By Katie Boscia, MS, RD, IBCLC, CDE
It can sometimes be difficult to get enough fruits and vegetables in our everyday diets. Here are some recipes that will help you increase your consumption.
Apple Chicken Stir Fry
Prep time: 15 minutes
Serves: 4
Ingredients:
1 lb boneless and skinless chicken breast, cubed
½ cup onion, sliced
1 ¾ cup carrots (3-4 medium-sized carrots), thinly sliced
1 ½ tsp canola oil
1 tsp dried basil, crushed
1 cup fresh or frozen Chinese pea pods
1 Tbsp water
1 medium baking apple, cored and thinly sliced
1 Tbsp oil
2 cups brown rice
Directions:
In a non-stick skillet, stir-fry cubed chicken breast in 1 Tbsp canola oil until lightly browned and cooked through. Remove from skillet and reserve. Add onion, carrots and basil to skillet and cook until carrots are tender. Stir in pea pods and water. Cook for two minutes. Remove from heat and stir in apple and chicken until combined. Serve over warm, cooked rice and enjoy.
Nutrition Information:
Calories: 330 Carbohydrates: 30 g
Total Fat: 7.7 g Cholesterol: 66 mg
Protein: 29 g Dietary Fiber: 5 g
Sodium: 117 mg
Recipe courtesy of Produce for Better Health Foundation (PBH)
Tuna Pasta Salad with Avocado
Prep Time: 30 minutes
Serves: 4
Ingredients:
2 cups uncooked pasta shells
¼ cup bottled fat-free Italian dressing
¼ cup fresh basil, chopped
2 cloves garlic, minced
¼ tsp red crushed pepper flakes
16 oz can water-packed tuna, drained and flaked
¾ cup tomatoes, diced
½ ripe avocado, diced
¼ cup red onion, thinly sliced
2 Tbsp black olives, chopped
4 green lettuce leaves
Directions:
In a large saucepan, cook pasta according to package directions. Drain, then rinse briefly under cold water. In a small bowl, combine the Italian dressing, basil, garlic and crushed red pepper. In a large bowl, combine the pasta, tuna, tomato, avocado, red onion and olives. Add the dressing and toss until evenly coated. Line plates with the lettuce leaves and spoon pasta salad on top.
Nutrition Information:
Calories: 295 Carbohydrates: 41 g
Total Fat: 6.4 g Cholesterol: 18 mg
Protein: 18 g Dietary Fiber: 5 g
Sodium: 363 mg
Recipe courtesy of Produce for Better Health Foundation (PBH)
Asparagus and Shrimp Quinoa Salad with Lemon Vinaigrette
Prep time: 45 minutes
Serves: 4
Ingredients:
Lemon Vinaigrette
1 tsp grated lemon peel (optional)
3 Tbsp fresh or bottled lemon juice
2 Tbsp olive oil
1 tsp Dijon mustard
½ tsp dried thyme leaves
½ tsp ground black pepper
Salad
2 cups large, fresh asparagus spears, cut into one-inch pieces
½ yellow or red bell pepper, cut into half-inch pieces
1 clove garlic, minced
14 oz can quartered artichoke hearts, drained
12 oz fresh or frozen jumbo or large raw shrimp, peeled and deveined
1 ½ cups cooked quinoa
Directions:
Place vinaigrette ingredients in small bowl and whisk; set aside. Cut vegetables as directed. Heat grill and grilling tray. Place vegetables and shrimp in a large bowl and toss with half the vinaigrette (3 Tbsp). Spread the shrimp-vegetable mixture over hot grilling tray. Grill, turning shrimp and vegetables until done (about 5-6 minutes); remove from grill. Serve grill mixture over cooked quinoa and drizzle with remaining vinaigrette.
Nutrition Information:
Calories: 500 Carbohydrates: 52 g
Total Fat: 19 g Cholesterol: 125 mg
Protein: 33 g Dietary Fiber: 7 g
Sodium: 570 mg