernel corn

•	 2 cans (about 30 ounces) low-sodium cream syle corn

•	 1 cup onions, diced

•	 1 tablespoon garlic, finely chopped

•	 1 tablespoon chili powder 

•	 1⁄2 teaspoon salt 

•	 1⁄2 teaspoon black pepper

Directions

Serves 6

1. In a large pot, brown ground beef over medium to high heat for 

8 to 10 minutes. Drain off fat.

2. Add water, corn kernels, cream style corn, onion, garlic, chili 

powder, salt, and pepper to pot. Mix well.

3. Cook over low heat for about 15 minutes. Serve hot.

Corn Soup

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



37
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 11⁄2 cups (484g)

Calories 327 Total fat 7.4g Saturated fat 1.2g

Cholesterol 40mg Sodium 260mg Carbohydrate 41g

Dietary Fiber 13g Sugars 3g Protein 25g

Vitamin A 5% DV Vitamin C 18% DV Calcium 13% DV

Iron 23% DV

Percent Daily Values are based on a 2,000 calorie diet.

Great Northern beans are white beans with a mild flavor. The foods 

in bold type are USDA Foods. 

Great Northern Bean Soup

38
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 2 cups Great Northern beans, dry

•	 3 cups water

•	 1⁄2 cup onion, chopped

•	 1⁄2 pound chicken, thawed, cut up, and skin removed from 

each piece

•	 1⁄4 pound ham, chopped

•	 2 tablespoons vegetable oil

•	 8 cups water

•	 1 cup tomatoes, diced (or 1⁄2 can, about 8 ounces, low-sodium 

diced tomatoes)

•	 1 tablespoon distilled white vinegar

Directions

Serves 6

1. In a medium-size bowl, soak beans in 3 cups of water 

overnight.

2. Drain the water and rinse beans.

3. In a large pot, brown onion, chicken, and ham in oil over 

medium to high heat for about 5 minutes. 

4. Add water, beans, and salt to pot. Mix well.

5. Bring pot to a boil and cook for 5 minutes.

6. Lower heat and cook for about 1 hour. Stir pot every 

15 minutes.

7. Add tomatoes and vinegar to pot. Keep cooking over low heat 

for about 20 minutes. Serve hot.

Great Northern Bean Soup

Tip for cooking chicken: The recommended safe minimum 

internal temperature for chicken is 165 degrees F, as measured 

with a food thermometer.



39
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 1 cup (238g)

Calories 130 Total fat 4.3g Saturated fat 1g

Cholesterol 14mg Sodium 214mg Carbohydrate 10g

Dietary Fiber 2g Sugars 3g Protein 8g

Vitamin A 17% DV Vitamin C 33% DV Calcium 3% DV

Iron 7% DV

Percent Daily Values are based on a 2,000 calorie diet.

This tasty and satisfying soup can be served for lunch or dinner. The 

leftovers can be frozen for later. The foods in bold type are USDA 

Foods. 

Hearty Beef Soup

40
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1⁄4 pound beef round roast, thawed and chopped

•	 1 tablespoon vegetable oil

•	 3 cups water

•	 2 cups winter squash, chopped (or 2 cups cabbage, finely

chopped)

•	 1⁄2 cup onions, chopped

•	 1 celery stalk, finely chopped

•	 1 teaspoon garlic, finely chopped

•	 1⁄2 teaspoon dried oregano 

•	 1 tablespoon parsley, chopped (if you have it) 

•	 1⁄4 cup macaroni, dry

•	 1 large tomato, chopped (or 1 can, about 15 ounces, 

low-sodium diced tomatoes)

•	 1⁄2 cup green pepper, finely chopped

•	 1⁄2 teaspoon salt

•	 1⁄2 teaspoon black pepper

Directions

Serves 6

1. In a large pot, brown beef in oil over medium to high heat for 8 

to 10 minutes. Drain fat. 

2. Add water, squash, onion, celery, garlic, and oregano. If using 

parsley, add that too. Mix well.

3. Bring pot to a boil. Lower heat and cook for 20 minutes. 

4. Add macaroni, tomatoes, green pepper, salt, and pepper. 

5. Keep cooking over low heat for 20 minutes. Serve hot. 

Hearty Beef Soup

Tip for cooking beef roast: The recommended safe minimum 

internal temperature for beef roast is 145 degrees F, as 

measured with a food thermometer.



41
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 11⁄2 cups (415g)

Calories 225 Total fat 3.4g Saturated fat 0.4g

Cholesterol 13mg Sodium 38mg Carbohydrate 40g

Dietary Fiber 5g Sugars 4g Protein 10g

Vitamin A 15% DV Vitamin C 57% DV Calcium 5% DV

Iron 14% DV

Percent Daily Values are based on a 2,000 calorie diet.

This rich-tasting and hearty potato soup is full of flavor and perfect

for lunch or dinner. The foods in bold type are USDA Foods. 

Potato Soup

42
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 cup onion, chopped

•	 1 tablespoon garlic, finely chopped

•	 1 tablespoon vegetable oil

•	 1⁄4 pound chicken, thawed, cut up, and skin removed from 

each piece 

•	 4 cups water

•	 6 small red potatoes, chopped (or 1 can, about 15 ounces, 

low-sodium sliced potatoes)

•	 1⁄4 cup white rice, uncooked (or brown rice)

•	 1⁄2 teaspoon chili powder (or paprika)

•	 1 cup peas (or 1⁄2 can, about 8 ounces, low-sodium green 

peas)

•	 1⁄2 teaspoon cayenne or jalapeño chilies, diced (if you have it) 

•	 1⁄2 cup fresh parsley or cilantro, chopped (if you have it)

Directions

Serves 6

1. In a large pot, brown onion and garlic in oil over medium to 

high heat for 5 minutes. 

2. Add chicken to pot and brown for about 5 minutes. 

3. Add water, potatoes, rice, and chili powder to pot. 

4. Bring pot to a boil, and cook for 15 minutes.

5. Lower heat and cook for about 15 to 20 minutes. Stir pot every 

10 minutes.

6. Add peas and cook for about 8 minutes. If using cayenne or 

 jalapeño chilies, add that too. Mix well.

