Healthy Recipes

12 oz spaghetti

8 oz light italian dressing

1 c shredded low-fat mozzarella cheese

1 c diced lean ham

1 c diced tomato

1 c diced cucumber

1/2 c chopped green onion

1/4 c sliced black olives

 

Cook spaghetti and rinse in cold water.  Drain well.  Put in large bowl and add all other ingredients.  Toss lightly and chill for at least 30 minutes.

 

8 servings - each 216 calories and 1.8 g sat fat

1 lb lean ground turkey

1 green pepper, chopped

1 medium onion, chopped

4 garlic cloves, minced

2 cans (15 oz each) black beans, drained

16 oz salsa

1 can (15 oz) tomato sauce

1 can (15 oz) stewed tomatoes

1 t onion powder

1 t ground cumin

12 small whole wheat tortillas

8 oz reduced fat cheddar, shredded

 

In large skillet coated with spray, cook turkey, green pepper, onion and garlic until meat is done.  Stir in next 6 ingredients.  Bring to boil, reduce heat, and simmer uncovered for 10 minutes.  Spread 1 cup of meat mixture into a 13x9 baking dish coated with spray.  Layer with 6 tortillas.  Spread half of remaining meat mixture on top and then sprinkle half of cheese. Layer with the other 6 tortillas and remaining meat mixture.  Cover and bake at 350 degrees for 20 minutes.  Uncover and top with remaining cheese.  Bake for another 7 minutes. 

 

10 servings - each 320 calories and 4 g sat fat

1 lb extra lean ground beef

1/2 dry bread crumbs

1/4 c fat-free milk

2 T finely chopped onion

1 t salt

1 t Worchestershire sauce

1 egg

1/2 c brown sugar

1 1/2 T cornstarch

20 oz can pineapple chunks (with juice)

1 T soy sauce

1/3 c apple cider vinegar

1 can sliced carrots

 

Mix first 7 ingredients together in large bowl and form individual 1 inch meatballs.  Cook meatballs in large frying pan, turning once.  Drain off any fat.  In medium saucepan, mix sugar and cornstarch.  Stir in pineapple, vinegar, soy sauce, and carrots.  Heat for 5 minutes, until thickened.  Pour into frying pan with meatballs, cover, and simmer for 10 minutes.  Serve with rice. 

 

6 servings - each 355 calories and 5 g sat fat

2 lbs red potatoes, quartered

2 large lemons (reserve one for later)

1 T olive oil

1 T fresh thyme or rosemary, minced

1/2 t salt

1/2 t fresh ground pepper

 

In large bowl, combine all ingredients, including one of the lemons that should be sliced and mixed into the potatoes.  Toss the mixture well before placing in a large 13 x 9 pan coated with cooking spray.  Bake at 425 degrees for 45 minutes.  After removing from oven, squeeze remaining lemon on top and serve. 

 

6 servings - each 130 calories and trace sat fat!

1 prepared pastry shell

Streusel:

3/4 c oats

1/2 c brown sugar

1/2 t cinnamon

1/4 t nutmeg

2 T cold butter, cut-up

Filling:

3 c cubed pears

2 c fresh cranberries

2/3 c brown sugar

3 T cornstarch

 

Combine first 4 streusel ingredients and then cut in butter until crumbly.  In separate bowl, combine all ingredients for filling and mix well.  Spoon filling into pastry shell and then sprinkle streusel on top.  Bake at 350 degrees for 1 hour.

 

6 large slices - each 480 calories and 4.8 g sat fat

1 3/4 c flour

3/4 c cornmeal

1 T baking powder

1 t salt

5 T cold butter, cut-up

1/2 c fresh corn kernels

2 T finely diced jalapeno peppers

1 c lowfat buttermilk

 

Combine first 4 ingredients.  Cut in butter until crumbly.  Stir in corn and peppers.  Add milk and stir just until moist.  Put dough on board and knead for 30 seconds.  Coat baking sheet with spray and press dough into center of sheet, forming it into a flat 9-inch circle.  Cut dough into 12 sections, without cutting all the way through the dough.  Bake at 400 degrees for 25 minutes.

