Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Salmon Burgers & Sweet Potato Fries : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

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

  • 4 large sweet potatoes (yams)
  • 1½ tbsp canola oil
  • 1 tbsp lemon pepper seasoning blend, like Mrs. Dash

Salmon Burgers

  • 1 14.75-ounce can pink or red salmon
  • 2 green onions, chopped
  • ½ cup chopped red bell pepper
  • 8 crackers, unsalted tops (saltine-like), crushed
  • 2 tsp lemon juice
  • Egg whites from 2 eggs, whisked
  • 2 tbsp plain low-fat yogurt
  • ¼ tsp ground black pepper
  • Cooking spray
  • 4 whole wheat buns
  • Bibb lettuce, 8 leaves
  • 2 medium tomatoes, sliced
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.
 
Serves: 4
 
Fruits & Veggies per Serving
1.5 Cups
 
Nutrition Information per Serving:
Calories: 490
Total Fat: 14g
Saturated Fat: 2g
% of Calories from Fat: 26%
% Calories from Sat Fat: 4%
Protein: 25g
Carbohydrates: 69g
Cholesterol: 45mg
Dietary Fiber: 11g
Sodium: 590mg
 
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

SweetPotatoUSA.orgJuiceProducts.orgAboutSeaFood.com

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