Making Fruits & Veggies Even More Delicious
Apr 11, 2017
Looking for a tasty way to incorporate fruits AND veggies together at your meals?
Some of my favorite recipes that include both fruits & veggies in the same meal also happen to be some of the quickest recipes to prepare!!
Here are a few examples of how you can “Fill Half Your Plate with Fruits & Veggies” and make it seem effortless!
- Spinach Salad with feta, blueberries, strawberries, pineapple, tomatoes, green onion & shredded carrots
- Sweet & Tangy Broccoli Stir-fry with fresh pineapple, mandarin oranges, bamboo shoots, water chestnuts, & a lower sodium stir-fry sauce (or homemade if you are up for it!)
- Grilled Cod topped with tropical fruit salsa made with mango, kiwi, red onion, jalapeno (or chopped green bell pepper if you aren’t a fan of spice), & cilantro!
- Balsamic Grilled Chicken Skewers with Strawberries, basil & tomatoes
- Fruit & Veggie wraps like the recipe below make the perfect lunch or quick weeknight meal!
Asian Mango & Chicken Wraps
Number of Servings: 4 Preparation/Cook Time: 30 minutes
- 2 ripe mangos, peeled, pitted, and diced
- 1½ cups chopped roasted chicken breast
- 2 green onions, sliced
- 2 tbsp fresh basil, chopped
- ½ red bell pepper, chopped
- 1½ cups shredded Savoy or Napa cabbage
- 2 medium carrots, grated
- 1/3 cup fat-free cream cheese
- 3 tbsp natural creamy peanut butter, unsalted
- 2 tsp low-sodium soy sauce
- 4 whole wheat tortillas, 8”
- Cut mangos, vegetables, and chicken.
- Place in a mixing bowl and toss until well mixed.
- In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
- Lay out tortillas on a flat surface.
- On each tortilla, spread ¼ of cream cheese mixture and top with mango, vegetable, and chicken mix.
- Roll up tightly, tucking in ends of tortilla.
- Secure with toothpicks.
- To serve, cut each wrap in half. If not serving immediately, refrigerate; holds well overnight.
Nutrition Facts (per serving):
Calories: 440 Protein: 29gm Total Carbohydrates: 57gm Fiber: 9gm
Total Fat: 12gm Cholesterol: 50mg Sodium: 570mg
Recipe courtesy of National Mango Board
Melanie Kluzek, Registered Dietitian for County Market