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.

Spicy Southern Barbecued Chicken

  • 5 tablespoons tomato paste
  • 1 teaspoon ketchup
  • 2 teaspoons honey
  • 1 teaspoon molasses
  • 1 teaspoon Worcestershire sauce
  • 4 teaspoons white vinegar
  • 3/4 teaspoons cayenne pepper
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon onion powder
  • 2 garlic clove (minced)
  • 1/8 teaspoon ginger (grated)
  • 1 1/2 pound chicken (skinless breasts, drumsticks)
  1. Combine all ingredients except chicken in saucepan.
  2. Simmer for 15 minutes.
  3. Place chicken on large platter and brush with half the sauce mixture.
  4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
  5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
  6. Remove from broiler and add remaining sauce to chicken. Cover with aluminum foil and bake at 350 degrees for 30 minutes.

Source: http://recipefinder.nal.usda.gov/recipes/spicy-southern-barbecued-chicken

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

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.

Source: http://www.myrecipes.com/recipe/spring-risotto-50400000111149/

Turkey Pinwheel Appetizers

  • 1 package cream cheese, low-fat (8 oz, garlic and herb)
  • 6 flour tortillas (8 inch)
  • 6 slices turkey
  • 3 Roma tomatoes (small, chopped)
  • 3 cups baby spinach leaves (fresh)

1. Place tortillas on microwaveable plate or paper towel; microwave uncovered on HIGH 10 – 15 seconds to soften.
2. Spread about 2 Tablespoons cream cheese over each tortilla. Top with a slice of turkey, chopped tomatoes and spinach.
3. Roll up lightly; then wrap in plastic wrap. Refrigerate 2 – 3 hours to blend flavors. Cut each roll into eight 1-inch slices. Arrange with cut side down on serving plate.

Source: http://recipefinder.nal.usda.gov/recipes/turkey-pinwheel-appetizers