Fruit and Vegetables - Recipes for Health

8/6/2019 Fruit and Vegetables - Recipes for Health

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Fruit and Vegetable Recipes

apps.nccd.gov-cookbook


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Table of Contents

1. Apple Fennel Soup

2. Apple-Hazelnut Salad In A Cup

3. Aprium Muffins

4. Artichoke Gondolas

5. Artichokes with Garlic Dip

6. Avocado Green Onion Party Dip

7. Baba Ghanoush (Eggplant Dip)

8. Baked Acorn Squash with Pineapple

9. Baked Buttercup Squash

10. Baked Onions

11. Bean Gazpacho

12. Black Bean and Corn Soup

13. Brown Bag Fruit Mix

14. Cantaloupe Salsa15. Cantaloupe Soup

16. Caribbean Watermelon Salsa

17. Chick-Peas with Sun-Dried Tomatoes

18. Chickpea and Spinach Curry

19. Chickpea Dip

20. ChutneyPineapple Slaw

21. Cranberry Salsa

22. Cucumber Yogurt Dip

23. Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

24. Fat-Free Kiwi Mango Salsa

25. Fresh Northwest Cherry Salsa

26. Mango and Tomatillo Salsa

27. Onion Salsa Salad

28. Papaya Pineapple Salsa

29. Red Pepper Frittata

30. Rhubarb Pico de Gallo

31. Rhubarb, Onion, and Raisin Chutney

32. Roasted Garlic and Green Pea Pasta Sauce

33. Salsa for Everyone

34. South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa

35. Sun-dried tomato hummus

36. Sweet Onion Pineapple Salsa

37. Tomatillo Salsa

38. Tortilla Pizzas

39. Vegetable Curry

40. Vegetable Medley with Salsa Dip


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41. Vegetarian Stuffed Peppers

42. Watermelon Bits

fruitsandveggiesmatter.gov


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1. Apple Fennel Soup

Number of Servings: 4

Cups of Fruits and Vegetables per Person: 0.75

Recipe Summary:

Preparation time: 30 minutes

Ingredients:

2 cups low sodium chicken broth 2 cups water

1/2 cup white wine 2 Golden Delicious apples, peeled, cored and

chopped

1 cup thinly sliced carrots 1 small onion, thinly sliced

1 cup chopped fennel 1 Bay leaf

1/4 tsp dried thyme leaves 6 Peppercorns

4 tsp non-fat plain yogurt

Directions:

In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and

peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes.

Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer.

In blender or food processor, puree mixture; add reserved liquid and blend well.

Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired.

Nutrition FactsApple Fennel Soup

Serving size 1/4 recipe

Amount Per Serving

Calories 100 Calories from Fat 10

% Daily Value (DV)*

Total Fat 1g

Saturated Fat 0g

Cholesterol 0mg

Sodium 80mg

Total Carbohydrate 17g

Dietary Fiber 3g

Sugars 10g

Protein 4g

2%

0%

0%

3%

6%

12%

70%Vitamin A

Vitamin C

Calcium

Iron

15%

4%

4%

Fruit: 1

Vegetable: 1

Milk: 0

Fat: 0

Other: 0

** Diabetic exchanges are calculated based on

the American Diabetes Association Exchange

System. This site rounds exchanges up or

down to equal whole numbers. Therefore,

partial exchanges are not included

Diabetic Exchange**

Carbohydrates: 0

Meat: 0

1fruitsandveggiesmatter.gov Apple Fennel Soup


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* Percent Daily Values are based on a 2,000 calorie diet.

2fruitsandveggiesmatter.gov Apple Fennel Soup


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2. Apple-Hazelnut Salad In A Cup


Cups of Fruits and Vegetables per Person: 1

Recipe Summary:


Ingredients:

2 Tbsp non-fat bottled raspberry vinaigrette 1 apple, diced

1/4 cup dried fruit tidbits 2 Tbsp chopped hazelnuts

1 cup pre-cut mixed greens, rinsed and

drained

Directions:

Layer ingredients, in order, in a large, travel-proof, lidded, insulated cup. When ready to eat, grab a fork

and shake the cup well. Enjoy!

Nutrition FactsApple-Hazelnut Salad In A Cup

Serving size whole recipe

Amount Per Serving


% Daily Value (DV)*

Total Fat 10g

Saturated Fat 2g

Cholesterol 0mg

Sodium 100mg


Dietary Fiber 8g

Sugars 49g

Protein 3g

15%

8%0%

4%

21%

32%

35%Vitamin A

Vitamin C

Calcium

Iron

25%

10%

10%


Fruit: 3

Vegetable: 0

Milk: 0

Fat: 2

Other: 0






Diabetic Exchange**

Carbohydrates: 1

Meat: 0

3fruitsandveggiesmatter.gov Apple-Hazelnut Salad In A Cup


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3. Aprium Muffins



Recipe Summary:


Ingredients:

1 14-ounce box oat bran muffin mix 3/4 cup apple juice

18 finely chopped fresh apriums 3/4 cup raisins

Directions:

Preheat oven to 425 F. Lightly coat about 9 muffin cups with nonstick spray. In medium bowl,

combine muffin mix and juice until just moistened. Stir in apriums and raisins. Spoon batter into muffin

cups until full. Bake 14 minutes or until a toothpick inserted in center comes out clean. Remove muffins

from pan and cool on wire rack.

Nutrition FactsAprium Muffins

Serving size 1/9 of recipe (1 muffin)

Amount Per Serving


% Daily Value (DV)*

Total Fat 5g

Saturated Fat 1gCholesterol 0mg

Sodium 310mg


Dietary Fiber 4g

Sugars 30g

Protein 5g

8%

5%0%

13%

17%

16%

25%Vitamin A

Vitamin C

Calcium

Iron

10%

6%

10%


Fruit: 1

Vegetable: 0

Milk: 0

Fat: 1

Other: 0






Diabetic Exchange**

Carbohydrates: 2

Meat: 0

4fruitsandveggiesmatter.gov Aprium Muffins


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4. Artichoke Gondolas



Recipe Summary:


Ingredients:

4 artichokes (medium size), cooked 1/2 cup sun-dried tomatoes (not oil-packed)

1 eggplant (small), peeled and diced 2 cups low sodium chicken broth

1/4 cup chopped onion 1 Tbsp fresh oregano

1 Tbsp fresh basil 2 cloves garlic, minced

1/4 tsp pepper

Directions:

Halve artichokes lengthwise; remove center petals and fuzzy centers of artichokes. Remove outer leaves

of artichokes; reserve. Trim out hearts and chop finely. Set aside.

