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Food and Nutrition Service
Food Explorers:
Tasting the World!
Family Cookbook
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2
Are You Ready to Taste
the World at Home?
This cookbook contains 20 healthy, family-friendly recipes from around the world.
They are organized by the region of the world they come from: Africa, Asia and the
Pacific Islands, Central and South America, Europe, and North America. These recipes
also appear in your child care provider’s Food Explorers: Tasting the World Nutrition
Education Guide. So, your child may have gotten a taste of some of them already.
Use this cookbook at home to help your child try even more foods from around the
world! These recipes can also help you try new foods as a family. Recipes have all been
kid-tested to make sure your child will enjoy eating them. After you try a recipe at home,
you can review it at USDA’s What’s Cooking Website, https://whatscooking.fns.usda.gov.
Did you know that letting your kids help
you cook can make them more likely
to try new foods? Each recipe in this
cookbook provides ideas on how kids can
help with meal prep. Here are some more
tips for making family meals fun and healthy
for everyone:
• Bring your kids with you when you go
food shopping. Pick out new vegetables
and fruits to try together.
• Set mealtimes and eat as a family. Keep
meals relaxed and screen-free.
• If your child doesn’t like a food, don’t
give up! Try again later or make it in
different ways. It may take a few tries for
kids to get used to new foods.
• Let your child make choices about what
to eat and how much.
• Be positive. If you’re willing to try new
things, your child is more likely to be,
too.
• Kids learn from you, so set a good
example. Make good food choices and
stay open to trying new things.
• Serve new foods and be patient if your
child does not want to eat them right
away or only wants to eat a bite.
We hope that your family enjoys tasting new
foods and learning about cultures and customs
from other parts of the world. We’re excited to
go on this journey with you!
3
Table of Contents
Look for this icon next
to recipes that are also
featured in a video
Look for this icon
to see where kids
can help out
Fruits
Grains
Vegetables
Protein
Look for these icons to find out
which MyPlate food groups are
included in each recipe. Then,
follow the MyPlate Tips to create
healthy family meals that are also
fun and educational.
Words to Know……...............page 6
Recipes……….............……….page 8-47
Africa
Chicken with Veggie Couscous
Vegetables
Grains
Protein
Chickpeas and Tomatoes
Vegetables
4
Page 12
Protein
Veggie Mash Up
Vegetables
Page 10
Protein
Greens and Beans Soup
Vegetables
Page 8
Page 14
Table of Contents
Asia and Pacific Islands
(includes India and Middle East)
Chicken Flatbread Pizza
Vegetables
Grains
Page 16
Protein
Gingered Carrots
Page 18
Vegetables
Noodles with Peanut Butter Sauce
Vegetables
Grains
Protein
Sautéed Tofu and Broccoli
Vegetables
Grains
Page 20
Page 22
Protein
Central and South America
(includes Mexico and Caribbean)
Baked Batatas and Apples
Vegetables
Fruits
Baked Cod Olé
Vegetables
Grains
Grains
Page 28
Protein
Quick Quesadilla
Vegetables
Page 26
Protein
Beef Picadillo with Brown Rice
Vegetables
Page 24
Page 30
Protein
5
Table of Contents
Europe
(includes Italy, France, Hungary, and Mediterranean)
Beef Goulash
Vegetables
Grains
Protein
Chicken Ratatouille
Vegetables
Grains
Page 36
Protein
Spinach Egg Bake
Vegetables
Page 34
Protein
Easy Zucchini Lasagna
Vegetables
Page 32
Page 38
Protein
North America
(includes Native tribes and Southern cuisine)
Collard Greens
Page 40
Vegetables
Creamy Wild Rice
Vegetables
Grains
Protein
Great Garden Soup
Vegetables
6
Page 44
Protein
Mini Salmon Loaves
Protein
Page 42
Page 46
Words to Know
Term
Description
Al dente
Pasta cooked just enough to retain a somewhat firm texture to the bite.
Bake
To cook by dry heat, usually in an oven.
Boil
To cook in bubbling water that has reached 212 °F.
Brown
To cook over high heat, usually on top of the stove, to brown food.
Chop
To cut food into bite-sized pieces (1/2 inch).
Dice
To cut food into very small cubes (1/8-to 1/4-inch).
Grate
Rub on a grater that separates the food in various sizes of bits or shreds.
Mince
To cut into tiny pieces, usually with a knife or food processor.
Roast
To cook by exposing to dry heat, as in an oven or over an open flame.
Rolling boil
A point where large bubbles rise quickly to the surface of the liquid.
Sauté
To cook food in a small amount of fat over high heat.
Simmer
To keep water or liquid at just below the boiling point.
Slurry
A thickening mixture that is usually made of equal parts flour and water.
Steam
To cook food on a rack or in a steamer set over boiling or simmering
water in a covered pan.
Whisk
To blend ingredients using a quick, light brushing or whipping motion.
You can find even more tips on how to
make family mealtimes fun at
https://www.choosemyplate.gov/
families#mealtimes.
7
Chicken with
Veggie Couscous
Background
Couscous is a Grain. It is often found in meals in North Africa. It is becoming more
popular all over the world because of its taste, health benefits, and easy prep. This recipe
combines Vegetables, Grains, and Protein Foods for a hearty family meal.
Preparation
10 Minutes
Cooking
50 Minutes
Serves
6
Nutrition Information:
Calories: 166
Total Fat: 6g
Saturated Fat: 1g
8
Fruits
Grains
Vegetables
Protein
Sodium: 120mg
Protein: 15g
Total Carbohydrate: 14g Calcium: 29mg
Dietary Fiber: 2g
Iron: 1mg
Serving Size
1 drumstick,
1/3 cup mixed
vegetables, and
1/3 cup couscous
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Grains contain
fiber that helps with healthy digestion. Be adventurous and try other types of
grains like brown rice, quinoa, and bulgur.
Chicken with Veggie Couscous
Ingredients
6 chicken drumsticks,
fresh or frozen
1 tablespoon canola oil
1 teaspoon coriander,
ground
1 teaspoon cumin,
ground
1 teaspoon ginger,
ground
1/2 teaspoon cinnamon,
ground
1 1/8 cups carrots,
washed, peeled, and
diced
1 cup onion, yellow,
peeled and diced
1/4 cup lemon juice,
fresh-squeezed or bottled
2 cups chicken broth,
low-sodium
1/4 cup black olives,
sliced
1/2 cup couscous, dry
1/2 tablespoon mint
leaves, washed, dried,
and chopped
Nonstick cooking spray
Directions
1. Wash hands with soap and clean, running water for at least 20
seconds.
2. Coat a small skillet with nonstick cooking spray.
3. Heat the skillet on medium-high heat. Brown chicken on all four
sides, about 2-3 minutes per side.
4. Remove chicken from skillet and put on a plate. Remove skin, cover,
and set aside.
5. In the same skillet, heat oil on medium. Add coriander, cumin,
ginger, and cinnamon to the skillet. Toast them while stirring, about
2 minutes.
6. Add carrots and onion to skillet. Continue cooking the vegetables
and spices on medium heat for 3-4 minutes. Onions should be
tender, but not brown.
7. Add lemon juice, 1 cup chicken broth, and olives to the skillet.
(Set aside remaining chicken broth for step 9). Increase the heat to
medium-high. Bring to a boil.
8. Return the chicken legs to the skillet. Then, return to a boil.
9. Reduce heat to medium-low. Cover and simmer for about 20-25
minutes. Use a food thermometer to check that chicken has reached
a temperature of 165 °F or higher for at least 15 seconds.
10. In a small saucepan, add 1 cup of chicken broth. Bring to a boil on
medium-high heat on the stove. Stir in couscous and remove from
the heat. Cover and let stand for 10 minutes. When done, couscous
will be soft.
11. Fluff couscous with a fork. Stir in the mint.
12. Serve one drumstick, 1/3 cup mixed vegetables, and 1/4 cup
couscous.
Cooking as a Family
Teach kids ages 5 and up how
to peel carrots with a kid-friendly
vegetable peeler. They can have
fun aiming peels at a bucket or
bag on the floor.
Kids can have fun fluffing the
couscous with a plastic fork. Let
them compare cooked couscous
with dry to see how texture
changes during cooking.
Chef’s Hints
If the spices used in step 5 are new to your
kitchen, buy them in small amounts that
provide just enough to make the recipe and
explore different flavors.
Other types of Vegetables, like onions, bell
pepper, and mushrooms can be added to this
recipe in step 6. Why not let your kids choose
their favorites? Or, add in some new ones for
them to try.
When using a food thermometer in step 9, keep
the thermometer from touching the drumstick
bones which will be hotter than the meat.
Recipe adapted from National Institute of Health and available from What’s Cooking?
USDA Mixing Bowl at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/
chicken-veggie-couscous.
9
Chickpeas and Tomatoes
Background
Chickpeas, a type of legume, are also known as garbanzo beans. They are often
used in recipes from North Africa. This side dish is flavorful and fun (but mild
enough for young kids).
