Ingredient: Carrots

Minestrone Soup

Ingredients:
• 3 C. reduced-sodium vegetable or chicken broth
• 1 (28 ounce) can diced tomatoes or fresh tomatoes.
• 1 (15 ounce) can beans, drained
• 2 carrots, peeled and chopped
• 1 celery stock, chopped
• Bay leaves, sage, thyme
• Salt and pepper
• 2 C. cooked whole wheat pasta
• 1 medium squash, chopped
• 1 C.cauliflower, chopped
• Examples of other vegetables you can add: broccoli, green beans, potato, bell pepper.

Directions:
In a pot, combine broth, tomatoes, beans, carrots, celery, onion, cauliflower, bay leaves and ½ teaspoon each salt and pepper. Cover and cook on low for 6 hours or on high for 4 hours. Thirty minutes before the soup is done cooking, add pasta and squash. Cover and cook 30 more minutes. Remove bay leaves and season to taste. Serves 4.

Rainbow Salad (Ensalada de Arcoíris )

Ingredients:
• 5 cups green or purple cabbage (about ½ medium size head)
• 2 cups broccoli, chopped
• 2 apples, chopped
• 2 carrots, shredded
• Low-fat Asian or Italian dressing

Directions:
Toss all ingredients together. Serve and enjoy. Grill or bake them in your favorite recipes

Ingredientes:
• 5 tazas de repollo verde o morado (aproximadamente ½ cabeza de tamaño mediano)
• 2 tazas de brócoli picado
• 2 manzanas picadas
• 2 zanahorias, ralladas
• Aderezo italiano bajo en grasa

Direcciones:
Mezcle todos los ingredientes juntos. Servir y disfrutar.

Roasted Root Vegetables

Ingredients:
• 4 medium-sized root vegetables (choose a variety from potatoes, turnips, beets, or rutabagas)
• 2 chopped carrots
• 1 medium chopped onion
• 1/4 cup vegetable oil. Season with salt and pepper, or your favorite spices

Directions:
Preheat oven to 350˚ F. Cut vegetables into large, same sized chunks. Place vegetables in a medium bowl and pour oil on top. Add salt and pepper or seasoning and mix well. Spread an even layer on a baking sheet. Bake for about 1 hour or until tender. Serve warm or cold.

Microwaved Steamed Carrots (Zanahorias al Vapor Microondas)

Ingredients:
• 1 pound thinly sliced carrots
• 1 tablespoon water

Directions:
Place carrots and water in a microwave safe dish. Cover and microwave on high 4-6 minutes, until tender. Uncover carefully, carrots will be hot.

Ingredientes:
• 1 libra zanahorias, cortadas finas
• 1 cucharada de agua

Direcciones:
Coloque las zanahorias y el agua en un plato para microondas. Cubra el plato y cocina en alto 4-6 minutos, hasta que estén tiernos. Descubra con cuidado, las zanahorias estarán calientes.

Classic Carrot Salad (Ensalada Clásica de Zanahoria)

Ingredients:
• 3-4 cups of grated carrots
• 1/2 cup of raisins
• 1 large apple, chopped
• 1/4 cup low fat mayonnaise or plain yogurt

Directions:
Combine all ingredients in a medium sized bowl.

Ingredientes:
• 3-4 tazas de zanahoria rallada
• 1/2 taza de pasitas
• 1 manzana, picada en trocitos
• 1/4 taza de mayonesa baja en grasa o yogur sin sabor

Direcciones:
Combine todos los ingredientes en un sartén.

Chicken Cabbage Salad (Ensalada de Pollo con Repollo)

Ingredients:
• 4 cups cabbage, shredded
• 1 pound carrots, thinly sliced
• 2 cups chicken, cooked shredded
• 1 cup low fat mayo or salad dressing
• 2 apples or pears, chopped
• Salt and pepper to taste

Directions:
Mix all ingredients in a large bowl.

Ingredientes:
• 4 tazas de repollo, rallado
• 1 libra de zanahorias, en rodajas finas
• 2 tazas de pollo, cocido y rallado
• 1 taza de mayonesa baja en grasa o aderezo
• 2 manzanas o peras, picada
• Sal y pimienta al gusto

Direcciones:
Mezcla todos los ingredientes en un recipiente grande.