Rehydrate tomatoes in boiling water for 3 minutes until softened. Drain and rinse; chop. Cook eggplant

in simmering chicken broth for 10 minutes; drain well. In blender or food processor container place

chopped tomatoes, drained eggplant, onion, herbs, garlic, salt and pepper. Cover and process until

nearly smooth. Taste for seasoning. Stir in chopped artichoke hearts.

To serve, arrange artichoke leaves on a serving platter; spoon 1 heaping teaspoon of the eggplant

mixture onto wide end of artichoke leaves. Garnish with a fresh herb leaf, if desired.

Alternate serving idea: Arrange artichoke leaves on a platter, surrounding a bowl of the eggplant

mixture. Use artichoke leaves to scoop up individual servings of the dip. Dip can be prepared up to 24

hours ahead and chilled until serving time.

Nutrition FactsArtichoke Gondolas

Serving size 1/4 of recipe

Amount Per Serving


% Daily Value (DV)*

Total Fat 1g

Saturated Fat 0g

Cholesterol 5mg

Sodium 470mg


Dietary Fiber 16g

Sugars 10g

Protein 11g

2%

0%

2%

20%

11%

64%

Fruit: 0

Vegetable: 6

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

5fruitsandveggiesmatter.gov Artichoke Gondolas


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4%Vitamin A

Vitamin C

Calcium

Iron

45%

10%

20%


6fruitsandveggiesmatter.gov Artichoke Gondolas


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5. Artichokes with Garlic Dip



Recipe Summary:


Ingredients:

1 cup plain low-fat yogurt 1 Tbsp chopped parsley

1 Tbsp chopped chives 2 tsp chili sauce

2 cloves garlic, minced 1/8 tsp pepper

4 artichokes (medium), prepared and cooked

Directions:

Combine all ingredients except artichokes; blend well. Refrigerate until serving. Serve with cooked

artichokes.

Nutrition FactsArtichokes with Garlic Dip


Amount Per Serving


% Daily Value (DV)*

Total Fat 1g

Saturated Fat 0g

Cholesterol 5mg

Sodium 380mg


Dietary Fiber 11g

Sugars 9g

Protein 11g

1%

0%

2%

16%

9%

44%

8%Vitamin A

Vitamin C

Calcium

Iron

40%

20%

15%* Percent Daily Values are based on a 2,000 calorie diet.

Fruit: 0

Vegetable: 4

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

7fruitsandveggiesmatter.gov Artichokes with Garlic Dip


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6. Avocado Green Onion Party Dip



Recipe Summary:


Ingredients:

1/2 medium avocado, seeded and peeled 1 cup low fat cottage cheese

3/4 cup plain, non-fat yogurt 1/2 cup sliced green onions

1/4 cup shredded carrots 1 Tbsp fresh lemon juice

1/4 cup non-fat mayonnaise 2 cups broccoli florets

1 cup cucumber slices 28 melba toast rounds

Directions:

Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend

cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently

stirring in onions and carrots. Cover and chill. Serve with vegetable crudits and melba toast rounds,

allowing cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving.

Nutrition FactsAvocado Green Onion Party Dip


Amount Per Serving


% Daily Value (DV)*

Total Fat 3g

Saturated Fat 1g

Cholesterol 5mg

Sodium 320mg


Dietary Fiber 3g

Sugars 4g

Protein 8g

5%

3%

2%

13%

6%

12%

30%Vitamin A

Vitamin C

Calcium

Iron

40%

8%

6%


Fruit: 0

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 1

Meat: 1

8fruitsandveggiesmatter.gov Avocado Green Onion Party Dip


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7. Baba Ghanoush (Eggplant Dip)



Recipe Summary:

Preparation time: 1 hour, 30 minutes

Ingredients:

2 large eggplants (1 1/4 lbs) 2 Tbsp tahini

4 cloves garlic, peeled and crushed 3 Tbsp fresh lemon juice or more to taste

4 Tbsp cold water 1/4 tsp salt

1/8 tsp freshly ground black pepper 1/2 tsp olive oil

1 cup chopped tomato 1/2 cup diced onion

Parsley sprigs to garnish (optional)

Directions:

Pierce the eggplants in several places with a toothpick or fork. Wrap each eggplant in aluminum foil

and place on a gas grill or in the oven at 500F. Cook until the eggplants collapse and begin to release a

lot of steam, about 10-15 minutes. Remove the foil and place the eggplants into a bowl of cold water.

Peel while eggplants are still hot and allow them to drain in a colander until cool. Squeeze pulp to

remove any bitter juices and mash the eggplant to a puree.

In a food processor, mix tahini, garlic, onion, tomato, lemon juice, and water until mixture is

concentrated. With the blender running, add the peeled eggplant, salt, pepper, and olive oil.

Serve in a shallow dish and garnish with black pepper, tomatoes, and parsley.

Nutrition FactsBaba Ghanoush (Eggplant Dip)


Amount Per Serving


% Daily Value (DV)*

Total Fat 3g

Saturated Fat 0g

Cholesterol 0mg

Sodium 80mg


Dietary Fiber 5g

Sugars 4g

Protein 2g

4%

0%

0%

3%

4%

20%

4%Vitamin A

Vitamin C 15%

Fruit: 0

Vegetable: 2

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

9fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip)


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Calcium

Iron

4%

4%


10fruitsandveggiesmatter.gov Baba Ghanoush (Eggplant Dip)


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8. Baked Acorn Squash with Pineapple



Recipe Summary:


Ingredients:

1 large acorn squash (approximately 32 oz) 2 tsp ground cinnamon

1 cup crushed pineapple, drained 1 tsp ground nutmeg

1/2 tsp ground allspice 1/2 tsp ground ginger

Directions:

Preheat oven to 350F. Cut the squash in half and remove the seeds. Place each half, cut side down, in

a baking dish. Cover dish and bake for 45 to 60 minutes until squash is soft and tender.

