(Family Features) Committing to
healthier habits in the new year often starts in the kitchen. Adding better-for-you recipes to your
arsenal is the start of a more nutrition-focused lifestyle, and whether you’re a true home chef or just
learning the basics, these dishes can be the gateway to a healthier you.
From fresh spins on family night and quick solutions in a pinch to homemade lunches and satisfying
salads, consider these delicious and nutritious ways to enhance your homemade meals in 2022.
to find more health-conscious recipe ideas.
A Fresh Take on Family Dinner
If your family gets stuck in a dinner routine rut, it can feel like you’re eating the same recipes over
and over again.
However, this fresh and unique recipe for Cuban Chicken with Salsa Fresca might inspire you to think
outside the culinary box and give your family members the satisfactory flavor they desire at dinnertime.
With fresh ingredients and a wholesome flavor, this meal is perfect to add to your menu.
Find more recipes and family dinner ideas at Culinary.net.
Cuban Chicken with Salsa Fresca
- 1 cup grapefruit juice
- 2 tablespoons olive
- 2 teaspoons garlic powder
- 2 teaspoons
- 2 teaspoons paprika
- 1 teaspoon crushed
- 1 1/4 pounds boneless, skinless chicken
- 1 cup
- 1/2 jicama, cubed
- 1/2 red onion,
- 3/4 cup grapefruit juice
- 4 tablespoons
- 1/2 cup fresh cilantro, chopped
jalapeno pepper, chopped
- Heat oven to 400
- In large bowl, mix grapefruit juice, oil, garlic powder, cumin, paprika and red
pepper until combined. Add chicken to bowl and turn to coat. Refrigerate 30 minutes or
- To make salsa fresca: In medium bowl, mix grapefruit segments, jicama, red
onion, grapefruit juice, olive oil, cilantro and jalapeno pepper until combined. Refrigerate until ready
- Remove chicken from marinade. Place chicken in baking dish. Bake 25-30
minutes until chicken is cooked through.
- Serve chicken with salsa
Take Your Salad from Bland to Bold
Step aside, boring salads. A new year and a healthier eating plan can include better-for-you greens and
dressings that hit the spot.
Veggies roasted with aromatic spices served on Fresh Express 5-Lettuce Mix are drizzled with lemon tahini
dressing in this Moroccan Roasted Vegetable Salad, a delicious vegetarian way to turn a bland meal into
a bona fide delight. With green leaf lettuce, red leaf lettuce, butter lettuce, romaine and radicchio,
the mix of greens offers a bold combination of textures and flavors for those who love variety and
Find more ways to enhance your at-home salads at FreshExpress.com.
Moroccan Roasted Vegetable Salad
Prep time: 20 minutes
Cook time: 20 minutes
Lemon Tahini Dressing:
- 1/4 cup tahini
- 1/4 cup olive
- 3 tablespoons lemon juice
- 3 teaspoons
- 2 teaspoons Dijon mustard
- 2 tablespoons cold water
nonstick cooking spray
- 6 tablespoons olive oil
teaspoons ras el hanout or garam masala
- 1/2 teaspoon
- 1/4 teaspoon pepper
- 4 sweet potatoes, peeled
and cut into long wedges
- 4 whole large carrots,
- 2 red bell peppers, cored and cut into 1-inch
- 2 packages (6 ounces each) Fresh Express 5-Lettuce
- 1 can (15 1/2 ounces) chickpeas, rinsed and
- 1/3 cup dried apricots, sliced
- 1/3 cup
slivered almonds, toasted
- 2 tablespoons Italian parsley,
- To make lemon tahini dressing: In small bowl, whisk
tahini, olive oil, lemon juice, maple syrup, Dijon mustard and salt. Add cold water; mix well. If
dressing thickens, mix in more cold water.
- Heat oven to 400 F. Spray two baking
sheets with nonstick cooking spray.
- In large bowl, mix olive oil, ras el hanout,
salt and pepper. Add sweet potatoes; toss to coat. Transfer to first prepared baking sheet. Add carrots
and peppers to leftover oil; toss to coat. Transfer to second prepared baking sheet. Bake 15-20 minutes,
or until vegetables are tender. Let cool.
