Attachment W: Research Stimulus: Recipe Review

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Expiration Date: 9/30/2019
Attachment W: Research Stimulus: Recipe Review

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Providers will be asked to review one of the following recipes that appear in the Educators Guide.

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 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

Protein

CACFP Meal Pattern Information
This recipe provides Vegetables. There are 5 types of vegetables: darkgreen vegetables, starchy vegetables, red and orange vegetables, beans
and peas, and other vegetables. CACFP Crediting: 1 serving (1/4 cup)
provides 1/4 cup vegetable.

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 (1/2 teaspoon)
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 (the recommended portion for
children ages 3 to 5 years).

Getting Kids Involved

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.

15

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

18

Fruits

Grains

Vegetables

Protein

CACFP Meal Pattern Information
This recipe provides Vegetables and Protein Foods. Chickpeas are a
plant-based protein food. CACFP Crediting: 1 serving (2/3 cup) provides
Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate and 1/4 cup
vegetable OR Legume as Vegetable: 5/8 cup vegetable.

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

Getting Kids Involved
Start food safe 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, Swiss chard, and spinach 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.

19

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 sauteed tofu with broccoli.

Preparation
10 Minutes

Cooking
15 Minutes

Serves
6

Nutrition Information:
Calories: 226
Total fat: 9g
Saturated fat: 3g
Cholesterol: 38mg

Fruits

Grains

Vegetables

Protein

24

Sodium: 351mg
Protein: 18g
Total Carbohydrate: 20g Calcium: 69mg
Dietary Fiber: 3g
Iron: 2mg
Total Sugars: 3g

Serving Size
1 cup

CACFP Meal Pattern Information
This recipe provides Vegetables, Protein Foods, and Grains. Soybeans
are a plant-based protein. CACFP Crediting: 1 serving (1 cup) provides 1
1/2 oz equivalent meat alternate, 1/4 cup vegetable, and 1/2 oz equivalent
grains.

Sautéed Tofu and Broccoli
Ingredients
1 cup water
3 ounces spaghetti
noodles, wholegrain
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
1 tablespoon
ginger, peeled
and minced (2
teaspoons)
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.

Chef’s Hints
Getting Kids Involved
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.

The tofu used in step 4 is a popular type of
vegetarian 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. Try different kinds to find the firmness
your family likes best (firmness ranges from
silken or extra soft to super firm).
Caution! Tofu is made from soybeans.
Soybeans are a common food allergen.
Be careful! Large broccoli pieces may cause
choking. For younger children, chop the
broccoli used in step 9 into smaller pieces that
are no more than half an inch.
Recipe adapted from What’s Cooking? USDA Mixing Bowl.

25

Chicken Flatbread
Pizza
Background
Diwali is India’s “festival of lights.” It started as a Hindu tradition but is now celebrated by
other groups and in other parts of Southeast Asia. Diwali celebrates the triumph of light over
darkness, which is a symbol for the triumph of good over evil. The festival lasts five days, during
which gifts are given, family is visited, and sweets and flatbreads—like this one—are eaten.

Preparation
25 Minutes

Cooking
40 Minutes

Serves
6

Nutrition Information:
Calories: 121
Total fat: 4g
Saturated fat: 1g
Sodium: 254mg

Fruits

Vegetables

28

Grains

Protein

Total Carbohydrate: 7g
Dietary Fiber: 1g
Protein: 13g
Calcium: 27mg

Iron: 1mg

Serving Size
1 piece

CACFP Meal Pattern Information
This recipe provides Vegetables, Grains, and Protein Foods. Grains are an
important source of nutrients, vitamins, and fiber. When buying grains, such
as cereal, bread, and pasta, look for the word “whole” close to the top of
the ingredients list. CACFP Crediting: 1 serving (1 piece) provides 1 1/2 oz
equivalent meat, 1/4 cup vegetable, and 1 1/2 oz equivalent grains.

Chicken Flatbread Pizza
Ingredients

Directions

……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

1. Preheat oven to 350 °F.

each) chicken tenderloins,
raw, boneless, skinless, fresh
or frozen

……3 tablespoons yogurt, Greek,
plain, non-fat

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

……2 teaspoons canola oil
……2/3 cups onion, yellow, fresh and

7. Dice chicken into 1/2 inch pieces.

……3 cloves garlic (1 1/2 teaspoon

10. Sauté onions for about 3-5 minutes or until onions
are tender.

chopped
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

8. Mix the second b
­ owl of seasonings into the yogurt.
9. Heat canola oil on medium-high in a medium skillet.

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.

……1 1/2 ounces mozzarella cheese,

13. Bake for 15-20 minutes. Heat to 140 F or higher for at
least 15 seconds.

……Nonstick Cooking Spray

14. Serve 1 piece, hot.

low-fat, shredded

Getting Kids Involved
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
may cause choking. If you have a young child
in your home, make sure to cut broccoli into
small pieces no larger than half an inch.)

Recipe adapted from What’s Cooking? USDA Mixing Bowl.

29

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

Fruits

Grains

Vegetables

Protein

34

Sodium: 174mg
Protein: 15g
Total Carbohydrate: 23g Calcium: 34mg
Dietary Fiber: 2g
Iron: 2mg

Serving Size
1/2 cup picadillo
over
1/4 cup rice

CACFP Meal Pattern Information
This recipe provides Vegetables, Grains, and Protein Foods. When cooking
with grains, try to make at least half your grains whole grains. CACFP
Crediting: 1 serving (1/2 cup picadillo over 1/4 cup rice) provides 1 1/2 oz
equivalent meat, 1/4 cup vegetable, and 1/2 oz equivalent grains.

