Broccoli Mandarin Orange Salad
Source: Fruits & Veggies�More Matters� recipes. Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP.

Serves: 6

Cups of Fruits and Vegetables per Serving: 1

5 cups broccoli florets
2 Tbsp. almonds
2 - 11 oz. cans of mandarin orange sections, well drained
1 orange, grated peel and juice
5 green onions, chopped
3 Tbsp. white vinegar
1 Tbsp. sugar
1 Tbsp. olive oil
salt and pepper, optional*

Steam broccoli flowerets in covered saucepan for 3 minutes only. Remove quickly and rinse with cold running water until broccoli is no longer warm. Do not cook further. Place in serving bowl and chill, covered. Meanwhile, in a medium-sized bowl, combine almonds, drained mandarin oranges, grated peel and juice from orange, green onions, and remaining ingredients except for salt and pepper. Toss gently and allow to stand at room temperature for about 15 to 30 minutes.  When ready to serve, pour marinated orange mixture on chilled broccoli and toss very gently. Season to taste with salt and pepper, if desired, and serve.*

Chef's Notes: Vividly green vegetables such as green beans, cucumbers, broccoli, and zucchini will slowly turn a drab yellow-green color when in the presence of acids for a moderate period. To keep this salad bright in color, the orange-flavored salad dressing is added just before serving.  

*Optional ingredients are not included in dietary analysis.

Each serving provides:  An excellent source of vitamins A and C, and a good source of folate and fiber. This recipe meets PBH and Centers for disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutrition per Serving		Exchanges	Carb Choices
Calories	143	3 meat	n/a
Fat, total	0.7 g	1 fat
Fat, saturated	0.3 g	3 bread
% of Calories	4%
from Fat
Carbohydrates	32 g
Protein	3 g
Cholesterol	2 mg
Dietary Fiber	2 g
Sodium	75 mg

Grilled Eggplant Tomato Sandwiches
Source: Fruits & Veggies�More Matters� recipes: Recipe courtesy of Produce for Better Health Foundation (PBH).

Serves: 4 

Cups of Fruits and Vegetables per Serving: 2

Ingredients:
1 medium italian eggplant cut into ½ inch slices
1 Tbsp. salt
1 ½ Tbsp. olive oil
2 cloves garlic, crushed
3 Tbsp. finely minced fresh basil
8 (½ inch) slices, crusty bread
4 medium ripe tomatoes
fresh ground black pepper
½ cup crumbled Feta cheese (optional)

Do not peel eggplant. Remove end and cut into ½-inch slices. Sprinkle both sides with salt and allow to rest for 10 minutes. Thoroughly rinse slices to remove all salt and drain on absorbent paper.

Combine olive oil and garlic and lightly brush each slice. Grill over MEDIUM HIGH heat on gas grill or broil under broiler. When soft, remove immediately and sprinkle with basil.

Meanwhile, slice tomatoes into ¨÷ -inch thick slices and season with black pepper. Arrange tomatoes and eggplant on 4 slices of bread. Season with pepper and add crumbled Feta cheese, if desired. Top with second slice of bread and serve immediately.  

Each serving provides:  An excellent source of vitamins A and C, folate, potassium and fiber, and a good source of magnesium. 

*Optional ingredients are not included in dietary analysis.

Nutrition per Serving		Exchanges	Carb Choices
Calories	272	3 meat	n/a
Fat, total	7.9 g	1 fat
Fat, saturated	1.4 g	3 bread
% of Calories	25%
from Fat
Carbohydrates	44 g
Protein	8 g
Cholesterol	0 mg
Dietary Fiber	8 g
Sodium	361 mg

Chicken Florentine
Source: Fruits & Veggies�More Matters� recipes: Recipe was developed for Produce for Better Health Foundation (PBH) by Chef Carmen I. Jones, CCP.

