Recipe Source UMass Extension Nutrition Education Program

kale and fish stew

Fish and Kale Stew

Serves: 10Fruits and Vegetables: ¾ cup per serving Ingredients Directions Tip Nutrition Facts Serving size: 1 cup; Calories: 150; Carbohydrates: 17 g; Fiber: 3 g; Fat: 4 g; Saturated fat: 0.5 g; Sodium: 200 mg This material is provided with funding…

Fresh Corn and Radish Salad

Serves: 6Fruits and Vegetables: 1 cup per serving Ingredients Directions Tips Nutrition Facts  Serving size: about 1 cup; Calories: 150; Carbohydrates: 20 g; Fiber: 2 g; Fat: 8 g; Saturated fat: 1.5 g; Sodium: 45 mg This material is provided…

fried rice

Fried Rice

Serves: 6Fruits and Vegetables: ¼ cup per serving Ingredients Directions Nutrition Facts Serving size (without chicken): 1 cup; Calories: 210; Carbohydrates: 29 g; Fiber: 3 g; Fat: 8 g; Saturated fat: 1.5 g; Sodium: 240 mg This material is provided…

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…

Great Grains Trail Mix

Serves: 4Fruits and Vegetables: ¼ cup per serving Ingredients Directions Tips Nutrition Facts  Serving size: ½ cup; Calories: 120; Carbohydrates: 29 g; Fiber: 1 g; Fat: 0.5 g; Saturated fat: 0 g; Sodium: 190 mg Source Adapted from Fall River…

Glazed Carrot Coins

Serves: 6Fruits and Vegetables: ½ cup per serving Ingredients Directions Tip Nutrition Facts Serving size: ½ cup; Calories: 50; Carbohydrates: 8 g; Fiber: 2 g; Fat: 2.5 g; Saturated fat: 0 g; Sodium: 50 mg This material is provided with…

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;…

Green Pear Smoothie

Green Pear Smoothie

Serves: 3Fruits and Vegetables: 1 cup per serving Ingredients  Directions Nutrition Facts Serving size (with coconut water): 1 cup; Calories: 90; Carbohydrates: 22 g; Fiber: 5 g; Fat: 0 g; Saturated fat: 0 g; Sodium: 100 mg Source ChopChopFamily.org This material…

2 glasses of the tropical smoothie

Delicious Tropical Smoothie

Serves: 2Fruits and Vegetables: 1/4 cup per serving Ingredients Directions Nutrition Facts Serving size (with low-fat yogurt): 1 cup; Calories: 140; Carbohydrates: 31 g; Fiber: 3 g; Fat: 1 g; Saturated fat: 0.5 g; Sodium: 45 mg Source Chartwells Food…

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:…

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