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.

Cajun Red Beans and Rice

  • 2 tablespoons olive oil
  • 1/2 pound turkery, sausage, casings removed
  • 1 green pepper, chopped
  • 1 small yellow onion, chopped
  • 1 celery stalk, chopped
  • 3 garlic cloves, minced
  • 2-3 teaspoons Cajun seasonings, depending on your spiciness preference
  • 2 (15-ounce) cans red beans (kidney beans), rinsed and drained
  • 1/2 cup water
  • 1 (15-ounce) can diced tomaotes
  • 2 cups cooked long grain brown rice

1. Cook rice according to package instructions.
2. In a large stock pot, heat the oil over medium heat. Add the sausage, garlic, pepper, onion, and celery. 3. Break sausage into bite-sized pieces as it cooks. Stir until sausage is cooked all the way through and vegetables are tender.
4. Add the seasoning, beans, water, and tomatoes. Mix well with the sausage. Bring to a boil.
5. Reduce to a simmer and cook for about 10 minutes. Serve over hot, cooked rice.

Source: http://www.moneycrashers.com/easy-rice-beans-recipes/

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

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

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

Brown Rice with Sizzling Chicken and Vegetables

  • 3 cups hot cooked brown rice
  • 3 tbsp low-sodium soy sauce
  • 1/4 cup water
  • 1 tbsp honey
  • 1 tbsp cornstarch
  • 1 1/2 tbsp canola or corn oil
  • 1 lb boneless chicken breast, cut into 1-inch cubes
  • 2 cloves garlic,minced
  • 1 small white onion, cut into small wedges (about 1/8-inch thick)
  • 3 medium carrots, peeled and thinly sliced diagonally (1 cup total)
  • 1 1/2 cups small broccoli florets
  • 1 medium red bell pepper, cut into 1-inch pieces
  1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
  2. Heat oil in a wok or large skillet.Addminced garlic; sauté about 1 minute until garlic is golden.
  3. Add chicken; cook about 5-6minutes, then push chicken to the side.
  4. Add onions to center of skillet; cook until slightly tender and push to the side.
  5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side.
  6. Pour soy saucemixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens.
  7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

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