- Arrange lettuce mix on four plates. Top
each with sweet potatoes, carrots, red pepper, chickpeas, apricots and almonds. Drizzle with dressing
and sprinkle with parsley.
A Lean, Nutritious Lunch
Meal prepping is one of the most common strategies for improving eating habits, however, this tactic is
often focused primarily on nutritious breakfasts and family dinners. Don’t let lunch go by the wayside;
you can skip the fast food breaks by opting for a recipe you can make quickly at home.
Made with nutritious Wisconsin Potatoes loaded with goodness, low in calories, high in fiber and a good
source of vitamin B6, potassium, vitamin C and antioxidants, a Turkey-Potato Wrap provides a simple
solution for swapping out saltier foods for a lean lunch. By making four at a time in just half an hour,
lunch is served for most of your work week to help save time on busy mornings while adding vitamins,
nutrients and antioxidants to your afternoon meal.
Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.
Recipe courtesy of Wisconsin Potatoes
- 3/4 pound Wisconsin russet potatoes, cut into 1/2-inch
- 1 tablespoon water
- 1 tablespoon canola
- 3/4 pound ground lean turkey
- 1 large carrot,
- 1/3 cup sliced green onions with tops
can (8 ounces) tomato sauce
- 2/3 cup shredded cheddar
- 1 teaspoon dried Italian seasoning or
- salt, to taste
- pepper, to taste
large whole-wheat or high-fiber tortillas
- light sour cream
- Place potatoes in microwave-safe bowl; sprinkle with
water. Cover, venting one corner. Microwave on high 5-8 minutes until potatoes are
- In large nonstick skillet over medium-high heat, heat oil. Add and break up
turkey; cook 5 minutes, tossing occasionally. Mix in carrot; cook 2 minutes. Add potatoes and onions;
toss and cook 2 minutes. Reduce heat to medium; mix in tomato sauce, cheese and Italian
- Cook, stirring occasionally, 4-5 minutes until mixture is hot and most
sauce is absorbed. Season with salt and pepper, to taste. On work surface, lay out tortillas. Place 3/4
cup hot turkey mixture on each; fold and roll for burritos.
- Cut in halves. Serve
each with sour cream, if desired.
- Eating Well When You’re Short on
- Committing to a better eating plan doesn’t change the fact there are simply
times when a hectic schedule calls for a quick solution.
- When you need an
easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes just 5 minutes for
a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to add whole grains
to your diet even when you’re short on time. One cup of cooked brown rice is equal to two servings of
whole grains, making it a nutritious option when time is of the essence.
- Packaged in
convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution for dishes
from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and cholesterol free
with no preservatives.
Find more easy-to-assemble recipes at MinuteRice.com.
Eating Well When You’re Short on Time
Committing to a better eating plan doesn’t change the fact there are simply times when a hectic schedule
calls for a quick solution.
When you need an easy-to-make lunch or dinner, opt for this Loaded Smoked Salmon Rice Bowl that takes
just 5 minutes for a satisfying meal. With Minute’s fully cooked Ready to Serve Brown Rice, it’s easy to
add whole grains to your diet even when you’re short on time. One cup of cooked brown rice is equal to
two servings of whole grains, making it a nutritious option when time is of the essence.
Packaged in convenient, single-serve, BPA-free cups, the brown rice cups provide a quick, easy solution
for dishes from breakfast to dessert. Ready in just 1 minute, they’re non-GMO, gluten free and
cholesterol free with no preservatives.
Find more easy-to-assemble recipes at MinuteRice.com.
Loaded Smoked Salmon Rice Bowl
Prep time: 4 minutes
Cook time: 1 minute
- 1 cup Minute Ready to Serve Brown Rice
- 2 ounces
- 1/2 cup julienned cucumber
teaspoon soy sauce
- 1 tablespoon everything bagel seasoning
- Heat rice according to package
- Top rice with smoked salmon and cucumbers. Drizzle with soy sauce and
sprinkle with seasoning mix.