 

12 servings - each 175 calories and 3 g sat fat

2 lbs fresh broccoli, chopped

6 slices bacon, cooked, drained, crumbled

1/2 c onion, chopped

1/2 c raisins

Dressing: 

1 c reduced fat mayonnaise

1/2 c granulated sugar

2 T vinegar

 

Cook bacon and drain well before crumbling.  Meanwhile, combine broccoli, onion, and raisins.  Add bacon.  Mix dressing ingredients in a small bowl and stir into the broccoli mixture.

 

8 servings - each 225 calories and 2.4 g sat fat

1 1/3 c flour

2/3 c whole wheat flour

2/3 c granulated sugar

2 t baking powder

1/2 t salt

1 egg

1 egg white

1/2 c unsweetened applesauce

1/2 c fat free milk

3 T butter, melted

1 1/2 c blueberries

2 t lemon zest (grated peel)

Glaze:  2/3 c powdered sugar, 3 T lemon juice

 

In large bowl, combine flours, sguar, baking powder and salt.   In small bowl, beat the egg, egg white, applesauce, milk, and butter.   Stir into dry ingredients just until moist.  Fold in blueberries and lemon zest.  Put into loaf pan coated with spray.  Bake at 350 degrees for 1 hour.  Let cool in pan for 10 minutes.  Then spread glaze over loaf.  Let cool another 10 minute and then remove from pan.

 

12 slices - each 185 calories and 2 g sat fat

1 1/1 c uncooked instant brown rice

1 c onion, chopped

1 c green pepper, chopped

2 garlic cloves, minced

1 T butter

1 1/2 c water

1 T fresh cilantro, minced

2 t ground cumin

1 1/2 t chicken bouillon granules

1/2 t fresh ground pepper

 

In large skillet, saute rice, onion, green pepper amd garlic in butter until rice is slightly browned.  Stir in water, and the rest of the ingredients and bring to a boil.  Reduce heat, cover, and simmer for 5 minutes.  Remove from heat and let stand for 5 more minutes.  Fluff and serve.

 

4 servings - each 200 calories and 2 g sat fat

12 fresh peaches, peeled and sliced

1/3 c flour

1/4 c honey

3 T lemon juice

1/4 t salt

3 c fresh blueberries (or blackberries)

Topping:

2 c unbleached white flour

1/2 c granulated sugar

1 t baking powder

1/2 t salt

1/4 t baking soda

1/3 c cold butter

1 1/4 c 1% buttermilk

2 T granulated sugar

 

In large bowl, combine peaches, flour, honey, lemon juice and salt.  Let stand for 15 minutesl  Fold in blueberries.  Place mixture in a 13 x 9 baking dish coated with spray.

For topping:  combine flour, sugar, baking powder, salt, and baking soda.  Cut in butter until crumbly.  Make a well in center and pour in buttermilk.  Stir just until moist.  Drop by spoonfuls over fruit mixture.  Sprinkle with remaining sugar.  Bake at 400 degrees for 40 minutes.

This is very quick to make-about 25 minutes!

 

8 c fresh spinach, chopped

6 oz uncooked spiral pasta

1/2 c shredded parmesan

3 T olive oil

3 T lemon juice

1/4 t salt

1/2 t fresh ground pepper

1 can (19 oz ) white beans

3 garlic cloves, minced

 

Cook pasta.  Meanwhile, combine all other ingredients in large bowl.  Drain pasta and immediately mix into other ingredients. 

 

5 large servings - each 365 calories and 2.6 g sat fat

1/2 cup reduced-fat mayonnaise

1/2 cup reduced-fat sour cream

2 tablespoons lemon juice

1 teaspoon salt

1/2 teaspoon freshly ground black pepper

8 ounces whole-wheat elbow macaroni

1 cup grated carrots

1 cup thinly sliced celery

1 cup grape tomatoes, halved

1 medium red bell pepper, seeded and diced

1/2 cup chopped green onions

 

To make the dressing, in a medium bowl, whisk together the mayonnaise, sour cream, lemon juice, salt and black pepper. Set aside.

