Zucchini, Red Pepper, and Sweet Potato Frittata

Frittatas are healthy, easy, and packed with protein. Our zucchini, red pepper, sweet potato frittata recipe is loaded with fresh veggies and tastes delicious.

Total Time: 41 min.

Prep Time: 15 min.

Cooking Time: 26 min.

Yield: 4 servings

Ingredients:

2 tsp. olive oil

3 medium zucchini, thinly sliced

1 medium red bell pepper, chopped

½ medium onion, chopped

1 cooked medium sweet potato, cut into 1-inch cubes

¼ cup chopped fresh basil

¼ tsp. sea salt

6 large eggs, lightly beaten

Preparation:

1. Heat oil in a 10-inch nonstick skillet over medium heat.

2. Add zucchini, bell pepper, and onion; cook, stirring frequently, for 2 minutes, or until zucchini is tender.

3. Add sweet potato, basil, and salt. Increase heat to medium-high; cook, stirring frequently, for about 30 to 60 seconds, or until the moisture has evaporated. Reduce heat to medium-low.

4. Add eggs to vegetable mixture. Mix until combined; cook, without stirring, for about 2 to 3 minutes, or until the bottom is light golden. As it cooks, lift the edges and tilt skillet so uncooked eggs flow to the edges.

5. Reduce heat to low; continue cooking, covered, for 15 to 18 minutes, or until knife inserted in center comes out clean.

6. Garnish with reserved basil; serve immediately.

Roasted Winter Vegetables

Roasting winter vegetables makes them sweeter and even more delicious.

Total Time: 1 hr. 5 min.

Prep Time: 25 min.

Cooking Time: 40 min.

Yield: 8 servings, about 1¼ cups each

Ingredients:

1 lb. winter squash, peeled, seeded, cut into 1½-inch pieces

1 lb. parsnips, peeled, cut into 1½-inch pieces

1 large sweet potato, peeled, cut into 1½-inch pieces

2 large carrots, cut into 1½-inch pieces

2 medium beets, cut into 1½-inch pieces

2 medium yellow onions, peeled, quartered

5 tsp. olive oil

2 Tbsp. chopped fresh thyme (or 2 tsp. dried thyme)

1 tsp. sea salt (or Himalayan salt)

½ tsp. ground black pepper

Preparation:

1. Preheat oven to 425°F.

2. Line two large baking sheets with foil. Set aside.

3. Combine squash, parsnips, sweet potato, carrots, beets, and onions in a large bowl; mix well.

4. Add oil, thyme, salt, and pepper; toss gently to blend. Divide vegetables between prepared baking sheets.

5. Bake, mixing twice, for 35 to 40 minutes, or until tender and golden brown.

Chicken, Apple, and Sweet Potato Salad

With its crunchy pecans, apples, and sweet potato, this protein-rich salad features many of your favorite fall flavors.

Total Time: 2 hrs. 52 min.

Prep Time: 15 min.

Cooking Time: 37 min.

Yield: 6 servings

Ingredients:

6 Tbsp. balsamic vinegar

1 Tbsp. stoneground mustard

1 tsp. raw honey

6½ tsp. olive oil, divided use

8 oz. raw chicken breast, boneless, skinless, sliced

1 medium sweet potato, peeled, sliced

1 medium apple, peeled, cored, sliced

½ tsp. ground cinnamon

Nonstick cooking spray

1 head green leaf lettuce, torn or chopped

2 Tbsp. crumbled feta cheese

2 Tbsp. raw pecan pieces, toasted

Preparation:

1. Preheat oven to 425° F.

2. Combine vinegar, mustard, and honey in a medium bowl; whisk to blend.

3. Slowly add 6 tsp. oil, whisking continuously until blended.

4. Place one third vinegar mixture in resealable bag. Add chicken; mix well. Marinate, refrigerated, for at least 2 hours. Set aside remaining vinegar mixture for salad dressing.

5. While chicken is marinating, combine sweet potato, apple, cinnamon, and remaining ½ tsp. oil in a medium bowl; toss to blend. Place on baking sheet lightly coated with spray. Bake for 10 minutes, turn, bake an additional 10 to 15 minutes, or until tender. Set aside to cool.

6. Remove chicken from marinade; discard used marinade.

7. Place chicken on baking sheet lightly coated with spray. Bake for 8 to 12 minutes, or until cooked through. Set aside to cool.

8. Combine lettuce, sweet potato mixture, chicken, cheese, and pecans; toss gently to blend.

9. Drizzle with remaining dressing; toss gently to blend.

10. Divide evenly between six serving plates.

Note: Apples can be peeled if you prefer.

Sweet Potato Salad

This salad is topped with hearty sweet potatoes. They’re a superfood high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch! 

Total Time: 1 hour 15 min.

Prep Time: 15 min.

Cooking Time: 30 min.

