COOK

BOOK

Vegetables
 TABLE OF
CONTENTS

page 06 Intro

page 08 Recipe 1
Baked Salmon over Summer Succotash

page 09 Recipe 2
Black Bean Soup with Avocado, Red Onion,
and Cilantro

2 Vegetable Recipes
 page 10 Recipe 3
Watermelon Salad with Arugula, Cucumber,
and Goat Cheese

page 11 Recipe 4
Baked Chicken with Rainbow Roasted
Veggies over Wild Rice

page 12 Recipe 5
Seared Tuna Topped Salad with Ginger
Peanut Dressing

page 13 Recipe 6
Baked Curry Salmon with Vegetables

Vegetable Recipes 3
 page 14 Recipe 7
Kale and Chicken Ranch Wrap with
Broccoli and Wild Rice

page 15 Recipe 8
Shrimp and Artichoke Linguini

page 16 Recipe 9
Cheesy Broccoli Cauliflower

page 17 Recipe 10
Roasted Brussels with Honey Balsamic
Glaze

4 Vegetable Recipes
 page 18 Recipe 11
Vegetable Frittata

page 19 Recipe 12
Sauteed Summer Veggie Pesto Pasta

page 20 Nutrition Labels

Vegetable Recipes 5
Vegetables
Fill a quarter of your plate with vegetables! Vegetables come in a variety of shapes and colors which is why they contain so many different
nutrients. In their whole form, veggies are low in calories, fat and have no cholesterol. They are rich in fiber, potassium, folate, vitamin A and
vitamin C. These nutrients help decrease the risk of high blood pressure, heart disease, some cancers and improve bowel function. They also
promote skin and eye health. The USDA recommends that most adults should consume 2 – 3 cups of vegetables every day.

Eat fresh veggies whenever possible but opting for canned or frozen vegetables can be a convenient option to help increase vegetable
consumption. Frozen vegetables are often picked at peak ripeness and then immediately frozen which means they are just as nutritious as fresh
and are easy to add into dishes straight from the freezer. Canned vegetables are also processed at peak freshness but are often high in sodium.
When buying either of these options, try to avoid vegetables with added seasoning, choose low-sodium canned options, and rinse canned
vegetables before using them.

6 Vegetable Recipes
Eat Vegetables Everyday

Below are some examples of how to include more vegetables

into your everyday meal plan:

Breakfast

• Add vegetables into a breakfast omelet or egg scramble

• Boost your morning smoothie by adding a handful of spinach

Lunch

• Eat a salad with a variety of fresh vegetables, dark leafy green

lettuce, and fat-free dressing
• Add cucumber slices, sprouts, and lettuce to your sandwich
for a vitamin packed crunch

Dinner

• Add roasted vegetables as a side dish for a slightly sweet

flavor
• Add chopped vegetables to casseroles and sauces

Snacks

• Hummus and carrots

• Bake your own kale chips

Vegetable Recipes 7
 1
RECIPE

Ingredients

2 4oz. salmon filets

Baked ½ Cup black eye peas, rinsed (or another pea)
Salmon 1 Cup diced squash and zucchini
1 small tomato, chopped
over 1 garlic clove, minced
Summer 1 Cup vegetable stock
4 leaves basil into thin ribbons
Succotash Tabasco
Worcester
Prep time 1 teaspoon lemon juice

15 MIN
Note: Salmon contains omega-3 fatty acids
which reduce inflammation

Cook Time Directions

25 MIN 1. Pre-heat oven to 350 degrees. Place salmon on non-stick pan, season
with salt and pepper. Bake for 20 min or until internal temperature reach-
4. Season succotash with salt and pepper, 4 dashes
tabasco, 2 dashes Worcester, and lemon juice.
Serves es 145 degrees.

