Fruits and Vegetables Recipes

Italian Chicken Flatbread

Ingredients: 2 tablespoons green, yellow, and red peppers, diced 6 multigrain flatbread 1 pound Frozen spinach, chopped 1 teaspoon butter 2 teaspoons all-purpose flour 1/16 teaspoon ground nutmeg 4-1/2 ounces skim milk 1/16 teaspoon black pepper 3 ounces light mozzarella cheese, shredded 1 ounces light mozzarella cheese, shredded 9 ounces fully cooked chicken, diced Directions: […]

Italian Bean Soup

Ingredients: 1 can great northern beans (15 ounce) 1 can red kidney beans (15 ounce) 2 cans pinto beans (15 ounce) 1 can tomato juice (46 ounce, or V-8 juice) 1 can Italian style or stewed tomatoes (15 ounce) 1 can vegetable broth, low-sodium (15 ounce) 1 can green beans (15 ounce, drained) 1 1/2 […]

Italian Pasta Salad

Ingredients: 4 cups pasta, cooked 2 cups broccoli (blanched, pieces) 1 cup carrot (cooked, slices) 1/2 cup red pepper (strips) 1/4 cup green onion (sliced) 1/2 to 3/4 cup Italian salad dressing, light or reduced fat Directions: Mix all ingredients together and refrigerate for about 30 minutes before serving. For a more hearty salad, add […]

Chicken Alfredo Pasta

Ingredients: 1 pound boneless skinless chicken breasts 1 tablespoon vegetable oil 2 1/2 cups whole wheat penne or rotini pasta 1 package (16 ounces) frozen chopped broccoli 1 cup nonfat milk 8 ounces low fat cream cheese, cubed 1/2 teaspoon garlic powder 1/2 cup grated parmesan cheese 1/2 teaspoon salt 1/4 teaspoon pepper Directions: Remove […]

Cheese and Corn Chowder

Ingredients: 2 cups potatoes (diced) 1 cup carrot (sliced) 1 cup celery (chopped) 1/2 cup onion (chopped) 1/4 teaspoon pepper 1 can cream-style corn 1 1/2 cups milk, non-fat 1/2 cup cheddar or American cheese (shredded) Directions: Combine potatoes, carrots, celery, onion and seasonings in pan. Add 1 cup water. Cover and simmer 10 minutes. […]

Baked Potato Soup

Ingredients: 2 tablespoons light buttery spread 1 small onion (chopped) 2 medium potatoes (baked, peeled and mashed) 3 cups prepared instant nonfat dry milk 1 can low-sodium chicken broth (about 14.5 ounces) 1 cup reduced-fat cheddar cheese (shredded) pepper, and salt to taste Directions: Melt light buttery spread in a large saucepot over medium heat and […]

Split Pea Soup

Ingredients: 1 onion (large) 3 tablespoons butter 1 1/2 cups split peas, dry 6 cups water 1 teaspoon salt Directions: Chop onion. Cook in margarine in a large pan until tender. Wash and drain split peas. Add water, split peas and salt to onion. Bring to boiling. Lower heat and cover pan. Simmer about 2 […]

Pumpkin and Bean Soup

Ingredients: 1 can white beans 1 onion (small, finely chopped) 1 cup water 1 can pumpkin (15 ounce) 1 1/2 cups apple juice 1/2 teaspoon cinnamon 1/8 teaspoon nutmeg, allspice, or ginger 1/2 teaspoon black pepper 1/4 teaspoon salt Directions: Blend white beans, onion, and water with a potato masher or blender till smooth. In […]

Black Bean Soup

Ingredients: 1 cup onion (chopped) 3/4 cup celery (chopped) 2 teaspoons garlic (chopped) 1 1/2 cups beef broth (fat removed) 2 cans black beans (15 oz. each, drained and rinsed) 1/2 cup salsa (thick and chunky) 1 1/2 teaspoons cumin 1/2 teaspoon onion powder 1/4 teaspoon oregano (dried) Directions: Combine all ingredients in a saucepan. […]

Macaroni Chick-Pea Soup

Ingredients: 3 1/2 cups chicken broth, fat-free, low sodium 1 cup water 1 3/4 cups macaroni (dry) 1/2 teaspoon celery flakes (or onion powder) 1/2 teaspoon oregano 1 cup stewed tomatoes, no-salt 1 cup green beans 1 can chick-peas (garbanzo beans) 1/4 teaspoon garlic powder Directions: In a large saucepan, bring broth and water to […]

