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.
- 4 apples (cored and thinly sliced)
- 1 can cranberry sauce (16 ounce, whole)
- 2 teaspoons margarine (soft melted)
- 1 cup oatmeal (uncooked)
- 1/3 cup brown sugar
- 1 teaspoon cinnamon
1. Preheat oven to 400 degrees.
2. Wash apples, remove cores and slice thinly, keeping peel on.
3. In a bowl, combine the cranberries and apples. Pour into an 8×8 inch pan.
4. Combine melted margarine with oatmeal, brown sugar, and cinnamon until well blended. Sprinkle over apple/cranberry mixture.
5. Cover and bake for 15 minutes.
6. Uncover and bake 10 more minutes until the topping is crisp and brown.
7. Serve warm or cold.
- 4 tablespoons cream cheese, low fat (whipped)
- 2 flour tortillas
- 1/2 teaspoon ranch seasoning mix
- 1/4 cup broccoli (washed and chopped)
- 1/4 cup carrot (peeled and grated)
- 1/4 cup zucchini (washed and cut into small strips)
- 1/4 cup summer squash (yellow, washed and cut into small strips)
- 1/2 tomato (diced)
- 2 tablespoons green bell pepper (seeded and diced)
- 2 tablespoons chives (chopped fine)
- In a small bowl, stir ranch seasoning into cream cheese, chill.
- Wash and chop vegetables.
- Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
- Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
- Chill for 1-2 hours before serving (the wrap will hold its shape better). With a sharp knife slice into circles and serve.
- 2 tablespoons cinnamon
- 3 tablespoons margarine
- 1/2 cup sugar
- 3 tablespoons flour (all purpose)
- 1 teaspoon lemon peel (grated)
- 5 cups apple (unpeeled, sliced)
- 1 cup cranberries (fresh)
- 2/3 cups rolled oats
- 1/3 cup brown sugar (packed)
- 1/4 cup whole wheat flour
1. Combine sugar, flour, and lemon peel in a medium bowl and mix well.
2. Stir in apples and cranberries.
3. Spoon into a 6-cup baking dish.
1. Combine oats, brown sugar, flour, and cinnamon in a small bowl.
2. Stir in melted margarine.
3. Sprinkle topping over filling.
4. Bake at 375 degrees for 40 minutes or until filling is bubbly and top is brown.
5. Serve warm or at room temperature.
- 2 cups water
- 8 garlic clove (unpeeled)
- 6 tablespoons fresh parsley (chopped, divided)
- 1 teaspoon lemon zest (grated)
- 1 teaspoon sodium-free seasoning blend
- 4 chicken breast (4 ounce, with skin)
- 1/4 cup chicken broth (reduced sodium)
- 2 tablespoons lemon juice (fresh)
1. In a small saucepan, bring water to a boil. Add garlic; cook for 10 minutes. Drain garlic, peel and cut into thin slices. In a small bowl, combine garlic, 1/2 cup of chopped parsley, lemon zest, and seasoning. Mix well.
2. Loosen skin from each chicken breast to form a pocket. Place about 1 teaspoon of garlic mixture under skin of each breast. Heat a large nonstick skillet over medium-high heat.
3. Add chicken skin-side down; cook until golden, about 4 minutes. Turn chicken; reduce heat to medium.
4. Cover and cook until no longer pink in center, about 10 to 12 minutes. Transfer chicken to a plate. Wipe any fat away from the skillet.
5. Add remaining chopped parsley, broth, and lemon juice to pan. Bring to a boil; cook for 1 minute. Spoon mixture over chicken.
- 1/2 pound ground beef
- 1 can kidney beans (15 1/2 ounces, with liquid)
- 1 cup tomato sauce, unsalted
- 1 tablespoon onion, instant minced
- 1 1/2 tablespoon chili powder
1. Thoroughly cook ground beef in skillet until browned (internal temperature of 160 degrees). Do not undercook ground beef. Carefully wash your hands and any surfaces that have come in contact with raw meat.
2. Drain off fat into container.
3. Stir in kidney beans with liquid, tomato sauce, onion, and chili powder.
4. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes.
5. Refrigerate or freeze leftovers within 2 hours of cooking. Use refrigerated leftovers within 4 days.