asian fruit recipe vegetable

1021 – Quick Asparagus, Easy Asian Inspired Stir Fry

Quick Asparagus
The first vegetable in spring!
Low in calories, high in Folic Acid.

Roasted: Wash and trim asparagus. Toss with a scant amount of oil. Sprinkle lightly with salt. Lay in a single layer on a baking sheet. Roast at 425 degrees Fahrenheight for 15-20 minutes.

Sauteed: Wash and trim asparagus. Place spears in saute pan over medium high heat with 1 tablespoon oil. Sprinkle light1y with salt. Cook 5-7 minutes until bright green.

Boiled: Wash and trim asparagus. Place spears in a shallow pan and add-water until just covered. Bring water to boil. Cook 3-4 minutes until brighf green. Serve immediately. Or, plunge into ice water to stop the cook­ing and set the color.

Great add-ons for asparagus:

fresh lemon juice squeezed on just before serving; grated par­mesan cheese, sesame seeds, slivered almonds. Or, ranch dressing (kid favorite!)

Easy Asian Inspired Stir Fry
A great choice for those who love the flavor of eggrolls

1 pound ground meat (beef, turkey or pork)
1 teaspoon garlic powder
3 green onions (or 1 teaspoon onion powder)
1/2 teaspoon minced fresh ginger (or 1/2 teaspoon ginger powder)
1 small head cabbage, shredded fine
2 Tablespoons toasted sesame oil (or vegetable oil)
2 Tablespoons low-sodium soy sauce
1/2 teaspoon red pepper flakes ( or Sriracha sauce or hot sauce) – optional
1 quick-pack artificial sweetener (or 1 teaspoon sugar)
1 teaspoon vinegar

In very large skillet or Dutch oven, brown ground meat over medium high heat and drain fat.
Stir in garlic, onion, ginger cabbage with meat. Continue to cook until vegetables are softened, 4-5 minutes.
Add sesame oil, soy sauce, pepper flakes (or hot sauce), sweetener, and vinegar. Stir well and cook additional 3-5 minutes to help marry flavors together.

Using ground turkey or pork in this recipe? Go heavy on the seasonings since both these meats tend to be bland.

Marinated Strawberries

1 quart strawberries
Juice of one orange
Juice of one lemon
Sugar to taste
Wash berries and pat dry. Remove leafy green endcap and discard.
Slice berries thin.
Sprinkle with sugar to taste.
Stir in juice of one orange and one lemon.
Allow to sit 10 minutes until berries release their juice. Serve immedi­ately or place in the refrigerator.
This is delicious served over yogurt, pudding, or cake.

Prepared berries may be frozen for long term storage. Thaw overnight in the refrigerator before serving. Many people prefer berries partially

Rhonda Matthews
Clemson University Cooperative Extension

Peggy Denny Show 18 033 – Rhonda Matthews, Recipe #1021 , Part 1

Peggy Denny Show 18 033 – Rhonda Matthews, Recipe #1021 , Part 2

fruit recipe salad vegetable

1013 – Watermelon, Feta, and Mint Salad, Corn and Tomato Salad

Watermelon, Feta, and Mint Salad

1 lime, juiced
2 tablespoons red wine vinegar
1/2 teaspoon salt
1/4 cup olive oil
4 cups cubed watermelon
1/2 cup crumbled feta
1/4 cup freshly chopped mint
2 cups mixed greens (optional)

1. Combine lime juice, vinegar, and salt in a small bowl. Whisk in olive oil.
2. Combine watermelon, feta, and mint. Toss with vinaigrette dressing.
Serve over greens.

Yield: 6 servings

Corn and Tomato Salad

3 tablespoons olive oil, divided
2 tablespoons red wine vinegar
1 lime, juice
1/2 teaspoon salt
1 1/2 cups fresh corn kernels (about two large ears of corn)
1 1/2 cups cherry tomatoes, halved
1 cucumber, seeded and diced
2 tablespoons minced fresh basil
1/4 cup crumbled feta cheese

1. Whisk together 2 tablespoons of oil, lime juice, vinegar, and salt in a small bowl and set aside.
2. Heat remaining oil in a skillet over medium-high heat. Add corn kernels and cook until tender.
3. Pour corn into a large bowl, cool slightly, and add tomatoes, cucumber, and basil. Refrigerate until ready to serve.
4. Right before serving, drizzle with dressing and toss with feta cheese.

