January Menu Guide

JANUARY MENU

Alexis Hamilton SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Science Center

bold = in Best Practice Menu Recipes book italics = food of the month

Week 1

Monday

January Tuesday

Wednesday

WG Muffin, mixed berries, 1% WG Cinnamon toast, peanut WG Cereal (Wheat Chex), butter*, banana slices, 1% Milk blueberries, 1% milk milk

Thursday

WG toast, baked scrambled eggs, 1/2 c kiwi, 1% milk

Breakfast

Lunch

Snack Week 2

Breakfast

Friday

Overnight oatmeal, frozen sweet cherries (thawed), 1% milk

Magic Meatloaf (black beans) , Pulled pork on WG bun, 1/4 c From the Garden Rice, 1/4 c coleslaw (regular & red cabbage ), 1/4 c strawberries, green grapes, 1% milk 1% milk

Indian tacos on WG pita (pinto Red Monster Soup, grilled beans) topped with cheese, cheese on WG bread, 1/4 c lettuce & tomato, 1 fresh cutie pears, 1% milk orange, 1% milk

WG Snowy Day Sandwiches (add fresh arugula ), 1/4 c pineapples, 1% milk

Kids assemble: 1/2 c low-sugar Sliced cucumbers, hummus yogurt, 1/2 c blueberries, 1/4 c (garbanzo beans/chickpeas) grape nuts (WG)

Nuts (peanuts , almonds, etc), red apple slices, peanut 1/2 banana butter*

Applesauce, hard boiled egg

Monday

Wednesday

Friday

Tuesday

WG English muffin topped with WG toast with peanut butter* WW Applesauce pancakes, spread & strawberry slices, 1% 1/2 c mixed berries, 1% milk banana slices and cinnamon, milk 1% milk

Thursday

Scrambled eggs with diced bell biscuits, sausage gravy, green peppers and cheese, WG toast, apple slices, 1% Milk 1/2 c thawed mango, 1% milk

Grilled chicken WG wrap with lettuce and tomato, 1/4 c red grapes, 1% milk

Lunch

WG Chicken Alfredo, 1/4 c WW Bowtie Pasta, topped Cheese quesadilla on WG Sweet potato & black bean tortilla, Three Bean Salad, 1/4 stew (swiss chard) , WG peas & carrots, 1/4 c red apple with grilled skinless chicken breast (chopped or sliced), 1/4 c pomegranate arils, 1% milk crackers, 1% milk slices, 1% milk c baked broccoli & cauliflower medley, 1% milk

Snack

Ants on a Log (celery, peanut butter*, raisins), 1% milk

thin-sliced radishes , low-fat ranch dip

1/2 c green grapes, low-fat cheese stick

1/2 c blueberries, low-sugar yogurt

1 Cutie orange, seeds (pumpkin or sunflower)

Week 3

Monday

Tuesday

Wednesday

Thursday

Friday

Breakfast

Fruit breakfast burrito (WG WG toast, baked scrambled tortilla, peanut butter* spread, eggs, 1/2 c green grapes, 1% cut strawberries and bananas), milk 1% milk

Lunch

Fish in Blankets, 1/4 c fresh or Going Green Lentil Spinach thawed peaches, 1% milk Salad, WG bread, 1/4 c pomegranate arils, 1% milk

Chix Mix (black beans) , 1/4 c strawberries, 1% milk

Corn soup, WG crackers, green "Use Your Noodle" Bake apple slices, 1% milk (white beans ), 1/4 c fresh cauliflower , 1% milk

fresh broccoli, dip for fresh vegetables

pears, low-fat cheese cubes

Kids assemble: trail mix (Cheerios, raisins or craisins, dried apricot, Kix cereal, + mixed nuts)

WG pita wedges, tomato salsa Cantaloupe, low-sugar yogurt dip

Monday

Tuesday

Wednesday

Thursday

Friday

Prince and Princess Salad (garbanzo beans) , serve with WG pita, bread, or crackers; 1/4 c mixed berries, 1% milk

Ground beef taco on WG tortilla, with lettuce and tomato, 1/4 c kiwi, 1% milk

Stir-fry chicken with veggies, 1/2 c steamed brown rice, 1% milk

Ants on a log (celery, peanut butter*, raisins), 1% milk

fresh or canned in juice peaches, nuts (peanuts , almonds, etc.)

Baby carrots & low-fat yogurt dip

Snack Week 4

WG mini bagel, low-fat cream cheese, strawberries, 1% milk

Breakfast

Lunch

Snack

WG Cereal (Multigrain Cheerios), 1/2 c blueberries, 1% milk

Lentil Soup , WG crackers, 1/4 Quick quesadilla on WG c pineapple, 1% milk tortilla (kidney beans) , 1/4 c cherry tomatoes, 1% milk

green grapes, low-fat cheese stick

Food of the Month: Legumes, Cruciferous Vegetables

bell pepper slices, hummus (garbanzo beans/chickpeas)

WG waffle, frozen 1/2 c WG Cereal (Grape Nuts), blueberries (thawed to serve as banana, 1% milk syrup), 1% milk

WG English muffin topped with WW Applesauce pancakes, banana slices and cinnamon, 1/2 c raspberries, 1% milk 1% milk

WG oatmeal, 1/2 c sweet cherries, 1% milk

Open face grilled cheese on WG bread, sliced pears, 1% milk

*NOTE: Can substitute low-sugar vanilla yogurt or cream cheese for peanut butter for children with a peanut allergy.

