Fresno State – Paws & Pans

Please note – attendance to the classes are ONLY for current Fresno State students.

Rice Paper Samosas

  • 3 medium potatoes
  • 1 small onion
  • 1/2 cup peas (canned, drained)
  • 2 tbsp oil
  • 1/2 tsp salt
  • 1/2 tsp garam masala
  • 1/2 tsp curry powder
  • 1/4 tsp black pepper
  • 6 rice paper sheets
  1. Peel and cut potatoes into chunks. Boil until fork tender (about 15-20 minutes), then drain and mash.
  2. In a pan, cook chopped onion in oil until soft. Add peas and spices, then mix with mashed potatoes.
  3. Cut each rice paper sheet in half before soaking.
  4. Dip one piece of rice paper in water for a few seconds until soft. Place on a clean surface.
  5. Add 1-2 tablespoons of filling in the center of the half sheet.
  6. Fold one corner up to form a triangle, then continue folding back and forth until sealed.
  7. Heat oil in a pan. Cook 2-3 minutes per side until golden brown and crispy. Serve warm.

Garam Masala

  • 1 tbsp ground cumin
  • 1 1/2 tsp ground coriander
  • 1 1/2 tsp ground cardamom
  • 1 1/2 tsp ground black pepper
  • 1 tsp ground cinnamon
  • 1/2 tsp ground cloves
  • 1/2 tsp ground nutmeg
  1. Mix cumin, coriander, cardamom, pepper, cinnamon, cloves, and nutmeg in a bowl.
  2. Place in an airtight container and store in a cool, dry place.

Notes:

You can use leftover mashed potatoes to make these, or microwave potatoes until soft instead of boiling. Scoop out the insides and use.

Experiment with different types of potatoes and seasonings.

Kale Pesto with Whole Wheat Pasta

  • 1 large bunch kale
  • 12 oz whole wheat pasta
  • 1/3 cup raw pistachios
  • 1 garlic clove
  • 1 oz Parmesan, grated
  • 2 Tbsp butter
  • 1/4 cup olive oil
  • salt & pepper (to taste)
  1. Fill a large pot 3/4 full with water. Add 1 teaspoon salt and bring to a boil.
  2. Remove thick stems from kale. Add the leave to boiling water for 30 seconds until bright green. Remove and set aside. Keep water boiling.
  3. Add pasta to the same pot. Cook according to package directions (8-10 minutes). Before draining, reserve 1/2 cup of pasta water for later.
  4. In a blender, combine kale, pistachios, garlic, Parmesan, and olive oil. Blend until smooth. If too thick, add 1 tablespoon of the reserved pasta water at a time.
  5. Drain pasta and return to pot. Stir in butter until melted. Add pesto and mix well. Add a splash of pasta water if needed.
  6. Season with salt and pepper. Serve warm.

Other options:

Try sunflower seeds or roasted chickpeas if you have a tree nut allergy.

Swap out the noodles for spiralized zuccini (zoodles), spread it on toasted bread and sprinkle chopped tomatoes (bruschetta), or even add it to pizza.

For a cold dish, use a mandoline with 1/8-inch tooth attachment to shave cucumbers into thin noodles. Place into a bowl and top with the pesto.

If you don’t have a spiralizer or mandoline, you can use a peeler that can make julienne-style vegetable shreds.

Jollof Rice

  • 1 cup long-grain rice
  • 1 × 6-oz can tomato paste
  • 1 × 14–15-oz can crushed tomatoes
  • 1 bouillon cube
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • 1/2 tsp curry powder (optional)
  • 1/4 tsp chili powder (optional)
  • ¼ tsp salt
  • ¼ tsp pepper
  1. Heat oil; fry tomato paste for 1–2 minutes.
  2. Add crushed tomatoes, bouillon, and spices.
  3. Stir in rice until coated.
  4. Add water equal to rice amount; cover and simmer 30-40 minutes. Stir occasionally so that the rice doesn’t burn.
  5. Fluff and serve.

Notes: You can add more heat with diced jalapeno, scotch bonnet, or habanero peppers.

Black-Eyed Pea Fritters (Akara)

  • 1 × 15-oz can black-eyed peas
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp pepper
  1. Drain the beans well and mash or use a food processor.
  2. Mix in spices to form a thick paste.
  3. If the beans are too loose, add 1/2 teaspoon flour and mix well. If they are too dry and don’t stick together, add water half a teaspoon at a time.
  4. Pan-fry spoonfuls until crisp on both sides.
  5. Drain on several layers of paper towels.
  6. Eat while warm.

Notes: you can use AP flour, chickpea or whole wheat flour, breadcrumbs, cooked rice, or even a little mashed potatoes to help the beans keep their shape.

Additional additions to try: cumin, chili powder, curry powder, and even a little finely shredded cheese.

Spicy Asian Chicken Coleslaw

  • 3 cups green cabbage, shredded
  • 1/3 pound ham or cooked chicken, cubed
  • 6 stalks green onions, sliced
  • 1 cup raisins
  • 3/4 cup peanuts
  • 1 1/2 tablespoons sesame oil
  • 3 1/2 tablespoons rice vinegar
  • 2 1/2 tablespoons soy sauce
  • 1/2 teaspoon red pepper flakes (optional)
  1. In a large bowl: combine salad ingredients.
  2. In a small bowl or measuring cup, mix dressing ingredients until well blended.
  3. When ready to serve: pour dressing over salad and mix well to coat all ingredients.
  4. Serve and enjoy.

