Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of ra

1
Educational programs of the Kentucky Cooperative
Extension Service serve all people regardless of
race, color, age, sex, religion, disability, or
national origin.
2
Educational programs of the Kentucky Cooperative
Extension Service serve all people regardless of
race, color, age, sex, religion, disability, or
national origin.
3
1 teaspoon margarine ½ onion, chopped 1 tomato,
diced 2 ears of corn, cut from cob 10 okra, slic
ed In a frying pan over medium heat, cook margar
ine, onion, corn, and okra for 5 minutes until
tender. Add diced tomatoes and continue cooking
for 3 minutes. Yield 6 servings, Serving size ½
cup Nutrition Analysis per serving 280 calories
, 7g fat, 0mg cholesterol, 95mg sodium, 55g
carbohydrates, 10g protein
4
Educational programs of the Kentucky Cooperative
Extension Service serve all people regardless of
race, color, age, sex, religion, disability, or
national origin.
5
1 cup eggplant, peeled and chopped
1 banana pepper, chopped 1 medium onion 1 (4 oz)
can mushrooms, sliced alt, pepper, and garlic to
taste 1 Tablespoon soy sauce 1 (14 oz) can chil
i-ready tomatoes, diced 2 cans red kidney beans
1 (14 oz) box brown rice, cooked
6
Combine eggplant, banana peppers, onion, and
mushrooms in a skillet. Add salt, black pepper,
and garlic to taste. Add 3 teaspoons of soy
sauce. Simmer until onion is soft. Add tomatoes
and heat through. Add beans and rice to
vegetables. Simmer 5 minutes.
Yield 6 servings. Serving Size 1 ½ cups Nutr
itional Analysis per serving 370 calories, 12 g
protein, 75 g carbohydrates, 11 g fiber, 2 g
fat, 0 cholesterol, 250 mg sodium
7
Educational programs of the Kentucky Cooperative
Extension Service serve all people regardless of
race, color, age, sex, religion, disability, or
national origin.
8
½ cup whipped cream cheese 1 Tablespoon confectio
ners sugar 1 pint fresh blueberries 1 large flou
r tortilla 1 Tablespoon butter, melted 1 teaspoo
n cinnamon 1 teaspoon sugar
Preheat broiler. Combine cheese and
confectioners sugar. Arrange tortilla on a cookie
sheet. Brush it with butter sprinkle with
cinnamon and sugar. Broil about 6 inches from
broiler for 3 minutes. Cool. Spread cream
cheese mixture on tortilla, and top with
blueberries. Yield 4 servings, Serving Size
1 Tortilla Nutrition Analysis per serving 210 c
alories, 11g fat, 30mg cholesterol, 170mg sodium,
25g carbohydrate, 4g protein
9
Educational programs of the Kentucky Cooperative
Extension Service serve all people regardless of
race, color, age, sex, religion, disability, or
national origin.
10
1 pound Summer squash and / or Zucchini, wash and
slice ½ teaspoon Basil 1 teaspoon margarine subs
titute 2 Tablespoons Parmesan Cheese (optional)
Wash and slice squash. Place in a steamer with
basil. Steam for 5 minutes. Remove squash, add
margarine and Parmesan Cheese. Serve.
Yield 8 servings, Serving size ½ cup
Nutritional
Analysis per serving 20 calories, 1g fat, 0mg
cholesterol, 35 mg sodium, 3g carbohydrate, 1g
protein