Serves: 1 Fruits and Vegetables: ¼ cup per serving Ingredients 2 eggs, large 1 slice whole-wheat bread or 1 whole-wheat tortilla (6-inch) 1 tablespoon cheddar cheese, low-fat, shredded 1 tomato, sliced Directions Wash and slice tomato. Beat eggs in microwave-safe…
Serves: 6 Fruits and Vegetables: 1 cup per serving Ingredients 4 ears of corn, raw 2 green onions, chopped 1 jalapeño pepper, seeded and finely chopped (use gloves when handling hot pepper) ¾ cup radishes, thinly sliced 3 tablespoons fresh…
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…
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…
Serves: 8 Fruits and Vegetables: ¾ cup per serving Ingredients 2 cups romaine lettuce, chopped 12 black olives, pitted and sliced (optional) 2 ripe tomatoes, chopped 2 cucumbers, peeled and chopped 1 small onion, chopped (optional) ¼ pound Feta cheese, crumbled…
Serves: 8 Fruits and Vegetables: ¼ cup per serving Ingredients 1 medium butternut squash, peeled and cubed into 1-inch pieces (about 2 cups) 2/3 cup milk, low-fat or fat-free 2 tablespoons butter 2 cups shredded cheese, macaroni and cheese blend of…
Serves: 6 Fruits and Vegetables: 1 cup per serving Ingredients 1 tablespoon vegetable or olive oil 1 medium onion, chopped 1 carrot, chopped 2 garlic cloves, minced ½ cup tomato puree, canned 1 small, fresh, hot chili pepper, seeded and…
Serves: 6 Fruits and Vegetables: 1 cup per serving Ingredients 1 tablespoon vegetable or olive oil 1 medium onion, chopped 2 medium green or red bell peppers, seeded and chopped 1 small head green cabbage, chopped 2-4 garlic cloves, minced…
Serves 8 Fruits and Vegetables ¼ cup per serving Ingredients 8 tortillas, whole-wheat, 6-inch 1 large red or green bell pepper, seeded and chopped 2 cups fresh baby spinach leaves or 1 bag/box (10 oz) chopped frozen spinach, thawed and squeezed…
Serves: 4 Fruits and Vegetables: ¾ cup per serving Ingredients 2 cups broccoli, fresh, coarsely chopped 1 small celery stalk, diced 1 small onion, chopped 1 cup chicken or vegetable broth, low sodium 2 cups milk, low-fat 2 tablespoons cornstarch Dash…