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A directory of food pantries and meal sites in Fulton & Montgomery Counties. Updated 9/30/14


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Recipes: Main Dishes & Casseroles

20 Minute Chicken Creole

Serving Size: 1 cup
Yield: 8 Servings

Ingredients:
1 tablespoon vegetable oil
2 boneless, skinless chicken breasts
(1 – 1 1/2 pounds)
1 can diced tomatoes with juice (14.5 oz.)
1 cup chili sauce
1 large green pepper, chopped
2 ribs celery, chopped
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon dried parsley
1⁄4 teaspoon cayenne pepper
1⁄4 teaspoon salt
cooked brown rice or whole wheat pasta
1 small onion, chopped

Directions:
1. Heat pan over medium-high heat (350 degrees in an electric skillet). Add vegetable oil and chicken and cook until no longer pink when cut (5-7 minutes).
2. Reduce heat to medium (300 degrees in electric skillet).
3. Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, cayenne pepper, and salt.
4. Bring to a boil; reduce heat to low and simmer, covered for 10-15 minutes.
5. Serve over hot, cooked rice or pasta.

Nutrition Facts: Calories, 140; Calories from fat, 25; Total fat, 2.5g; Saturated fat,  0g; Trans fat 0g; Cholesterol, 35mg; Sodium, 270mg; Total Carbohydrate, 15g;  Fiber, 1g; Protein, 15g; Vitamin A, 6%; Vitamin C, 50%; Calcium, 6%; Iron, 6%.

Source: Oregon State University Extension Service, www.foodhero.org

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Almond Crusted Chicken

Yield: 4 servings 

Ingredients:
4 (6 oz. each) boneless, skinless chicken breasts
1/4 cup all-purpose flour
6 Tbsp. slivered almonds, chopped
2 Tbsp. grated Parmesan cheese
1/2 cup egg substitute
2 Tbsp. fresh lemon juice
4 tsp. olive oil 1 cup water
4 tsp. chopped fresh parsley
8 oz. chicken broth 

Directions
1. Mix chopped almonds and Parmesan cheese together in a small, shallow bowl.
2. Dredge chicken breast in flour, dip in egg white, and then roll in chopped almonds and Parmesan cheese.
3. Heat oil in a large skillet over medium-high heat. Brown the chicken in the skillet for 2-4 minutes. Remove chicken and place in a 9"x13" baking dish lightly sprayed with nonstick cooking spray.
4. Deglaze the skillet with lemon juice and chicken stock. Add chopped parsley and pour over the chicken.
5. Bake the chicken at 375˚ F for 15-20 minutes or until done.

Nutrition Information per Serving Calories: 380 Fat: 15g Saturated Fat: 2.5g Cholesterol: 6mg Sodium: 380mg Carbohydrate: 10g Fiber: 1.5g Protein: 48g

Source: Cooperative Extension System, www.extension.org

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Apple Chicken Stir Fry

Yield: 10 servings

Ingredients:
1 pound cubed boneless, skinless, chicken breast
½ cup onion, vertically sliced
1 ¾ cups (3-4 medium) carrots, thinly sliced
1 ½ teaspoon vegetable oil
1 teaspoon dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 tablespoon water
1 medium baking apple, cored and thinly sliced
1 tablespoon oil
cups cooked brown rice

Directions:
1. Stir-fry cubed chicken breast in 1 tablespoon vegetable oil in non-stick skillet until lightly browned and cooked. Remove from skillet.
2. Stir-fry onion, carrots and basil in oil in same skillet until carrots are tender.
3. Stir in pea pods and water. Stir-fry 2 minutes.
4. Remove from heat; stir in apple.
5. Add to chicken, serve hot over cooked rice.

Nutrition Facts: Calories: 330, Carbohydrates: 30g, Total Fat: 7.7g, Cholesterol: 66mg, Saturated Fat: 1.1g, Dietary Fiber: 5g, Sodium: 117mg, Protein: 29g.

Source: www.fruitsandveggiesmorematters.org

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Asparagus with Sole

Preparation time: 1 hour
Yield: 4 Servings

Ingredients:
1 lb. asparagus, tough ends trimmed
1 lb. Sole fillets (4 pieces, approximately the same size)
¼ tsp. salt
½ tsp. grated lemon or lime peel
4 T. lemon or lime juice, freshly squeezed
⅛ tsp. black pepper
1 T. chives, finely chopped
1 tsp. mustard

Directions:
1. Preheat oven to 400°F.  Spray a 9x13-inch baking dish with non-stick cooking   spray. Set aside.
2. Wash and cut asparagus into 3-inch pieces. Place in a large saucepan in lightly salted water.
3. Cook over medium heat for 5 minutes, drain. Set aside.
4. Season the skin side of the sole fillets with salt and lemon or lime peel.
5. Place asparagus spears at one end of each fillet.
6. Roll up fillets with asparagus spears inside and secure with plain round toothpicks.
7. Place fillets in the prepared baking dish.
8. In a small bowl, combine remaining ingredients and pour over fish.
9. Bake 15 to 20 minutes or until fish is white in color and flakes easily with a fork.

Nutrition Facts per Serving: Calories 130, Total Fat 2 g (2% DV), Saturated Fat 0 g (0% DV), Cholesterol 55 mg (18% DV), Sodium 270 mg (11% DV), Total Carbohydrate 6 g (2% DV), Dietary Fiber 2 g (20% DV), Sugars 2 g, Protein 24 g, Vitamin A 25%, Vitamin C 30%, Calcium 4%, Iron 8%.

Source: University of Nebraska-Lincoln Extension

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Baked Beef Empanadas

Serving Size: 3 empanadas
Yield: 12 servings

Ingredients:
½ pound boneless beef top sirloin, diced (remove visible fat first)
1 cup finely chopped red potato
1 cup beef broth
¼ tsp. black pepper
¼ tsp. salt
¼ tsp. ground cumin
¼ tsp. allspice
1 cup finely chopped onion
1 Tbsp. finely chopped cilantro
1 Tbsp. cornstarch
1 Tbsp. water
36 wonton wrappers
Cooking spray

Directions
1. Preheat oven to 400°.
2. Combine first nine ingredients (through cilantro) in saucepan. Bring to a boil over medium heat, stirring occasionally. Reduce heat and simmer for 8 minutes (or until potato is done).  Remove from heat and cool.
3. Place 2 baking sheets in oven.
4. Drain meat mixture in a colander. Discard liquid.  Finely chop meat mixture with a knife or in food processor (do not over chop in food processor).
5. Whisk together cornstarch and water.
6. Place 1 Tbsp. beef mixture into center of wanton wrapper. Moisten the edges with cornstarch mixture. Bring opposite corners together to form a triangle. Pinch the edges to seal. Place on a wire rack. Repeat with remaining beef mixture and wrappers, keeping remaining wrappers under a damp towel to keep them from drying out.
7. Remove baking sheet from oven and coat with cooking spray.  Arrange empanadas in a single layer on cooking sheets and coat with cooking spray.
8. Bake at 400° F for 8 minutes or until golden, turning once.

Nutrition Facts Per serving: Calories: 113 Fat: 1.1g Protein: 7.4g Carbohydrate: 17.8g Fiber: 1g Sodium: 202mg   

Source: Cooperative Extension Service, www.extension.org

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Baked Chicken with Vegetables

Serving Size: 1/6th of recipe
Yield: 6 servings

Ingredients:
4 sliced potatoes
6 sliced carrots
1 large quartered onion
1 raw chicken - cleaned and cut into pieces, skin removed
1/2 cup water
1 teaspoon thyme
1/4 teaspoon pepper

Directions:
1. Preheat oven to 400 degrees.
2. Place potatoes, carrots and onions in a large roasting pan.
3. Put chicken pieces on top of the vegetables.
4. Mix water, thyme and pepper. Pour over chicken and vegetables.
5. Spoon juices over chicken once or twice during cooking.
6. Bake at 400 degrees for one hour or more until browned and tender.

Nutrition Facts: Calories, 190; Calories from fat, 30; Total fat,  3.5g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 75mg; Sodium, 135mg; Total Carbohydrate,13g; Fiber, 5g; Protein, 26g; Vitamin A, 210%; Vitamin C, 40%; Calcium, 6%; Iron, 15%.

Source: Adapted from: Go with Chicken Eau Claire County, 2002, University of Wisconsin Cooperative Extension Service. USDA, Snap-ed Connection.

