Recipes

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.

Spring Vegetable Sauté

  • 1 teaspoon olive oil
  • 1/2 cup sweet onion (sliced)
  • 1 garlic clove (finely chopped)
  • 3 new potatoes (tiny, quartered)
  • 3/4 cups carrot (sliced)
  • 3/4 cups asparagus pieces
  • 3/4 cups sugar snap peas, or green beans
  • 1/2 cup radishes (quartered)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dill (dried)

1. Heat the oil in a skillet. Cook the onion 2 minutes, add the garlic and cook another minute
2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes.
3. If the vegetables start to brown, add a Tablespoon or 2 of water.
4. Now add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender – about 4 minutes more.
5. Serve immediately.

Source: http://recipefinder.nal.usda.gov/recipes/spring-vegetable-saute

Apple-Onion Glazed Pork Tenderloin

  • 1 1/2 pound pork tenderloin
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons olive oil
  • 1 envelop Lipton Recipe Secrets Onion Soup Mix
  • 1/2 cup apple juice
  • 2 tablespoons firmly packed brown sugar
  • 1 cup water
  • 1 tablespoon all-purpose flour

1. Preheat oven to 425°. In small roasting or baking pan, arrange pork. Season with pepper and rub with 1 tablespoon olive oil. Roast uncovered 10 minutes.
2. Meanwhile, in small bowl, combine remaining olive oil, Lipton® Recipe Secrets® Onion Soup Mix , apple juice and brown sugar. Pour over pork and continue roasting 10 minutes or until pork is done.
3. Remove pork to serving platter; cover with aluminum foil.
4. Place roasting pan over medium-high heat and bring pan juices to a boil, scraping up any brown bits from bottom of pan. Stir in water and flour and boil, stirring constantly, 1 minute or until thickened.
5. To serve, thinly slice pork.

Source: http://www.makinglifebetter.com/recipes/detail/37891/1/onion-apple-glazed-pork-tenderloin

Crunchy Vegetable Wraps

  • 4 tablespoons cream cheese, low fat (whipped)
  • 2 flour tortillas
  • 1/2 teaspoon ranch seasoning mix
  • 1/4 cup broccoli (washed and chopped)
  • 1/4 cup carrot (peeled and grated)
  • 1/4 cup zucchini (washed and cut into small strips)
  • 1/4 cup summer squash (yellow, washed and cut into small strips)
  • 1/2 tomato (diced)
  • 2 tablespoons green bell pepper (seeded and diced)
  • 2 tablespoons chives (chopped fine)
  1. In a small bowl, stir ranch seasoning into cream cheese, chill.
  2. Wash and chop vegetables.
  3. Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
  4. Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
  5. Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.

Source: http://recipefinder.nal.usda.gov/recipes/crunchy-vegetable-wraps

Spring Pea Soup with Frizzled Ham

  • 2 tablespoons olive oil
  • 1 onion, finely chopped
  • 4 cups frozen peas (from 2, 10-oz. packages)
  • 2 cups low-sodium chicken or vegetable broth
  • 1/4 cup half-and-half
  • 4 thin slices of reduced sodium Black Forest ham
  • 1 cup croutons
  • salt and pepper (optional, to taste)

1. Warm 1 Tbsp. oil in a large saucepan over medium-high heat. Add onion and cook, stirring, until softened, about 3 minutes. Add peas, broth and 1 cup water and bring to a boil over high heat. Reduce heat to medium and cook until peas are very soft, about 5 minutes. Remove from heat and let cool slightly, about 5 minutes. Working in batches if necessary, puree soup in a blender and return to saucepan. Stir in half-and-half and season generously with salt and pepper. Keep warm over medium-low heat.
2. Warm remaining oil in a large nonstick skillet over high heat until hot. Sauté ham in batches until browned and curled around the edges, turning once, about 1 minute total. Transfer to a paper towel-lined plate to drain.
3. Ladle soup into bowls. Tear ham into bite-size pieces and add some to each bowl. Scatter croutons over soup and serve immediately.

Source: http://www.myrecipes.com/recipe/spring-pea-soup-frizzled-ham-50400000122337/

Roast Chicken with Potatoes and Butternut Squash

  • 2 tablespoons minced garlic, divided
  • 1 teaspoon salt, divided
  • 3/4 teaspoon freshly ground black pepper, divided
  • 1/2 teaspoon dried rubbed sage
  • 1 (3 1/2-pound) roasting chicken
  • 12 ounces red potatoes, cut into wedges
  • 1 1/2 cups cubed peeled butternut squash (about 8 ounces)
  • 2 tablespoons butter, melted
  • cooking spray

1. Preheat oven to 400°.
2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.

Source: http://www.myrecipes.com/recipe/roast-chicken-with-potatoes-butternut-squash-10000001949705/