Preparation
5 Minutes
Cooking
15 Minutes
Serves
6
Nutrition Information:
Calories: 120
Total Fat: 3g
Saturated Fat: 0g
Sodium: 183mg
Protein: 5g
Total Carbohydrate: 20g Calcium: 44mg
Dietary Fiber: 5g
Iron: 1mg
Serving Size
1/2 cup
10
Fruits
Grains
Vegetables
Protein
MyPlate Tips
This recipe provides Vegetables and Protein Foods. Chickpeas are a plantbased protein food. Plant-based proteins like beans and peas are vegetarian
alternatives to meat and animal-based proteins.
Chickpeas and Tomatoes
Ingredients
1 teaspoon canola oil
1 1/4 cups onion, yellow, peeled
and diced
2 cloves garlic, peeled and
minced (1 teaspoon)
1/2 teaspoon ginger, peeled
and grated
2 1/2 cups chickpeas (garbanzo
beans), dry and cooked, or
canned
3 cups tomatoes with juice,
canned, low-sodium, diced
1/4 cup water
1/2 teaspoon chili powder
1 1/2 teaspoons cumin, ground
Directions
1. Wash hands with soap and clean, running water
for at least 20 seconds.
2. Heat oil in a small pot on medium-high heat.
Add onions and sauté until soft but not
browned. Add the garlic and ginger. Stir until
fragrant.
3. Add the chickpeas (garbanzo beans), tomatoes
and juice, water, chili powder, and cumin.
Continue cooking on medium-high heat and
bring to a boil.
4. Reduce heat to medium and simmer uncovered
for 10 minutes or until there is only enough
liquid to cover the bottom of the pan. Use a
food thermometer to check that sauce has
reached a temperature of 140 °F or higher for at
least 15 seconds.
5. Serve 1/2 cup.
Cooking as a Family
Teach kids ages 3 and up how to soak dry
chickpeas. Measure 2 cups of chickpeas,
cover with 4 inches of water, soak
overnight. Drain and rinse before cooking.
Let them explore the texture and taste of
soaked chickpeas, and compare to dry
ones.
Kids ages 5 and up can enjoy smelling
the garlic and ginger before adding it to
the pan. They also might like to watch it
sizzle. Be sure to keep them a safe distance
from the hot pan to avoid any splatter.
Chef’s Hints
In step 2, dried (powdered)
ginger can replace fresh
ginger. Reduce the amount by
half. Both are nutritious and
tasty!
If using canned tomatoes or
chickpeas in step 3, wash the
outsides of the cans before
opening. Rinse chickpeas
under running water to get rid
of excess sodium.
Recipe adapted from Learning Care Group and available from What’s
Cooking? USDA Mixing Bowl at: https://whatscooking.fns.usda.gov/
recipes/child-nutrition-cnp/chickpeas-tomatoes.
11
Greens and Beans Soup
Background
This North African soup uses spices to recreate flavors from faraway places. You
can visit countries like Morocco, Egypt, and Tunisia in your own home! This dish is
a great chance for the whole family to try vegetables in a flavorful way.
Preparation
20 Minutes
Cooking
35 Minutes
Serves
6
Nutrition Information:
Calories: 134
Total Fat: 4g
Saturated Fat: 0g
Sodium: 375mg
Protein: 6g
Total Carbohydrate: 20g Calcium: 74mg
Dietary Fiber: 6g
Iron: 1mg
Serving Size
2/3 cup
12
Fruits
Grains
Vegetables
Protein
MyPlate Tips
This recipe provides Vegetables and Protein Foods. Chickpeas are a
plant-based protein food. Plant-based proteins like nuts, seeds, and legumes
can be part of a healthy diet when you vary them.
Greens and Beans Soup
Ingredients
1 tablespoon canola oil
1/2 cup onions, yellow, peeled and
diced
2/3 cup sweet potatoes, washed,
peeled, and diced (1/2 inch)
2 1/2 cups (14 ounces) chickpeas
(garbanzo beans), dry and cooked,
or canned
1/2 teaspoon paprika, ground
1/2 teaspoon cinnamon, ground
1/2 teaspoon ginger, ground
1/2 teaspoon cumin, ground
1 teaspoon thyme, dried
1/2 teaspoon salt, table
1/4 teaspoon black pepper, ground
5 cups collard greens, washed,
stemmed, and chopped
1/4 cup salsa, traditional (not
chunky)
Directions
1. Wash hands with soap and clean, running
water for at least 20 seconds.
2. Heat oil in a medium pot on medium-high
heat. Add onions and sweet potatoes. Sauté
until onions are soft but not browned.
3. Add chickpeas (garbanzo beans) and dried
spices. Continue cooking, stirring often, for
1 minute or until spices have coated the
vegetables.
4. Add collard greens and cook for 1 minute.
Stir often.
5. Add salsa and 1 cup of water. Bring to a boil.
6. Reduce heat to medium. Simmer covered
for 25-30 minutes or until soup has thickened
and sweet potatoes are tender. Check to
make sure stew is not sticking to the bottom
of the pot. Add more water if needed. Use
a food thermometer to check that stew has
reached a temperature of 140 °F or higher
for at least 15 seconds.
7. Serve 2/3 cup.
2 cups water
Chef’s Hints
Cooking as a Family
Start safe food habits early! Show
kids ages 4 and up how to wash
sweet potatoes and scrub skins under
running water. Kids ages 2 and up can
also wash collard greens and tear the
leaves into small pieces.
Let kids smell and taste the spices. Ask
them which they like best, and why!
The spice blend used in step 3 can
also be used on meats or roasted
vegetables. Mix paprika, cinnamon,
ginger, cumin, thyme, salt, and pepper.
Then, sprinkle it over a Vegetable or
Protein Food to add a North African
flavor!
Use any kind of leafy green in step
4. Kale, spinach, and Swiss chard are
great choices. (You can also swap
chickpeas for a different kind of bean in
step 3).
Recipe adapted from North African Gumbo recipe by Jorge Collazo, New York
City Schools and available from What’s Cooking? USDA Mixing Bowl at: https://
whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/greens-beans-soup.
13
Veggie Mash Up
Background
Irio is a dish from Kenya. It started as a meal eaten by the Kikuyu people. It
combines mashed potatoes, corn, and green vegetables. These ingredients are
found in the United States. Try this mash up today for a veggie-filled family meal.
Preparation
15 Minutes
Cooking
20 Minutes
Serves
6
Nutrition Information:
Calories: 58
Total Fat: 1g
Saturated Fat: 0g
Sodium: 150mg
Protein: 2g
Total Carbohydrate: 10g Calcium: 15mg
Dietary Fiber: 2g
Iron: 0mg
Serving Size
1/4 cup
Fruits
Vegetables
14
Grains
MyPlate Tips
Protein
This recipe provides Vegetables. There are 5 types of vegetables: darkgreen, starchy, red and orange, beans and peas, and other vegetables.
Potatoes are a type of starchy vegetable. Starchy vegetables are a good
source of energy, carbohydrates, and fiber.
Veggie Mash Up
Ingredients
2 cups water
1 1/4 cups (about 2
medium) yellow potatoes,
washed, peeled, and
quartered
2/3 cup green peas, lowsodium canned, drained
1/2 tablespoon canola oil
2 cloves garlic, peeled and
minced
1 cup Swiss chard, washed,
dried, chopped into long,
thin strips, and packed
1/3 cup corn, low-sodium
canned, drained
1/4 teaspoon sage, ground
1/4 teaspoon onion powder
1 teaspoon salt, table
1/4 teaspoon black pepper,
ground
Directions
1. Wash hands with soap and clean, running water for
at least 20 seconds.
2. Add the potatoes to a small pot. Cover with cold
water (about 2 cups). Bring to a boil on mediumhigh heat. Boil for 10 minutes.
3. Add the peas to the pot. Boil for another 5
minutes, or until potatoes are tender. Use a food
thermometer to check that potatoes have reached
a temperature of 140° F or higher for at least 15
seconds.
4. Turn stove off. Drain the water. Set aside about 1/2
cup of water from pot.
5. Mash potatoes and peas with a potato masher or
mixer. Do not over mix. If mixture is too dry, add
water 1 tablespoon at a time until it thins.
6. Heat oil in a medium sauté pan. Sauté garlic, Swiss
chard, corn, sage, onion powder, salt, and pepper
on medium-high heat. Sauté until onions are tender
and sage is toasted, about 5-7 minutes.
7. Stir the sautéed vegetables into the hot potato-pea
mash.
8. Serve 1/4 cup.
Cooking as a Family
Chef’s Hints
Teach kids ages 3 and up how to cover
raw potatoes with cold water in the pot.
When boiled potatoes have cooled,
show them how boiling has softened
the potatoes.
Fresh or frozen green peas and
corn can be used instead of
canned in steps 3 and 6.
Let kids ages 4 and up mash boiled
potatoes and peas with a plastic fork or
a potato masher. Let them compare the
insides of the peas to the outsides.
