E v e r y d a y

Healthy Meals

Table of Contents
Introduction

Chicken Tortas .................................19

Oven Wedge Fries . ..........................41

Seasonal Guide to
Fruits and Vegetables .........................2

Vegetable Quesadillas ......................20

Simple Fish Tacos ............................42

Apple Turkey Gyro . ..........................21

Savory Greens .................................43

Be a Champion for Change

in Your Kitchen ...................................3

Zesty Asian Chicken Salad ...............22

Spotlight on Produce:
California Avocados .........................44

Recommended Cups of
Fruits and Vegetables .........................4

Tuna Apple Salad .............................24

Measurement Chart ...........................6

Grab and Go! .....................................7

Balanced Breakfasts
Apple Oatmeal ...................................9
Breakfast Fruit Cup ............................9
Papaya Boats . .................................10
Tropical Eye Opener .........................10
Banana Berry Pancakes ...................11
Huevos Rancheros
with Fresh Salsa ...............................12
Tomato and Garlic Omelet . ..............13
Spotlight on Produce:
California Grapes . ............................14

Herbed Potato Salad . ......................23

Spud Stuffers ...................................25
Spotlight on Produce: California
Peaches, Plums, and Nectarines . ....27

Delicious Desserts
Cinnamon Baked Goldens ...............45
Fruit Dip ...........................................46
Fudgy Fruit .......................................47

Dependable Dinners

Paradise Freeze ...............................48

Apple Glazed Sweet Potatoes . ........29

Savory Grilled Fruit ...........................48

Zucchini Saut .................................29

Peach Crumble ................................49

Avocado Tortilla Soup ......................30

Spicy Apple-Filled Squash . ..............50

BBQ Turkey in Pepper Shells ...........31

Spotlight on Produce:
California Pears ................................51

Chicken and Dumplings ...................32

Vegetable Chicken Enchiladas . ........33
Grilled Chicken Vegetable Kabobs ...34

Simple Snacks and Drinks

Easy Turkey Skillet Dinner . ...............35

Chickpea Dip with

Fresh Vegetables . ............................53

Rosemary Lemon Chicken

with Vegetables ................................36

Great Grape Smoothie .....................54

Lean Lunches

Herbed Vegetable Combo ................37

Black Bean and Corn Pitas ..............15

Chicken Tomatillo Salad ...................16

Sesame Chicken with Peppers

and Snow Peas . ..............................38

Corn and Green Chili Salad ..............17

Mango Chicken Stir-Fry . ..................39

Avocado Garden Salad ....................18

Spaghetti with Turkey Meat Sauce ...40

Fresh Salsa ......................................54

Veggie Tortilla Roll-Ups .....................55
Pear Mango Salsa ............................56
Peachy Peanut Butter
Pita Pockets . ...................................57
Tropical Fruit and Nut Snack Mix . ....58

Seasonal Guide to Fruits and Vegetables

It is easy to stay healthy and save money when you buy fruits and vegetables that are in peak season.
Keep it safe! You should always rinse your fruits and vegetables before you eat them.

Spring
apricots
artichokes
asparagus
avocados
bell peppers
collard greens
grapefruit
green peas
guavas
mangos
oranges
papayas
rhubarb
strawberries
swiss chard

Summer
apricots
avocados
bell peppers
cantaloupe
cherries
corn
grapes
green beans
green peas
honeydew
mangos
nectarines
okra

papayas
peaches
pears
plums
strawberries
swiss chard
tomatoes
valencia
oranges
watermelon
yellow squash
zucchini

Fall
acorn squash
brussels sprouts
butternut squash
chayote squash
cherimoya
grapes
green beans
honeydew
kiwifruit
okra
pears
persimmons
pomegranates
pumpkins
sweet potatoes
swiss chard
tangerines
tomatoes
turnips

Winter
avocados
brussels sprouts
chayote squash
cherimoya
collard greens
grapefruit
guavas
kiwifruit
mustard greens
oranges
pears
tangerines
turnips

Year-Round
apples
bananas
beets
bok choy
broccoli
cabbage
cactus leaves
canned
fruits and
vegetables
carrots
cauliflower
celery
chili peppers
cucumbers
dried fruit
eggplant
frozen
fruits and
vegetables
garlic

green onion
jicama
kale
leeks
lemons
lettuce
limes
mushrooms
onions
parsnips
pineapples
potatoes
radishes
spinach
tomatillos
100% fruit
juice
100%
vegetable
juice