Stuffed Peppers (Pimientos Rellenos)

Ingredients:
• 2 bell peppers, cut length wise, remove seeds
• 2 zucchini or yellow squash, sliced
• 2 carrots, sliced
• 1 cup rice, cooked
• 2 tablespoons oil
• 1/4 cup cheese, shredded (optional)
• Salt and pepper to taste

Directions:
Heat oil in pan over medium heat. Add squash or zucchini and carrots, sauté 7-10 minutes. Add cooked rice, stir frequently. Season with salt and pepper to taste. Spoon into bell pepper halves. Optional: sprinkle cheese.

Ingredientes:
• 2 pimientos, cortados a lo largo, sin semillas
• 2 calabazas, en rodajas
• 2 zanahorias, rebanadas
• 1 taza arroz, cocido
• 2 cucharaditas de aceite
• 1/4 taza de queso, rallado (opcional)
• Sal y pimienta al gusto

Direcciones:
Caliente el aceite en una sartén a fuego medio. Añada la calabaza y zanahorias, saltée 7-10 minutos. Añada el arroz cocido, revuelva con frecuencia. Sazone con sal y pimienta al gusto. Cuchara en mitades de pimiento. Opcional: espolvoree el queso.

Shepherd’s Pie – By Chef Ryan Scott

Yield: 6 Servings
Total cost for 6 servings: $10.45
Cost per serving: $1.72

Price – Ingredients
For the topping:
$2.58 – 2 pounds russet potatoes, peeled and cubed
$0.22 – tablespoons butter
$0.33 – ½ cup half and half
$0.29 – 1 egg yolk
$0.15 – 2 carrots, chopped
For the meat filling:
$0.44 – 2 tablespoons olive oil
$4.49 – 1 ½ pounds ground beef
$0.15 – 2 carrots, peeled and chopped
$0.65 – 1 onion, chopped
$0.22 – 2 tablespoons butter
$0.04 – 2 tablespoons flour
$0.80 – 1 cup of chicken or beef broth
$0.04 – 2 teaspoons ketchup
$.05 – 2 tablespoons Italian parsley, finely chopped
Dash of hot sauce
Salt and pepper

Directions:
Preheat the oven to 400 degrees.
Boil carrots until tender about 8 minutes, drain and set aside. Boil potatoes in water until tender, about 15 minutes. Drain potatoes and pour into a separate bowl. Mix in butter, half and half and egg yolk. Mash until smooth and mix in carrots.
While the potatoes are boiling, saute carrots and onions with the olive oil in a medium saute pan over medium heat until vegetables soften, about 5 minutes. Add beef and cook until browned, about 3 minutes.
In a separate saucepan, cook butter and flour, about 2 minutes. Whisk in broth, ketchup, and hot sauce; thicken for about 1 minute. Mix gravy into meat and vegetable mixture. Season with salt and pepper, to taste.
Pour filling into a 13×9 casserole pan. Spread potatoes over meat evenly and place on a baking sheet in oven to catch drippings. Bake for 25 minutes or until potatoes begin to brown.

Carrot Soup – By Chef Ryan Scott

Yield: 8 servings
Total cost for 8 servings: $6.75
Cost per serving: $0.84

Price – Ingredients:
$1.79 – 2 pounds carrots, chopped into even 1 ½ inch pieces
$1.33 – 3 tablespoons olive oil
$0.65 – 1 onion, chopped
$0.20 – 3 garlic cloves, chopped
$2.78 – 2-15.25 ounce cans of vegetable broth
Dash of hot sauce
Salt and pepper

Directions:
Preheat the oven to 400 degrees F.
Toss carrots with 1 tablespoon of olive oil. Roast for 20 minutes, or until tender.
Heat remainder of oil in a large stockpot over medium high heat. Add onion, garlic, and sweat until onion is translucent. Add stock and roasted carrots. Cover and simmer until carrots are tender, about 30 minutes.
Working in batches, puree mixture in a blender or food processor. Return soup to saucepan over low heat. Add hot sauce and season soup with salt and pepper, to taste.

Ingredient: Carrots

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