Great Tasting Healthy recipes

I am always looking for great tasting, yet healthy recipes. My whole family struggles with weight, some are diabetic, and some have health issues--so I am always looking for great tasting healthy recipes.

I am sure others are too!

I started a thread like this awhile ago, but thought a cleaned up thread was in order!

I will start off with a new one. This comes from HEALTHY RECIPES FOR THE HOLIDAYS.

DOUBLE CORN & CHEDDAR CHOWDER

1 Tablespoon margarine
1 cup chopped onion
2 tablespoons all purpose flour
2 1/2 cups fat free reduced sodium chicken broth
1 can (16 oz) cream style corn
1 cup frozen whole kernel corn
1/2 cup finely diced red bell pepper
1/2 tsp hot pepper sauce
3/4 cup (3 oz) shredded sharp cheddar cheese
Freshly ground black pepper (optional)

1. Melt margarine in large saucepan over medium heat. Add onion, cook and stir 5 minutes. Sprinkle onion with flour; cook and stir 1 minute.
2. Add chicken broth; bring to a boil, stirring frequently. Add cream style corn, corn kernels, bell pepper, and pepper sauce; bring to a simmer. Cover and simmer 15 minutes.
3. Remove from heat; gradually stir in chesse until melted. Ladle into soup bowls; sprinkle with freshly ground black pepper if desired.

***alternate version*** Add 1 cup of cooked white or brown rice with the corn.

Calories: 180; total fat 6g; sat. fat 2g; chol. 10 mg; sodium 498mg; carbohydrates 28g; dietary fiber 2g; protein 7g; calcium 88 mg; iron 1mg; Vitamin A 177RE; Vitamin C 49 mg; sugar 1g. Dietary Exchanges: 1 1/2 starch/bread, 1/2 lean meat, 1 fat.

Easy Red and Green Pepper Steak
From Reader’s Digest Great Recipes for Good Health (1988)

1 Tablespoon reduced sodium soy sauce
1 Tablespoon dry sherry
1 Tablespoon white vinegar
1 tsp minced fresh ginger

¾ pounds boneless top round steak, cut against the grain into finger sized strips
1 Tablespoon peanut or corn oil
1 ½ tsp Oriental sesame oil
2 cloves garlic minced
¼ pound mushrooms, quartered
1 sm. Yellow onion, sliced thin
1 med green pepper, cored, seeded, and sliced lengthwise into strips about ¼ inch wide
1 med. Red pepper sliced as above
2/3 cup low sodium beef broth
2 tsp cornstarch

In a med sized bowl combine the soy sauce, sherry, vinegar, and ginger. Add the steak and toss well to coat. In a heavy 12 inch skillet, heat 1 ½ tsp of the peanut oil and all of the sesame oil over moderate high heat about 1 minute. Drain the steak, reserving the marinade; add the steak to the skillet and cook, stirring once or twice, until no longer pink—about 1 minute. Using a slotted spoon, transfer steak to a platter. Add the remaining peanut oil and the garlic, mushrooms, onion, sweet peppers to the skillet and cook, stirring, for 1 minute. Cover, reduce heat to moderate, and cook until veggies are tender but crisp—2-3 minutes. Combine marinade, broth, and cornstarch; stir into the skillet and cook, stirring, until sauce has thickened, about 1 minute. Return steak and any juices to skillet; cook and stir unil heated. Transfer to a heated platter and serve with rice.

Serves 4. 195 calories; 9 g fat, 2 g saturated, 49 mg cholesterol, 21 g protein, 7 g carbohydrates, sodium 200 mg, 1 g fiber.

Here is another one that was good. It doesn't thicken up like store bought ranch dressing, but it has a good fresh taste to it.
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Ranch Dressing
From Reader’s Digest Great Recipes for Good Health (1988)

4 ½ tsps olive oil
2 tsp cider vinegar
1 tsp sugar
¼ tsp dried marjoram
½ tsp basil
½ tsp oregano
1/8 tsp salt
3 tablespoons plain low fat yogurt
¾ cup buttermilk
2 Tablespoons finely chopped yellow onions
1 clove garlic
2 tablespoons minced parsley

In a med bowl, whish together the olive oil, vinegar, sugar, marjoram and salt. Whisk in yogurt, and buttermilk, and then stir in onion, garlic and parsley. Cover and chill in refrigerator for 6 hours, at least, to thicken. Whisk the dressing again before serving. Store in the refrigerator in a tightly covered jar. Shake well before each use. Makes 1 ¼ cups

