March Vegetable of the Month!!!

Vegetable of the Month: Leeks and Green Onions

This month’s vegetable of the month highlights two often forgotten members of the onion family ― Leeks and Green onions (scallions). Leeks and green onions look similar they both have bulbous-like ends, fringed roots, and long leaves. These vegetables have an established food history, with usage from European to Asian cuisines, thus illustrating their versatile nature. Click here to learn more about these delicious veggies such as selection, storage and preparation. Also please try the recipe below.

Potatoes and Leeks with Chicken
Makes 8 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health/Prince Edward Island Potato Board

Ingredients

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.

March Fruit of the Month!!!

The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for March is: "Exotic Winter Fruit".
Exotic fruits are becoming more available throughout the year in the United States. Many of the fruits described below are grown in the Southern Hemisphere, where our winter is their summer. Importing fruits from countries such as New Zealand allows Americans the opportunity to try new fruits all year round. Click here to learn more about exotic fruits and then try the delicious recipe below.

Tropical Fruit Salad with Guava Sauce
Makes 4 servings

Each serving equals 1 1/2 cups of fruit or vegetables

Ingredients

2 bananas, sliced
1 ripe pear, sliced
4 kiwis, peeled and sliced
2 cups sliced strawberries
2 feijoas
2 Tbsp orange juice concentrate
1 ripe guava

Combine all of the ingredients, except for the juice and guava, in a large serving bowl. Peel and slice the guava into quarters and place in a blender with the orange juice concentrate. Puree until smooth. Pour the mixture through a sieve to remove the seeds and pour over the fruit salad.

Nutritional analysis per serving: Calories 212, Fat 2g, Calories from Fat 6%, Protein 3g, Carbohydrates 52g, Fiber 9g, Cholesterol 0mg, Sodium 8mg.