Recipes That Fit the New MyPlate, Replacing the Classic Food Pyramid

PHOTO: USDA unveils the new food icon, MyPlate, a simple reminder for healthy eating.
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First lady Michelle Obama, Surgeon General Regina Benjamin and Secretary of Agriculture Tom Vilsack today unveiled a new food icon to replace the familiar Food Pyramid called MyPlate.

"The food pyramid has been described by many as difficult to understand and as the obesity rates would suggest, has gone largely unheeded by many," said Martin Binks, clinical director of Binks Behavioral Health in Durham, N.C.

The new MyPlate still emphasizes daily servings of vegetables, fruits, grains, protein and dairy, but intends to make the message clearer by using the symbol of a plate.

To help one make nutritional meal decisions, ABC News spoke with Chef Bill Telepan to get recipes for dishes that fit into the new food plate:

Striped Bass (or firm-fleshed fish such as salmon)

(Serves 4) 8 sprigs each rosemary, thyme and parsley (herbs optional) 4 filets skinned striped bass, 6 ounces each (or a whole 24-ounce fillet) Extra-virgin olive oil 1 lemon, halved Coarse salt

Preheat oven to 400 degrees. Arrange half the herb sprigs on a baking sheet. Place fish, skinned side down, on top of herbs. (With a pair of sturdy tweezers, remove tiny pin bones from fillets, pressing the surface with your fingers to feel the bones.) If using herbs, scatter the remaining herb sprigs over fish.

Cover fish with plastic wrap, molding the wrap around the fish to keep it moist and gently press herbs into flesh. Chill at least one hour and up to four hours. Remove fish from refrigerator and let it come to room temperature, about 15 minutes. Pick herbs off top of fish and set aside. Rub each 6-ounce filet with 1 teaspoon olive oil and some salt (1 tablespoon olive oil if using a 24-ounce filet).

Turn fish over, removing herbs from beneath it and setting them aside. Rub another teaspoon oil (or tablespoon for 24-ounce filet) and more salt into skinned side of fish (use a bit more salt on the skinned side). Lift fish up, spread herbs underneath it, and settle fish on herb bed.

Bake until just opaque, about 10 to 15 minutes (pry apart the flesh to check). Drizzle fish with 1 teaspoon olive oil, a squirt of lemon juice and sprinkle with herbs. If using whole-fish fillet, gently lift it onto a platter using two wide spatulas and drizzle with 3 to 4 teaspoons olive oil, several squirts of lemon juice and sprinkle with herbs.

Broccoli

1 clove garlic, sliced 2 tablespoons extra-virgin olive oil 1 head of broccoli, cut into 2-inch florets 2 ounces stock or water 1 tablespoon butter Salt

Brown garlic in olive oil over medium heat until golden, about 3-4 minutes. Add broccoli and cook 1 minute. Add stock, butter, and a pinch of salt, cover and cook until liquid is reduced and broccoli is crisp-tender, about 8 minutes.

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