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.

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

Meaty Stuffed Potatoes

  • 3 potatoes
  • 1 cup turkey or chicken, diced and cooked
  • 1 cup broccoli (coarsely chopped)
  • 1/2 cup onion (chopped)
  • 1/2 cup carrot (thinly sliced)
  • 3/4 cups water (hot)
  • 3/4 cups non-fat milk
  • 1 tablespoon flour
  • 1/4 teaspoon black pepper
  • 1/2 cup cheese, shredded low-fat

1. Wash your hands and work area.
2. Scrub potatoes. Remove any bad spots. Do not peel. Cut each in half.
3. In a covered saucepan, boil potatoes in just enough water to cover the pieces. When they are fork-tender (about 15-20 minutes), remove from heat and drain. Set aside. (Note: you can also pierce whole potatoes with a knife in several place and cook in microwave without water until fork tender, then cut each in half)
4. Meanwhile, in a skillet sprayed with non-stick cooking spray, combine cooked meat, broccoli, onion, carrots and water.
5. Boil until vegetables are fork tender – about 5 minutes. Reduce heat to low.
6. In a jar with a tight fitting lid, combine milk, flour and pepper. Shake well.
7. Stir flour mixture into meat mixture until well blended.
8. Stir in cheese. Cook over low heat about 5 minutes longer or until sauce thickens, stirring frequently.
9. To serve, place 2 potato halves on each plate and mash the middle somewhat. Spoon about one third cup of the meat mixture over each potato half.
10. Cover and refrigerate leftovers within 2 hours.

Source: http://recipefinder.nal.usda.gov/recipes/meaty-stuffed-potatoes

Baked Apples and Sweet Potatoes

  • 5 sweet potatoes (cooked)
  • 4 apple
  • 1/2 cup brown sugar
  • 1/2 teaspoon salt
  • 1/4 cup margarine
  • 1 teaspoon nutmeg
  • 1/4 cup hot water
  • 2 tablespoons honey

1. Boil 5 sweet potatoes in water until they are almost tender.
2. After the sweet potatoes cool, peel and slice them.
3. Peel the apples. Remove the cores, and slice the apples.
4. Preheat the oven to 400 degrees.
5. Grease the casserole dish with butter or margarine.
6. Put a layer of sweet potatoes on the bottom of the dish.
7. Add a layer of apple slices.
8. Add some sugar, salt, and tiny pieces of margarine to the apple layer.
9. Repeat steps 6, 7, and 8 to make more layers of sweet potatoes, apples, and sugar/salt.
10. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces.
11. Sprinkle the top layer with nutmeg.
12. Mix the hot water and honey together. Pour the mix over the top layer.
13. Bake for about 30 minutes until apples are tender.

Source: http://recipefinder.nal.usda.gov/recipes/baked-apples-and-sweet-potatoes

Smoky Mustard-Maple Salmon

  • 3 tbsp whole-grain or Dijon mustard
  • 1 tbsp pure maple syrup
  • 1/4 tsp smoked paprika or ground chipotle pepper
  • 1/4 tsp freshly ground pepper
  • 1/8 tsp salt
  • 4 4-oz skinless, center-cut, wild-caught salmon fillets

Preheat oven to 450 degrees. Line a baking sheet with foil and coat with cooking spray. Combine mustard, maple syrup, paprika (or chipotle), pepper, and salt in a small bowl. Place salmon fillets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through (approx. 8-12minutes).

Quick Tips: Smoked paprika is made from smoke-dried,red peppers and adds earthy, smoky flavor. It can be used in many types of savory dishes. Look for different types of paprika at large supermarkets or online.Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population.

Source: http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes/SmokyMustard- MapleSalmon.pdf

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