healthy recipes for healthy living
Buffalo Chicken Tenders or Chunks
Pasta & Veggie Dish
Bean Salad
Broccoli Salad
Creamy Ricotta with Pineapple-Mango Salsa
Spinach Salad
Spicy Party Mix
Teri's Raw Broccoli Salad
Virginia's Chicken Dish
Lemon-Lime Shrimp Salad
Herbed Portobello Burgers
Garden Fresh Veggie Pizza
Fig and Walnut Pancakes
Citrus Salad with Bibb Lettuce, Watercress and Balsamic Dressing
Baby Greens with Raspberries
Fiery Crab Cakes
Tabbouleh Salad
Stir-fry Tofu
Spicy Coconut-Peanut Sauce
Buffalo Chicken Tenders or Chunks
Ingredients: 3 tablespoons hot pepper sauce, 1/2 teaspoon paprika, 1/4 teaspoon ground red pepper, 1 pound chicken tenders or cut up chicken breast into chunks, 1/2 cup fat free blue cheese, 1/4 cup reduced fat sour cream, 2 tablespoons crumbled blue cheese.
Preparation: Combine pepper sauce, paprika, and ground red pepper in small bowl - brush on all surfaces of chicken. Place chicken in baking pan coated in nonstick cooking spray, cover and place in refrigerator for 30 minutes. Bake in 375 oven, uncovered about 15 minutes, or until chicken is no longer pink inside. Makes 10 servings. DIP: Combine fat free blue cheese dressing, reduced fat sour cream and crumbled blue cheese in small bowl. Garnish with Celery and/or Red Bell Peppers.
Per Serving Nutrition Information:83 calories; 2g fat;5g carbohydrates; 9g protein; 27mg cholesterol;180 mg sodium. Diabetes exchanges: 1/2starch/bread. 1 lean meat.
Pasta & Veggie Dish
Ingredients: 10 oz. box of whole grain pasta; 2-1/2 cups of your favorite veggies - such as broccoli, zucchini, squash, red/green peppers, etc. - cut into bite sized portions; 12 black olives; 2 cloves fresh garlic, minced; 1/4 tsp. oregano; 1/2 tsp. sweet basil; dash of salt & pepper.
Preparation: Prepare the pasta according to package instructions (al dente is best). Combine all of the ingredients and toss together in a light coating of olive oil (2 tbsp.). Refrigerate overnight or for at least an hour. Makes four servings.
Per Serving Nutrition Information: 305 calories, 26% of calories from fat, 50g carbohydrate, 11g protein, 9g fat, 0mg cholesterol, 198 mg sodium and 8g fiber. Diabetes exchanges: 3 carbohydrate, 2 protein, 2 fat.
Bean Salad
Ingredients: 1 can (15 oz) chick peas; 1 can (15 oz) dark red kidney beans; 2 cups broccoli florets; 1 cup cauliflower florets; 2 celery stalks, sliced; 1/4 large orange, red or yellow bell pepper, chopped; 1/4 cup lemon juice; 2 Tbsp chopped fresh flat leaf parsley; 1/4 cup nonfat sour cream.
Preparation: Combine all ingredients, except sour cream, and toss well. Serve topped with sour cream. Makes four servings.
Per Serving Nutrition Information: Per serving: 210 calories, 7% fat, 48g carbohydrate, 14g protein, 2g fat, 2mg cholesterol, 750mg sodium and 6g fiber. Diabetes exchanges: 3 carbohydrate, 2 protein, 0 fat.
Broccoli Salad
Ingredients: 1 large head of broccoli, separated into florets; 1/2 medium red onion, chopped; 1/4 cup raw almonds; 1/2 cup golden raisins; Vegenaise and Herbamare seasonings.
Preparation: Place broccoli, onion, almonds and raisins in a serving bowl. Add Vegenaise and Herbamare seasoning to taste. Serve chilled. Makes four servings.
Per Serving Nutrition Information: 101 calories, 42% of calories from fat, 15g carbohydrate, 3g protein, 5g fat, 0mg cholesterol, 258 mg sodium and 2g fiber. Diabetes exchanges: 1 carbohydrate, 0 protein, 1 fat.