And here is one from the American Heart Association. It was delicious! I made it with Chicken. Since I am cooking for a whole family, I think I will double it next time I make it. Besides, I like left overs for lunch the next day!
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VELVET TURKEY AND HERBS
Serves 4; 2/3 cup per serving

1 pound turkey breast tenderloins or boneless, skinless chicken breasts, all visible fat removed

Vegetable oil spray

1/4 cup chopped shallots or onion

1/2 teaspoon bottled minced garlic

2 tablespoons all-purpose flour

1 1/4 cups evaporated skim milk

1 tablespoon snipped fresh oregano or 1/2 teaspoon dried oregano, crushed

1 tablespoon snipped fresh parsley

1 teaspoon snipped fresh basil or 1/4 teaspoon dried basil, crushed
Rinse turkey or chicken and pat dry. Cut into bite-size pieces.

Spray a skillet with vegetable oil. Place over medium-high heat. Add turkey or chicken, shallots or onion, and garlic to hot skillet. Cook 3 to 4 minutes, or until turkey or chicken is tender and no longer pink.

Stir flour into mixture in skillet. Add remaining ingredients. Cook and stir until thickened and bubbly, about 3 minutes. Cook 1 minute more, stirring constantly.

Calories: 225 kcal
Protein: 33 g
Carbohydrates: 13 g
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 70 mg
Sodium: 155 mg

Here is another one I've tried. It is very good, but a little different. I double this recipe and divided it into two 8x8 disposable pans. We eat one, and freeze the other for later. To reheat from frozen, thaw in the refrigerator overnight, then bake in the oven as directed.
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Savory Macaroni and beef
From Reader’s Digest Great Recipes for Good Health (1988)

½ pound very lean ground beef
¼ tsp salt
¼ tsp black pepper
1 large yellow onion, chopped fine
2 cloves garlic, minced
1 can (1 pound) low sodium tomatoes, pureed with their juices
1 tsp low sodium tomato paste
1 tsp each ground cinnamon and dried basil
6 ounces elbow macaroni
1 large egg white, lightly beaten
1 cup skim milk
2 tablespoons flour
3 Tablespoons grated parmesan cheese

Heat a heavy 10 inch skillet over med heat for 30 seconds, add ground beef and salt, and pepper; cook stirring until no longer pink. Push the meat to one side. Add the onion, and garlic. Cover and cook until the onion is soft—about 3 minutes. Add the tomatoes, tomato paste, cinnamon, and basil and stir. Simmer uncovered, stirring occasionally for 10-15 minutes or until most of the liquid has evaporated. Meanwhile, preheat the oven to 400. Cook the macaroni according to package directions, omitting the salt. Rinse in cold water, drain, then combine with egg white. Spoon half the macaroni into a lightly oiled 8x8 pan; top with half the meat mix, the remaining macaroni, then the remaining meat. In a small saucepan, combine the milk and flour, cook over moderate heat, whisking constantly, until thickened-3-4 minutes. Stir in 1 tablespoon of the cheese and spoon sauce over the meat mixture. Sprinkle the remaining cheese evenly over the top; bake uncovered for 25-30 minutes or until golden brown. Serve with a salad. Serves 4.

One serving: 391 calories, 12 g fat, 5 g saturated fat, 43 mg cholesterol, 23 g protein, 48 g carbohydrates, sodium 3j06 mg, 2 g fiber.

Here is another one that freezes well.
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Spicy Lasagna Roll ups
From Reader’s Digest Great Recipes for Health (1988)

Make this dish one day and bake it the next, or double the recipe and freeze half. Serve with crusty wheat bread and a tossed salad.

1 Tablespoon olive oil
1 large yellow onion, chopped fine
1 tsp dried basil
½ tsp dried marjoram
1 bay leaf, crumbled
2 cloves garlic, minced
¾ tsp black pepper
½ skinned and boned chicken breast (about 4 ounces) chopped fine
1 can (1 pound) low sodium tomatoes, chopped with their juices
2 Tablespoons low sodium tomato paste
8 ruffle edge lasagna noodles (about 4 ounces)
½ cup grated Parmesan cheese
1 cup part skim ricotta cheese
½ pound fresh spinach, trimmed and chopped, or ½ 10 ounce package, frozen chopped spinach, thawed and drained
¼ tsp ground mace or nutmeg
¼ tsp cream of tartar

