Healthy Recipes

from https://fruitsandveggies.org/recipes/

Chicken Vegetable Soup

Ingredient List

 14 ½ oz. can reduced-sodium chicken broth

  • ½ cup water
  • 1 pound (3 medium) potatoes, cut into ½ – inch cubes
  • 1 medium carrot, cut into ¼ – inch slices
  • 1 pound boned and skinned chicken breasts, cut into 1-inch chunks
  • 1 medium zucchini, cut into ¼-inch slices
  • 3 green onions, sliced
  • 2 teaspoons dried basil
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Instructions

  1. In 3-quart saucepan over medium heat, combine broth and water.
  2. Cover and bring to boil.
  3. Add potatoes and carrot slices, cover and cook 5 minutes.
  4. Add chicken, zucchini, onions and basil.
  5. Bring to boil, reduce heat, cover and cook until chicken is opaque throughout, about 7 minutes.
  6. Season with salt and pepper. 

Crunchy Yogurt Parfait With Berries

Ingredient List

  • 6 ounces fat-free plain yogurt
  • ¼ cup whole-grain cereal
  • ¾ cup fresh, frozen, or canned berries

 

Instructions

  1. Spoon ¼ yogurt into a tall glass and smooth surface.
  2. Spoon ½ whole-grain cereal over yogurt.
  3. Add 4 to 5 berries over top of cereal.
  4. Repeat the above process, ending with berries over top of the parfait.

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Broiled Salmon over Cucumber Salad

Ingredient List

  • 1 English seeded cucumber, halved crosswise
  • ½ small white onion, thinly sliced into rings
  • 4 tsp extra virgin olive oil, divided
  • 1 Tbsp. red wine vinegar
  • ½ tsp salt
  • ¼ tsp ground black pepper
  • 4 (4-5 ounce) skinless, boneless salmon fillets
  • ¼ cup fresh lemon juice
  • 1 tsp. lemon & pepper seasoning
  • ½ tsp garlic powder
  • ¼ cup light sour cream
  • ½ tsp fresh chopped dill, plus sprigs for garnish
  • Lemon slices (optional garnish)

 

Instructions

  1. In a small bowl, with a vegetable peeler, cut thin slices from each cucumber half up to seed portion. Stir in onion, vinegar, 1 teaspoon oil, salt, and black pepper; refrigerate until ready to serve.
  2. Preheat broiler to high and place oven rack 4 to 5 inches from broiler. Coat both sides of salmon with remaining oil and lemon juice and season with lemon pepper seasoning and garlic powder; broil 8 to 10 minutes.
  3. Meanwhile, in a small bowl, mix sour cream and dill; spread evenly over salmon. Broil 3 minutes more or until topping is lightly browned, salmon is opaque throughout and internal temperature reaches 145° F. Serve over cucumber salad and garnish with lemon and dill.

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Pesto Pasta Salad with Sun Dried Tomatoes

Ingredient List

  • 1 16 oz box cellentani, rotini, or bowtie pasta
  • 1 cup pesto sauce
  • 1 can chickpeas
  • ½ cup sun-dried tomatoes chopped
  • ½ cup shredded parmesan cheese
  • 1 head broccoli florets
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • ½ lemon (optional)

 Instructions

  1. Heat the oven to 400 degrees F. Wash and dry the broccoli, then cut into small florets. Arrange in a single layer on a baking sheet and drizzle with the olive oil. Season with salt and pepper to taste. Roast 10 minutes on high heat or until the edges begin to brown and the broccoli is cooked to your preference.
  2. While the oven is preheating, bring a large pot of water to a boil. Once boiling, add the pasta and cook until al dente, about 8-10 minutes depending on your pasta shape.
  3. Meanwhile, chop the sun-dried tomatoes and drain and rinse the chickpeas. Set aside until ready to combine.
  4. Once pasta is cooked, drain and add to a large mixing bowl. Remove the broccoli from the oven and allow to cool slightly. Add to the mixing bowl with the pesto sauce, sun-dried tomatoes, and chickpeas. If using lemon, squeeze over the top, being careful not to include the seeds. Gently fold together to combine all ingredients.
  5. Top with parmesan cheese just before serving. Serve warm, or chill until ready to serve.
 

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Butternut Squash Mac and Cheese

Ingredient List

  • 2 cups butternut squash, peeled and cubed
  • 10 ounces whole wheat pasta, dry
  • 2 tablespoons low-sodium vegetable broth
  • 1 ½ tablespoons butter
  • 1 ½ tablespoons flour
  • 1 tablespoon garlic powder
  • ¾ cup skim milk
  • 2 ½ cups shredded cheddar cheese

Instructions

  1. Bring a large pot of water to boil and add butternut squash. Cook until squash is softened and drain. Alternatively, microwave squash until softened (about 4-5 minutes).
  2. Prepare pasta according to box. Drain and set aside.
  3. Place squash and vegetable broth in food processor or blender. Pulse until mixture is smooth. Add water by ¼ teaspoon if mixture is too firm.
  4. Heat butter over medium-low heat until melted in a small saucepan. Whisk in flour and cook 1-2 minutes.
  5. Whisk in garlic powder, milk and squash. Continue to whisk for another 1-2 minutes mixture thickens.
  6. Once thickened, add cheese and whisk until melted (about 5 minutes). Stir mixture into pasta