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.

Asparagus with Gremolata Sauce

  • 2 pounds asparagus (washed and trimmed)
  • 2 tablespoons margarine (or butter)
  • 2 teaspoons lemon peel (grated)
  • 1 garlic clove (large, minced)
  • 2 tablespoons lemon juice (fresh)

1. Cook asparagus in a large pot of boiling water until tender, about 4 minutes.
2. Drain: rinse with cold water to cool quickly, and drain again.
3. Pat dry; wrap in a paper towel and then plastic wrap and refrigerate.
4. Melt margarine in a heavy large skillet over medium-high heat.
5. Add lemon peel and garlic and stir for 30 seconds.
6. Add asparagus and toss to coat.
7. Sprinkle with lemon juice. Sauté until asparagus is heated through and coated with Gremolata sauce, about 3 minutes.
8. Transfer to platter. Sprinkle with parsley and serve.

Source: http://recipefinder.nal.usda.gov/recipes/asparagus-gremolata-sauce

Orange Honeyed Acorn Squash

  • 3 acorn squash (small)
  • 2 tablespoons orange juice
  • 1/4 cup honey
  • 2 tablespoons butter or margarine
  • 1/8 teaspoon nutmeg (optional)

1. Preheat oven to 400 degrees.
2. Cut squash in half. Remove seeds and place halves in shallow baking pan.
3. Combine orange juice and honey. Mix well. Put some of the orange juice/honey mixture in each squash cavity.
4. Add 1 Tablespoon of the margarine to each squash half. Sprinkle with nutmeg, if desired.
5. Cover pan with aluminum foil to keep steam in and speed cooking.
6. Bake 30 minutes. Remove foil and continue baking 30 minutes more, or until squash is tender.

Source: http://recipefinder.nal.usda.gov/recipes/orange-honeyed-acorn-squash

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.

Source: http://my.hearthealthyonline.com/recipe/seafood/grilled-fish-tacos/

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

Carrots with Tomatoes and Macaroni

  • 1 tablespoon olive oil
  • 1 onion (small, chopped)
  • 4 plum tomatoes (chopped, from a can)
  • 1/2 cup tomato juice (from a can)
  • 6 carrot (large, peeled and sliced)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon sugar
  • 2 tablespoons fresh parsley (chopped, or 1 teaspoon dried)
  • 1 teaspoon butter
  • 1 cup elbow macaroni, cooked

1. In a saucepan, cook the onion in the oil until soft but not brown. Add the tomatoes, carrots, salt, pepper and sugar.
2. Cover and cook over low heat for 5 minutes. Remove the cover and cook over low heat, stirring often, for another 5 minutes, or until the carrots are tender and the tomatoes are cooked down to a sauce.
3. Stir in the parsley. Mix the butter with the cooked elbows. Stir in the carrot mixture and serve.

Source: http://recipefinder.nal.usda.gov/recipes/carrots-tomatoes-and-macaroni