Vegetarian Stir Fry with Edamame

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 2

Ingredients

• 1/2 white onion (5 oz), diced small
• 1 lb eggplant, peeled and diced into 3/4-inch cubes
• 1 red bell pepper (1/2 lb), seeded and medium diced
• 2 tsp vegetable oil
• 1 small clove garlic, peeled and chopped
• 1/2 tsp fresh ginger, peeled and chopped
• 1 pkg (14-1/2 oz) extra firm tofu, diced medium
• 1/2 cup sesame garlic sauce
• 1 cup edamame (soybeans), pods removed
• 2 Tbsp chopped cilantro
• 3 Tbsp (about 2) scallions, washed and cut on bias

Directions

1. Blanch onion, eggplant, and red pepper in boiling water, until crisp tender about
   2-3 minutes, drain and set aside.
   
2. Heat nonstick wok or large nonstick skillet on high, about 2 minutes.
   
3. Add vegetable oil; swirl to coat pan (oil should smoke lightly).
   
4. Add garlic, ginger, and tofu (tofu breaks up slightly); stir fry 1 minute.
   
5. Add in vegetables and stir fry 2 minutes.
   
6. Add garlic sauce; stir fry 3 minutes.
   
7. Add edamame; stir fry 2 minutes.
   
8. Add chopped cilantro, remove from pan, garnish with scallions. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 300

Calories from Fat 90 % Daily Value (DV)*

Total Fat 11g 17%

Saturated Fat 2g 8%

Cholesterol 0mg 0%

Sodium 390mg 16%

Total Carbohydrate 39g 13%

Dietary Fiber 8g 32%

Sugars 7g

Protein 19g

Vitamin A 70%

Vitamin C 190%

Calcium 15%

Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 1

Milk: 0

Fat: 1

Carbs: 0

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Vegetable Bean Tostadas

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 2

Ingredients

• 6 flour tortillas
• 1/2 cup fat free cottage cheese
• 1/4 tsp salt
• 3 Tbsp lemon juice
• 15 oz can garbanzo beans, rinsed and drained
• Nonstick cooking spray
• 1/4 cup onion, minced
• 1 garlic clove, mince
• 1/4 cup fresh parsley, chopped
• 2 Tbsp fresh cilantro
• 1 tbsp sesame seeds, toasted
• 2 cups cucumber, thinly sliced
• 3 cups fresh spinach, shredded
• 3 cups tomato, chopped
• 6 Tbsp fat free sour cream
• 1 Tbsp green onions, finely chopped

Directions

1. Arrange tortillas in single layer on baking sheet.
   
2. Bake at 350¡F for 6 minutes on each side or until crisp.
   
3. Let cool on wire rack.
   
4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food
   processor; process until smooth.
   
5. Spoon mixture into a bowl; set aside.
   
6. Coat nonstick skillet with cooking spray.
   
7. Place over medium-high heat and add onion and garlic; sautŽ until tender.
   
8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring
   well.
   
9. To serve: spread bean mixture evenly over each tortilla.
   
10. Top with cucumber, spinach, tomato, sour cream, and green onion. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving
Calories 240

Calories from Fat 40 % Daily Value
(DV)*

Total Fat 5g 7%

Saturated Fat 1g 5%

Cholesterol 0mg 0%

Sodium 340mg 14%

Total
Carbohydrate 39g 13%

Dietary Fiber 6g 24%

Sugars 6g

Protein 11g

Vitamin A 40%

Vitamin
C 50%

Calcium 15%

Iron 30%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0

Vegetables: 1

Meat: 1

Milk: 0

Fat: 0

Carbs: 2

Other: 0

** Diabetic exchanges
are calculated based on the American Diabetes Association Exchange System. This
site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges
are not included. Source: 5 A Day for Better Health: cdc.gov

Vegetable Cornmeal Crepes

Preparation Time: 45 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 2

Ingredients

Filling

• 1 lb cooked new potatoes, cut into 1/2 inch pieces
• 1 cup mushrooms, sliced
• 1/2 medium red pepper, chopped
• 2 tsp olive or vegetable oil
• 2 small zucchini, coarsely shredded
• 2 cups broccoli florets, steamed until crisp-tender
• 3 Tbsp grated Parmesan cheese
• 2 finely chopped fresh or (1/2 tsp dried) thyme leaves
• 1/8 tsp salt
• 1/4 tsp pepper
• 6 Tbsp reduced-fat sour cream
• Parsley sprigs

Vegetable Cornmeal Crepes

• 1 cup all-purpose flour
• 1/3 cup yellow cornmeal
• 1 Tbsp sugar
• 2-1/2 tsp baking powder
• 3 Tbsp grated Parmesan cheese
• 1-3/4 cup skim milk
• 2 Tbsp melted margarine
• 1 egg
• 2 egg whites
• vegetable cooking spray

Directions

Filling

1.  In large skillet, sautŽ potatoes, mushrooms and pepper in oil until potatoes
   are beginning to brown, about 5 minutes.
   