2
2. In a medium pan add oil and vegetable medley and sauté for 5 min. Add 5. Using a large, slotted spoon, place 2 spoons of
garlic, squash, and zucchini. Sauté for another 5 min, pour in vegetable succotash into small mound in center of bowl. Place
stock and bring to simmer for 10 min, reducing liquid to half. salmon on top and garnish with ribbons of basil (if
fresh basil is not available, dried basil may be used).
3. Pull salmon once done and let cool 5 min. Add tomatoes and toss to
incorporate into succotash.

8 Vegetable Recipes
 2
Ingredients
RECIPE

2 Cans black beans

1 Clove garlic, minced
1 teaspoons oil
Black Bean ½ Cup frozen vegetable medley
2 teaspoons Mexican herb mix:
Soup with • ¼ Cup chili powder
Avocado, • 1 tablespoon ground cumin
• 1 tablespoon onion powder
Red Onion, • 1 teaspoon dried oregano
• 1 teaspoon garlic powder
and Cilantro • 1 teaspoon pepper
• ½ teaspoon cinnamon
Prep time 4 Cups vegetable stock
½ avocado, sliced thin for garnish

10 MIN 2 tablespoon fresh cilantro, for garnish

(Optional: sour cream for garnish)

Cook Time Directions

30 MIN 1. Place stock pot on medium heat and sauté vegetable medley in oil for
5-7 min. Add garlic, Mexican herb blend and cook for 3 more min, until
4. Turn off heat and add spinach, tossing until spinach is
wilted. Add in cooked rice and mix to combine.
Serves garlic and spices are fragrant.
2. Add black beans, stock, and bring to simmer. Simmer on low-medium

2 heat for 30 min.

3. Check for seasoning, adding salt and pepper if necessary. If a smoother
Note:
This meal is low in saturated fat and cholesterol. Black
beans also contain fiber which help with digestion.
texture is desired, place ½ soup mixture in blender and blend until
Can sub Mexican Herb Mix with Mrs. DASH from your
desired texture is reached. Repeat with other half of soup.
previous MENTOR class.

Vegetable Recipes 9
 3
RECIPE

Ingredients
Watermelon
Salad with 2 Cups watermelon
Arugula, 1 Cup arugula
1 cucumber, diced into ¼” cubes
Cucumber, 1 oz. goat cheese
and Goat 1 Tablespoon toasted pumpkin seed
Cheese 1 Tablespoon extra-virgin olive oil
1 teaspoon balsamic vinegar (optional)
Prep time
Note: Arugula contains potassium and vitamin

10 MIN A which help with lowering stroke risk and

immune function respectively.

Cook Time Directions

0 MIN 1. Dice watermelon in ½” cubes and set aside. 4. Drizzle balsamic vinegar and if looking for more crunch,
sprinkle 1 teaspoon toasted, sliced almonds, pumpkin
2. Toss arugula in bowl with half of the oil, season with salt and pepper and seed, walnuts, or personal preference.
Serves
arrange on a plate to form a mound in center. Place cubed watermelon

2
around base.

3. With a spoon, place drops of goat cheese around plate. Place cucumber
around watermelon and drizzle rest of oil over cucumber and watermel-
on.

10 Vegetable Recipes
 4
RECIPE

Ingredients

2 boneless, skinless chicken breasts

Baked 2 teaspoons Italian seasoning
1 Red Pepper, chopped
Chicken with 1 Sweet potato, chopped
Rainbow 1 Onion, large diced
Roasted 2 heads broccoli, chopped
1 Cup Purple Cabbage, large diced
Veggies over 1 Bay leaf
Wild Rice 2 Garlic cloves, cut in half
1 teaspoon thyme
Prep time 1 teaspoons salt
2 teaspoons pepper

15 MIN
2 Tablespoons olive oil
1 Cup wild rice, cooked

Cook Time Directions

20 MIN 1. Set oven to 400 degrees. Place vegetables, bay leaf, garlic, and thyme in
a 9x13 Pyrex pan. Add oil and 1 teaspoon each of salt and pepper.
Add ons or substitutions:
Chicken may be replaced with salmon, mackerel, trout,
Serves 2. Place chicken on vegetables and season with Italian seasoning, salt, and or tuna. Microwavable wild rice can be used to save
pepper. Place in oven for 20-25 minutes. time.