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Baked Fish with Creole Sauce

Serving Size: 4 ounces
Yield: 4 Servings

Ingredients:
1 pound fresh or frozen, unbreaded fish fillets
½ onion, thinly sliced
½ green pepper, thinly sliced
1 (8-ounce) can tomato sauce
1 tsp. chili powder
¼ tsp. salt
⅛ tsp. pepper

Directions:
1. Thaw fish in refrigerator overnight.
2. Preheat oven to 375°F.
3. Arrange fish in a single layer in a baking dish.
4. Top fish with onion and pepper slices.
5. In a separate bowl, mix tomato sauce, chili powder, salt, and pepper.
6. Pour tomato sauce mixture over fish and vegetables.
7. Cover dish and bake until fish flakes easily with a fork (20-30 minutes).

Note: If fish is more than one layer thick in Baking dish, cooking time will be longer.

Nutrition Facts: Calories, 140; Total Fat, 2 g, 3%; Saturated and trans fat, 0g; Cholesterol, 45 g, 15%; Sodium, 560 mg, 23%, Total Carbohydrate, 6 g, 2%; Fiber, 1 g, 4%;  Sugar, 3 g; Protein, 23 g.

Source: Eating Smart-Being Active Curriculum, USDA, Expanded Food and Nutrition Program.

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Baked Pork Chops with Apple Cranberry Sauce

Baked Pork Chops with Apple Cranberry Sauce
Serving Size: 1 pork chop, ¼ C sauce, 2 orange segments
Yield: 4 servings

Ingredients:
For pork chops:
4 boneless pork chops (about 3 oz each)
¼ tsp ground black pepper
1 medium orange, rinsed, for ¼ tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
½ Tbsp olive oil

For sauce:
¼ C low-sodium chicken broth
1 medium apple, peeled and grated (about 1 C) (use a grater to make thin layers of apple)
½ cinnamon stick (or 1/8 tsp ground cinnamon)
½ C dried cranberries (or substitute raisins)
½ C 100 percent orange juice

Directions:
1. Preheat oven to 350 ºF.
2. Season pork chops with pepper and orange zest.
3. In a large sauté pan, heat olive oil over medium heat. Add pork chops, and cook until browned on one side, about 2 minutes. Turn over and brown the second side, an additional 2 minutes. Remove pork chops from the pan, place them on a nonstick baking sheet, and put in the oven to cook for an additional 10 minutes (to a minimum internal temperature of 160 °F).
4. Add chicken broth to the sauté pan and stir to loosen the flavorful brown bits. Set aside for later.
5. Meanwhile, place grated apples, cinnamon stick, and bay leaf in a small saucepan. Cook over medium heat until the apples begin to soften.
6. Add cranberries, orange juice, and saved broth with flavorful brown bits. Bring to a boil, and then lower to a gentle simmer. Simmer for up to 10 minutes or until the cranberries are plump and the apples are tender. Remove the cinnamon stick.
7. Peel the orange used for the zest, and cut it into eight sections for garnish.
8. Serve one pork chop with ¼ cup of sauce and two orange segments.

Nutrition Facts: Calories, 232; Total fat, 7g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 50mg; Sodium, 42mg; Total Carbohydrate, 25g; Fiber, 2g; Protein,18 g; Vit. A,2%; Vit. C, 60%; Calcium, 0%; Iron, 6%.

Source: Keep the Beat Recipes, Deliciously Healthy Family Meals

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Baked Trout Olé

Serving Size: 1 piece
Yield: 6 Servings

Ingredients:
2 pound trout fillet, cut into 6 pieces (any kind of fish can be used)
3 tablespoons lime juice (about 2 limes)
1 medium tomato, chopped)
½ medium onion, chopped.)
3 tablespoons cilantro, chopped
½ teaspoon olive oil
¼ teaspoon black pepper
¼ teaspoon salt
¼ teaspoon red pepper (optional)

Directions:
1. Preheat oven to 350º F
2. Rinse fish and pat dry. Place into baking dish.
3. In a separate dish, mix remaining ingredients together and pour over fish.
4. Bake for 15-20 minutes or until fork-tender.

Nutrition Facts: Calories: 236; Fat: 9 g; Saturated fat: 3 g; Cholesterol: 104 mg; Sodium: 197 mg; Calcium: 60 mg; Iron: 1 mg; Fiber: less than 1 g; Protein: 34 g; Carbohydrate: 2 g; Potassium: 865 mg.

Source: A Healthier You, Centers for Disease Control and Prevention

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Basic Quiche

Serving Size: 1/6 of recipe
Yield: 6 servings 

Ingredients:
1 (9-inch) baked pie shell
1 cup chopped vegetables, cooked and drained (broccoli, zucchini, or mushrooms)
1/2 cup shredded cheese
3 beaten eggs
1 cup skim milk
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon garlic powder 

Directions:
1. Preheat the oven to 375 degrees.
2. Shred the cheese using a grater. Put it in a small bowl for now.
3. Chop the vegetables until you have 1 cup of chopped vegetables.
4. Cook the vegetables until they are cooked, but still crisp.
5. Put the cooked vegetables and shredded cheese into a pie shell.
6. Mix the eggs, milk, salt, pepper, and garlic powder in a bowl.
7. Pour the egg mix over the cheese and vegetables
8. Bake for 30-40 minutes, or until a knife inserted near the center comes out clean.
9. Let the quiche cool for 5 minutes before serving

Nutrition Facts: Calories, 210; Calories from fat, 110; Total fat,  13g; Saturated fat, 5g; Trans fat 0g; Cholesterol, 115mg; Sodium, 450mg; Total Carbohydrate, 14g; Fiber, 1g; Protein, 9g; Vitamin A, 10%; Vitamin C, 25%; Calcium, 15%; Iron, 8%.

Source: Adapted from: Pennsylvania Nutrition Education Network Website Recipes. USDA, Snap-ed Connection.

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Bean and Cheese Enchiladas

Serving Size: 1/2 enchilada
Yield: 16 Servings

Ingredients:
2 cans black beans (15oz each)
1⁄2 cup salsa
1 1⁄2 cups corn (frozen or canned/drained)
1 1⁄2 cups cheese, shredded
8 10" tortillas, whole wheat
1 can enchilada sauce (15oz)

Directions:
Preheat oven to 350 degrees.
1. Lightly oil or spray a 9 x 13-inch baking dish.
2. Mix beans, salsa, corn, and half of the cheese together in a bowl.
3. Spoon about 1/2 cup of the bean mixture onto each tortilla.
4. Roll the tortilla and place seam-side down in baking dish.
5. Pour enchilada sauce over top of tortillas and sprinkle with remaining cheese.
6. Bake for 15-20 minutes, or until hot.

Notes:
This dish can be prepared in a microwave safe dish. Prepare as above and cook on HIGH for 7-10 minutes, or until steaming hot. Covering the dish will reduce spattering.

Pinto beans or kidney beans may be substituted for the black beans.

Nutrition Facts: Calories, 180; Calories from fat, 50; Total fat,  5g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 10mg; Sodium, 600mg; Total Carbohydrate, 24g; Fiber, 5g; Protein, 8g; Vitamin A, 6%; Vitamin C, 2%; Calcium, 10%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

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Beef Stroganoff

Serving Size: 6 ounces
Yield: 5 servings

Ingredients:
1 pound lean beef (top round)
2 teaspoons vegetable oil
¾ tablespoon onion, finely chopped
1 pound mushrooms, sliced
¼ teaspoon salt
Black pepper to taste
¼ teaspoon nutmeg
½ teaspoon dried basil
¼ cup white wine
1 cup plain yogurt, low-fat
6 cups cooked macaroni, cooked in unsalted water

Directions:
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes.
2. Add beef and sauté for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot.
3. Add remaining oil to pan; sauté mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine and yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.

Tip: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour, but cornstarch has double thickening power. These calories are not figured into the nutrients per serving.

Nutrition Facts: Calories: 499; Total fat: 10 g; Saturated fat: 3 g.

Source: A Healthier You, Centers for Disease Control and Prevention

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Black Skillet Beef with Greens and Red Potatoes

Yield: 6 servings

Ingredients:
1 pound beef (top round)
1 tablespoon paprika
1 1⁄2 teaspoon oregano
1⁄2 teaspoon chili powder
1⁄4 teaspoon garlic powder
1⁄4 teaspoon black pepper
1⁄8 teaspoon red pepper
1⁄8 teaspoon mustard (dry)
8 potatoes (red-skinned, halved)
3 cups onion (finely chopped)
2 cups beef broth
2 garlic clove (large, minced)
2 carrot (large, peeled, cut into very thin 2 1/2 inch strips)
2 kale (bunches)
non-stick cooking spray

Directions:
1. Partially freeze beef. Thinly slice across the grain into long strips 1/8 inch thick and 3 inches wide.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet nonstick cooking spray. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
6. Stir in carrots, lay greens over top and cook, covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread for dunking.

