Nutrition Grade A
Starters & Sides
Chipotle Roasted Sweet Potatoes with Cilantro
4 large sweet potatoes, peeled and cut into bite-sized chunks
1 medium sweet onion, peeled and chopped
2 tbsp olive oil
salt
freshly ground pepper
chipotle powder
cooking spray
2 tbsp minced fresh cilantro
Position rack in bottom third of oven and preheat to 400°F.
Toss sweet potatoes and onion with olive oil, salt and pepper, and just a dash of chipotle powder (go lightly, you can always add more later) in large bowl to coat.
Spray baking sheet generously with cooking spray. Spread sweet potatoes and onion in a single layer on baking sheet.
Roast until tender and golden brown, stirring occasionally, about 20–25 minutes.
Transfer to serving bowl and sprinkle with cilantro.
Serves 8
NUTRITION FACTS
Serving Size 18g
Amount Per Serving
Calories 36
Calories from Fat 31
Daily Value*
Total Fat
3.5g
5%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
20mg
1%
Total Carbohydrates
1.3g
0%
Sugars
0.6g
Protein
0.2g
Vitamin A 0% • Vitamin C 2% • Calcium 0% • Iron 0%
* Based on a 2000 calorie diet
Nutrition Grade C
Baked Oven Fries (Kid Friendly)
3 russet potatoes (about 24 oz total), peeled and cut lengthwise into even-sized wedges
5 tbsp vegetable, canola, or peanut oil, divided
¾ tsp kosher salt, plus more to taste
¼ tsp freshly ground black pepper, plus more to taste
1 tbsp chopped cilantro or Italian parsley for garnish
Preheat the oven to 475°F.
Place the potato wedges in a large mixing bowl. Cover with hot water; soak for 10–30 minutes. Put 4 tablespoons of the oil onto a heavy rimmed baking sheet. Tilt the sheet from side to side to evenly coat the pan with oil (a pastry brush can also help with this). Sprinkle the pan evenly with the salt and pepper. Set aside.
Drain the potatoes. Spread the wedges out on layers of paper towels or on clean kitchen towels. Pat dry with additional towels. Wipe out the now empty bowl so it is dry. Return the potatoes to the bowl and toss with the remaining 1 tablespoon of oil. Arrange the potato wedges on the prepared baking sheet in a single layer. Cover tightly with foil and bake for 5 minutes.
Remove the foil and continue to bake until the bottoms of the potatoes are spotty golden brown, 15–20 minutes, rotating the baking sheet after 10 minutes. Using a metal spatula and tongs, flip each potato wedge, keeping them in a single layer.
Continue baking until the fries are golden and crisp, 5–15 minutes. Rotate the pan as needed to ensure even browning.
When the fries are finished baking, transfer to a paper-towel-lined plate to drain some of the grease. Season with additional salt and pepper to taste. Garnish with chopped cilantro or parsley.
Serve warm.
NUTRITION FACTS
Serving Size 179g
Amount Per Serving
Calories 260
Calories from Fat 153
Daily Value*
Total Fat
17.1g
26%
Saturated Fat
2.9g
14%
Cholesterol
0mg
0%
Sodium
448mg
19%
Total Carbohydrates
25.2g
8%
Dietary Fiber
3.9g
16%
Sugars
1.9g
Protein
2.7g
Vitamin A 2% • Vitamin C 55% • Calcium 2% • Iron 5%
* Based on a 2000 calorie diet
Nutrition Grade B
Grilled Asparagus with Cilantro-Lime Dressing
1½ to 2 lbs large asparagus
2 tbsp olive oil
salt and pepper
juice of 3 limes
2 tbsp shallots, minced
¼ cup fresh cilantro, minced
Snap off the woody ends of the asparagus; most spears will break naturally an inch or two above the bottom. Meanwhile, start a charcoal fire or preheat a gas grill
To pan-grill the asparagus, do not oil or season them. Just toss them in the hot skillet and cook, turning the individual spears as they brown, until tender, 5 to 10 minutes. Remove as they finish, and season with salt and pepper.
Mix together the lime juice and shallots, then stir in enough olive oil to add a little body; the mixture should still be quite strong. Season it with salt and pepper and stir in the cilantro. Serve the asparagus hot or at room temperature.
