This heart-healthy meal is a great way to say, "I love you!" MyPlate includes lean proteins for heart health. You can find more resources for fruits and vegetables, whole grains, protein, and dairy from Healthy Eating with MyPlate. The resources are primarily from SNAP-Ed organizations.
Pink Party Salad
Pretty in pink! Enjoy this colorful and flavorful salad at a picnic or cookout with family and friends.
Makes 6 servings.
Ingredients
- 4 potatoes (washed and cut in half)
- 3 cups beets, cooked (peeled and diced)
- 1 cup peas, green, fresh or frozen
- 3 eggs, hard boiled
- 1 apple
- 1 teaspoon lemon juice
- 2 tablespoons olive oil
- 3 tablespoons vinegar
- 1 tablespoon sugar
Directions
- Wash hands with soap and water.
- Boil the potatoes in 2 cups of water in a deep kettle. Cover and cook over moderate heat for about 20 minutes, until the potatoes are tender.
- When thoroughly cool, dice potatoes and place in a big bowl.
- Add diced beets and mix with the potatoes.
- Set aside 1/4 cup of peas for garnishing and add the rest to the bowl.
- Save 1 egg to use as a garnish. Chop the rest and add to the bowl.
- Peel the skin off the apple and remove the core. Cut the apple into small pieces, place in a small bowl and sprinkle with lemon juice. Add apple to the salad.
- Add the vinegar, olive oil and sugar.
- Mix thoroughly. Chill and serve.
For nutrition information, please visit Pink Party Salad at USDA’s MyPlate Kitchen.
Baked Parmesan Fish
This parmesan-crusted fish is topped with mushrooms, green onions, and garlic. It's the perfect heart-healthy meal to cook for a loved one.
Makes 4 servings.
Ingredients
- 1/3 cup parmesan cheese, non-fat (grated)
- 1/3 tablespoon flour, all-purpose (1 teaspoon)
- 1 teaspoon thyme sprigs (leaves removed and crushed)
- 4 fish fillets (white fish, 6 ounces each)
- 1 medium onion(chopped)
- 1 cup halved mushroom caps
- 1/2 cup green onions (finely sliced)
- 1 cloves garlic (crushed)
Directions
- Wash hands with soap and water.
- Preheat oven to 350°F. Place cheese, flour and thyme in paper bag.
- Individually coat fish by gently shaking in bag; discard coating ingredients.
- Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.
- Heat skillet over medium-high heat. Add onion, mushrooms, green onions, and garlic. Cook, stirring frequently, until onions are tender. Season with ground black pepper.
- Serve baked fish topped with mushroom mixture.
For nutrition information, please visit Baked Parmesan Fish at USDA’s MyPlate Kitchen.
Caribbean Casserole
This quick one skillet casserole dish of beans, bell peppers, tomatoes, and oregano uses instant brown rice to reduce cooking time.
Makes 10 servings.
Ingredients
- 1 onion (medium, chopped)
- 1/2 bell pepper (diced)
- 1 tablespoon canola oil
- 1 can stewed tomatoes (14.5 ounces)
- 1 teaspoon oregano leaves
- 1/2 teaspoon garlic powder
- 1 1/2 cups brown rice (instant, uncooked)
- 1 can black beans or beans of your choice (16 ounces)
Directions
- Wash hands with soap and water.
- Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
- Add tomatoes, beans (include liquid from both), oregano, and garlic powder. Bring to a boil.
- Stir in rice and cover.
- Reduce heat to simmer for 5 minutes.
- Remove from heat and let stand for 5 minutes.
For nutrition information, please visit Caribbean Casserole at USDA’s MyPlate Kitchen.
Kale with Nuts and Raisins
Nuts and raisins add protein and fiber to this bright green dish.
Makes 5 servings.
Ingredients
- 1/4 cup nuts, chopped
- 2 tablespoons vegetable oil
- 2 cloves garlic, chopped
- 4 cups kale, stems removed and chopped (1 bunch)
- 1/2 cup raisins
- salt (optional, to taste)
Directions
- Wash hands with soap and water.
- Heat oven to 350°F.
- On a baking sheet, toast nuts for 5 minutes.
- Heat oil in frying pan on medium heat.
- Add garlic and kale to frying pan and cook for 4 minutes.
- Add raisins and nuts and cook for 1 minute more.
- Add salt to taste (optional)
For nutrition information, please visit Kale with Nuts and Raisins at USDA’s MyPlate Kitchen.
Brown Rice Pilaf
Parsley, almonds, and spices spruce up this brown rice dish.
Makes 4 servings.
Ingredients
- 1 1/2 cups brown rice
- 3 cups water
- 1/4 cup almonds (chopped)
- 1 teaspoon parsley (dried)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
Directions
- Wash hands with soap and water.
- Place all ingredients in a rice cooker and cook until the water evaporates, about 30 minutes.
- Fluff cooked rice with a fork.
For nutrition information, please visit Brown Rice Pilaf at USDA’s MyPlate Kitchen.
Fudgy Fruit
Fruit, nuts, and chocolate. Do we need to say more?
Makes 4 servings.
Ingredients
- 6 teaspoons chocolate chips (semi-sweet)
- 2 bananas (large, peeled and cut into quarters)
- 8 strawberries(large)
- 1/4 cup peanuts (chopped, unsalted)
Directions
- Wash hands with soap and water.
- Place chocolate chips in a small microwave safe bowl. Heat on high for 10 seconds and stir. Repeat until chocolate is melted, about 30 seconds.
- Place fruit on a small tray covered with a piece of waxed paper. Use a spoon to drizzle the melted chocolate on top of the fruit.
- Sprinkle the fruit with chopped nuts.
- Cover the fruit and place in the refrigerator for 10 minutes or until the chocolate hardens. Serve chilled.
For nutrition information, please visit Fudgy Fruit at USDA’s MyPlate Kitchen.