Nutrition Facts: Calories, 320; Calories from fat, 30; Total fat, 3.5g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 35mg; Sodium, 410mg; Total Carbohydrate, 54g; Fiber, 9g; Protein, 23 g; Vit. A, 290%; Vit. C, 170%; Calcium, 15%; Iron, 25%.

Source: http://recipefinder.nal.usda.gov

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Blast-off Burritos

Serving Size: 1/2 burrito
Yield: 8 Servings

Ingredients:
4 eggs
1⁄4 cup milk
1 teaspoon vegetable oil
1 cup refried beans, fat free
4 10" tortillas, flour
1⁄2 cup cheddar cheese, shredded
1 tomato, chopped
salt
pepper
chili powder 

Directions:
1. Mix eggs, milk, and seasonings in a bowl.
2. Heat oil in pan over medium-high heat (350 degrees in an electric skillet).
3. Stir in the eggs and cook until firm.
4. Warm the refried beans in a separate pan.
5. Warm the tortillas on a griddle or wrap in foil and heat in the oven.
6. On each tortilla, layer 1/4 refried beans, eggs, cheese, and tomato.
7. Roll the burrito, cut in half and enjoy!

Notes:
Try your favorite salsa in place of the tomato.
Use other vegetables from your refrigerator, such as green or red bell peppers, or cooked corn.
Serve with guacamole or light sour cream.

Nutrition Facts: Calories, 220; Calories from fat, 70; Total fat,  8g; Saturated fat, 3g; Trans fat 0g; Cholesterol, 115mg; Sodium, 460mg; Total Carbohydrate, 25g; Fiber, 3g; Protein, 10g; Vitamin A, 6%; Vitamin C, 6%; Calcium, 15%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

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Brazilian Black Beans and Sausage

Brazilian Black Beans and Sausage

Serving Size: 1 cup
Yield: 8 servings

Ingredients:
2 teaspoons vegetable oil
8 ounces low-fat polish kielbasa sausage, cut into small pieces
1 large onion, chopped
1 clove garlic, minced, or 1/8 teaspoon garlic powder
1 red bell pepper, chopped
1 teaspoon ground cumin
1 cup uncooked rice
1 can (15 ounces) black beans, drained and rinsed
2 cups water

Directions:
1. Heat oil over medium-high heat (350 degrees in an electric skillet); sauté sausage and onion until onion is clear.
2. Add remaining ingredients
3. Bring to boil over high heat, reduce heat to low, cover, and simmer for 20 minutes.
4. Refrigerate leftovers within 2 hours.

Notes:
   - Add mushrooms or green bell peppers for variety.
   - If you like spicy food, add some cayenne pepper or chili powder.
   - Use brown rice to add fiber; increase the simmering time to 40 minutes.

Nutrition Facts: Calories, 190; Calories from fat, 35; Total fat, 4g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 20mg; Sodium, 420mg; Total Carbohydrate, 28g; Fiber, 3g; Protein, 8 g; Vit. A, 10%; Vit. C, 35%; Calcium, 2%; Iron, 8%.

Source: Oregon State University Extension

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Brown Rice with Sizzling Chicken and Vegetables

Serves: 4

Ingredients:
3 cups hot cooked brown rice
3 tbsp. low-sodium soy sauce
¼ cup water
1 tbsp. honey
1 tbsp. cornstarch
1 ½ tbsp. canola or corn oil
1 lb. boneless chicken breast, cut into 1-inch cubes
2 cloves garlic, minced
1 small white onion, cut into small wedges (about 1/8-inch thick)
3 medium carrots, peeled and thinly sliced diagonally (1 cup total)
1 ½ cups small broccoli florets
1 medium red bell pepper, cut into 1-inch pieces

Directions:
1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
2. Heat oil in a wok or large skillet. Add minced garlic; sauté about 1minute until garlic is golden.
3. Add chicken; cook about 5-6 minutes, then push chicken to the side.
4. Add onions to center of skillet; cook until slightly tender and push to the side.
5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side.
6. Pour soy sauce mixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens.
7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

Nutrition Facts: Calories, 410; Calories from fat, 90; Total fat, 10g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 75mg; Sodium, 580mg; Total Carbohydrate, 49g; Fiber, 6g; Protein, 30g; Vit. A, 190%; Vit. C, 110%; Calcium, 6%; Iron, 10%.

Source: www.choosemyplate.gov

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Cheesy Polenta Pie

Serving Size: 1 cup
Yield: 12 Servings 

Ingredients:
1⁄2 pound ground beef, lean (85%)
1⁄2 medium onion, chopped
1 can kidney beans, drained (15.5oz)
1 can diced tomatoes with juice (14.5 oz.)
1 can corn, drained
1⁄2 teaspoon cumin powder
1 teaspoon garlic powder
1⁄2 teaspoon oregano
1⁄2 teaspoon pepper
1 1⁄3 tablespoons chili powder, divided
1 1⁄2 teaspoons salt, divided
1 cup yellow cornmeal
1 teaspoon sugar
2 1⁄2 cups water
1 cup grated cheddar 

Directions:
1. Brown meat and onion in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add beans, tomatoes, corn, 3 teaspoons chili powder, cumin, garlic powder, oregano, salt and pepper. Reduce heat to low (250 degrees in an electric skillet), cover and heat thoroughly.
As filling heats, mix cornmeal, salt, sugar and 1 teaspoon chili powder with water in a small saucepan. Cook over medium heat, stirring constantly until thickened, about 2 minutes. Add cheddar and mix well.
3. Spread cornmeal mixture over chili mixture.
4. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.

Tip: Substitute 1-2 tablespoons taco seasoning mix for the last 6 ingredients in the filling in step 2 (chili powder, cumin, garlic powder, oregano, salt and pepper.)

Nutrition Facts: Calories, 170; Calories from fat,45 ; Total fat,  5g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 20mg; Sodium, 420mg; Total Carbohydrate, 21g; Fiber, 4g; Protein, 10g; Vitamin A, 8%; Vitamin C, 8%; Calcium, 10%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

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Chicken and Spanish Rice

Serving Size: 1½ cups
Yield: 5 servings

Ingredients:
1 cup onions, chopped
¼ cup green peppers
2 teaspoons vegetable oil
1 can (8 ounces) tomato sauce*
1 teaspoon parsley, chopped
½ teaspoon black pepper
1¼ teaspoons garlic, minced
5 cups brown rice, cooked in unsalted water
3½ cups chicken breasts, cooked, skin and bone removed, and diced

Directions:
1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken. Heat through.

Tip: *Reduce sodium by using one 4-oz can of no-salt-added tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 226 mg.

Nutrition Facts: ): Calories: 428, Total fat: 52 g, Saturated fat: 2 g, Cholesterol: 80 mg, Sodium: 341 mg, Fiber: 8 g, Protein: 29 g, Carbohydrate: 35 g, Potassium: 545 mg.

Source: A Healthier You, Centers for Disease Control and Prevention

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Chicken Marsala

Serving Size: 1 chicken breast with ⅓ cup sauce
Yield: 4 servings

Ingredients:
1/8 teaspoon black pepper
1/4 teaspoon salt
1/4 cup flour
4 chicken breasts, boned, and skinless (5 oz.)
1 tablespoon olive oil
1/2 cup Marsala wine
1/2 cup chicken stock, skim fat from top
1/2 lemon, fresh lemon juice
1/2 cup mushrooms, sliced
1 tablespoon fresh parsley, chopped

Directions:
1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
5. Cover and cook for about 5-10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.

Nutrition Facts: Calories: 285; Total fat: 8 g; Saturated fat: 2 g; Cholesterol: 85 mg; Sodium: 236 mg; Fiber: 1 g; Protein: 33 g; Carbohydrate: 11 g; Potassium: 348 mg.

