Whipping Up Wellness 2017 Cookbook - dpi.wi.gov is derived from any public assistance program, ... Bean & Turkey Soup) ... recently received the Russ Young Leadership and Achievement

1Wisconsin Department of Public Instruction

Tony Evers, PhD, State Superintendent

WHIPPING UPW E L L N E S S

2 0 1 7C o o k b o o k

Wisconsin Student Chef Competition

This publication is available from:

School Nutrition Team

Wisconsin Department of Public Instruction

125 South Webster Street

Madison, WI 53703

608-266-3509

https://dpi.wi.gov/school-nutrition

November 2017 Wisconsin Department of Public Instruction

This project has been funded at least in part with Federal funds from the U.S. Department

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Printed on Recycled Paper

Developed by

Alicia Dill, RDN, CDNutrition Education Consultant

and

Kelly Williams, RDN, CDNutrition Education Consultant

Wisconsin Department of Public InstructionMadison, Wisconsin

Wisconsin Student Chef Competition

Cookbook2017

AcknowledgementsThis cookbook provides a variety of recipes developed by the students of Wisconsin. The following people and organizations made this publication possible. Enjoy!

FundingThe United States Department of Agriculture Team NutritionhealthTIDE

Student Chef Competition JudgesJohn Dettmann, Director of Performance, University of Wisconsin-Madison AthleticsSamia Hamdan, MPH, RDN, Senior Nutritionist, USDA Food and Nutrition ServiceJustin Johnson, Executive Chef and Owner, Sustainable Kitchens Amy Korth, MS, RDN, Director of Staff, healthTIDEBecky Terry, MBA, RDN, CD, School Nutrition Director, DeForest Area School District

Teacher Advisors for Student Chef TeamsRebecca Abler, Templeton Middle School (Hamilton School District)Jesse Bender, Tomah High School (Tomah Area School District)LaRon Buettner, Menominee Indian Middle School (Menominee Indian School District)Veronica Campbell, Clintonville High School (Clintonville School District)Vickie Colle, Indian Mound Middle School (McFarland School District)Charlie Ferrigno, Elcho Middle School (Elcho School District)Stephanie Fox, Fond du Lac High School (Fond du Lac School District)Courtney Hawkins, St. Croix Central High School (St. Croix Central School District)Greta Kochevar, Washburn High School (Washburn Area School District)Katherine Kolb, Northland Pines Middle School (Northland Pines School District)Alisha Krueger, East High School (Green Bay Area Public School District)Dianna Lehnherr, Badger Ridge Middle School (Verona Area School District)Gale Litt, Plymouth High School (Plymouth Joint School District)Vickie Meyer, Sheboygan Falls High School (Sheboygan Falls School District)Cindy Misner, Kaukauna High School (Kaukauna School District)Liz Moehr, Pulaski High School (Pulaski Community School District)Rachel Morey, New Lisbon High School (New Lisbon School District)Marie Raasch, Menominee Indian High School (Menominee Indian School District)Allison Solum, Tomahawk High School (Tomahawk School District)Cyndi Williams, Mount Horeb High School (Mount Horeb Area School District)

Table of ContentsIntroduction ............................................................................................................................................... 1

Meet the Judges ...................................................................................................................................... 2

COOK-OFF CONTESTANTS

Spicy Stuffed Peppers with Creamy Tomatillo Sauce.......................................................... 5

Garbanzo Bean Encrusted Chicken with Mango Salsa ...................................................... 7

Manomaeh Maskucihsak Mesek Meseqnaew Napop

(Wild Rice, Bean & Turkey Soup) .......................................................................................................... 9

Sweet and Savory Kung Pao Chickpeas .................................................................................. 11

The New Healthy Veggie Burger ................................................................................................ 13

QUALIFYING RECIPES

Amazing Burritos ................................................................................................................................. 15

Baked Chicken Taquitos ................................................................................................................... 16

Bean Lagoon ........................................................................................................................................... 17

Black Bean Enchiladas with Wild Rice and Corn ................................................................ 18

Chick Stir Fry .......................................................................................................................................... 19

Chicken Avocado Burrito ................................................................................................................ 20

Chicken Burrito Verde ...................................................................................................................... 21

Chicken Fajita Wraps......................................................................................................................... 22

Chicken Pot Pie Wild Rice Casserole ........................................................................................ 23

Chicken Veggie Stir-Fry .................................................................................................................... 24

Chili Chili Bang Bang.......................................................................................................................... 25

Coleslaw Chicken Wrap ................................................................................................................... 26

Creamy Chicken Curry ..................................................................................................................... 27

El Pollo Loco (The Crazy Chicken) .............................................................................................. 28

Fiesta Cups ............................................................................................................................................. 29

Grilled Chicken with Cauli�ower and Great Northern Bean Mash and

Vegetable Medley ................................................................................................................................ 30

Healthy Tacos ......................................................................................................................................... 31

Italian White Bean Pasta .................................................................................................................. 32

It’s Chili In Here .................................................................................................................................... 33

Mexican Casserole ............................................................................................................................. 34

Poblano Chicken Flatbread ............................................................................................................ 35

Scrambled Egg Hashtag Hashbrowns ...................................................................................... 36

Spinach Lasagna Rolls ....................................................................................................................... 37

Split Pea Chicken Noodle Soup .................................................................................................... 38

Sweet and Spicy Fish Taco............................................................................................................... 39

Traditional Spanish Tacos ................................................................................................................ 40

Vegetarian Fiesta Salad .................................................................................................................... 41

Vegetarian Lentil Soup ...................................................................................................................... 42

Veggie Sketti ........................................................................................................................................... 43

Velvet Chicken Cups .......................................................................................................................... 44

Wisconsin Stuffed Chicken Breast ............................................................................................. 45

Zesty Black Bean & Corn Salsa Quesadilla ............................................................................ 46

QUANTITY RECIPES

Garbanzo Bean Encrusted Chicken with Mango Salsa ................................................... 49

Manomaeh Maskucihsak Mesek Meseqnaew Napop (Wild Rice, Bean &

Turkey Soup) ................................................................................................................................... 50

Spicy Stuffed Peppers with Creamy Tomatillo Sauce.......................................................51

Sweet and Savory Kung Pao Chickpeas .................................................................................. 52

The New Healthy Veggie Burger ................................................................................................ 53

Table of Contents (cont’d)

IntroductionFor the �fifth consecutive year, student teams across the state competed to develop and cook nutritious recipes that could easily be incorporated into the school food service program and at home. The 2017 Whipping Up Wellness, Wisconsin Student Chef Competition allowed creative student teams of three to �five middle and high school students to gain hands-on cooking experience and the knowledge and skills to prepare healthy meals. The competition consisted of a Recipe Contest and a Cooking Competition. Sixty-eight teams submitted recipes for consideration. Recipes were scored based on their nutritional analysis, creativity and originality, and student appeal. Additionally, all recipes had to include a bean/pea (legume). The top �five teams from the Recipe Contest were invited to participate in the Cooking Competition at the University of Wisconsin – Madison on May 18, 2017. The teams invited to the Cooking Competition were:

• Enaemaehkiw Cepahkowak (Thunder Cooks), Menominee Indian Middle School, Menominee Indian School District

• Poppin’ Plymouth Panthers, Plymouth High School, Plymouth School District• Sassy Salsa Serving Señoritas, New Lisbon High School, New Lisbon School District• SCC Culinary Panthers, St. Croix Central High School, St. Croix Central

School District• The Cooking Cardinals, Fond du Lac High School, Fond du Lac School District

The Cooking Competition had students preparing their recipes and plating their completed dishes in the food lab at Babcock Hall. Teams delivered their dish and conducted a 10-minute presentation on the development of their recipe, the appeal of their recipe, and the results of their school taste test. Judges scored the �nal dishes on taste , appearance, originality, student appeal, and the team’s overall presentation. After two hours of cooking and the presentation of �v e delicious dishes, the SCC Culinary Panthers of St. Croix Central High School were declared the winners. Congratulations to all participants!

The Wisconsin Student Chef Competition was made possible through the 2016 Team Nutrition Training Grant. Team Nutrition is an integrated, behavior-based, comprehensive plan for promoting the nutritional health of the nation’s school children. This plan involves schools, parents, and the community in efforts to continuously improve school meals and to promote the health and education of school children. The Wisconsin Department of Public Instruction received grant funding from the United States Department of Agriculture to promote nutrition education in schools to reinforce positive nutrition messages and encourage students to choose a healthy lifestyle. The Whipping Up Wellness Student Chef Competition is one of the projects funded by the grant. Wisconsin Team Nutrition is pleased to present this collection of qualifying recipes.

Please note, these recipes have not been standardized or tested for accuracy. For more information about the Wisconsin Student Chef Competition, please visit Wisconsin Team Nutrition Whipping Up Wellness webpage.

2

MEET THE JUDGES:

John Dettmann is in his 28th year with the University of Wisconsin (UW) Athletic Department, currently serving as Director of Performance. John served as the Head Football Strength Coach for the Wisconsin football team from January of 1990 until January of 2009. During his tenure as strength coach, the Badgers played in 13 bowl games and won three Big Ten titles along with three Rose Bowls. Following his strength and conditioning career John spearheaded the creation of a Performance Nutrition program at the UW. Prior to UW, John worked in administration at the Houston, Texas YMCA as a Physical Director and Fort Lauderdale, Florida YMCA as the Executive Director. John earned his B.S. degree from UW-Oshkosh. At UW-Oshkosh, as a senior wide receiver, John was an All-American, All-District, All Conference, Team Captain, MVP and the John Taylor Athlete award winner along with being the conference Medal of Honor recipient, both awards given for academic and athletic achievement. He signed a free agent contract with the Green Bay Packers in 1982. He was inducted into the UW-Oshkosh Athletic Hall of Fame in 1993. Honored as the Alumni of the Year in 1994 and recently received the Russ Young Leadership and Achievement award for 2015. John and his wife, Janet, have one daughter, Jordan.

Samia Hamdan, MPH, RDN, is a Senior Nutritionist with the USDA Food and Nutrition Service Agency. For the past 11 years, she has provided nutrition training and technical assistance to six State agencies related to the USDA National School Lunch Program, School Breakfast Program, Summer Food Service Program, Food Distribution Program on Indian Reservations. She has overseen the implementation of the nutrition related provisions of the Healthy Hunger-Free Kids Act in the Midwest Region, including the new school meal patterns and Child and Adult Care Food Program meal patterns. She has held several elected and appointed leadership positions with the Academy of Nutrition and Dietetics Public Health and Community Nutrition Practice Group and is currently serving on the newly established Committee on Public Health and Community Nutrition. Samia has a Master’s in Public Health from the University of Minnesota and two undergraduate degrees in Agricultural Journalism and Dietetics from the University of Wisconsin-Madison.

