Salmon, a popular source of good-for-you omega-3 fats, is paired with vitamin-rich spinach and carrots and sweetened with citrus.

Preparation time: 5 minutes
Cooking time: 7 minutes

• Grated peel and juice of 1/2 orange
• 1 1/2 tablespoons reduced-sodium soy sauce
• 1 tablespoon hoisin sauce
• 1 teaspoon grated fresh ginger
• 1 teaspoon toasted sesame oil
• 1 bag (6 ounces) baby spinach
• 5 teaspoons water, divided 4 skinless salmon fillets(about 5 ounces each),1" thick
• 8 ounces sugar snap peas
• 1 cup matchstick-cut carrots
• 2 scallions, sliced

1. In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 teaspoons of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 tablespoon of the soy mixture, and the remaining 3 teaspoons water. Drizzle 2 tablespoons of the soy mixture over the salmon.

2. Cover with vented plastic wrap (keep wrap about 1" above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.

Makes 4 servings
Per serving: 347 calories, 15 g carbohydrate, 40 g protein, 13 g fat, 2 g saturated fat, 100 mg cholesterol, 595 mg sodium, 4 g fiber

Black beans add the fiber you need to this dish.

Preparation time: 5 minutes
Cooking time: 15 minutes

• 1 teaspoon olive oil
• 1 sweet onion (2 cups)
• 2 cups sliced mushrooms
• 3 cloves garlic
• 1 red bell pepper (1 cup)
• ½ teaspoon cumin
• 1 teaspoon chili powder
• dash of salt
• 1 15-ounce can reduced sodium black beans (1½ cups)
• 4 flour tortillas
• ½ cup chopped cilantro

Preheat the oven to 350°F. Heat the oil in a high-sided skillet. Sauté the onions until soft and just slightly golden, 5 minutes. Add the garlic, bell pepper, and mushrooms, and cook until the vegetables are tender, about 5 minutes. Stir in the black beans with a little of their liquid and heat through.

Heat the tortillas in a paper bag in the microwave about 1 minute. Lay the warm tortillas on the counter and divide the filling among them and scatter cilantro on top. Roll, turning in the sides, into a neat package. Lay in a baking dish covered lightly with aluminum foil and warm through in the oven, 10 minutes (20 to 30 minutes if they have been made earlier and chilled).

Makes 6 servings
Per serving: Calories: 231, Total Fat: 5 g, Fiber: 9 g

Black beans, a good source of fiber, are found in this warm and hearty soup.

Preparation time: 5 minutes
Cooking time: 23 minutes

• 1/2 pound skinless,boneless chicken breasts, cut into bite-size pieces
• 3 1/2 cups fat-free chicken broth
• 1 can (15 ounces) whole kernel corn, drained
• 1 can (14 ounces) diced tomatoes, not drained
• 1 can (4 ounces) diced green chiles
• 3 corn tortillas (6-inch), cut in eighths

In a medium saucepan, saute chicken for three minutes. Add broth, beans, corn, tomatoes and chiles. Simmer for 10 minutes. Add tortillas and simmer for an additional 10 minutes. One serving is an excellent source of fiber.

Makes 4 servings
Per serving: Calories: 248, Total Fat: 3 g, Fiber: 7 g

Refried beans add the fiber to this dish with a kick.

Preparation time: 5 minutes
Cooking time: 23 minutes

• 2 cups Cooked Turkey, cut into 1/2-inch cubes
• 1 Package (1-1/2 ounces) taco seasoning mix
• As needed water
• 1/4 cup canned refried beans
• 1/2 cup Pepper Jack cheese, shredded
• 1/2 cup tomatoes, chopped
• 1/2 cup lettuce, shredded
• 2 Tablespoons onion, chopped
• 1/2 cup taco sauce
• 1 cup sour cream
• 1 cup guacamole

1. In large skillet over medium heat, combine turkey and taco seasoning with measurement of water recommended on seasoning package. Bring mixture to a gentle boil; immediately reduce heat and simmer 5 minutes, stirring occasionally.

2. Arrange tortillas on large cookie sheet. Bake in a preheated 375 degree F oven 5 to 7 minutes or until tortillas are crispy and lightly browned.

3 Spread each tortilla with one tablespoon beans. Top with 1/4 turkey mixture and cheese. Return to oven 2 to 3 minutes or until cheese is melted.

