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Healthy Recipes

Below are a few of the many healthy recipes we think you’ll love.

Raspberry Cream Parfaits

  • 1 cup plain low-fat Greek yogurt
  • 2 teaspoons honey
  • 1/4 teaspoon vanilla extract
  • 2 cups fresh raspberries
  • 1 cup raspberry sorbet
  • 1 (1 ounce) Biscotti or 2 Gingersnaps, crumbled

Whisk together yogurt, honey and vanilla in a small bowl.

Spoon 2 tablespoons yogurt mixture into each of 4 parfait glasses.  Top each with 1/4 cup raspberries.  Top raspberries with 1/4 cup sorbet, then top evenly with remaining raspberries (1/4 cup each).  Spoon remaining 2 tablespoons yogurt (per parfait_ over raspberries.  Sprinkle with crumbled biscotti or crumbled gingersnaps and serve. 

Makes 4 servings.

From: Dietary Cooking

Dietary Exchanges: 1/2 Fat, 1 Fruit, 1 1/2 Starch

Calories 171, Total Fat 3g, Saturated Fat 1g, Protein 7g, Carbs 33g, Cholesterol 15mg, Dietary Fiber 4g, Sodium 55mg

Pasta Waldorf

  • 8 ounces uncooked pasta shells
  • 2 red delicious apples, peeled, cored and diced
  • 1 stalk celery, chopped
  • 1/2 cup chopped pecans
  • 1/2 cup chopped raisins
  • 1/3 cup lemon yogurt
  • 1.3 cup reduced fat mayonnaise 

Cook pasts according to package directions, omitting any salt or fat; drain.  Rinse in cold water; drain again.

Combine pasta, apples, celery, pecans, raisin, yogurt and mayonnaise in a large bowl. Toss gently until blended.  Cover and chill 5 minutes.   

From: Diabetic Cooking                                                                                                  

Dietary Exchanges;  2 Fat, 1 1/2 Fruit,  2 Starch.

Calories 320, Total Fat 11g, Saturated Fat 1g, Protein 7g, Carbs 52g, Cholesterol <1mg, Dietary Fiber 5g, Sodium 118mg

Herb-Crusted Tilapia

Servings: 2

  • 2 tilapia filets (about 3/4 pound)
  • 1 tablespoon flour
  • 1 large egg, plus 1 tablespoon water
  • 2 tablespoons mixed herbs
  • 1/2 cup panko (Japanese-style breadcrumbs)
  • 1 tablespoon olive oil

Sprinkle flour on waxed paper. Rub filets with flour. Beat egg with water in a shallow dish. On waxed paper, mix panko with herbs. Dip floured filets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish. Heat oil in a nonstick frying pan to medium high. Saute fish about three minutes. Turn once and cook for another three minutes. Serve immediately.

Nutrition information per serving: 317 calories; 11 g fat; 148 mg cholesterol; 15 g carbohydrates; 1.5 g fiber; 132 mg sodium.

Stir-Fry Vegetable Pita Pizzas

  • 1 teaspoon olive oil
  • 1 red bell pepper, sliced
  • 1 1/2 cup (4 ounces) baby portobello mushrooms, thinly sliced
  • 1 medium zucchini
  • 2 cloves garlic, minced
  • 1/4 teaspoon black pepper
  • 2 (6 inch) whole wheat pita breads
  • 1/4 cup pizza sauce
  • 1/2 cup (2 ounces) shredded or grated Parmesan cheese
  • 1/4 cup chopped basil.

Preheat broiler.  heat oil in a large nonstick skillet over medium-high heat.  Add bell pepper; stir-fry 1 minute.  Add mushrooms, zucchini and garlic; stir-fry 4 minutes or until vegetables are crisp-tender.  Stir in black pepper; remove from heat.

To separate pitas into 2 rounds, use a small knife to cut around edges of the pita.  Place pita rounds on a baking sheet and broil 4-5 inches from the heat source for 1 minute or until lightly toasted.  Remove from broiler.  Turn pitas over; top with pizza sauce, vegetables and cheese.  Return to the broiler; broil 3 minutes or until cheese is melted.  Top each round with basil.