introduction

Be a Champion for Change in Your Kitchen

You can become a Champion for Change for your family by making
meals and snacks packed with plenty of fruits and vegetables and
making sure your family is physically active every day.
Eating the right amount of fruits and vegetables as part of a lowfat,
high fiber diet may lower your risk of serious problems like obesity,
type 2 diabetes, heart disease, stroke, and certain types of cancer.
The amount of fruits and vegetables that is right for you depends on
your age, gender, and physical activity level. View the Recommended
Cups of Fruits and Vegetables chart on pages 4 and 5 to find out how
many cups of fruits and vegetables each person in your family needs.
Dont forget to be active, too! Being physically active gives you more
energy. It helps lower stress. And, it helps you keep a healthy body
weight. To take care of your health and lower the risk of serious health
problems, you need at least 30 minutes of moderate-intensity physical
activity every day (like dancing, walking, or doing yard work). Children
need at least 60 minutes of physical activity every day.
Start using these low-cost, easy-to-make recipes today to keep your
family healthy and happy!
For more information about the Network for a Healthy California, call
1-888-328-3483 or visit us at www.cachampionsforchange.net.

introduction

Recommended Cups of Fruits and Vegetables

How many cups of fruits and vegetables do you need? It depends on your gender, age,
and physical activity level. For more information, visit www.mypyramid.gov.

Girls and Women

Moderate Physical Activity includes walking briskly, hiking, gardening/yard work, and dancing. Vigorous Physical Activity includes running/jogging, bicycling, swimming laps, and aerobics.

Physical Activity Level: Moderately or vigorously

active for less than 30 minutes a day

Physical Activity Level: Moderately or vigorously

active for 30 to 60 minutes a day

Physical Activity Level: Moderately or vigorously

active for more than 60 minutes a day

Age

Fruits

Vegetables

Total

Age

Fruits

Vegetables

Total

Age

Fruits

Vegetables

Total

2-3

1 cup

1 cup

2 cups

1 cup

1 cup

2 cups

1 cup

1 cup

2 cups

4-7

1 cup

1 cups

2 cups

1 cup

1 cups

2 cups

3-4

1 cups

1 cups

3 cups

8-10

1 cups

1 cups

3 cups

4-6

1 cups

1 cups

3 cups

5-6

1 cups

2 cups

3 cups

11-13

1 cups

2 cups

3 cups

7-9

1 cups

2 cups

3 cups

7-9

1 cups

2 cups

4 cups

14-18

1 cups

2 cups

4 cups

10-11

1 cups

2 cups

4 cups

10-11

2 cups

2 cups

4 cups

19-25

2 cups

2 cups

4 cups

12-18

2 cups

2 cups

4 cups

12-60

2 cups

3 cups

5 cups

26-50

1 cups

2 cups

4 cups

19-25

2 cups

3 cups

5 cups

61+

2 cups

2 cups

4 cups

51+

1 cups

2 cups

3 cups

26-50

2 cups

2 cups

4 cups

51+

1 cups

2 cups

4 cups

introduction

Recommended Cups of Fruits and Vegetables

How many cups of fruits and vegetables do you need? It depends on your gender, age,
and physical activity level. For more information, visit www.mypyramid.gov.

Boys and Men

Moderate Physical Activity includes walking briskly, hiking, gardening/yard work, and dancing. Vigorous Physical Activity includes running/jogging, bicycling, swimming laps, and aerobics.

Physical Activity Level: Moderately or vigorously

active for less than 30 minutes a day

Physical Activity Level: Moderately or vigorously

active for 30 to 60 minutes a day

Physical Activity Level: Moderately or vigorously

active for more than 60 minutes a day

Age

Fruits

Vegetables

Total

Age

Fruits

Vegetables

Total

Age

Fruits

Vegetables

Total

2-3

1 cup

1 cup

2 cups

1 cup

1 cup

2 cups

1 cup

1 cup

2 cups

4-5

1 cup

1 cups

2 cups

3-5

1 cups

1 cups

3 cups

1 cups

1 cups

3 cups

6-8

1 cups

1 cups

3 cups

6-8

1 cups

2 cups

3 cups

4-5

1 cups

2 cups

3 cups

9-10

1 cups

2 cups

3 cups

9-10

1 cups

2 cups

4 cups

6-7

1 cups

2 cups

4 cups

11-12

1 cups

2 cups

4 cups

11

2 cups

2 cups

4 cups

8-9

2 cups

2 cups

4 cups

13-14

2 cups

2 cups

4 cups

12-14

2 cups

3 cups

5 cups

10-12

2 cups

3 cups

5 cups

15-18

2 cups

3 cups

5 cups

15

2 cups

3 cups

5 cups

13

2 cups

3 cups

5 cups

19-20

2 cups

3 cups

5 cups

16-25

2 cups

3 cups

6 cups

14

2 cups

3 cups

6 cups

21-60

2 cups

3 cups

5 cups

26-45

2 cups

3 cups

5 cups

15-35

2 cups

4 cups

6 cups

61+

2 cups

2 cups

4 cups

46+

2 cups

3 cups

5 cups

36-55

2 cups

3 cups

6 cups

56-75

2 cups

3 cups

5 cups

76+

2 cups

3 cups

5 cups

introduction

Measurement Chart
Dash = 18 teaspoon or less

3 teaspoons = 1 tablespoon

1 fluid ounce = 2 tablespoons liquid

2 tablespoons = 18 cup

8 fluid ounces = 1 cup

4 tablespoons = cup

2 cups = 1 pint

5 tablespoons + 1 teaspoon = 13 cup

2 pints = 1 quart

8 tablespoons = cup

4 quarts = 1 gallon

16 tablespoons = 1 cup

16 ounces = 1 pound

introduction

Grab and Go!