Bring a large saucepan of lightly salted water to a boil. Cook pasta according to package directions, then rinse under cold water and drain thoroughly.

Transfer the pasta to a large bowl and add the carrots, celery, tomatoes, bell pepper and green onions. Add the dressing and mix thoroughly to coat. Serve immediately or cover and refrigerate until ready to serve.

2/3 c uncooked long grain brown rice

2 c frozen corn, thawed

1 can (15 oz) black beans, drained

5 green onions, sliced

1/4 c canola oil

2 T apple cider vinegar

1 T lime juice

1 t chili powder

1/2 t salt

1/4 t cumin

 

Cook rice according to package.  Meanwhile, in large bowl, combine corn, beans, and onions.  In small bowl, whisk remaining ingredients until evenly blended.  Stir rice into corn mixture.  Add dressing and toss to coat.  Cover and refrigerate for 2 hours.

 

8 servings - each 200 calories and 1 g sat fat

 

8 oz uncooked pasta shells

2 c frozen peas

1 c chopped celery

1/2 c chopped red pepper

1/4 c chopped onion

2/3 c low-fat mayo

1 T vinegar

1 t dried basil

1 t dijon mustard

1/4 t salt

1/2 t fresh ground pepper

 

Cook pasta, adding peas during last 3 minutes.  Drain and rinse in cold water.  In large bowl, combine the pasta, peas, celery, red pepper and onion.  In small bowl, mix the remaining ingredients.  Pour mayo mixture over pasta and toss to coat.  Cover and refrigerate one hour before serving.

 

8 servings - each about 175 calories and .5 gram sat fat

6 oz linguine

1 lb shrimp, peeled

1/2 c chopped onion

4 garlic cloves, minced

1 T olive oil

3 c sliced roma tomatoes

1/2 c chicken broth

1 T tomato paste

1 t oregano

1/2 t salt

1/4 t red pepper flakes

1/4 c feta cheese

 

Cook linguine.  Meantime, in large skillet, saute shrimp, onion and garlic in oil for 5 minutes.  Add tomatoes, broth, tomato paste, and spices.  Bring to boil.  Reduce heat and simmer uncovered for 10 minutes.  Drain linguine.  Top with shrimp mixture.  Sprinkle with feta.

 

4 servings - each 345 calories and 2 g sat fat

2 lbs red potatoes, thinly sliced

1 T olive oil

3 garlic cloves, minced

2 T fresh thyme, chopped

1/4 t salt

1/2 t pepper

 

Place potatoes in 13 x 9 baking dish coated with spray.  Drizzle with oil and sprinkle with garlic, thyme, salt and pepper.  Bake uncovered for 30 minues at 425 degrees. 

 

4 servings - each 200 calories and 1 g sat fat

Yes - even quiche can be made pretty healthy!

 

1/2 c finely chopped onion

1 T butter

2 garlic cloves, minced

8 egg whites (divided)

4 eggs

16 oz low-fat cottage cheese

8 oz shredded monteray jack cheese, divided

2 cans chopped green chilies

1/3 c flour

1 t baking powder

1/4 t salt

2 unbaked pastry shells

 

Cook onion in butter until tender.  Add garlic and cook 2 minutes.  In large bowl, combine 6 egg whites, eggs, cottage cheese, 1 1/2 c shredded monteray cheese, chilies, flour, baking powder, salt, and onion mixture.  In small bowl, beat remaining egg whites until stiff.  Fold into cheese mixture.  Pour into pastry shells.  Bake at 400 degrees for 10 minutes.  Reduce heat to 350 degrees and cook 30 minutes more.  Sprinkle with remaining cheese and bake 10 minutes longer.  Let stand 10 minutes prior to serving.

 

12 servings total (6 per quiche) - each 265 calories and 5 g sat fat

This recipe is extremely easy to make, very low in fat, and packed with flavor!

