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Fruit and Vegetables - Recipes for Health

Fruit and Vegetables - Recipes for Health

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Published by: Lucky621 on Jul 21, 2011
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01/10/2013

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Sections

  • 1. Apple Fennel Soup
  • 2. Apple-Hazelnut Salad In A Cup
  • 3. Aprium Muffins
  • 4. Artichoke Gondolas
  • 5. Artichokes with Garlic Dip
  • 6. Avocado Green Onion Party Dip
  • 7. Baba Ghanoush (Eggplant Dip)
  • 8. Baked Acorn Squash with Pineapple
  • 9. Baked Buttercup Squash
  • 10. Baked Onions
  • 11. Bean Gazpacho
  • 12. Black Bean and Corn Soup
  • 13. Brown Bag Fruit Mix
  • 14. Cantaloupe Salsa
  • 15. Cantaloupe Soup
  • 16. Caribbean Watermelon Salsa
  • 17. Chick-Peas with Sun-Dried Tomatoes
  • 18. Chickpea and Spinach Curry
  • 19. Chickpea Dip
  • 20. Chutney—Pineapple Slaw
  • 21. Cranberry Salsa
  • 22. Cucumber Yogurt Dip
  • 23. Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes
  • 24. Fat-Free Kiwi Mango Salsa
  • 25. Fresh Northwest Cherry Salsa
  • 26. Mango and Tomatillo Salsa
  • 27. Onion Salsa Salad
  • 28. Papaya Pineapple Salsa
  • 29. Red Pepper Frittata
  • 30. Rhubarb Pico de Gallo
  • 31. Rhubarb, Onion, and Raisin Chutney
  • 32. Roasted Garlic and Green Pea Pasta Sauce
  • 33. Salsa for Everyone
  • 34. South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa
  • 35. Sun-dried tomato hummus
  • 36. Sweet Onion Pineapple Salsa
  • 37. Tomatillo Salsa
  • 38. Tortilla Pizzas
  • 39. Vegetable Curry
  • 40. Vegetable Medley with Salsa Dip
  • 41. Vegetarian Stuffed Peppers
  • 42. Watermelon Bits

Fruit and Vegetable Recipes

apps.nccd.gov-cookbook

apps.nccd.gov-cookbook

Table of Contents
1. Apple Fennel Soup 2. Apple-Hazelnut Salad In A Cup 3. Aprium Muffins 4. Artichoke Gondolas 5. Artichokes with Garlic Dip 6. Avocado Green Onion Party Dip 7. Baba Ghanoush (Eggplant Dip) 8. Baked Acorn Squash with Pineapple 9. Baked Buttercup Squash 10. Baked Onions 11. Bean Gazpacho 12. Black Bean and Corn Soup 13. Brown Bag Fruit Mix 14. Cantaloupe Salsa 15. Cantaloupe Soup 16. Caribbean Watermelon Salsa 17. Chick-Peas with Sun-Dried Tomatoes 18. Chickpea and Spinach Curry 19. Chickpea Dip 20. Chutney—Pineapple Slaw 21. Cranberry Salsa 22. Cucumber Yogurt Dip 23. Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes 24. Fat-Free Kiwi Mango Salsa 25. Fresh Northwest Cherry Salsa 26. Mango and Tomatillo Salsa 27. Onion Salsa Salad 28. Papaya Pineapple Salsa 29. Red Pepper Frittata 30. Rhubarb Pico de Gallo 31. Rhubarb, Onion, and Raisin Chutney 32. Roasted Garlic and Green Pea Pasta Sauce 33. Salsa for Everyone 34. South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa 35. Sun-dried tomato hummus 36. Sweet Onion Pineapple Salsa 37. Tomatillo Salsa 38. Tortilla Pizzas 39. Vegetable Curry 40. Vegetable Medley with Salsa Dip

41. Vegetarian Stuffed Peppers 42. Watermelon Bits

fruitsandveggiesmatter.gov

apps.nccd.gov-cookbook

1. Apple Fennel Soup
Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.75 Ingredients: 2 cups low sodium chicken broth 1/2 cup white wine 1 cup thinly sliced carrots 1 cup chopped fennel 1/4 tsp dried thyme leaves 4 tsp non-fat plain yogurt Directions: In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme and peppercorns; bring to boil. Reduce heat and simmer, covered, 20 minutes. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer. In blender or food processor, puree mixture; add reserved liquid and blend well. Reheat soup, if necessary, ladle into soup bowls and serve with a dollop of yogurt if desired. 2 cups water 2 Golden Delicious apples, peeled, cored and chopped 1 small onion, thinly sliced 1 Bay leaf 6 Peppercorns

Nutrition Facts
Apple Fennel Soup

Serving size 1/4 recipe
Amount Per Serving

Diabetic Exchange** Carbohydrates: 0 Meat: 0

Calories

100

Calories from Fat 10
% Daily Value (DV)*

Fruit: 1 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

Total Fat

1g 0mg 17g

2% 0% 0% 3% 6% 12%

Saturated Fat 0g
Cholesterol Sodium

80mg

Total Carbohydrate

Dietary Fiber 3g Sugars 10g
Protein

4g
70% 15% 4% 4%

Vitamin A Vitamin C Calcium Iron

fruitsandveggiesmatter.gov

Apple Fennel Soup

1

apps.nccd.gov-cookbook
* Percent Daily Values are based on a 2,000 calorie diet.

fruitsandveggiesmatter.gov

Apple Fennel Soup

2

insulated cup. fruitsandveggiesmatter. travel-proof. lidded.gov-cookbook 2.nccd. Therefore. Enjoy! 1 apple. in order.gov Apple-Hazelnut Salad In A Cup 3 . rinsed and drained Directions: Layer ingredients.000 calorie diet. in a large. partial exchanges are not included Total Fat 10g 0mg 63g 15% 8% 0% 4% 21% 32% Saturated Fat 2g Cholesterol Sodium 100mg Total Carbohydrate Dietary Fiber 8g Sugars 49g Protein 3g 35% 25% 10% 10% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. diced 2 Tbsp chopped hazelnuts Nutrition Facts Apple-Hazelnut Salad In A Cup Serving size whole recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 1 Meat: 0 Calories 350 Calories from Fat 90 % Daily Value (DV)* Fruit: 3 Vegetable: 0 Milk: 0 Fat: 2 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. When ready to eat. grab a fork and shake the cup well. Apple-Hazelnut Salad In A Cup Recipe Summary: Preparation time: 10 minutes Number of Servings: 1 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 Tbsp non-fat bottled raspberry vinaigrette 1/4 cup dried fruit tidbits 1 cup pre-cut mixed greens. This site rounds exchanges up or down to equal whole numbers.apps.