7. Remove pot from heat. If using parsley or cilantro, add that 

now. 

8. Mix well and cover for 5 minutes. Serve hot. 

Potato Soup

Tip for cooking chicken: The recommended safe minimum 

internal temperature for chicken is 165 degrees F, as measured 

with a food thermometer.



43
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 1 cup (293g)

Calories 133 Total fat 2.2g Saturated fat 1g

Cholesterol 14mg Sodium 18mg Carbohydrate 17g

Dietary Fiber 4g Sugars 9g Protein 8g

Vitamin A 441% DV Vitamin C 11% DV Calcium 5% DV

Iron 15% DV

Percent Daily Values are based on a 2,000 calorie diet.

Canned pumpkin tastes good and is easy to use. The blend of 

ingredients in this soup gives it a hint of sweetness. The foods in 

bold type are USDA Foods. 

Pumpkin Soup

44
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 3 cups water

•	 1⁄4 pound beef round roast, thawed, sliced thinly

•	 2 cans (about 30 ounces) low-sodium pumpkin

•	 2 tablespoons maple syrup (or 2 tablespoons brown sugar)

•	 1⁄4 teaspoon black pepper

•	 1⁄2 teaspoon ground cinnamon (if you have it)

•	 1⁄4 cup onions, diced 

Directions

Serves 6

1. In a medium-size pot, bring water to a boil.

2. Add beef roast to boiling water. Boil for 5 to 10 minutes. 

3. Add pumpkin, maple syrup, and pepper to pot. If using 

cinnamon, add that too. Mix well.

4. Lower heat and cook for about 10 minutes. 

5. Put 2 teaspoons of onion on top of each bowl of soup. Serve 

hot.

Pumpkin Soup

Tip for cooking beef roast: The recommended safe minimum 

internal temperature for beef roast is 145 degrees F, as 

measured with a food thermometer.



45
Nutrition Facts

Soups A Harvest of Recipes with USDA Foods

Serving Size 11⁄4 cup (501g)

Calories 300 Total fat 3.5g Saturated fat 1g

Cholesterol 38mg Sodium 305mg Carbohydrate 49g

Dietary Fiber 9g Sugars 9g Protein 21g

Vitamin A 261% DV Vitamin C 72% DV Calcium 7% DV

Iron 15% DV

Percent Daily Values are based on a 2,000 calorie diet.

This soup can be prepared quickly in one pot for lunch or for dinner. 

The foods in bold type are USDA Foods. Adapted from a recipe by 

Natalie Gibson, San Pasqual Reservation

Vegetable Soup (with Chicken)

46
Soups

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 can (about 12 ounces) chicken

•	 3 cups water

•	 3 ears corn (or 1 can low-sodium whole kernel corn) 

•	 1 can (about 15 ounces) low-sodium peas

•	 1 pound fresh carrots, peeled and diced (or 1 can, about 15 

ounces, low-sodium carrots)

•	 2 pounds potatoes, peeled and diced (or 2 cans, about 30 

ounces, low-sodium sliced potatoes)

Directions

Serves 6

1. In a large pot, heat the chicken and water over medium to high 

heat until hot. 

2. Cut the kernels off the ears of corn.

3. Add the corn kernels and all other ingredients to the pot and 

boil for 10 seconds.

4. Lower the heat and simmer for about 30 minutes.

Vegetable Soup (with Chicken)

Tip for cooking chicken: The recommended safe minimum 

internal temperature for chicken is 165 degrees F, as measured 

with a food thermometer.



47
Side Dishes

Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

Posole is a delicious side dish that can be served with several 

toppings. It can be eaten by itself, or it can be served with shredded 

cabbage, sliced radish, or chopped onions. The foods in bold type 

are USDA Foods.

Chicken Posole

Serving Size 11⁄4 cup (501g)

Calories 224 Total fat 8.7g Saturated fat 1g

Cholesterol 38mg Sodium 440mg Carbohydrate 22g

Dietary Fiber 5g Sugars 3g Protein 15g

Vitamin A 145% DV Vitamin C 8% DV Calcium 6% DV

Iron 9% DV

Percent Daily Values are based on a 2,000 calorie diet.

48
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 onion, chopped

•	 3 large carrots, chopped 

•	 3 celery stalks, chopped

•	 1⁄2 tablespoon garlic, finely chopped

•	 2 tablespoons vegetable oil

•	 2 cans (about 30 ounces) low-sodium hominy

•	 1 can (about 12 ounces) canned chicken

•	 4 cups water

•	 1 teaspoon cayenne or jalapeño chilies, seeds removed and 

finely chopped (if you have it)

•	 1⁄2 teaspoon chili powder (if you have it)

•	 1⁄2 teaspoon oregano (if you have it)

•	 1⁄2 teaspoon salt 

•	 1⁄4 teaspoon pepper

Chicken Posole

Directions

Serves 6

1. In a medium-size pot, brown onion, carrots, celery, and garlic 

in vegetable oil over medium heat for 10 minutes.

2. Add hominy, chicken, and water. If using cayenne pepper, 

jalapeño chilies, chili powder, or oregano, add that too. 

Mix well.

3. Bring pot to a boil. Lower heat and cook for about 10 minutes.

4. Add salt and pepper. Serve hot.

49
Side Dishes

Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

Dirty rice is a flavorful way to spice up your main dishes. It is also a

good way to serve leftovers; cooked chicken or ham can be used in 

place of ground beef. The foods in bold type are USDA Foods.

Dirty Rice

Serving Size 1 cup (231g)

Calories 308 Total fat 9.5g Saturated fat 2g

Cholesterol 65mg Sodium 131mg Carbohydrate 43g

Dietary Fiber 4g Sugars 3g Protein 12g

Vitamin A 4% DV Vitamin C 25% DV Calcium 4% DV

Iron 11% DV

Percent Daily Values are based on a 2,000 calorie diet.

50
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 2 tablespoons egg mix

•	 1⁄4 cup water

•	 1⁄4 pound ground beef 

•	 1⁄2 onion, finely chopped

•	 1⁄2 green pepper, chopped

•	 2 tablespoons vegetable oil 

•	 1⁄2 can (about 8 ounces) low-sodium peas, drained 

•	 1⁄2 can (about 8 ounces) low-sodium kidney beans, drained

•	 4 cups cooked rice, cold 

•	 1⁄4 teaspoon black pepper

Dirty Rice

Directions

Serves 6

1. In a small bowl, combine egg mix and water. Mix well and 

set aside. 

