EMPLOYEE CONTEST RECIPES
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1 Mashed Sweet Potatoes Makes 8 servings Preparation Time: 10 minutes Total Time: 45 minutes EMPLOYEE CONTEST RECIPES 4 medium sweet potatoes, peeled and cubed ½ cup orange juice 1 tsp orange zest 1 Tbsp brown sugar ½ tsp cinnamon ½ tsp ground ginger Bring a large pot of water to a boil. Add sweet potatoes and cook for minutes until tender. Drain sweet potatoes; add orange juice, orange zest, brown sugar, cinnamon and ginger. Mash until smooth. Nutritional analysis per serving: Serving Size 1/6 recipe, Calories 110, Total Fat 0.3g, Saturated Fat 0.1g, Cholesterol 0.0mg, Sodium 12.5mg, Carbohydrates 25.6g, Fiber 2.8g, Protein 1.6g, Vitamin A 350% and Vitamin C 45% of the Recommended Daily Value Cups of Fruits and Vegetables Per Person:.75 Recipe courtesy of Debbie Chavez
2 Low-fat Chewy Fruit and Oatmeal Bars Makes 24 servings Preparation Time: 10 minutes Total Time: 40 minutes ¾ cup brown sugar ½ cup granulated sugar 8 oz. vanilla or plain low-fat yogurt 2 egg whites 2 Tbsp vegetable oil 2 Tbsp fat-free milk 2 tsp vanilla extract 1 ½ cups whole-wheat flour 1 tsp baking soda 1 tsp cinnamon ½ tsp salt 3 cups oats 1 cup raisins or dried cranberries Preheat oven to 350 F. Combine sugars, yogurt, egg whites, oil, milk and vanilla. In another bowl mix flour, baking soda, cinnamon and salt. Add to yogurt mixture, then stir in oats and fruit. Spread dough onto the bottom of an ungreased 9 x 13 pan. Bake minutes, or until golden brown. Nutritional analysis per serving: Serving Size 1/24 recipe, Calories 180, Total Fat 2.8g, Saturated Fat 0.5g, Cholesterol 0.6mg, Sodium 112mg, Carbohydrates 34.5g, Fiber 3.5g, Protein 5.1g Recipe courtesy of Katie Bevan
3 Southwestern Coleslaw Makes 6 servings Preparation time: 25 minutes Total Time: 1 hour 25 minutes ½ tsp garlic powder 2 ½ Tbsp cider vinegar 1 Tbsp water ½ tsp ground cumin ½ tsp dry leaf oregano ½ cup chopped cilantro 4 tsp vegetable oil 2 tsp sugar ½ tsp salt ½ to 1 medium jalapeno seeded and chopped 4 cups finely shredded green cabbage 1 cup chopped green onions 1 cup thin strips of red bell pepper OR canned roasted red peppers 1 cup cooked yellow corn Combine in a small bowl all salad dressing ingredients and mix well. In a large bowl, mix shredded cabbage, onion, red pepper and corn. Add salad dressing and toss well. Cover and chill for about 1 hour prior to serving. Nutritional analysis per serving: Serving Size 1/6 of recipe, Calories 76, Total Fat 3.1g, Saturated Fat 0.3g, Cholesterol 0mg, Sodium 207mg, Carbohydrates 12g, Fiber 3g, Protein 2g, Vitamin A 30% and Vitamin C 120% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 1.00 Recipe courtesy of Erin Novotny
4 Maple-Glazed Sweet Potatoes and Apples Makes 6 servings Preparation time: 25 minutes Total Time: 1 hour 3 large sweet potatoes, peeled and cut crosswise into ¼ inch thick rounds 3 large tart green apples, peeled and cut into ¼ inch rounds ½ cup pure maple syrup 3 Tbsp apple cider 3 Tbsp butter cut into pieces ½ tsp salt (optional) Preheat oven to 375 F. In a 13 x 9 glass dish, alternate potato and apple slices in rows, packing tightly. Combine remaining ingredients in a medium saucepan and bring to a boil over high heat. Pour hot syrup over potatoes and apples. Cover dish tightly with foil and bake for one hour. Uncover dish, baste with syrup, reduce heat to 350 F and bake until potatoes and apples are very tender and syrup has reduced to a thick glaze, basting occasionally. Once tender, remove from oven and let stand for 10 minutes prior to serving. *This can also be done in a crock pot. Nutritional analysis per serving: Serving Size 1/10 of recipe, Calories 148, Total Fat 3.8g, Saturated Fat 2.2g, Cholesterol 9.3mg, Sodium 44mg, Carbohydrates 28.4g, Fiber 3.3g, Protein 1g, Vitamin A 210% and Vitamin C 25% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 0.75 Recipe courtesy of Kim Polen, adapted
