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.


Tomato Basil Soup

  • 1 onion (medium, chopped)
  • 1 tablespoon olive oil
  • 2 garlic clove (crushed, or 1/4 teaspoon garlic powder)
  • 1 can tomatoes (15 1/2 ounce, drained and chopped)
  • 1 pinch red pepper (ground)
  • 1 teaspoon basil (dried)
  • 2/3 cups non-fat milk (NDM) (+2 cups water or substitute 2 cups nonfat milk for the reconstituted NDM)
  • salt and pepper (optional, to taste)

1. In a medium saucepan, cook onion in oil over medium heat, stirring frequently until golden brown, about 4 minutes.
2. Add garlic and cook 1 minute longer. Add chopped tomatoes.
3. Cook uncovered over medium heat for 10 minutes.
4. Spoon 3/4 of mixture into food processor or blender container; puree until smooth. Return to saucepan.
5. Add red pepper, basil, and reconstitute NDM to the soup. Heat until hot but do not boil. Season to taste with salt and pepper (optional). Serve immediately.


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.


Anytime Pizza

  • 1/2 loaf Italian or French bread (split lengthwise, or 2 split English muffins)
  • 1/2 cup pizza sauce
  • 1/2 cup mozzarella or cheddar cheese (low-fat, shredded)
  • 3 tablespoons green pepper (chopped)
  • 3 tablespoons mushrooms (fresh or canned, sliced)
  • vegetable toppings (other, as desired, optional)
  • Italian seasoning (optional)
  1. Toast the bread or English muffin until slightly brown.
  2. Top bread or muffin with pizza sauce, vegetables and low-fat cheese.
  3. Sprinkle with Italian seasonings as desired.
  4. Return bread to toaster oven (or regular oven preheated to 350 degrees).
  5. Heat until cheese melts.


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.