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Recipes
from the May 18, 2013 Recipe Contest
Turkey Wrap with Mixed Vegetables, Apple and Popcorn - Marina Bowsher
Turkey wrap
3 oz honey maple turkey
4 ounces cucumber
1 ring sweat red pepper
1/8 C tzaziki
1 whole wheat tortilla
Mixed Vegetables
5 baby carrots
5 small pieces (2”) celery
3T hummus for dipping
Fruit: ½ Gala Apple
Snack: 1 C air-popped popcorn in 1/2t olive oil with 1tsp. Brewers yeast and dash of sea salt
Whole Wheat Pita Bread, Hummus, Apple and Classy Kale & Brussels Sprouts Salad - Rebecca Letsinger (6th grade) and Nancy Letsinger
Ingredients
1/8 cup fresh lime juice
1 tablespoons Dijon mustard
1/8 cup of finely chopped onion
1 small garlic clove, minced
1/8 teaspoon salt
Ground black pepper
1/2 large bunch of Tuscan kale (about 1 pound), center stem discarded, leaves thinly sliced
6 ounces Brussels sprouts, trimmed, finely shredded with a knife
1/4 cup extra-virgin olive oil
1/4 cup almonds with skins, coarsely chopped
1/3 cup finely grated parmesan cheese
Directions
To make dressing: Combine lime juice, Dijon mustard, onion, garlic, salt, and pepper in a small bowl. Stir to blend. Slowly whisk in olive oil. Set aside.
Mix thinly sliced kale and shredded Brussels sprouts in a large blow. Add dressing and cheese to kale mixture; toss to coat.
Toast almonds in a toaster oven or skillet. Stir almonds into salad.
Cover and chill salad for at least 20 minutes before serving.
Servings: 4
Happy Bean Pancake with Mango - Josie James-Le (5th grade) and Cait James
Ingredients
Fruit – 8 grape or cherry tomatoes, 1 avocado (cut into large chunks), 2 yellow mangos cut & served on the side
Vegetables – carrot coins (1 carrot sliced about 1/8” thick), 2 cloves of pressed garlic
Protein – 2 cans of black or pinto beans
Grains – 4 whole grain tortillas
Dairy – grated cheese (about 8 ounces)
Fats – 1 TBSP canola oil
Seasonings: 1 tsp garlic salt, ¼ tsp black pepper, 1 tsp ground cumin
Directions
Drain beans but save some of the bean liquid.
Cook beans in a skillet with the oil and garlic. Add garlic salt, black pepper & cumin. Taste and add more if needed. Mush beans with a masher. Add a little water and some of the bean liquid you set aside so it gets mushier.
Heat tortilla on both sides in another skillet.
Take a large spoonful of the bean mixture and spread over a whole grain tortilla. Cover the whole tortilla so you can’t see it. Remove from pan. Take 2 cherry or grape tomatoes and make eyes on your bean pancake. Use one or two big chunks of avocado to make a nose in the middle. Use the carrot coins to make a mouth. Take the grated cheese and sprinkle it on the face to make freckles. You can also put some along top and side edges to make hair.
Serve with chunks of juicy, yellow mango on the side.
Repeat with the remaining tortillas.
MC Old Bay Fish Soft Whole Grain Corn Tacos with Tropical Fruit Salsa, Crunchy Spinach Salad with Cilantro Lime Yogurt Dressing and Garden Patch Quinoa - Diane Ganci
MC Old Bay Fish Soft Whole Wheat Tacos
Ingredients
12 oz. Tilapia Filets, raw
2 tsp. Old Bay Low Sodium Seasoning
1 tsp. Olive Oil
1 cup Napa Cabbage, thinly sliced julienne
1/2-cup Granny Smith Apple, peeled, cored, thinly sliced julienne
1/2-cup Carrot, shredded
2 Tbsp. Cilantro Lime Yogurt Dressing [recipe below]
8 each Whole Grain Whole Wheat Flour Tortillas – 6-inches
Method
Sprinkle the tilapia filets lightly with the low sodium Old Bay Seasoning and place on a sheet pan that has been lightly brushed with olive oil. Bake in a 350-degree oven for 10-13 minutes or until the fish has reached an internal temperature of 145-degrees.
In the meantime, prepare the slaw: Combine thin julienne Napa cabbage, Granny Smith apple, and shredded carrots with cilantro lime yogurt dressing and reserved pineapple juice. Cover and refrigerate until ready to assemble tacos.
Remove the fish from the oven. Break the fish into small pieces, place in a bowl, and cover with saran and keep warm until ready to assemble the tacos.
