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.

Brazilian Rice

  • 1 vegetable oil spray (non-stick)
  • 2 cartons spinach (12 ounce, frozen, thawed)
  • 1 cup brown rice (cooked)
  • 2 tablespoons olive oil
  • 1 cup egg-white substitute (liquid)
  • 3/4 cups mozzarella cheese (shredded fat-free)
  • 1 cup milk (fat-free)
  • 1/2 onion (medium, chopped)
  • 1/2 teaspoon Worcestershire sauce (low-sodium)
  • 1/4 teaspoon marjoram (dried)
  • 1/4 teaspoon thyme (dried)
  • 1/4 teaspoon rosemary (dried)
  1. Preheat oven to 350 degrees.
  2. Spray a 2-quart baking dish with vegetable oil spray.
  3. Place thawed spinach in a colander and press to remove excess water.
  4. Place the spinach in a large mixing bowl and add remaining ingredients. Mix until combined.
  5. Transfer the mixture to the baking dish and place in the preheated oven. Bake for 30 minutes.
  6. Cut the casserole into eight squares and serve. This casserole can be prepared 1 day in advance and refrigerated.
  7. Stir the onion, tomato sauce and spices together in a small bowl.
  8. Pour the onion-spice mix evenly over the fish pieces.
  9. Bake about 10 to 20 minutes, until the fish flakes easily with a fork.


Orange Pork Chops

  • 2 pork chops
  • 1 sweet potato (peeled)
  • 1/2 orange (sliced)
  • 1 dash cinnamon (optional)
  • 1 dash salt (optional)
  • 1 dash black pepper (optional)

Preheat oven to 350 degrees.
1. In a medium skillet, brown pork chops in a small amount of oil.
2. Cut sweet potato into 1/2-inch slices.
3. Place meat and sweet potato slices in a baking dish and top with orange slices; sprinkle with seasonings if desired.
4. Cover and bake for 1 hour until meat is tender.


Mexican Chicken Soup

  • 3 pounds chicken pieces, skin removed
  • 2 cups tomatoes (chopped)
  • 1 garlic clove (minced)
  • 1/2 cup onion (chopped)
  • 1/4 cup mild chiles (canned and diced)
  • 2 cups pinto or garbanzo beans, canned, drained, or cooked and drained
  • salt and pepper (to taste, optional)

1. Place chicken pieces in a large saucepan and add enough water to cover.
2. Cook until tender, about 25 minutes.
3. Remove chicken pieces from the broth.
4. Add tomatoes, garlic, onion, and chilies.
5. Remove chicken meat from the bones and return meat to broth.
6. Add beans and salt and pepper to taste. Simmer for about 15 minutes.


Hawaiian Chicken

  • 1 teaspoon oil or margarine
  • 2 1/2 pounds chicken, boneless skinless
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 can pineapple juice, frozen concentrate (6 ounces)
  • 2 cans water (12 ounces)

1. Defrost the pineapple juice.
2. Grease a large frying pan. Heat the pan on low.
3. Put the chicken parts in the hot pan. Sprinkle with salt and pepper.
4. Cook until the chicken begins to brown.
5. Add the defrosted pineapple juice to the pan.
6. Swish the water in the can, and add it to the pan.
7. Cover and cook slowly, turning now and then, for 50 minutes or until the chicken is fork tender.
8. Put the chicken on a warm platter.
9. Skim the fat from the chicken juices in the pan.
10. Boil down the juices until they are slightly thickened (about 5 minutes).
11. Return the chicken to the pan. Reheat it for a few minutes.


Flavorful Fried Rice

  • 2 tablespoons cooking oil (or margarine)
  • 1 cup rice, regular, uncooked
  • 3 tablespoons onion (minced)
  • 1/2 cup carrot (chopped or grated)
  • 2 cups water
  • 4 egg (beaten)
  • 4 egg whites (beaten)
  • 1/4 cup milk, non-fat
  • 1/2 cup peas
  • 2 tablespoons soy sauce

1. In a frying pan over medium heat, cook rice, minced onion, and carrots in oil, stirring often until lightly browned.
2. Slowly add water. Reduce heat, cover and simmer until liquid is absorbed and rice is tender, about 20 minutes.
3. Beat eggs in bowl. Stir in milk, peas, and soy sauce. Pour over hot rice mixture in fry pan.
4. Cook on medium heat. As mixture begins to thicken, gently draw a spatula across bottom and sides of pan. This allows egg mixture to cook. Continue until eggs are firm.