PUMPKIN SMOOTHIE

Serves: 2 (12 oz servings)

Ingredients:

8oz soymilk

3oz crushed ice

1 1/3 cup nonfat vanilla frozen yogurt

1/3 cup canned pumpkin

1/4 tsp ground cinnamon

1/8 tsp ground cloves

dash of ground ginger

Combine ingredients in a blender and mix. Serve immediately.

EASY BRUSCHETTA

Ingredients
Italian bread or a baguette
Sliced tomato slices
Garlic cloves
Basil leaves or a sprinkle of Italian Seasoning
Olive Oil
Salt and Pepper

Toast the slices of bread in the toaster or oven until lightly toasted. Cut a garlic clove in half and rub it on the warm toast. Put a basil leaf or a sprinkle of Italian Seasoning and then a delicious slice of fresh tomato on the toast. Drizzle with a little bit of olive oil and sprinkle with salt and pepper.

CRISPY GRANOLA

Ingredients

2 egg whites

1/4 cup honey

1/2 tsp ground cinnamon

1 tsp vanilla

dash of salt

3 cups uncooked rolled oats

1 cup shredded coconut (optional)

1/2 cup sesame seeds (optional)

1/2 cup chopped walnuts or almonds (optional)

1/2 cup raisins or other dried fruit (optional)

Preheat oven to 325 F. Spray a large, shallow baking pan with cooking spray (I used parchment paper and it worked great), set aside. Put egg whites in a large bowl and mix until frothy. Stir in honey, cinnamon, and salt. Add oats and any other optional ingredients (here it says "except dried fruit, but I added it and it was just fine. I used the first seven ingredients and added chopped almonds and Craisins) of choice. Stir until ingredients are well coated with egg mixture. Spread mixture onto baking sheet. Bake 20-30 minutes or until mixture is golden brown, stirring every 5 minutes. Remove from pan, add dried fruit (if you haven't already), and cool completely until crispy and crunchy. Store in an airtight container.

BANANA BREAD

Makes a small loaf

INGREDIENTS:
3 large well-ripened bananas
1 egg
2 Tablespoons vegetable oil
1/3 cup milk
1/3 cup sugar
1 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 cup flour (whole wheat is best and will still taste delicious)
INSTRUCTIONS
1. Preheat oven to 350 degrees
2. Peel the bananas. Put them in a mixing bowl. Mash the bananas with a fork.
3. Add the egg, oil, milk, sugar, salt, baking soda, and baking powder. Mix well with a fork.
4. Slowly stir the flour into the banana mixture. Stir for 20 seconds until the flour is moistenened.
5. Lightly grease the bread pan with a little oil - OR- cooking spra -OR- line it with wax paper.
6. Pour the batter into the bread pan.
7. Bake for 45 minutes until a toothpick inserted near the middle comes out clean.
8. Let the bread cool for 5 minutes before removing it from the pan.

Optional: Mix in some chopped walnuts for an added crunch and extra protein!
Note: the key to good banana bread is to use well-ripened bananas that are covered with brown speckles.
Cost: Per recipe: $1.06
Source: Adapted from Pennsylvania Nutrition Education Network.

GREENS WITH PINEAPPLE, APPLE, AND FETA

Prep time: 15 minutes
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2
Ingredients:
3 tablespoons balsalmic vinegar
3 tablespoons water
2 tablespoons honey mustard
1 clove garlic, minced
Black pepper, freshly ground - to taste
6 cups (about 1 head) Boston lettuce leaves, torn (may substitute other lettuce)
1 1/2 cups canned pineapple chunks in 100% juice, drained
2 medium Red Delicious apples, cored and thinly sliced
1 small red onion, thinly sliced
3 tablespoons feta cheese, crumbled
Instructions:
In a small bowl whisk together the vinegar, water, mustard, and garlic; season with pepper, if desired.
In a large salad bowl, toss the remaining ingredients.
Drizzle the vinaigrette on top and toss gently until evenly coated.
Each serving provides: An excellent source of vitamin A and C and a good source of folate, potassium and fiber.
Credit: Produce for Better Health Foundation (PBH).
Nutritional Information per Serving:
Calories: 139
Total Fat: 2.5g
Saturated Fat: 1.2g
% of Calories from Fat: 15%
Protein: 3g
Carbohydrates: 30g
Cholesterol: 6mg
Dietary Fiber: 4g
Sodium: 152mg

PEACH COOLER

Prep time: 5 minutes
Serves: 2
Cupes of Fruits & Vegetables per serving: 1
Ingredients:
2 cups (16oz) milk, low-fat
1/2 tsp lemon juice
dash of nutmeg
dash of cinnamon
2 cups of ice cubes
Instructions:
1. Put all ingredients in blender. Blend well.
2. Sprinkle with additional nutmeg and cinnamon.
3. Serve cold.

Source: Adapted from the Pennsylvania Nutrition Education Program.

Nutritional Information Per Serving:
Calories: 160
Total Fat: 3g
Sat Fat: 1.5g
% of Calories from Fat: 17%
Protein: 10g
Carbohydrates: 27g
Cholesterol: 10mg
Dietary Fiber: 2g
Sodium: 105mg

ROASTED TOMATILLO SALSA

Prep Time: 15 mins plus 1 hour to chill

Serves: 5

Cups of Fruits and Vegetables per serving: 1/2

Ingredients:

7 medium tomatillos

1 jalapeno pepper, seeded and chopped

1 clove garlic, peeled and chopped

1 medium tomato, peeled, seeded and chopped

3 tablespoons chopped cilantro leaves

1/4 cup finely chopped onion

1 tsp lime or lemon juice

1/8 tsp salt

Instructions:

Preheat broiler

Remove tomatillo husks, rinse under running water then wipe to remove stickiness.

Place tomatillos in a single layer on a baking sheet with sides.

Broil until slightly charred, turning once, about 7-8 minutes.

Cool on baking sheet.

Place tomatillos with juice in blender or food processor.

Add remaining ingredients and blend to a chunky puree.

Chill for at least an hour to allow flavors to blend.

Adjust seasoning if necessary.

Credit: Produce for Better Health Foundation (PBH).