Justin Johnson is an executive chef and owner of Sustainable Kitchens. He studied at both, Le Cordon Bleu College of Culinary Arts in Chicago and at the Culinary Institute of America in New York. Justin has received recognition from Food Management Magazine, Modern Farmer, and the International New York Times. In 2013, Justin was honored by the National Restaurant Association for “Operator Innovations in Sustainability” for developing a farm-to-table restaurant in a Wisconsin hospital. Over the course of his 17 year career, Justin has challenged conventional wisdom and pushed non-commercial food service operators to develop a real relationship with the food and the people they serve.

3

Amy Korth, MS, RDN, is a registered dietitian with extensive experience in public health. Her career has focused on obesity prevention in Wisconsin, and she has worked to coordinate multiple and multi-level efforts to improve policy, systems, and environments that in�uence individual and population beha viors including work in schools, early childhood, food retail/food systems, and built environment. She is currently one of the director’s of healthTIDE, a statewide network supporting nutrition and physical activity policy, systems and environmental changes. She has created, maintained, and continues to grow partnerships to expand the reach of obesity prevention efforts in Wisconsin, which includes working with local coalitions, schools, health departments, and Extension programs as well as state-level agencies, universities, and organizations, through her work with healthTIDE.

Becky Terry, MBA, RDN, CD, has provided nutritious lunches to the students of DeForest Area School District since 2006. She prides herself on creating menus for students that look good, taste good, and have students coming back for more. Her background as Nutrition Services Director for Saint Clare Hospital and Health Services enabled her to manage special dietary needs with students, create food and nutrition education for students, and manage a 1.5 million dollar foodservice operation. She has a MBA from Cardinal Stritch University and a BS in Dietetics from UW-Madison. Her love for food spills over into her personal life as she tries to create healthy habits for her husband and two children, Maggie (5) and Leo (8 months).

4

5

SPICY STUFFED PEPPERS WITH CREAMY TOMATILLO SAUCE

SCC Culinary Panthers

St. Croix Central High School

St. Croix Central School District

Ingredients¾ c whole grain couscous

1½ c reduced sodium chicken broth

5 bell peppers (yellow and orange)

2 Tbsp olive oil

1 red onion, diced

6 cloves garlic

1 lb chicken breasts, boneless and skinless

1 tsp chili powder

1 tsp cumin

¼ tsp paprika

2 jalapeño peppers

1 c corn

1 c canned black beans, drained

1 – 14 oz can Mexican blend stewed tomatoes

½ tsp Sriracha

2 limes

½ lb pepper jack cheese

1 tsp thyme

½ tsp cayenne pepper

2 tomatillos

1 Tbsp cilantro

1 Tbsp honey

¾ c sour cream

tsp pepper

tsp salt

A spicy, Mexican in�uenced couscous �lling inside a sweet bell peper, covered with a creamy, spicy and sweet tomatillo sauce.

Instructions

1. To make sauce, preheat the oven to 400°.

2. Place the 2 cloves of garlic, tomatillos, and one jalapeñoon a foil lined pan. Drizzle with a little bit of olive oil. Bake for 15 minutes.

3. Remove from oven and cool. Once cool, add the sour cream, cilantro, honey, tomatillo, jalapeño and garlic intothe blender. Blend together until smooth and creamy.

4. Turn oven to broil.

5. Prepare couscous as shown on the box, substitutingwater with chicken broth.

6. Bring a large pot of water to boil. Cut each pepper in half and remove the seeds. Flash boil the peppers for 1 minute.

7. Mince 4 cloves of garlic.

8. Heat 1 Tbsp of olive oil in a large deep skillet over medium-high heat. Add the onion and minced garlic. Sauté for 5-6 minutes. Remove from skillet and set aside.

9. In the same skillet, heat 1 Tbsp of olive oil over medium-high heat. Add the chicken and sauté for 5 minutes or until cooked through. While chicken cooks, dice one jalapeño.

10. Add half of the chili powder and cumin to the chicken, sauté for 30 seconds. Add Sriracha, lime juice, paprika, thyme and cayenne to the chicken.

11. Reduce the heat to medium-low. Add the remaining chicken broth, diced tomatoes, onion/garlic mixture,black beans, corn, diced jalapeño, chili powder and cumin. Simmer for 7-8 minutes. Add the cooked couscous into the mixture. Cover the mixture and remove from heat.

12. Cut the peppers in half again and �ll with mixture. Place on baking sheet. Sprinkle each pepper with about 1 Tbsp of cheese.

13. Broil the peppers for 3 minutes or until the cheese is melted and slightly browned. Drizzle peppers with sauce.

Preparation Time: 30 minutes Cooking Time: 1 hour

Yield: 10 peppers Serving Size: 1 half pepper

2017 CHAMPION

6

7

GARBANZO BEAN ENCRUSTED CHICKEN BITES WITH MANGO SALSA

Sassy Salsa Serving Señoritas

New Lisbon High School

New Lisbon School District

Ingredients6 chicken breasts, boneless and

skinless, diced into bite size pieces

3 – 15 oz cans garbanzo beans, drained and patted dry

2 green bell peppers, chopped

3 mangoes, peeled, cored, and diced

1½ c cilantro, �nely chopped

1½ c jalapeño, �nely chopped

2 red onions, chopped

2 limes, juiced

¾ tsp garlic salt

¾ tsp chili powder

Enjoy these crispy chicken bites - encrusted with roasted, seasoned, garbanzo bean crumbs served over a bed of sweet mango and jalapeño salsa that has a bit of bite. This colorful dish will satisfy your senses with its variety of textures and �a vors.

Instructions

1. Preheat oven to 425°.

2. Place garbanzo beans on a jelly roll pan. Season with chili powder and garlic salt. Bake for 45 minutes, until crunchy.

3. Once cooking is complete, reduce oven temperature to 350°.

4. Combine mango, jalapeno, red onion, and lime juice. Once combined, chill.

5. Place garbanzo beans in food processor. Process to form a coating for the chicken.

6. Coat chicken with garbanzo beans.

7. Place chicken on baking sheet and bake for 30 minutes at 350°.

8. Serve chicken pieces over chilled salsa.

Preparation Time: 1 hour 15 minutes Cooking Time: 25 minutes

Yield: 6 Serving Size: 7 chicken bites and ¾ cup salsa

FINALIST

8

9

MANOMAEH MASKUCIHSAK MESEK MESEQNAEW NAPOP (WILD RICE, BEAN & TURKEY SOUP)

Enaemaehkiw Cepahkowak (Thunder Cooks)

Menominee Indian Middle School

Menominee Indian School District

Ingredients¼ c wild rice

1 sprig sage

1 sprig thyme

1 Tbsp olive oil

½ lb turkey, cubed

¼ tsp salt

tsp black pepper

1 c celery, chopped

1 c leek, chopped (reserve 1 leaf)

1 clove garlic, minced

4 c reduced sodium chicken broth

1 c carrots, julienne cut

2 c whole milk

4 Tbsp butter

4 Tbsp all-purpose �our

1 c canned black beans, drained and rinsed

1 c frozen yellow sweet corn

This creamy wild rice, turkey, bean and corn soup will tantalize your taste buds with its savory �a vor combinations. The vibrantly colored vegetables add visual appeal, as well as, texture variation to the velvety cream soup.

Instructions

1. Cook wild rice according to package instructions.

2. While wild rice simmers, prepare bouquet garni by wrapping thyme and sage in reserved leek leaf and tie together.

3. When rice is �nished cooking, heat oil in large kettle. Season turkey with salt and pepper, sauté for 5 minutes.

4. Add celery and leek. Continue to cook until vegetables are softened and turkey is cooked through, about 10 minutes.

5. Add garlic and sauté for 30 more seconds.

6. Add 4 cups of chicken broth to the large kettle.Bring to a boil. Add the bouquet garni.

7. Add carrots and cook for 5 minutes.

8. To make the béchamel sauce, melt butter in small saucepan over medium heat. Stir in �our and cook, until a paste forms. Add milk, continuing to stir as the sauce thickens. Remove from heat.

9. Remove the bouquet garni. Add beans, corn, and wild rice. Whisk in béchamel sauce.

10. Remove the kettle from the heat and serve.Preparation Time: 60 minutes Cooking Time: 30 minutes

Yield: 8 Serving Size: 1cup

FINALIST

10

11

SWEET AND SAVORY KUNG PAO CHICKPEAS

Poppin’ Plymouth Panthers

Plymouth High School

Plymouth School District

Ingredients32 oz canned low-sodium

chickpeas, drained and rinsed

4 tsp low-sodium soy sauce

¼ c rice vinegar

¼ c cornstarch

¼ c vegetable oil

2 Tbsp red wine vinegar

2 Tbsp sugar

1½ c red bell pepper, chopped

4 tsp minced garlic

4 tsp ground ginger

¼ c green onions, chopped

2 tsp sesame oil

6 oz canned, sliced pineapple, drained

2 Tbsp brown sugar

2 c peanuts, chopped

6 c instant brown rice

Take a trip into the culinary experience of Taiwan with this far-out dish. It starts off with a warm peanutty �a vor, mixed with a slight spice from the red peppers. Then comes the mouthwatering chickpeas with a pop of sweetness from the pineapple. It is topped off with a more than righteous sauce. Served over warm rice, this meal will make you say, “That’s a lean, mean garbanzo bean!”

Instructions

1. Make marinade by mixing together half of soy sauce, half of rice vinegar, half of cornstarch, and 2 tsp of vegetable oil. Add chickpeas to thismarinade.

2. To make sauce, combine red wine vinegar and sugar with remaining soy sauce, rice vinegar, and cornstarch. Set aside.

3. Prepare rice according to directions on the package.

4. Heat up skillet over medium heat. Add pineapple and brown sugar, cook until caramelized. Set aside.

5. Heat remaining vegetable oil in skillet on high. Drain and add the chickpeas. Stir occasionally until golden brown.

6. Add ginger, garlic, green onions, caramelized pineapple, and red pepper. Cook for 2 minutes.

7. Stir the sauce mixture and add to the pan, cook for another minute.

8. Add peanuts and sesame oil, toss a few times.

9. Place cooked rice on a plate and top with the chickpeas and pineapple.

Preparation Time: 30 minutes Cooking Time: 10 minutes

Yield: 6 Serving Size: 1 cup rice and ¾ cup of chickpea mixture

FINALIST

12

13

THE NEW HEALTHY VEGGIE BURGER

The Cooking Cardinals

Fond du Lac High School

Fond du Lac School District

Ingredients4 oz olive oil

¼ red onion, diced

2 Tbsp diced black olive

½ red pepper, diced

3 cloves garlic, minced

1 c canned black eyed peas

½ c canned chickpeas, drained

¾ c rolled oats

½ tsp paprika

¼ chili powder

½ tsp cayenne

1 tsp oregano

1 Tbsp fresh parsley, minced

½ tsp cumin

½ tsp celery salt

¼ tsp sage

1 large egg

½ tsp hot sauce

1 tsp Dijon mustard

1 Tbsp honey

c low-fat sour cream

2 Tbsp soy sauce

8 whole wheat hamburger buns

2 avocado, mashed

2 tomatoes

1 head romaine lettuce

8 slices of provolone cheese

This new veggie burger is a mix of black eyed peas, chickpeas and healthy vegetables combined with a bunch of �a vorful spices to give the burger a new and healthy taste. Topped with a sweet and spicy sauce, avocado, tomatoes, and melted provolone cheese.

