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.

Carrots with Tomatoes and Macaroni

  • 1 tablespoon olive oil
  • 1 onion (small, chopped)
  • 4 plum tomatoes (chopped, from a can)
  • 1/2 cup tomato juice (from a can)
  • 6 carrot (large, peeled and sliced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sugar
  • 2 tablespoons fresh parsley (chopped, or 1 teaspoon dried)
  • 1 teaspoon butter
  • 1 cup elbow macaroni, cooked

1. In a saucepan, cook the onion in the oil until soft but not brown. Add the tomatoes, carrots, salt, pepper and sugar.
2. Cover and cook over low heat for 5 minutes. Remove the cover and cook over low heat, stirring often, for another 5 minutes, or until the carrots are tender and the tomatoes are cooked down to a sauce.
3. Stir in the parsley. Mix the butter with the cooked elbows. Stir in the carrot mixture and serve.

Source: http://recipefinder.nal.usda.gov/recipes/carrots-tomatoes-and-macaroni

Lo’s Blueberry Coffee Cake

  • 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
  • Topping:
  • 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.

Source: http://recipefinder.nal.usda.gov/recipes/los-blueberry-coffee-cake

Fall Veggie Casserole

  • 1 eggplant (medium)
  • 4 tomatoes
  • 1 green pepper
  • 1 onion
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons vegetable oil
  • 1 garlic clove
  • 2 tablespoons Parmesan cheese (grated)

1. Remove the skin from the eggplant. Cut the eggplant into cubes.
2. Chop the tomatoes into small pieces.
3. Cut the green pepper in half. Remove the seeds and cut it into small pieces.
4. Chop the onion into small pieces.
5. Cut the garlic into tiny pieces.
6. Cook the first 8 ingredients in a large skillet until tender.
7. Top with the Parmesan cheese and serve.

Source: http://recipefinder.nal.usda.gov/recipes/fall-veggie-casserole

Garlic Stuffed Chicken

  • 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.

Source: http://recipefinder.nal.usda.gov/recipes/garlic-stuffed-chicken

Orange Honeyed Acorn Squash

  • 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.

Source: http://recipefinder.nal.usda.gov/recipes/orange-honeyed-acorn-squash