Meal Type Lunch

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…

Greek Salad Wraps

Greek Salad Wraps

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…

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…

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…

bowl of black bean soup

Black Bean Soup

Serves: 8 Fruits and Vegetables: ½ cup per serving Ingredients 1 cup onion, chopped ¾ cup celery, chopped 4 cloves fresh garlic, chopped or ½ teaspoon garlic powder 1½ cup beef broth, low-sodium 2 (15-ounce) cans black beans, drained, rinsed 1…

Butternut Squash Macaroni and Cheese

Butternut Squash Mac and Cheese

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…

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