Ingredients

• 1½ lbs green cabbage, shredded
• 1 medium fennel bulb, chopped
• ½ lb smoked turkey breast, cubed
• 1 cup dried cranberries
• 4 tsp fennel seeds
• 2 cups chicken broth
• ½ cup cranberry juice
• 1 Tbsp extra virgin olive oil
• ¼ tsp salt
• ¼ tsp freshly cracked pepper

Directions

1. Preheat oven to 425°F.
2. Coat a 9×13 baking dish with cooking spray. Add shredded cabbage and fennel. Sprinkle on turkey, cranberries, and fennel seeds.
3. Whisk together chicken broth, cranberry juice, and olive oil. Pour evenly over cabbage.
4. Toss salt and pepper across the mixture.
5. Bake, covered, 30 minutes. Uncover, stir and bake for an additional 30 minutes.

Handling & Storage

Look for cabbage heads with shiny, compact leaves that are heavy for their size and free of blemishes.

Store in the refrigerator for up to a week in an airtight plastic bag. If you store a section, cover it tightly with plastic wrap and use within 2 days.

To prepare, remove outer leaves and cut cabbage into pieces, then wash well under running water.
 

Nutritional Information

Calories: 94
Total Fat: 2.7 g
Saturated Fat: 0.5 g
Trans Fat: 0.0 g
Cholesterol: 10 mg
Sodium: 515 mg
Total Carbohydrates: 12.9 g
Dietary Fiber: 4.6 g
Sugars: 6.1 g
Protein: 7.1 g
 

Serves: 10

Ingredients

• 3 cups broccoli, cut into florets
• 3 cups cauliflower, cut into florets
• 2 Tbsp olive oil
• 2 cloves of garlic, pressed
• 1 Tbsp fresh lemon juice
• Pinch of salt
• Pinch of black pepper
• 1 tsp lemon zest
• ¼ cup shaved Parmesan cheese

Directions

1. Add water in a pot and bring to a boil. Add broccoli and cauliflower to boiling water. Cover and cook for 6 minutes, or until fork tender.
2. Remove from heat, drain, and rinse with cold water.
3. Pat dry the broccoli and cauliflower; set aside in a large bowl.
4. Heat olive oil in a non-stick skillet. Stir in the garlic, cooking for 30 seconds to 1 minute, but do not burn. Remove from heat and pour over vegetables.
5. Add lemon juice, salt, and black pepper to bowl. Stir to combine.
6. Sprinkle with lemon zest and shaved Parmesan cheese.

Handling & Storage

Look for broccoli that is firm with closed florets, odorless, and has a deep green color. Refrigerate broccoli, and use within 3-5 days.

To freeze, cut washed broccoli into florets and stalks into pieces. Steam about 5 minutes. Plunge into ice water to stop cooking and drain thoroughly. Place into sealed bags or containers and freeze for up to 12 months.
 

Nutritional Information

Calories: 84
Total Fat: 5.8 g
Saturated Fat: 1.3 g
Cholesterol: 2 mg
Sodium: 114 mg
Total Carbohydrates: 6.2 g
Dietary Fiber: 2.5 g
Sugars: 2.0 g
Protein: 3.0 g
 

Serves: 6

Ingredients

• 3 cups beets, cooked
• 4 yellow potatoes, cooked
• 1 cup peas
• 3 large eggs, hard boiled
• 1 large Pink Lady apple
• 1 tsp lemon juice
• 2 Tbsp extra virgin olive oil
• 3 Tbsp balsamic vinegar
• 1 Tbsp sugar

Directions

1. Boil potatoes and beets until tender. When cool, dice potatoes and place in large bowl. Dice beets and mix with potatoes. Add in peas (uncooked) and carefully mix so not to break up potatoes. Chop hardboiled eggs and add to salad.
2. Peel and core the apple. Dice small, place into bowl with lemon juice. Toss to coat to prevent browning. Add apple to salad.
3. In a small bowl, mix together olive oil, balsamic vinegar, and sugar to create a dressing. Pour over salad and mix thoroughly.
4. Chill and serve.

Handling & Storage

Cut the leaves off the beets, leaving about 1 inch stems. Store leaves in a plastic bag in the vegetable drawer for no more than 3 days. Use the leaves in salads.

Place the beets in a separate plastic bag. Store beets in the refrigerator for up to a week, or a little longer. To prepare, scrub beets with a brush, remove roots, then cut as desired.