Makes 4 servings 

Dietary exchange: 1 fat, 1 starch, 2 vegetables

Calories 175, total fat 5g, saturated fat 2g, protein 9g, carbs 25g, cholesterol 9mg, dietary fiber 5g, sodium 381mg.

Lime Grilled Shrimp

  • 1/2 cup olive oil
  • 1/4 cup fresh squeezed lime juice
  • 4 garlic cloves, minced
  • 2 tablespoons fresh cilantro, chopped
  • 1/2 teaspoon red pepper flakes
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 1/2 pound medium shrimp, peeled and deveined 

In a large glass or other nonreactive bowl, mix together all ingredients, except shrimp, until well combined.  Add shrimp, coat well and refrigerate for several hours.  Thread shrimp on skewers so they don’t touch.  Place on grill.  Cook two to three minutes until shrimp are curled.  Turn shrimp to the other side.  Dont over cook.

Serves 4

Each serving contains about 180 calories, 4 grams fat, 258 milligrams cholesterol, 551 milligrams sodium and 1.5 grams carbohydrates.

Chickpea Salad

  • 1 can (15 ounces) chickpeas, rinsed
  • 3 cups peeled, seeded and diced cucumber
  • 2 cups halved grape tomatoes (or cherry tomatoes)
  • 1/4 cup crumbled reduce-fat feta cheese
  • 1/4 cup diced red onion
  • 2 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • Freshly ground pepper to taste

Place chickpeas, cucumber, tomatoes, cheese, onion, olive oil, vinegar and pepper in a medium bowl.  Mix until coated.

Makes 4 servings

This is a great side salad!  Or eat a double portion for a vegetarian lunch, using the chickpeas as your main source of protein.

  • Nutritional information per serving:  Calories 150, Fat 6grams, Saturated fat 1 1/2 grams, Protein 5 1/2 grams, Carbs 20 grams, Fiber 4 grams, Sodium 110 milligrams, Cholesterol 4 1/2 milligrams

Roasted Red Pepper Soup

Ingredients:

  • 8 red bell peppers
  • 5 black peppercorns
  • 3 thyme sprigs
  • 1 bay leaf
  • 2 tablespoons olive oil
  • 2 cups diced onion
  • 1 tablespoon fresh garlic, minced
  • 4 cups chicken broth
  • 3 tablespoons white wine vinegar
  • ¼ teaspoon hot pepper sauce (Tabasco)
  • ½ teaspoon salt
  • ¼ teaspoon fresh ground black pepper
  • 2 tablespoon chopped fresh chives

Directions:

  1. Preheat broiler
  2. Cut peppers in half lengthwise, discards seeds and membranes. Place skin side up on a foil lined baking sheet; flatten with hand. Broil on high for 15 minutes or until blackened. Place in a zip lock bag, seal. Let stand for 15 minutes. Peel and chop.
  3. Place peppercorns, thyme and bay leaf on a double layer of cheesecloth, gather edges together and tie securely.
  4. Heat oil in a Dutch oven over medium high heat. Add onion and garlic, cook 15 minutes or until onion is lightly browned, stirring occasionally. Add peppers, cheesecloth bag, broth, vinegar and hot pepper sauce to pan. Increase heat to medium-high and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove and discard cheesecloth bag: stir in salt and black pepper.
  5. Place ½ of pepper mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over the opening in blender lid (to prevent splatters). Blend until smooth. Pour pureed mixture into a large bowel; repeat process with remaining soup. Return to Dutch oven and heat thoroughly.

To serve, sprinkle with chives.

Makes 6 servings.

Fettuccini Al Limone

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 medium red onion, thinly sliced
  • 1 teaspoon red pepper flakes
  • 3 jalapenos, seeded and cut into thin slivers
  • Zest and juice of 3 lemons
  • 1 stick unsalted butter
  • salt and freshly ground black pepper
  • 1 1/4 lbs fettuccini
  • 1/2 cup grated Pecorino Romano cheese

Directions:

  1. Bring 6 quarts of water to a boil in a large pot and add 2 tablespoons of salt.
  2. Meanwhile, in a 10 or 12 inch  skillet, heat the olive oil over medium heat until almost smoking.  Add the sliced onion and red pepper flakes, saute until translucent (about 8-10 minutes).  Add jalapenos and saute for another minute.  Add lemon zest and juice, bring to a boil, continue boiling for 1 minute.  Remove from heat, stir in the unsalted butter and season to taste with salt and pepper.  Set aside.
  3. Drop pasta into the boiling water and cook until tender.  Drain.
  4. Toss the hot pasta into the pan with the lemon mixture, return to medium heat and mix well, stirring gently.  Add the Pecorino Romano cheese and toss quickly.  Transfer to a warmed serving platter and serve immediately.

