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For more recipes, information & resources, please visit these websites: Oklahoma Nutrition Information & Education Project www.onieproject.org Oklahoma State University Community Nutrition Education Program www.fcs.okstate.edu/cnep Chickasaw Nation Get Fresh! www.getfreshcooking.com USDA Supplemental Nutrition Assistance Program (SNAP) www.fns.usda.gov/snap

How to apply for SNAP Benefits (Formerly the Food Stamp Program)

The Request for Services application form can be downloaded from www.okdhs.org or can be found at your local DHS office. To find the county DHS office nearest to you, go to www.okdhs.org/countyoffices. Mail, fax, or take your completed application to any DHS office. A list of the necessary materials needed for an interview is listed in the Request for Services application. Initial & renewal applications can take up to 30 days to process. Emergency benefits may be available. Benefits for SNAP & Child Care programs are placed electronically on the Oklahoma Access Card. See the table below for income guideline:

October 2016 - September 2017 People in Household Gross Monthly Income

($ earned before any deductions)

Maximum Monthly Benefits

$1736

$1287

2

1

$194

$357

3 $2184 $511

4 $2633 $649

5 $3081 $771

6 $3530 $925

7

8

$3980 $4430 $1022 $1169

Calendar Credits: This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). In accordance with Federal law & U.S. Department of Agriculture’s policy, these institutions are prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs, or disability. To file a complaint of discrimination, USDA, Director, Office of Adjudication 1400 Independence Avenue, SW, Washington, D.C. 20250 or call (866) 632-9992 (voice & TDD). USDA is an equal opportunity provider & employer. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact your local Department of Human Service Office.


About ONIE

The Oklahoma Nutrition Information & Education (ONIE) Project aims to keep Oklahoma families strong. We provide nutrition & physical activity programming across the state, focusing on stretching the food dollar, easy healthy-lifestyle tips & opportunities for free family fun.

Calendar Development ONIE’s promise to you is that every #onierecipe is quick, easy to prepare & healthy. To keep that promise, each recipe is developed, taste-tested, analyzed for nutritional value & photographed in the ONIE test kitchen. Oklahoma families have chosen these recipes as their favorites. More ONIE tested recipes are available at:

www.onieproject.org

Connect With Us! Share pictures of your favorite Hearty, Healthy & Homemade recipes by using the hashtag:

#onierecipe

Watch quick cooking videos at onieproject.org/videos

ONIE follows the MyPlate Standard to create balanced meals using all 5 food groups. Look for the MyPlate symbol to see how each recipe meets this standard!

Discover ONIE’s Online Recipe Finder Find the perfect quick & tasty meal for your family. Search by type of dish, estimated time, ingredients, or scroll through recipes until one catches your eye! Rate your favorite recipes!

www.onieproject.org/recipes El buscador digital también esta disponible en español:

www.onieproject.org/recetas


Tuscan Steak Pasta

Est. Time:

30 min

Servings:

8

Cooking Video at onieproject.org/videos

Ingredients: 5 cloves garlic, minced 1 Tbsp Dijon mustard 1 lb lean round steak, cubed 1 (13.25 oz) box whole-wheat rotini pasta Non-stick cooking spray 1 medium yellow onion, diced

1 (14.5 oz) can no-salt-added diced tomatoes, drained 4 cups chopped kale 1 cup plain non-fat Greek yogurt 1/2 cup grated parmesan cheese 2 tsp Italian seasoning

Preparation: 1. In a medium bowl, stir together garlic & mustard. Add steak & stir to coat. Set aside. 2. Prepare pasta according to package directions. Set aside. 3. Lightly coat a large, deep skillet with cooking spray & heat on medium-high. Add onion & steak. Cook 5-7 minutes or until steak is cooked through. 4. Add tomatoes & kale. Cook 3-5 minutes or until kale is wilted. 5. Stir in yogurt, cheese & Italian seasoning. Reduce heat to low & cook 5 minutes. Add pasta to skillet, stir to combine & serve.

