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.

Baked Pork Chops

  • 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
  1. Preheat oven to 375 degrees.
  2. Trim fat from pork chops. Place chops in a 13×9-inch baking pan.
  3. Spread onion and peppers on top of chops. Sprinkle with pepper and salt. Refrigerate for 1 hour.
  4. Cover pan and cook 30 minutes.
  5. 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.

Source: http://recipefinder.nal.usda.gov/recipes/baked-pork-chops

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

Filling:
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.
Topping:
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.

Source: http://recipefinder.nal.usda.gov/recipes/winter-crisp

Hawaiian Chicken

  • 1 teaspoon oil or margarine
  • 2 1/2 pounds chicken, boneless skinless
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 can pineapple juice, frozen concentrate (6 ounces)
  • 2 cans water (12 ounces)

1. Defrost the pineapple juice.
2. Grease a large frying pan. Heat the pan on low.
3. Put the chicken parts in the hot pan. Sprinkle with salt and pepper.
4. Cook until the chicken begins to brown.
5. Add the defrosted pineapple juice to the pan.
6. Swish the water in the can, and add it to the pan.
7. Cover and cook slowly, turning now and then, for 50 minutes or until the chicken is fork tender.
8. Put the chicken on a warm platter.
9. Skim the fat from the chicken juices in the pan.
10. Boil down the juices until they are slightly thickened (about 5 minutes).
11. Return the chicken to the pan. Reheat it for a few minutes.

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

Pumpkin and Bean Soup

  • 1 can white beans
  • 1 onion (small, finely chopped)
  • 1 cup water
  • 1 can pumpkin (15 ounce)
  • 1 1/2 cup apple juice
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg, allspice, or ginger
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt

1. Blend white beans, onion, and water with a potato masher or blender till smooth.
2. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Stir.
3. Add the blended bean mix to the pot.
4. Cook over low heat for 15-20 minutes, until warmed through.

Source: http://recipefinder.nal.usda.gov/recipes/pumpkin-and-bean-soup

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