Brown Rice with Sizzling Chicken and

Vegetables
SERVES 4

INGREDIENTS
3 cups hot cooked brown rice
3 tablespoons low-sodium soy sauce
1/4 cup water
1 tablespoon cornstarch
1 1/2 tablespoons canola or corn oil
16 ounces boneless chicken breast (cut into 1-inch
cubes)
2 cloves garlic (minced)
1 small white onion, cut into small wedges
3 medium carrots, peeled and thinly sliced (1 cup total)
1 1/2 cups small broccoli florets

DIRECTIONS

Mix soy sauce, water and cornstarch in a small bowl; set aside.

Heat oil in a wok or large skillet. Add minced garlic; saut about 1 minutes

until garlic is golden.

3

Add chicken; cook about 5-6 minutes, then push chicken to the side.

Add onions to center of skillet; cook until slightly tender and push to the side.

Continue with carrots and broccoli separately, placing each in center of pan,

cooking until slightly tender and pushing to the side.

6

Pour soy sauce mixture into center of skillet. Leaving other ingredients and at

the sides of the pan, stir sauce until it thickens.

7
rice.

Mix in with vegetables and chicken. Serve immediately over cooked brown

410 calories | 49g carbs | 10g fat (2g sat fat) | 30g protein | 580 mg Sodium | 6g Fiber per
serving

Recipe from whatscooking.fns.usda.gov

Stuffed Bell Pepper

SERVES 4

INGREDIENTS
4 green bell peppers
2 Tablespoons olive oil
1 pound ground turkey
1 small onion
teaspoon pepper
teaspoon salt
1 can no-salt-added diced tomatoes (15 oz.)
1/3 cup uncooked, instant brown rice
1 teaspoon Worcestershire sauce

DIRECTIONS

Preheat the oven to 350F degrees.

Rinse and cut the tops off the peppers. Discard tops and remove the seeds.

Lightly oil baking sheet with 1 Tablespoon of olive oil.

Roast the peppers cut side down for 15 minutes.

In a large skillet, heat 1 Tablespoon of oil on medium-high heat.

Saut turkey and onions for 5 minutes, or until meat is browned.

Season with salt and pepper.

Stir in the tomatoes, rice, and Worcestershire sauce.

Simmer uncovered for 15 minutes, or until rice is tender. Remove from heat.

10

Stuff each pepper with the turkey and rice mixture, and return peppers to

baking sheet.
11

Cover the peppers with foil and bake for 15 minutes.

310 calories | 18g carbs | 16g fat (3.5g sat fat) |25g protein | 390mg sodium | 3g fiber per
serving

Recipe from capitalareafoodbank.org

Roasted Vegetable Pasta

SERVES 6

INGREDIENTS
1 medium onion
1 small, yellow or green summer squash
1 green or red bell pepper
head of a cauliflower or broccoli
3 tablespoons olive oil
teaspoon salt
teaspoon black pepper
2 cups uncooked, whole wheat pasta

 cup Parmesan cheese

DIRECTIONS

Preheat oven to 400oF.

Chop onion, squash, bell pepper, and cauliflower into bite size pieces.

Mix vegetables with 2 Tablespoons of oil, salt, and pepper together in a bowl.

Spread vegetables out onto a baking sheet so they do not overlap.

Bake for 30 minutes or until starting to brown.

While the vegetables are roasting, cook pasta by following instructions on the

box.
7

Drain pasta and put in serving bowl.

When vegetables are finished, add to pasta with remaining 1 Tablespoon of

olive oil and toss.

9

Stir in grated parmesan and serve.

Recipe tip: you can use any vegetables you have on hand, such as tomatoes,
broccoli, mushrooms, carrots and more. You can also use any type of whole wheat
pasta.
230 calories | 32g carbs | 9g fat (2.5g sat fat) | 9g protein | 220mg sodium | 5g fiber per
serving

Recipe from capitalareafoodbank.org

Roasted Root Vegetables

SERVES 5

INGREDIENTS
1 pound turnips (3-5 medium turnips)
1 pound carrots
1 large onion
2 tablespoons olive oil

 teaspoon salt
DIRECTIONS

Preheat the oven to 400oF.