cup of
vegetables

cup
of fruit

1 cup
of fruit

cup
of fruit

You do not need to carry measuring cups

with you to eat your recommended amount
of fruits and vegetables. The key to a
healthy life is in your hands!
cup of
dried fruit
1 cup of raw,
leafy greens

cup of
vegetables

introduction

Apple Oatmeal

Breakfast Fruit Cup

A tasty recipe packed with good-for-you foods.

Lowfat yogurt dresses up this tasty fruit cup.

Makes 4 servings.
cup per serving.
Prep time: 10 minutes
Cook time: 2 minutes

Ingredients
1 cups 100% apple juice
1 cup quick cooking oats
1 large apple, cored and cut
into bite-size chunks

Preparation
1. Combine all ingredients
in a medium, microwave
safe bowl.
2. Place in microwave
uncovered and cook on
high for about 2 minutes.
3. Stir and let cool for
1 minute before serving.

18 teaspoon

Prep time: 5 minutes

Ingredients
2 oranges, peeled,
seeded, and sliced into
bite-size pieces
1 medium banana, peeled
and sliced
1 tablespoon raisins

teaspoon ground
cinnamon

Makes 4 servings.
cup per serving.

Preparation
1. In a small bowl,
combine fruit.
2. Divide fruit equally
into 4 bowls.
3. Put a rounded tablespoon
of lowfat yogurt over fruit
in each bowl, and sprinkle
equal amounts of ground
cinnamon before serving.

13 cup lowfat vanilla yogurt

teaspoon ground
cinnamon

salt (optional)
Nutrition information per serving:
Calories 157, Carbohydrate 34 g,
Dietary Fiber 4 g, Protein 3 g, Total Fat 1 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 78 mg

Nutrition information per serving:

Calories 81, Carbohydrate 19 g,
Dietary Fiber 2 g, Protein 2 g, Total Fat 0 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 1 mg, Sodium 14 mg

Breakfast

Papaya Boats

Tropical Eye Opener

A special morning treat for you and your family.

Add a sprinkle of granola for more crunch.

A refreshing mixture of fruit, juice, and frozen yogurt

for a meal on the go.

Makes 4 servings.
ripe papaya per serving.
Prep time: 10 minutes

Ingredients
2 papayas, rinsed and
peeled
1 medium banana, peeled
and sliced
1 kiwifruit, peeled and sliced
1 cup sliced strawberries
1 (11-ounce) can mandarin
oranges, drained
cup lowfat vanilla yogurt
1 tablespoon honey*
2 teaspoons chopped fresh
mint (optional)

Preparation
1. Cut papayas in half
lengthwise. Scoop out
seeds. Place each half in a
medium plate.
2. Place an equal amount
of banana, kiwifruit,
strawberries, and oranges
in each papaya half.
3. Combine yogurt, honey
and mint; mix well. Spoon
over fruit before serving.
Nutrition information per serving:
Calories 195, Carbohydrate 46 g,
Dietary Fiber 6 g, Protein 5 g, Total Fat 1 g,
Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 2 mg, Sodium 40 mg

* Do not give honey to children under the age of one.

Makes 4 servings.
1 cup per serving.
Prep time: 5 minutes

Ingredients
1 mango, peeled, seeded,
and cut into chunks

Preparation
1. Combine all ingredients in
a blender container. Blend
until mixture is smooth
2. Pour into glasses
and serve.

1 large banana, peeled

and sliced
1 cup undrained pineapple
chunks*
cup lowfat vanilla
frozen yogurt
1 cup ice cubes

Nutrition information per serving:

Calories 151, Carbohydrate 35 g,
Dietary Fiber 2 g, Protein 3 g, Total Fat 1 g,
Saturated Fat 1 g, Trans Fat 0 g,
Cholesterol 3 mg, Sodium 31 mg

Breakfast
* Canned fruit packed in 100% fruit juice.

