Sign up for our new free MyPlate for Everyone Workbook

  • We will never share or sell your information. You can unsubscribe at any time.

100 calories

Easy as 1-2-3: 3-Step Recipes That Your Clients Will Love

I've put together 3 simple and healthful meals that only require 3 steps each, from start to finish. No extra fuss, just delicious food. It's as easy as 1-2-3!

  • myplate

    Resources to help support and promote MyPlate (the food icon from the USDA) and the Dietary Guidelines for Americans.

  • food and health

    Teach your clients about the connection between what they eat and how they feel. This category is full of educational resources for weight control, nutrition basics, and disease prevention.

  • cooking

    These cooking resources are perfect for activities, cooking demonstrations, or take-home resources for you and your clients.

  • prevention

    Help your clients reduce their risk of heart disease, cancer, hypertension, diabetes, and more! Eating healthfully helps avoid heart disease, blood pressure, diabetes, insulin resistance, high cholesterol, osteoporosis, certain cancers, obesity, and other chronic illnesses that result from a Westernized diet and lifestyle.

  • kids

    Make learning fun with these great materials for kids. Choose from games, activities, handouts, kid-friendly recipes, etc. Here are a few techniques to help kids get engaged in the kitchen including recipes that are kid-friendly and ideas for meal preparation.

articles, best quick meals, cooking, Cooking demos, Cooking Lessons, Cooking shopping, food and Cooking, food and health, Food Cooking, fruits and veggies, Handout Articles, lunch and dinner, Meal and menu planning, Menu planning, nutrition, nutrition education resources, Practitioner Ideas and News, Presentation Ideas, Weight calories satiety, weight control »

Easy as 1-2-3: 3-Step Recipes That Your Clients Will Love

Time is of the essence in the evenings, isn't it? After a long day, the last thing most people want to do is spend a few hours in the kitchen before they can have a decent meal. Yet many of the easier options (I'm looking at you, takeout and fast food) are anything but healthful. What are you supposed to do if you want to make a healthful meal without slaving for hours over a hot stove?

Well, you could start with these 3 easy recipes.

You see, I've put together 3 simple and healthful meals that only require 3 steps each, from start to finish. No extra fuss, just delicious food. It's as easy as 1-2-3!

Fennel and Chicken StewRecipe #1: Fennel and Chicken Stew


  • 1 teaspoon olive oil
  • 3 cloves minced garlic
  • 1/2 cup peeled and diced onion
  • 1 cup diced celery
  • 1 tsp ground fennel seeds
  • 3 plum tomatoes, cored, seeded, and diced
  • 4 cups low-sodium chicken broth
  • 2 chicken breasts, diced
  • 2 potatoes, peeled and diced
  • Pinch of garlic powder
  • Black pepper to taste


  1. Sauté the olive oil, garlic, and onion over medium heat in a large nonstick stockpot or Dutch oven.
  2. Add the celery and fennel and sauté briefly, then add the tomatoes.
  3. Add the broth, chicken, potatoes, and seasonings. Cook at a simmer over medium heat until the chicken is done and the potatoes are tender, about 20-25 minutes.

Nutrition Information:

  • Serves 8. Each 1/2-cup serving has 94 calories, 1 g fat, 0 g saturated fat, 0 g trans fat, 19 mg cholesterol, 325 mg sodium, 11 g carbohydrate, 1 g fiber, 1 g sugar, and 9 g protein.
  • Each serving also contains 5% DV vitamin A, 15% DV vitamin C, 2% DV calcium, and 5% DV iron.

Spinach and Orange SaladRecipe #2: Spinach and Orange Salad


  • 1/2 pound fresh baby spinach
  • 3 medium oranges, peeled and diced
  • 1 cucumber, sliced
  • 1/2 cup red onion, sliced thin
  • 1/3 cup walnuts, chopped and toasted
  • Black pepper to taste
  • Balsamic vinegar to taste


  1. To assemble the salad, put the spinach, oranges, cucumber, onion, and walnuts in a large salad bowl.
  2. Cover and refrigerate until ready to serve (up to 12 hours).
  3. When dinner is ready, toss the salad gently to combine the ingredients. Allow everyone to top their own salad with black pepper and balsamic vinegar.

Nutrition Information:

  • Serves 6. Each 1 and 1/2 cup serving has 105 calories, 5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 58 mg sodium, 15 g carbohydrate, 4 g fiber, 8 g sugar, and 4 g protein.
  • Each serving also contains 137% DV vitamin A, 90% DV vitamin C, 11% DV calcium, and 11% DV iron.

Spaghetti and MeatballsRecipe #3: Spaghetti and Meatballs


  • 1 pound lean ground turkey, very cold
  • 2 eggs
  • 2 tablespoons tomato paste
  • 1/4 cup Panko (or plain bread crumbs)
  • 1 teaspoon garlic powder
  • 1 teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • Dash paprika
  • 3 cups of low-sodium marinara sauce
  • 8 ounces of spaghetti, cooked according to package instructions


  1. Combine the turkey, eggs, tomato paste, bread crumbs, and seasonings in a large bowl and mix well, then form the mixture into golf-ball-sized meatballs.
  2. Bring the sauce to a simmer. Place the meatballs in the pan, nestled into the sauce.
  3. Cover and simmer until the meatballs are cooked -- about 15 to 20 minutes. Serve hot over pasta.

Nutrition Information:

  • Serves 8. Each 1-cup serving has 333 calories, 4 g fat, 1 g saturated fat, 0 g trans fat, 78 mg cholesterol, 85 mg sodium, 51 g carbohydrate, 3 g fiber, 6 g sugar, and 24 g protein.
  • Each serving also contains 9% DV vitamin A, 10% DV vitamin C, 3% DV calcium, and 22% DV iron.

I hope that these 3 recipes are useful for you! I think they'd make a great basis for a presentation, cooking demonstration, or even a handout or two. Speaking of handouts, here's a free one for you! Chicken and Fennel Stew features one of the 3-step recipes I've written about today. Enjoy!

Fennel Chicken Stew

Oh and if you like what you see, be sure to drop by the member-exclusive post More 3-Step Recipes for You and Your Clients to see a few more of my favorite easy recipes and get another new handout!

Split Pea Soup

And here are some great kitchen resources from the Nutrition Education Store!

Handy Kitchen Measurements Poster

Kitchen Math & Measuring Video

Healthy Kitchen Poster Set

More 3-Step Recipes for You and Your Clients Premium Content

Here are 2 3-step recipes that are perfect for client counseling sessions, handouts, and cooking demonstrations. I hope you like them!

10 Must-Have Tools for the Home Kitchen

Doesn’t having the right equipment make all the difference? It’s that much easier to get a healthful dinner on the table when you’re not improvising saucepans or digging through cutlery. In order to help your clients reach their health goals, I highly recommend that you make sure that they’ve got the essentials for healthful cooking on hand…

Fact Sheet: Plant Protein

October is Vegetarian Awareness Month! We’d like to celebrate by offering this research-based fact sheet about plant protein and its place in the diet…

High-Protein Chocolate Mousse Premium Content

It’s Vegetarian Awareness Month! Celebrate with this healthful dessert that features 9 grams of protein per serving! This sweet treat is a perfect vehicle for plant protein…

The Skinny on Sprouted Grains

Beth Rosen, MS, RD, CDN is here today to talk about a hot topic in the worlds of shopping, cooking, and healthful eating: sprouted grains.

Fall Farmers’ Market Tour

A fascinating tour of the Sacramento Sunday Farmer’s Market shows beautiful photos of local produce plus many recipes and ideas you can use at home or in demos. |