Tortilla Pizza and Fruit Mix-Up
March 27, 2014
Challenge yourself and your kids to continue to “Enjoy the Taste of Eating Right” beyond National Nutrition Month.
- Try the Oregon Shared Meals Initiative
- “Research shows that regular family meals boost consumption of dairy, fruits, vegetables, and grains, and reduce consumption of soft drinks. Youth who have regular family meals also do better in school, are more motivated and are less likely to engage in risky behaviors.”
- To help kids enjoy eating right, have them help shop, prepare, and taste new recipes all throughout the month of March, and even into spring and summer.
Challenge 2: Make tortilla pizza and fruit mix-up for a family meal
Food Safety Reminder
- Clean hands, food contact surfaces, and fruits and veggies.
- Separate raw, cooked, & ready-to-eat foods while shopping, storing, and preparing foods.
- Cook foods to a safe temperature.
- Chill (refrigerate) perishable foods promptly. 2010 Dietary Guidelines for Americans
Preparation Time: 5 minutes. Serves: 6 servings
12 small corn or flour tortillas
1-16 oz. can fat free refried beans
1⁄4 cup chopped onion
2 oz. fresh or canned green chili peppers, diced
6 Tbsp. red taco sauce
3 cups chopped vegetables (such as broccoli, mushrooms, bell peppers)
½ cup shredded part-skim mozzarella cheese
1⁄2 cup chopped cilantro (optional)
- Brush one side of each of two tortillas with water. Press the wet sides of the tortillas together to form a crust for the pizza.
- Brush the outside of the tortillas with a small amount of oil. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside.
- Heat refried beans, chopped onion, and half of the diced chili peppers together in a medium saucepan, stirring occasionally. Remove from heat.
- Spread about 1/3 cup of the bean mixture on each tortilla pizza.
- Sprinkle each pizza with 1 tablespoon taco sauce, then top with ½ cup of chopped vegetables, 1 teaspoon of diced chili peppers, and 1 tablespoon of shredded cheese.
- Return to frying pan and heat until cheese melts. Top with cilantro, if desired.
- Cut pizzas into quarters and serve on dessert plates for tasting.
- Clean work area and utensils with warm soapy water. Rinse with clean water.
Per full-size serving (1 pizza): 257 Calories, 9.0g Pro, 5.8g Fat, 20% Calories from Fat
Recipe Source: (Modified) http://www.fruits&veggiesmatter.gov. Accessed 6/11.
Preparation Time: 10-15 minutes. Serves: 9 (1 cup) servings
6 cups crushed pineapple, packed in juice and drained
2-1/4 cups frozen blueberries
3/4 cup dried apricots, chopped
- In advance, keep blueberries frozen.
- Wash hands with soap and water before handling food or utensils to prevent the sprea of germs.
- Using a clean cutting board and sharp knife, chop the dried apricots into small pieces. Measure 1 cup and place in the large mixing bowl.
- Place the drained pineapple in the mixing bowl and stir.
- Add the frozen blueberries to the bowl and stir gently. Serve.
- Clean-up work area and utensils with warm soapy water. Rinse with clean water.
Per 1 cup serving: 134 Calories, 0.5g Protein, 0.3g Fat, 2% Calories from Fat