Heat olive oil in a 10 inch skillet over moderate heat for 1 minute. Add the onion, basil, marjoram, bay leaf, half the garlic, and ¼ tsp of the pepper. Cook, uncovered until the onion is soft, about 5 minutes. Remove 2 tablespoons of the mixture from the skillet and set aside. Add the chopped chicken to the skillet and cook, stirring for 3 minutes. Reduce the heat to low, add the tomatoes, and tomato paste, and cook, uncovered, for 20 minutes, stirring occasionally. Set aside. Meanwhile, cook the lasagna noodles according to package directions, omitting the salt. Rinse with cold water and drain. Preheat the oven to 375 degrees. To prepare the filling, combine 5 tablespoons of the Parmesan cheese in a med sized bowl with ricotta cheese, spinach, mace, cream of tartar, the remaining garlic and pepper, and the reserved onion mixture. Mix well. Spoon half the tomato sauce into an ungreased 9x9x2 baking pan. Spread 3 Tablespoons of the cheese filling on each noodle, roll up as for a jelly roll, and place seam side down in the pan. Repeat until all the noodles are used. continued.....

Spicy Lasagne Roll ups--continued
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Top with the remaining sauce. Cover with aluminum foil and bake for 25 minutes. Uncover and sprinkle with the remaining parmesan cheese on top, and bake, uncovered, 5 minutes longer. Serves 4.

Calories 357; Total Fat 13 g, Saturated fat 6 g; cholesterol 43 mg; protein 25 g, carbohydrates 37 g, sodium 348 mg

Posted by: quilter_va
Posted on: 4/5/2004 10:54:43 AM
#R3405252
Thanks for posting those. We need to eat healthier,too, and I'm always looking for new things to try. This has long been a favorite of ours and is also low fat:

Chicken Mexican

2 cups cooked chicken - I like big pieces
1 tablespoon oil or margarine or butter
1 onion, sliced
1 green pepper
1 clove garlic, minced (I like more)
1 large can tomatoes (28-32 ounces)
2 small cans mushrooms (or use fresh)
4 tablespoons chopped parsley
1 teaspoon sugar
1 teaspoon pepper
1 teaspoon chili powder (or more to taste)
½ teaspoon oregano
2 cups chicken broth

Saute onion, green pepper and garlic in oil. Add remaining ingredients except chicken and simmer about 15 minutes uncovered. Place cooked chicken in bottom of casserole dish, pour tomato mixture over and cover. Bake at 350º for 45 minutes or so.

When this recipe was given to me in the early 70’s, the chili powder made it “Mexican”. Now we are used to more authenic Mexican cooking and this now hardly qualifies.

Here's a great summer salad, especially if you like grapefruit! I love it!
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Chicken and Grapefruit Salad

Salad:
4 boneless skinless chicken breasts, all visible fat removed
PAM spray
1 Tablespoon light soy sauce
8 cups mixed salad greens (about 8 ounces)
1 cup fresh grapefruit sections
½ cup thinly sliced red onion


Dressing:
2/3 cup fresh grapefruit juice
1 Tablespoon plus 1 ½ tsp honey
2 tsp cider vinegar
½ tsp crushed red pepper flakes

Rinse chicken and pat dry with paper towel. Heat large nonstick skillet over high heat until very hot. Remove from heat and spray with vegetable oil spray. Reduce heat to medium high and cook chicken for 3 minutes. Brush tops with half the soy sauce, turn, and cook for 4 minutes, or until cooked through. Brush tops with remaining soy sauce and set aside on plate to cool slightly.

Meanwhile arrange 2 cups of mixed salad greens on each of four plates. Top each with grapefruit and red onions.

Cut chicken into strips and arrange on lettuce.

In small bowl whisk together dressing ingredients until blended. Spoon over salads.

4 servings

cal 222
pro 29g
carbo 19g
chol 73 g
Total fat 3
Sat. 1
Poly 1
Mono 1
Fiber 2
Sodium 169mg

From American Heat Associaton Meals in Minutes cookbook.

Posted by: AA8OF
Posted on: 5/21/2004 9:45:12 AM
#R3692179
Zucchini Salad
Yield 2 1/2 Cups (2 to 3 servings)

This can be served warm or cold.

1 Cup sliced red onion
1/2 tsp. freshly minced garlic
4 teaspoons rice wine vinegar
2 Cups julienned zucchini (1 zuch.)
1 Cup halved cherry tomatoes
2 tsps. freshly minced parsley
salt
freshly ground black pepper

Put the onions and garlic in a large pan with 2 teaspoons rice wine vinegar. Cover the pan and let braise over medium heat. When the onion is translucent but not soft, remove the pan from the heat, add the zucchini, and toss. The goal is to let the heat from the onions just wilt the zucchini. Toss with the remaining 2 teaspoons rice wine vinegar, the cherry tomatoes, and parsley. Season with salt and pepper to taste.

