Meal Type Lunch

bowl of garden ratatouille

Garden Ratatouille

Serves: 8Fruits and Vegetables: 1 cup per serving Ingredients   Directions Tip Nutrition Facts Serving size: 1 ½ cups; Calories: 70; Carbohydrates: 10 g; Fiber: 3 g; Fat: 4 g; Saturated fat: 0 g; Sodium:  10 mg Source Adapted from Morten’s…

Greek Salad Wraps

Greek Salad Wraps

Serves: 8Fruits and Vegetables: ¾ cup per serving Ingredients Dressing Ingredients Directions Dressing  Nutrition Facts Serving size (made without black olives and onion): 1 tortilla with about ¾ cup filling; Calories: 210; Carbohydrates: 24 g; Fiber: 1 g; Fat: 9 g; Saturated fat: 3.5 g;…

tomato sauce

Farmer-Style Tomato Sauce

Serves: 6Fruits and Vegetables: 1 cup per serving Ingredients Use 10 large tomatoes (about 5 pounds) Directions Tips Nutrition Facts Serving size: about 1 cup; Calories: 35; Carbohydrates: 8g ; Fiber: 2 g; Fat: 0 g; Saturated fat: 0 g; Sodium:…

Fiesta Taco Salad

Fiesta Taco Salad

Serves: 10Fruits and Vegetables: ¾ cup per serving Ingredients  Directions Tips Nutrition Facts Serving size: 1½ cups; Calories: 180; Carbohydrates: 21 g; Fiber: 4 g; Fat: 5 g; Saturated fat: 1.5 g; Sodium: 320 mg This material is provided with…

bowl of asian linguine salad

Asian Linguini Salad

Serves: 12Fruits and Vegetables: ¾ cup per serving Ingredients Dressing Ingredients Directions Tips Nutrition Facts Serving size: 1 cup; Calories: 270; Carbohydrates: 44 g; Fiber: 7 g; Fat: 8 g; Saturated fat: 1 g; Sodium: 260 mg This material is…

Baked Potato Primavera

Baked Potato Primavera

Serves 4Fruits and Vegetables: 2½ cups per serving Ingredients Directions Tips Nutrition Facts  Serving size: 1 potato; Calories: 280; Carbohydrates: 60 g; Fiber: 4 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 100 mg Source  Adapted from What’s Cooking?…

Black Bean and Veggie Burritos

Black Bean and Veggie Burritos

Serves: 5Fruits and Vegetables: ½ cup per serving Ingredients 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 material…

bowl of black bean soup

Black Bean Soup

Serves: 8Fruits and Vegetables: ½ cup per serving Ingredients Directions Nutrition Facts Serving size: 1 cup; Calories: 160; Carbohydrates: 30 g; Fiber: 8 g; Fat: 1 g; Saturated fat: 0 g; Sodium: 440 mg       Source Adapted from the…

Butternut Squash Macaroni and Cheese

Butternut Squash Mac and Cheese

Serves: 8Fruits and Vegetables: ¼ cup per serving Ingredients  Directions Tips Nutrition Facts Serving size: about 1 cup; Calories: 240; Carbohydrates: 32 g; Fiber: 4 g; Fat: 8 g; Saturated fat: 3.5 g; Sodium: 180 mg This material is provided with…

butternut squash soup

Butternut Squash Soup

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…

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