Yield: 6 servings

Marie Hegler
Area Food Safety and Nutrition Agent

Clemson Cooperative Extension

The Peggy Denny Show 17-061, Part 1 – Recipe 1013

chicken dinner recipe vegetable

1000 – Roasted Brussel Sprouts, Sauteed Chicken in Cream Sauce

Roasted Brussel Sprouts

1 pound fresh Brussel Spouts
2-4 Tablespoons olive oil
1 teaspoons garlic salt

Wash Brussel Sprouts well and trim away stem ends.
Cut Brussel Sprouts in half lengthwise.
Place trimmed sprouts on baking sheet.
Add olive oil and garlic salt. Toss to evenly coat sprouts.
Bake uncovered in oven preheated to 375 degrees Fahrenheit for approximately 20 minutes.
Sprouts are ready to serve when they are fork tender and outer leaves are crispy brown.

Sauteed Chicken in Cream Sauce
Quick and easy entree for weekday dinners

4 chicken breast fillets, thinly sliced
4 tablespoons olive oil
Salt to taste

Add olive oil to skillet over medium heat.
Saute chicken breast 4-5 minutes per side until done. Salt to taste.
Cream Sauce: Add 2-3 tablespoons half and half to pan along with pan drippings.
Bring to a brisk simmer and season to taste with salt and pepper.
Simmer 1-2 minutes until sauce is slightly thickened.
Serve chicken with cream sauce spooned over top. Any pasta or rice is an excellent accompaniment.
Optional add-ins: mushrooms, onion, parmesan cheese, or fresh herbs.

Hasselback Potatoes

2 medium size baking potatoes
2 medium size sweet potatoes
2 tablespoons butter, melted
Salt to taste

Scrub potatoes well then peel and slice thinly (approximately 1/8 inch thick.)
Arrange potato slices vertically in baking dish and drizzle with melted butter. Sprinkle potatoes with salt.
Cover baking dish and bake at 375 degrees Fahrenheit for 30-40 minutes. Uncover and bake 15-20 more minutes
until potatoes are crispy on top and tender in the center.

(Adapted from Simply Recipes)

Rhonda Matthews
Clemson University Cooperative Extension

The Peggy Denny Show 17-007, Part 1 – Recipe 1000

The Peggy Denny Show 17-007, Part 2 – Recipe 1000

chicken pasta recipe vegetable

920 – Broccoli Slaw, Chicken Pot Pie Pasta

Broccoli Slaw

1 (12-ounce) package broccoli coleslaw
1/4 cup sweetened dried cranberries
2 tablespoons roasted pumpkin seeds
1/4 cup vegetable oil
2 tablespoons white vinegar
2 tablespoons granulated sugar
1 teaspoon mayonnaise
1/2 teaspoon poppy seeds
1/2 teaspoon ground mustard
1/2 teaspoon salt

1. In a serving bowl, combine broccoli, cranberries, and pumpkin seeds.
2. In a mason jar, mix together the vegetable oil and remaining ingredients.
Put the lid on the jar and shake until mixed together.
3. Drizzle over slaw and toss to coat.

Yield: 6 servings

Chicken Pot Pie Pasta

2 tablespoons olive oil
1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
Salt and pepper, to taste
2 stalks celery, diced
2 carrots, peeled and diced
1/2 sweet onion, diced
8 ounces fresh mushrooms, sliced
4 cups low-sodium chicken broth
2 cups half and half
1 teaspoon salt
1 teaspoon garlic powder
1/2 teaspoon freshly ground pepper
1/2 teaspoon dried thyme
1/2 teaspoon ground sage
1/2 teaspoon paprika
8 ounces egg noodles
1 (16-ounce) mixed frozen vegetables, thawed

1. Heat oil in a large pot oven medium heat. Add chicken, seasoned with salt and pepper, and cook until golden brown. Remove from the pot and set aside.
2. Add celery, carrots, onion, and mushrooms, saute until tender, about 5 to 7 minutes. Add chicken broth and half and half, whisk, scraping up any browned bits from the bottom of the pan. Turn the heat up to high. Return chicken to the pot and add the salt, pepper, garlic powder, thyme, sage and paprika.
3. When the mixture begins to boil, add the pasta and reduce heat to medium. Cook for 10 minutes, and then add the mixed vegetables. Cook until the noodles are tender and the sauce is thick, about 6 to 8 minutes. Remove from the heat.