JANUARY RECIPE BOOK 2022

Alexis Hamilton SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Science Center

Table of Contents Week 1 Recipes ............................................................................................................................................. 2 Magic Meatloaf ......................................................................................................................................... 2 From the Garden Rice ............................................................................................................................... 3 Hummus .................................................................................................................................................... 4 Baked Scrambled Eggs ............................................................................................................................. 5 Red Monster Soup..................................................................................................................................... 6 Overnight Oatmeal .................................................................................................................................... 7 Snowy Day Sandwiches ............................................................................................................................ 8 Week 2 Recipes ............................................................................................................................................. 9 WW (Whole Wheat) Bowtie Pasta ........................................................................................................... 9 WW Applesauce Pancakes...................................................................................................................... 10 Three Sister Salad ................................................................................................................................... 11 Sweet Potato & Black Bean Stew ........................................................................................................... 12 Week 3 Recipes ........................................................................................................................................... 13 Fish in Blankets....................................................................................................................................... 13 Dip for Fresh Vegetables ........................................................................................................................ 14 Going Green Lentil Spinach Salad.......................................................................................................... 15 Chix Mix ................................................................................................................................................. 16 “Use Your Noodle” Bake (with Crookneck Squash) .............................................................................. 17 Week 4 Recipes ........................................................................................................................................... 18 Lentil Soup .............................................................................................................................................. 18 Quick Quesadilla ..................................................................................................................................... 19 Hummus .................................................................................................................................................. 20 Prince and Princess Salad ....................................................................................................................... 21 WW Applesauce Pancakes...................................................................................................................... 22 Stir-fry Chicken with Veggies ................................................................................................................ 23

1

Week 1 Recipes Magic Meatloaf Servings: 24

Ingredient Turkey, ground Ketchup Brown sugar Mustard Garlic powder Egg 1% (low-fat) milk Black pepper Wheat cereal squares Beans, black

Weight or Measure 3 lbs 1 cup ¼ cup 2 tsp 2 tsp 2 2 Tbsp ½ tsp 3 cups 1 cup

Instructions:

1.

2.

3.

4.

5.

6.

7.

8.

Preheat oven to 350°F. In bowl, combine ketchup, brown sugar and mustard. Mix well.

Remove ¼ cup of mixture from bow to use later.

To the mixture in bowl, add garlic powder, egg, milk, beans, turkey and black pepper, and mix well.

Stir in wheat cereal squares. Let stand for 5 minutes.

Break up cereal squares and add ground beef. Mix. Shape into loaf pans.

Bake at 350°F for 1 hour and 5 minutes. Brush on reserved ketchup mixture and bake for 15 minutes.

CACFP Guidelines: 1 slice provides:

•

1.5 oz equivalent of meat/meat alternate

2

From the Garden Rice Servings: 24

Ingredient Rice, brown, dry Asparagus, chopped Baby carrots, chopped Bell pepper, red or green, chopped Squash, chopped Mushrooms, sliced Olive oil Water, divided Cooking Spray

Weight or Measure 4 cups 2 cups 3 cups 1 cup 2 cups 1 cup 2 Tbsp 6 cups -

Instructions:

1.

2.

3.

4.

5.

6.

7.

8.

Preheat oven to 425°F. Spray roasting pan with cooking spray.

Combine carrots, asparagus, peppers, squash, mushrooms and ½ cup of water in pan.

Cook for 20 minutes, stirring at 10 minutes.

While vegetables are cooking, make rice as directed on package.

Heat oil in medium-sized pot. Add rice. Cook for 2 minutes, stirring occasionally.

Add 1 cup of water. Cook until water is absorbed.

Add remaining water 1 cup at a time, stirring until absorbed before adding more.

Add vegetable mixture to rice.

CACFP Guidelines: ¾ cup provides:

• •

½ oz equivalent of grains ¼ cup equivalent of vegetables

Fun Fact: Combining vegetables with rice makes a quick side dish for any meal. If short on time, use a frozen vegetable mix!

3

Hummus

Servings: 25

Ingredient Canned-low sodium garbanzo beans or chickpeas, rinsed, drained Lemon juice Fresh garlic cloves, peeled Olive oil Salt Ground cumin Ground white pepper Fresh cilantro, diced

Weight or Measure 6 lb or approx. 1 ½ no. 10 cans (2 qt 2 2/3 cups) 2 ¼ cups 6 oz or 1 1/3 cup 3 Tbsp ¾ tsp 1 Tbsp 1 ½ tsp 2 ½ cups 2 Tbsp

Instructions: 1. Combine garbanzo beans, lemon juice, garlic, oil, salt, cumin, and pepper in a food processor. Puree on medium speed for 1-2 minutes until beans have a smooth consistency. DO NOT OVERMIX. 2. Using a rubber spatula, scrape black bean mixture into a large bowl.

3. Add cilantro. Stir well.

4. Transfer 3 qt 1/2 cup (about 7 lb 5 oz) black bean hummus to a steam table pan (12" x 20" x 2 1/2"). Cover pans tightly. For 25 servings, use 1 pan. For 50 servings, use 2 pans.

Critical Control Point: Cool to 40 °F or lower within 4 hours.

Critical Control Point: Hold at 40 °F or lower.

CACFP Guidelines CACFP Crediting Information: 1/2 cup (No. 8 scoop) provides: Legume as Meat/Meat Alternate: 2 oz meat/meat alternate.

