By Katie Boscia MS, RD, IBCLC
There are several ways to include fruits and vegetables into some of your favorite dishes. You don’t have hide distasteful vegetables in your food to get your daily dose. Here are a few healthy vegetable recipes that are sure to please your palate.
Easy Oven Packet Tilapia with Roasted Potatoes
Serves: 4
Fruits and vegetables per serving: 2¼ cups
Ingredients:
Potatoes:
- 2 small red potatoes
- 2 small Yukon potatoes
- ½ yellow bell pepper, cut into 1-inch pieces
- 1 cup green beans
- 1 Roma tomato, cut into wedges
- 2 Tbsp. white onion, chopped
- 1 garlic clove, minced
- ½ tsp. cumin
- ¼ tsp. salt
- 1 Tbsp. olive oil
Tilapia:
- Four 4-ounce Tilapia fillets, fresh or frozen
- 1 Tbsp. Caribbean citrus spice seasoning (e.g., Mrs. Dash)
- 2 tsp. olive oil
- 3 pears
Directions
- Heat oven to 425 degrees.
- Scrub potatoes and cut into 1-inch cubes.
- In a large bowl, toss potatoes with other vegetables, seasonings and olive oil. Spread mix in a two-quart baking dish and place in oven. Roast until potatoes and other vegetables are tender, about 30-40 minutes.
- Place each fillet in the center of separate squares of aluminum foil.
- Brush fish with olive oil, and coat with seasoning blend.
- Core pears and cut into quarters; then slice into thin wedges (about 8-12 wedges per pear).
- Top fish with pear wedges. Fold the foil over the fish and fruit and pinch the seams to create a sealed pouch. Place foil pouches on a cookie sheet.
- Bake about 20 minutes at 425 degrees until fish is cooked and fruit is tender.
To serve, carefully open foil packets, and slide fish and fruit onto plate. Add roasted vegetables.
Nutrition Information
Calories: 380
Total fat: 8 grams
Protein: 28 grams
Carbohydrates: 54 grams
Fiber: 8 grams
Sodium: 220 milligrams
Veggie Ranch Pizza
Serves: 10
Ingredients:
- 1 unbaked pizza crust
- 1 ½ cups ranch salad dressing
- 2 cups shredded cheddar cheese
- ½ cup shredded carrots
- ½ cup chopped cauliflower
- ½ cup chopped broccoli
- ½ cup chopped onion
- ½ cup chopped red bell pepper
- ½ cup sliced fresh mushrooms
- 1 pound mozzarella cheese, shredded
Directions
- Preheat oven to 350 degrees.
- Place pizza crust on pizza pan or baking sheet and spread dressing evenly over the top. Sprinkle with cheddar cheese, followed by veggies. Top with mozzarella cheese.
- Bake in preheated oven for 15-20 minutes, until vegetables are tender and cheese is melted and bubbling.
Feel free to experiment by topping your pizza with your favorite vegetable.
Nutrition Information
Calories: 490
Total fat: 36 grams
Protein: 21 grams
Carbohydrates: 19 grams
Fiber: 1.2 grams
Sodium: 992 milligrams
Chicken Pasta Salad with Blueberry Vinaigrette
Serves: 4
Ingredients
Vinaigrette:
- ½ cup blueberries
- 2 Tbsp. olive oil
- 2 Tbsp. balsamic vinegar
- ½ tsp. Dijon mustard
- 2 tsp. honey
- ¼ tsp. salt
Salad:
- 1 ½ cups blueberries
- 3 cups cooked whole grain penne pasta, cooled
- 12 ounces cooked chicken breast, sliced
- 4 cups field greens
- ½ cup red onion, chopped
- 1 medium red bell pepper, chopped
Directions
- Blend vinaigrette ingredients in a bowl, and set aside.
- In a medium bowl, toss all ingredients with dressing.
Nutrition Information
Calories: 390
Total fat: 11 grams
Protein: 32 grams
Carbohydrates: 41 grams
Fiber: 7 grams
Sodium: 250 milligrams
Learn more about eating healthy by participating in a one-on-one nutritional counseling program at Riverview Health.