Meanwhile, combine the cinnamon, pineapple, nutmeg, allspice, and ginger. When squash is cooked,

remove from oven. Let it cool for 10 minutes.

Scoop out the pulp from both halves and combine with the pineapple mixture. Replace mixture into

shells and return to the oven and bake for 7 minutes until pineapple mixture is hot and bubbly.

Nutrition FactsBaked Acorn Squash with Pineapple


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 5mg


Dietary Fiber 3g

Sugars 8g

Protein 1g

0%

0%

0%

0%

7%

12%

10%Vitamin A

Vitamin C

Calcium

Iron

35%

6%

8%


Fruit: 0

Vegetable: 2

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

11fruitsandveggiesmatter.gov Baked Acorn Squash with Pineapple


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9. Baked Buttercup Squash



Recipe Summary:


Ingredients:

1 buttercup squash (approximately 2 lbs) 1 Tbsp brown sugar

1 tsp butter salt and pepper

Directions:

Cut squash in half and remove seeds. Place in baking dish cut side down in about 1 inch of water. Bake

at 350F for 40 minutes or until tender.

Remove from oven, and fill each cavity with brown sugar, butter, and salt and pepper to taste. Continue

to bake for 10 minutes.

Variation: substitute other varieties of squash such as acorn squash or Hubbard squash.

Nutrition FactsBaked Buttercup Squash


Amount Per Serving


% Daily Value (DV)*

Total Fat 3g

Saturated Fat 2g

Cholesterol 5mg

Sodium 160mg


Dietary Fiber 8g

Sugars 13g

Protein 4g

4%

8%

2%

7%

16%

32%

810%Vitamin A

Vitamin CCalcium

Iron

130%20%

15%


Fruit: 0

Vegetable: 7Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

12fruitsandveggiesmatter.gov Baked Buttercup Squash


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10. Baked Onions



Recipe Summary:

Preparation time: 2 hours, 15 minutes

Ingredients:

4 medium sweet onions 3/4 cup water

1/4 cup balsamic vinegar 2 tsp cornstarch

2 Tbsp water

Directions:

Preheat oven to 350 F. Peel the onions. Place them side by side into a small casserole dish. Pour the

water and balsamic vinegar over and around the onions, and bake for 2 hours. When softened, thicken

remaining juices with arrowroot or cornstarch mixture. Serve onions with the sauce.

Nutrition FactsBaked Onions

Serving size 1 onion

Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 15mg


Dietary Fiber 2g

Sugars 9g

Protein 1g

0%

0%

0%

1%

6%

8%

0%Vitamin A

Vitamin C

Calcium

Iron

10%

2%

2%


Fruit: 0

Vegetable: 2

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

13fruitsandveggiesmatter.gov Baked Onions


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11. Bean Gazpacho



Recipe Summary:


Ingredients:

4 cups cooked pinto beans 1 qt low sodium tomato juice

4 Tbsp lime juice 2 tsp reduced sodium Worcestershire sauce

16 oz can stewed no salt added tomatoes 2 cups peeled, seeded and chopped cucumber

1 cup thinly sliced celery 1 cup chopped onion

1 cup chopped green pepper 2 tsp minced roasted garlic

1/2 small avocado, peeled and chopped 1 cup fat free croutons

Directions:

Process beans, tomato juice, lime juice, and Worcestershire sauce in food processor or blender; pour

into large bowl. Mix in remaining beans and ingredients, except avocado and croutons. Refrigerate until

chilled about 4 hours.

Mix avocado into soup and pour into bowls; sprinkle with croutons.

Nutrition FactsBean Gazpacho


Amount Per Serving


% Daily Value (DV)*

Total Fat 4g

Saturated Fat 1g

Cholesterol 0mg

Sodium 180mg


Dietary Fiber 15g

Sugars 13g

Protein 14g

5%

3%

0%

8%

18%

60%

20%Vitamin A

Vitamin C

Calcium

Iron

130%

10%

25%


Fruit: 0

Vegetable: 3

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**Carbohydrates: 2

Meat: 1

14fruitsandveggiesmatter.gov Bean Gazpacho


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12. Black Bean and Corn Soup



Recipe Summary:

Preparation time: 6 hours

Ingredients:

15 oz can black beans, drained and rinsed 14-1/2 oz can low sodium Mexican stewed

tomatoes, undrained

14-1/2 oz can low sodium diced tomatoes,

undrained

11 oz can whole kernel corn, drained

4 green onions, sliced 1 small green pepper, sliced

4 ribs celery, diced 3 Tbsp chili powder

1 tsp ground cumin 1 garlic clove, minced

Directions:

Combine all ingredients in slow cooker. Cover and cook on HIGH for 5-6 hours.

Nutrition FactsBlack Bean and Corn Soup


Amount Per Serving


% Daily Value (DV)*

Total Fat 2g

Saturated Fat 0g

Cholesterol 0mg

Sodium 480mg


Dietary Fiber 7g

Sugars 7g

Protein 6g

2%

0%

0%

20%

8%

28%

30%Vitamin A

Vitamin CCalcium

Iron

45%6%

15%


Fruit: 0

Vegetable: 2

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 1

Meat: 0

15fruitsandveggiesmatter.gov Black Bean and Corn Soup


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13. Brown Bag Fruit Mix



Recipe Summary:


Ingredients:

1/2 cup diced apple, unpeeled 1/2 cup sliced banana

1/2 cup grapefruit sections, cut up 2 Tbsp grapefruit or pineapple juice

1/3 cup halved grapes 1/3 cup pineapple tidbits, juice-packed,

drained

Directions:

Mix apple, banana, and grapefruit sections with juice to prevent darkening of apple and banana. Add

grapes and pineapple and chill. (Fresh fruits in season may be substituted, as desired.)

Nutrition FactsBrown Bag Fruit Mix


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 5mg


Dietary Fiber 3g

Sugars 23g

Protein 1g

0%

0%0%

0%

10%

12%

15%Vitamin A

Vitamin C

Calcium

Iron

60%

2%

2%


Fruit: 2

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

16fruitsandveggiesmatter.gov Brown Bag Fruit Mix


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14. Cantaloupe Salsa



Recipe Summary:


Ingredients:

1/2 large ripe cantaloupe 3/4 cup finely diced red bell pepper

1/4 cup finely chopped cilantro 3 Tbsp finely chopped scallions

juice of 1 lime pinch of salt and hot pepper flakes

Directions:

Remove seeds and rind from cantaloupe. (You should have approximately pound cantaloupe flesh.)