When choosing canned
vegetables, look for low-sodium
or no salt added options in
undented cans. Wash the
outsides of the cans before
opening. Rinse vegetables to get
rid of excess sodium.
Recipe adapted from Oldways and available from What’s Cooking? USDA Mixing Bowl
at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/veggie-mash.
15
Chicken Flatbread Pizza
Background
Flatbreads are a popular food in India. Tortillas, pitas, focaccia, and naan are all types of
flatbread. Naan originated in India but is also commonly eaten in Asia and the Middle East.
Naan can be served with curries, stuffed with fillings, or topped with vegetables and sauces.
Here, it is layered with chicken and cheese for an inventive way to enjoy a traditional flatbread.
Preparation
25 Minutes
Cooking
40 Minutes
Serves
6
Nutrition Information:
Calories: 226
Total fat: 9g
Saturated fat: 3g
Sodium: 351mg
Protein: 18g
Total Carbohydrate: 20g Calcium: 69mg
Dietary Fiber: 3g
Iron: 2mg
Serving Size
1 piece
Fruits
Vegetables
16
Grains
Protein
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Grains are
an important source of nutrients, vitamins, and fiber. When buying foods
made with grains—such as cereal, bread, and pasta—look for the word
“whole” close to the top of the ingredient list. Remember, the color of the
food does not determine whether it is a whole grain food or not.
Chicken Flatbread Pizza
Ingredients
Nonstick cooking spray
1/2 teaspoon turmeric,
ground
1/4 teaspoon salt, table
1/2 teaspoon cumin, ground
1/4 teaspoon cinnamon,
ground
10 1/2 ounces (2 1/4 ounce
each) chicken tenderloins,
raw, boneless, skinless, fresh
or frozen
3 tablespoons yogurt,
Greek, plain, non-fat
2 teaspoons canola oil
2/3 cups onion, yellow, fresh
and chopped
3 cloves garlic (1 1/2
teaspoons minced)
4 ounces spinach, fresh,
washed, chopped roughly,
and packed
2 8” flatbreads (126 mg
each), whole wheat,
quartered
1 cup tomatoes, washed and
diced
1 1/2 ounces mozzarella
cheese, low-fat, shredded
Directions
1. Preheat oven to 350 °F.
2. Wash hands with soap and clean, running water for
at least 20 seconds.
3. In two small bowls, combine half of each spice in
each bowl: salt, cumin, and cinnamon.
4. Sprinkle chicken tenders with one bowl of
seasonings.
5. Place chicken on a baking sheet.
6. Bake chicken for 12-15 minutes. Use a food
thermometer to check that chicken has reached
a temperature of 165 °F or higher for at least 15
seconds.
7. Dice chicken into 1/2 inch pieces.
8. Mix the second bowl of seasonings into the yogurt.
9. Heat canola oil on medium-high in a medium
skillet.
10. Sauté onions for about 3-5 minutes or until onions
are tender.
11. Add garlic and spinach. Cook for 3 more minutes or
until spinach is wilted. Remove from the heat.
12. Place quartered flatbreads on a baking sheet
lined with parchment paper. Top each with 1/2
tablespoon yogurt, 1 ounce spinach, 1 1/4 ounce
chicken, about 3 tablespoons tomatoes, and 1
tablespoon of cheese.
13. Bake for 15-20 minutes. Heat to 140 F or higher for
at least 15 seconds.
14. Serve 1 piece, hot.
Cooking as a Family
Let kids ages 4 and up use
measuring spoons to add spices
to bowls. Let them taste and
smell different spices and guess
how they will make foods taste.
Kids can have fun adding
toppings onto flatbreads. Let
them choose their own toppings
as a way to try new vegetables.
Chef’s Hints
In steps 1 to 4, keep raw produce away from
chicken until chicken is fully cooked (raw
chicken can spread germs to raw produce).
Always use a clean cutting board when
preparing raw seafood, meat, or poultry.
In step 12, layer on other veggies like bell
peppers, broccoli, and zucchini. You can also
swap spinach for other (or more) types of
leafy greens. (Note: Large broccoli pieces
can be a choking hazard. If you have a young
child in your home, make sure to cut broccoli
into small pieces no larger than 1/2 inch.)
Recipe adapted from and available from What’s Cooking? USDA Mixing Bowl at: https://
whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/chicken-flatbread-pizza.
17
Gingered Carrots
Background
Ginger, also known as ginger root, is a root vegetable. It is commonly used as a
spice in Chinese cooking. It can be minced, grated, or chopped. In this recipe,
ginger is used to add a sweet and warm flavor to carrots.
Preparation
5 Minutes
Cooking
15 Minutes
Serves
6
Nutrition Information:
Calories: 31
Total fat: 1g
Saturated fat: 0g
Sodium: 72mg
Total Carbohydrate: 6g
Dietary Fiber: 1g
Protein: 0g
Calcium: 14mg
Iron: 0mg
Serving Size
1/4 cup
Fruits
Vegetables
18
Grains
Protein
MyPlate Tips
This recipe provides Vegetables. There are 5 types of vegetables: dark-green
vegetables, starchy vegetables, red and orange vegetables, beans and peas,
and other vegetables. Carrots are a type of orange vegetable. They are a
great source of Vitamin A, which helps with healthy vision. It can also boost
your immune system.
Gingered Carrots
Ingredients
2 cups water
2 cups carrots, washed,
peeled, and sliced
1 tablespoon honey
1 teaspoon lemon
juice, fresh-squeezed or
bottled
1 teaspoon parsley,
dried (optional)
1 teaspoon margarine,
unsalted, trans-fat free
1/2 teaspoon ginger,
peeled and grated
1/8 teaspoon salt,
table
Directions
1. Wash hands with soap and clean, running water for at
least 20 seconds.
2. Add about 1-2 inches of water to a small pot with a
steamer basket or a double boiler. Bring water to a
rolling boil.
3. Add carrots to the steamer basket or double boiler.
Cook until carrots are tender, but not mushy, about 9-10
minutes. Use a food thermometer to check that carrots
have reached a temperature of 140 °F or higher for at
least 15 seconds.
4. Prepare ginger glaze while carrots are cooking by mixing
the rest of the ingredients in a medium bowl.
5. Pour hot steamed carrots into the ginger glaze and stir
until honey and margarine melt.
6. Serve 1/4 cup.
Cooking as a Family
Teach kids ages 5 and up how
to peel carrots with a kid-friendly
vegetable peeler. They can have fun
aiming peels at a bucket or bag on
the floor.
Show kids ages 4 and up how to
juice lemons! Let them roll lemons
on a flat surface. Then, have an
adult cut the lemons in half. Let kids
squeeze out the juice over a bowl.
Use a fork or spoon to dig out any
seeds that fall into the bowl.
Chef’s Hints
Be careful! Large carrot pieces may
cause choking. If serving this recipe
to younger children, make sure the
carrots are cooked until soft in step 3.
Caution! Honey may cause an allergic
reaction. Honey should not be given
to or used in foods for children under
1 year of age.
Recipe adapted from the Standardized Ethnic Recipes for Child-Care Centers and Family Day
Homes Cookbook and available from What’s Cooking? USDA Mixing Bowl at: https://whatscooking.
fns.usda.gov/recipes/child-nutrition-cnp/gingered-carrots.
19
Noodles with Peanut
Butter Sauce
Background
Satay sauce is another name for peanut butter sauce in Southeast Asia. It is
used in noodle and meat dishes in Asian countries. Here, it’s used to add flavor
to both meat and noodles.
Preparation
10 Minutes
Cooking
30 Minutes
Serves
6
Nutrition Information:
Calories: 175
Total fat: 6g
Saturated fat: 1g
Sodium: 320mg
Protein: 14g
Total Carbohydrate: 19g Calcium: 2mg
Dietary Fiber: 3g
Iron: 0mg
Serving Size
3/4 cup
Fruits
Grains
Vegetables
Protein
20
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Choose a variety
of colorful vegetables prepared in healthy ways: steamed, sautéed, roasted, or
raw.
Noodles with Peanut Butter Sauce
Ingredients
1 cup water
3 ounces spaghetti
noodles, dry, wholegrain
11 ounces chicken
breast, boneless,
skinless, fresh or frozen,
diced
3 cups broccoli, frozen,
chopped
3 tablespoons peanut
butter, smooth
3 tablespoons water
3 tablespoons soy
sauce, low-sodium
1 tablespoon vinegar,
apple cider
1 tablespoon sugar,
granulated
1/2 teaspoon ginger,
peeled and grated
1 clove garlic, peeled
and minced
1/8 teaspoon red
pepper flakes
1 teaspoon cornstarch
Nonstick cooking spray
Directions
1. Wash hands with soap and clean, running water for at least
20 seconds.
2. Heat water to a rolling boil.
3. Break spaghetti noodles in half. Slowly add pasta to
boiling water. Stir constantly until water returns to a boil.
Cook about 8 minutes or until al dente. Stir occasionally.
Do not overcook. Drain well.
4. Coat a medium skillet with nonstick cooking spray.
5. Heat the skillet on medium-high heat. Brown all sides of
diced chicken for 8-10 minutes.
