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Chef Marvin Woods

July 4 to July 11

Chef Marvin Woods

Chef Marvin Woods

Cookbook author and TV chef Marvin Woods is recognized for his inventive take on food rooted in northern Africa, South America, the Caribbean and the Low Country. Woods has developed a wellness program designed to teach lifestyles that are healthy for kids and their families - through food called Droppin' Knowledge with Chef Marvin Woods.

This week's plan with Chef Marvin Woods features healthy and affordable dinners for five days of the week.

Click [+] for recipes, nutrition facts and more.

  • sundaySpice Roast Pork Loin, Sweet Potatoes, Cooked Green Beans


       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


    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

       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


    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

       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


    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.


    Recipe and video 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.

    Learn more at

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    $3.55 per person

    $14.25 total cost, full meal

  • mondayAsian Stir of Pork and Vegetables


       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


    Using medium bowl combine the first five ingredients. Add cornstarch and mix thoroughly. Add pork and marinate for 30 minutes

    Stir Up

        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


    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

       1/2 cup pearl barley
       1 1/2 cups water
       1/2 tp salt


    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


    Learn more at


    $1.88 per person

    $7.50 total cost, full meal

  • tuesdayTurkey (or Tofu) Chili and Pearl Barley with Mix Green Salad


        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


    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

        ½ cup pearl barley
       1 ½ cups water
       ½ tp salt

    Cook according to package instructions.

    Herbal Vinaigrette *

        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


    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


    Learn more at


    $1.89 per person

    $7.55 total cost, full meal

  • wednesdayMeatloaf Turkey, Whole Wheat Pasta with Basil and Ricotta

    Turkey Meatloaf

       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


    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

       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


    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


    Learn more at


    $2.48 per person
    $9.90 total cost, full meal

  • thursdayMediterranean Chicken, Pearl Barley and Feta Eggplant

    Mediterranean Chicken

    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


    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

       ½ cup pearl barley
       1 ½ cups water
       ½ tp salt


    Cook according to package instructions.

    Eggplant and Feta

       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


    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.


    Learn more at


    $3.75 per person
    $15.00 total cost, full meal

  • fridayCajun Chicken and Brown Rice Black Eye Pea Pileau

    Cajun Chicken

        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


    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

       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


    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

       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


    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


    Learn more at


    $3.45 per person
    $13.80 total cost, full meal

  • friday Crispy Sweet Potato Fries

    from White House Executive Chef Cris Comerford

    Serving Size

    Makes 6 servings

    Cook Time

    Preparation: 25 minutes

    Bake: 25 minutes

    Cool: 10 minutes


    • 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


    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



    Nutrition Facts

    Food Group Analysis

    Learn more at


Shopping List - Woods



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


20 OZ

OZ Ground Turkey OR


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)