Chop cantaloupe into very small diced pieces. Put in diced cantaloupe into a bowl. Add diced red

pepper, cilantro, scallions and lime juice. Stir. Add pinch of salt and pepper flakes. Chill. Serve with

grilled chicken, fish or steaks.

Nutrition FactsCantaloupe Salsa


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 90mg


Dietary Fiber 2g

Sugars 9g

Protein 1g

0%

0%

0%

4%

4%

8%

90%Vitamin A

Vitamin C

Calcium

Iron

160%

2%

2%


Fruit: 1

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

17fruitsandveggiesmatter.gov Cantaloupe Salsa


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15. Cantaloupe Soup



Recipe Summary:


Ingredients:

2 pounds cantaloupe, peeled and chopped 1 Tbsp lemon juice, freshly squeezed

3/4 cup sparkling apple juice 1 cup raspberries

Mint sprigs

Directions:

Pure cantaloupe with lemon juice in a blender until very smooth, about 2 minutes. Stir in juice, season

with salt. Ladle into serving bowls and garnish with mint sprigs and fresh raspberries. Serve

immediately.

Nutrition FactsCantaloupe Soup


Amount Per Serving


% Daily Value (DV)*

Total Fat 1g

Saturated Fat 0g

Cholesterol 0mg

Sodium 40mg


Dietary Fiber 4g

Sugars 23g

Protein 2g

2%

0%

0%

2%

9%

16%

160%Vitamin A

Vitamin C

Calcium

Iron

160%

4%

6%


Fruit: 2

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

18fruitsandveggiesmatter.gov Cantaloupe Soup


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16. Caribbean Watermelon Salsa



Recipe Summary:


Ingredients:

2 cups watermelon, chopped and seeded 1 cup chopped fresh pineapple

1 cup chopped onion 1/4 cup chopped fresh cilantro

1/4 cup orange juice 1 Tbsp jerk seasoning

Directions:

In large bowl, combine all ingredients; mix well. Refrigerate, covered, at least one hour to blend

flavors. Stir before serving.

Nutrition FactsCaribbean Watermelon Salsa


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 105mg


Dietary Fiber 1g

Sugars 6g

Protein 1g

0%

0%

0%

4%

3%

4%

6%Vitamin A

Vitamin C

Calcium

Iron

25%

2%

2%


Fruit: 0

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

19fruitsandveggiesmatter.gov Caribbean Watermelon Salsa


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17. Chick-Peas with Sun-Dried Tomatoes



Recipe Summary:


Ingredients:

1 red onion, small, sliced crosswise and

separated into rings

1/2 tsp rosemary, dried, crumbled

1 medium tomato chopped 2-1/2 cups chick-peas, canned, rinsed and

drained

1 Tbsp olive oil 1/2 cup low-sodium vegetable stock

1 Tbsp balsamic vinegar 2 Tbsp sun-dried tomato bits

Directions:

In a large no-stick frying pan over medium-high heat, warm the oil. Add the onions and rosemary; cook,

stirring frequently, for 2 to 3 minutes, or until tender. Stir in the vegetable stock and chopped tomatoes.

Cook for 3 to 4 minutes, or until all the liquid has evaporated. Stir in the chick-peas, tomato bits and

vinegar; cook for 1 to 2 minutes, or until heated through.

Nutrition FactsChick-Peas with Sun-Dried Tomatoes


Amount Per Serving


% Daily Value (DV)*

Total Fat 6g

Saturated Fat 1g

Cholesterol 0mg

Sodium 490mg


Dietary Fiber 7g

Sugars 4g

Protein 9g

9%

3%

0%

20%

9%

28%

6%Vitamin A

Vitamin C

Calcium

Iron

15%

6%

10%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 1

Other: 0






Diabetic Exchange**

Carbohydrates: 2

Meat: 0

20fruitsandveggiesmatter.gov Chick-Peas with Sun-Dried Tomatoes


24/51


18. Chickpea and Spinach Curry



Recipe Summary:


Ingredients:

1 cup coarsely chopped onion 1-1/2 Tbsp fresh ginger, chopped or grated

1 tsp olive oil 1-1/2 tsp red curry powder

1 19 oz can chickpeas, rinsed and drained 1 14 oz can diced tomatoes with liquid

1 10 oz bag spinach 1/2 cup water

1/4 tsp salt (optional)

Directions:

Combine onion and ginger in food processor and pulse until minced.

Heat oil in large skillet over medium high heat. Add onion mixture and curry. Saut 3 minutes. Add

chickpeas and tomatoes; simmer for 2 minutes.

Stir in spinach, water and salt. Cook another minute or until spinach wilts.

Nutrition FactsChickpea and Spinach Curry


Amount Per Serving


% Daily Value (DV)*

Total Fat 2g

Saturated Fat 0g

Cholesterol 0mg

Sodium 590mg


Dietary Fiber 6g

Sugars 3g

Protein 7g

3%

0%

0%

25%

9%

24%

90%Vitamin A

Vitamin C

Calcium

Iron

50%

10%

15%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 1

Meat: 0

21fruitsandveggiesmatter.gov Chickpea and Spinach Curry


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19. Chickpea Dip



Recipe Summary:


Ingredients:

3 cloves garlic 1/4 cup plain low-fat yogurt

1 Tbsp fresh lemon juice 1 tsp olive oil

1/4 tsp salt 1/4 tsp paprika

1/8 tsp pepper 1 (19 oz) can chickpeas, drained

Directions:

Put all ingredients into a food processor and blend until smooth. Serve at room temperature with pita

chips, crackers, carrots or other dipping vegetables.