4 To serve, top with tomatoes, lettuce, onions and taco sauce. Serve with sour cream and guacamole.

Makes 4 servings
Per serving: 470, Total Fat: 24 g, Fiber: 5 g

Serving Size: 1/5 of recipe
Yield: 5 servings

Ingredients:
• 1 cup rinsed lentils
• 1 tablespoon hoisin sauce
• 3/4 cup water
• 1/2 teaspoon salt
• 1/4 teaspoon pepper (optional)
• 1/2 cup chopped onion
• 1/4 teaspoon garlic powder (optional)
• 1 can (16 ounces) tomatoes
• 2 thinly sliced carrots
• 1/2 cup cheddar cheese, shredded

Instructions:
1. Combine lentils, water, seasonings, onion, and tomatoes. :
2. Place in 2 quart casserole dish.
3. Cover tightly with lid or foil.
4. Bake at 350 degrees for 30 minutes.
5. Remove from oven and add carrots. Stir.
6. Cover and bake 30 minutes longer.
7. Remove cover and sprinkle cheese on top.
8. Bake, uncovered 5 minutes, until cheese melts.

Makes 5 servings
Per serving: 210 calories, 32 g carbohydrate, 13 g protein, 3.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 240 mg sodium, 14 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Let’s Make Meatless Meals
University of Wisconsin Cooperative Extension Service

Author: Wisconsin, University of, Cooperative Extension

Serving Size: 1 1/2 cups
Yield: 6 servings

Ingredients:
• 1 cup dried beans, Great Northern
• 1/4 cup brown lentils
• 1/4 cup green split peas
• 2 Tablespoons dried parsley flakes
• 1 Tablespoon chicken broth granules
• 2 Tablespoons chopped sun-dried tomatoes
• 2 teaspoons grated Parmesan cheese
• 1 teaspoon onion powder
• 1/2 teaspoon instant minced garlic
• 1/2 teaspoon thyme
• 3/4 cup dried tortellini
• 1 cup coarsely chopped carrots (optional)
• 1 cup coarsely chopped celery (optional)

Instructions: * Cost analysis was done using optional carrots and celery.
1. Rinse beans. Put into a 4-5 quart heavy pot with 8 cups of water. Bring to a boil, reduce heat to medium, cover and simmer until the beans are tender (1 1/4 to 1 1/2 hours).
2. Add 4 cups water, seasonings, tortellini and, if desired, 1 cup each coarsely chopped carrots and celery. Return to boil. Reduce heat to low, cover and simmer 1/2 hour, until tortellini and vegetables are tender.

Makes 6 servings
Per serving: 210 calories, 37 g carbohydrate, 13 g protein, 2 g fat, 1 g saturated fat, 270 mg cholesterol, 270 mg sodium, 11 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Food and Health Communications, Inc.

Author: Food and Health Communications, Inc.
http://www.foodandhealth.com/recipes.php

Serving Size: 1/2 of recipe
Yield: 2 servings

Ingredients:
• 3/4 cup wheat and barley nugget cereal
• 1/4 cup 100% bran cereal
• 2 teaspoons toasted sunflower seeds
• 2 teaspoons toasted almonds, sliced
• 1 Tablespoon raisins
• 1/2 cup bananas, sliced
• 1 cup strawberries, sliced
• 1 cup raspberry or strawberry yogurt, low-fat

Instructions:
1. Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl.
2. Add the raisins, the bananas, and halve the strawberries.
3. Gently stir in the yogurt and divide between two bowls.
4. Scatter the remaining strawberries over the top and enjoy!

Makes 2 servings
Per serving: 380 calories, 77 g carbohydrate, 13 g protein, 5 g fat, 1.5 g saturated fat, 10 mg cholesterol, 390 mg sodium, 11 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
A Healthier You
Department of Health and Human Service

Author: Department of Health and Human Services

Serving Size: 1/2 cup
Yield: 8 servings

Ingredients:
• 1 Tablespoon vegetable oil
• 1 cup chopped onion
• 1/2 cup chopped celery
• 1/2 cup chopped green or red bell pepper (optional)*
• 1 cup sliced fresh mushrooms or 1- 4 ounce can mushrooms, drained
• 1 cup uncooked pearl barley
• 2 1/2 water
• 1 cube or teaspoon vegetable, beef or chicken bouillon (may use low sodium bouillon)

Instructions:
1. Place a medium pan over medium heat; add vegetable oil, onion and celery. Cook, stirring often until onion is soft.
2. Add bell pepper (if using), mushrooms and pearl barley. Stir well.
3. Add water and bouillon and stir to dissolve bouillon. Bring to a boil, lower heat and cover pan.
4. Cook for 50 to 60 minutes or until barley is tender and liquid is absorbed.