 

1 T chili powder

1/4 t salt

1/4 t fresh ground pepper

4 boneless, skinless chicken breasts

1 T olive oil

1 can black beans, rinsed and drained

1 c frozen corn, thawed

1 c salsa

 

Combine spices and rub over both sides of chicken.  Cook chicken in oil for 7 minutes on each side.  Remove and keep warm.   Add beans, corn, and salsa to skillet.  Bring to boil.  Reduce heat and simmer for 2-3 minutes.  Transfer to a serving dish and top with chicken.

 

4 servings - each 300 calories and 1 g sat fat

6 oz bag baby spinach

4 oz part-skim mozzarella cheese, cubed

2 bacon strips, cooked, drained, crumbled

Dressing:

1/3 c canola oil

1/4 c white sugar

2 - 3 T apple cider vinegar

1 t minced dried onion

1 t Worchestershire sauce

1 t ketchup

1/4 t salt

 

6 servings - each 206 calories and 3.1 g sat fat

 

1/4 c unbleached white flour

1/2 t salt

1/2 t fresh ground pepper

4 boneless, skinless chicken breasts

1 T olive oil

1 medium onion, chopped

1 T butter

1 T fresh thyme, chopped

1 c chicken broth

3 T lemon juice

 

In small bowl, mix flour, salt and pepper.  Set aside 1.5 T of mixture for sauce.  Sprinkle the remaining flour over both sides of chicken.  In large skillet coated with spray, cook chicken in olive oil over medium heat for 8 minutes on each side.  Remove and keep warm.  In same pan, saute onion in butter until tender.  Add thyme and reserved flour mixture.  Stir until blended.  Gradually stir in the broth and lemon juice.  Bring to a boil.  Cook and stir for 2 minutes or until thickened.  Serve over chicken.

 

4 servings - each 225 calories and 3 g sat fat

3 c unbleached white flour

2 c granulated sugar

1 T baking powder

1 T cinnamon

1 t salt

1 1/2 c fat-free milk

4 T melted butter

2 t vanilla

2 large eggs

2 c diced Granny Smith apples

Streusel:

1/2 c packed brown sugar

1/4 c unbleached white flour

1/4 c butter, cut-up

1 t cinnamon

 

Combine cake ingredients, folding apples in last.  Pour into 13 x 9 baking pan coated with spray.  Prepare streusel and sprinkle on top.  Bake at 350 degrees for 45 minutes. 

 

12 servings - each 400 calories and 5 g sat fat

6 oz uncooked orzo (rice-shaped pasta)

1 c chopped green pepper

3 oz crumbled feta cheese

3 green onions, chopped

1 small can sliced black olives

Dressing:

1 pkg fat-free ranch dressing mix

3 T red wine vinegar

3 T olive oil

1 t sugar

2 t fresh basil, chopped

 

4 servings - each 315 calories and 4.2 g sat fat

8 oz spaghetti, uncooked

4 garlic cloves, minced

1 T butter

6 oz reduced fat cream cheese, softened

3 T reduced fat sour cream

1/3 c fat-free milk

1 t salt

1/2 t onion powder

1/2 t fresh ground pepper

1 T fresh minced basil

 

Cook spaghetti.  Meanwhile, in large saucepan, saute garlic in 1 t butter.  Add cream cheese, sour cream, milk, salt, onion powder, and pepper.  Cook and stir over low heat just until smooth.  Do not boil.   Remove from heat.  Drain spaghetti and toss with cream sauce.  Stir in fresh basil.

 

6 servings- each 242 calories and 5.2 g sat fat 

3/4 c granulated sugar

2 T butter

2 T ground flaxseed

1 egg

1/2 c fat-free milk

2 c unbleached white flour

2 t baking powder

1/2 t salt

2 c blueberries

Topping:

1/2 c granulated sugar

1/3 c unbleached white flour

1/2 t salt

3 T soft butter

 

Cream sugar, butter, and flaxseed.  Beat in egg and milk.  Mix in flour, baking powder and salt.  Carefully fold in blueberries.   Spread dough in 9 x 13 baking dish coated with spray.  Mix the topping ingredients and sprinkle on top of dough.  Bake in 375 degree oven for 25 minutes.