This site rounds exchanges up or down to equal whole numbers.gov Aprium Muffins 4 . Lightly coat about 9 muffin cups with nonstick spray.nccd. Spoon batter into muffin cups until full. combine muffin mix and juice until just moistened.000 calorie diet. partial exchanges are not included Total Fat 5g 0mg 51g 8% 5% 0% 13% 17% 16% Saturated Fat 1g Cholesterol Sodium 310mg Total Carbohydrate Dietary Fiber 4g Sugars 30g Protein 5g 25% 10% 6% 10% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. fruitsandveggiesmatter.apps. Aprium Muffins Recipe Summary: Preparation time: 25 minutes Number of Servings: 9 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 14-ounce box oat bran muffin mix 18 finely chopped fresh apriums Directions: Preheat oven to 425 ºF. Therefore. Bake 14 minutes or until a toothpick inserted in center comes out clean. Remove muffins from pan and cool on wire rack. In medium bowl. 3/4 cup apple juice 3/4 cup raisins Nutrition Facts Aprium Muffins Serving size 1/9 of recipe (1 muffin) Amount Per Serving Diabetic Exchange** Carbohydrates: 2 Meat: 0 Calories 260 Calories from Fat 45 % Daily Value (DV)* Fruit: 1 Vegetable: 0 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Stir in apriums and raisins.gov-cookbook 3.

arrange artichoke leaves on a serving platter. Dip can be prepared up to 24 hours ahead and chilled until serving time. Therefore. onion. cooked 1 eggplant (small).apps. if desired.nccd. Alternate serving idea: Arrange artichoke leaves on a platter. drain well. drained eggplant. Drain and rinse.gov-cookbook 4. Use artichoke leaves to scoop up individual servings of the dip. salt and pepper. Remove outer leaves of artichokes. remove center petals and fuzzy centers of artichokes. Rehydrate tomatoes in boiling water for 3 minutes until softened. chop. surrounding a bowl of the eggplant mixture. herbs. To serve. In blender or food processor container place chopped tomatoes. reserve. Cook eggplant in simmering chicken broth for 10 minutes. peeled and diced 1/4 cup chopped onion 1 Tbsp fresh basil 1/4 tsp pepper Directions: Halve artichokes lengthwise. spoon 1 heaping teaspoon of the eggplant mixture onto wide end of artichoke leaves. Cover and process until nearly smooth. garlic. Stir in chopped artichoke hearts. This site rounds exchanges up or down to equal whole numbers.gov Artichoke Gondolas 5 . minced Nutrition Facts Artichoke Gondolas Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 150 Calories from Fat 5 % Daily Value (DV)* Fruit: 0 Vegetable: 6 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Taste for seasoning. Artichoke Gondolas Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 4 artichokes (medium size). partial exchanges are not included Total Fat 1g 5mg 34g 2% 0% 2% 20% 11% 64% Saturated Fat 0g Cholesterol Sodium 470mg Total Carbohydrate Dietary Fiber 16g Sugars 10g Protein 11g fruitsandveggiesmatter. Garnish with a fresh herb leaf. Trim out hearts and chop finely. Set aside. 1/2 cup sun-dried tomatoes (not oil-packed) 2 cups low sodium chicken broth 1 Tbsp fresh oregano 2 cloves garlic.

apps.nccd.gov-cookbook Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.gov Artichoke Gondolas 6 . 4% 45% 10% 20% fruitsandveggiesmatter.000 calorie diet.

apps. minced 4 artichokes (medium).000 calorie diet. Therefore.gov-cookbook 5. Refrigerate until serving. partial exchanges are not included Total Fat 1g 5mg 28g 1% 0% 2% 16% 9% 44% Saturated Fat 0g Cholesterol Sodium 380mg Total Carbohydrate Dietary Fiber 11g Sugars 9g Protein 11g 8% 40% 20% 15% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. This site rounds exchanges up or down to equal whole numbers.nccd. blend well. Serve with cooked artichokes. fruitsandveggiesmatter.5 Ingredients: 1 cup plain low-fat yogurt 1 Tbsp chopped chives 2 cloves garlic.gov Artichokes with Garlic Dip 7 . prepared and cooked Directions: Combine all ingredients except artichokes. 1 Tbsp chopped parsley 2 tsp chili sauce 1/8 tsp pepper Nutrition Facts Artichokes with Garlic Dip Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 130 Calories from Fat 5 % Daily Value (DV)* Fruit: 0 Vegetable: 4 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Artichokes with Garlic Dip Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.

non-fat yogurt 1/4 cup shredded carrots 1/4 cup non-fat mayonnaise 1 cup cucumber slices Directions: Dice avocado into small pieces.nccd. Avocado Green Onion Party Dip Recipe Summary: Preparation time: 30 minutes Number of Servings: 7 Cups of Fruits and Vegetables per Person: 0. fruitsandveggiesmatter. This site rounds exchanges up or down to equal whole numbers. blend cottage cheese.apps. Serve with vegetable crudités and melba toast rounds. Add cottage cheese mixture to avocado. In food processor or blender. toss with lemon juice and set aside.5 Ingredients: 1/2 medium avocado. 1 cup low fat cottage cheese 1/2 cup sliced green onions 1 Tbsp fresh lemon juice 2 cups broccoli florets 28 melba toast rounds Nutrition Facts Avocado Green Onion Party Dip Serving size 1/7 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 1 Meat: 1 Calories 120 Calories from Fat 30 % Daily Value (DV)* Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Therefore. gently stirring in onions and carrots.gov-cookbook 6. Cover and chill.gov Avocado Green Onion Party Dip 8 . seeded and peeled 3/4 cup plain. 4 melba toast rounds and 8 Tbsp dip per serving. partial exchanges are not included Total Fat 3g 5mg 17g 5% 3% 2% 13% 6% 12% Saturated Fat 1g Cholesterol Sodium 320mg Total Carbohydrate Dietary Fiber 3g Sugars 4g Protein 8g 30% 40% 8% 6% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.000 calorie diet. allowing ½ cup vegetables. yogurt and mayonnaise until smooth.

garlic. Squeeze pulp to remove any bitter juices and mash the eggplant to a puree. Wrap each eggplant in aluminum foil and place on a gas grill or in the oven at 500°F. pepper. salt. add the peeled eggplant. Cook until the eggplants collapse and begin to release a lot of steam. 30 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0. 2 Tbsp tahini 3 Tbsp fresh lemon juice or more to taste 1/4 tsp salt 1/2 tsp olive oil 1/2 cup diced onion Nutrition Facts Baba Ghanoush (Eggplant Dip) Serving size 1/8 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 70 Calories from Fat 25 % Daily Value (DV)* Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. tomatoes. peeled and crushed 4 Tbsp cold water 1/8 tsp freshly ground black pepper 1 cup chopped tomato Parsley sprigs to garnish (optional) Directions: Pierce the eggplants in several places with a toothpick or fork.gov-cookbook 7. lemon juice. and water until mixture is concentrated.apps.nccd. Baba Ghanoush (Eggplant Dip) Recipe Summary: Preparation time: 1 hour. Therefore. tomato. about 10-15 minutes.gov Baba Ghanoush (Eggplant Dip) 9 .75 Ingredients: 2 large eggplants (1 1/4 lbs) 4 cloves garlic. partial exchanges are not included Total Fat 3g 0mg 11g 4% 0% 0% 3% 4% 20% Saturated Fat 0g Cholesterol Sodium 80mg Total Carbohydrate Dietary Fiber 5g Sugars 4g Protein 2g 4% 15% Vitamin A Vitamin C fruitsandveggiesmatter. and parsley. This site rounds exchanges up or down to equal whole numbers. Peel while eggplants are still hot and allow them to drain in a colander until cool. mix tahini. Serve in a shallow dish and garnish with black pepper. With the blender running. In a food processor. and olive oil. Remove the foil and place the eggplants into a bowl of cold water. onion.

4% 4% fruitsandveggiesmatter.000 calorie diet.gov-cookbook Calcium Iron * Percent Daily Values are based on a 2.gov Baba Ghanoush (Eggplant Dip) 10 .apps.nccd.

