Game Day

Prepare this layered dip with beans, salsa, sour cream, and cheese for your next party. Make your own tortilla chips to serve on the side. Fill up on fiber while having fun.

Makes 4 servings.

Ingredients

• 4 corn tortillas
• 1 can kidney beans (16 ounce)
• 1/4 cup salsa
• 1/4 cup sour cream, non-fat
• 1/2 cup cheddar cheese (shredded)
• 1 cup lettuce (shredded)

Directions

1. Wash hands with soap and water.
2. Preheat oven to 400 degrees.
3. Place tortillas in a stack on cutting board. With a sharp knife, cut stack into eight pieces, forming triangles or wedges.
4. Lay tortillas pieces out in single layer on baking sheet. Set aside while making dip.
5. Open canned beans. Pour beans in colander; rinse and drain. Place beans in a small mixing bowl and mash with a potato masher. Spread beans over bottom of baking dish.
6. Measure salsa and spread over beans.
7. Measure sour cream and spread over beans.
8. Grate and measure cheese; sprinkle over bean mixture.
9. Place lettuce wedge on cutting board. Slice into thin strips; set aside.
10. Place both the baking sheet with tortilla pieces and the dip in preheated oven. Bake about 8 minutes or until tortilla pieces are crisp and dip is bubbly. Sprinkle lettuce over dip and serve with tortilla chips.

For nutrition information, please visit Tortilla Chips and Bean Dip at USDA’s MyPlate Kitchen.

Refreshing orange juice mixed with sweet cantaloupe creates the perfect, easy-to-make drink! You can even get creative and use any fruit you please!

Makes 8 servings.

Ingredients

• 1 cantaloupe (ripe)
• 2 1/2 cups orange juice (cold)
• 2 tablespoons sugar (granulated)
• ice (crushed)

Directions

1. Wash hands with soap and water.
2. Cut melon in half. Scoop out seeds, remove rind and discard. Cut melon into 1-inch cubes.
3. In blender or food processor, blend melon cubes with 1/2 cup orange juice until smooth.
4. Pour puree into pitcher and stir in the remaining orange juice and the sugar. Stir until sugar is dissolved.
5. Pour into glasses filled with crushed ice. 

Note: For a new twist, try other melons or strawberries in place of the cantaloupe.

For nutrition information, please visit Cantaloupe Cooler at USDA’s MyPlate Kitchen.

Colorful tomatoes and spinach make these appetizers festive enough for your next party or potluck.

Makes 16 servings.

Ingredients

• 1 package cream cheese, low-fat (8 oz, garlic and herb)
• 6 flour tortillas (8 inch)
• 6 slices turkey
• 3 Roma tomatoes (small, chopped)
• 3 cups baby spinach leaves (fresh)

Directions

1. Wash hands with soap and water.
2. Place tortillas on microwaveable plate or paper towel; microwave uncovered on HIGH 10 - 15 seconds to soften.
3. Spread about 2 Tablespoons cream cheese over each tortilla. Top with a slice of turkey, chopped tomatoes and spinach.
4. Roll up lightly; then wrap in plastic wrap. Refrigerate 2 - 3 hours to blend flavors. Cut each roll into eight 1-inch slices. Arrange with cut side down on serving plate.

For nutrition information, please visit Turkey Pinwheel Appetizers at USDA’s MyPlate Kitchen.

Use fresh or frozen spinach and red peppers, or try adding your own colorful vegetables in this dish.

Makes 8 servings.

Ingredients

• 8 ounces cream cheese, fat-free
• 1/4 teaspoon garlic powder
• 8 flour tortillas (small)
• 1 cup sweet red pepper (chopped)
• 1 cup low-fat cheese (shredded)
• 2 cups spinach leaves (fresh, or 9 oz. frozen, thawed and squeezed dry)

Directions

1. Wash hands with soap and water.
2. In a small bowl, mix the cream cheese and garlic powder.
3. Spread about 2 tablespoons of the cheese mixture on each tortilla.
4. Sprinkle about 2 tablespoons bell pepper and 2 tablespoons cheese on one half of each tortilla.
5. Add spinach: 1/4 cup if using fresh leaves OR 2 Tablespoons if using frozen. Fold tortillas in half.
6. Heat a large skillet over medium heat until hot. Put 2 folded tortillas in skillet and heat for 1-2 minutes on each side or until golden brown.
7. Remove quesadillas from skillet, place on platter and cover with foil to keep warm while cooking the remainder.
8. Cut each quesadilla into 4 wedges. Serve warm.

