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.

Winter Crisp

  • 2 tablespoons cinnamon
  • 3 tablespoons margarine
  • 1/2 cup sugar
  • 3 tablespoons flour (all purpose)
  • 1 teaspoon lemon peel (grated)
  • 5 cups apple (unpeeled, sliced)
  • 1 cup cranberries (fresh)
  • 2/3 cups rolled oats
  • 1/3 cup brown sugar (packed)
  • 1/4 cup whole wheat flour

1. Combine sugar, flour, and lemon peel in a medium bowl and mix well.
2. Stir in apples and cranberries.
3. Spoon into a 6-cup baking dish.
1. Combine oats, brown sugar, flour, and cinnamon in a small bowl.
2. Stir in melted margarine.
3. Sprinkle topping over filling.
4. Bake at 375 degrees for 40 minutes or until filling is bubbly and top is brown.
5. Serve warm or at room temperature.


Mexican Chicken Soup

  • 3 pounds chicken pieces, skin removed
  • 2 cups tomatoes (chopped)
  • 1 garlic clove (minced)
  • 1/2 cup onion (chopped)
  • 1/4 cup mild chiles (canned and diced)
  • 2 cups pinto or garbanzo beans, canned, drained, or cooked and drained
  • salt and pepper (to taste, optional)

1. Place chicken pieces in a large saucepan and add enough water to cover.
2. Cook until tender, about 25 minutes.
3. Remove chicken pieces from the broth.
4. Add tomatoes, garlic, onion, and chilies.
5. Remove chicken meat from the bones and return meat to broth.
6. Add beans and salt and pepper to taste. Simmer for about 15 minutes.


Caribbean Casserole

  • 1 onion (medium, chopped)
  • 1/2 green pepper (diced)
  • 1 can stewed tomatoes (14.5 ounces)
  • 1 teaspoon oregano leaves
  • 1/2 teaspoon garlic poswer
  • 1 1/2 cup brown rice (instant, uncooked)
  • 1 can black beans or beans of your choice (16 ounces)

1. Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
2. Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
3. Stir in rice and cover.
4. Reduce heat to simmer for 5 minutes.
5. Remove from heat and let stand for 5 minutes.


Brown Rice with Sizzling Chicken and Vegetables

  • 3 cups hot cooked brown rice
  • 3 tbsp low-sodium soy sauce
  • 1/4 cup water
  • 1 tbsp honey
  • 1 tbsp cornstarch
  • 1 1/2 tbsp canola or corn oil
  • 1 lb boneless chicken breast, cut into 1-inch cubes
  • 2 cloves garlic,minced
  • 1 small white onion, cut into small wedges (about 1/8-inch thick)
  • 3 medium carrots, peeled and thinly sliced diagonally (1 cup total)
  • 1 1/2 cups small broccoli florets
  • 1 medium red bell pepper, cut into 1-inch pieces
  1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
  2. Heat oil in a wok or large skillet.Addminced garlic; sauté about 1 minute until garlic is golden.
  3. Add chicken; cook about 5-6minutes, then push chicken to the side.
  4. Add onions to center of skillet; cook until slightly tender and push to the side.
  5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side.
  6. Pour soy saucemixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens.
  7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.


Sensational Six-Layer Dinner

  • 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.