OR Legume as Vegetable: 1/2 cup vegetable.

4

Baked Scrambled Eggs Servings: 25

Ingredient Fresh large eggs Instant nonfat dry milk, reconstituted Salt Margarine or butter Reduced fat cheddar cheese, shredded

Weight or Measure 2 dozen 2 cups ¾ tsp 2 Tbsp 2 tsp 8 oz or 2 cups

Instructions: 1. Beat eggs thoroughly 2. Add milk and salt. Mix until well blended.

3. Into each half-steamtable pan (12" x 10" x 2") which has been lightly coated with pan release spray, pour egg mixture. For 25 servings, use 1 pan.

4. Bake: Conventional oven: 350° F for 20 minutes Stir once after 15 minutes.

Convection oven: 300° F for 10 minutes CCP: Heat to 160° F or higher.

5. Remove from oven. Stir well. Eggs will be cooked completely but still have a slightly moist appearance.

6. To pan, add approximately 2 Tbsp 2 tsp margarine or butter (optional). Stir.

7. Sprinkle 8 oz (2 cups) cheese (optional) over pan.

CCP: Hold for hot service at 140° F or warmer.

8. For best results, serve within 15 minutes. Cut each pan 5 x 5 (25 pieces). Portion is 1 piece.

CACFP Guidelines: 1 piece provides: 1 large egg or the equivalent of 2 oz of cooked lean meat

5

Red Monster Soup Servings: 24

Ingredients Onion, chopped Olive oil Carrots, chopped Tomatoes, chopped Bay leaves Thyme Parsley Sugar Chicken or vegetable broth, canned, reduced sodium Yogurt, plain, low-fat Pepper, black

Weight or Measure 2 cups ¼ cup 2 cups 4 cups 4 2 tsp 2 tsp 2 tsp 12 cups 9 cups 2 tsp

Instructions:

1.

2.

3.

4.

5.

In a large stockpot, saute onion in olive oil over medium heat, until clear (about 5 minutes).

Add broth, carrots, tomatoes, bay leaves, thyme and parsley.

Allow to simmer for 25 minutes.

Allow soup to cool.

Stir in sugar, pepper and yogurt

CACFP Guidelines: ¾ cup provides ¼ cup vegetable.

6

Overnight Oatmeal Servings: 24

Ingredient Old fashioned oats Skim or 1% milk Vanilla extract Cinnamon, ground Strawberries, halved or sliced Banana (optional), sliced Honey (optional)

Weight or Measure 4 cups 8 cups 4 tsp 2 Tbsp 6 cups 4 cups -

Instructions:

1.

2.

3.

4.

In a large bowl, add oats and pour in milk, vanilla and cinnamon. Mix well.

Refrigerate overnight or a few hours.

Serve ½ cup servings in individual cups.

Top with ¼ cup strawberries and/or bananas, and a drizzle of honey (if desired).

CACFP Guidelines: ½ cup with ¼ cup fruit topping provides:

• •

½ oz equivalent of grains ¼ cup equivalent of fruit

Fun Tip: You can add extra nutrition with walnuts or pecans. You can also substitute for other fruits such as raisins and/or different berries OR add sweetness with brown sugar or agave syrup.

7

Snowy Day Sandwiches Servings: 24

Ingredient Pitas, whole wheat Onion, chopped Red bell pepper, sliced Green bell pepper, sliced Turkey breast, cut into strips Ricotta cheese, part-skim Vegetable oil

Weight or Measure 24 2 cups 4 cups 2 cups 3 lbs 2 cups 2 Tbsp

Instructions: 1. Bake turkey breast according to package directions.

2. Cut turkey into strips to be used later.

3. In non-stick skillet, sauté onions and bell peppers in oil until tender.

4. Fold pita in half.

5. Fill with 1 Tbsp of ricotta cheese, ½ cup vegetable mixture and 1-1/2 oz of turkey breast.

CACFP Guidelines: 1 pita provides ½ oz equivalent of grains, ¼ cup equivalent of vegetables, and 1.5 oz equivalent of meat.

8

Week 2 Recipes WW (Whole Wheat) Bowtie Pasta Servings: 24

Ingredients WW Bowtie pasta Olive oil Corn kernels, yellow, frozen Edamame, peas, or snap peas, frozen Bell pepper, red Carrots, chopped or shredded Parmesan cheese, grated

Weight or Measure 8 cups 6 Tbsp + 2 tsp 2 cups 1 cup 1 cup 2 cups 1 cup

Instructions:

1.

2.

3.

4.

5.

6.

Cook pasta as directed on package.

Drain. Let cool.

In large bowl, mix pasta, corn, edamame (peas or snap peas), bell pepper and carrots.

Drizzle with olive oil. Toss to coat.

Add parmesan cheese. Toss again.

Serve ½ cup servings.

CACFP Guidelines: ½ cup serving provides

• •

½ oz equivalent of grains ¼ cup equivalent of vegetables

9

WW Applesauce Pancakes Servings: 25

Ingredient Lowfat 1% milk Frozen whole eggs, thawed OR Fresh large eggs Vegetable oil Canned applesauce Whole wheat flour Baking powder Salt Sugar Ground cinnamon

Weight or Measure 1 ¼ cups 4 oz or ½ cup OR 3 eggs ¼ cup 2 Tbsp 1 lb 2 oz or 2 cups 15 oz or 3 ½ cups 2 tbsp 1 tsp 2 oz or ¼ cup ¼ tsp

Instructions: 1. Combine milk, eggs, oil, and applesauce in a mixing bowl. Mix with paddle attachment (or electric hand mixer, or whisk if no equipment) for 1 minute on low speed until blended.

