Healthy Recipes

Healthy Oriental Rice Recipe Ingredients: 1 1/2 cups water1 cup chicken stock or broth, fat skimmed from top1 1/3 cups long grain white rice, uncooked2 teaspoons vegetable oil2 Tablespoons onion, finely chopped1 cup celery, finely chopped2 Tablespoons green pepper, finely chopped1/2 cup pecans, chopped1/4 teaspoon ground sage1/2 cup water chestnuts, sliced1/4 teaspoon nutmegto taste black […]

Healthy Stuffed Potatoes Recipe Ingredients: 4 medium baking potatoes3/4 cup lowfat (1%) cottage cheese1/4 cup lowfat (1%) milk2 Tablespoons soft margarine1 teaspoon dill weed3/4 teaspoons herb seasoning4-6 drops hot pepper sauce2 teaspoons Parmesan cheese, grated Directions: 1. Prick potatoes with fork. Bake at 425 degrees F for 60 minutes or until fork is easily inserted. […]

Healthy Sweet Potato Custard Recipe Ingredients: 1 cup sweet potato, cooked, mashed1/2 cup (about 2) small bananas, mashed1 cup evaporated skim milk2 Tablespoons brown sugar, packed2 egg yolks (or 1/3 cup egg substitute), beaten1/2 teaspoon salt1/4 cup raisins1 Tablespoon sugar1 teaspoon ground cinnamonas needed nonstick cooking spray Directions: 1. In medium bowl, stir together sweet […]

Healthy Garlic Mashed Potatoes Recipe   Ingredients: 2 (1 lb.) large potatoes, peeled, quartered2 cups skim milk2 cloves garlic, large, chopped1/2 teaspoon white pepper Directions: 1. In a large saucepan, cook potatoes, covered, in small amount of boiling water for 20–25 minutes or until tender. Remove from heat. Drain and recover. 2. Meanwhile, in small […]

Healthy Oven French Fries Recipe Ingredients: 4 (2 lb.) large potatoes8 cups ice water1 teaspoon garlic powder1 teaspoon onion powder1/4 teaspoon salt1 teaspoon white pepper1/4 teaspoon allspice1 teaspoon hot pepper flakes1 Tablespoon vegetable oil Directions: 1. Scrub potatoes and cut into 1/2-inch strips. 2. Place potato strips into ice water, cover, and chill for 1 […]

Healthy Candied Yams Recipe Ingredients: 3 (1 1/2 cups) medium yams1/4 cup brown sugar, packed1 teaspoon flour, sifted1/4 teaspoon salt1/4 teaspoon ground cinnamon1/4 teaspoon ground nutmeg1/4 teaspoon orange peel1 teaspoon soft tub margarine1/2 cup orange juice Directions: 1. Cut yams in half and boil until tender but firm (about 20 minutes). When cool enough to […]

Healthy Lemon Vegetables Recipe Ingredients: ½ head small cauliflower, cut into florets2 cups broccoli, cut into florets2 Tablespoons lemon juice1 Tablespoon olive oil1 clove garlic, minced2 teaspoons fresh parsley, chopped Directions: 1. Steam broccoli and cauliflower until tender (about 10 minutes). 2. In small saucepan, mix the lemon juice, oil, and garlic, and cook over […]

Healthy Vegetable Stew Recipe Ingredients: 3 cups water1 cube vegetable bouillon, low sodium2 cups white potatoes, cut in 2-inch strips2 cups carrots, sliced4 cups summer squash, cut in 1-inch squares1 cup summer squash, cut in 4 chunks1 can (15 oz) sweet corn, rinsed, drained (or 2 ears fresh corn, 1 1/2 cup)1 teaspoon thyme2 cloves […]

Healthy Smothered Greens Recipe Ingredients: 3 cups water1/4 lb. smoked turkey breast, skinless1 Tablespoon fresh hot pepper, chopped1/4 teaspoon cayenne pepper1/4 teaspoon cloves, ground2 cloves garlic, crushed1/2 teaspoon thyme1 stalk scallion, chopped1 teaspoon ginger, ground1/4 cup onion, chopped2 lb. greens (mustard, turnip, collard, kale, or mixture) Directions: 1. Place all ingredients except greens into large […]

Healthy Limas and Spinach Recipe Ingredients: 2 cups frozen lima beans1 Tablespoon vegetable oil1 cup fennel, cut in 4-oz strips1/2 cup onion, chopped1/4 cup low-sodium chicken broth4 cups leaf spinach, washed thoroughly1 Tablespoon distilled vinegar1/8 teaspoon black pepper1 Tablespoon raw chives Directions: 1. Steam or boil lima beans in unsalted water for about 10 minutes. […]

Healthy Italian Vegetable Bake Recipe Ingredients: 1 can (28 oz) tomatoes, whole1 medium onion, sliced1/2 lb. fresh green beans, sliced1/2 lb. fresh okra, cut into 1/2-inch pieces (or 1/2 of 10-oz package frozen, cut)3/4 cup green pepper, finely chopped2 Tablespoons lemon juice1 Tablespoon fresh basil, chopped, or 1 tsp dried basil, crushed1 1/2 teaspoons fresh […]

Healthy Green Beans Sauté Recipe Ingredients: 1 lb. fresh or frozen green beans, cut in 1-inch pieces1 Tablespoon vegetable oil1 large yellow onion, halved lengthwise, thinly sliced1/2 teaspoon salt1/8 teaspoon black pepper1 Tablespoon fresh parsley, minced Directions: 1. If using fresh green beans, cook in boiling water for 10–12 minutes or steam for 2–3 minutes […]

