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.
- 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.
- 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.
- 1 tablespoon extra virgin olive oil
- 1/4 red cabbage (medium head, about 2 cups, finely shredded)
- 2 ripe tomatoes (medium, seeded and chopped)
- 1/2 cup canned artichoke hearts(drained and chopped)
- 1 cup green peas (frozen or fresh)
- 2 1/2 cups vegetable juice (low-sodium tomato)
- 1 cup water
- 2 teaspoons dried basil
- salt and pepper (freshly ground black pepper, optional, to taste)
1. In large soup pot, heat oil over medium heat. Sauté cabbage, tomatoes, artichoke hearts and peas for 10 minutes.
2. Add tomato juice and water. Bring to boil. Reduce heat, add basil and simmer for 10 minutes, or until all vegetables are tender and soup is piping hot.
3. Serve in individual serving bowls. Season to taste with salt and pepper.
- 1 canola cooking spray (as needed)
- 1 onion (medium, chopped)
- 1 celery (medium stalk, ends trimmed and chopped)
- 2 cups rice (brown, uncooked)
- 2 1/2 cups water
- 2 cups vegetable broth (fat-free, reduced sodium)
- 1/4 cup raisins (dark)
- 1/4 cup apricots (dried, chopped)
- 4 cups walnuts (chopped, optional)
- 1 teaspoon sage (dried)
- 2 tablespoons sage (fresh, chopped)
- 2 tablespoons salt (to taste, optional)
- 2 tablespoons pepper (to taste, optional)
1. Spray the large skillet with canola cooking spray. Heat skillet over medium heat.
2. Sauté onion and celery until tender, about 5 minutes. Add brown rice and sauté for 5 minutes.
3. Add water, broth, raisins, and apricots; heat to boiling. Reduce heat to low, cover and simmer until rice is tender and liquid is absorbed, about 50 minutes.
4. Stir in walnuts if desired, sage, salt and pepper.
5. Transfer to serving dish. Garnish with fresh sage and serve immediately.
- 2 cucumber (diced into 1/4 inch pieces)
- 3 red bell pepper (seeded and diced into 1/4 inch pieces)
- 3 green pepper (seeded and diced into 1/4 inch pieces)
- 4 celery stalks (diced into 1/4 inch pieces)
- 2 tomatoes (diced into 1/4 inch pieces)
- 2 lemons
- 2 cups tomato juice, low-sodium
- 3 garlic clove (fresh minced)
- 1 tablespoon cumin (ground)
- 1 cup cilantro (fresh chopped)
- salt and pepper (to taste, optional)
1. Combine all ingredients except salt, pepper and lemons in a bowl.
2. Remove 2 cups of the mixture and reserve.
3. Using a blender or food processor, puree the remaining mixture in the bowl.
4. Add 2 cups of reserved mixture to the pureed mixture.
5. Season with salt, pepper (optional) and the juice from the lemons.
6. Cover mixture and refrigerate for at least 2 hours before serving.
7. Serve cold, garnished with chopped cilantro.