for
SCHOOL LU NCH P ROG RAMS
Table of Contents:
Baja Bean Tacos . . . . . . . . . . . . . . . . . Veg-Out Chili Bowl . . . . . . . . . . . . . . . Buddhas Veggie Stir-Fry . . . . . . . . . . . California Pasta Salad . . . . . . . . . . . . . Citrus Confetti Couscous . . . . . . . . . . Green Pepper Pocket . . . . . . . . . . . . . .
P HY S I C I A N S
2 3 4 5 6 7
FO R
Hot Wok Fried Rice . . . . . . . . . . . . . . . 8 Black Bean Fiesta Wrap . . . . . . . . . . . . 8 Primo Pasta . . . . . . . . . . . . . . . . . . . . 9 Mediterranean Pocket . . . . . . . . . . . 10 Pueblo Pie . . . . . . . . . . . . . . . . . . . . .11 Sloppy Joes . . . . . . . . . . . . . . . . . . . . .12
RE S P O N S I B L E M E D I C I N E
C O M M I T T E E
5100 Wisconsin Ave. NW, Suite 400 Washington, DC 20016 Phone: 202-686-2210 www.PCRM.org
0.6 g 0 mg 404 IU 3 mg
2 mg 80 mg 273 mg 8g
Equipment list: skillet pan, parchment paper, steamtable pan. Recipe adapted from David Watzke, Riverside Uni ed School District, Placentia, Calif.
Canned crushed tomatoes, 6 lb, 6 oz with juice Canned diced tomatoes, with juice Canned kidney beans, drained No. 3 bulgur Water Serving One 6-ounce ladle Each serving provides 2 ounces meat equivalent, 3/8 cup vegetable, and serving grains/breads. Nutrients Per Serving Calories Protein Carbohydrate Total Fat Notes 133 kcal 6g 25 g 2g 1 lb, 2 oz
2 lb, 5 oz
5 lb, 9 oz 1 lb
11 lb, 2 oz 2 lb
0.3 g 0 mg 645 IU 13 mg
3 mg 56 mg 233 mg 6g
Equipment list: stockpot. Serve with garlic bread or over a bed of brown rice.
Group A: broccoli, carrots, cauli ower, celery, onions Group B: cabbage, green beans, green peas, summer squash, zucchini Optional Vegetables: snow peas, red or green peppers, pimientos, water chestnuts Water Soy sauce Granulated garlic Vegetable oil Ground black or white pepper Black beans, cooked or canned, rinsed, drained Brown rice, cooked Serving One No. 16 scoop Yield 50 Servings: 2 pans C C 2 tsp C tsp 6 qt 6 qt Volume 50 Servings: 3 qt, C 100 Servings: 6 qt, 1 C 1C C 4 tsp 1C 1 tsp 3 gal, 2 C 3 gal, 2 C
Each serving provides 2 ounces meat/meat alternate, 100 Servings: cup vegetables, and 4 pans 1 serving grains/breads. Nutrients Per Serving Calories Protein Carbohydrate Total Fat Notes Equipment list: large skillet pan. 258 kcal 11 g 46 g 3.6 g Saturated Fat Cholesterol Vitamin A Vitamin C 0.7 g 0 mg 1169 IU 8 mg
3 mg 49 mg 361 mg 12 g
Vegetable-Grains-Salads
Directions 1. Cook pasta in boiling water until tender. 2. Combine rotini, beans, broccoli, tomatoes, green onion, red pepper, and parsley in large bowl. 3. Mix salad dressing, optional mayonnaise and mustard, and oregano; pour over vegetables and pasta and toss.
2 mg 41 mg 633 mg 5g
Dietary Fiber
Vegetable-Grains-Salads
100 Servings Weight Measure 1 gal 5 qts C 1 T plus 1 tsp 13 lb 96 oz 7C 2 qts
2
Weight
Directions 1. In a large saucepan heat water to a boil. Add couscous, turmeric, and black pepper and cover. Turn off heat and let sit covered for 5 minutes. Fluff with fork and let sit. 2. In a large bowl combine chickpeas, oranges, onion, and raisins. 3. In a separate bowl whisk together orange zest, lemon juice, olive oil, and chives. Pour dressing over chickpeas mixture in bowl. Once mixed, fold in the cooled couscous. 4. Cover and refrigerate at least 1 hour before serving.
/3 C
/3 C
1 C
2
3C 1 C 4T Volume 50 C 100 C
/3 C
2T
3 mg 52 mg 95 mg 8g
Dietary Fiber
Directions 1. Cook brown rice. 2. Saut onion and garlic in oil until softened. 3. Add protein crumbles, tomatoes, water, chilis, cumin, salt and pepper; mix well. 4. Bring mixture to a boil; reduce heat and simmer 15 minutes. Gently mix in cooked rice. 5. Cut -inch off the stem end of peppers; remove seeds and membrane. Bring water and 1 teaspoon salt to a boil. Cook peppers in boiling water 3 to 5 minutes. Invert on paper towels to drain. 6. Fill peppers with cup crumbles/ rice mixture; place in baking dish. Bake at 375 F for 20 minutes until thoroughly heated. 7. Cover with 2 tablespoon salsa each.
