Get Smart with Fruits & Veggies At Family Dinner-time

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Getting more fruits and vegetables at dinner doesn’t have to be a struggle. Of course there are the old “stand-by” side dishes. But, hey, you can do better than that! Why not add fruits and vegetables to the meals you are already making? Or even make a meal starring just fruits and vegetables? How smart is that? When it comes to fruits and veggies, more matters so start with these tips to help you get more:

Double the deliciousness: Add a can of veggies, such as corn or green beans, to a can of soup – or tomatoes and/or mushrooms to that jar of spaghetti sauce.

Create rainbow-lasagna: Tuck carrot cubes, yellow peppers and spinach into each layer for a rainbow of flavors. For those pickier palates, sneak pureed vegetables into the sauce.

Create a colorful fiesta: Dress up your taco dinner with new crunchy, flavorful veggies. Add sweet peppers, cucumbers and tomatoes, and serve with cool avocado.

Make a Picasso Pizza: Arrange colorful vegetable ingredients in fun designs for a meal that tastes great! “Paint” your pizza with peppers, broccoli, asparagus, spinach and pineapple!

Sumptuous soups: Whip up homemade soups from leftover cooked veggies, broth and ahandful of herbs. Or add vegetable puree tocanned soups for a little added kick.

A crazy twist on that old stand-by. Everyone loves pasta, but why not try using spaghetti squash in place of traditional pasta, topped with your favorite sauce.

For more great ideas on including more fruits and vegetables into your family’s meals, visit www.fruitandveggiesmorematters.org.

Chicken Florentine

Recipe from the Produce for Better Health Foundation (PBH)
Preparation time: 30 minutes

4 cups firmly packed baby spinach leaves, stems removed and washed or 1 - 10 oz. package frozen, chopped spinach
1 tsp. dried thyme leaves, crushed or fresh equivalent
1 Tbsp. olive oil
2 cloves garlic, peeled and chopped
½ cup finely chopped onion
1 Tbsp. flour
1 cup low-sodium chicken broth
salt and pepper, optional*
4 grilled or roasted chicken breasts, shredded or chopped (about 4 cups chopped)
2 lemons, to yield 2 Tbsp. grated lemon peel and 4 lemon wedges for garnish

Prepare spinach and place in a large skillet over MEDIUM heat and cook, covered, until fresh is wilted or frozen is heated through.
(Spinach should have a dark, rich green color. Do not overcook, or the spinach will change color)
Remove spinach and drain well. In same skillet, heat thyme with oil, garlic, and onion and sauté until onion is transparent.
Stir in flour until it disappears. Add broth and stir continuously until a thickened sauce is formed.
Return chopped spinach to sauce and mix well. Heat and adjust seasonings, if desired.
Stir half the chicken into sauce. To serve, spoon equal amounts in four small casseroles. Top each with equal portions of remaining chicken and ½ tablespoon grated lemon peel.
Place in preheated 300º F oven for 10 minutes. Serve piping hot with a lemon wedge.

*Optional ingredients are not included in dietary analysis.
Cups of Fruits and Vegetables per Serving: ½.

Serves: 4

Nutritional Information per Serving

Calories: 221, Total Fat: 7.1g, Saturated Fat: 1.6g, Carbohydrates: 9g, Fiber: 3g, Cholesterol: 74mg, Sodium: 268mg, Protein: 30g

Credit: Recipe was developed for Produce for Better Health Foundation (PBH) by
Chef Carmen I. Jones, CCP. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.