Nutrition Facts Serving size: 1/8th recipe (268g) Servings Per Recipe 8 Amount Per Serving Calories 330

Calories from Fat 70 % Daily Value 10% 20%

Total Fat 8g Saturated Fat 3.5g Trans Fats 0g Cholesterol 40mg Sodium 210mg Total Carbohydrate 44g Dietary Fiber 5g Sugars 5g Protein 24g

Vitamin A 70% Vitamin C 80% Calcium 20% Iron 10% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

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a kale? Have extr d esh, bake Serve it fr . d or sautée

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Spanish Pork Sauté

Est. Time:

Servings:

25 min

Cooking Video at onieproject.org/videos

6

Ingredients: 1 lb red potatoes, diced 2 Tbsp olive oil 1 lb 97/3 extra-lean ground pork 4 garlic cloves, minced 2 cups grilling blend frozen vegetables (zucchini, yellow squash, red peppers, red onion)

1 (14.5 oz) can no-salt-added diced tomatoes, drained 1 cup frozen corn 1 tsp dried sage 1 lemon, juiced 1/4 cup feta cheese

Preparation: 1. Fill a large saucepan with water, add potatoes & bring to a boil. Reduce heat to medium & simmer until potatoes are fork-tender. Drain, toss with oil & set aside. 2. Meanwhile, heat a large skillet over medium. Add pork & cook 5-7 minutes, crumbling meat, stirring occasionally. 3. Add garlic & vegetable mix. Cook 3-5 minutes, stirring occasionally. Stir in tomatoes, corn & sage. Cook 5-7 minutes. 4. Stir in potatoes & lemon juice. Cook 1-2 minutes or until all ingredients are warm. 5. Divide into bowls, top with feta & serve immediately.

Nutrition Facts Serving size: 1/6th recipe (297g) Servings Per Recipe 6 Amount Per Serving Calories 210

Calories from Fat 60 % Daily Value 10% 10%

Total Fat 7g Saturated Fat 2g Trans Fats 0g Cholesterol 50mg Sodium 130mg Total Carbohydrate 22g Dietary Fiber 3g Sugars 4g Protein 20g

Vitamin A 8% Vitamin C 35% Calcium 4% Iron 10% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

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Cheesy Southwest Mashed Potatoes

Est. Time:

30 min

Servings:

Cooking Video at onieproject.org/videos

12

Ingredients: 3 lbs red potatoes, diced 1 Tbsp olive oil 1 small yellow onion, diced 1 red bell pepper, diced 1 green bell pepper, diced 1 jalapeño, finely diced

2 (4 oz) cans chopped green chilies, drained 3/4 cup 1% low-fat milk 1/4 cup plain non-fat Greek yogurt 1 1/2 cups shredded reduced-fat cheddar cheese 1/2 tsp chipotle pepper powder

Preparation: 1. Fill a large stockpot with water, add potatoes & bring to a boil. Reduce heat to medium & simmer until potatoes are fork-tender. Drain, return potatoes to stockpot & set aside. 2. Meanwhile, in a large skillet, heat oil over medium-high. Add onion & sauté 5 minutes or until translucent, stirring occasionally. 3. Stir in bell peppers & jalapeño. Sauté another 3-5 minutes. Stir in chilies & remove from heat. 4. Add milk & yogurt to the potatoes. Mash thoroughly. Add cheese, onion mixture & chipotle pepper to stockpot. Mix well. Add additional milk if needed.

Nutrition Facts Serving size: 1/12th recipe (205g) Servings Per Recipe 12 Amount Per Serving Calories 130 Total Fat 2.5g Saturated Fat 0.5g Trans Fats 0g Cholesterol <5mg Sodium 120mg Total Carbohydrate 22g Dietary Fiber 3g Sugars 4g Protein 5g

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Vitamin A 15% Vitamin C 70% Calcium 8% Iron 6% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

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apple potatoes peppers onion

wholewheat roll chicken

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South of the Border Spaghetti

Est. Time:

25 min

Servings:

Cooking Video at onieproject.org/videos

6

Ingredients: 1 (13.25 oz) box whole-wheat spaghetti Non-stick cooking spray 1 lb 90/10 ground beef 1 medium yellow onion, diced 1 cup cactus (nopales), diced 1/2 tsp pepper

2 garlic cloves, minced 1 (6 oz) can no-salt-added tomato paste 1 cup water 1 cup frozen sliced carrots 1/3 cup shredded parmesan cheese

Preparation: 1. Prepare spaghetti according to package directions. Set aside. 2. Lightly coat a large, deep skillet with non-stick cooking spray & heat over medium. Add beef, onion, cactus, pepper & garlic. Cook 10-12 minutes, crumbling meat, stirring occasionally until meat is cooked through. 3. In a medium bowl, whisk tomato paste & water until smooth. Add tomato mixture & carrots to skillet. Mix well. Reduce heat to low & cook 7-8 minutes. 4. Serve beef & vegetable mix over spaghetti. Top with parmesan cheese.

