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Recipes

Click on the parts of the pictures below to find great, low-cost, healthy recipes for that part of MyPlate.

BREAKFAST - Vegestables

These recipes have at least:

1/2 cup cooked veggies (or 1 cup fresh)

Asparagus Omelet
Breakfast Burritos

1 cup veggies (or 2 cups fresh)

Butternut Squash and Egg Bake

BREAKFAST - Fruits

Eat a whole fruit with your breakfast or try one of these recipes.
These recipes have at least:

1/2 cup fruit

Apple and Grape Salad
Banana Walnut Oatmeal

1 cup fruit

Breakfast Banana Drink
Grape Pineapple Banana Smoothie

BREAKFAST - Protein

These recipes have the equivalent of at least:

1 ounce of protein

Breakfast Burritos

2 ounces of protein

Asparagus Omelet

BREAKFAST - Grains

These recipes have the equivalent of at least:

Grains

1 ounce of grains

Breakfast Burritos
Leann's Chocolate Zucchini Muffins

2 ounces of grains


3 ounces of grains


Whole Grains


1 ounce of grains


2 ounces of grains

Banana Walnut Oatmeal

3 ounces of grains

BREAKFAST - Dairy

These recipes have at least as much calcium as:

1/3 servings of dairy


1/2 cup cooked veggies (or 1 cup fresh)

Grape Pineapple Banana Smoothie

2/3 servings of dairy


1/2 cup cooked veggies (or 1 cup fresh)

Breakfast Burritos

1 serving of dairy


1 and 1/3 serving of dairy


1/2 cup cooked veggies (or 1 cup fresh)

Rice Cheese Bake

LUNCH AND DINER - Vegetables

These recipes have at least:

1/2 cup cooked veggies (or 1 cup fresh)

Asparagus Fries
Asparagus Omelet
Baked Fennel and Potato
Beet Mash Potatoes
Bok Choy with Ginger and Garlic
Broccoli Balls
Broccoli Ramen Noodle Salad
Buttery Snow Peas
Caribbean Pink Beans
Carmen’s Mushroom Soup
Cheesy Zucchini
Chicken Tinga
Chicken Tinga Burritos
Chicken Tinga and Rice
Chicken Tinga Empañapitas
Chinese Cabbage Ramen Noodle Salad
Cauliflower Soup
Cauliflower Rice Stir-fry
Cole Slaw Lite
Cream of Asparagus Soup
Curried Eggplant
Dandelion Greens with Chicken Tenderloin
Dr. Deb’s Eggplant Parm
Easy Eggplant Dip
Eggplant Stew
English Muffin Pizza
Italian Zucchini
Kaithlyn’s Rosted Asparagus
Lemon and Parmesan Mushrooms
Lemon Zucchini Salad
Loaded Sweet Potato Nachos
Maple Roasted Butternut Squash
Nutty Sweet Potato Soup
Pasta Salad
Pickled Fresh Beets and Eggs
Roasted Beets with Feta Cheese
Southern Corn
Sweet Potato and Black Bean Salad
Squash Casserole
Veggie Pasta
Zucchini Boats
Zucchini Patties
Zucchini Slaw
 

1 cup veggies (or 2 cups fresh)

Baked Kale Chips
Butternut Squash and Egg Bake
Chicken Tinga Taco Salad
Chicken Broccoli Skillet
Chicken Snap pea Stir fry
Hawaiian Bean Casserole
Jason's Any Time Sweet Potatoes
Mayo-Less Tuna Sandwich
Penne with Swiss Shard
Roasted Broccoli
Roasted Sweet Potatoes
Roasted Cauliflower
Southern Corn
Spaghetti Squash
Turkey Chili
Tuscan Beans
 

1 and 1/2 cup veggies (or 2 cups fresh)

Butternut Squash Stew
Cauliflower Carrot Casserole
Sauteed Spinach

LUNCH AND DINER - Fruits

People do not always like fruit on their lunch and dinner plates. You can get your fruits by eating fruity snacks and desserts or you can drink a smoothie with your meal! That way you get your dairy and your fruits in!
These recipes have at least:

1/2 cup fruit

Apple and Grape Salad
Avocado with Garlic Shrimp

1 cup fruit

LUNCH AND DINER - Dairy

These recipes have at least as much calcium as:

1/3 servings of dairy

Chicken Tinga Empañapitas
Cream of Asparagus Soup
Dr. Deb’s Easy Eggplant Parm
Grilled Cheese Sandwiches
Loaded Sweet Potato Nachos
Sweet Potato Boats
 

2/3 servings of dairy

Chicken Tinga Burritos
 

1 serving of dairy

English Muffin Pizza
Meatballs
 

1 and 1/3 serving of dairy

Rice Cheese Bake
Salmon Loaf

SNACKS AND DESSERTS - All

Recipe! Why It's Healthy

Apple and Grape SaladContains 1/2 cup of fruit and 1/4 cup veggies.
Baked Kale Chipsit contains 1 serving of vegetables.
Black Bean Brownies Higher in fiber and lower in fat than brownies made using most box instructions.
Black Iced TeaFar lower in calories than other sugar-sweetened beverages.
Banana Fudge Smoothieit contains 1 serving of fruit.
Celery LemonadeContains fresh fruits and veggies.
Chili Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
Cocoa Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
Garlic Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
Grape, Pineapple and Banana Smoothieit contains 1 serving of fruit.
Lime green popsiclesThese nutritious and delicious pops contain a serving of fruits and veggies.
Not Too Sweet Hibiscus TeaFar lower in calories than other sugar-sweetened beverages.
Paprika Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
Parmesan Microwave PopcornA low calorie snack that costs less than boxed microwave popcorn.
Pineapple Angel Food CakeGreat tasting, low calorie 2 ingredient dessert.
Pumpkin BrowniesHigher in fiber and lower in fat than brownies made using most box instructions.
Sweet Potato Chocolate PuddingHigh in fiber and protein.
Tropical Fruit Smoothieit has 1 cup of fruit and 1/2 cup of vegetables.
Zucchini BitesThis is a low calorie, delicious snack.
Zucchini LoafIt contains 1 ounce of whole grains per serving.