Nutritional information per Serving:

Calories: 25

Total fat: 0.6g

Sat Fat: 0.1g

% of Calories from Fat: 18%

Protein: 1g

Carbohydrates: 5g

Cholesterol: 0mg

Dietary Fiber: 1g

Sodium: 61mg

STRAWBERRY CREPES

Photo courtesy of Ryan Whitney

WHOLE-WHEAT CREPES
3 eggs
2/3 cup milk
2 Tbsp canola oil
1/4 tsp salt
1/3 cup whole-wheat flour

Blend eggs, milk, oil and salt together in blender. Slowly add flour and blend until smooth, about 30 seconds. Let mixture stand one hour to incorporate flour into liquid (may refrigerate up to 4 hours). Heat a heavy non-stick skillet over medium-high heat. Spray skillet with cooking spray and pour 1/4 cup batter into pan. Immediately tilt pan to coat entire bottom with thin layer of batter. Cook about 1 minute or until the edges are golden brown. Flip crepe and cook other side about 30 seconds. Transfer cooked crepe to a plate. Repeat until all batter is used up.

STRAWBERRY TOPPING
1 cup strawberries, finely chopped
1 tbsp sugar
1/2 tsp lemon zest
1 tbsp lemon juice

Comine and set aside

STRAWBERRY FILLING
6 large strawberries (or equivalent), mashed
1 cup vanilla Greek style yogurt

Mix mashed strawberries and yogurt. Divide evenly among 6 cooked crepes, roll each crepe, and top with Strawberry Topping.

SCRUMPTIOUS STRAWBERRY SHERBET

Ingredients
1 (16 oz) bag frozen strawberries
1/2 cup sugar
1/2 to 3/4 cup buttermilk
1 tablespoon lemon juice

Combine strawberries and sugar in food processor and pulse until finely chopped. Mix buttermilk and 1/2 cup lemon juice together and slowly add to strawberries. Process until smooth and creamy, scraping sides of bowl and adding more buttermilk as necessary. Serve immediately. Leftovers may be stored in freezer.

CALIFORNIA AVOCADO TACOS

Prep time: 30 mins
Serves: 12
Cups of fruits and veggies per serving: 1/2 cup

Ingredients:
1 cup (1 medium) tomato, diced
1/3 cup onion, diced
2 tsp fresh cilantro, finely chopped
1/2 clove garlic, minced
1/2 tsp jalapeno pepper, minced
2 tsp fresh lime juice
pinch ground cumin

2 medium green bell peppers, cut into thin strips
2 medium red bell peppers, cut into thin strips
1 medium onion, sliced
1 ripe avocado, cut into 12 wedges
1/2 cup celery, chopped
1 cup fresh cilantro leaves, lightly packed
12 7-8 inch flour tortillas, warmed

TO MAKE SALSA:
In a small bowl, mix together the first seven ingredients. Set aside.

COOKING REMAINING INGREDIENTS:
Coat a large skillet with cooking spray and place over medium heat. Add the bell peppers and the sliced onion and cook, stirring, for about 5 minutes, or until the onion is soft.

ASSEMBLE THE TACOS:
Fill each warm tortilla with the bell pepper mixture, avocado, celery, and cilantro and top with some tomato salsa. Roll up and serve immediately.

VARIATION:
Grilled fish or chicken would make a smashing addition to this recipe.

SCRUMPTIOUS STRAWBERRY SHERBET

INGREDIENTS:
1 (16 oz) bag frozen strawberries
1/2 cup sugar
1/2 to 3/4 cup buttermilk
1 tablespoon lemon juice

Combine strawberries and sugar in food processor and pulse until finely chopped. Mix buttermilk and 1/2 cup lemon juice together and slowly add to strawberries. Process until smooth and creamy, scraping sides of bowl and adding more buttermilk as necessary. Serve immediately. Leftovers may be stored in freezer.

FROZEN LEMON CUSTARD

Ingredients:

1 can (12oz.) evaporated skim milk

1 cup low-fat (Skim or 1%) or 2% milk

3/4 cup sugar

1 tablespoon lemon zest

2/3 cup fresh lemon juice (about 3 lemons)

*Add a little bit of fat free half & half, for a creamier custard.

Combine evaporated milk, milk and sugar. Stir until sugar has dissolved. Add lemon zest and lemon juice. The lemon juice will curdle the milk and cause the mixture to thicken. Place in a shallow dish and freeze, stirring occasionally during freezing.

*Pictured frozen as popsicles.

Recipe courtesy of Penny Ramey, Salt Lake City, UT

QUICK RED LENTILS

Prep time: 30 mins
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2

Ingredients:
1 tablespoon olive oil
3 medium carrots, chopped
1 small onion, chopped
1 teaspoon ground cumin
1/2 teaspoon dried basil
1 14 1/2-oz can unsalted diced tomatoes in tomato juice
1 14-oz can low sodium vegetable broth
1 cup dried red lentils, rinsed
1/8 teaspoon pepper
1/8 teaspoon salt or to taste*
5 oz baby spinach
2 cups freshly cooked rice (Use brown or other whole grain rice)

Instructions:
In 4-quart saucepan, heat oil on medium heat until hot.
Add carrots and onion and cook 5 minutes or until lightly browned.
Stir in cumin and basil; cook 1 minute more.
Add tomatoes, broth, lentils and black pepper
Cover and heat to boiling on high.
REDUCE HEAT to low and simmer 8-10 minutes until lentils are tender.
Stir in salt and spinach - heat through.
Serve over cooked rice.

Each serving provides: An excellent source of Vitamin A, Vitamin C and fiber, and a good source of folate and potassium.

Credit: Produce for Better Health Foundation (PBH).

Nutritional Information per Serving:
Calories: 375
Total Fat: 4.9
Saturated Fat: .6g
% of Calories from Fat: 12%
Protein: 18g
Carbohydrates: 65g
Cholesterol: 0mg
Dietary Fiber: 12g
Sodium: 263mg

*Nutrition information does not include additional salt.

FROZEN FRUIT CUPS

Serving: 1 muffin tin cup
Makes: 18 servings

Ingredients:
3 bananas
24 ounces fat-free strawberry yogurt
10 ounces frozen strawberries, thawed, with the juice
8 ounces canned crushed pineapple, with the juice

Instructions:
1. Line 18 muffin-tin cups with paper baking cups
2. Dice or mash bananas and place in a large mixing bowl.
3. Stir in remaining items.
4. Spoon into muffin-tin cups and freeze at least 3 hours or until firm. Remove frozen cups and store in a plastic bag in freezer.
5. Before serving, remove paper cups and let stand 10 minutes.