2 3. Prepare wild rice according to directions on bag.

4. Pull chicken and check internal temp of 165 degrees.

Vegetable Recipes 11
 Ingredients

5
2, 4oz. tuna fillets
½ teaspoon salt
RECIPE

½ teaspoon pepper
1 teaspoon oil
2 Cups mixed greens

Seared Tuna
Topped Salad
with Ginger Ginger Peanut Dressing
Peanut ¼ Cup honey
Dressing ¼ Cup vegetable oil
¼ Cup rice wine vinegar
1 Tablespoon soy sauce
Prep time 1 teaspoon sesame oil
1 Tablespoon peanut butter

10 MIN 1 Tablespoon fresh ginger, minced

1 garlic clove, minced

Cook Time Directions Directions (dressing)

5 MIN 1. Heat olive oil on non-stick pan to medium-high. 4. Combine all ingredients in bowl and whisk together.

Serves 2. Season tuna fillets on both sides.

2 3. Add oil in pan and sear tuna on both sides for 2 ½ minutes.

4. Pull from pan and slice ¼ inch thick.

5. Place lettuce in bowl, top with sliced tuna, add dressing.

12 Vegetable Recipes
 6
RECIPE

Ingredients
Baked
Curry 2, 4-6oz. salmon fillets
½ teaspoon salt
Salmon 2 Tablespoon oil
with 1 Tablespoon curry paste
1 Tablespoon lime juice
Vegetables 2 teaspoon honey
½ onion, sliced
Prep time 1 small squash, sliced
½ zucchini, sliced

10 MIN 1 Cup broccoli

1 teaspoon pepper

Cook Time Directions

20 MIN 1. Set oven to 400 degrees. Place salmon on one end of non-stick baking
sheet. Combine 1 teaspoon salt, 1 tablespoon oil, curry, lime juice, and
Substitutions:
Other fish rich in Omega-3 may be used in place of
Serves honey in bowl. Brush mixture onto salmon. salmon. For thinner fish, time may be reduced in the
oven, but thermometer should still read 145 degrees to
2. Place sliced vegetables on other half of sheet pan and season with rest

2 of oil, salt, and pepper.

3. Place pan in oven for 20 minutes or until thermometer reads 145 degrees.
test for doneness.

Vegetable Recipes 13
 7
RECIPE

Kale and
Chicken
Ranch Wrap
Ingredients
with Broccoli
and Wild Rice 1 Cup kale, chopped
2 Cups cooked chicken
2 Each flour tortilla wraps, spinach, red pepper,
Prep time etc.
¼ Cup low-fat ranch

10 MIN 2 Cups broccoli

1 cup wild rice

Cook Time Directions

5 MIN 1. Cook wild rice according to directions on package. Steam broccoli in

pan with water and cover for 5 min. Season with salt and pepper.
Serves 2. Place tortilla wrap on counter and spread ranch on evenly.

2 3. Layer with kale and cooked chicken and wrap by folding ends in and
rolling to close. Cut on the bias (diagonally) for plating.

4. Spoon wild rice onto plate with steamed broccoli and place cut wraps on
plate and enjoy!

14 Vegetable Recipes
 8
RECIPE

Ingredients

Shrimp and 1 Lb. peeled and deveined shrimp

1 ½ Cups marinated artichoke hearts, drained
Artichoke 1 Tablespoon oil
8-10 oz. linguini
Linguini ½ Cup sundried tomato strips
¼ Cup shredded parmesan + 1 Tablespoon
2 Cups spinach
½ Cup sliced red onion
¼ cup pine nuts, toasted (optional)
Prep time Salt and pepper

5 MIN
Note: Shrimp are a good source of protein and
B-vitamins.

Cook Time Directions

20 MIN 1. Cook pasta according to directions.

2. While pasta cooks, toast pine nuts on medium heat in a dry non-stick
Serves skillet until golden brown and fragrant. Set aside.