Notes:
• This can be used as a side dish.
• Stuffing for pork chops or chicken.
• Or add 2 cups of any chopped cooked meat during the last fifteen minutes of cooking and serve as a main dish meal.
• If using quick-cooking barley the recipe can be prepared in 15 minutes or less. Reduce water to 2 cups and cook for 10 to 15 minutes.

Makes 8 servings
Per serving: 120 calories, 23 g carbohydrate, 3 g protein, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 15 mg sodium, 5 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Montana Extension Nutrition Education Program
Website Recipes
Montana State University Extension Service

Author: Montana State University Extension Service
http://www.montana.edu/nep/recipes.htm

Serving Size: 1/6 of recipe
Yield: 6 servings

Ingredients:
• 5 cooked sweet potatoes
• 4 apples
• 1/2 cup brown sugar
• 1/2 teaspoon salt
• 1/4 cup margarine
• 1 teaspoon nutmeg
• 1/4 cup hot water
• 2 Tablespoons honey

Instructions:
1. Boil 5 sweet potatoes in water until they are almost tender.
2. After the sweet potatoes cool, peel and slice them.
3. Peel the apples. Remove the cores, and slice the apples.
4. Preheat the oven to 400 degrees.
5. Grease the casserole dish with butter or margarine.
6. Put a layer of sweet potatoes on the bottom of the dish.
7. Add a layer of apple slices.
8. Add some sugar, salt, and tiny pieces of margarine to the apple layer.
9. Repeat steps 6, 7, and 8 to make more layers of sweet potatoes, apples, and sugar/salt.
10. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces.
11. Sprinkle the top layer with nutmeg.
12. Mix the hot water and honey together. Pour the mix over the top layer.
13. Bake for about 30 minutes until apples are tender.

Makes 6 servings
Per serving: 300 calories, 59 g carbohydrate, 2 g protein, 8 g fat, 1.5 g saturated fat, 0 mg cholesterol, 320 mg sodium, 6 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Pennsylvania Nutrition Education Network
Website Recipes
The Pennsylvania Nutrition Education Program

Author: Pennsylvania Nutrition Education Program

Serving Size: 1/8 of recipe
Yield: 8 servingss

Ingredients:
• 2 teaspoons olive oil
• 1 medium chopped onion
• 2 minced garlic clove
• 3 seeded, deveined and minced yellow banana chile peppers
• 3 pounds sliced mushrooms
• 1 can (14 ounce) enchilada sauce (preferably green)
• 8 - 6 inch corn tortillas - cut in half
• 1/4 teaspoon salt
• 1/2 teaspoon dried oregano leaves
• 2 packages (10 ounce) frozen chopped spinach, - thawed
• 6 1/2 ounces grated reduced fat Monterey jack cheese

Instructions:
1. Heat oil in a very large non-stick skillet. Add onion, garlic and peppers and stir. Add mushrooms and cook about 15 to 20 minutes, until liquid evaporates. (If pan is not large enough, cook mushrooms in batches.)
2. Pour half of the enchilada sauce into a 13x9-inch baking dish.
3. Arrange 8 tortilla halves over the sauce in the baking dish. Preheat the oven to 350 degrees. When mushrooms are cooked, stir in the salt and crumble in the oregano leaves. Drain the spinach, squeeze it dry and mix it thoroughly with the mushroom mixture. Spoon half the mushroom mixture into the baking dish, carefully covering tortillas.
4. Set aside 1/4 cup (about 1 ounce) of grated cheese. Sprinkle the rest of the cheese on top of the mushroom mixture. Layer with the remaining 8 tortilla halves, then the remaining mushroom mixture and enchilada sauce. Sprinkle top of casserole with the remaining 1/4 cup cheese. Cover baking dish with foil and bake for 30 minutes, or until casserole is steaming hot in the center.

Note:
Allow casserole to stand at room temperature 5 minutes before serving. Serve with pinto or black beans and salad.

Makes 8 servings
Per serving: 240 calories, 26 g carbohydrate, 16 g protein, 11 g fat, 5 g saturated fat, 25 mg cholesterol, 350 mg sodium, 7 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
California's Chefs Cook Lean
California Project LEAN
California Department of Health Services

Author: California Project LEAN
http://www.californiaprojectlean.org/

Serving Size: 1/6 of recipe
Yield: 6 servings

Ingredients:
• 1 pound ground sausage
• 1 small onion, diced
• 3 small zucchini, diced
• 3 small, yellow squash, diced
• 3 medium potatoes, peeled and diced
• 1 can Italian stewed tomatoes, cut up

Instructions:
1. Brown sausage and onion together in a skillet; drain. Mix all ingredients together and place in a casserole dish.
2. Cover with foil and bake at 350 degrees for 45 minutes.