2. Sift in flour, baking powder, salt, sugar, and cinnamon. Using the whip attachment, mix batter for 15 seconds on low speed until combined. Scrape down sides of bowl.

3. Mix for 1 minute on medium speed.

4. Portion batter with level No. 16 scoop (¼ cup) onto griddle, which has been heated to 375° F. (If desired, lightly oil griddle surface.)

5. Cook until surface of pancake is covered with bubbles and bottom side is lightly browned, about 2 minutes. Turn and cook until lightly browned on other side, about 1 minute.

6. Portion is 1 pancake.

7. No CCP necessary.

CACFP Guidelines: 1 pancake provides the equivalent of 1 slice bread.

10

Three Sister Salad

Servings: 8 ½ cup servings

Ingredient Low sodium or no salt added beans Corn Red and/or green bell pepper zucchini cilantro Lime juice OPTIONAL jalapeno

Weight or Measure 1 15 ounce can 1 15 ounce can 1 diced 1 small sliced and quartered 1 Tablespoon chopped 2 Tablespoons 1

Instructions:

1. Open canned beans and corn, drain, rinse, and pour into bowl 2. Add other ingredients 3. Stir to combine

CACFP Guidelines: 1 ½ c serving meets vegetable requirement

11

Sweet Potato & Black Bean Stew Servings: 25

Ingredient Dried new Mexican chili peppers, whole Fresh onions, diced Vegetable oil Ground cumin Fresh sweet potatoes, peeled, cubed ½” Canned low-sodium black beans, drained, rinsed Orange juice Low-sodium chicken stock Red wine vinegar Salt Ground black pepper Frozen swiss chard, chopped

Instructions:

Weight or Measure 3 1 lb 9 oz or 1 qt ½ cup ½ cup 1 ½ Tbsp 3 lb or 2 qt + 2 ¼ cup 12 lb 2 oz or 1 gal 1/3 qt 3 no. 10 cans 3 cups 1 qt ¾ cup 1 tsp 1 tsp 12 oz or 2 ¼ cups

1. Sauté chili peppers and onions in oil for 2-3 minutes. For 25 servings, use a large stockpot.

2. Add cumin and sauté for 2 minutes 3. Add sweet potatoes, black beans, orange juice, and stock. Bring to a boil.

4. Cover and reduce heat to low. Simmer for 20 minutes or until potatoes are tender.

5. Remove chilies and discard. Add vinegar, salt, pepper, and Swiss chard. Cover.

Critical Control Point: Heat to 140 °F or higher for at least 15 seconds.

7. Critical Control Point: Hold for hot service at 135 °F or higher. 7. Portion with 8 fl oz ladle (1 cup).

CACFP Guidelines: 1 cup (8 fl oz ladle) provides:

•

Legume as Meat Alternate: 3 oz equivalent meat alternate, ¼ cup red/orange vegetable, and ¼ cup other vegetable.

Marketing Guide:

Mature onions: 1 lb 13 oz (25 servings), 3 lb 10 oz (50 servings) Sweet potatoes: 3 lb 12 oz (25 servings), 7 lb 8 oz (50 servings) Dry black beans: 4 lb 11 oz (25 servings), 9 lb 6 oz (50 servings) Swiss chard: 1 lb 1 oz (25 servings), 2 lb 2 oz (50 servings) 12

Week 3 Recipes Fish in Blankets Servings: 28

Ingredient Cod fillets, frozen, sliced Olive oil Lemon juice Red leaf lettuce, shredded Lettuce, shredded Tomatoes, chopped Tortillas, whole grain, 8” Yogurt, plain, non-fat Salsa, ready to eat

Weight or Measure 4 lbs 2 Tbsp ¼ cup 1-1/2 cups 2 cups 4 cups 56 2-1/2 cups 2 cups

Instructions:

1.

2.

3.

4.

Combine fish, olive oil and lemon juice in bowl. Pour into skillet.

Cook on medium-high heat for 4 to 5 minutes, stirring occasionally.

Fill each tortilla with 1/8 cup fish.

Top with 1/4 cup vegetables and 1 Tbsp of yogurt.

CACFP Guidelines: 2 tacos with filling provides:

• • •

½ oz equivalent of grains ¼ cup equivalent of vegetables 1.5 oz equivalent of meat

Fun Tip: You can also use onions, peppers or any other vegetables you have on hand.

13

Dip for Fresh Vegetables Servings: Pint (16 1 oz servings) Ingredient Low fat plain yogurt Low fat mayonnaise Instant nonfat dry milk, reconstituted Dried parsley Granulated garlic Onion powder Salt Ground black or white pepper

Weight or Measure 4 3/8 oz or ½ cup 10 oz or 1 ¼ cup ¼ cup 1 Tbsp 3/8 tsp 3/8 tsp ¾ tsp ¼ tsp

Instructions: 1. Combine all ingredients in large bowl or blender, depending on what equipment you have. Blend well.

CCP: Refrigerate within 1 hour. Hold at 40° F or colder.

