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.

Grilled Fish Tacos

  • 1 pound fresh or frozen skinless cod, sole, or flounder fillets, 1/2 thick
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 12 flour tortillas
  • store-bought pineapple salsa

1. Thaw fish, if frozen. Arrange fish in a 2-quart square baking dish; set aside.
2. In a small bowl mix together lemon juice, oil, chili powder, cumin, salt, and pepper. Pour over fish.
3. Turn fish to coat with marinade. Cover and chill for 15 minutes. Drain fish, discarding any marinade. Stack tortillas and wrap in foil.
4. Brush the hot grill rack with vegetable oil; grill fish on the greased rack of an uncovered grill for 4 to 6 minutes or until fish flakes easily when tested with a fork (fish may also be cooked on a stovetop in a nonstick pan over medium heat).
5. Warm tortillas on the grill or in a 250 degree oven for several minutes.
6. Transfer fish to a cutting board. Cut or flake fish into 1-inch pieces. Serve in warmed tortillas topped with pineapple salsa.


Polenta with Pepper and Cheese

  • 4 cups water
  • 1 1/2 cup corn meal (or polenta, uncooked)
  • 1 can whole kernel corn mixed with green and red peppers (11 ounces, drained)
  • 1 can green chilies (7 ounces)
  • 1/2 teaspoon salt
  • 1 tablespoon margarine or butter
  • 6 ounces cheese, cheddar, reduced fat, shredded
  • 1 can black or pinto beans (15 ounces, rinsed)
  • Garnish:
  • cilantro sprigs
  • 1 red bell pepper (cut into rings)

1. In a medium sauce pan, bring the water to a boil. Gradually add the cornmeal or polenta. Reduce heat to low.
2. Continue stirring; add the corn, chilies and the salt. Cook 6-8 minutes or until mixture thickens, stirring occasionally.
3. Gently stir in the margarine, cheese and beans.
4. Remove from the heat and transfer to a serving dish.
5. Garnish with red bell pepper rings and cilantro.


Fiesta Black Beans and Rice

  • 1 tablespoon olive oil
  • 1 small red onion, chopped
  • 2 garlic cloves, minced
  • 1 cup uncooked (non-instant) white rice
  • 1 cup water
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 (15-ounce) can diced tomatoes
  • 3/4 cup frozen corn

1. In a skillet, heat the oil over medium heat. Add the oil and garlic and cook until soft, about four minutes.
2. Add the rice and cook for about two minutes, stirring constantly, so as not to burn.
3. Add the water, spices, beans, corn, and tomatoes. Bring to a boil.
4. Reduce to a simmer, cover, and cook for 20 minutes.
5. Serve alone or make into burritos by wrapping filling in a flour tortilla. Serve with shredded lettuce and fresh tomatoes if you like.


Herb Potato Salad

  • 1/4 tablespoon salt
  • 1 pound potatoes
  • 1/2 cup radishes (sliced, optional)
  • 1/2 teaspoon basil (dried)
  • 1/4 teaspoon thyme (dried)
  • 1/4 teaspoon onion powder
  • 3 tablespoon yogurt, non-fat plain
  • 1 tablespoon mayonnaise, reduced calorie
  • 1 1/2 teaspoon prepared mustard
  • 1/2 teaspoon garlic (chopped)

1. Scrub potatoes and cut into cubes.
2. Place in medium saucepan and cover with water. Bring to a boil.
3. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain.
4. Mix dressing ingredients.
5. Combine hot potatoes, dressing, radishes, basil, thyme, and onion powder. Serve hot or cold.


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.