Yield: 2 servings

Ingredients:

1 Tbsp. extra-virgin olive oil

1½ tsp. red wine vinegar

1 tsp. fresh lemon juice

½ tsp. raw honey (or pure maple syrup)

1 dash Himalayan salt (or sea salt)

1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)

1 medium baked sweet potato, peeled and cut into ½-inch cubes

1 medium green apple, diced

½ medium red bell pepper, diced

1 stalk green onion, finely sliced

2 Tbsp. finely chopped fresh cilantro

4 cups fresh arugula

2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)

Preparation:

1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend.

Set aside.

2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.

3. Drizzle dressing over sweet potato mixture; toss gently to blend.

4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.

Pumpkin Chili

Pumpkin is the star of this belly-warming vegetarian chili that has only 96 calories per serving!

Total Time: 55 min.

Prep Time: 15 min.

Cooking Time: 40 min.

Yield: 8 servings, about 1½ cups each

Ingredients

1 tsp. olive oil

1 medium onion, chopped

1 medium red bell pepper, chopped

1 medium carrot, sliced

2 cloves garlic, finely chopped

Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

1 Tbsp. chili powder

½ tsp. ground cumin

2 cups low-sodium organic vegetable broth

1 (14.5-oz) can diced tomatoes

1 (15-oz.) can kidney beans, drained, rinsed

½ cup pure pumpkin puree

4 cups cubed raw pumpkin (½-inch cubes)

8 Tbsp. nonfat plain Greek yogurt (optional)

2 Tbsp. chopped fresh Italian parsley (for garnish; optional)

Preparation:

1. Heat oil in large saucepan over medium-high heat.

2. Add onion, bell pepper, and carrot; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.

3. Add garlic; cook, stirring frequently, for 1 minute.

4. Season with salt and pepper if desired.

5. Add chili powder, cumin, broth, tomatoes, beans, and pumpkin; cook, stirring occasionally, for 15 to 20 minutes.

6. Add pumpkin; cook, stirring occasionally, for 10 to 15 minutes or until pumpkin is soft.

7. Top each serving with 1 Tbsp. yogurt and a sprinkle of parsley if desired.

Chunky Vegetable Chili Recipe

Chunky Vegetable Chili

Cook up this chili for a serious serving of veggies!

Total Time: 55 min.
Prep Time: 15 min.
Cooking Time: 40 min.
Yield: 6 servings
Ingredients:
2 tsp. olive oil
2 medium sweet potatoes, peeled, cubed
1 medium onion, chopped
1 medium yellow bell pepper, coarsely chopped
1 Tbsp. chile powder
1 tsp. ground cumin
1 (28-oz.) can whole tomatoes, undrained
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (8-oz.) can tomato sauce, no sugar added
1 medium zucchini, cubed
6 Tbsp. nonfat plain yogurt
Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add sweet potatoes, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add chile powder, cumin, tomatoes, chickpeas, beans, and tomato sauce. Bring to a boil. Reduce heat to low; gently boil, stirring occasionally, for 20 minutes.
4. Add zucchini; cook, stirring occasionally, for 6 to 10 minutes, or until zucchini is tender.
5. Top each serving with 1 Tbsp. yogurt.

Calories: 216

Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 876 mg

Carbs: 39 g

Fiber: 10 g

Sugars: 10 g

Protein: 10 g

Sweet Potato Salad

This salad is topped with hearty sweet potatoes--a superfood that is high in beta-carotene, potassium, and manganese. Pumpkin seeds add extra crunch!

Total Time: 1 hour 15 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 2 servings
Ingredients:
1 Tbsp. extra-virgin olive oil
1½ tsp. red wine vinegar
1 tsp. fresh lemon juice
½ tsp. raw honey (or pure maple syrup)
1 dash Himalayan salt (or sea salt)
1 tsp. chopped fresh herbs (like basil, oregano or parsley) (to taste; optional)
1 medium baked sweet potato, peeled and cut into ½-inch cubes
1 medium green apple, chopped
½ medium red bell pepper, chopped
1 stalk green onion, finely sliced
2 Tbsp. finely chopped fresh cilantro
4 cups fresh arugula
2 Tbsp. pumpkin seed kernels, toasted (or chopped raw walnuts)
Preparation:
1. Combine oil, vinegar, lemon juice, honey, salt, and herbs (if desired) in a medium bowl; whisk to blend. Set aside.
Set aside.
2. Combine sweet potato, apple, bell pepper, onion, and cilantro in a large bowl; mix well.
3. Drizzle dressing over sweet potato mixture; toss gently to blend.
4. Place even amounts of arugula on two serving plates; top each with sweet potato mixture and sprinkle with pumpkin seeds.

Tip: Bake fork-pierced sweet potato at 450° F for 30 to 40 minutes or until just tender. Do not over bake; cool.
Nutritional Information (per serving):

Calories: 236

Fat: 11 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 194 mg

Carbohydrate: 32 g

Fiber: 6 g

Sugar: 16 g

Protein: 5 g