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Step 2: Eat Better
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Step 2: Eat Better: Recipes
Here is a list of delicious recipes the whole family will enjoy--from appetizers to desserts.  Each is prepared in a certain way or uses an ingredient that follows one of our many Small Steps, making healthy eating choices simple and tasty.





1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package 10 oz)frozen whole kernel corn
1 C raw potatoes, peeled, diced in ½ -inch pieces
2 Tbsp fresh parsley, chopped
1 C water
¼ tsp salt
To taste black pepper
¼ tsp paprika
2 Tbsp flour
2 C low fat or skim milk

1. Heat oil in medium saucepan. Add celery, onion, and green pepper and sauté for 2 minutes.
2. Add corn, potatoes, water, salt, pepper and paprika. Bring to boil, and then reduce heat to medium. Cook covered for about 10 minutes or until potatoes are tender.
3. Place ½ cup of milk in jar with tight fitting lid. Add flour and shake vigorously.
4. Gradually add milk-flour mixture to cooked vegetables. Then add remaining milk.
5. Cook, stirring constantly, until mixture comes to boil and thickens. Server garnished with chopped, fresh parsley.

Yield: 4 servings
Serving Size: 1 Cup
Each serving provides: Calories: 186, Saturated fat: 1 g, Cholesterol: 5 mg, Sodium: 205 mg, Total fat: 5 g, Total fiber: 4 g, Protein: 7 g, Carbohydrates: 31 g, Potassium: 455 mg


Small Step #91. Bake or broil fish.

2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)

1. Heat oil in large nonstick skillet. Add onion, and sauté over moderate heat 5 minutes or until soft.
2. Add all remaining ingredients except fish.
3. Stir well and simmer 30 minutes, uncovered.
4. Arrange fish in 10x6-inch baking dish; cover with sauce.
5. Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.

Makes: 5 servings
Serving Size: 1/2 cup

Each serving provides: Calories: 177, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 56 mg, Sodium: 281 mg.

Small Step #32. Use vegetable oils over solid fats.
Makes: 4 servings
Serving Size: 3/4 cup

1 lb fresh or frozen green beans, cut in 1-inch pieces
1 Tbsp vegetable oil
1 large yellow onion, halved lengthwise and thinly sliced
1/2 tsp salt
1/8 tsp black pepper
1 Tbsp fresh parsley, minced

1. If using fresh green beans, cook green beans in boiling water for 10-12 minutes or steam for 2-3 minutes until barely fork tender. Drain well. If using frozen green beans, thaw first.
2. Heat oil in a large skillet. Sauté onion until golden.
3. Stir in green beans, salt and pepper. Heat through.
4. Toss with parsley before serving.

Makes: 4 servings
Serving Size: 3/4 cup

Each serving provides: Calories: 64, Total fat: 4 g, Saturated fat: less than 1 g, Cholesterol: 0 mg, Sodium: 282 mg.

Small Step #65. Choose fruit for dessert.

1 C mashed ripe bananas
1/3 C low-fat buttermilk
1/2 C packed brown sugar
1/4 C margarine
1 egg
2 C sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C chopped pecans

1. Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
2. Stir together mashed bananas and buttermilk; set aside.
3. Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
4. Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
5. Stir in nuts and turn into prepared pan.
6. Bake for 50-55 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes in pan.
7. Remove from pan and complete cooling on a wire rack before slicing.

Makes: One loaf
Serving Size: 1/2-inch slice

Each serving provides: Calories: 133, Total fat: 5 g, Saturated fat: 1 g, Cholesterol: 12 mg, Sodium: 138 mg.

Small Step #107: Substitute vegetables for other ingredients in your sandwich.

2 can (6 oz each) tuna, water pack
1/2 C raw celery, chopped
1/3 C green onions, chopped
6 1/2 Tbsp mayonnaise, reduced fat

Rinse and drain tuna for 5 minutes. Break apart with fork. Add celery, onion, and mayonnaise, and mix well.

Makes: 5 servings
Serving Size: 1/2 cup

Each serving provides: Calories: 146, Total fat: 7 g, Saturated fat: 1 g, Cholesterol: 25 mg, Sodium: 158 mg, Total fiber: 1 g, Protein: 16 g, Carbohydrates: 4 g, Potassium: 201 mg



Small Step #77: Remove skin from poultry before cooking to lower fat content.

3 1/4 C chicken, cooked, cubed, skinless
1/4 C celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low fat

*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg.

Bake chicken, cut into cubes, and refrigerate. In large bowl, combine rest of ingredients, add chilled chicken and mix well.

