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.

Curtido Salvadoreno (Cabbage Salad)

  • 1 head of cabbage (chopped)
  • 2 carrots (small, grated)
  • 1 onion (small)
  • 1/2 teaspoon dried red pepper (optional)
  • 1/2 teaspoon oregano
  • 1 teaspoon olive oil
  • 1 teaspoon sald
  • 1 teaspoon brown sugar
  • 1/4 cup vinegar
  • 1/2 cup water

1. Blanch the cabbage with boiling water for 1 minute. Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
3. Place in the refrigerator for at least 2 hours before serving.

Source: http://recipefinder.nal.usda.gov/recipes/curtido-salvadoreno-cabbage-salad

Enchilada Bake

  • 1 tablespoon oil
  • 1 onion (large, chopped)
  • 3 garlic (cloves, minced)
  • 2 cups black beans (cooked)
  • 1 can kernel corn (7 ounces, drained and rinsed)
  • 1 teaspoon cumin
  • 2 cups prepared salsa (divided)
  • 8 corn totillas
  • 1/2 cup Monterey Jack cheese (shredded)

1. In a large skillet heat oil over medium-high heat; sauté onion and garlic 2-3 minutes.
2. Add beans, corn, cumin and ½ cup salsa. Cook 3-4 minutes, coarsely mashing beans with back of spoon.
3. Spoon 1/3 cup filling onto each tortilla; roll up.
4. Spoon ½ cup salsa into 11 x 7 x 2-inch baking dish. Arrange tortillas seam side down; top with remaining 1 cup sauce.
5. Cover and bake in 350 degree oven for 15 to 20 minutes.
6. Uncover; top with cheese. Bake 2 minutes longer or until cheese is melted.

Source: http://recipefinder.nal.usda.gov/recipes/enchilada-bake

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.

Source: http://recipefinder.nal.usda.gov/recipes/tomato-basil-soup

Spicy Southern Barbecued Chicken

  • 5 tablespoons tomato paste
  • 1 teaspoon ketchup
  • 2 teaspoons honey
  • 1 teaspoon molasses
  • 1 teaspoon Worcestershire sauce
  • 4 teaspoons white vinegar
  • 3/4 teaspoons cayenne pepper
  • 1/8 teaspoon black pepper
  • 1/4 teaspoon onion powder
  • 2 garlic clove (minced)
  • 1/8 teaspoon ginger (grated)
  • 1 1/2 pound chicken (skinless breasts, drumsticks)
  1. Combine all ingredients except chicken in saucepan.
  2. Simmer for 15 minutes.
  3. Place chicken on large platter and brush with half the sauce mixture.
  4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
  5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
  6. Remove from broiler and add remaining sauce to chicken. Cover with aluminum foil and bake at 350 degrees for 30 minutes.

Source: http://recipefinder.nal.usda.gov/recipes/spicy-southern-barbecued-chicken

Brown Rice Pilaf with Sage, Walnuts and Dried Fruit

  • 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.

Source: http://recipefinder.nal.usda.gov/recipes/brown-rice-pilaf-sage-walnuts-and-dried-fruit