Servins size 1 cup
54 calories
0.5 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

Dr. Dean Ornish's book: Reversing Heart Disease

Posted by: AA8OF
Posted on: 5/21/2004 9:51:04 AM
#R3692210
Corn Salad with Lime Cilantro Dressing

2 Cups fresh corn kernels
1/2 teaspoon minced garlic
1/4 Cup white wine
3/4 Cup diced red bell pepper
3/4 Cup diced green bell pepper
1/2 Cup diced red onion

Lime-Cilantro Dressing

2 Tablespoons rice wine vinegar
2 teaspoons lime juice
2 Tablespoons chopped cilantro
1 Tablespoon chopped parsley
1/8 teaspoon cayenne
1/4 teaspoon fresh ground black pepper

Braise the corn with the garlic in the white wine for about 5 minutes. When the corn is cooked, toss with the diced peppers and onion. Mix the dressing and toss with the vegetables. Serve at room temperature.

Serving size 1 cup

91 calories
1.1 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

Posted by: AA8OF
Posted on: 5/21/2004 9:58:46 AM
#R3692242
Chinese Eggplant and Tofu

2 cups chopped onion
1 cup medium red wine
7 cups diced eggplant (abt 1 lb)
1 1/2 cups water
2 tsp. minced garlic
1/4 tsp red hot chili flakes
14 oz firm tofu, diced or cubed
1 tsp arrowroot
2 Tablespoons soy sauce
1 cup sliced scallions
2 tsp rice wine vinegar
Freshly chopped cilantro

Braise the onions in the red wine. When the onions are softened add the eggplant, 1/2 cup water, garlic, and chili flakes. Cover the pan and stew until the eggplant is completely cooked. Then add the tofu. Dilute the arrowroot in the soy sauce, then add to vegetable mixture with 1 cup of water. Stir until the sauce is thickened. Add the scallions and rice wine vinegar. Toss. Garnish with a little cilantro and serve.

Serving size=1 cup

159 calories
3.7 grams total fat
0.6 grams saturated fat
0 milligrams cholesterol

Dr. Dean Ornish, Reversing Heart Disease

Posted by: AA8OF
Posted on: 5/21/2004 10:04:33 AM
#R3692278
Banana Bread

2 cups unbleached all-purpose flour
1/2 cup whole wheat flour
1 Tablsepoon baking powder
1/4 teaspoon baking soda
4 very ripe bananas
1/2 cup apple juice concentrate
2 teaspoons vanilla extract
1/2 cup raisins
3 egg whites
2/3 cup water

Preheat the oven to 350 degrees. Mix all dry ingredients together. In a separate bowl, combine all the wet ingredients. Fold the dry ingredients into the wet ones. Do not overmix or the bread will not rise. Pour the batter into a 9x5x3 inch nonstick loaf pan or one that's been sprayed with vegetable oil. Bake for 1 hour. Cool, slice, and serve.

Serving size=1 slice (1/10 pan)

204 calories
0.7 grams total fat
0.1 grams saturated fat
0 milligrams cholesterol

Zuchinni "Pasta" with Yogurt Sauce

1 firm zucchini, approx 1 lb
2 Tablespoons water
1/2 cup nonfat yogurt
1 garlic clove, minced
2 tsp fresh chopped dill or mint
1 tsp white wine vinegar, or more:)
Freshly ground black pepper

Cut the zucchini in half and grate it into coarse shreds either in a food processor or by hand, or cut the zucchini in diagonal slices, then into strips. Make sure the strips are not too fine or the dish will be mushy.

Warm a wide nonstick frying pan and add 2 Tablespoons water and the zucchini. Cook gently over medium heat, turning occasionally until the zucchini has cooked and the moisture has evaporated, about 7 to 10 minutes. If the zucchini threatens to stick, add small amounts of water as needed.

While the squash is cooking, mix the yogurt with the garlic, herbs, vinegar, and pepper. As soon as the zucchini is done, add the yogurt mixture and gently toss together over a medium flame until the yogurt is warm, Serve with a dusting of pepper and a garnish of fresh herbs.

Servins size 1 cup
40 calories
0.3 grams total fat
0.1 grams saturated fat
1 milligram cholesterol

Dr. Dean Ornish, Reversing Heart Disease