6. Add broccoli to the skillet and cook for 10 minutes. Use
a food thermometer to check that chicken reaches a
temperature of 165 °F or higher for at least 15 seconds.
Cook broccoli until tender, but not mushy.
7. In a small microwavable bowl, combine peanut butter, 2
tablespoons of warm water, soy sauce, cider vinegar, sugar,
ginger, garlic, and red pepper flakes to make sauce.
8. Microwave sauce for 30 seconds. Remove from the
microwave and whisk sauce. Microwave for 30 more
seconds and whisk again. (Sauce will look stringy.)
9. In a small bowl, whisk remaining 1 tablespoon warm water
with cornstarch to make a slurry (thin paste). Be sure
cornstarch is fully dissolved in the water.
10. Slowly whisk slurry into the peanut butter sauce until fully
combined. Microwave 30 seconds or until thick. Whisk
until sauce is a smooth-thick consistency.
11. In a large bowl, toss peanut sauce, chicken, broccoli, and
pasta. Top each serving with 1 teaspoon of green onions,
1 teaspoon of cilantro, and one lime wedge (optional).
(Note: For younger children, squeeze lime juice onto the
dish and serve without the lime wedge.)
12. Serve 3/4 cup. Serve hot or cold.
Cooking as a Family
Show kids ages 3 and up how
to make the sauce and whisk the
slurry (water and cornstarch). Ask
them what changes they see in
the colors and textures of foods
after they are mixed.
Chef’s Hints
Be careful! Large broccoli pieces used in step 6
can be a choking hazard. For younger children,
chop broccoli into smaller pieces that are no
more than 1/2 inch.
Caution! Peanut butter is a common allergen.
Try using sunflower butter or almond butter in
step 7 if anyone in your household is allergic.
Recipe adapted from Cooking Matters for Child Care Professionals and available from What’s
Cooking? USDA Mixing Bowl at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/noodles-peanut-butter-sauce.
21
Sautéed Tofu
and Broccoli
Background
Tofu is made from soybeans, which are a type of legume. Soybeans are grown in
East Asia and are an important ingredient in many foods eaten there. Soy sauce,
edamame, miso, and tempeh are all made from soybeans. In this Asian-inspired
recipe, enjoy the savory and sweet flavors of a sautéed tofu with broccoli.
Preparation
10 Minutes
Cooking
16 Minutes
Serves
6
Nutrition Information:
Calories: 190
Total fat: 7g
Saturated fat: 1g
Sodium: 328mg
Protein: 15g
Total Carbohydrate: 20g Calcium: 175mg
Dietary Fiber: 4g
Iron: 3mg
Serving Size
1 cup
Fruits
Grains
Vegetables
Protein
22
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Soybeans
are a plant-based protein. Try eating plant-based proteins such as beans
(kidney, black, navy), peas (hummus, slit peas), and soy (tofu) more often.
Sautéed Tofu and Broccoli
Ingredients
1 cup water
3 ounces
spaghetti noodles,
whole-grain
1 pound 4 ounces
tofu, firm, cubed
(1/2 inch)
1/4 cup soy
sauce, low-sodium
1 teaspoon
sesame oil
4 cloves garlic,
peeled and
minced (2
teaspoons)
1 tablespoon
ginger, peeled
and minced
1/8 teaspoon red
pepper flakes
2 teaspoons
canola oil
8 ounces broccoli,
washed and
chopped
1 1/2 teaspoon
sesame seeds
Directions
1. Heat water in a saucepan to a rolling boil.
2. Wash hands with soap and clean, running water for at least 20
seconds.
3. Break spaghetti noodles in half and slowly add them to the water.
Stir constantly until water returns to a boil. Cook about 8 minutes
or until al dente. Stir occasionally. Do not overcook. Drain well.
4. Place tofu between two plates or between the bottom, flat
surface of two pans. Press lightly to squeeze some of the liquid
from the tofu.
5. Put the tofu on a cutting board and cut into 1/2 inch cubes.
6. In a small bowl, combine soy sauce, sesame oil, brown sugar,
garlic, ginger root, and red pepper flakes.
7. Place tofu in a large bowl. Pour sauce over tofu. Carefully turn
tofu a few times to coat well. Set aside.
8. Heat oil in a large nonstick skillet.
9. Add broccoli and sauté for about 3 minutes, or until broccoli turns
bright green and becomes tender and crispy.
10. Remove broccoli from the pan and set aside.
11. Place tofu and marinade in the skillet on medium-high heat. Cook
for 5 minutes on each side or until browned, gently turning.
12. Gently stir in broccoli and continue cooking. Use a food
thermometer to check that the temperature has reached
140 °F or higher for at least 15 seconds.
13. Serve 1 cup garnished with 1/4 teaspoon sesame seeds.
Cooking as a Family
Show kids ages 3 and up
how to squeeze tofu to help it
drain. Let them feel how the
texture changes from before
to after.
Let kids use a plastic knife
to cut up tofu into squares,
triangles, circles, or anything
they want. This can be fun
for young children who are
learning about shapes.
Chef’s Hints
The tofu used in step 4 is a popular type of
plant-based protein. Tofu is simple to cook
with and easily takes on the flavors of other
foods. It can be found in most supermarkets
and grocery stores and is usually sold in
packaged blocks.
Caution! Soybeans are a common food
allergen. Do not serve Sautéed Tofu and
Broccoli if anyone is your household is allergic.
Be careful! Large broccoli pieces can be a
choking hazard. For younger children, chop the
broccoli used in step 9 into smaller pieces that
are no more than 1/2 inch.
Recipe adapted from and available from What’s Cooking? USDA Mixing Bowl
at: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/saut-edtofu-and-broccoli.
23
Baked Batatas
and Apples
Background
Batata dulce is a Spanish language term for sweet potato. Sweet potatoes come
from Central and South America, Mexico, and the West Indies. They are nowpopular
in Asia and North America. Both kids and adults can enjoy this sweet side dish!
Preparation
7 Minutes
Cooking
40 Minutes
Serves
6
Nutrition Information:
Calories: 102
Total Fat: 3g
Saturated Fat: 0g
Sodium: 104mg
Protein: 1g
Total Carbohydrate: 21g Calcium: 19mg
Dietary Fiber: 2g
Iron: 0mg
Serving Size
1/2 cup
Fruits
Grains
Vegetables
Protein
24
MyPlate Tips
This recipe provides Vegetables and Fruits. Vegetables and fruits are full of
nutrients and vitamins. Kids learn from you—eat veggies and fruits and your
kids will, too!
Baked Batatas and Apples
Directions
Ingredients
1. Preheat oven to 350 °F.
3 tablespoons brown
sugar, packed
2. Wash hands with soap and clean, running water
for at least 20 seconds.
1/2 teaspoon cinnamon,
ground
3. Lightly coat a medium baking dish (about 8” x 8”)
with nonstick cooking spray.
1/4 teaspoon salt, table
4. In a medium bowl, combine brown sugar,
cinnamon, and salt.
2 cups sweet potatoes,
washed, peeled, and
cubed
5. Toss sweet potatoes, apples, oil, and orange juice
in the cinnamon-sugar.
3 cups apples, washed,
peeled, cored, and cubed
(1/2 inch)
6. Place the sweet potato and apple mixture in the
baking dish.
1 tablespoon canola oil
7. Cover with foil and bake for 40 minutes, or
until sweet potatoes are tender. Use a food
thermometer to check that potatoes have reached
a temperature of 140 °F or higher for at least 15
seconds.
1/4 cup orange juice
Nonstick cooking spray
8. Serve 1/2 cup.
Chef’s Hints
Cooking as a Family
Start safe food habits early! Show kids ages 4
and up how to wash veggies and fruits under
running water. Then, show them how to clean
the skins with a vegtable scrub brush.
Kids can have fun tossing the sweet potatoes
and apples in the cinnamon-sugar. They can
also spread out the cubes in the bottom of the
baking dish. Make sure to wash hands first!
In step 4, add 1/2 cup
chopped nuts or 1
tablespoon grated orange
rind to the cinnamonsugar mixture to add
flavor. (Caution! Nuts are a
common allergen. Do not
use nuts if anyone in your
household is allergic.)
Use other kinds of apples in
step 5 for a fun way for your
family to try new flavors.
Recipe adapted from UMass Extension and available from What’s Cooking? USDA Mixing Bowl at:
https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/baked-batatas-and-apples.
25
Baked Cod Olé
Background
Seafood is popular in Puerto Rico, the Dominican Republic, Barbados, and other
parts of the Caribbean. In these areas, fish like snapper, grouper, and sea bass are
often grilled, fried, or baked.
Preparation
10 Minutes
Cooking
15 Minutes
Serves
6
Nutrition Information:
Calories: 68
Total Fat: 1g
Saturated Fat: 0g
Fruits
Grains
Vegetables
Protein
26
Sodium: 132mg
Total Carbohydrate: 4g
Dietary Fiber: 1g
Protein: 11g
Calcium: 44mg
Iron: 0mg
Serving Size
1 fish fillet
topped with 1/3
cup salsa
MyPlate Tips
This recipe provides Vegetables and Protein Foods. Vegetables are a
key part of a healthy diet. Eat many kinds of veggies and protein foods to
vary your diet.
