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Happy Recipes for Everyone
1. Table of ConTenTs
Introduction 1
Nutrition Facts
Breakfast 11
Lunch 25
Sandwiches, Salads, and Soups
Time-Saving Tips and Healthy Choices 49
Dinner 57
Poultry, Meat, Seafood, Vegetarian, and Pasta
Healthy Snacks and Desserts 109
Recipe Resources 124
2. 2
nuTriTion faCTs
Fruits and vegetables
Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily.
Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable:
Food
Serving Size
Fruits such as apples, oranges, bananas, and pears
1 medium-sized piece
Raw, cooked, canned, or frozen vegetables
1/2 cup
Cut fruit
1/2 cup
Raw leafy vegetables such as lettuce and spinach
1 cup
Dried fruits such as raisins, apricots, and mangoes
1/4 cup
Cooked peas or beans (canned or dried)
1/2 cup
3. 4
Whole grains
Whole grains contain vitamins, minerals, and other nutrients that are important for a teen’s health and growth.
Today, many foods such as white bread and white rice are made with refined grains, which are low in fiber and other nutrients found naturally in grains. Instead, it’s best to eat a variety of whole grain foods. Ideas include:
Food
Serving Size
Whole grain bread
1 slice
Whole grain pasta
1/2 cup
Brown rice
1/2 cup
Foods made with bulgur (cracked wheat) such as tabouli salad
1 cup
Some ready-made whole grain breakfast cereals
1/2 cup
Whole barley, which can be added to soups
Check the Nutrition Facts label
4. 12
Springtime Cereal Serves 2
Ingredients 3/4 cup -wheat and barley nugget cereal 1/4 cup -100% bran cereal 2 teaspoons - toasted sunflower seeds 2 teaspoons - toasted sliced almonds 1 tablespoon - raisins 1/2 cup - bananas, sliced 1 cup - strawberries, sliced 1 cup -low-fat raspberry or strawberry yogurt
Directions 1 Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl. Add the raisins, the bananas, and half of the strawberries. 2 Gently stir in the yogurt and divide between 2 bowls. Scatter the remaining strawberries over the top and enjoy!
calories: 352 total Fat: 6g Fiber: 8g carbohydrates: 69g sodium: 272mg
CDC Fruits & Veggies - More Matters.
www.fruitsandveggiesmatter.gov
5. 13
Cinnamon French Toast
Serves 2
Ingredients
4 slices - cinnamon bread
4 - egg whites or equivalent egg substitute 1 teaspoon - vanilla extract
1/8 teaspoon -nutmeg Cinnamon Powdered sugar Syrup
Directions
1 Spray pan with non-stick spray. Crack egg whites into a bowl, discarding the yolks. Add vanilla and nutmeg. Whip well. Dip bread into egg mixture, coating both sides.
2 Over medium heat, toast bread. Sprinkle cinnamon on each side of the bread. When done, sprinkle with powdered sugar and serve.
If desired, top with syrup.
calories: 360 total Fat: 3g Fiber: 3g cholesterol: 0mg sodium: 780mg
Copyright Mayo Foundation for Medical Education and
Research. All rights reserved. Used with permission from www.MayoClinic.com.