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.

Spring Vegetable Sauté

  • 1 teaspoon olive oil
  • 1/2 cup sweet onion (sliced)
  • 1 garlic clove (finely chopped)
  • 3 new potatoes (tiny, quartered)
  • 3/4 cups carrot (sliced)
  • 3/4 cups asparagus pieces
  • 3/4 cups sugar snap peas, or green beans
  • 1/2 cup radishes (quartered)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dill (dried)

1. Heat the oil in a skillet. Cook the onion 2 minutes, add the garlic and cook another minute
2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about 4 minutes.
3. If the vegetables start to brown, add a Tablespoon or 2 of water.
4. Now add the asparagus, peas, radishes, salt, pepper, and dill. Cook, stirring often, until just tender – about 4 minutes more.
5. Serve immediately.

Source: http://recipefinder.nal.usda.gov/recipes/spring-vegetable-saute

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

Apple-Onion Glazed Pork Tenderloin

  • 1 1/2 pound pork tenderloin
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons olive oil
  • 1 envelop Lipton Recipe Secrets Onion Soup Mix
  • 1/2 cup apple juice
  • 2 tablespoons firmly packed brown sugar
  • 1 cup water
  • 1 tablespoon all-purpose flour

1. Preheat oven to 425°. In small roasting or baking pan, arrange pork. Season with pepper and rub with 1 tablespoon olive oil. Roast uncovered 10 minutes.
2. Meanwhile, in small bowl, combine remaining olive oil, Lipton® Recipe Secrets® Onion Soup Mix , apple juice and brown sugar. Pour over pork and continue roasting 10 minutes or until pork is done.
3. Remove pork to serving platter; cover with aluminum foil.
4. Place roasting pan over medium-high heat and bring pan juices to a boil, scraping up any brown bits from bottom of pan. Stir in water and flour and boil, stirring constantly, 1 minute or until thickened.
5. To serve, thinly slice pork.

Source: http://www.makinglifebetter.com/recipes/detail/37891/1/onion-apple-glazed-pork-tenderloin

Summer Vegetable Spaghetti

  • 2 cups onion (small, yellow, cut into eighths)
  • 2 cups tomatoes (chopped, peeled, fresh, ripe, about 1 pound)
  • 2 cups squash (thinly sliced yellow and green, about 1 pound)
  • 1 1/2 cup green beans (cut fresh, about 1/2 pound)
  • 2/3 cups water
  • 2 tablespoons parsley (fresh, minced)
  • 1 clove garlic (minced)
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1 can tomato paste (6 oz)
  • 1 pound spaghetti (uncooked)
  • 1/2 cup Parmesan cheese (grated)
  • black pepper (to taste)

1. Combine first 10 ingredients in large saucepan. Cook for 10 minutes, then stir in tomato paste. Cover and cook gently, 15 minutes, stirring occasionally until vegetables are tender.
2. Cook spaghetti in unsalted water according to package directions.
3. Spoon sauce over drained hot spaghetti and sprinkle Parmesan cheese over top.

Source: http://recipefinder.nal.usda.gov/recipes/summer-vegetable-spaghetti

Spring Vegetable Soup

  • 1 tablespoon extra virgin olive oil
  • 1/4 red cabbage (medium head, about 2 cups, finely shredded)
  • 2 ripe tomatoes (medium, seeded and chopped)
  • 1/2 cup canned artichoke hearts(drained and chopped)
  • 1 cup green peas (frozen or fresh)
  • 2 1/2 cups vegetable juice (low-sodium tomato)
  • 1 cup water
  • 2 teaspoons dried basil
  • salt and pepper (freshly ground black pepper, optional, to taste)

1. In large soup pot, heat oil over medium heat. Sauté cabbage, tomatoes, artichoke hearts and peas for 10 minutes.
2. Add tomato juice and water. Bring to boil. Reduce heat, add basil and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot.
3. Serve in individual serving bowls. Season to taste with salt and pepper.

Source: http://recipefinder.nal.usda.gov/recipes/spring-vegetable-soup