Nutritional Information

Calories: 207
Total Fat: 7.5 g
Saturated Fat: 1.5 g
Cholesterol: 93 mg
Sodium: 105 mg
Total Carbohydrates: 29.8 g
Dietary Fiber: 4.8 g
Sugars: 14.7 g
Protein: 7.0 g
Serves: 6

Ingredients

• 3 cups lima beans
• 1 cup chopped garden tomatoes
• ⅓ cup chopped cilantro, stems removed
• 1 green bell pepper, chopped
• 4 Tbsp lime juice
• ⅛ tsp Fresh cracked pepper
• ⅛ tsp salt

Directions

1. Cook lima beans in boiling water until tender.
2. Remove from stove immediately, drain, and rinse with cold water to stop them from cooking.
3. Place lima beans in a bowl in the refrigerator for 15-20 minutes to let cool.
4. Combine lima beans with tomatoes, cilantro, chopped bell pepper, lime juice, salt, and pepper.
5. Stir well and serve chilled with tortilla chips.

Handling & Storage

Store lima beans in the refrigerator in a tightly closed plastic bag. Lima beans can be frozen out of the pod and cooked without thawing.

If they are not already shucked, remove the lima beans from their pods before making the recipe.

Nutritional Information

Calories: 154
Total Fat: 1.2 g
Saturated Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 87 mg
Total Carbohydrates: 28.4 g
Dietary Fiber: 7.0 g
Sugar: 4.4 g
Protein: 8.8 g
Serves: 4

Ingredients

• 1 Tbsp olive oil
• 1 small leek, cleaned & sliced
• 1 small onion, chopped
• 3 medium russet potatoes, peeled & cubed
• 40 medium asparagus spears
• 6 cups low sodium chicken broth
• 1 Tbsp lemon pepper seasoning
• 1 Tbsp fresh lemon juice
• 3 Tbsp low-fat sour cream

Directions

1. In a large saucepan over medium heat, add olive oil, saute leek and onion for 3 minutes.
2. Cut asparagus into 1 inch pieces. Add potatoes and asparagus, reserving 10 asparagus tips for garnish. Saute for 5 minutes.
3. Add chicken broth and simmer until potatoes are tender, about 20 minutes.
4. Working in batches, puree cooled soup in blender or food processor until smooth.
5. Return soup to saucepan and stir in lemon pepper seasoning and lemon juice.
6. Blanch reserved asparagus tips.
7. Ladle soup into bowls, lay asparagus tip on top, garnish with sour cream. Serves 10.

Handling & Storage

Do not wash asparagus before storing. Trim the ends of fresh asparagus and stand them upright in a jar with about an inch of water in the bottom. Cover with a plastic bag and refrigerate for up to two days.

To prepare, bend each spear until it breaks naturally. This will ensure tender spears of asparagus without waste.

Nutritional Information

Calories: 94
Total Fat: 2.3 g
Saturated Fat: 0.7 g
Cholesterol: 2 mg
Sodium: 51 mg
Total Carbohydrates: 15.2 g
Dietary Fiber: 3.2 g
Sugars: 2.6 g
Protein: 4.0 g
Serves: 10

Ingredients

• 20 medium asparagus spears
• 1 fresh lemon
• 2 Tbsp mayonnaise, fat-free
• 1 Tbsp dried parsley
• ⅛ tsp Fresh cracked pepper
• Pinch of salt

Directions

1. Rinse and trim asparagus using bending method.
2. Place 1-inch of water in a 4-quart sauce pan with lid. Place a steamer basket inside pot and add asparagus. Cover and bring to a boil over high heat.
3. Reduce to medium heat and cook for an additional 5 minutes or until asparagus is easily pierced with a sharp knife.
4. While asparagus cooks, grate lemon zest into a small bowl. Cut the lemon in half and squeeze the juice in to the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salad. Stir well and set aside.
5. When the asparagus is tender, remove from pot. Place asparagus in a serving bowl. Drizzle lemon sauce evenly over the asparagus.

Handling & Storage

Do not wash asparagus before storing. Trim the ends of fresh asparagus and stand them upright in a jar with about an inch of water in the bottom. Cover with a plastic bag and refrigerate for up to two days.

To prepare, bend each spear until it breaks naturally. This will ensure tender spears of asparagus without waste.

Nutritional Information

Calories: 25
Total Fat: 0 g
Saturated Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 100 mg
Total Carbohydrates: 5.0 g
Dietary Fiber: 2.0 g
Protein: 2.0 g
Serves: 4

Ingredients

• 6 cups sweet potatoes, shredded
• ¼ cup flour
• ½ tsp baking powder
• ¼ tsp ground cinnamon
• ¹/8 tsp nutmeg
• 1 Tbsp honey
• 1 large egg
• 2 large egg whites
• Cooking spray

Directions

1. In a large bowl, combine shredded sweet potatoes, flour, baking powder, cinnamon, nutmeg, honey, egg and egg whites. Using a fork, mix well.
2. Heat a large skillet over medium-high heat. Coat with cooking spray. Drop 2 tablespoons of batter on to hot pan, flattening slightly to create a 3 inch pancake. Cook until golden brown on both sides.
3. Repeat until all the batter is used up. Keep pancakes warm on a plate. Serve immediately.

