Easy Peasy Pasta Prep Time: 20 minutes Serves: 6 2 cups fresh peas (or 2 cups frozen peas, thawed) 1 pound whole wheat pasta 1 cup part-skim ricotta cheese ¼ cup (loosely packed) fresh parsley leaves (chopped) ¼ cup Parmesan cheese zest from 1 lemon ½ tsp salt ¼ tsp pepper 2 tsp olive oil 2 cups grape tomatoes calories: 496, total fat: 8.1g, saturated fat: 2.7g, % of calories from fat: 15%, protein: 24g, carbohydrates: 83g, cholesterol: 14mg, dietary fiber: 15g, sodium: 301mg Heat large covered saucepot of water to boiling over HIGH heat. Add pasta, cook as label directs. Add fresh peas when pasta has 2 minutes cooking time remaining. While pasta is cooking, in medium bowl, combine ricotta, parsley, Parmesan, lemon peel, salt and pepper; set aside. In 12-inch skillet, heat oil over MED-HIGH heat. Add tomatoes and cook 6 to 8 minutes or until tomatoes burst and are heated through, shaking pan frequently. Remove skillet from heat. Set aside ½ cup pasta cooking water. Drain pasta and peas. To skillet with tomatoes, add pasta with fresh or thawed peas and reserved cooking water; stir to combine. Spoon into 6 bowls and top with ricotta mixture. food dollar - with peas! Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Seared Cod with Pineapple Slaw Prep Time: 45 minutes Serves: 4 1½ pounds cod, filet 2 limes, juiced ½ cup red onion, julienne 1 bunch cilantro, chopped 2 cloves garlic, minced 3 Serrano chili, julienne 2 cups pineapple, julienne 1 tsp pineapple juice 1½ cup jicama, julienne ½ cup red bell pepper, julienne 1/8 tsp salt, or to taste 1/8 tsp black pepper or to taste 3 tbps canola oil Cilantro, leaves for garnish calories: 310, total fat: 12g, saturated fat: 2g, % of calories from fat: 33%, protein: 32g, carbohydrates: 20g, cholesterol: 73mg, dietary fiber: 4g, sodium: 172mg *does not include additional seasoning Combine the red onions, pineapple, chili, jicama, bell pepper, lime juice, garlic, cilantro, pineapple juice and 1 teaspoon of canola oil in a bowl. Season to taste* and set aside to marinate for at least 15 minutes. Cut fish into 4 ounce portions and season with salt and pepper to taste.* Sear in a sauté pan over medium heat for about 2 to 3 minutes on the flesh side, flip the presentation side up and finish it in the oven for about 5 to 7 minutes. For service, place one portion of the fish on the center of a plate and add the pineapple slaw. Drizzle some of the sauce over the dish and garnish with cilantro leaves. Serve the fish warm or hot and the slaw at room temperature. food dollar - with jicama! This recipe was developed by The Culinary Institute of America as an industry service for Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Corn & Black Bean Salad Prep Time: 20 min., excluding cooling time Serves: 8 2 (15-oz.) cans black beans, rinsed and drained 2 cups frozen corn kernels ¾ cup red bell pepper, seeded and chopped ¾ cup orange bell pepper, seeded and chopped ¾ cup white sweet onion, finely chopped Place all ingredients in a large bowl. Fold gently to mix well. Chill and serve. calories: 204, total fat: 8g, saturated fat: 1g, % of calories from fat: 35%, protein: 7g, carbohydrates: 27g, cholesterol: 0mg, dietary fiber: 8g, sodium: 330mg 1 large fresh tomato, chopped 2 small jalapeno peppers, seeded and finely minced ½ cup fresh cilantro or parsley, finely chopped ¼ cup fresh lime juice 1 clove garlic, minced ½ tsp ground cumin ½ tsp ground coriander ¼ cup olive oil food dollar - with corn! Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Galloping Good Eggplant Prep Time: 25 minutes Serves: 1 ½ cup eggplant, diced ½ cup fresh mushrooms, diced ¾ cup fresh tomatoes, chopped 3 seconds butter-flavored cooking oil spray ¾ oz. fat-free mozzarella cheese (use a string cheese stick) Spray skillet with cooking oil. Sauté eggplant, mushrooms, and tomatoes in skillet until tender but cooked. Drain off extra juice and top with shredded or peeled cheese. Let it melt. calories: 95, total fat: 2.9g, saturated fat: 0.3g, % of calories from fat: 25%, protein: 9g, carbohydrates: 10g, cholesterol: 4mg, dietary fiber: 3g, sodium: 151mg food dollar - with eggplant! Recipe is courtesy of Produce for Better Health Foundation and Shoney s, Inc. This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Tomato Basil Open-Faced Sandwich Prep Time: 30 minutes or less Serves: 4 1½ tbsp olive oil 1 clove garlic, crushed 1 tbsp finely minced fresh basil 8¾-inch slices, crusty hearth style bread 16-24 fresh basil leaves, enough to cover bread slices 4 medium red ripe tomatoes, stem end removed Salt (optional*) Fresh ground black pepper *Optional ingredients are not included in dietary analysis. Gently heat oil and garlic in small skillet over MEDIUM heat. Add minced basil and stir well. Remove from heat, allow to cool. Lightly toast slices of bread and brush lightly with flavored, cooled oil. Place oil-side up and layer with fresh basil leaves, about 2 or 3 per toast. Slice tomatoes and arrange slices over basil leaves. Sprinkle with optional salt and a grinding of fresh black pepper. Serve immediately. calories: 182, total fat: 6.8g, saturated fat: 1.1g, % of calories from fat: 33%, protein: 5g, carbohydrates: 26g, cholesterol: 0mg, dietary fiber: 3g, sodium: 241mg food dollar - with tomatoes! Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Garden Goodies Salad Prep Time: 30 minutes Serves: 1 ½ cup shell pasta, medium, cooked ¼ cup carrots, shredded 3 oz fresh turkey tenderloin, roasted 1½ cups romaine lettuce ½ cup cucumber, peeled, sliced 6 cherry tomatoes, halved 2 tbsp fat-free ranch dressing Cook pasta according to package directions. Cube roasted turkey. Toss together carrots, turkey, Romaine lettuce, cucumber, and tomatoes; drizzle ranch dressing over top. Refrigerate until chilled. calories: 302, total fat: 1.9g, saturated fat: 0.4g, % of calories from fat: 6%, protein: 31g, carbohydrates: 39g, cholesterol: 71mg, dietary fiber: 4g, sodium: 431mg food dollar - with cucumbers! Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.
