Your favorite foods can be more nutritious with the right preparation and cooking methods. Sometimes changing a couple ingredients – such as the type and amount of oil you use – can make a big difference in the overall nutrition of the dish. Healthy recipes can be quick, simple and affordable to make.
- 3 acorn squash (small)
- 2 tablespoons orange juice
- 1/4 cup honey
- 2 tablespoons butter or margarine
- 1/8 teaspoon nutmeg (optional)
1. Preheat oven to 400 degrees.
2. Cut squash in half. Remove seeds and place halves in shallow baking pan.
3. Combine orange juice and honey. Mix well. Put some of the orange juice/honey mixture in each squash cavity.
4. Add 1 Tablespoon of the margarine to each squash half. Sprinkle with nutmeg, if desired.
5. Cover pan with aluminum foil to keep steam in and speed cooking.
6. Bake 30 minutes. Remove foil and continue baking 30 minutes more, or until squash is tender.
- 1 lb beef (top round)
- 1 tablespoon paprika
- 1 1/2 teaspoon oregano
- 1/2 teaspoon chili powder
- 1/4 teaspoon garlic powder
- 1/8 teaspoon red pepper
- 1/8 teaspoon mustard (dry)
- 8 potatoes (red-skinned, halved)
- 3 cups onion (finely chopped)
- 2 cups beef broth
- 2 garlic clove (large, minced)
- 2 carrot (large, peeled, cut into very thin 2 1/2 inch strips)
- 2 kale (bunches)
- non-stick cooking spray
1. Partially freeze beef. Thinly slice across the grain into long strips 1/8 inch thick and 3 inches wide.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet nonstick cooking spray. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
6. Stir in carrots, lay greens over top and cook, covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread for dunking.
- 1 egg
- 1/2 cup non-fat milk
- 1/2 cup yogurt, non-fat vanilla
- 3 tablespoons canola oil
- 1/4 teaspoon cinnamon
- 2 teaspoons lemon peel (grated, yellow only)
- 2 cups flour
- 1/2 cup sugar
- 4 teaspoons baking powder
- 1/2 teaspoon sald
- 1 1/2 cup fresh (or frozen unsweetened) blueberries
- 3 tablespoons sugar
- 2 tablespoons walnuts (coarsely chopped)
1. Preheat oven to 400 degrees. Position rack in the center of the oven.
2. In a large bowl whisk together the egg, milk, yogurt, oil and lemon peel.
3. Sift the flour, sugar, baking powder and salt onto the liquid ingredients. Using a fork, stir very lightly, just until ingredients are combined.
4. Gently fold in the blueberries. Pour the batter into an 8- or 9-inch baking pan coated with nonstick spray.
5. In a small bowl combine the topping ingredients. Sprinkle evenly over the cake batter.
6. Bake at 400 degrees for 30 to 35 minutes or until the top is lightly browned and a wooden toothpick inserted in the center comes out clean.
7. Allow the cake to cool in the baking pan on a wire rack for at least 10 minutes.
8. Serve warm or at room temperature.
- 2 potatoes (medium, sliced)
- 2 cups carrot (sliced)
- 1/4 teaspoon black pepper
- 1/2 cup onion (sliced)
- 1 pound ground beef (browned and drained)
- 1 1/2 cup green beans
- 1 can tomato soup
1. Lightly oil or spray baking dish with cooking spray
2. Layer ingredients in order given. Cover.
3. Bake at 350 degree for 45 minutes or until tender and thoroughly heated.
4. Uncover and bake 15 more minutes.
- 2 pounds asparagus (washed and trimmed)
- 2 tablespoons margarine (or butter)
- 2 teaspoons lemon peel (grated)
- 1 garlic clove (large, minced)
- 2 tablespoons lemon juice (fresh)
1. Cook asparagus in a large pot of boiling water until tender, about 4 minutes.
2. Drain: rinse with cold water to cool quickly, and drain again.
3. Pat dry; wrap in a paper towel and then plastic wrap and refrigerate.
4. Melt margarine in a heavy large skillet over medium-high heat.
5. Add lemon peel and garlic and stir for 30 seconds.
6. Add asparagus and toss to coat.
7. Sprinkle with lemon juice. Sauté until asparagus is heated through and coated with Gremolata sauce, about 3 minutes.
8. Transfer to platter. Sprinkle with parsley and serve.
- 6 pork chops (lean center-cut, 1/2-inch thick)
- 1 onion (medium, thinly sliced)
- 1/2 cup 1/2 cupgreen pepper (chopped)
- 1/2 cup red pepper (chopped)
- 1/8 teaspoon black pepper
- 1/4 teaspoon salt
- Preheat oven to 375 degrees.
