cookbook for homes 
2 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.
TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Table of Contents

Whole Grains Dark Green and Orange Vegetables Dry Beans and Peas

Chic’ Penne1st Place WinnerMediterranean Quinoa Salad2nd Place WinnerAztec Grain SaladChicken Alfredo with a TwistChicken Curry CasseroleOodles of NoodlesPeppy QuinoaRainbow RiceStir-Fried Green Rice, Eggs, and Ham (Turkey Ham)

Central Valley Harvest Bake 1st Place WinnerStir-Fry Fajita Chicken,Squash, and Corn 2nd Place WinnerBok Choy WrappersCrunchy Hawaiian Chicken WrapHarvest Delight Roasted Fish Crispy Slaw WrapSmokin’ Powerhouse ChiliSquish Squash Lasagna Sweet Potato and Black Bean Stew

Lentils of the Southwest 2nd Place WinnerConfetti SoupEagle Pizza Fiesta Mexican LasagnaFiesta WrapHarvest StewPurple Power Bean WrapSpanish Chickpea StewVegetable Chili Boat

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8Porcupine Sliders Grand Prize Winner 30Tasty Tots Popular Choice Winner 58Tuscan Smoked Turk

and Bean Soup

1st Place Winner
2 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Recipes for Healthy Kids Competition Acknowledgement PThe United States Department of Agriculture (USDA), Food and Nutrition Service (FNS) would like to thank the following people and organizations for their support of the Recipes for Healthy Kids Competition. The Recipes 

for Healthy Kids Competition provided the perfect opportunity for school nutrition professionals, students, parents, chefs, and community members to cook up some new ideas and get children excited about making healthy choices. We want to thank all of the Recipes for Healthy Kids teams that participated in the competition. The teams submitted over 340 recipes for this contest. 

United States Department of AgricultureJaney Thornton, PhD, SNS, Deputy Under Secretary for Food, Nutrition, and Consumer ServicesFood and Nutrition Service, USDAAudrey Rowe, AdministratorProject LeadAnn Hall, MRE, RD, LDN Project Team

White HouseSam Kass, Assistant White House Chef, Senior PAdvisor for Healthy Food Initiatives, served as thMaster of Ceremonies at the Recipes for Healthy K

Competition’s national cook-off at the American Culinary Federation (ACF) National Convention.

Food and Nutrition Information Center, NatAgricultural Library, Agricultural Research Service, USDADesiree Stapley, MEd, RD Natalie Partridge, MS, RD Challenge PostAdministered the contest and designed and monWeb siteBrandon KesslerSamantha TseColin NederkoornSchool Nutrition Association (SNA)Each school day, SNA members take on the challenge of serving healthy, nutritious meals to more than 31 million school children.JudgesKatie Wilson, PhD, SNSHelen E. Phillips, SNSKaren M. Green

Eileen Ferruggiaro, PhD, RD Tim Vazquez, RDHeidi BishopSonya Barnes, MS, RDSheldon Gordon, MS, RDMydina Thabet, MS, RD, LDNErika Pijai, MS, RDEbony S. James, MS, RDBarbara Jirka, PhD, SNS Gwen Holcomb

Michelle Prettyman, RD, LDJulie Fort, MPH, RDBruce AlexanderJack CurrieMary Jean KirchnerSherl WhiteTama EliffCheryl WilsonAngela Leone, MS, RD 
TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

American Culinary Federation (ACF)One of their many roles includes serving as the official representative for the Chef & Child Foundation, founded in 1989, to educate children and families in understanding proper nutrition and serving as the voice of the culinary industry in its fight against childhood hunger, malnutrition, and obesity.ACF National PresidentMichael Ty, CEC, AACACF Government Relations Committee ChairDamian Martineau, AACJudgesShawn L. Hanlin, CECRene J. Marquis, CEC, CCE, PCEC, CCA, AACRoland E. Schaeffer, CEC, AAC, HOFRandy J. Torres, CECDavid J. Turcotte, CEC, AACACF StaffHeidi Cramb Kevin BrunePatricia A. CarrollTracy SmithMichelle Whitfield, MHA

Roniece Weaver & Associates, Inc. (RWA)RWA is an Orlando-based consulting nutrition pheaded by Roniece Weaver, MS, RD, LD. The focon integrating food, wellness, and innovative coostrategies. RWA was responsible for testing, evaand recipe standardization. Hebni Nutrition ConsultantsGlen R. Providence Larry WalkerDon CarlockBridget MonroeYolanda DanielsKeon JohnsonAnthony McCastler

Fabiola GainesCandace WeavGloria JollyEllareetha CarsRojean WilliamCharles DanielDr. Maurice W

Holly GraphicsDesign and layout by Byron HollyMark Taulbee PhotographyPhotographs
4 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Food Safety Advice

Clean: Wash Hands and Surfaces OftenBacteria can be spread throughout the kitchen and get onto hands, cutting boards, utensils, counter tops, and food.■ Wash your hands with warm water and soap for at 

least 20 seconds before and after handling food and after using the bathroom or changing diapers.

■ Wash your cutting boards, dishes, utensils, and 

counter tops with hot soapy water after preparing each food item and before you go on to the next food.

■ Consider using paper towels to clean up kitchen 

surfaces. If you use cloth towels wash them often in the hot cycle of your washing machine.

■ Rinse fresh fruits and vegetables under running 

tap water, including those with skins and rinds that are not eaten.

■ Rub firm-skinned fruits and vegetables under running 

tap water or scrub with a clean vegetable brush while rinsing with running tap water.

■ Keep books, backpacks, or shopping bags off the kitchen 

table or counters where food is prepared or served.

Separate: Don’t Cross ContaminateCross-contamination is how bacteria can be spread. When handling raw meat, poultry, seafood, and eggs, keep these foods and their juices away from ready-to-eat foods. ■ Separate raw meat, poultry, seafood, and eggs from 

other foods in your grocery shopping cart, grocery bags, and in your refrigerator.

■ Use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.■ Never place cooked food on a plate that previoheld raw meat, poultry, seafood, or eggs.Cook: Cook to Proper TemperaturesFood is safely cooked when it reaches a high enointernal temperature to kill the harmful bacteria tcause foodborne illness. Use a food thermometemeasure the internal temperature of cooked food■ Use a food thermometer, which measures the 

internal temperature of cooked meat, poultry, adishes, to make sure that the food is cooked to internal temperature.

■ Make sure there are no cold spots in food (whbacteria can survive) when cooking in a microwaoven. For best results, cover food, stir, and rotate fcooking. If there is no turntable, rotate the dish by once or twice during cooking.■ Use microwave-safe cookware and plastic wracooking foods in a microwave oven.
TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Chill: Refrigerate Promptly!Refrigerate foods quickly because cold temperatures slow the growth of harmful bacteria. Do not overstuff the refrigerator. Cold air must circulate to help keep food safe. Keeping a constant refrigerator temperature of 40 °F or below is one of the most effective ways to reduce 

the risk of foodborne illness. Use an appliance thermometer to be sure the temperature is consistently 40 °F or below. The freezer temperature should be 0 °F or below.

■ Refrigerate or freeze meat, poultry, eggs, and other 

perishables as soon as you get them home from the store.

■ Never let raw meat, poultry, eggs, cooked food, or cut 

fresh fruits or vegetables sit at room temperature more than two hours before putting them in the refrigerator or freezer (one hour when the temperature is above 90 °F).

■ There are three safe ways to defrost food: in the 

refrigerator, in cold water, and in the microwave using the defrost setting. Food thawed in cold water or in the microwave should be cooked immediately.

■ Always marinate food in the refrigerator.■ Use or discard refrigerated food on a regular basis.Keeping Cold Lunches ColdPrepare cooked food, such as turkey, ham, chicken, and vegetable or pasta salads, ahead of time to allow for 

thorough chilling in the refrigeratocooked food refrigerated until time leave home.To keep lunches cold away from hoinclude a small frozen gel pack or fjuice box. If there’s a refrigerator avstore perishable items there upon aInsulated, soft-sided lunch boxes oare best for keeping food cold, but or plastic lunch boxes and paper baalso be used. If using paper lunch bcreate layers by double bagging to insulate the food. 

Some food is safe without a cold source. Items thdon’t require refrigeration include whole fruits anvegetables, hard cheese, unopened canned meat fish, chips, breads, crackers, peanut butter, jelly, mand pickles.

Keeping Hot Lunches HotUse an insulated container to keep food like soupand stew hot. Fill the container with boiling watestand for a few minutes, empty, and then put in tpiping hot food. Keep the insulated container clountil lunchtime to keep the food hot — 140 °F or For more information, visit the USDA Food Safety Inspection Service (FSIS): fsis.usda.gov
6 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Recipes for Healthy Kids Cookbook

Kid-Approved Recipes For HomeIf you’re looking to add to your collection of delicious, kid-approved recipes that are made from healthy ingredients, look no further than the Recipes for Healthy Kids Cookbook. The recipes in this cookbook feature foods that children and adults alike should consume more of: dark green and orange vegetables, dry beans and peas, and whole grains. All of these healthy recipes are low in total fat, saturated fat, sugar, and sodium. With fun names such as Porcupine Sliders, Smokin’ Powerhouse Chili, and Squish Squash Lasagna, even picky eaters are sure to taste and try these recipes. The featured recipes serve six, include no more than 15 commonly available ingredients, and are easy for families and home child care providers to prepare. These kid-tested, kid-approved recipes are sure to please children and be an instant hit at home or in your home child care program!This cookbook features a collection of recipes from the Recipes for Healthy Kids

Competition. The top recipes in each category have been standardized for cookbooks for home, child care centers, and schools. The cookbooks and recipes are also available from the Team Nutrition Web site at TeamNutrition.usda.gov. 

ook for Homes 

tegory 

or 

The

e

The Challenge From the White 

This cookbook contains the top 30 r

from the Recipes for Healthy Kids Comp

which the U.S. Department of Agriculture (

launched in September 2010 in support of Lady Michelle Obama’s Let’s Move! initiativeUSDA collaborated with the American Culi

Federation (ACF) and the School Nutrition 

Association (SNA) on this nationwide compTeams of students (grades 4 to 12), school nprofessionals, chefs, parents, and other intercommunity members were challenged to pa
TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

and create tasty and healthy new recipes. The recipe challenge was created to increase students’ intake of foods in these under-consumed competition categories: dark green and orange vegetables, dry beans and peas, and whole grains.Each “Recipe Challenge Team” used the talents of its team members to create recipes that could be a new creation or a twist on a recipe already being enjoyed at the school. Chefs provided food expertise, while school nutrition professionals shared insight as to what can be accomplished in school settings. Together the chef and school nutrition professional assisted kids, parents, and community members to prepare nutritious dishes 

which students would actually choose. Each team held taste-testing events at its school to help ensure their recipes would be a winner at the competition. 

The Recipes for Healthy Kids CompetitionAfter weeks of hard work by the teams, over 340 recipes were submitted to the competition. What followed was an extensive process of reviewing, ranking, and judging. The top three schools with the winning recipe from each category prepared their dish at a national cook-off. ■ Reviewing and ranking: The 340 eligible recipes were 

reviewed and ranked within each category by teams of ACF chefs and USDA Food and Nutrition Service (FNS) staff to determine the top 30 recipes, 10 in each of the three recipe categories.

■ Onsite judging: The top 15 teams were visited by a 

team of three judges, made up of an FNS staff member, 

an ACF chef, and a school nutrition professional. judges were met with a warm welcome and mucenthusiasm by the recipe challenge teams at eacschool. The recipes were served to the students. judges sampled and scored each recipe and chosFirst Place Finalist in each category. ■ National cook-off: The three First Place Finalis

competed in a national cook-off held at the ACF National Convention in July 2011. Competing for Grand Prize were the teams preparing Porcupine Central Valley Harvest Bake, and Tuscan Smoked and Bean Soup. White House chef Sam Kass actMaster of Ceremonies for the cook-off. Judges inFNS Administrator Audrey Rowe; President of thSchool Nutrition Association, Helen Phillips; and ACF chefs, Rene Marquis and Shawn Hanlin. PorSliders was the Grand Prize winner of the Recipes Healthy Kids Competition.

■ Public Choice voting: In addition to the nation

cook-off, over 16,000 public votes were cast onlito determine the Popular Choice winner from the 15 semi-finalist recipes at the competition’s Web The winning recipe, Tasty Tots, received over 2,0community votes.

Winning RecipesThe top recipes in each category were judged on involvement, nutrition, creativity and originality, eof use in schools, and recipe presentation. A tota$12,000 in prizes was given to the recipe categowinners to benefit their school meals programs.
8 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

GRAND PRIZE WINNER Porcupine Sliders Recipes for Healthy Kids

Our Story The South Education Center Alternative (SECA) School recipe challenge team put their heads together in the school kitchen, mixing and matching the ingredients to find the perfect blend and created the national cook-off Grand Prize winning Porcupine Sliders. What exactly are Porcupine Sliders? They are healthy, mouth-watering turkey burgers, high in protein, with just the right amount of spices and a kick of sweet cranberries, all served on small whole-wheat rolls. The addition of brown rice to the burger mixture created a prickly look like little porcupines – thus their name. Porcupine Sliders are a delicious, nutritious, and appetizing new way to get kids to eat healthy. The simple ingredients 

and easy preparation makes them a favorable choice for a quick menu idea that kids will enjoy!

School Team Membersschool nutrition professional: Wanda Nickolai chef: Todd Bolton (Parasole Restaurant Holdings, Inc.) community members: Theresa Guthrie (Family and Consumer Science Teacher) and Mary Lair (School Nurse, Bloomington Public Health)students: Adilene D., Chris D., Dominic L., and Dolores P.

south education center alternative school

Richfield, Minnesota These mouth-watering turkey 

burgers are made with the right amount of spices and a burst of sweet cranberries and served on small whole-wheat rolls; watch children delight in the flavors!
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

V cup Brown rice, long-grain, regular, dry1 tsp Canola oil1 1⁄2 Tbsp Fresh onion, peeled, diced 1⁄4 cup Fresh celery, diced 1 1⁄2 tsp Fresh garlic, minced 1 lb Raw ground turkey, lean 1 Egg, beaten5 Tbsp Dried cranberries, chopped 3⁄4 cup Fresh baby spinach, chopped 1 tsp Worcestershire sauce1⁄2 tsp Salt1⁄2 tsp Ground black pepper

1 dash Ground white pepper6 (1 oz each) Mini whole-wheat rolls (small dinner roll size)

Preparation Time: 30 minutesCooking Time: 1 hour 20 minutesMakes six sliders1 slider provides 1 3⁄4 oz equivalent meat/meat alternate, V cup other 

vegetable, and 1 oz equivalent grains.