Courtesy of Molto Italiano by Mario Batali 2007

Tortilla Scramble

Ingredients:

  • 1 teaspoon canola or corn oil
  • 1- 1/2 cups egg substitute
  • 4 medium green onions, chopped
  • 4   six-inch corn tortilla
  • 1/4 cup picante sauce (lowest sodium available)
  • 1 medium tomato , diced (about 1 cup)
  • 1/2 cup (about 2 ounces) shredded low-fat, sharp cheddar cheese
  • 1/4 cup snipped fresh cilantro
  • 1 medium lime, quartered

Directions:
Heat oil over medium heat in a nonstick skillet and swirl to coat.

Cook egg substitute and green onion for one minute, stirring constantly, then remove from heat. 

Heat tortillas using package directions.  Spoon egg mixture evenly over each tortilla. 

In the order listed, top each tortilla with picante sauce, tomato, cheese and cilantro.

Squeeze lime over the scramble and serve open-face or as a wrap.

Applesauce Oatmeal Cookies

  • Vegetable oil spray
  • 1/2 C unsweetened applesauce
  • 1 1/2 C uncooked rolled oats
  • 1 C all purpose flour
  • 1 t baking soda
  • 1/2 t ground cinnamon
  • 1/4 t salt
  • 1/3 C dried apple slices, cut into small pieces
  • 1/4 C sugar
  • 1/4 C firmly packed light brown sugar
  • 1 T plus 1 t canola or ocrn oil
  • 1/4 t Vanilla extract

Preheat oven to 350 F. Lightly spray two baking sheets with vegetable oil spray.

Place a strainer over a medium bowl.  Pour the applesauce into the strainer and let drain for about 10 minutes.  Discard the liquid.

In a medium bowl, stir together the oats, flour, baking soda, cinnamon, and salt. 

In a separate bowl, stir together the dried apples, sugar, brown sugar, oil and vanilla.  Stir the drained applesauce into the apple mixture and Stir into the oat mixture.

Drop by heaping teaspoonfuls about 2 inches apart, onto the baking sheets.  Using clean hands and / or the back of a spoon, flatten the cookies into 1/4-inch thickness.  (The dough will be sticky.)

Bake for 122-15 minutes, or until the cookies begin to look brown.  Leave the cookies on the cookie sheet for 5-10 minutes, or until the cookies hold their shape, before transferring to a cooling rack.  Let cool completely.

 

Peach-Blueberry Cobbler

Filling:

  • 1/2 cup granulated sugar
  • 2 Tablespoons flour
  • 1/2 teaspoon grated lemon rind
  • 1/4 salt
  • 3 cups chopped peeled peaches
  • 2 cups fresh blueberries
  • 1 Tablespoon fresh lemon juice
  • Cooking Spray

Topping:

  • 1 1/3 cup flour
  • 1/3 cup granulated sugar
  • 1/2 teaspoon baking powder
  • 1/4 salt
  • 3 Tablespoons chilled butter
  • 2/3 cup low fat buttermilk
  • 1 1/2 Tablespoon turbinado sugar
  1. Preheat oven to 400 degrees.
  2. Prepare filling: Combine the first 4 ingredients in a large bowl. Add peaches, blueberries, and juice. Spoon mixture into an 8-inch square baking dish coated with cooking spray. Bake at 400 degrees for 15 minutes.

3.Prepare topping: Lightly spoon 1 1/3 cups flour into a dry measuring cup; level with a knife. Combine flour, granulated sugar, baking powder and salt, stir with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk; stir just until moist.

  1. Remove baking dish from oven; drop dough onto peach mixture to form 8-10 rounds. Sprinkle dough evenly with turbinado sugar. Bake at 400 degrees for 25 minutes until bubbly and golden. Yields 8-10 servings.

Substitutions and suggestions:

Don’t have buttermilk? Try Dannon plain or peach fruit on the bottom yogurt.