Yummy!

10-MINUTE CORN CHOWDER

Serves: 4 as a side, 2 as an entree.  

I recommend doubling it!

Prep time: 10 minutes
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
1 tsp Oil

1/2 yellow onion, chopped
1 tsp Garlic, minced
4 Tbsp All purpose flour
3 cups Milk, nonfat
2 tsp Mustard
1/4 tsp Thyme, dried (or more to your preference)
2 cups Corn, frozen kernels
4 Tbsp Cheddar cheese, shredded, reduced fat
Black pepper to taste

1. Heat a large nonstick skillet over medium-high. Add the oil and saute the onion and garlic for about 2 minutes.
2. Meanwhile, place the flour, milk, mustard and seasonings in a small bowl and mix well.
3. Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.

*OPTIONAL STEP :  Use an immersion blender to puree some or all of the soup.  This will make it a creamier soup instead of slightly chunky.
4. Divide into four bowls and top each with 1 tablespoon of shredded cheese.

Source: Courtesy of the Food and Health Communications, Inc.

Nutritional information per Serving:
Calories: 210
Total Fat: 3g
Sat Fat: .5g
% of Calories from Fat: 13%
Protein: 12g
Carbohydrates: 37g
Cholesterol: 5mg
Dietary Fiber: 3g
Sodium: 170mg

FRUIT PIZZA

Serves: 8

Ingredients:

1 prepared 12" pizza crust

8 oz fat-free cream cheese (at room temperature)

1/3 cup sugar

1/2 teaspoon vanilla extract

1 banana, peeled and sliced

4 cups assorted fresh fruit, sliced: pineapple, blueberries, strawberries, apricots, honeydew, cherries, etc.

1/4 cup raisins

1/4 cup pistachios, chopped
Non-stick cooking spray

Spray 12" pizza with non-stick spray

Place crust on pizza pan and bake at 350°F for 8-10 minutes.

Allow crust to cool completely.

Blend cream cheese, sugar, and vanilla.

Spread mixture over cooled crust.

Arrange banana slices in layer over cream cheese mixture.

Arrange remaining fruit slices in circles on bananas, varying colors and shapes.

Sprinkle with raisins and pistachios.

Cut into 8 wedges.

Source: http://www.fruitsandveggiesmorematters.org/

PORTOBELLO BURGERS

Serves: 4

INGREDIENTS:

4 large Portobello mushrooms

2 cloves garlic, sliced into very thin slivers

1 tsp. fresh rosemary or 1/2 tsp dried

1 tsp fresh thyme or 1/2 tsp dried

3 Tbsp extra virgin olive oil

3 Tbsp balsamic or red wine vinegar

Salt and freshly ground black pepper, to taste

Preheat broiler or grill.

Wipe mushrooms with damp cloth. Remove stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs into slits.

In small bowl, whish together oil and vinegar with salt and pepper to taste. Brush mushrooms with oil mixture. Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about 3 to 5 minutes per side.

Serve with desired toppings (lettuce, tomato, sauteed onions and peppers, avocado, etc.) on toasted whole-grain buns.

Per serving: 94 calories, 7g total fat, 1g sat fat, 6g carbohydrate, 2g protein, 1g dietary fiber, 8mg sodium.

TURKEY AND KIWIFRUIT PASTA SALAD

Prep time: 20 minutes
Serves: 8
Cups of Fruits and Vegetables per Serving: 1

Ingredients:
1/2 cup white wine vinegar
2 1/2 Tbsp olive oil
2 Tbsp Dijon mustard
2 tsp basil, fresh (or substitute dried)
1 clove garlic, minced
1 cup whole wheat noodles
3 cups broccoli florets
3 cups crookneck squash (or other seasonal squash), sliced
4 kiwifruit
1 lb cooked turkey breast, sliced
2 cups red bell pepper, sliced
1/3 cup Parmesan cheese, grated

1. Cook noodles according to package
2. Ad broccoli and squash in during last 30 seconds of cooking noodles, and drain.
3. Combine vinegar, oil, mustard, basil and garlic. Mix well.
4. Pour mixture over noodles and allow to cool.
5. Peel and slice kiwifruit.
6. Toss turkey, red pepper, green onions and kiwifruit with pasta.
7. Sprinkle with cheese and serve.

Credit: Adapted from CDC.

Nutritional Info per Serving:
Calories: 200
Total Fat: 7g
Saturated fat: 1.5g
% of Calories from Fat: 24%
Protein: 21g
Carbohydrates: 32g
Cholesterol: 40mg
Dietary Fiber: 5g
Sodium: 135mg

GRILLED VEGETABLE PACKETS

Serving size: 3/4 cup
Yield: 5 servings

Ingredients:
2 zucchinis, small sliced
2 yellow squash, small sliced
4 red potatoes, small scrubbed well and sliced
1/2 red onion sliced
1/2 bell pepper (red or green) seeded and sliced
1/4 cup Italian salad dressing, light to taste salt and pepper

Instructions:
1. Heat grill to Medium heat or 350 degrees.
2. Wash vegetables and slice.
3. Toss in a large bowl. Add dressing and toss until all vegetables are coated.
4. Tear 2 large squares of aluminum foil and place half of the vegetable mixture on each piece. Place an equal piece of foil over the top of vegetable mixture and fold bottom piece with top sheet to form a packet.
5. Place on heated grill for 20-30 minutes or until the potatoes are tender. If you don't have a grill bake Veggie Packets in the oven at 400 degrees for 20-30 minutes.
6. Before you open the packets, poke holes in the foil with a fork. Be very careful opening the foil as the steam will be very hot and could burn you!
7. Empty vegetables onto serving plate or serve from foil packets.

Tip! Try different vegetables - Tomatoes, green beans, sweet potatoes, mushrooms, broccoli, carrots, corn or your favorites.

Use herbs or spices in place of dressing - Chili powder, Italian or oriental seasoning, basil, oregano, curry powder - Be creative!