Instructions

1. Heat 1 oz of olive oil in a sauté pan over mediumheat and add all prepared chopped vegetables.

2. Sauté the vegetables until the onions are translucent. Remove from the heat and cool.

3. Add the cooked vegetables, chickpeas, black olives,and black eyed peas into a food processor and mix until combined.

4. To the food processor, add the oats, all herbs, and egg. Mix until combined.

5. Form the mixture into 8 patties on a cookie sheet covered with parchment paper.

6. Place in fridge for 30 minutes.

7. While the patties chill, mix together all sauceingredients and set aside.

8. Take patties out of the fridge. Heat 1 oz of olive oil in a sauté pan over medium high heat.

9. Cook one patty at a time, 2-3 minutes per side or until they are browned on each side. Add cheese and melt.

10. Assemble the sandwich with lettuce, tomatoes,avocado, and the sauce.

Preparation Time: 1 hour Cooking Time: 10 minutes

Yield: 8 Serving Size: 1 veggie burger

FINALIST

14

QUALIFYING RECIPES

QUALIFYINGRECIPES

15

QUALIFYING RECIPES

AMAZING BURRITO

East Devils

East High School

Green Bay Area Public School District

Ingredients1 c canned black beans

6 Tbsp chunky salsa

2 tsp chili powder

6 whole wheat tortillas

c frozen corn

1 tomato

2 tsp cumin

1 – 15 oz can refried beans

9 sprigs of cilantro

½ c lettuce

½ avocado

6 Tbsp cheddar cheese, shredded

Want a Taco that does not break apart? Well we have the solution - try our satisfying layered burrito. It promises to keep everything inside with the amazing folding technique. This useful folding technique will allow the burrito to hold all the delicious ingredients. Add some soft refried beans along with cheddar cheese to start your layered burrito. Then add some fresh, chopped lettuce, a spoonful of chewy black beans, and salsa. Finish off with a dash of diced tomatoes to make a mouthwatering dinner that will �ll all y our cravings in one sitting.

Instructions

1. Drain black beans and rinse.

2. Put the salsa, black beans and corn into a large stove top pan and cook on medium heat for 5 minutes stirring occasionally.

3. In another stove top pan add the refried beans, ground cumin, and chili powder. Cook on medium heat for 5 minutes stirring occasionally.

4. Heat up 6 tortillas in microwave (15 seconds max).

5. In each tortilla spread the refried bean mixture.Then evenly amongst the 6 tortillas add the cheese, salsa, black beans, corn, and lettuce.

6. If desired, add avocado, tomatoes and cilantro.

7. Wrap the tortilla carefully, folding tightly in half and tucking both sides in. Then roll up the tortilla and enjoy!Preparation Time: 15 minutes

Cooking Time: 10 minutes

Yield: 6 Serving Size: 1 burrito

16

QUALIFYING RECIPES

BAKED CHICKEN TAQUITOS WITH BLACK BEAN DIP

Team SAL

Kaukauna High School

Kaukauna Area School District

Ingredients¼ c + 1 Tbsp olive oil

1¼ lb bonless skinless chicken breast, cut into ½ inch dice

2 large onions, �nely chopped

1½ tsp cumin

1 tsp coriander

2 tsp chili powder

2 tsp salt

¼ tsp black pepper

5 garlic cloves, minced

¾ c pepper jack cheese, shredded

12 – 6 inch whole wheat tortillas

1 green + 1 red bell pepper, chopped

8 oz canned no-salt added pinto beans, drained and rinsed

8 oz canned no-salt added black beans, drained and rinsed

2 jalapeños – 1 seeded, 1 whole

1 c salsa

½ c sour cream

½ tsp cumin

6 Tbsp fresh lime juice

3 Tbsp water

¼ c fresh cilantro, chopped

Our chicken taquitos are baked to a crisp texture and �lled with chick en, onions, peppers, cheese and spices. It’s served with a spicy black bean dip that’s �a vored with onions, jalapenos, salsa, sour cream, and spices. Our dish takes a healthier twist on the traditional taquito, which is normally fried.

Instructions


2. Heat 1 Tbsp olive oil in sauté pan over medium-high heat. Add chicken and cook to 165°.

3. Add ¾ c �nely chopped onion, half of chopped green pepper, 1 tsp cumin, 1 tsp coriander, 2 tsp chili powder, ½ tsp sea salt, ¼ tsp ground black pepper and 2 Tbsp of fresh lime juice.

4. Cook thoroughly for 6 minutes, adding minced garlic half way through. Remove from heat.

5. Lay out tortillas on a cutting board, spreading 1 Tbsp pinto beans in the center, then evenly distribute meat mixture onto tortillas. Evenly sprinkle ¾ c shredded pepper jack on tortillas, roll tortillas tightly, placing them on sheet pan.

6. Brush each taquito with olive oil and sprinkle with salt. Bake for 5 minutes.

7. While baking prepare dip as follows: Heat the ¼ c olive oil over medium heat in a saucepan.

8. Add remaining onion, garlic, jalapeño peppers and cook, until very soft, for about 10 minutes.

9. Transfer the cooked onion mixture to a blender or food processor. Add black beans, salsa, sour cream, 1½ tsp salt, ½ tsp cumin, 4 Tbsp lime juice, cilantro, and water.

10. Blend until smooth. If the dip is too thick, add more water little by little to thin it out.

11. Transfer to a serving bowl. Serve room temperature along with taquito.


Yield: 6 Serving Size: 2 taquitos and ¼ cup dip

17

QUALIFYING RECIPES

BEAN LAGOON

Red D1 B4

Clintonville High School

Clintonville School District

Ingredients8 medium potatoes

1 – 16oz can refried beans

½ bell pepper

1 – 14.75oz can of cream corn

½ tsp garlic, minced

You want to spice up your food? Then have some rich mashed potatoes with small bites of aromatic green peppers, smooth textured refried beans and creamy corn. This snack will satisfy your hunger and tastebuds.

Instructions

1. Heat oven to 350°.

2. Wash and peel potatoes.

3. Put the potatoes in a pot and �ll with water until potatoes are covered.

4. Turn the heat on to high, and bring the water to a boil. Reduce the heat to low to maintain a simmer, and cover. Cook for 15 to 20 minutes, or until you can easily poke through them with a fork. Drain into strainer and add potatoes back to pot.

5. Mash potatoes in pot. Add minced garlic to mashed potatoes and mix together.

6. Add cream corn to a bowl and microwave for 5 minutes. Half way through, stop the microwave and stir the corn.

7. Chop bell pepper into small pieces.

8. Add refried beans to small saucepan and heat over medium heat for 5 minutes.

9. In a 9x13 baking pan, put the mashed potatoes on the bottom in an even layer. Next add the cream corn, then refried beans, then the green peppers.

10. Once layered, heat in oven until warmed. Cut into 8 pieces.


Yield: 8 Serving Size: 1 piece

18

QUALIFYING RECIPES

BLACK BEAN ENCHILADAS WITH WILD RICE AND CORN

7th Hour Blue Kitchen

Templeton Middle School

Hamilton School District

Ingredients½ c onion, chopped

1 tsp ground cumin, divided, plus a pinch

½ tsp dried oregano, plus a pinch

½ tsp chili powder

2 cloves garlic, minced

1 – 15 oz can low-sodium black beans, drained and rinsed

3 oz fat-free cream cheese, softened

½ c sharp cheddar cheese, shredded

12 corn tortillas

1 – 10 oz can enchilada sauce

1 large tomato

¼ red onion

½ jalapeño, seeds removed

½ lime, juiced

¼ c cilantro, chopped

1½ c wild rice

1½ c frozen corn

1 Tbsp olive oil

4½ c water

This dish is a savory combination of enchiladas, wild rice, and corn. It has a spicy, �a vorful taste that makes the mouth water. The warm cheese and bean mixture melts in your mouth. This meal would be perfect for your next family dinner.

Instructions

1. To make rice and corn mixture: Fill large pot with 4½ c of water and bring to a boil. Add wild rice and reduce to a medium heat. Cover and cook 35 minutes.

2. While rice is cooking, heat olive oil in saucepan over medium heat. Add corn and sauté for 5 minutes. Drain both corn and rice when ready. Season rice with ½ tsp cumin and stir in corn.

3. To make salsa: Cut off ends of tomato, red onion, and jalapeño and place into food processor. Pulse until small chunks are formed. Season with pinch of oregano and cumin.

4. To make enchiladas: Preheat oven to 350°.

5. Heat a large nonstick skillet coated with cooking spray on medium-high heat. Add ½ chopped onion and sauté for 4 minutes or until tender.

6. Stir in ½ tsp cumin, oregano, chili powder, garlic, beans and cook for 2 minutes stirring frequently.

7. Stir in salsa, cook 1 minute then remove from heat. Add cream cheese and stir until melted.

8. Warm tortillas according to package directions.

9. Spread c enchilada sauce in the bottom of a 9x13 inch baking dish coated with cooking spray.

10. Spoon of the black bean mixture in the center of each tortilla and roll up. Place seam side down in dish.

11. Pour remaining enchilada sauce evenly over enchiladas and sprinkle with cheddar cheese.

12. Bake at 350° for 20 minutes or until heated.


Yield: 6 Serving Size: 2 enchiladas

19

QUALIFYING RECIPES

CHICK STIR FRY

M,L,H the 3 Peas in a Pod



Ingredients½ c canola oil

½ lb chicken breasts, boneless and skinless

1½ c broccoli

½ c zucchini

2 large carrots

1 medium yellow onion

1 medium green pepper

1 medium red pepper

1 tsp pepper

1 Tbsp garlic, minced

½ c canned great northern beans

2 c brown rice, cooked

½ tsp soy sauce

Dash hot sauce (optional)

A �a vorful dish to cure all cravings. This dish, �ooded with sa vory vegetables mixed with chicken breasts, will make your taste buds go crazy. Enjoy the rich rice underneath and a nice drizzle of hot sauce. Truly a dish that will drive you crazy.

