Apple Tuna Sandwiches
Serving Size: 1 sandwich
Yield: 3 servings

Ingredients:
1 can (6.5 ounces) drained tuna, packed in water
1 apple
1/4 cup yogurt, lowfat vanilla
1 teaspoon mustard
1 teaspoon honey
6 slices whole wheat bread
3 lettuce leaves

Directions:
1. Wash and peel the apple. Chop it into small pieces.
2. Drain the water from the can of tuna.
3. Put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well.
4. Spread 1/2 cup of the tuna mix onto each 3 slices of bread.
5. Top each sandwich with a washed lettuce leaf and a slice of bread.

Nutrition Facts: Calories, 250; Calories from fat, 30; Total fat, 0g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 0mg; Sodium, 360mg; Total Carbohydrate, 37g; Fiber, 5g; Protein, 21g; Vit. A, 2%; Vit. C, 4%; Calcium, 8%; Iron, 15%.

Source: Adapted from: Pennsylvania Nutrition Education Network Website Recipes, USDA, Snap-ed Connection.

Serving Size: 1 wrap
Yield: 4 servings

Ingredients:
2 ripe mangos, peeled, pitted, and diced
1½ cups chopped roasted chicken breast
2 green onions, sliced
2 tbsp fresh basil, chopped
½ red bell pepper, chopped
1½ cups shredded Savoy or Napa cabbage
2 medium carrots, grated
1/3 cup fat-free cream cheese
3 tbsp natural creamy peanut butter, unsalted
2 tsp low-sodium soy sauce
4 whole-wheat tortillas, 8”

Directions:
1. Cut mangos, vegetables, and chicken. Place in a mixing bowl and toss until well mixed.
2. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
3. To assemble: lay out tortillas on a flat surface. On each tortilla, spread ¼ of cream cheese mixture and top with mango, vegetable, and chicken mix. Roll up tightly, tucking in ends of tortilla. Secure with toothpicks.
4. To serve, cut each wrap in half.
5. If not serving immediately, refrigerate; holds well overnight.

Nutrition Facts: Calories, 440; Calories from fat, 110; Total fat, 12g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 50mg; Sodium, 570mg; Total Carbohydrate, 57g; Fiber, 9g; Protein,29 g; Vit. A, 170%; Vit. C, 160%; Calcium, 25%; Iron, 15%.

Source: www.choosemyplate.gov

Yield: 12 servings

Ingredients:
6 English muffins
3⁄4 cups barbecue sauce
1 1⁄2 cup chicken (cooked, cut-up)
3⁄4 cups chedder cheese (shredded, smoked or regular)
1 bell pepper (chopped)


Directions:
1. Wash hands and any cooking surface
2. Heat oven to 450°F
3. Slice English muffins in half and place on ungreased, large cookie sheet.
4. Cut-up bell pepper
5. Spread barbecue sauce on English muffins to within ¼ inch of edges. Top with chicken, cheese and bell pepper.
6. Bake 7 to 12 minutes or until cheese is melted.

* Substitutions:
English muffins = Pizza bread
Chicken = Pinto beans, chopped tomatoes and chopped onions

Nutrition Facts: Calories, 130; Calories from fat, 15; Total fat,  2g; Saturated fat, 0.5g; Trans fat 0g; Cholesterol, 15mg; Sodium, 320mg; Total Carbohydrate, 19g; Fiber, 1g; Protein, 9 g; Vit. A, 2%; Vit. C, 15%; Calcium, 4%; Iron, 8%.