Nutrition Facts per serving:
Serving size: 3/4 cup
Calories: 160
Cals from fat: 25
Total Fat: 2.5g
Cholesterol: 0mb
Sodium: 170mg
Total Carbohydrate: 31g
Protein: 4g

Credit: Connecticut Food Policy Council

RHUBARB-STRAWBERRY PARFAITS

Serves: 4
Ingredients:
1 pint strawberries, hulled and thickly sliced
1/2 lb. fresh rhubarb, cut into 1 1/2 inch pieces
1/4 cup water
1/4 cup orange juice
1/4 cup sugar
1 vanilla bean, split lengthwise
1 1/2 cups nonfat plain yogurt
1 tsp. pure vanilla extract
1 tsp. sugar, preferably superfine (optional)

Combine strawberries, rhubarb, water, orange juice, sugar and vanilla bean in a heavy, medium sauce pan. Bring to a boil over medium heat, stirring to dissolve the sugar. Reduce heat, cover and simmer until fruit is very soft, about 10 minutes. Put mixture in a bowl and refrigerate until cold, about 4 hours.

Mix yogurt and vanilla until well combined. Taste and, if desired, stir in superfine sugar (if desired). Chill until serving time.

To serve, layer yogurt mixture and strawberry-rhubarb mixture alternately into wineglasses or parfait glasses, ending with fruit. Parfaits can be prepared a few hours ahead and refrigerated.

Nutritional Information per Serving:
Calories: 131
Total fat: less than 1 g. (0g saturated fat)
Carbohydrate: 30g
Protein: 5g
Dietary Fiber: 3g
Sodium: 54 mg

Credit: American Institute for Cancer Research

AVOCADO SALSA

Ingredients:
1 cup finely chopped tomato

1/2 cup chopped fresh cilantro

1/2 cup chopped peeled avocado

2 tbsp. finely chopped red onion

3 tbsp. fresh lime juice

1/4 tsp. sea salt

1 garlic clove, minced

1 jalapeno pepper or Serrano pepper, seeded and minced (optional)

Combine all ingredients in a bowl; lightly mash with a fork.

Credit: Recipe adapted from DelMonte Fresh

HUMMUS

Preparation time: 15 minutes

Serves: 3 - makes about 2 cups

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

1 15-oz can garbanzo beans, rinsed and drained
1/4 cup Tahini, (sesame seed paste)

2 cloves garlic, peeled and crushed

1/4 cup fresh lemon juice

1/4 teaspoon black pepper

1/4 teaspoon cumin (optional)

2 Tablespoons water

Add all ingredients to food processor, or process in batches in a blender, until smooth.

Add more water, 1 tablespoon at a time, if needed to soften.

Serve with pita bread or vegetables for dipping.

*You can find tahini in the ethnic foods section of most grocery stores.

Each serving provides: An excellent source of vitamin C and fiber.
Nutritional information per Serving:

Calories: 249

Carbohydrates: 27g

Total Fat: 12.8g

Cholesterol: 0mg

Saturated Fat: 1.5g

Dietary Fiber: 7g

% of Calories from fat: 43%

Sodium: 222mg

Protein: 10g

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH).

Succulent Yogurt Marinated Chicken Kebabs

Makes 6 servings

Ingredients:

1 cup Greek yogurt

1/4 cup fresh mint, chopped

3 cloves garlic, minced

1 small onion, minced

2 Tbsp. lemon juice

1 Tbsp. olive oil

3/4 tsp. ground ginger

1/2 tsp. salt

1/2 tsp. ground cumin

1/4 tsp. cayenne pepper

4-6 oz. boneless, skinless chicken breasts, cut into 2-inch cubes

6 pita breads wrapped in aluminum foil

1 cup cleaned and chopped romaine lettuce

Preheat broiler on high. (Or use covered grill).

Mix all ingredients except pita, chicken and lettuce in a bowl and pour a re-sealable bag. Add chicken and marinate in the refrigerator for about 2 hours.

Set rack to middle and bottom third of oven.

Take the chicken out of the bag and place on skewers about 1/2 inches apart. Set skewers on cooling rack on top of aluminum foil covered baking sheet (to minimize cleaning).

Place skewers on to middle oven rack and cook about 20-30 minutes until cooked through. Turn them at least once during cooking. Be careful not to overcook! For the last five minutes of cooking put the pita in the rack under the rack with the chicken to warm.

Place the chicken into the pita and garnish with romaine lettuce. Serve with hummus or rice if desired.

Nutritional Information per Serving:

Calories: 360

Total fat: 7g (1.5 g saturated fat)

Carbohydrate: 41g

Protein: 34g

Dietary fiber: 6g

Sodium: 620 mg

Source: American Institute for Cancer Research

COTTAGE CHEESE DIP

Ingredients:
1 cup low fat cottage cheese
1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp parsley flakes
1/2 tsp dill weed
Salt and pepper to taste

Mix all ingredients together and chill.
Serve with fresh cut up vegetables.

BERRIED TUNA SALAD WRAP

Serves: 4

Ingredients:
6 oz can tuna, drained
2 Tbsp mayonaise
2 cups chopped fresh spinach
1 lg carrot, shredded
1 apple, cored and diced
1/2 cup shredded mozzarella cheese
1/2 cup fresh or frozen blueberries (thawed)
4 (10 inch) flour tortillas (whole wheat, can also use pita bread)

Combine the tuna and mayonnaise in a small bowl, mix thoroughly. Combine the spinach, carrot, apple, mozzarella cheese, and blueberries in a medium bowl and gently mix in tuna mixture. Stir slowly, to avoid crushing the berries. Scoop the mixture into the center of a tortilla, fold up the bottom and wrap to serve.

Adapted from: http://www.allrecipes.com/

LIMA BEANS & SPINACH

Prep time: 25 mins
Serves: 4
Cups of Fruits & Vegetables per Serving: 1 1/2

Ingredients:
2 cups lima beans
1/2 cup onion, chopped
1 cup fennel bulb, rinsed and cut into 4-inch strips
1 Tbsp vegetable oil
1/4 cup (2 oz) chicken broth, low-sodium (For Vegetarian version, use vegetable broth)
1 bag (10 oz) leaf spinach, rinsed
1 Tbsp distilled vinegar
1/8 tsp black pepper
1 Tbsp dried chives

1. In a saucepan, steam and boil lima beans for about 10 minutes. Drain.
2. In a saute pan, saute onion and fennel in oil.
3. Add beans and chicken broth to saute pan and cover. Cook for 2 minutes.
4. Stir in spinach. Cover and cook until spinach is wilted (about 2 minutes).
5. Stir in vinegar and pepper. Cover and let stand for 30 seconds.
6. Sprinkle with chives and serve.