Instructions

1. Julienne cut red and green peppers.

2. Peel and thinly slice carrots on an angle.

3. Mince the broccoli and chop the zucchini into small cubes.

4. Mince the medium yellow onion.

5. Start boiling the two cups of water.

6. Once water has boiled, add rice and stir occasionally on medium heat.

7. Cut the chicken breasts into small half inch pieces.

8. In sauté pan over medium heat, add canola oil.Once the oil is heated, slowly add the chicken.

9. Once the chicken is slightly pink, add the vegetables, still on medium heat.

10. Add the minced garlic and a dash of pepper. Stir frequently.

11. Cook until the vegetables are soft.

12. Lay out the cooked rice on a plate.

13. Place the vegetable/chicken mixture on top of the rice.

14. Add the hot sauce, if you so choose, and enjoy.


Yield: 6 Serving Size: 1 cup

20

QUALIFYING RECIPES

CHICKEN AVOCADO BURRITO

Chili Ray Cyrus



Ingredients2 Tbsp chili powder

2 tsp pepper

2 large chicken breasts, boneless and skinless


¾ c lime juice

1 tsp cumin

1 c canned refried beans

2 Tbsp cilantro, chopped

2 avocados

1 tomato

1 c brown rice

1½ c lettuce

1 c sour cream

1 Tbsp hot sauce

2 c pepper jack cheese, shredded


½ c onion, chopped

This warm, �a vorful melt in your mouth burrito is the burrito of your dreams. Loaded with chicken, avocado and refried beans this Tex-Mex classic is sure to get your taste buds to salsa.

Instructions1. Preheat oven to 400°.

2. Season chicken with chili powder, garlic, ¼ c lime juice, garlic, cumin and pepper.

3. Bake chicken on a pan lined with parchment paper for 10 minutes with onion. Flip chicken and cook 15 more minutes or until it reaches 165°.

4. Dice tomatoes and slice avocado. Shred lettuce and cheese.

5. Wrap 4 tortillas in aluminum foil and place in oven with chicken after 10 minutes.

6. Cook rice according to package directions. When done, add cilantro.

7. Heat refried beans.

8. To assemble burrito, add beans �rst, then cheese, chicken and toppings.

9. To roll burrito, fold in sides, then roll.

10. Serve with sour cream, hot sauce and cilantro to garnish.



21

QUALIFYING RECIPES

CHICKEN BURRITO VERDE

Plymouth Panther Burrito Team


Plymouth Joint School District

Ingredients1 c onion, chopped

2 Tbsp oil

6 cloves garlic

2 c chicken, cooked, shredded

1 c no salt added tomato sauce

1 c green chilies

¾ c sharp cheddar cheese, shredded

2 – 14 oz can low-sodium pinto beans, drained and rinsed

2 tsp onion powder

1 tsp garlic powder

1 tsp cumin


6 Tbsp �our

½ tsp black pepper

2 c chicken broth

4 poblano peppers

½ tsp dried oregano

A whole wheat tortilla �lled with mouth watering chicken, delectable chilies, enhanced by a zesty poblano pepper enchilada sauce topped with a sprinkle of luscious cheese.

Instructions

1. Preheat the oven to 375°.

2. For the �lling: Add a Tbsp of oil to a large skillet o ver medium-high heat. Add ½ c onion and 2 cloves garlic; cook until tender.

3. Stir in shredded chicken, tomato sauce, green chilies and cook until heated through.

4. For the sauce: Roast poblano peppers over an open �ame until charred, place in a bag to steam and remove skins.

5. In a medium sauce pan, heat 1 Tbsp of oil over medium heat until hot. Add ½ c onion and 4 cloves garlic.

6. Cook for 5 to 6 minutes until onions are soft but not brown.

7. Stir in �our until well combined.

8. Gradually whisk in chicken broth and stir until smooth.

9. Combine poblanos and enchilada sauce mixture in a blender and blend until smooth.

10. For the refried beans: Place the pinto beans, garlic powder, onion powder, and cumin in a food processor and process until smooth.

11. Warm refried beans in a small sauce pan over medium heat.

12. To assemble the burritos, place ¼ c refried beans and ¼ c chicken mixture on each tortilla.

13. Fold the tortilla to form a burrito and place seam side down in a 9x13 inch baking dish.

14. Pour ¾ of the enchilada sauce over the burritos in the baking dish and top with shredded cheese.

15. Place in oven for 15 to 20 minutes, until cheese is melted and burritos reach an internal temperature of 165°.

16. Garnish with remaining enchilada sauce.



22

QUALIFYING RECIPES

CHICKEN FAJITA WRAP

Team Pulaski

Pulaski High School

Pulaski Community School District

Ingredients4 whole wheat tortilla shells

1½ chicken breasts, boneless and skinless

½ green pepper

½ red pepper

½ c cheddar cheese, low-fat, shredded

½ c frozen corn, thawed

½ c plain Greek yogurt

½ c canned black beans

¼ c water

2 tsp lime juice

2 tsp olive oil, divided

½ tsp garlic powder

½ tsp paprika

½ tsp taco seasoning

¼ tsp cayenne pepper

¼ tsp cumin

Pinch of salt

Pinch of pepper

This chicken fajita wrap contains chicken, cheese, corn, beans and peppers served with a side of a Greek yogurt lime dipping sauce. The colors, smells, and tastes will make you want to come back for more.

Instructions

1. Thinly slice green and red peppers (¼ inch by 2 inches long); set aside.

2. Cube the chicken breasts (½ inch by ½ inch).

3. Mix together all spices and spread over chicken.

4. Heat 1 tsp olive oil over medium-high heat. Add peppers and corn. Season with salt and pepper. Sauté for 5-7 minutes.

5. In a different pan, heat 1 tsp of olive oil over medium heat. Add chicken and sauté until lightly browned.

6. Add water to chicken and allow to simmer until chicken reaches an internal temperature of 165°.

7. Warm up beans in a saucepan over medium-high heat. Set aside to keep warm.

8. To create the dipping sauce, mix the Greek yogurt and lime juice.

9. To assemble, �ll the tortillas in the following order: ¼ c and 2 Tbsp of bell pepper/corn mixture, 2 Tbsp black beans, 2 oz chicken and 2 Tbsp cheese. Fold in sides and wrap up from bottom to top. Greek yogurt dipping sauce is optional and can be served within wrap or on the side.

Preparation Time: 20 minutes plus additional overnight Cooking Time: 20 minutes

Yield: 7 Serving Size: approximately 1¼ cups

23

QUALIFYING RECIPES

CHICKEN POT PIE WILD RICE CASSEROLE

The Eagle Chefs

Northland Pines Middle School

Northland Pines School District

Ingredients½ c wild rice and brown

rice mix

2 c low-sodium chicken broth

1 lb chicken breast, boneless and skinless

2 Tbsp olive oil

1 ½ c carrots, sliced

1 c canned garbanzo beans1/

3 c onions, diced

3 Tbsp unsalted butter1/

3 c all-purpose �our

½ tsp salt

¼ tsp black pepper

c low-fat milk

¼ c parsley

½ c spinach

1 – 7.5 oz cylinder refrigerated biscuits

It’s not mom’s traditional pot pie. It’s a pot pie packed with bold �a vors from some great Wisconsin foods. It makes a great family meal with healthy ingredients such as chicken, wild rice, carrots, chickpeas, and spinach. It captures the eye with its bold green and orange colors from the spinach and carrots, as well as giving the meal a nice blend of textures from the wild rice to the chickpeas. To complete the meal, a side of juicy watermelon with a sprig of parsley to give a pleasing appearance.

Instructions


2. Prepare rice mix using a 2 qt saucepan. Bring ¾ c of chicken broth and ½ c of water to boil. Add rice mix, cover and reduce heat to simmer. Cook for 30 minutes. Removefrom heat and let sit for 10 minutes. Fluff with a fork.

3. Cut chicken into medium dice sized pieces.

4. Using a 9 inch skillet, cook chicken in 2 Tbsp olive oil until golden brown and white center.

5. Place carrots, garbanzo beans, and ½ c chicken broth in a 2 qt saucepan. Boil until vegetables are fork tender, about 7 minutes. Remove from heat, drain, set aside.

6. In a 2 qt saucepan over medium heat, sauté onions in butter until soft and translucent, about 5 minutes. Stir in �our , salt, and pepper to make a roux. Using a wire whisk slowly stir in the rest of the chicken broth and milk. Simmer over medium-low heat stirring often until thick, about 5 minutes. Stir in parsley and spinach then remove from heat. Set aside.

7. Place chicken mixture in bottom of 8x13 glass dish; pour hot liquid mixture over. Cover with quartered biscuits.

8. Bake until biscuits are golden brown and �lling is bubbly ,15 to 20 minutes. Cool for 10 minutes before serving.

9. Garnish with small sprig of parsley. Place a slice of watermelon and orange slice twist to the side of the plate for added color.


Yield: 8 Serving Size: ½ cup

24

QUALIFYING RECIPES

CHICKEN VEGGIE STIR-FRY

The Cardinal Cookers



Ingredients1 large chicken breast,

boneless and skinless

1 tsp garlic, minced

1 tsp cornstarch

Dash of salt

2 Tbsp sesame oil

c canned black beans

½ red bell pepper

½ yellow bell pepper

2 heads of broccoli

½ Tbsp soy sauce

1 tsp sugar

½ c water

2 Tbsp vegetable oil

2 tsp chili �ak es

¼ tsp black pepper

½ Tbsp hoisin sauce

Kicking it off with chicken breast marinated in soy sauce, garlic, sugar, sesame oil, cornstarch and salt. Include fresh sliced and trimmed broccoli heads, along with thin slices of yellow and red bell peppers. Altogether, the chicken, steamed broccoli, black beans, and hoisin sauce are added in to complete what we call, the chicken veggie stir-fry.

Instructions

1. Cut chicken breast into 1 inch pieces. Toss chicken pieces with the soy sauce, salt, sugar, 1 tsp cornstarch, and sesame oil. Let marinate for 15 minutes.

2. Rinse and trim the broccoli into �orets. Steam the vegetables for about 5 minutes on medium heat.

3. Cut each bell pepper in half and save the other halves. Julienne cut the bell peppers.

4. After steaming the broccoli, toss in skillet with bell pepper and 1/

3 c water, then cook for 2 minutes or until its bright

green and crisp. Add in a dash of salt. Remove the broccoli and transfer to a plate.

5. In a skillet, heat remaining vegetable oil on medium heat. Sauté chicken 10 minutes, then add the chili �ak es and cook it for another two minutes.

