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