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.

Cream of Broccoli Soup

  • 1 1/2 cup chicken broth
  • 1/2 cup onion (chopped)
  • 2 cups broccoli (cut)
  • 1/2 teaspoon thyme (dried, crushed)
  • 2 bay leaves (small)
  • 2 tablespoons margarine
  • 2 tablespoons flour
  • 1/4 teaspoon salt
  • 1 dash pepper (optional)
  • 1 cup non-fat milk
  • 1 dash garlic powder (optional)

1. In a saucepan combine chicken broth, chopped onion, broccoli, thyme, bay leaf and garlic powder. Bring mixture to boiling. Reduce heat; cover and simmer for 10 minutes or until vegetables are tender. Remove bay leaf.
2. Place half of the mixture in a blender or food processor, cover and blend 30 to 60 seconds or until smooth. Pour into a bowl; repeat with remaining vegetable mixture, set all aside.
3. In the same saucepan melt the margarine. Stir in flour, salt, and pepper. Add the milk all at once, stirring rapidly with a wire whisk. Cook and stir until mixture is thickened and bubbly. Stir in the blended broccoli mixture. Cook and stir until soup is heated through. Season to taste with additional salt and pepper.

Source: http://recipefinder.nal.usda.gov/recipes/cream-broccoli-soup

Peanutty African Stew

  • 1 cup brown rice (instant)
  • 2 cups chicken broth (reduced sodium)
  • 1 teaspoon dehydrated onion (minced)
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ginger (ground)
  • 1/8 teaspoon red pepper (optional)
  • 2 cups sweet potato (peeled and diced)
  • 1 can tomatoes (diced, 14.5 ounces, with liquid)
  • 1/2 teaspoon salt (optional)
  • 1/2 cup peanut butter (creamy, reduced fat)
  • 1 1/4 cup milk (non-fat)
  • 3 cups baby spinach (coarsely chopped)
  • 1/4 cup peanuts (roasted, chopped)
  • 1/4 cup green onion (optional, thinly sliced for garnish)

1. Combine first 9 ingredients in a soup pot. Bring to boil, then turn down to medium low, cover and simmer for 10 minutes.
2. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.
3. Stir in spinach and cook until wilted, 2 to 3 minutes. Remove from heat.
4. Ladle stew into bowls and top with peanuts and green onion, if desired.

Source: http://recipefinder.nal.usda.gov/recipes/peanutty-african-stew

Quick Chili

  • 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.

Source: http://recipefinder.nal.usda.gov/recipes/quick-chili

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

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