Additional Dark Green Vegetables Recipes
Pozole con Pesado
YIELD: 6 servings*
PER SERVING: 227 cal., 14 g pro., 4 g fat, 1 g sat. fat, 33 mg chol., 555 mg sod.
- Onions—1/2 cup
- Garlic cloves—2-3
- Celery—1/2 cup
- Tomatoes, crushed—1 29-oz. can
- Hominy—1 28-oz. can
- Chili powder—2 Tbsps.
- Cumin, ground—3/4 Tbsp.
- Cayenne pepper—1/2 tsp.
- Black pepper—1/4 tsp.
- Chilies, canned, diced—4 ozs.
- Olive oil—1 1/2 Tbsps.
- Kale, fresh—2 cups
FISH FILET INGREDIENTS
- Olive oil or melted butter—as needed
- Pollock filet—1 1/4 lbs.
- Garlic, granulated—1/8 tsp.
- Chili powder—1/8 tsp.
- Cumin, ground—1/8 tsp.
- To prepare the pozole (Mexican soup): Dice the onions. Mince the garlic. Finely chop the celery. Drain the hominy, reserving 1/2 cup of brine. Chop the kale. Set all aside.
- Sauté the onions, garlic and celery in 1 1/2 Tbsps. olive oil until the onions are translucent. Add the tomatoes, hominy, chili powder, cumin, cayenne pepper, black pepper and chilies.
- Bring to a simmer, cover and let simmer for 20 minutes, adding 1 1/4 cups of the kale during the last 5 minutes. Reserve the remainder of the kale.
- To prepare the baked fish filets: Coat a baking pan with olive oil or melted butter. Lay the pollock filets in the baking pan.
- In a separate bowl, combine the garlic, chili powder and cumin.
- Lightly sprinkle the seasoning blend on the fish filets and bake until done in a pre-heated 350°F oven. Once done, allow the fish to sit for 5 minutes, then cut it into 1-in. cubes.
- To serve: Portion 1-cup servings of the soup into a serving bowl and top with 1/8 cup of kale as a garnish. Place 2 ozs. of the fish cubes in each bowl of soup.
Photo, recipe & recipe analysis: Donnie Barclift, school nutrition field supervisor, Oakland (Calif.) Unified School District, winner of Rachael Ray’s Yum-o! Healthy School Meals Contest, presented by the Alliance for a Healthier Generation, Yum-o! and SNA, http://tinyurl.com/cerrtjt
*Notes: This recipe can be served with a warm, whole-grain flat bread or tortilla, along with wedges of lime, sliced radishes and avocado for a complete meal that meets the new meal pattern regulation. This recipe also can be served with a melon medley. If this recipe passes the test with a small group of students, adjust the quantities for batch preparation. To learn more about Barclift, the school chef who created this winning recipe, see “At the Table,” page 79 of the January 2013 print edition.
Super Green Smoothie
YIELD: 1 10-oz. serving*
- Milk, white, fat-free or lowfat—4 ozs.
- Yogurt, lowfat, vanilla—2 ozs.
- Spinach, frozen, chopped—2 ozs.
- Pineapple chunks, frozen—4 ozs.
- Peaches, frozen, sliced—4 ozs.
- Mango chunks, frozen—4 ozs.
- Temper the fruit for 20-30 minutes before blending for the best texture.
- Place all ingredients in a blender.
- Pulse until smooth and pour to serve.
Photo & recipe: Western Dairy Association, www.westerndairyassociation.org
*Note: If this recipe passes the test with a small group of students, adjust the quantities for batch preparation and conduct a nutrient analysis.
YIELD: 8 servings*
- Kale—3 bunches
- Salt—1 tsp.
- Apple cider vinegar or lemon juice—1/4 cup
- Canola oil—3 Tbsps.
- Apricots, dried*—1/2 cup
- Feta cheese, crumbled—1/2 cup (optional)
- Julienne the apricots. Wash kale very well and dry. Roughly chop or chiffonade.
- In a large mixing bowl, add the kale, salt, vinegar and oil. Massage the kale until it loses volume and turns semi-translucent and bright green (like it’s being cooked).
- Add the apricots and feta cheese (if using) and mix well. Serve immediately or refrigerate until time of service. Can be held for three days. Divide into eight portions.
Recipe: Alyssa Denham, Mid-Atlantic regional farm-to-school coordinator, The Food Trust, www.thefoodtrust.org
*Notes: Dried cranberries or raisins may be used in place of the apricots. If this recipe passes the test with a small group of students, adjust the quantities for batch preparation and conduct a nutrient analysis.