Recipes & Cookbooks

Healthy IngredientsGreen Treasure Salad

Preparation Time: 10 Minutes
Makes 4 Servings

Ingredients:

• 1 cup green-skinned apple
• 1 cup green seedless grapes
• ½ cup miniature marshmallows
• ½ cup lemon-flavored yogurt
• 2 tablespoons slivered almonds

1. Cut apple into four pieces and remove the core and seeds. Cut into pieces
2. Mix together the apple pieces, grapes, marshmallows, yogurt and almonds.
3. Serve in small bowls.

Super Veggie Wrap

Preparation Time: 15 minutes
Makes 4 servings

Ingredients

• 1 cucumber, peeled and thinly sliced
• 2 small zucchinis, thinly sliced
• 2 carrots, peeled and thinly sliced
• 4 large white mushrooms, chopped
• 4 green onions, chopped
• 1 clove garlic, chopped (optional)
• 4 (10-inch) fat free flour tortillas
• ½ cup fat-free cream cheese

1. In a small bowl, combine all vegetables.
2. Thinly spread cream cheese on each tortilla.
3. Place some of the chopped vegetable mixture evenly across center of tortilla.
4. Roll up tortilla, trapping ingredients tightly inside to form a tight tube.
5. When finished rolling, slice each tube into 1-inch wide sections to serve.
6. Variation: Add 1 tablespoon of salsa to each wrap.

Healthy Ingredients

Cucumber and Tomato Country Salad
Delicious and easy, this make-ahead salad complements most meat, poultry, and seafood.

Preparation time: 20 minutes or less
Servings: 4 - 1 ¼ cup.
5 A Day servings: 3.

Ingredients:

  • 4 ripe medium-sized tomatoes
  • 3 medium cucumbers
  • ½ medium onion
  • ¼ cup white vinegar
  • ½ cup granulated sugar
  • ½ tsp. salt
  • ¼ tsp. ground pepper
  • ¼ cup crushed ice or cubes

1. Cut tomatoes into ¾-inch cubes and place in serving bowl. Remove part of the cucumber peel in lengthwise strips. Cut each cucumber into quarters, lengthwise, and then remove extra coarse seeds, if any. Cut into ¾-inch cubes. Cut onion into uniform sized cubes and combine with all vegetables.

2. Mix remaining ingredients, pour over vegetable cubes and toss well to dissolve sugar and salt. Allow to stand for 15 minutes or more to marinate. Serve chilled.

Chef's Notes: This salad holds well up to two days. If this salad is made using a finer dice, it makes for a delicious sandwich filling, heaped on crusty bread.

Nutritional Information per Serving
Calories: 70 Carbohydrates: 17g
Total Fat: 0.5g Cholesterol: 0mg
Saturated Fat: 0g Dietary Fiber: 2g
% of Calories from Fat: 1% Sodium: 310mg
Protein: 2g  

Credit: Recipe developed for the Produce for Better Health Foundation by
Chef Carmen I. Jones, CCP.

Chicken Florentine
Inspired by a classic, this easy, modern, light-in-calories main dish is healthy and delicious.

Preparation time: 30 minutes
Servings: 4 - 2 cup.
5 A Day servings: 1 ½.

Ingredients:

  • 4 cups firmly packed baby spinach leaves, stems removed and washed or 1 - 10 oz. package frozen, chopped spinach
  • 1 tsp. dried thyme leaves, crushed or fresh equivalent
  • 1 tbsp. olive oil
  • 2 cloves garlic, peeled and chopped
  • ½ cup finely chopped onion
  • 1 tbsp. flour
  • 1 cup low-sodium chicken broth
  • salt and pepper, optional*
  • 4 grilled or roasted chicken breasts, shredded or chopped (see Chef's Notes)
  • 2 lemons, to yield 2 tbsps. grated lemon peel and 4 lemon wedges for garnish

1. Prepare spinach and place in a large skillet over MEDIUM heat and cook, covered, until fresh is wilted or frozen is heated through. Spinach should have a dark, rich green color. Do not overcook, or the spinach will change color. Remove spinach and drain well.

2. In same skillet, heat thyme with oil, garlic, and onion and sauté until onion is transparent. Stir in flour until it disappears. Add broth and stir continuously until a thickened sauce is formed. Return chopped spinach to sauce and mix well. Heat and adjust seasonings, if desired.

3. Stir half the chicken into sauce. To serve, spoon equal amounts in four small casseroles. Top each with equal portions of remaining chicken and ½ tablespoon grated lemon peel. Place in preheated 300º F oven for 10 minutes. Serve piping hot with a lemon wedge.

Chef's Note: This recipe is based on using skinless, boneless chicken breasts that have been lightly seasoned, grilled, or roasted. The equivalent is about 1 cup cooked chicken per person. This is a perfect recipe to use leftover cooked chicken, or even extras that were frilled on a previous day.

*Optional ingredients are not included in the dietary analysis.

Nutritional Information per Serving
Calories: 220 Carbohydrates: 8g
Total Fat: 7g Cholesterol: 75mg
Saturated Fat: 1.5g Dietary Fiber: 3g
% of Calories from Fat: 31% Sodium: 150mg
Protein: 30g  

Credit: Recipe developed for the Produce for Better Health Foundation by
Chef Carmen I. Jones, CCP.

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