Source: A Healthier You, Centers for Disease Control and Prevention

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Chicken Oriental Kabobs

Serving Size: ½ chicken breast kabob
Yield: 8 servings

Ingredients:
8 chicken breasts, boneless and skinless
8 fresh mushrooms
Black pepper to taste
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks
8 cherry tomatoes
1 can (6 ounces) frozen, concentrated apple juice, thawed
1 cup dry white wine
2 tablespoons soy sauce, low-sodium
Dash ground ginger
2 T tablespoons vinegar
¼ cup vegetable oil

Directions:
1. Sprinkle chicken breasts with pepper.
2. Thread eight skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato.
3. Place kabobs into shallow pan.
4. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1 hour.
5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Discard any leftover marinade.

Nutrition Facts: Calories: 359; Total fat: 11 g; Saturated fat: 2 g; Cholesterol: 66 mg; Sodium: 226 mg; Fiber: 3 g; Protein: 28 g; Carbohydrate: 34 g; Potassium: 756 mg

Source: A Healthier You, Centers for Disease Control and Prevention

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Chicken, Broccoli & Cheese Skillet Meal

Serving Size 1 cup
Yield: 6 servings

Ingredients:
2 whole skinless, boneless chicken breasts (1 1/2 pounds) cut in 1" cubes
2 teaspoons vegetable oil
1 1⁄2 cups or more chopped broccoli, fresh or frozen
1 can (14 1/2 ounces) low sodium chicken broth
1 can (14 1/2 ounces) low sodium cream of chicken soup
1 teaspoon pepper
2 cloves garlic, or 1/4 teaspoon garlic powder
2 cups small shell pasta, uncooked
1 cup (4 ounces) cheddar cheese, shredded

Directions:
1. Heat oil in skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink, about 2-3 minutes.
2. Add broccoli, broth, soup, salt, pepper, garlic, and pasta. Bring to a boil.
3. Reduce heat to lowest setting, cover, and simmer for 20 minutes, or until pasta is tender.
4. Stir occasionally to prevent sticking.
5. Add more liquid if needed.
6. Add cheese during last two minutes.
7. Refrigerate leftovers within 2 hours.

Notes: Use whole wheat pasta when available.

Nutrition Facts: Calories, 390; Calories from fat, 110; Total fat,  13g; Saturated fat, 5g; Trans fat 0g; Cholesterol, 95mg; Sodium, 520mg; Total Carbohydrate, 32g; Fiber, 2g; Protein, 36 g; Vit. A, 10%; Vit. C, 15%; Calcium, 15%; Iron, 10%.

Oregon State University Extension

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Curried Chicken with Raisins and Mushrooms

Yield: 4 servings

Ingredients:
1½ tsp olive oil, extra virgin or virgin
2 boneless, skinless chicken breasts (about 12 oz), diced into 1-inch cubes
2 cups sliced fresh white mushrooms
2 cups sliced cremini mushrooms
½ medium red bell pepper, cut into ¾” squares
2 cups chicken broth, lower sodium
1 cup raisins
2 cups instant whole-grain rice
1½ tbsp curry powder

Directions:
1. Heat olive oil in large sauté pan.
2. With heat on medium-high, place chicken in pan and cover with lid.
3. Cook chicken about 5 minutes.
4. Add mushrooms and peppers to pan and sauté 3-4 minutes.
5. Add chicken broth.
6. Gently mix in raisins, rice, and curry powder; bring to boil, reduce heat and cover.
7. Simmer until rice is done; fluff with fork and let sit 3-5 minutes before serving.

Nutrition Facts: Calories, 440; Calories from fat, 50; Total fat, 6g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 55mg; Sodium, 410mg; Total Carbohydrate, 71g; Fiber, 3g; Protein, 6g; Vit. A, 100%; Vit. C, 35%; Calcium, 4%; Iron, 15%.

Source: www.choosemyplate.gov

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Easy Skillet Chili

Serving Size: 2/3 cup
Yield: 12 Servings 

Ingredients:
1 pound ground meat, beef chicken or turkey
1 onion, chopped
2 teaspoons chili powder
1 can tomato, chopped with juice
2 cans black beans or kidney beans (15oz each)
1 can tomato soup (10.75 oz) 

Directions:
1. Brown meat and onion in skillet. Drain grease from pan.
2. Add chili powder, tomatoes, drained beans and tomato soup.
3. Simmer for 10-15 minutes, stirring often.
4. Flavor boosters: green chilies, diced hot peppers, sautéed fresh mushrooms, sautéed fresh garlic, hot pepper sauce, frozen or canned corn, or extra chili powder

Nutrition Facts: Calories, 160; Calories from fat, 40; Total fat,  4.5g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 35mg; Sodium, 480mg; Total Carbohydrate, 18g; Fiber,4 g; Protein, 12g; Vitamin A, 6%; Vitamin C, 15%; Calcium, 6%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

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Frittata Primavera

Yield: 2 servings

Ingredients:
3 teaspoons olive oil
¼ cup onion, chopped
1 clove garlic, finely chopped
½ cup fresh asparagus pieces
½ cup canned or frozen artichoke hearts, chopped
½ cup sugar snap peas, strings pulled and cut in ½-inch pieces
¼ teaspoon dried basil
Salt and pepper to taste
¾ cup egg substitute or 3 eggs
1 tablespoon plain yogurt, low-fat
1 tablespoon Parmesan cheese, grated

Directions:
1. Heat 1 teaspoon of the oil in a skillet and cook the onion 2 or 3 minutes or until soft.
2. Add the garlic and cook 1 minute more.
3. Stir in the asparagus, artichoke hearts, peas, basil, and pepper, and cook, stirring occasionally until tender but still slightly crisp, 3-5 minutes. Set aside.
4. Preheat the broiler.
5. Beat the egg substitute or eggs with the yogurt and another pinch of pepper.
6. Heat the remaining oil in a heavy-bottom skillet. Pour in the egg mixture and cook until just set on the bottom but still wet on the top, 1 minute.
7. Scatter the vegetables over the top and set into the oven to finish cooking, 2 minutes.
8. Dust the top with the Parmesan cheese, cut into wedges, and serve.

Nutrition Facts: Nutrition Facts: Calories: 126; Total fat: 3 g; Saturated fat: 1 g; Carbohydrate: 11 g; Sodium: 388 mg; Fiber: 2 g

Source: A Healthier You, Centers for Disease Control and Prevention

 

 

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Grilled Fish Tacos with Peach Salsa

Ingredients:
Serves: 4

For the salsa:
1 can (15.25 oz.) peach halves, drained, rinsed and chopped (about 1 cup)
½ red bell pepper, finely chopped (about ½ cup)
¼ red onion, finely chopped (about ¼ cup)
1 whole jalapeño pepper, rinsed, seeded and finely chopped (about 1 tbsp)
1 tbsp. finely chopped fresh Cilantro
2 tsp lemon juice

For the fish:
4 tilapia fillets (about 1 lb)
1 tbsp. chili powder
¼ tsp low-sodium adobo seasoning
1 packet low-sodium sazón seasoning
8 6” flour tortillas, warmed

Directions:
1. In medium bowl, stir together chopped peaches, bell pepper, onions, jalapeños, cilantro and lemon juice; cover and refrigerate until ready to use.

For the fish:
2. Heat grill or grill pan over medium-high heat. Using paper towels, pat fish dry; transfer to plate. In small bowl, stir together chili powder, low-sodium adobo, and sazón packet. Rub fish with spice mixture to coat completely.
3. Place fish on hot, greased grill grates. Cook, flipping once, until fish is opaque and flakes easily with fork (145 ˚F), about 8 minutes. Thinly slice fish.
4. To serve, fill each tortilla with ½ fish fillet and about 1/3 cup salsa.

Nutrition Facts: Calories, 330; Calories from fat, 40; Total fat, 5g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 55mg; Sodium, 380mg; Total Carbohydrate, 44g; Fiber, 3g; Protein, 27g; Vit. A, 25%; Vit. C, 45%; Calcium, 6%; Iron, 15%.

Source: www.choosemyplate.gov

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Hawaaian Huli Huli Chicken

Serving Size: 2 skewers
Yield: 4 servings

Ingredients:
12 oz boneless, skinless chicken breast, cut into 1-inch cubes (24 cubes) (about 2 large breasts)
1 C fresh pineapple, diced (24 pieces) (or canned pineapple chunks in juice)
8 6-inch wooden skewers

For sauce:
2 Tbsp ketchup
2 Tbsp lite soy sauce
2 Tbsp honey
2 tsp orange juice
1 tsp garlic, minced (about 1 clove)
1 tsp ginger, minced

Directions:
1. Preheat a broiler or grill on medium-high heat.
2. Thread three chicken cubes and three pineapple chunks alternately on each skewer.
3. Combine ingredients for sauce and mix well; separate into two bowls and set one aside for later.
4. Grill skewers for 3–5 minutes on each side. Brush or spoon sauce (from the bowl that wasn’t set aside) onto chicken and pineapple about every other minute. Discard the sauce when done with this step.
5. To prevent chicken from drying out, finish cooking skewers in a 350 ºF oven immediately after grilling (to a minimum internal temperature of 165 °F). Using a clean brush or spoon, coat with sauce from the set-aside bowl before serving.