Serves 4
NUTRITION FACTS
Serving Size 255g
Amount Per Serving
Calories 113
Calories from Fat 63
Daily Value*
Total Fat
7.0g
11%
Saturated Fat
1.0g
5%
Cholesterol
0mg
0%
Sodium
6mg
0%
Total Carbohydrates
11.0g
4%
Dietary Fiber
4.9g
19%
Sugars
4.5g
Protein
5.2g
Vitamin A 37% • Vitamin C 30% • Calcium 6% • Iron 28%
* Based on a 2000 calorie diet
Nutrition Grade A
Mini Turkey Vegetable Bites
1 cup whole-wheat bread crumbs
1 tbsp olive oil
½ cup sweet onion, diced
½ cup zucchini, diced
½ cup red pepper, diced
½ cup sliced fresh mushrooms
1 lb ground turkey
1 large egg
½ tsp salt
¼ tsp freshly ground black pepper
Preheat oven to 350°F.
Spray muffin tin with nonstick cooking spray.
Combine all ingredients well and fill muffin cups with meat mixture. Bake 20 to 30 minutes until set and browned on top.
Serve hot or at room temperature.
Makes 12 mini bites
NUTRITION FACTS
Serving Size 119g
Amount Per Serving
Calories 219
Calories from Fat 118
Daily Value*
Total Fat
13.1g
20%
Saturated Fat
3.1g
16%
Cholesterol
112mg
37%
Sodium
288mg
12%
Total Carbohydrates
2.0g
1%
Dietary Fiber
0.5g
2%
Sugars
1.0g
Protein
22.2g
Vitamin A 6% • Vitamin C 20% • Calcium 3% • Iron 10%
* Based on a 2000 calorie diet
Nutrition Grade B
Roasted Corn, Cherry Tomatoes with Sweet Peas and Basil
2 tbsp olive oil
2 cups sweet corn kernels (about 2 large ears, fresh corn)
1½ cups fresh sweet peas or frozen, thaw
ed
2 cups cherry tomatoes, halved
¾ cup toasted pine nuts
¼ cup julienned basil leaves pinch of chipotle powder
2 tbsp olive oil salt and pepper to taste
In a large nonstick skillet set over medium-high heat, heat 2 tbsp oil until hot. Add corn and sauté until just cooked, about 3 minutes. Transfer to a bowl and let cool. Add peas, tomatoes, another 2 tbsp olive oil, chipotle powder, basil and pine nuts. Drizzle with a little olive oil, season with salt and fresh ground pepper to taste.
Serve at room temperature.
Serves 4
NUTRITION FACTS
Serving Size 111g
Amount Per Serving
Calories 275
Calories from Fat 224
Daily Value*
Total Fat
24.9g
38%
Saturated Fat
4.9g
24%
Cholesterol
0mg
0%
Sodium
4mg
0%
Total Carbohydrates
9.7g
3%
Dietary Fiber
3.9g
16%
Sugars
2.7g
Protein
3.7g
Vitamin A 12% • Vitamin C 17% • Calcium 1% • Iron 6%
* Based on a 2000 calorie diet
Nutrition Grade C
Sautéed Spinach with Mushrooms
1 lb fresh spinach
3 tbsp extra virgin olive oil
½ lb mushrooms, thickly sliced
salt and pepper
½ tbsp finely chopped garlic
pinch of red pepper flakes
Wash and drain spinach very well. Use a salad spinner or dry in a colander.
Heat 2 tbsp olive oil in a skillet. Add the mushrooms and salt and pepper to taste. Cook, stirring often, over high heat until the mushrooms are browned.
Add garlic and remaining oil, spinach and pepper flakes.
Cook, stirring, about 30 seconds. Serve hot.
Serves 4
NUTRITION FACTS
Serving Size 181g
Amount Per Serving
Calories 130
Calories from Fat 97
Daily Value*
Total Fat
10.8g
17%
Saturated Fat
1.5g
7%
Cholesterol
0mg
0%
Sodium
93mg
4%
Total Carbohydrates
6.4g
2%
Dietary Fiber
3.1g
12%
Sugars
1.4g
Protein
5.1g
Vitamin A 213% • Vitamin C 56% • Calcium 12% • Iron 19%
* Based on a 2000 calorie diet
Nutrition Grade A
Snacks
Cauliflower Popcorn
4-inch segment of a thin day-old baguette
1 medium head of cauliflower, washed
extra-virgin olive oil
½ teaspoon salt
Preheat oven to 400°F and place racks in the middle.