Healthy Rockport Fish Chowder Recipe Ingredients: 2 Tablespoons vegetable oil1/4 cup onion, coarsely chopped1/2 cup celery, coarsely chopped1 cup carrots, sliced2 cups potatoes, raw, peeled, cubed1/4 teaspoon thyme1/2 teaspoon paprika2 cups bottled clam juice8 whole peppercorns1 bay leaf1 lb. fresh or frozen (and thawed) cod or haddock fillets, cut into 3/4–inch cubes1/4 cup flour3 cups […]

Healthy Pupusas Revueltas Recipe Ingredients: 1 lb. chicken breast, ground 1 Tablespoon vegetable oil 1/2 lb. lowfat mozzarella cheese, grated 1/2 small onion, finely diced 1 clove garlic, minced 1 medium green pepper, seeded, minced 1 small tomato, finely chopped 1/2 teaspoon salt 5 cups instant corn flour (masa harina) 6 cups water Directions: 1. […]

Healthy Minestrone Soup Ingredients: 1/4 cup olive oil1 clove garlic, minced (or 1/8 tsp powder)1 1/3 cup onion, coarsely chopped1 1/2 cup celery with leaves, coarsely chopped1 can (6 oz) tomato paste1 Tablespoon fresh parsley, chopped1 cup carrots, sliced, fresh or frozen4 3/4 cups cabbage, shredded1 can (1 lb) tomatoes, cut up1 cup canned red […]

Healthy Mexican Pozole Recipe Ingredients: 2 lb. lean beef, cubed* 1 Tablespoon olive oil 1 large onion, chopped 1 clove garlic, finely chopped 1/4 teaspoon salt 1/8 teaspoon pepper 1/4 cup cilantro 1 can (15 oz) stewed tomatoes 2 oz. tomato paste 1 can (1 lb. 13 oz.) hominy *Skinless, boneless chicken breasts can be […]

Healthy Meatball Soup Recipe Ingredients: 1/2 lb. ground chicken1/2 lb. ground lean beef10 cups water1 Tablespoon annato (also called achiote), optional, for coloring1 bay leaf1 small onion, chopped1/2 cup green pepper, chopped1 teaspoon mint2 small tomatoes, chopped1/2 teaspoon oregano4 Tablespoons instant corn flour1/2 teaspoon black pepper2 cloves garlic, minced1/2 teaspoon salt2 medium carrots, chopped2 cups […]

Healthy Homemade Turkey Soup Recipe Ingredients: 6 lb. turkey breast with bones (with at least 2 cups meat)2 medium onions3 stalks celery1 teaspoon dried thyme1/2 teaspoon dried rosemary1/2 teaspoon dried sage1 teaspoon dried basil1/2 teaspoon dried marjoram1/2 teaspoon dried tarragon1/2 teaspoon saltto taste black pepper1/2 lb. Italian pastina or pasta Directions: 1. Place turkey breast […]

Healthy Gazpacho Recipe Ingredients: 3 medium tomatoes, peeled, chopped1/2 cup cucumber, seeded, chopped1/2 cup green pepper, chopped2 green onions, sliced2 cups low-sodium vegetable juice cocktail1 Tablespoon lemon juice1/2 teaspoon basil, dried1/4 teaspoon hot pepper sauce1 clove garlic, minced Directions: 1. In large mixing bowl, combine all ingredients. 2. Cover and chill in the refrigerator for […]

Healthy Curtido (Cabbage) Salvadoreño Recipe Ingredients: 1 medium head cabbage, chopped2 small carrots, grated1 small onion, sliced1/2 teaspoon dried red pepper (optional)1/2 teaspoon oregano1 teaspoon olive oil1 teaspoon salt1 teaspoon brown sugar1/2 cup vinegar1/2 cup water Directions: 1. Blanch cabbage with boiling water for 1 minute. Discard water. 2. Place cabbage in large bowl and […]

Healthy Corn Chowder Recipe Ingredients: 1 Tablespoon vegetable oil2 Tablespoons celery, finely diced2 Tablespoons onion, finely diced2 Tablespoons green pepper, finely diced1 package (10 oz) frozen whole kernel corn1 cup raw potatoes, peeled, diced in 1/2-inch pieces2 Tablespoons fresh parsley, chopped1 cup water1/4 teaspoon saltto taste black pepper1/4 teaspoon paprika2 Tablespoons flour2 cups lowfat or […]

Healthy Cannery Row Soup Recipe Ingredients: 2 lb. varied fish fillets (such as haddock, perch, flounder, cod, sole), cut into 1-inch cubes2 Tablespoons olive oil1 clove garlic, minced3 carrots, cut in thin strips2 cups celery, sliced1/2 cup onion, chopped1/4 cup green peppers, chopped1 can (28 oz) whole tomatoes, cut up, with liquid1 cup clam juice1/4 […]

Healthy Bean and Macaroni Soup Recipe   Ingredients: 2 cans (16 oz each) great northern beans1 Tablespoon olive oil½ lb. fresh mushrooms, sliced1 cup onion, coarsely chopped2 cups carrots, sliced1 cup celery, coarsely chopped1 clove garlic, minced3 cups tomatoes, fresh, peeled, cut up (or 1 ½ lb canned, whole, cut up)*1 teaspoon dried sage1 teaspoon dried […]

Healthy Homestyle Biscuits Recipe Ingredients: 2 cups flour2 teaspoons baking powder1/4 teaspoon baking soda1/4 teaspoon salt2 Tablespoons sugar2/3 cup 1% fat buttermilk3 1/3 Tablespoons vegetable oil Directions: 1. Preheat oven to 450 degrees F. 2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar. 3. In small bowl, stir together buttermilk and […]