Handling & Storage

Select sweet potatoes that are small to medium in size with smooth skin, avoiding those with soft spots.

Store in a cool, dry place for up to a month.

Prior to preparing, scrub with a vegetable brush under cold water. You can peel sweet potatoes, but the skin is edible.

Nutritional Information

Calories: 151
Total Fat: 0.8 g
Saturated Fat: 0.2 g
Trans Fat: 0.0 g
Cholesterol: 21 mg
Sodium: 25 mg
Total Carbohydrates: 32.7 g
Dietary Fiber: 4.2 g
Sugars: 2.5 g
Protein: 3.4 g
Serves: 9

Ingredients

• 1 lb green beans, ends snipped
• 3 Tbsp salted butter, melted
• ¼ tsp salt
• ¼ tsp black pepper
• 4 pieces of prosciutto

Directions

1. Cook beans in a large sauce pan of boiling water for 5 minutes; beans will still be crisp.
2. Place the green beans in a large mixing bowl. Drizzle with melted butter and season with salt and pepper.
3. Divide the green beans into 8 bundles.
4. Slice the prosciutto in half, lengthwise. Gently tie the bundles of green beans together with a prosciutto slice.
5. Serve while still warm.

Handling & Storage

Select brightly colored green beans that snap easily when bent. Refrigerate in a plastic bag for up to a week.

To prepare, wash beans in cold water before cutting and cooking, then snip both ends. Toretain sweetness and crispness, trim beans but keep whole.

Nutritional Information

Calories: 73
Total Fat: 5.4 g
Saturated Fat: 3.1 g
Trans Fat: 0.0 g
Cholesterol: 18 mg
Sodium: 268 mg
Total Carbohydrates: 4.1 g
Dietary Fiber: 2.0g
Sugars: 0.8 g
Protein: 3.3 g
Serves: 8

Ingredients

• 1 lb boneless chicken breast, cubed
• 1 packet taco seasoning mix
• 2 Tbsp olive oil
• 1 cup salsa
• ¹/3 cup Delaware peach preserves
• 8 leaves from Romaine hearts
• 1 large peach

Directions

1. Cube 1 pound boneless chicken breasts. Add taco seasoning to a gallon size storage bag. Add chicken, zip, and shake.
2. Heat a large skillet and add 2 tablespoons of olive oil. Add seasoned chicken to skillet and cook thorughly.
3. Add 1 cup of salsa and ¹/3 cup Delaware peach preserves. Stir to coat. Cover skillet and simmer for 10 minutes.
4. Place 2 leaves of the Romaine hearts on each plate. Top with peachy chicken picante. Peel and slice fresh peach, divide evenly to dress each plate.

Handling & Storage

Choose peaches with firm, fuzzy skins that yield to gentle pressure when ripe. Avoid blemishes.

Store unripe peaches in a paper bag. When ripe, store at room temperature for use within 1-2 days.

Nutritional Information

Calories: 335
Total Fat: 15.7 g
Saturated Fat: 3.3 g Trans Fat: 0.0 g
Cholesterol: 101 mg
Sodium: 1044 mg
Total Carbohydrates: 13.1 g
Dietary Fiber: 2.8 g Sugars: 5.7 g
Protein: 34.5 g
Serves: 4

Ingredients

• 3 quarts of cherry tomatoes, halved
• 4 garlic cloves, peeled
• 10 large basil leaves
• 1 Tbsp balsamic vinegar
• 1 tsp salt
• 1 tsp sugar
• 2 Tbsp extra virgin olive oil

Directions

1. Preheat oven to 400°F. Line 2 large baking trays with foil. Drizzle with 1½ tablespoons of olive oil.
2. Cut cherry tomatoes in half, place cut side up on trays in single layer. Place 2 garlic cloves per tray. Coarsely chop basil leaves; sprinkle evenly between trays.
3. Sprinkle balsamic vinegar, salt, sugar, remaining olive oil on top.
4. Roast for 20-30 minutes until tomatoes are tender. Remove from oven.
5. Using a food processor or blender, process roasted tomatoes, garlic, and basil until desired consistency. The sauce is thick.
6. Use immediately or freeze in zipper bags or plastic containers.

Handling & Storage

Look for tomatoes that are bright in color with smooth skin. Ripe tomatoes should give under a little pressure, but do not pick ones that are too soft or have obvious bruising.

Store at room temperature, away from sunlight. Use within a few days of picking.

To prepare, remove green stems before use. Rinse under cold water.
 

Nutritional Information

Calories: 56
Total Fat: 2.7 g
Saturated Fat: 0.4 g
Trans Fat: 0.0 g
Cholesterol: 0 mg
Sodium: 203 mg
Total Carbohydrates: 7.7 g
Dietary Fiber: 2.2 g
Sugars: 5.1 g
Protein: 1.7 g
 

Serves: 12