Yield: 6 servings

Marie Hegler
Area Food Safety and Nutrition Agent
Clemson Cooperative Extension

The Peggy Denny Show 17-001, Part 1 – Recipe 920

The Peggy Denny Show 17-001, Part 2 – Recipe 920

recipe seafood snack vegetable

915 – Lobster Crab and Artichoke Dip

Lobster Crab and Artichoke Dip


Canola Oil
1 Cup Spinach
1 tsp Garlic, Minced
1/4 tsp Sea Salt
1/4 tsp Black Pepper, ground
8 oz Cream Cheese, Softened
2 cups Mayonnaise
1 TBS Dijon Mustard
1 tsp Cholula
1 (14oz) can Artichoke hearts, drained and chopped
1/2 cup Parmesan, Grated
1/2 cup Lobster Meat, Chopped
1/2 cup Jumbo Lump Crab Meat
1 cup Mozzarella, Shredded


1. Preheat oven to 350 degrees Fahrenheit.
2. Add oil to a saute pan, cook spinach and garlic until fully wilted.
3. Place wilted spinach on a plate and cool to room temperature.
4. In a large mixing bowl beat the cream cheese with a hand mixer until smooth and creamy.
5. Add all ingredients except for mozzarella to the bowl and toss well until completely combined.
6. Place mixture into a pie plate or shallow pan and top with mozzarella.
7. Bake dip for 30-40 minutes, until brown and bubbly.
8. Serve with your favorite tortilla chips, crackers, or vegetables.

Misoyaki Sea Bass


4 TBSP Light Brown Sugar
2 TBSP White Miso Paste
1 TBSP Mirin (Sweet rice wine)
1 TBSP Sake (Rice wine)
2 each 7 oz Sea Bass Fillets
1 TBSP Vegetable Oil


1. Place light brown sugar, white miso paste, mirin and sake in mixing bowl.
2. Mix well with a whisk until the ingredients are fully combined.
3. Add sea bass fillets to the mixing bowl.
4. Gently massage the sauce into the fish while turning to fully coat.
5. Cover the mixing bowl and allow to marinate for 12 hours.
6. Preheat the oven to 400 degrees Fahrenheit.
7. Place a medium sized, oven-safe saute pan over medium high heat.
8. Add 1 TBSP of vegetable oil to saute pan.
9. Remove sea bass from marinate and allow any excess marinade to drain.
10. Sear the sea bass on both sides until caramelized, about 2-3 minutes per side.
11. Finish cooking in the oven until the fish done.
12. Transfer sea bass to the plate and drizzle and any sauce from the pan over top.
13. Serve with your favorite green vegetable and rice.

Bonefish Grill

The Peggy Denny Show – Recipe # 915 PT1

The Peggy Denny Show – Recipe # 915 PT2

asian chicken recipe seafood vegetable

890 – Chicken Mixed Vegetables with Oyster Sauce

Chicken Mixed Vegetables with Oyster Sauce

4 oz Sliced chicken breast
4 pcs Broccoli
4 pcs Button Mushroom (cut in 1/2)
4 pcs Nappa Cabbage (large dice)
4 pcs Carrot (large dice)
4 pcs Bell Pepper (large dice)
4 pcs Yellow Onion (large dice)
1 tsp minced garlic


2 Tbsp Oyster Sauce
1 tsp Dark Soy Sauce
1 tsp Fish Sauce
1 tsp Sugar
1 tsp Sesame Oil
1/4 C Chicken Stock (or water)

1. Combine all the ingredients for the sauce and set aside
2. Blanch Chicken with all the vegetables and set aside
3. Heat wok and saute garlic till brown
4. Add the chicken and mixed vegetables and saute for 3 mins
5. Add the sauce and toss with the chicken and vegetables
6. Thicken the sauce with a corn starch slurry

Mee Goreng with Shrimp

6 oz Cooked lo-mein (Egg Noodles)
8 Cooked Shrimp
1 Stalk Green Onion (Cut 2 ins Long)
2 oz Bean Sprout
1 tsp Minced Garlic
2 tsp Diced Onion
1 Fried Egg