Baked Cod Olé
Directions
Ingredients
3 tablespoons bottled lime
juice, or fresh squeezed (about
2 limes)
1. Preheat oven to 400 °F.
1/2 teaspoon olive oil
3. In a small bowl, whisk lime juice, olive oil,
black pepper, and salt to make dressing.
1/4 teaspoon black pepper,
ground
1/4 teaspoon salt, table
1 1/4 cups tomatoes, washed
and diced
1 1/4 cups onions, yellow,
peeled, washed, and diced
2 tablespoons cilantro, washed,
dried, and chopped
13 1/2 ounces cod fish fillets,
fresh or frozen (each piece
should be about 2 1/4 ounces)
2. Wash hands with soap and clean, running
water for at least 20 seconds.
4. In a medium bowl, mix tomatoes, onions, and
cilantro to make salsa. Add dressing and toss.
5. Coat baking sheet with nonstick cooking spray.
6. Place fish fillets on a baking sheet. Leave about
1 inch of space between each piece.
7. Top each piece of fish with 1/3 cup salsa.
8. Roast for 12-15 minutes. When done, fish will
flake easily. Use a food thermometer to check
that fish has reached a temperature of 145 °F
or higher for at least 15 seconds.
9. Serve 1 fillet topped with 1/3 cup of salsa.
Nonstick cooking spray
Cooking as a Family
Show kids ages 4 and up how to juice limes! Let
them roll limes on a flat surface. Then, have an
adult cut limes in half. Let kids squeeze out the
juice over a bowl using their hands or a manual
citrus press. Remember to watch for small seeds
that may be squeezed out of the lime.
Chef’s Hints
Try other kinds of fish for cod
in step 6. Eating many kinds
of seafood is a great way to
enjoy Protein Foods!
Always use a clean cutting
board when preparing raw
seafood, meat, or poultry.
Let kids ages 3 and up whisk dressing and
mix salsa. Point out how colors and flavors of
foods change.
Recipe adapted from National Institute of Health available from What’s Cooking? USDA Mixing Bowl at:
https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/baked-cod-ol.
27
Beef Picadillo
with Brown Rice
Background
Picadillo is a stew that is popular in South America and the Caribbean. It is often
made with ground beef and tomatoes. This recipe mixes lean ground beef with
vegetables. Serve it over brown rice for a hearty, healthy family meal.
Preparation
10 Minutes
Cooking
40 Minutes
Serves
6
Nutrition Information:
Calories: 202
Total Fat: 6g
Saturated Fat: 2g
28
Fruits
Grains
Vegetables
Protein
Sodium: 147mg
Protein: 15g
Total Carbohydrate: 23g Calcium: 34mg
Dietary Fiber: 2g
Iron: 2mg
Serving Size
1/2 cup picadillo
over
1/4 cup rice
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Grains are a
source of fiber. When cooking with grains, try to make half your grains whole
grains. Look for the word “whole” close to the top of the ingredient list.
Beef Picadillo with Brown Rice
Directions
Ingredients
1/2 cup brown rice, dry, longgrain, uncooked
1. Wash hands with soap and clean, running water
for at least 20 seconds.
1 cup water
2. Combine brown rice and water in a small pot.
12 ounces ground beef (at
least 90% lean), fresh or frozen
3. Heat on medium-high heat to a rolling boil. Cover
and reduce heat to medium. Cook until water is
absorbed, about 15-20 minutes. Stir once. Cover
and cook for 10 more minutes over low heat. Fluff
the rice with a fork.
1 1/4 cups onions, yellow,
peeled and diced
1 cup green bell peppers,
washed and diced
4. Heat a medium skillet on medium-high heat on
top of stove.
1 clove garlic, peeled and
minced
5. Brown ground beef (do not rinse), then drain.
Use a food thermometer to check that beef has
reached a temperature of 165 °F or higher for at
least 15 seconds.
1/3 cup tomatoes with juice,
canned and diced
1 cup tomato sauce, canned
6. Add onions, bell peppers, and garlic to ground
beef. Sauté on medium-high heat until onions and
bell peppers are soft. Stir often.
1/2 cup raisins, seedless,
unpacked
7. Add diced tomatoes with juice, tomato sauce,
raisins, oregano, and cumin. Bring to a boil and
remove from heat.
1/4 teaspoon oregano, dry
1/2 teaspoon cumin, ground
2 tablespoons cilantro leaves
(without stems), washed, dried,
and chopped (optional)
8. Serve 1/2 cup picadillo over 1/4 cup rice. Garnish
with 1 teaspoon cilantro (optional).
Chef’s Hints
Cooking as a Family
Let kids ages 3 and up combine
brown rice and water in the pot
to see how rice is cooked.
Let kids ages 2 and up peel
the garlic cloves or tear cilantro
leaves from the stems. They
might enjoy the smell and taste!
Wash cilantro first.
The brown rice used in step 2 is a whole grain
that is rich in fiber. You can try this dish with other
whole grains, too. Couscous, barley, bulgur wheat,
and quinoa are options.
In step 5, do not rinse or crowd meat. Crowding
may cause the juices to pool around the meat.
Pooling causes the juices to steam the meat rather
than brown it, making it less flavorful.
Be careful! Raisins can be a choking hazard. For
younger children, chop the raisins used in step 7
into smaller pieces that are no more than 1/2 inch.
Recipe adapted from Learning Care Group and available from What’s Cooking? USDA Mixing
Bowl at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/beef-picadillo.
29
Quick Quesadilla
Background
Quesadillas are popular in Mexico. Toasted quesadillas are often filled with
vegetables, cheese, beans, and meat. This recipe lets you cook more than
one at a time so you can eat them as a family.
Preparation
20 Minutes
Cooking
15 Minutes
Serves
6
Nutrition Information:
Calories: 203
Total Fat: 6g
Saturated Fat: 2g
Fruits
Vegetables
30
Grains
Protein
Sodium: 442mg
Protein: 14g
Total Carbohydrate: 26g Calcium: 157mg
Dietary Fiber: 6g
Iron: 2mg
Serving Size
2 wedges or 1/3
quesadilla
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Vegetables have
vitamins and nutrients that help keep you healthy. Whole grains are important
sources of fiber, B vitamins, and minerals. Start your kids early with whole
grains. To make half your grains whole grains, choose 100% whole-wheat
breads or tortillas.
Quick Quesadilla
Ingredients
2 1/4 cups spinach,
frozen, chopped
1 cup dark red
kidney beans, dry and
cooked, or canned
1 teaspoon garlic
powder
1/2 teaspoon onion
powder
1/4 teaspoon chili
powder
4 8” whole-grain corn
or whole corn tortillas,
(at least 51 gm each)
1 1/2 cups mozzarella
cheese, low-fat,
shredded
Nonstick cooking
spray
Directions
1. Preheat oven to 350 °F.
2. Wash hands with soap and clean, running water for at
least 20 seconds.
3. Thaw, drain, and squeeze excess liquid from spinach.
4. Place kidney beans in a small microwavable bowl.
5. Add garlic powder, onion powder, and chili powder.
6. Lightly mash beans. Be careful not to over-mash (at least
half of the beans should appear whole).
7. Heat in microwave for 1 minute. Stir with a spoon.
8. Place half of the tortillas on a baking sheet. Spread 3/4
cup of spinach on each tortilla. Top each with 3/8 cup of
bean mixture. Then, top with and 3/4 cup of cheese.
9. Place the rest of the tortillas on top. Spray outsides with
nonstick cooking spray.
10. Bake for 15 minutes. Use a food thermometer to check
that quesadillas have reached a temperature of 140 °F or
higher for at least 15 seconds.
11. Cut each quesadilla into 6 wedges.
12. Serve 2 wedges or 1/3 quesadilla.
Chef’s Hints
Cooking as a Family
Let kids ages 4 and up mash beans with a
plastic fork. Or, they can use clean hands.
Ask them what they think the insides of
beans look like. Then, see if they’re right!
Kids can have fun folding and filling
quesadillas. Let them choose toppings like
sliced avocado, cilantro, or salsa. Or, let
them come up with their own ideas.
In step 8, fresh spinach (about 1 1/2
cups) can be used in place of frozen
spinach. (Frozen spinach may cost
less, but fresh spinach can save
time.) Fresh spinach is not included
in the Nutritional Information.
If whole-grain tortillas aren’t
available to use in step 8, use corn
tortillas that contain at least 50%
whole grains.
Recipe adapted from USDA, Center for Nutrition Policy and Promotion n and available from What’s Cooking? USDA Mixing Bowl at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/quick-quesadilla.
31
Beef Goulash
Background
Goulash is a type of stew from Hungary. It is usually made with meat and
vegetables in a savory tomato sauce. It is eaten in many parts of Europe. You
can make it at home with this recipe!