4 3. In large sauté pan, heat oil and add red onion, stirring until translucent.
Add shrimp, tossing till pink and then add the artichoke hearts.
4. Turn heat off, toss in spinach until wilted. Add cooked pasta, sundried
tomatoes, and parmesan.
5. Using tongs, serve pasta on plate. Garnish with remaining parmesan and
toasted pine nuts.

Vegetable Recipes 15
 9
RECIPE

Cheesy
Broccoli Ingredients
Cauliflower 1-2 whole heads of broccoli/cauliflower
2 tablespoons oil
1 teaspoon garlic powder
½ teaspoon onion powder
1 Cup shredded cheese
Prep time
Note: Broccoli is a good source of Vitamin C.

5 MIN Vitamin C is an antioxidant and helps with skin

and wound healing.

Cook Time Directions

45 MIN 1. Pre-heat oven to 400 degrees. Cut out large center stalk and place whole
on sheet. Or, broccoli/cauliflower, can be cut into ¼’s after large stalk is
4. Sprinkle shredded cheese and cook for another 5 min
or until cheese is melted.
Serves cut.

4
2. Drizzle oil over broccoli and season with garlic and onion powder. 5. For an extra kick, 1 teaspoon chili flakes or ½ teaspoon
of cayenne may be added to seasoning mix.

3. Cook for 40 min or until nice and browned. 6. To serve, place on a plate with knife to cut individual
portions.

16 Vegetable Recipes
 10
RECIPE

Roasted
Brussels
Ingredients
with Honey
Balsamic 3 Cups brussels sprouts, halved
¼ Cup honey
Glaze 2 tablespoons balsamic vinegar
2 teaspoons oil
Prep time
Note: Brussels sprouts are a good source of

5 MIN Vitamin C. Vitamin C is an antioxidant and

helps with skin and wound healing.

Cook Time Directions

40 MIN 1. Pre-heat oven to 400 degrees 6. Pull from oven and carefully spoon balsamic reduction
over the crispy vegetables.
Serves 2. Cut root end off brussels sprouts and slice in half. 7. May be eaten on their own or as a side accompanying
a meal.

4 3. Place in small sauté pan, cut side down, and drizzle oil over brussels
sprouts and season with salt and pepper to taste.
4. Cook for 30 min or until brussels sprouts start turning brown and crispy.

5. Add honey and balsamic vinegar to a small saucepan and cook for 5-10
min or until it thickens.

Vegetable Recipes 17
 11
RECIPE

Ingredients

6 large eggs
¼ Cup 2% milk
1 Cup shredded cheese
Vegetable 1 tablespoon vegetable oil
Frittata ½ Cup broccoli
½ Cup onion, diced
½ Cup bell peppers, diced
1 small potato, peeled and diced small (or
diced, frozen hash browns)
1 Cup spinach
Salt and pepper to taste
Prep time
Note: Vitamin C is found in bell peppers, broccoli

10-15
and potatoes. Fortified cheese may also contain
MIN Vitamin D.

Cook Time Directions

10 MIN 1. Pre-heat oven to 400 degrees. Set oven safe non-stick pan on med-high
heat.
5. Pour in egg mixture, stirring to spread evenly. Spread
cheese over mixture and place in oven for 15-20 min.
If your pan is not oven safe, transfer mixture into a pie
Serves 2. Mix eggs with 2% milk in a bowl and set aside.
dish.