Lo-Mein Sauce

1 Tbsp Dark Soy Sauce
1 Tbsp Kikkoman Soy Sauce
1 1/2 Tbsp Oyster Sauce
1 Tbsp Ketchup
1 tsp Sugar
1/2 tsp Sesame Oil
1 1/2 Tbsp Chicken Stock/ Water

1. Combine all ingredients for the sauce and set aside
2. Heat wok and brown garlic, add onion, shrimp, bean sprout, green onion
3. Sautee vegetables for 5 mins then add lo-mein noodles and sauce
4. Toss all ingredients in wok
5. Top with fried egg when finished

Alex Wong
Yellow Ginger Asian Kitchen

The Peggy Denny Show – Recipe #890 Pt. 1

The Peggy Denny Show – Recipe #890 Pt. 2

recipe salad snack vegetable

871 – Kale Chips, Collard Greens Salad

Kale Chips

Preheat oven to 350°F.
If kale is wet, very thoroughly pat dry with a clean kitchen towel; lay individually on an un-greased cookie sheet. Drizzle the kale with olive oil and sprinkle with 1/4 teaspoon each; greek seasoning, onion powder, garlic powder, ground red pepper.
Using your hands, massage the oil and seasonings onto the kale leaves to evenly coat.
Make sure leaves do nor overlap.
Bake at 350F until most leaves are crisp, switching the pans back to front and top to bottom halfway through, start checking after 8 minutes to prevent burning.
Let cool ….. Enjoy!

Collard Greens Salad


*1 medium bunch or 2 pound bag collard greens, washed, stems removed, leaves rolled up and sliced into thin strips if using whole leaves
Add any combination or all of the following:
1/2 cup diced apples
1/2 cup radishes, sliced very thinly
1 bunch spring or green onions, chopped
1 med. sweet onion sliced
1 med. red onions
1/2 cup cranberries
2 tablespoons extra virgin olive oil
1/2 cup organic apple cider vinegar
1 tablespoon greek seasoning
Kosher Salt to taste
Black pepper to taste

Use one of the following for Topping
1-cup slithered almonds
1- cup honey roasted peanuts
1- cup unsalted sesame seeds
1-cup walnuts


1. Whisk together the oil, vinegar, sea salt, greek seasoning, and black pepper.
2. Massage the dressing into the collard leaves, using strong hands and taking your time. Collards should become soft and well coated with the dressing, roll two or three leaves together tightly and with a sharp knife carefully slice thinly, if you are using whole leaf, if you have prewashed, with shears, cut the large stems out, and make pieces smaller.
3. In a large bowl, toss the collards with desired ingredients, cover tightly and refrigerate overnight.
Just before serving, add your favorite topping.
*can also add shredded cabbage, kale or spinach

Dr. Inetta Cooper
The Peggy Denny Show – Living Well, Inc. Pt 1; Recipe #871

The Peggy Denny Show – Living Well, Inc. Pt 2; Recipe #871

chicken dessert fruit recipe vegetable

869 – Stir Fried Broccoli, Weeknight Chicken Breast Supper

Stir Fried Broccoli

1 large head broccoli
4 tablespoons olive oil
Salt and pepper to taste

Wash broccoli well under briskly running water.
Trim florets from stems into bite-size proportions.
Add olive oil to pan over medium high heat.
Add trimmed broccoli to pan and stir constantly until tender crisp, approximately 4-5 minutes.
Sprinkle with salt and pepper to taste.
Serve immediately.

Weeknight Chicken Breast Supper

4 boneless, skinless chicken breast
1/4 cup mayo
1/4 cup Parmesan Cheese, grated
Pepper to taste

Spray baking dish with non-stick vegetable spray.
Place chicken breast in baking dish in a single layer.
Mix together mayo and Parmesan Cheese until smooth
Spread mixture evenly over chicken breasts.
Sprinkle with pepper (if desired.)
Bake 30-45 minutes at 350 degrees F.

Chicken should register a minimum of 165 degrees F on a food thermometer and juices should run clear.
Serve immediately.
Store leftovers in the refrigerator.
Leftovers from this recipe make fantastic chicken salad.

Apples and Cream Shortcake

4 medium size apples
1 tablespoon butter
4 tablespoons brown sugar
Sprinkle salt

Wash apples well, peel and core.
Slice into thin portions.
Melt butter in skillet over medium heat, add brown sugar and stir.
Add apples and continue stirring until coated with sugar and butter.
Sprinkle lightly with salt.