2. In a large skillet, cook ground beef, onion, and green pepper 

in oil over medium heat for about 10 minutes. 

3. Add egg mix to skillet. Scramble eggs over medium heat for 

about 5 minutes.

4. Add peas and beans to skillet. Cook for about 5 minutes. 

5. Add rice and pepper to skillet. Stir to break up any clumps of 

rice. Cook for about 5 minutes. Serve hot.

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



51
Side Dishes

Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

Fresh salsa is a refreshing, cool addition to a meal or snack. Try 

something new by adding it to salads, baked fish, and tacos. The 

foods in bold type are USDA Foods.

Fresh Tomato Salsa

Serving Size 1⁄4 cup (53g)

Calories 21 Total fat 0.6g Saturated fat 0g

Cholesterol 0mg Sodium 99mg Carbohydrate 4g

Dietary Fiber 1g Sugars 2g Protein 1g

Vitamin A 13% DV Vitamin C 12% DV Calcium 1% DV

Iron 1% DV

Percent Daily Values are based on a 2,000 calorie diet.

52
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 cup tomatoes, finely chopped (or 1⁄2 can, about 8 ounces, 

low-sodium diced tomatoes)

•	 1⁄2 cup apple, peeled and finely chopped

•	 1⁄4 cup onion, finely chopped

•	 2 tablespoons lime (or lemon) juice 

•	 1 teaspoon garlic, finely chopped

•	 1⁄2 teaspoon vegetable oil

•	 1⁄4 teaspoon salt

•	 1 teaspoon fresh parsley or cilantro, finely chopped (if you

have it) 

•	 1 tablespoon cayenne pepper or jalapeño chilies, chopped 

(if you have it)

Fresh Tomato Salsa

Directions

Serves 6

1. In a medium-size bowl, combine tomato, apple, onion and lime 

juice (or lemon juice). Mix well.

2. Add garlic, vegetable oil, and salt to bowl. If using parsley, 

cilantro, cayenne pepper, or jalapeño chilies, add them too. 

Mix well. 

3. Cover bowl and refrigerate for 15 minutes. Serve cold.

53
Side Dishes

Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

Pasta salad is a cool and delightful addition to lunch or dinner. It goes 

with soup or a sandwich. The foods in bold type are USDA Foods.

Garden Pasta Salad

Serving Size 1⁄4 cup (38g)

Calories 34 Total fat 1.3g Saturated fat 0g

Cholesterol 0mg Sodium 98mg Carbohydrate 5g

Dietary Fiber 1g Sugars <1g Protein 1g

Vitamin A 1% DV Vitamin C 10% DV Calcium 0% DV

Iron 1% DV

Percent Daily Values are based on a 2,000 calorie diet.

54
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1⁄2 cup macaroni, cooked 

•	 1⁄4 cup onion, finely chopped

•	 1⁄2 cup cucumber, finely chopped

•	 1⁄4 cup green pepper, diced

•	 1 tablespoon vinegar

•	 1⁄2 tablespoon vegetable oil

•	 1⁄4 teaspoon salt

•	 1⁄4 teaspoon pepper

•	 1 teaspoon parsley, chopped (if you have it) 

Garden Pasta Salad

Directions

Serves 6

1. In a medium-size bowl, combine macaroni, onions, cucumbers, 

and green peppers. Mix well.

2. In a separate bowl, mix vinegar, vegetable oil, salt, and pepper. 

If using parsley, add that too. 

3. Pour the prepared dressing over the pasta. Mix well.

4. Cover bowl and refrigerate for 30 to 45 minutes. Serve cold.

55
Side Dishes

Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

This no-fuss side dish is a great addition to any meal and can be 

prepared in a flash. The foods in bold type are USDA Foods. 

Adapted from a recipe by Healthy Diabetes Recipes and More, South 

Dakota Diabetes Control Program.

Green Bean and Rice Casserole

Serving Size 1 cup (198g)

Calories 114 Total fat 1.6g Saturated fat 0g

Cholesterol 0mg Sodium 183mg Carbohydrate 21g

Dietary Fiber 3g Sugars 3g Protein 3g

Vitamin A 14% DV Vitamin C 18% DV Calcium 5% DV

Iron 12% DV

Percent Daily Values are based on a 2,000 calorie diet.

56
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1⁄2 cup onion, chopped

•	 2 teaspoons vegetable oil

•	 1⁄2 cup rice, uncooked 

•	 1 can (about 15 ounces) low-sodium green beans, drained 

•	 1 can (about 15 ounces) low-sodium diced tomatoes

•	 1 cup water

Green Bean and Rice Casserole

Directions

Serves 6

1. In a medium-size pan, cook onions in vegetable oil until they 

start to turn light brown. 

2. Add the rice, green beans, tomatoes, and water. 

3. Bring to a boil. 

4. Cover the pot with a lid and cook over low heat for 10 minutes.

Tip for cooking chicken: The recommended safe minimum 

internal temperature for chicken is 165 degrees F, as measured 

with a food thermometer.



57
Side Dishes

Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

This is a very quick and easy side dish. This three-step dish can 

be ready in minutes. The foods in bold type are USDA Foods. 

Adapted from a recipe submitted by Alicson Scott, Chickasaw Nation 

Get Fresh! Program.

Mash’d Taters

Serving Size 1 cup (274g)

Calories 175 Total fat 2g Saturated fat 0.6g

Cholesterol 1mg Sodium 81mg Carbohydrate 36g

Dietary Fiber 3g Sugars 2g Protein 4g

Vitamin A 5% DV Vitamin C 59% DV Calcium 3% DV

Iron 3% DV

Percent Daily Values are based on a 2,000 calorie diet.

58
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 41⁄2 cups water

•	 41⁄2 teaspoons light buttery spread 

•	 41⁄2 cups dehydrated potatoes

•	 1⁄4 cup 1% low-fat milk

•	 1⁄2 tablespoon garlic powder (if you have it)

Mash’d Taters

Directions

Serves 5

1. Over medium to high heat, combine water and light buttery 

spread in a medium-size pot, and bring it to a boil.