Nutrition Facts Serving size: 1/6th recipe (301g) Servings Per Recipe 6 Amount Per Serving Calories 410 Total Fat 11g Saturated Fat 4g Trans Fats 0g Cholesterol 50mg Sodium 140mg Total Carbohydrate 56g Dietary Fiber 10g Sugars 10g Protein 28g

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Vitamin A 80% Vitamin C 20% Calcium 8% Iron 40% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

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Creamy Chicken & Broccoli Orzo

Est. Time:

Servings:

30 min

Cooking Video at onieproject.org/videos

8

Ingredients: 1 (16 oz) box whole-wheat orzo 2 Tbsp olive oil 1 1/2 lbs boneless, skinless chicken breasts, diced 3 cloves garlic, minced 2 cups chopped asparagus

2 cups broccoli florets 1 (8 oz) carton fresh mushrooms, sliced 1 lemon, juiced 1 Tbsp Italian seasoning 1/2 cup shredded parmesan cheese 1/2 cup plain non-fat Greek yogurt

Preparation: 1. Prepare orzo according to package directions. Set aside. 2. In a large skillet heat oil over medium-high. Add chicken & garlic. Cook 7-10 minutes or until golden brown on all sides. 3. Add asparagus, broccoli, mushrooms, lemon juice & Italian seasoning. Cook 5-7 minutes, stirring occasionally. 4. Add orzo, cheese & yogurt to skillet. Mix well. Cook 4-5 minutes or until cheese is melted. 5. Divide evenly & serve.

Nutrition Facts Serving size: 1/8th recipe (255g) Servings Per Recipe 8 Amount Per Serving Calories 370

Calories from Fat 70 % Daily Value 15% 8%

Total Fat 8g Saturated Fat 1.5g Trans Fats 0g Cholesterol 50mg Sodium 170mg Total Carbohydrate 46g Dietary Fiber 8g Sugars 3g Protein 27g

Vitamin A 8% Vitamin C 45% Calcium 8% Iron 25% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

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orzo

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Substitute No orzo? -wheat any whole is recipe. pasta in th Memorial Day

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Lemon Shrimp Stir-Fry

Est. Time:

20 min

Servings:

Cooking Video at onieproject.org/videos

6

Ingredients: 2 cups instant brown rice 1 tsp paprika 1 Tbsp chili paste 1 lemon, juiced, divided 1 lb frozen peeled & deveined shrimp

1 Tbsp olive oil 2 cloves garlic, minced 1 medium zucchini, cut into half moons 1 (8 oz) bag sugar snap peas, ends trimmed

Preparation: 1. Prepare rice according to package directions. Fluff with a fork & set aside. 2. In a large bowl, add paprika, chili paste & half the lemon juice. Stir to combine. Add shrimp & mix well. 3. In a large skillet, heat oil over medium-high. Add garlic, zucchini & sugar snap peas. Sauté 5-7 minutes or until crisp-tender. 4. Add shrimp & marinade to skillet. Cook 4-6 minutes or until pink. Add remaining lemon juice. Toss to combine. 5. Serve shrimp & vegetables over rice.

Nutrition Facts Serving size: 1/6th recipe (219g) Servings Per Recipe 6 Amount Per Serving Calories 210 Total Fat 4.5g Saturated Fat 0g Trans Fats 0g Cholesterol 95mg Sodium 490mg Total Carbohydrate 30g Dietary Fiber 3g Sugars 3g Protein 14g

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Vitamin A 20% Vitamin C 70% Calcium 8% Iron 8% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

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Five Layer Fiesta Dip

Est. Time:

20 min

Servings:

Cooking Video at onieproject.org/videos

12

Ingredients: 3 medium tomatoes, diced 1 small yellow onion, diced 2 jalapeños, finely diced 1 cup fresh minced cilantro, divided 2 limes, juiced, divided 2 ripe avocados, diced

1 (15 oz) can no-salt-added black beans, drained & rinsed 2 Tbsp water 1 1/2 cups reduced-fat shredded cheddar cheese 1 1/2 cups non-fat plain Greek yogurt

Preparation: 1. In a large bowl, combine tomatoes, onion, jalapeños & half of the cilantro. Stir in juice of one lime. Set aside. 2. In a medium bowl, mash together avocados, remaining cilantro & lime juice. 3. In a square casserole dish, add beans & water. Mash with a fork to make a slightly chunky layer of beans. Sprinkle cheese over beans. Evenly spread avocado mixture. Layer yogurt on top. Spoon tomato mixture over top. 4. Serve immediately with multi-grain tortillas chips.

