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 Risotto

  • 1 pound asparagus, trimmed and cut into 3/4-inch pieces
  • 1 3/4 cups fat-free, lower-sodium chicken broth
  • 2 tablespoons olive oil
  • 1 1/2 cups chopped onion
  • 2 garlic cloves, minced
  • 1 cup uncooked short grain brown rice
  • 1 cup frozen shelled soybeans
  • 3/4 taspoon kosher salt
  • 1/4 cup 1/3-less-fat cream cheese
  • 1/2 teaspoon freshly ground black pepper
  • 1 ounce shaved Parmesan cheese
  • 2 tablespoons chopped fresh thyme

1. Bring 4 cups water to a boil in a saucepan. Add asparagus, and cook for 2 minutes. Drain. Bring 2 cups water and chicken broth to a simmer in a saucepan.
2. Heat a large saucepan over medium heat. Add olive oil, and swirl to coat. Add onion; cook 4 minutes. Add garlic, and cook for 2 minutes, stirring constantly. Stir in rice, soybeans, and salt; cook for 1 minute. Stir in 1 cup broth mixture; cook for 4 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until liquid is absorbed before adding more (about 20 minutes total).
3. Stir in asparagus, cream cheese, and pepper; cook 1 minute. Spoon 1 cup risotto into each of 4 bowls. Top each serving with 1 tablespoon Parmesan cheese; sprinkle evenly with thyme.


Anytime Pizza

  • 1/2 loaf Italian or French bread (split lengthwise, or 2 split English muffins)
  • 1/2 cup pizza sauce
  • 1/2 cup mozzarella or cheddar cheese (low-fat, shredded)
  • 3 tablespoons green pepper (chopped)
  • 3 tablespoons mushrooms (fresh or canned, sliced)
  • vegetable toppings (other, as desired, optional)
  • Italian seasoning (optional)
  1. Toast the bread or English muffin until slightly brown.
  2. Top bread or muffin with pizza sauce, vegetables and low-fat cheese.
  3. Sprinkle with Italian seasonings as desired.
  4. Return bread to toaster oven (or regular oven preheated to 350 degrees).
  5. Heat until cheese melts.


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.


Chicken Vegetable Soup with Kale

  • 2 teaspoons vegetable oil
  • 1/2 cup onion (chopped)
  • 1/2 cup carrot (chopped)
  • 1 teaspoon thyme (ground)
  • 2 garlic clove (minced)
  • 2 cups water (or chicken broth)
  • 3/4 cups tomatoes (diced)
  • 1 cup chicken, cooked, skinned and cubed
  • 1/2 cup brown rice, cooked (or white rice)
  • 1 cup kale (chopped, about one large leaf)

1. Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes.
2. Add thyme and garlic. Sauté for one more minute.
3. Add water or broth, tomatoes, cooked rice, chicken and kale.
4. Simmer for 5-10 minutes.


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: MapleSalmon.pdf