Creamy Ricotta with Pineapple-Mango Salsa
Ingredients: 1 cup part skim ricotta cheese; 2 ounces low fat cream cheese, softened; 3 Tbsp Splenda; 1/2 tsp vanilla extract; 1 cup diced fresh pineapple; 1 cup diced fresh mango; 1 Tbsp chopped fresh mint
Preparation: In a blender or food processor, blend ricotta, cream cheese, Splenda and vanilla until smooth. Place in a bowl and refrigerate two hours or overnight. Combine the pineapple, mango and mint. Divide ricotta mixture into three dessert cups and top each with the pineapple-mango salsa. Serves three.
Per Serving Nutrition Information: 195 calories, 32% of calories from fat, 21g carbohydrate, 12g protein, 7g fat, 28mg cholesterol, 201mg sodium and 2g fiber. Diabetes exchanges: 1 carbohydrate, 2 protein, 1 fat.
Spinach Salad
Ingredients: 1 bunch (5 ounces) fresh spinach leaves; 6 scallions, chopped; 1/4 cup chopped pecans; 1/2 cup diced papaya; Blush wine vinaigrette dressing.
Preparation: Toss all ingredients together with the Blush wine vinaigrette to taste. Four servings.
Per Serving Nutrition Information: Per serving: 125 calories, 81% of calories from fat, 6g carbohydrate, 2g protein, 11g fat, 0mg cholesterol, 129 mg sodium and 2g fiber. Diabetes exchanges: 1/2 carbohydrate, 0 protein, 2 fat.
Spicy Party Mix
Ingredients: 5 cups wheat chex; 2 cups rice chex; 2 cups mini pretzels; 2 cups dry roasted, unsalted peanuts; 1 cup raw whole almonds; 1 tsp mustard seed; 4 Tbsp butter; 1 Tbsp Worcestershire sauce; 1-1/2 tsp curry powder; 1 tsp cinnamon;1/8 tsp red pepper.
Preparation: Preheat oven to 250 degrees. Combine chex, pretzels, peanuts and almonds in a large bowl. In a small dry pan, on medium to medium high heat, toast the mustard seeds until they pop. Then turn heat to low and add the butter to melt. Mix in the Worcestershire sauce, curry, cinnamon and red pepper. Pour slowly over the chex and nuts while tossing gently to coat. Spread in a baking pan and bake for one hour, stirring every fifteen minutes. Spread on paper towels to cool. Makes 12 cups.
Per One-Half Cup Serving Nutrition Information: 192 calories, 55% of calories from fat, 18g carbohydrate, 6g protein, 12g fat, 6mg cholesterol, 108 mg sodium and 3g fiber. Diabetes exchanges: 1 carbohydrate, 1 protein, 2 fat.
Teri's Raw Broccoli Salad
Ingredients: Broccoli, sliced grapes, sunflower seeds and Vegenaise (or another low calorie/no cholesterol dressing)
Preparation: Toss all ingredients in a light coating of Vegenaise - Chill.Tastes even better if done the night before you plan to serve.
Virginia's Chicken Dish
Ingredients: Chicken cutlets, Italian breadcrumbs, egg, olive oil, can of chopped tomatoes or stewed tomatoes (low sodium) and artichoke hearts.
Preparation: Whip up egg, coat chicken cutlets with egg then coat with breadcrumbs - sauté in olive oil until done (about 2 minutes on each side)
Once chicken is done, in the same sauté pan, add remaining ingredients and cook on low heat for approximately 15 minutes - just enough time to allow for flavor of other ingredients to infuse with chicken. Optional - add garlic and other seasonings to taste. Also, add lightly cooked vegetables to make a complete healthy meal in a pan
Lemon-Lime Shrimp Salad
Ingredients: 1 clove garlic; 3 Tbsp lemon juice; 1 Tbsp hoisin sauce; 1/8 tsp red pepper flakes; Pinch of white pepper; 1 lb medium peeled shrimp; 1 head cabbage, grated; 1 carrot, grated; 1 cup chopped watercress; 2 ripe red tomatoes, quartered; 1/3 cup lime juice; 2 Tbsp honey; 2 Tbsp chopped fresh basil; 2 Tbsp chopped dry roasted peanuts.