Nutritional Info per Serving:
Calories: 170
Carbs: 26g
Total Fat: 4g
Cholesterol: 0mg
Sat Fat: .5g
Dietary Fiber: 8g
% of Calories from Fat: 21%
Sodium: 350mg
Protein: 9g

Credit: Recipe courtesy of the U.S. Dept of Health & Human Services.

SWEET BLUEBERRY QUESADILLAS

Serves: 4
Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:
10 oz Blueberries, frozen
1 cup Apples, chopped
2 Tbsp Sugar
1/4 cup Blueberries, fresh
4-8 inch Tortillas, whole wheat
1/2 cup Mozzarella cheese, part skim
1/2 Ricotta cheese, fat free
1 Lemon, grated peel

1. In saucepan combine frozen blueberries, apples and sugar. Bring to a boil over medium-high heat.
2. Once you have reached a boil, reduce heat and simmer until fruit is soft (about 10 mins).
3. Puree fresh blueberries.
4. Spread 1 Tbsp blueberry spread over each tortilla, leaving 1/2 inch border around.
5. In bowl, combine cheeses with lemon peel.
6. Spread 1/4 of cheese mixture on one half of each tortilla. Add 2 Tbsp blueberry mixture to each quesadilla. Fold each tortilla over to enclose the filling.
7. Heat large skillet over medium-high heat. Add quesadillas and cook until crisp and lightly browned on bottom. Turn and crisp on second side.
8. To serve, place quesadillas on plates and top with remaining blueberry mixture.

Nutritional Info per Serving
Calories: 320
Carbs: 51g
Total Fat: 7g
Cholesterol: 15mg
Sat Fat: 2.5g
Dietary Fiber: 6g
% of Calories from Fat: 20%
Sodium: 570mg
Protein: 12g

Source: http://www.fruitsandveggiesmorematters.org/

VEGETABLE & HASS AVOCADO SAUTE

Prep time: 30 mins or less
Serves: 4
Cups of Fruits and Vegetables per Serving: 1 1/2

Ingredients:
1 1/2 Tbsp avocado oil or Olive Oil
2 tsp finely chopped garlic
1/2 large shallot, finely chopped
1/2 Tbsp fresh thyme leaves
3 zucchini, cut in half lengthwise and sliced 1/4" thick
1/2 red bell pepper, cut into 1" squares
1 Tbsp grated lemon peel
1 1/2 tsp fresh lemon juice
1 ripe, fresh Hass avocado, seeded, peeled and cut into chunks

In a large skillet, heat oil over MEDIUM-HIGH heat.
Add garlic, shallot and thyme, saute for 3 minutes
Mix in zucchini, bell pepper and lemon peel, stir and cook for 2 mins
Lower heat and cover, cooking for 3 minutes.
In a small bowl, combine lemon juice with avocado.
Add to skillet and gently mix.
Cook for 2 minutes to allow flavors to blend.

*Large avocados are recommended for this recipe. A large avocado averages about 8 oz. If using smaller or larger size avocados adjust the quantity accordingly.

Each serving provides: An excellent source of Vitamin C and a good source of Vitamin A, folate, magnesium, potassium and fiber.

Credit: Recipe courtesy of the Hass avocado Board.
Nutritional Information per Serving:
Calories: 147
Carbs: 12g
Total Fat: 10.9g
Cholesterol: 0mg
Sat Fat: 1.5g
Dietary Fiber: 4g
% of Cals from Fat: 63%
Sodium: 19mg
Protein: 3g

KOHLRABI SAUTE

Prep time: 20 mins or less

Serves: 4

Cups of Fruits and Vegetables per Serving: 1/2

Ingredients:

4 medium Kohlrabies (about 1 1/2 lbs without leaves, 2 lbs with leaves

2 teaspoons olive oil

1 teaspoon minced, fresh ginger

2 tablespoons chopped shallot

1/8 teaspoon salt

1/8 teaspoon pepper

Remove kohlrabi leaves if present and save for another use.

Peel kohlrabi globes and shred or julienne

Heat olive oil in a large skillet over Medium heat.

Toss kohlrabi with ginger and shallots and heat until tender-crisp, 3-5 minutes.

Sprinkle with salt and pepper.

Each serving provides an excellent source of vitamin C and a good source of potassium and fiber.

Nutritional info per Serving:

Calories: 55

Total Fat: 2.4g

Saturated Fat: .3g

% of Calories from fat: 35%

Protein: 2g

Carbohydrates: 8g

Cholesterol: 0mg

Dietary Fiber: 4g

Sodium: 96mg

Source: Produce for Better Health Foundation (PBH).

AWESOME HEART-HEALTHY OATMEAL COOKIES

We took the shortening out of a favorite old recipe and replaced it with white beans. Even the skeptics approve!
Ingredients:
3/4 cup mashed white beans
3 tablespoons canola oil
3/4 cup brown sugar
1/2 cup granulated sugar
1/4 cup egg substitute or 1 egg
1 teaspoon vanilla
3 cups oats
1 cup whole wheat flour
1 teaspoon salt
1/2 teaspoon soda

Preheat oven to 350 degrees. Beat mashed white beans, oil, brown sugar, granulated sugar, egg substitute or egg, and vanilla until smooth and creamy. Combine remaining dry ingredients in a separate bowl and mix together. Add to bean and sugar mixture; mix well. Drop onto greased cookie sheets and bake for 8-10 minutes. Cool on cookie sheet for 5 minutes then transfer to wire rack and cool completely.

Yield: about 36 cookies.

Nuts, coconut, raisins, and/or chocolate chips or other mix-ins may be added with dry ingredients for variety.

