Making Fruits & Veggies Even More Delicious

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

Asian Mango Chicken Wraps.jpg

Number of Servings: 4       Preparation/Cook Time: 30 minutes

 Ingredients:

  • 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”

Instructions:

  1. Cut mangos, vegetables, and chicken.
  2. Place in a mixing bowl and toss until well mixed.
  3. In a small mixing bowl, whisk together cream cheese, peanut butter, and soy sauce.
  4. Lay out tortillas on a flat surface.
  5. On each tortilla, spread ¼ of cream cheese mixture and top with mango, vegetable, and chicken mix.
  6. Roll up tightly, tucking in ends of tortilla.
  7. Secure with toothpicks.
  8. 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

 fruits and veggies more matters.png

 



Category: Recipes

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