Let's Move!

As one of the first chefs invited to kick off Michelle Obama’s Let’s Move! cooking series, Chef Marvin showed families how to prepare healthy and delicious dinners for an entire week within a budget of only $80. The Let’s Move! campaign was a national initiative to change the way a generation of kids thought about food and nutrition.

Here’s a great video where Marvin lays out a week of fresh, healthy meals, with handy cooking tips along the way.

And here’s a sample week’s menu, complete with nutritional breakdowns and a convenient shopping list. Everything you need. Now let’s cook!

Ingredients:
1.5 lb boneless pork loin 1 TB ground black pepper 1.5 TB grated parmesan cheese 1 tp dried basil 1 tp dried thyme 1 tp dried rosemary 1/8 tp garlic powder 1/2 tp ground cumin 1/4 tp coarse salt
Preparation:
Heat oven to 350. Pat pork dry with paper towel. In small bowl, combine pepper, parmesan cheese, basil rosemary, thyme, garlic powder, cumin and salt. Rub herb mixture over surface of the pork. Place roast in shallow pan. Cook until internal temperature reaches 155 on a meat thermometer about 1 hour. Remove from oven and let rest for 10 minutes before slicing.

Orange Green Beans

Ingredients:
1 TB olive oil 1/2 cup sliced onions 6 ounces haricots verts or small slender green beans, trimmed 2 TB water 1/2 orange 1/4 cup fresh Italian parsley 1/8 tp Black pepper Salt to taste
Preparation:
Place oil in saute pan over medium heat. Add the onions and cook for 2 to 3 minutes. Add beans to saucepan and water. Cook for 2 to 3 minutes (just until the beans become tender). Drain liquid off. Add orange and parsley. Season with salt and pepper.

Baked Sweet Potatoes

Ingredients:
4 medium size sweet potatoes- peeled, cut into 3/4-inch cubes 2 TB olive oil 1/2 TB coarse kosher salt 1 TB honey 1/8 tp nutmeg 2 TB lemon juice 1/8 tp black pepper 1/2 TB sage
Preparation:
Position rack in center of oven; preheat to 425 deg F. Combine all ingredients in large bowl; toss to coat. Spread mixture in single layer on large rimmed baking sheet. Roast until potatoes are tender and browned around edges, stirring occasionally, about 40 minutes. Serve roasted potatoes warm or at room temperature.
Source:
Recipe presented by Chef Sam Kass and Chef Marvin Woods

Nutrition Facts

Per Serving
Calories 5 10
Total Fat 26g
Saturated Fat 7g
Sodium 1170mg
Protein 31mg

Food Group Analysis

Food Group Amount
Grains
Vegetables 7/8 cup
Fruits 1/8 cup
Milk 1/10 cup
Meats 3 3/4 oz.

Cost

$3.55 per person $14.25 total cost, full meal

Marinade

Ingredients: 1 TB soy sauce 1/2 TB sherry vinegar (or substitute apple cider) 1/2 TB sesame oil 1/4 tp red pepper flakes 1/2 TB cilantro (dried coriander) 1 tp cornstarch 1/2 pound cooked pork loin roast, cut into small to medium pieces Preparation: Using medium bowl combine the first five ingredients. Add cornstarch and mix thoroughly. Add pork and marinate for 30 minutes

Stir Up

Ingredients: 1 TB sesame oil 1/8 cup green onions or regular onion 1 carrot peeled and sliced 1/4 cup bell peppers, small to medium dice 1/2 TB garlic minced (can use dried) 1/2 TB fresh ginger    (can use dried) 1/2 cup broccoli florets 1 TB soy sauce 1/2 TB vinegar (or substitute apple cider) 1/2 tp agave or honey Preparation: Using a large saute pan over medium heat high heat. Add the sesame oil; add onions, carrots and peppers. Cook stirring constantly for 2 to 3 minutes. Add garlic and ginger. Add pork and stir for another 2 to 3 minutes. Add broccoli, soy sauce, vinegar and honey. Stir everything together and serve with your grain.

