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.

Apple-Onion Glazed Pork Tenderloin

  • 1 1/2 pound pork tenderloin
  • 1/2 teaspoon ground black pepper
  • 2 tablespoons olive oil
  • 1 envelop Lipton Recipe Secrets Onion Soup Mix
  • 1/2 cup apple juice
  • 2 tablespoons firmly packed brown sugar
  • 1 cup water
  • 1 tablespoon all-purpose flour

1. Preheat oven to 425°. In small roasting or baking pan, arrange pork. Season with pepper and rub with 1 tablespoon olive oil. Roast uncovered 10 minutes.
2. Meanwhile, in small bowl, combine remaining olive oil, Lipton® Recipe Secrets® Onion Soup Mix , apple juice and brown sugar. Pour over pork and continue roasting 10 minutes or until pork is done.
3. Remove pork to serving platter; cover with aluminum foil.
4. Place roasting pan over medium-high heat and bring pan juices to a boil, scraping up any brown bits from bottom of pan. Stir in water and flour and boil, stirring constantly, 1 minute or until thickened.
5. To serve, thinly slice pork.

Source: http://www.makinglifebetter.com/recipes/detail/37891/1/onion-apple-glazed-pork-tenderloin

Honeydew Summer Salad Wedges

  • 1 honeydew melon
  • 1 package gelatin, lemon flavored (3 ounce)
  • 1/2 cup water (boiling)
  • 1/2 cup water (iced)
  • ice cubes
  • 1 cup whole strawberries (hulled)

1. Cut melon in half; scoop out seeds.
2. Pat the inside of the melon dry using paper towels.
3. Dissolve gelatin in boiling water.
4. Combine ice water and ice cubes to make one cup.
5. Add to gelatin and stir until slightly thickened.
6. Remove any un-melted ice.
7. Place each melon half in a small bowl to hold straight and firm.
8. Place half of strawberries in each melon half.
9. Pour gelatin mixture over berries.
10. Cover with plastic wrap and chill until firm, about 3 hours.
11. To serve, cut into wedges.

Source: http://recipefinder.nal.usda.gov/recipes/honeydew-summer-salad-wedges

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.

Source: http://recipefinder.nal.usda.gov/recipes/herb-potato-salad

Brown Rice with Sizzling Chicken and Vegetables

  • 3 cups hot cooked brown rice
  • 3 tbsp low-sodium soy sauce
  • 1/4 cup water
  • 1 tbsp honey
  • 1 tbsp cornstarch
  • 1 1/2 tbsp canola or corn oil
  • 1 lb boneless chicken breast, cut into 1-inch cubes
  • 2 cloves garlic,minced
  • 1 small white onion, cut into small wedges (about 1/8-inch thick)
  • 3 medium carrots, peeled and thinly sliced diagonally (1 cup total)
  • 1 1/2 cups small broccoli florets
  • 1 medium red bell pepper, cut into 1-inch pieces
  1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.
  2. Heat oil in a wok or large skillet.Addminced garlic; sauté about 1 minute until garlic is golden.
  3. Add chicken; cook about 5-6minutes, then push chicken to the side.
  4. Add onions to center of skillet; cook until slightly tender and push to the side.
  5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightly tender and pushing to the side.
  6. Pour soy saucemixture into center of skillet. Leaving other ingredients at the sides of the pan, stir sauce until it thickens.
  7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.

Source: http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes/BrownRiceChicken.pdf

Summer Squash, Italian Style

  • 2 tablespoons vegetable oil
  • 1 summer squash (large, thinly sliced)
  • 1 tablespoon water
  • 1 teaspoon sweet basil, fresh
  • 6 tablespoons Parmesan cheese or Romano cheese (grated)
  • salt and pepper (optional, to taste)

1. Using a large, ovenproof frying pan, heat 1 Tablespoon of oil to medium high.
2. Arrange squash in pan, add water and season lightly with salt, pepper and basil.
3. Cover and cook over medium heat for 5 minutes, or until tender crisp.
4. Sprinkle with cheese and drizzle with remaining oil. Place under a preheated broiler and broil until cheese melts and browns slightly.
Tip: Add cut up fresh tomatoes, green peppers, green beans, eggplant, onions, or other vegetables in season.

Source: http://recipefinder.nal.usda.gov/recipes/summer-squash-italian-style