Note: Skewers have sharp edges, so monitor younger children while eating, or take the chicken off the skewers for them.

Nutrition Facts: Calories, 156; Total fat, 2g; Saturated fat, 1g; Trans fat 0g; Cholesterol, 47mg; Sodium, 320mg; Total Carbohydrate, 36g; Fiber, 0g; Protein,18 g; Vit. A, 2%; Vit. C, 15%; Calcium, 2%; Iron, 6%; potassium 255mg.

Source: WeCan! Deliciously Healthy Family Meals

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Herbed Turkey Burgers

Serving Size: 1 burger
Yield: 4 Servings

Ingredients:
1 1/4 pounds boneless turkey thighs
1 small yellow onion
2 cloves garlic, finely chopped
1 small sweet green pepper, finely chopped
1/2 cup fresh bread crumbs
2 teaspoons Dijon mustard
2 tablespoons chopped parsley
1 egg white
1/8 teaspoon each salt and pepper

Directions:
1. Using your fingers, remove the skin from the turkey thighs.
2. Cut off any visible fat and cut the meat into small pieces. Either place the turkey in the work bowl of a food processor and finely chop, scraping down the sides occasionally, or finely chop the turkey by hand.
3. Chop the onion in the food processor or by hand. Transfer to a bowl. Add the garlic and pepper, and toss to combine.
4. Add the bread crumbs, mustard, parsley, egg white, salt and pepper. Add the turkey and stir to combine.
5. Preheat the broiler, setting the rack 5 inches from the heat. Divide the mixture into quarters and form each into a round, compact patty.
6. Arrange the turkey patties on the broiler rack and cook them 6 to 7 minutes on each side or until cooked through.

Nutritional Information: Per serving: Calories 178, Total Fat 5 g, Saturated Fat 2 g, Sodium 139 mg, Cholesterol 78 mg, Protein 25 g, Carbohydrates 6 g, Dietary Fiber 1 g

Source: Cooperative Extension Service, www.extension.org

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Indian Vegetable & Rice Skillet Meal

Serving Size: 1 cup
Yield: 10 Servings 

Ingredients:
2 teaspoons vegetable oil
1 onion, chopped
1 teaspoon ginger, fresh or half as much ground
1⁄2 teaspoon turmeric
1⁄2 teaspoon cumin powder
2 cups mixed vegetables, chopped (cauliflower, peppers, carrots, or peas)
1 cup white rice, uncooked
1⁄2 teaspoon salt
2 1⁄2 cups water
1 can kidney beans, drained (15.5oz)
1 large baking potato, peeled and diced 

Directions:
1. Heat oil in a large skillet over medium heat.
2. Add onion, ginger, turmeric and cumin, and stir while cooking for 1 minute.
3. Add remaining ingredients. Bring to a boil, cover, and reduce heat.
4. Simmer 20-25 minutes. Serve hot. 

Flavor boosters: Cook ½ cup raisins or diced apples with vegetables.

Nutrition Facts: Calories, 160; Calories from fat, 10; Total fat,  1.5g; Saturated fat, 0g; Trans fat 0g; Cholesterol, 0mg; Sodium, 25mg; Total Carbohydrate, 33g; Fiber, 6g; Protein, 6g; Vitamin A, 25%; Vitamin C, 20%; Calcium, 2%; Iron, 6%.

Source: Oregon State University Extension Service, www.foodhero.org

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Italian Vegetable Casserole

< strong>Yield: 6 servings

Ingredients:
4 ounces dry (or 3 cups cooked, cooled) spaghetti or egg noodles
1 minced garlic clove
1 1/2 teaspoons fresh finely chopped (or ½ teaspoon dried) rosemary
1 1/2 teaspoons fresh (or 1/2 teaspoon dried) finely chopped oregano
16 ounces no- salt- added tomato sauce
1 1/2 cups diced zucchini
1 cup coarsely chopped broccoli
1/2 cup chopped onion
1 cup firmly packed fresh spinach leaves, coarsely chopped
1 cup grated carrots
8 ounces part-skim cottage cheese
2 eggs
2 tablespoons grated Parmesan cheese
2 cups (8 ounces) part-skim shredded mozzarella cheese

Directions:
1. Wash your hands and work area.
2. If not using already-cooked noodles, cook according to package directions only with no added salt. Drain. Rinse in cool water. Drain again. Cut spaghetti noodles into short pieces.
3. Preheat oven to 350° F.
4. Meanwhile, mix garlic, rosemary, oregano and tomato sauce. Set aside.
5. Cook zucchini, broccoli and onion in a skillet sprayed with non-stick cooking spray, over medium heat with 1/4 cup water until crisp-tender. (Or cook in microwave without water.)
6. Add spinach to vegetable mixture. Cook until just warm. Remove from heat. Stir in carrots. Set aside.
7. In a medium bowl, mix cottage cheese, egg, and Parmesan. Set aside.
8. In an 8 x 8" baking pan, sprayed with nonstick cooking spray, place noodles, then add cottage cheese mixture, followed by the cooked vegetable mixture, then tomato sauce mixture.
9. Sprinkle mozzarella over top.
10. If desired, cover, refrigerate and cook casserole later today or tomorrow.
11. Cover with aluminum foil and bake at 350° F. for 30-40 minutes, or until hot and bubbly. Remove cover and bake 10 minutes longer, or until the layer of cheese is light brown.
12. Remove casserole from oven. Wait 10 minutes before serving. Cut into 6 pieces. Serve hot.
13. Cover and refrigerate leftovers within 2 hours.

Nutrition Facts: Calories, 270; Calories from fat, 80 ; Total fat, 9g; Saturated fat, 5g; Trans fat 0g; Cholesterol, 95mg; Sodium, 420mg; Total Carbohydrate, 25g; Fiber, 3g; Protein, 20g; Vitamin A, 130%; Vitamin C, 35%; Calcium, 35%; Iron, 10%.

Source: Fix It Fresh! Fruits and Vegetables Recipes Series, Kansas State University Research and Extension

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Mediterranean Baked Fish

Serving Size: 4-oz fillet with sauce
Yield: 4 servings

Ingredients:
2 teaspoon olive oil
1 large onion, sliced
1 can (16 oz.) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
½ cup reserved tomato juice, from canned tomatoes
¼ cup lemon juice
¼ cup orange juice
1 tablespoon fresh orange peel, grated
1 teaspoon fennel seeds, crushed
½ teaspoon dried oregano, crushed
½ teaspoon dried thyme, crushed
½ teaspoon dried basil, crushed
black pepper to taste
1 pound fish fillets (sole, flounder, salmon, or sea perch)

Directions:
1. Heat oil in large non-stick skillet. Add onion and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in a 10- by 6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

Nutrition Facts: Calories, 178; Total fat: 4 g; Saturated fat: 1 g; Cholesterol: 56 mg; Sodium: 260 mg; Fiber: 3 g; Protein: 22 g; Carbohydrate: 12 g; Potassium: 678 mg.

Source: UMass Extension Nutrition Education Program

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Mexican Vegetable and Beef Skillet Meal

Serving Size: 1 cup
Yield: 8 servings

Ingredients:
1⁄2 pound lean ground beef
3⁄4 cup onion, chopped
1⁄2 cup bell pepper
1 cup rice, uncooked
1 cup tomatoes, chopped (about 2 medium)
1 cup fresh, frozen, or canned mixed vegetables, chopped
1 tablespoon chili powder
1 tablespoon oregano
1 teaspoon salt
1⁄2 cup (2 ounces) shredded cheese
2 cups water

Directions:
1. Brown beef in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook, stirring, 10 minutes until vegetables are soft.
3. Add rice, tomato, mixed vegetables, water, and spices. Mix and bring to a boil.

4. Reduce heat to medium low, cover, and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.
6. Refrigerate leftovers within 2 hours.

