Recipes & Tips

5 A Day Month Recipes

Breakaway Banana Split

Ingredients:

1 small banana, peeled
1 cup low fat vanilla yogurt
¼ cup low fat granola
¼ cup fresh blueberries or other fresh berries

Preparation:

1. Cut the banana in half lengthwise (from tip to tip).
2. Spoon yogurt into a cereal bowl.
3. Place the banana halves on the sides of the yogurt.
4. Top the yogurt with granola and blueberries. Serve.

Preparation time: 5 minutes
Makes 1 serving

Out of this Whirled Shake

Ingredients:

½ banana, peeled and sliced
1 cup unsweetened frozen berries (strawberries, blueberries, and/or blackberries)
½ cup low fat (1%) milk or soft tofu
½ cup frozen orange juice concentrate

Preparation:

1. Place all ingredients in a blender container. Cover tightly.
2. Blend until smooth. If mixture is too thick, add ½ cup cold water and blend again.
3. Pour into 2 glasses and serve.

Preparation Time: 5 minutes
Makes 2 (1 1/3-cup) servings

Olympian Fruit Freezees

Ingredients:

1 8-ounce container nonfat lemon yogurt
2 cups cubed, seedless watermelon
1 basket fresh strawberries, tops removed
1 medium banana, peeled and sliced
8 7-ounce paper cups
8 plastic spoons

Preparation:

1. Place yogurt and fruit in a blender container. Cover tightly.
2. Blend until smooth. Pour into paper cups.
3. Freeze until thick and slushy, about 1 hour. Insert one spoon, handle up, into each cup of frozen fruit mixture. Return to freezer and freeze until solid, at least 2 hours.
4. To serve, remove from freezer and let sit for about 10 minutes. Peel paper cup off each treat and eat, holding the spoon as a handle.

Preparation time: 10 minutes, plus 3 hours freezing time
Makes 8 servings (1 Freezee per serving)

Oprah's Outtasight Salad

Salad Ingredients:

2 cups salad greens of your choice
1 cup chopped vegetables of your choice (tomatoes, cucumbers, carrots, green beans)
1 cup fresh orange segments or canned* pineapple chunks, drained
¼ cup Dynamite Dressing
2 tablespoons raisins or dried cranberries
2 tablespoons chopped nuts, any kind

* canned fruit packed in 100% fruit juice.

Preparation:

1. Put mixed salad greens on a large platter or in a salad bowl.
2. In a large bowl, mix chopped vegetables and orange segments. Add dressing and stir. Spoon mixture over salad greens.
3. Top with raisins and nuts. Serve.

Dynamite Dressing Ingredients:

¼ cup fruit-flavored nonfat yogurt
1 tablespoon orange juice
1½ teaspoons white vinegar

Dressing Preparation:

1. In a small bowl, mix all ingredients. Refrigerate until ready to serve.

Total Preparation Time: 20 minutes
Makes 4 (1-cup) servings

Piazza's Powerhouse Pizza

Ingredients:

4 whole wheat pita breads
¼ cup low-sodium spaghetti sauce or pizza sauce
¼ teaspoon dried oregano
1 cup chopped red or green bell pepper
1½ cups canned* pineapple chunks, drained
1/3 cup chopped lean, low-sodium ham
¾ cup shredded reduced-fat cheddar cheese

* canned fruit packed in 100% fruit juice

Preparation:

1. Heat oven to 400°F.
2. Place pita breads on baking sheet. Spread each pita with 1 tablespoon spaghetti sauce. Sprinkle with oregano.
3. Top each pita with pepper, pineapple, ham, and cheese.
4. Bake until hot and cheese bubbles, about 5 minutes.
5. Remove pizzas from baking sheet. Place each pizza on a dinner plate and serve.