Ingredients DirectionsPorcupine Sliders 

Nutrients Per Seving: Calories 247, Protein 16 g, Carbohydrate 26 g, Dietary Fiber 3 g, Total Fat 9 g, Saturated Fat 2 g, Cholesterol 85 mg, Vitamin A 540 IU 

(41 RAE), Vitamin C 2 mg, Iron 2 mg, Calcium 65 mg, Sodium 366 mg

1. Preheat oven to 350 °F. 2. Combine brown rice and 1⁄2 cup water in a smand bring to a boil. Turn heat down to low. Cover cook until water is absorbed, about 30-40 minutFluff with a fork. Cover and refrigerate until compcooled. A rice cooker may be used with the same quantity of brown rice and water. 3. Heat canola oil in a small skillet. Add onions, cand garlic. Cook over medium heat for 5 minutes tender. Remove from heat. Cover and refrigerate completely cooled.4. In a medium mixing bowl, combine turkey, eggcranberries, spinach, Worcestershire sauce, salt, peppers, brown rice, and sautéed vegetables. MiShape into 6 patties. 5. Line a large baking sheet with parchment papelightly coat with nonstick cooking spray. Place paevenly spaced on baking sheet. 6. Bake uncovered for 20-25 minutes at 350 °F tinternal temperature of 165 °F or higher for at leaseconds (use a food thermometer to check the intemperature). Do not overcook. Remove from ovserve on a mini whole-wheat roll. Serve immedia7. May be served with onion, lettuce, tomatoes, kand mustard. 
10 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Chic’ Penne Our Story The Winograd K-8 Elementary School team started the recipe creation discussing all the foods eligible for the competition. Then, they wrote down what each team member liked to eat. After a couple of test runs of basic dishes, they ended up with a tasty dish called Chic’ Penne.Not found at your local fast food restaurant, Chic’ Penne has a little hint of black pepper and is anything but ordinary. By combining the best ingredients, this recipe produces a dish that not only looks good, but tastes good too! This main dish will be an instant hit with your children.School Team Membersschool nutrition professional: Kara Sample, RD, SNS chef: Amanda Smith community member: Emily Wigington (AmeriCorps VISTA Volunteer)students: Jace K., Bethany V., Abraham A., and Amairani P. 

winograd k-8 elementary school 

Greeley, Colorado

1ST PLACE WINNERWhole GrainsThis whole-wheat pasta dish is bright and fun with fresh broccoli, chicken, and melted cheese that is sure to please.
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. Preheat oven to 350 °F.2. In a large pot, bring 2 quarts water to a boil. Grastir in pasta and return to a boil. Cook uncovered fminutes or until tender. Do not overcook. Drain wepasta with 1⁄2 teaspoon garlic. 3. Fill a medium pot with water and bring to a boAdd broccoli florets and cook for 5 minutes. DraiSprinkle with remaining garlic.4. Transfer pasta and broccoli to a medium cassedish (about 8” x 11”) coated with nonstick cookinAdd chicken. Mix well.5. In a small mixing bowl, mix 1⁄2 cup half and haflour. Whisk to remove lumps.6. In a medium skillet, heat chicken broth, salt, pand remaining half and half. Stir constantly. Stir iand half/flour mixture. Stir constantly and bring t7. Reduce heat to low. Stir frequently for 5 minutewill thicken. Add cheese and stir until cheese meRemove from heat. Pour sauce over broccoli/pasta 8. Cover casserole dish with lid or with foil. Bake at for 8 minutes. Heat to an internal temperature of 1or higher for at least 15 seconds (use a food thermoto check the internal temperature). Remove from oServe hot. 

3 cups Penne pasta, whole-wheat, dry (12 oz)1 tsp Granulated garlic2 cups Fresh broccoli florets 1 cup Cooked diced chicken, 1⁄2” pieces (4 oz)

1 1⁄2 cups Fat-free half and half1 Tbsp Enriched all-purpose flourV cup Low-sodium chicken broth1 tsp Salt1⁄2 tsp Ground black pepper1⁄2 cup Reduced-fat cheddar cheese, shredded (2 oz)1⁄2 cup Low-fat mozzarella cheese, low-moisture, part-skim, shredded (2 oz)

Preparation Time: 20 minutesCooking Time: 20 minutesMakes six 1 1⁄2-cup servings1 1⁄2 cups provides 1 oz equivalent meat/meat alternate, W cup dark 

green vegetable, and 1 3⁄4 oz equivalent grains.

Ingredients DirectionsChic’ Penne

Nutrients Per Seving: Calories 300, Protein 19 g, Carbohydrate 44 g, Dietary Fiber 6 g, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 26 mg, Vitamin A 618 IU 

Vitamin C 17 mg, Iron 2 mg, Calcium 231 mg, Sodium 418 mg
12 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Mediterranean Quinoa Salad Our Story Bellingham Memorial Middle School in Bellingham, Massachusetts, serves over 800 students in grades 5-8. The school seeks to establish itself as an exemplary middle school by developing programs that are responsive to student needs.The recipe challenge team held an afterschool cooking class. After a discussion on the value of healthy eating and a lesson on basic nutrition, the students went to work to create a recipe. The end result was a tasty side salad featuring a nutritious whole grain called quinoa, mixed with a colorful variety of vegetables, including red peppers, parsley, and cherry tomatoes. Feta cheese and a light lemon dressing complete the Mediterranean Quinoa Salad. What a party of flavor! School Team Membersschool nutrition professional: Jeanne Sheridan, SNS chef: Rodney Poles (Whole Foods Market, partner chef from Chefs Move to Schoolschefsmovetoschools.org) community members: Karen Ring (Healthy Eating Specialist, Whole Foods Market) and Lauren Marciszyn, RD, LDN (Youth and Community Wellness Director, YMCA) students: Dylan B., Elizabeth B., Taylin S., John G., and Nick D.

bellingham memorial middle school 

Bellingham, Massachusetts

2ND PLACE WINNERWhole GrainsA nutritious whole grain called quinoa is mixed with a colorful variety of vegetables for a tasty side salad. 
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. Rinse quinoa in a fine mesh strainer until water clear, not cloudy. Combine quinoa and chicken broa small pot. Cover and bring to a boil. Turn heat doto low and simmer until broth is completely absorabout 10-15 minutes. When done, quinoa will be sa white ring will pop out of the kernel. The white rappear only when it is fully cooked. Fluff with a forcooker may be used with the same quantity of quwater. Cover and refrigerate.2. In a small mixing bowl, combine lemon juice, vgarlic, olive oil, salt, and ground pepper to make d3. Combine red peppers, green onions, red oniontomatoes, and olives in a large mixing bowl. Mix 4. Add dressing to vegetable mixture. Mix in cooquinoa. Fold in feta cheese and parsley. Cover anrefrigerate for about 2 hours. Serve chilled. 

3⁄4 cup provides V cup other vegetable and 1 oz equivalent 

1 cup Quinoa, dry 2 cups Low-sodium chicken broth 2 Tbsp Lemon juice2 Tbsp Red wine vinegar1 tsp Fresh garlic, minced 1 1⁄2 Tbsp Extra virgin olive oil1⁄2 tsp SaltV tsp Ground white pepper1⁄4 cup Fresh red bell peppers, seeded, diced 2 Tbsp Fresh green onions, diced 2 Tbsp Fresh red onions, peeled, diced 1⁄2 cup Fresh cherry tomatoes, halved 

2 Tbsp Black olives, sliced 2 Tbsp Feta cheese, crumbled1 Tbsp Fresh parsley, chopped

Preparation Time: 1 hourCooking Time: 10-15 minutesMakes six 3⁄4-cup servingsIngredients DirectionsMediterranean Quinoa Salad 

Nutrients Per Seving: Calories 166, Protein 7 g, Carbohydrate 23 g, Dietary Fiber 3 g, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 3 mg, Vitamin A 414 IU (24 

Vitamin C 12 mg, Iron 2 mg, Calcium 42 mg, Sodium 278 mg
14 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Aztec Grain Salad Our Story Novi Meadows, an upper elementary Blue Ribbon Exemplary School, drew on the talents and hard work of students, staff, parents, and the community to create their unique recipe. The school’s School Nutrition Action Committee (SNAC) brainstormed recipe ideas that would not only fulfill the nutritional requirements of the contest, but would also be appealing to the students. The SNAC wanted to come up with something that was different and chose quinoa as the whole grain to feature in the recipe. Quinoa was then paired with traditional American fall produce to create a unique flavor experience. Aztec Grain Salad was named by the students, and it is a fantastic side dish to offer children.School Team Membersschool nutrition professional: JoAnn Clements chef: Ina Cheatem (Natural Food Chef, Fresh Delights) community member: Michelle Thompsonstudents: Cory G., Bryan T., and Jackie D.

novi meadows 6th grade upper elementary school 

Novi, Michigan

Whole GrainsAztec Grain Salad combines a South American, high-protein grain called quinoa with aromatic roasted butternut squash, crisp apples, and dried cranberries to make a delicious and colorful side dish.
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. Preheat oven to 400 °F. 2. Rinse quinoa in a fine mesh strainer until wateclear, not cloudy. Combine quinoa and 3 cups wamedium pot. Cover and bring to a boil. Turn heat to low and simmer until water is completely absoabout 10-15 minutes. When done, quinoa will be and a white ring will pop out of the kernel. The wring will appear only when it is fully cooked. Fluff fork. Cover and refrigerate. A rice cooker may be with the same quantity of quinoa and water.3. Combine apples and squash in a large mixing Add canola oil, V tsp ginger, and 1⁄4 tsp cinnamowell to coat. 4. Pour apples/squash mixture onto a large bakinand place in oven at 400 °F. Roast for 15 minutes squash is soft and slightly brown on the edges. Dovercook. Remove and set aside to cool.5. In a medium mixing bowl, combine orange juicoil, honey, Dijon mustard, red wine vinegar, salt, cilantro, and remaining ginger and cinnamon. Wtogether to make dressing. 

1 1⁄2 cups Quinoa, dry 1 3⁄4 cups Fresh granny smith apples, peeled, cored, 

cubed 3⁄4” 1 3⁄4 cups Fresh butternut squash, peeled, seeded, 

cubed 1⁄2” 1 Tbsp Canola oil1⁄4 tsp Ground ginger3⁄4 tsp Ground cinnamon1⁄4 cup Frozen orange juice concentrate1 1⁄2 Tbsp Extra virgin olive oil1 tsp HoneyL tsp Dijon mustard2 Tbsp Red wine vinegarV tsp Salt1 dash Ground black pepper1 dash Ground white pepper1⁄2 tsp Fresh cilantro, chopped Optional: use additional cilantro as a garnishL cup Dried cranberries, finely choppedL cup Golden raisins, seedless, finely chopped

Preparation Time: 15 minutesCooking Time: 30 minutesMakes six 1-cup servingsIngredients DirectionsAztec Grain Salad

Nutrients Per Seving: Calories 298, Protein 6 g, Carbohydrate 54 g, Dietary Fiber 6 g, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Vitamin A 3392 IU 

Vitamin C 15 mg, Iron 2 mg, Calcium 44 mg, Sodium 58 mg
16 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

6. In a large mixing bowl, combine quinoa, apples/squash mix, cranberries, raisins, and dressing. Toss well to combine. If desired, garnish with additional cilantro. Cover and refrigerate for about 2 hours. Serve chilled. 1 cup provides V cup red/orange vegetable, W cup fruit, and 

1 oz equivalent grains. 

Directions Aztec Grain Salad (continued)
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

From 10 Tips Nutrition Education Series1. Make simple switchesTo make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.2. Save some timeCook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick side dish.3. Be a smart shopperThe color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stoneground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.choosemyplate.gov/healthy-eating-tips/ten-tips.html

Tips to Make Half Your Grains Whole

of 

.

-
18 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Chicken Alfredo With a Twist Our Story Located in southwest Ohio, Van Buren Middle School is a proud member of the Kettering City School Family. Out of the nine recipes developed for testing, two were submitted to the Recipes for Healthy Kids Competition, 

and the Chicken Alfredo With a Twist recipe proved to be a winner! This recipe saves on fat and calories by using fat-free half and half, and boosts the fiber content by incorporating whole grains. Whole-wheat rotini noodles are used to replace traditional fettuccini noodles. These ‘twists’ make this a healthy alternative to the classic chicken alfredo. Pair a serving with a refreshing vegetable side dish to give your kids a meal that is sure to please!

School Team Membersschool nutrition professional: Louise Easterly, LD, SNSchef: Rachel Tilford community member: Mary Kozarec (School Nurse) students: Graham B., Jonathan A., Shawnrica W., and Savannah S.

van buren middle school 

Kettering, Ohio

Whole GrainsThis rich and creamy recipe gives ordinary chicken alfredo a healthy twist, combining fat-free half and half with canned cream of chicken soup and whole-wheat rotini noodles.
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. In a large pot, bring 2 quarts water to a boil. Gradin pasta and return to a boil. Cook uncovered abominutes or until tender. Do not overcook. Drain w2. Mix soup, half-and-half, pepper, garlic powderparmesan cheese, and chicken in a large pot. Coominutes over medium heat, stirring often. Heat tor higher for at least 15 seconds 3. Combine noodles and sauce right before serviServe hot. Note: Keep noodles and sauce separate until serving time. Sthicken upon standing.1 cup provides 2 oz equivalent meat and 1 oz equivalent gra

2 1⁄2 cups Rotini pasta, whole-wheat, dry (10 oz) 

2 cans Low-fat, reduced-sodium cream of chicken soup (two 103⁄4-oz cans) 1 L cups Fat-free half and half 1⁄4 tsp Ground white pepper V tsp Garlic powderL cup Grated parmesan cheese 3 cups Cooked diced chicken, 1⁄2” pieces (12 oz)

Preparation Time: 15 minutesCooking Time: 15 minutesMakes six 1-cup servingsIngredients DirectionsChicken Alfredo With a Twist

Nutrients Per Seving: Calories 345, Protein 30 g, Carbohydrate 41 g, Dietary Fiber 3 g, Total Fat 8 g, Saturated Fat 4 g, Cholesterol 69 mg, Vitamin A 450 IU 

Vitamin C < 1 mg , Iron 2 mg, Calcium 174 mg, Sodium 572 mg
20 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Chicken Curry Casserole Our Story The students of Garfield Elementary School were eager to accept the challenge of the Recipes for Healthy Kids

Competition. They met to brainstorm ideas. The recipe challenge team developed three recipes which were prepared for the entire school. Based on the student reviews, the team revised the recipes and submitted them to the competition. Chicken Curry Casserole was the winner. This chicken curry recipe originated from a student who was inspired by a favorite dish her aunt makes at home. Chicken Curry Casserole is a dish to warm the heart and please the soul!

