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

Spicy, Crispy Green Beans

Holiday meals mean leftovers can become great new dishes the next day. This veggie side is so good you may want to PLAN for leftovers, or simply make it from scratch with freshly cooked then cooled beans.

Serves 8, about ¾ cup beans and 1 tablespoon dip each.
Nutritional Information
Calories 151
Total Fat 2.8 g
Satfat 0.1 g
Monofat 1.2 g
Polyfat 0.8 g
Protein 7 g
Carbohydrate 24 g
Fiber 3 g
Cholesterol 0.0 mg
Iron 1 mg
Sodium 198 mg
Calcium 38 mg
Ingredients
¼ cup canola mayonnaise
¼ cup low-fat buttermilk
2 teaspoons Sriracha hot sauce (more or less to taste)
1 tablespoon fresh lime juice
2½ cups whole-wheat panko (Japanese breadcrumbs)
2 teaspoons fresh thyme leaves
1 teaspoon garlic powder
½ teaspoon ground red pepper
⅛ teaspoon kosher salt
½ cup all-purpose flour
4 large egg whites, beaten
1 pound leftover steamed green beans
Preparation
  • Preheat oven to 375°.
  • Combine mayonnaise, buttermilk, Sriracha, and lime juice in a small bowl. Cover and chill.
  • Place panko in an even layer on a baking sheet. Bake at 375° for 4 minutes or until golden. Transfer to shallow dish and cool completely. Once cooled, add thyme, garlic powder, pepper, and salt and toss well.
  • Place flour in a shallow dish, egg whites in another shallow dish. Dredge half of green beans in the flour, then dip in egg whites and dredge in panko mixture. Place beans on a baking sheet. Repeat procedure with remaining beans and place that batch on a separate baking sheet.
  • Bake beans at 375° for 8 minutes or until crisp. Serve with Sriracha dip.


CLICK HERE TO DOWNLOAD AND PRINT THIS RECIPE

Roasted Winter Vegetables

Baby, it’s cold outside. So warm up your kitchen and your table with the vibrant colors of seasonal vegetables. Cooking times for these mainly root veggies vary, so you’ll use two pans to roast them separately, then combine them in one serving bowl at the end.

Serves 8, 1 cup each.
Nutritional Information
Calories 103
Total Fat 3.7 g
Satfat 0.5 g
Monofat 2.5 g
Polyfat 0.5 g
Protein 2.5 g
Carbohydrate 16.7 g
Fiber 4.9 g
Cholesterol 0.0 mg
Iron 1.1 mg
Sodium 253 mg
Calcium 67 mg
Ingredients
16 thyme sprigs, divided
4 medium beets, peeled and quartered
4 carrots, peeled and cut in half lengthwise
2 medium turnips, peeled and quartered
2 tablespoons extra-virgin olive oil, divided
½ teaspoon salt, divided
½ teaspoon freshly ground black pepper, divided
8 unpeeled garlic cloves
2 medium red onions, peeled and cut lengthwise into quarters
2 fennel bulbs, cored and cut lengthwise into quarters
1 teaspoon chopped fresh thyme
Preparation
  1. Preheat oven to 425°.
  2. Place 8 thyme sprigs, beets, carrots, and turnips in a large bowl. Drizzle with 1 tablespoon oil; sprinkle with ¼ teaspoon salt and ¼ teaspoon pepper. Toss to coat. Arrange vegetables in a sheet pan. Bake at 425° for 45 minutes or until vegetables are tender and begin to brown, stirring occasionally.
  3. Place remaining 8 thyme sprigs, garlic, onions, and fennel in a bowl. Drizzle with remaining 1 tablespoon oil; sprinkle with remaining ¼ teaspoon salt and ¼ teaspoon pepper. Arrange vegetables in a single layer in a sheet pan. Bake at 425° for 25 minutes or until vegetables are tender and begin to brown, stirring occasionally.
  4. Combine beet mixture and onion mixture in one bowl, and sprinkle with chopped thyme 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