Preparation: In blender, combine garlic, lemon juice, hoisin sauce, red pepper flakes and white pepper. Puree until smooth, and marinate shrimp for twenty minutes. Meanwhile, toss cabbage, carrot and watercress together in a large salad bowl. Combine the lime juice and honey, pour over cabbage salad and toss to mix. Cook shrimp in a nonstick pan with marinade for two to three minutes. It's done when shrimp turns pink. Mound the shrimp in middle of salad and place quartered tomatoes around the edges of bowl. Garnish with basil and peanuts.
Serves four.
Per serving: 265 calories, 14% of calories from fat, 9g carbohydrate, 26g protein, 4g fat, 172mg cholesterol, 235mg sodium, and 2g fiber. Diabetes exchanges: 1 carbohydrate, 4 protein, 1 fat. (Recipe courtesy of the American Institute for Cancer Research’s New American Plate).
Herbed Portobello Burgers
Ingredients: 4 large Portobello mushrooms; 2 cloves garlic, sliced into very thin slivers; 1 tsp fresh rosemary; 1 tsp fresh thyme; 3 Tbsp balsamic vinegar; 1 Tbsp lite soy sauce; 3 Tbsp extra virgin olive oil; 1/2 tsp black pepper; 4 whole wheat buns; 4 Tbsp grated parmesan cheese; 4 lettuce leaves; 4 tomato slices.
Preparation: Preheat broiler or grill. Wipe mushrooms with a damp cloth and remove the stems. With paring knife, make slits in tops of caps. Stuff slivers of garlic and herbs into slits. In a small bowl, whisk together soy salt, vinegar and oil with salt and pepper. Brush mushrooms with oil mixture.
Place mushrooms, cap-side down, on pan and broil or grill until soft and brown, about three to five minutes per side. Serve on toasted whole-grain buns topped with cheese and lettuce and tomato. Makes four servings.
Per serving: 249 calories, 54% of calories from fat, 32g carbohydrate, 8g protein, 15g fat, 4mg cholesterol, 288mg sodium and 3g fiber. Diabetes exchanges: 2 carbohydrate, 1 protein, 2 fat.
Garden Fresh Veggie Pizza
Ingredients:2 Tbsp olive oil; 2 tsp balsamic vinegar; 1 Tbsp fresh chopped basil; 1 Tbsp fresh chopped oregano; 1 tsp olive oil; 1 small onion, sliced; 1/2 red bell pepper, sliced; 1/4 cup sliced mushrooms; 1/4 cup summer squash, sliced; 1/2 cup spinach leaves, torn; 12 inch pizza crust or focaccia bread; 1 plum tomato, sliced; 1/2 cup shredded part skim mozzarella cheese; 1/3 cup grated romano cheese.
Preparation: Mix two tablespoons of olive oil, vinegar, basil and oregano together; set aside. Heat one tsp of olive oil in a small skillet. Saute onions, red pepper, mushrooms and squash until crisp-tender. Arrange spinach leaves on pizza crust and top with the sautéed vegetables, sliced tomato and cheeses. Bake on a cookie sheet at 450 degrees for about ten minutes. Remove from oven and drizzle with the oil and herb mixture. Provides eight slices.
Per slice: 233 calories, 42% of calories from fat, 23g carbohydrate, 12g protein, 11g fat, 23mg cholesterol, 414 mg sodium and 2g fiber. Diabetes exchanges: 2 carbohydrate, 2 protein, 2 fat. Adapted from a recipe by the Produce for Better Health Foundation.
Fig and Walnut Pancakes
Ingredients: 1 cup dried figs, coarsely chopped; 1/2 tsp salt; 1/2 cup coarsely chopped walnuts; 2 eggs (or equivalent egg replacement); 1/2 cup whole wheat flour; 1/2 cup all-purpose flour; 1-1/2 cups milk or fortified soymilk; 1 Tbsp baking powder; 1 Tbsp canola oil; 1 tsp cinnamon; 1 tsp vanilla; 1/2 tsp nutmeg.
