Vitamin A
Vitamin A is good for your eyes, your bones, your immune system and much more. It’s found in foods like sweet potatoes and leafy greens, both of which are packed into each delicious bite of these tacos.
Ingredients:
2 cups sweet potatoes, peeled and cubed (about 1 medium sweet potato)
4 teaspoons olive oil, divided
1½ teaspoons chipotle chili powder (or regular chili powder), divided
¼ teaspoon salt
½ cup medium yellow onion, chopped
1 clove garlic, finely chopped
1 jalapeño, seeded and finely chopped
1 can (15 oz) low-sodium black beans, drained and rinsed
4 cups shredded kale
2 teaspoons lime juice
⅓ cup low-fat sour cream
1 tablespoon skim milk
8 corn tortillas, warmed
Lime wedges
Optional toppings: Tomatoes, red onions, radishes
Directions: Preheat the oven to 450°F. In a medium bowl, combine the sweet potatoes, 2 teaspoons oil, ½ teaspoon chipotle powder and salt. Toss to coat. Arrange sweet potatoes on a rimmed baking sheet and roast for 10–15 minutes, until tender and lightly browned. Set aside.
In a large, nonstick skillet, heat 1 teaspoon oil over medium heat. Add the onion, garlic and jalapeño. Cook, stirring, until the vegetables are softened, about 2–3 minutes. Add the black beans, ½ teaspoon chili powder and roasted sweet potatoes. Cook, stirring, until hot, about 1–2 minutes. Remove from heat.
In a medium bowl, combine the kale with the remaining 1 teaspoon oil. Use your hands to massage the oil into the kale. (This step is important to soften the leaves and infuse them with the oil). Add 1 teaspoon lime juice and set aside.
In a small bowl, combine the sour cream, milk, remaining ¼ teaspoon chili powder and remaining 1 teaspoon lime juice.
To assemble, divide the sweet potato and black bean mixture among the warm tortillas. Top each with some of the kale slaw and chipotle crema. Serve lime wedges on the side.
Serves 4. Calories: 382, Total fat: 7 g, Saturated fat: 1 g, Cholesterol: 0 mg, Sodium: 520 mg, Carbs: 67 g, Dietary fiber: 12 g, Sugar: 8 g
Vitamin C
Pineapple is a great source of vitamin C, the powerful antioxidant and immune system booster. Combine chopped pineapple and shredded cabbage in a light, creamy dressing for a refreshing side dish to grilled teriyaki chicken.
Chicken
⅓ cup pineapple juice
3 tablespoons sodium soy sauce
1 tablespoon finely chopped fresh ginger
2 teaspoons toasted sesame oil
1 teaspoon honey
2 cloves garlic, finely chopped
6 (4 oz each) boneless, skinless chicken thighs
1 teaspoon toasted sesame seeds
Slaw
3 tablespoons reduced-fat mayonnaise
2 tablespoons pineapple juice
2 teaspoons honey
1 bag (14 oz) coleslaw mix (without dressing)
1 cup chopped pineapple
½ cup sliced green onions
Directions: In a small bowl, whisk together the ⅓ cup pineapple juice, soy sauce, ginger, sesame oil, 1 teaspoon honey and garlic. Add chicken thighs and soy sauce mixture to a large sealable bag. Turn the bag over to coat the chicken well and let marinate in the refrigerator for at least 1 hour or up to 4 hours.
In a large bowl, whisk together mayonnaise, 2 tablespoons pineapple juice, lime juice and 2 teaspoons honey. Add the shredded coleslaw mix, pineapple and green onions. Toss to coat. Set aside.
Lift the chicken out of the marinade. Pour remaining marinade into a small saucepan. Boil marinade over medium-high heat for 2–3 minutes, or until reduced to a slightly thickened glaze. Remove from heat.
Grill chicken on an oiled rack over medium heat for 6–8 minutes on each side or until an instant-read thermometer inserted into chicken reads 165°. Baste occasionally with reduced marinade during the last 5 minutes.
Garnish the chicken with sesame seeds and serve with the coleslaw.
Serves 6. Calories: 233, Total fat: 12 g, Saturated fat: 2 g, Cholesterol: 90 mg, Sodium: 557 mg, Carbs: 13 g, Dietary fiber: 2 g, Sugar: 9 g, Protein: 20 g
Vitamin E
Vitamin E provides a long list of benefits, like supporting healthy vision and being packed with antioxidants. Nuts and leafy greens are excellent sources of this beneficial nutrient, and we included them both is this easy but sophisticated meat-free meal.
10 oz whole-wheat spaghetti
2 tablespoons extra-virgin olive oil
2 large bunches Swiss chard*, stems removed, chopped (about 10 cups)
½ teaspoon salt
¼ teaspoon ground pepper
4 cloves garlic, minced
½ cup chopped toasted hazelnuts
1 tablespoon lemon zest
1 tablespoon, plus
1 teaspoon lemon juice
4 tablespoons grated parmesan cheese
Directions: Cook pasta according to package directions. Drain and set aside.
Meanwhile, heat oil in a large, high-sided skillet over mediumhigh heat. Add Swiss chard, salt and pepper. Cook, stirring, until the leaves are just wilted, 5–7 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in hazelnuts, lemon zest and lemon juice. Add drained pasta and toss to combine. Remove from heat.
Divide among 4 plates and top with parmesan to serve.
Serves 4. Calories: 293, Total fat: 19 g, Saturated fat: 3 g, Cholesterol: 4 mg, Sodium: 573 mg, Carbs: 27 g, Dietary fiber: 6 g, Sugar: 2 g, Protein: 9 g
*Note: Swiss chard can be found in most produce sections near the other leafy greens. If you can’t find it at your local grocery store, you can swap in spinach.
Tropical Shrimp Cobb Salad. For a bonus recipe that’s full of all three A.C.E vitamins, click here.
