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Tag: vegetable

Veggie Quesadillas

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Ingredients

  • 1 onion (small, peeled and chopped)
  • 1 small zucchini (small, washed and chopped)
  • 1 green bell pepper (washed, seeded and chopped)
  • 1/2 broccoli head (washed and chopped)
  • 1 carrot (scrubbed and shredded)
  • 4 whole wheat tortillas (10-inch)
  • 1 cup cheddar cheese (shredded low-fat)
  • 1/2 cup salsa
  • Cooking oil spray

Directions

  1. Wash hands with warm, soapy water for 20 seconds.
  2. Spray a pan with cooking oil.
  3. Chop vegetables. Cook on medium heat for 4-5 minutes, stirring frequently. Remove from pan.
  4. Spray pan with cooking spray. Place one tortilla in the pan. Sprinkle with half the vegetables and half of the cheese.
  5. Place a second tortilla on top. Cook on medium heat for 4-6 minutes or until the cheese starts to melt and the bottom tortilla starts to brown.
  6. Flip quesadilla. Cook for 4 minutes or until tortilla browns.
  7. Repeat steps 4-6 for the other two tortillas.
  8. Cut each quesadilla in half. Serve with salsa.

Makes 2 servings

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

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

Baked Zucchini Fries

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Ingredients

  • 2 6-inch zucchinis or other summer squash
  • 1 egg white
  • ½ cup low-fat milk
  • ½ cup grated parmesan cheese
  • ½ cup breadcrumbs
  • 1 Tablespoon Italian seasoning

Directions

  1. Wash hands with warm soapy water for 20 seconds.
  2. Preheat oven to 425°F.
  3. Coat a baking sheet with nonstick spray.
  4. Wash and cut zucchini into 3-inch sticks.
  5. Beat egg white in a small bowl with a fork. Add milk and mix together.
  6. Combine cheese, breadcrumbs, and seasoning in a separate bowl.
  7. Dip zucchini sticks into the egg mixture, then the breadcrumb mixture. Place on baking sheet.
  8. Bake for 25-30 minutes or until golden brown. 

Makes 6 servings

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