Nutritional analysis per serving: Calories 51, Protein 2g, Fat 1g, Percent Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 10g, Fiber 4g, Sodium 450mg.
Roasted Squash With Potatoes & Garlic
Makes 8 servings
Each serving equals one and one-half Five A Day servings
1 unpeeled acorn squash (about 1 to 1½ lbs), washed, halved, seeded and cut
into 12 equal pieces
4-5 medium (about 2 lbs) butter potatoes, unpeeled, washed and quartered,
4 cloves garlic, peeled and crushed
3 Tbsp olive oil
1 large sprig rosemary
Preheat oven to 425ºF. Combine squash, potatoes and garlic in 9 x 13-inch shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig. Bake 45-50 minutes, turning once after vegetables are browned on one side.
Option: Squash may be peeled if desired.
Nutritional analysis per serving: Calories 176, Protein 3g, Fat 5g, Percent Calories From Fat 27%, Cholesterol 0mg, Carbohydrates 30g, Fiber 3g, Sodium 13mg.
Vegetarian Stir Fry With Edamame
Makes 4 Servings
Each serving equals two and one-half 5 A Day servings
½ white onion (5 oz), diced small
1 lb eggplant, peeled and diced into ¾-inch cubes
1 red bell pepper (½ lb), seeded and medium diced
2 Tbsp vegetable oil
1 small clove garlic, peeled and chopped
½ tsp fresh ginger, peeled and chopped
1 pkg (14½ oz) extra firm tofu, diced medium
½ cup sesame garlic sauce
½ pkg (5 oz) edamame (soybeans), pods removed
2 Tbsp chopped cilantro
3 Tbsp (about 2) scallions, washed and cut on bias
Blanch onion, eggplant, and red pepper in boiling water, until crisp tender about 2-3 minutes, drain and set aside. Heat nonstick wok or large nonstick skillet on high, about 2 minutes. Add vegetable oil; swirl to coat pan (oil should smoke lightly).
Add garlic, ginger, and tofu (tofu breaks up slightly); stir fry 1 minute. Add in vegetables and stir fry 2 minutes. Add garlic sauce; stir fry 3 minutes. Add edamame; stir fry 2 minutes.
Add chopped cilantro, remove from pan, garnish with scallions.
Nutritional analysis per serving: Calories 180, Protein 13g, Fat 6g, Percent Calories From Fat 30%, Cholesterol 0mg, Carbohydrates 17g, Fiber 2g, Sodium 85mg.