Chicken Soup

Ingredients: 6 cups chicken broth (low-sodium) 1 cup chicken (cooked) 1 cup rice (uncooked) 1 3/4 cups vegetables (fresh chopped, such as potatoes, carrots, celery, or cabbage) 1/2 teaspoon garlic powder 1/4 teaspoon pepper 1/4 teaspoon salt 1 tablespoon parsley (dried) Directions: Use leftover cooked chicken, or cook enough chicken to make 1 cup of […]

Cream of Broccoli Soup

Ingredients: 1 1/2 cups chicken broth 1/2 cup onion (chopped) 2 cups broccoli (cut) 1/2 teaspoon thyme (dried, crushed) 2 bay leaves (small) 2 tablespoons margarine 2 tablespoons flour 1/4 teaspoon salt 1 dash pepper (optional) 1 cup non-fat milk 1 dash garlic powder (optional) Directions: In a saucepan combine chicken broth, chopped onion, broccoli, […]

Chicken Enchilada Soup

Anonymous “reader’s recipe.” Ingredients: 1/2 c. vegetable oil 1/4 c. chicken bouillon 3 c. onions, chopped 1-2 T. cumin 1-2 T. chili powder 1-2 T. garlic powder 2 heaping tsp. red pepper 2 c. Masa (harina) 4 qt. water 3 c. tomatoes, chopped 1 (16 oz.) package American cheese, cubed 3 c. cubed (or shredded) […]

Minestrone Soup

Ingredients: 16 ounces frozen vegetables, any type 30 ounces stewed tomatoes, canned 28 ounces broth, any flavor, canned 15 ounces beans, canned, any type 1 cup pasta, dry, any type Directions: In a large pot, combine frozen vegetables, tomatoes, broth and beans. Bring the soup to a boil and add the pasta. Then reduce to […]

Dill Pickle Soup

Submitted by: Gaye V. Ochs of Leeper, PA Ingredients: 5 Dill Pickles, shredded 4 teaspoons butter, divided 1 quart water 1 carrot, chopped 2 celery stalks, chopped 1 parsley root, chopped 1 leek, chopped 1 potato, chopped and cubed 1/2 cup sour cream 2 tablespoons chopped dill Directions: Over overflow heat to avoid browning, saute […]

Panfish Chowder

Submitted by Karen Crain of Cortland, Ohio Ingredients: 4 slices bacon 1/2 cup chopped onion 1/2 cup diced carrots 1/2 cup chopped celery 1 lb yellow perch (or other fish) cut in 1 inch chunks 1 can 15.4 oz cooked potatoes, diced 1 cup water salt and pepper to taste 1 cup milk~regular or 2% […]

Cabbage Chowder

Submitted by Karen Crain of Cortland, Ohio Ingredients: 1 lb smoked sausage,  sliced into quarter-inch rounds 2 cups carrots, sliced diagonally 2 Tbs butter 2 cans Cream of Celery Soup 1 can water 1 12 oz can evaporated milk, any kind 3 cups raw chopped cabbage Directions: Brown sausage in butter in large sauce pot, add […]

Peppy Quinoa

Ingredients: 1/8 cup Pepitas/Pumpkin seeds 1 1/4 cups Quinoa, dry 1 tablespoon low-sodium chicken base 1/2 cup fresh onion, peeled, diced 1/2 cup canned diced green chilies 2 1/4 teaspoons fresh garlic, minced 1/2 cup fresh cilantro, chopped 1/2 cup fresh green onions, diced 2 tablespoons fresh lime juice (2-4 Tbsp optional) Directions: Preheat oven […]

Park City Chili

Ingredients: 1 tablespoon vegetable oil 1/4 cup frozen onion, diced 1/4 cup frozen carrots, diced 1/4 cup frozen celery, diced 1/4 cup frozen green or red pepper, diced 1 tablespoon garlic, minced 3 cups canned pinto beans, drained (USDA reduced sodium) 1 1/2 cups canned diced tomatoes, with liquid (USDA reduced sodium) 1 tablespoon chili […]

Apple-Sage Wild Rice Stuffing

Ingredients: 4 ounces chopped pecans 4 teaspoons canola oil (divided) 1-1/2 cups diced celery 1-1/2 cups diced onions 1 medium red apple, such as Jonathan or Gala (halved, cored, and diced, about 1.5 cup total) 2 cups hot cooked brown rice 1 cup hot cooked wild rice 1/2 cup dried cranberries 1 medium jalapeno pepper […]

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