School Team Membersschool nutrition professional: Danielle Schaub, RD (Registered Dietitian, Chartwells-Thompson) chef: Clay Berry (Executive Chef, Chartwells-Thompson) community member: Sapna Batheja, MS, RD (Project Manager, American Association of School Administrators)students: Mark K., Carmen J., and Samya C.

garfield elementary school 

Washington, District of Columbia

Whole GrainsIn this traditional, spiced Indian dish, tender chicken strips, fresh carrots, diced celery, and brown rice are tossed in a creamy curry sauce and baked until golden.
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. Preheat oven to 400 °F.2. Combine brown rice and 2 1⁄2 cups water in larand bring to a boil. Turn heat down to low. Cover cook until water is absorbed, about 30-40 minutwith a fork. Set aside. A rice cooker may be used the same quantity of brown rice and water. 3. In a large pan, heat canola oil and chicken brotover medium heat for 2-3 minutes. Add celery, oand carrots. Cook an additional 5-7 minutes or uvegetables are tender.4. In a large mixing bowl, combine curry powder, powder, pepper, salt, and yogurt. Add vegetablesrice, and chicken. Mix well.5. Pour mixture into a 9” x 9” nonstick baking paBake uncovered at 400 °F for 15 minutes. Heat tinternal temperature of 165 °F or higher for at leaseconds (use a food thermometer to check the intemperature). Serve hot. 1 cup provides 1 1⁄4 oz equivalent meat/meat alternate, V cu

vegetable, and 3⁄4 oz equivalent grains.

1 cup Brown rice, long-grain, regular, dry1 Tbsp Canola oil1⁄4 cup Low-sodium chicken broth3⁄4 cup Fresh celery 1 cup Fresh onions, peeled, diced 1 1⁄4 cups Fresh carrots, peeled, shredded 

1 1⁄2 tsp Curry powder1 tsp Garlic powder1⁄2 tsp Ground black pepper3⁄4 tsp Salt1⁄2 cup Low-fat plain yogurt2 cups Cooked fajita chicken strips, diced 1” (12 oz)

Preparation Time: 15 minutesCooking Time: 1 hour 5 minutesMakes six 1-cup servingsIngredients DirectionsChicken Curry Casserole 

Nutrients Per Seving: Calories 220, Protein 14 g, Carbohydrate 26 g, Dietary Fiber 3 g, Total Fat 6 g, Saturated Fat 1 g, Cholesterol 51 mg, Vitamin A 3162 IU (15

Vitamin C 3 mg, Iron 1 mg, Calcium 65 mg, Sodium 564 mg
22 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Oodles of Noodles Our Story When the Assistant Principal asks you to work on a recipe challenge project, you roll up your sleeves and get busy! For the recipe challenge team at Lincoln Junior High School, foodservice members, teachers, students, parents, and a chef all came together to cook, taste, and adjust recipes. They developed a total of five recipes. Thirty students were asked to comment on each recipe and share whether or not they would eat the dish if it were served again. Based on their feedback, the school submitted three recipes as part of the contest and is thrilled that one of their recipes, Oodles of Noodles, was selected. School Team Membersschool nutrition professional: Kathy Jones chef: Patsy Bentivegna community members: Joe Cullota (Teacher) and Maggie Nessim (School Board Member and Parent)students: Sarah B., Matt L., Elizabeth D., Vanessa L., and Hannah W.

lincoln junior high school 

Skokie, Illinois

Whole GrainsThis colorful, whole-wheat pasta dish is accented with grape tomatoes and Swiss chard, and delicately flavored with basil and garlic for an oodles of noodle delight!
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. In a large pot, bring 2 quarts water to a boil. Grastir in pasta and return to a boil. Cook uncovered f8-10 minutes until tender. Do not overcook. Drain 2. Heat olive oil in a large skillet over medium hehalf of tomatoes and cook 2-3 minutes until skinDo not overcook. Reserve remaining tomatoes for Add basil, salt, pepper, and garlic. Stir.3. Sprinkle flour over tomatoes. Cook for 30 secoover medium heat until mixture becomes thick. Avegetable broth. Bring to a boil and then immediareduce to low heat.4. Add Swiss chard and remaining tomatoes. Simuncovered over low heat for 1-2 minutes or until chard is wilted. Pour over pasta. Serve hot.1 cup provides V cup red/orange vegetable, V cup other veg

and 2 oz equivalent grains. 

23⁄4 cups Penne pasta, whole-wheat, dry (11 oz)

1 1⁄2 Tbsp Extra virgin olive oil 2 1⁄4 cups Fresh grape tomatoes, halved

1 1⁄2 tsp Dried basil3⁄4 tsp Sea salt1⁄4 tsp Ground black pepper1 Tbsp Fresh garlic, minced 3 Tbsp Whole-wheat flour2 L cups Low-sodium vegetable broth

4 cups Fresh Swiss chard, stems removed, chopped 

Preparation Time: 15 minutesCooking Time: 20 minutesMakes six 1-cup servingsIngredients DirectionsOodles of Noodles

Nutrients Per Seving: Calories 235, Protein 9 g, Carbohydrate 43 g, Dietary Fiber 5 g, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 0 mg, Vitamin A 1519 IU (

Vitamin C 15 mg, Iron 5 mg, Calcium 50 mg, Sodium 323 mg
24 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Peppy Quinoa Our Story The recipe challenge team at Sartell Middle School featured quinoa as its key ingredient. From South America, this versatile whole grain can be prepared in many different ways. As a light and fluffy alternative to rice or couscous, children are sure to enjoy quinoa—a nutty-flavored whole grain. The team members all had one thing in common: a passion for serving healthy food to students. The recipes they developed were based on the suggestions of the students. While testing Peppy Quinoa, more than 300 surveys were completed. The results were overwhelmingly positive, and the team realized that they had a winning recipe in their hands. Move over pasta, quinoa is in the house!School Team Membersschool nutrition professional: Janice Sweeter chef: Paul Ruszat community members: Kelly Radi (Parent) and Lori Domburg (Teacher)student: Bryan S. 

sartell middle school 

Sartell, Minnesota

Whole GrainsThis surprisingly peppy side dish combines spicy green chilies, cilantro, and toasted pepitas with the nutty flavor of quinoa, giving this dish a Latino flair that will spice up any menu. 
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. Preheat oven to 350 °F.2. Toast pepitas in oven for 10 minutes or until ligbrown and aromatic. Set aside.3. Rinse quinoa in a fine mesh strainer until wateclear, not cloudy. Combine quinoa, 2 1⁄2 cups watand chicken base in a small pot. Cover and bring boil. Turn heat down to low and simmer until wacompletely absorbed, about 10-15 minutes. Whequinoa will be soft and a white ring will pop out okernel. The white ring will appear only when it is cooked. Fluff with a fork. Set aside. A rice cooker be used with the same quantity of quinoa, water, chicken base.4. Mix quinoa, onions, green chilies, and garlic in 8” x 8” nonstick baking pan sprayed with nonsticcooking spray. Cover pan and bake at 350 °F for minutes. 5. Toss in cilantro, green onions, pepitas, and optlime juice to taste. Serve hot. 1⁄2 cup provides V cup other vegetable and 1 1⁄4 oz equivalen

V cup Pepitas/Pumpkin seeds 1 1⁄4 cups Quinoa, dry

1 Tbsp Low-sodium chicken base1⁄2 cup Fresh onion, peeled, diced 1⁄2 cup Canned diced green chilies 2 1⁄4 tsp Fresh garlic, minced 1⁄2 cup Fresh cilantro, chopped 1⁄2 cup Fresh green onions, diced 2-4 Tbsp Fresh lime juice (optional) 

Preparation Time: 15 minutesCooking Time: 1 hour 5 minutesMakes six 1⁄2-cup servingsIngredients DirectionsPeppy Quinoa 

Nutrients Per Seving: Calories 174, Protein 6 g, Carbohydrate 29 g, Dietary Fiber 3 g, Total Fat 4 g, Saturated Fat < 1 g, Cholesterol < 1 mg, Vitamin A 

(12 RAE), Vitamin C 10 mg, Iron 2 mg, Calcium 34 mg, Sodium 93 mg
26 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Rainbow Rice Our Story Highland Elementary School is a dynamic and exciting place to work or to go to school. The recipe challenge team assembled and worked hard to create a recipe that was an instant smash hit. Rainbow Rice received great reviews during taste tests at the school.Rainbow Rice is exactly that – a colorful rainbow of healthy vegetables, wholesome grains, and protein. Rainbow rice is certainly a wonderful way to introduce children to a variety of grains that they are sure to enjoy: brown rice, wild rice, barley, quinoa, and bulgur wheat. The team believes that once you have tasted “Rainbow Rice”, you will feel like you’ve gone over the rainbow! Packed with whole grains and colorful vegetables, this recipe is a sure winner for those wanting a healthy dish without sacrificing taste. School Team Membersschool nutrition professional: Susan Zentek chef: Patricia D’Alessio (Personal Chef, LLC) community members: Rebecca Frost (Teacher) and Katie Guerette (Teacher)students: Luke E., Randi C., Shane C., Maya G., and Jami P. 

highland elementary school 

Cheshire, Connecticut

Whole GrainsThis delicious combination of five different whole grains, three vegetables, and chicken makes for a tasty entrée on any menu.
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. Preheat oven to 350 °F.2. In a medium pot, combine brown rice, wild ricbarley, and 1 tsp chicken base with 1 1⁄4 cups wate3. Rinse quinoa in a fine mesh strainer until wateclear, not cloudy. In a small pot, combine quinoa bulgur wheat with 3⁄4 cup water and remaining 1 chicken base. 4. Bring both uncovered pots to a rolling boil. Stoccasionally. Turn heat down and simmer over until water is absorbed, about 30 minutes. Covecook an additional 10 minutes over low heat. Flua fork. 5. In a large mixing bowl, combine carrots and repeppers. Drizzle with olive oil and sprinkle with slightly. Pour into a large nonstick baking pan. Roa350 °F for 20 minutes or until tender.6. Combine cooked grains, chicken, and spinach roasted vegetables. Mix well. Return to oven and for 15 minutes to an internal temperature of 165 higher for at least 15 seconds (use a food thermoto check the internal temperature). Serve hot.1 cup provides 2 oz equivalent meat, V cup dark green vegetaV cup red/orange vegetable, and 1 oz equivalent grains.

1⁄2 cup Brown rice, long-grain, regular, dry3 Tbsp Brown and wild rice blend, dry6 Tbsp Barley, quick pearl, dry2 tsp Low-sodium chicken base2 Tbsp Quinoa, dry 3 Tbsp Bulgur wheat, dry1 cup Fresh carrots, peeled, diced 1 cup Fresh red bell peppers, seeded, diced 1 tsp Extra virgin olive oil1⁄4 tsp Kosher salt3 1⁄2 cups Cooked diced chicken, 1⁄2” pieces (12 oz) 

1 1⁄2 cups Fresh baby spinach, chopped 

Preparation Time: 15 minutesCooking Time: 1 hourMakes six 1-cup servingsIngredients DirectionsRainbow Rice

Nutrients Per Seving: Calories 232, Protein 22 g, Carbohydrate 28 g, Dietary Fiber 5 g, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 55 mg, Vitamin A 5414 IU 

(271.09 RAE), Vitamin C 37 mg, Iron 3 mg, Calcium 29 mg, Sodium 159 mg
28 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Stir-Fried Green Rice, Eggs, and Ham (Turkey Ham)Our Story A local restaurant owner and chef worked with the recipe challenge team comprised of students from McDougle Elementary School and Culbreth Middle School. The team developed this recipe using the chef’s cooking style, consisting of North Carolina ingredients and Asian-inspired flavors. Stir-Fried Green Rice, Eggs, and Ham is a beautifully presented and colorful dish that will be an instant kids’ favorite, not only due to the recipe’s name, but also its taste!School Team Membersschool nutrition professional: Ryan McGuirechef: Andrea Reusing (Owner, Lantern Restaurant) community members: Joe Palladino (Cafeteria Manager at Culbreth Middle School) and Liz Cartano (District Manager of the Food and Nutrition Department for Chapel Hill Carrboro City Schools) student: Bridget P. 

mcdougle elementary school/culbreth middle school 

Chapel Hill, North Carolina

Whole GrainsInspired by a popular children’s book with a similar title, this hot main dish creatively combines brown rice, spinach, eggs, and turkey ham to create a great wholesome meal that satisfies the pickiest of eaters. 
Whole Grain

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

1. Combine brown rice and 4 1⁄2 cups water in a land bring to a boil. Turn heat down to low. Cover cook until water is absorbed, about 30-40 minutwith a fork. Add salt to rice. Mix well. Set aside. A cooker may be used with the same quantity of brice and water. 2. Drain water from spinach by squeezing thawespinach with hands. Set aside. 3. Whisk together eggs and 1 Tbsp water. 4. Cook half of the eggs in a large nonstick skillet cwith nonstick cooking spray. Remove eggs from skto cool. Chop cooled eggs and set aside. Reserve tremaining eggs for step 6. 5. Heat vegetable oil in a wok or a large nonstick over high heat. Add ham and cook for 2 minutes ham begins to brown. 6. Reduce heat to medium. Add brown rice and tmix. Add remaining eggs. Stir for 5 minutes or unis fully cooked. 7. Add green onions, spinach, chopped egg, sesaand soy sauce. Stir well. Cook until thoroughly heServe hot. 1 cup provides 1⁄2 oz equivalent meat/meat alternate, V cup 

green vegetable, and 1 1⁄2 oz equivalent grains. 

