Mason County News
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Family Times
Wednesday, September 2, 2009 • Posted September 2, 2009

How to Make Your Meals Last Using Fruits & Vegetables

Cabbage: Use the head to make coleslaw; Use the other half in Cabbage Rolls.

Carrots: Cut half the carrots in the bag to use as carrot sticks for snacks. Use the other half for Carrot Salad or in a stir-fry.

Sweet potatoes and potatoes: One pound will provide about 4 servings. Try some baked sweet potato fries for a delicious change of pace.

Broccoli: One pound of fresh broccoli will provide about 5 servings of cooked spears. Use the stalk in a vegetable soup or shred and add to salads or slaw.

Cauliflower: A medium head may provide about 9-10 servings of cooked cauliflower. Use half the head to make mashed cauliflower. Use the other half in soup.

Beans: Include legumes such as black beans, kidney beans, etc. in at least 1 or 2 meals per week.

Apples: Great as a grab and go snack. Make baked apples for dessert.

Oranges: Great to take along as a snack. Add some orange slices to a spinach salad.

Grapefruit: Share one with someone. Serve grapefruit sections with a dollop of your favorite sherbet for dessert.

Bananas: The classic grab and go snack. Add a sliced banana to canned fruit cocktail.

Grapes: Stretch chicken salad by adding grapes. Freeze grapes for a different sweet treat.

Watermelon: A watermelon goes a long way. Try this fun recipe:

Maple Citrus Watermelon Glazed Chicken: Serves 8

Watermelon Glaze

2 cups watermelon puree

Juice from 3 fresh lemons

1 tablespoon lemon zest

cup maple syrup

1/2 teaspoon cinnamon

Simmer ingredients together in a heavy saucepan for 20 minutes or until sauce is thick.


Skinless boneless chicken breast splits

2 cups pineapple juice

cup soy sauce

1 tablespoon minced fresh ginger

3 cloves minced fresh garlic

Place the chicken in a large zipper lock bag with rest of the ingredients and seal tightly. Allow to marinate at least 2 hours or up to 12. Discard marinade. Grill chicken until cooked and arrange on a warm platter. Pour the watermelon glaze over the chicken and serve immediately.

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