Recipes and Menus

Classic Guacamole

Classic Guacamole

Ingredients

• 4 ripe Fresh California avocados, seeded and peeled
• 2 Tbsp lemon juice
• 1 clove garlic, crushed
• 1 tomato, finely chopped
• ¼ Cup finely chopped onion
• ¼ tsp ground cumin
• 3 drops hot pepper sauce
• Tortilla chips

 

Instructions

1. Using a fork, coarsely mash avocado with lemon juice and garlic.

2. Stir in remaining ingredients to blend.

3. Garnish as desired and serve with tortilla chips.

Source: California Avocado Commission

Avocado and Green Onion Party Dip

Preparation Time: 30 minutes
Number of Servings: 7

Ingredients:
1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds

Directions:
Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with cut vegetables, crackers and melba toast rounds.

Source: Produce for Better Health

Preparation Time: 30 minutes
Number of Servings: 7

Ingredients:
1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds

Directions:
Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with cut vegetables, crackers and melba toast rounds.

Source: Produce for Better Health

Versatile Green Onion Dip

4 ounces cream cheese or reduced-fat cream cheese

1/4 cup plain yogurt

3/4 cup coarsely chopped green onion

1/2 cup fresh parsley leaves, chopped

1/4 cup fresh lemon juice

salt

black pepper

Directions:
In a food processor, combine cream cheese, yogurt, green onions and parsley. Use care to dry green onions and parsley before adding to the food processor. Process until the mixture is smooth and light green. Season to taste with lemon juice, salt and pepper.

Delicious with a variety of crackers or cut vegetables such as green peppers, carrots, broccoli, tomatoes, etc.

4 ounces cream cheese or reduced-fat cream cheese

1/4 cup plain yogurt

3/4 cup coarsely chopped green onion

1/2 cup fresh parsley leaves, chopped

1/4 cup fresh lemon juice

salt

black pepper

Directions:
In a food processor, combine cream cheese, yogurt, green onions and parsley. Use care to dry green onions and parsley before adding to the food processor. Process until the mixture is smooth and light green. Season to taste with lemon juice, salt and pepper.

Delicious with a variety of crackers or cut vegetables such as green peppers, carrots, broccoli, tomatoes, etc.

Greek Chicken Wrap with Herb Yogurt Sauce

Greek Chicken Wrap with Herb Yogurt Sauce

Servings: 4
Prep Time: 30 minutes
Cook Time: 11 minutes

Ingredients:

For the sauce
2 cups fat-free plain yogurt
1 cup peeled, seeded and diced cucumber
2 tablespoons chopped fresh dill
1 tablespoon lemon juice
1 tablespoon white vinegar
2 teaspoons minced garlic
1/4 teaspoon salt (optional)

For the wrap
1 (6-ounce) boneless, skinless chicken breast
1 tablespoon light Italian dressing
4 (6-inch) whole wheat pitas
2 cups chopped romaine lettuce
1 medium tomato, chopped
1/2 cup sliced red onion
1/4 cup crumbled Feta cheese
4 kalamata or black olives, pitted and sliced

Preparation:

For the sauce

In a medium bowl, combine all ingredients until blended. Sauce may be made up to 2 hours in advance. Cover and refrigerate until serving.

For the wrap

Place chicken breast in a plastic bag and add Italian dressing. Let the chicken marinate for 15 minutes; pound (using a meat pounder or mallet or the bottom of a skillet) and flatten to about 1/2-inch thickness; and remove chicken.

In a large non-stick skillet over medium heat, cook chicken breast about 5 minutes per side or until nicely browned and cooked through. Place chicken on a cutting board and slice thinly against the grain; set aside.

Warm pitas in microwave oven 30 seconds. Place one pita on a plate and spread 1/2 cup of the lettuce and 1/4 of the chicken slices on top. Sprinkle 1/4 each of the tomato, onion, Feta cheese and olives. Spoon some of the herb sauce over top and fold in edges of pita. Wrap sandwich in parchment or waxed paper for plating and serving. Repeat with remaining pitas. Serve immediately with additional sauce on the side.

Source: 3-A-Day of Dairy

Nutritional Facts:
Calories 350
Fat 7 g
Saturated Fat 3 g
Cholesterol 40 mg
Sodium 670 mg
Calcium 25% Daily Value
Protein 24 g
Carbohydrates 51 g
Dietary Fiber 6 g

Greek Chicken Wrap with Herb Yogurt Sauce

Servings: 4
Prep Time: 30 minutes
Cook Time: 11 minutes

Ingredients:

For the sauce
2 cups fat-free plain yogurt
1 cup peeled, seeded and diced cucumber
2 tablespoons chopped fresh dill
1 tablespoon lemon juice
1 tablespoon white vinegar
2 teaspoons minced garlic
1/4 teaspoon salt (optional)

For the wrap
1 (6-ounce) boneless, skinless chicken breast
1 tablespoon light Italian dressing
4 (6-inch) whole wheat pitas
2 cups chopped romaine lettuce
1 medium tomato, chopped
1/2 cup sliced red onion
1/4 cup crumbled Feta cheese
4 kalamata or black olives, pitted and sliced

Preparation:

For the sauce

In a medium bowl, combine all ingredients until blended. Sauce may be made up to 2 hours in advance. Cover and refrigerate until serving.