Cook 5-7 minutes until apple slices are fork tender.


1/2 cup whipping cream, chilled
2 tablespoons powder sugar
1/4 teaspoon cinnamon

Whisk together ingredients until whipping cream holds soft peaks.


Using biscuit, angel food cake, or pound cake, layer together with warm apples and whipped cream.

Serve immediately.

Don’t like apples?
Substitute fresh pears for apples. Delicious!

Rhonda Matthews
Clemson University Cooperative Extension

dessert dinner fish fruit recipe salad snack vegetable

862 – Cottage Cheese Salad, London Broil, Chocolate Cherry Parfait



Cherry Fruit Slush

Cherry Kool Aid (3) small packages
Squeezed fresh Lemon, Orange, Grapefruit
1 Cup Pineapple Juice
1 Cup Ice
2 Cups Ginger Ale

Mix all in a blender and blend until frosty. Pour into glasses. Enjoy!


Crackers with Marinated Sardines
Multi Grain Crackers
1 Can Sardines in oil with olives
1 jar olive salad
6 slices pepper jack cheese broken in large pieces
1 diced tomato
1 red onion

Lay out crackers and top each cracker with any or all of the condiments. Enjoy

Cottage Cheese Salad

1 Container of small curd cottage cheese
1 package of red seedless grapes washed and pulled off vine
1 can mandarin oranges drained
1 package romaine lettuce julienned

Put the lettuce on a saucer and top with a scoop of cottage cheese and some grapes and mandarin oranges

Main Course

Corn on the Cob

Peel and wash the corn
Rub it with grapeseed oil and seasoning herbs and roast and in a 400 degree oven for 20 minutes and top with your favorite cheese


1 Large box Yellow Zataran Rice
1/4 cup oil in the skill on medium high rice
Add in 1 whole chopped onion and bell pepper
Add a tablespoon of curry powder
Add a small can of tomato paste
Add a small can of corned beef
Mix well

Add the packaged rice and mix well with all of the ingredients
Add two cups of wine and two cups of water and let it simmer for 20 minutes until the rice is done.
Top with green onions.


18 oz. can of chili beans
4 oz. of ground round
1 can southwest corn drained
1/4 cup beer

Put all the four ingredients in a Dutch oven pot together and mix it all well, let it simmer 20 minutes on medium heat.
Stir periodically. Add salt and pepper to taste. Maybe, a dash of brown sugar.

London Broil

Purchase a pound of London Broil from the Deli sliced thin. The flavor is amazing. Display on a tray with your corn.

Cherry Tomatoes

1 package cherry tomatoes washed
4 tablespoons rasberry vinaigrette

Put three cherry tomatoes on a tooth pick. Make at least three per person.
Warm a skillet with toasted sesame oil. Put in the vinaigrette and the tomatoes and toss around for about one minute or less to warm. They are ready to serve with the vinaigrette as a dipping sauce.


Chocolate Cherry Parfait

Chocolate iced cake
Cherry pie filling
Chocolate ice cream

Place the cake on a bowl, spoon on the cherry pie filling and add a scoop of ice cream.

Deidre Odumakinde

Peggy Denny Show 15-045, PT1 – Recipe #862

Peggy Denny Show 15-045, PT2 – Recipe #862

fruit recipe salad summer vegetable

859 – Watermelon Avocado Spinach Salad, Watermelon Ham Roll

Watermelon Avocado Spinach Salad


2 Large Avocados – peeled, pitted and diced
4 Cups of cubed seedless watermelon
4 Cups fresh spinach leaves
1/2 to 1 cup balsamic vinaigrette salad dressing


In a salad bowl, toss together the avocado, watermelon cubes and spinach. Stir in salad dressing just before serving.

Serves 4 to 6

Watermelon Ham Roll

Tortilla Shells
Thin Sliced Ham
Cream Cheese and Chives Spread
Lettuce Leaf
Watermelon Spear, well drained
Decorative Tooth Picks

Instructions: Spread room temperature cream cheese and chives spread on one flat tortilla shell. Layer thin sliced ham and lettuce leaf. Add one well drained watermelon spear and roll. Place two toothpicks in each end of tortilla and cut in half.

Watermelon Queen

Peggy Denny Show 15-037, PT1

Peggy Denny Show 15-037, PT2