Chicken Quesadillas

March 12, 2015 in Lunch


  • 1 large, boneless, skinless chicken breast or 2-3 chicken tenders
  • 1/3 cup shredded cheddar cheese1/3 cup salsa
  • 2 small whole wheat tortillas

If the chicken is not already cooked, bring a medium saucepan of water to a boil. Add the chicken and simmer over medium-low heat for 10 minutes. Drain the chicken, cool slightly and shred into small pieces. Alternatively, you can grill 2-3 chicken tenders in a sauté pan or stove top grill. Shred into small pieces. Combine the chicken, cheese and salsa in a medium bowl.

Lay a tortilla on a clean surface and spoon in one half of the filling. Fold over and press closed. Ask an adult to help you turn on the stove to medium heat. Place the quesadilla in a frying pan or on a stove top grill and cook until golden brown on the bottom. Flip over and cook the second side. Repeat with remaining tortilla and filling. Serves 2.

Serve with sautéed garden vegetables such as zucchini, green beans, carrots or kale.


Skills: cooking & shredding chicken, working with a hot stove

Equipment: mixing bowl, stove top grill or large frying pan

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Yogurt Parfaits

March 11, 2015 in Breakfast, Uncategorized


  •  1 cup chopped banana, or other fruit of your choice
  • ½ cup sliced strawberries, or other fruit of your choice
  • ½ cup granola
  • 2 cups low fat plain yogurt


Put all the fruit into a bowl and mix very gently. Spoon a tablespoon of fruit into each glass. Then spoon in a tablespoon of yogurt. Then spoon in a teaspoon of granola. Repeat these layers until all the ingredients have been used. Eat immediately. Serves 4.

NutritionInfo_YogurtParfaitsSkills: spooning, stirring

Equipment: 4 glasses, tablespoon, teaspoon, bowl

Source: Adapted from and used courtesy of HIPPY, USA

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Roasted Tomatillo Salsa (Panela en Salsa Verde)

December 8, 2016 in Snacks


  • 2 large garlic cloves, peeled
  • 1⁄2 pound (about 4 medium) tomatillos, husked, rinsed and cut in half
  • 1/2 small jalapeño pepper, seeded and roughly chopped
  • Salt
  • 8 ounces panela or queso fresco cheese, cut into 3/4 inch cubes—you’ll have 2 loosely packed cups
  • 1 T finely chopped white onion
  • About 1/4 cup (loosely packed) chopped cilantro



  • Set a small non-stick skillet over medium-high heat (if no non-stick skillet is available, lay in a piece of foil). Lay in the garlic and tomatillos (cut side down). When the tomatillos are well browned, 3 or 4 minutes, turn everything over and brown the other side. (The tomatillos should be completely soft.)
  • Scoop the tomatillos and garlic into a blender or food processor, and let cool to room temperature, about 3 minutes. Add the jalapeño and 1/2 cup water. Blend to a smooth puree. Taste and season with salt, usually a generous 1⁄2 teaspoon.
  • Pour the salsa into a medium (3-quart) saucepan and bring to a simmer over medium heat. Add the cheese.  When the cheese is heated through, about 2 to 3 minutes, pour the mixture into a warm serving dish—in Mexico, they often use a stone mortar (molcajete).
  • Scoop the chopped onion into a strainer and rinse under cold water. Sprinkle over the dish, along with the chopped cilantro. Serve right away with freshly baked chips.  Serves 4-6 as a snack.



  •  working with a multi-step recipe
    Equipment:  skillet, blender or food processor, medium sauce pan


Source:   Recipe from Season 4 of Mexico – One Plate at a Time



Roasted Kale aka Kale Chips

August 26, 2016 in Guide to Good Health & Super Foods, Snacks


  • Far more kale than you think you need! (it shrinks a lot)
  • oil
  • Spices


Start with far more kale than you think you need. It shrinks a lot. 8 ounces makes about two generous servings. Prep the kale by stripping out the larger stems and tearing the larger leaves into smaller pieces. Wash and dry thoroughly. Toss the kale into a large bowl and set aside.

Now is the time to impart a little flavor. Kale shrinks a lot. Don’t be too heavy-handed with the seasoning, but do be creative! Start with 1 or 2 tablespoons of your preferred oil. In 1/8 and 1/4 teaspoon increments, add any spices you like. Try sea salt and apple cider vinegar. Nutritional yeast and parmesan. Black pepper and lemon juice. Curry, garlic powder, and flaked red pepper. The possibilities are nearly endless! Don’t be afraid to branch out into the non-powdered ingredients either. Cut back on the oil and substitute nut butter, barbecue sauce, or a dash of sriracha. There is no wrong move here.

Whisk your oil and spices together, and drizzle over the kale. Massage the kale until the leaves are a bit softened and the oil is evenly distributed. Spread leaves as thinly as possible on a baking sheet. The thinner the layer, the more evenly it will cook.

Bake at 300F until crispy. Cooking time will be heavily dependent on how densely your kale is packed. Check every 5 minutes, stirring things around if needed. Your finished kale should be dry, crisp, a little bit brown, and absolutely delicious!

Skills: knowing when it is done

Equipment: bowl, baking sheet

Source: Adapted from recipe submitted by Rebecca Wild, Arkansas Local Food Network