When squash is cooked. cut side down. Let it cool for 10 minutes.nccd. Baked Acorn Squash with Pineapple Recipe Summary: Preparation time: 1 hour. Cut the squash in half and remove the seeds.000 calorie diet. and ginger.gov Baked Acorn Squash with Pineapple 11 .gov-cookbook 8. Cover dish and bake for 45 to 60 minutes until squash is soft and tender. Therefore. Meanwhile. pineapple. Replace mixture into shells and return to the oven and bake for 7 minutes until pineapple mixture is hot and bubbly. allspice. 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0. in a baking dish. fruitsandveggiesmatter. nutmeg.5 Ingredients: 1 large acorn squash (approximately 32 oz) 1 cup crushed pineapple. Place each half.apps. partial exchanges are not included Total Fat 0g 0mg 22g 0% 0% 0% 0% 7% 12% Saturated Fat 0g Cholesterol Sodium 5mg Total Carbohydrate Dietary Fiber 3g Sugars 8g Protein 1g 10% 35% 6% 8% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. combine the cinnamon. Scoop out the pulp from both halves and combine with the pineapple mixture. 2 tsp ground cinnamon 1 tsp ground nutmeg 1/2 tsp ground ginger Nutrition Facts Baked Acorn Squash with Pineapple Serving size 1/6 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 80 Calories from Fat 5 % Daily Value (DV)* Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. drained 1/2 tsp ground allspice Directions: Preheat oven to 350ºF. This site rounds exchanges up or down to equal whole numbers. remove from oven.

fruitsandveggiesmatter. and fill each cavity with brown sugar. and salt and pepper to taste. Continue to bake for 10 minutes. Bake at 350ºF for 40 minutes or until tender. Remove from oven.gov-cookbook 9.000 calorie diet.gov Baked Buttercup Squash 12 . Therefore.5 Ingredients: 1 buttercup squash (approximately 2 lbs) 1 tsp butter Directions: Cut squash in half and remove seeds. Variation: substitute other varieties of squash such as acorn squash or Hubbard squash. This site rounds exchanges up or down to equal whole numbers.apps. Baked Buttercup Squash Recipe Summary: Preparation time: 50 minutes Number of Servings: 2 Cups of Fruits and Vegetables per Person: 0. partial exchanges are not included Total Fat 3g 5mg 49g 4% 8% 2% 7% 16% 32% Saturated Fat 2g Cholesterol Sodium 160mg Total Carbohydrate Dietary Fiber 8g Sugars 13g Protein 4g 810% 130% 20% 15% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. butter. Place in baking dish cut side down in about 1 inch of water. 1 Tbsp brown sugar salt and pepper Nutrition Facts Baked Buttercup Squash Serving size 1/2 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 210 Calories from Fat 20 % Daily Value (DV)* Fruit: 0 Vegetable: 7 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.nccd.

5 Ingredients: 4 medium sweet onions 1/4 cup balsamic vinegar 2 Tbsp water Directions: Preheat oven to 350° F. and bake for 2 hours.000 calorie diet. thicken remaining juices with arrowroot or cornstarch mixture.nccd. Therefore. Place them side by side into a small casserole dish. When softened. Pour the water and balsamic vinegar over and around the onions. Serve onions with the sauce. fruitsandveggiesmatter.apps. Peel the onions. 3/4 cup water 2 tsp cornstarch Nutrition Facts Baked Onions Serving size 1 onion Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 70 Calories from Fat 0 % Daily Value (DV)* Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Baked Onions Recipe Summary: Preparation time: 2 hours. partial exchanges are not included Total Fat 0g 0mg 17g 0% 0% 0% 1% 6% 8% Saturated Fat 0g Cholesterol Sodium 15mg Total Carbohydrate Dietary Fiber 2g Sugars 9g Protein 1g 0% 10% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.gov Baked Onions 13 . 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.gov-cookbook 10. This site rounds exchanges up or down to equal whole numbers.

gov Bean Gazpacho 14 . fruitsandveggiesmatter. peeled and chopped Directions: Process beans. except avocado and croutons. Therefore. and Worcestershire sauce in food processor or blender. Mix avocado into soup and pour into bowls. partial exchanges are not included Total Fat 4g 0mg 53g 5% 3% 0% 8% 18% 60% Saturated Fat 1g Cholesterol Sodium 180mg Total Carbohydrate Dietary Fiber 15g Sugars 13g Protein 14g 20% 130% 10% 25% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. Bean Gazpacho Recipe Summary: Preparation time: 25 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 4 cups cooked pinto beans 4 Tbsp lime juice 16 oz can stewed no salt added tomatoes 1 cup thinly sliced celery 1 cup chopped green pepper 1/2 small avocado.000 calorie diet. This site rounds exchanges up or down to equal whole numbers. Refrigerate until chilled about 4 hours. tomato juice. sprinkle with croutons.apps. Mix in remaining beans and ingredients. lime juice. seeded and chopped cucumber 1 cup chopped onion 2 tsp minced roasted garlic 1 cup fat free croutons Nutrition Facts Bean Gazpacho Serving size 1/6 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 2 Meat: 1 Calories 290 Calories from Fat 30 % Daily Value (DV)* Fruit: 0 Vegetable: 3 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. pour into large bowl.gov-cookbook 11. 1 qt low sodium tomato juice 2 tsp reduced sodium Worcestershire sauce 2 cups peeled.nccd.

Therefore. This site rounds exchanges up or down to equal whole numbers. partial exchanges are not included Total Fat 2g 0mg 23g 2% 0% 0% 20% 8% 28% Saturated Fat 0g Cholesterol Sodium 480mg Total Carbohydrate Dietary Fiber 7g Sugars 7g Protein 6g 30% 45% 6% 15% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. undrained 4 green onions. undrained 11 oz can whole kernel corn. drained 1 small green pepper. Black Bean and Corn Soup Recipe Summary: Preparation time: 6 hours Number of Servings: 8 Cups of Fruits and Vegetables per Person: 1 Ingredients: 15 oz can black beans. drained and rinsed 14-1/2 oz can low sodium diced tomatoes. fruitsandveggiesmatter.gov-cookbook 12.apps. sliced 4 ribs celery.gov Black Bean and Corn Soup 15 . sliced 3 Tbsp chili powder 1 garlic clove.nccd. 14-1/2 oz can low sodium Mexican stewed tomatoes.000 calorie diet. minced Nutrition Facts Black Bean and Corn Soup Serving size 1/8 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 1 Meat: 0 Calories 120 Calories from Fat 15 % Daily Value (DV)* Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. diced 1 tsp ground cumin Directions: Combine all ingredients in slow cooker. Cover and cook on HIGH for 5-6 hours.

apps.gov Brown Bag Fruit Mix 16 . Add grapes and pineapple and chill.gov-cookbook 13. banana. as desired. unpeeled 1/2 cup grapefruit sections.000 calorie diet. Therefore. (Fresh fruits in season may be substituted. This site rounds exchanges up or down to equal whole numbers. juice-packed. drained Directions: Mix apple.nccd. cut up 1/3 cup halved grapes 1/2 cup sliced banana 2 Tbsp grapefruit or pineapple juice 1/3 cup pineapple tidbits.) Nutrition Facts Brown Bag Fruit Mix Serving size 1/2 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 120 Calories from Fat 5 % Daily Value (DV)* Fruit: 2 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. fruitsandveggiesmatter. partial exchanges are not included Total Fat 0g 0mg 31g 0% 0% 0% 0% 10% 12% Saturated Fat 0g Cholesterol Sodium 5mg Total Carbohydrate Dietary Fiber 3g Sugars 23g Protein 1g 15% 60% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. Brown Bag Fruit Mix Recipe Summary: Preparation time: 10 minutes Number of Servings: 2 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1/2 cup diced apple. and grapefruit sections with juice to prevent darkening of apple and banana.