Preparation time: 15 minutes, including baking time
Makes 4 (1-pizza) servings

Touchdown Tostadas

Ingredients:

4 corn tortillas
Nonstick cooking spray
1 cup fat free refried black beans or fat free refried beans
¾ cup shredded reduced-fat Monterey Jack cheese#
1 cup nonfat sour cream or low fat sour cream
1 cup shredded lettuce
1 cup shredded carrots
1 cup salsa

# does not meet 5 A Day sodium requirements

Preparation:

1. Heat oven to 350°F.
2. Lightly spray both sides of each tortilla with nonstick cooking spray. Place tortillas on baking sheet. Bake 10 minutes or until crisp. Remove from oven.
3. Spread ¼ cup beans on each tortilla. Top each tortilla with 3 tablespoons cheese.
4. Put back into oven. Bake until cheese melts, about 2 minutes. Remove tortillas from pan and place each one on a dinner plate.
5. Top each tortilla with ¼ cup sour cream, ¼ cup shredded lettuce, ¼ cup shredded carrots, and ¼ cup salsa. Serve.

Preparation time: 30 minutes, including baking time
Makes 4 (1-tostada) servings

Banana Berry Pancakes

This recipe promises to be a weekend favorite. Substitute any seasonal, canned, or frozen fruits for different flavors.

Pancake Ingredients:

1 large banana, peeled and sliced
1 cup complete pancake mix
½ cup water
nonstick cooking spray

Topping Ingredients:

1½ cups frozen strawberries
2 tablespoons strawberry jam

Pancake Preparation:

1. Place banana in a medium bowl and mash with a fork.
2. Add pancake mix and water; stir until blended.
3. Spray a large skillet with nonstick cooking spray over MEDIUM heat.
4. Pour ¼ cup batter for each pancake into hot skillet.
5. Cook pancakes for about 2 minutes per side or until cooked through.

Topping Preparation:

1. Place berries in a small bowl with jam.
2. Microwave on HIGH for 1 minute.
3. Stir, then cook for 1 minute more.
4. Spoon topping over pancakes.

Total Preparation Time: 10 minutes
Total Cook Time: 10 minutes

Makes 4 servings 2 pancakes per serving

Nutrition Information Per Serving: Calories 200, Carbohydrate 43 g, Protein 4 g, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 400 mg, Dietary Fiber 3 g

Chicken Tortas

Serve these sandwiches with sliced jalapeno peppers for added heat!

Chicken Torta Ingredients:

2 cups cooked, shredded chicken
1 teaspoon chili powder
2 cups prepared fresh salsa
2 cups shredded romaine lettuce
4 thin white onion slices
½ cup shredded low fat Monterey Jack cheese
4 Bolillo or French rolls, cut in half lengthwise
2 radishes, sliced

Chicken Torta Preparation:

1. In a medium bowl, combine chicken, chili powder and 1 cup of fresh salsa.
2. In a second bowl, combine lettuce, onion, radishes, and cheese.
3. Place equal amounts of chicken and lettuce mixtures inside of each roll.
4. Spoon ¼ cup fresh salsa over lettuce and close sandwich.

Chicken Torta Preparation Time: 15 minutes
Cook Time: 5 minutes

Makes 4 servings
1 sandwich per serving

Nutrition Information Per Serving: Calories 312, Carbohydrate 28 g, Protein 29 g, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 67 mg, Sodium 476 mg, Dietary Fiber 4 g

Spud Stuffers

No ordinary potatoes here. Pick your favorite topping from the list below.

Spud Ingredients:

4 medium baking potatoes
2 tablespoons margarine
2 tablespoons fat free sour cream
Your choice of Mexican, Western or Veggie topping

Spud Preparation:

1. Wash potatoes and pierce three times with a fork.
2. Microwave on HIGH for about 6 minutes.
3. Turn potatoes over and cook on HIGH for about 10 minutes more.
4. Or, bake in the oven at 400°F for 45 to 60 minutes.
5. When cooked, carefully cut open the top.
6. Place ½ tablespoon margarine and ½ tablespoon sour cream on top of each potato.
7. Top each potato with one of the toppings below. The ingredient amounts listed are for one potato.