2. Cover. Refrigerate until ready to serve. For best results, refrigerate overnight to develop flavor.

3. Portion with 1 oz ladle (2 Tbsp).

Serving size: (does not qualify for anything under CACFP guidelines) 2 tablespoons (1 oz ladle).

14

Going Green Lentil Spinach Salad Servings: 24

Ingredients Lentils, dry Green beans (fresh, frozen, or canned) Carrots, medium, sliced or shredded Onion, large, chopped Olive oil Thyme leaves, dried Black pepper Vinegar, red wine Spinach, fresh

Weight or Measure 3 cups 4 cups 6 2 ½ cup 1 tsp ½ tsp 2/3 cup 6 cups

Instructions:

1. Rinse lentils with water and discard any stones or shriveled lentils.

2. Chop green beans, carrots, and onions.

3. In a sauce pan, combine lentils, green beans, carrots, onion and thyme. Add enough water to cover by 1”. Bring to a boil, reduce heat and simmer for 15-20 minutes until lentils are tender but not mushy.

4. Drain lentils and vegetables. Add olive oil, vinegar and pepper. Toss to mix.

5. Wash spinach leaves.

6. Serve ½ cup lentils and vegetables with ¼ cup fresh spinach leaves.

CACFP Guidelines ½ cup lentils and vegetables with ¼ cup fresh spinach leaves provides:

• •

¼ cup equivalent of vegetable 1.5 oz meat alternate

15

Chix Mix Servings: 20

Ingredient Chicken, boneless, skinless, cut in chunks Barbeque sauce Black beans, drained Yellow corn, frozen Yogurt, low-fat, plain Spinach, raw

Weight or Measure 1 lb ½ cup 1-1/2 cups 2 cups ¼ cup 6 cups

Instructions:

1. Place a large non-stick skillet over medium-high heat. Add chicken, barbeque sauce, beans, corn and yogurt. Stir to combine. Cook until hot.

2. Wash and pat dry spinach.

3. Place ¼ cup chicken mixture over ¼ cup spinach greens.

4. Serve with pita wedges.

CACFP Guidelines: ¼ cup chicken with ¼ cup spinach provides:

• • •

½ oz equivalent grains (if served with pita wedges) ¼ cup equivalent of vegetables 1.5 oz equivalent of meat/meat alternate

Fun Fact: By substituting yogurt for a bit of the BBQ sauce, that keeps the flavor but lessens the salt and fat.

16

“Use Your Noodle” Bake (with Crookneck Squash) Servings: 24

Ingredient Macaroni, whole grain Evaporated milk, fat-free Egg, beaten Pepper, black Mozzarella cheese, part-skim, shredded Cheddar cheese, shredded Tomatoes, sliced Onions, chopped Peppers, green, chopped White (Northern) beans, drained and rinsed Squash, sliced Parmesan cheese, grated

Weight or Measure 3 cups 4 cups 2 1 tsp ½ cup 1 cup 2 cups 2 cups 2 cups 2 cups 2 cups ½ cup

Instructions:

1.

2.

3.

4.

5.

Preheat oven to 350°F. Cook macaroni as directed. Drain, set aside.

Peel and slice squash. Place in large saucepan with water.

Bring to a boil. Reduce heat and cook until squash is tender. Mash.

In bowl, combine onions, tomatoes, peppers, macaroni, milk, mozzarella and cheddar cheese, pepper and beans, and mix thoroughly.

6. Add squash. Stir to combine.

7. Spray casserole dish with non-stick cooking spray.

8. Transfer mixture into casserole dish.

9. Sprinkle parmesan cheese on top.

10. Bake for 25 minutes or until bubbly. Let sit before serving.

CACFP Guidelines: 1 slice provides:

• • •

½ oz equivalent of grains ¼ cup equivalent of vegetables 1.5 oz equivalent of meat/meat alternate

17

Week 4 Recipes Lentil Soup Servings: 25

Ingredient Dry lentils Beef stock Canned tomato paste Fresh potatoes, peeled, ¼” cubes Fresh onions, chopped Fresh celery, diced, ¼” Fresh carrots, chopped, ½” Dried parsley Granulated garlic Dried bay leaf Ground cumin

Weight or Measure 11 oz or 1 ½ cup 3 quarts 10 oz or 1 cup & 1 Tbsp 3 oz or ½ cup 2 ½ oz or ¼ cup & 3 Tbsp 4 oz or 1 cup 4 oz or 1 cup 1 Tbsp 1 tsp 1 each 1/8 tsp

Instructions:

1. Rinse lentils and sort out any unwanted materials. Drain well.

2. In a heavy pot, combine lentils, stocks, and tomato paste. Bring to a boil over medium heat.

Reduce heat and simmer, uncovered, until lentils are just tender, about 12 minutes.

3. Add potatoes, onions, celery, carrots, parsley, granulated garlic, bay leaves, and cumin.

Simmer, uncovered, about 50 minutes.

Critical Care Point: Heat to 165°F or higher.

4. Remove bay leaves.

Critical Care Point: Hold at 140°F or warmer. Portion with 4 oz ladle (1/2 cup).

CACFP Guidelines: ½ cup (4 oz ladle) provides 1/8 cup of lentils or the equivalent of ½ oz cooked lean meat and ¼ cup of vegetable.

