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.