Stir. 3/4 cup finely diced red bell pepper 3 Tbsp finely chopped scallions pinch of salt and hot pepper flakes Nutrition Facts Cantaloupe Salsa Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 45 Calories from Fat 5 % Daily Value (DV)* Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.) Chop cantaloupe into very small diced pieces.000 calorie diet. scallions and lime juice. cilantro. Add pinch of salt and pepper flakes.apps. Cantaloupe Salsa Recipe Summary: Preparation time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. Chill.75 Ingredients: 1/2 large ripe cantaloupe 1/4 cup finely chopped cilantro juice of 1 lime Directions: Remove seeds and rind from cantaloupe. Add diced red pepper. Therefore. Serve with grilled chicken.gov-cookbook 14. (You should have approximately ½ pound cantaloupe flesh. fish or steaks. Put in diced cantaloupe into a bowl.gov Cantaloupe Salsa 17 . This site rounds exchanges up or down to equal whole numbers. fruitsandveggiesmatter.nccd. partial exchanges are not included Total Fat 0g 0mg 11g 0% 0% 0% 4% 4% 8% Saturated Fat 0g Cholesterol Sodium 90mg Total Carbohydrate Dietary Fiber 2g Sugars 9g Protein 1g 90% 160% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.

about 2 minutes. peeled and chopped 3/4 cup sparkling apple juice Mint sprigs Directions: Purée cantaloupe with lemon juice in a blender until very smooth. season with salt.nccd. Therefore. fruitsandveggiesmatter.gov Cantaloupe Soup 18 . Ladle into serving bowls and garnish with mint sprigs and fresh raspberries. This site rounds exchanges up or down to equal whole numbers.apps. 1 Tbsp lemon juice.gov-cookbook 15. freshly squeezed 1 cup raspberries Nutrition Facts Cantaloupe Soup Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 120 Calories from Fat 5 % Daily Value (DV)* Fruit: 2 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Stir in juice. partial exchanges are not included Total Fat 1g 0mg 28g 2% 0% 0% 2% 9% 16% Saturated Fat 0g Cholesterol Sodium 40mg Total Carbohydrate Dietary Fiber 4g Sugars 23g Protein 2g 160% 160% 4% 6% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.000 calorie diet. Serve immediately. Cantaloupe Soup Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 pounds cantaloupe.

chopped and seeded 1 cup chopped onion 1/4 cup orange juice Directions: In large bowl.000 calorie diet. 1 cup chopped fresh pineapple 1/4 cup chopped fresh cilantro 1 Tbsp jerk seasoning Nutrition Facts Caribbean Watermelon Salsa Serving size 1/8 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 35 Calories from Fat 0 % Daily Value (DV)* Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Therefore.nccd. Stir before serving. Refrigerate. partial exchanges are not included Total Fat 0g 0mg 8g 0% 0% 0% 4% 3% 4% Saturated Fat 0g Cholesterol Sodium 105mg Total Carbohydrate Dietary Fiber 1g Sugars 6g Protein 1g 6% 25% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. at least one hour to blend flavors. This site rounds exchanges up or down to equal whole numbers. Caribbean Watermelon Salsa Recipe Summary: Preparation time: 25 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0. covered.gov-cookbook 16.5 Ingredients: 2 cups watermelon. fruitsandveggiesmatter.apps.gov Caribbean Watermelon Salsa 19 . mix well. combine all ingredients.

fruitsandveggiesmatter. Chick-Peas with Sun-Dried Tomatoes Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. crumbled 2-1/2 cups chick-peas.75 Ingredients: 1 red onion. partial exchanges are not included Total Fat 6g 0mg 28g 9% 3% 0% 20% 9% 28% Saturated Fat 1g Cholesterol Sodium 490mg Total Carbohydrate Dietary Fiber 7g Sugars 4g Protein 9g 6% 15% 6% 10% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. cook for 1 to 2 minutes. canned. sliced crosswise and separated into rings 1 medium tomato chopped 1 Tbsp olive oil 1 Tbsp balsamic vinegar Directions: In a large no-stick frying pan over medium-high heat. warm the oil. stirring frequently. dried. Cook for 3 to 4 minutes. tomato bits and vinegar. 1/2 tsp rosemary. Stir in the chick-peas.nccd. cook.gov Chick-Peas with Sun-Dried Tomatoes 20 . or until tender. or until heated through. or until all the liquid has evaporated. Stir in the vegetable stock and chopped tomatoes.000 calorie diet. This site rounds exchanges up or down to equal whole numbers.gov-cookbook 17. for 2 to 3 minutes. rinsed and drained 1/2 cup low-sodium vegetable stock 2 Tbsp sun-dried tomato bits Nutrition Facts Chick-Peas with Sun-Dried Tomatoes Serving size 1/4 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 2 Meat: 0 Calories 200 Calories from Fat 50 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.apps. Therefore. small. Add the onions and rosemary.

rinsed and drained 1 10 oz bag spinach 1/4 tsp salt (optional) Directions: Combine onion and ginger in food processor and pulse until minced. partial exchanges are not included Total Fat 2g 0mg 28g 3% 0% 0% 25% 9% 24% Saturated Fat 0g Cholesterol Sodium 590mg Total Carbohydrate Dietary Fiber 6g Sugars 3g Protein 7g 90% 50% 10% 15% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.gov Chickpea and Spinach Curry 21 . fruitsandveggiesmatter.000 calorie diet.gov-cookbook 18. Heat oil in large skillet over medium high heat. Therefore. Chickpea and Spinach Curry Recipe Summary: Preparation time: 10 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 cup coarsely chopped onion 1 tsp olive oil 1 19 oz can chickpeas. Sauté 3 minutes. 1-1/2 Tbsp fresh ginger. simmer for 2 minutes. water and salt. Stir in spinach. chopped or grated 1-1/2 tsp red curry powder 1 14 oz can diced tomatoes with liquid 1/2 cup water Nutrition Facts Chickpea and Spinach Curry Serving size 1/6 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 1 Meat: 0 Calories 150 Calories from Fat 20 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Add chickpeas and tomatoes.apps. Add onion mixture and curry. Cook another minute or until spinach wilts. This site rounds exchanges up or down to equal whole numbers.nccd.

apps.5 Ingredients: 3 cloves garlic 1 Tbsp fresh lemon juice 1/4 tsp salt 1/8 tsp pepper Directions: Put all ingredients into a food processor and blend until smooth. Therefore. crackers. partial exchanges are not included Total Fat 4g 0mg 21g 5% 0% 0% 13% 7% 20% Saturated Fat 0g Cholesterol Sodium 300mg Total Carbohydrate Dietary Fiber 5g Sugars 4g Protein 7g 2% 6% 8% 10% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. Chickpea Dip Recipe Summary: Preparation time: 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. drained Nutrition Facts Chickpea Dip Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 1 Meat: 0 Calories 140 Calories from Fat 30 % Daily Value (DV)* Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.nccd. fruitsandveggiesmatter. Serve at room temperature with pita chips.gov-cookbook 19. 1/4 cup plain low-fat yogurt 1 tsp olive oil 1/4 tsp paprika 1 (19 oz) can chickpeas.gov Chickpea Dip 22 . This site rounds exchanges up or down to equal whole numbers. carrots or other dipping vegetables.000 calorie diet.

Mix well. partial exchanges are not included Total Fat 0g 0mg 20g 0% 0% 0% 1% 7% 8% Saturated Fat 0g Cholesterol Sodium 20mg Total Carbohydrate Dietary Fiber 2g Sugars 15g Protein 1g 50% 60% 4% 4% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. pineapple.apps. orange peel. This site rounds exchanges up or down to equal whole numbers. and raisins. 1/2 tsp grated orange peel 2-1/2 cups shredded cabbage 1 cup coarsely chopped fresh pineapple or 8 oz pineapple tibits Nutrition Facts Chutney—Pineapple Slaw Serving size 1/4 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 80 Calories from Fat 0 % Daily Value (DV)* Fruit: 1 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Chutney—Pineapple Slaw Recipe Summary: Preparation time: 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 Tbsp chutney 2 Tbsp fresh orange juice 1/2 cup shredded carrot 1/4 cup raisins Directions: In a large bowl combine chutney.gov Chutney—Pineapple Slaw 23 . and orange juice. fruitsandveggiesmatter. Therefore. Serve immediately or cover and chill until serving time.nccd. Add shredded cabbage and carrot.000 calorie diet.gov-cookbook 20. toss to mix.