Pearl Barley

Ingredients: 1/2 cup pearl barley 1 1/2 cups water 1/2 tp salt Preparation: Cook according to package instructions. **Tip: This recipe can be used on pork chops and or chicken.**

Nutrition Facts

Per Serving
Calories 248
Total Fat 10g
Saturated Fat 2g
Sodium 862mg
Protein 15mg

Food Group Analysis

Food Group Amount
Grains 7/8 oz
Vegetables 1/3 cup
Fruits
Milk
Meats 1 1/2 oz

Cost

$1.88 per person $7.50 total cost, full meal
Ingredients:    1 Tb canola oil or non stick spray ¼  cup chopped onions 1 Tb garlic ¼ cup red and green chopped bell peppers 10 oz. ground turkey 1 TB Chipotle peppers ½ TB smoked paprika ¾ cups whole peeled tomatoes 1 cup water ¼ cup tomato paste ¼ tp cumin 1/8 tp chili powder 1/8 cayenne pepper ¼ tp black pepper ¾ cup cooked red beans Kosher salt to taste Preparation: Cook onion and peppers in oil in a heavy medium pot over medium heat, stirring occasionally, until golden, 12 to 15 minutes. Add spices and cook, stirring, until fragrant, about 1 minute. Add tomatoes with juice, breaking them up with back of a spoon, then add beans, water, and 1 teaspoon salt and simmer, covered, 15 minutes. Stir in turkey and let stand, covered, until heated through, 5 minutes.

Pearl Barley

Ingredients: ½ cup pearl barley 1 ½ cups water ½ tp salt Preparation: Cook according to package instructions.

Herbal Vinaigrette *

Ingredients: 1 part Vinegar 3 parts oil ½ tp Ground garlic ¼ tp Ground Cumin ¼ tp Ground Coriander ½ tp dried basil ¼ ground black pepper Kosher salt to taste Preparation: Dissolve salt in vinegar; whisk in oil. In this recipe there is nothing to keep it emulsified, so you will need to shake every use. * Nutrient analysis conducted with store-bought vinaigrette.

Nutrition Facts

Per Serving
Calories 312
Total Fat 10g
Saturated Fat 2g
Sodium 670mg
Protein 19g

Food Group Analysis

Food Group Amount
Grains 7/8 oz
Vegetables 1/2 cup
Fruits
Milk
Meats 2 2/3 oz

Cost

$1.89 per person $7.55 total cost, full meal

Turkey Meatloaf

Ingredients: 3/4 pound ground turkey 3/4 TB olive oil 1/2 large onion, chopped 1 1/2 celery stalks, chopped 1/4 cup oatmeal 1/4 cup milk 1 egg 1 teaspoon dried rubbed sage 1 teaspoon dried oregano 1 teaspoon salt 1 teaspoon ground pepper Preparation: Heat the oven to 425. Place turkey in large bowl. In a separate bowl, beat eggs, add the milk and oats. Pour the egg mixture into the meat mixture and combine. Add celery, onions, garlic, basil, thyme, oregano, season with salt and pepper combine thoroughly. Form into loaf pan and bake for 45 minutes.

Whole Wheat Pasta with Basil and Ricotta

Ingredients: 1/2 lb whole wheat penne pasta 1 TB Olive Oil 1/4 medium onion minced 1/4 cup red peppers medium chop 1/4 cup button mushroom 1 clove garlic minced 1/2 cup ricotta 1/2 TB basil 1 TB lemon juice 1/2 cup broccoli florets Preparation: Bring a large pot of water to a boil, add salt and pasta. Cook penne until al dente (to the bite) In the interim, using a small saute pan over medium heat, heat olive oil. Add onions, garlic and peppers and cook for 2 to 3 minutes without color. Add the mushrooms and saute stirring occasionally for about 3 minutes or until mushrooms start to become soft. Set aside. Using a medium bowl, combine ricotta cheese with basil and lemon juice.  Just before pasta is finished cooking add broccoli to the water for 1 to 2 minutes. When broccoli and pasta are done drain well, add cheese mixture and toss well to combine.

Nutrition Facts

Per Serving
Calories 570
Total Fat 20g
Saturated Fat 5g
Sodium 760mg
Protein 37g

Food Group Analysis

Food Group Amount
Grains 2 1/2 oz
Vegetables 2 1/4 cup
Fruits
Milk 1/4 cup
Meats 3 oz

Cost

$2.48 per person $9.90 total cost, full meal

Mediterranean Chicken

Ingredients: 1 lemon 2 boneless skinless chicken breast halves 2 TB olive oil ¼ cup green Sicilian olives, pitted 1 ½ Tb capers ¼ cup chopped onions ¾ cup chicken stock 2 TB parsley Kosher salt to taste Preparation: Season chicken with salt and pepper. Using a large saute pan over high heat, add 2 TB olive oil. Add chicken and cook until browned, about 3 minutes per side. Add olives, capers, onions and stock and bring to boil, scraping up browned bits from bottom of pan. Boil liquid until reduced by half. Add parsley and lemon.  Serve over barley.

Pearl Barley

Ingredients: ½ cup pearl barley 1 ½ cups water ½ tp salt Preparation: Cook according to package instructions.

