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Healthy Recipes


FitFamily offers a variety of nutritious and tasty recipes that
will take several factors into consideration including time to
prepare, costs and nutrition value to help with your family
menu planning.  Try these tasty treats tonight!





Shrimp Tacos and Green Apple Salsa

Wake Up Your Taste Buds With These Healthy, Crunchy, Deliciously Twisted Tacos. Serve With A Side Of Spicy Beans For A Wonderful Flavor Contrast.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 259
Fat 9.4 g (Satfat 1.6 g; Monofat 5.3 g; Polyfat 1.7 g)
Protein 21.2 g
Carbohydrate 24.3 g
Fiber 3 g
Cholesterol 170 mg
Iron 3 mg
Sodium 364 mg
Calcium 87 mg


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INGREDIENTS

1½ tablespoons olive oil, divided
4 teaspoons fresh lime juice, divided
¼ teaspoon ground cumin
¼ teaspoon hot smoked paprika
¼ teaspoon ground red pepper
1 pound medium shrimp, peeled and deveined
⅓ cup sliced green onions
¼ teaspoon salt, divided
½ teaspoon grated lime rind
1 Granny Smith apple, thinly sliced
1 minced seeded jalapeño pepper
8 (6-inch) corn tortillas
1 ounce crumbled queso fresco


PREPARATION

1. Make seasoning mixture by combining 1 tablespoon olive oil, 2 teaspoons lime juice, cumin, paprika, and red pepper in a small bowl.

2. Place shrimp in a zip-top bag and add seasoning mixture before sealing. Allow to stand at room temperature for 15 minutes.

3. In a separate bowl, make the salsa by tossing together 1½ teaspoons oil, 2 teaspoons lime juice, onions, ⅛ teaspoon salt, lime rind, apple, and jalapeño.

4. Pour shrimp from bag into a colander and discard marinade. Heat a grill pan over medium-high heat. Sprinkle shrimp with⅛ teaspoon salt. Arrange half of shrimp in pan and grill 2 minutes on each side or until done. Remove from pan and keep warm. Repeat procedure with remaining shrimp.

5. Toast the tortillas in the same grill pan, if desired. Place 2 tortillas on each of 4 plates, and divide shrimp evenly among tortillas. Divide salsa evenly on the top of each, then top with queso fresco.

Serves 4, 2 tacos each







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Italian Greens

Mustard greens and escarole are spicy and slightly bitter, so raisins balance the flavor in this side dish. If you prefer milder greens, try substituting spinach and kale. Either way, you’ll have a filling, calcium-rich result that tastes simply delicious.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 99
Fat 4.7 g (Satfat 0.7 g; Monofat 3.3 g; Polyfat 0.5 g)
Protein 2 g
Carbohydrate 14.4 g
Fiber 3 g
Cholesterol 0.0 mg
Iron 1.2 mg
Sodium 216 mg
Calcium 68 mg


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INGREDIENTS

1 tablespoon extra-virgin olive oil
1 teaspoon minced fresh garlic
¼ cup golden raisins
½ head escarole, chopped (about ¼ pound)
4 ounces mustard greens, chopped
¼ teaspoon salt
⅛ teaspoon freshly ground black pepper
Dash of ground nutmeg (optional)


PREPARATION

1. Heat a large Dutch oven over medium-high heat. Add oil to pan and swirl to coat bottom surface. Add garlic and sauté 45 seconds, stirring constantly.

2. Stir in raisins and cook 1 minute. Add escarole and mustard greens. Toss occasionally as the greens sauté for 5 minutes, or until slightly wilted.
 
3. Remove from heat, and stir in salt, pepper, and nutmeg.

Serves 4, ½ cup each





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