diced 1/2 cup thinly sliced scallions (including green tops) 1/4 cup finely chopped jalapeno peppers fresh ground pepper. * Fresh cranberries may be stored in your freezer for up to 1 year. 1-1/2 cups diced tomatoes 1/4 cup ripe medium avocado.5 Ingredients: 4 oz 100% cranberry juice blend 1 cup fresh cranberries. sliced thin 1/2 cup diced pineapple 2 Tbsp lemon juice 2 cloves crushed garlic (about 1 tsp) Directions: Place juice into a saucepan. Place the reduced juice and all remaining ingredients into a medium bowl and stir until incorporated.nccd. as desired Nutrition Facts Cranberry Salsa Serving size 1/8 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 35 Calories from Fat 10 % Daily Value (DV)* Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.gov Cranberry Salsa 24 .gov-cookbook 21.apps. partial exchanges are not included Total Fat 1g 0mg 8g 2% 0% 0% 0% 3% 8% Saturated Fat 0g Cholesterol Sodium 0mg Total Carbohydrate Dietary Fiber 2g Sugars 4g Protein 1g 8% 25% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. This site rounds exchanges up or down to equal whole numbers. fruitsandveggiesmatter.000 calorie diet. Therefore. Cranberry Salsa Recipe Summary: Preparation time: 10 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0. Chill and serve immediately with favorite chips and vegetables. Boil for about 5 minutes until reduced to about 1 Tbsp of syrup.

5 Ingredients: 2 cups plain low-fat yogurt 1/2 cup nonfat sour cream 1 Tbsp fresh dill 1 cup cherry tomatoes 1 cup baby carrots Directions: Peel. Cucumber Yogurt Dip Recipe Summary: Preparation time: 15 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0.nccd. Mix yogurt. Serve with cucumber dip. and grated 1 Tbsp lemon juice 1 garlic clove.apps. Arrange tomatoes. lemon juice. grated cucumber. This site rounds exchanges up or down to equal whole numbers. seeded. and garlic in a serving bowl.000 calorie diet. peeled. and grate one cucumber. Chill for 1 hour. fruitsandveggiesmatter. Slice other cucumber and set aside. partial exchanges are not included Total Fat 2g 5mg 17g 3% 5% 2% 4% 6% 8% Saturated Fat 1g Cholesterol Sodium 90mg Total Carbohydrate Dietary Fiber 2g Sugars 11g Protein 7g 70% 35% 20% 4% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. cucumbers. sour cream.gov-cookbook 22. 2 large cucumbers. broccoli. seed. and carrots on a colorful platter. chopped 1 cup broccoli florets Nutrition Facts Cucumber Yogurt Dip Serving size 1/6 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 100 Calories from Fat 15 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. dill.gov Cucumber Yogurt Dip 25 . Therefore.

1 medium onion cut in half and sliced thin 1/2 cup + 1 Tbsp low-sodium chicken or low-sodium vegetable broth 1/4 tsp turmeric 1 15 oz can sodium free diced tomatoes 2 Tbsp extra virgin olive oil Nutrition Facts Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 2 Meat: 0 Calories 300 Calories from Fat 70 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. drained salt and white pepper to taste Directions: Steam peeled and sliced sweet potatoes for approximately 5 – 8 minutes. diced tomatoes. until translucent.nccd. If you need to thin potatoes. Mash sweet potatoes with olive oil. slice onion and garlic.gov-cookbook 23. Add garbanzo beans. add a little more broth. Therefore. Cook. partial exchanges are not included Total Fat 8g 0mg 50g 12% 5% 0% 25% 17% 36% Saturated Fat 1g Cholesterol Sodium 600mg Total Carbohydrate Dietary Fiber 9g Sugars 8g Protein 8g fruitsandveggiesmatter. and mustard greens. While steaming potatoes. stirring occasionally until mustard greens are wilted.apps. Heat 1 Tbsp broth in 12 inch skillet. Serve mustard greens with mashed sweet potatoes. turmeric. Sauté onion in broth over medium heat for about 4-5 minutes stirring frequently.gov Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes 26 . about 5 minutes. curry powder. Cook for another 5 minutes. Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 medium sweet potatoes peeled and sliced thin 2 medium cloves garlic. Add garlic. salt and pepper. salt and pepper. This site rounds exchanges up or down to equal whole numbers. sliced 1/2 tsp curry powder 2 cups chopped and rinsed mustard greens 1 15 oz can garbanzo beans.

apps. 260% 50% 8% 15% fruitsandveggiesmatter.gov Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes 27 .gov-cookbook Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.000 calorie diet.nccd.

Place diced kiwi in bowl and mix gently with other ingredients.apps.gov Fat-Free Kiwi Mango Salsa 28 . substitute ¼ cup dried figs for the mango.000 calorie diet. Fat-Free Kiwi Mango Salsa Recipe Summary: Preparation time: 15 minutes Number of Servings: 1 Cups of Fruits and Vegetables per Person: 0. As an alternative.75 Ingredients: 1 kiwi 1 Tbsp chopped cilantro 1/2 tsp minced chilies Directions: Peel kiwi and cut into eighths and then dice.gov-cookbook 24. This site rounds exchanges up or down to equal whole numbers. fruitsandveggiesmatter. partial exchanges are not included Total Fat 1g 0mg 19g 1% 0% 0% 12% 6% 12% Saturated Fat 0g Cholesterol Sodium 290mg Total Carbohydrate Dietary Fiber 3g Sugars 13g Protein 1g 10% 150% 4% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. 1/4 cup mango 2 tsp lime juice pinch of salt Nutrition Facts Fat-Free Kiwi Mango Salsa Serving size 1 Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 80 Calories from Fat 5 % Daily Value (DV)* Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Therefore.nccd.

1/3 cup chopped fresh basil 2 tsp lemon juice 1/2 tsp grated lemon peel dash of bottled hot pepper sauce Nutrition Facts Fresh Northwest Cherry Salsa Serving size 1/4 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 50 Calories from Fat 0 % Daily Value (DV)* Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Refrigerate at least 1 hour.gov Fresh Northwest Cherry Salsa 29 . This site rounds exchanges up or down to equal whole numbers.5 Ingredients: 2 cups pitted fresh or frozen sweet cherries 1/3 cup finely chopped green bell pepper 1/2 tsp Worcestershire sauce 1/4 tsp salt Directions: Chop cherries in food processor or with a knife.nccd. partial exchanges are not included Total Fat 0g 0mg 13g 0% 0% 0% 7% 4% 8% Saturated Fat 0g Cholesterol Sodium 160mg Total Carbohydrate Dietary Fiber 2g Sugars 10g Protein 1g 6% 30% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. 10 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. mix well.gov-cookbook 25. Therefore. Fresh Northwest Cherry Salsa Recipe Summary: Preparation time: 1 hour.000 calorie diet. Combine all ingredients.apps. fruitsandveggiesmatter.

gov-cookbook 26.apps. seeded and sliced 1/4 cup diced onion 1/2 cup diced tomatoes Directions: Combine all of the ingredients in a large bowl. husked and sliced 1/4 cup lime juice 1/4 cup chopped cilantro Nutrition Facts Mango and Tomatillo Salsa Serving size 1/8 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 60 Calories from Fat 5 % Daily Value (DV)* Fruit: 1 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. peeled and diced 1 jalapeno pepper. Therefore. 10 tomatillos.000 calorie diet.nccd.gov Mango and Tomatillo Salsa 30 . Cover and let sit for at least 2 hours before serving. Mango and Tomatillo Salsa Recipe Summary: Preparation time: 15 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0. partial exchanges are not included Total Fat 1g 0mg 13g 1% 0% 0% 0% 4% 8% Saturated Fat 0g Cholesterol Sodium 0mg Total Carbohydrate Dietary Fiber 2g Sugars 3g Protein 1g 25% 25% 0% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. fruitsandveggiesmatter.5 Ingredients: 2 mangos.