Serves: 4

Cups of Fruits and Vegetables per Serving: ½

4 cups firmly packed baby spinach leaves, stems removed and washed or 1 - 10 oz. package frozen, chopped spinach
1 tsp. dried thyme leaves, crushed or fresh equivalent
1 Tbsp. olive oil
2 cloves garlic, peeled and chopped
½ cup finely chopped onion
1 Tbsp. flour
1 cup low-sodium chicken broth
salt and pepper, optional*
4 grilled or roasted chicken breasts, shredded or chopped (about 4 cups chopped)
2 lemons, to yield 2 Tbsp. grated lemon peel and 4 lemon wedges for garnish

Prepare spinach and place in a large skillet over MEDIUM heat and cook, covered, until fresh is wilted or frozen is heated through. Spinach should have a dark, rich green color. Do not overcook, or the spinach will change color. Remove spinach and drain well.

In same skillet, heat thyme with oil, garlic, and onion and sauté until onion is transparent. Stir in flour until it disappears. Add broth and stir continuously until a thickened sauce is formed. Return chopped spinach to sauce and mix well. Heat and adjust seasonings, if desired. Stir half the chicken into sauce.

To serve, spoon equal amounts in four small casseroles. Top each with equal portions of remaining chicken and ½ tablespoon grated lemon peel. Place in preheated 300º F oven for 10 minutes. Serve piping hot with a lemon wedge.

*Optional ingredients are not included in dietary analysis.

Each serving provides:  An excellent source of vitamins A, C and folate, and a good source of calcium, magnesium, potassium and fiber. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutrition per Serving		Exchanges	Carb Choices
Calories	221	3 meat	n/a
Fat, total	7.1 g	1 fat
Fat, saturated	1.6 g	3 bread
% of Calories	29%
from Fat
Carbohydrates	9 g
Protein	30 g
Cholesterol	74 mg
Dietary Fiber	3 g
Sodium	268 mg

Grapes and Grains
Source:  Cool Fuel Cookbook for Kids
Recipe courtesy of Produce for Better Health Foundation (PBH)

Serves: 4

Cups of Fruits and Vegetables per Serving: ½

2 tablespoons Olive oil or other vegetable oil
2 tablespoons lemon juice
1 tablespoon orange juice
2 cups cooked barley (do not overcook)
1 ½ cups seedless or halved, seeded grapes
½ cup sliced celery
¼ cup sliced green onion
1/8 teaspoon salt
1/8 teaspoon black pepper

In mixing bowl, whisk together oil, lemon and orange juices. Add barley, grapes, celery, and onions, tossing to coat. Season with salt and pepper; chill until serving time.

Each serving provides: An excellent source of fiber, and a good source of vitamin C.

Nutrition per Serving		Exchanges	Carb Choices
Calories	247	3 meat	n/a
Fat, total	8.2 g	1 fat
Fat, saturated	1.2 g	3 bread
% of Calories	28%
from Fat
Carbohydrates	42 g
Protein	4 g
Cholesterol	0 mg
Dietary Fiber	8 g
Sodium	89 mg

Hot and Sweet Watermelon
Recipe courtesy of Produce for Better Health Foundation (PBH)

Serves: 4
Cups of Fruits and Vegetables per Serving: 1 ½

¾ tsp. whole peppercorns or coarsely ground black pepper
1 ½ tsp. very finely chopped mint leaves
6 cups ¾-inch seedless red watermelon cubes
Fresh mint leaves

Place peppercorns on chopping block. Using the bottom of a heavy saucepan, press firmly, into a heavy downward motion and crush peppercorns into a semi-coarse texture.  Combine ground peppercorns with finely chopped mint. In a large bowl, toss spice mixture gently but thoroughly with watermelon cubes. Spoon into 4 individual serving glasses or bowls. Serve chilled, garnished with a fresh mint leaf.

Each serving provides:  An excellent source of vitamins A and C.  This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Nutrition per Serving		Exchanges	Carb Choices
Calories	71	3 meat	n/a
Fat, total	0.4 g	1 fat
Fat, saturated	0.0 g	3 bread
% of Calories	5%
from Fat
Carbohydrates	18 g
Protein	1 g
Cholesterol	0 mg
Dietary Fiber	1 g
Sodium	2 mg