Zesty Tomato Soup

Serving Size: 1 cup
Yield: 4 servings

Ingredients:
1 can (14.5 ounces) no-salt added diced tomatoes
1 cup roasted red peppers, drained
1 cup evaporated milk, fat-free
1 teaspoon garlic powder
¼ teaspoon ground black pepper
2 tablespoons fresh basil, rinsed and chopped (or 2 teaspoons dried)

Preparation:
1. Combine tomatoes and red peppers in a blender or food processor.
Puree until smooth.
2. Put tomato mixture in a medium sauce pan and bring to a boil over medium heat.
3. Add evaporated milk, garlic powder, and pepper. Return to a boil, reduce heat to low, and gently simmer for 5 minutes.
4. Add basil and serve.

Source: SNAP-Ed Connection

Strength Training

Corn Chowder

Serving Size: 1 cup

Yield: 4 servings


Ingredients:
1 tablespoon vegetable oil
2 tablespoons finely diced celery
2 tablespoons onion, finely diced
2 tablespoons finely diced green pepper
1 package (10 ounces) frozen whole kernel corn
1 cup raw diced potatoes, peeled,
1 cup water
¼ teaspoon salt
Black pepper to taste
¼ teaspoon paprika
2 cups milk, non-fat, divided
2 tablespoons flour
2 tablespoons chopped fresh parsley

Preparation:
1. In medium saucepan, heat oil over medium high heat.
2. Add celery, onion, and green pepper; sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Pour ½ cup milk into a jar with a tight-fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables; stir well.
6. Add remaining milk.
7. Cook, stirring constantly, until mixture comes to a boil and thickens.
8. Serve garnished with chopped fresh parsley.

Source: “A Healthier You.” U.S. Department of Health and Human Services.

Calories Burned During Physical Activity

Lemon Velvet Supreme

Serving Size: 1/6 of recipe
Yield: 6 servings
Ingredients:
2 cups vanilla yogurt, fat-free
3 tablespoons instant, lemon pudding mix
8 squares graham crackers, crushed
1 can (4 ounces) mandarin orange slices, drained (or your favorite fruit)

Preparation:
1. Combine vanilla yogurt and pudding mix; gently stir together.
2. Layer bottom of serving dish with crushed graham crackers.
3. Pour pudding mixture over cracker crumbs.
4. Top with mandarin orange slices or your favorite fruit.

Source: SNAP-Ed Connection