Preparation: In large mixing bowl stir together figs, nuts and dry ingredients. In separate bowl beat together eggs, milk, oil and vanilla. Add liquid mixture to dry ingredients and stir to blend. Pour about 1/3 cup batter for each pancake onto hot, lightly greased griddle. Bake until bubbles on top break and batter is set at edges. Turn to brown other side. Serve hot. Makes about 12 (5-inch) cakes.
Per serving: 143kcal, 31% fat, 19g carbohydrate, 4g protein, 5g fat, 37mg cholesterol. Diabetes exchanges: 1 carbohydrate, 1 protein, 1 fat. Adapted from recipe provided by the California Fig Advisory Board
Citrus Salad with Bib Lettuce, Watercress & Balsamic Dressing
Ingredients: 1 red grapefruit, peeled and cut into pieces; 2 oranges, peeled and cut into pieces (save 1 of the peels for garnish); 2 tangerines, peeled and separated into sections; 1 bunch watercress leaves, rinsed and patted dry; 3 Tbsp orange juice; 1 Tbsp balsamic vinegar; 1/2 tsp salt; 1 Tbsp canola oil; 1 head bibb lettuce, separated into leaves, rinsed and patted dry; peel from one orange, cut into very fine julienne strips.
Preparation: Combine grapefruit, oranges, tangerines and watercress. Prepare dressing by combining orange juice, vinegar and salt. Add the oil and whisk the dressing until combined. Pour over fruit and watercress and gently toss to combine. Line a large bowl with Bibb lettuce. Place fruit mixture inside and garnish with the julienned orange peel. Makes four servings.
Per serving: 127 calories, 27% of calories from fat, 18g carbohydrate, 2g protein, 4g fat, 0mg cholesterol, 141mg sodium and 4g fiber. Diabetes exchanges: 1 carbohydrate, 0 protein, 1 fat. From the Florida Citrus Growers.
Baby Greens with Raspberries
Ingredients: 8 cups mixed baby salad greens; 1 bunch watercress, trimmed; 1/4 cup canola oil; 2 Tbsp raspberry vinegar or champagne vinegar; 1 Tbsp nonfat vanilla yogurt; 1/4 cup walnuts; 1 cup fresh raspberries
Preparation: Place greens and watercress in a large, wide bowl. Mix the canola oil, vinegar and yogurt together in a small jar. Shake well to blend. Pour over the greens and toss. Sprinkle the walnuts and raspberries over the top. Makes four servings.
Per serving: 212 calories, 80% of calories from fat, 10g carbohydrate, 5g protein, 19g fat, 0 mg cholesterol, 15 mg sodium and 6g fiber. Diabetes exchanges: 1 carbohydrate, 1 protein, 4 fat.
Fiery Crab Cakes
Ingredients: 1/2 small onion, grated; 2 Serrano chilies, very finely chopped; 2 eggs, beaten slightly; 2 Tbsp chopped fresh parsley; 2 Tbsp fresh lemon juice; 1 lb lump crab meat, cleaned; 2/3 cup Italian flavored croutons, crushed; Olive oil.
Preparation: Mix all ingredients together except for the olive oil. Spray a baking sheet with cooking spray. Divide the crab mixture into four portions and shape into patties. Place on baking sheet and brush with a little olive oil. Bake at 350 degrees for thirty minutes, turn over and bake for another fifteen minutes.
One crab cake provides: 208 calories, 23% of calories from fat, 10g carbohydrate, 30g protein, 5g fat, 192mg cholesterol, 544mg sodium and 1g fiber. Diabetes exchanges: 1 carbohydrate, 4 protein, 1 fat.
Tabbouleh Salad with Haricots Verts and Cherry Tomatoes - Serves 6
Tabbouleh salad, made from bulgur wheat and generous amounts of parsley and mint is a refreshing staple for warm-weather eating. Other good ingredients to add to this dish are cucumbers, grilled corn and fresh dill.