Nutrition Facts Serving size: 1/12th recipe (268g) Servings Per Recipe 12 Amount Per Serving Calories 130 Total Fat 6g Saturated Fat 1g Trans Fats 0g Cholesterol <5mg Sodium 50mg Total Carbohydrate 14g Dietary Fiber 5g Sugars 4g Protein 7g

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Aloha Chicken

Est. Time:

30 min

Servings:

Cooking Video at onieproject.org/videos

6

Ingredients: 2 cups instant brown rice Non-stick cooking spray 1 1/2 lbs boneless, skinless chicken breasts, diced 1 tsp red pepper flakes 1 lime, juiced

2 Tbsp apple cider vinegar 2 Tbsp low-sodium soy sauce 2 Tbsp honey 1 (8 oz) can pineapple tidbits, drained 1 red bell pepper, cut into strips 3 small green onions, thinly sliced

Preparation: 1. Prepare rice according to package directions. Fluff with fork & set aside. 2. Meanwhile, lightly coat a large skillet with non-stick cooking spray & heat over medium-high. Add chicken & red pepper flakes. Cook 5-7 minutes or until chicken is cooked through. 3. In a small bowl, stir together lime juice, vinegar, soy sauce & honey. Set aside. 4. Add pineapple, bell pepper & soy sauce mixture to skillet. Cook 3-5 minutes or until tender-crisp. 5. Serve chicken over rice & top with onions.

Nutrition Facts Serving size: 1/6th recipe (245g) Servings Per Recipe 6 Amount Per Serving Calories 290

Calories from Fat 50 % Daily Value 8% 4%

Total Fat 6g Saturated Fat 1g Trans Fats 0g Cholesterol 60mg Sodium 310mg Total Carbohydrate 38g Dietary Fiber 3g Sugars 13g Protein 24g

Vitamin A 15% Vitamin C 70% Calcium 4% Iron 8% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 â&#x20AC;˘ Carbohydrate 4 â&#x20AC;˘ Protein 4

August Sunday

pineapple

brown rice

bell pepper onion

chicken

Monday TIP

cottage cheese

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Chicken Ranch Pitas

Est. Time:

Servings:

20 min

Cooking Video at onieproject.org/videos

6

Ingredients: 1 Tbsp canola oil 1 lb boneless, skinless chicken breasts, sliced 1 medium tomato, diced 1 medium cucumber, diced 1 medium avocado, diced

1 small red onion, diced 1 lemon, juiced 1 tsp Italian seasoning 6 whole-wheat pitas 2 cups shredded lettuce 1 1/2 cups homemade ranch dip *(see tip)

Preparation: 1. In a large skillet, heat oil on medium-high. Add chicken & cook 7-10 minutes or until cooked through. 2. In a medium bowl, combine tomato, cucumber, avocado, onion, lemon juice & Italian seasoning. 3. Wrap pitas in a wet paper towel & microwave 10-15 seconds to warm. 4. To serve, fill pita with lettuce, chicken & vegetable mix. Fold in half & top with homemade ranch dip.

Nutrition Facts Serving size: 1 pita (347g) Servings Per Recipe 6 Amount Per Serving Calories 400 Total Fat 15g Saturated Fat 3.5g Trans Fats 0g Cholesterol 50mg Sodium 410mg Total Carbohydrate 48g Dietary Fiber 8g Sugars 5g Protein 26g

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find the *You can de homema recipe for at ranch dip ct.org! onieproje

15% 15% 15% 35%

Vitamin A 35% Vitamin C 20% Calcium 10% Iron 15% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

September Sunday

Calories from Fat 130 % Daily Value 25% 20%

Wednesday

cantaloupe tomato cucumber avocado lettuce onion

wholewheat pita

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ranch dip

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Chicken Spaghetti Squash Mac

Est. Time:

25 min

Servings:

Ingredients:

Cooking Video at onieproject.org/videos

8

2 cups broccoli florets 2 tsp chipotle pepper powder 1 cup 1% low-fat milk 1 Tbsp whole-wheat flour 1 cup reduced-fat shredded cheddar cheese 1/2 cup grated parmesan cheese

1 medium spaghetti squash 2 Tbsp olive oil 3 garlic cloves, minced 1 lb boneless skinless chicken breasts, diced 1 (8 oz) carton fresh mushrooms, sliced

Preparation: 1. In a microwave safe baking dish, add 1 inch of water. Cut squash in half, scoop out seeds & poke holes on both sides of squash using a fork. Place it face down in dish. Microwave squash 10 minutes or until soft. 2. Meanwhile, in a large skillet heat oil & garlic over medium-high. Add chicken & cook 5-7 minutes or until golden brown on all sides. 3. Add mushrooms, broccoli & chipotle powder. Cook 5-7 minutes, stirring occasionally. 4. Slowly stir in milk, flour & cheeses until smooth. Remove from heat. 5. Caution squash may be hot. Using a fork, scrape flesh of squash into a large bowl. Add skillet contents to spaghetti squash & mix well. Serve immediately.