Note:
Instead of using the Italian stewed tomatoes, you could use fresh diced tomatoes with some Italian spices added.

Makes 6 servings
Per serving: 220 calories, 25 g carbohydrate, 11 g protein, 8 g fat, 3 g saturated fat, 30 mg cholesterol, 460 mg sodium, 4 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Recipes
Ohio State University Cooperative Extension- Ross County

Author: Ohio State University Cooperative Extension- Ross County

Serving Size: 1 burrito
Yield: 4 servings

Ingredients:
• 1 1/3 cups cooked black beans - mashed with 1 teaspoon canola oil, or use canned vegetarian refried beans
• 4 tortillas, corn
• 2 Tablespoons chopped red onion
• 1/2 cup chopped tomatoes
• 1/2 cup salsa, low sodium
• 4 Tablespoons non-fat yogurt, plain
• 2 Tablespoons chopped cilantro

Instructions:
1. Mix beans with onion and tomatoes.
2. Microwave tortillas between the two sheets of slightly damp white paper towels on high for 15 seconds.
3. Divide bean mixture between the tortillas.
4. Fold each tortilla to enclose filling.
5. Place on microwave-safe dish and spoon salsa over each burrito.
6. Microwave on high for 15 seconds.
7. Serve topped with yogurt and cilantro.

Makes 4 servings
Per serving: 170 calories, 30 g carbohydrate, 8 g protein, 2.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 200 mg sodium, 7 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Healthy Recipes
Michigan Department of Community Health

Author: Michigan Department of Community Health

Serving Size: 1 cup
Yield: 8 servings

Ingredients:
• 1 medium head cabbage chopped
• 2 small grated carrots
• 1 small onion
• 1/2 teaspoon dried red pepper (optional)
• 1/2 teaspoon oregano
• 1 teaspoon olive oil
• 1 teaspoon salt
• 1 teaspoon brown sugar
• 1/4 cup vinegar
• 1/2 cup water

Instructions:
1. Blanch the cabbage with boiling water for 1 minute. Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
3. Place in the refrigerator for at least 2 hours before serving.

Makes 8 servings
Per serving: 45 calories, 9 g carbohydrate, 2 g protein, 0.5 g fat, 0 g saturated fat, 0 mg cholesterol, 320 mg sodium, 3 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Delicious Heart Healthy Latino Recipes
National Heart, Lung and Blood Institute (NHLBI)

Author: National Heart, Lung and Blood Institute (NHLBI)
http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.txt

Serving Size: 1 cup
Yield: 6 servings

Ingredients:
• 1/2 cup dry quinoa
• 1 1/2 cup water
• 1 1/2 Tablespoon olive oil
• 3 teaspoons lime juice
• 1/4 teaspoon cumin
• 1/4 teaspoon ground coriander (dried cilantro seeds)
• 2 Tablespoons cilantro, chopped
• 2 medium scallions, minced
• 1 (15 ounces) can black beans, rinsed and drained
• 2 cups tomato, chopped
• 1 medium red bell pepper, chopped
• 1 medium green bell pepper, chopped
• 2 (or to taste) fresh green chilis, minced
• black pepper to taste

Instructions:
1. Rinse the quinoa in cold water. Boil water in a saucepan, and then add the quinoa.
2. Return to boil, and then simmer until the water is absorbed, 10 to 15 minutes.
3. Cool for 15 minutes. While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.
4. Combine chopped vegetables with the black beans in a large bowl, and set aside.
5. Once quinoa has cooled, combine all ingredients and mix well. Cover and refrigerate until ready to serve.

Makes 6 servings
Per serving: 140 calories, 23 g carbohydrate, 5 g protein, 4.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 210 mg sodium, 5 g fiber

Source: USDA SNAP-Ed recipe finder.
The USDA does not sponsor or endorse and is not affiliated or associated with FiberChoice or GlaxoSmithKline.

Adapted from:
Delicious Heart-Healthy Latino Recipes/Platillos latinos sabrosos y saludables

Author: US Department of Health and Human Services
National Institutes of Health
National Heart, Lung and Blood Institute