BREAKFAST

Strawberry-Banana Smoothie

   1 Serving 



1 (6 ounce) container vanilla

low-fat yogurt
1 cup ice cubes
1 kiwi fruit, peeled and sliced (optional) 
4 cups sliced fresh strawberries

1 medium banana, sliced 
Preparation  
15 m
Ready In
15 m


In a blender, combine strawberries, banana, and yogurt; cover and blend until smooth. With blender running, add ice cubes, one at a time, through hole in the lid; blend until smooth. Pour into 8 small glasses. If desired, garnish with kiwi fruit; serve immediately.

Nutrition information
Per serving: 54 calories; 1 g fat(0 g sat); 2 g fiber; 12 g carbohydrates; 2 g protein; 23 mcg folate; 1 mg cholesterol; 8 g sugars; 27 IU vitamin A; 44 mg vitamin C; 49 mg calcium; 0 mg iron; 15 mg sodium; 210 mg potassium
Serving size: ½ cup
Exchanges: 1 fruit Carbohydrate
Nutrition Bonus: Vitamin C (73% daily value))





      LUNCH  

Slow-Cooker Vegetable  Soup   

8 servings



1 medium onion, chopped

2 medium carrots, chopped

2 stalks celery, chopped

12 ounces fresh green beans,

(cut into ½-inch pieces)

4 cups chopped kale

2 medium zucchini, chopped


4 Roma tomatoes, seeded

and chopped

2 cloves garlic, minced

2 (15 ounce) cans no-salt-added cannellini or other white beans, rinsed


4 cups low-sodium chicken

broth or low-sodium

vegetable broth


2 teaspoons salt

½ teaspoon ground pepper
2 teaspoons red-wine vinegar


8 teaspoons prepared pesto

Preparation


35 m


Ready In


4 h 35 m


Combine onion, carrots,


celery, green beans, kale,


zucchini, tomatoes, garlic,


white beans, broth, salt and


pepper in a 6-quart or larger


slow cooker. Cook on High for


4 hours or Low for 6 hours. Stir


in vinegar and top each


serving of soup with 1


teaspoon pesto.


Equipment:


6-quart or larger


slow cooker


To make ahead: Prepare


through Step 1 and refrigerate


for up to 5 days or freeze for


up to 6 months; finish Step 2


just before serving.

Nutrition information


Serving size: 1½ cups


Per serving: 174 calories; 4 g


fat(1 g sat); 8 g fiber; 26 g


carbohydrates; 10 g protein; 52


mcg folate; 0 cholesterol; 5 g


sugars; 0 g added sugars; 4,134


IU vitamin A; 30 mg vitamin C;


102 mg calcium; 3 mg iron;


733 mg sodium; 763 mg


potassium


Nutrition Bonus: Vitamin A


(83% daily value), Vitamin C


(50% dv)


Carbohydrate Servings: 1½


Exchanges: 2 vegetable, 1


lean-fat protein, 1 starch


DINNER 
 Roast Chicken &

       Sweet Potatoes     

4 servings 



2 tablespoons whole-grain or Dijon mustard

2 tablespoons chopped fresh thyme   **or**
2 teaspoons dried
2 tablespoons extra-virgin olive oil, divided 
½ teaspoon salt, divided
½ teaspoon freshly ground pepper, divided
1½-2 pounds bone-in chicken thighs, skin removed
2 medium sweet potatoes, peeled and cut into 1-inch pieces
1 large red onion,

(cut into 1-inch wedges)
Preparation
15 m
Ready In
45 m
Position rack in lower third of oven; preheat to 450°F. Place a large rimmed baking sheet in the oven to preheat. Combine mustard, thyme, 1 tablespoon oil and ¼ teaspoon each salt and pepper in a small bowl; spread the mixture evenly on chicken. Toss sweet potatoes and onion in a bowl with the remaining 1 tablespoon oil and ¼ teaspoon each salt and pepper. Carefully remove the baking sheet from the oven and spread the vegetables on it. Place the chicken on top of the vegetables. Return the pan to the oven and roast, stirring the vegetables once halfway through, until the vegetables are tender and beginning to brown and an instant-read thermometer inserted into a chicken thigh registers 165°F, 30 to 35 minutes.
Nutrition information
Per serving: 408 calories; 17 g fat(4 g sat); 5 g fiber; 34 g carbohydrates; 27 g protein; 32 mcg folate; 86 mg cholesterol; 12 g sugars; 0 g added sugars; 22,431 IU vitamin A; 26 mg vitamin C; 75 mg calcium; 3 mg iron; 554 mg sodium; 636 mg potassium
Nutrition Bonus: Vitamin A (449% daily value), Vitamin C (43% dv)
Carbohydrate Servings: 2½
Exchanges: 1½ starch, 1½ vegetable, 4½ lean meat, 1½ fat