Recipes

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Southwest Sheet Pan Veggie Hash

Ingredients:

1 sweet potato, peeled and diced
1 potato, scrubbed and diced
2 medium zucchini, sliced
1 red bell pepper, diced
1 can black beans, drained and rinsed
1 cup frozen corn kernels
1/2 tsp garlic powder
2 Tbsp. olive oil
1 1/2 tsp. chili powder
Salt & pepper
6 eggsSalsa for topping

Instructions:

Preheat the oven to 425°F.
Spray a rimmed baking sheet with nonstick cooking spray.
Spread veggies and beans on baking sheet.
Drizzle oil and sprinkle seasonings over ingredients, tossing to coat evenly.
Bake 15-18 minutes or until potatoes are tender, stirring halfway through.
Remove from oven and move veggies aside to create 6 openings.
Gently crack the eggs into each opening.
Season the eggs with salt and pepper.
Return the pan to the oven and bake 7-9 minutes or until eggs are set.
Top with salsa and enjoy!

Slow Cooker Salsa Chicken

Ingredients:

1 pound Chicken Thighs boneless, skinless
2 cups Salsa
15 1/2 ounces Black Beans, Kidney Beans, or Pinto Beans canned, drained, and rinsed
1 cup Vegetables fresh or frozen, chopped
1 tablespoon Taco Seasoning, optional
Ingredients: serves 4

Instructions:

Slow Cooker Directions
Cover chicken with salsa, beans, and veggies in slow cooker.
Add seasoning, if using.
Cook on LOW for 6-9 hours.
The cooking time will vary with the type of chicken meat and size of pieces.
Remove chicken to a large bowl.
Chop, or shred with two forks, then add back into the pot and stir.
Serve with tortillas and/or rice, or on top of salad greens.

Roasted Chickpeas

Ingredients:

1 can chickpeas, drained and rinsed
1 tbsp olive oil
1 tsp smoked paprika
1 tsp granulated garlic
1 pinch cumin

Instructions:

Pat chickpeas dry with paper towels.
Preheat air fryer or oven to 355 degrees.
In a medium bowl, combine chickpeas, oil, and seasonings.
Toss to coat.
Add all to air fryer, or roast in oven, for 20-22 minutes, shaking or stirring occasionally.
Enjoy.

Youtube Tutorial

Roasted Carrots

Ingredients:

2 pounds fresh carrots, peeled
2 tablespoons extra virgin olive oil
Salt & Pepper

Instructions:

Preheat the oven to 425°F.
Line a baking sheet with aluminum foil.
Slice the carrots on the diagonal about 2-in thick.
Make sure all pieces are approximately the same size to ensure even cooking.
Directly on the prepared baking sheet, toss together the carrots, olive oil, salt, pepper.
Roast, stirring once mid-way through, until nicely caramelized and tender, 20 to 25 minutes (cooking time will depend on thickness of carrots).

Youtube Tutorial

Carrots

Carrots are great sources of: Beta carotene is converted to Vitamin A which keeps our eyes working, our immune system strong, and our cells growing.Antioxidants help protect our cells from damage due to normal body functions and environmental factors.Potassium, a type of electrolyte, helps build muscle and keeps your heart healthy. Vitamin K helps our bodies heal quickly.Fiber helps with healthy digestion and keeps us feeling full. Eating enough fiber has been shown to keep our hearts healthy too.

Instructions:

How to StoreCarrots can be stored for several weeks.
Store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel.
Keep them away from apples, pears, potatoes, and other fruits and vegetables.
Don't store on the counter at room temperature.

Cantaloupe

Cantaloupes are Great Sources of: Vitamin C & Beta Carotene keep our immune systems strong and help our bodies heal quickly.Fiber & Water help with healthy digestion, and keep us feeling full and hydrated. Fiber is good for our hearts, too!Folate, or folic acid, helps our tissues grow and our cells work.Potassium, a type of electrolyte, helps build muscle and keeps our heart healthy.

Instructions:

Ready to eat when color is light yellow-orange with little to no green.
Ripe cantaloupe should smell sweet and a little musky.
To eat, cut in half length-wise.
Scoop and discard seeds.
Remove rind with knife and cut in medium-small chunks.
Best served chilled.

Cabbage

Cabbage is a great source of : Vitamin C helps keep our immune system strong. Vitamin K helps our bodies heal quickly.

Instructions:

How to store: Keep cabbage in refrigerator drawer.
Store covered or wrapped in plastic wrap, especially after cutting.
Can be kept for several weeks or until it begins to turn brown and mushy.
How to use: Can be eaten raw.
Use in salads or cole slaw.
Remove the outer leaves and rinse head of cabbage before cutting.
Cabbage can be cooked many ways.
If it becomes wilted, it may be freshened by soaking in cold water before cooking.
Saute in a skillet, roast in the oven, or add to soups, stews, or stir-fry.

Butternut Squash

This winter squash is a great source of fiber, vitamins, minerals, and antioxidants.

Instructions:

How to Roast:Slice the squash in half and scoop out the seeds.
Peel the skin or leave it on and scoop out flesh after baking.
Cut the squash into cubes of roughly the same size, then toss with olive oil, salt and any other seasoning you'd like to add.
Arrange on a lined oven tray in a single layer, then roast at 400 degrees for 40 minutes, giving cubes a stir halfway through.
Butternut squash can be used in a variety of dishes.
It is often roasted, baked, or pureed for soups, sauces, and casseroles.
Can be used in salads, pasta dishes, breads, and desserts.

Serving Archer, Baylor, Clay, Foard, Haskell, Jack, Knox, Montague, Throckmorton, Wichita, Wilbarger, Young County

P.O. Box 623
Wichita Falls, TX 76307 . 1230 Midwestern Parkway Wichita Falls, TX 76302
wfafb@wfafb.org
940-766-2322

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