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, 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
Getting Kids Involved
Let kids ages 3 and up combine
brown rice and water in the pot
to see how rice is made.
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 hands and 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 UMass Extension.

35

Baked Batatas
and Apples
Background
Batata dulce is a Spanish term for sweet potato. Sweet potatoes come from Central
and South America, Mexico, and the West Indies. They are now eaten in Asia, South
America, and the United States. 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

38

Fruits

Grains

Vegetables

Protein

CACFP Meal Pattern Information
This recipe provides Vegetables and Fruits. Vegetables and fruits are full of
nutrients and vitamins. CACFP Crediting: 1 serving (1/2 cup) provides 1/4 cup
vegetable and 1/4 cup fruit.

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
an internal 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
Getting Kids Involved
Start safe food habits early! Show kids ages 4
and up how to wash fruits and veggies under
running water. Then, show them how to clean
the skins with a vegetable 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 cinnamon-sugar
mixture to add flavor. (Note:
Nuts are a common allergen.
Leave out nuts if anyone 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.

39

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

44

CACFP Meal Pattern Information
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. CACFP Crediting: 1 serving (3/8 cup) provides 1 1/2
oz equivalent meat and 1/4 cup vegetable.

Chicken Ratatouille
Ingredients

Directions

……1/4 tablespoon canola oil
……12 1/2 ounces boneless, skinless chicken

1. Wash hands with soap and clean, running
water for at least 20 seconds.

……1/4 cup zucchini, washed and diced (1/2

3. Add chicken and sauté on each side for about
3 minutes or until lightly browned.

breast, fresh or frozen, diced
inch)

……2/3 cup eggplant, washed 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
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, fresh-squeezed
or bottled

……1/2 tablespoon parsley, washed, dried, and

2. Heat oil on medium-high in a medium skillet.

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 (the recommended
portion for children ages 3 to 5 years).

minced

Getting Kids Involved

Chef’s Hints

Start food safe 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.

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.

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.

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 the Center of Nutrition Policy and Promotion Cultural
Recipes.

45

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: 101
Total Fat: 4g
Saturated Fat: 1g

Fruits

Vegetables

48

Grains

Protein

Sodium: 185mg
Total Carbohydrate: 3g
Dietary Fiber: 1g

Protein: 13g
Calcium: 22mg
Iron: 1mg

Serving Size
1 piece
(2” x 3 3/4”)

CACFP Meal Pattern Information
This recipe provides Vegetables, Grains, and Protein Foods. Frozen
vegetables without added sauces, gravies, butter, or creams are as healthy
as fresh vegetables. CACFP Crediting: 1 serving (1 piece) provides 1 oz
equivalent meat alternate, 1/2 cup vegetable, and 1/2 oz equivalent grains.

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 10 minutes before serving. Cut into
6 even pieces and serve.

Getting Kids Involved
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 may cause choking. If you have a
young child in your home, make sure to
cut broccoli into small pieces no larger
than half an 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.

49

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

54

Grains

Protein

CACFP Meal Pattern Informaiton
This recipe provides Vegetables and Protein Foods. Vary your protein routine
by serving plant-based protein foods: nuts, seeds, peas, and beans, like the
kidney beans in this recipe. CACFP Crediting: 1 serving (2/3 cup) provides
Legume as Meat Alternate: 1 1/2 oz equivalent meat/meat alternate and 1/4
cup vegetable OR Legume as Vegetable: 1/4 oz meat and 1/2 cup vegetable.

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
……1 tablespoon jalapeno pepper, washed,
seeded, and minced

……2/3 cup butternut squash, washed, peeled,
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, peeled,
and diced (1/2 inch)

……1/4 cup zucchini, washed, peeled, 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

Let kids see, touch, and taste
veggies as they are added. It
may make them more likely to
eat them later!
Teach kids ages 4 and up
how to peel the squash and
zucchini. They can have fun
aiming peels at a bucket or
bag on the floor.

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.

teaspoon)

Getting Kids Involved

Directions

4. Add ground beef and brown. Use a
food thermometer to check that beef
has reached a temperature of 165 °F
or higher for 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.

Chef’s Hints
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.
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.

55

Mini SalmonLoaves
Background
Salmon is a popular type of fish found in North America. 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: 80
Total Fat: 3g
Saturated Fat: 1g

Sodium: 165mg
Total Carbohydrate: 2g
Dietary Fiber: 0g

Protein: 11g
Calcium: 24mg
Iron: 0mg

Serving Size
1 loaf

Fruits

Grains

Vegetables

Protein

58

CACFP Meal Pattern Information
This recipe provides Grains and Protein Foods. Seafood, like salmon, is
a protein food that contains key nutrients. CACFP Crediting: 1 serving (1
loaf, about 1 1/2 oz) provides 1 1/2 oz meat and 1/4 oz equivalent grains.

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 15 seconds. Keep at 140 °F or higher until
serving.
9. Serve one mini-loaf.

Getting Kids Involved
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 food allergen.
Do not serve Mini Salmon
Loaves if anyone in your
care 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.

59