Nutrition Facts Serving size: 1/8th recipe (286g) Servings Per Recipe 8 Amount Per Serving Calories 190

Calories from Fat 70 % Daily Value 10% 15%

Total Fat 8g Saturated Fat 2.5g Trans Fats 0g Cholesterol 40mg Sodium 460mg Total Carbohydrate 13g Dietary Fiber 3g Sugars 6g Protein 18g

Vitamin A 6% Vitamin C 45% Calcium 20% Iron 6% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 â&#x20AC;˘ Carbohydrate 4 â&#x20AC;˘ Protein 4

October Sunday

15% 20% 4% 10%

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a squash is Spaghetti substitute delicious in r noodles for regula ! s e most recip

grapefruit mushrooms broccoli squash

wholewheat toast chicken

1% milk cheese

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Sweet Potato Turkey Bake

Est. Time:

Servings:

30 min

Cooking Video at onieproject.org/videos

6

Ingredients: 1 cup instant barley 2 Tbsp olive oil 2 medium sweet potatoes, diced 1 lb 90/10 lean ground turkey 2 tsp dried rosemary 2 cloves garlic, minced

2 cups frozen kale Non-stick cooking spray 2 Tbsp whole-wheat flour 3/4 cup 1% low-fat milk 1/4 cup unsalted chicken broth 1 cup shredded part-skim mozzarella cheese, divided

Preparation: 1. Preheat oven to 350°F. In a saucepan, prepare barley according to packet directions. Set aside. 2. In a large skillet, heat oil over high. Add sweet potatoes, turkey, rosemary & garlic. Cook 10 minutes or until golden brown, crumbling turkey throughout. Add kale & stir to combine. 3. Lightly coat a large casserole dish with non-stick cooking spray. Next, combine turkey mixture & barley in the skillet. Spread mixture evenly in the casserole dish. 4. In the saucepan, add flour, milk & broth. Whisk continuously until smooth. Add ½ cup of cheese. Whisk until cheese is melted. 5. Pour sauce over turkey mixture. Top with remaining cheese & bake 10 minutes or until sauce is bubbly & cheese is melted.

Nutrition Facts Serving size: 1/6th recipe (230g) Servings Per Recipe 6 Amount Per Serving Calories 340

Calories from Fat 130 % Daily Value 20% 20%

Total Fat 14g Saturated Fat 4.5g Trans Fats 0g Cholesterol 70mg Sodium 210mg Total Carbohydrate 33g Dietary Fiber 5g Sugars 4g Protein 22g

Vitamin A 200% Vitamin C 15% Calcium 20% Iron 8% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

November Sunday

pear sweet potatoes kale

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t least Aim for a erent three diff fruits & colors of day! veggies a

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turkey

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Ham & Corn Chowder

Est. Time:

35 min

Servings:

Cooking Video at onieproject.org/videos

6

Ingredients: 1 Tbsp canola oil 1 medium yellow onion, diced 1/2 lb low-sodium ham, diced 1 cup frozen sliced carrots 1 jalapeño, finely diced 2 tsp dried thyme

4 cups unsalted chicken broth 3 Tbsp whole-wheat flour 1 lb red potatoes, cubed 2 cups frozen corn 1/3 cup 1% low-fat milk 3/4 cup reduced-fat cheddar cheese

Preparation: 1. In a large stockpot, heat oil on medium-high. Add onion, ham, carrots, jalapeño & thyme. Cook 5-7 minutes. 2. Add broth & bring to a boil. Add flour & whisk together until soup thickens. 3. Add potatoes & corn. Reduce heat, cover & cook 20 minutes or until potatoes are fork-tender. 4. Stir in milk & cheese. Cook until cheese is melted. Remove from heat & serve.