6. Add in the black beans, broccoli, bell peppers, and hoisin sauce.

7. Now, keep stirring until the chicken is fully cooked and until the bell peppers are soft enough.


Yield: 6 Serving Size: cup chicken,

cup vegetables

25

QUALIFYING RECIPES

CHILI CHILI BANG BANG

The Incr-EDIBLES

Tomahawk High School

Tomahawk School District

Ingredients1 – 12 oz can black beans

1 – 12 oz can kidney beans

2 tsp dried oregano

1 medium green bell pepper

2 c tomato sauce

1 c plain Greek yogurt

1 – 14.5 oz can diced tomatoes

1 medium yellow onion

1 lb ground beef, 85% lean

1 lb box whole wheat elbow noodles

2 garlic cloves

½ tsp black pepper

1 tsp chili powder

2 tsp fresh parsley

An elegant take on an all-time classic, the Chili Chili Bang Bang will warm you from the inside out. This colorful and �a vorful dish is nutritious and delicious. Filled with two types of beans, and healthy green pepper, everyone is sure to enjoy a delicious bowl of Chili Chili Bang Bang.

Instructions

1. Chop onion, pepper, and garlic. Set aside.

2. Bring water to a boil, and cook noodles to al dente.

3. Add ground beef to saucepot, and cook for 5 minutes. Then add the onions, pepper, and garlic until beef is cooked and veggies are translucent.

4. Stir the chili powder, oregano, pepper, and tomatoes.

5. Heat to a boil, then reduce heat and cover. Simmer for about 1 hour.

6. Stir in beans with liquid, and cooked noodles, then cook uncovered for 20 minutes.

7. Serve.

Preparation Time: 20 minutes Cooking Time: 1 hour 10 minutes

Yield: 8 Serving Size: 1½ cups

26

QUALIFYING RECIPES

COLESLAW CHICKEN WRAP

The Plymouth Panther Wrap Attacks



Ingredients2 Tbsp plain Greek yogurt,

non-fat

2 – 14.5 oz cans reduced sodium cannellini beans, drained and rinsed

4 cloves garlic

4 Tbsp onion, diced

2 Tbsp soy sauce

2 Tbsp fresh thyme

2 Tbsp fresh basil

1 lb cabbage, shredded

1 lb chicken breast, boneless and skinless


3 c carrots, shredded

2 oz cheddar cheese, shredded

Bite into this full �a vored cabbage wrap with an amazing cannellini bean dressing hidden inside. A creamy dressing with crunchy vegetables, chicken, and cheese makes you want to come back for more!

Instructions

1. In a medium skillet, cook chicken breast over medium-high heat until it reaches an internal temperature of 165°.

2. Dice chicken into small pieces.

3. Combine the Greek yogurt, cannellini beans, garlic, onion, soy sauce, fresh thyme and basil in the food processor. Puree until smooth.

4. Put cabbage, carrots, diced chicken, shredded cheddar cheese and carrots into a medium sized bowl and stir until combined.

5. Stir the dressing into the �lling mixture.

6. Scoop approximately ½ c of the mixture onto the tortilla wrap.

7. Wrap the tortilla tightly to keep the �lling inside.


Yield: 8 Serving Size: 1 wrap

27

QUALIFYING RECIPES

CREAMY CHICKEN CURRY

Whippin Dominators

Badger Ridge Middle School

Verona Area School District

A creamy curry with fresh ginger and a big �a vor that will make this one pot meal.

Instructions


2. Soak rice in cold water for 20 minutes. Drain.

3. Meanwhile, heat 1 teaspoon of the oil in a Dutchoven over medium-high heat.

4. Add chicken and cook until browned on all sides, 6 to 8 minutes. Transfer chicken to a plate.

5. Reduce the heat to low, add the 2 remaining canola oil to Dutch oven and heat until hot.

6. Add onions and cook, stirring until light brown, 10-15 minutes.

7. Meanwhile, toast ground red pepper, coriander, and curry powder in a skillet over low heat.

8. Add ground red pepper, coriander, curry powder,garlic, and ginger to onions. Cook, stirring constantly, until fragrant. About 2 minutes.

9. Increase the heat to medium-high, stir in broth, chickpeas, tomatoes, and soaked drained rice. Bring to a simmer.

10. Cover and bake for 20-25 minutes, until the rice is tender and most of the liquid has been absorbed.

11. Set the chicken on rice and sprinkle with cilantro.Serve with lime wedges.


Yield: 6 Serving Size: 3 ounce chicken breast with 1 cup curry

Ingredients1 c brown rice

1 Tbsp canola oil

6 chicken thighs, skinless

2 c onions, �nely chopped

5 cloves garlic

2 Tbsp fresh ginger, minced

2 Tbsp curry powder

1 Tbsp coriander

½ tsp ground red pepper

2 c reduced-sodium chicken broth

1 – 15 oz can chickpeas

1 – 14 oz can diced tomatoes


1 lime, cut into wedges for garnish

28

QUALIFYING RECIPES

EL POLLO LOCO (THE CRAZY CHICKEN)

The Panthers Chicken



Soar into the tropics with a succulent chicken breast with a unique Caribbean spice rub topped with melted mild cheddar cheese and garnished with cilantro. The mouthwatering chicken is accentuated with a savory bean gravy, composed of Cannellini beans, sautéed onions, mushrooms, and garlic.

Instructions


2. Prepare the spice rub by mixing the oregano, onion powder, garlic powder, cayenne pepper, and black pepper in a bowl.

3. Cover the chicken in the spice rub, place in the oven at 400° for 20 minutes.

4. Meanwhile, put the cannellini beans in the blender. Add the remaining ingredients and blend on pulse till smooth.

5. Chop up the mushrooms, onions, and garlic, put them in the pan and caramelize them until lightly browned.

6. Add the caramelized vegetables to the bean mixture, blend on pulse until it is smooth. Add ½ tablespoon of the spice rub and blend.

7. Add bean gravy to heat.

8. Take the chicken out of the oven, remove from pan, and melt the cheddar cheese over the chicken.

9. Drizzle bean gravy on top of chicken and enjoy!


Yield: 6 Serving Size: 1 chicken breast

Ingredients6 slices mild cheddar cheese

6 chicken breast, boneless and skinless

1½ c canned low-sodium cannellini beans

2 Tbsp onion powder

2 Tbsp garlic powder

2 tsp oregano

2 tsp cumin

2 tsp cayenne pepper

2 Tbsp ground black pepper

1 large onion

3 garlic cloves

1½ c mushrooms

29

QUALIFYING RECIPES

FIESTA CUPS

4F (Fabulous, Fantastic, Ferocious Four)

Shell Lake High School

Shell Lake School District

This dish is bursting with zesty �a vor all packed into a mini cup sized meal! The fresh homemade salsa added to the seasoned shredded chicken, black beans, and corn is full of �a vor. Adding a dollop of sour cream and lettuce tops the dish off nicely!

Instructions

1. Preheat oven to 400°. Bake chicken breast for 25-35 minutes or until cooked through.

2. While chicken is roasting, prepare the salsa mixture and the tortilla cups.

3. To make the salsa mixture, add the chopped tomatoes, diced onion, minced cilantro, lemon juice, and lime juice. Mix well and set aside.

4. To prepare the tortilla cup, cut the rounded edges off of each tortilla, creating approximately a 5-6 inch square. Place each square into a muf�n tin and press down creating a cup.

5. Once chicken is done and cooled slightly, shred it. Place chicken into a large bowl and use an electric mixer to shred it up. If there are any large chunks yet, use your �ngers or a fork to break it up.

6. Add the chili powder, garlic powder, cumin, oregano, black pepper, cayenne pepper, and green chilies to the shredded chicken. Stir well to evenly mix the seasonings into the chicken.

7. Add the corn, black beans, and salsa mixture to the chicken and stir to incorporate throughout. Evenly divide up the mixture between the 8 cups.

8. Top each cup with 1 Tbsp of shredded cheddar cheese and brush the tortillas with the olive oil.

9. Bake �esta cups at 400° for appro ximately 10 minutes or until golden brown.

10. Garnish with approximately 1 tsp of sour cream. Add 1 Tbsp of lettuce if desired.


Yield: 8 Serving Size:��

Ingredients1 lb chicken breast, boneless

and skinless

1 Tbsp chili powder

1 tsp garlic powder

1 tsp cumin

½ tsp oregano

¼ ground black pepper

½ tsp cayenne pepper

½ c canned diced green chilies

¼ c onion, diced

1 Tbsp lime juice

1 Tbsp lemon juice

2 Roma tomatoes, chopped


1 c low-sodium canned black beans

1 c low-sodium canned corn


½ c fat-free cheddar cheese, shredded

1 Tbsp olive oil

3 Tbsp light sour cream

½ c lettuce, shredded

30

QUALIFYING RECIPES

GRILLED CHICKEN WITH CAULIFLOWER, GREAT NORTHERN BEAN MASH AND VEGETABLE MEDLEY

Chop it Like It’s Hot



Ingredients1 – 15 oz can white beans, drained

and rinsed

1 head cauliflower

¼ c milk

2½ garlic cloves, chopped (divided)

2 Tbsp fresh thyme, divided

½ Tbsp fresh chives, divided

½ c parmesan cheese, grated

1 tsp ground black pepper (divided)

2 Tbsp olive oil (divided)


1 Tbsp fresh rosemary

¼ c canola oil

1 c balsamic vinegar

1 Tbsp honey

½ medium shallot

1 Tbsp lemon juice

1 tsp lemon zest

1 c carrots, diced

1 c frozen corn

1 c frozen peas

¾ Tbsp fresh parsley

This recipe features a sweet and tangy chicken breast paired with a smooth cauli�ower and white bean mash, with a vegetable medley of carrots, corn, and peas. This dish will be sure to lure you into another bite for more.

Instructions

1. Rinse cauli�ower in cool water and put in steamer, turn on high heat; cook until soft, 10-15 minutes.

2. While cauli�ower is cooking, cut chick en into one inch thick slices. Add chicken to medium size skillet along with the canola oil and 1 Tbsp fresh rosemary. Turn on medium heat and cook until internal temperature reaches 165 degrees, take off heat and set aside.

3. In a small sauce pan add balsamic vinegar, ½ garlic cloves, 1 Tbsp honey, ½ shallot, 1 Tbsp fresh lemon juice, and 1 tsp fresh lemon zest. Cook until thick.

4. Put Great Northern beans in small skillet and heat. While the beans are heating in a skillet, take cauli�ower out of the steamer and put y our carrots, peas, and corn into the steamer to cook.

5. Once beans are warm, add cauli�ower and beans to a big bowl. To that add milk, 1 clove of garlic, 1 Tbsp fresh thyme, ½ Tbsp fresh chives, parmesan. Add black pepper and olive oil to taste. Mash all ingredients together and set aside to plate.

6. Once the vegetables are cooked, take out of steamer and add olive oil and black pepper to taste along with fresh parsley.

7. Once everything is cooked, plate to your desire and enjoy!


Yield: 6 Serving Size:�� vegetables, ½ chicken breast

31

QUALIFYING RECIPES

HEALTHY TACOS

The Sweet Chilies



Sink your teeth into a warm, creamy blend of refried beans, lean ground beef, and a plethora of spices with a layer of peppers to top it off. It’s a nice twist to a taco that’s to die for.