5 Summer Veggie Casserole Makes 12 servings Preparation time: 20 minutes Total Time: 1 hour 30 minutes 1 tsp salt 1 ½ tsp chili powder 1 tsp sugar 2 tsp flour Dash of pepper Combine above. Toss with the following veggies: 3 medium zucchini, chopped, yellow squash can be used as well 1 green pepper, chopped 4 large tomatoes, chopped 2 ears of corn, cooked and cut off the cob 1 sweet onion 1 cup 2% shredded cheese of choice 1 cup bread or cracker crumbs 2 Tbsp of butter Preheat oven to 350 F. Grease or spray a 13 x 9 glass pan. Add coated vegetables. Top with bread or cracker crumbs and dot with butter. Bake at 350 F for 1 hour and 10 minutes. Nutritional analysis per serving: Serving Size 1/10 of recipe, Calories 158, Total Fat 5.9g, Saturated Fat 3.1g, Cholesterol 14.2mg, Sodium 421mg, Carbohydrates 22.1g, Fiber 3.9g, Protein 6.6g, Vitamin A 40%, Vitamin C 40% and Calcium 20% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 1.50 Recipe courtesy of Cindy Burns, adapted This is a great way to use your left over vegetables from your refrigerator or the garden!
6 Fresh Apple Raisin Cake Makes 24 servings Preparation Time: 20 minutes Total Time: 1 hour 35 minutes 4 cups apples, peeled and chopped 2 cups sugar 1 cup raisins 2 eggs, separate yolks and whites 1 cup vegetable oil 2 ½ cups flour 2 tsp baking soda 1 tsp salt 3 tsp cinnamon Preheat oven to 350 F. Mix apples, sugar and raisins and let stand in a bowl. Beat 2 egg whites until stiff. Add yolks and beat. Add vegetable oil and mix. Let stand. Sift together flour, baking soda, salt and cinnamon. Add oil and egg mix to apples and sugar mix. Add dry ingredients. Stir well. Pour into a well-greased and floured 9 x 13 pan. Bake at 350 F for 1 hour and 15 minutes or until done. Sprinkle with powdered sugar. Makes a dark cake with a brown crust. Nutritional analysis per serving: Serving Size 1/24 recipe, Calories 170, Total Fat 2.4g, Saturated Fat 0.7g, Cholesterol 86.1mg, Sodium 228mg, Carbohydrates 34.5g, Fiber 2.5g, Protein 4.5g Recipe courtesy of Mary Ellen Newman, adapted
7 Croatian Potato Salad Makes 8 servings Preparation time: 20 minutes Total Time: 20 minutes 4 cups potatoes; washed, peeled, cooked (boiled) and cut into chunks ½ cup Vidalia (sweet) onions, raw and sliced 2 cloves garlic, minced 1 head of Romaine lettuce 2 Tbsp olive oil 2 Tbsp red wine vinegar Dash of ground pepper Mix and marinate warm potatoes, onion, garlic and olive oil. Can stay warm or at room temperature. Prior to serving add chilled lettuce and lightly mix and coat. Nutritional analysis per serving: Serving Size 1/8 of recipe, Calories 100, Total Fat 3.7g, Saturated Fat 0.5g, Cholesterol 0.0mg, Sodium 8.3mg, Carbohydrates 15.4g, Fiber 2.6g, Protein 2.4g, Vitamin A 20% and Vitamin C 45% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 1.00 Recipe courtesy of Judy Petricevic
8 Zucchini Bake Makes 8 servings Preparation time: 20 minutes Total Time: 20 minutes 2 large zucchini 4 cups of pasta sauce ½ lb lean ground beef, browned 2-2 cup bags shredded mozzarella cheese 1/3 cup Parmesan cheese Salt and pepper to taste Preheat oven to 350 F. Slice the zucchini (1/4 inch slices) lengthwise. Place layer of zucchini, meat sauce and cheese in a 9 x 13 casserole dish (sprayed with olive or canola oil) and continue to alternate layers. The last layer is toppled with a thinner coat of meat sauce and Parmesan cheese. Bake at 350 F for 1 hour and 30 minutes. Nutritional analysis per serving: Serving Size 1/10 of recipe, Calories 415, Total Fat 23g, Saturated Fat 12.5g, Cholesterol 722mg, Sodium 976mg, Carbohydrates 21.0g, Fiber 3.5g, Protein 29.5g, Vitamin A 35% and Vitamin C 10% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 0.50 Recipe courtesy of Pat Kubel, adapted