2. Turn off heat; add potatoes and mix well.

3. Add milk to potatoes and mix well. If using garlic powder, add 

that too.

Tip: Change the recipe by adding fresh onion, green pepper, 

blended American and skim cheese, or substitute chicken 

broth for a rich flavor with less fat. Remember that adding

chicken broth will increase the sodium.



59
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Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

Everyone loves these roasted potatoes, and they are easy to make. 

The foods in bold type are USDA Foods.

Roasted Potatoes

Serving Size 1⁄4 cup (80g)

Calories 76 Total fat 1g Saturated fat 0g

Cholesterol 0mg Sodium 102mg Carbohydrate 16g

Dietary Fiber 2g Sugars 1g Protein 2g

Vitamin A 4% DV Vitamin C 27% DV Calcium 2% DV

Iron 5% DV

Percent Daily Values are based on a 2,000 calorie diet.

60
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 1 pound potatoes, chopped into 1-inch cubes

•	 1⁄2 cup onion, chopped into 1-inch cubes

•	 1⁄2 cup green pepper, chopped into 1-inch cubes

•	 1 teaspoon garlic, finely chopped

•	 1 teaspoon vegetable oil

•	 1⁄4 teaspoon salt

•	 1⁄4 teaspoon pepper

•	 1 tablespoon parsley, finely chopped (if you have it)

•	 1⁄2 teaspoon paprika (if you have it)

Roasted Potatoes

Directions

Serves 6

1. In a medium-size bowl, mix potatoes, onions, green peppers, 

and garlic. 

2. Add vegetable oil, salt, and pepper to bowl. If using parsley 

and paprika, add that too. Mix well. 

3. Cover bowl and refrigerate for 15 minutes. 

4. Preheat oven to 350 degrees F. 

5. Spread potato mixture evenly on a cookie sheet. Bake for 

about 35 minutes. Serve hot. 

61
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Nutrition Facts

A Harvest of Recipes with USDA Foods

Nutrition Facts

Nutrition Facts

Sweet potato casserole is rich in flavor and low in fat. The foods in 

bold type are USDA Foods.

Sweet Potato Casserole

Serving Size 1⁄4 cup (80g)

Calories 94 Total fat 0.5g Saturated fat 0g

Cholesterol 0mg Sodium 30mg Carbohydrate 21g

Dietary Fiber 3g Sugars 5g Protein 2g

Vitamin A 130% DV Vitamin C 13% DV Calcium 2% DV

Iron 5% DV

Percent Daily Values are based on a 2,000 calorie diet.

62
Side Dishes

Ingredients

A Harvest of Recipes with USDA Foods

In

•	 2 tablespoons 1% low-fat milk

•	 11⁄2 teaspoons brown sugar

•	 1 teaspoon ground cinnamon

•	 1⁄4 cup quick cooking oats, dry

•	 1 can (about 15 ounces) low-sodium sweet potatoes, drained 

and chopped

Sweet Potato Casserole

Directions

Serves 6

1. Preheat oven to 350 degrees F. 

2. In a small bowl, combine milk, brown sugar, cinnamon, and 

oatmeal. Mix well and set aside.

3. In a medium-size baking pan, add the sweet potatoes so that 

they cover the bottom of the pan.

4. Add the oatmeal mixture on top of the sweet potatoes. 

5. Bake for 20 minutes. Serve hot or refrigerate and serve cold. 

63
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

It can be served with vegetables and rice, pastas, or potatoes. 

The foods in bold type are USDA Foods. Adapted from a recipe by 

Veronica “Babe” Newago, Red Cliff Ojibwe.

Baked Fish

Serving Size 1⁄2 fillet (199g)

Calories 156 Total fat 4.3g Saturated fat 1g

Cholesterol 57mg Sodium 211mg Carbohydrate 6g

Dietary Fiber 1g Sugars 4g Protein 23g

Vitamin A 0% DV Vitamin C 7% DV Calcium 3% DV

Iron 5% DV

Percent Daily Values are based on a 2,000 calorie diet.

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Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

In

•	 Nonstick cooking spray

•	 1 pound of fish fillets (whitefish, trout, or tilapia)

•	 1 onion, sliced

•	 1⁄4 teaspoon salt 

•	 1⁄4 teaspoon black pepper 

•	 2 teaspoon vegetable oil

•	 1⁄4 teaspoon lemon pepper seasoning (if you have it)

Baked Fish

Directions

Serves 4

1. Preheat oven to 350 degrees F. 

2. Place about a 12-inch piece of foil on the counter. Coat the foil 

with nonstick cooking spray. 

3. Place the fillets in the middle of the foil. If the fillets have skin,

place the skin side down.

4. Spread the onions, salt, pepper, and oil on top of the fillets.

If using lemon pepper seasoning, add that too.

5. Fold the foil over the fish to wrap it. Place foil pouch on a

baking sheet, and place it in the oven.

6. Bake the fish for 15 to 20 minutes until the fish is flaky when

tested with a fork. 

7. Divide into four portions and serve.

Tip for cooking fish: The recommended safe minimum 

internal temperature for fish is 145 degrees F, as measured

with a food thermometer.



65
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This dish can be prepared in about 35 minutes and may be served 

for lunch or dinner. The foods in bold type are USDA Foods. 

Adapted from a recipe by Lela Gabbard, Pala Indian Reservation.

Beef and Vegetables

Serving Size 11⁄4 cups (449g)

Calories 471 Total fat 12.4g Saturated fat 4.7g

Cholesterol 51 mg Sodium 141mg Carbohydrate 69g

Dietary Fiber 5g Sugars 2g Protein 22g

Vitamin A 20% DV Vitamin C 29% DV Calcium 7% DV

Iron 20% DV

Percent Daily Values are based on a 2,000 calorie diet.