Nutrition Facts Serving size: 1/6th recipe (420g) Servings Per Recipe 6 Amount Per Serving Calories 220 Total Fat 5g Saturated Fat 1g Trans Fats 0g Cholesterol 25mg Sodium 440mg Total Carbohydrate 31g Dietary Fiber 4g Sugars 7g Protein 14g

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Vitamin A 70% Vitamin C 30% Calcium 8% Iron 8% *Percent Daily Values is based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs Calories 2,000 2,500 80g Less Than 65g Total Fat 25g Less Than 20g Sat Fat 300mg Cholesterol Less Than 300mg Less Than 2300mg 2300mg Sodium 300g 375g Total Carbohydrate 25g 30g Fiber Calories per gram Fat 9 • Carbohydrate 4 • Protein 4

December Sunday

Calories from Fat 50 % Daily Value 8% 6%

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TIP

e is This recip ake with great to m oliday ver h your lefto ham!

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multigrain crackers

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Making

SENSE

Of

Nutrition Labels

Serving Size • All values on the label are based on 1 serving size. • If you eat 2 servings, multiply all values by 2. • If you eat 1/2 the serving, cut all values in half.

Calories • Calories are the energy that is supplied in food. If it is not burned up during the day, it will be stored in the body as fat. Fat & Sodium • Aim for less than 65g of Total Fat a day. • Aim for less than 300mg of Cholesterol a day. • Aim for less than 2,300mg of Sodium a day. • Drain & rinse canned foods to reduce sodium up to 41%. • Purchase no-salt-added or low-sodium foods.

Carbohydrates • Aim for 300g Total Carbohydrates a day. • Aim for at least 25g of Fiber a day. • Fiber helps digest food & helps you feel full longer.

Protein • Aim for 20g of Protein a meal, 50-60g total a day. • Eat small servings of lean meat, fish & poultry. • Look for proteins other than meat, such as beans. These usually have less fat & more fiber.

Vitamins & Minerals • Aim for a total of 100% in all nutrients, vitamins & minerals each day. • The food item is a good source of a vitamin or mineral if the % Daily Value is 10% or more; a great source is 20% or more.

% Daily Values (DV) • Based on your individual needs, the daily values are used as a general guide for the total amount needed a day. Listed are suggestions for the average or active individual.

Individual Needs • The average person needs 2,000 calories a day. • An active person (moderate to vigorous activity at least 1 hour a day) will need closer to 2,500 calories. • To lose 1 pound a week, reduce daily intake by 500 calories & increase physical activity. • Eating less than 1,500 total calories a day is not recommended.

match 1

Salt Check

for

mg sodium

GOOD!

BAD!

1

calorie

Daily Goal: Strive for less than

2300mg of sodium per day

Look for

recipes

www.onieproject.org/choose-less-salt


1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23.

Bartlesville Farmers Market Brookside Farmersâ&#x20AC;&#x2122; Market, Tulsa Cherry Street Farmersâ&#x20AC;&#x2122; Market, Tulsa Chickasha Farmers Market Duncan Farmers Market Greenwood Farmers Market, Tulsa Guthrie Farmers Market Jay Farmers Market Johnston County Farmers Market, Tishomingo Kinfolk Farmers Market, Oklahoma City Lawton Farmers Market Muskogee Farmers Market Norman Farm Market Nowata CAN Garden Market Okmulgee Farmers Market OSU-OKC Farmers Market, Oklahoma City Ottawa County Farmers Market, Miami Owasso Farmers Market Pottawatomie County Farmer Co-Op, Shawnee R&G Mobile Market, Tulsa Stilwell Farmers Market Tahlequah Farmers Market Uptown Farmers Market, Oklahoma City

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www.onieproject.org/farmersmarkets

Truth about SNAP MYTH

An adult must have legal custody of a child in order to receive SNAP benefits for that child.

TRUTH

Even without legal custody, as long as the child lives in your home the child can be included in your household. Your caseworker will discuss who can be included in your food benefits household during your interview.

MYTH

I cannot own a car and receive SNAP benefits

TRUTH

You can own a car and receive SNAP benefits. Specific rules can be discussed with your caseworker.

TRUTH

Your DHS caseworker will check to see if you are eligible for other assistance programs. Each assistance program has different eligibility guidelines. Therefore, it is possible for you to receive benefits from one program but not another.

MYTH

If I receive Medicaid, I should automatically qualify for SNAP benefits.

MYTH

Everybody receives the same amount of SNAP benefits each month.

Find how to apply for SNAP Benefits on the back of the calendar.

TRUTH

Nearly every household is different when it comes to the amount of SNAP benefits received. The amount of SNAP benefits can vary depending on household size, income, living costs, medical costs, and other factors.


ONIE Project 2017 Nutrition Calendar