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Tag: feature recipe

Crunchy Vegetable Wraps

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Ingredients

  • 4 Tbsp low-fat cream cheese
  • ½ teaspoon ranch seasoning mix 
  • 2 flour tortillas 
  • ¼ cup broccoli, chopped 
  • ¼ cup carrot, peeled & grated
  • ¼ cup zucchini, cut into small strips
  • 2 Tablespoons onion, chopped
  • 1 teaspoon chili powder 
  • ½ cup cheese, shredded
  • ¼ cup yellow summer squash, cut into small strips
  • ½ tomato, diced
  • 2 Tablespoons green bell pepper, diced
  • 2 Tablespoons chives, finely chopped

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. In a small bowl, stir ranch seasoning into cream cheese. Chill while preparing vegetables.
  3. Wash and chop all vegetables.
  4. Steam broccoli in microwave with 1 tablespoon of water for 1 minute.
  5. Spread cream cheese mix onto each tortilla, staying one inch from edge.
  6. Sprinkle vegetables over cream cheese. Roll tortillas tightly.
  7. Chill for 1-2 hours before serving. This helps the wrap hold its shape.
  8. With a sharp knife, slice into circles. Serve.

Makes 4 servings

 

nutrition food label

Veggie Bagel Buddies

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Ingredients

  • 3 whole wheat bagels
  • 2 tsp powdered ranch dressing
  • 3 oz low-fat cream cheese
  • 1/2 cup carrots, finely chopped
  • 1/2 cup cauliflower, finely chopped
  • 1/2 cup broccoli, finely chopped
  • 6 Tbsp reduced fat cheddar cheese, shredded

 

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Split whole wheat bagels into halves and lay face up on a baking sheet.
  3. Mix cream cheese with powdered ranch dressing. Spread onto each bagel half.
  4. Finely chop carrots, cauliflower, and carrots. Mix together in a bowl.
  5. Sprinkle vegetable mix on top of bagels. Top each bagel with 1 Tbsp cheddar cheese.

Makes 6 servings

nutrition food label

Broccoli Raisin Salad

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Ingredients

  • 6 cups chopped broccoli
  • ½ cup raisins
  • ¼ cup chopped red onion
  • ¼ cup unsalted sunflower seeds
  • ¼ cup bacon bits
  • ½ cup light mayonnaise 
  • ¼ cup sugar
  • 1 Tablespoon red wine vinegar

Directions

  1. Combine chopped broccoli, chopped onion, raisins, bacon bits, and sunflower seeds in a large bowl. 
  2. Combine mayonnaise, sugar, and vinegar in a small bowl.
  3. Stir mayonnaise mixture into salad.

Makes 9 servings


nutrition label

Roasted Broccoli

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Ingredients

  • 2 broccoli heads
  • 2 teaspoons canola oil
  • 1/2 teaspoon salt
  • Black pepper to taste
  • 2 Tablespoons grated Parmesan cheese
 

Directions

  1. Wash hands with warm soapy water for 20 seconds.
  2. Chop broccoli into small pieces.
  3. Add oil, salt, and black pepper to broccoli. Stir.
  4. Sprinkle grated cheese over broccoli. Stir.
  5. Roast at 450°F for 30-45 minutes

Makes 3 servings

Sesame Snap Peas

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Ingredients

  • 2 cups sugar snap peas 
  • 1/2 Tablespoon reduced-sodium soy sauce
  • 1/2 Tablespoon sesame oil, canola oil, or olive oil
  • 1/2 Tablespoon sesame seeds
  • Black pepper to taste

Directions

  1. Wash hands with warm soapy water for 20 seconds.
  2.  Wash peas. Trim snap peas and cut in half. 
  3. Steam peas in a perforated basket over 1 inch of boiling water until crisp tender, about 4 minutes.
  4. Place in a medium-sized bowl. Add soy sauce, oil, sesame seeds, and black pepper. Toss to coat.
  5. Serve at room temperature.

Makes 4 1/2-cup servings

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