Ingredients: 1-1/2 cups bulgur wheat;4 Tablespoons fresh lemon juice;6 Tablespoons extra-virgin olive oil;Kosher salt and freshly ground pepper;4 scallions, trimmed and minced;1 cup chopped fresh flat-leaf parsley;1/2 cup chopped fresh mint;4-6 dashes hot sauce (optional);1/2 pound haricots verts or green beans, trimmed;1 bunch watercress, stemmed;8 cherry tomatoes, halved;Lemon wedges, for garnish.
Preparation: Put the bulgur in a large bowl. Pour 2 cups of boiling water over it. Cover the bowl with plastic wrap and let the bulgur steep until it has absorbed all of the water, about 30 minutes. Fluff the bulgur with a fork. Add 2 Tablespoons of the lemon juice, 2 tablespoons of the olive oil and salt and pepper to taste and mix well. Add the scallions, parsley, mint and hot sauce and toss to combine. Add the remaining 2 Tablespoons lemon juice and 2 tablespoons of the olive oil and toss again. Taste and adjust the seasonings, if necessary. Bring a pot of salted water to a boil. Add the beans and cook until crisp-tender, 3 to 4 minutes. Drain and cool. Arrange the watercress on a large platter and spoon the bulgur mixture over it. Arrange the beans and cherry tomatoes over the top and sides of the salad. Drizzle with the remaining 2 Tablespoons olive oil, garnish with lemon wedges and serve at room temperature or chilled. While Tofu may be one of the most misunderstood products in America, John Ward has come up with a simple analogy for this complete protein. Tofu in the Orient is like the potato in the West. The potato can be baked, boiled, broiled, grilled or fried. It can be eaten whole, smashed, (a nice substitute for Ricotta cheese in a lasagna when whipped and seasoned), in cubes, mixed in a thousand other things to form an unlimited number of dishes. Tofu is exactly the same. The stronger the flavors that you combine with your tofu dish, the better-enhanced flavor you will achieve. Chef Malin Parker of Buya Personal Chef, Inc. has created a wonderful Spicy Coconut Peanut Sauce Peanut Sauce to serve over a simple stir-fry tofu.
Stir-fry Tofu
Ingredients: 1-1/2 Tablespoons black sesame seeds;½ teaspoon Kosher or sea salt;1 Pound extra firm tofu, drained, squeezed and cut into 1 inch pieces (the more liquid you can extract, the better);3 teaspoons pure sesame oil;1 teaspoon peanut oil;1 cup chopped Chinese greens (Chinese broccoli);1/2 cup scallions;1 cup sliced oyster mushrooms;1/4 cup Ponzu sauce (citrus soy sauce);1-teaspoon chili garlic sauce;1/2 cup vegetable broth, if needed;1 cup julienne snow peas.
Preparation: Combine tofu cubes, sesame seeds, kosher salt and Ponzu sauce in medium sized bowl. Gently toss to distribute flavors. Add 1 teaspoon of the sesame oil. Let sit for 15 minutes.Heat large electric wok with 2 teaspoons sesame oil and peanut oil. Add tofu and stir fry until golden brown. Remove from wok. Add mushrooms, Chinese greens and vegetable broth and stir fry, add chili sauce and if needed you can sprinkle additional ponzu sauce. Add the stir-fried tofu to the wok and gently blend. (Although you can always thicken with some cornstarch and water, this is a healthier approach.) Toss in the julienne of snow peas and remove from heat immediately. Serve with Spicy Coconut-Peanut Sauce .
Spicy Coconut-Peanut Sauce
Ingredients: 1/2 cup Spanish onion, minced, 1/3 cup Cilantro leaves, chopped;2 teaspoons garlic, minced;1-Tablespoon ginger, minced;12 oz. Peanut butter;2 Tablespoons Sesame Oil;1/3 cup fish sauce (omit if staying 100% vegetarian);1 Tablespoon fresh lime juice;14 ounces coconut milk;2 Tablespoons Hoisin Sauce;1 Tablespoon Red Thai Curry Paste
Preparation: Combine all of the ingredients in the bowl of a food processor until smooth. Pour over stir fry tofu and vegetables.