Nutrition Facts:Calories, 140; Calories from fat, 50; Total fat,  6g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 25mg; Sodium, 380mg; Total Carbohydrate, 12g; Fiber, 2g; Protein, 9g; Vit. A, 20%; Vit. C, 25%; Calcium, 8%; Iron, 10%.

Source: Oregon State University Extension

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One-Dish Rosemary Chicken and White Beans

Serving Size: 2 thighs and 3/4 cup bean mixture
Yield: 4 servings 

Ingredients:
2 teaspoons olive oil
1-1/2 teaspoons dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
8 skinless and boneless chicken thighs (about 1 pound)
1 (14.5-ounce) can stewed tomatoes,  not drained
1 (15-ounce) can navy beans, rinsed and drained
1/4 cup pitted kalamata olives, chopped 

Directions:
1. Heat olive oil in a large skillet over medium-high heat.
2. Combine rosemary, salt and pepper; sprinkle over one side of chicken.
3. Place chicken in pan with seasoned side down, cook 3 minutes.
4. Reduce heat to medium and turn chicken. Add tomatoes and beans, cover and simmer 10 minutes or until chicken is done.
5. Stir in olives.

Notes:
To lower the sodium, use a no-salt-added bean and omit the 1/4 teaspoon of salt

Nutrition Facts per Serving: Amount per serving: calories, 316; calories from fat, 23; total fat, 8.1 g; cholesterol, 94 mg; sodium, 978 mg; total carbohydrate, 30.2 g; dietary Fiber, 6.8 g; protein, 31.2 g

Source: Singing the Praises of Beans, Alice Henneman, University of Nebraska-Lincoln Extension, Lancaster County.

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Orange Pork Chops

Serving size: 1 pork chop
Yield: 2 servings 

Ingredients:
2 pork chops
1 peeled sweet potato
1/2 sliced orange
Dash of cinnamon
Dash of salt
Dash of black pepper 

Directions:
1. Preheat oven to 350 degrees F.
2. In a medium skillet, brown pork chops in a small amount of oil.
3. Cut sweet potato into 1/2-inch slices.
4. Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings.
5. Cover and bake for 1 hour until meat is tender. (Note: Pork should reach an internal temperature of at least 160 degrees F)

Nutrition Facts: Calories, 270; Calories from Fat, 100; Total Fat, 11g; Saturated Fat, 4g; Trans Fat, 0g; Cholesterol, 65 mg; Sodium, 85mg; Total Carbohydrate, 17g; Dietary Fiber, 3g; Sugars, 6g; Protein, 25g.

Source: Adapted slightly by Alice Henneman, University of Nebraska-Lincoln Extension, from Simply Seniors Cookbook, Utah Family Nutrition Program, Utah State University Extension.

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Oven Fried Chicken

Serving Size: 1 breast half or 1 thigh and 1 drumstick
Yield: 4 servings

Ingredients:
3/4 cup low-fat buttermilk
2 each chicken breast, drumsticks, thighs, skin removed
1/2 cup all purpose flour
1 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
Cooking spray

Directions:
1. Combine buttermilk and chicken in large zip-top plastic bag; seal. Marinate in refrigerator 1 hour, turning occasionally.
2. Preheat oven to 450°. Combine flour, salt, peppers and cumin in second large zip-top bag. Remove chicken from marinade and discard marinade.
3. Add chicken one piece at a time to flour mixture, shaking bag to coat chicken.
4. Remove chicken from bag, shaking off excess flour. Spray lightly with cooking spray and return, one piece at a time, to flour mixture shaking to coat.
5. Place chicken on baking sheet lined with parchment paper. Lightly coat chicken with cooking spray. Bake at 450° F for 35 minutes or until done, turning after 20 minutes.

Nutrition Facts: Calories, 265; Calories from fat, 45 ; Total fat, 5g; Saturated fat, 1.2g; Trans fat 0g; Cholesterol, 110mg; Sodium, 0mg; Total Carbohydrate, 15g; Fiber, 1g; Protein, 38g.

Source: Source: www.extension.org

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Potato Skins with Buffalo Chicken

Serves: 4

INGREDIENTS:
12 ounces boneless, skinless chicken breast
1 cup water
4 medium russet potatoes (about 6 ounces each)
3 tablespoons hot pepper sauce
¼ cup non-fat milk
¼ cup fat-reduced sour cream
2 tablespoons margarine
¼ cup crumbled blue cheese
2 green onions
2 medium tomatoes
4 celery stalks

DIRECTIONS:
1. Center oven rack and preheat oven to 425 °F.
2. Place chicken in a sauté pan, add water, and cover. Simmer for 20 minutes and remove from pan; let cool slightly.
3. When chicken is cool enough to handle, shred using two forks, one in each hand. While chicken is simmering, prepare remaining ingredients:
4. Wash and scrub potatoes with a clean vegetable brush under running water and slit each one lengthwise about 1-inch deep. Place potatoes in a microwave-safe dish and microwave on high, uncovered, for about 10 minutes. Let cool slightly.
5. Slice each potato in half length-wise, scoop out potato leaving a ¼-inch shell.
6. Mash potato together with hot pepper sauce, sour cream, margarine, and milk. Fold in blue cheese and shredded chicken.
7. Spoon mixture into potato skins slightly denting center (to hold fresh toppings after baking). 8. 8. Place filled potato skins on a 9”x13” baking sheet and bake about 15-20 minutes until tops are golden brown.
9. Dice tomatoes and green onions. Cut celery stalks into four inch sticks.
10. To serve, top potatoes with onions and tomatoes. Serve celery sticks on the side for scooping potato contents.

Nutrition Facts: Calories, 360; Calories from fat, 110; Total fat, 12g; Saturated fat, 4g; Trans fat 0g; Cholesterol, 45mg; Sodium, 550mg; Total Carbohydrate, 44g; Fiber, 5g; Protein, 20g; Vit. A, 25%; Vit. C, 60%; Calcium, 15%; Iron, 15%.

Source: www.choosemyplate.gov

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Sesame Noodles with Broccoli and Chicken

Serving Size: 1 cup
Yield: 8 servings

Ingredients:
8 ounces whole wheat spaghetti noodles
2 tablespoons sugar
3 tablespoons soy sauce
2 tablespoons rice vinegar
1⁄4 cup vegetable oil
12 ounces frozen broccoli
1 tablespoon minced garlic
1 1⁄2 cups cooked, diced chicken breast
1 tablespoon toasted sesame seeds

Directions:
1. Cook pasta according to package directions. Set aside.
2. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
3. Heat oil in large sauté pan or skillet. Add garlic and broccoli, and cook on medium until soft.
4. Add chicken and cook until heated through.
5. Add pasta and soy sauce mixture, and mix well. Sprinkle sesame seeds on top.
6. Refrigerate leftovers within 2 hours.

 Tip: Substitute diced tofu or a can of drained garbanzo beans for chicken. No broccoli? Use peas, green beans, or mixed veggies. Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.

 Nutrition Facts: 240; Calories from fat, 80; Total fat,  9g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 20mg; Sodium, 520mg; Total Carbohydrate, 28g; Fiber, 4g; Protein,13 g; Vit. A, 0%; Vit. C, 25%; Calcium, 2%; Iron, 15%.

Source: Oregon State University Extension

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Shepherd's Pie

Serving Size: 1 cup
Yield: 10 Servings

Ingredients:
1⁄2 cup low-fat milk
1 pound ground beef, lean
2 tablespoons flour
4 cups mixed vegetables, frozen
3⁄4 cup low-salt beef broth
1⁄2 cup cheddar cheese, shredded
2 large baking potatoes, peeled and diced

Directions:
1. Put diced potatoes in saucepan; add enough water to barely cover.  Bring to boil. Reduce heat and simmer, covered, until soft (about 15 minutes).
2. Drain potatoes and mash. Add milk, and set mixture aside.
3. Preheat oven to 375 degrees.
4. Brown meat in a large skillet. Stir in flour, and cook for 1 minute, stirring constantly.
5. Add vegetables and broth. Cook 5 minutes until bubbly.
6. Spoon vegetable mixture into 8 inch square baking dish. Spread potato mixture over vegetable/meat mixture.
7. Bake 25 minutes, until hot and bubbly.