66
Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

In

•	 4 cups water

•	 2 cups uncooked rice

•	 1 pound ground beef (or 1 can, about 24 ounces, canned beef)

•	 2 cups steamed green beans (or 1 can, about 15 ounces, lowsodium green beans)

•	 11⁄2 cups fresh cooked corn kernels (or 1 can, about 15 ounces,

low-sodium whole kernel corn)

•	 1 can (about 15 ounces) low-sodium tomato sauce

•	 1⁄2 teaspoon garlic powder

•	 1⁄2 teaspoon onion powder

Beef and Vegetables

Directions

Serves 6

1. In a large pot, add water to rice and bring to a boil. Cover and 

cook on low heat for 15 minutes (do not remove the lid) until 

water is gone.

2. While the rice is cooking, put ground beef in a large pan and cook 

over medium heat on the stove for 8 to 10 minutes. Drain fat. 

3. Let rice stand for about 3 minutes. Arrange rice on a platter like a 

doughnut ring. Set aside.

4. Add green beans, corn, tomato sauce, garlic powder, and onion 

powder to pan with meat. 

5. Cook until steaming hot. Pour into center of rice ring and serve.

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



67
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This chicken casserole is a simple, satisfying main dish for lunch or 

dinner. The foods in bold type are USDA Foods.

Chicken Casserole

Serving Size 11⁄2 cups (354g)

Calories 354 Total fat 6g Saturated fat 2.8g

Cholesterol 38 mg Sodium 403mg Carbohydrate 52g

Dietary Fiber 4g Sugars 4g Protein 22g

Vitamin A 17% DV Vitamin C 22% DV Calcium 69% DV

Iron 18% DV

Percent Daily Values are based on a 2,000 calorie diet.

68
Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

Chicken Casserole

Directions

Serves 8

•	 1 package (about l pound) rotini or macaroni

•	 1 can (about 12 ounces) canned chicken

•	 1 can (about 15 ounces) low-sodium tomato sauce

•	 1⁄2 can (about 8 ounces) low-sodium green peas, drained

•	 3 slices pasteurized process American cheese

1. Preheat oven to 350 degrees F.

2. Cook rotini or macaroni according to package directions. Drain well. 

3. In a large oven-safe dish, mix the chicken, tomato sauce, peas, 

and macaroni. 

4. Add the 3 slices of cheese on top of the casserole.

5. Bake for 30 to 40 minutes.

6. Serve hot. 

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Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This refreshing and light lunch is easy to make. You can pack this 

salad for lunch on the run. It can also be served for dinner. The foods 

in bold type are USDA Foods.

Chicken Salad

Serving Size 1⁄2 cup (88g)

Calories 134 Total fat 3.2g Saturated fat 1g

Cholesterol 41mg Sodium 221mg Carbohydrate 14g

Dietary Fiber 1g Sugars 11g Protein 14g

Vitamin A 1% DV Vitamin C 2% DV Calcium 2% DV

Iron 5% DV

Percent Daily Values are based on a 2,000 calorie diet.

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Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

In

•	 1 can (about 12 ounces) canned chicken, drained 

•	 3 tablespoons mustard 

•	 2 tablespoons honey 

•	 1 cup apples, diced 

•	 1⁄4 cup raisins 

•	 1⁄4 teaspoon black pepper 

•	 2 tablespoons parsley or cilantro, chopped (if you have it) 

Chicken Salad

Directions

Serves 6

1. In a large bowl, combine chicken, mustard, honey, and apples. 

Mix well. 

2. Sprinkle raisins and pepper on top of salad. If using parsley or 

cilantro, add that too.

3. Serve on a lettuce leaf or on a slice of homemade bread.

71
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This stir-fry is delicious for lunch or dinner. It is very quick to fix.

It may also be served over spaghetti, rotini, and other macaroni 

products. The foods in bold type are USDA Foods.

Chicken Stir-Fry

Serving Size 11⁄2 cups (535g)

Calories 247 Total fat 7.2g Saturated fat 1g

Cholesterol 53mg Sodium 423mg Carbohydrate 25g

Dietary Fiber 2g Sugars 2g Protein 19g

Vitamin A 37% DV Vitamin C 32% DV Calcium 5% DV

Iron 13% DV

Percent Daily Values are based on a 2,000 calorie diet.

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Main Dishes

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Ingredients

Chicken Stir-Fry

Directions

Serves 6

In

•	 2 tablespoons vegetable oil

•	 1⁄2 cup carrots, peeled, sliced thinly (or 1⁄2 can, about 8 ounces, 

low-sodium carrots, drained)

•	 1⁄2 cup celery, sliced thin 

•	 1⁄4 cup onion, cut into strips

•	 1 green pepper, cut into strips 

•	 1 tablespoon garlic, finely chopped

•	 1 tablespoon ginger, finely chopped (if you have it)

•	 1 pound chicken, cooked, skin removed, and sliced into strips

•	 1⁄2 teaspoon sugar

•	 3 tablespoons soy sauce (if you have it)

•	 3 cups cooked white rice (or brown rice) 

1. Heat a large pan with vegetable oil over high heat. 

2. Add vegetables and garlic to the hot pan. Stir until garlic is 

slightly brown. If using ginger, add that too.

3. Add the chicken and sugar to the pan. If using soy sauce, add 

that too. 

4. Stir the food for about 1 minute in the pan.

5. Serve with cooked rice. 

Tip for cooking chicken: The recommended safe minimum 

internal temperature for chicken is 165 degrees F, as measured 

with a food thermometer.



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Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This warm toasted sandwich is easy to make. Our recipe uses one 

slice of bread per serving. An open-faced sandwich has less sodium 

and fewer calories. The foods in bold type are USDA Foods.

Citrus Tuna Melt

Serving Size 1 open-faced sandwich (126g)

Calories 191 Total fat 4g Saturated fat 1.5g

Cholesterol 24mg Sodium 408mg Carbohydrate 17g

Dietary Fiber 4g Sugars 2g Protein 21g

Vitamin A 3% DV Vitamin C 6% DV Calcium 7% DV

Iron 11% DV

Percent Daily Values are based on a 2,000 calorie diet.