nccd.gov-cookbook 27.000 calorie diet. partial exchanges are not included Total Fat 3g 0mg 12g 5% 0% 0% 18% 4% 12% Saturated Fat 0g Cholesterol Sodium 430mg Total Carbohydrate Dietary Fiber 3g Sugars 3g Protein 3g 8% 60% 4% 6% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.5 Ingredients: 1 cup diced onions 1/2 cup green onion 8 ounces black eye peas 1 oz fresh garlic. fruitsandveggiesmatter. Let marinate overnight for best flavor. chopped 1/4 tsp salt Directions: Combine all items. 1 small can diced pimento 1/4 cup fresh chopped jalapeno. This site rounds exchanges up or down to equal whole numbers. Serve as a side dish or as an appetizer with low fat crackers. Onion Salsa Salad Recipe Summary: Preparation time: 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 0.apps. Therefore.gov Onion Salsa Salad 31 . (optional) 1 cup diced bell peppers 1/4 cup Italian dressing 1/8 tsp pepper Nutrition Facts Onion Salsa Salad Serving size 1/6 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 80 Calories from Fat 25 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.

gov-cookbook 28. garlic zest.000 calorie diet. partial exchanges are not included Total Fat 0g 0mg 10g 0% 0% 0% 0% 3% 8% Saturated Fat 0g Cholesterol Sodium 0mg Total Carbohydrate Dietary Fiber 2g Sugars 5g Protein 1g 8% 60% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. Therefore.nccd. Papaya Pineapple Salsa Recipe Summary: Preparation time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. red onion. Cover and refrigerate until ready to serve. Serrano or jalapeno 2 tsp lime zest 1 tbsp minced cilantro Directions: Combine papaya.5 Ingredients: 3/4 cup diced ripe papaya 1/2 cup diced jicama 1 chili pepper.apps. 3/4 cup diced fresh pineapple 3 tbsp chopped red onion 1 garlic clove. chili pepper. and cilantro. jicama. minced 2 tbsp fresh lime juice Nutrition Facts Papaya Pineapple Salsa Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 40 Calories from Fat 0 % Daily Value (DV)* Fruit: 0 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. pineapple. This site rounds exchanges up or down to equal whole numbers. lime juice.gov Papaya Pineapple Salsa 32 . fruitsandveggiesmatter.

Therefore. Meanwhile. Remove from heat and set aside. In the same frying pan over medium heat warm the remaining 1 tsp.000 calorie diet. cook. parsley. oil. Serve cut into wedges. or until the eggs are set. Stir in the vegetable mixture. fruitsandveggiesmatter.gov Red Pepper Frittata 33 . divided 2 garlic cloves.gov-cookbook 29. or until golden brown. Add the red peppers. Add the egg mixture and cook until brown around the edges. This site rounds exchanges up or down to equal whole numbers. Sprinkle the frittata with the Parmesan. chopped Nutrition Facts Red Pepper Frittata Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 2 Calories 120 Calories from Fat 25 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. oregano and black pepper. onions. In a large bowl lightly whisk together the egg substitute. Place the pan about 5” from the heat and broil for 1 to 2 minutes.5 Ingredients: 2 tsp olive oil. Cook for 3 to 4 minutes. Cover the pan and reduce heat to low. partial exchanges are not included Total Fat 3g 0mg 9g 5% 3% 0% 12% 3% 8% Saturated Fat 1g Cholesterol Sodium 280mg Total Carbohydrate Dietary Fiber 2g Sugars 6g Protein 14g 70% 260% 8% 15% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. 1/2 cup chopped celery 1/2 tsp dried oregano 1 Tbsp chopped fresh flat-leaf parsley 2 red bell peppers. celery. warm 1 tsp oil. preheat the broiler.apps. minced 1 Tbsp grated Parmesan Cheese 2 cups egg substitute 1/2 cup chopped onions Directions: In a large ovenproof frying pan over medium heat. Red Pepper Frittata Recipe Summary: Preparation time: 45 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. stirring frequently for 4 to 5 minutes or until tender.nccd. and garlic.

nccd. Refrigerate. fruitsandveggiesmatter. 1 cup diced tomatoes 1 cup diced white onions juice of 1/2 lime Nutrition Facts Rhubarb Pico de Gallo Serving size 1/8 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 20 Calories from Fat 0 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.5 Ingredients: 1 cup diced rhubarb 1/2 tsp salt 1-1/4 cup chopped cilantro Directions: Combine all ingredients in a bowl and mix together. This site rounds exchanges up or down to equal whole numbers. Therefore. Serve cold. Rhubarb Pico de Gallo Recipe Summary: Preparation time: 10 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0.gov Rhubarb Pico de Gallo 34 .apps.gov-cookbook 30. partial exchanges are not included Total Fat 0g 0mg 4g 0% 0% 0% 6% 1% 4% Saturated Fat 0g Cholesterol Sodium 150mg Total Carbohydrate Dietary Fiber 1g Sugars 2g Protein 1g 8% 15% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.000 calorie diet.

gov-cookbook 31. This site rounds exchanges up or down to equal whole numbers. for 3 to 5 minutes more. let the mixture stand for 15 minutes. cook it. Serve the chutney warm or at room temperature.nccd. trimmed and cut into 1/2-inch pieces (about 3 cups) Directions: In a large saucepan cook the onions in the oil over moderately low heat. and the sugar.apps. Bring the mixture to a boil. Therefore. uncovered. and Raisin Chutney 35 . covered. the vinegar. 3 Tbsp vegetable oil 3 Tbsp red-wine vinegar 1/4 cup sugar Nutrition Facts Rhubarb. halved lengthwise and cut crosswise into 1/4-inch slices 1 cup golden raisins 1/8 tsp ground cloves 1 lb rhubarb. the cloves. stirring occasionally. 1/2 cup hot water. partial exchanges are not included Total Fat 7g 0mg 42g 11% 5% 0% 0% 14% 16% Saturated Fat 1g Cholesterol Sodium 10mg Total Carbohydrate Dietary Fiber 4g Sugars 28g Protein 3g 2% 25% 10% 4% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. until they are softened. top it with the rhubarb (do not stir in the rhubarb). and stir it into the onions. Stir the mixture. Onion. and Raisin Chutney Recipe Summary: Preparation time: 30 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1-1/2 lbs onions. at a slow boil for 5 minutes.000 calorie diet. While the onions are cooking. or until the rhubarb is just tender. fruitsandveggiesmatter. and Raisin Chutney Serving size 1/6 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 230 Calories from Fat 60 % Daily Value (DV)* Fruit: 2 Vegetable: 2 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. and season the chutney with salt and pepper. stirring. The chutney may be made 1 week in advance and kept in an airtight container and chilled. in a bowl combine the raisins. and cook the mixture. Rhubarb.gov Rhubarb. Onion. Onion.