Source: www..nal.usda.gov/recipes

Serves: 4

Ingredients:
3 cups broccoli florets
1 large red bell pepper, cut into strips
16 button mushrooms, sliced
4 eggs, plus egg whites from 8 eggs
¼ cup milk, fat-free
½ cup ricotta cheese
2 tbsp grated parmesan cheese
1/8 tsp salt
1/8 tsp pepper
Cooking spray

Directions:
1. Cut vegetables as directed.
2. Whisk eggs and milk in a medium mixing bowl.
3. Spray 10-inch non-stick skillet with cooking spray; heat.
4. Add broccoli, peppers, and mushrooms; sauté about 3-5 minutes, then remove from pan.
5. To cook one omelet: Use cooking spray as needed. Add ¼ of the egg-milk mixture to hot skillet, and let spread to cover bottom of pan. When egg begins to thicken on top, sprinkle with ¼ of the parmesan cheese. Dab ½ of the omelet with ricotta cheese; spread a portion of the vegetable mixture. Fold the other ½ of omelet over the vegetables and let cook about 1 more minute. Slide onto plate. Season lightly with salt and pepper.
Repeat step 5 to cook all omelets.
Garnish omelets with remaining vegetable sauté mix.

Nutrition Facts: Calories, 180; Calories from fat, 60; Total fat, 7g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 195mg; Sodium, 350mg; Total Carbohydrate, 12g; Fiber, 3g; Protein, 22g; Vit. A, 60%; Vit. C, 170%; Calcium, 15%; Iron, 10%.

Source: www.choosemyplate.gov

Yield: 4 servings

Ingredients:
1 large sweet potato (orange flesh)
2 cups fresh kale, chopped
1 tbsp vegetable oil, divided
1½ cups water
1 cup non-fat milk
¾ cup grits, quick cooking
¼ tsp salt
4 eggs

Directions:
1. Preheat oven to 350 °F
2. Coat 4 individual soufflé dishes with 1 tsp vegetable oil.
3. Make 3-4 slits in sweet potatoes; cook in microwave until just soft. When cool enough to handle, peel, cut into chunks, and puree in food processor.
4. Heat remaining vegetable oil in sauce pan, and sauté kale about 5 minutes.
5. In a medium sauce pan, boil water and milk, add grits and sweet potatoes; cook for 5 minutes. Remove from heat; stir in sautéed kale.
6. Divide grits mixture evenly among 4 soufflé dishes (or place all in casserole dish). Make 4 depressions in the grits mixture with the back of a large spoon. Carefully break one egg into each hollow. Bake uncovered for 30 minutes until eggs are cooked. Let cool 10 minutes before serving.

Nutrition Facts: Calories, 280; Calories from fat, 80; Total fat, 9g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 185mg; Sodium, 410mg; Total Carbohydrate, 38g; Fiber, 4g; Protein, 12g; Vit. A, 280%; Vit. C, 40%; Calcium, 15%; Iron, 15%.

Source: www.choosemyplate.gov

Yield: 4 servings

Ingredients:
1 cup low-fat cottage cheese
1½ cups red grapes, quartered
1 stalk celery, chopped
¾ cup dry roasted cashews, unsalted, coarsely chopped
Ground black pepper to taste
2 tbsp fresh parsley, chopped
8 lettuce leaves
8 slices whole-grain bread

Directions:
1. In a medium bowl, mix cottage cheese, grapes, celery, cashews, parsley, and ground black pepper.
2. Toast bread and build sandwiches following steps 3 and 4.
3. Spread ¼ salad mix on 4 of the bread slices.
4. Add two lettuce leaves to each sandwich; top with 2nd bread slice.

Nutrition Facts: Calories, 380; Calories from fat, 140; Total fat, 16g; Saturated fat, 3.5g; Trans fat 0g; Cholesterol, 5mg; Sodium, 430mg; Total Carbohydrate, 45g; Fiber, 6g; Protein, 19g; Vit. A, 80%; Vit. C, 15%; Calcium, 15%; Iron, 20%.

Source: www.choosemyplate.gov

Yield: 4 servings

Ingredients:
8 oz. white button mushrooms
8 oz. cremini mushrooms
¼ lb. 90% lean ground beef
1½ tbsp. canola oil
½ cup chopped onion
1 garlic clove, minced
1 8 oz. can no-salt-added tomato sauce
1 tbsp. chili powder
1 tbsp. brown sugar
1 tsp. cider vinegar
1/8 tsp. ground black pepper
4 whole-wheat buns

Directions:
1. Chop mushrooms to approximate size and texture of cooked ground beef.
2. Heat a sauté pan over medium-high heat.
3. Add ground beef and mushrooms, and cook.
4. Sauté until ground beef is done.
5. Remove mushroom-beef mixture from pan.
6. Add onions and garlic to pan; cook until golden.
7. Return mushroom-beef mixture to pan, along with remaining ingredients.
8. Simmer about 10 minutes; remove from heat.