Nutrition Facts: Calories, 180; Calories from fat, 35; Total fat,  4g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 30mg; Sodium, 150mg; Total Carbohydrate, 21g; Fiber, 3g; Protein, 14g; Vitamin A, 20%; Vitamin C, 10%; Calcium, 6%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

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Speedy Pork Cassoulet

Yield: 4 Servings

Ingredients:
3 boneless pork chops, cut into 3/4-inch cubes
1 tablespoon vegetable oil
2 medium onions, chopped
2 cloves garlic, crushed
2 (15-ounce) cans great Northern beans, rinsed and drained
3/4 cup chicken broth
1/3 cup chopped sun-dried tomatoes packed in oil, drained
1 teaspoon dried rosemary, crushed
1 teaspoon dried thyme, crushed
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped parsley
1/4 cup seasoned bread crumbs

Directions:
1. Heat oil in a deep saucepan over medium-high heat.
2. Cook and stir onions and garlic until tender but not brown.
3. Add pork, cook and stir for 2-3 minutes or until lightly browned.
4. Stir in beans, broth, tomatoes, rosemary, thyme, salt and pepper. Bring to boiling; reduce heat, cover and simmer 10 minutes or just until pork is tender, stirring occasionally.
5. Spoon cassoulet into individual soup bowls. Sprinkle each serving with parsley and bread crumbs.

Notes:
1. To lower the sodium in this recipe, omit the salt and use beans canned without salt, as well as low-sodium chicken broth.
2. Rather than using seasoned bread crumbs, crush some whole grain crackers to sprinkle over the servings.

Nutrition Facts per Serving. Calories, 340 calories; Protein, 26 grams; Fat, 11 grams; Sodium, 610 milligrams; Cholesterol, 40 milligrams; Saturated Fat, 2 grams; Carbohydrates, 37 grams

Source: Singing the Praises of Beans, Alice Henneman, University of Nebraska-Lincoln Extension, Lancaster County.

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Spicy Chicken Picadillo

Serving Size: 1 cup
Yield: 4 servings 

Ingredients:
1 pound skinless, boneless chicken breast, ground in food processor
2 tsp. olive oil
1 cup chopped onion
1 ½ tsp ground cumin
¼ tsp. ground cinnamon
3 garlic cloves, minced
1 cup salsa, any variety
1/3 cup golden raisins
¼ cup slivered almonds
¼ cup chopped fresh cilantro 

Directions:
1. Heat oil over medium-high heat.
2. Add onion and cook for 3 minutes, stirring occasionally.
3. Add chicken, cumin, cinnamon, and garlic.
4. Cook for 3 minutes or until chicken is done, stirring frequently.
5. Stir in salsa and raisins.
6. Cover, reduce heat, and simmer for 5 minutes or until thoroughly heated.
7. Stir in almonds and cilantro.

Nutrition Information Per Serving Calories: 257 Fat: 7.5g Carbohydrate: 19g Protein: 30g Fiber: 3g Sodium: 462mg

Source: Cooperative Extension Service, www.extension.org 

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Spicy Rice Casserole

Yield: 8 servings
Serving Size 1 cup

Ingredients:
1 pound lean (15% fat) ground beef
1 medium onion, chopped
1 small bell or jalapeño pepper, chopped
1 cup rice, uncooked
2 cups chopped tomato, fresh or canned, with juice
2 cups water
1 tablespoon chili powder (or more to taste)
1 tablespoon dried oregano leaves
1 teaspoon salt
3⁄4 cup (3 ounces) shredded cheddar cheese

Directions:
1. Brown meat in a large skillet over medium-high heat (350 degrees in an electric skillet). Drain fat.
2. Add onion and peppers and cook, stirring 8-10 minutes until vegetables are soft.
3. Add rice, tomato, 2 cups water, and spices. Mix well and bring to a boil.
4. Reduce heat to medium low, cover and simmer for 20 minutes. Add more water if needed.
5. Sprinkle with cheese and serve.

Notes:

  • Try brown rice and simmer for 10 more minutes.
  • If using instant rice, reduce water to 1 cup.
  • Try ground turkey in place of beef.

Nutrition Facts: Calories,240; Calories from fat, 80; Total fat,  9g; Saturated fat, 4.5g; Trans fat 0g; Cholesterol, 45mg; Sodium, 440mg; Total Carbohydrate, 24g; Fiber, 2g; Protein,15 g; Vit. A, 20%; Vit. C, 20%; Calcium, 10%; Iron, 15%.

Source: Oregon State University Extension

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Spicy Shrimp with Broccoli

Serving Size: 1 1/4 cup
Yield: 4 servings

Ingredients:
1/4 teaspoon crushed red pepper
3 scallions cut in 1 inch pieces
1 teaspoon minced garlic, jarred or 1 medium garlic clove
3/4 pound large shrimp (about 30 per pound), peeled, deveined
1 package frozen broccoli florets
1/2 package frozen bell pepper strips
3 tablespoons orange juice
1 tablespoon low-sodium soy sauce
1 tablespoon seasoned rice vinegar
3/4 teaspoon cornstarch dissolved in 1½ teaspoons water
1 teaspoon toasted sesame oil

Directions:
1. Spray large nonstick wok or skillet with cooking spray and set over medium-high heat. Add red pepper and sauté about 10 seconds.
2. Add scallions, garlic and ginger; stir-fry until softened, about 30 seconds. Stir in shrimp; stir-fry until pink, about 1 minute.
3. Add broccoli and pepper strips. Stir-fry about 2 minutes.
4. Pour in orange juice, soy sauce and vinegar; bring to a boil.
5. Stir in cornstarch mixture; cook, stirring constantly until the liquid thickens, about 10 second.
6. Remove pan from heat, drizzle sesame oil over top and serve immediately.

Nutrition Facts: Calories: 170, Fat: 3 g, Saturated fat: 0 g, Cholesterol: 130 mg, Sodium: 330 mg, Carbohydrates: 12 g, Dietary fiber: 3 g, Protein: 20 g, Vitamin A: 10%. Vitamin C: 90%, Calcium: 8%, Iron: 15%.

Source: www.extension.org

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Spicy Southern Barbecued Chicken

Spicy Southern Barbecued Chicken
Serving size: ½ breast or 2 small drumsticks
Yield: 6 servings

Ingredients:
5 tablespoons (3 ounces) tomato paste
1 teaspoon ketchup
2 teaspoons honey
1 teaspoon molasses
1 teaspoon Worcestershire sauce
4 teaspoons white vinegar
¾ teaspoon cayenne pepper
1/8 teaspoon black pepper
¼ teaspoon onion powder
2 cloves garlic, minced
1/8 teaspoon ginger, grated
1½ pounds chicken (breasts and drumsticks), skinless

Directions:
1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Place chicken on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
6. Turn oven to 350º F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

Nutrition Facts (per serving): Calories: 176, Total fat: 4 g, Saturated fat: less than 1 g, Cholesterol: 81 mg, Sodium: 199 mg, Fiber: 1 g, Protein: 27 g, Carbohydrate: 7 g, Potassium: 392 mg

Source: A Healthier You, Centers for Disease Control and Prevention

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Stir-fried Beef and Chinese Vegetables

Serving Size: 6 ounces
Yield: 6 servings

Ingredients:
2 tablespoons dry red wine
1 tablespoons soy sauce
½ teaspoon sugar
1½ teaspoons gingerroot, peeled and grated
1 pound boneless round steak, fat trimmed and cut across grain into 1½-inch strips
2 tablespoons vegetable oil
2 medium onions, each cut into 8 wedges
½ pound fresh mushrooms, rinsed, trimmed, and sliced
2 stalks (½ cup) celery, bias cut into ¼-inch slices
2 small green peppers, cut into thin lengthwise strips
1 cup water chestnuts, drained and sliced
2 tablespoons cornstarch
¼ cup

Directions:
1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate beef in mixture while preparing vegetables.
3. Heat 1 tablespoon of oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes or until green pepper is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 tablespoon of oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve.

