Healthy Recipes

FitFamilies offer 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!

Recipes are updated regurlarly, so come back often!




CLICK HERE TO DOWNLOAD AND PRINT THIS RECIPE

Nacho Normal Nachos
Low Carb Diets

Substitute fresh squash slices for nacho chips and you’ve got a healthier snack – pronto! If you love spicy food, add hot sauce on the side for extra kick. This is a great dinner side dish too, and you can personalize it with your favorite squash and cheeses. Don’t like jalapeño? Sprinkle some chopped chives or green onion on top instead.

Serves 4, about ¾ cup each.
Nutritional Information
Calories: 86
Total Fat 5.1 g
Satfat 3 g
Monofat 1.4 g
Polyfat 0.2 g
Protein 5 g
Carbohydrate 6 g
Fiber 2 g
Sugars 3 g
Cholesterol 15 mg
Sodium 213 mg
Iron 1 mg
Calcium 120 mg
Ingredients
1 lb. zucchini or yellow squash, cut into ¼-inch slices
2 oz. sharp cheddar cheese, shredded
2 tablespoons whole-wheat panko (Japanese breadcrumbs)
1 tablespoon fresh jalapeño, finely chopped
(more/less to suit your taste)
¼ teaspoon sea salt
Preparation
  1. Preheat broiler to high.
  2. Line a baking sheet with foil and spray foil with non-stick cooking spray.
  3. Arrange squash slices in a single layer on the pan. Sprinkle evenly with cheese and panko.
  4. Broil 3 – 4 minutes or until cheese melts and squash begins to brown. Remove from oven and sprinkle with jalapeño and salt.


CLICK HERE TO DOWNLOAD AND PRINT THIS RECIPE

Eggs in a Nest
Family Favorites

Turn your muffin pan into a brunch plan!

Serves 6, 1 nest each.
Nutritional Information
Calories: 114
Total Fat 5.6 g
Satfat 1.6 g
Monofat 1.8 g
Polyfat 1 g
Protein 7 g
Carbohydrate  8 g
Fiber 1 g
Cholesterol 186 mg
Sodium 216 mg
Iron 1 mg
Calcium 38 mg
Ingredients
1 20-ounce package of refrigerated shredded hash brown potatoes
6 large eggs
Salt and pepper
Preparation
  1. Preheat oven to 400 degrees. Coat each cup of a 6-piece muffin pan with cooking spray. Use a light-colored non-stick pan for best results.
  2. Press ¼ cup of hash browns into bottom and up the sides of each muffin cup to just above the rim.
  3. Bake 30 minutes until lightly browned.
  4. Crack one egg into each nest and return to 400 degree oven for 12-15 minutes or until eggs are set to your preference. Sprinkle each with salt and pepper before serving.

Whether it’s for breakfast, lunch or dinner—or anything in between—you’ll want to try these deliciously healthy recipes submitted by other “FitFamilies” members. Just click on the buttons below— there’s something to satisfy everyone’s taste buds!



© 2016 UNITED STATES AIR FORCE, ALL RIGHTS RESERVED

Privacy Notice and Consent