Note: If you don’t want it to be spicy, omit the pepper flakes.

CalFresh Healthy Living/www.eatfresh.org

Black Bean Quesadillas

  • 1/2 cup chunky salsa
  • 1 can (15.5 oz) black beans, drained & rinsed
  • 2 cups shredded low fat Colby Jack cheese
  • 2 tablespoons fresh cilantro, chopped
  • 4 flour tortillas (8 inch)
  • 1/2 teaspoon extra virgin olive oil
  1. Drain salsa in a strainer and discard liquid.
  2. Transfer to a medium bowl and add beans, cheese, and cilantro. Stir well to mix.
  3. Spoon a 1/2 cup of filling into each tortilla and fold in half.
  4. Heat lightly oiled skillet or grill over medium-high heat.
  5. Cook quesadillas, turning once, about 5 minutes. Remove from pan onto plate and cut into wedges and serve.

Crispy Taquitos

  • 1 cup pico de gallo, divided
  • 1 can (10 oz) chicken, drained
  • 1/2 cup corn (no salt added), canned/drained
  • 1/2 cup green onion, chopped
  • 1/2 cup green bell pepper, chopped
  • 1/2 cup reduced-fat cheese (cheddar, Monterey Jack, or queso fresco), shredded
  • 12 tortillas (6 inch)
  • 2 teaspoons vegetable oil
  1. Heat oven to 425F. In a bowl, mix pico de gallo, chicken, corn, onion, pepper, and cheese.
  2. Soften tortillas by steaming in the microwave or heating in a dry pan briefly. Place 1 heaping tablespoon filling in centr. Roll tightly, secure with a tooth pick.
  3. Arrange seam-side down on a baking sheet; brush with oil. Bake 10-15 minutes until crisp.

Suggestions: You can add red, yellow, or orange peppers for extra color and flavor. Lightly mash beans before adding to bowl to help filling stick together.

Vegetable Coconut Stew with Tofu or Garbanzo Beans

*1 tsp vegetable oil
*1 small onion, diced
*2 cloves garlic, minced
*2 sweet potatoes, peeled & diced
*1 bunch kale or spinach
*1 can (14 oz) light coconut milk
*2 cups vegetable broth
*1 tbsp soy sauce
*crushed red pepper flakes, to taste
*1 block (14 oz) firm or extra firm tofu, drained and cubed, or 1 can (14 oz) garbanzo beans, drained and rinsed
*1 lime, juiced

  1. In a large pot, heat oil and saute onion and garlic for 2-4 minutes.
  2. Add sweet potatoes, kale (if using spinach, save for later), coconut milk, water, soy sauce, and chili flakes. Simmer for 20 minutes, stirring occasionally.
  3. Prepare the protein: drain and rinse garbanzo beans. For tofu, drain, press to remove excess water, and cut into bite-sized cubes.
  4. When the vegetables are tender, add protein to the pot. Add the spinach if you are using that instead of kale. Cover and cook for 7-10 minutes, until the tofu is heated through or the beans are warmed. Squeeze lime juice over before serving.

Stuffed Bell Peppers with Rice and Beans

  • 1 cup uncooked brown rice
  • 1 can low-sodium black beans
    (15 oz)
  • 6 bell peppers (any color)
  • 1 cup reduced-fat cheddar cheese (shredded)
  • 1 tomato, diced
  • 1 cup salsa
  • salt (optional, to taste)
  1. Preheat oven to 400°F
  2. Cook brown rice according to package directions.
  3. Wash the peppers under running water. Cut the tops off the peppers and spoon out the seeds.
  4. Cut up two peppers and leave four to fill with rice mixture.
  5. Drain and rinse the black beans.
  6. Combine the chopped peppers, beans, cooked rice, salsa, tomato, and salt in a bowl.
  7. Spoon about 3 tablespoons of the mixture into each pepper.
  8. Sprinkle with 2 tablespoons of cheese.
  9. Repeat the layers until peppers are filled completely but do not top with cheese.
  10. Bake peppers for 30 minutes.
  11. Top each pepper with 2 tablespoons of cheese and bake 10-15 minutes more.

Southwest “Baked” Potatoes

  • 2 sweet potatoes or russet potatoes
  • 1 can black beans, rinsed
  • 1 tomato, diced
  • 2 tsp olive oil
  • 1/2 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/2 tsp vegetable oil
  • sour cream, optional
  • scallions (chopped), optional
  • cilantro (chopped), optional
  1. Pierce potatoes in several places with a fork.
  2. Bake for 40-50 minutes in a 350°F oven or microwave on high 12-15 minutes, until tender.
  3. Combine beans, tomatoes, oil, cumin, chili powder, and vegetable oil. Heat in the microwave 2-3 minutes or on the stove.
  4. Slice each potato down the middle. Press open, making a well in the center.
  5. Spoon the bean mixture into the middle of each potato.
  6. Top with sour cream, scallions, or cilantro.

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