Try mixture of peaches and nectarines for added sweetness.

This is a quick and easy recipe and was featured in Cooking Light July 2007. It was a big hit in the office.

Pork, Cashew, and Green Bean Stir Fry

Ingredients:

  • 1/4 cup low sodium soy sauce
  • 2 teaspoons cornstarch
  • 1 pound pork tenderloin, cut into 1/4-inch-thick slices.
  • 4 cups green beans cut into 2inch pieces (about 1 pound)
  • 1/2 teaspoon dark sesame oil
  • Cooking Spray
  • 1-2 tablespoons minced peeled fresh ginger.
  • 2 cloves garlic, minced.
  • 1/4 cup fat free, less-sodium chicken broth
  • 2 cups hot rice
  • 1/4 cup chopped unsalted cashews, toasted.

Instructions:

Prep time: 20 minutes

Combine the soy sauce and cornstarch in a medium bowl, add pork, stirring to coat. Cover and chill.

Place beans in a large saucepan of boiling water, cook 5 minutes. Drain beans, place into ice water. Drain.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add ginger and garlic; sauté 1 minute. Add pork mixture; stir- fry 1 1/2 minutes. Stir in green beans; stir-fry 1 1/2 minutes or until pork is done. Stir in broth; reduce heat and simmer 2 minutes. Serve over rice; sprinkle with cashews.

***Optional substitute: 1/8 cup low-sodium soy sauce and 1/8 cup water

***Optional substitutes: sugar snap peas or pea pods

***Also great with the addition of fresh mushrooms and bean sprouts.

Spaghetti Squash Italiano

Ingredients

  • 1 large or 2 small spaghetti squash
  • 1/2 stick melted butter
  • salt and pepper to taste
  • water as needed
  • 1 tsp. oregano, dry
  • 1 1/2 cups marinara sauce (or more if desired)
  • 2 cups mozzarella cheese – shredded
  • 1/2 cup parmesan cheese – grated
  • 1 Tbsp. parsley, dry flakes

Pre heat oven to 400 degrees.

Cut spaghetti squash lengthwise in half. Scrape out seeds and fibers with a spoon.

Paint insides of squash well with melted butter, then season with salt and pepper.

Place squash, cut side DOWN, in two baking pans (9″x13″), lightly sprayed with non-stick vegetable oil. Pour a small amount of water (1 cup in each pan). Do not cover.

Bake 30-45 minutes or until tender when pierced with a fork.

Remove squash from the oven. Drain off any remaining water. Allow squash to cool at room temperature.

Using a large metal spoon, carefully scrape the stringy, inside flesh of the squash into a bowl. Be careful not to MASH the tender, spaghetti like flesh.

Portion squash into a medium sized casserole dish so that the squash is one to two inches deep. Carefully level the mixture and sprinkle with dry oregano.

Spread marinara sauce over the entire surface of the squash. Then sprinkle with shredded mozzarella cheese, grated parmesan cheese and finish with a sprinkle of dry parsley flakes.

Bake in 400-degree oven for approximately 20 minutes or until cheese is lightly browned and squash is thoroughly reheated.

Serves 4 to 6 people as a main dish.

Turkey Vegetable Stew

Serve this cold weather favorite with crusty, whole grain bread for a delicious heart healthy meal.

  • 6 medium potatoes
  • 6 carrots, peeled and cut into chunks
  • 2 onions, peeled and cut into chunks
  • 2 boneless, skinless turkey tenderloins, frozen
  • 1 cup frozen peas
  • 1 cup frozen corn
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon salt (optional)
  • 1/2 teaspoon hot pepper flakes (optional)
  • 13 ounces no salt added spaghetti sauce
  • 2 cups water

Wash and scrub potatoes (peel if not organic), cut into quarters, and place in slow cooker.  Add carrots, onions, and frozen turkey tenderloins to potatoes.  Place remaining ingredients into slow cooker in the order listed and mix slightly.  Cook on high for 7 hours or on low for 10-11 hours.  Break tenderloins into bite size chunks before serving.

Serves 8.

calories 275, total fat 2.5g, cholesterol 35mg, carbs 37g, sugar 11g, Protein 27gm, Sodium 410mg, Fiber 6g

Source: Lickety-Split Meals for Health-Conscious People on the Go.