Veggie Good

Here are some great healthy veggie-centric main dish recipes for you to try! Each one delivers roughly 4 of your 11 daily servings of vegetables and fruit.

Main Dishes

-Each of these four variations of a basic stir-fry evokes a different cuisine. The instructions:

1. Sauté vegetables, spices, any garlic, and the protein in the oil.
2. Season with salt (if listed) and toss in any herbs listed.
3. Garnish with any raw vegetables, lettuce, or Parmesan listed.

 CURRY

• 1 tsp. curry powder
• 2 cloves garlic, minced
• 1 tsp. grated ginger
• 1 large ripe tomato
• 2+ cups veggies (bell peppers, cauliflower, onions, carrots, mushrooms, peas)
• 6 oz. chicken or ½ cup cooked lentils
• 1 tbs. canola oil
• 1/8 tsp. salt
• ½ cup cooked brown rice

STIR-FRY

• 2+ cups veggies (snow peas, broccoli, carrots, onions, mushrooms, celery)
• 6 oz. chicken or 4 oz. extra-firm tofu
• 1 tbs. reduced-sodium teriyaki sauce (or other stir-fry sauce)
• 1 tbs. peanut oil
• ½ cup cooked brown rice

FAJITAS

• 1+ cup veggies (onions, bell pepper, mushrooms, zucchini)
• 6 oz. chicken or ½ cup canned black beans
• 1 tsp. chili powder
• 1 tbs. canola oil
• 1/8 tsp. salt
• 4 sprigs cilantro
• ½ cup raw veggies (tomatoes, avocado. Onion)
• Fresh lime juice to taste
• ½ cup shredded cabbage or romaine
• 1 6 inch whole wheat tortilla

RATATOUILLE

• 2 cloves garlic
• 1 tbs. extra-virgin olive oil
• 2+ cups veggies (eggplant, bell peppers, onions, zucchini)
• ½ cup diced tomatoes
• ½ cup canned chickpeas
• 1/8 tsp. salt
• 2 sprigs basil
• 2 tbs. freshly grated Parmesan
• ½ cup cooked bulgur

—Kate Sherwood

Next week we’ll have some Main Dish Salads for you –

The week after that, we’ll have some Healthy Dressings.