Ten Healthy Recipes For Your Daily Life

1. Ten
Healthy
RECIPES
Foodtown Markets
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For Your Daily Life

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1 tablespoon olive oil
1 large onion, chopped (1 1/2 cups)
2 garlic cloves, minced
3/4 teaspoon salt, divided
1/2 teaspoon pepper, divided
1 1/2 tablespoons Worcestershire sauce
1/3 cup fat-free, less-sodium chicken broth
3 tablespoons ketchup, divided
1 3/4 pounds ground turkey, 97% lean
3/4 cup dry breadcrumbs
1 large egg, lightly beaten
1 large egg white, lightly beaten
Healthy Meatloaf Recipe
1. Preheat oven to 375°. Heat oil in medium skillet over medium heat. Add onion and cook,
stirring frequently, until soft, about 5 minutes. Add garlic, 1/4 teaspoon salt, and 1/4
teaspoon pepper; cook, stirring, 1 minute. Stir in Worcestershire sauce, broth, and 1
tablespoon ketchup; transfer mixture to a large bowl, and cool.
2. Add turkey, breadcrumbs, egg, egg white, and remaining 1/2 teaspoon salt and 1/4
teaspoon pepper to mixture in bowl, and mix well. (Mixture will be very moist.)
3. Cover a baking sheet with aluminum foil, and coat lightly with cooking spray. Form the
turkey mixture into a loaf, and place on the pan. Brush meatloaf evenly with remaining 2
tablespoons ketchup. Bake 1 hour or until thermometer inserted into center registers 170°.
Let meatloaf stand 5 minutes before serving.
Ingredients
Prepara8on

3. 1/2 cup drained pitted green olives (about 20)
1 tangerine or small orange, zested and quartered, zest reserved
1 red onion, cut into small wedges
1/2 pound Whole Catch® boneless, skinless tuna steak, cut into (1-inch)
chunks
1/4 teaspoon fine sea salt
1/4 teaspoon ground black pepper
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Preheat the oven to 425°F. Arrange olives, tangerine, and onions on a
large, parchment paper-lined baking sheet and roast until onions are
just browning, 10 to 15 minutes. Toss gently, scatter tuna over the top,
season with salt and pepper and continue roasting until tuna is just
cooked through, 8 to 10 minutes more. Squeeze tangerine over tuna,
onions and olives. Sprinkle with reserved zest; toss well and serve.
Ingredients
Prepara8on
Tangerine Roasted Tuna With Green Olives

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Coleslaw
4 cups coleslaw mix (or shredded cabbage and carrots)
2 tablespoon rice vinegar
1 tablespoon honey
⅛ teaspoon salt
Fish
4 fillets firm white fish such as tilapia
1 tablespoon olive oil
2 teaspoons chili powder
1 teaspoon Spanish smoked paprika
salt, to taste
Chipotle Yogurt Sauce
1 chipotle pepper, seeds removed
½ cup non-fat Greek yogurt
2 tablespoons lowfat mayonnaise
dash of salt
To Serve
Corn tortillas (about 12)
Coleslaw
Mix all Coleslaw ingredients together in a
medium bowl. Cover and chill until time to serve.
Fish
Drizzle olive oil on both sides of fish fillets, using
your fingers to lightly cover all the pieces.
Sprinkle chili powder, smoked paprika and a little
salt on each piece.
Grill on top of a lightly greased piece of foil until
done (this keeps the fish from sticking to the
grill). Flip the fish halfway through cooking, or
just leave it alone and let it finish cooking
without turning.
Chipotle Yogurt Sauce
Finely mince chipotle pepper (without the seeds
or else it will be way too spicy). Mix with yogurt,
mayonnaise and a dash of salt.
To Serve
Lightly toast corn tortillas over gas flame or in a
cast iron pan. Let everyone serve themselves by
topping the corn tortilla with some Grilled Fish,
Coleslaw and a drizzle of Chipotle Yogurt Sauce.
Ingredients Prepara8on
Kid-­‐Friendly Fish Tacos with Coleslaw and Chipotle Sauce Recipe