4
3. Sauté potatoes in oil for 5-7 min till they start to get color. Add in onions, 6. To check for doneness, pull from oven and poke middle
peppers, and broccoli. of frittata. If still runny, cook for additional 3-5 min or
4. Sauté vegetables for another 5-7 min. Turn off heat and add spinach, until middle is set.
stirring to mix evenly. 7. Let cool for 5 min and slice into wedges. Serve on plate
by itself or with a small side salad or fruit bowl

18 Vegetable Recipes
 12
RECIPE

Sauteed
Summer
Veggie Ingredients
Pesto Pesto
2 cups whole grain pasta
Pasta ¼ cup sliced carrots 1 cup basil
¼ cup broccoli ½ cup spinach
Prep time 2 oz. spinach ¼-½ cup oil
¼ cup sweet onion 1 Tablespoon almonds

15 MIN 1 clove garlic

¼ cup sliced beets
¼ lemon juiced
1-2 Tablespoons shredded parmesan

Cook Time Directions

40 MIN 1. Cook pasta according to package directions. 6. Turn heat off and season with salt and pepper. Add 2
tablespoons of pesto into pan and toss to coat vege-
Serves 2. Slice vegetables ¼ in. thick, place in bowl and set aside. tables.
7. To plate, swirl pasta onto center of plate. Place

4 3. To make the pesto, put basil, spinach, almonds, lemon juice and parme-
san in blender.
vegetables on and around pasta. Garnish with parsley
or parmesan (optional).

4. Blend while slowly pouring in oil. Blend until smooth.

5. Place pan on medium heat. Add 2 tablespoons oil. Once hot, carefully
add vegetables and stir. Continue cooking for 5-7 min.

Vegetable Recipes 19
 Nutrition Labels
4/19/2021
Recipe Label Recipe Label

Baked Salmon over Summer Black Bean Soup with Avocado,

Succotash Red Onion and Cilantro

Nutrition Facts Nutrition Facts

Serving size: 4 oz (389 g) Serving size: 1 cup (1068 g)
Servings Per Container: 2 Servings Per Container: 2

Amount per serving Amount per serving

Calories: 225 Fat Calories: 49 Calories: 417 Fat Calories: 144

% Daily Value* % Daily Value*

Total Fat 6g 8% Total Fat 16g 25%
Saturated Fat 1g 5% Saturated Fat 4g 20%
Trans Fat 0g Trans Fat 0g
Cholesterol 52mg 17% Cholesterol 0mg 0%
Sodium 466mg 19% Sodium 464mg 19%
Calcium 37mg 4% Calcium 201mg 20%
Potassium 746mg 21% Potassium 2043mg 58%
Phosphorus 330mg 33% Phosphorus 279mg 28%
Total Carb 14g 5% Total Carb 54g 18%
Dietary Fiber 3g 12% Dietary Fiber 13g 51%
Sugars 4g Sugars 2g
Protein 30g 59% Protein 38g 75%

Vitamin A 21% Vitamin C 31% Vitamin A 164% Vitamin C 282%

Calcium 4% Iron 11% Calcium 20% Iron 50%
*Percent Daily Values are based on a 2,000 calorie *Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower diet. Your daily values may be higher or lower
depending on your caloric needs. depending on your caloric needs.

Calories: 2,000 2,500 Calories: 2,000 2,500

Total Fat Less than 65g 80g Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g Dietary Fiber 25g 30g

20 Vegetable Recipes
Nutrition Labels
Recipe Label
4/19/2021 Recipe
4/19/2021
Label Recipe Label

Baked Chicken with Rainbow Seared Tuna Topped Salad with Baked Curry Salmon with
Roasted Veggies over Wild Rice Ginger Peanut Dressing Vegetables

Nutrition Facts Nutrition Facts Nutrition Facts

Serving size: 1 chicken breast with 1/2 cup Serving size: 1 fillet (160 g) Serving size: 1 fillet (272 g)
rice (519 g) Servings Per Container: 2 Servings Per Container: 2
Servings Per Container: 2
Amount per serving Amount per serving
Amount per serving Calories: 141 Fat Calories: 31 Calories: 459 Fat Calories: 292
Calories: 394 Fat Calories: 133
% Daily Value* % Daily Value*
% Daily Value* Total Fat 4g 5% Total Fat 33g 51%
Total Fat 15g 23% Saturated Fat 1g 4% Saturated Fat 6g 30%
Saturated Fat 2g 11% Trans Fat 0g Trans Fat 0g
Trans Fat 0g Cholesterol 53mg 18% Cholesterol 70mg 23%
Cholesterol 4mg 1% Sodium 656mg 27% Sodium 794mg 33%
Sodium 1294mg 54% Calcium 66mg 7% Calcium 50mg 5%
Calcium 175mg 17% Potassium 469mg 13% Potassium 803mg 23%
Potassium 1241mg 35% Phosphorus 252mg 25% Phosphorus 364mg 36%
Phosphorus 256mg 26% Total Carb 2g 1% Total Carb 12g 4%
Dietary Fiber 1g 3% Dietary Fiber 3g 13%
Total Carb 58g 19%
Sugars 0g Sugars 7g
Dietary Fiber 12g 49%
Sugars 13g Protein 26g 51% Protein 29g 58%

