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.
- 8 oz. whole wheat spaghetti, uncooked
- 1 tbsp. tub margarine
- 1 tbsp. olive oil
- 1 1/4 lbs. boneless, skinless chicken breast, cut into ¾-inch pieces
- 5 green onions, sliced
- 1 large clove garlic, minced
- 1/4 cup all-purpose flour
- 1/4 tsp. salt
- 1/8 tsp. black pepper
- 1/8 tsp. cayenne pepper
- 1 1/3 cups chicken broth
- 2/3 cup skim milk
- 2 tsp. prepared mustard
- 1/4 cup freshly squeezed lemon juice
- 1/4 cup chopped almonds
- 2 tbsp. chopped chives or scallions
- 1/4 tsp. paprika (optional)s
Combine flour, salt, pepper and cayenne in a saucepan; gradually add chicken broth and skim milk, stirring with a wire whisk until smooth. Place over medium heat and cook, stirring constantly, until thickened. Add mustard and lemon juice. Allow to cool. Heat margarine and oil in a skillet. Add chicken pieces, green onions and garlic. Sauté until chicken is just firm and cooked through, about 10 minutes. Prepare pasta according to package directions and drain. Combine sauce, chicken and pasta mixture. Put into a 2 ½-quart casserole dish. Sprinkle top with almonds, chopped chives and paprika (if using). Bake at 375° for 10 minutes or until heated through.
- 1 honeydew melon
- 1 package gelatin, lemon flavored (3 ounce)
- 1/2 cup water (boiling)
- 1/2 cup water (iced)
- ice cubes
- 1 cup whole strawberries (hulled)
1. Cut melon in half; scoop out seeds.
2. Pat the inside of the melon dry using paper towels.
3. Dissolve gelatin in boiling water.
4. Combine ice water and ice cubes to make one cup.
5. Add to gelatin and stir until slightly thickened.
6. Remove any un-melted ice.
7. Place each melon half in a small bowl to hold straight and firm.
8. Place half of strawberries in each melon half.
9. Pour gelatin mixture over berries.
10. Cover with plastic wrap and chill until firm, about 3 hours.
11. To serve, cut into wedges.
- 2 tablespoons butter (or margarine)
- 1 cup onion (chopped)
- 6 cups water
- 1 pound lentils (dry, washed, soaking not necessary)
- 1 teaspoon Worchestershire sauce
- 1/2 teaspoon oregano
- 1/4 teaspoon garlic powder
- 6 carrot (large, cut into 1/2-inch pieces)
- 4 celery stalk (large)
- 1 teaspoon salt
- 1 can whole tomatoes 916 ounce, cut into pieces or 3-4 fresh tomatoes cut in wedges)
1. Melt butter in a large skillet.
2. Sauté onion until tender.
3. Add water, lentils, Worcestershire sauce, oregano, and garlic powder.
4. Cover, bring to a boil. Reduce heat, and simmer for 45 minutes.
5. Add carrots, celery, and salt.
6. Cover and simmer 30 minutes more or until the vegetables are tender.
7. Add tomatoes. Heat thoroughly and serve.
- 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.
- 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.