Nutrition FactsChickpea Dip


Amount Per Serving


% Daily Value (DV)*

Total Fat 4g

Saturated Fat 0g

Cholesterol 0mg

Sodium 300mg


Dietary Fiber 5g

Sugars 4g

Protein 7g

5%

0%

0%

13%

7%

20%

2%Vitamin A

Vitamin C

Calcium

Iron

6%

8%


Fruit: 0

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 1

Meat: 0

22fruitsandveggiesmatter.gov Chickpea Dip


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20. ChutneyPineapple Slaw



Recipe Summary:


Ingredients:

2 Tbsp chutney 1/2 tsp grated orange peel

2 Tbsp fresh orange juice 2-1/2 cups shredded cabbage

1/2 cup shredded carrot 1 cup coarsely chopped fresh pineapple or 8

oz pineapple tibits

1/4 cup raisins

Directions:

In a large bowl combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage andcarrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Nutrition FactsChutneyPineapple Slaw


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 20mg


Dietary Fiber 2g

Sugars 15g

Protein 1g

0%

0%

0%

1%

7%

8%

50%Vitamin A

Vitamin C

Calcium

Iron

60%

4%

4%


Fruit: 1

Vegetable: 1

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

23fruitsandveggiesmatter.gov ChutneyPineapple Slaw


27/51


28/51


22. Cucumber Yogurt Dip



Recipe Summary:


Ingredients:

2 cups plain low-fat yogurt 2 large cucumbers, peeled, seeded, and grated

1/2 cup nonfat sour cream 1 Tbsp lemon juice

1 Tbsp fresh dill 1 garlic clove, chopped

1 cup cherry tomatoes 1 cup broccoli florets

1 cup baby carrots

Directions:

Peel, seed, and grate one cucumber. Slice other cucumber and set aside. Mix yogurt, grated cucumber,

sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.

Arrange tomatoes, cucumbers, broccoli, and carrots on a colorful platter. Serve with cucumber dip.

Nutrition FactsCucumber Yogurt Dip


Amount Per Serving


% Daily Value (DV)*

Total Fat 2g

Saturated Fat 1g

Cholesterol 5mg

Sodium 90mg


Dietary Fiber 2g

Sugars 11g

Protein 7g

3%

5%

2%

4%

6%

8%

70%Vitamin A

Vitamin C

Calcium

Iron

35%

20%

4%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

25fruitsandveggiesmatter.gov Cucumber Yogurt Dip


29/51


23. Curried Mustard Greens & Garbanzo Beans with Sweet

Potatoes



Recipe Summary:


Ingredients:

2 medium sweet potatoes peeled and sliced

thin

1 medium onion cut in half and sliced thin

2 medium cloves garlic, sliced 1/2 cup + 1 Tbsp low-sodium chicken or

low-sodium vegetable broth

1/2 tsp curry powder 1/4 tsp turmeric

2 cups chopped and rinsed mustard greens 1 15 oz can sodium free diced tomatoes

1 15 oz can garbanzo beans, drained 2 Tbsp extra virgin olive oil

salt and white pepper to taste

Directions:

Steam peeled and sliced sweet potatoes for approximately 5 8 minutes.

While steaming potatoes, slice onion and garlic. Heat 1 Tbsp broth in 12 inch skillet. Saut onion in

broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add garlic, curry

powder, turmeric, and mustard greens. Cook, stirring occasionally until mustard greens are wilted,

about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.

Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes, add a little more broth.Serve mustard greens with mashed sweet potatoes.

Nutrition FactsCurried Mustard Greens & Garbanzo Beans

with Sweet Potatoes


Amount Per Serving


% Daily Value (DV)*

Total Fat 8g

Saturated Fat 1g

Cholesterol 0mg

Sodium 600mg


Dietary Fiber 9g

Sugars 8g

Protein 8g

12%

5%

0%

25%

17%

36%

Fruit: 0

Vegetable: 1

Milk: 0

Fat: 1

Other: 0






Diabetic Exchange**

Carbohydrates: 2

Meat: 0

26fruitsandveggiesmatter.gov Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes


30/51


260%Vitamin A

Vitamin C

Calcium

Iron

50%

8%

15%


27fruitsandveggiesmatter.gov Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes


31/51


32/51


25. Fresh Northwest Cherry Salsa



Recipe Summary:


Ingredients:

2 cups pitted fresh or frozen sweet cherries 1/3 cup chopped fresh basil

1/3 cup finely chopped green bell pepper 2 tsp lemon juice

1/2 tsp Worcestershire sauce 1/2 tsp grated lemon peel

1/4 tsp salt dash of bottled hot pepper sauce

Directions:

Chop cherries in food processor or with a knife. Combine all ingredients; mix well. Refrigerate at least

1 hour.

Nutrition FactsFresh Northwest Cherry Salsa


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 160mg


Dietary Fiber 2g

Sugars 10g

Protein 1g

0%

0%

0%

7%

4%

8%

6%Vitamin A

Vitamin C

Calcium

Iron

30%

2%


Fruit: 1

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

29fruitsandveggiesmatter.gov Fresh Northwest Cherry Salsa


33/51


26. Mango and Tomatillo Salsa



Recipe Summary:


Ingredients:

2 mangos, peeled and diced 10 tomatillos, husked and sliced

1 jalapeno pepper, seeded and sliced 1/4 cup lime juice

1/4 cup diced onion 1/4 cup chopped cilantro

1/2 cup diced tomatoes

Directions:

Combine all of the ingredients in a large bowl. Cover and let sit for at least 2 hours before serving.

Nutrition FactsMango and Tomatillo Salsa


Amount Per Serving


% Daily Value (DV)*

Total Fat 1g

Saturated Fat 0gCholesterol 0mg

Sodium 0mg


Dietary Fiber 2g

Sugars 3g

Protein 1g

1%

0%0%

0%

4%

8%

25%Vitamin A

Vitamin C

Calcium

Iron

25%

0%

2%


Fruit: 1

Vegetable: 1

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

30fruitsandveggiesmatter.gov Mango and Tomatillo Salsa


34/51


27. Onion Salsa Salad



Recipe Summary:


Ingredients:

1 cup diced onions 1 small can diced pimento

1/2 cup green onion 1/4 cup fresh chopped jalapeno, (optional)

8 ounces black eye peas 1 cup diced bell peppers

1 oz fresh garlic, chopped 1/4 cup Italian dressing

1/4 tsp salt 1/8 tsp pepper

Directions:

Combine all items. Let marinate overnight for best flavor. Serve as a side dish or as an appetizer with

low fat crackers.

