Dietitian’s Corner

Quick Black Bean Quesadillas

Mar 22, 2019

Ingredients: ½ cup red or green bell pepper, chopped 1 cup grated cheddar cheese ½ cup black beans, cooked and drained 4 whole wheat or corn tortillas ¼ cup salsa ¼ cup lettuce Vegetable oil spray   Directions: Spray pan with vegetable oil.  Heat pan over medium heat and place one tortilla into the pan. …

Whole Grain Corn Muffins

Mar 15, 2019

Ingredients: 1¾ cups stone ground cornmeal ¾ cup whole wheat flour 3 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon salt 1½ cups buttermilk 2 large eggs 3 tablespoons margarine, melted and cooled Non-stick cooking spray Directions: Preheat oven to 425º F. Spray muffin pan with non-stick cooking spray.  In a large  mixing bowl,…

Strawberry Mango Smoothie

Mar 7, 2019

Ingredients: 2 cups strawberries, rinsed 1 large ripe mango (about 1 cup cubed) 1-1/2 cups low-fat or fat-free milk 1 cup fat free vanilla yogurt ¼ teaspoon dried mint (optional) Ice cubes   Directions: Combine the strawberries, mango cubes, and milk in the container of a blender.  Blend on high until smooth, about 1 minute. …

Southwest Pasta Salad

Mar 1, 2019

Ingredients: 16 ounces whole wheat twist pasta 1 can pinto beans 1 can black beans 2 cans whole kernel corn 1 small can sliced black olives 1 jar (16 ounces) chunky Picante sauce 1 package taco seasoning 1 cup fat-free Italian dressing   Directions: Prepare pasta as directed on the package.  While pasta is boiling,…

Chunky Vegetarian Chili

Feb 22, 2019

Ingredients: 1 tablespoon vegetable oil 2 cups chopped onion ½ cup chopped green bell pepper ½ cup chopped yellow bell pepper 2 cloves garlic, minced 1 tablespoon brown sugar 1½ tablespoons chili powder 1 teaspoon ground cumin 1 teaspoon dried oregano ½ teaspoon salt ½ teaspoon black pepper 2 cans stewed tomatoes, undrained 2 cans…

Chewy Granola Bars

Feb 15, 2019

Ingredients: 2 cups dry oatmeal 2 cups crisp rice cereal ½ cup raisins or dried cranberries ½ cup brown sugar, firmly packed ½ cup light corn syrup ½ cup creamy peanut butter 1 teaspoon vanilla Non-stick cooking spray Directions: Coat bottom and sides of a 9 x 13 inch pan with non-stick cooking spray. In…

Ready to Whirl Smoothie

Jan 30, 2019

Ingredients: ½ cup fruit ½ cup low-fat or fat-free yogurt Ziploc sandwich bags ½ cup low-fat or fat-free milk ½ cup 100% juice Directions: Combine ½ cup of your child’s favorite fruit and ½ cup of   yogurt.  Make as many different combinations as you want.  Freeze in individual Ziploc bags. Label, date, and lay flat…

Pear & Pomegranate Salad

Jan 23, 2019

Ingredients: 3 cups green leaf lettuce, rinsed and torn 1 Bartlett or Anjou pear ? cup pomegranate seeds 1 tablespoon vegetable oil 2 tablespoons pomegranate juice 1 tablespoon lemon juice 1 teaspoon Dijon-style mustard ½ tablespoon honey Ground black paper to taste   Directions: Divide  lettuce into two bowls. Halve and core pear, then cut…

Sweet Breakfast Quesadillas

Jan 18, 2019

Ingredients: 4 whole wheat tortillas 1 tablespoon margarine, melted 6 ounces fat-free cream cheese 2 tablespoons seedless strawberry preserves 1½ cups sliced strawberries (fresh or frozen Directions: Preheat oven to 400º F.  Brush one side of each tortilla with melted margarine.  Place buttered side down on a large baking sheet.  In a small mixing bowl,…

Fantastic Fruit Dip

Jan 8, 2019

Ingredients: 1 (8 ounce) package cream cheese, softened 1 (14 ounce) can sweetened condensed milk 1 teaspoon fresh lemon juice Directions: In a medium bowl, blend the softened cream cheese, sweetened condensed milk, and lemon juice.  Cover and chill in the refrigerator at least three hours before serving. Makes 20 servings   Recipe adapted from…