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.

Chicken Vegetable Soup with Kale

  • 2 teaspoons vegetable oil
  • 1/2 cup onion (chopped)
  • 1/2 cup carrot (chopped)
  • 1 teaspoon thyme (ground)
  • 2 garlic clove (minced)
  • 2 cups water (or chicken broth)
  • 3/4 cups tomatoes (diced)
  • 1 cup chicken, cooked, skinned and cubed
  • 1/2 cup brown rice, cooked (or white rice)
  • 1 cup kale (chopped, about one large leaf)

1. Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes.
2. Add thyme and garlic. Sauté for one more minute.
3. Add water or broth, tomatoes, cooked rice, chicken and kale.
4. Simmer for 5-10 minutes.

Source: http://recipefinder.nal.usda.gov/recipes/chicken-vegetable-soup-kale

Fall Veggie Casserole

  • 1 eggplant (medium)
  • 4 tomatoes
  • 1 green pepper
  • 1 onion
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons vegetable oil
  • 1 garlic clove
  • 2 tablespoons Parmesan cheese (grated)

1. Remove the skin from the eggplant. Cut the eggplant into cubes.
2. Chop the tomatoes into small pieces.
3. Cut the green pepper in half. Remove the seeds and cut it into small pieces.
4. Chop the onion into small pieces.
5. Cut the garlic into tiny pieces.
6. Cook the first 8 ingredients in a large skillet until tender.
7. Top with the Parmesan cheese and serve.

Source: http://recipefinder.nal.usda.gov/recipes/fall-veggie-casserole

Herb Potato Salad

  • 1/4 tablespoon salt
  • 1 pound potatoes
  • 1/2 cup radishes (sliced, optional)
  • 1/2 teaspoon basil (dried)
  • 1/4 teaspoon thyme (dried)
  • 1/4 teaspoon onion powder
  • 3 tablespoon yogurt, non-fat plain
  • 1 tablespoon mayonnaise, reduced calorie
  • 1 1/2 teaspoon prepared mustard
  • 1/2 teaspoon garlic (chopped)

1. Scrub potatoes and cut into cubes.
2. Place in medium saucepan and cover with water. Bring to a boil.
3. Cover, reduce heat and simmer 12 minutes or until potatoes are done. Drain.
4. Mix dressing ingredients.
5. Combine hot potatoes, dressing, radishes, basil, thyme, and onion powder. Serve hot or cold.

Source: http://recipefinder.nal.usda.gov/recipes/herb-potato-salad

Spring Vegetable Sauté

  • 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.

Source: http://recipefinder.nal.usda.gov/recipes/spring-vegetable-saute

Cajun Red Beans and Rice

  • 2 tablespoons olive oil
  • 1/2 pound turkery, sausage, casings removed
  • 1 green pepper, chopped
  • 1 small yellow onion, chopped
  • 1 celery stalk, chopped
  • 3 garlic cloves, minced
  • 2-3 teaspoons Cajun seasonings, depending on your spiciness preference
  • 2 (15-ounce) cans red beans (kidney beans), rinsed and drained
  • 1/2 cup water
  • 1 (15-ounce) can diced tomaotes
  • 2 cups cooked long grain brown rice

1. Cook rice according to package instructions.
2. In a large stock pot, heat the oil over medium heat. Add the sausage, garlic, pepper, onion, and celery. 3. Break sausage into bite-sized pieces as it cooks. Stir until sausage is cooked all the way through and vegetables are tender.
4. Add the seasoning, beans, water, and tomatoes. Mix well with the sausage. Bring to a boil.
5. Reduce to a simmer and cook for about 10 minutes. Serve over hot, cooked rice.

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