Eggplant and Feta

Ingredients: 1 large eggplant, sliced 1/2- inch thick Olive oil ¼ cup of your marinara 2 cloves garlic, minced 1 ½ TB oregano 1/8 lb mozzarella ¼ lb feta cheese Kosher salt Black pepper Preparation: Brush the eggplant slices with olive oil. Season with pepper. Using a large saute pan over medium heat, cook eggplant slices until brown and tender, about 4 minutes per side. Heat oven to 400 degrees. Lightly oil a 13x9x2 inch casserole dish. Spread bottom of pan with tomato sauce to cover lightly. Add a single layer of eggplant slices. Top with a layer of sauce, a little garlic, a little oregano, a little mozzarella and Feta cheese. Repeat process, ending with mozzarella on top. Cover with foil and bake until hot and bubbly, about 30 minutes. Uncover and bake an additional 5 minutes to brown. **Tip: Get olives and capers that are packed in water or juice, watch out for too much sodium.**

Nutrition Facts

Per Serving
Calories 433
Total Fat 21g
Saturated Fat 7g
Sodium 954mg
Protein 28mg

Food Group Analysis

Food Group Amount
Grains 7/8 oz
Vegetables 1 7/8 cup
Fruits 1/8 cup
Milk 1 cup
Meats 1 1/2 oz.

Cost

$3.75 per person $15.00 total cost, full meal

Cajun Chicken

Ingredients: 2 TB canola oil 1/2 egg white 1 TB skim milk 2 tablespoons paprika 1/4 tablespoon cayenne 1 1/4 tablespoons black pepper 1 1/2 tablespoons garlic powder 3/4 tablespoons onion powder 3/4 tablespoons dried oregano 3/4 tablespoons dried thyme 4 boneless, skinless chicken breasts 1/4 cup all purpose flour 1/4 cup yellow fine cornmeal Kosher salt to taste Preparation: Whisk together the egg and milk. In a bowl mix the spices and seasonings together. Add a little of the mixture to the milk and egg solution. In another bowl mix cornmeal and flour together. Add a little spice mixture to the flour and cornmeal mixture. Season chicken with salt and pepper on both sides. Dip chicken into the milk/egg mixture. Dredge chicken into the flour mixture and shake off excess flour. Pour oil in a large saute pan over medium high heat. Heat the oil until the thermometer registers 350. Place chicken in the pan and cook for 3 to 5 minutes on that side. Turn chicken over and cook for an additional 5 to 7 minutes depending on the thickness of the breast. The internal temperature should read 165.

Black Eye Pea Pileau

Ingredients: 1 TB canola oil 2 TB raw unsalted sunflower seeds 1/2 medium onion, finely chopped 1/2 garlic clove, finely chopped 1 cup black eye peas (about 1 1/2 lbs in shells) or frozen black-eye peas (1/2 lb; do not thaw) 1 cup water 2 TB scallions chopped fine 1/2 TB kosher salt Preparation: Place oil in large heavy saucepan over moderate heat. Add sunflower seeds, onions and garlic and cook for 2 to 3 minutes stirring occasionally. Stir in peas and water and simmer, uncovered, until tender, 30 to 35 minutes. Stir in scallions and salt and pepper to taste.

Brown Rice

Ingredients 2 TB extra-virgin olive oil 1/2 red bell pepper, cut into 1/2-inch pieces (1 cup) 3/4 cups coarsely chopped onion 1/2 cup brown rice 1/2 Turkish or 1/4 California bay leaf 1 1/2 cups water Preparation In a separate sauce pot add oil and place over medium heat. Add peppers and onions and cook for 2 to 3 minutes. Add rice and cook an additional 3 to 5 minutes stirring constantly. Add bayleaf and water and bring to a vigorous boil. Reduce heat to low and cook, tightly covered with lid, until rice is tender and liquid is absorbed, about 20 minutes. Remove from heat and let stand, covered, 10 minutes. Season with salt and pepper. Once rice finishes add black eye peas to rice, check seasoning and serve.

Nutrition Facts

Per Serving
Calories 571
Total Fat 23g
Saturated Fat 3g
Sodium 1255mg
Protein 38g

