Recipes

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Yogurt Dip

Ingredients:

1/2 cup plain low-fat yogurt
1 Tablespoon peanut butter
1 Tablespoon honey
1/4 teaspoon cinnamon

Instructions:

In a small bowl, combine all ingredients and whisk until smooth.
Enjoy with fruit or graham crackers.

Youtube Tutorial

Whole Wheat Pancakes

Ingredients:

1 cup whole-wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
1 cup milk
1 tablespoon canola oil optional or
1 tablespoon butter melted, optional
Oil or butter for greasing the pan
Ingredients:serves 4

Instructions:

Put oil or butter in skillet and heat for a moment on medium-low.
In a bowl, mix together dry ingredients.
Whisk eggs and milk, then stir in 1 tablespoon melted butter or oil, if using.
Spoon 1/4 cup batter into the hot skillet.
Once pancake is bubbling and dry around the edges, flip it.
Cook for about 3 minutes more, or until the center of the pancake is completely dry.
Repeat until the batter is finished.
Grease a rice cooker with butter or oil.
Mix other ingredients well in a bowl.
Pour batter into the rice cooker.
Cook for 1-2 cycles, or until the cake is dry in the middle.
Remove dish from rice cooker and flip it onto a plate.
Slice the pancake in 4 and serve.
Top with apples, bananas, or berries!
Skillet Instructions:
Make in a skillet or rice cooker!

White Chicken Chili

Ingredients:

32 oz chicken broth
2 cans cannelini or great northern beans, drained and rinsed
2 cups shredded chicken
4 oz canned chopped green chiles1-1/2 tsp ground cumin
1/4 tsp pepper
8 oz shredded Jack cheese
3/4 cup sour cream

Instructions:

In a medium saucepan, mix chicken broth, beans, chicken, chiles, cumin, and pepper over medium heat.
Bring to a boil, then reduce heat.
Simmer, uncovered, for 10 minutes, stirring occasionally.
Gradually add cheese, stirring until melted.
Remove from heat, stir in sour cream.
Enjoy

White Bean Chili

Ingredients:

1/2 Onion chopped
2 cloves Garlic minced
1 Carrot large, chopped in small pieces
1 pound White Corn frozen
28 ounces Great Northern White Beans low-sodium, drained, and rinsed
2 Green Chili Peppers fresh and minced
1 cup Water or
1 cup Chicken Broth low-sodium
3 tablespoons Lemon Juice
1 1/2 teaspoons Cumin
2 teaspoons Oregano dried of Salt to taste of Black Pepper to taste of Plain Yogurt (optional)
Ingredients:serves 6

Instructions:

Put everything except optional ingredients into a slow cooker.
Cook on low for 8-9 hours, or high for 4-
Serve with yogurt, sour cream, or cheese on top.
Rice Cooker Directions Combine everything in a rice cooker and cook. for one or two cycles, until the beans are as tender as you like them.
Cook onion in a little oil over medium heat.
Add garlic and cook for two minutes.
Put remaining ingredients in pot. Cook on medium heat for 30 minutes.

Youtube Tutorial

Eggplant

Eggplants are great sources of several vitamins & minerals, as well as gut-healthy fiber!

Instructions:

Eggplant is a glossy black vegetable that has white flesh with a meaty texture.
Choose eggplants that have shiny, smooth skin without bruises or blemishes.
Eggplants are sensitive to temperature and should be stored in the refrigerator.
Do not cut an eggplant before you store it since it will go bad quickly.
For a less bitter tasting eggplant, sprinkle it with salt after cutting into pieces and let it sit for 30 minutes.
This will pull out some of the water and make it less likely to absorb a lot of oil while cooking.
Rinse the eggplant afterwards to remove most of the salt.
Eggplant can be baked, roasted, steamed, or sautéed.
If baking whole, pierce the eggplant several times with a fork.
Bake at 350˚F for 15-25 minutes.
Test for doneness by inserting a knife or fork.

Apples

Apples are great sources of:Vitamin C keeps our immune system strong and 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 Store: Apples stay fresh for 5-7 days at room temperature or 2-3 weeks in the refrigerator.
Refrigerate unwashed apples in a plastic bag with holes.
Throw away any spoiled apples since they will cause the others to spoil too.
Wash apples before eating.
How to Eat: Eat whole or cut into pieces after removing stem, core, and seeds.
Cook and mash to make applesauce.
Bake in oven for dessert.
Use lemon juice to keep sliced apples from turning brown.

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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