Mexican Topping:

¼ cup prepared fresh salsa
1 tablespoon diced green chilies
1½ tablespoons shredded low fat Cheddar or Monterey Jack cheese

Nutrition Information Per Serving: Calories 190, Carbohydrate 41 g, Protein 6 g, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 140 mg, Dietary Fiber 4 g

Western Topping:

2 tablespoons chopped tomatoes
2 tablespoons finely chopped green bell pepper
1 tablespoon sliced green onion
2 tablespoons shredded low fat Cheddar cheese
1 tablespoon bacon bits

Nutrition Information Per Serving: Calories 190, Carbohydrate 39 g, Protein 6 g, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 140 mg, Dietary Fiber 4 g

Veggie Topping:

3 tablespoons chopped broccoli
2 tablespoons chopped yellow squash
2 tablespoons shredded low fat Cheddar cheese
1 tablespoon sliced green onion

Nutrition Information Per Serving: Calories 180, carbohydrate 38 g, Protein 5 g, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 85 mg, Dietary Fiber 4 g

Preparation Time: 15 minutes
Cook Time: 16-60 minutes

Makes 4 servings
1 spud stuffer per serving

Sesame Chicken with Peppers and Snow Peas

Ginger and sesame add an Asian flair to this dish

Ingredients:

1 tablespoon sesame seeds
nonstick cooking spray
1 pound boneless, skinless chicken breasts, cut into strips
2 cups snow peas, trimmed
1 each medium red and green bell pepper, cubed
3 tablespoons low-sodium soy sauce
2 tablespoons water
1½ teaspoons brown sugar
¼ teaspoon ground ginger
2 green onions, sliced

Preparation:

1. Place sesame seeds in a large nonstick skillet; cook for 2 minutes over MEDIUM-HIGH heat until lightly browned.
2. Remove from skillet and set aside.
3. Spray same skillet with nonstick cooking spray.
4. Add chicken; cook for 10 minutes or until chicken is cooked through.
5. Add snow peas and bell peppers; stir-fry for 3 to 4 minutes until vegetables are crisp tender.
6. In a small bowl, combine soy sauce, water, brown sugar, and ginger; add to skillet.
7. Cook for 5 minutes over MEDIUM-HIGH heat.
8. Sprinkle with green onions and serve.

Preparation Time: 10 minutes
Cook Time: 20 minutes

Makes 4 servings
1¼ cups per serving

Nutrition Information Per Serving: Calories 180, Carbohydrate 10 g, Protein 29 g, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 65 mg, Sodium 480 mg, Dietary Fiber 2 g

Pico de Gallo

Fresh tasting, with just a bit of heat. Use to season your family meals or serve with tortilla chips.

Ingredients:

1 pound ripe tomatoes, chopped
1½ cups chopped onion
1/3 cup chopped fresh cilantro
3 jalapeño peppers, seeds removed and chopped
2 tablespoons lime juice
2 cloves garlic, minced
¼ teaspoon salt

Preparation:

1. Combine all ingredients in a medium bowl.
2. Serve immediately or cover and refrigerate for up to 3 days.

Preparation Time: 20 minutes
Makes 6 servings
½ cup per serving

Nutrition Information Per Serving: Calories 36, Carbohydrate 8 g, Protein 1 g, Total Fat 0 g, Saturated Fat 0g, Cholesterol 0 mg, Sodium 108 mg, Dietary Fiber 2 g

Veggie Bean Wrap

Fresh mangos and avocado give this meal a tasty twist.

Ingredients:

2 green or red bell peppers, seeded and chopped
1 onion, peeled and sliced
1 (15-ounce) can 50% less salt/sodium black beans, drained and rinsed
2 mangos, chopped
juice of 1 lime
½ cup chopped fresh cilantro
1 avocado, peeled and diced
4 10-inch fat free flour tortillas

Preparation:

1. In a nonstick pan, sauté bell peppers and onion for 5 minutes over medium heat. Add beans, stir well. Reduce heat to low and simmer about 5 minutes.
2. In a small bowl, combine mangos, lime juice, cilantro, and avocado. Reserve ½ mixture for topping.
3. Fill warmed tortillas with ¼ bean mixture and ¼ mango mixture.
4. Fold ends of the tortillas over. Roll up to make wraps. Top veggie bean wraps with remaining mango mixture.

Preparation Time: 15 minutes
Cook Time: 10 minutes
Makes 4 servings
1 wrap per serving

Nutrition Information Per Serving: Calories 531, Carbohydrate 92 g, Protein 17 g, Total Fat 12 g, Saturated Fat 2 g, Cholesterol 0 mg, Sodium 329 mg, Dietary Fiber 15 g