18

Quick Quesadilla Servings: 25 Ingredient Weight or Measure Spinach, frozen, chopped 4 lb 9 oz or 2 qt 2 ½ cups Dark red kidney beans, canned, no salt added, 1 lb 9 oz or 1 qt drained and rinsed or kidney beans, dry, (3/8 no. 10 can) cooked Garlic powder 1 Tbsp 1 tsp Onion powder 2 tsp Chili powder 1 tsp Whole grain tortillas 8” (at least 51 gm each) 17 Mozzarella cheese, low-fat, shredded 1 lb 9 0z Nonstick cooking spray 2 sprays

Instructions:

1. Thaw, drain, and squeeze excess liquid from spinach. For 25 servings, yields: 1 qt 2 1/4 cups (1 lb 15 1/4 oz). For 50 servings, yields: 3 qts 1/2 cups (3 lbs 14 1/2 oz).

2. Preheat oven to 350 °F. 3. Place kidney beans in a large microwavable bowl.

4. Add garlic powder, onion powder, and chili powder.

5. Lightly hand mash beans, using gloved hands. Some of the beans should remain whole. For 25 servings, mash to yield about 3 1/8 cups. For 50 servings, mash to yield about 1 qt 2 1/4 cups.

6. Heat in microwave for 3 minutes. Stir with a spoon.

7. Prepare quesadillas: Place half of the tortillas on a sheet pan (18" x 26" x 1"). Spread 3/4 cup of spinach on each tortilla. Top each with 3/4 cup of bean mixture and 3/4 cup of cheese.

8. Place remaining tortillas on top.

9. Spray filled quesadillas with nonstick cooking spray. Bake for 15 minutes.

Critical Control Point: Heat to 140 °F or higher for at least 15 seconds.

10. Remove from the oven. Cut each quesadilla into 6 wedges.

11. Serve 2 wedges or 1/3 quesadilla. Optional: Serve with sliced or mashed avocado, cilantro or salsa.

Critical Control Point: Hold at 140° F or higher.

CACFP Guidelines 2 wedges or 1/3 quesadilla provides:

•

Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate, 1/4 vegetable, and 1 oz. equivalent grains 19

Hummus

Servings: 25

Ingredient Canned-low sodium garbanzo beans or chickpeas, rinsed, drained Lemon juice Fresh garlic cloves, peeled Olive oil Salt Ground cumin Ground white pepper Fresh cilantro, diced

Weight or Measure 6 lb or approx. 1 ½ no. 10 cans (2 qt 2 2/3 cups) 2 ¼ cups 6 oz or 1 1/3 cup 3 Tbsp ¾ tsp 1 Tbsp 1 ½ tsp 2 ½ cups 2 Tbsp

Instructions: 1. Combine garbanzo beans, lemon juice, garlic, oil, salt, cumin, and pepper in a food processor. Puree on medium speed for 1-2 minutes until beans have a smooth consistency. DO NOT OVERMIX. 2. Using a rubber spatula, scrape black bean mixture into a large bowl.

3. Add cilantro. Stir well.

4. Transfer 3 qt 1/2 cup (about 7 lb 5 oz) black bean hummus to a steam table pan (12" x 20" x 2 1/2"). Cover pans tightly. For 25 servings, use 1 pan. For 50 servings, use 2 pans.

Critical Control Point: Cool to 40 °F or lower within 4 hours.

Critical Control Point: Hold at 40 °F or lower.

CACFP Guidelines CACFP Crediting Information: 1/2 cup (No. 8 scoop) provides: Legume as Meat/Meat Alternate: 2 oz meat/meat alternate.

OR Legume as Vegetable: 1/2 cup vegetable.

20

Prince and Princess Salad Servings: 24

Ingredient Lemon juice Garlic powder Basil, dried Black pepper Chickpeas (garbanzo beans), rinsed and drained Tomato, chopped Bell pepper, green, chopped Bell pepper, red, chopped Mozzarella cheese, shredded

Weight or Measure 2 Tbsp ¼ tsp ¼ tsp ¼ tsp 4- 15 oz cans 4 cups 4 cups 4 cups 1 cup

Instructions:

1.

2.

3.

4.

5.

6.

Rinse and drain chickpeas (garbanzo beans).

Chop tomato and bell peppers.

Combine lemon juice, garlic powder, basil, and black pepper.

Stir in chickpeas and vegetables.

Chill.

Serve plain or with pita bread, whole wheat bread or whole grain crackers, if desired.

CACFP Guidelines: ¾ cup provides: • ¼ cup equivalent of vegetables • 1.5 oz equivalent of meat alternate

21

WW Applesauce Pancakes Servings: 25

Ingredient Lowfat 1% milk Frozen whole eggs, thawed OR Fresh large eggs Vegetable oil Canned applesauce Whole wheat flour Baking powder Salt Sugar Ground cinnamon

Weight or Measure 1 ¼ cups 4 oz or ½ cup OR 3 eggs ¼ cup 2 Tbsp 1 lb 2 oz or 2 cups 15 oz or 3 ½ cups 2 tbsp 1 tsp 2 oz or ¼ cup ¼ tsp

Instructions: 1. Combine milk, eggs, oil, and applesauce in a mixing bowl. Mix with paddle attachment (or electric hand mixer, or whisk if no equipment) for 1 minute on low speed until blended.

2. Sift in flour, baking powder, salt, sugar, and cinnamon. Using the whip attachment, mix batter for 15 seconds on low speed until combined. Scrape down sides of bowl.

3. Mix for 1 minute on medium speed.

4. Portion batter with level No. 16 scoop (¼ cup) onto griddle, which has been heated to 375° F. (If desired, lightly oil griddle surface.)