Instructions

1. Mince garlic and sweet peppers.

2. Dice yellow onion and tomato.

3. Heat olive oil in saucepan over low heat and add spices,garlic, and beans. Allow to warm for 3-5 minutes.

4. Add cream cheese to beans and let melt.

5. Brown ground beef with onions and sweet peppersover medium heat.

6. Add meat to the beans and combine.

7. Warm tortillas over low heat.

8. Add bean and meat mixture to tortilla and garnishwith lettuce, tomato, and cheese.


Yield: 6 Serving Size: 1 taco

Ingredients2 garlic cloves

6 small sweet peppers

¼ large yellow onion

1 large tomato

½ Tbsp olive oil

½ tsp cumin

½ tsp paprika

1 – 16 oz can low-fat refried beans

4 oz low-fat cream cheese

½ lb lean ground beef


½ c lettuce

½ c Mexican blend cheese

32

QUALIFYING RECIPES

ITALIAN WHITE BEAN PASTA

The Three Munchketeers

Core Knowledge and Badger Ridge Middle School


Ingredients6 Tbsp canola oil


8 plum tomatoes

2 tsp oregano

1 tsp crushed red pepper �ak es

2 – 15 oz can white beans

1 lb orecchiette pasta

2 lb broccoli rabe

2 tsp ground black pepper

½ c mozzarella cheese, shredded

With fresh, low-fat Ingredients, Italian white bean pasta is a fantastic dish with freshly grated mozzarella and ripe plum tomatoes. Broccoli rabe gives the pasta a whole other taste along with the white beans. Just to add a little spice, the dish has a pinch of crushed red pepper to top it off.

Instructions

1. Put a large pot of water on stove and bring to a boil.

2. Heat oil in a large skillet over low heat. Add garlic and cook, stirring, until fragrant but not colored, about 1 minute.

3. Add tomatoes, oregano and crushed red pepper; cover and increase heat to medium. Cook, stirring occasionally, until the tomatoes start to break down and release their juices, 5 to 10 minutes.

4. Add beans, reduce heat to low and simmer, covered, until heated through. Season with pepper.

5. Meanwhile, cook pasta in the boiling water for 4 minutes. Add broccoli rabe and cook until the pasta is just al dente and the broccoli rabe is tender, 4 to 5 minutes more.

6. Reserving 1 cup of the pasta water, drain the pasta and broccoli rabe and place in a large bowl.

7. Add the tomato mixture and the reserved cooking liquid; toss to coat. Sprinkle each serving with cheese.


Yield: 8 Serving Size: 2 cups

33

QUALIFYING RECIPES

IT’S CHILI IN HERE

All That Jazz

Sheboygan Falls High School

Sheboygan Falls School District

This hearty chili is �lled with delicious ingredients locally g rown from our school’s greenhouse. This provides our chili with a unique fresh �a vor and appearance.

Instructions

1. Heat a Dutch oven over medium heat. Add the beef and chop into chunks as it browns.

2. Add diced onions and garlic halfway through cooking the beef.

3. Add salt and pepper to taste. Drain the beef mixture.

4. Add cooked beef and all other ingredients into a Dutch oven.

5. Bring to a low simmer and cook uncovered for 1-2 hours stirring frequently.

6. Garnish with sour cream and cheddar cheese, or as desired.

Preparation Time: 20 minutes Cooking Time: Simmer 1 hour


Ingredients1 lb ground beef

1 yellow onion, diced


1 – 15 oz can black beans, drained

1 – 15 oz can dark red kidney beans, drained

1 qt fresh stewed tomatoes

2 – 15 oz cans tomato puree

1½ tsp yellow mustard

2 Tbsp ketchup

1 Tbsp BBQ sauce

1 tsp cayenne pepper

1 tsp chili powder

½ jalapeño, seeded and minced

½ tsp garlic powder

34

QUALIFYING RECIPES

MEXICAN CASSEROLE

BKJ

Mount Horeb Area High School

Mount Horeb School District

Ingredients2 Tbsp olive oil


1 onion, diced

1 red bell pepper, diced

1 – 15 oz can black beans, no salt added

1 c corn

1 tsp chili powder

½ tsp cumin

Pinch of salt

Pinch of ground black pepper

4½ oz can green chilies

4 – 8 inch whole wheat tortillas

1 – 16 oz can fat-free refried beans

1 – 10 oz can mild enchilada sauce

1½ c reduced-fat Mexican blend cheese, shredded


A fun, �a vorful Mexican casserole with the perfect portion of whole wheat tortillas, fat-free refried beans, chicken, and black beans mixed with many colorful sautéed vegetables, all topped with a mild enchilada sauce and a blend of Mexican cheese. Not only does it taste great, but it’s great for you.

Instructions


2. Lightly coat a 9x13 baking dish with nonstick spray.

3. Heat olive oil in a large skillet over medium heat. Add garlic, onion, and bell peppers.

4. Cook, stirring frequently, until tender (about 3-4 minutes).

5. Stir in black beans, corn, chili powder and cumin until heated through (1-2 minutes).

6. Season with salt and pepper, stir in green chilies, set aside.

7. Simultaneously, in a pan with olive oil, cook chicken until done (5-10 minutes).

8. Place tortillas evenly on the bottom of the baking dish.

9. Spread refried beans over the tortillas. Place cooked chicken on top of refried beans. Place onion mixture on top, followed by the enchilada sauce. Sprinkle with cheese.

10. Place in oven and bake for 15-20 minutes, or until bubbly.


Yield: 12 Serving Size: Approximately 3”x3” square

35

QUALIFYING RECIPES

POBLANO CHICKEN FLATBREAD

Plymouth Cookin’ Panthers



Travel around the world with this unique combination of foods from Greece to the Middle East to Mexico! A great twist on a pizza with lingering poblano �a vor, a creamy hummus and a healthy �nish with cucumbers and arugula.

Instructions


2. Put tahini, lemon, cumin, garlic and chickpeas inside the mixer.

3. At the same time, heat oil in skillet over medium heat. Add the chicken and red onions. Cook over medium heat until onions are soft.

4. Spread hummus over the �atbread.

5. Add the chicken and red onions over the hummus mixture.

6. Place the �atbread in preheated o ven for 5 minutes.

7. Chop the arugula, sprinkle over and cover the chicken. Add the feta cheese and place the cucumber over the arugula.

8. To make the aioli: Char the poblano peppers over an open �ame and place in a re-sealable plastic bag to steam for about 4 minutes.

9. Remove peppers from bag; peel off the outer blackened skin and remove the seeds.

10. Place the peeled poblanos, mayo and onions in a food processor and puree until smooth.

11. Place the poblano aioli in a pastry bag and drizzle over the �nished product.


Yield: 6 Serving Size: approximately 1½ cups

Ingredients1 c tahini

2 lemons

2 Tbsp cumin

4 garlic cloves

2 – 14.5 oz cans no-salt added chickpeas, drained and rinsed

2 c cooked chicken, diced

½ c red onion, �nely diced

2 Tbsp olive oil

4 �atbread

2 c arugula, chopped

¼ c feta cheese

1 cucumber, sliced

2 poblano peppers

2 Tbsp low-fat mayonnaise

1 Tbsp sweet onion, minced

36

QUALIFYING RECIPES

SCRAMBLED EGG HASHTAG HASH BROWNS

Hashtag Plymouth Panthers



Ingredients20 oz hash brown potatoes,

shredded

6 eggs

1 tsp butter

½ c skim milk1/

8 tsp salt

1 Tbsp canola oil

1½ c canned cannellini beans, drained and rinsed

1 c part-skim mozzarella cheese, shredded

Our scrambled egg hashtag hash browns have all the necessary breakfast ingredients. They may look like muf�ns but the y are nutritious and taste amazing at the same time. Hidden inside are cannellini beans that add protein while enhancing the �a vor.

Instructions


2. Puree beans in a food processor, then combine beans with potatoes.

3. Divide potato and bean mixture among 12 greased muf�n cups; press onto bottoms and up sides to form cups.

4. Bake 18-20 minutes, until light golden brown.

5. In a large nonstick skillet, heat butter over medium heat. Pour in egg mixture; cook and stir until eggs are thickened and no liquid egg remains. Fold in ¾ c cheese.

6. Spoon into cups; sprinkle with ¼ c cheese.

7. Bake an additional 3 to 5 minutes or until cheese is melted.

8. Cool 5 minutes before removing from pan.

9. For school foodservice: layer the hash browns and bean mixture into a 9x13 pan. Top with the eggs and cheese.


Yield: 12 Serving Size: 2 each

37

QUALIFYING RECIPES

SPINACH LASAGNA ROLLS

Newtree

East High School


These delicious lasagna roll ups �lled with spinach and perfect blend of cottage, parmesan and mozzarella cheese, topped with black beans and marinara sauce complement each other to create the perfect dish.

Instructions

1. Preheat the oven to 400°.

2. Boil a large pot of water and cook the lasagna noodles until tender.

3. In the medium bowl, mix together frozen spinach, egg, cottage cheese, mozzarella cheese, and parmesan cheese.

4. Get another pot and mix the marinara sauce and black beans together. Heat on low-medium for 5 minutes.

5. When the noodles are ready, take out of the pot and drain water.

6. Evenly distribute the spinach mixture among the lasagna noodles. Spoon mixture onto noodle and roll them up.

7. Spray the 9x9 baking pan and place roll ups in pan.

8. Spread the marinara bean mixture on top of the roll ups.

9. Bake for 15 minutes.


Yield: 12 Serving Size: 2 roll ups

Ingredients6 oz frozen spinach

1 egg

1 c marinara sauce

12 whole-grain lasagna noodles

¾ c cottage cheese

¼ c parmesan cheese, grated

¾ c Italian cheese, shredded

¾ c canned low-sodium black beans

38

QUALIFYING RECIPES

SPLIT PEA CHICKEN NOODLE SOUP

Soup-er Unbelieva-bowls



Ingredients9 c water

1½ c carrots, chopped

¼ c onion, chopped

1½ c peas

2 c whole wheat rotini noodles

4 chicken bouillon cubes


½ c canned black beans

½ Tbsp thyme

½ Tbsp rosemary

1 tsp ground black pepper

½ tsp olive oil

A savory, classic soup with a unique twist. With a combination of nutritious vegetables, whole grain noodles, perfectly seasoned chicken breast, thyme and rosemary, this soup reinvents a classic and is sure to please all ages and be unbelieva-bowl.

