91Lunch Recipes |
]serve with reduced-fat sour
cream and/or salsa, if desired .
]substitute pinto beans for black
beans and try different types of
cheeses, such as monterey Jack .
]Despite their sweet flavor, sweet
potatoes are highly nutritious .
they contain vitamins A,
B6, and c, along with fiber,
potassium, and iron, as well other
antioxidant compounds .
]In the united states, the moist
orange-fleshed vegetables that
many people call yams are
actually sweet potatoes . true
yams, which can grow to weigh
100 pounds, are related to lilies
and grow in Africa and south
]people have been eating sweet
potatoes for at least 10,000
years, but they weren’t known
to europeans until columbus
brought them back from the new
]Black beans are another food
loaded with nutrients, including
fiber, iron, protein, folate, and
antioxidants . they’re economical,
too—beans are a low-cost
substitute for meat .
]many cultures around the
world—African, Asian, south
American, Indonesian, and
caribbean—consider beans an
important staple food .
Serving size: 1⁄4 of one quesadilla
Per serving: 200 calories, 6 g total fat, 21⁄2 g saturated fat,
15 mg cholesterol, 30 g carbohydrates, 5 g fiber, 5 g
sugars, 10 g protein, and 370 mg sodium
CACFP: Serve with 3⁄4 cup fluid milk and 1⁄4 cup fruit, such
as peaches, quartered grapes, or berries .
ESCookBookInt-f.indd 91 7/7/11 3:51 PM