Blend until smooth. Cut off the stem end of the head of garlic exposing the cloves inside. Or use 8 cloves of jarred garlic. Drop the peas into boiling water and cook 2 minutes. Roasted Garlic and Green Pea Pasta Sauce Recipe Summary: Preparation time: 30 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0.000 calorie diet. Push through a sieve and reheat. Unwrap and allow to cool. Squeeze the garlic head toward the cut end to collect all the soft flesh. Serve over pasta with a sprinkling of Parmesan cheese and chopped parsley on top. Therefore. fruitsandveggiesmatter. Wrap in foil and bake in the preheated oven 1 hour or until very soft. Drain and toss into a blender.nccd.gov-cookbook 32. This site rounds exchanges up or down to equal whole numbers.apps. partial exchanges are not included Total Fat 1g 0mg 20g 2% 0% 0% 13% 7% 16% Saturated Fat 0g Cholesterol Sodium 310mg Total Carbohydrate Dietary Fiber 4g Sugars 11g Protein 9g 35% 20% 20% 6% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. 1 lb (2 cups) frozen peas 1/4 tsp salt 2 Tbsp chopped parsley Nutrition Facts Roasted Garlic and Green Pea Pasta Sauce Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 1 Meat: 0 Calories 120 Calories from Fat 10 % Daily Value (DV)* Fruit: 0 Vegetable: 0 Milk: 1 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.5 Ingredients: 1 head garlic or 8 cloves jarred garlic 1 cup nonfat evaporated milk 2 Tbsp grated Parmesan cheese Directions: Preheat the oven to 350°F. Add to the peas in the blender along with the evaporated milk and salt.gov Roasted Garlic and Green Pea Pasta Sauce 36 .

For a hotter version substitute 1 seeded fresh jalapeno pepper for the green bell pepper. partial exchanges are not included Total Fat 0g 0mg 7g 0% 0% 0% 3% 2% 8% Saturated Fat 0g Cholesterol Sodium 80mg Total Carbohydrate Dietary Fiber 2g Sugars 4g Protein 1g 20% 70% 2% 4% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. Stir it into the salsa along with the salt and pepper. Cover and refrigerate until serving time.gov Salsa for Everyone 37 . Halve the tomatoes and squeeze out most of the juice and seeds. fruitsandveggiesmatter. Process for 10 seconds. scrape down the sides and process again until the mixture is finely chopped. green bell pepper and parsley in a food processor.apps. Salsa for Everyone Recipe Summary: Preparation time: 25 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. Therefore. for 2 to 3 minutes at most.nccd. coarsely chopped 1 small bunch (8 to 10 sprigs) fresh parsley leaves 3 Tbsp red wine vinegar 1 tsp ground cumin Directions: Combine the onion.gov-cookbook 33. The salsa will keep about 1 week in the refrigerator.000 calorie diet. just until the cumin starts to smoke. You may also substitute toasted cumin seed for ground cumin. Chop the tomatoes coarsely and then add them to the processor. Transfer the mixture to a bowl and stir in the vinegar and lemon juice. cored 1 Tbsp lemon juice Salt and freshly ground pepper to taste Nutrition Facts Salsa for Everyone Serving size 1/2 cup Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 35 Calories from Fat 5 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. 1 medium green bell pepper. Pulse several times to make a textured sauce: little bits of onion and tomato should remain. Put the cumin in a small saucepan and toast over low heat.5 Ingredients: 1 small red onion. This site rounds exchanges up or down to equal whole numbers. coarsely chopped 2 large or extra-large fresh tomatoes. stirring.

000 calorie diet. This site rounds exchanges up or down to equal whole numbers.gov-cookbook 34. rinsed and drained 1/4 cup chopped fresh cilantro 1 Tbsp brown sugar Directions: Stir together all ingredients in bowl.nccd. finely chopped pinch of salt Nutrition Facts South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa Serving size 1/4 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 90 Calories from Fat 5 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa Recipe Summary: Preparation time: 1 hour. Therefore. covered at least 1 hour to blend flavors.75 Ingredients: 2 cups chopped seedless watermelon 3/4 cup canned black beans. Stir before serving.gov South-of-the-Border Watermelon Walla-Walla Sweet Onion Salsa 38 . Refrigerate. fruitsandveggiesmatter.apps. 3/4 cup Walla Walla sweet onion 1/4 cup chopped and seeded jalapeno chilies 1 large clove garlic. 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 0. partial exchanges are not included Total Fat 1g 0mg 19g 1% 0% 0% 18% 6% 16% Saturated Fat 0g Cholesterol Sodium 440mg Total Carbohydrate Dietary Fiber 4g Sugars 10g Protein 4g 15% 15% 4% 8% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.

1/3 cup fat free yogurt 3 garlic cloves 1 tsp dried oregano leaves Nutrition Facts Sun-dried tomato hummus Serving size 1/8 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 2 Meat: 0 Calories 190 Calories from Fat 50 % Daily Value (DV)* Fruit: 0 Vegetable: 0 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.gov-cookbook 35. yogurt. partial exchanges are not included Total Fat 5g 0mg 29g 8% 3% 0% 17% 10% 24% Saturated Fat 1g Cholesterol Sodium 400mg Total Carbohydrate Dietary Fiber 6g Sugars 2g Protein 8g 2% 10% 8% 15% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. Stir in sun-dried tomato bits and herbs. This site rounds exchanges up or down to equal whole numbers. 15 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0. tahini. rinsed and drained 1/4 cup tahini (sesame seed paste) 1/2 cup chopped sun-dried tomato 2 tsp lemon juice Directions: Process chick peas. garlic in food processor until smooth.gov Sun-dried tomato hummus 39 .000 calorie diet. Therefore. Spoon hummus into serving bowl and serve with toasted pita wedges. fruitsandveggiesmatter.apps. Sun-dried tomato hummus Recipe Summary: Preparation time: 2 hours. Refrigerate 2 hours. season to taste with lemon juice.nccd.5 Ingredients: 2 cans (15 oz) chickpeas.

apps. fruitsandveggiesmatter. 2 cups chopped pineapple 1 Tbsp chopped fresh cilantro 1 Tbsp fresh lime juice Nutrition Facts Sweet Onion Pineapple Salsa Serving size 1/2 cup Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 40 Calories from Fat 0 % Daily Value (DV)* Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.gov-cookbook 36. partial exchanges are not included Total Fat 0g 0mg 11g 0% 0% 0% 0% 4% 4% Saturated Fat 0g Cholesterol Sodium 0mg Total Carbohydrate Dietary Fiber 1g Sugars 6g Protein 1g 10% 90% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.gov Sweet Onion Pineapple Salsa 40 . This site rounds exchanges up or down to equal whole numbers. combine all ingredients.nccd. Sweet Onion Pineapple Salsa Recipe Summary: Preparation time: 15 minutes Number of Servings: 5 Cups of Fruits and Vegetables per Person: 0.5 Ingredients: 1/2 cup chopped sweet onion 1/2 cup diced red bell pepper 1 Tbsp chopped jalapeno pepper Directions: In medium bowl.000 calorie diet. stirring until blended. Therefore.

partial exchanges are not included Total Fat 1g 0mg 10g 2% 0% 0% 3% 3% 12% Saturated Fat 0g Cholesterol Sodium 75mg Total Carbohydrate Dietary Fiber 3g Sugars 6g Protein 1g 4% 30% 2% 4% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. finely chopped.gov-cookbook 37. seeded if desired 1/4 cup chopped fresh cilantro pinch of salt.000 calorie diet. about 1/2 cup Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 50 Calories from Fat 10 % Daily Value (DV)* Fruit: 0 Vegetable: 2 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. if desired. mix all ingredients. This site rounds exchanges up or down to equal whole numbers. finely chopped 1 clove gralic.apps. fruitsandveggiesmatter. drained and finely chopped 1 small white onion. Season with salt and sugar. optional Nutrition Facts Tomatillo Salsa Serving size 1/4 of recipe. Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container.nccd. husks removed. Therefore. washed and finely chopped or 2 (12oz) cans tomatillos. 4 serrano chilies. finely chopped pinch of sugar. Tomatillo Salsa Recipe Summary: Preparation time: 20 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 12 tomatillos. optional Directions: In a medium bowl.gov Tomatillo Salsa 41 .