1 3⁄4 cups Brown rice, long-grain, regular, dry L tsp Salt 3⁄4 cup Frozen chopped spinach, thawed, drained 5 large Whole eggs, beaten1 Tbsp Vegetable oil 1⁄2 cup Extra-lean turkey ham, diced 1⁄4” (2 oz)

1⁄4 cup Fresh green onions, diced1 tsp Sesame oil1 tsp Low-sodium soy sauce

Preparation Time: 20 minutesCooking Time: 1 hourMakes six 1-cup servingsIngredients DirectionsStir-Fried Green Rice, Eggs, and Ham (Turkey Ham)

Nutrients Per Seving: Calories 238, Protein 9 g, Carbohydrate 35 g, Dietary Fiber 3 g, Total Fat 7 g, Saturated Fat 1 g, Cholesterol 74 mg, Vitamin A 1961 IU 

Vitamin C < 1 mg, Iron 1 mg, Calcium 53 mg, Sodium 313 mg
30 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Tasty TotsOur Story The recipe challenge team at Bellingham Memorial Middle School began by brainstorming healthy menu items that would be well accepted by students. The team planned how to execute the contest’s recipe development during an afterschool cooking class led by chefs from a Whole Foods Market. After a discussion on the value of healthy food and basic nutrition, the team divided into four groups and developed eight recipes. The recipes were taste-tested by over 200 students and resulted in rave reviews. Two of these recipes, Tasty Tots and Mediterranean Quinoa Salad, became winning recipes featured in this cookbook.Tasty Tots are a combination of sweet potatoes, garbanzo beans (chickpeas), and cinnamon that come together classically to form a unique, delicious side dish.School Team Membersschool nutrition professional: Jeanne Sheridan, SNS chef: Rodney Poles (Whole Foods Market, partner chef from Chefs Move to Schoolschefsmovetoschools.org) community members: Karen Ring (Healthy Eating Specialist, Whole Foods Market) and Lauren Marciszyn, RD, LDN (Youth and Community Wellness Director, YMCA) students: Dylan B., Elizabeth B., Taylin S., John G., and Nick D.

bellingham memorial middle school 

Bellingham, Massachusetts

POPULAR CHOICE Recipes for Healthy KidsA healthy, kid-friendly alternative to traditional ‘fried’ potatoes, Tasty Tots are made with sweet potatoes and garbanzo beans (chickpeas).
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

1. Preheat oven to 350 °F.2. Place shredded potatoes on a large baking pan swith a nonstick cooking spray. Bake at 350 °F for 20 minutes or until slightly tender. Do not overcook.3. Increase oven temperature to 400 °F.4. In a food processor or blender, purée garbanzo bincluding the liquid, until smooth.5. In a medium mixing bowl, combine shredded potatoes, puréed garbanzo beans, green onions, vegetable oil, salt, garlic, pepper, onion powder, acinnamon. Mix well. Cover and refrigerate for 40minutes to make tots easier to form.6. Spray a large baking sheet with nonstick cooking Using a cookie scoop or a spoon, roll 36 tots. Place apart on baking sheet. Lightly flatten the tops of the with a spoon or a fork. Bake at 400 °F for 10-12 minuntil lightly brown. Serve hot.6 tots provide W cup red/orange vegetable and 1⁄4 cup othevegetable.* 

5 cups Fresh sweet potatoes, peeled, coarsely shredded2 L cups Canned low-sodium garbanzo beans 

(chickpeas), with liquid1⁄2 cup Fresh green onions, finely chopped2 Tbsp Vegetable oil1⁄2 tsp Salt1⁄2 tsp Granulated garlic1⁄4 tsp Ground black pepper 1⁄2 tsp Onion powder1⁄2 tsp Ground cinnamon

Preparation Time: 30 minutesCooking Time: 35 minutesMakes 36 Tots (seving size: 6 tots)Ingredients DirectionsNutrients Per Seving: Calories 172, Protein 4 g, Carbohydrate 28 g, Dietary Fiber 5 g, Total Fat 5 g, Saturated Fat 0 g, Cholesterol 0 mg, Vitamin A 12609 IU 

RAE), Vitamin C 13 mg, Iron 1 mg, Calcium 46 mg, Sodium 377 mg

Tasty Tots*The legumes in this recipe contribute to the other vegetable subgroup and not the meat/meat alternate component since the beans are no

recognizable as legumes in the Tasty Tots recipe. This vegetable side dish with legumes is limited to the vegetable component because of function as a vegetable in the meal. Improving the nutrient content of the foods children eat by disguising nutrient-rich vegetables and fruits in the food is a great idea foof all ages. However, it is not a menu planning principle that teaches and encourages children to recognize and choose a variety of hefruits and vegetables.
32 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Central Valley Harvest BakeOur Story The rich agricultural region of Manteca, California, grows many crops annually, including winter squash, pumpkin, corn, watermelon, and almonds. It was very important to the recipe team that they include locally grown produce in their recipe and introduce healthy, delicious vegetables to the students. Thus, butternut squash, a deep orange-colored winter squash with a sweet, nutty taste similar to pumpkin, was chosen as the featured vegetable of Central Valley Harvest Bake. This succulent side dish combines the sweetness of butternut squash with the spicy kick of jalapenos and red peppers and is baked together with black beans, red quinoa, and granola for an absolutely delightful mouthful. It complements a variety of entrées, including grilled chicken or roast turkey.School Team Membersschool nutrition professional: Sandy Helsel chef: Bryan Ehrenholm (Owner, Pure Joy Bakery and The Lunch Pail Restaurant) community members: Bonnie Bennett (School Principal) and Mary Tolan-Davi, RD (Community Registered Dietitian) students: Cameron H., Genesis M., Andrew R., Matthew M., and Elizabeth B.

joshua cowell elementary school 

Manteca, California

1ST PLACE WINNERDark Green and Orange VegetablesA succulent side dish that provides a striking contrast of flavors and textures. 
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving: Calories 97, Protein 2 g, Carbohydrate 20 g, Dietary Fiber 4 g, Total Fat 2 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin A 8912 IU 

(479 RAE), Vitamin C 19 mg, Iron 1 mg, Calcium 44 mg, Sodium 115 mg

Central Valley Harvest Bake

1. Preheat oven to 350 °F. 2. In a large bowl, toss squash in 1 tsp olive oil. Sonto a large baking sheet sprayed with nonstick cspray. Roast in oven at 350 °F for 30 minutes or utender and lightly brown around the edges. Removkeep warm. 3. In a small bowl, toss onions, jalapeno peppersred peppers with remaining olive oil. Spread vegeevenly onto a baking sheet sprayed with a nonsticooking spray and roast in oven at 350 °F for 15 or until tender and lightly brown around the edgeCheck the vegetables often, they will brown very Remove and keep warm.4. Rinse quinoa in a fine mesh strainer until wateclear, not cloudy. Combine quinoa and 1⁄2 cup waa small pot. Cover and bring to a boil. Turn heat dto low and simmer until water is completely absoabout 10-15 minutes. When done, quinoa will be and a white ring will pop out of the kernel. The wring will appear only when it is fully cooked. Fluff fork. Set aside. A rice cooker may be used with thquantity of quinoa and water.5. In a large bowl, combine squash, black beans, and oregano. 

3 cups Fresh butternut squash, peeled, seeded, cubed 1⁄2” 

2 tsp Extra virgin olive oilL cup Fresh red onions, peeled, diced 2 1⁄4 tsp Fresh jalapeno pepper, seeded, diced 1⁄4 cup Fresh red bell pepper, seeded, diced1 Tbsp Red quinoa, dry1⁄4 cup Canned low-sodium black beans, drained, rinsed 3 1⁄2 tsp Fresh oregano, chopped 2 1⁄2 Tbsp Sweetened applesauce

1⁄4 tsp Kosher salt2 Tbsp Fresh lime juice (optional)O cup Low-fat granola, no fruit

Preparation Time: 45 minutesCooking Time: 1 hour 30 minutesMakes six K-cup servings
34 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

6. Mix in applesauce, salt, and optional fresh lime juice. 7. Add onions, jalapeno peppers, and red peppers. Mix well. 8. Pour mixture into an 8” x 8” nonstick baking pan. Press gently to pack. Sprinkle granola evenly over the top of mixture. Bake for 30 minutes at 350 °F. Granola should be lightly browned. Serve hot. K cup provides W cup red/orange vegetable and V cup other 

vegetable..

Directions for Central Valley Harvest Bake (continued)
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

From 10 Tips Nutrition Education Series1. Make half your plate veggies and fruitsVegetables and fruits are full of nutrients and may help to promote good health. Choose red, orange, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.2. Include whole grainsAim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.choosemyplate.gov/healthy-eating-tips/ten-tips.html 

Some Tips to Build a Healthy Meal
36 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Stir-Fry Fajita Chicken, Squash, and Corn Our Story On the Navajo Indian Reservation in Arizona, Monument Valley High School is part of the Kayenta Unified School District. For the recipe challenge, two student teams worked together to help prepare and sample dishes. The team ultimately developed Stir-Fry Fajita Chicken, Squash, and Corn. This dish combines the sweet flavor of butternut squash with onions, corn, red peppers, and diced chilies brought together with a blend of spices and diced tomatoes. Stir-Fry Fajita Chicken, Squash, and Corn uses the natural flavors from vegetables and spices to make a savory meal, which can only be matched by the aroma produced when cooking.School Team Membersschool nutrition professional: Cathy Getz chef: Paul Gray (Head Cook, Anasazi Inn) community members: Samantha J. Interpreter, RD, Lieutenant United States Public Health Service RDF-5 and Mike Williams students: Kevin B. and Brett B.

monument valley high school 

Kayenta, Arizona

2ND PLACE WINNERDark Green and Orange VegetablesThis main dish creatively combines southwest spices with an Asian cooking style, blending the flavors of locally grown produce with fajita chicken strips, all stir-fried to perfection.
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving: Calories 396, Protein 20 g, Carbohydrate 59 g, Dietary Fiber 7 g, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 62 mg, Vitamin A 7347 

(359 RAE), Vitamin C 44 mg, Iron 2 mg, Calcium 58 mg, Sodium 574 mg

Stir-Fry Fajita Chicken, Squash, and Corn

1. Combine brown rice and 4 1⁄2 cups water in a pot and bring to a rolling boil. Turn heat down to Cover and cook until water is absorbed, about 3minutes. Sprinkle with 1⁄2 tsp salt-free seasoning granulated garlic, and cilantro. Mix well. Keep wA rice cooker may be used with the same quantbrown rice and water.2. Heat canola oil in a large skillet or a wok. Cook for 2 minutes or until translucent.3. Add chicken, squash, and remaining salt-free seasoning blend. Stir-fry over high heat for 10 mor until squash is tender.4. Add red peppers, corn, green chilies, tomatoes, cumin, and garlic powder. Stir-fry over medium-hifor no longer than 2 minutes so vegetables will remcrunchy. Do not overcook. Reduce heat to low and simmer 2 minutes. Serve hot. 3⁄4 cup stir-fry and 1⁄2 cup brown rice provides 1 1⁄4 oz equiva1⁄4 cup red/orange vegetable, V cup starchy vegetable, 1⁄4 cuvegetable, and 1 oz equivalent grains.

1 3⁄4 cups Brown rice, long-grain, regular, dry1 1⁄2 tsp Salt-free chili-lime seasoning blend1⁄4 tsp Granulated garlic1 Tbsp Fresh cilantro, chopped2 Tbsp Canola oil1 cup Fresh onions, peeled, diced 4 cups Cooked fajita chicken strips (16 oz) 3 1⁄2 cups Fresh butternut squash, peeled, seeded, diced 1⁄2”

1⁄2 cup Fresh red bell peppers, seeded, diced 1 cup Frozen corn, thawed 1⁄2 cup Canned diced green chilies 1⁄2 cup Canned low-sodium diced tomatoes 1⁄2 tsp Ground black pepper3⁄4 tsp Ground cumin1⁄4 tsp Garlic powder

Preparation Time: 30 minutesCooking Time: 1 hourMakes six 3⁄4-cup servings stir-fry and six 1⁄2-cup servings brown rice
38 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Bok Choy WrappersOur Story Students with a passion for food were handpicked by their food science teacher. The culinary knowledge of their school nutrition professional and a local chef, along with the organizational skills of a community member, rounded out this recipe challenge team. They combined their love of food, clever personalities, and amazing ideas to create a recipe students would enjoy. The team used bok choy, a dark-green leafy Chinese cabbage, a new vegetable for most students. They knew that presentation would be the key in getting students to try it.This recipe challenged kids to try something new. Bok Choy Wrappers are not your typical wrap! They let you eat with your hands by making a wrap of crisp romaine lettuce leaves filled with a delicious and nutritious combination of chicken, pineapple, brown rice, and of course, bok choy!School Team Membersschool nutrition professional: Kara Sample, RD, SNS chef: Amanda Smith community member: Emily Wigington (AmeriCorps VISTA Volunteer) students: Jace K., Bethany V., Abraham A., and Amairani P.

winograd k-8 elementary school 

Greeley, Colorado

Dark Green and Orange VegetablesThis dish offers a sweet mixture of brown rice, juicy pineapple, tasty chicken, and bok choy, tossed with sweet and sour sauce and wrapped in a fresh, crisp romaine lettuce leaf. 
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving (2 wraps): Calories 376, Protein 13 g, Carbohydrate 56 g, Dietary Fiber 5 g, Total Fat 11 g, Saturated Fat 2 g, Cholesterol 23 mg, Vitam

4450 IU (224 RAE), Vitamin C 28 mg, Iron 2 mg, Calcium 71 mg, Sodium 377 mg

Bok Choy Wrappers

1. Preheat oven to 350 °F. 2. Combine brown rice and 3 1⁄2 cups water in a land bring to a rolling boil. Turn heat down to lowand cook until water is absorbed, about 30-40 mFluff with a fork. A rice cooker may be used with same quantity of brown rice and water. 3. In a medium bowl, combine brown rice, bok chopineapple, chicken, sweet and sour sauce, and soy 4. Transfer mixture to an 8” x 8” nonstick baking coated with nonstick cooking spray. Bake at 350 30 minutes. Cook to an internal temperature of 1higher for at least 15 seconds (use a food thermoto check the internal temperature).5. Place two lettuce leaves on a plate. Top each w3⁄4 cup filling. Optional: garnish with diced red peFold sides of lettuce in toward center; roll up like Place seam side down. Serve warm. Note: Serving size may be too large for younger children anmay not be able to easily assemble the wrap. Filling may alsserved over a bed of romaine lettuce.2 wraps provide 1 oz equivalent meat, 3⁄4 cup dark green veg

V cup fruit, and 1 1⁄2 oz equivalent grains.1 wrap provides K oz equivalent meat, W cup dark green ve

and 3⁄4 oz equivalent grains.