To assemble tacos:
Wrap the corn tortillas in foil and heat in a preheated 350-degree oven for 10-12 minutes or until the tortillas are soft and pliable. Remove the warm tortillas from the oven. Spoon 1 1/8-cup apple/cabbage slaw down the center of each warm whole-wheat flour tortilla. Then top the slaw with 1 oz. seasoned cooked tilapia pieces. Fold the filled tortilla in half to seal in the filling.
Top with Tropical Salsa Fresca.
Tropical Salsa Fresca
Ingredients
1/2-cup Mango, fresh small dice
1/2-cup Pineapple tidbits, packed in water or juice, drained
1/2-cup Cucumbers, peeled, seeded, small dice
1/4-cup Red Bell Peppers, seeded, small dice
2 Tbsp. Green Bell Peppers, seeded, small dice
2 Tbsp. Red Onion, minced
1 tsp. Jalapeno Peppers, seeded, minced
3 Tbsp. Cilantro, fresh, finely chopped
1 Tsp. Garlic, fresh, minced
Method
Add all of the ingredients in a large bowl. Toss well to combine. Cover with saran and refrigerate until ready to serve
Garden Patch Quinoa
Ingredients
3/4-cup Quinoa
12 oz. Low Sodium Vegetable Broth
3 Tbsp. Green Bell Peppers, small dice
2 Tbsp. Red Bell Peppers, small dice
1 Tbsp. Yellow Onions, small dice
1 Tbsp. Scallions, small dice
2 tsp. Olive Oil
3 Tbsp. Tomatoes, Fresh, small dice
3 Tbsp. Green Peas, frozen
3 Tbsp. Corn, frozen
Method
Rinse the quinoa with cold water through a fine mesh strainer and set it aside. Note: if using pre-rinsed quinoa you can eliminate this step.
Place the vegetable broth in a medium-sized saucepan with a tight fitting lid and bring to a low simmer.
In a small bowl, toss together the green bell peppers, red bell peppers, red onions, scallions and olive oil. Stir well to combine and coat the vegetables. Transfer the vegetables to a sheet pan and place in a 350-degree oven for 15 minutes or until the vegetable are soft and the onions are golden brown.
Transfer the roasted vegetables along with the tomatoes, green peas, corn and rinsed quinoa to the simmering vegetable stock. Stir well to combine all of the ingredients. Bring the liquid to a boil uncovered, and then lower to a simmer, stir the ingredients of the pot and cover tightly with the lid.
Simmer for 15-20 minutes or until the quinoa is tender and all of the liquid has been absorbed. Fluff up the Garden Patch Quinoa with a fork and then serve.
Crunchy Spinach Salad with Cilantro Lime Yogurt Dressing
Ingredients
2 cups Fresh Baby Spinach
1 cup Celery, thinly sliced
Method
Wash the fresh baby spinach well and remove any tough stems. Transfer the washed spinach to a colander set over a bowl. Wash the celery well and then slice thinly on the bias. Combine the spinach and celery in a large bow, cover loosely with plastic wrap and refrigerate until ready to use.
Before service place 1/4- cup of the Cilantro Lime Yogurt Dressing in the bottom of a large bowl. Add the prepared spinach/celery and toss well to lightly coat the vegetables with the dressing.
Cilantro Lime Yogurt Dressing
Ingredients
1 each Fresh Lime
3/4-cup Low Fat Plain Greek Yogurt
2 Tbsp. Fresh Cilantro Leaves, stems removed, minced
1/2 tsp. Ground Cumin
1/2 tsp. Chili Powder
1/4 tsp. Granulated Garlic
1/8 tsp. Black Pepper
Method
Wash the lime well. Roll the lime on a cutting board by pressing down firmly with the palm of your hand. This will allow the lime to release more juice. Using a box grater or micro-plane zest the rind of the lime into a small bowl. Do not grate any of the white pith just below the rind of the lime. Cut the lime in half and squeeze the juice into the bowl along with the grated zest. Whisk the plain Greek yogurt and minced cilantro into the juice & zest. Season with ground cumin, chili powder, granulated garlic and black pepper. Mix well to combine. Cover and refrigerate until ready to serve.
Kale, Bean and Fruit Pita Pockets - Aura Triana
Ingredients
8 oz. of red kidney beans, boiled and drained
4 oz. of orange, apple or peach slices
4 oz. of raisins
6 oz. of kale leaves, cut in 1-inch strips
4 whole wheat pita breads (8 oz.)
2 oz. of shredded low fat cheese
1 oz. of olive oil
2 tbs. of water
Cooking directions
Soak raisins in water for 15 minutes.
Sauté kale leaves and raisins in the olive oil, with the water in which they were soaked, until all the leaves are bright green (5 to 7 minutes).
Turn the heat off and add the orange, apple or peach slices and the beans. Toss and drain to eliminate excess liquid.
Add the cheese, stuff the pitas and serve.
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