BULGUR CHICKPEA SALAD

Serving Size: 1/6 of recipe
Yield: 6 Servings

Ingredients:
1-1/4 cup water
1 cup coarse bulgur
1 tsp dried parsley
1 tsp minced onion
1 tsp soy sauce
1/2 cup raisins
1/2 cup chopped scallions (or green onions)
1/2 cup raisins
1/2 cup chopped carrots
3/4 cup canned chickpeas (garbanzo beans), drained and rinsed

Dressing:
2 Tbsp oil (Canola, Vegetable, or Olive)
2 Tbsp lemon juice
1 Tbsp soy sauce
1 garlic clove, minced
Black pepper, to taste

Instructions:
1. Bring water to boil in medium saucepan. Stir in bulger, parsley, minced onion, and soy sauce. Cover and reduce heat; simmer 15-20 minutes (until all water is absorbed and bulgur is not too crunch). Do not overcook.

2. Remove from heat and allow to cool; fluff with fork.

3. Combine dressing ingredients; stir well. Pour over bulgur mixture and mix well.

4. Stir in scallions, raisins, carrots, and chickpeas. Cover and chill for several hours. Store in refrigerator.

Source: University of Vermont Extension, Adapted from Making It Fit: Piecing Together Your Food Needs.

FRESH SALSA

Serving size: 1/2 cup

Servings: 6 servings

Ingredients:

6 chopped tomatoes

3/4 chopped onion

3 finely chopped, seeded if desired, jalapeno chiles

3/4 cup chopped cilantro

2 juiced limes

1/2 tsp salt

Instructions:

1. In a medium bowl, mix 2/3 of the ingredients.

2. Mix the remainder of the ingredients in a food processor or blender briefly. Add blended mixture to the bowl.

3. Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container.

Adapted from:

Healthy Latino Recipes Made with Love, California Department of Health Services

CARRIBBEAN SUNSET FRUIT SALAD

Prep time: 20 mins
Serves: 7
Cupes of Fruits and Vegetables per Serving: 1
Ingredients:
1 sm Jicama
2 cups Watermelon, cut into pieces
1 Mango
1 sm Papaya
1 Lime
2 Kiwis
1 tsp Lime or Orange juice
1/4 tsp Salt
1/4 tsp Chili powder

1. Wash, peel, and cut jicama into thin slices.
2. Wash, peel, and cut the rest of the fruit into slices of medium sized pieces.
3. On a large plate, arrange the fruit. Sprinkle with lime or orange juice.
4. In a small bowl, mix the salt and chili powder. Sprinkle over the fruit and serve.

Recipe Source: Modified from Fruit Salad with Jicama by Oregon State University Extension Service
Photo: Laurie Cromie

Nutritional Information per Serving:

Calories: 80; Carboyhydrates: 20g; Total fat: 0g; Cholesterol: 0mg; Saturated Fat: 0g; Dietary Fiber: 5g; % of Calories from Fat: 0%; Sodium: 90 mg; Protein: 1g

ASPARAGUS SOUP

Ingredients:

1 Tbsp Olive Oil

1 Sm Leek, cleaned and sliced

1 Sm Onion, chopped

3 Med russet potatoes, peeled and cubed

2 lbs fresh asparagus, cut into 1" pieces

6 cups low sodium, low-fat chicken stock

1 Tbsp Lemon Pepper Seasoning Blend

1 Tbsp fresh lemon juice

10 teaspoons low-fat sour cream (to garnish each serving)

In a large saucepan over medium heat, add olive oil, saute leek and onion for 3 minutes.

Add potatoes and asparagus, reserve 10 tips for garnish Saute for 5 minutes.

Add stock and simmer until potatoes are tender, about 20 minutes.

Working in batches, puree cooled soup in blender or food processor until smooth.

Return soup to saucepan and stir in lemon pepper seasoning blend and lemon juice.

Blanch reserved asparagus tip.

Ladle soup into bowls, lay asparagus tip on top, garnish with sour cream.

Source: Recipe courtesy of Mrs. Dash.

OATMEAL DINNER ROLLS

Oatmeal Dinner Rolls

2 cups water

1 cup quick cooking oats

3 T. butter or margarine*

2 env. Active dry yeast

½ cup warm water

1 T. sugar

4 cups all purpose flour (I use at least half whole wheat)

1 ½ t. salt

1/3 cup packed brown sugar (honey can be used)

Bring 2 cups water to a boil in a medium saucepan; stir in oats and butter. Boil, stirring constantly, 1 minute. Remove from heat; let cool to 110 degrees (about 15 to 20 mins is what I do). Stir together yeast, ½ cup warm water, and 1 T. sugar in a 2-cup measuring cup; let stand 5 minutes. Beat oat mixture, yeast mixture, flour, salt, and brown sugar at medium speed with an electric mixer until smooth. Turn dough out onto a floured surface; knead till smooth and elastic, about 5 minutes(I do this in with a kneader hook in my Kitchen Aid). Place in a well-greased bowl, turning to grease top. Cover and let rise in warm place (85 degrees) free from drafts, 1 hour or until double in bulk. Punch down dough and divide in half; shape each portion into 8 balls. Place evenly into 2 lightly greased round cake pans. Cover and let rise in warm place free from drafts, 30 minutes or until doubled in bulk. Bake at 350 for 15-20 minutes or until golden brown. Makes 16 rolls.

* I have substituted applesauce ( and even applesauce with cinnamon) for the butter. Just add the applesauce in with all in the ingredients and not with the water.

This makes good cinnamon roll dough too!

Source: Adapted by Lisa Rice, USU Extension Office - Provo from Southern Living magazine.

WHOLE WHEAT PANCAKES

3/4 cups all purpose flour
3/4 cup whole wheat flour
3 T, sugar
1 1/2 t. baking powder
1/2 t. baking soda
1/2 t. salt
1 1/2 cups low-fat buttermilk
1 T. vegetable oil
1 large egg
1 large egg white

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, sugar, baking powder, baking soda and salt in a large bowl, stirring with a whisk. Combine buttermilk, oil, egg and egg white, stirring with a whisk, add to flour mixture, stirring until just moist. Heat a nonstick griddle or nonstick skillet with cooking spray over medium heat. Spoon about 1/4 cup batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges looked cooked. Yield 6 servings

Source: Cooking Light Magazine

MARIE'S GRANOLA

6 cups regular oats or "old-fashioned"

1 (12 oz.) box or Total cereal

3 cups each: Rice Krispies, Puffed Wheat, Puffed Rice

1 cup sliced almonds

In a very large bowl, mix cereals and almonds together.