Preparation
10 Minutes
Cooking
3 Hours 15 Minutes
Serves
6
Nutrition Information:
Calories: 188
Total Fat: 4g
Saturated Fat: 1g
Fruits
Grains
Vegetables
Protein
32
Sodium: 356mg
Protein: 15g
Total Carbohydrate: 24g Calcium: 26mg
Dietary Fiber: n/a
Iron: 2mg
Serving Size
1/2 cup goulash
over 1/4 cup
cooked noodles
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. For a
balanced meal, pair it with a piece of fruit, 8 ounces of low-fat or skim
milk—and even more veggies! Try to make vegetables and fruits a part of
every meal and snack.
Beef Goulash
Ingredients
15 1/3 ounces beef round,
roast, or steak (at least 90%
lean), fresh or frozen, and cubed
(1/2 inch)
2 1/8 cups onions, yellow,
peeled and diced (1/4 inch)
2 cloves garlic, peeled and
minced (1 teaspoon)
1/4 cup ketchup
1 tablespoon Worcestershire
sauce
1 tablespoon brown sugar,
unpacked
1/2 teaspoon salt, table
1 teaspoon paprika
1 teaspoon mustard, yellow
1/4 cup water, warm
2 tablespoons flour, allpurpose, enriched, unbleached
2 1/4 cups egg noodles, dry,
whole grain-rich
Directions
1. Wash hands with soap and clean, running water
for at least 20 seconds.
2. Place beef, onions, minced garlic, ketchup,
Worcestershire sauce, brown sugar, salt, paprika,
and mustard into a slow cooker. Stir well.
3. Cover. Cook for 3 hours on high or 6 hours on low.
4. Combine warm water and flour. Mix well using
a whisk or fork to form a thin paste, known as a
slurry.
5. Add the slurry to the slow cooker. Cover. Cook
for 15 minutes or until goulash has thickened. Use
a food thermometer to check that goulash has
reached a temperature of 165 °F or higher for at
least 15 seconds.
6. Fill a large pot with water. Bring water to a
rolling boil. Slowly add noodles. Keep stirring until
water returns to a boil. Cook uncovered for about
8 minutes or until tender. Do not overcook. Drain
well.
7. Serve 1/2 cup goulash over 1/4 cup of cooked
noodles.
Chef’s Hints
Cooking as a Family
Teach kids ages 2 and up how to
use measuring cups and spoons.
They can measure dry ingredients
like brown sugar, salt, paprika, and
flour. Let them pack brown sugar
and see how it sticks together.
Let kids ages 3 and up whisk
the slurry (warm water and flour
mixture). Show them how the flour
changes when it gets wet. Show
them how the water thickens when
it mixes with the flour.
When buying beef to use in step 2, look
for options that are at least 90% lean. Lean
protein foods provide the same nutrients as
non-lean protein foods, but less cholesterol
and saturated fat.
Any whole grain pasta can be used in step 6
in place of egg noodles. Look for pasta that
is 100% whole-wheat. You can also try brown
rice in place of noodles.
Recipe adapted from Nutrition.gov. and available from What’s Cooking? USDA Mixing
Bowl at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/beef-goulash.
33
Chicken Ratatouille
Background
Ratatouille (rat-a-tooey) is a stew from the south of France. The name comes
from the French word touiller, meaning “to stir up.” When you cook this
modern version that uses chicken with traditional vegetables, you’ll see why!
Preparation
20 Minutes
Cooking
18 Minutes
Serves
6
Nutrition Information:
Calories: 101
Total Fat: 4g
Saturated Fat: 1g
Sodium: 185mg
Total Carbohydrate: 3g
Dietary Fiber: 1g
Protein: 13g
Calcium: 22mg
Iron: 1mg
Serving Size
3/8 cup
Fruits
Grains
Vegetables
Protein
34
MyPlate Tips
This recipe provides Vegetables and Protein Foods. When making meals,
it’s important to remember that cooking foods in healthy ways is as important
as choosing healthy foods. Use the ingredient list and Nutrition Facts label to
learn what is in the foods you eat.
Chicken Ratatouille
Ingredients
1/4 tablespoon canola oil
12 1/2 ounces boneless, skinless
chicken breast, fresh or frozen,
diced
1/4 cup zucchini, washed,
unpeeled, and diced (1/2 inch)
2/3 cup eggplant, washed,
unpeeled, and diced (1/2 inch)
1/3 cup onions, yellow, peeled and
diced (1/4 inch)
1/4 cup green peppers, washed
and diced (1/4 inch)
3 tablespoons mushrooms, washed
and thinly sliced
1/4 teaspoon salt, table
3/4 cup tomatoes, canned with
juice, diced
1 clove garlic, peeled and minced
(1/2 teaspoon)
1/2 tablespoon basil, dried
1/8 teaspoon black pepper, ground
1/2 teaspoon vinegar, balsamic
1/2 teaspoon lemon juice, freshsqueezed or bottled
1/2 tablespoon parsley, washed
and minced
Directions
1. Wash hands with soap and clean, running
water for at least 20 seconds.
2. Heat oil on medium-high in a medium skillet.
3. Add chicken and sauté on each side for
about 3 minutes or until lightly browned.
4. Add zucchini, eggplant, onion, green pepper,
mushrooms, and salt. Cook for 5 more
minutes until onions are tender. Stir often.
5. Add tomatoes, garlic, basil, black pepper,
and balsamic vinegar. Bring to a boil.
6. Reduce heat to medium and simmer for 10
minutes, or until chicken is tender and juices
from the tomatoes and vinegar have reduced.
Stir often. Use a food thermometer to check
that chicken has reached a temperature of
165 °F or higher for at least 15 seconds.
7. Remove from heat. Stir in lemon juice and
parsley.
8. Serve hot (140 °F or higher). Or, divide into
sealed containers and place in a refrigerator
set to 40 °F or below (as indicated by an
appliance thermometer). Serve cold.
9. Serve 3/8 cup of stew (1/4 cup plus 2
tablespoons).
Cooking as a Family
Chef’s Hints
Start safe food habits early! Show kids ages
4 and up how to wash vegetables under
running water and scrub skins. Kids can also
help dice the eggplant using a plastic knife.
Show kids ages 4 and up how to juice
lemons! Let them roll lemons on a flat
surface. Then, have an adult cut the lemons
in half. Let kids squeeze out the juice over
a bowl. Use a fork or spoon to dig out any
seeds that fall into the bowl.
Using lean chicken (like
boneless and skinless chicken
breasts) in step 3 can help lower
saturated fats. Look for skinless
options. Cut off any visible fat
before cooking.
This recipe can be served hot
or cold. Add any seasonal
vegetables you and your family
would like to try in step 4!
Recipe adapted from Center of Nutrition Policy and Promotion Cultural
Recipes and available from What’s Cooking? USDA Mixing Bowl at: https://
whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/chicken-ratatouille.
35
Easy Zucchini Lasagna
Background
Zucchini is also called green Italian squash. It is found in many Italian foods
like pizza, pasta, soups, and salads. Lasagna has been eaten in Italy since the
Middle Ages! This modern version is nutritious and delicious.
Preparation
20 Minutes
Cooking
1 Hour
Serves
6
Nutrition Information:
Calories: 171
Total Fat: 4g
Saturated Fat: 3g
Sodium: 434mg
Protein: 11g
Total Carbohydrate: 24g Calcium: 68mg
Dietary Fiber: 2g
Iron: 2mg
Serving Size
1 piece
(about 2”x 3 3/4”)
Fruits
Grains
Vegetables
Protein
36
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Remember,
frozen vegetables are just as nutritious as fresh vegetables. Look for frozen
vegetables without added sauces, gravies, butter, or creams.
Easy Zucchini Lasagna
Ingredients
2 1/2 ounces (1/2 cup plus
2 tablespoons) mozzarella
cheese, low-fat, shredded
1 cup cottage cheese, fatfree
3 tablespoons tomato
paste, low-sodium
1 cup tomato sauce,
canned, low-sodium
1 teaspoon oregano, dried
1 teaspoon basil, dried
2 5/8 ounces (1/2 cup
plus 1 tablespoon) onions,
yellow, peeled and diced
2 cloves garlic, peeled and
minced (1 teaspoon)
1/4 teaspoon ground
black pepper
1 1/2 cups zucchini,
washed and thinly sliced
3 3/8 ounces (6 sheets)
lasagna noodles, dry
1 tablespoon parmesan
cheese, shredded
Nonstick cooking spray
Directions
1. Preheat oven to 350 °F.
2. Wash hands with soap and clean, running water for at
least 20 seconds.
3. Set 1/3 cup of mozzarella cheese aside.
4. Combine the rest of the mozzarella cheese, cottage
cheese, tomato paste, tomato sauce, oregano, basil,
onions, garlic, and black pepper in a small bowl to
make cheesy-tomato sauce.
5. Divide zucchini into two even parts (about 3/4 cup
each).
6. Lightly coat a medium baking dish (about 8” x 8”)
with nonstick cooking spray.
