CHEESE
Storybook of Recipes and Tips
Smile and say “cheese!”
for strong bones
and teeth!
C
heese has loads of calcium!
Everyone in the family needs
calcium for strong bones and
beautiful teeth. A piece of cheese
the size of 4 dice has as much
bone-building calcium as one cup
of milk. If someone in the family has
trouble digesting the lactose in milk, cheese is a great choice. Cheeses like
Monterey Jack, Cheddar, Colby, and Mozzarella have almost no lactose.
Cheese is the snack of super heroes

Enjoy cheese slices on top of sliced apples or pears.

Use a cookie cutter to make fun shapes in slices of cheese.

For older children, skewer cheese cubes on toothpicks with
grapes, apple or peach cubes to make a kabob.

For younger children, cut cheese in cubes the size of peas
that they can pick up with little fingers.
BUCKAROO BEAN SALAD
Cheesy Story
R
ound up the kids and they’ll chow
down on this yummy bean side dish.
It’s colorful, tasty and full of energizing
nutrients for riding the range. Giddy
up! Recipe adapted from Oregon State
University Extension.
Makes 4 servings
Ingredients
1 1/2 cups cooked (or canned) red
kidney beans or black eyed peas
1/2
cup fresh or frozen corn
1
cup (4 ounces) diced Cheddar or Monterey
Jack cheese
1/3
cup cilantro, chopped
2
green onions, sliced
1/2
cup red bell pepper, diced
1/4
1
1
1/4
1/8
cup avocado, diced (optional)
teaspoon vegetable oil
tablespoon lime juice or
apple cider vinegar
teaspoon salt
teaspoon ground black pepper
1. In a large bowl combine the beans, corn, cheese, cilantro,
green onions, bell pepper and avocado (optional).
2. In a small bowl, whisk together the vegetable oil, lime
juice or vinegar, salt and pepper.

Directions
3. Pour mixture over salad ingredients and toss to combine.
Nutrition
Nutrition facts per serving: 240
calories, 14 g fat, 7 g saturated fat,
740 mg sodium, 6 g dietary fiber,
13 g protein, 278 mg calcium.
Enjoy More Cheese! It’s Easy!

Sprinkle grated cheese over cooked broccoli, cauliflower, brown rice, beans or other
family favorites.

For easy ranchero-style eggs, scramble together eggs, cheese, pieces
of corn tortillas, and salsa, then sprinkle more cheese on top.

Sprinkle grated cheese on top of salads or on baked potatoes.

Put grated cheese between two tortillas. Microwave for
about 1 minute for a soft quesadilla, or cook it in a skillet
on the stove if you like it crisp. Serve with salsa.
TUTU TORTILLA BAKE
Cheesy Story
T
his warm and cheesy tortilla
casserole will please all the kids in
your kingdom. Kids can help layer the
tortillas, cheese, corn and beans in the
baking dish. They’ll have fun and you’ll
love the help!
Makes 4 servings
Ingredients
corn tortillas, cut in half
cups shredded Monterey Jack cheese
cup fresh or frozen corn
cup cooked black or pinto beans
green onions, sliced
eggs
Directions
1. Preheat oven to 350 degrees.
1
1/2
1
1
Salsa
cup low fat 1% or fat free milk
teaspoon chili powder
4–ounce can diced green
chilies
tomato, sliced

8
1 1/3
1
1
2
3
Nutrition
Nutrition facts per serving: 400
calories, 17 g fat, 9 g saturated fat,
740 mg sodium, 8 g dietary fiber,
23 g protein, 426 mg calcium.
2. Coat an 8-inch square baking dish with non-stick spray or oil.
Arrange 6 tortilla halves to cover the bottom of the pan. Top
with ½ cup each of the cheese, corn and beans. Sprinkle with
1/2 of the green onions. Arrange another 5 tortilla halves on top to cover and top with 1/2 cup
cheese, the remaining corn, beans and green onions. Arrange the last 5 tortilla halves over the
top to cover.
3. In a medium bowl add eggs, milk and chili powder; whisk to combine. Stir in the green
chilies. Pour the egg and milk mixture over the tortillas evenly. Top with tomato slices and the
remaining 1/3 cup cheese.
4. Bake, uncovered, until a knife inserted into the center comes out clean, about 50 minutes.
5. Let stand for 10 minutes at room temperature before serving. Serve warm with salsa.
Keep cheese at the right temperature. Store cheese in the refrigerator.
You can grate it and put it in a resealable bag so it is ready to sprinkle on
other foods. If you have a thermometer, check your refrigerator’s temperature
– it should be 40 degrees or colder. Grated cheese freezes
well – a great way to keep extra cheese for later.
FULL MOON CHEESY
CHICKEN AND
BROCCOLI
Cheesy Story
B

roccoli with cheese is
magical- kids love it! In less
than 30 minutes you’ll have a
classic comfort food ready for
you and your kids.
Nutrition
Makes 4 servings
Nutrition facts per serving:
430 calories, 19 g fat, 10 g
saturated fat, 700 mg sodium,
4 g dietary fiber, 28 g protein,
109 mg calcium.
Ingredients
1
2
1
tablespoon vegetable oil
skinless, boneless, chicken breast halves,
cut into 1 inch cubes
(10 3/4–ounce) can 98% fat free or regular
condensed cream of chicken soup
Directions
1
1/4
2
1 1/3
cup low fat 1% or fat free milk
teaspoon ground black pepper
cups fresh broccoli flowerets
cups grated Cheddar, Colby, or
Monterey Jack cheese
Cooked brown rice or noodles
1. Heat oil in l0-inch skillet over medium-high heat. Add chicken and cook until the
juices are clear, not pink.
2. Remove chicken from skillet.
3. Stir soup, milk, and pepper in skillet, and heat to a simmer.
4. Add broccoli and cheese to skillet. Reduce heat to low.
5. Return chicken to skillet. Cover and cook until broccoli is tender, about 5 minutes.
6. Serve over cooked brown rice or noodles.
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DC132
©2009 V2