 

12 servings - each 240 calories and 3.3 g sat fat

6 oz angel hair pasta

one bunch of green onions, chopped

3 garlic cloves, minced

1 T butter

1 lb uncooked, peeled shrimp

3 T lemon juice

4 oz reduced fat cream cheese, softened

1/2 c fat-free half and half

2 T fresh dill

1/2 t salt

 

Cook pasta.  Meantime, in large skillet coated with spray, saute onions and garlic in butter for 1 minute.  Stir in shrimp and lemon juice.  Cooke 5 minutes, stirring occasionally.  Remove and keep warm.  In same skillet, cook cream cheese and half&half until smooth.  Stir in dill and salt.  Return shrimp to pan and heat through.  Drain pasta.  Top pasta with shrimp mixture.

 

4 servings - each 360 calories and 5 g sat fat

This recipe has lots of health benefits for you from the oats and flax!

1/2 c butter

1/2 c ground flaxseed

3/4 c packed brown sugar

3/4 c granulated sugar

2 eggs

2 c unbleached white flour

1/2 t salt

1 t baking soda

1 t cinnamon

1 1/2 c oats

(extra cinnamon and sugar for sprinkling on cookies)

 

Beat in large bowl the first 5 ingredients.  Mix in flour, salt, baking soda and cinnamon.  Add oats last.  Dough will be very stiff, but that's okay.  Form dough into 1.5 - 2 inch balls and roll in a little sugar and cinnamon.  Place on cookie sheet and make an indentation in the top of each cookie.  Bake at 400 degrees for 9 minutes.  Remove from oven and let cool on cookie sheet for about 3 minutes before removing to wire rack.  Store in tightly sealed container to retain moisture.

 

30 good-size cookies - each 145 calories and 2.2 g sat fat 

2 packages of dry yeast

2 1/4 c warm water (divided)

3 T granulated sugar

1 T salt

2 T cold butter, cut in small pieces

5 1/2 - 6 1/2 c unbleached white flour

 

This recipe takes about 4.5 hours from start to finish because of the time for the dough to rise.

Dissolve yeast in 3/4 c warm water (not too hot).  Meantime, mix 1 3/4 c water in large bowl with sugar, salt, and butter.  Stir in yeast.   Gradually add flour until soft dough forms.  (Don't add any more flour than you have to in order to be able to knead it!)  Turn dough onto lightly floured surface and knead for 1 minute (working additional flour into dough if needed).  Lightly coat bottom of the same bowl with canola oil and place dough in bowl.    Cover and let rise for 1.5 hours in warm spot.  Punch down and let rise another 45 minutes.  Put dough back on floured surface and knead for 30 seconds.  Divide dough in half.  Take first half and flatten to about an 8 inch diameter.  Fold over and flatten again...working out any air bubbles in dough.  Then lift dough and stretch for a moment.  Now place on floured surface and cut into 8 equal pieces.  Knead each piece slightly and fold edges up and into center.  Place on cookie sheet (coated with spray) with folded edges face down.  Cover cookie sheet with towel.  Go through same process with other batch of dough.  Let the rolls rise on cookie sheets for 60 minutes.  Then bake at 400 degrees for 13 minutes.

 

16 large rolls - each 196 calories and 1 g sat fat

 

 

1 - 2 lbs broccoli (coarsely chopped)

4 chicken breasts, boneless, skinless

1 can reduced fat cream of chicken soup

1/2 c low-fat mayonnaise

1/4 c shredded cheddar cheese

1/4 c bread crumbs

 

Boil chicken or cook in microwave until done.  Cook broccoli in microwave for 3 minutes or until tender.  Put broccoli in bottom of 9 x 13 pan.  Set cooked chicken breasts on top.  Mix soup and mayo and pour over chicken.  Sprinkle with cheese and then sprinkle wtih bread crumbs.  Bake uncovered for 30 minutes at 350 degrees.

