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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!





Red, White & Green Salad

Who needs macaroni salad when you can have all these flavors instead? Serve this at room temperature or chilled and watch it disappear. Notes: Farro can usually be found on same shelf as couscous, quinoa and rice. Substitute frozen peas for fresh, but don’t thaw them before using in step 2.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 188
Total Fat: 4.2g
Saturated fat: 1.9g
Monounsaturated fat: 0.9g
Polyunsaturated fat: 0.2g
Protein: 10g
Carbohydrate: 35.5g
Fiber: 6g
Cholesterol: 11.1mg
Iron: 1.7mg
Sodium: 433mg
Calcium: 146mg

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Ingredients:

1 cup uncooked farro or wheat berries
1 cup shelled green peas (about ¾ pound unshelled)
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 cup cubed seeded watermelon
1 cup coarsely chopped fresh flat-leaf parsley
⅓ cup (1½ ounces) shaved fresh pecorino Romano cheese

PREPARATION:
1. Place farro in a large saucepan. Cover with water to 2 inches above grains. Bring to a boil, then cover, reduce heat, and simmer for 23 minutes or until desired degree of doneness. (Farro should be slightly firm with a chewy texture.)
2. Add green peas to farro in the saucepan and cook for 2 minutes or until peas are crisp-tender. Drain and rinse farro mixture with cold water, then drain well.
3. Place farro mixture in a large bowl. Mix in salt and pepper, then add watermelon cubes and chopped parsley. Toss gently to combine.
4. Top with Romano cheese before serving.

Serves 4 (1 cup each)








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Pork Chops with Summer Melon Salsa

Shrug off applesauce with your pork chops and slip into the sweet/spicy accompaniment of fresh summertime melons and jalapeños. This works best with both kinds of melons, but if you only have one melon variety at hand, the recipe will still taste just fine.

NUTRITIONAL INFORMATION:
PER SERVING

Calories: 256
Total Fat: 13.5g
Saturated fat: 4.3g
Monounsaturated fat: 6.4g
Polyunsaturated fat: 1.6g
Protein: 25g
Carbohydrate: 8.7g
Fiber: 0.9g
Cholesterol: 70mg
Iron: 0.9mg
Sodium: 458mg
Calcium: 37mg

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Ingredients:

Salsa:
1 cup chopped seedless watermelon
1 cup chopped honeydew melon
3 tablespoons finely chopped sweet onion
1 tablespoon finely chopped jalapeño pepper
1 tablespoon chopped fresh cilantro
1 tablespoon fresh lime juice
⅛ teaspoon salt

Pork Chops:
2 teaspoons canola oil
1½ teaspoons chili powder
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon freshly ground black pepper
4 (4-ounce) boneless center-cut pork chops, trimmed
Cooking spray

PREPARATION:
For salsa:
1. Combine all ingredients in a glass bowl and set aside.
For pork chops:
1. Heat a grill pan over medium-high heat.
2. In a small bowl, combine oil, chili powder, garlic powder, salt and pepper. Rub oil mixture over both sides of pork chops.
3. Coat pan with cooking spray. Add pork to pan and cook 4 minutes per side or until desired degree of doneness.
4. Serve each chop with ½ cup of melon salsa.

Serves 4 (1 pork chop and ½ cup of salsa each)





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