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May 03, 2005
Recipes for more fruits and vegetables.
Banana Berry Pancakes
1 large banana, peeled and sliced
1 cup complete pancake mix
½ cup water
Nonstick cooking spray
1 ½ cups frozen strawberries
2 Tbsp strawberry jam
Place banana in a medium bowl and mash with a fork. Add pancake mix and water; stir until blended. Spray a large skillet with nonstick cooking spray over medium heat. Pour ¼ cup batter for each pancake into hot skillet. Cook pancakes for about 2 minutes per side or until cooked trhough. Meanwhile, place berries in a small bowl with jam. Microwave on high for 1 minute. Stir, then cook for 1 minute more. Spoon topping over pancakes.
Makes 4 servings
2 pancakes per serving
Nutrition Information per Serving:
200 Calories
43 g Carbohydrate
4 g Protein
2 g Total fat
0 g Saturated fat
400 mg Sodium
3 g Fiber
Veggie Tortilla Roll Up
4 whole wheat tortillas
6 Tbsp nonfat cream cheese
2 cups shredded romaine lettuce or fresh spinach
1 cup diced tomatoes
½ cup chopped cucumber
¼ cup diced green chilies
¼ cup sliced black olives
¼ cup chopped red onion
½ cup chopped bell pepper
Spread each tortilla with 1 ½ Tbsp of cream cheese. Top tortillas with vegetables. Roll up tightly to enclose filling.
Makes 4 servings
1 tortilla roll per serving
Nutrition Information Per Serving:
144 Calories
25 g Carbohydrate
8 g Protein
3 g Total Fat
1 g Saturated Fat
386 mg Sodium
5 g Fiber
Fresh Corn and Rice Salad
4 ears of corn, rinsed with husks and silks removed
4 cups water
1 ½ cups cooked rice, cooled
1 14.5 oz can diced tomatoes, undrained
2 (7 oz) cans of diced green chilies, undrained
1 medium red bell pepper, sliced
Cut kernels from cob to yield about 2 cups. Add water to medium saucepan over medium-high heat. Cook corn, covered, for 4 minutes; drain. In a medium bowl, mix corn and rice. Stir in diced tomatoes and chili peppers. Sprinkle top of salad with bell pepper and serve at room temperature.
Makes 6 servings
1 cup per serving
Nutrition Information Per Serving
130 Calories
30 g Carbohydrate
4 g Protein
1 g Total Fat
0 g Saturated Fat
290 mg Sodium
2 g Fiber
Sauteed Vegetable Pitas
1 small onion, peeled and diced
1 cup chopped eggplant
½ cup sliced mushrooms
1 red bell pepper, cut into strips
1 medium yellow bell pepper, cut into strips
¼ cup light Italian dressing
2 whole wheat pita breads
1/3 cup shredded part-skim mozzarella cheese
Cook onion and eggplant in a nonstick skillet over medium heat until soft, about 5 minutes. Add mushrooms and bell peppers; cook and stir for about 5 minutes more or until the vegetables are crisp and tender. Remove from heat and stir in dressing. Cut pita bread in half to form 4 pockets and spoon filling into each half. Top with cheese.
Makes 4 servings
½ pita per serving
Nutrition Information Per Serving
137 Calories
20 g Carbohydrate
6 g Protein
4 g Total Fat
1 g Saturated Fat
272 mg Sodium
3 g Fiber
Posted by Lisa at May 3, 2005 11:42 AM
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