1 1⁄2 cups Brown rice, long-grain, regular, dry 1 3⁄4 cups Fresh bok choy, sliced 1⁄4” 

1 3⁄4 cups Canned pineapple tidbits, in 100% juice 3 cups Cooked chicken strips (12 oz)3⁄4 cup Sweet and sour sauce1 tsp Low-sodium soy sauce12 leaves Fresh romaine lettuce, outer leaves 

Preparation Time: 15 minutesCooking Time: 1 hour 15 minutesMakes 12 wraps (two wraps per serving)
40 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Crunchy Hawaiian Chicken WrapOur Story Mount Lebanon Elementary School is located in beautiful, historic Pendleton, South Carolina. For this competition, their “Healthy Kids Committee” worked diligently to develop, test, and prepare a recipe. The team tested the recipe and served it to a small group of students. To narrow down the choices, this wrap was cooked once with fish and once with chicken. The students were split half and half on which one they liked the best. The team chose chicken. Their creation, Crunchy Hawaiian Chicken Wrap, was so popular that it is currently featured on the Mount Lebanon Elementary School menu. As the name suggests, Crunchy Hawaiian Chicken Wrap is deliciously crunchy with a refreshing hint of tropical sweetness that kids find irresistible. School Team Membersschool nutrition professional: Vikki Mullinax chef: Lorett Arnold-Hayes (Owner and Chef, 1826 On The Green) community member: Kristi Martin (School Nurse) student: Chandler W.

mount lebanon elementary school 

Pendleton, South Carolina

Dark Green and Orange VegetablesThis appealing main dish combines seasoned chicken, sweet pineapple, and crunchy shredded vegetables, topped with a delicious poppy seed dressing all wrapped in a warm, whole-wheat tortilla.
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving (1 wrap): Calories 308, Protein 24 g, Carbohydrate 42 g, Dietary Fiber 5 g, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 53 mg, Vitamin 

(193 RAE), Vitamin C 27 mg, Iron 4 mg, Calcium 83 mg, Sodium 408 mg

Crunchy Hawaiian Chicken Wrap

1. In a small mixing bowl, combine mayonnaise, vsugar, poppy seeds, garlic powder, onion powder, powder for the dressing. Mix well. Cover and refr2. Combine broccoli, carrots, pineapple, and spinlarge bowl. Stir in dressing and chicken. Mix wellimmediately or cover and refrigerate.3. For each wrap, place M cup filling on the bottoof the tortilla and roll in the form of a burrito. Plaside down. Cut diagonally. Serve immediately. SuggestionFilling may be made up to one day in advance. Awraps when ready to serve.1 wrap (two halves) provides 2 oz equivalent meat, 1⁄4 cup dvegetable, V cup red/orange vegetable, V cup other vegeta1 3⁄4 oz equivalent grains. 1⁄2 wrap (one half) provides 1 oz equivalent meat, V cup darvegetable, V cup other vegetable, and 3⁄4 oz equivalent grain

1⁄4 cup Light mayonnaiseV cup White vinegar1⁄4 cup Sugar

1 tsp Poppy seeds1 1⁄2 tsp Garlic powder

1 1⁄2 tsp Onion powder1 1⁄2 tsp Chili powder2 cups Fresh broccoli, shredded 1 1⁄2 cups Fresh carrots, peeled, shredded 

1⁄4 cup Canned crushed pineapple, in 100% juice, drained1 cup Fresh baby spinach, chopped3 cups Cooked diced chicken, 1⁄2” pieces (12 oz)

6 Whole-wheat tortillas, 10”

Preparation Time: 20 minutesMakes six wraps
42 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Harvest Delight Our Story The recipe challenge team was formed when the students at The Guild expressed an interest in learning how to cook healthier, fresher meals. To meet this need, the Harvest Delight dish was created. It features locally grown ingredients seasoned with fresh aromatic herbs and a subtle taste of maple. It was served to the entire student body who were requested to complete an evaluation form. Over 90 percent of the students who evaluated the recipe rated it “very good” to “excellent.” The team was overjoyed with the recipe’s positive feedback. Who knew that sweet potatoes, butternut squash, carrots, spinach, dried cranberries, and apples could cause so much excitement? Your kids will be happy too when they taste this colorful and delicious blend of vegetables, fruits, and herbs.School Team Membersschool nutrition professional: Doreen Mangini, PhD chef: Chef Florentine community member: Erin Ridge (Special Education Teacher) student: Samantha I.

the protestant guild for human services, inc. 

Waltham, Massachusetts

Dark Green and Orange VegetablesInspired by autumn vegetables found at farmers markets, Harvest Delight is an irresistible, brilliantly colored roasted vegetable and fruit medley side dish. 
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving: Calories 93, Protein 1 g, Carbohydrate 16 g, Dietary Fiber 3 g, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Vitamin A 11204 IU (5

Vitamin C 11 mg, Iron 2 mg, Calcium 38 mg, Sodium 103 mg

Harvest Delight 

1. Preheat oven to 425 °F.2. You may place diced apples in a small bowl of with a squirt of lemon juice to prevent them from browning. Drain when ready to use. 3. Steam carrots in a steam basket over high heaminutes or until soft.4. Toss potatoes, squash, carrots, and red onions large mixing bowl with olive oil and salt.5. Line a large baking pan with parchment paper spray with nonstick cooking spray. Spread vegetaevenly on baking pan. Roast vegetables in oven a

for 25 minutes or until tender and slightly brownevegetables once midway through roasting.6. In a large mixing bowl, combine apples, thymeoregano, sage, rosemary, and garlic.7. Remove vegetables from oven, lower heat to 40Add apple mixture to vegetables. Spread evenly. Rthe oven and roast for 15 minutes or until slightly t8. Remove from oven. Drizzle with maple syrup awell. Return to oven. Roast for 8 additional minut400 °F until vegetables are fork-tender. 

1 L cups Fresh green apples, peeled, cored, diced 1⁄2” 

L cup Fresh carrots, peeled, sliced 1⁄4”

1 cup Fresh sweet potatoes, peeled, cubed 1”1 cup Fresh butternut squash, peeled, seeded, cubed 1⁄2” 

L cup Fresh red onions, peeled, diced2 Tbsp Extra virgin olive oil1⁄4 tsp Sea salt1 tsp Fresh thyme, chopped 1 tsp Fresh oregano, chopped 1 tsp Fresh sage, chopped 1 tsp Fresh rosemary, chopped 1 tsp Fresh garlic, minced 2 1⁄2 tsp Maple syrup1 cup Fresh baby spinach, chopped V cup Dried cranberries, finely chopped

Preparation Time: 30-40 minutesCooking Time: 1 hourMakes six 1⁄2-cup servings
44 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

9. Remove vegetables from the oven and gently toss in spinach. Mix in cranberries. Serve hot.1⁄2 cup provides W cup red/orange vegetable, V cup other vegetable, 

and V cup fruit.

Directions for Harvest Delight (continued)
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

From 10 Tips Nutrition Education Series1. Add lean proteinChoose protein foods, such as lean beef and pork, or chicken, turkey, beans, or tofu. Twice a week, make seafood the protein on your plate.2. Don’t forget the dairyPair your meal with a cup of fat-free or low-fat milk. They provide the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Don’t drink milk? Try soymilk (soy beverage) as your beverage or include fat-free or low-fat yogurt in your meal.3. Avoid extra fatUsing heavy gravies or sauces will add fat and calories to otherwise healthy choices. For example, steamed broccoli is great, but avoid topping it with cheese sauce. Try other options, like a sprinkling of low-fat parmesan cheese or a squeeze of lemon.choosemyplate.gov/healthy-eating-tips/ten-tips.html

More Tips to Build a Healthy Meal
46 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Roasted Fish Crispy Slaw Wrap Our Story There are many benefits to living in Orlando, Florida. Liberty Middle School realized this when they learned a local chef from Universal Studios would be a member on their recipe challenge team. At the initial meeting, the chef discussed the importance of healthy food choices and introduced new ingredients, including bok choy which was used in their recipe creation. The recipe also used whole-wheat tortillas, meeting the need to offer more whole grains in kids’ diets. With the school’s kitchen staff, the recipe challenge team developed the Roasted Fish Crispy Slaw Wrap. The team is ecstatic to have their recipe featured in this cookbook and is sure that other children will enjoy this crunchy, tasty delight! School Team Membersschool nutrition professional: Sharon Springer chef: Ed Colleran (Executive Sous Chef, Universal Studios)community member: Sarah Thornquest (Physical Education Teacher) students: Joshua A., Tyler W., Kimberly A., Shalima D., and Priscilla R.

liberty middle school 

Orlando, Florida 

Dark Green and Orange VegetablesA combination of colors and textures that overflows with fresh vegetables, spicy fish, and a burst of citrus, all contained in a whole-wheat tortilla, with fresh avocado. 
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving (1 wrap): Calories 342, Protein 29 g, Carbohydrate 37 g, Dietary Fiber 6 g, Total Fat 10 g, Saturated Fat 2 g, Cholesterol 50 mg, Vitamin (350 RAE), Vitamin C 47 mg, Iron 3 mg, Calcium 69 mg, Sodium 541 mgRoasted Fish Crispy Slaw Wrap 

1. Preheat oven to 375 °F.2. In a large mixing bowl combine red and whitecabbages, carrots, bok choy, cilantro, and balsamdressing to make the slaw. Cover and refrigerate least 1 hour.3. Place fish filets on a baking sheet lined with

parchment paper sprayed with nonstick cooking spray. Brush fish with olive oil and sprinkle with sfree seasoning blend. Roast uncovered at 375 °F 12 minutes or until internal temperature reaches or higher and fish flakes with a fork. Use a food thermometer to check the internal temperature. 

4. Remove fish from oven.5. To assemble wrap: Place 1⁄4 cup lettuce on tortCut fish in half and place both pieces on top of leAdd 1 cup cabbage slaw and a slice of avocado. Slime on top of mixture. Roll in the form of a burritdiagonally. Serve immediately. 1 wrap (two halves) provides 2 1⁄2 oz equivalent meat, V cugreen vegetable, 1⁄4 cup red/orange vegetable, Y cup other vand 1 1⁄2 oz equivalent grains.1⁄2 wrap (one half) provides 1 1⁄4 oz equivalent meat, V cup revegetable, 1⁄2 cup other vegetable, and 3⁄4 oz equivalent grains

2 1⁄2 cups Fresh red cabbage, shredded 2 cups Fresh white cabbage, shredded 1 1⁄2 cups Fresh carrots, peeled, shredded 1 cup Fresh bok choy, julienne cut “shoestring strips” V”2 Tbsp Fresh cilantro, chopped3⁄4 cup Low-fat balsamic vinaigrette dressing1 Tbsp Salt-free chili-lime seasoning blend1 Tbsp Extra virgin olive oil6 Tilapia fish filets, raw, 4 oz each1 1⁄2 cup Fresh romaine lettuce, julienne cut “shoestring strips” V” 6 Whole-wheat tortillas, 8”6 slices Fresh avocado, peeled, pitted, sliced6 quarters Fresh limes, quarteredPreparation Time: 50 minutesCooking Time: 12 minutesMakes six wraps
48 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Smokin’ Powerhouse Chili Our Story The recipe challenge team developed dishes that were prepared by school nutrition staff and offered to students during their lunch hour. Taste test results showed that Smokin’ Powerhouse Chili was a success! This dish stands apart because of its warm, rich flavors.As the recipe challenge team describes it, Smokin’ Powerhouse Chili is “the bomb!” It is the healthiest and tastiest chili you’ll ever eat! As a main dish, it has a smoky blend of spices and some of Minnesota’s best harvest to warm you up from the inside out on a cold winter’s day! School Team Membersschool nutrition professional: Barbara Mechura chef: Jenny Breen, MS (Co-owner, Good Life Catering) community members: Mary Jo Martin (Parent and School Nurse) and Sue Nefzger (Parent and Family and Consumer Science Teacher) students: Ryan K., Liam P., Ty L., Miranda H., and Matt H.

west junior high school 

Minnetonka, Minnesota

Dark Green and Orange VegetablesA chili made of a blend of vegetables, black beans, and smoky spices all served with ancient Aztec whole-grain quinoa. 
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving: Calories 184, Protein 7 g, Carbohydrate 38 g, Dietary Fiber 8 g, Total Fat 2 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin A 9

(435 RAE), Vitamin C 39 mg, Iron 3 mg, Calcium 63 mg, Sodium 256 mg

Smokin’ Powerhouse Chili

1. Rinse quinoa in a fine mesh strainer until wateclear, not cloudy. Combine quinoa and 1 L cups 

in a small pot. Cover and bring to a boil. Turn heato low and simmer uncovered until water is comabsorbed, about 10-15 minutes. When done, quinbe soft and a white ring will pop out of the kernewhite ring will appear only when it is fully cookedwith a fork and set aside. A rice cooker may be uwith the same quantity of quinoa and water.2. In a large pot coated with nonstick cooking spraonions and garlic over low-medium heat for 2 minAdd half of the vegetable stock and bring to a boil3. Add carrots, red bell pepper, and optional grouchipotle pepper. Cook uncovered over medium h10 minutes.4. Steam sweet potatoes in a steam basket over heat. Cover and steam for 15 minutes or until fork5. Add remaining vegetable stock to pot along wdiced tomatoes, tomato sauce, cilantro, chili powcumin, and salt. Cook uncovered over medium hstirring occasionally, allowing mixture to thicken flavors to blend for about 15 minutes.6. Add black beans, corn, and steamed sweet poCover and continue cooking over low heat for 10minutes. 

M cup Quinoa, dry1 cup Fresh onion, peeled, diced2 tsp Fresh garlic, minced 3⁄4 cup Low-sodium vegetable stock 1 1⁄4 cups Fresh carrots, peeled, diced 1⁄2” 

1⁄2 cup Fresh red bell peppers, seeded, diced 1⁄2 tsp Ground chipotle pepper (optional)1 cup Fresh sweet potatoes, peeled, diced 1⁄2” 

1 3⁄4 cups Canned low-sodium diced tomatoes 1 cup Canned low-sodium tomato sauce 1⁄4 cup Fresh cilantro, chopped 2 1⁄2 tsp Chili powder2 1⁄2 tsp Ground cumin1⁄4 tsp Salt2 cups Canned low-sodium black beans, drained, rinsed1⁄2 cup Frozen corn

Preparation Time: 30 minutesCooking Time: 1 hour 25 minutesMakes six 1-cup servings chili and six 1⁄4-cup servings quinoa
50 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

7. Serve 1⁄4 cup quinoa with 1 cup chili. Serve hot. 

May serve brown rice in place of quinoa.

1 cup chili and 1⁄4 cup quinoa provides:Legume as Meat Alternate: 1 oz equivalent meat alternate, 1⁄2 cup red/orange vegetable, V cup other vegetable, V cup additional 

vegetable, and 1⁄2 oz equivalent grains.ORLegume as Vegetable: 1⁄4 cup legume vegetable, 1⁄2 cup red/orange 

vegetable, V cup other vegetable, V cup additional vegetable, and 

1⁄2 oz equivalent grains.Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously.