Nutrition Facts: Calories, 280; Calories from fat, 100; Total fat, 11g; Saturated fat, 2g;Trans fat 0g; Cholesterol, 20mg; Sodium, 240mg; Total Carbohydrate, 37g; Fiber, 6g;Protein,13 g; Vit. A, 15%; Vit. C, 10%; Calcium, 8%; Iron, 15%.

Source: www.choosemyplate.gov

Serving Size: 2 tablespoons dip, 2 apple slices; 2 baby carrots, 1 pretzel rod

Ingredients:
8 ounces vanilla yogurt, non-fat
8 ounces peanut butter, reduced fat
4 medium apples, sliced
32 baby carrots
16 pretzel rods

Directions:
1. Combine yogurt & peanut butter; mix well.
2. Serve with apples, carrots & pretzels.

Nutrition Facts: Calories, 140; Calories from fat, 45; Total fat, 5g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 0mg; Sodium, 220mg; Total Carbohydrate, 20g; Fiber, 2g; Protein,13 g; Vit. A, 60%; Vit. C, 6%; Calcium, 4%; Iron, 4%.

Directions:
1. Spread cream cheese evenly over tortilla. Layer spinach leaves over cream cheese.
2. Chop red pepper and fresh mushrooms. Layer on top of spinach.
3. Add scallion and avocado. Roll, and wrap in foil for easy packing.

Nutrition Facts: Calories: 298; Total Fat: 10.5g; Saturated Fat: 2.9g; % of Calories from Fat: 32%; Cholesterol: 8mg; Carbohydrates: 40.2mg; Dietary Fiber: 24.6g; Sodium: 675.2mg; Protein: 11.8g.

Source: http://www.fruitsandveggiesmorematters.org

Serves: 4

Ingredients:
½ lb. frozen cooked cocktail shrimp (thawed, peeled, and deveined)
1 8-oz can yellow corn kernels, no salt added, drained
1 cup canned black beans, no salt added, drained and rinsed
1 stalk celery, diced
2 tbsp. chopped onion
2 tbsp. reduced-fat mayonnaise
½ tsp salt-free Caribbean citrus seasoning
8 slices whole-grain bread
2 tomatoes, thinly sliced
4 leaves Bibb lettuce or other leaf lettuce

Directions:
1. Chop shrimp coarsely.
2. Mix together shrimp salad ingredients (everything except for the bread, tomato slices, and lettuce).
3. Divide salad evenly among 4 slices of bread; spread to edges of bread.
4. Top with tomato slices, lettuce, and second bread slice.

Nutrition Facts: Calories, 330; Calories from fat, 50; Total fat, 6g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 115mg; Sodium, 450mg; Total Carbohydrate, 43g; Fiber, 8g; Protein, 27g; Vit. A, 20%; Vit. C, 20%; Calcium, 15%; Iron, 20%.

Source: www.choosemyplate.gov

Yield: 4 Servings

Ingredients:
2 cups zucchini, shredded
1  potato, medium (peeled and shredded)
1⁄4 cup onion, finely chopped
1⁄4 teaspoon salt
1⁄4 cup whole wheat flour
1 1⁄2 cup spinach, chopped and steamed
1⁄2 teaspoon pepper
1⁄4 teaspoon ground nutmeg
1 egg, beaten
applesauce (optional)

Directions:
1. Combine the first eight ingredients in a bowl.
2. Stir in egg and mix well.
3. Drop batter by 1/4 cups onto a well-greased hot griddle and flatten to form patties.
4. Fry until golden brown; turn and cook until the second side is lightly browned. Drain on paper towels and serve with applesauce, if desired.