5. Cook until surface of pancake is covered with bubbles and bottom side is lightly browned, about 2 minutes. Turn and cook until lightly browned on other side, about 1 minute.

6. Portion is 1 pancake.

7. No CCP necessary.

CACFP Guidelines: 1 pancake provides the equivalent of 1 slice bread.

22

Stir-fry Chicken with Veggies Servings: 25

Ingredient Cornstarch Water, cold Low-sodium soy sauce Ground ginger Granulated garlic Ground black or white pepper Chicken stock, non-MSG Fresh carrots, peeled, ¼” slices OR Frozen sliced carrots Vegetable oil Fresh onion, chopped Fresh broccoli, chopped OR Frozen mixed oriental vegetables Raw chicken, skinless, boneless, ½” cubes

Instructions:

Weight or Measure 2 oz or ¼ cup 3 Tbsp ½ cup ½ cup ¼ tsp 1 Tbsp ½ tsp 1 tsp 1 qt 2 lb 13 oz or 2 qt 1 cup OR 3 lb 6 oz or 3 qt ¾ cup 10 oz or 2 cups 2 lb 13 oz or 1 gal 1 1/8 qt OR 2 qt 3 1/8 cup 4 lb 8 oz

1. Dissolve cornstarch in cold water and soy sauce. Add ginger, granulated garlic, and pepper.

2. Heat chicken stock to a boil and slowly stir in cornstarch mixture. Return to a simmer.

3. Cook for 3-5 minutes, until thickened. Remove from heat.

4. Sauté sliced carrots in oil for 4 minutes.

5. Add onions, cook for 1 minute.

6. Add broccoli and cook for 2 minutes. Place in serving pans (9" x 13" x 2"). For 25 servings, use 2 pans.

For 50 servings, use 4 pans. Keep warm.

7. Sauté chicken in oil for 2-3 minutes. Add chicken to vegetables in pans. Add sauce and mix to coat chicken and vegetables.

CCP: Heat to 165° F or higher.

8. CCP: Hold for hot service at 140° F or warmer. Portion with 2 rounded No. 10 scoops (¾ cup 1 Tbsp).

CACFP Guidelines: ¾ cup 1 tablespoon (2 rounded No. 10 scoops) provides:

•

the equivalent of 2 oz of cooked lean meat and ⅝ cup of vegetable.

Marketing Guide:

Carrots: 3 lb 7 oz (25 servings), 6 lb 14 oz (50 servings) Mature onions: 12 oz (25 servings), 1 lb 8 oz (50 servings) Broccoli: 3 lb 8 oz (25 servings), 7 lb (50 servings) 23

24

JANUARY SHOPPING LIST

Alexis Hamilton SOUTHERN PLAINS TRIBAL HEATLH BOARD | OU Health Science Center

January Shopping List Week 1 Monday

Tuesday

Wednesday

Thursday

Friday

Blueberries Shredded lettuce Tomatoes Cutie oranges Bananas

Kiwi Onion Carrots Tomatoes Pears (fresh or canned in juice) Red apples

Strawberries Bananas Pineapple (fresh or canned in juice) Arugula Onions Red & green bell peppers

Produce

Green grapes Blueberries Asparagus Baby carrots Red or green bell peppers Squash Mushrooms

Bananas Strawberries Cucumbers Garlic Cilantro Lemon juice

Meat

Ground turkey

Pork (pulled pork)

Frozen Foods

Mixed berries (frozen or fresh)

Bread

Whole grain muffins

Dry Goods

Whole grain grape nuts Wheat cereal squares Brown rice

Canned Goods

Sweet cherries Whole grain bread Whole grain buns

Baking/ Ketchup Seasoning/ Brown sugar Condiments Mustard Garlic powder Black pepper Olive Oil Cooking spray

Low-sodium garbanzo beans or chickpeas Peanut butter Cinnamon Olive oil Salt Ground cumin Ground white pepper

Dairy

1% milk

Other

1% milk Low-sugar yogurt Eggs

Turkey breast

Whole grain pita

Wheat Chex cereal Mixed nuts (peanuts, almonds, etc.)

Low-sodium pinto beans

1% milk Shredded cheese

Coleslaw (red & regular cabbage)

Whole grain bread

Whole grain pita

Old fashioned oats

Low-sodium chicken/vegetable broth Instant non-fat dry milk, reconstituted Salt Olive oil Bay leaves Thyme Parsley Sugar Black pepper Peanut butter 1% milk Eggs Butter Low-fat shredded cheddar cheese Cheese slices (for grilled cheese) Plain low-fat yogurt

Add your own Indian Taco recipe for Wednesday (included WG pita, beans, cheese, lettuce, & tomato already)

Applesauce Vanilla extract Ground cinnamon Honey (optional for overnight oatmeal) Vegetable oil

1% milk Part skim ricotta cheese Eggs

January Shopping List Week 2 Monday

Tuesday

Wednesday

Thursday

Friday

Pomegranate arils Tomatoes (or canned chopped) Red onions Cilantro Green grapes

Mixed bell peppers Blueberries (fresh or frozen) Onions Sweet potatoes

Green apples Shredded lettuce Tomatoes Red grapes Cutie oranges

Produce

Bananas Red apples Celery

Strawberries Red bell peppers Carrots Radishes

Meat

Skinless chicken breast

Skinless chicken breast

Bread

Whole grain English muffins

Corn kernels Mixed berries Edamame or peas (frozen or fresh) Broccoli/cauliflower medley Whole grain bread Whole grain tortilla