Directions for Smokin’ Powerhouse Chili (continued)
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

From 10 Tips Nutrition Education Series1. Celebrate the seasonUse fresh vegetables and fruits that are in season. They are easy to get, have more flavor, and are usually less expensive. Your local farmers market is a great source of seasonal produce.2. Why pay full price?Check the local newspaper, online, and at the store for sales, coupons, and specials that will cut food costs. Often, you can get more for less by visiting larger grocery stores (discount grocers if available).3. Stick to your listPlan out your meals ahead of time and make a grocery list. You will save money by buying only what you need. Don’t shop when you’re hungry. Shopping after eating will make it easier to pass on the tempting snack foods. You’ll have more of your food budget for vegetables and fruits.choosemyplate.gov/healthy-eating-tips/ten-tips.html

Tips for Affordable Fruits and Veggies
52 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Squish Squash Lasagna Our Story The team from Liberty Elementary School wanted to create a tasty recipe that would be enjoyed by kids. They started the recipe development process by sending survey questions to students in 4th and 5th grades. With feedback from students, they developed Squish Squash Lasagna. This tantalizing dish features butternut squash, a deep orange-colored winter squash with a sweet, nutty taste similar to pumpkin that children are sure to enjoy. After sampling the Squish Squash Lasagna recipe, many students returned for second helpings. That’s when the team knew that the Squish Squash Lasagna recipe was a hit. Give your kids some excitement by serving this mouthwatering main dish at mealtime!School Team Membersschool nutrition professional: Jackie Billman chef: Jeff Lindemeyer (Executive Chef, Cameron Mitchell Restaurants) community members: Nicole Hancock and Michelle Lounsbury students: Tori L., Alexis H., Leah L., and Buddy F.

liberty elementary school 

Powell, Ohio

Dark Green and Orange VegetablesThis savory recipe is made with a slightly sweet tomato sauce deliciously tucked between layers of whole-wheat lasagna noodles, butternut squash, and spinach, all nestled under part-skim mozzarella cheese. 
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving: Calories 175, Protein 8 g, Carbohydrate 29 g, Dietary Fiber 5 g, Total Fat 4 g, Saturated Fat 2 g, Cholesterol 8 mg, Vitamin A 9103 IU (

Vitamin C 18 mg, Iron 1 mg, Calcium 149 mg, Sodium 83 mg

Squish Squash Lasagna 

1. Preheat oven to 350 °F.2. Heat canola oil in a medium pot over mediumheat. Add onions, and garlic. Cook for 2-3 minuteuntil tender. Add tomatoes, oregano, thyme, and Reduce heat to low and simmer, uncovered, for 3minutes, stirring occasionally. Add 1⁄2 cup water. M3. Divide sauce into 3 equal parts (about 3⁄4 cup e

and set aside for step 6.4. Place pasta sheets in a bowl filled with hot waminutes. Remove sheets as needed to assemble 5. Spray bottom and sides of an 8” x 8” nonstick pan with nonstick cooking spray. 6. To Assemble:

a. Place 4 lasagna sheets overlapping, coverinbottom of the panb. Cover evenly with about 3⁄4 cup tomato saucc. Spread half of the spinach (about 3⁄4 cup) evover sauced. Place 11 slices of squash on top of spinach, soverlappinge. Repeat layering steps a-d f. Cover with remaining sauce (about 3⁄4 cup)

Cover tightly with aluminum foil and bake at 350 50 minutes or until squash is fork-tender. 

1⁄4 tsp Canola oil3⁄4 cup Fresh onions, peeled, diced 2 tsp Fresh garlic, minced 1 1⁄2 cups Canned low-sodium diced tomatoes 1⁄4 tsp Dried oregano1⁄4 tsp Dried thyme1⁄4 tsp Dried basil8 Whole-wheat lasagna sheets, no-boil, 3 1⁄2” x 7” sheets1 1⁄4 cups Fresh spinach, julienne cut “shoestring strips” V”

22 slices Fresh butternut squash, peeled, seeded, sliced 1⁄4” (1 medium)3⁄4 cup Low-fat mozzarella cheese, low moisture, part skim, shredded (3 oz)

Preparation Time: 30 minutesCooking Time: 1 hour 35 minutesMakes six servings
54 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

7. Remove lasagna from oven. Sprinkle cheese evenly over top.8. Bake uncovered for 5 minutes or until cheese melts and browns slightly. 9. Remove lasagna from oven and allow to rest for 15 minutes before serving.10. Cut into 6 even pieces. Serve hot.One piece provides 1⁄2 oz equivalent meat alternate, X cup red/orange vegetable, V cup other vegetable, and 3⁄4 oz equivalent grains. Directions for Squish Squash Lasagna (continued)
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

From 10 Tips Nutrition Education Series1. Try canned or frozenCompare the price and the number of servings from fresh, canned, and frozen forms of the same veggie or fruit. Canned and frozen items may be less expensive than fresh. For canned items, choose fruit canned in 100% fruit juice and vegetables with “low sodium” or “no salt added” on the label.2. Buy small amounts frequentlySome fresh vegetables and fruits don’t last long. Buy small amounts more often to ensure you can eat the foods without throwing any away.choosemyplate.gov/healthy-eating-tips/ten-tips.html 

More Tips for Affordable Fruits and Veggies
56 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Sweet Potato and Black Bean StewOur Story Skyline High School is located at the crest of the Oakland Hills in California. The team grew out of an existing afterschool cooking academy that teaches cooking skills and nutrition. The team is excited to have their recipe, Sweet Potato and Black Bean Stew, represented in this cookbook.Sweet Potato and Black Bean Stew was created when the team at Skyline High School decided to match an unlikely pair of ingredients. The wonderful recipe combination is as savory as it is sweet. This stew is brought to a healthy and earthy conclusion with flavorful Swiss chard, a delicate and mild-flavored, dark-green leafy vegetable. Served over brown rice or whole-wheat couscous, this stew warms the soul and feeds the mind. School Team Membersschool nutrition professional: Donnie Barclift chef: Jenny Huston community members: Rusty Hopewell (Health Center Nutritionist) and Sage Moore students: Karen M., Quailyn S., and Rudy R.

skyline high school 

Oakland, California

Dark Green and Orange VegetablesThis hearty main dish combines the sweetness of orange sweet potatoes and the robustness of black beans, with the surprise addition of Swiss chard and a light touch of cumin. Serve over brown rice or whole-wheat couscous for a warm delight!
Recipes for Healthy Kids Cookbook for Homes 

Dark Green and Orange 

TeamNutrition.usda.gov

Ingredients DirectionsNutrients Per Seving: Calories 222, Protein 10 g, Carbohydrate 43 g, Dietary Fiber 12 g, Total Fat 4 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin A 8

(442 RAE), Vitamin C 26 mg, Iron 4 mg, Calcium 103 mg, Sodium 536 mg

Sweet Potato and Black Bean Stew

1. Heat vegetable oil in a large pot. Cook chili peppeonions for 1-2 minutes. 2. Add cumin and cook for 2 minutes..3. Add sweet potatoes, black beans, orange juice, achicken stock. Bring to a boil. Cover and reduce heaSimmer for 20 minutes or until the potatoes are ten4. Remove chili pepper and discard.5. Add vinegar, salt, and pepper. 6. Add Swiss chard. Cover and continue cooking unchard is tender. Serve hot.May serve over brown rice or whole-wheat cous1 cup provides:Legume as Meat Alternate: 3 oz equivalent meat alternate

dark green vegetable, 1⁄4 cup red/orange vegetable, and 1⁄4 cvegetable. ORLegume as Vegetable: 3⁄4 cup legume vegetable, V cup dar

vegetable, 1⁄4 cup red/orange vegetable, and 1⁄4 cup other ve

Legume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

2 Tbsp Vegetable oil1⁄2 small pepper Dried New Mexican chili pepper, whole1 1⁄4 cups Fresh onions, peeled, diced 1 tsp Ground cumin1 1⁄2 cups Fresh sweet potatoes, peeled, cubed 1⁄2” 

6 cups Canned low-sodium black beans, drained, rinsed3⁄4 cup Orange juice1 cup Low-sodium chicken stock 1 Tbsp Red wine vinegar1⁄4 tsp Salt1⁄4 tsp Ground black pepper4 cups Fresh Swiss chard, no stems, chopped 

Preparation Time: 20 minutesCooking Time: 40 minutesMakes six 1-cup servings
58 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Tuscan Smoked Turkey and Bean Soup Our Story Asheville, North Carolina is known for its heritage, arts, and fine dining. Ira B. Jones Elementary School in Asheville shares a taste of another well-known region of fine dining–Tuscany–as its recipe team prepared Tuscan Smoked Turkey and Bean Soup. The team worked together to develop the recipe, and a number of students tasted and evaluated the recipe before it was submitted. The team’s hard work paid off! The recipe features Navy beans, which are actually white in color, but got their popular name because they were a staple food of the U.S. Navy in the early 20th century. Tuscan Smoked Turkey and Bean Soup is sure to tease and please the senses and warm the toes! Delizioso!! School Team Membersschool nutrition professional: Susan Bowers chef: Denny Trantham (Executive Chef, The Grove Park Inn, Resort and Spa) community members: Tara Jardine (Volunteer Coordinator and Representative, AmeriCorps) and Sarah Cain (Principal) student: Nichelle B.

ira b. jones elementary school

Asheville, North Carolina

1ST PLACE WINNERDry Beans and PeasThis hearty soup will surely tantalize taste buds with tender smoked turkey chunks, Navy beans, and a colorful array of veggies, all simmered in a deliciously seasoned broth.
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 135, Protein 15 g, Carbohydrate 14 g, Dietary Fiber 4 g, Total Fat 3 g, Saturated Fat < 1 g, Cholesterol 21 mg, Vitamin A 3058 

(153 RAE), Vitamin C 7 mg, Iron 2 mg, Calcium 62 mg, Sodium 525 mg

Tuscan Smoked Turkey and Bean Soup

1. Place onions, celery, carrots, kale, tomato pastgarlic in a large pot coated with nonstick cooking Cook over medium-high heat. Stir frequently. Covegetables are softened and onions are transluce2. Add chicken stock, beans, salt, and pepper. 3. Reduce temperature to low heat. Cover and sifor 20 minutes. Stir occasionally. 4. Add turkey, thyme, basil, and parsley. Stir well. a minimum of 10 minutes. Serve hot.1 cup provides:Legume as Meat Alternate: 1 1⁄2 oz equivalent meat/meat aV cup red/orange vegetable, and V cup other vegetable.

ORLegume as Vegetable: 1⁄2 oz equivalent meat, 1⁄4 cup legumvegetable, V cup red/orange vegetable, and V cup other veLegume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

L cup Fresh onions, peeled, diced 1⁄2”

L cup Fresh celery, dicedL cup Fresh carrots, peeled, diced1 1⁄2 cups Fresh kale, no stems, chopped

2 1⁄4 tsp Canned low-sodium tomato paste 1 Tbsp Fresh garlic, minced4 1⁄4 cups Low-sodium chicken stock 

1 3⁄4 cups Canned low-sodium Navy beans, drained, rinsed1⁄2 tsp SaltV tsp Ground black pepper1 cup Smoked turkey breast, 1⁄4” pieces (5 oz)

2 tsp Fresh thyme, chopped2 tsp Fresh basil, chopped2 tsp Fresh parsley, chopped

Preparation Time: 30 minutesCooking Time: 50 minutesMakes six 1-cup servings
60 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Lentils of the Southwest Our Story With the support of Cooking with Kids, a nonprofit organization in Santa Fe that provides hands-on nutrition education each year to elementary school students in public schools, the Sweeney Elementary School recipe challenge team came together to create this delicious dish. Lentils have so much potential for meals. Packed with protein, vitamins, and fiber, they are easy to cook and have great versatility. Lentils of the Southwest can be served as a side dish to make the perfect New Mexican lunch. When accompanied by brown rice, this lentil recipe becomes a tasty main dish. The team is very happy that their recipe was chosen as a winner to be represented in the cookbook. School Team Membersschool nutrition professional: Judi Jacquez (Director, Student Nutrition Services) chef: Rocky Durham community members: Jane Stacey (Program Director, Cooking with Kids) and Anna Farrier (Community Liaison, Cooking with Kids) students: Melanie S., Jailey B., Marisol B., Diana O., and Nicole A.

sweeney elementary school 

Santa Fe, New Mexico

2ND PLACE WINNERDry Beans and PeasFlavored with ground red chili, cumin, garlic, and a touch of tomatoes, these lentils have a “salsa flavor” that kids are sure to love. 
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 69, Protein 5 g, Carbohydrate 11 g, Dietary Fiber 4 g, Total Fat < 1 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin A 251 IU (

Vitamin C 3 mg, Iron 2 mg, Calcium 15 mg, Sodium 142 mg

Lentils of the Southwest

1. In a small pot, combine the lentils and 1 1⁄4 cupBring to a boil over high heat. Reduce the heat to and cook uncovered until tender, about 30 minut2. Heat olive oil in a medium skillet. Add onions garlic. Cook for 3-5 minutes or until tender. Stir ired chili pepper, and chili powder. Reduce heat to and cook for 2 minutes.3. Add onion/garlic mixture to cooked lentils. Adplus 2 tablespoons water. Stir in tomatoes and sato a boil over high heat. Reduce heat to low and suncovered, for 20 minutes. 4. Just before serving stir in cilantro. Serve hot.1 cup provides:Legume as Meat Alternate: 1 oz equivalent meat alternateORLegume as Vegetable: 1⁄4 cup legume vegetable.Legume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

1⁄2 cup Lentils, green or brown, dry1 tsp Extra virgin olive oil2 Tbsp Fresh onions, peeled, diced 1 tsp Fresh garlic, minced 1 tsp Ground cumin1 tsp Ground red chili pepper1⁄2 tsp Chili powder1⁄2 cup Canned low-sodium diced tomatoes

1⁄2 tsp Salt2 Tbsp Fresh cilantro, chopped

Preparation Time: 15 minutesCooking Time: 50 minutesMakes six 1⁄4-cup servings
62 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Confetti Soup Our Story Located in Charleston, South Carolina, Burke Middle and High School takes pride in sharing its rich history. The school strives to help each student reach his/her individual potential while achieving measurable success in the classroom.This recipe challenge team formed a dynamic group with a local restaurant chef as their lead. The chef invited the team members to his restaurant to begin developing recipes for the competition. They worked to perfect the recipes and later prepared the recipes for the students to try. All of their hard work resulted in Confetti Soup. This isn’t your everyday soup—your kids will surely be asking for more! School Team Membersschool nutrition professional: Erin Boudolf, RD chef: Craig Deihl community members: Jennifer Moore (The Medical University of South Carolina’s Boeing Center for Promotion of Healthy Lifestyles in Children and Families) and Coleen Martin (The Medical University of South Carolina’s Boeing Center for Promotion of Healthy Lifestyles in Children and Families) students: Auja R., Keshawn J., Quatifah L., and Tyler M.

burke middle and high school 

Charleston, South Carolina

Dry Beans and PeasThis delicious recipe mixes together black-eyed peas, savory smoked turkey ham, fresh vegetables, and a secret ingredient, kale, to make up this warm, winter-wonder soup!
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 94, Protein 8 g, Carbohydrate 10 g, Dietary Fiber 3 g, Total Fat 3 g, Saturated Fat < 1 g, Cholesterol 18 mg, Vitamin A 3033 IU (15

Vitamin C 4 mg, Iron 1 mg, Calcium 35 mg, Sodium 488 mg

Confetti Soup

1. In a large pot, heat oil over medium-high heat. onions and celery. Cook for 2-3 minutes or until tAdd carrots, salt, pepper, fennel seed, and optioncrushed red pepper. Cook for an additional 2-3 m2. Add black-eyed peas and water. Cook uncover25 minutes over medium heat. 3. Add turkey ham and kale. Cook covered for an additional 10 minutes over medium heat until katender. 4. Add parsley right before serving. Serve hot.1 cup provides:Legume as Meat Alternate: 1 1⁄2 oz equivalent meat/meat aand 1⁄4 cup other vegetable. ORLegume as Vegetable: 1⁄2 oz equivalent meat, 1⁄4 cup legum

vegetable, and 1⁄4 cup other vegetable. 