5. Prepara8onIngredients
1 ounce fresh breadcrumbs (about 1/2 cup)
Cooking spray
1 cup chopped onion
2 garlic cloves, chopped
1/2 cup ketchup, divided
1/4 cup chopped fresh parsley
2 tablespoons grated Parmesan cheese
1 tablespoon prepared horseradish
1 tablespoon Dijon mustard
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 ounces white cheddar cheese, diced
1 1/2 pounds ground sirloin
1 large egg, lightly beaten
1. Preheat oven to 425°.
2. Heat a skillet over medium-high heat. Add
breadcrumbs; cook 3 minutes or until toasted, stirring
frequently.
3. While breadcrumbs cook, heat a large skillet over
medium-high heat. Coat pan with cooking spray. Add
onion and garlic; sauté 3 minutes. Combine onion
mixture, breadcrumbs, 1/4 cup ketchup, and
remaining ingredients. Shape into 6 (4 x 2-inch) loaves
on a broiler pan coated with cooking spray; spread 2
teaspoons ketchup over each. Bake at 425° for 25
minutes or until done.
Note: This recipe originally ran in Cooking Light
January, 2011 and was updated for the November,
2012 25th anniversary issue.MyRecipes is working
with Let's Move!, the Partnership for a Healthier
America, and USDA's MyPlate to give anyone looking
for healthier options access to a trove of recipes that
will help them create healthy, tasty plates. For more
information
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Cheesy Meat Loaf Minis

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Ingredients Prepara8on
8 ounces uncooked spaghetti
12 ounces peeled and deveined medium shrimp
2 tablespoons pine nuts
1 cup 1% low-fat milk, divided
1 tablespoon all-purpose flour
1/2 teaspoon Dijon mustard
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup (2 ounces) grated fresh Parmigiano-
Reggiano cheese
1/3 cup finely chopped fresh basil
1/4 cup torn fresh basil leaves
1. Bring 4 quarts water to a boil in a large saucepan.
Add pasta; cook 7 minutes. Add shrimp to pan; cook 3
minutes or until shrimp are done and pasta is al dente.
Drain; keep warm.
2. While pasta cooks, heat a small nonstick skillet over
medium heat. Add nuts to pan; cook 2 minutes or until
lightly browned.
3. Combine 1/2 cup milk and flour in a large saucepan,
stirring with a whisk until well blended. Place pan
over medium heat; gradually stir in remaining 1/2 cup
milk. Stir in mustard and nutmeg. Bring to a boil;
reduce heat to medium-low, and cook 5 minutes or
until mixture begins to thicken, stirring constantly.
Stir in salt and pepper; cook 1 minute. Add drained
pasta mixture, cheese, and chopped basil, tossing
gently to combine. Sprinkle with nuts and torn basil.
Note: Because the noodles will quickly absorb the
creamy sauce, it's best to serve this calcium-rich
entrée right away.
Shrimp and Pine Nut SpagheG

7. 2 cups chopped cooked chicken breast
2 cups uncooked spaghetti noodles, broken
into 2-inch pieces (about 7 ounces)
1 cup (1/4-inch-thick) slices celery
1 cup chopped red bell pepper
1 cup chopped onion
1 cup fat-free, less-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 (10.75-ounce) cans condensed 30%
reduced-sodium 98% fat-free cream of
mushroom soup, undiluted
Cooking spray
1 cup (4 ounces) shredded cheddar cheese,
divided
1. Preheat oven to 350°.
2. Combine first 5 ingredients in a
large bowl. Combine broth, salt,
pepper, and soup in a medium bowl,
stirring with a whisk. Add soup mixture
to chicken mixture; toss. Divide
mixture evenly between 2 (8-inch)
square or (2-quart) baking dishes
coated with cooking spray. Sprinkle
1/2 cup cheese over each casserole.
Cover with foil coated with cooking
spray. Bake at 350° for 35 minutes.
Uncover and bake an additional 10
minutes.
Ingredients Prepara8on
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Chicken SpagheG Casserole

8. Ingredients Prepara8on
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1 20-ounce can pineapple chunks
3 tablespoons rice vinegar
2 tablespoons ketchup
2 tablespoons reduced-sodium soy sauce
1 tablespoon brown sugar
2 teaspoons cornstarch
1/4 teaspoon crushed red pepper
1 large egg
1 medium carrot, shredded
1/4 cup finely chopped scallion whites
2 tablespoons minced fresh ginger
1 1/2 teaspoons Chinese five-spice powder
3/4 teaspoon salt
8 ounces ground turkey breast
8 ounces ground pork
2 teaspoons canola oil
1 large red bell pepper, cut into 1-inch pieces
1/2 cup sliced scallion greens
Preheat oven to 450°F. Line a baking sheet with foil and
coat with cooking spray.
Drain pineapple juice into a small bowl. Whisk in vinegar,
ketchup, soy sauce, brown sugar, cornstarch and
crushed red pepper. Set aside.
Finely chop enough pineapple to yield 1/2 cup. Press out
excess moisture with paper towels. Reserve the
remaining pineapple chunks for the sauce.
Lightly beat egg in a large bowl. Stir in carrot, scallion
whites, ginger, five-spice powder, salt and the finely
chopped pineapple. Add turkey and pork; gently mix to
combine (do not overmix). Using a scant 1 tablespoon
each, make 36 small meatballs. Bake on the prepared
baking sheet until just cooked through, about 15
minutes.
Heat oil in a large skillet over medium heat. Add bell
pepper and cook for 1 minute. Whisk the reserved juice
mixture and add to the pan. Bring to a boil and cook,
stirring, for 1 minute. Stir in the remaining pineapple and
the cooked meatballs.
To serve, thread a meatball and a piece of pineapple and/
or pepper onto a small skewer or toothpick. Transfer to a
platter, drizzle with sauce and sprinkle with scallion
greens.
Sweet-­‐&-­‐Sour Meatballs