Cost: Per recipe: $2.30;  Per serving: $0.57

Nutrition Facts: Calories, 90; Calories from fat, 15; Total fat, 1.5g; Saturated fat, 0.5g; Trans fat 0g; Cholesterol, 45mg; Sodium, 180mg; Total Carbohydrate, 16g; Fiber, 2g; Protein, 6g; Vit. A, 25%; Vit. C, 35%; Calcium, 4%; Iron, 8%.

Source: http://recipefinder.nal.usda.gov/

Serving Size: 3 Taquitos
Yield: 4 Servings

Ingredients:
2 c. frozen vegetables, thawed (peas, carrots, corn)
⅓ c. Monterey Jack cheese, shredded
12 corn tortillas, warmed
2 tsp. vegetable oil
2 c. salsa
½ avocado, chopped

Directions:
1. Preheat oven to 450°F. In a medium bowl, mix vegetables and cheese.
2. Spoon ¼ c. vegetables and cheese mixture into the center of each tortilla.
3. Roll each tortilla up tightly and place taquitos on a baking sheet.
4. Brush each taquito lightly with oil. Bake until crispy, about 7 to 10 minutes.
5. While taquitos are baking, mix salsa with avocado.
6. Spoon salsa mixture over taquito and serve.

Nutrition Facts per Serving: Calories 360, Total Fat 12 g (18% DV), Saturated Fat 3 g (13% DV), Cholesterol 10 mg (3% DV), Sodium 230 mg (10% DV), Total Carbohydrate 56 g (19% DV), Dietary Fiber 8 g (32% DV), Sugars 3 g, Protein 8 g, Vitamin A 80%, Vitamin C 20%, Calcium 10%, Iron 10%.

Source: University of Nebraska-Lincoln Extension

Directions:
1. Preheat oven to 400° F.
2. Combine tomatoes, garlic, onion, basil and olive oil in a bowl. Season with salt and freshly ground black pepper, to taste. Set aside.
3. Arrange bread on a baking sheet in a single layer. Bake about 5 to 7 minutes until it begins to brown slightly.
4. Remove bread from oven and transfer to a serving platter.
5. Serve the tomato mixture in a bowl with a serving spoon and let everyone help themselves. Or place some on each slice of bread before serving. If adding the tomato mixture yourself, add it at the last minute or the bread may become soggy.

Tip: •If you’re short on time, the tomato topping (minus the basil) can be made earlier in the day and refrigerated. •Wait until you're ready to turn on the oven for the bread before chopping and adding the basil. Set mixture aside at room temperature while the bread is toasting.

Nutrition Facts: Calories, 110; Calories from Fat,30; Total Fat, 3.5g, 5%DV; Saturated Fat , 0.5g, 3% DV; Trans Fat, 0g; Cholesterol; 0mg; Sodium, 270mg, 11% DV; Carbohydrate, 17g; Dietary Fiber 1g, 4%DV; Protein, 3g; Vitamin A, 6%; Vitamin C, 10%; Calcium, 2%; Iron, 6%.

Source: Healthy Eating By Alice Henneman, MS, RD, Extension Educator, University of Nebraska-Lincoln Extension

Directions:
1. Wash and prepare vegetables.
2. In a large skillet over medium heat, combine turkey, taco seasoning, and water.
3. Bring mixture to boil, reduce heat and simmer 5 minutes, stirring occasionally.
4. Place tortillas on a cooking sheet. Bake at 375° F for 4-7 minutes or until tortillas are crispy.
5. Spread tortillas with a tablespoon of beans. Top with 1/4 meat mixture and cheese.
6. Return tortillas to oven to cook for 2-3 minutes or until cheese is melted.
7. Top with tomatoes, lettuce, onions and taco sauce. Garnish with yogurt and guacamole, if desired.

Nutrition Facts: Calories, 220; Calories from fat, 35; Total fat, 4g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 50mg; Sodium, 420mg; Total Carbohydrate, 20g; Fiber, 3g; Protein, 26g; Vitamin A, 4%; Vitamin C, 6%; Calcium, 8%; Iron, 10%.

Source: Snap-ed Recipe collection, www.recipefinder.nal.usda.gov