/3 C
5 mg 139 mg 542 mg 11 g
100 Servings:
1.1 g 0 mg 2221 IU 24 mg
2 mg 35 mg 1017 mg 2g
Equipment list: large skillet. Recipe adapted from Chef Tanya Petrovna.
PRIMO PASTA
50 Servings Ingredients Spirals, shells, or similar type pasta, uncooked Water Onions, chopped Garlic, minced Celery, sliced Bell peppers, diced Canned crushed tomatoes Kidney beans, canned, including liquid Soy sauce Mixed Italian herbs Basil, dried Black pepper Salt Serving One cup each Each serving provides cup fruit/ vegetable and 1 serving grains/breads. Nutrients Per Serving Calories Protein Carbohydrate Total Fat 349 kcal 16 g 68 g 1.9 g Saturated Fat Cholesterol Vitamin A Vitamin C 0.3 g 0 mg 236 IU 23 mg Iron Yield 50 Servings: 100 Servings: Weight 5 lbs 1C 1 gal Measure 100 Servings Weight 10 lb 2C 2 gal Measure
Grains-Vegetable-Main Dishes
Directions 1. Cook the pasta in boiling water until it is just tender, then drain and rinse. 2. Heat 1 cup of water in a large pot or steam-jacketed kettle. Cook the onions, garlic, peppers, and celery for 10 minutes, stirring occasionally. Add the tomatoes, kidney beans with their liquid, and soy sauce. 3. Add the Italian herbs, basil, and pepper. Cover and simmer, 15 to 20 minutes, stirring occasionally. Stir in the cooked pasta. Add salt.
Volume 50 C 100 C
5 mg 93 mg 738 mg 10 g
MEDITERRANEAN POCKET
Ingredients Chickpeas, cooked or canned Garlic cloves, pressed Bread crumbs Celery, minced Onions, chopped Cumin, ground Turmeric Cayenne pepper Tahini Lemon juice Water Black pepper Basil Whole-wheat pita bread, halved Lettuce Tomato slices Serving pita bread Nutrients Per Serving Calories Protein Carbohydrate Total Fat 412 kcal 16 g 52 g 18 g Saturated Fat Cholesterol Vitamin A Vitamin C 50 Servings Measure 81/3 qt 5 cloves 2 /3 T
1
1 qt 3C 5 tsp 5 tsp 5 tsp 4 C, 3 T 2C 2C T T 25 pitas 1 gal 100 slices Yield 50 Servings: 100 Servings:
2.5 g 0 mg 635 IU 11 mg
6 mg 163 mg 169 mg 13 g
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PUEBLO PIE
Ingredients Water Onions, chopped Garlic, minced Tomatoes, canned, crushed TVP (textured vegetable protein) Water Chili powder Cumin, ground Salt Chickpeas, canned, drained Roasted red peppers, chopped Tahini (sesame seed butter) Lemon juice Corn tortillas, torn in half Vegetarian chili beans Green onion, chopped Corn, fresh or frozen Olives, chopped Serving 2 x 3-inches 48 Servings Measure 1C 1 qt 2T 1 #10 can 11/3 C 3C C 2T 1 tsp 1 qt, 2 C 1 C (3 peppers) C C 48 1 #10 can 1 qt 1 qt, 2 C 2C Yield 48 Servings: 96 Servings: Nutrients Per Serving Calories Protein Carbohydrate Total Fat Notes Equipment list: large skillet or pot, food processor, 3-6 half pans. 202 kcal 9g 35 g 4.2 g Saturated Fat Cholesterol Vitamin A Vitamin C 0.6 g 0 mg 804 IU 25 mg 96 Servings Measure 2C 3 qt 4T 2 #10 cans 22/3 C 6C 1C 4T 3 tsp 3 qt 3C (6 peppers) 1C 1C 96 2 #10 cans 2 qt 3 qt 1 qt
4 mg 102 mg 585 mg 7g
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SLOPPY JOES
50 Servings Ingredients Fresh onions, chopped Green pepper, chopped Garlic, minced Vegetable oil Tomato sauce Italian seasoning Soy sauce Salt Pepper Pinto or kidney beans, canned, rinsed, drained TVP (textured vegetable protein) Tomatoes, canned, diced, undrained Whole kernel corn, canned, drained Barbecue sauce Hamburger buns Serving 1 bun with cup bean mixture Each serving provides 2 ounces equivalent meat/meat alternate and 2 servings grains/breads. Nutrients Per Serving Calories Protein Carbohydrate Total Fat Notes 250 kcal 12 g 45 g 2.9 g Saturated Fat Cholesterol Vitamin A Vitamin C 1 lb 1 qt 2C 1 qt 50 each Yield 50 Servings: 100 Servings: Weight Measure 3C 1C 2T 2T 1 qt ( #10 can) 1T 2T 2 tsp 2 tsp 3 qt (1 #10 can) 2 lb Weight
3 qt 1 qt 2 qt 100 each
0.6 g 0 mg 204 IU 8 mg
4 mg 124 mg 786 mg 6g
Equipment list: stockpot, mixer. Recipe adapted from John Cadman, Haiku Elementary, Makawao, Hawaii.
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