Look for the word “whole” at the beginning of the ingredients list to make sure a product is a good source of whole grain. Brown “multi-grain” or “100% wheat” foods may not be whole-grain products. • Turkey chili • Sliced apple • Broccoli Cornbread • Low-fat milk • Margarine • Onion • Low-fat cottage cheese • Fresh or Frozen Broccoli (need 1 ½ cups) • Eggs (need 4) • Corn muffin mix (need 1 box, 8.5 ounces) TIP MAKE IT A MEAL GROCERY LIST This material was funded by USDA’s Supplemental Nutrition Assistance Program — SNAP. 2015 FOOD AND NUTRITION CALENDAR MARCH RECIPE BROCCOLI CORNBREAD • ¼ cup margarine, melted • ⅓ cup onion, chopped • ½ teaspoon salt • ¾ cup low-fat cottage cheese • 1½ cups fresh or cooked frozen broccoli, finely chopped • 4 eggs, slightly beaten • 1 (8.5-ounce) box quick corn muffin mix 1. Preheat oven to 400 degrees F. In a mixing bowl, blend melted margarine, onion, salt, cheese, broccoli and eggs. Stir in muffin mix. 2. Pour into greased 9-by-13-inch pan. 3. Bake for 20 to 25 minutes, until the top is a golden brown. Cool and cut into squares. Note: For thicker bread bake in a 9-inch round pan and add 5-7 minutes onto the suggested cooking time. Makes 12 servings Serving size: 3-inch square Source: Rosie Allen, Area Nutrition Agent, University of Kentucky Cooperative Extension Service Nutrition facts per serving: 90 calories; 6g total fat; 1.5g saturated fat; 0.5g trans fat; 60mg cholesterol; 240g sodium; 5g carbohydrate; 1g fiber; 2g sugar; 4g protein; 10% Daily Value of vitamin A; 20% Daily Value of vitamin C; 4% Daily Value of calcium; 2% Daily Value of iron. The U.S. Department of Agriculture (USDA) prohibits discrimination against its customers, employees, and applicants for employment on the bases of race, color, national origin, age, disability, sex, gender identity, religion, reprisal and, where applicable, political beliefs, marital status, familial or parental status, sexual orientation, or if all or part of an individual’s income is derived from any public assistance program, or protected genetic information in employment or in any program or activity conducted or funded by the Department. (Not all prohibited bases will apply to all programs and/or employment activities.) If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/ complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at [email protected]. Individuals who are deaf, hard of hearing, or have speech disabilities and wish to file either an EEO or program complaint please contact USDA through the Federal Relay Service at (800) 877-8339 or (800) 845-6136 (in Spanish). Persons with disabilities who wish to file a program complaint, please see information above on how to contact us by mail directly or by email. If you require alternative means of communication for program information (e.g., Braille, large print, audiotape, etc.) please contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). USDA is an equal opportunity provider and employer. Copyright © 2015 University of Kentucky and its licensors. All rights reserved.

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Page 1: BROCCOLI CORNBREAD - College of Agriculture, Food … · 1.5g saturated fat; ... file a Civil Rights program complaint of ... Send your completed complaint form or letter to us by

• Turkey chili• Sliced apple• Broccoli Cornbread• Low-fat milk

• Margarine• Onion• Low-fat cottage cheese• Fresh or Frozen Broccoli

(need 1 ½ cups)• Eggs (need 4)• Corn muffin mix

(need 1 box, 8.5 ounces)

TIP

MAKE IT A MEAL

GROCERY LIST

This material was funded by USDA’s Supplemental Nutrition Assistance Program — SNAP.

2015 FOOD AND NUTRITION CALENDAR

MARCH RECIPE

BROCCOLI CORNBREAD

• ¼ cup margarine, melted• ⅓ cup onion, chopped• ½ teaspoon salt• ¾ cup low-fat cottage cheese• 1½ cups fresh or cooked frozen

broccoli, finely chopped• 4 eggs, slightly beaten• 1 (8.5-ounce) box quick corn

muffin mix

1. Preheat oven to 400 degrees F. In a mixing bowl, blend melted margarine, onion, salt, cheese, broccoli and eggs. Stir in muffin mix.

2. Pour into greased 9-by-13-inch pan.

3. Bake for 20 to 25 minutes, until the top is a golden brown. Cool and cut into squares.

Note: For thicker bread bake in a 9-inch round pan and add 5-7 minutes onto the suggested cooking time.

Makes 12 servingsServing size: 3-inch square

Source: Rosie Allen, Area Nutrition Agent, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 90 calories; 6g total fat; 1.5g saturated fat; 0.5g trans fat; 60mg cholesterol; 240g sodium; 5g carbohydrate; 1g fiber; 2g sugar; 4g protein; 10% Daily Value of vitamin A; 20% Daily Value of vitamin C; 4% Daily Value of calcium; 2% Daily Value of iron.

The U.S. Department of Agriculture (USDA) prohibits discrimination against its customers, employees, and applicants for employment on the bases of race, color, national origin, age, disability, sex, gender identity, religion, reprisal and, where applicable, political beliefs, marital status, familial or parental status, sexual orientation, or if all or part of an individual’s income is derived from any public assistance program, or protected genetic information in employment or in any program or activity conducted or funded by the Department. (Not all prohibited bases will apply to all programs and/or employment activities.) If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at [email protected]. Individuals who are deaf, hard of hearing, or have speech disabilities and wish to file either an EEO or program complaint please contact USDA through the Federal Relay Service at (800) 877-8339 or (800) 845-6136 (in Spanish). Persons with disabilities who wish to file a program complaint, please see information above on how to contact us by mail directly or by email. If you require alternative means of communication for program information (e.g., Braille, large print, audiotape, etc.) please contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). USDA is an equal opportunity provider and employer. Copyright © 2015 University of Kentucky and its licensors. All rights reserved.