Mardi Gras Menu

chinese new year menu itmes



Don't let the name fool you: even though it's called "Fat Tuesday," there are plenty of healthy, nutritious choices for this day of celebration!

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Mardi Gras
Confetti Slaw
Catfish Stew and Rice  OR  Easy Red Beans and Ricevegetarian icon
Lite Fried Okra
Corn Bread
Southern Banana Pudding
= Vegetarian Option


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Confetti Slaw

Lighten up traditional cole slaw with yogurt and a splash of juice. Raisins and nuts add some sweetness and crunch.

Makes 8 servings.

apple salad= Ingredients

1/4 head of cabbage (green)
2 carrots
1/4 cup raisins
1/4 cup peanuts
1/2 cup yogurt, low-fat vanilla
1/16 cup orange juice (1 Tablespoon)

Directions

1. Slice and cut cabbage into thin strips. Place pieces in large mixing bowl.
2. Peel and grate carrots. Add to mixing bowl.
3. Measure raisins and peanuts. Add to mixing bowl.
4. Mix all ingredients together.
5. Combine yogurt and orange juice in small bowl.
6. Add yogurt mixture to cabbage mixture, stirring to combine ingredients thoroughly.


For nutrition information visit Confetti Slaw at What's Cooking? USDA Mixing Bowl.


Catfish Stew and Rice

Chili and spice seasoning give this seafood stew a punch of flavor. Serve it with brown rice for added whole grains.

Makes 4 servings.

apple salad= Ingredients

2 potatoes (medium)
1 can tomatoes, cut up (14.5 oz)
1 cup onion (chopped)
1 cup clam juice (8-oz bottle, or water)
1 cup water
2 garlic cloves (minced)
1/2 head of cabbage (coarsely chopped)
1 pound catfish fillets
green onion (sliced, as needed)
1 1/2 servings Chili and Spice Seasoning
2 cups rice, white (or brown, cooked)

Directions

1. Peel potatoes and cut into quarters.
2. In large pot, combine potatoes, tomatoes and their juice, onion, clam juice, water, and garlic. Bring to boil and reduce heat. Cook covered over medium-low heat for 10 minutes.
3. Add cabbage and return to boil. Reduce heat. Cook covered over medium-low heat for 5 minutes, stirring occasionally.
4. Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice Seasoning.
5. Add fish to vegetables. Reduce heat and simmer covered for 5 minutes or until fish flakes easily with fork.
6. Serve in soup plates. Garnish with sliced green onion, if desired. Serve with scoop of hot cooked rice.
*Reduce the sodium by using low- or no-added-sodium canned tomatoes.


For nutrition information visit Catfish Stew and Rice at What's Cooking? USDA Mixing Bowl.


Easy Red Beans and Rice

This flavorful dish is traditionally eaten on Monday nights in many homes and uses dry beans, onion, pepper, and spices.

Makes 8 servings.

apple salad= Ingredients

cooking oil spray, as needed (non-stick)
1 onion (medium, peeled and chopped)
1 green bell pepper (medium, washed, seeded and chopped)
1 teaspoon garlic powder
2 cans diced tomatoes (14.5 ounces each)
1 can kidney beans (15.5 oz, drained and rinsed)
6 cups cooked brown rice

Directions

1. Spray skillet with cooking oil spray.
2. Cook onion and pepper over medium heat for 5 minutes or until tender.
3. Add garlic powder, tomatoes, and kidney beans.
4. Bring mixture to a boil.
5. Reduce heat to low and simmer for 5 minutes.
6. Serve over rice.


For nutrition information visit Easy Red Beans and Rice at What's Cooking? USDA Mixing Bowl.


Lite Fried Okra

Makes 4 servings.

apple salad= Ingredients

2 cups okra (fresh, sliced)
3/4 teaspoon vegetable oil
1/8 teaspoon salt
1/8 teaspoon pepper
cooking spray (nonstick, as needed)

Directions

1. Wash hands with warm water and soap.
2. In a bowl, mix sliced okra, oil, salt and pepper.
3. Coat a large fry pan with cooking spray.
4. Heat over medium heat, and add okra mixture, turning often with a wooden spoon or spatula.
5. Cook until okra is browned, about 10 minutes.
6. Serve with hot sauce or favorite relish.


For nutrition information visit Lite Fried Rice at What's Cooking? USDA Mixing Bowl.


Corn Bread

Make this corn bread recipe the classic way or jazz it up by adding chili powder, whole corn, or even blueberries to give a yummy twist to a basic recipe.

Makes 12 servings.

apple salad= Ingredients

1 cup cornmeal
1 cup flour (all purpose)
2 tablespoons sugar
1 tablespoon baking powder
1 egg
1/4 cup vegetable oil
1 cup milk, non-fat

Directions

1. Heat oven to 425 degrees. Grease 8- or 9-inch square pan.
2. Measure cornmeal, flour, sugar, and baking powder into a large mixing bowl. Stir to combine ingredients.
3. Crack egg into a small bowl and beat with a fork to combine white and yolk.
4. Add egg, oil, and milk to flour mixture. Mix until ingredients are well blended.
5. Pour batter into prepared pan.
6. Bake 20 to 25 minutes, until firm to touch or wooden pick inserted in the center comes out clean.


For nutrition information visit Corn Bread at What's Cooking? USDA Mixing Bowl.


Southern Banana Pudding

Makes 10 servings.

apple salad= Ingredients

3 3/4 cups milk (fat-free)
2 instant vanilla pudding and pie-filling mix (small packages 4 serving size, fat-free, sugar free)
32 vanilla wafers (reduced-fat)
2 bananas (medium, sliced)
2 cups frozen whipped topping (fat-free, thawed)

Directions

1. Mix 3½ cups of the milk with the pudding mixes. Beat the pudding mixture with a wire whisk for 2 minutes until it is well blended. Let stand for 5 minutes.
2. Fold 1 cup of the whipped topping into the pudding mix.
3. Arrange a layer of wafers on the bottom and sides of a 2-quart serving bowl. Drizzle 2 tablespoons of the remaining milk over the wafers. Add a layer of banana slices and top with one-third of the pudding.
4. Repeat layers, drizzling wafer layer with remaining milk and ending with pudding. Spread the remaining whipped topping over the pudding.
5. Refrigerate for at least 3 hours before serving.


For nutrition information visit Southern Banana Pudding at What's Cooking? USDA Mixing Bowl.