Whether it's for breakfast,
lunch or dinner—or anything
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 try these deliciously healthy
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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!





Autumn Empanadas

These little packets of seasonal flavors are smart finger-food for family gatherings. The recipe calls for Jonagold apples, but you can use any good baking apple, including Honeycrisp, Granny Smith or Rome, depending on how sweet you want to make the filling.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 177
Total fat: 4.5g
Saturated fat: 1g
Monounsaturated fat: 2.3g
Polyunsaturated fat: 0.8g
Protein: 5.7g
Carbohydrate: 29g
Fiber: 2.1g
Cholesterol: 3mg
Iron: 1.6mg
Sodium: 427mg
Calcium: 51mg


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Ingredients:

2 teaspoons olive oil
½ cup minced onion 
2 cups diced (¼-inch) peeled butternut squash 
1 cup diced (¼-inch) peeled Jonagold apple (about ½ pound)
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ cup (1 ounce) crumbled goat cheese
2 teaspoons chopped fresh thyme
1 (11.3-ounce) can refrigerated dinner roll dough
1 tablespoon honey mustard
2 teaspoons water
2 tablespoons 1% low-fat milk
Cooking spray

PREPARATION:
1. Preheat oven to 375°.
2. Heat olive oil in a large skillet over medium-high heat. Add onion and sauté for 3 minutes. Add squash and sauté for 5 minutes. Add apple to mixture and cook 6 minutes more, or until squash and apple are tender. Stir in salt and pepper. 
3. Remove from heat, and cool to room temperature. Gently stir in cheese and thyme.
4. Separate dough into 8 pieces. Place pieces on a lightly floured surface and roll each portion into a 5-inch circle.  
5. Combine mustard and 2 teaspoons water in a small bowl. Lightly brush top sides of dough circles with mustard mixture. 
6. Spoon about 2 tablespoons squash mixture onto half of each circle, leaving a ¼-inch border. 
7. Fold dough over filling and press edges together with a fork to seal. Brush milk over dough. 
8. Place turnovers 1-inch apart on a baking sheet lightly coated with cooking spray. 
9. Bake at 375° for 19 minutes or until golden brown. Serve warm.

Serves 8 (1 empanada each)







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Sage ‘n Cider Pork

The rich sauce turns everyday pork tenderloin into a special dish. It’s easy to make too – so you don’t have to save it for a special occasion.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 190
Total fat: 7.3g
Saturated fat: 2.1g
Monounsaturated fat: 3.8g
Polyunsaturated fat: 0.8g
Protein: 24.5g
Carbohydrate: 4.9g
Fiber: 0.2g
Cholesterol: 79mg
Iron: 1.3mg
Sodium: 436mg
Calcium: 16mg

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Ingredients:

1 (1-pound) pork tenderloin, trimmed
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon olive oil, divided
¼ cup finely chopped shallots
1½ teaspoons chopped fresh sage
4 teaspoons sherry vinegar
½ cup lower-sodium chicken broth
¼ cup apple cider
1 teaspoon Dijon mustard
¾ teaspoon cornstarch
1 tablespoon heavy whipping cream
Fresh sage leaves (optional)

PREPARATION:
1. Cut pork into 12 round medallion pieces. Sprinkle both sides of each piece evenly with salt and pepper.
2. Heat 2 teaspoons oil in a nonstick skillet over medium-high heat. Add pork and cook 3 minutes on each side or until done. Remove pork from pan and keep warm. (It will cook a bit more as it rests, so resist overcooking the meat.)
3. Add remaining oil, shallots, and chopped sage to the skillet and cook 2 minutes. Stir in vinegar.
4. In a bowl, whisk together broth, cider, mustard, and cornstarch. Add this mixture to the skillet and bring it all to a boil. Immediately reduce heat and cook 2 minutes, stirring constantly.
5. When thickened, remove the sauce from the heat, then stir in the cream.
6. Serve sauce over pork and garnish with a sage leaf.

Serves 4 (3 pork medallions and about 2½ tablespoons of sauce each)





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