Place baguette in a food processor until you have textured, not-too-fine bread crumbs.
Trim the cauliflower. Get rid of the big stalks and stems and strive for uniform, bite-sized little florets.
In a big bowl toss the cauliflower with a few generous tablespoons of olive oil and the salt. Toss until the cauliflower is well coated and then place it in a single layer on a rimmed baking sheet. You are going to bake for about 25–30 minutes total.
There will be some residual olive oil in the big bowl you used to toss the cauliflower. If not, add another tablespoon or two. Add the bread crumbs, mix.
After the cauliflower has been baking for about 15–20 minutes anything in contact with the pan should be nicely browned. Pull the pan out of the oven, rotate each piece of cauliflower so that another side will get some color, and then sprinkle the entire pan with the bread crumb mixture. Return the pan to the oven and finish with another 10 minutes or so. The cauliflower should be tender throughout and the bread crumbs nicely toasted. Serve immediately; it really isn’t half as delicious after it has been sitting on the counter getting cold.
Serves 4
NUTRITION FACTS
Serving Size 208g
Amount Per Serving
Calories 90
Calories from Fat 42
Daily Value*
Total Fat
4.7g
7%
Saturated Fat
0.7g
3%
Cholesterol
0mg
0%
Sodium
1223mg
51%
Total Carbohydrates
10.6g
4%
Dietary Fiber
5.0g
20%
Sugars
4.8g
Protein
4.0g
Vitamin A 1% • Vitamin C 155% • Calcium 4% • Iron 5%
* Based on a 2000 calorie diet
Nutrition Grade A
Crispy Baked Veggies (Kid Friendly)
2 cups fresh veggies (carrots, zucchini, red or green sweet pepper, broccoli or cauliflower)
1 egg
¼ cup 2% low-fat milk
1 tbsp canola oil
Dry Mixture
2 cups Japanese bread crumbs (panko)
¼ cup Parmesan cheese
¼ tsp black pepper
¼ tsp salt
½ tsp garlic powder
2 tbsp Parmesan cheese for garnish
Preheat oven to 450°F. Spray cookie sheet with nonstick cooking oil.
Cut carrot, zucchini, and sweet pepper into ¼-inch strips. Chop broccoli and cauliflower into florets.
Beat egg, milk, and oil with a fork in a shallow dish. Combine dry mixture ingredients in a bag; shake well and place in a separate dish.
Dip vegetables into egg mixture, then into breading mixture. Make sure to coat well.
Place on cookie sheet.
Repeat step until all vegetables are coated. Bake 5 minutes.
Remove pan from oven and turn vegetables over with tongs or spatula. Return vegetables to oven and bake for another 5 minutes until vegetables are crisp and tender and the coating is golden brown.
Remove and sprinkle with remaining Parmesan cheese.
NUTRITION FACTS
Serving Size 2 oz
Amount Per Serving
Calories 56
Calories from Fat 39
% Daily Value*
Total Fat
4.3g
7%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
35mg
12%
Sodium
175mg
7%
Total Carbohydrates
1.7g
1%
Sugars
0.8g
Protein
3.0g
Vitamin A 3% • Vitamin C 11% • Calcium 6% • Iron 2%
* Based on a 2000 calorie diet
Nutrition Grade B
Dessert
Berries in Balsamic Vinegar with Vanilla and Honey
¼ cup balsamic vinegar
2 tbsp honey
1 tsp vanilla extract
½ cup sliced strawberries
½ cup blueberries
2 walnut orange shortbreads (see recipe)
fresh mint
In a small bowl, whisk together the balsamic vinegar, honey, and vanilla.
In another bowl, add the strawberries and blueberries. Pour the balsamic vinegar mixture over the berries. Let the fruit marinate for 10 to 15 minutes.
Drain the marinade. Refrigerate or serve immediately.
To serv
e, divide the berries into 2 serving dishes, with shortbread on the side. Garnish with fresh mint.
Serves 2
NUTRITION FACTS
Serving Size 125g
Amount Per Serving
Calories 108
Calories from Fat 2
Daily Value*
Total Fat
0.2g
0%
Trans Fat