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Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

Citrus Tuna Melt

Directions

Serves 6

In

•	 1 can (about 12 ounces) tuna, drained 

•	 2 tablespoons lime (or lemon) juice

•	 1⁄2 cup onion, diced

•	 1⁄4 cup tomatoes, diced (or 2 tablespoons, about 2 ounces, 

low-sodium diced tomatoes, drained)

•	 1⁄2 cup apple, diced

•	 1⁄4 cup celery, diced

•	 1⁄4 teaspoon black pepper 

•	 6 slices whole grain bread (or homemade bread)

•	 1⁄4 cup fresh parsley or cilantro, chopped (if you have it) 

•	 1 tablespoon cayenne or jalapeño chilies, diced (if you have it)

•	 3 slices pasteurized process American cheese, cut into 

halves

•	 6 slices tomatoes

•	 6 leaves lettuce

1. Preheat oven to 350 degrees F.

2. In a medium-size bowl, combine tuna, lime juice, onion, 

tomatoes, apple, celery, and pepper. Mix well.

3. Toast the bread. 

4. Place 6 slices of toasted bread on a cookie sheet. Put an even 

amount of tuna mixture on top of each slice. If using parsley 

and chilies, add these too.

5. Put 1⁄2 slice cheese on top of the tuna and bake for about 3 

minutes. 

6. Add an extra slice of tomato and lettuce on top if you like.

7. Serve hot.

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Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This is a favorite southwestern dish. Serve with vegetables for lunch or 

dinner. The foods in bold type are USDA Foods. Adapted from a recipe by Phyllis Blackbear, Cheyenne & Arapaho Tribes FDP.

Easy Beef Supper

Serving Size 11⁄4 cups (451g)

Calories 390 Total fat 12g Saturated fat 4.5g

Cholesterol 51mg Sodium 394mg Carbohydrate 46g

Dietary Fiber 9g Sugars 10g Protein 25g

Vitamin A 54% DV Vitamin C 110% DV Calcium 10% DV

Iron 36% DV

Percent Daily Values are based on a 2,000 calorie diet.

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Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

Easy Beef Supper

Directions

Serves 6

In

•	 1 pound ground beef

•	 1 small onion, chopped

•	 1 bell pepper, chopped

•	 2 cans (about 30 ounces) low-sodium diced tomatoes, 

drained

•	 1 cup macaroni, uncooked 

•	 21⁄2 cups low-sodium tomato juice

•	 1⁄4 teaspoon black pepper

•	 1⁄2 teaspoon chili powder 

•	 1 teaspoon oregano (if you have it)

•	 1 can (about 15 ounces) low-sodium kidney beans, drained

1. In a large pan, cook ground beef over medium heat for 8 to 10 

minutes. Drain fat.

2. Add onion, green pepper, and tomatoes to ground beef and 

cook until onion turns light brown.

3. Turn down the heat to a simmer. Add macaroni, tomato juice, 

spices, and beans to the pan. Stir well.

4. Cover the pan and simmer for about 20 minutes. 

5. Remove pan from heat, stir, and serve hot. 

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



77
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This meatloaf is very moist and simple to make for lunch or dinner. 

Serve with vegetables, rice, pasta or potatoes, or slice to make 

sandwiches. The foods in bold type are USDA Foods.

Meatloaf

Serving Size 1 slice (204g)

Calories 292 Total fat 13.5g Saturated fat 5g

Cholesterol 104mg Sodium 262mg Carbohydrate 26g

Dietary Fiber 2g Sugars 3g Protein 18g

Vitamin A 2% DV Vitamin C 3% DV Calcium 2% DV

Iron 14% DV

Percent Daily Values are based on a 2,000 calorie diet.

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Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

Meatloaf

Directions

Serves 6

In

•	 1 pound ground beef 

•	 1 can (about 15 ounces) low-sodium cream style corn

•	 1⁄2 cup onion, diced 

•	 1 teaspoon garlic, finely chopped

•	 1⁄2 cup water

•	 1⁄2 cup cornmeal

•	 2 tablespoons egg mix

•	 1⁄4 teaspoon salt

•	 1⁄4 teaspoon black pepper

•	 Nonstick cooking spray

1. Preheat oven to 375 degrees F.

2. In a large pan, cook ground beef over medium heat for 8 to 10 

minutes. Drain fat. 

3. Add corn, onions, and garlic to pan, and cook for an additional 

10 minutes. 

4. Add water, cornmeal, egg mix, salt, and pepper to the beef 

mixture. Stir well and cook for 15 minutes.

5. Use a large iron skillet or loaf pan. Spray pan with nonstick 

cooking spray. Form beef and cornmeal mixture into a loaf in a 

pan. 

6. Cover pan with an oven-safe lid or foil and bake for 35 to 40 

minutes. 

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



79
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This is a tender and satisfying roast beef dinner. Serve with a green 

salad and bread. The foods in bold type are USDA Foods.

Pot Roasted Beef

Serving Size 11⁄4 cups (302g)

Calories 327 Total fat 3.1g Saturated fat 1g

Cholesterol 31mg Sodium 208mg Carbohydrate 51g

Dietary Fiber 6.3g Sugars 6.2g Protein 23g

Vitamin A 6.7% DV Vitamin C 12% DV Calcium 6.5% DV

Iron 21% DV

Percent Daily Values are based on a 2,000 calorie diet.

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Ingredients

Pot Roasted Beef

Directions

Serves 6

In

•	 1 pound beef round roast, thawed

•	 1⁄4 teaspoon salt

•	 1⁄4 teaspoon black pepper

•	 1⁄2 teaspoon vegetable oil

•	 8 red potatoes, peeled and quartered (or 2 cans, about 30 

ounces, low-sodium sliced potatoes, drained)

•	 2 turnips, peeled and quartered (or 1 can, about 15 ounces, 

• low-sodium sweet potatoes, drained)

•	 1⁄2 cup onion, chopped in 1-inch pieces

•	 1⁄2 cup carrots, chopped in 1-inch pieces

•	 1⁄2 cup low-sodium tomato juice

1. Preheat oven to 350 degrees F.

2. Season the roast with salt and pepper.

3. In a large pan, brown the roast in the oil over medium to high 

heat for 10 to 12 minutes. Drain fat.

4. Use a large iron skillet or roasting pan. Put the roast in the 

middle of the pan. Add the potatoes, turnips, onions, and 

carrots around the roast. 

5. Pour the tomato juice over the roast and vegetables. 

6. Cover the pan with a lid or foil and bake for 1 hour or until 

potatoes are cooked.