Bok Choy Stir-Fry Prep Time: 20 minutes Serves: 8 1½ lbs bok choy 4 tsp canola oil 2 cloves garlic, finely minced 1 tsp grated fresh ginger 3 tbsp water ¼ tsp salt ½ tsp sesame oil Trim the end off the stem and separate the leaves. Clean under running water. Drain. Cut stem into 1 pieces and leaves into wide ribbons. Finely mince garlic and grate fresh ginger. Place oil, garlic, and ginger in a cold pan and heat on MED-HIGH heat. When the herbs become fragrant and are just beginning to turn brown, add the stalks of the bok choy. Toss well to coat with the oil and cook until stalks are just beginning to get tender, about 3 minutes. Add leaves and water and stir. calories: 36, total fat: 2.8g, saturated fat: 0.2g, % of calories from fat: 64%, protein: 1g, carbohydrates: 2g, cholesterol: 0mg, dietary fiber: 1g, sodium: 128mg Cover and let cook for 1 minute or until leaves are tender-crisp. Season with salt and drizzle with sesame oil. food dollar - with bok choy! Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods. J.T. DeMott jtdemott.com
Mashed Sweet Potatoes & Turnips Prep Time: 30 minutes Serves: 4 1 medium sweet potato, peeled and cut into 2-inch pieces 1 medium turnip, peeled and cut into 2-inch pieces 1 tbsp canola oil ½ cup diced onion ¼ cup finely diced Italian parsley Salt and pepper to taste* ¼ cup shredded reduced-fat Swiss or Gruyére cheese calories: 84, total fat: 3g, saturated fat: 0.5g, % of calories from fat: 35%, protein: 3g, carbohydrates: 11g, cholesterol: 2mg, dietary fiber: 2g, sodium: 59mg *Optional ingredients not included In large pot, place steamer filled with potatoes and turnips. Add 2 cups water, cover, and bring to boil. Steam until tender, about 15 minutes. Meanwhile, in small skillet, sauté onion and parsley over medium heat in oil for 5 minutes. In large bowl, place tender potatoes and turnips and mash with large fork. Stir in onion, parsley, and oil from pan. Season mixture to taste with salt and pepper. Lightly coat baking dish with oil spray and add potato mixture, pressing down evenly. Top with cheese and broil for 2-3 minutes or until cheese is bubbly and lightly browned. food dollar - with turnips! Recipe courtesy American Institute for Cancer Research. This recipe meets Produce for Better Health Foundation (PBH) and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods. J.T. DeMott jtdemott.com
Roasted Herbed Artichokes with Leeks Prep Time: 1 hour Serves: 6 6 medium-to-large artichokes 1/3 cup lemon juice or white wine vinegar, divided ¼ tsp salt 3 tbsp olive oil, divided 2 medium leeks, trimmed, cleaned, and sliced ½ cup each chopped fresh basil, mint, and Italian parsley ¼ tsp salt ½ tsp black pepper calories: 174, total fat: 7.2g, saturated fat: 1.0g, % of calories from fat: 32%, protein: 8g, carbohydrates: 27g, cholesterol: 0mg, dietary fiber: 11g, sodium: 459mg food dollar - with leeks! Rinse artichokes. Trim off and discard ends of stems and top third of petals. Cut stems off at base; set aside. Stand artichokes stem side down in large saucepot. Add water to fill pot almost halfway. Add reserved stems, 3 tablespoons of the vinegar, and 1/4 teaspoon salt. Simmer, covered, until a petal pulls out easily, 30 to 35 minutes. Drain and cool slightly. Chop cooked stems; set aside. Preheat oven to 425 F. In large skillet over MED-HIGH heat, heat 2 tablespoons olive oil. Add leeks and cook until tender, 7 minutes. Remove from heat. Stir in chopped stems, herbs, salt, and pepper. Using spoon, remove and discard fuzzy center of artichokes. Sprinkle remaining vinegar into center of artichokes. Divide leek-herb mixture among artichoke cups. Stand in 9x9- inch pan or baking dish. Brush with 1 tbsp olive oil. Bake 10 minutes. To eat, pull off outer petals and dip bases into herb mixture in center of artichokes, then cut the heart into bite-sized pieces. Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.