5-A-Day Recipes

Avocados contain beta-sitosterol, which is linked to lowering cholesterol.

Ingredients:
One medium tomato, chopped (about 1-cup)
1/3 cup chopped onion
2 teaspoons finely chopped fresh cilantro
1/2 clove garlic
1/2 teaspoon finely chopped jalapeno chile pepper
1 to 2 teaspoons lime juice
Pinch of ground cumin

Tacos:
Two medium green bell peppers, cut into thin strips
Two medium red bell peppers, cut into thin strips
One medium onion, sliced
12 flour tortillas (7 to 8-inch) warmed
1/2 cup chopped celery
1 cup lightly packed fresh cilantro leaves


Directions:
To make the tomato salsa:  In a small bowl, mix together all the salsa ingredients. Set aside.

To make the tacos:  Coat a large skillet with cooking spray, place over medium heat. Add the peppers and onion and cook, stirring, for about five minutes or until the onion is soft.

Fill each warm tortilla with the pepper mixture, avocado, celery and cilantro and top with the tomato salsa. Roll up and serve.

Recipe makes 12 servings. The number of 5-a-day servings is one.

Nutritional Information per Serving:
Calories 170
Carbohydrates 29g
Protein 6g
Fat 1g
Cholesterol 3g
Fiber 3g
Sodium 167mg



Two-Potato Bisque
*Potatoes are a good source of potassium and the antioxidant vitamin C.

Ingredients:
One large sweet potato or yam, peeled and cut into 1-inch cubes
One large baking potato, peeled and cut into 1-inch cubes
One large onion, chopped (about 1-cup)
Two cloves garlic, minced
One bay leaf
1 teaspoon dried thyme
1/8 teaspoon ground red pepper
2 cups low-sodium chicken broth
1 cup buttermilk
1 cup fat-free milk
2 tablespoons lime juice
Salt and ground black pepper
3 tablespoons fresh cilantro (optional)

Directions:
In a large saucepan, combine the potatoes, onion, garlic, bay leaf, thyme, red pepper and broth. Bring to a boil. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes are tender. Remove the bay leaf.

In a food processor, puree the potato mixture until smooth. Return to the saucepan, and stir in the buttermilk, milk and lime juice. Season to taste with the salt and pepper. Cook over low heat until heated through; do not boil.

To serve, ladle the soup into bowls and sprinkle with cilantro, if using.

Recipe makes six servings. Number of 5-a-Day servings: 1

Nutrition information per serving:
Calories 99
Protein 5g
Carbohydrates 9g
Fat 1g
Cholesterol 2mg
Fiber 2g
Sodium 257mg



Asian Apple-Chicken Salad
Lutein in spinach may protect against age-related macular degeneration.

Ingredients:
2 cups cubed cooked chicken breast or firm tofu (not silken)
Two large apples, cored and cubed (about 2-cups)
2 tablespoons lime juice
2 tablespoons apple, orange, or carrot juice
1-1/2 tablespoon light-sesame oil
1 tablespoon light soy sauce
1 tablespoon mirin
One 1-inch piece fresh ginger, finely grated
1/4 cup chopped parsley
1/4 cup chopped fresh cilantro
Three scallions, thinly sliced
1 pound of baby spinach

Directions:
Put the chicken and apples in a large bowl. In a small bowl, mix together the lime juice, apple juice, oil, soy sauce, mirin and ginger. Pour over the chicken mixture. Sprinkle the parsley, cilantro and scallions over the top and gently toss to mix. Cover and refrigerate up to several hours, if desired.

To serve, layer the spinach on a platter and spoon the chicken mixture on top.

Recipe makes four servings. Number of 5-a-Day servings: 4.5

Nutrition information per serving:
Calories 244
Protein 25g
Carbohydrates 18g
Fat 8g
Cholesterol 60mg
Fiber 5g
Sodium 370mg

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Courtesy of FitnessandFreebies.com
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