7. If desired, cut roast into one inch chunks. Mix and serve.

Tip for cooking beef roast: The recommended safe minimum 

internal temperature for beef roast is 145 degrees F, as 

measured with a food thermometer.



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Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

Tacos can be served for lunch or dinner. This recipe uses fresh tomato 

salsa (page 52). The foods in bold type are USDA Foods.

Soft Chicken Taco

Serving Size 1 taco (191g)

Calories 175 Total fat 4g Saturated fat 1g

Cholesterol 33mg Sodium 450mg Carbohydrate 19g

Dietary Fiber 2g Sugars 4g Protein 16g

Vitamin A 8% DV Vitamin C 48% DV Calcium 5% DV

Iron 8% DV

Percent Daily Values are based on a 2,000 calorie diet.

82
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A Harvest of Recipes with USDA Foods

Ingredients

Soft Chicken Taco

Directions

Serves 4

•	 2 chicken breasts, thawed, skin and bone removed from each 

piece

•	 1⁄2 teaspoon vegetable oil 

•	 1 teaspoon garlic, finely chopped

•	 1⁄4 teaspoon salt 

•	 1⁄4 teaspoon black pepper 

•	 2 teaspoons taco seasoning or chili powder (if you have it)

•	 1 green pepper, sliced 

•	 1 medium onion, sliced 

•	 4 soft tortillas, 6-inch size

•	 1⁄4 head Romaine lettuce, sliced thin

•	 1⁄4 cup tomatoes, diced

•	 4 teaspoons fresh tomato salsa (page 52) 

•	 1 tablespoon parsley or cilantro, chopped (if you have it)

1. In a large bowl, mix chicken, vegetable oil, garlic, salt, and 

pepper. 

2. If using taco seasoning or chili powder, add them too.

3. Cover the bowl with plastic wrap, and place it in the 

refrigerator for about 30 minutes. 

4. While the chicken is in the refrigerator, cook the pepper and 

onion, on stovetop, over medium heat until done (about 12 

minutes). 

5. Cook the chicken over medium heat. Cook each side about 

10 to 15 minutes. 

6. Place chicken on a plate. Let it cool for 5 minutes. Cut the 

chicken into strips.

7. To make the tacos, put chicken on the tortilla first. Add

peppers and onion strips next. Top with lettuce, tomato, and 

salsa. If using parsley or cilantro, add that too.

Tip for cooking chicken: The recommended safe minimum 

internal temperature for chicken is 165 degrees F, as measured 

with a food thermometer.



83
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

Your family will enjoy the great taste of these quesadillas! The foods 

in bold type are USDA Foods. 

Spicy Quesadillas

Serving Size 2 pieces (122g)

Calories 282 Total fat 12.3g Saturated fat 5.4g

Cholesterol 57mg Sodium 490mg Carbohydrate 19g

Dietary Fiber 1g Sugars 2g Protein 24g

Vitamin A 3% DV Vitamin C 2% DV Calcium 12% DV

Iron 17% DV

Percent Daily Values are based on a 2,000 calorie diet.

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A Harvest of Recipes with USDA Foods

1. Preheat the oven to 325 degrees F.

2. Coat the roast with taco seasoning (or chili powder) and pepper. 

3. Place the roast in a small baking pan and cover with foil or a lid. 

Cook the roast until done or about 35 minutes. 

4. Remove the roast from the oven and let it sit for 5 minutes. 

Uncover the roast, and slice the beef into thin strips.

5. Over medium heat, cook the onion on the stovetop until it is done 

or about 10 minutes. 

6. Put the sliced beef, onions, and cheese on top of one tortilla. 

Top with another tortilla and place in a pan.

7. Over medium heat, warm the quesadilla on the stovetop for 1 

minute.

8. Turn the quesadilla over, and warm until the cheese melts. 

9. Repeat steps 6-8 to make the other quesadilla. Cut each 

quesadillia into four pieces.

Ingredients

Spicy Quesadillas

Directions

Serves 4

•	 1⁄2 pound beef round roast, thawed

•	 11⁄2 teaspoons taco seasoning or chili powder (if you have it)

•	 1⁄4 teaspoon black pepper

•	 1⁄2 onion, sliced

•	 4 flour tortillas, 6-inch size

•	 1⁄4 cup pasteurized process American cheese

Tip for cooking beef roast: The recommended safe minimum 

internal temperature for beef roast is 145 degrees, as 

measured with a food thermometer.



85
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This hearty stew is great for dinner and even better the next day. It 

uses different ingredients like sweet potatoes and quick cooking oats.

The foods in bold type are USDA Foods. Adapted from a recipe 

submitted by Alicson Scott, Chickasaw Nation Get Fresh! Program.

Three Sisters Stew

Serving Size 1 1⁄4 cups (298g)

Calories 298 Total fat 6g Saturated fat 2.5g

Cholesterol 26mg Sodium 321mg Carbohydrate 48g

Dietary Fiber 9g Sugars 7g Protein 17g

Vitamin A 22% DV Vitamin C 54% DV Calcium 7% DV

Iron 22% DV

Percent Daily Values are based on a 2,000 calorie diet.

86
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Ingredients

Three Sisters Stew

Directions

Serves 6

•	 1⁄2 pound ground beef

•	 1 cup onions, diced

•	 3 cups water

•	 3 cups red potatoes, cubed (or 11⁄2 cans, about 24 ounces, 

low-sodium sliced potatoes, drained)

•	 2 tomatoes, diced (or 1 can, about 15 ounces, low-sodium 

diced tomatoes, drained)

•	 1 can (15 ounces) low-sodium tomato sauce

•	 1⁄2 cup frozen corn kernels (or 1⁄4 can, about 4 ounces,

low-sodium whole kernel corn, drained)

•	 1⁄2 cup yellow squash, diced (or 1⁄4 can, about 4 ounces, 

low-sodium sweet potatoes, drained and diced)

•	 1⁄2 cup green squash, diced (or 1⁄4 can, about 4 ounces, 

low-sodium carrots, drained)

•	 1⁄2 can (about 8 ounces) low-sodium kidney beans, drained 

•	 1⁄2 can (about 8 ounces) low-sodium vegetarian beans 

•	 1⁄4 cup quick cooking oats

•	 2 cloves garlic, finely chopped

•	 1⁄4 teaspoon black pepper

•	 1⁄4 teaspoon salt

1. In a small skillet, brown ground beef and onions over medium 

to high heat for 8 to 10 minutes. Drain fat.