Protein 13g 26% Vitamin A 66% Vitamin C 27% Vitamin A 10% Vitamin C 98%

Vitamin A 256% Vitamin C 451% Calcium 7% Iron 16% Calcium 5% Iron 7%

*Percent Daily Values are based on a 2,000 calorie *Percent Daily Values are based on a 2,000 calorie
Calcium 17% Iron 23%
diet. Your daily values may be higher or lower diet. Your daily values may be higher or lower
*Percent Daily Values are based on a 2,000 calorie depending on your caloric needs. depending on your caloric needs.
diet. Your daily values may be higher or lower
depending on your caloric needs. Calories: 2,000 2,500 Calories: 2,000 2,500
Total Fat Less than 65g 80g Total Fat Less than 65g 80g
Calories: 2,000 2,500
Sat Fat Less than 20g 25g Sat Fat Less than 20g 25g
Total Fat Less than 65g 80g
Cholesterol Less than 300mg 300mg Cholesterol Less than 300mg 300mg
Sat Fat Less than 20g 25g
Sodium Less than 2,400mg 2,400mg Sodium Less than 2,400mg 2,400mg
Cholesterol Less than 300mg 300mg
Total Carbohydrate 300g 375g Total Carbohydrate 300g 375g
Sodium Less than 2,400mg 2,400mg
Dietary Fiber 25g 30g Dietary Fiber 25g 30g
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g Contains:Fish,Peanuts,Soy Contains:Fish

Vegetable Recipes 21
 Nutrition Labels
4/19/2021 Recipe Label
Recipe Label
Shrimp and Artichoke
4/19/2021Linguini Recipe Label
Kale and Chicken Ranch Wrap with Roasted Red Pepper Cream
with Broccoli and Wild Rice Sauce, Spinach and Red Onions Cheesy Broccoli Cauliflower

Nutrition Facts Nutrition Facts Nutrition Facts

Serving size: 1 tortilla (403 g) Serving size: 4 oz (294 g) Serving size: 1/2 cup (107 g)
Servings Per Container: 2 Servings Per Container: 2 Servings Per Container: 4

Amount per serving Amount per serving Amount per serving

Calories: 634 Fat Calories: 242 Calories: 341 Fat Calories: 137 Calories: 131 Fat Calories: 79

% Daily Value* % Daily Value* % Daily Value*

Total Fat 28g 42% Total Fat 16g 24% Total Fat 9g 14%
Saturated Fat 6g 28% Saturated Fat 2g 12% Saturated Fat 2g 11%
Trans Fat 0g Trans Fat 0g Trans Fat 0g
Cholesterol 91mg 30% Cholesterol 163mg 54% Cholesterol 6mg 2%
Sodium 1258mg 52% Sodium 1132mg 47% Sodium 195mg 8%
Calcium 164mg 16% Calcium 163mg 16% Calcium 139mg 14%
Potassium 852mg 24% Potassium 500mg 14% Potassium 249mg 7%
Phosphorus 340mg 34% Phosphorus 402mg 40% Phosphorus 176mg 18%
Total Carb 62g 21% Total Carb 26g 9% Total Carb 5g 2%
Dietary Fiber 9g 36% Dietary Fiber 4g 16% Dietary Fiber 2g 6%
Sugars 5g Sugars 4g Sugars 2g
Protein 39g 77% Protein 25g 50% Protein 9g 17%