Peel the turnips and carrots.

Cut all the vegetables into bite-sized pieces.

On a large, rimmed baking sheet, toss vegetables with the oil.

Roast vegetables until tender and browned, about 30 minutes.

Season with teaspoon salt.

Recipe Tip: You can find carrots in 1 pound bags. If you do not have a 1 lb. bag, use
5 large carrots. You can roast almost any vegetable try butternut squash, sweet
potatoes, broccoli or cauliflower.
100 calories | 14g carbs | 5g fat (0.5g sat fat) | 2g protein | 200mg sodium | 4g fiber per
serving

Recipe from capitalareafoodbank.org

Three Bean Salad

SERVES 6

INGREDIENTS
1 (15 ounce) can no-salt-added green beans
2 (15-ounce) cans no-salt-added beans (white, red kidney, or black eyed
peas)

1 bell pepper
2 teaspoons Dijon mustard
teaspoon salt
1 teaspoon sugar
3 tablespoons red wine vinegar
3 tablespoons olive oil
DIRECTIONS

Drain and chop the green beans.

Drain and rinse the other beans.

Finely chop the pepper.

In a large bowl, whisk together the mustard, salt, sugar, vinegar and oil.

Add the beans and pepper to the large bowl and stir.

200 calories | 24 carbs | 8g fat (1g sat fat) | 8g protein | 270mg sodium | 8g fiber per serving

Recipe from capitalareafoodbank.org

Swiss Chard Frittata

SERVES 4

INGREDIENTS
1 bunch Swiss chard
1 onion
2 ounces sharp white cheddar cheese (about cup)

1 teaspoon olive oil

6 eggs
cup low-fat milk
teaspoon pepper
2 tablespoons parmesan cheese
DIRECTIONS

Prepare your ingredients: wash Swiss chard well, and pat dry.

Strip chard leaves from the stalk and chop roughly.

Halve onion through the root, then peel each half and slice thinly.

Grate cheddar cheese and parmesan cheese (if not already grated).

Heat a large nonstick skillet on medium, and add the olive oil.

Sautee onions until softened, and starting to brown, about 5-8 minutes.

Then add the Swiss chard, and saut until wilted.

Meanwhile, whisk eggs in a medium bowl, then whisk in the milk and pepper.

Stir in the shredded cheddar cheese.

10

Spread Swiss chard and onion mixture into the bottom of a 8x8 pan.

11

Pour in egg mixture, and sprinkle parmesan cheese over the top.

12

Bake at 350 for 20-25 minutes until custard has set and top is lightly

browned.
Recipe tips: This is a great basic recipe that lends itself to lots of substitutions.
Replace the Swiss chard with spinach, kale, collards. Replace the cheddar cheese
with fontina or feta.
230 calories | 9g carbs | 14g fat (6g sat fat) | 17g protein | 490mg sodium | 2g fiber per
serving

Recipe from capitalareafoodbank.org

Unstuffed Cabbage Roll

SERVES 6

INGREDIENTS

2 pounds ground beef

1 large onion, chopped
1 small head cabbage, chopped
2 (14.5 ounce) cans diced tomatoes
1 (8 ounce) can tomato sauce
cup water
2 cloves garlic, minced
2 teaspoons salt
1 teaspoon ground black pepper
DIRECTIONS

Heat large skillet over medium heat.

2
Cook and stir beef and onion in skillet for about 5-7
minutes, until brown and crumbly.
3

Drain and discard grease.

4
Add cabbage, tomatoes, tomato sauce, water, garlic, salt,
and pepper and bring to a boil.
5
Cover skillet, reduce heat and simmer until cabbage is
tender, about 30 minutes
398 calories | 16 g carbs | 23g fat (9g sat fat) | 28g protein | 1294 mg sodium | 5g fiber per
serving

Recipe from allrecipes.com