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Recipes

Introduction

An essential part of becoming a Healthier You is making healthy choices. This part of the book will give you some of the tools to stay on track. One of the simplest and most effective healthy choices you can make is to know what you are eating. Cooking at home is one sure-fire way to plan and keep track of calories, portion sizes, nutrients, and all of that other good stuff. Unfortunately, many people avoid cooking at home either because they feel that their cooking skills aren’t up to par, don’t have the time, or prefer the taste and quality of meals eaten out. This doesn’t have to be the case! If you are one of those people, don’t worry—we can help!

Here are almost 100 easy-to-make, fun, and delicious recipes. They are “heart healthy.”We know that because they were developed by researchers and nutritionists with the HHS National Institutes of Health. No advanced cooking skills required, and they taste great.

The recipes are for appetizers, soups, breads, beef, poultry, fish, vegetables, pasta, rice, sauces, desserts, great vegetarian dishes, and more! On the next page, they are categorized by the amount of time they take to prepare AND cook—from start to finish, all less than 90 minutes total. Since many of us want to save money by preparing our own meals, we’ve provided some healthy recipes that will be satisfying for the cost-conscious. If you have children that want to help make healthy meals, we have kid-friendly recipes as well.

There are multi-cultural dishes for a variety of tastes, and the best part is that each one is healthy. And you will know that because nutrition information is provided for each recipe. This information includes calories, total fat, saturated fat, cholesterol, and sodium for all recipes. Since you can see the ingredients, you know EXACTLY what is in each serving you eat—a great advantage to cooking your own food—nothing is HIDDEN. We hope you will enjoy the recipes and experiment a little! Make them your own. But be aware of what ingredients you are adding in the process (that means no adding saturated fat and salt!).

Becoming a Healthier You doesn’t stop here! Check out the list of government Web resources that you can use to access up-to-date information, advice, and tips for maintaining your progress. You’ll find resources for just about every aspect of being healthy. Plus, there are resources for kids (including some really cool teen and tween sites) and older Americans. You’ll also find: cultural-specific suggestions, physical activity ideas, nutritional information, menu planning, and shopping tips. There is even a resource for finding recreation areas and parks near you to get out there, be active, and enjoy the scenery!

We also have some great cost-savings tips, tips for using spices to add new flavor and use less salt, food shopping lists, and information on keeping food safe—all tools that will keep you being a Healthier You.

< 30 MINUTES   |    < 60 MINUTES   |    < 90 MINUTES

* Kid-friendly       ** Need to marinate       *** Need to soak beans overnight

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< 30 mins

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Toppings/Sauces/Dressings
Chili and Spice Seasoning
Fresh Salsa
Hot ‘N Spicy Seasoning
Vinaigrette Salad Dressing
Yogurt Salad Dressing

Breakfast
Applesauce Pancakes
Cinnamon-Sprinkled French Toast*
Fruity Granola Yogurt Parfait*
Huevos Con Turkey Sausage*
Oven-Baked Pancakes
     Whole Wheat Pancakes
     Three-Grain Pancakes
Springtime Cereal

Appetizers/Soups/Salads
Cannery Row Soup
Chicken Salad
Corn Chowder
Gazpacho
Spinach Salad for Spring and Summer
Sunshine Salad
Tuna Salad
Waldorf Salad

Sides
Brown or White Rice
Caribbean Pink Beans***
Green Beans Sauté
Oriental Rice
Scallion Rice
Sunshine Rice
Vegetables with a Touch of Lemon

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Entrées
BEEF:
Beef Stroganoff
Perky Picadillo
Southwest Salad
Stir-Fried Beef and Chinese Vegetables
Stir-Fried Beef and Potatoes

LAMB:
Shish Kabob

CHICKEN:
20-Minute Chicken Creole
Baked Chicken Nuggets
Chicken Marsala
Chicken Oriental
Chicken and Vegetables

TURKEY:
Turkey Patties
Turkey Stir-Fry

FISH:
Baked Salmon Dijon
Baked Trout Olé
Scallop Kabobs
Spicy Baked Fish

VEGETARIAN:
Frittata Primavera

Desserts
Mousse à la Banana
Rainbow Fruit Salad



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< 60 mins

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Breads
Carrot Raisin Bread
Good-for-You Cornbread
Homestyle Biscuits

Appetizers/Soups/Salads
Bean and Macaroni Soup
Mexican Pozole
Minestrone Soup
Pupusas Revueltas with Chicken

Sides
New Orleans Red Beans
New Potato Salad
Smothered Greens with Turkey

Desserts
1-2-3 Peach Cobbler
Baked Apple Slices
Oatmeal Cookies
Peach Cake
Peach-Apple Crisp
Rice Pudding
Sweet Potato Custard
Winter Crisp
   Summer Crisp

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Entrées
BEEF:
Beef Casserole
Black Skillet Beef with Greens and Red Potatoes

CHICKEN:
Barbecued Chicken
Chicken Ratatouille
Chicken and Spanish Rice
Chicken Stew
Grilled Chicken with Green Chile Sauce**

TURKEY:
Spaghetti with Turkey Meat Sauce
Turkey Meatloaf
Turkey Stuffed Cabbage

FISH:
Catfish Stew and Rice
Mediterranean Baked Fish
Mouth-Watering Oven-Fried Fish

VEGETARIAN:
Classic Macaroni and Cheese
Parmesan Rice and Pasta Pilaf
Summer Vegetable Spaghetti
Vegetarian Spaghetti Sauce



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< 90 mins

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Breakfast
Zucchini Breakfast Bread

Breads
Banana-Nut Bread

Sides
Wonderful Stuffed Potatoes

Desserts
Apple Coffee Cake
Frosted Cake

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Entrées
CHICKEN:
Chicken and Rice
Spicy Southern Barbecued Chicken**
Yosemite Chicken Stew and Dumplings

VEGETARIAN:
Italian Vegetable Bake
Vegetable Stew
Zucchini Lasagna



Toppings/Sauces/Dressings Recipes >



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