7. Spread 3 1/2 cups of cheesy-tomato sauce evenly
on bottom of the pan. Cover sauce with 3 sheets of
oven-ready lasagna noodles. Then, cover noodles
with 3 1/2 cups of zucchini slices. Then, repeat.
8. Top layers 1 and 2 with the rest of the cheesy-tomato
sauce (about 3 1/2 cups). Sprinkle on the rest of the
mozzarella cheese and parmesan cheese.
9. Cover tightly with foil. Bake until zucchini is tender,
about 30 minutes.
10. Remove foil. Bake uncovered until cheese starts to
brown, about 15 minutes. Use a food thermometer to
check that lasagna has reached a temperature of 140
°F or higher for at least 15 seconds.
11. Let lasagna stand for 10 minutes. Cut into 6 even
pieces and serve.
Cooking as a Family
Let kids ages 3 and up mix the
cheesy-tomato sauce. (Using
a large bowl can help keep
the sauce from getting on the
counter.)
Kids ages 3 and up can have fun
layering lasagna noodles, cheesy
tomato sauce, and zucchini slices.
Sprinkling the cheese on top is
another great task to get kids
involved. Make sure everyone
washes their hands first!
Chef’s Hints
In step 4, try adding other vegetables like
broccoli and spinach to this recipe. The
greener the better. (Note: Large broccoli
pieces can be a choking hazard. If you
have a young child in your home, make
sure to cut broccoli into small pieces no
larger than 1/2 inch.)
When choosing canned tomato sauce,
look for low-sodium or no-salt added
options. Wash the outside of the can
before opening.
Recipe adapted from National Institute of Health and available from
What’s Cooking? USDA Mixing Bowl at: https://whatscooking.fns.
usda.gov/recipes/child-nutrition-cnp/easy-zucchini-lasagna.
37
Spinach Egg Bake
Background
An egg bake is also known as a frittata. Frittata is from Italy. It can be made with
many kinds of ingredients from all over Europe, including feta cheese which
comes from Greece. It is a great way to try new vegetables as a family.
Preparation
20 Minutes
Cooking
17 Minutes
Serves
6
Nutrition Information:
Calories: 115
Total Fat: 8g
Saturated Fat: 2g
38
Fruits
Grains
Vegetables
Protein
Sodium: 203mg
Total Carbohydrate: 4g
Dietary Fiber: 2g
Protein: 8g
Calcium: 127mg
Iron: 2mg
Serving Size
1 piece
(about 2” x 3 3/4”)
MyPlate Tips
This recipe provides Vegetables and Protein Foods. Did you know that
veggies can be a part of a healthy breakfast? Add vegetables to breakfast
foods like scrambled eggs, omelets, and smoothies for a boost in the
morning!
Spinach Egg Bake
Ingredients
2 1/4 cups
spinach, frozen,
thawed, drained,
and chopped
6 eggs, large, or
1 1/4 cups whole
liquid eggs
1 tablespoon feta
cheese, crumbled
1 teaspoon onions,
yellow, peeled and
chopped
1/8 teaspoon
black pepper,
ground
1/8 teaspoon salt,
table
Nonstick cooking
spray
Directions
1. Preheat oven to 350 °F.
2. Wash hands with soap and clean, running water for at least 20
seconds.
3. Thaw spinach in the microwave or under cool running water.
4. Drain excess water from spinach.
5. Whisk eggs in a small mixing bowl. Add feta cheese, onions,
salt, and black pepper. Mix well.
6. Lightly coat medium baking dish (about 8” x 8”) with nonstick
cooking spray.
7. Spread spinach evenly on the bottom of the baking dish.
8. Top spinach with egg mixture. Keep the vegetables spread
evenly by stirring the mixture with a spatula or spoon. Place
the baking dish in the oven. Bake for 15 minutes at 350 °F.
Use a food thermometer to check that mixture has reached a
temperature of 165 °F or higher for at least 15 seconds.
9. Then, broil on high for 2 minutes or until the eggs are set
and the top is a light to golden brown. Remove right away to
prevent burning. Caution: use a hot pad as dish will be very hot.
10. Cut into 6 even pieces. Serve 1 piece.
Cooking as a Family
Show kids ages 4 and up how to crack
eggs into a bowl. If pieces of the shells fall
in, dig them out with a fork or spoon. Let
kids whisk eggs until yolks and whites are
combined. Make sure everyone washes
hands after cooking with raw egg!
Teach kids ages 4 and up how to crumble
feta cheese (or sprinkle other cheese)
evenly. Point out the different colors and
textures of different kinds of cheese.
Chef’s Hints
Caution! Eggs are a common
allergen. Do not serve Spinach
Egg Bake if anyone in your
household is allergic.
Swiss, cheddar, or ricotta
cheese can be used instead of
feta in step 5. Choose low- or
reduced-fat Dairy ingredients
to reduce sodium and
saturated fats.
Recipe adapted from Center of Nutrition Policy and Promotion Cultural
Recipes and available from What’s Cooking? USDA Mixing Bowl at: https://
whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/spinach-egg-bake.
39
Collard Greens
Background
Collard greens are popular in the Southern United States. They can also be found in meals
from places like Tanzania, Kenya, Brazil, Portugal, and Kashmir. Collard greens can be made
alone. They can also be mixed with other leafy greens like spinach, kale, and Swiss chard.
Preparation
10 Minutes
Cooking
20 Minutes
Serves
6
Nutrition Information:
Calories: 26
Total Fat: 1g
Saturated Fat: 0g
Sodium: 54mg
Total Carbohydrate: 3g
Dietary Fiber: 2g
Protein: 2g
Calcium: 67mg
Iron: 1mg
Serving Size
1/3 cup
Fruits
Vegetables
40
Grains
Protein
MyPlate Tips
This recipe provides Vegetables. There are 5 types of vegetables: dark-green,
starchy, red and orange, beans and peas, and other vegetables. Collard
greens are a type of dark-green vegetable. Dark-green vegetables are full of
vitamins, minerals, and fiber. Eating greens can give you energy and help you
feel your best!
Collard Greens
Ingredients
Directions
2 tablespoons
(about 2 slices)
turkey bacon,
cooked and
chopped
1. Wash hands with soap and clean, running water for at least
20 seconds.
1/2 cup onions,
yellow, peeled and
diced (1/4 inch)
4. Increase heat to medium-high. Add onions and sauté until
soft.
2 quarts collard
greens, washed
and chopped
1 cup water
1/4 teaspoon
liquid smoke
(optional)
Nonstick cooking
spray
2. Coat a medium pot with nonstick cooking spray. Heat over
medium heat.
3. Heat bacon for 3-4 minutes, until lightly brown. Stir often.
5. Add collard greens. Sauté for 1-2 minutes. Stir often. Sauté
until greens begin to wilt.
6. Add water to pot. Cover and bring to a boil.
7. Reduce heat to medium. Simmer for 5-7 minutes,
stirring often. Stir in liquid smoke (optional). Remove from
heat when greens are tender. Use a food thermometer to
check that collard greens have reached a temperature of
140 °F or higher for 15 seconds.
8. Serve 1/3 cup.
Cooking as a Family
Chef’s Hints
Teach kids ages 3 and up
how to pour water into the
pot. Show kids ages 5 and up
how measuring cups can be
used to add up to one cup.
Sauté can be used to prepare other kinds
of leafy greens, too. Use it on spinach, kale,
cabbage, Swiss chard, and more. Choose your
favorite—or try something new—and see how
easy it is to vary your greens!
Kids ages 2 and up can have
fun tearing up collard green
leaves. Make sure they wash
their hands first.
The liquid smoke used in step 7 adds flavor
to veggies with little (or no) calories, fat, or
sodium. It can be found at many grocery
stores and markets.
Recipe adapted from Florida Health and available from What’s Cooking? USDA Mixing Bowl at:
https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/collard-greens.
41
Creamy Wild Rice
Background
Wild rice, or manoomin, is grown in North America. It is a sacred food for Native
Americans, especially the Ojibwe people. Wild rice dishes, like this one, are eaten
at special events like picnics, powwows, parties, and funerals.
Preparation
5 Minutes
Cooking
1 Hour 15 Minutes
Serves
6
Nutrition Information:
Calories: 214
Total Fat: 7g
Saturated Fat: 2g
Sodium: 317mg
Protein: 16g
Total Carbohydrate: 23g Calcium: 72mg
Dietary Fiber: 2g
Iron: 1mg
Serving Size
3/4 cup
Fruits
Vegetables
42
Grains
Protein
MyPlate Tips
This recipe provides Vegetables, Grains, and Protein Foods. Whole grains
like brown rice, quinoa, and oats are full of nutrients that help keep your
body healthy. They also contain fiber, which makes you feel full. When buying
foods made with grains—such as cereal, bread, and pasta—look for the word
“whole” close to the top of the ingredient list.