10

Banana Berry Pancakes

This recipe promises to be a family favorite. Try fresh, canned, or
frozen fruits for different flavors.
Makes 4 servings. 2 pancakes per serving.
Prep time: 10 minutes Cook time: 10 minutes

Ingredients

Topping

1 large banana, peeled

and sliced
1 cup complete pancake mix

1 cup unsweetened frozen

strawberries, thawed
and sliced

cup water

2 tablespoons orange juice

nonstick cooking spray

Preparation
1. Place bananas in a medium bowl and mash with a fork.
2. Add pancake mix and water; stir until blended.
3. Spray a large skillet with nonstick cooking spray and heat
over medium heat.
4. Pour cup batter for each pancake into hot skillet. Cook
pancakes for about 2 minutes per side until fully cooked.

Topping
1. To make the topping, spray a pan with nonstick cooking
spray and heat over medium heat.
2. Cook berries and orange juice for 3 minutes or until the
berries are soft.
3. Spoon topping over pancakes and serve.

Nutrition information per serving: Calories 109, Carbohydrate 24 g,

Dietary Fiber 2 g, Protein 2 g, Total Fat 1 g, Saturated Fat 0 g,
Trans Fat 0 g, Cholesterol 3 mg, Sodium 182 mg

Breakfast

11

Huevos Rancheros
with Fresh Salsa
A healthy version of a classic breakfast dish!
Makes 4 servings. 1 tortilla per serving.
Prep time: 15 minutes Cook time: 15 minutes

Ingredients
4 (6-inch) corn tortillas
tablespoon vegetable oil
nonstick cooking spray
1 cups egg substitute

2 tablespoons shredded
Cheddar or Monterey
Jack cheese
2 cups Fresh Salsa
(see page 54)

18 teaspoon

ground black

pepper

Preparation
1. Preheat oven to 450F.
2. Lightly brush tortillas with oil on both sides and place on a
baking sheet. Bake for 5 to 10 minutes or until tortillas are
crisp on the edges and starting to brown. Remove from the
oven and set aside.
3. Spray a large skillet with nonstick cooking spray.
4. Pour egg substitute into skillet. Cook over medium heat for 2
to 3 minutes until eggs are cooked through.
5. Place an equal amount of eggs on each tortilla and top each
with tablespoon cheese.
6. Place under the broiler for about 2 minutes until cheese
is melted. Spoon cup Fresh Salsa on each tortilla and top
with ground black pepper. Serve warm.

Nutrition information per serving: Calories 146, Carbohydrate 16 g,

Dietary Fiber 3 g, Protein 13 g, Total Fat 4 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 3 mg, Sodium 255 mg

Breakfast

12

Tomato and Garlic Omelet

This unique omelet includes vegetables and whole wheat bread
for a balanced breakfast.
Makes 1 serving. 1 omelet per serving.
Prep time: 10 minutes Cook time: 30 minutes

Ingredients
slice whole wheat bread
teaspoon olive oil
1 clove garlic, finely
chopped
nonstick cooking spray

2 tablespoons grated
part-skim Mozzarella
cheese
1 large tomato, chopped
1 teaspoon dried basil

cup egg substitute

Preparation
1. Preheat oven to 300F.
2. Cut the bread into cubes; toss with oil and garlic in a small
bowl. Spread the cubes in a single layer on a baking sheet
and toast in the oven for 15 to 25 minutes, or until golden
brown, tossing once or twice. Transfer to a plate to cool.
3. Spray a medium pan with nonstick cooking spray and heat
over medium-high heat. Pour in egg substitute.
4. When the egg begins to set, spread evenly across the
bottom of the pan and reduce the heat to low.
5. Once the top layer of egg is almost cooked, sprinkle the
cheese and basil on top and scatter the tomatoes and bread
over half of the omelet; fold the unfilled omelet half over the
filling. Slide the omelet on a plate and serve.

Nutrition information per serving: Calories 235, Carbohydrate 18 g,

Dietary Fiber 5 g, Protein 27 g, Total Fat 7 g, Saturated Fat 2 g,
Trans Fat 0 g, Cholesterol 8 mg, Sodium 506 mg

Breakfast

13

California Grapes
Fresh California grapes are available from May through December. There are
more than 50 varieties of grapes, and they come in three colors: green, red,
and purple.

Storage and Handling

Grapes are fully ripe when they arrive at the supermarket.
Look for plump grapes with green flexible stems. Rinse
with cold water when ready to eat.
Fresh California grapes can be stored for up to two weeks
in the refrigerator.

Preparation Suggestions
Grapes make a great snack all by themselves, but they also work
well as a tasty and nutritious ingredient. Try them in:
cereal or yogurt for breakfast
a salad for lunch
a simple pasta salad for dinner
a fruit salad for dessert

Grape History and Fun Facts

In 1839, William Wolfskill planted Californias first table grape vineyard in the
Mexican colonial pueblo now known as Los Angeles. Californias fresh grape
farmers provide 97 percent of the nations commercially grown table grapes.
See page 54 for the Great Grape Smoothie recipe, which is courtesy of the
California Table Grape Commission.
For more information about California grapes, go to www.tablegrape.com.