 

4 servings - each 492 calories and 4.5 g sat fat

 

(Best to serve over rice or noodles)

2 c unbleached white flour

1 T baking powder

1/2 t salt

1/2 t baking soda

1/2 t fresh ground pepper

1/2 c shredded sharp cheddar cheese

3 T cold butter, cut up

1 c low-fat buttermilk

 

Mix first 5 ingredients.  Then stir in cheese and butter.  Mix well.  Then stir in buttermilk until moistened.  Turn dough onto floured surface and knead 1 minute.  Roll dough to 1 inch thickness and cut into 12 biscuits.  Place on baking sheet and bake 12-15 minutes at 400 degrees.

 

12 biscuits - each 128 calories and 3 g sat fat

3/4 c garlic croutons

1/2 c minced onion

1/4 c minced red pepper

2 oz finely chopped ham

1 garlic clove, minced

2 t olive oil

2 c fresh baby spinach

1/3 c flour

1/2 t salt

1/2 t fresh ground pepper

1 1/4 c  fat free milk

1 egg yolk, beaten

6 egg whites

1/4 t cream of tartar

1/4 c shredded italian cheese blend

 

Crush croutons and sprinkle on bottom of 1.5 quart baking dish coated with spray.   In large saucepan, saute onion, red pepper, ham and garlic in oil for 5 minutes.  Add spinach.  Cook until just wilted.  Stir in flour, salt and pepper until blended. Gradually add milk.  Bring to boil and cook for 2 minutes or until thickened, stirring occasionally.  Remove from heat.  Stir a small amount of hot mixture into egg yolk and return all to the pan....stirring constantly.  Transfer to a large bowl and let cool a bit. 

In mixing bowl, beat egg whites and cream of tartar until stiff peaks form.  Fold into vegetable mixture.  Pour into baking dish and sprinkle with cheese.  Bake for 40 minutes at 350 degrees or until knife in center comes out clean.  Serve immediately.

 

4 servings - each 223 calories and 3 g sat fat

 

7 oz macaroni

1 can reduced fat cream of mushroom soup

1 c fresh sliced mushrooms

4 oz shredded reduced fat cheddar cheese

1 c fat-free milk

6 oz water-packed tuna- drained

1/2 t fresh ground pepper

1 T minced dried onion

1/4 t salt

1/3 c crushed cornflakes

 

Cook macaroni.  Meanwhile, in large bowl combine the soup, mushrooms, cheese, milk, tuna, pepper, onion, and salt.  Drain macaroni.  Add to tuna mixture.  Transfer to baking dish coated with spray.  Sprinkle with cornflakes.  Bake uncovered for 25 minutes at 350 degrees.

 

5 servings - each 330 calories and 4 g sat fat

1 1/2 c unbleached white flour

1/4 c white sugar

1/4 c brown sugar

2 t baking powder

1 t cinnamon

1/4 t salt

1 egg, beaten

1/2 c plus 2 T fat free milk

2 T melted butter

1 1/2 c fresh raspberries

1 t grated lemon peel

 

Topping:

1/4 c brown sugar

2 T flour

1 t cinnamon

1 T melted butter

 

Glaze:

1/2 c powdered sugar

1 T lemom juice

 

combine 1st six ingredients in large bowl.  Combine egg, milk and butter.  Stir into dry ingredients until just moistened.  Fold in raspberries.  Coat muffin tins with cooking spray.  Fill 3/4 full with batter.  Combine topping ingredients and sprinkle over muffins.  Bake at 350 degrees for 20 minutes.  Cool for 30 minutes and then drizzle with glaze.

 

12 muffins - each 180 calories and 2 g sat fat

1 can of reduced fat cream of chicken soup

1 1/3 c water

3/4 c uncooked long grain brown rice

1/2 t onion powder

1/2 t fresh ground pepper

2 c frozen mixed vegetables

4 skinless, boneless chicken breasts

1/2 c shredded cheddar cheese

 

Stir soup, water, rice, onion powder, pepper and veggies in 13 x 9 inch baking dish.  Top with chicken.  Season chicken as you wish.  Cover with foil and bake at 375 degrees for 50 minutes.  Top with cheese and let stand covered for 10 minutes.  Fluff rice and serve.

 

6 servings - each 170 calories and 3 g sat fat