9 Green Bean and White Corn Casserole Makes 12 servings Preparation time: 15 minutes Total Time: 1 hour 1 large (24 oz) can of French style green beans 1 small (15 oz) can of white kernel corn 1 cup water chestnuts, sliced 1 (15 oz) can cream of celery soup ½ cup chopped onions 1 cup 2% sharp cheddar cheese, shredded 16 oz. reduced fat sour cream 24 whole-wheat crackers 2 Tbsp butter, melted Preheat the oven to 400 F. Drain the green beans, corn and water chestnuts and mix together in a bowl. Mix the soup, onions, cheese, and sour cream with the drained vegetables and place into a 9 x 11 casserole dish. Crush the crackers and mix with melted butter. Place on top of vegetable mix. Bake uncovered at 400 F for 45 minutes or until the center is hot. Nutritional analysis per serving: Serving Size 1/15 of recipe, Calories 157, Total Fat 8.9g, Saturated Fat 4.6g, Cholesterol 23.1mg, Sodium 296.9mg, Carbohydrates 16.4g, Fiber 3.1g, Protein 5.2g, Vitamin A 15%, Vitamin C 15% and Calcium 15% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 0.50 Recipe courtesy of Cindy Grubic, adapted
10 Stuffed Pepper Soup Makes 15 servings Preparation time: 10 minutes Total Time: 2-6 hours 1 ½ lb browned lean, ground beef, drain off fat 2 (24 oz) cans of tomato soup 2 (24 oz) cans full of water 4 beef bouillon cubes 1 Tbsp brown sugar 1 tsp ground black pepper 1 large onion, diced 4 large green peppers, cut into chunks ¾ cup uncooked white rice (cook before adding) Mix all ingredients into stock pot or crock pot; simmer until peppers are tender, about 1 hour and 30 minutes for stove top; 4-6 hours in crock pot. Nutritional analysis per serving: Serving Size 1/15 of recipe, Calories 206, Total Fat 10g, Saturated Fat 4.1g, Cholesterol 34.1mg, Sodium 763mg, Carbohydrates 19.3g, Fiber 1.7g, Protein 10.3g, Vitamin A 10%, Vitamin C 65% and Calcium 10% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 0.50 Recipe courtesy of Barb Kowalski
11 A Few of My Favorite Things Makes 6 servings Preparation time: 10 minutes Total Time: 10 minutes ½ cantaloupe, cut into cubes 2 peaches, sliced thin 1 lb strawberries, sliced 2 cups blueberries 1 tsp lemon juice or fruit fresh Prepare fruit, add juice and carefully lift fruit to blend. Store it in a covered bowl in the refrigerator. Nutritional analysis per serving: Serving Size 1/6 of recipe, Calories 87.4, Total Fat 0.8g, Saturated Fat 0.1g, Cholesterol 0.0mg, Sodium 7.4mg, Carbohydrates 21.1g, Fiber 4.3g, Protein 1.5g, Vitamin A 50% and Vitamin C 130% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 1.50 Recipe courtesy of Lynne Halasz
12 Oven Baked Cherry Tomatoes Makes 6 servings Preparation time: 20 minutes Total Time: minutes 2 cups red and/or yellow cherry tomatoes ¼ cup diced red onion 1 garlic clove, crushed 2 tsp basil Salt and pepper to taste 2 tsp olive oil 2 tsp red wine vinegar 1 Tbsp parsley Preheat oven to 350 F. Lightly grease baking dish. Steam the tomatoes and pour them into the greased baking dish. Sprinkle the onion, garlic, basil, salt and pepper over tomatoes. Then drizzle with olive oil and vinegar. Bake until tomatoes are soft, minutes. Garnish with parsley and serve warm. *Can also be made in a foil pocket on the grill Nutritional analysis per serving: Serving Size 1/6 of recipe, Calories 28 calories, Total Fat 1.7g, Saturated Fat 0.2g, Cholesterol 0.0mg, Sodium 5.8mg, Carbohydrates 3.3g, Fiber 0.8g, Protein 0.6g, Vitamin C 10% of the Recommended Daily Values. Recipe courtesy of Lynne Halasz