2. Stir in zucchini and broccoli; sautŽ until zucchini is tender about 3 minutes.
   
3. Stir in cheese, thyme, salt and pepper.
   
4. Spoon vegetable mixture in center of crepes (about 1/3 cup per crepe).
   
5. Roll crepes and place, seam-sides down, on plates.
   
6. Garnish with dollops of sour cream and parsley. 

Vegetable Cornmeal Crepes

1. In medium bowl, mix dry ingredients and cheese; stir in milk, margarine, egg and
   egg whites until smooth.
   
2. Spray crepe pan or small skillet with cooking spray; heat over medium heat.
   
3. Spoon 3 Tbsp batter into skillet, rotating quickly so that batter covers bottom
   of pan in thin layer.
   
4. Cook over medium heat until light brown on the bottom.
   
5. Loosen edges of crepe with spatula; turn and cook until other side is light brown.
   
6. Stack crepes between waxed paper and cover loosely with clean kitchen towel. 

Nutrition Facts

Serving Size: 2 crepes

Amount Per Serving

Calories 250

Calories from Fat 60 % Daily Value (DV)*

Total Fat 7g 11%

Saturated Fat 2g 10%

Cholesterol 35mg 12%

Sodium 260mg 11%

Total Carbohydrate 36g 12%

Dietary Fiber 3g 12%

Sugars 7g

Protein 12g

Vitamin A 30%

Vitamin C 100%

Calcium 25%

Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Vegetarian Paella

Preparation Time: 1 hour

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 0

Ingredients

• 1-1/2 Tbsp olive oil
• 1 large onion, chopped
• 1/2 tsp paprika
• 1-1/2 cups long grain brown rice
• 3-3/4 cups low-sodium vegetable broth
• 3/4 cups dry white wine
• 14 oz can tomatoes, chopped with juice
• 1 Tbsp tomato paste
• 1/2 tsp tarragon
• 1 tsp dried basil
• 1 tsp oregano
• 1 red pepper, roughly chopped
• 1 green pepper, roughly chopped
• 3 stalks celery, finely chopped
• 3 cups mushrooms, washed and sliced
• 1/2 cup snow pea pods
• 2/3 cup frozen peas
• 1/3 cup cashew nut pieces
• salt and pepper to taste

Directions

1. Heat oil in a large, deep skillet and sautŽ onions and garlic until soft.
   
2. Add paprika and rice and continue to cook for 4 -5 minutes or until rice is transparent.
   Stir occasionally.
   
3. Add stock, wine, tomatoes, tomato paste, and herbs and simmer for 10 – 15 minutes.
   
4. Add peppers, celery, mushrooms, and pea pods and continue to cook for another 30
   minutes or until rice is cooked.
   
5. Add peas, cashews, salt and pepper to taste.
   
6. Heat through and place on a large heated serving dish. 

Nutrition Facts

Serving Size: 1/4 of recipe

Amount Per Serving

Calories 340

Calories from Fat 80 % Daily Value (DV)*

Total Fat 9g 14%

Saturated Fat 2g 8%

Cholesterol 0mg 0%

Sodium 290mg 12%

Total Carbohydrate 54g 18%

Dietary Fiber 6g 24%

Sugars 9g

Protein 9g

Vitamin A 35%

Vitamin C 150%

Calcium 8%

Iron 20%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 2

Meat: 0

Milk: 0

Fat: 1

Carbs: 3

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included.

Source: 5 A Day for Better Health: cdc.gov

Tortilla Pizzas

Mushroom Lasagna

Mexibean Mock Lasagna

Lemon Bulgur and Chickpea Pilaf

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person:
1

Ingredients

• 1 cup medium grind bulgur
• 2 cups vegetable stock
• 1 tsp ground cumin
• 1 Tbsp olive oil
• 1 small onion, chopped
• 1 small green bell pepper, chopped
• 3 cloves garlic, minced
• 2 cups canned chickpeas, rinsed and drained
• 1/3 cup fresh lemon juice
• 1 cup fresh chopped parsley

Directions

1. Place bulgur in a bowl.
   
2. Bring stock to a boil, add half the cumin, and pour stock over bulgur.
   
3. Stir once and let sit 10 to 15 minutes, until most of the liquid has been absorbed
   and bulgur is fluffy.
   
4. Heat oil in a heavy nonstick skillet over medium heat.
   
5. SautŽ onion, green pepper and half the garlic 3 to 5 minutes, stirring, until onion
   is translucent.
   
6. Add remaining garlic and cumin. SautŽ about 30 seconds.
   
7. Stir in bulgur and chickpeas. Stir together a few minutes.
   
8. Add remaining ingredients, combine well and season with salt and pepper to taste.
   Serve hot. 

Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving

Calories 140

Calories from Fat 35 % Daily Value (DV)*

Total Fat 4g 6%

Saturated Fat 0g 0%

Cholesterol 0mg 0%

Sodium 440mg 18%

Total Carbohydrate 22g 7%

Dietary Fiber 5g 20%

Sugars 5g

Protein 6g

Vitamin A 15%

Vitamin C 50%

Calcium 6%
 Iron 10%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 0

Vegetables: 1

Meat: 0

Milk: 0

Fat: 1

Carbs: 1

Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association
Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore,
partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Avocado Tacos

Arabian Vegetable Medley