Nutrition FactsOnion Salsa Salad


Amount Per Serving


% Daily Value (DV)*

Total Fat 3g

Saturated Fat 0g

Cholesterol 0mg

Sodium 430mg


Dietary Fiber 3g

Sugars 3g

Protein 3g

5%

0%

0%

18%

4%

12%

8%Vitamin A

Vitamin C

Calcium

Iron

60%

4%

6%


Fruit: 0

Vegetable: 1

Milk: 0Fat: 1

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

31fruitsandveggiesmatter.gov Onion Salsa Salad


35/51


28. Papaya Pineapple Salsa



Recipe Summary:


Ingredients:

3/4 cup diced ripe papaya 3/4 cup diced fresh pineapple

1/2 cup diced jicama 3 tbsp chopped red onion

1 chili pepper, Serrano or jalapeno 1 garlic clove, minced

2 tsp lime zest 2 tbsp fresh lime juice

1 tbsp minced cilantro

Directions:

Combine papaya, pineapple, jicama, red onion, chili pepper, garlic zest, lime juice, and cilantro. Cover

and refrigerate until ready to serve.

Nutrition FactsPapaya Pineapple Salsa


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 0mg


Dietary Fiber 2g

Sugars 5g

Protein 1g

0%

0%

0%

0%

3%

8%

8%Vitamin A

Vitamin C

Calcium

Iron

60%

2%

2%


Fruit: 0

Vegetable: 0

Milk: 0Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

32fruitsandveggiesmatter.gov Papaya Pineapple Salsa


36/51


29. Red Pepper Frittata



Recipe Summary:


Ingredients:

2 tsp olive oil, divided 1/2 cup chopped celery

2 garlic cloves, minced 1/2 tsp dried oregano

1 Tbsp grated Parmesan Cheese 1 Tbsp chopped fresh flat-leaf parsley

2 cups egg substitute 2 red bell peppers, chopped

1/2 cup chopped onions

Directions:

In a large ovenproof frying pan over medium heat, warm 1 tsp oil. Add the red peppers, celery, onions,

and garlic; cook, stirring frequently for 4 to 5 minutes or until tender. Remove from heat and set aside.

In a large bowl lightly whisk together the egg substitute, parsley, oregano and black pepper. Stir in the

vegetable mixture. In the same frying pan over medium heat warm the remaining 1 tsp. oil. Add the egg

mixture and cook until brown around the edges. Cover the pan and reduce heat to low. Cook for 3 to 4

minutes, or until the eggs are set. Meanwhile, preheat the broiler. Sprinkle the frittata with the

Parmesan. Place the pan about 5 from the heat and broil for 1 to 2 minutes, or until golden brown.

Serve cut into wedges.

Nutrition FactsRed Pepper FrittataServing size 1/4 of recipe

Amount Per Serving


% Daily Value (DV)*

Total Fat 3g

Saturated Fat 1g

Cholesterol 0mg

Sodium 280mg


Dietary Fiber 2g

Sugars 6g

Protein 14g

5%

3%

0%

12%

3%

8%

70%Vitamin A

Vitamin C

Calcium

Iron

260%

8%

15%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 2

33fruitsandveggiesmatter.gov Red Pepper Frittata


37/51


30. Rhubarb Pico de Gallo



Recipe Summary:


Ingredients:

1 cup diced rhubarb 1 cup diced tomatoes

1/2 tsp salt 1 cup diced white onions

1-1/4 cup chopped cilantro juice of 1/2 lime

Directions:

Combine all ingredients in a bowl and mix together. Refrigerate. Serve cold.

Nutrition FactsRhubarb Pico de Gallo


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 150mg


Dietary Fiber 1g

Sugars 2g

Protein 1g

0%

0%

0%

6%

1%

4%

8%Vitamin A

Vitamin C

Calcium

Iron

15%

2%

2%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 0

Other: 0

** Diabetic exchanges are calculated based onthe American Diabetes Association Exchange




Diabetic Exchange**

Carbohydrates: 0

Meat: 0

34fruitsandveggiesmatter.gov Rhubarb Pico de Gallo


38/51


31. Rhubarb, Onion, and Raisin Chutney



Recipe Summary:


Ingredients:

1-1/2 lbs onions, halved lengthwise and cut

crosswise into 1/4-inch slices

3 Tbsp vegetable oil

1 cup golden raisins 3 Tbsp red-wine vinegar

1/8 tsp ground cloves 1/4 cup sugar

1 lb rhubarb, trimmed and cut into 1/2-inch

pieces (about 3 cups)

Directions:

In a large saucepan cook the onions in the oil over moderately low heat, stirring occasionally, until they

are softened. While the onions are cooking, in a bowl combine the raisins, 1/2 cup hot water, the

vinegar, the cloves, and the sugar, let the mixture stand for 15 minutes, and stir it into the onions. Bring

the mixture to a boil, stirring, top it with the rhubarb (do not stir in the rhubarb), and cook the mixture,

covered, at a slow boil for 5 minutes. Stir the mixture, cook it, uncovered, for 3 to 5 minutes more, or

until the rhubarb is just tender, and season the chutney with salt and pepper. The chutney may be made

1 week in advance and kept in an airtight container and chilled. Serve the chutney warm or at room

temperature.

Nutrition FactsRhubarb, Onion, and Raisin Chutney


Amount Per Serving


% Daily Value (DV)*

Total Fat 7g

Saturated Fat 1g

Cholesterol 0mg

Sodium 10mg


Dietary Fiber 4g

Sugars 28g

Protein 3g

11%

5%

0%

0%

14%

16%

2%Vitamin A

Vitamin C

Calcium

Iron

25%

10%

4%


Fruit: 2

Vegetable: 2

Milk: 0

Fat: 1

Other: 0




down to equal whole numbers. Therefore,partial exchanges are not included

Diabetic Exchange**

Carbohydrates: 0

Meat: 0

35fruitsandveggiesmatter.gov Rhubarb, Onion, and Raisin Chutney


39/51


32. Roasted Garlic and Green Pea Pasta Sauce



Recipe Summary:


Ingredients:

1 head garlic or 8 cloves jarred garlic 1 lb (2 cups) frozen peas

1 cup nonfat evaporated milk 1/4 tsp salt

2 Tbsp grated Parmesan cheese 2 Tbsp chopped parsley

Directions:

Preheat the oven to 350F. Cut off the stem end of the head of garlic exposing the cloves inside. Wrap

in foil and bake in the preheated oven 1 hour or until very soft. Unwrap and allow to cool. Or use 8

cloves of jarred garlic.