14

Black Bean and Corn Pitas

A protein-packed mixture of seasoned vegetables, black beans,
and cheese.
Makes 4 servings. pita per serving.
Prep time: 15 minutes

Ingredients
1 (15-ounce) can
low-sodium black beans

18 teaspoon cayenne pepper

or more to taste

1 cup frozen corn, thawed

2 teaspoons lemon juice

1 cup fresh or no salt added

canned tomatoes

teaspoon chili powder

1 avocado, chopped

2 medium whole wheat pita

pockets

1 clove garlic, finely

chopped

13 cup shredded part-skim

Mozzarella cheese

1 teaspoon chopped
fresh parsley

Preparation
1. Drain and rinse beans. In a medium bowl, combine beans,
corn, tomatoes, avocado, and garlic. Add parsley, cayenne
pepper, lemon juice, and chili powder.
2. Cut pita bread in half to form 4 pockets, and spoon equal
amounts of filling into each half. Top with cheese and serve.

Nutrition information per serving: Calories 352, Carbohydrate 54 g,

Dietary Fiber 17 g, Protein 16 g, Total Fat 10 g, Saturated Fat 2 g,
Trans Fat 0 g, Cholesterol 5 mg, Sodium 176 mg

LUNCH

15

Chicken Tomatillo Salad

Make a day ahead for a delicious lunch at work.
Makes 6 servings. 1 cup per serving.
Prep time: 20 minutes

Dressing

Salad

1 cup husked and quartered

tomatillos

2 cups chopped, cooked

chicken or turkey

3 tablespoons light Italian

dressing

1 cup chopped red bell

pepper

1 fresh Anaheim chili,

seeded and chopped

1 cup frozen corn, thawed

teaspoon ground black

pepper

4 green onions, sliced

1 cup chopped carrots

cup chopped fresh cilantro

Preparation
1. In a blender or food processor container, pure tomatillos
with dressing, Anaheim chili, and ground black pepper;
set aside.
2. Combine all salad ingredients in a large bowl and toss.
3. Drizzle dressing over salad and toss well to coat.
4. Cover and chill for 20 minutes or make a day ahead to allow
flavors to blend.
5. Serve on lettuce-lined plates or bowls.

Nutrition information per serving: Calories 141, Carbohydrate 12 g,

Dietary Fiber 3 g, Protein 16 g, Total Fat 4 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 38 mg, Sodium 149 mg

LUNCH

16

Corn and Green

Chili Salad
This salad is so easy to prepare. Add some diced, cooked
chicken to make this side dish a meal, or sprinkle over
salad greens.
Makes 4 servings. cup per serving.
Prep time: 10 minutes

Ingredients
2 cups frozen corn, thawed

1 tablespoon lime juice

1 (10-ounce) can diced

tomatoes with green
chilies, drained

tablespoon vegetable oil

1 3 cup

sliced green onions

2 tablespoons chopped
fresh cilantro

Preparation
1. Combine all ingredients in a medium bowl; mix well
and serve.

Nutrition information per serving: Calories 94, Carbohydrate 19 g,

Dietary Fiber 3 g, Protein 3 g, Total Fat 2 g, Saturated Fat 0 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 94 mg

LUNCH

17

Avocado Garden Salad

This salad is easy to fix, looks great on a plate, and is delicious to eat.
Makes 6 servings. 1 cups per serving.
Prep time: 20 minutes

Ingredients
6 cups torn or cut mixed
salad greens

2 tablespoons lemon juice

3 medium tomatoes,
chopped

teaspoon ground black

pepper

5 green onions, chopped

teaspoon salt

1 small cucumber, peeled

and chopped

1 large avocado, peeled

13 teaspoon garlic powder

Preparation
1. Mix salad greens, tomatoes, onions, and cucumber in a large
serving bowl.
2. In a small bowl, mix lemon juice, garlic powder, ground black
pepper, and salt. Pour over salad mixture and toss together.
3. Cut avocado in half lengthwise. Remove pit and peel
avocado halves. Slice into thin wedges, about 1/8-inch thick.
4. Arrange avocado slices on top of salad and serve
immediately.

Nutrition information per serving: Calories 78, Carbohydrate 9 g,

Dietary Fiber 4 g, Protein 2 g, Total Fat 5 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 222 mg

Recipe courtesy of the Produce for Better Health Foundation.

