Make Half Your Plate Fruits & Veggies
|A colorful, casual meal that’s surprisingly simple to prepare.|
|Recipe Cost for 4 People: $12.37 ($3.09/serving)*|
|Preparation Time: 45 minutes|
Sweet Potato Oven Fries
|Place oven rack in center, heat oven to 425°F. Wash and scrub sweet potatoes, slice into wedges, length-wise. In a large bowl, toss potato wedges with canola oil and seasoning. Spread on cookie sheet. Roast in the oven, turning occasionally, until tender and golden brown, about 30-40 minutes.
While sweet potatoes are roasting, prepare salmon burgers. Drain salmon; place in a medium mixing bowl and flake. Fold in green onions and red pepper, crushed crackers, lemon juice, egg whites and yogurt. Shape into 4 patties. Coat large nonstick skillet lightly with cooking spray; heat. Cook salmon burgers until golden brown, turn and continue cooking until other side is golden brown. Serve burgers with sliced tomatoes and lettuce, and sweet potato oven fries.
Complete this Healthy Plate: Serve with whole wheat buns and 8 oz 100% berry juice blend.
|Fruits & Veggies per Serving
|Nutrition Information per Serving:|
Total Fat: 14g
Saturated Fat: 2g
% of Calories from Fat: 26%
% Calories from Sat Fat: 4%
Dietary Fiber: 11g
|Each serving provides: An excellent source of protein, fiber, potassium, calcium, vitamin A, vitamin C, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, magnesium, and copper, and a good source of iron, folate, zinc, and iodine.|
*Retail prices, Boulder, Colorado, September 2011
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