Vitamin A 118% Vitamin C 204% Vitamin A 35% Vitamin C 29% Vitamin A 12% Vitamin C 71%
Calcium 16% Iron 27% Calcium 16% Iron 10% Calcium 14% Iron 3%
*Percent Daily Values are based on a 2,000 calorie *Percent Daily Values are based on a 2,000 calorie *Percent Daily Values are based on a 2,000 calorie
diet. Your daily values may be higher or lower diet. Your daily values may be higher or lower diet. Your daily values may be higher or lower
depending on your caloric needs. depending on your caloric needs. depending on your caloric needs.

Calories: 2,000 2,500 Calories: 2,000 2,500 Calories: 2,000 2,500

Total Fat Less than 65g 80g Total Fat Less than 65g 80g Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g Sat Fat Less than 20g 25g Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg Cholesterol Less than 300mg 300mg Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg Sodium Less than 2,400mg 2,400mg Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g Total Carbohydrate 300g 375g Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g Dietary Fiber 25g 30g Dietary Fiber 25g 30g

22 Vegetable Recipes
Nutrition Labels
Recipe Label 4/19/2021 Recipe Label
4/19/2021 Recipe Label
Roasted Brussels with Honey Sauteed Summer Veggie Pesto
Balsamic Glaze Vegetable Frittata Pasta

Nutrition Facts Nutrition Facts Nutrition Facts

Serving size: 3/4 cup (109 g) Serving size: 1/4 frittata (198 g) Serving size: 1 cup (127 g)
Servings Per Container: 4 Servings Per Container: 4 Servings Per Container: 4

Amount per serving Amount per serving Amount per serving

Calories: 125 Fat Calories: 23 Calories: 292 Fat Calories: 180 Calories: 336 Fat Calories: 145

% Daily Value* % Daily Value* % Daily Value*

Total Fat 3g 4% Total Fat 20g 31% Total Fat 17g 25%
Saturated Fat 0g 2% Saturated Fat 9g 44% Saturated Fat 3g 13%
Trans Fat 0g Trans Fat 0g Trans Fat 0g
Cholesterol 310mg 103% Cholesterol 2mg 1%
Cholesterol 0mg 0%
Sodium 341mg 14% Sodium 72mg 3%
Sodium 22mg 1%
Calcium 287mg 29% Calcium 90mg 9%
Calcium 36mg 4%
Potassium 376mg 11% Potassium 402mg 11%
Potassium 320mg 9%
Phosphorus 314mg 31% Phosphorus 186mg 19%
Phosphorus 56mg 6%
Total Carb 9g 3% Total Carb 38g 13%
Total Carb 26g 9%
Dietary Fiber 1g 5% Dietary Fiber 6g 25%
Dietary Fiber 3g 12%
Sugars 2g Sugars 3g
Sugars 20g
Protein 18g 37% Protein 9g 18%
Protein 3g 5%
Vitamin A 31% Vitamin C 48% Vitamin A 71% Vitamin C 25%
Vitamin A 12% Vitamin C 109%
Calcium 29% Iron 11% Calcium 9% Iron 15%
Calcium 4% Iron 7%
*Percent Daily Values are based on a 2,000 calorie *Percent Daily Values are based on a 2,000 calorie
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower diet. Your daily values may be higher or lower
diet. Your daily values may be higher or lower depending on your caloric needs. depending on your caloric needs.
depending on your caloric needs.
Calories: 2,000 2,500 Calories: 2,000 2,500
Calories: 2,000 2,500
Total Fat Less than 65g 80g Total Fat Less than 65g 80g
Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Sat Fat Less than 20g 25g
Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Cholesterol Less than 300mg 300mg
Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Sodium Less than 2,400mg 2,400mg
Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Total Carbohydrate 300g 375g
Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Dietary Fiber 25g 30g
Dietary Fiber 25g 30g
Contains:Milk,Nuts,Wheat

Vegetable Recipes 23
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