Food Group Analysis

Food Group Amount
Grains 1 1/4 oz
Vegetables 2 cups
Fruits
Milk
Meats 4 2/3 oz

Cost

$3.45 per person $13.80 total cost, full meal
from White House Executive Chef Cris Comerford Serving Size Makes 6 servings Cook Time Preparation: 25 minutes Bake: 25 minutes Cool: 10 minutes Ingredients
  • Olive oil
  • 1 lb. sweet potatoes and/or carrots
  • 2 tsp. olive oil
  • 1/2 cup white whole wheat flour or all-purpose flour
  • 1/4 tsp. salt
  • 2 eggs, lightly beaten
  • 2 Tbsp. water
  • 1 cup fine dry bread crumbs
  • 1/2 cup grated Parmesan cheese
  • 1 Tbsp. olive oil
  • 1 recipe Baby Tomato Ketchup, or your favorite ketchup
Directions 1. Preheat oven to 400°F. Lightly brush a 15x10x1-inch baking pan with olive oil. Peel vegetables and cut into thin wedges that are 3 to 4 inches long. Toss vegetables with 2 teaspoons of oil. Place the vegetables on the prepared pan and roast them for 10 minutes. Remove from oven. Transfer vegetables to a tray to cool until they can be handled (about 10 minutes). 2. While vegetables are cooling, in a shallow bowl, mix together the flour and salt. In another shallow bowl, combine eggs and water. In a third shallow bowl, stir together the bread crumbs and Parmesan cheese. 3. Coat the same baking pan with the 1 tablespoon oil. When the vegetables are cool enough to handle, dip them a few at time in the flour mixture, then the egg mixture, then the bread crumbs, coating them evenly. Arrange coated vegetables in a single layer in the prepared pan. 4. Roast for 15 minutes or until vegetables are brown and crispy on surface. Serve warm with Baby Tomato Ketchup. Teaching Note for Fries The easy bread-crumb coating adds delicious crispy flavor without frying. These fries are high in vitamin A, potassium, and fiber. You can substitute carrots for the sweet potatoes. Baby Tomato Ketchup Preheat oven to 400°F. Place 3 cups grape tomatoes, 1/4 cup finely chopped onion, 1 Tbsp. cider vinegar, 2 tsp. packed brown sugar, and 1 tsp. grated fresh ginger in a 15x10x1-inch baking pan and toss together. Roast, uncovered, for 30 to 40 minutes or until all tomato skins have burst and most of the liquid has evaporated, stirring every 10 minutes. Place in a food processor. Cover and process until smooth. Makes 1 1/4 cups ketchup. Read More Video

Nutrition Facts

Food Group Analysis

Cost

2 LB Boneless Pork Loin

1.5 TBS Grated Parmesan Cheese

2 TBS Dried Basil

2 TBS Dried Thyme

1 TP Dried Rosemary

4 TBS Garlic Powder

3/4 TP Ground Cumin

26 OZ Coarse Salt

17 OZ Olive Oil (extra virgin)

4   Onion (large)

6 OZ Green Beans

1   Orange

    Dried Parsley Flakes

4   Medium Sweet Potatoes

1.5 TBS Honey

1/8 TP Nutmeg

4.5 OZ Lemon Juice

8 OZ Ground Black Pepper

1/2 TB Sage

1   Non-Stick Spray (can)

1 TB Garlic Clove

2   Green Bell Pepper

3   Red Bell Pepper

10

20 OZ

OZ Ground Turkey OR

Tofu

1   Japlepeno Peppers (package)

2 TB Smoked Paprika

1   Canned Tomato

6 OZ Tomato Paste (can)

1/8 TP Chili Powder

1 OZ Cayenne Pepper (small btl)

3/4 C Red Beans

1/5 C Pearl Barley

1   Lemon

6   Boneless, Skinless Chicken Breast

1/4 C Sicilian Olives

3 TBS Capers

1.5 C Chicken Stock

1/4 C Parsley

1   Eggplant

1/4 C Marina (Pasta Sauce)

4   Garlic Clove

4 TBS Dried Oregano

1/8 LB Mozzarella

1/4 LB Feta Cheese

1.5 LB Ground Turkey

3   Celery Stalks

1/2 C Oatmeal

1 C Milk (nonfat/skim)

2   Eggs

1 TP Rubbed Sage

1/2 LB WHole Wheat Penne Pasta

1/4 C Button Mushroom

1/2 C Ricotta

1.5 C Broccoli Florets

2 TBS Soy Sauce

1/2 TBS Sherry Vinegar (or Apple Cider)

1.5 TBS Sesame Oil

1/2 TP Red Pepper Flakes

1/2 TBS Cilantro

1 TP Cornstarch

1   Carrot

1 TBS Ginger (dried or fresh)

1/2 TBS Vinegar

1/4 C Yellow Fine Cornmeal

1/4 C All Purpose Flour

1/2 C Brown Rice

4 C California Bay Leaf

1/8 C Scallions

1/8 C Unsalted, Raw Sunflower Seeds

1 C Black Eyed Peas

2 TBS Paprika

3/4 TBS Onion Powder

1/4 TBS Cayeene

1   Vinaigrette (pre-made)

1   Romaine Lettuce (bagged or head)

1   Spinach (bagged)