For the wrap

Place chicken breast in a plastic bag and add Italian dressing. Let the chicken marinate for 15 minutes; pound (using a meat pounder or mallet or the bottom of a skillet) and flatten to about 1/2-inch thickness; and remove chicken.

In a large non-stick skillet over medium heat, cook chicken breast about 5 minutes per side or until nicely browned and cooked through. Place chicken on a cutting board and slice thinly against the grain; set aside.

Warm pitas in microwave oven 30 seconds. Place one pita on a plate and spread 1/2 cup of the lettuce and 1/4 of the chicken slices on top. Sprinkle 1/4 each of the tomato, onion, Feta cheese and olives. Spoon some of the herb sauce over top and fold in edges of pita. Wrap sandwich in parchment or waxed paper for plating and serving. Repeat with remaining pitas. Serve immediately with additional sauce on the side.

Source: 3-A-Day of Dairy

Nutritional Facts:
Calories 350
Fat 7 g
Saturated Fat 3 g
Cholesterol 40 mg
Sodium 670 mg
Calcium 25% Daily Value
Protein 24 g
Carbohydrates 51 g
Dietary Fiber 6 g

Red Pepper Mango Onion Sauce Recipe

Red Pepper Mango Onion Sauce
Makes 6 servings.

Ingredients:
1-1/4 cups chopped onion
1 cup chopped red bell pepper
1 Tbsp. oil
3/4 cup fresh mangos, peeled & cubed
1 cup mango nectar
1 Tbsp. fresh ginger, minced
2 tsp. balsamic vinegar
1/4 tsp. crushed red pepper flakes
1 Tbsp. flour

Directions: Saute' onions and red bell pepper over medium heat for 5-8 minutes until soft. Stir in flour. Add mango, mango nectar, ginger, vinegar and red pepper flakes. Cook, stirring over medium heat until sauce boils and is thickened. Serve hot over chicken, fish or pork.

National Onion Association

Red Pepper Mango Onion Sauce
Makes 6 servings.

Ingredients:
1-1/4 cups chopped onion
1 cup chopped red bell pepper
1 Tbsp. oil
3/4 cup fresh mangos, peeled & cubed
1 cup mango nectar
1 Tbsp. fresh ginger, minced
2 tsp. balsamic vinegar
1/4 tsp. crushed red pepper flakes
1 Tbsp. flour

Directions: Saute' onions and red bell pepper over medium heat for 5-8 minutes until soft. Stir in flour. Add mango, mango nectar, ginger, vinegar and red pepper flakes. Cook, stirring over medium heat until sauce boils and is thickened. Serve hot over chicken, fish or pork.

National Onion Association

Pretty Darn Quick BBQ Ribs

PDQ BBQ Ribs

While this simple and tasty recipe calls for oven baking we tested it in slow-cooker and loved the results. Just place everything in on LOW in your cooker for 8-10 hours. Make suitable adjustments for cooking on HIGH.

The ribs bake in a thick and tangy sauce that requires less than five minutes to prepare.

3/4 cup catsup
1/2 cup light molasses
1/2 cup Florida grapefruit juice
3 tablespoons light brown sugar
1 teaspoon Dijon-style mustard
2 pounds country style pork spare ribs

Combine first five ingredients in pint jar with cover. Shake well. Place spare ribs in oven-proof 9"x9" pan. Pour barbecue sauce over meat. Bake in preheated 350 degree oven 1-1/2 to 2 hours.
From the The Florida Department of Citrus' website FloridaJuice.com

PDQ BBQ Ribs

While this simple and tasty recipe calls for oven baking we tested it in slow-cooker and loved the results. Just place everything in on LOW in your cooker for 8-10 hours. Make suitable adjustments for cooking on HIGH.

The ribs bake in a thick and tangy sauce that requires less than five minutes to prepare.

3/4 cup catsup
1/2 cup light molasses
1/2 cup Florida grapefruit juice
3 tablespoons light brown sugar
1 teaspoon Dijon-style mustard
2 pounds country style pork spare ribs

Combine first five ingredients in pint jar with cover. Shake well. Place spare ribs in oven-proof 9"x9" pan. Pour barbecue sauce over meat. Bake in preheated 350 degree oven 1-1/2 to 2 hours.
From the The Florida Department of Citrus' website FloridaJuice.com