University of Florida



CF Breakfast Recipe:Hearty Scrambled EggsServings: 6Ingredients:1 ? cups Cheddar Cheese, shredded12 Eggs, beaten? teaspoon Salt? teaspoon Pepper2 tbsp Butter, salted9 oz. Ham, cut into small cubesDirections:In a small bowl, beat eggs together. Whisk in salt, pepper, and cheddar cheese. Heat butter in a large pan and cook ham over medium heat until lightly browned.Pour egg mixture into pan and gently stir until eggs are cooked to desired consistency.Equally divide scrambled eggs among 6 dishes and serve with toast if desired.Nutritional Information:Calories: 344Fat: 26 gSodium: 997 mgCarbohydrates: 2 gFiber: 0 gProtein: 26 gCF Lunch Recipe:Three Meat Pizza FlatbreadServings: 2Ingredients:1 10” Whole Wheat Flatbread? cup Tomato Sauce1 cup Mozzarella Cheese, shredded? cup Parmesan Cheese, shredded4 oz. Ground Beef, cooked? cup. Pepperoni, sliced4 oz. Sausage, piecesDirections:Preheat oven to 450 F. Cook ground beef and sausage together in a large pan until done.Place flatbread on a baking sheet. Evenly spread tomato sauce over flatbread. Evenly sprinkle mozzarella and parmesan cheese over sauce. Sprinkle ground beef and sausage mixture over cheese and place pepperoni slices on top. Place in oven and cook for 15-20 minutes or until cheese is melted and crust is crispy.Divide flatbread in half and serve immediately.Nutritional Information: ? of a flatbreadCalories: 965Fat: 61 gSodium: 2059 mgCarbohydrates: 45 gFiber: 2.5 gProtein: 57 gCF Dinner Recipe:Cheesy Chicken Mac n CheeseServings: 8Ingredients:Pasta:3 cups Whole Wheat Elbow Pasta8 quarts WaterChicken Breast:2 tablespoons Butter1 pound Chicken Breast, cubedSauce:3 tablespoons Butter3 tablespoons All-purpose Flour1 cup Heavy Cream1 cup Half and Half3 cups Cheddar Cheese, shredded? cup PepperTopping:1 cup Bread Crumbs? cup Butter, meltedDirections:Heat oven to 375 F. Cook pasta according to directions and drain once finished. Set aside.In a large pan, heat 2 tablespoons of butter over medium heat. Add chicken to pan and cook until golden brown or no longer pink in the middle, stirring occasionally. Set aside.In a large pot, melt 3 tablespoons of butter over medium heat. Whisk in flour until a paste forms. Gradually stir in heavy cream and milk, bring to a boil. Remove from heat and stir in 2 cups cheese and mix until smooth. Add cooked pasta and chicken and stir altogether. Pour into baking dish and spread out evenly. In a small bowl combine melted butter and bread crumbs.Sprinkle the remaining 1 cup cheese evenly over macaroni. Evenly sprinkle bread crumb mixture over cheese and bake in the oven for 30 minutes.Allow macaroni to cool for 10-15 minutes, evenly divide among 8 bowls and enjoy.Nutritional Information per serving:Calories: 691Fat: 44 gSodium: 576 mgCarbohydrates: 46 gFiber: 2.5 gProtein: 28 gCF Snack Recipes:Sweet and Salty Trail MixServings: 4 servings, ? cupIngredients:? cup Almonds, salted? cup Peanuts, salted? cup M&M’s? cup Pretzels? cup Multi-grain CheeriosDirections:Mix all ingredients together in a bowl. Measure out ? cup portions and place into 4 separate ziplock baggies.Nutritional Information: ? cup servingCalories: 388Fat: 24 gSodium: 363 mgCarbohydrates: 37 gFiber: 5 gProtein: 11 gPeanut Butter Energy BitesServings: 6, 4 bites per servingIngredients:1 cup Rolled Oats? cup Mini Semi-Sweet Chocolate Chips? cup Flaxseed, ground? cup Crunchy Peanut butter? cup Honey1 teaspoon Vanilla Extract? teaspoon Salt Directions:Combined all ingredients together in a small bowl. Form into small balls using your hands and place on baking sheet.Freeze balls until set, about 1 hour.Divide into 6 servings or 4 energy bites each.Nutritional Information: 4 bites per servingCalories: 351Fat: 20 gSodium: 182 mgCarbohydrates: 38 gFiber: 6 gProtein: 10 g ................
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