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6/1/20: Recipes To Support Immunity

6/1/20: Recipes To Support Immunity

In previous newsletters, I have discussed the importance of protein, vitamins A, C, E, D, B6, B12 and folate, and the minerals zinc, copper, selenium and iron for helping support immunity. Below are a couple of recipes with a little different twist, from UNL’s Nutrition Education Program, that contain plenty of these key nutrients.

Pizza Boats

Yield: Four servings


2 6-inch French rolls

3/4 cup pizza sauce

1/4 cup Mozzarella cheese, shredded

1/4 cup green pepper, gently rubbed under cold running water, chopped*

1/4 cup onion, scrubbed with clean vegetable brush under running water and chopped*


Wash hands with soap and water.

Preheat oven to 475 degrees F.

Cut French rolls in half as you would to make a sandwich. Place each half on a baking sheet. Spread pizza sauce over each half.

Top each half with Mozzarella cheese, green pepper, and onion.

Bake for 10 minutes or until cheese is melted.

Notes: Add variety to your pizzas with other vegetables and toppings, such as black olives, pineapple, tomatoes and mushrooms.  Janet’s notes:  garlic is also good.  The more veggies you add, the more immune-supporting nutrients you add to the pizza boats. I like to sauté the veggies before putting them on top of the pizza, for better flavor.

Nutrition Information: Serving Size (1/4 of recipe): Calories 120, Total Fat 3g, Saturated Fat 1.5g, Cholesterol 5mg, Sodium 380mg, Total Carbohydrates 19g, Fiber 2g, Total Sugars 2g, Protein 5g, Vitamin A 4%, Vitamin C 25%, Calcium 10%, Iron 8%

Bell Pepper Nachos

Yield: 9 servings


1 pound lean ground beef

1 teaspoon chili powder

1 teaspoon cumin

1/2 teaspoon black pepper

1/4 teaspoon salt

3/4 cup salsa

3 bell peppers, gently rubbed under cold running water

1 cup shredded cheddar cheese


Wash hands with soap and water.

Preheat oven to 375°F. Spray a baking sheet with non-stick cooking spray. Set aside.

In a large skillet, brown ground beef until internal temperature reaches 160 degrees when measured with a food thermometer. Drain fat.

In a small bowl, combine spices and salsa. Add to cooked meat.

Remove seeds, core and membrane from bell peppers. Slice each one into 6 vertical pieces. Set sliced bell peppers on prepared baking sheet.

Evenly distribute meat mixture into the bell pepper slices. Top with cheese.

Bake for 10 minutes or until cheese is melted and peppers are hot.

Notes:  You can also use ground turkey or ground pork in the recipe for different flavors.

Nutrition Information:  Serving Size (1/9 of recipe): Calories 153, Total Fat 8g, Saturated Fat 4g, Sodium 315mg, Total Carbohydrates 5g, Fiber 1g. These would also be good sources of protein, Vitamins A and C, calcium and iron, (iron, if using beef or pork).