2. In a large pot, combine cooked ground beef, water, and red 

potatoes. 

3. Bring the pot to a boil and cook for 15 minutes. 

4. Add all the other ingredients to the pot and bring to a boil. 

Lower heat and simmer for about 25 minutes.

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



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Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

This no-fuss chili is a great way to use ground beef and beans to 

make a tasty main dish. Chili can be served by itself, with crackers, cooked rice, or baked potato. The foods in bold type are USDA 

Foods. 

Two Bean Chili

Serving Size 1 cup (275g)

Calories 275 Total fat 8.8g Saturated fat 3.6g

Cholesterol 39mg Sodium 284mg Carbohydrate 32g

Dietary Fiber 8g Sugars 12g Protein 18g

Vitamin A 52% DV Vitamin C 74% DV Calcium 6% DV

Iron 22% DV

Percent Daily Values are based on a 2,000 calorie diet.

88
Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

In

•	 1⁄2 pound ground beef

•	 1⁄2 can (about 8 ounces) low-sodium kidney beans, drained 

•	 1⁄2 can (about 8 ounces) low-sodium vegetarian beans

•	 1⁄2 cup onion, diced

•	 1 teaspoon chili powder

•	 21⁄2 cups low-sodium tomato juice

•	 1⁄4 teaspoon pepper 

Two Bean Chili

Directions

Serves 4

1. In a medium-size pot, brown ground beef over medium to high 

heat for 8 to 10 minutes. Drain fat. 

2. Add kidney beans, vegetarian beans, onions, chili powder, 

tomato juice, and pepper. 

3. Cook over low heat for about 40 minutes. Serve hot.

Tip for cooking ground beef: The recommended safe minimum 

internal temperature for ground beef is 160 degrees F, as 

measured with a food thermometer.



89

Tip: USDA Foods macaroni products such as spaghetti,  rotini and macaroni are great additions to chili.
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

Vegetarian burgers can be made ahead of time and stored in the 

freezer. They can be served anytime. To add some spice, top with 

salsa. The foods in bold type are USDA Foods. 

Veggie Burgers

Serving Size 1 patty (275g)

Calories 142 Total fat 1.4g Saturated fat 0g

Cholesterol 0mg Sodium 190mg Carbohydrate 30g

Dietary Fiber 3g Sugars 2g Protein 3g

Vitamin A 5% DV Vitamin C 25% DV Calcium 1% DV

Iron 8% DV

Percent Daily Values are based on a 2,000 calorie diet.

90
Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

Veggie Burgers

Directions

Serves 6

In

•	 1 can (about 15 ounces) low-sodium whole kernel corn, 

finely chopped

•	 1⁄2 cup cornmeal

•	 1⁄2 cup onion, finely chopped

•	 1⁄2 cup green pepper, finely chopped

•	 1⁄2 cup cooked white rice

•	 1⁄4 teaspoon chili powder

•	 1⁄4 teaspoon salt

•	 1⁄4 teaspoon black pepper

•	 1 teaspoon cayenne or jalapeño chilies, seeds removed and 

finely chopped (if you have it)

•	 Nonstick cooking spray

•	 6 flour tortillas, 6-inch size

1. In a large bowl, combine corn and cornmeal.

2. Add onions, green pepper, rice, chili powder, and pepper. If 

using cayenne and jalapeño chilies, add them too. Mix well.

3. Form the burger mixture into 6 equal patties about 1⁄2 inch 

thick, and refrigerate for 1 hour.

4. Preheat the oven to 350 degrees F.

5. Spray both sides of the patties with nonstick cooking spray.

6. In a large pan, brown both sides of the patties over medium to 

high heat for 5 to 8 minutes.

7. Bake the patties in the oven for 10 minutes. 

8. Toast the flour tortillas in the oven for 8 minutes.

9. Place patty on half of tortilla and fold tortilla over to serve like 

a taco.

91
Main Dishes A Harvest of Recipes with USDA Foods

Nutrition Facts Nutrition Facts

Eat your vegetables in this delicious chunky stew. Serve it by itself 

or with cooked rice, Mash'd Taters (page 58), or macaroni. The 

foods in bold type are USDA Foods.

Winter Stew

Serving Size 1 cup (315g)

Calories 340 Total fat 20.4g Saturated fat 10g

Cholesterol 87mg Sodium 311mg Carbohydrate 14g

Dietary Fiber 3g Sugars 8g Protein 25g

Vitamin A 56% DV Vitamin C 71% DV Calcium 5% DV

Iron 20% DV

Percent Daily Values are based on a 2,000 calorie diet.

92
Main Dishes

A Harvest of Recipes with USDA Foods

Ingredients

Winter Stew

Directions

Serves 6

In

•	 1⁄2 pound winter squash, diced (or 1⁄2 can, about 8 ounces, 

low-sodium sweet potatoes, drained)

•	 1⁄2 pound turnips, diced (or 1⁄2 can, about 8 ounces, lowsodium sliced potatoes, drained)

•	 1⁄2 cup onions, diced

•	 21⁄2 cups low-sodium tomato juice

•	 1⁄4 teaspoon black pepper

•	 1 tablespoon paprika (if you have it)

•	 1 can (about 24 ounces) canned beef

•	 1⁄4 cup (about 2 ounces) canned apricots, drained and diced

1. In a large pot, combine squash, turnips, onions, tomato juice, 

and pepper. If using paprika, add that too. Mix well.

2. Cook over medium to high heat and bring the pot to a boil for 

5 minutes. 

3. Lower heat and cook over low to medium heat for 30 minutes. 

Stir the pot every 15 minutes. 

4. Add beef and apricots to the pot and mix well. 

5. Cook over low heat for 10 minutes.

93
Notes

A Harvest of Recipes with USDA Foods

United States Department of Agriculture

Food and Nutrition Service

FNS-430

May 2013