Recipes
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Preparation time: 20 minutes Serves: 4
Cups of Fruits and Vegetables per Serving: 1 ½
Ingredients:
1 cup bowtie pasta, dry
1 large apple
2 tablespoons orange juice
¼ cup shredded cheddar cheese, reduced fat
12 cherry tomatoes cut in half
4 cups romaine lettuce
1/3 cup light ranch salad dressing
Directions:
Bring medium size pot of water to boil and add bowtie pasta. Simmer 11 minutes until pasta is tender. Drain pasta and cool.
Cut apple in quarters. Remove core and slice into 1/4 inch pieces. Place sliced apples into small bowl, add orange juice and stir so juice covers all apple slices.
Shred cheese.
Cut tomatoes into halves. In large salad bowl, add romaine lettuce, tomatoes, apples with juice, cheese and pasta.
Add dressing and toss, coating all ingredients. Serve.
Credit: Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
RED - Quick Red Bean and Corn Tacos
Preparation time: minutes Makes: 6-8 tacos
Cups of Fruits and Vegetables per Serving: ¾
Ingredients:
1 can red beans (kidney, pinto, etc), rinsed and drained
1 ½ cups frozen corn, thawed
12 ounces chunky salsa
Fresh cilantro, choppped
1 teaspoon cumin
Juice of ½ lime
8-10 slices fat free American cheese or 8-10 ounces shredded cheddar cheese
8-10 small tortillas (preferable whole wheat)
Directions:
Mix together all ingredients except cheese and tortillas. Refrigerate for 2 hours or more, if desired, to develop flavor. Place 1 slice or 1 ounce of cheese on each tortilla. Top with ¾ cup bean and corn mixture. Fold or roll tacos, place on microwave safe dish. Heat in microwave until warm and cheese melts, about 1 to 2 minutes per taco.
Preparation time: 10 minutes Serves: 4
Cups of Fruits and Vegetables per Serving: ¼ cup
Ingredients:
1 cup canned or cooked pumpkin
1 package sugar-free instant vanilla pudding mix
1 teaspoon pumpkin pie spice
1 cup evaporated skim milk
1 cup skim milk
Directions:
In a mixing bowl, combine all ingredients. Blend together until smooth; place in individual dishes and chill until set.
ORANGE - Roasted Sweet Potatoes and Chicken
Preparation time: 20 minutes, cook time 40-45 minutes Serves: 6
Cups of Fruits and Vegetables per Serving: 1 cup
Ingredients:
6 boneless, skinless chicken breasts
3 medium fresh sweet potatoes
1 pound baby carrots
1 medium onion
1/3 cup maple syrup
1/3 cup chicken broth
Directions:
Preheat oven to 450 F. Scrub sweet potatoes, peel if desired, cut into 2 inch chunks. Cut onion into wedges. Line 9”x13” roasting or sheet pan with aluminum foil or coat with cooking spray. Place sweet potatoes, carrots, onions in pan, top with chicken breasts. Stir together maple syrup and chicken broth, pour over chicken. Place in oven and roast for 20 minutes, stir vegetables and turn chicken breasts, cook for additional 20 minutes or until chicken is done when pierced with a fork and vegetables are tender.
GREEN - Green Peas, Potatoes & Ham
Preparation time: 20- 30 minutes Serves: 4
Cups of Fruits and Vegetables per Serving: ½ cup
Ingredients:
1 teaspoon olive oil
2 cups potatoes, peeled and diced
1 slice lunchmeat ham, minced
1 cup green peas, fresh or frozen, thawed
Black pepper to taste
Directions:
Cook the potatoes in boiling salted water until almost tender, about 8 minutes. Add the peas and cook 2 minutes. Drain. Add the ham and olive oil to the vegetable mixture. Season with black pepper and serve.