Drop the peas into boiling water and cook 2 minutes. Drain and toss into a blender. Squeeze the garlic

head toward the cut end to collect all the soft flesh. Add to the peas in the blender along with the

evaporated milk and salt. Blend until smooth.

Push through a sieve and reheat. Serve over pasta with a sprinkling of Parmesan cheese and chopped

parsley on top.

Nutrition FactsRoasted Garlic and Green Pea Pasta SauceServing size 1/4 of recipe

Amount Per Serving


% Daily Value (DV)*

Total Fat 1g

Saturated Fat 0g

Cholesterol 0mg

Sodium 310mg


Dietary Fiber 4gSugars 11g

Protein 9g

2%

0%

0%

13%

7%

16%

35%Vitamin A

Vitamin C

Calcium

Iron

20%

20%

6%


Fruit: 0

Vegetable: 0

Milk: 1

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 1

Meat: 0

36fruitsandveggiesmatter.gov Roasted Garlic and Green Pea Pasta Sauce


40/51


33. Salsa for Everyone



Recipe Summary:


Ingredients:

1 small red onion, coarsely chopped 1 medium green bell pepper, coarsely chopped

1 small bunch (8 to 10 sprigs) fresh parsley

leaves

2 large or extra-large fresh tomatoes, cored

3 Tbsp red wine vinegar 1 Tbsp lemon juice

1 tsp ground cumin Salt and freshly ground pepper to taste

Directions:

Combine the onion, green bell pepper and parsley in a food processor. Process for 10 seconds, scrapedown the sides and process again until the mixture is finely chopped. Halve the tomatoes and squeeze

out most of the juice and seeds. Chop the tomatoes coarsely and then add them to the processor. Pulse

several times to make a textured sauce: little bits of onion and tomato should remain. Transfer the

mixture to a bowl and stir in the vinegar and lemon juice. Put the cumin in a small saucepan and toast

over low heat, stirring, for 2 to 3 minutes at most, just until the cumin starts to smoke. Stir it into the

salsa along with the salt and pepper. Cover and refrigerate until serving time. The salsa will keep about

1 week in the refrigerator. For a hotter version substitute 1 seeded fresh jalapeno pepper for the green

bell pepper. You may also substitute toasted cumin seed for ground cumin.

Nutrition FactsSalsa for Everyone

Serving size 1/2 cup

Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 80mg

Total Carbohydrate 7gDietary Fiber 2g

Sugars 4g

Protein 1g

0%

0%

0%

3%

2%8%

20%Vitamin A

Vitamin C

Calcium

Iron

70%

2%

4%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 0

Other: 0




down to equal whole numbers. Therefore,partial exchanges are not included

Diabetic Exchange**

Carbohydrates: 0

Meat: 0

37fruitsandveggiesmatter.gov Salsa for Everyone


41/51


34. South-of-the-Border Watermelon Walla-Walla Sweet

Onion Salsa



Recipe Summary:


Ingredients:

2 cups chopped seedless watermelon 3/4 cup Walla Walla sweet onion

3/4 cup canned black beans, rinsed and

drained

1/4 cup chopped and seeded jalapeno chilies

1/4 cup chopped fresh cilantro 1 large clove garlic, finely chopped

1 Tbsp brown sugar pinch of salt

Directions:

Stir together all ingredients in bowl. Refrigerate, covered at least 1 hour to blend flavors. Stir before

serving.

Nutrition FactsSouth-of-the-Border Watermelon Walla-Walla

Sweet Onion Salsa


Amount Per Serving


% Daily Value (DV)*

Total Fat 1g

Saturated Fat 0g

Cholesterol 0mg

Sodium 440mg


Dietary Fiber 4g

Sugars 10g

Protein 4g

1%

0%

0%

18%

6%

16%

15%Vitamin A

Vitamin C

Calcium

Iron

15%

4%

8%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

38fruitsandveggiesmatter.gov South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa


42/51


35. Sun-dried tomato hummus



Recipe Summary:

Preparation time: 2 hours, 15 minutes

Ingredients:

2 cans (15 oz) chickpeas, rinsed and drained 1/3 cup fat free yogurt

1/4 cup tahini (sesame seed paste) 3 garlic cloves

1/2 cup chopped sun-dried tomato 1 tsp dried oregano leaves

2 tsp lemon juice

Directions:

Process chick peas, yogurt, tahini, garlic in food processor until smooth. Stir in sun-dried tomato bits

and herbs; season to taste with lemon juice. Refrigerate 2 hours. Spoon hummus into serving bowl andserve with toasted pita wedges.

Nutrition FactsSun-dried tomato hummus


Amount Per Serving


% Daily Value (DV)*

Total Fat 5g

Saturated Fat 1g

Cholesterol 0mg

Sodium 400mg


Dietary Fiber 6g

Sugars 2g

Protein 8g

8%

3%

0%

17%

10%

24%

2%Vitamin A

Vitamin C

Calcium

Iron

10%

8%

15%


Fruit: 0

Vegetable: 0

Milk: 0

Fat: 1

Other: 0






Diabetic Exchange**

Carbohydrates: 2

Meat: 0

39fruitsandveggiesmatter.gov Sun-dried tomato hummus


43/51


36. Sweet Onion Pineapple Salsa



Recipe Summary:


Ingredients:

1/2 cup chopped sweet onion 2 cups chopped pineapple

1/2 cup diced red bell pepper 1 Tbsp chopped fresh cilantro

1 Tbsp chopped jalapeno pepper 1 Tbsp fresh lime juice

Directions:

In medium bowl, combine all ingredients, stirring until blended.