- Trim fat from pork chops. Place chops in a 13×9-inch baking pan.
- Spread onion and peppers on top of chops. Sprinkle with pepper and salt. Refrigerate for 1 hour.
- Cover pan and cook 30 minutes.
- Uncover, turn chops and re-cover with onions and peppers, and continue cooking for an additional 15 minutes or until internal temperature reaches 145 degrees. Garnish with fresh parsley.
- 5 tablespoons tomato paste
- 1 teaspoon ketchup
- 2 teaspoons honey
- 1 teaspoon molasses
- 1 teaspoon Worcestershire sauce
- 4 teaspoons white vinegar
- 3/4 teaspoons cayenne pepper
- 1/8 teaspoon black pepper
- 1/4 teaspoon onion powder
- 2 garlic clove (minced)
- 1/8 teaspoon ginger (grated)
- 1 1/2 pound chicken (skinless breasts, drumsticks)
- Combine all ingredients except chicken in saucepan.
- Simmer for 15 minutes.
- Place chicken on large platter and brush with half the sauce mixture.
- Cover with plastic wrap and marinate in refrigerator for 1 hour.
- Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
- Remove from broiler and add remaining sauce to chicken. Cover with aluminum foil and bake at 350 degrees for 30 minutes.
- 2 cups water
- 8 garlic clove (unpeeled)
- 6 tablespoons fresh parsley (chopped, divided)
- 1 teaspoon lemon zest (grated)
- 1 teaspoon sodium-free seasoning blend
- 4 chicken breast (4 ounce, with skin)
- 1/4 cup chicken broth (reduced sodium)
- 2 tablespoons lemon juice (fresh)
1. In a small saucepan, bring water to a boil. Add garlic; cook for 10 minutes. Drain garlic, peel and cut into thin slices. In a small bowl, combine garlic, 1/2 cup of chopped parsley, lemon zest, and seasoning. Mix well.
2. Loosen skin from each chicken breast to form a pocket. Place about 1 teaspoon of garlic mixture under skin of each breast. Heat a large nonstick skillet over medium-high heat.
3. Add chicken skin-side down; cook until golden, about 4 minutes. Turn chicken; reduce heat to medium.
4. Cover and cook until no longer pink in center, about 10 to 12 minutes. Transfer chicken to a plate. Wipe any fat away from the skillet.
5. Add remaining chopped parsley, broth, and lemon juice to pan. Bring to a boil; cook for 1 minute. Spoon mixture over chicken.
- 1/2 pound ground beef
- 1 can kidney beans (15 1/2 ounces, with liquid)
- 1 cup tomato sauce, unsalted
- 1 tablespoon onion, instant minced
- 1 1/2 tablespoon chili powder
1. Thoroughly cook ground beef in skillet until browned (internal temperature of 160 degrees). Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat.
2. Drain off fat into container.
3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder.
4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.
5. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days.
- 1 tablespoon oil
- 1 onion (large, chopped)
- 3 garlic (cloves, minced)
- 2 cups black beans (cooked)
- 1 can kernel corn (7 ounces, drained and rinsed)
- 1 teaspoon cumin
- 2 cups prepared salsa (divided)
- 8 corn totillas
- 1/2 cup Monterey Jack cheese (shredded)
1. In a large skillet heat oil over medium-high heat; sauté onion and garlic 2-3 minutes.
2. Add beans, corn, cumin and ½ cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.
3. Spoon 1/3 cup filling onto each tortilla; roll up.
4. Spoon ½ cup salsa into 11 x 7 x 2-inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.
5. Cover and bake in 350 degree oven for 15 to 20 minutes.
6. Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.