For nutrition information, please visit Colorful Quesadillas at USDA’s MyPlate Kitchen.

Orange marmalade seasons these delightful skinless chicken wings. Enjoy this as an  appetizer  or a meal with brown rice and grilled or roasted veggies.

Makes 5 servings.

Ingredients

• 10 chicken wings (skin removed)
• 3 tablespoons butter
• 1 teaspoon seasoned salt
• 8 tablespoons orange marmalade (1/2 cup)

Directions

1. Wash hands with soap and water.
2. Tuck the wing tip under the larger joint to form a triangle.
3. Heat butter in skillet (200°F on temperature controlled gas burner).
4. Sprinkle wings with seasoned salt and place in heated butter. Sauté on temperature controlled gas burner (325°F) until evenly brown on both sides, about 20 minutes.
5. Spread with orange marmalade, continuing to sauté while basting frequently for another 20 minutes.
6. Remove from skillet. Serve hot.
7. Hold at serving temperature on automatic burner or in 'Keep-Warm' oven set at 170°F. They will be glazed and "sticky" good.

For nutrition information, please visit Orange Glazed Skinless Chicken Wings at USDA’s MyPlate Kitchen.

Full of fresh and colorful veggies, these wraps are a great way to help meet your MyPlate goal of making half of your plate fruits and vegetables.

Makes 4 servings.

Ingredients

• 4 tablespoons cream cheese, low-fat (whipped)
• 2 flour tortillas
• 1/2 teaspoon ranch seasoning mix
• 1/4 cup broccoli (washed and chopped)
• 1/4 cup carrot (peeled and grated)
• 1/4 cup zucchini (washed and cut into small strips)
• 1/4 cup summer squash (yellow, washed and cut into small strips)
• 1/2 tomato (diced)
• 1/8 cup green bell pepper (seeded and diced)
• 2 tablespoons chives (chopped fine)

Directions

1. Wash hands with soap and water.
2. In a small bowl, stir ranch seasoning into cream cheese, chill.
3. Wash and chop vegetables.
4. Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
5. Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
6. Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.

For nutrition information, please visit Crunchy Vegetable Wraps at USDA’s MyPlate Kitchen.

A blender transforms canned beans, herbs, and spices into this delectable ranch style dip!

Makes 4 servings.

Ingredients

• 1 can great northern beans (15 ounce, rinsed and drained)
• 1/4 cup water
• 1/2 cup yogurt, low-fat plain
• 1/2 teaspoon garlic powder
• 1/8 teaspoon cayenne pepper
• 1/4 teaspoon black pepper
• 1 tablespoon chives (fresh, chopped)
• 1 tablespoon parsley (fresh, chopped)
• 1/4 teaspoon tarragon (dried)
• 1/4 teaspoon salt
• 1 tablespoon lemon juice

Directions

1. Wash hands with soap and water.
2. Blend the beans and garlic in a blender, adding enough water for the desired consistency.
3. Blend for 2 minutes to make it silky smooth.
4. Use a spatula to scrape the mixture into a medium bowl.
5. Stir in the yogurt, cayenne, chives, parsley, and tarragon, salt and lemon juice. Serve in a bowl.

For nutrition information, please visit Low Fat Ranch Dip at USDA’s MyPlate Kitchen.

Lime juice and orange concentrate gives this yogurt dip a tangy and sweet flavor. Serve it with your favorite fruits.

Makes 4 servings.

Ingredients

• 1 cup yogurt, low-fat vanilla (8 oz)
• 1 fluid ounce orange juice, 100% juice, frozen concentrate (thawed)
• 1 tablespoon lime juice
• 1/2 tablespoon brown sugar
• 2 apples (red, cored and sliced)
• 1 pear (cored and sliced)
• 1 peach (pitted and sliced)

Directions

1. Wash hands with soap and water.
2. In a small bowl, combine yogurt, orange juice concentrate, lime juice and brown sugar.
3. Mix well.
4. Place bowl containing dip on a large plate and surround with fruit.

For nutrition information, please visit Fruit Dip at USDA’s MyPlate Kitchen.