Creamy Wild Rice
Ingredients
1/3 cup wild rice, dry
1 cup brown rice, dry
1 1/2 cups water
13 ounces turkey,
ground, fresh or
frozen
1 cup onions, yellow,
peeled and diced
(1/4 inch)
1 cup celery, washed
and diced (1/4 inch)
1 cup cream of
mushroom soup,
condensed
3/4 cup milk, non-fat
(skim)
1 tablespoon garlic
powder
1 teaspoon black
pepper, ground
Nonstick cooking
spray
Directions
1. Preheat oven to 350 °F.
2. Wash hands with soap and clean, running water for at least
20 seconds.
3. Combine wild rice, brown rice, and water in a small pot.
4. Heat on medium-high heat to a rolling boil. Cover and
reduce heat to medium. Cook until water is absorbed,
about 15-20 minutes. Stir once. Cover and cook for 10 more
minutes over low heat. Fluff the rice with a fork. Set aside.
5. Place a medium skillet on medium-high heat.
6. Brown ground turkey. Add onion and celery. Continue
cooking on medium heat until onions and celery are soft,
about 5-7 minutes. Use a food thermometer to check that
turkey has reached a temperature of 165 °F or higher for 15
at least seconds. Drain.
7. Stir in rice and the rest of the ingredients. Bring to a boil.
Remove from heat.
8. Lightly coat a medium baking dish (about 8” x 8”) with
nonstick cooking spray.
9. Spread mixture evenly into baking dish. Cover with foil.
Bake for 30 minutes or until liquid has absorbed and dish is
creamy.
10. Serve 3/4 cup.
Chef’s Hints
Cooking as a Family
Teach kids ages 3 and up how to combine
rice and water in the pot. They will get
to see how rice is cooked. Remember to
use dry and liquid measuring cups when
measuring ingredients.
Let kids touch the wild rice and brown rice
before and after cooking. Ask them what
they notice about the textures of each one.
Plan ahead! Cook and cool the
rice used in step 4 a day early.
Keep it in a refrigerator set to 40
°F or below (as indicated by an
appliance thermometer) overnight
to save time on meal prep.
If cooking with frozen turkey in
step 6, defrost in the refrigerator
for one day. Keep cold turkey at a
temperature below 40 °F before
cooking.
Recipe adapted from Onamia Schools and available from What’s Cooking? USDA Mixing
Bowl at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/creamy-wild-rice.
43
Great Garden Soup
Background
Some Native American groups like the Haudenosaunee (Iroquois) grew corn, beans, and
winter squash next to each other. These vegetables helped each other grow. They became
known as the “Three Sisters.” This recipe is great way to get many veggies in one meal.
Preparation
20 Minutes
Cooking
30 Minutes
Serves
6
Nutrition Information:
Calories: 120
Total Fat: 2g
Saturated Fat: 1g
Sodium: 214mg
Protein: 9g
Total Carbohydrate: 16g Calcium: 3mg
Dietary Fiber: 5g
Iron: 2mg
Serving Size
2/3 cup
Fruits
Vegetables
44
Grains
Protein
MyPlate Tips
This recipe provides Vegetables and Protein Foods. Protein foods include
both animal and plant sources. Eat many kinds of animal protein foods like
chicken, seafood, and lean cuts of beef as well as plant-based protein foods
like nuts, seeds, peas, and beans (like the kidney beans in this recipe) to meet
your protein needs.
Great Garden Soup
Ingredients
4 ounces beef (at least 90% lean), ground,
fresh or frozen
2/3 cup onions, yellow, peeled and diced
(1/4 inch)
2 cloves garlic, peeled and minced (1/2
teaspoon)
1 tablespoon jalapeno pepper, washed,
seeded, and minced
2/3 cup butternut squash, washed,
unpeeled, and cubed (1/2 inch)
1/4 cup green beans, washed and cut into
1/2” pieces
3 tablespoons corn, frozen
1 tablespoon thyme, dried
1/4 cup summer squash, washed,
unpeeled, and diced (1/2 inch)
1/4 cup zucchini, washed, unpeeled, and
diced (1/2 inch)
11 ounces kidney beans, dry and cooked,
or low-sodium canned
1/3 cup tomato sauce, canned
3/8 cup tomatoes with juice, canned, diced
1/4 cup water
Nonstick cooking spray
Directions
1. Wash hands with soap and clean,
running water for at least 20 seconds.
2. Coat a medium skillet with nonstick
cooking spray.
3. Heat the skillet on medium-high heat.
4. Add ground beef and brown. Use a
food thermometer to check that beef
has reached a temperature of 165 °F or
higher for at least 15 seconds. Drain.
5. In a medium pot add browned beef,
onions, garlic, jalapeno peppers,
butternut squash, green beans, corn,
and thyme. Cook for 4-6 minutes on
medium-high heat. Stir occasionally
until onions and peppers are tender.
6. Add summer squash, zucchini, kidney
beans, tomato sauce, tomatoes with
juice, and water. Stir well. Bring to a
boil.
7. Reduce heat to medium and simmer
uncovered for 20 minutes. Vegetables
should be tender. Stir often.
8. Serve 2/3 cup.
Cooking as a Family
Chef’s Hints
Let kids see, touch, and taste
veggies as they are added. It
may make them more likely
to eat them later!
Rinsing raw meat can spread germs onto your
cooking surfaces. In step 4, cook ground meat
without rinsing it. Use a large pan so that it cooks
evenly.
Teach kids ages 5 and up
how to peel the squash and
zucchini with a kid-friendly
vegetable peeler. They can
have fun aiming peels at a
bucket or bag on the floor.
If using dry kidney beans in step 6, you can use the
“Quick-Soak Method” to save time. Boil 4 cups
of water, then add beans and boil for 2 minutes.
Remove beans from heat and allow to soak for 1 hour.
Then, discard the water and proceed with the rest
of the recipe. If using canned beans, clean the can
before opening. Then, rinse beans under running
water to reduce the amount of sodium in the beans.
Recipe adapted from Oneida Indian Nation’s Three Sisters Cookbook and available from What’s Cooking?
USDA Mixing Bowl at: https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/great-garden-soup.
45
Mini Salmon
Loaves
Background
Salmon is a popular type of fish found in North America, including Alaskan
waterways. Try these mini-loaves on a bun, over a bed of lettuce, with eggs or a side
of hash browns, with a dipping sauce on the side, or just by themselves.
Preparation
20 Minutes
Cooking
15 Minutes
Serves
6
Nutrition Information:
Calories: 82
Total Fat: 3g
Saturated Fat: 1g
Sodium: 197mg
Total Carbohydrate: 3g
Dietary Fiber: 0g
Protein: 11g
Calcium: 27mg
Iron: 0mg
Serving Size
1 loaf
Fruits
Grains
Vegetables
Protein
46
MyPlate Tips
This recipe provides Protein Foods. Seafood like salmon is a protein food
that contains key nutrients. Eating many kinds of seafood can help you
and your family meet your protein needs. Try including seafood in your
diet at least twice a week.
Mini Salmon Loaves
Ingredients
Directions
1 cup Alaska salmon,
canned, boneless,
skinless, drained
1. Preheat oven to 350 °F.
1 large egg
3. Place salmon in a medium bowl.
1 tablespoon milk,
fat-free
1 teaspoon onion,
dried, minced
1 teaspoon dill weed,
fresh, washed, and
chopped
1/2 teaspoon lemon
pepper seasoning
3 tablespoons
whole-wheat bread
crumbs
2. Wash hands with soap and clean, running water for at
least 20 seconds.
4. Break apart chunks of salmon. Use a fork or clean hands.
5. Crack egg into a medium bowl. Then, wash hands. Add
milk, onion, dill weed, lemon pepper, and bread crumbs.
Mix well.
6. Divide salmon mixture into 6 even portions (1 3/4 ounces
each).
7. Shape each portion into a mini-loaf, about 1/2 inch thick.
Place on a baking sheet.
8. Bake for 15 minutes. Use a food thermometer to check
that salmon loaves have reached a temperature of 160
°F or higher for at least 15 seconds. Keep at 140 °F or
higher until serving.
9. Serve one mini-loaf.
Cooking as a Family
Kids ages 4 and up can have fun breaking up
chunks of salmon with a plastic fork. Make sure
they wash hands before and after cooking with
raw fish!
Let kids ages 4 and up shape salmon into
round loaves. Help them place the mini-loaves
on a baking sheet with space in between. Kids
and adults should wash hands before and after
touching salmon.
Chef’s Hints
Caution! Salmon is a
common allergen. Do
not serve Mini Salmon
Loaves if anyone in your
household is allergic.
In step 5, dried dill weed
can be used in place of
fresh. Just divide the
called for amount of
fresh dill weed in half (1/2
teaspoon).
Recipe adapted from National Institute of Health available from What’s Cooking? USDA Mixing Bowl at:
https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/mini-salmon-loaves.
47
USDA is an equal opportunity provider,
employer, and lender.
U.S. Department of Agriculture
Food and Nutrition Service
FNS XXXX
Month 2018
| File Type | application/pdf |
| File Modified | 2018-07-24 |
| File Created | 2018-04-13 |