Instructions

1. Cube the chicken breast.

2. Drain juice from black beans, rinse excess liquid off them.

3. Bring 8 cups of water to a boil over medium heat.

4. Add the carrots, onion and peas to the boiling water. Reduce heat to low.

5. Cook the 2 cups of noodles in boiling water. Drain when tender. Add the noodles to the soup.

6. Add ½ tsp oil to skillet over medium heat. Put cubed chicken breast into a pan. Add half of the thyme and all of the black pepper and rosemary to the chicken. Turn the chicken to keep it from burning or sticking to the pan.

7. Add chicken breast to the pot with the vegetables once fully cooked and no longer pink.

8. Add the chicken bouillon cubes and the black beans.

9. Add the remaining thyme to the soup.

10. Cook soup until all vegetables are tender and soup is at a desired temperature. Add salt, if desired.



39

QUALIFYING RECIPES

SWEET AND SPICY FISH TACO

Peanut Butter

Washburn High School

Washburn School District

Ingredients½ c brown rice

¼ c frozen peas

½ c bell peppers (red, yellow, green), chopped

1 onion – ¼ chopped, remaining cut into half rings

½ Tbsp vegetable oil

¼ c sour cream

1 tsp salt

¼ c canned black beans

½ c carrots, shredded

1 lb white �sh

1 lemon – ½ juiced, remaining cut into 3 slices

tsp cayenne pepper

tsp thyme

½ Tbsp olive oil

¼ c red onion, chopped

½ lime, juiced

1 c frozen mango, diced

¼ c frozen strawberries, diced

¼ c chipotle pepper canned with adobe sauce

1 c water

16 corn tortillas

Inside a soft tortilla shell, a �a vorful rice is topped with shredded lemony �sh �a vored with a variety of spices that is also topped off with a refreshing citrus salsa. A creamy, spicy, and homemade condiment is included in this meal that consists of only four ingredients.

Instructions

1. Heat pan on high with vegetable oil and heat oven to 350°.

2. Add carrots to pan and sauté for 5-8 minutes. Add rice and cook until rice is brown.

3. Add water, then turn the heat to medium low then put a top on it and leave it for 40 minutes.

4. While rice is cooking, make the salsa. In a bowl combine mango, strawberries, purple onion, ¼ c of the bell peppers, dash of salt, and juiced lemon. Set aside.

5. Mix cumin, cayenne pepper, and thyme leaves together in a separate small bowl and then season the �sh with this mixture.

6. Cover a baking pan with tinfoil. Lay the seasoned �sh on top of half rings, drizzle the oliv e oil, and lay three lemon slices on top of �sh.

7. Place into the oven and bake for 20-25 minutes or when �sh �ak es when separated with fork.

8. While �sh is cooking, mak e the condiment for the taco. Mix in another separate bowl, chipotle peppers with sour cream, salt, and lime juice. Set aside.

9. Ten minutes before rice is �nished, add the ¼ c bell peppers, peas, and black beans into the rice and let it cook for the remaining 10 minutes.

10. When both the �sh and the rice are fully cook ed, prep the dish with the rice on the bottom, the shredded �sh in the middle, mango salsa on top, and then the drizzle of the condiment (if desired).


Yield: 8 Serving Size: 2 tacos

40

QUALIFYING RECIPES

TRADITIONAL SPANISH TACOS

Los Taqueros de East

East High School


Ingredients1 c canned pinto beans

1 c brown rice, instant

16 corn tortillas

1 lb ground beef

1 tsp beef base

1 bunch cilantro, roughly chopped

1 onion, chopped

5 tomatillos, halved

1 lime

1 green bell pepper, diced

1 Tbsp vegetable oil

1 garlic clove, minced

1 jalapeño, cut into strips

This traditional dish cooked in many Hispanic households has vibrant colors and �a vorful fresh ingredients. From the homemade salsa verde to the fresh onions and cilantro on top this dish will appeal to all of your taste buds with the crunchy, spicy and savory �a vors.

Instructions

1. Heat oil in skillet over medium heat. Add onion and ground beef, and beef broth base to skillet. Cook until browned.

2. Blend tomatillos, onion, garlic, and jalapeño in a blender until smooth. Add the juice of half of a lime and blend again.

3. Add half of a diced green pepper into salsa.

4. Boil one cup of water, add rice. Reduce heat to a simmer and cover, cook for 5 minutes. Remove from heat and �uff .

5. Heat pinto beans in the microwave for 2 minutes.

6. Wrap corn tortillas in wet paper towel. Heat in microwave for 1 minute.

7. Assemble the tacos.


Yield: 8 Serving Size: 2 tacos

41

QUALIFYING RECIPES

VEGETARIAN FIESTA SALAD

Misner’s Team

Kaukauna High School

Kaukauna Area School District

Crisp shredded romaine lettuce topped with a rice-quinoa blend and a mix of black beans and kidney beans garnished with seasoned tomatoes, black olives and pepper jack cheese. Served in a Boston lettuce leaf and lightly dressed with a house made pineapple-infused avocado dressing.

Instructions

1. Combine chili powder, oregano, cumin, and chipotle powder into a bowl. Remove 1 tsp and add to the chopped tomatoes. Set aside to marinate.

2. For dressing, purée avocado, pineapple, sour cream, half & half, lime juice, and remaining seasonings.

3. Heat oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until the onion begins to brown, about 5 minutes. Add half the tomatoes to the pan along with the rice/quinoa blend, corn and beans. Cook, stirring frequently, until tomato cooks down, about 5 minutes. Let cool slightly.

4. Take eight Boston lettuce leaves and place on separate plates. Add ½ c of romaine lettuce to each leaf, along with a 4 oz scoop of the rice-bean mixture.

5. Sprinkle top with remaining tomatoes, black olives, and pepper jack cheese.

6. Drizzle with the dressing, and serve with a lime wedge.


Yield: 8 Serving Size: ½ cup lettuce and ½ cup rice-bean mixture

Ingredients

Salad2 c rice/quinoa blend, cooked

1 tsp extra virgin olive oil

1 onion, chopped

3 Roma tomatoes, chopped

½ -15 oz can no-salt added black beans, drained and rinsed

½ -15 oz can no-salt added kidney beans, drained and rinsed

¼ c black olives, sliced

1 head romaine lettuce, shredded

¼ c pepper jack cheese, shredded

Dressing1 avocado

½ c pineapple, chopped

3 limes, 1 juiced and the remaining cut into wedges

1 Tbsp chili powder

2½ tsp dried oregano

2 tsp cumin

2 tsp chipotle powder

½ c low-fat sour cream

1 c canned corn

1 head Boston Lettuce

6 Tbsp half and half

42

QUALIFYING RECIPES

VEGETARIAN LENTIL SOUP

Chef Kitties

Indian Mound Middle School

McFarland School District

Ingredients2 Tbsp vegetable oil

1 onion, diced

1 celery stalk, thinly sliced

1 large carrot, diced

1 garlic clove, minced

1 Tbsp tomato paste

6 c vegetable stock

1 c canned lentils

½ tsp salt

½ tsp ground black pepper

A tasty vegetable broth soup, with the sweetness of carrots and parsnips, and added �ber from lentils.

Instructions

1. Heat the oil in a large soup pot over medium high heat. Add onion, celery, carrots, and garlic.

2. Season the vegetables with salt and pepper.

3. Cook until the vegetables have softened, about 10 minutes. Add the tomato paste and stir to coat the vegetables. Cook until the tomato paste darkens and sticks a bit to the bottom of the pot, about 2 more minutes.

4. Add the vegetable broth and lentils, bring to a boil. Reduce the heat to simmer. Cover and cook for approximately 30 minutes or until the lentils are soft.

5. Serve the soup as it is, or use a blender to blend about half of the soup until it’s creamy. Add it to the rest of the soup and serve.



43

QUALIFYING RECIPES

VEGGIE SKETTI

Majestic Noodle Squad

Badger Ridge Middle School


Whole grain pasta with a light creamy sauce, tossed with a steamed assortment of green vegetables.

Instructions

1. Once all veggies are cut, drain and rinse garbanzo beans in sink thoroughly. Boil the chickpeas until warm.

2. Cook the pasta in boiling water for 20 minutes, then drain.

3. Steam vegetables.

4. Mix pasta with the vegetables.

5. Chop parsley and add to vegetables.

6. Heat olive oil, vegetable stock, and half and half, whisking until combined. Take off heat and put in a bowl.

7. Once the sauce is cooled, mix in nutmeg and put itto the side.

8. Cut two uncooked asparagus into halves and place by garnish.

9. Place garnish on the side of the plated dish, anddrizzle sauce on it.

10. Place some shaved orange rind on top.



Ingredients1 lb whole grain rotini

1 onion

c olive oil

1 garlic clove

4 Tbsp fresh parsley

4 Tbsp parmesan cheese

4 zucchini, diced

1 head broccoli, trimmed to �orets

2 asparagus spears

3 basil leaves

1 orange

1 – 15 oz can garbanzo beans

1 c snow peas

½ c frozen peas

5 Tbsp half and half

3 Tbsp vegetable stock

1 Tbsp nutmeg

44

QUALIFYING RECIPES

VELVET CHICKEN CUPS

Hungry Hornets

Elcho Middle School

Elcho School District

Ingredients1½ lbs chicken, diced

22 oz whole grain pizza crust

1 c canned navy beans

1 c canned garbanzo beans

1 c frozen peas

1 c carrots, diced

1 c red peppers, diced

1 c potatoes, diced

1 c canned black beans

4 tsp low-sodium chicken base

1 c low-fat milk

7 Tbsp cornstarch

7 Tbsp water

Chopped parsley for garnish

A creamy chicken stew with a variety of beans and vegetables served in a baked whole grain cup.

Instructions


2. Cut pizza sheets with cookie cutter.

3. Press pizza dough in greased muf�n pans. Bak e in oven until light brown, about 10-15 minutes.

4. While crust is baking, heat milk and chicken base.

5. Add chicken and vegetables.

6. Thicken cornstarch with water, and add to chicken and vegetable mixture. Remove from heat.

7. Evenly distribute mixture among muf�n cups. Bak e for 5 more minutes and serve.


Yield: 10 Serving Size: ¾ cup

45

QUALIFYING RECIPES

WISCONSIN STUFFED CHICKEN BREAST

Shakers and Bakers

Tomahawk High School

Tomahawk School District

Whole grain pasta with a light creamy sauce, tossed with a steamed assortment of green vegetables.