13 Fresh Tomato and Mozzarella Bruschetta Makes 12 servings Preparation time: 20 minutes Total Time: minutes 2 lb tomatoes, chopped 8 oz fresh mozzarella cut in pieces 8 fresh basil leaves 1/3 cup olive oil ¼ cup balsamic vinegar Salt and pepper to taste Drain liquid from tomatoes. Add olive oil and balsamic vinegar. Add salt and pepper to taste. Serve with sliced French baguettes. Nutritional analysis per serving: Serving Size 1/12 of recipe, Calories 123 calories, Total Fat 9.8 g, Saturated Fat 2.8g, Cholesterol 11mg, Sodium 98.2mg, Carbohydrates 5.6g, Fiber 1.0g, Protein 5.4g, Vitamin A 15%, Vitamin C 20% and Calcium 15%of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 1.00 Recipe courtesy of Joyce Davis
14 Tomato, Watermelon and Cucumber Salad Makes 6 servings Preparation time: 20 minutes Total Time: minutes 2 large red tomatoes cut into 1-inch wedges (about 2 cups) 2 lb watermelon, cut into ½ by 2 ½ inch wedges 1 cucumber, peeled, seeded, and cut into ½ inch wedges ½ small red onion, thinly sliced (about ¼ cup) 3 Tbsp red-wine vinegar 2 Tbsp extra-virgin olive oil 1 tsp salt ¼ tsp fresh-ground pepper ¼ cup fresh basil leaves, sliced Gently toss tomatoes, watermelon, cucumber and onion together in a large bowl and set aside. Combine vinegar oil, salt and pepper in a small bowl. Pour vinaigrette over the watermelon mixture and toss to combine. Cover and refrigerate for up to 2 hours, Sprinkle with basil and serve. Nutritional analysis per serving: Serving Size 1/6 of recipe, Calories 110 calories, Total Fat 5.6 g, Saturated Fat 0.8g, Cholesterol 0mg, Sodium 397mg, Carbohydrates 15.7 g, Fiber 1.9g, Protein 1.8g, Vitamin A 20% and Vitamin C 40% of the Recommended Daily Values. Cups of Fruits and Vegetables per Person: 1.50 Recipe courtesy of Mary Price
15 Southwest Flat Bread Pizza Makes 4 servings Preparation time: 15 minutes Total Time: 35 minutes 1 wheat flat bread 3 Tbsp salsa 3 Tbsp corn 3 Tbsp black beans 1 oz Colby jack or pepper jack cheese ½ small tomato, diced and grilled Ground pepper Preheat the oven to 350 F. Spread the salsa over the flat bread. Cover the salsa with the corn and black beans. Sprinkle the cheese on the beans and corn. Top with onion and mixed pepper. Bake at 350 F for minutes or until cheese is melted. Serve with spicy guacamole-one avocado mixed with salsa. Nutritional analysis per serving: Serving Size 1/3 of recipe, Calories 125 calories, Total Fat 3.8 g, Saturated Fat 0.1g, Cholesterol 11.7mg, Sodium 250mg, Carbohydrates 18.4g, Fiber 3.3g, Protein 5.7g Cups of Fruits and Vegetables per Person: 0.50 Recipe courtesy of Marilyn Hill
16 Tomato and Mozzarella Salad Makes 10 servings Preparation time: 15 minutes Total Time: 15 minutes 6 cups cherry tomatoes, cut in half 8 oz of fresh mozzarella cheese, cut into bite size pieces 2 Tbsp balsamic vinegar 2 Tbsp olive oil ½ cup fresh basil, cut ½ cup capers Salt and pepper to taste Combine all the ingredients in a bowl. Nutritional analysis per serving: Serving Size 1/10 of recipe, Calories 105 calories, Total Fat 6.7 g, Saturated Fat 2.7g, Cholesterol 13.2mg, Sodium 319mg, Carbohydrates 5.6g, Fiber 1.3g, Protein 6.5g, Vitamin A 15%, Vitamin C 15% and Calcium 15% of the Recommended Daily Values Cups of Fruits and Vegetables per Person: 0.50 Recipe courtesy of Tanas Wilcox
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