LUNCH

18

Chicken Tortas
Serve these sandwiches with sliced jalapeo peppers for a little
added heat!
Makes 4 servings. 1 sandwich per serving.
Prep time: 15 minutes

Ingredients
2 cups cooked, shredded
chicken

cup shredded reduced fat

Monterey Jack cheese

1 teaspoon chili powder

2 radishes, sliced

2 cups prepared Fresh Salsa

(see page 54)

1 fresh avocado, mashed

2 cups shredded
romaine lettuce

4 bolillos or French bread

rolls, cut in half lengthwise

4 thin slices white onion

Preparation
1. In a medium bowl, combine chicken, chili powder, and 1 cup
Fresh Salsa.
2. In another medium bowl, combine lettuce, onion, cheese, and
radishes.
3. Spread equal amounts of mashed avocado on each roll.
4. Place equal amounts of chicken and lettuce mixtures inside of
each roll.
5. Spoon cup Fresh Salsa over lettuce and close sandwich.
Serve immediately.

Nutrition information per serving: Calories 379, Carbohydrate 32 g,

Dietary Fiber 6 g, Protein 30 g, Total Fat 15 g, Saturated Fat 4 g,
Trans Fat 0 g, Cholesterol 67 mg, Sodium 500 mg

LUNCH

19

Vegetable Quesadillas
These quesadillas make a great meatless meal for a healthy
lunch! Serve with red or green salsa and light sour cream.
Makes 4 servings. 1 tortilla per serving.
Prep time: 10 minutes Cook time: 15 minutes

Ingredients
nonstick cooking spray
cup chopped green bell
pepper
cup frozen corn, thawed
cup sliced green onion
cup chopped tomato

2 tablespoons chopped
fresh cilantro
4 (6-inch) flour tortillas
cup shredded reduced fat
Cheddar or Monterey Jack
cheese

Preparation
1. Spray a medium skillet with nonstick cooking spray. Saut
bell pepper and corn until softened, about 5 minutes.
2. Add green onion and tomato; cook for several minutes more
until heated through; stir in cilantro.
3. Heat tortillas in a large skillet over high heat. Place equal
amounts of cheese and vegetables on each tortilla; fold in
half and continue to cook until cheese is melted and tortilla is
crisp and lightly browned. Serve while hot.

Nutrition information per serving: Calories 134, Carbohydrate 20 g,

Dietary Fiber 2 g, Protein 7 g, Total Fat 3 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 3 mg, Sodium 302 mg

LUNCH

20

Apple
Turkey Gyro
A healthy twist on a classic Greek dish.
Makes 6 servings. 1 gyro per serving.
Prep time: 10 minutes Cook time: 15 minutes

Ingredients
1 cup sliced onion
1 tablespoon lemon juice
2 cups sliced red bell pepper
2 cups sliced green bell pepper
1 tablespoon vegetable oil
pound turkey breast, cut into
thin strips
1 medium apple, cored and sliced
6 whole wheat pitas, lightly toasted
cup lowfat plain yogurt (optional)

Preparation
1. In a nonstick skillet, saut onion, lemon juice,
and bell peppers in oil until crisp-tender.

3. Fold pita in half and fill with apple mixture;

drizzle with yogurt. Serve warm.

2. Stir in turkey and cook until turkey is fully

cooked. Remove from heat and stir in apple.

Nutrition information per serving: Calories 215, Carbohydrate 33 g,

Dietary Fiber 5 g, Protein 14 g, Total Fat 4 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 25 mg, Sodium 259 mg

LUNCH

21

Zesty Asian Chicken Salad

A colorful salad packed with a variety of healthy foods.
Makes 4 servings. 1 cup per serving.
Prep time: 20 minutes

Ingredients
3 boneless, skinless chicken
breasts, cooked and
chilled

1 red bell pepper, cut into

strips

3 green onions, sliced

cup fat free Asian or

sesame salad dressing

1 cups small broccoli florets

2 medium carrots, peeled
and cut into strips

2 cups shredded cabbage

cup 100% orange juice

cup chopped fresh cilantro

Preparation
1. Cut chicken breasts into small strips and place in a
medium bowl with onions, broccoli, carrots, bell peppers,
and cabbage.
2. In a small bowl, stir together dressing and juice. Pour over
salad and toss well to coat. Stir in cilantro. Serve at room
temperature.

Nutrition information per serving: Calories 184, Carbohydrate 13 g,

Dietary Fiber 4 g, Protein 22 g, Total Fat 5 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 55 mg, Sodium 456 mg

LUNCH

22

Herbed Potato
Salad
Fresh vegetables and a light vinaigrette
give this salad a lively flavor.
Makes 6 servings. cup per serving.
Prep time: 10 minutes Cook time: 10 minutes

Ingredients
1 pounds red potatoes
(about 8 potatoes), cut into cubes
cup light Italian dressing
tablespoon spicy brown mustard
1 tablespoon chopped fresh parsley
1 teaspoon garlic salt
teaspoon ground black pepper
cup chopped red bell pepper
cup chopped green bell pepper
cup sliced green onions

Preparation
1. In a large pot, cook potatoes in boiling
water until tender, about 10 minutes
(do not overcook).