Instructions


2. Prepare chicken for stuf�ng, pound chick en breast until ¼ inch thick. Season with salt, pepper, and garlic powder.

3. Sauté spinach, carrots, and broccoli over medium heat.

4. Once cooked, sprinkle in feta cheese and stir until melted. Remove from heat.

5. Spread mixture into each chicken breast. Tie chicken breasts with twine, put in oven.

6. Bring water to boil, add wild rice, and cook for 1 hour.

7. Melt butter with �our in pot. Once combined, add cheddar cheese.

8. Lay the wild rice and chickpeas on a plate.

9. Place chicken on top.

10. Drizzle cheese sauce on top and enjoy!

Preparation Time: 1 hour Cooking Time: 2 hours

Yield: 6 Serving Size: 1 chicken breast

Ingredients6 chicken breasts, boneless and

skinless

1 c spinach

1 c broccoli �orets

1 c carrots, diced

c feta cheese

6 c wild rice

2 c canned chickpeas

1½ c cheddar cheese, shredded

½ tsp salt

½ lb butter

1½ tsp ground black pepper

¾ tsp garlic powder

2 Tbsp �our

1 Tbsp butter

46

QUALIFYING RECIPES

ZESTY BLACK BEAN & CORN SALSA QUESADILLA

Tito’s Tomah Timber Chefs

Tomah High School

Tomah Area School District

Ingredients1 – 15 oz can black beans,

drained and rinsed

1 c red onion, diced

1 c frozen corn


¼ c jalapeño, minced

1 Tbsp white vinegar

4 c tomatoes, diced

1 lime, juiced


1½ tsp salt

4 Tbsp olive oil

15 – 9 inch whole wheat tortilla shells

4 c mozzarella cheese, shredded

4 c cheddar cheese, shredded

Full of �a vor, spice, and a rainbow of colors. This crispy quesadilla is packed with fresh ingredients that will brighten your taste buds, with a little bit of kick. A grilled tortilla topped with delicious shredded cheese, and garnished with fresh cilantro and guacamole.

Instructions

1. Heat frying pan over medium heat. Add 1 Tbsp oil to the pan and garlic, sauté until it starts to brown; place in bowl.

2. Add black beans onions, jalapeños, cilantro, corn, vinegar, and salt to bowl with garlic.

3. Slice a lime in half and squeeze lime juice from both halves into the bowl and mix.

4. Mix shredded mozzarella and cheddar cheese in separate bowl.

5. Reheat frying pan over medium heat. With remaining oil, brush one side of the tortilla shells.

6. Place one shell oil side down in the frying pan, spread ½ c cheese over shell.

7. Spread ¼ c salsa over the cheese.

8. Watch the shell so it does not burn.

9. After about 1 minute fold the shell in half; cook on each side for about 1 minute.

10. Continue to cook until the shell turns golden brown. Repeat with remaining tortilla.

11. Place the quesadilla on a plate and cut in half down the middle. Cut in half again, creating 4 triangles.

12. Place ¼ c salsa on plate. Add avocado or guacamole if desired.


Yield: 15 Serving Size: 1 quesadilla

47

48

LARGE QUANTITYRECIPES

49

GARBANZO BEAN ENCRUSTED CHICKEN BITES WITH MANGO SALSA

Ingredients48 chicken breasts, cubed

22½ lbs canned garbanzo beans

16 green bell peppers

24 mangoes

12 c cilantro

16 red onions

¾ c lime juice

2 Tbsp garlic salt

2 Tbsp chili powder

QUANTITY RECIPES

Instructions


2. Drain and rinse garbanzo beans. Pat dry.

3. Place garbanzo beans on sheet pan and season with garlic salt and chili powder.

4. Bake beans for about 45 minutes or until crunchy.

5. While garbanzo beans roast, pare mangos and dice. Dice red onions and chop cilantro. In a largebowl, combine mango, red onion, lime juice and cilantro. Let chill.

6. Remove garbanzo beans from oven, let cool. Reduce oven temperature to 350 degrees.

7. Place garbanzo beans in food processor and pulseto form a powder.

8. Coat diced chicken with garbanzo bean powder.

9. Bake chicken for 30 minutes at 350°.

10. Served baked chicken pieces over chilled salsa.

Yield: 48

Serving Size: 7 chicken bites, ¾ cup salsa

50

MANOMAEH MASKUCIHSAK MESEK MESEQNAEW NAPOP (WILD RICE, BEAN & TURKEY SOUP)

Ingredients24 c + 4 ½ c + 2 ¼ c water

1 ½ c wild rice

6 c celery, chopped

6 c leeks, chopped

c olive oil

2 Tbsp garlic, minced

12 c whole milk

2 tsp dried thyme

1½ tsp dried sage

¾ tsp ground black pepper

½ c chicken bouillon

6 c carrots, shredded

2¼ c cornstarch

6 c black beans, drained and rinsed

6 c frozen corn

3 lbs precooked turkey, diced

Instructions

1. Bring 4½ cups of water to a boil. Add wild rice, stir, cover and reduce heat to low. Simmer for 60 minutes.

2. While wild rice simmers, heat oil. Add celery andleek, sauté until vegetables are softened, about 10 minutes. Then add garlic.

3. Add 24 cups water, 12 cups milk, pepper, thyme and sage. Stir in bouillon and bring to a boil.

4. Add carrots and cook for 3 minutes.

5. In a bowl, combine 2¼ c cornstarch and 2 ¼ cwater. Whisk mixture into soup.

6. Add the beans, corn, turkey, and wild rice to the soup. Return to a boil and serve.

Yield: 48

Serving Size: 1 cup

QUANTITY RECIPES

51

SPICY STUFFED PEPPERS WITH CREAMY TOMATILLO SAUCE

Ingredients3¾ c whole wheat couscous

7½ c reduced sodium chicken broth

5 bell peppers (yellow and orange)

c olive oil

5 red onions, diced


5 lbs chicken breast, boneless and skinless

5 tsp chili powder

5 tsp cumin

1¼ tsp paprika

5 jalapeños, diced

5 c frozen corn

5 c canned black beans

5 – 14 oz cans Mexican blend stewed tomatoes

2½ tsp Sriracha

2½ Tbsp lime juice

3¾ c Monterrey jack cheese, shredded

5 tsp dried thyme

2½ tsp cayenne

Sauce5 tomatillos


5 Tbsp honey

3¾ c sour cream

10 garlic cloves

5 jalapeños

tsp salt

tsp ground black pepper

Instructions

1. For the sauce, preheat oven to 400°.

2. Place garlic, tomatillos, jalapeños on a foil lined pan.Drizzle with olive oil. Bake for 15 minutes.

3. Take out of the oven and allow to cool. Add the sour cream, cilantro, honey, tomatillo, jalapeño and garlic into the blender. Blend together until creamy and smooth.

4. Turn oven to broil. Line baking sheets with aluminum foil.

5. Prepare couscous per package instructions. Substitute water for chicken broth.

6. Bring a large pot of water to a boil. Prepare each pepperby cutting them in half and remove the seeds. Flash boil the peppers for 1 minute.

7. Heat 1 Tbsp of olive oil in a large deep skillet over medium-high heat.

8. Add the onion and garlic. Sauté for 5-6 minutes. Remove from heat and set aside.

9. In the large skillet, heat another tablespoon of olive oil over medium-high heat. Add the chicken and sauté for 5 minutes or until completely cooked.

10. Add half of the chili powder and cumin to the chicken. Add Sriaracha, lime juice, paprika, thyme and cayenne.

11. Add half the chicken broth to deglaze the pan. Allow broth to simmer with the chicken for 5 minutes or until most of the liquid is gone.

12. Reduce the heat to medium-low. Add the remaining chicken broth, diced tomatoes, onion and garlic mixture, black beans, corn, jalapeños, chili powder and cumin. Simmer for 7-8 minutes.

13. Add the cooked couscous into the mixture. Cover the mixture and remove from heat.

14. Cut the peppers in half again and �ll the peppers with mixture and place them on a foil-lined baking sheet. Cover the peppers with cheese.

15. Broil the peppers for 3 minutes or until the cheese ismelted and a slightly browned.

16. Drizzle sauce over the pepper and/or serve on the side.Yield: 48

Serving Size: 1 half pepper

QUANTITY RECIPES

52

SWEET AND SAVORY KUNG PAO CHICKPEAS

Ingredients2 - 10oz cans low-sodium

garbanzo beans, drained and rinsed

½ c + 8 tsp low-sodium soy sauce

2 c rice vinegar

2 c cornstarch

2 c canola oil

1 c red wine vinegar

1 c granulated sugar

10 c red bell peppers, chopped

½ c + 8 tsp garlic cloves, minced

½ c + 8 tsp ground ginger

2 c green onions, chopped

¼ c + 4 tsp sesame oil

6 lb canned pineapple slices, drained

1 c light brown sugar

18 c lightly salted peanuts

48 c brown rice, cooked

Instructions

1. Make marinade for chickpeas: mix together half of low-sodium soy sauce, half of rice wine vinegar,half of cornstarch, and 8 tsp vegetable oil. Add chickpeas.

2. Make sauce: combine remaining low-sodium soy sauce, remaining rice wine vinegar, remaining corn starch, red wine vinegar and sugar. Set aside.

3. Heat skillet, then add pineapple and brown sugar.Cook until caramelized. Set aside.

4. Chop peanuts. Set aside.

5. In another skillet, heat remaining canola oil on high. Drain and add the chickpeas. Stir occasionally until golden brown.

6. Add ginger, garlic, onions, red peppers, pineapple.Cook for 2 minutes.

7. Stir in the sauce mixture and cook for another minute.

8. Add peanuts and sesame oil. Toss a few times.

9. Serve brown rice along with chickpeas.

Yield: 48 servings

Serving Size: 1 cup brown rice, ¾ cup chickpeas

QUANTITY RECIPES

53

THE NEW HEALTHY VEGGIE BURGER

Ingredients32 oz olive oil

2 red onions, diced

1 c black olives, diced

¾ c garlic cloves, minced

8 c canned black eyed peas

4 c canned chickpeas, drained

6 c rolled oats

4 tsp paprika

2 tsp chili powder

4 tsp cayenne

2½ Tbsp dried oregano

½ c fresh parsley, chopped

4 tsp ground cumin

4 tsp celery salt

2 tsp ground sage

8 eggs

48 whole wheat hamburger buns

Sauce4 tsp hot sauce

2½ Tbsp Dijon mustard

½ c honey

2 c sour cream

1 c soy sauce

Instructions

1. In a skillet, heat 16 oz olive oil over medium heat. Add red onion and garlic. Sauté until translucent. Remove and cool.

2. Add onion-garlic mixture, chickpeas, black eyed peas, and black olives to food processor and mix thoroughly.

3. Add all dry ingredients along with the egg into the food processor as well and mix until combined.

4. Thoroughly mix all ingredients and form into patties, cover and refrigerate for 30 minutes.

5. In a skillet add 16 oz olive oil, and cook patties 2 to 3 minutes per side.

6. Make the sauce by mixing all ingredients for the sauce together.

7. Assemble the sandwich with sauce. If desired, serve with cheese, lettuce, tomatoes, and avocados.

Yield: 48 burgers

Serving Size: 1 veggie burger

QUANTITY RECIPES

54

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