Healthy Recipes

Grilled Chicken with Strawberry and Pineapple Salsa

Grilled Chicken with Strawberry and Pineapple Salsa

Serves 4; 3 ounces chicken and 1/2 cup salsa per serving Grilled pineapple and fresh mint and strawberries combine with tangy lemon and a bit of hot pepper flakes to make an interesting salsa for grilled chicken. 1 teaspoon canola or corn oil Salsa 2 slices fresh pineapple, each 1/2 inch thick, patted dry 1…

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Tortilla Soup with Chicken

Tortilla Soup with Grilled Chicken

Serves 4; 1 1/4 cups per serving Cooking spray 2 6-inch corn tortillas, halved, then cut into 1/4-inch strips 2 cups fat-free, low-sodium chicken broth 2 cups water 1 8-ounce can no-salt-added tomato sauce 6 ounces cubed grilled skinless chicken breast, cooked without salt, all visible fat discarded 1 small yellow summer squash (about 4…

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Spring Greens with Salmon and Apricot-Ginger Vinaigrette

Spring Greens with Salmon and Apricot-Ginger Vinaigrette

Serves 4; 2 cups salad and 2 tablespoons dressing per serving This crunchy combination of spring greens, baby spinach, red cabbage, and snow peas is powered up with salmon and topped with a sweet apricot-ginger vinaigrette. Apricot-Ginger Vinaigrette 1/4 cup all-fruit apricot spread 1/4 cup fresh orange juice 2 tablespoons white wine vinegar 1 tablespoon…

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Shrimp Jambalaya

Shrimp Jambalaya

Serves 4; 1 1/2 cups per serving Slow cooker size/shape: 3- to 4 1/2-quart round or oval Slow cooking time: 5 to 6 hours on low plus 30 minutes on high, OR 2 1/2 to 3 hours on high plus 30 minutes on high The word “jambalaya” is thought to come from jambon, the French…

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Recipe - Tex Mex Chili Pie

Tex-Mex Chili Pie

Serves 4; 1 1/2 cups per serving Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free Cheddar cheese, and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an…

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Recipe - Chicken Pot Pie

Chicken Pot Pie

Serves 8 Note: This filling for the pie can be made a day or so in advance. Feel free to put an egg wash (one egg whisked with a tablespoon of water) on the finished pastry before baking if you prefer a sheen on your crust. This version of pot-pie is loaded with vegetables, gets…

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Recipe - Salmon Clam Chowder

Salmon and Corn Chowder

Makes ten 1-cup servings Note: Here’s a tasty way to get those omega-3 fatty acids into your diet. 1 cup brown rice 8 cups fat-free, low-sodium chicken stock 1 tablespoon ginger purée 2 tablespoons olive oil 1 cup diced onion 1 cup diced carrots 1 cup diced celery 2 cloves garlic, chopped 1 teaspoon turmeric…

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Fresh Veggie & Canadian Bacon Pizza

Fresh Veggie and Canadian Bacon Pizza with Homemade Crust

Serves 8; 2 slices per serving Crust 4 cups all-purpose flour, plus ½ cup set aside 1 envelope instant yeast 1 teaspoon sugar 1/2 teaspoon salt 1 1/4 cups tepid water 1 tablespoon olive oil Cornmeal for dusting the peel Toppings 2 cups part-skim mozzarella or other reduced-fat cheese 2 medium tomatoes, sliced 2 ounces…

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Recipe - Sweet & Nutty Stir Fry

Sweet and Nutty Stir-Fry

Serves 4; 1 1/2 cups per serving When you crave takeout but don’t want to load up on saturated fat and sodium, try this quick and crunchy meatless meal-in-one. 4 ounces dried multigrain vermicelli or spaghetti, broken in half 2 teaspoons curry powder Sauce 2 tablespoons sugar 2 tablespoons soy sauce (lowest sodium available) 2…

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Recipe - Eggs with Smoked Sausage

Eggs with Smoked Sausage, Spinach, and Tomatoes

Healthy Recipe: Eggs with Smoked Sausage, Spinach, and Tomatoes Serves 4 │ 1 egg and 1/2 cup sausage mixture per serving This zesty breakfast dish also makes an excellent light lunch or dinner. The vegetables balance the smokiness of the sausage and the peppery hot sauce. 1/2 teaspoon canola or corn oil and 1 tablespoon…

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