4. In a small bowl, combine dressing, mustard,

parsley, and seasonings; pour over potatoes
and toss well.

2. Drain well and let cool.

5. Carefully stir in bell peppers and green onions.

Cover and chill until ready to serve.

3. Cut potatoes into bite-size pieces and place

in a medium bowl.

Nutrition information per serving: Calories 132, Carbohydrate 24 g,

Dietary Fiber 4 g, Protein 2 g, Total Fat 4 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 441 mg

LUNCH

23

Tuna Apple Salad

Apples and raisins add a nice twist to traditional tuna salad.
Makes 4 servings. 1 cup per serving.
Prep time: 15 minutes

Ingredients
2 (6-ounce) cans water
packed tuna, drained
2 tablespoons finely
chopped red onion
1 medium apple, cored and
chopped

cup golden raisins

3 tablespoons fat free
Italian dressing
2 cups salad greens
2 medium whole wheat pitas

cup chopped celery

Preparation
1. In a small bowl, stir together tuna, onion, apple, celery,
raisins, and 2 tablespoons of dressing.
2. In another medium bowl, toss together salad greens with
remaining dressing.
3. Cut pitas in half to make 4 pita pockets.
4. Carefully fill pita pockets with equal amounts of salad greens
and tuna salad. Serve.

Nutrition information per serving: Calories 216, Carbohydrate 27 g,

Dietary Fiber 4 g, Protein 25 g, Total Fat 2 g, Saturated Fat 0 g,
Trans Fat 0 g, Cholesterol 26 mg, Sodium 544 mg

LUNCH

24

Spud Stuffers
No ordinary potatoes here. Pick your favorite topping from the
list on the next page.
Makes 4 servings. 1 potato per serving.
Prep time: 15 minutes Cook time: 16 to 60 minutes

Ingredients
4 medium baking potatoes
4 tablespoons light
sour cream

Preparation
1. Wash potatoes and pierce 3 times with a fork. Microwave on
high for about 6 minutes. Turn potatoes over and cook on
high for 10 minutes more. Or, bake in the oven at 400F for
45 to 60 minutes.
2. When cooked, carefully cut potatoes open on the top. Place
1 tablespoon sour cream on top of each potato. Top each
potato with one of the toppings listed on the next page
and serve while hot. The ingredient amounts listed are for
one potato.

LUNCH

25

Toppings
Mexican Topping
cup prepared Fresh Salsa (see page 54)
2 tablespoons shredded reduced fat Cheddar or Monterey
Jack cheese
1 tablespoon diced green chilies
Nutrition information per serving: Calories 222, Carbohydrate 43 g, Dietary Fiber 5 g,
Protein 9 g, Total Fat 2 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 8 mg, Sodium 341 mg

Western Topping
2 tablespoons chopped tomato
2 tablespoons finely chopped green bell pepper
2 tablespoons shredded reduced fat Cheddar cheese
1 tablespoon sliced green onions
2 tablespoon bacon bits
Nutrition information per serving: Calories 259, Carbohydrate 44 g, Dietary Fiber 6 g,
Protein 13 g, Total Fat 4 g, Saturated Fat 2 g, Trans Fat 0 g, Cholesterol 8 mg, Sodium 327 mg

Veggie Topping
3 tablespoons chopped broccoli
2 tablespoons chopped yellow squash
2 tablespoons shredded reduced fat Cheddar cheese
1 tablespoon sliced green onions
Nutrition information per serving: Calories 216, Carbohydrate 41 g, Dietary Fiber 5 g,
Protein 10 g, Total Fat 2 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 8 mg, Sodium 174 mg

LUNCH

26

California Peaches,
Plums & Nectarines
California grows more than 60 percent of the nations peaches, and more
than 90 percent of its plums and nectarines. California peaches, plums, and
nectarines are available from May to October.

Selection Tips
When selecting peaches and nectarines, look for an even yellow background
color with no green around the stem.
The red color on peaches and nectarines is eye-catching, but it does not tell
you if the fruit is ripe. Different types can be very red or not very red at the
same level of ripeness.
Look for plums with a little give when squeezed and a sweet plum smell. Ripe
plums can be many different colors, so a little give and a good smell are better
signs of ripeness than color alone.

Storage and Handling Tips

Firm peaches, plums, and nectarines can be ripened at home by
placing them in a paper bag or fruit bowl until they reach the
desired ripeness.
Once the fruits are ripe, they can be stored in the
refrigerator. Never place unripe fruits in the refrigerator as
the cool temperature will stop them from ripening.
See page 48 for the Savory Grilled Fruit recipe,
which is courtesy of the California Tree Fruit
Agreement.
For more information about California peaches,
plums, and nectarines, go to www.eatcaliforniafruit.com.