Syrup:

1/2 cup honey

3/4 cup canola oil

1 1/2 cups brown sugar

1 cup water

1 T. vanilla

2 t. salt

Mix syrup ingredients in medium bowl and heat in microwave 3 minutes until sugar is dissolved. Pour mixture over cereal. Stir to moisten the cereal.

Spray 2 large cookie sheets (with edges) with vegetable spray. Bake 1 1/2 hours at 225. Remove trays from oven; stir mixture and return to oven. Bake another 1 to 1 1/2 hours. Remove from oven and stir. Leave on cookie sheets until cool, stirring occasionally. Make sure granola is dry and cool before storing.

Eat as a snack or pour milk over for cereal. Very good!

*Marie told me that she triples the amount of cereal, mixes it and then bags it and uses her food saver machine to seal multiple bags. When she is ready to use it, she will then make the syrup and then add to it.

Source: Marie Anderson, USU Extension Office - Provo.

CHILI ROASTED CHICKPEAS

Chili-Roasted Chickpeas

2 (16-oz.) cans chickpeas, rinsed and drained
3 tablespoons olive oil
1 1/2 teaspoons chili powder
1 teaspoon pepper
3/4 teaspoon ground cumin
1/2 teaspoon salt

Preheat oven to 400°. Combine all ingredients in a medium bowl. Transfer mixture to a lightly greased 17- x 12-inch jelly-roll pan. Bake 40 to 50 minutes or until crispy and dry, stirring every 10 minutes. Let cool 20 minutes.

Yield: Makes about 2 1/2 cups

*Chili-Roasted Black Eyed Peas: Substitute 2 (15.8-oz.) cans black-eyed peas, rinsed and drained, for chickpeas. Proceed with recipe as directed.

ROASTED HERBED ARTICHOKES WITH LEEKS

Ingredients:

6 medium to large artichokes
1/3 cup lemon juice or white wine vinegar, divided
¼ teaspoon salt
3 tablespoons olive oil, divided
2 medium leeks, trimmed, cleaned and sliced
½ cup each chopped fresh basil, mint and Italian parsley
¼ teaspoon salt
½ teaspoon black pepper

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 MEDIUM-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 tablespoon 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.

Credit: Recipe courtesy of Produce for Better Health Foundation (PBH)

ROASTED ASPARAGUS

Ingredients:

Olive Oil

Asparagus

Salt & Pepper, to taste

Rinse asparagus with cold water. Hold asparagus with both hands and bend to break woody ends off of asparagus. Discard ends. Place tops in a bowl and drizzle with a small amount of olive oil. Mix asparagus gently and coat with oil. Spread asparagus out on a cookie sheet lined with foil and sprinkle with salt. Place in oven at 450F for about 15 minutes

CHICKEN BROCCOLI STIR FRY

Preparation time: 25 minutes

Serves: 4

Cups of Fruits and Vegetables per Serving: 1 ½

Ingredients:

1/3 cup 100% orange juice

1 Tbsp soy sauce, low sodium

2 tsp Teriyaki sauce

1 tsp Worcestershire

2 tsp cornstarch

1 Tbsp canola oil

1 lb chicken breast, boneless, cut into 1 inch strips

2 cups broccoli florets, frozen

¾ cups snow peas, frozen

2 cups cabbage, shredded

2 cups brown rice, cooked

1 Tbsp sesame seeds

1. Cook brown rice according to package.



2. Mix orange juice, soy sauce, Schezuan suace and cornstarch in a small bowl. Set aside.



3. Heat oil in wok and add chicken. Stir fry for about 5-7 minutes.



4. Add cabbage, broccoli, snow peas and sauce mixture to the wok. Cook for about 5 minutes until vegetables are heated through.



5. Serve over brown rice and top with sesame seeds.

Recipe adapted from: http://www.fruitsandveggiesmorematters.org/?page_id=35&iRID=1045

CABBAGE ROLL CASSEROLE

Preparation time: less than 30 minutes

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

Ingredients:

1 small onion, chopped
2 cloves garlic, chopped

1/3 teaspoon crushed red pepper
1 teaspoon olive oil
½ head cabbage, cut into 1” squares
1 14-oz. can crushed tomatoes
1 tablespoon tomato sauce
¾ pound extra lean, ground turkey
1 cup cooked brown rice or quick cooking brown rice

In a large skillet over medium heat, sauté onion and garlic in oil until onion is almost soft.

Add turkey and brown, breaking up as needed.

Drain fat.

Add tomatoes, tomato paste, crushed red pepper, and cabbage.

Cover and simmer until cabbage is soft, stirring occasionally.

Stir in rice and heat through.

Season with salt and pepper if desired.*

Omit crushed red pepper, for a milder flavored dish.**

*Nutrition information does not include extra salt and pepper.

Sprinkle with parmesan, if desired.

Each serving provides: An excellent source of vitamin C and fiber and a good source of vitamin A, folate, magnesium and potassium.

Credit: Adapted from Produce for Better Health Foundation (PBH).

Nutritional Information per Serving
Calories: 222	Carbohydrates: 33g
Total Fat: 2.7g	Cholesterol: 23mg
Saturated Fat: 0.3g	Dietary Fiber: 5g
% of Calories from Fat: 11%	Sodium: 155mg
Protein: 19g

SAVORY PEAR SALAD

Ingredients:
1/2 cup dry orzo pasta
1 cup diced raw pears (1 med or 2 sm)
2 Tbsp Orange juice
2 tsp lemon juice
1/4 cup raisins
1/2 diced fresh tomatoes
3 Tbsp buttermilk ranch dressing
4 cups torn fresh spinach
2 Tbsp sliced almonds
1 Tbsp chopped fresh dill, divided

Directions:
Prepare orzo according to packaging directions. Place diced pear in a small bowl and add orange and lemon juices. Allow to sit for 5 minutes. Mix in 2 teaspoons fresh dill and remaining ingredients except spinach and almonds. Refrigerate for two hours. Place equal amounts of torn spinach on four plates. Spoon equal amounts of pear salad on bed of spinach. Top with equally divided amounts of sliced almonds and remaining fresh dill.

