Master Nutrition program Fruit and Vegetables Recipes Grilled Pineapple 1 fresh pineapple, peeled, cored, sliced 1-inch thick ½ cup brown sugar 2 T. lemon juice ¼ tsp. cinnamon Combine brown sugar, juice and cinnamon in small bowl until smooth. Spread this mixture on each side of each pineapple ring. Grill pineapple for 2 to 5 minutes on a two sided grill until sugar melts and pineapple is heated and tender. Serve immediately. Serves 8 Calories per serving: 86 calories Total fat per serving: 0.2 g Carbohydrates per serving: 20.8 g Protein per serving: 0.2 g Dietary fiber per serving: 0.7 g Sodium per serving: 6 mg Grilled Squash Fresh zucchini or summer squash Choice of marinade (optional) Canola or olive oil if not using marinade Cut squash lengthwise into ½- to 1-inch thick slices. Marinade for 15 to 20 minutes, if desired, in a plastic bag. If not using a marinade, brush both sides of vegetables with a light coating of canola or olive oil. If using a dual contact grill, grill for 3 to 4 minutes. If using a single contact grill, grill for 3 to 4 minutes on each side. Serves: 2 slices per person Calories per serving: 88 calories Total fat per serving: 7 g Carbohydrates per serving: 4.9 g Protein per serving: 1.3 g Saturated fat per serving: 0.9 g Dietary fiber per serving: 2.2 g Sodium per serving: 2 mg
Hot Fruit Salad Recipe 16 ounces chunky applesauce 30 ounces sliced canned peaches, drained 30 ounces sliced canned pears, drained 20 ounces canned mandarin oranges, drained 30 ounces canned pineapple chunks, drained 21 ounces cherry pie filling ¼ cup brown sugar 1 teaspoon cinnamon Add first five ingredients to slow cooker, gently stir to combine. Pour cherry pie filling over fruit mixture. Sprinkle brown sugar and cinnamon over top. Cover and cook on low in slow cooker 3 to 4 hours. Serve warm. Serves: 16 Calories per serving: 188 calories Carbohydrates per serving: 45.8 g Protein per serving: 1 g Dietary fiber per serving: 3.5 g Sodium per serving: 12 mg Sweet Potatoes With Apples 5 to 6 medium sweet potatoes 3 granny smith apples, peeled and cored, cut into wedges ¼ teaspoon ground nutmeg ¼ teaspoon ground cinnamon ¼ cup maple syrup 2 tablespoons butter, melted ¼ cup pecan pieces Generously spray the bottom and sides of the slow cooker with cooking spray. Peel sweet potatoes; cut into ½- inch slices. Arrange sweet potato slices over bottom of slow cooker. Top with apple wedges; then add nutmeg, cinnamon, maple syrup and melted butter. Cover and cook on Low for about 4 to 5 hours, or until potatoes are tender. Sprinkle with pecans the last 30 minutes. Serves: 6 Calories per serving: 236 calories Total fat per serving: 4.8 g Carbohydrates per serving: 45.5 g Protein per serving: 2.5 g Saturated fat per serving: 1.1 g Dietary fiber per serving: 5.2 g Sodium per serving: 44 mg
Veggie Stir Fry 2 teaspoons canola oil 1 1/3 cup broccoli florets 1 1/3 cup cauliflower florets 1 1/3 cup carrot slices, cut on the diagonal 1/3 cup low-sodium chicken broth (more if needed) 1 teaspoon minced garlic ½ teaspoon minced fresh ginger (or 1/8 teaspoon ground ginger) 2 teaspoons light soy sauce 1 teaspoon cornstarch, dissolved in 1 tablespoon water Heat large nonstick frying pan or electric wok over medium-high heat. Add oil, tuning the pan to coat well. Add the vegetable and sauté for a minute. Add in chicken broth, garlic, and ginger and toss to blend. Cook about 4 minutes, stirring constantly. Add more chicken broth if more moisture is needed. Reduce heat to medium-low, push the vegetables to one side of pan, and stir in the soy sauce and cornstarch mixture. Heat and stir until thickened (about 1 minute). Stir in the vegetables to coat with the sauce. Calories per serving: 75 calories Total fat per serving: 2.8 g Carbohydrates per serving: 9.5 g Protein per serving: 3.5 g Dietary fiber per serving: 3.2 g Sodium per serving: 250 mg