Transcript Document

What you need
A little Mexican……
What you do:
Place one tortilla on a plate.
Open and drain can of beans.
Put 1-1/2 cup of beans in center
of tortilla, 1 oz (1/4 cup) shredded
cheese, fold, microwave for 2-3
minutes. Add salsa and 1 cup
lettuce and chopped tomato.
Servings : 1 grain, 1 dairy,
1 protein, 1 vegetable
What you get
What you need
A little Italian……
What you do:
Cook pasta according to box
directions.
Put 1 cup cooked pasta on dish.
Spoon 1/2 cup sauce over pasta and
add three meatballs.
Microwave for three minutes and serve
with 2 teaspoons parmesan cheese
and 2 small slices of bread.
Servings : 3 grain, 1 dairy,
1 protein, 1 vegetable
What you get
A refreshing chicken
What you need
Caesar salad….
What you do:
Put one cup of romaine lettuce in a
dish.
Add three oz of chicken, 1/2 cup lowfat croutons and 2 teaspoons of
parmesan cheese.
Add dressing
Servings : 1/2 grain, 1 dairy,
1 protein, 1 vegetable, 1 fat
What you get
What you need
A little Asian flavor…
What you do:
Place 1 cup of stir fry vegetables
with 1/2 cup rice in center of a
plate.
Add 2-3 oz Shrimp.
Microwave for 3 min.
Add lite soy for extra flavor.
Servings : 1 grain, 1 protein,
2 vegetable
What you get