Legume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

1 3⁄4 tsp Canola oil3⁄4 cup Fresh onions, peeled, diced 3⁄4 cup Fresh celery, diced 3⁄4 cup Fresh carrots, peeled, diced 1⁄2 tsp Salt1⁄2 tsp Ground black pepper1⁄4 tsp Whole fennel seedV tsp Crushed red pepper (optional)1 1⁄2 cups Canned low-sodium black-eyed peas, drained, rinsed 3 1⁄2 cups Water1 cup Extra-lean turkey ham, diced 1⁄4” (6 oz)

L cup Fresh kale, coarsely chopped1 1⁄2 Tbsp Fresh parsley, chopped 

Preparation Time: 20 minutesCooking Time: 40 minutesMakes six 1-cup servings
64 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Eagle PizzaOur Story Byars Elementary School is located approximately an hour southeast of Oklahoma City. It is one of the few pre-kindergarten through 8th grade schools in the State. The recipe challenge team decided to name their creation after the school mascot. Members of the community teamed up with the school to pursue the challenge with Eagle Pride! Taste-tested by the student body, Eagle Pizza was a winner. Eagle Pizza will give kids the power and energy they need for a busy day. This versatile recipe can easily be made with help from the kids. Eagle Pizza is a tasty choice that will make your sense of pride soar like an eagle when they smile over this yummy combination of pizza and taco! School Team Membersschool nutrition professional: Vickie Spray chef: Ruth Burrows, DTR community member: Sandra Walck (past School Board Member) students: Gracie S., Braden P., Shawn M., Shawn T., and Travis W.

byars elementary school 

Byars, Oklahoma

Dry Beans and PeasA delicious combination of pizza and taco, this recipe is made with whole-grain tostada shells, refried beans, shredded cheese, and a stack of colorful veggies. 
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 206, Protein 9 g, Carbohydrate 32 g, Dietary Fiber 6 g, Total Fat 6 g, Saturated Fat 2 g, Cholesterol 7 mg, Vitamin A 3

(177 RAE), Vitamin C 20 mg, Iron 2 mg, Calcium 173 mg, Sodium 290 mg

Eagle Pizza

1. Preheat oven to 350 °F.2. Combine spinach and lettuce in bowl and set a3. In a medium mixing bowl, combine salt-free seasoning blend and refried beans. Set aside. 4. In a small skillet, coated with nonstick cooking cook green peppers, onions, and corn for 3-4 minuSet aside.5. For each pizza, place 1⁄4 cup of bean filling on t

shell. Spread mixture evenly using the back of a sTop with L cup sautéed vegetable mixture. Lightsprinkle 1 Tbsp of cheese on top. 6. Place tostadas on a large baking sheet coated nonstick cooking spray. Bake until cheese is meltabout 2 minutes.7. Remove tostadas from oven. Top each tostada 

About 1 Tbsp spinach/lettuce mixtureAbout 2 1⁄2 Tbsp carrotsAbout 1 Tbsp salsa About 1 Tbsp sour cream

 Serve immediately.

1⁄2 cup Fresh spinach, julienne cut “shoestring strips” 1⁄2 cup Fresh romaine lettuce, julienne cut “shoestring strips” 2 1⁄4 tsp Salt-free chili-lime seasoning blend*1 3⁄4 cups Canned low-sodium refried beans, fat-free 3⁄4 cup Fresh green bell pepper, seeded, diced3⁄4 cup Fresh onions, peeled, diced1 1⁄4 cups Canned low-sodium corn, drained, rinsed6 Whole-grain tostada shells 6 Tbsp Reduced-fat Mexican cheese blend, shredded (1 1⁄2 oz)1 cup Fresh carrots, peeled, shredded1⁄2 cup Low-sodium salsa, mild1⁄2 cup Fat-free sour creamPreparation Time: 25 minutesCooking Time: 10 minutesMakes six Tostada Pizzas
66 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Directions for Eagle Pizza (continued)*If desired, use 2 1⁄4 tsp Salt-Free Taco Seasoning Blend in place of salt-free chili-lime seasoning.Salt-Free Taco Seasoning Blend1 tsp dried onion1 tsp chili powder1⁄2 tsp ground cumin1⁄2 tsp crushed red pepper1⁄2 tsp garlic powder1⁄4 tsp oregano

1⁄2 tsp cornstarch

Combine all ingredients. If using immediately do not add cornstarch. Store in an airtight container.1 tostada pizza provides:Legume as Meat Alternate: 1 1⁄4 oz equivalent meat alternate, 

V cup red/orange vegetable, V cup starchy vegetable, V cup 

other vegetable, and 1⁄2 oz equivalent grains. ORLegume as Vegetable: 1⁄4 cup legume vegetable, V cup red/orange vegetable, V cup starchy vegetable, V cup other vegetable, and 1⁄2 oz 

equivalent grains. Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously.
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

From 10 Tips Nutrition Education Series1. Take your timeSavor your food. Eat slowly, enjoy the taste and textures, and pay attention to how you feel. Be mindful. Eating very quickly may cause you to eat too much.2. Try new foodsKeep it interesting by picking out new foods you’ve never tried before, like mango, lentils, or kale. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.choosemyplate.gov/healthy-eating-tips/ten-tips.html

More Tips to Build a Healthy Meal
68 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Fiesta Mexican Lasagna Our Story At the Ithaca City School District in picturesque Ithaca in upstate New York, their mission is to educate every student to become a life-long learner. The team’s chef is a co-owner of a local restaurant which is considered one of the “pioneer” restaurants for preparing and serving healthy, local, plant-based meals. For its entry in the Recipes for Healthy Kids Competition, the team worked to create Fiesta Mexican Lasagna and conducted numerous taste tests with students. This hearty main dish features golden butternut squash, corn, and peppers roasted until sweet and the natural flavors caramelize together. This deliciously spicy spin on an Italian classic will leave your kids wanting more! School Team Membersschool nutrition professional: Denise Agati (Food Service Director) chef: Wynnie Stein (Chef, Moosewood Restaurant) community members: Amie Hamlin (Executive Director, New York Coalition for Healthy School Food) and Eric Smith (Owner, Cayuga Pure Organics) students: Alyia C. and Josie W. (Middle School Students)

ithaca city school district 

Ithaca, New York

Dry Beans and PeasThis main dish is filled with hearty, healthy ingredients. It’s colorful vegetables are layered with crunchy tortilla chips, smooth black beans, flavorful cumin, oregano, and lively salsa, and baked to perfection as an aromatic, savory casserole.
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 264, Protein 9 g, Carbohydrate 52 g, Dietary Fiber 9 g, Total Fat 4 g, Saturated Fat < 1 g, Cholesterol 1 mg, Vitamin A 3769 IU (18

Vitamin C 16 mg, Iron 2 mg, Calcium 120 mg, Sodium 425 mg

Fiesta Mexican Lasagna

1. Preheat oven to 350 °F.2. Divide chips evenly into three bowls (about 22 per bowl). Crumble one bowl of chips and reservremaining two bowls of whole chips for use durinlayering process. 3. In a medium mixing bowl, combine canola oil, pepper, corn, and 1⁄2 cup of onions, reserving otheof onions for step 6. Toss to evenly coat with oil. vegetables to a large baking sheet. Roast uncove350 °F for 15 minutes or until vegetables are sligbrown around the edges.4. Steam squash in a steam basket over high heaminutes or until soft. Place squash in a large mixand mash until smooth.5. Add roasted vegetables to squash. Mix well. A

teaspoon oregano and 1⁄4 teaspoon cumin, reservremaining spices for step 6. Mix well and set asid

6. In a medium skillet coated with nonstick cookincook remaining onions, cumin, and oregano with gchili powder, paprika, and salt over medium heat fminutes or until the onions become translucent an7. Purée cooked onions and black beans in a foodprocessor or blender until smooth. If needed, add tablespoons of water to make the purée smoothe

66 chips Low-sodium tortilla chips (about 12 oz)2 tsp Canola oil1⁄4 cup Fresh green bell pepper, seeded, diced1 cup Canned low-sodium corn, drained, rinsed 1 cup Fresh onions, peeled, diced2 cups Fresh butternut squash, peeled, seeded, cubed 1⁄2”

1⁄2 tsp Ground oregano1⁄2 tsp Ground cumin1⁄2 tsp Granulated garlic1⁄2 tsp Chili powder1⁄2 tsp Paprika1⁄2 tsp Salt2 1⁄2 cups Canned low-sodium black beans, drained, rinsed1 1⁄4 cups Low-sodium meatless spaghetti sauce1 cup Low-sodium salsa, mild

Preparation Time: 30 minutesCooking Time: 60 minutesMakes six servings
70 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

8. To make the sauce, combine spaghetti sauce andsalsa in a bowl and set aside.

9.

a. 1 cup sauceb. Bowl of whole chips (about 22 whole chips)c. 1 1⁄4 cups bean mixture (a rubber spatula dipped inwater helps to spread the mixture evenly)d. 1 V cups squash/vegetable mixturee. Bowl of whole chips (about 22 whole chips)f. 1 1⁄4 cups bean mixtureg. 1 V cups squash/vegetable mixtureh. 1 1⁄4 cups saucei. Bowl of crumbled chips

10. Cover with aluminum foil and bake at 350 °F for 30minutes until thoroughly heated. 11. Remove from oven. Uncover and allow to rest for 15minutes before serving.12. Cut into six even portions. Serve hot.

Directions for Fiesta Mexican Lasagna (continued)

One piece provides:Legume as Meat Alternate: 1 oz equivalent meat alternate

cup red/orange vegetable, 1⁄4 cup starchy vegetable, V cup vegetable, and 3⁄4 oz equivalent grains. OR

Legume as Vegetable: 1⁄4 cup legume vegetable, W cup red/vegetable, 1⁄4 cup starchy vegetable, V cup other vegetableoz equivalent grains. Legume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

Layer ingredients in an 8" x 8" nonstick baking pan

sprayed with non-stick spray.
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

From 10 Tips Nutrition Education Series1. Use a smaller plateUse a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.2. Take control of your foodEat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose healthier options such as baked instead of fried.3. Satisfy your sweet tooth in a healthy way

Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.choosemyplate.gov/healthy-eating-tips/ten-tips.html

More Tips to Build a Healthy Meal
72 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Fiesta Wrap Our Story Charter Oak International Academy, nestled in the midst of the West Hartford, Connecticut School District, is a thriving magnet school with students from 20 countries, speaking 14 languages! For the contest the recipe challenge team included students from three schools involved in the Chefs Move to Schools program 

or Farm to School pilot program and one of the founders of “Growing Great Schools,” a newly formed parent advocacy group. Their winning creation, Fiesta Wrap, combines spices, whole grains, legumes, and vibrant vegetables to create a taste that is unforgettable. To top it off, kids can crown their wraps with fresh tomatoes, lettuce, and corn salsa.

School Team Membersschool nutrition professional: Sharon Riley (Area Manager, School Nutrition Services) chef: Hunter Morton (Executive Chef, Max’s Downtown Restaurant) community member: Alicia Brown (Parent) students: Cole C., Sasha W., Remie H., Noa B., and Niranda M.

charter oak international academy 

West Hartford, Connecticut

Dry Beans and PeasThis delicious main dish features a quinoa and black bean filling seasoned with spices, lime juice, and a medley of carrots, red peppers, red onions, and reduced-fat cheddar cheese.
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 175, Protein 7 g, Carbohydrate 27 g, Dietary Fiber 5 g, Total Fat 5 g, Saturated Fat < 1 g, Cholesterol 2 mg, Vitamin A 1465 IU (77 

Vitamin C 12 mg, Iron 2 mg, Calcium 62 mg, Sodium 346 mg

Fiesta Wrap

1. Preheat oven to 325 °F.2. Rinse quinoa in a fine mesh strainer until wateclear, not cloudy. Combine quinoa and 3⁄4 cup waa small pot. Cover and bring to a boil. Turn heat dto low and simmer until water is completely absoabout 10-15 minutes. When done, quinoa will be and a white ring will pop out of the kernel. The wring will appear only when it is fully cooked. Fluff fork and set aside. A rice cooker may be used witsame quantity of quinoa and water.3. Place black beans in a large mixing bowl. Lightmash beans by squeezing them using gloved hanleast 50 percent of the beans should appear whocareful not to over-mash beans. 4. To make filling, add to the mashed beans the qred peppers, red onions, carrots, cheese, chili powcumin, and lime juice. 5. For each wrap, place 1⁄2 cup of filling on the bohalf of tortilla and roll in the form of a burrito.The wrap may also be folded in half like a taco. 6. Brush filled wraps lightly with vegetable oil anon a baking sheet. Bake for 10 minutes at 325 °F. will be lightly brown. Serve hot.