and half of the diced chili peppers together in a medium saucepan.000 calorie diet. diced 3 cups chopped vegetables.gov-cookbook 38. Tortilla Pizzas Recipe Summary: Preparation time: 20 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 12 small corn or flour tortillas 1 (16oz) can refried beans 2 ounces fresh or canned green chili peppers. and 1 tablespoon of shredded cheese for each pizza. Spread about 1/3 cup of the bean mixture on each tortilla pizza. and bell peppers 1/2 cup chopped cilantro (optional) Directions: Brush one side of each of two tortillas with water. Press the wet sides of the tortillas together to from a thick crust for the pizza. Repeat with the rest of the tortillas. Evenly brown both sides in a heated frying pan. if desired. mushrooms. Brush the outside of the tortillas with a small amount of oil or margarine. Therefore. Top with cilantro.nccd. Sprinkle with 1 tablespoon of taco sauce. Heat refried beans. This site rounds exchanges up or down to equal whole numbers. Vegetable Oil or Margarine 1/4 cup chopped onion 6 Tbsp red taco sauce 1/2 cup (2oz) shredded part-skim mozzarella cheese Nutrition Facts Tortilla Pizzas Serving size 1 pizza Amount Per Serving Diabetic Exchange** Carbohydrates: 2 Meat: 1 Calories 270 Calories from Fat 60 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.gov Tortilla Pizzas 42 . such as broccoli. partial exchanges are not included Total Fat 7g 5mg 42g 11% 8% 2% 15% 14% 28% Saturated Fat 2g Cholesterol Sodium 370mg Total Carbohydrate Dietary Fiber 7g Sugars 2g Protein 9g 30% 30% 15% 15% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. fruitsandveggiesmatter. Serve immediately. 1 teaspoon of diced chili peppers. stirring occasionally.apps. Set aside. Remove from heat. then top with 1/2 cup of the chopped vegetables. spinach. Return to frying pan and heat until cheese melts. chopped onion.

gov Tortilla Pizzas 43 .nccd.apps.gov-cookbook fruitsandveggiesmatter.

poppy seeds. Therefore. sugar and salt. 2 onions. heat gently then serve hot with pita bread. Then add the vegetables and water. Grind the onions. This site rounds exchanges up or down to equal whole numbers. turmeric and ginger to a paste. Bring to a boil and cook for a few minutes. partial exchanges are not included Total Fat 6g 5mg 33g 9% 10% 2% 4% 11% 44% Saturated Fat 2g Cholesterol Sodium 85mg Total Carbohydrate Dietary Fiber 11g Sugars 6g Protein 8g 180% 35% Vitamin A Vitamin C fruitsandveggiesmatter. chilies. cream.apps.gov-cookbook 39. peas. Stir in the curry powder and cook for a further few minutes. potatoes and cauliflower) 10 mild red chilies 7 cloves garlic 1 inch piece fresh ginger root. carrots.nccd. breaking or cutting large ones into bite sized pieces. Add the paste and cook for 3 to 4 minutes. Stir in the yogurt. chopped 10 tsp poppy seeds 1/2 tsp tumeric 3 tsp melted butter 7 oz plain yogurt 1 tsp sugar Nutrition Facts Vegetable Curry Serving size 1/8 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 1 Meat: 0 Calories 200 Calories from Fat 50 % Daily Value (DV)* Fruit: 0 Vegetable: 4 Milk: 0 Fat: 1 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Vegetable Curry Recipe Summary: Preparation time: 20 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0. Melt butter in a heavy based saucepan. garlic.75 Ingredients: 2 lbs mixed vegetables (french beans. grated 1/2 tsp curry powder 3 Tbsp whipped cream salt to taste Directions: Prepare and cook the mixed vegetables according to their type.gov Vegetable Curry 44 .

gov Vegetable Curry 45 . 15% 20% fruitsandveggiesmatter.nccd.000 calorie diet.apps.gov-cookbook Calcium Iron * Percent Daily Values are based on a 2.

nccd. 2 celery stalks.gov-cookbook 40.gov Vegetable Medley with Salsa Dip 46 . Therefore. fruitsandveggiesmatter. partial exchanges are not included Total Fat 0g 10mg 28g 0% 0% 3% 14% 9% 24% Saturated Fat 0g Cholesterol Sodium 330mg Total Carbohydrate Dietary Fiber 6g Sugars 11g Protein 6g 150% 50% 15% 4% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. Vegetable Medley with Salsa Dip Recipe Summary: Preparation time: 15 minutes Number of Servings: 4 Cups of Fruits and Vegetables per Person: 1 Ingredients: 2 carrots. In a small bowl.000 calorie diet.apps. mix sour cream and salsa. cut into 3-inch sticks 1 bunch radishes. trimmed 1 cup fat-free sour cream Nutrition Facts Vegetable Medley with Salsa Dip Serving size 1/4 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 140 Calories from Fat 0 % Daily Value (DV)* Fruit: 0 Vegetable: 3 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. cut into 3-inch sticks 1/2 jicama. This site rounds exchanges up or down to equal whole numbers. trimmed 1 cup fresh salsa Directions: Arrange cut vegetables on a platter. peeled and cut into 3-inch sticks 6 green onions. Serve.

partial exchanges are not included Total Fat 2g 0mg 7g 2% 0% 0% 3% 2% 8% Saturated Fat 0g Cholesterol Sodium 80mg Total Carbohydrate Dietary Fiber 2g Sugars 4g Protein 1g 20% 120% 2% 4% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2.gov-cookbook 41.75 Ingredients: 4 red or green bell peppers 1 medium onion 3 garlic cloves 1/4 tsp salt Directions: Preheat oven to 425°F. onion. fruitsandveggiesmatter. Therefore.000 calorie diet. Halve cherry tomatoes and chop onion and basil. basil. olive oil. In a bowl toss tomatoes. Arrange peppers cut sides up in baking pan and lightly oil cut edges of stems. salt and pepper to taste. 2 cups (1 pint) cherry tomatoes 1 cup fresh basil leaves 2 tsp olive oil 1/4 tsp pepper Nutrition Facts Vegetarian Stuffed Peppers Serving size 1/8 recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 40 Calories from Fat 10 % Daily Value (DV)* Fruit: 0 Vegetable: 1 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Vegetarian Stuffed Peppers Recipe Summary: Preparation time: 30 minutes Number of Servings: 8 Cups of Fruits and Vegetables per Person: 0. Cut peppers in half lengthwise and remove seeds.apps. Spoon equal portions of mixture into peppers and roast in upper third of oven until peppers are tender. Finely chop garlic. garlic. about 20 minutes. This site rounds exchanges up or down to equal whole numbers.nccd. Lightly oil a large shallow baking pan.gov Vegetarian Stuffed Peppers 47 .

1/2 tsp salt 6 cups watermelon. Place bowl in center of large platter. salt.gov-cookbook 42. partial exchanges are not included Total Fat 0g 0mg 15g 0% 0% 0% 8% 5% 4% Saturated Fat 0g Cholesterol Sodium 200mg Total Carbohydrate Dietary Fiber 1g Sugars 10g Protein 1g 20% 40% 2% 2% Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a 2. and hot pepper sauce. arrange watermelon around bowl.nccd. fruitsandveggiesmatter. This site rounds exchanges up or down to equal whole numbers. stir together lime juice. Watermelon Bits Recipe Summary: Preparation time: 10 minutes Number of Servings: 6 Cups of Fruits and Vegetables per Person: 1 Ingredients: 1 cup fresh lime juice 1/4 tsp hot-pepper sauce Directions: In a small bowl suitable for dipping.gov Watermelon Bits 48 . Therefore. and serve with wooden picks.apps.000 calorie diet. seeded Nutrition Facts Watermelon Bits Serving size 1/6 of recipe Amount Per Serving Diabetic Exchange** Carbohydrates: 0 Meat: 0 Calories 60 Calories from Fat 0 % Daily Value (DV)* Fruit: 1 Vegetable: 0 Milk: 0 Fat: 0 Other: 0 ** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. adjust seasoning to taste.

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