Meal Type Dinner

Apple Corn Chili

Apple Corn Chili

Ingredients 2 tablespoons olive oil (divided) 8 ounces boneless, skinless chicken breast (cut to 1/2″ cubes) 1 medium onion (chopped) 2 cloves garlic (minced) 1 3/4 cups canned yellow corn (15.2 oz can, no-salt-added, drained) 2 red apples, such as…

tomato sauce

Farmer-Style Tomato Sauce

Serves: 6 Fruits and Vegetables: 1 cup per serving Ingredients Use 10 large tomatoes (about 5 pounds) Directions Wash tomatoes. Cut out and remove the stem and any bruised spots. Chop the tomatoes into large chunks and puree (including skin and…

Fiesta Taco Salad

Fiesta Taco Salad

Serves: 10 Fruits and Vegetables: ¾ cup per serving Ingredients  1 small head of lettuce, torn into small pieces 2 medium tomatoes, chopped 1 small green bell pepper, seeded and chopped Vegetable cooking spray 1 pound lean ground beef or…

kale and fish stew

Fish and Kale Stew

Serves: 10 Fruits and Vegetables: ¾ cup per serving Ingredients 2 tablespoons vegetable or olive oil 1 medium onion, chopped 1 garlic clove, minced 2 sprigs fresh thyme or ½ teaspoon dried 3 medium potatoes, sliced or cubed 1 (14.5 oz)…

fried rice

Fried Rice

Serves: 6 Fruits and Vegetables: ¼ cup per serving Ingredients 2 tablespoons vegetable or olive oil 3 cups brown rice, cooked and cooled 1 carrot, peeled and cut into quarter inch slices 1 small green or red bell pepper, seeded…

bowl of garden ratatouille

Garden Ratatouille

Serves: 8 Fruits and Vegetables: 1 cup per serving Ingredients 2 tablespoons vegetable or olive oil 1 medium onion, chopped 2 garlic cloves, minced 1 medium eggplant, cut into 1-inch cubes 2 medium green bell peppers, seeded and chopped         3…

Glazed Carrot Coins

Serves: 6 Fruits and Vegetables: ½ cup per serving Ingredients 6 medium carrots (1 pound), peeled with ends removed 1 tablespoon vegetable or olive oil 1 tablespoon 100% orange juice ⅛ teaspoon cinnamon ⅛ teaspoon cayenne pepper Directions Wash and slice carrots…

bowl of asian linguine salad

Asian Linguini Salad

Serves: 12 Fruits and Vegetables: ¾ cup per serving Ingredients 1 box (16 oz) whole-wheat linguini, uncooked 1 pound snow peas, fresh, snipped stems 1 pound carrots, peeled and cut into thin strips   or julienne cut 1 medium red…

Baked Potato Primavera

Baked Potato Primavera

Serves 4 Fruits and Vegetables: 2½ cups per serving Ingredients 4 medium potatoes 4 cups frozen mixed vegetables ½ cup sour cream, fat-free or ½ cup plain yogurt, non-fat ¼ teaspoon oregano, dried ¼ teaspoon basil, dried Dash of pepper…

Black Bean and Veggie Burritos

Black Bean and Veggie Burritos

Serves: 5Fruits and Vegetables: ½ cup per serving Ingredients Directions Directions Tips Nutrition Facts  Serving size: 1 cup on 1 tortilla; Calories: 230; Carbohydrates: 46 g; Fiber: 9 g; Fat: 4.5 g; Saturated fat: 1.5 g; Sodium: 940 mg This…

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