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.

Chicken, Rice and Fruit Salad

  • 1 cup brown rice, cooked
  • 2 teaspoons parsley, dried (or 2 tablespoons fresh, finely chopped)
  • 1/2 teaspoon black pepper (ground)
  • 1/4 clove garlic (finely chopped)
  • 1 tablespoon Ranch dressing, fat-free
  • 2 tablespoons mayonnaise, fat-free
  • 1 cup apple or cantaloupe (cut into chunks)
  • 1/3 cup grape halves (red or purple, cut into chunks)
  • 1/2 cup celery (chopped)
  • 1 1/4 cup chicken, cooked (cut into bite-size pieces)
  • 6 lettuce leaves

1. Wash your hands and work area.
2. If not using leftover or “planned over” rice – cook rice according to package directions without adding salt. Chill.
3. In a serving bowl, mix parsley, black pepper, garlic, dressing, and mayonnaise together.
4. Add cooled rice, apple, grapes, celery, and chicken. Stir gently.
5. Serve cold on a bed of clean lettuce leaves, if desired.
6. Cover and refrigerate leftovers within 2 hours.


Spanish Baked Fish

  • 1 pound perch fillets, fresh or frozen
  • 1 cup tomato sauce
  • 1 onion (small)
  • 1/2 teaspoon garlic powder
  • 2 teaspoons chili powder
  • 1 teaspoon oregano
  • 1/8 teaspoon cumin (ground)
  1. Preheat the oven to 350 degrees F.
  2. Lightly grease the baking dish with butter or margarine.
  3. Separate the fish into 4 fillets or pieces.
  4. Put the fish pieces in the baking dish.
  5. Peel the onion, and cut it into slices.
  6. Stir the onion, tomato sauce and spices together in a small bowl.
  7. Pour the onion-spice mix evenly over the fish pieces.
  8. Bake about 10 to 20 minutes, until the fish flakes easily with a fork.


Curtido Salvadoreno (Cabbage Salad)

  • 1 head of cabbage (chopped)
  • 2 carrots (small, grated)
  • 1 onion (small)
  • 1/2 teaspoon dried red pepper (optional)
  • 1/2 teaspoon oregano
  • 1 teaspoon olive oil
  • 1 teaspoon sald
  • 1 teaspoon brown sugar
  • 1/4 cup vinegar
  • 1/2 cup water

1. Blanch the cabbage with boiling water for 1 minute. Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
3. Place in the refrigerator for at least 2 hours before serving.


Meaty Stuffed Potatoes

  • 3 potatoes
  • 1 cup turkey or chicken, diced and cooked
  • 1 cup broccoli (coarsely chopped)
  • 1/2 cup onion (chopped)
  • 1/2 cup carrot (thinly sliced)
  • 3/4 cups water (hot)
  • 3/4 cups non-fat milk
  • 1 tablespoon flour
  • 1/4 teaspoon black pepper
  • 1/2 cup cheese, shredded low-fat

1. Wash your hands and work area.
2. Scrub potatoes. Remove any bad spots. Do not peel. Cut each in half.
3. In a covered saucepan, boil potatoes in just enough water to cover the pieces. When they are fork-tender (about 15-20 minutes), remove from heat and drain. Set aside. (Note: you can also pierce whole potatoes with a knife in several place and cook in microwave without water until fork tender, then cut each in half)
4. Meanwhile, in a skillet sprayed with non-stick cooking spray, combine cooked meat, broccoli, onion, carrots and water.
5. Boil until vegetables are fork tender – about 5 minutes. Reduce heat to low.
6. In a jar with a tight fitting lid, combine milk, flour and pepper. Shake well.
7. Stir flour mixture into meat mixture until well blended.
8. Stir in cheese. Cook over low heat about 5 minutes longer or until sauce thickens, stirring frequently.
9. To serve, place 2 potato halves on each plate and mash the middle somewhat. Spoon about one third cup of the meat mixture over each potato half.
10. Cover and refrigerate leftovers within 2 hours.


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.