Asparagus With Lemon Butter Dijon Sauce 3 tablespoons butter, melted 1 tablespoon lemon juice 2 teaspoon coarse Dijon-style mustard ½ teaspoon low sodium soy sauce ¼ teaspoon minced garlic ¾ pound fresh asparagus tips (top 5 inches of spear) 2 tablespoons minced white onion 1 tablespoon minced red bell pepper Salt and pepper to taste Minced chives or green onion, optional Whisk together butter, lemon juice, mustard, soy sauce and garlic. Arrange asparagus in steaming bag. Pour butter mixture over asparagus and top with onion and red pepper. Seal bag. Gently shake. Microwave on high power (100%) for 4 to 5 minutes. Let stand 1 minute before opening. Season with salt and pepper. Garnish with chives or green onion. Calories per serving: 112 calories Total fat per serving: 8.9 g Carbohydrates per serving: 6.2 g Protein per serving: 2.6 g Saturated fat per serving: 5 g Dietary fiber per serving: 2.1 g Sodium per serving: 201 mg
Cajun Spiced Corn 1 (10 ounce) package frozen whole kernel corn 1 small onion, chopped 1 cup chopped tomatoes ¾ cup chopped green bell pepper 2 teaspoons Cajun seasoning 1 tablespoon butter or margarine Preheat oven to 450 F. Arrange the corn, onion, tomatoes, and bell pepper in the center of the foil. Sprinkle with Cajun seasoning and stir lightly with a rubber spatula to blend. Top with butter. Bring up the sides of the foil. Double fold the top and ends to seal the packet, leaving room for heat circulation inside. Bake for 20 to 25 minutes or until the vegetables are crisp tender. Note: Combining ingredients may be done in a large bowl and then transferred to foil for wrapping. Calories per serving: 126 calories Total fat per serving: 3.7 g Carbohydrates per serving: 20.4 g Protein per serving: 2.9 g Saturated fat per serving: 0.6 g Dietary fiber per serving: 3.2 g Sodium per serving: 40 mg Yellow Squash, Tomato and Onion Packet 1 medium onion, chopped 2 medium yellow squash, cut into ¼ inch slices 4 large roma tomatoes, quartered ¼ cup chopped fresh basil Salt and pepper to taste 1/3 cup shredded parmesan cheese Preheat oven to 450 F. Lay an 18x24 inch sheet of heavy duty aluminum foil on a cookie sheet with sides. Put the onion in the center of the foil and top with the squash and tomatoes. Sprinkle with basil, salt and pepper. Bring up the sides of the foil. Double fold the top and ends to seal the packet, leaving room for heat circulation inside. Bake for 18 to 22 minutes or until the vegetables are crisp tender. Open the foil packet and sprinkle with cheese. Let stand for about 3 minutes or until cheese melts. Note: Combining ingredients may be done in a large bowl and then transferred to foil for wrapping. Serves: 6 Calories per serving: 47 calories Total fat per serving: 1.4 g Carbohydrates per serving: 5.9 g Protein per serving: 2.7 g Saturated fat per serving: 0.8 g Dietary fiber per serving: 1.7 g Sodium per serving: 179 mg
Spinach Raspberry Salad 1 package pre-washed baby spinach leaves 1 (10 ounce) can mandarin oranges, drained ½ red onion, thinly sliced Raspberry walnut fat free vinaigrette dressing Toss spinach, oranges and onion together. Lightly dress with dressing and toss. Serve. Calories per serving: 36 calories Carbohydrates per serving: 13.7 g Protein per serving: 2 g Dietary fiber per serving: 2.2 g Sodium per serving: 171 mg Blueberry Salsa 1 large pink or red grapefruit 2 tablespoons finely chopped red onion 1 tablespoon finely chopped jalapeno pepper 1 teaspoon honey 1 tablespoon lime juice 1 cup fresh blueberries Section grapefruit and discard membrane. Dice grapefruit and mix with onion, jalapeno pepper, honey and lime juice. Stir in blueberries last. Serve with grilled fish or chicken. Makes: 1 ½ cups or 6 (2 ounce) servings Calories per serving: 35 calories Carbohydrates per serving: 8 g Protein per serving: 0.5 g Dietary fiber per serving: 1.2 g Sodium per serving: 2 m