Everyone is busy, so it is nice to have a few quick go-to recipes to keep you and your family eating healthy when your schedule is tight.
An especially good recipe is the Roasted Red Pepper Bruschetta. Most people think of bruschetta as an appetizer, but adding a green salad topped with fresh berries and served with a vinaigrette dressing will perfectly complete this dish.
The bruschetta recipe calls for prepared red peppers that you buy in a jar, but roasting peppers is very easy.
Preheat your oven to 450 degrees F. Arrange the peppers on a cookie sheet and roast in the oven, turning them every 15 minutes until done (about 30 minutes). Let the peppers cool, and then discard the seeds and blackened skins.
Now you’re probably asking, is this a 30-minute-or-less meal? You are right—it’s now about a 45-minute meal, but oh so worth it!
All of the recipes were provided by Produce for Better Health Foundation, a nonprofit fruit and vegetable education foundation. For more fresh fruit and vegetable ideas, visit: www.pbhfoundation.org
This recipe is great as a main dish served with a side of soup.
Preparation Time: 15 minutes
Makes 6 servings
2 tablespoons red wine vinegar or 1 1/2 Tbs. balsamic vinegar
1 tablespoon olive oil
2 teaspoons dried tarragon leaves
2 teaspoons spicy mustard
1 teaspoon sugar
3 cups brown rice, cooked
2 cups cooked turkey or chicken breasts, cubed
1 cup grapes, halved
1 cup bell peppers, chopped
1/3 cup green onions, sliced
1 cup kidney beans, rinsed and drained
Whisk together red wine vinegar, olive oil, tarragon, mustard, and sugar. Add rice and remaining ingredients, mix well. Serve.
Calories: 290, Total Fat: 5 g, Saturated Fat: 1 g, Protein: 22 g, Cholesterol: 30 mg, Carbohydrates: 40 mg Sodium: 50 mg
Recipe adapted from the University of Arkansas Cooperative Extension Services.
This flavorful bruschetta is an excellent source for vitamins A, C, and K!
Preparation Time: 20 minutes
Makes 4 servings
4 One-inch-thick slices Italian bread
2 tablespoons olive oil
1 jar (16 ounces) roasted sweet red peppers
8 ounces fresh mozzarella, cubed
3 cloves garlic, chopped
1 tomato, seeded and chopped
1 cup chopped fresh basil
1 onion, chopped
3 teaspoons balsamic vinegar
Preheat oven’s broiler.
Slice bread loaf into 1-inch-thick portions. Brush each slice on one side with olive oil. Broil, oil-side up, until barely golden. Remove from broiler pan and cool.
In a medium bowl, mix together roasted peppers, garlic, mozzarella, tomato, basil, and onion. Sprinkle mixture evenly on each toast portion. Drizzle with balsamic vinegar and serve.
Calories: 250, Total Fat: 9 g, Saturated Fat: 1 g, Protein: 7 g, Cholesterol: 0 mg, Carbohydrates: 36 mg, Sodium: 290 mg
Recipe courtesy of Cornell University Cooperative Extension Seneca County.[etInfoTable Carrot Raisin Salad]
Try this creamy, sweet salad for your next picnic.
Preparation Time: 25 minutes
Makes 6 servings
1/2 cup raisins
2 cups carrots, coarsely grated
1/4 cup low-fat mayonnaise
1/2 cup pineapple or apple, diced
Put raisins in a bowl of hot water for 15–20 minutes. Drain raisins and mix with other ingredients. Chill until serving.
Calories: 90, Total Fat: 3.5 g, Saturated Fat: 0.5 g, Protein: 1 g, Cholesterol: 5 mg, Carbohydrates: 15 mg, Sodium: 90 mg
Recipe courtesy of the University of Arkansas Cooperative Extension Services.
This corn and rice dish can be made with frozen, canned, or fresh corn.
Preparation Time: 30 minutes
Makes 4 servings
1/2 cup brown rice, dry, quick-cooking
1 cup water
1 tablespoon margarine
1 can (15 ounces) corn
1/4 cup onion, finely chopped
1/2 teaspoon salt
1 teaspoon paprika
Black pepper to taste
Combine 1/2 cup rice with 1 cup water in a medium saucepan. Bring to boil, stir once or twice with a fork, lower heat.
Cover tightly and simmer until liquid is absorbed and rice is tender. Fluff with fork.
Meanwhile, melt margarine in a large skillet over medium heat. Stir in corn, onion, salt, pepper, and paprika. Cook for 4–6 minutes or until tender, stirring occasionally.
In a serving bowl, combine corn mixture with cooked rice. Serve and enjoy.
Calories: 200, Total Fat: 3.5 g, Saturated Fat: 0.5 g, Protein: 5 g Cholesterol: 0 mg, Carbohydrates: 38 mg, Sodium: 180 mg
Recipe courtesy of the University of Georgia Cooperative Extension Service.