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.

Sensational Six-Layer Dinner

  • 2 potatoes (medium, sliced)
  • 2 cups carrot (sliced)
  • 1/4 teaspoon black pepper
  • 1/2 cup onion (sliced)
  • 1 pound ground beef (browned and drained)
  • 1 1/2 cup green beans
  • 1 can tomato soup

1. Lightly oil or spray baking dish with cooking spray
2. Layer ingredients in order given. Cover.
3. Bake at 350 degree for 45 minutes or until tender and thoroughly heated.
4. Uncover and bake 15 more minutes.

Source: http://recipefinder.nal.usda.gov/recipes/sensational-six-layer-dinner

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.

Source: http://recipefinder.nal.usda.gov/recipes/meaty-stuffed-potatoes

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/

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.

Source: http://recipefinder.nal.usda.gov/recipes/anytime-pizza

Italian White Beans and Rice Soup

  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 1 small yellow onion, finely chopped
  • 1 rib celery, finely chopped
  • 1 (15-ounce) can diced tomatoes
  • 3 cups cooked or 2 (15-ounce) cans Great Northern or cannellini white beans
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano

1. Cook rice according to package instructions.
2. While rice is cooking, heat olive oil in a large stock pot. Add garlic, onion, and celery and cook until soft, for about four minutes.
3. Add stock, tomatoes, and seasoning and bring to a boil. Reduce to a simmer, stir in the beans, and simmer for 10 minutes.
4. Stir in the cooked rice and serve. Top with grated Parmesan cheese, if desired.

Source: http://www.moneycrashers.com/easy-rice-beans-recipes/