Credit: Chef Mark Goodwin, CEC CNC

BBQ CHICKEN SENSATION

Ingredients:
1/4 cup flour
1 tsp pepper
3 boneless, skinless chicken breasts, cut into 1/4 - inch strips
1/2 cup onion, chopped
1 Tbsp oil
1 can (8 oz) tomato sauce
1/2 cup water
2 Tbsp vinegar
2 Tbsp brown sugar
1 tsp worcestershire sauce
1/8 tsp cumin
1/2 tsp salt

Combine flour, salt and pepper in a plastic ziplock bag. Add chicken and shake to coat. In a large skillet saute chicken and onion in oil until chicken is lightly browned. Combine remaining ingredients, pour over chicken. Cover and simmer for 15 minutes or until chicken is tender; stir occasionally. Yield: 6 servings.

SIZZLING POTATO SKILLET

Ingredients:
4 slices bacon, cooked and crumbled or 3/4 cup ham, diced
2 teaspoons canola oil
2 medium potatoes, cubed
1 medium onion, chopped
4 eggs
1/2 tsp salt
1/8 tsp pepper
1/2 cup cheese, grated
Put canola oil in a large skillet; add potatoes and onion. Fry until golden brown and tender, about 15 minutes. Beat eggs and add salt and pepper. Add eggs and meat to potato mixture. Stir gently over low heat until eggs are set; sprinkle with cheese. Yield: 6 servings.

TOUCHDOWN TOSTADAS

Preparation time: 30 minutes, including baking time.

Serves: 4-1 tostada portion

Ingredients:
4 corn tortillas
Nonstick cooking spray
1 cup fat free refried beans
3/4 cup shredded reduced-fat monterey jack cheese
1 cup nonfat sour cream or lowfat sour cream
1 cup shredded lettuce
1 cup shredded carrots
1 cup salsa

Instructions:
Heat oven to 350 F
Lightly spray both sides of each tortilla with nonstick cooking spray.
Place tortillas on baking sheet.
Bake 10 minutes or until crisp.
Remove from oven.
Spread 1/4 cup beans on each tortilla.
Top each tortilla with 3 Tbsp cheese.
Put back into oven.
Bake until cheese melts, about 2 minutes.
Remove tortillas from pan and place each one on a dinner plate.
Top each tortilla with 1/4 cup sour cream, 1/4 cup shredded lettuce, 1/4 cup shredded carrots, and 1/4 cup salsa.
Serve.

SCALLOPED POTATOES

Ingredients:


2 pounds potatoes - sliced thin
2 Tablespoons margarine
1 cup sliced onion
3 Tablespoons flour
1/4 teaspoon pepper
2 cups whole-milk


Instructions:

1. Wash potatoes; peel and cut into thin slices. (For best result, use a food processor)

2. Melt 1 Tablespoon of margarine in heavy, deep skillet. Remove skillet from heat; spread half of potato slices in skillet.

3. Cover potatoes with onions. Sprinkle half of flour and pepper over potato mixture.

4. Add remaining potato slices, flour and pepper. Cut 1 Tablespoon of margarine into small pieces and place on top of potato mixture.

5. Pour milk over potato mixture; bring to boil over high heat. Reduce heat to medium low, cover, and cook until potatoes are tender, about 15 minutes.


Salt to taste and serve warm!


Adapted from:
Recipes and Tips for Healthy, Thrifty Meals 2000
USDA, Center for Nutrition Policy and Promotion (CNPP)

BREAD IN A BAG

1 1/2 cups whole wheat flour

2 1/2 cups all-purpose flour, divided

1 package (1 T.) rapid rise yeast

2 tablespoons sugar

1 teaspoon salt

1 1/2 cups very warm water (125º — 130°)

2 tablespoons canola oil

Cooking spray

Combine whole wheat flour, yeast, sugar, and salt in a 1

gallon zippered plastic bag. Add water and oil. Seal bag

and knead with fingers to blend ingredients. Add 1 1/2

cups all purpose flour and work until well blended. Add

enough of remaining flour and knead in bag until dough

forms a soft ball and pulls away from the bag.

Turn dough onto lightly floured surface and knead 15 to

20 times or until smooth and elastic. Spray dough with

cooking spray and cover with bag. Let rest 10 minutes.

Punch dough down and divide into 2 equal pieces.

Shape each piece of dough. Roll into a rectangle. Then

roll up tightly from short end. Pinch seam and ends to

seal. Place seam side down in bread loaf pans coated

with cooking spray. Cover; let rise in warm, draft free

place until doubled in size, about 20-30 minutes.

Bake at 350° for 20 – 30 minutes and top is browned.

Remove from pans and cool on wire racks.

Yield: 2 loaves

Cooking by Number: Create a Stir-Fry!

Create a tasty stir-fry dish from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each stir-fry serves 4 adults.

Step 1 Heat skillet on low heat

Step 2 Prepare one protein

1 pound raw chicken, beef, or pork cut into bite size pieces, or 1 package firm tofu cut into ½ inch cubes

Step 3 Marinate protein

1 tablespoon soy sauce

1 tablespoon water, chicken broth or apple juice

Step 4 Prepare produce

1 onion, cut in wedges

2 cups fresh vegetables from choices below

shredded carrots, shredded cabbage, sliced mushrooms, sliced celery, bean sprouts, zucchini, yellow squash,etc.

1 – 2 cloves garlic, minced

Step 5 Make a sauce and glaze

Sauce: ¼ cup chicken broth, ¼ cup soy sauce, 1-2 teaspoons sugar, 2-4 teaspoons vinegar

Glaze: 2 teaspoons cornstarch, 2 tablespoons water or chicken broth

Step 6 Turn heat on skillet to high

Make sure all ingredients are close at hand

Directions

Add 1 tablespoon oil and ½ of protein to pan. Stir-fry until well browned and cooked through, about 2-3 minutes.

Transfer to clean bowl and stir-fry remaining protein the same way. Transfer to bowl. This helps to keep the pan hot.

Add 2 tablespoons oil to pan. Add onion and fry until browned but still crisp, about 1 minute. Add garlic and stir. Add half of vegetables and stir a few minutes, then add remaining vegetables. Stir-fry until vegetables are tender-crisp. Return protein to pan and stir in sauce until everything is well coated. Stir in glaze and fry until sauces in pan are glossy.

Serve immediately with noodles or rice

Adapted from How to Cook Without a Book by Pam Anderson