Recipes by Season

More winter recipes coming soon, but enjoy this seasonal favorite:

ROSEMARY ROASTED BUTTERNUT SQUASH
Ingredients

1 medium butternut squash, peeled, seeded, and cut into ¾ inch cubes
1 medium carrot, peeled and cut into ½ inch cubes
1 small onion, peeled and chopped
1 ½ tablespoon fresh rosemary, chopped
1 tablespoon olive, canola, or vegetable oil
½ teaspoon salt
Black pepper, to taste

Instructions
1. Preheat oven to 400°F.
2. In a medium bowl, toss butternut squash, carrot, onion, rosemary, and oil together until evenly coated with oil and herbs. Season with salt and pepper.
3. Spread mixture out evenly onto a non-stick baking sheet and roast until tender, about 30 minutes.
Makes: 4 servings.

Nutrition Information:
CALORIES 150 (23% from fat); FAT 3.5g (sat 0.5g); CHOLESTEROL 0mg; SODIUM 310mg; CARBOHYDRATE 30g; FIBER 5g; PROTEIN 3g; CALCIUM 10%; IRON 10%

More spring recipes coming soon, but enjoy this seasonal favorite:

ASPARAGUS & CHICKEN PASTA
Ingredients

1 pound pasta
1 tablespoon olive oil
4, 4-ounce skinless chicken breasts, cut into thin strips
8 asparagus spears, cut into 2-inch pieces
1 teaspoon dried basil
½ teaspoon salt
½ teaspoon black pepper
¼ cup vegetable or chicken broth
½ cup parmesan cheese (optional)

Instructions
1. Cook the pasta according to package directions. Drain and set aside.
2. Heat oil in a large skillet over medium heat. Add chicken and cook, stirring, until lightly browned, 5 to 7 minutes. Add asparagus and basil and cook until softened, 3 minutes.
3. Add salt, pepper, and broth; bring to a boil over high heat, then reduce heat to medium. Simmer until liquid is almost gone and chicken is cooked through, 3 to 4 minutes.
4. Add cooked pasta and cheese to skillet; toss to coat and serve immediately.
Makes: 6 servings

Nutrition Information:
CALORIES 270 (19% from fat); FAT 6g (sat 1g); CHOLESTEROL 65mg; SODIUM 290mg; CARBOHYDRATE 25g; FIBER 2g; PROTEIN 28g; CALCIUM 2%; IRON 15%

More summer recipes coming soon, but enjoy this seasonal favorite:

ASIAN GREEN BEAN SALAD
Salad ingredients
3 ounces uncooked linguine
1 pound green beans, trimmed
2 cups celery, sliced
1 cup red bell pepper, thinly sliced
½ cup green onions, chopped
1/3 cup fresh cilantro, chopped

Dressing ingredients
¼ cup rice wine vinegar
¼ cup low-sodium soy sauce
2 tablespoons sesame oil
2 tablespoons fresh ginger, peeled and grated
½ tsp sugar
¼ tsp ground black pepper
3 garlic cloves, minced

Instructions
1. To prepare salad, break linguine in half and cook according to package directions (omit salt and fat). Add beans during last 3 minutes of cooking. Drain and rinse with cold water. Place mixture in large bowl. Stir in celery, bell pepper, onions, and cilantro.
2. To prepare dressing, combine all dressing ingredients in a small bowl. Whisk until blended.
3. Add dressing to salad, toss well.
Makes: 8 servings

Nutrition Information:
CALORIES 110 (27% from fat); FAT 4g (sat 0.5g); CHOLESTEROL 0mg; SODIUM 410mg; CARBOHYDRATE 16g; FIBER 2g; PROTEIN 3g; CALCIUM 2%; IRON 4%

More fall recipes coming soon, but enjoy this seasonal favorite:

RATATOUILLE
Ingredients

1 onion, sliced into thin rings
2 cloves of garlic, minced
½ medium eggplant, cubed
1 zucchini, cubed
1 medium yellow squash, cubed
1 green bell pepper, seeded and cubed
½ yellow bell pepper, diced
½ chopped red bell pepper
1 roma (plum) tomato, chopped
2 tablespoons olive or vegetable oil
1 bay leaf
1 tablespoon chopped parsley
2 sprigs thyme
Salt and pepper to taste

Instructions
1. Heat 1 tablespoon of oil in a large pot over medium-low heat. Add onions and garlic and cook until soft.
2. In a large skillet, heat 1 tablespoon of oil and sauté the zucchini until slightly browned. Remove zucchini from skillet and place in pot with the onions and garlic.
3. Sauté all remaining vegetables, adding additional oil as needed. Add vegetables to pot after sautéing.
4. Add the bay leaf, thyme, and salt and pepper. Cover the pot. Cook over medium heat for 15-20 min.
5. Add the chopped tomatoes and parsley, cook for another 10-15 min. Stir occasionally.
6. Remove the bay leaf and enjoy.
Makes: 6 servings

Nutrition Information:
CALORIES 90 (50% from fat); FAT 5g (sat 0.5g); CHOLESTEROL 0mg; SODIUM 45mg; CARBOHYDRATE 10g; FIBER 3g; PROTEIN 2g; CALCIUM 2%; IRON 4%

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