Nutrition FactsSweet Onion Pineapple Salsa

Serving size 1/2 cup

Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 0mg


Dietary Fiber 1g

Sugars 6g

Protein 1g

0%

0%

0%

0%

4%

4%

10%Vitamin A

Vitamin C

Calcium

Iron

90%

2%

2%


Fruit: 1

Vegetable: 0

Milk: 0

Fat: 0

Other: 0

** Diabetic exchanges are calculated based onthe American Diabetes Association Exchange




Diabetic Exchange**

Carbohydrates: 0

Meat: 0

40fruitsandveggiesmatter.gov Sweet Onion Pineapple Salsa


44/51


45/51


38. Tortilla Pizzas



Recipe Summary:


Ingredients:

12 small corn or flour tortillas Vegetable Oil or Margarine

1 (16oz) can refried beans 1/4 cup chopped onion

2 ounces fresh or canned green chili peppers,

diced

6 Tbsp red taco sauce

3 cups chopped vegetables, such as broccoli,

mushrooms, spinach, and bell peppers

1/2 cup (2oz) shredded part-skim mozzarella

cheese

1/2 cup chopped cilantro (optional)

Directions:

Brush one side of each of two tortillas with water. Press the wet sides of the tortillas together to from a

thick crust for the pizza. Brush the outside of the tortillas with a small amount of oil or margarine.

Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside. Heat

refried beans, chopped onion, and half of the diced chili peppers together in a medium saucepan,

stirring occasionally. Remove from heat. Spread about 1/3 cup of the bean mixture on each tortilla

pizza. Sprinkle with 1 tablespoon of taco sauce, then top with 1/2 cup of the chopped vegetables, 1

teaspoon of diced chili peppers, and 1 tablespoon of shredded cheese for each pizza. Return to frying

pan and heat until cheese melts. Top with cilantro, if desired. Serve immediately.

Nutrition FactsTortilla Pizzas

Serving size 1 pizza

Amount Per Serving


% Daily Value (DV)*

Total Fat 7g

Saturated Fat 2g

Cholesterol 5mg

Sodium 370mgTotal Carbohydrate 42g

Dietary Fiber 7g

Sugars 2g

Protein 9g

11%

8%

2%

15%14%

28%

30%Vitamin A

Vitamin C

Calcium

Iron

30%

15%

15%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 1

Other: 0


the American Diabetes Association ExchangeSystem. This site rounds exchanges up or



Diabetic Exchange**

Carbohydrates: 2

Meat: 1

42fruitsandveggiesmatter.gov Tortilla Pizzas


46/51


43fruitsandveggiesmatter.gov Tortilla Pizzas


47/51


39. Vegetable Curry



Recipe Summary:


Ingredients:

2 lbs mixed vegetables (french beans, carrots,

peas, potatoes and cauliflower)

2 onions, chopped

10 mild red chilies 10 tsp poppy seeds

7 cloves garlic 1/2 tsp tumeric

1 inch piece fresh ginger root, grated 3 tsp melted butter

1/2 tsp curry powder 7 oz plain yogurt

3 Tbsp whipped cream 1 tsp sugar

salt to taste

Directions:

Prepare and cook the mixed vegetables according to their type, breaking or cutting large ones into bite

sized pieces.

Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger to a paste.

Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4 minutes. Stir in the curry

powder and cook for a further few minutes. Then add the vegetables and water. Bring to a boil and cook

for a few minutes.

Stir in the yogurt, cream, sugar and salt, heat gently then serve hot with pita bread.

Nutrition FactsVegetable Curry


Amount Per Serving


% Daily Value (DV)*

Total Fat 6g

Saturated Fat 2g

Cholesterol 5mg

Sodium 85mg


Dietary Fiber 11g

Sugars 6g

Protein 8g

9%

10%

2%

4%

11%

44%

180%Vitamin A

Vitamin C 35%

Fruit: 0

Vegetable: 4

Milk: 0

Fat: 1

Other: 0






Diabetic Exchange**

Carbohydrates: 1

Meat: 0

44fruitsandveggiesmatter.gov Vegetable Curry


48/51


Calcium

Iron

15%

20%


45fruitsandveggiesmatter.gov Vegetable Curry


49/51


50/51


41. Vegetarian Stuffed Peppers



Recipe Summary:


Ingredients:

4 red or green bell peppers 2 cups (1 pint) cherry tomatoes

1 medium onion 1 cup fresh basil leaves

3 garlic cloves 2 tsp olive oil

1/4 tsp salt 1/4 tsp pepper

Directions:

Preheat oven to 425F. Lightly oil a large shallow baking pan. Cut peppers in half lengthwise and

remove seeds. Arrange peppers cut sides up in baking pan and lightly oil cut edges of stems. Halvecherry tomatoes and chop onion and basil. Finely chop garlic. In a bowl toss tomatoes, onion, basil,

garlic, olive oil, salt and pepper to taste. Spoon equal portions of mixture into peppers and roast in

upper third of oven until peppers are tender, about 20 minutes.

Nutrition FactsVegetarian Stuffed Peppers


Amount Per Serving


% Daily Value (DV)*

Total Fat 2g

Saturated Fat 0g

Cholesterol 0mg

Sodium 80mg


Dietary Fiber 2g

Sugars 4g

Protein 1g

2%

0%

0%

3%

2%

8%

20%Vitamin A

Vitamin C

Calcium

Iron

120%

2%

4%


Fruit: 0

Vegetable: 1

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

47fruitsandveggiesmatter.gov Vegetarian Stuffed Peppers


51/51


42. Watermelon Bits



Recipe Summary:


Ingredients:

1 cup fresh lime juice 1/2 tsp salt

1/4 tsp hot-pepper sauce 6 cups watermelon, seeded

Directions:

In a small bowl suitable for dipping, stir together lime juice, salt, and hot pepper sauce; adjust

seasoning to taste. Place bowl in center of large platter, arrange watermelon around bowl, and serve

with wooden picks.

Nutrition FactsWatermelon Bits


Amount Per Serving


% Daily Value (DV)*

Total Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 200mg


Dietary Fiber 1g

Sugars 10g

Protein 1g

0%

0%

0%8%

5%

4%

20%Vitamin A

Vitamin C

Calcium

Iron

40%

2%

2%


Fruit: 1

Vegetable: 0

Milk: 0

Fat: 0

Other: 0






Diabetic Exchange**

Carbohydrates: 0

Meat: 0

Documents

Fruit and Vegetables - Recipes for Health