Nutrition Facts:

Nutrition Facts: Nutrition Facts: Calories: 200; Total fat: 9 g; Saturated fat: 2 g; Cholesterol: 40 mg; Sodium: 201 mg; Fiber: 3 g; Protein: 17 g; Carbohydrate: 12 g; Potassium: 552 mg

Source: A Healthier You, Centers for Disease Control and Prevention

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Sweet and Sour Chicken and Rice

Serving Size: 2/3 cup rice, 1¼ cup topping
Yield: 5 servings

Ingredients:
16 ounces chicken (skinless, boneless)
1 bag (16-ounce) frozen stir-fry veggies
¼ cup prepared sweet and sour sauce
1 teaspoon vegetable oil
2 cups instant uncooked brown rice
1 can (8-ounce) pineapple chunks with juice
OR make your own sweet and sour sauce mixture

¼ cup sugar
1 tablespoon cornstarch
2 tablespoons vinegar
¼ cup water
1½ tablespoon reduced sodium soy sauce
1 teaspoon ketchup

Directions:
1. Cut chicken into ¾ inch pieces. Wash your hands thoroughly.
2. Remove stir-fry veggies from freezer to thaw.
3. Optional: Make sweet and sour sauce. Mix the sugar and cornstarch in a small bowl. Stir in water, soy sauce, vinegar, and ketchup. Set aside.
4. Heat oil in skillet over medium heat. When oil is hot, add chicken and cook until done. Remove chicken to a bowl and set aside. Set frying pan aside.
5. Heat water for rice to boiling. Add rice. Let rice cook according to the package directions.
6. Return skillet (used to cook chicken) to the stove. Add sauce ingredients from above. Cook over medium high heat. Bring to a boil, stirring constantly OR add the prepared sweet and sour sauce.
7. Stir in the pineapple (undrained), vegetables, and chicken. Reduce heat to medium-low. Cook about 5 minutes.
8. Serve chicken and veggie mixture on top of the rice.

 Nutrition Facts: Calories, 340; Calories from fat,40 ; Total fat,  4.5g; Saturated fat, 0.5g; Trans fat 0g; Cholesterol, 60mg; Sodium, 320mg; Total Carbohydrate, 48g; Fiber, 4g; Protein, 24g; Vitamin A, 15%; Vitamin C, 40%; Calcium, 4%; Iron, 8%.

 Source: Spend Smart. Eat Smart, Iowa State University Extension

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Sweet and Sour Pork

Serving Size: 1 ¼ cups
Yield: 4 servings

Ingredients:
2 Tbsp peanut or canola oil, divided
4 tsp reduced-sodium soy sauce, divided
2 tsp plus 1 Tbsp rice wine or dry sherry, divided
1½ tsp plus 2 tsp cornstarch, divided
⅛ tsp ground white pepper
1 pound trimmed boneless pork shoulder or butt, cut into ¼” thick, bite-sized slices
2 Tbsp pineapple juice (or juice from can of pineapple)
1 small tomato, thinly sliced into wedges
2 Tbsp distilled white vinegar
1 Tbsp minced, fresh ginger
1 tsp sesame oil
¼ tsp salt
½ cup sliced carrot (¼” thick)
¼ cup finely chopped scallions
1½ tsp light brown sugar
1 Tbsp ketchup
2 cups chopped fresh pineapple (bite-sized pieces) or drained canned pineapple chunks

Directions:
1.  Combine ginger, 2 tsps soy sauce, 2 tsp rice wine (or sherry), 1½ tsp cornstarch, salt, and pepper in a medium bowl. Stir in pork and sesame oil until well combined.
2. Combine pineapple juice, vinegar, ketchup, and brown sugar in a small bowl. Stir in the remaining soy sauce, rice wine (or sherry), and cornstarch.
3. One layer. Cook undisturbed, letting the pork begin to sear, for 1½ minutes.
Then, using a metal spatula, stir-fry until the pork is lightly browned but not cooked through, 1 minute. Transfer the pork to a plate.
4. Swirl the remaining oil into the wok, add carrots and stir-fry for 30 seconds.
5. Return the pork with any juices to the wok. Add tomato and scallions and stir-fry for 30 seconds.
6. Swirl in the pineapple juice mixture, add pineapple, and stir-fry until the pork is just cooked through and the sauce is lightly thickened, 1 to 2 minutes more.

Nutrition Facts: Calories, 313; Total fat, 17g; Saturated fat, 5g; Trans fat 0g; Cholesterol, 65mg; Sodium, 421mg; Total Carbohydrate, 21g; Fiber, 

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Tasty Hamburger Skillet

Serving Size: 1 cup
Yield: 7 Servings

Ingredients:
1⁄3 cup green pepper, chopped
2 cups water
1 cup long grain white rice
1 teaspoon garlic powder
1 tablespoon chili powder
1 1⁄2 cups canned tomatoes, diced with juice
3⁄4 cup canned whole kernel corn, drained
3⁄4 cup canned red kidney beans, drained
1 pound ground beef, lean
1⁄2 cup onion, chopped
1⁄2 cup cheddar cheese, grated 

Directions:
1. Cook hamburger, onion and green pepper in large frying pan (medium heat) until hamburger is no longer pink. Drain excess fat from pan.
2. Add water, rice, garlic powder, chili powder, tomatoes with juice, corn.
3. Cook, covered, for about 20 minutes or until rice is soft.
4. Remove from stove top, sprinkle with grated cheese and serve hot.

Tip: Garnish this dish with a tablespoon of low-fat sour cream.

Flavor boosters: green chilis, jalepeños, more garlic.

Nutrition Facts: Calories, 260; Calories from fat, 50; Total fat,  6g; Saturated fat, 2.5g; Trans fat 0g; Cholesterol, 45mg; Sodium, 310mg; Total Carbohydrate, 34g; Fiber, 4g; Protein, 20g; Vitamin A, 10%; Vitamin C, 25%; Calcium, 10%; Iron, 10%.

Source: Oregon State University Extension Service, www.foodhero.org

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The Bosnian Pot

Yield: 10 Servings

Ingredients:
2 1⁄4 pounds beef, cubed
1  head cabbage
2 1⁄2  carrots (can use 2-3)
3 1⁄2  tomatoes, large (can use 3-4)
3 1⁄2  potatoes, large
2  onions (can use 3-4)
2  garlic cloves, sliced (or more)
2  green peppers
1⁄2 tablespoon cooking oil
1⁄2 tablespoon vinegar
   salt and pepper, to taste (optional)

Directions:
1. Dice all the vegetables.
2. Combine with the meat and seasonings in a large pot.
3. Add enough water to completely cover the mixture and add the oil and vinegar.
4. Cook, covered, for two to three hours on low heat until everything is well done.

Cost: Per recipe: $14.61;  Per serving: $1.46

Nutrition Facts: Calories, 270; Calories from fat, 45; Total fat, 5g; Saturated fat, 2g; Trans fat 0g; Cholesterol, 55mg; Sodium, 80mg; Total Carbohydrate, 36g; Fiber, 7g; Protein, 23 g; Vit. A, 70%; Vit. C, 150%; Calcium, 8%; Iron, 20%.

Source: http://recipefinder.nal.usda.gov/

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Tilapia with Pears and Roasted Potatoes

Serves: 4

INGREDIENTS:
Carnival Roasted Potatoes

2 small red potatoes
2 small Yukon potatoes
½ yellow bell pepper, cut into 1” chunks
1 cup green beans (fresh, frozen, or canned)
1 Roma tomato, cut into wedges
2 tbsp chopped white onion
1 garlic clove, minced
¼ tsp salt (optional)
1 tbsp olive oil

Tilapia Oven Packets
4 4-oz (1 lb total) tilapia fillets, fresh, or frozen
1 tbsp salt-free Caribbean citrus seasoning blend
2 tsp olive oil
3 D’Anjou pears

Directions:
1. Heat oven to 425 °F. Scrub potatoes under running water, cut into 1-inch chunks. In a large bowl, toss potatoes with other vegetables, seasonings, and olive oil. Spread mix in a 2-quart baking dish and place in oven. Roast until potatoes and other vegetables are tender, about 30-40 minutes.
2. About 15 minutes after the potato dish was placed in the oven, put in the cookie sheet with fish packets, prepared as follows: Brush fish with olive oil, coat with seasoning blend. Place each filet in the center of a square of aluminum foil (or substitute foil with parchment paper). Cut pears into quarters and core; slice into thin wedges (about 8-12 per pear). Top fish with pear wedges. Bring the foil over the fish and fruit. Fold and pinch the seams.
3. Place foil packets on a cookie sheet. Bake about 20 minutes, until tilapia is cooked to an internal temperature of 145 °F, confirmed with a food thermometer, and fruit is tender.
4. To serve, carefully open the packet, slide contents onto individual serving plates, and add roasted vegetables.

Nutrition Facts: Calories, 380; Calories from fat, 70; Total fat, 8g; Saturated fat, 1.5g; Trans fat 0g; Cholesterol, 55mg; Sodium, 220mg; Total Carbohydrate, 54g; Fiber, 8g; Protein, 28g; Vit. A, 8%; Vit. C, 110%; Calcium, 6%; Iron, 15%.

Source: www.choosemyplate.gov

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