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).