Fruit and Vegetable Recipes

Keeping with our theme of fruits and vegetables, here are some recipes for you to try. They are an easy and yummy way to add veggies to your meal plan!
Roasted Zucchini with Fresh Thyme (4 servings: 25 calories per serving)
Canola Oil Cooking Spray
2 medium to large zucchini, halved lengthwise
2 tsp chopped fresh thyme
1 tsp garlic powder
Preheat oven to 450 degrees F. Coat a large baking sheet with cooking spray. Arrange zucchini halves, flesh side up, on prepared baking sheet. Season with garlic powder and thyme. Roast 8 to 10 minutes, until tender and golden brown.
Sweet Potato Fries (4 servings: 60 calories per serving)
Canola Oil Cooking Spray
2 large sweet potatoes, peeled and cut into wedges or rounds
1/2 tsp salt
1/4 tsp black pepper
Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray. Arrange potato wedges on prepared baking sheet in 1 layer and coat them with cooking spray. Sprinkle potatoes with salt and black pepper. Roast 30 minutes, until tender and golden brown.
Note: You could roast any vegetable this way, broccoli, green beans, asparagus, etc. Just adjust cooking time down to 8-10 minutes for non-starchy vegetables.
Vegetable Chili (8 (1 1/2 cup) servings: 150 calories per serving)
2 tsp Canola oil
1/2 medium green bell pepper, seeded and diced
1/4 cup onion, diced
2 cups mushrooms, sliced
1 clove garlic, chopped
2 cans (15 oz each) low sodium kidney beans, drained and rinsed
2 medium zucchini, diced into rounds
20 oz canned low sodium diced tomatoes
2 cups tomato sauce
2/3 tsp hot sauce
3 cups water
3 cubes low sodium chicken bouillon cubes
1 tbsp chili powder
3/4 tsp cumin
1/8 tsp oregano
1 1/3 cups corn, frozen
Put oil in a large pot, add onion, green pepper, mushrooms and garlic. Cook 6-8 minutes until vegetables are tender. Add beans and remaining ingredients to pot. Simmer 15-20 minutes or until vegetables are tender.
Brown Rice Salad with Apples (6-8 (1 cup) servings: 170 calories per serving)
3 cups cooked brown rice
1 Granny Smith apple, diced
2 celery stalks, finely chopped
1 red bell pepper, chopped
1/2 bunch green onions, chopped
2 tbsp walnut or almond pieces
1 cup cooked chicken, cubed
2 tbsp flat leaf parsley, chopped
1/4 cup apple cider vinegar
2 tbsp lemon juice
2 tbsp olive oil
Salt and pepper
In a mixing bowl, whisk together vinegar lemon juice, olive oil and a little salt and pepper. Combine remaining ingredients and pour olive oil mixture over and toss to combine. Serve at room temperature or chilled.
Chicken Jumbalaya (4 (1 cup – does not include rice) servings: 160 calories per serving)
1 cup celery, chopped
1/4 cup onion, chopped
1 cup green pepper, chopped
2 tsp Canola oil
1 1/2 cups low sodium chicken broth
1 can (15 oz) low sodium diced tomatoes
2 cups chicken, cooked and diced
1 tsp basil
1/2 tsp thyme
1/2 tsp garlic salt
1 tsp hot sauce
1/4 tsp pepper
1 bay leaf
In a large skillet, cook celery, onion and green pepper in oil until tender. Stir in undrained tomatoes, chicken broth, basil, thyme, garlic sat, pepper, hot sauce and bay leaf. Bring to a boil and reduce heat. Add chicken and simmer for 20-30 minutes. Discard bay leaf and serve over brown rice.
Emily Fonnesbeck RD,CD