27

Apple Glazed Sweet Potatoes

Zucchini Saut

So easy, just simmer sweet potato slices in juice and serve.

This vegetable side dish tastes lively and is fast to fix.

Makes 4 servings.
cup per serving.
Prep time: 10 minutes
Cook time: 30 minutes

Ingredients
2 cups unsweetened 100%
apple juice
teaspoon ground
cinnamon
teaspoon salt
2 pounds sweet potatoes
(about 4 small potatoes),
peeled and thinly sliced

Preparation
1. Combine apple juice,
cinnamon, and salt in a
large skillet. Add sliced
sweet potatoes and bring
to a boil over high heat.
2. Reduce heat slightly and
simmer potatoes, stirring
occasionally, for 20 to 25
minutes or until potatoes
are tender and juice has
been reduced to a glaze.
Serve while hot.

Nutrition information per serving:

Calories 208, Carbohydrate 50 g, Dietary Fiber 5 g,
Protein 3 g, Total Fat 0 g, Saturated Fat 0 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 200 mg

Makes 5 servings.
1 cup per serving.
Prep time: 10 minutes
Cook time: 5 minutes

Ingredients
1 pounds zucchini
(about 3 medium zucchini)
teaspoon olive oil
1 tablespoon dried oregano
2 cloves garlic, finely chopped
1 teaspoon grated lemon peel

Preparation
1. Cut zucchini in half
crosswise, then cut each half
into 4 lengthwise sticks.
2. Heat oil in a heavy nonstick
skillet over medium-high heat.
3. Add oregano and garlic, and
saut for about 2 minutes.
4. Add zucchini and lemon
peel, and saut for about
3 minutes until zucchini is
lightly browned.

1 tablespoon grated Parmesan

5. Mix in Parmesan cheese and
cheese
pepper. Serve warm.
teaspoon ground black
Nutrition information per serving:
pepper
Calories 32, Carbohydrate 5 g, Dietary Fiber 2 g,
Protein 2 g, Total Fat 1 g, Saturated Fat 0 g,
Trans Fat 0 g, Cholesterol 1 mg, Sodium 31 mg

DINNER

29

Avocado Tortilla Soup

Sprinkle red pepper flakes on this soup for added heat.
Makes 8 servings. 1 cup per serving.
Prep time: 15 minutes Cook time: 15 minutes

Ingredients
3 (14-ounce) cans
low-sodium chicken broth

teaspoon ground
black pepper

2 (10-ounce) cans
low-sodium condensed
tomato soup

1 ripe California avocado,

peeled, pitted, and
chopped

bunch cilantro, leaves only

8 corn tortilla chips,

crumbled

3 cloves garlic, finely

chopped

Preparation
1. In a large pan over high heat, combine chicken broth, tomato
soup, cilantro, garlic, and ground black pepper. Bring to a
boil, reduce heat, and simmer for 10 minutes.
2. Cool slightly, then puree small batches in a blender.
3. Return to pan, add avocado and heat thoroughly.
4. Ladle into soup bowls and garnish with crumbled tortilla
chips before serving.

Nutrition information per serving: Calories 134, Carbohydrate 17 g,

Dietary Fiber 2 g, Protein 5 g, Total Fat 6 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 0 mg, Sodium 350 mg

Recipe courtesy of the California Avocado Commission.

DINNER

30

BBQ Turkey in
Pepper Shells
This dish is colorful and healthy. You
can save money by using all green
bell peppers.
Makes 6 servings.
1 stuffed bell pepper shell half per serving.
Prep time: 10 minutes Cook time: 25 minutes

Ingredients
pound lean ground turkey
1 large onion, peeled and chopped
1 medium green bell pepper, seeded
and chopped
1 (14-ounce) can no salt added
diced tomatoes
1 cup low-sodium canned
black beans, drained and rinsed
cup prepared barbecue sauce
1 teaspoon garlic powder
1 teaspoon liquid smoke
3 bell peppers (any color)

Preparation
1. Brown ground turkey in a medium
skillet over medium-high heat until no
longer pink; drain excess fat.

3. Add all remaining ingredients except the

whole bell peppers; simmer for 10 minutes
over medium heat.

2. Add onion and cook until tender,

about 5 minutes.

4. Meanwhile, cut the whole bell peppers in

half lengthwise and remove the seeds. Place
in a microwave safe dish with a small amount
of water.

5. Cover and microwave bell peppers on high

until crisp-tender, for about 5 minutes.
6. Remove peppers from the dish and place on
a large plate. Spoon turkey mixture into bell
pepper shells and serve.

Nutrition information per serving: Calories 209, Carbohydrate 28 g,

Dietary Fiber 7 g, Protein 17 g, Total Fat 4 g, Saturated Fat 1 g,
Trans Fat 0 g, Cholesterol 38 mg, Sodium 404 mg

DINNER

31