Dry Goods

Whole wheat pasta of choice (chicken alfredo) Raisins Alfredo sauce Low-sodium peas & carrots (or frozen)

Whole wheat bowtie pasta

Baking/ Cinnamon Seasoning/ Peanut butter Condiments (Add seasoning of choice for chicken alfredo)

Peanut butter Olive oil

Dairy

1% milk Grated parmesan Low-fat ranch dip

Frozen Foods

Canned Goods

Other

1% milk

Mango Swiss chard (chopped) Whole grain bread Whole grain crackers

Breakfast sausage Skinless chicken breast

Biscuits (or biscuit dough) Whole grain tortilla/wraps Seeds (pumpkin or sunflower)

Applesauce Low-sodium kidney beans Low-sodium wax beans Low-sodium green beans Vegetable oil Olive oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon Red wine vinegar Ground pepper Garlic powder

Low-sodium black beans Low-sodium chicken stock

Vegetable oil Ground cumin Red wine vinegar Salt Ground black pepper

White gravy mix (for sausage gravy)

1% milk Eggs Shredded cheese Low-fat cheese stick

1% milk Eggs Shredded cheese Low-sugar yogurt

1% milk

Dried, whole New Mexican chili peppers Orange juice

January Shopping List Week 3 Monday

Tuesday

Wednesday

Thursday

Friday

Green grapes Pomegranate arils Green beans (or frozen or lowsodium canned) Carrots Onions Spinach

Strawberries Spinach

Bananas Green apples

Cauliflower Cantaloupe Tomatoes Onion Green peppers Squash

Produce

Strawberries Bananas Shredded red leaf lettuce Tomatoes Broccoli

Meat

Cod fillets (frozen)

Frozen Foods

Sliced peaches

Bread

Whole grain tortillas

Whole grain bread Lentils

Cheerios Raisins/Craisins Dried apricots Kix cereal Mixed nuts

Tomato salsa (ready to eat) Peanut butter Olive oil Lemon juice Low-fat mayonnaise Instant, nonfat dry milk reconstituted Dried parsley Granulated garlic Onion powder Salt Ground black or white pepper 1% milk Low-fat plain yogurt

Pears (in juice or fresh) Instant, nonfat dry milk reconstituted Salt Olive oil Dried thyme leaves Ground black pepper Red wine vinegar

Low-sodium black beans Barbecue sauce

1% milk Eggs Butter Low-fat shredded cheddar cheese Low-fat cheese cubes

1% milk Low-fat plain yogurt

Dry Goods

Canned Goods Baking/ Seasoning/ Condiments

Dairy

Skinless chicken breast Whole grain waffles Blueberries Corn kernels

Sweet cherries

Whole grain grape nuts Whole grain crackers Whole grain pita wedges Tomato salsa (ready to eat)

Whole grain oatmeal Whole grain macaroni

1% milk

1% milk Low-fat yogurt dip Eggs Part-skim shredded mozzarella Shredded cheddar cheese Grated parmesan

Add your own corn soup recipe to Thursday!

Low-sodium white (Northern) beans Evaporated milk, fat free Black pepper

January Shopping List Week 4 Produce

Meat Frozen Foods Bread

Monday

Tuesday

Wednesday

Thursday

Friday

Strawberries Pineapple (fresh or canned in juice) Green grapes Potatoes Onions Celery Carrots

Blueberries Cherry tomatoes Bell pepper slices Garlic cloves Cilantro

Banana slices Celery Tomatoes Green bell peppers Red bell peppers

Raspberries (fresh or frozen) Shredded lettuce Tomatoes Kiwi

Pears (fresh or canned in juice) Baby carrots Onions Broccoli (fresh or frozen oriental vegetable mix)

Lean ground beef

Skinless boneless chicken Carrots (sliced or diced) Whole grain bread

Whole grain mini bagels Whole grain crackers

Dry Goods

Dry lentils

Canned Goods

Beef stock Canned tomato paste

Baking/ Seasoning/ Condiments

Dried parsley Granulated garlic Bay leaves Ground cumin

Dairy

1% milk Low-fat cream cheese Low-fat cheese stick

Spinach (frozen or fresh) Whole grain tortillas (8”)

Multigrain Cheerios Low-sodium dark red kidney beans Low-sodium garbanzo beans or chickpeas Garlic powder Onion powder Chili powder Nonstick Cooking spray Lemon juice Olive oil Salt Ground cumin Ground white pepper 1% milk Low-fat shredded mozzarella

Mixed berries Whole grain English muffins Whole grain pita (or bread or crackers) Raisins

Whole grain tortillas

Mixed nuts (peanuts, almonds, etc.)

Applesauce Peaches (in juice)

Brown rice

Ground Cinnamon Peanut butter Lemon juice Garlic powder Dried basil Black pepper

Vegetable oil Whole wheat flour Baking powder Salt Sugar Ground cinnamon

Cornstarch Low-sodium soy sauce Ground ginger Granulated garlic Ground black or white pepper Vegetable oil

1% milk Low-fat shredded mozzarella

1% milk Eggs Shredded cheese for tacos (optional)

1% milk Shredded or sliced cheese for grilled cheese Low-fat yogurt dip

Low-sodium chickpeas (garbanzo beans)

Non-MSG chicken stock