1⁄4 cup Quinoa, dry2 1⁄4 cups Canned low-sodium black beans, drained, rinsed 

1⁄4 cup Fresh red bell pepper, seeded, diced1⁄4 cup Fresh red onions, peeled, diced1⁄2 cup Fresh carrots, peeled, shredded 1⁄4 cup Reduced-fat white cheddar cheese, shredded (1 oz)1 tsp Chili powder1 1⁄4 tsp Ground cumin1 1⁄4 tsp Fresh Lime juice6 Whole-wheat tortillas, 6” 1 Tbsp Vegetable oil

Preparation Time: 15 minutesCooking Time: 25 minutesMakes six wraps
74 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

If desired, serve with fresh diced tomatoes, corn salsa, and/or lettuce.1 wrap provides:Legume as Meat Alternate: 1 oz equivalent meat alternate and 1 oz equivalent grains. ORLegume as Vegetable: 1⁄4 cup legume vegetable and 1 oz equivalent grains. Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously.Directions for Fiesta Wrap (continued)
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

From 10 Tips Nutrition Education Series1. Buy in bulk when items are on saleFor fresh vegetables or fruits you use often, a large size bag is the better buy. Canned or frozen fruits or vegetables can be bought in large quantitites when they are on sale, since they last much longer.2. Store brands = savingsOpt for store brands when possible. You will get the same or similar product for a cheaper price. If your grocery store has a membership card, sign up for even more savings.3. Keep it simpleBuy vegetables and fruits in their simplest form. Pre-cut, pre-washed, ready-to-eat, and processed foods are convenient, but often cost much more than when purchased in their basic forms.choosemyplate.gov/healthy-eating-tips/ten-tips.html

More Tips for Affordable Fruits and Veggies
76 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Harvest Stew Our Story When the recipe challenge team came together to work on this project, they had no idea what they had gotten themselves into. Their first task was figuring out how to organize a tasting event because their school had over 750 students. The team then experimented with different ingredients and recipes which led to the development of Harvest Stew. The school is proud that North Carolina sweet potatoes from their Farm to School program were used in this stew.This flavorful dish was created to satisfy the palate, while being a filling, nutritious meal to fuel the body for the rest of the day. Kids will be ecstatic over the taste of this recipe. School Team Membersschool nutrition professional: Pam Cecil chef: Matthias Hartmann community members: Jen Schell (Parent) and Amanda Hester (Nutritionist) students: Maria S., Bailey P., Nemiah I., Jalen W., and Ayatollah H.

david d. jones elementary school 

Greensboro, North Carolina

Dry Beans and PeasThis hearty dish is a perfect blend of spinach, sweet potatoes, red potatoes, northern beans, tomatoes, and chicken. To round out the dish, the flavors of carrots, celery, onions, and garlic take this stew to the next level!
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 124, Protein 8 g, Carbohydrate 18 g, Dietary Fiber 5 g, Total Fat 2 g, Saturated Fat < 1 g, Cholesterol 13 mg, Vitamin A 3426 IU (16

Vitamin C 9 g, Iron 2 mg, Calcium 50 mg, Sodium 57 mg

Harvest Stew 

1. Heat vegetable oil in a large pot over medium Cook onions, carrots, and celery for 5 minutes althem to brown slightly. 2. Sprinkle flour over the vegetables. Stir well. Adchicken base and water. Stir constantly. Bring to 3. Reduce heat to medium. Stir in salt-free seasoand garlic powder. Cook uncovered for 2 minutestomatoes, sweet potatoes, and red potatoes. Simuncovered for 15 minutes or until potatoes are teStir frequently. Add chicken, beans, and spinach. 4. Continue to simmer uncovered for 10 minutesServe hot.3⁄4 cup provides:Legume as Meat Alternate: 1 1⁄2 oz equivalent meat/meat a1⁄4 cup red/orange vegetable, and V cup additional vegetab

ORLegume as Vegetable: 1⁄2 oz equivalent meat, 1⁄4 cup legume 1⁄4 cup red/orange vegetable, and V cup additional vegetableLegume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

3⁄4 Tbsp Vegetable oil3⁄4 cup Fresh onions, peeled, diced L cup Fresh carrots, peeled, diced 1⁄2 cup Fresh celery, diced 1 Tbsp Enriched all-purpose flourL tsp Low-sodium chicken base1 1⁄4 cups WaterV tsp Salt-free seasoningL tsp Garlic powder1 cup Canned low-sodium diced tomatoes1 cup Fresh sweet potatoes, peeled, cubed 1” 1⁄2 cup Fresh red potato, unpeeled, cubed 1” 1 cup Cooked diced chicken, 1⁄2” pieces (3 oz)

2 cups Canned low-sodium great northern beans, drained, rinsed1⁄2 cup Fresh baby spinach, chopped

Preparation Time: 40 minutesCooking Time: 30-40 minutesMakes six 3⁄4-cup servings
78 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Purple Power Bean WrapOur Story Newman Elementary School is the largest elementary school in the Needham Public School District. It serves over 700 students in preschool through the 5th grade, offering an engaging and supportive learning environment to all of the students. The recipe competition was a great opportunity for the students to play a major role in sustaining a healthy school environment. Six students were able to participate on the recipe challenge team, which worked for several weeks trying different recipes that combined puréed beans with a variety of different ingredients.The team eventually decided that avocado and purple cabbage yielded the best color and flavor combination. Their end result was an entrée called Purple Power Bean Wrap—a delicious, nutritious, and really cool vegetarian meal. It is sure to surprise and delight your children! School Team Membersschool nutrition professional: Steve Farrell chef: Sue Findlay community members: Kim Benner (Parent) and Anne Hayek (Parent) students: James B., John B., Maeve B., Sophie F-W., Becca S., and Chloé M.

newman elementary school 

Needham, Massachusetts

Dry Beans and PeasRolled up in a whole-wheat tortilla are avocado, white beans, lettuce, and shredded purple cabbage that pack a powerful purple punch in this delicious vegetarian wrap. 
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving (1 wrap): Calories 274,Protein 8 g,Carbohydrate 38 g,Dietary Fiber 8 g, Total Fat 10 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin AIU (144 RAE),Vitamin C 24 mg, Iron 2 mg, Calcium 54 mg, Sodium 424 mg Purple Power Bean Wrap

1. Grate lemon rind on hand-held grater or citrus to make zest. Juice lemons. Set aside.2. Purée beans in a food processor or a blender usmooth. Put into a large mixing bowl and set asid3. Purée avocado, lemon juice, lemon zest, garlic

oil, chili powder, and salt until smooth. Mix into pbeans. Add shredded cabbage. Mix well. 4. You may cover and refrigerate at 40 °F for no than 2 hours to avoid browning of avocado.5. For each wrap, place L cup of bean filling on tbottom half of tortilla. Top with 1⁄2 cup of lettuce. the form of a burrito. Cut diagonally. Serve imme

1 wrap (two halves) provides:Legume as Meat Alternate: 1 oz equivalent meat alternate, 1⁄4 

green vegetable, 1⁄4 cup other vegetable, and 1 3⁄4 oz equivalenORLegume as Vegetable: 1⁄4 cup legume vegetable, 1⁄4 cup darvegetable, 1⁄4 cup other vegetable, and 1 3⁄4 oz equivalent gra1⁄2 wrap (one half) provides:Legume as Meat Alternate: 1⁄2 oz equivalent meat alternate, V 

green vegetable, V cup other vegetable, and 3⁄4 oz equivalenORLegume as Vegetable: V cup legume vegetable, V cup dar

vegetable, V cup other vegetable, and 3⁄4 oz equivalent grain

Legume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

1 tsp Lemon zest (make zest from juiced lemon)2 Tbsp Fresh lemon, juiced 2 cups Canned low-sodium great northern beans, drained, rinsed 1⁄2 cup Fresh avocado, peeled, pitted, puréed 1 Tbsp Fresh garlic, minced 2 1⁄4 tsp Extra virgin olive oilL tsp Chili powder1⁄2 tsp Salt1 1⁄2 cups Fresh purple cabbage, finely shredded 6 Whole-wheat tortillas, 10”3 cups Fresh romaine lettuce, shredded Preparation Time: 20 minutesCooking Time: 20 minutesMakes six wraps
80 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

Spanish Chickpea Stew Our Story Skyline High School is located on a beautiful 45-acre campus at the crest of the Oakland Hills in California. The recipe challenge team grew out of an existing afterschool cooking academy that teaches cooking skills and nutrition. After conducting taste tests and receiving approvals by the students, the team eventually submitted not one, but two stew recipes which were selected to be featured in this cookbook: Spanish Chickpea Stew and Sweet Potato and Black Bean Stew.The hearty Spanish Chickpea Stew will make a delightful addition to your menu. The flavors of this stew are well-balanced by the slight acidity of the tomatoes, creating a delicious main dish when served over brown rice or whole-wheat couscous. School Team Membersschool nutrition professional: Donnie Barclift chef: Jenny Huston community members: Rusty Hopewell (Health Center Nutritionist) and Sage Moore students: Karen M., Quailyn S., and Rudy R.

skyline high school 

Oakland, California

Dry Beans and PeasThe mild spicing of cumin and paprika, the heartiness of chickpeas, the soothing taste of spinach, the slight acidity of tomatoes, and the sweetness of golden raisins, create a delicious stew that will make your mouth water.
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 241, Protein 8 g, Carbohydrate 38 g, Dietary Fiber 6 g, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Vitamin A 3325 IU (159 

Vitamin C 7 mg, Iron 2 mg, Calcium 93 mg, Sodium 156 mg

Spanish Chickpea Stew 

1. In a large pot, heat olive oil over medium heat.2. Add garlic and cook for 1 minute. Add onions acontinue to cook for 2-3 minutes until onions are translucent.3. Mix in paprika and cumin.4. Add spinach and cook for 7 minutes.5. Add garbanzo beans (chickpeas), raisins, tomand chicken stock. Bring to a boil. 6. Reduce heat to low and simmer uncovered for minutes, or until raisins are plump.7. Add vinegar, salt, and pepper. Mix well. Serve 1 cup provides:Legume as Meat Alternate: 1 1⁄2 oz equivalent meat alternadark green vegetable, 1⁄4 cup other vegetable, and V cup fruORLegume as Vegetable: W cup legume vegetable, V cup darvegetable, 1⁄4 cup other vegetable, and V cup fruit. Legume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

3 Tbsp Extra virgin olive oil2 tsp Fresh garlic, minced 2 cups Fresh onions, peeled, diced 2 tsp Sweet paprika1⁄2 tsp Ground cumin3 cups Frozen spinach, chopped 2 cups Canned low-sodium garbanzo beans (chickpeas), drained, rinsed 3⁄4 cup Golden raisins1 cup Canned low-sodium diced tomatoes 1 1⁄2 cups Low-sodium chicken stock 1 Tbsp Red wine vinegar1⁄4 tsp Salt1⁄4 tsp Ground black pepperPreparation Time: 15 minutesCooking Time: 20-25 minutesMakes six 1-cup servings
82 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.

TeamNutrition.

Vegetable Chili BoatOur Story Cedar Cliff High School is committed to preparing students to be responsible adults. The school seized the competition as an opportunity to involve students, parents, and community members in a real-life challenge of creating a nutritious recipe kids enjoy. The recipe team, which included a chef, a student team member, and the school nutrition professional, created the Vegetable Chili Boat recipe. It was selected by over 250 students, and survey results indicated the majority of the students would purchase it again. This recipe packs a punch with southwest flavor! It is a delight to the eye and a fiesta for the mouth! School Team Membersschool nutrition professional: Todd Stoltz chef: Thomas Long, CEC AAC (Executive Chef, Sodexo at Holy Spirit Hospital) community member: Jaci Scott (Family and Consumer Science Teacher) student: Tessa L.

cedar cliff high school 

Camp Hill, Pennsylvania

Dry Beans and PeasThis warm and wonderful vegetarian chili will light up your palate with three flavorful beans mixed together with vegetables and spices, surrounded by crunchy corn tortilla chips, and sprinkled with a blend of cheeses.
Dry Beans and P

TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

Ingredients DirectionsNutrients Per Seving: Calories 141, Protein 7 g, Carbohydrate 21 g, Dietary Fiber 5 g, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 4 mg, Vitamin A 1226 IU (64 R

Vitamin C 14 mg, Iron 2 mg, Calcium 118 mg, Sodium 159 mg

Vegetable Chili Boat

1. Heat canola oil in a large pot over medium-higAdd onions and green peppers. Cook for 2-3 minor until tender. Add beans and stir to coat. Add cpowder. Stir. Cook for 1 minute for flavors to blen2. Add tomatoes, chicken stock, and hot sauce. Ba boil. Simmer uncovered for 10 minutes. Add topaste and mix well. Cook uncovered for an additiminutes. Bring to a rolling boil for at least 15 secoReduce heat to low and simmer to keep warm.3. Combine cheddar and mozzarella cheeses (thcheese is a garnish).4. Place 3⁄4 cup chili in a bowl. Top with 3 chips and with about 1 tablespoon of cheese blend. Serve h3⁄4 cup provides:Legume as Meat Alternate: 1 oz equivalent meat alternate

red/orange vegetable, and 1⁄4 cup oz equivalent grains. ORLegume as Vegetable: 1⁄4 oz meat alternate, V cup legume v1⁄4 cup red/orange vegetable, V cup other vegetable, and 1⁄4 oequivalent grains. Legume vegetable can be counted as either a meat alternate or legume vegetable but not as both simultaneously.

2 1⁄2 tsp Canola oil1⁄2 cup Fresh onion, peeled, diced 1⁄2 cup Fresh green bell pepper, seeded, diced 

1⁄2 cup Canned low-sodium pinto beans, drained, rinsed1⁄2 cup Canned low-sodium kidney beans, drained, rinsed1 cup Canned low-sodium black beans, drained, rinsed1 1⁄2 Tbsp Chili powder1 L cups Canned low-sodium diced tomatoes1 cup Low-sodium chicken stock1 dash Hot sauce1⁄4 cup Canned low-sodium tomato paste18 chips Low-sodium tortilla chips (about 3 oz)1⁄4 cup Reduced-fat cheddar cheese, shredded (1 oz)1⁄4 cup Low-fat mozzarella cheese, low moisture, part 

skim, shredded (1 oz)

Preparation Time: 20 minutesCooking Time: 25 minutesMakes six 3⁄4-cup servings
84 Recipes for Healthy Kids Cookbook for Homes TeamNutrition.
TeamNutrition.usda.gov Recipes for Healthy Kids Cookbook for Homes 

U.S. Department of AgricultureFood and Nutrition ServiceFNS-443October 2012The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex (including gender identity and expression), marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD).To file a complaint of discrimination, write to USDA, Assistant Secretary for Civil Rights, Office of the Assistant Secretary for Civil Rights, 1400 Independence Avenue, S.W., Stop 9410, Washington, DC 20250-9410; or call toll-free at (866) 632-9992 (English) or (800) 877-8339 (TDD) or (866) 377-8642 (English Federal-relay) or (800) 845-6136 (Spanish Federal-relay). USDA is an equal opportunity provider and employer.