Makes: 5 servings
Serving Size: 3/4 cup

Each serving provides: Calories: 183, Total fat: 7 g, Saturated fat: 2 g, Cholesterol: 78 mg, Sodium: 201 mg, Total fiber: 0 g, Protein: 27 g, Carbohydrates: 1 g, Potassium: 240 mg


Small Step #65: Choose fruit for dessert.

1/2 tsp ground cinnamon               
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 C peach nectar
1/4 C pineapple juice or peach juice (if desired, use juice reserved from canned peaches)
2 can (16 oz each) peaches, packed in juice, drained, (or 13/4 lb fresh) sliced
1 Tbsp tub margarine
1 C dry pancake mix
2/3 C all-purpose flour
1/2 C sugar
2/3 C evaporated skim milk as needed nonstick cooking spray
1/2 tsp nutmeg
1 Tbsp brown sugar

1.  Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple      or peach juice in saucepan over medium heat. Stir constantly until        mixture thickens and bubbles.
2.  Add sliced peaches to mixture.
3.  Reduce heat and simmer for 5-10 minutes.
4.  In another saucepan, melt margarine and set aside
5.  Lightly spray 8-inch-square glass dish with cooking spray. Pour hot       peach mixture into dish.
6.  In another bowl, combine pancake mix, flour, sugar, and melted           margarine. Stir in milk. Quickly spoon this over peach mixture.
7.  Combine nutmeg and brown sugar. Sprinkle on top of batter.
8.  Bake at 400 °F for 15-20 minutes or until golden brown.
9.  Cool and cut into 8 pieces.

Makes: 8 servings
Serving Size: 1 piece

Each serving provides: Calories: 271, Total fat: 4 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 263 mg, Total fiber: 2 g, Protein: 4 g, Carbohydrates: 54 g, Potassium: 284 mg


Small Step #6. Eat leaner red meat & poultry.

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top

1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot     pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 °F for 1 hour or until            done. While cooking, baste occasionally.

Yield: 8 servings
Serving size: 1 chicken part with sauce
Each serving provides: Calories: 176, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 68 mg, Sodium: 240 mg, Total fiber: 1 g, Protein: 24 g, Carbohydrates: 7 g, Potassium: 360 mg


Small Step #27 Grill, steam or bake instead of frying.

4 (2 lb) large potatoes
8 C ice water
1 tsp garlic powder
1 tsp onion powder
1/4 tsp salt
1 tsp white pepper
1/4 tsp allspice
1 tsp hot pepper flakes
1 Tbsp vegetable oil

1. Scrub potatoes and cut into 1/2-inch strips.
2. Place potato strips into ice water, cover, and chill for 1 hour or longer. 3. Remove potatoes and dry strips thoroughly.
4. Place garlic powder, onion powder, salt, white pepper, allspice, and         pepper flakes in plastic bag.
5. Toss potatoes in spice mixture.
6. Brush potatoes with oil.
7. Place potatoes in nonstick shallow baking pan.
8. Cover with aluminum foil and place in 475 °F oven for 15 minutes.
9. Remove foil and continue baking uncovered for additional 15-20           minutes or until golden brown. Turn fries occasionally to brown on           all sides.

Yield: 5 servings
Serving size: 1 cup
Each serving provides: Calories: 238, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 0 mg, Sodium: 163 mg, Total fiber: 5 g, Protein: 5 g, Carbohydrates: 48 g, Potassium: 796 mg

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Small Step #2 Use fat free milk over whole milk.

2 C flour
2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
2 Tbsp sugar
2/3 C 1% fat buttermilk
31/3 Tbsp vegetable oil


1. Preheat oven to 450 °F.
2. In medium bowl, combine flour, baking powder, baking soda, salt,        and sugar.
3. In small bowl, stir together buttermilk and all of the oil. Pour over            flour mixture and stir until well mixed.
4. On lightly floured surface, knead dough gently for 10-12 strokes. Roll     or pat dough to 3/4-inch thickness. Cut with 2-inch biscuit or cookie        cutter, dipping cutter in flour between cuts. Transfer biscuits to             an ungreased baking sheet.
5. Bake for 12 minutes or until golden brown. Serve warm.

lowfat recipe.
Yield: 15 servings
Serving Size: 1, 2-inch biscuit
Each serving provides: Calories: 99, Total fat: 3 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 72 mg, Total fiber: 1 g, Protein: 2 g, Carbohydrates: 15 g, Potassium: 102 mg

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Pair up these suggestions with a salad topped with light dressing and have some fresh berries or other fruit for dessert. And remember to watch your portions. By taking these small steps, you can have a delicious, fun, and healthy summer meal with your family and friends.

For more recipes visit NHLBI's Keep the Beat: Heart Healthy Recipes or download our Parent's Guide to Healthy Eating and Physical Activity.

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