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Ingredients Prepara8on
1 cup diced fresh tomatoes
1 1/2 tablespoons chopped fresh cilantro
4 fat-free whole-wheat tortillas, 8 inches in
diameter
1 cup low-fat refried black beans
1 cup chopped lettuce
1/2 cup finely shredded cheddar cheese
1/4 cup reduced-fat sour cream
1/2 cup salsa
In a small bowl, stir together the tomatoes and
cilantro. Set aside.
Place 2 tortillas between a paper napkin or
paper towel and warm in the microwave for 20
seconds on high. Repeat with the remaining
tortillas.
Scoop the refried black beans into a microwave-
safe bowl. Warm on high in the microwave for 1
minute. Stir to make sure the beans are heated
through.
To serve, spread 1/4 cup of the black beans on 1
tortilla. Top with 1/4 cup lettuce, 1/4 cup of the
tomato-cilantro mixture and 2 tablespoons
cheese. Fold the sides and the bottom of the
tortilla up over the filling, then roll to close.
Garnish with 1 tablespoon sour cream and 2
tablespoons salsa. Repeat with the remaining
tortillas and serve immediately.
Southwestern Wraps

10. Ingredients Prepara8on
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16 ounces pork tenderloin, cut into 6 pieces
1 1/2 tablespoons curry powder
1 tablespoon extra-virgin olive oil
2 medium yellow onions, chopped (about 2
cups)
2 cups apple cider, divided
1 tart apple, peeled, seeded and chopped into
chunks
1 tablespoon cornstarch
Season the pork tenderloin with curry
powder and let stand for 15 minutes.
In a large, heavy skillet, heat the olive oil over
medium-high heat. Add the tenderloin and
cook, turning once, until browned on both
sides, about 5 to 10 minutes. Remove the
meat from the skillet and set aside.
Add the onions to skillet and saute until soft
and golden. Add 1 1/2 cups of the apple cider,
reduce the heat and simmer until the liquid is
half the volume.
Add the chopped apple, cornstarch and the
remaining 1/2 cup apple cider. Stir and
simmer while the sauce thickens, about 2
minutes. Return the tenderloin to the skillet
and simmer for the final 5 minutes.
To serve, arrange tenderloin on a serving
platter or divide onto individual plates. Pour
thickened sauce over meat and serve
immediately.
Curried Pork Tenderloin in Apple Cider

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Ingredients Prepara8on
1-5 pound whole, bone-in turkey breast (thawed)
Rub:
2 tablespoons fresh rosemary, chopped
2 tablespoons fresh thyme leaves, chopped
2 tablespoons olive oil
Stuffing:
1 small onion, thinly sliced
1 apple, peeled and thinly sliced
1 pear, peeled and thinly sliced
1/4 cup dried cranberries (or raisins)
Glaze:
2 cups apple juice (divided)
1 tablespoon brown sugar
1 tablespoon brown mustard
1 tablespoon olive oil
Preheat the oven to 325 F. Place the turkey breast, skin side up,
on a rack in a roasting pan.
In a small bowl, combine the herbs and the olive oil to make a
paste. Loosen the skin from the meat gently with your fingers —
making two deep pockets between the skin and meat. Smear
half of the paste directly on the meat. Spread the remaining
paste evenly over the top of the skin.
In another small bowl, mix together the sliced onions and fruit.
Stuff each pocket with the mixture.
Pour 1 cup of apple juice into the bottom of the roasting pan.
Roast the turkey breast for 1 3/4 to 2 hours, until the skin is
golden brown and an instant-read thermometer registers 165 F
when inserted into the thickest and meatiest areas of the
breast. If the skin is over-browning, cover the breast loosely
with aluminum foil.
In the meantime, combine the remaining cup of apple juice,
brown sugar, mustard and olive oil in a sauce pan. Heat to
boiling, reduce the heat and simmer until it becomes thickened
and reduced in volume to about 3/4 cup. Use this to baste the
turkey during the last 30 minutes of cooking.
When the turkey is done, cover with foil and allow it to rest at
room temperature for 15 minutes. Carve, serve and spoon any
remaining glaze over the turkey.
Glazed Turkey Breast With Fruit Stuffing

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