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Healthy Recipes

This is a personal family collection of recipes chosen from the main index that are healthy and lighter. Many have been revised through the years as I strive to eat healthier. You will find suggestions for using more whole grains, vegetables and fruits, as well as reducing fats and substituting good fats in most of your cooking. You will also find other tips and suggestions throughout the page. I believe the most important concepts of a healthy diet are moderation and including more of the healthy foods without sacrificing flavor, and not feeling guilty when you give in to an occasional craving for something decadent. I also believe that, once you learn the techniques, you can change almost any recipe into a healthy makeover version. I do it all the time now, so I will gradually be adding many more recipes to this page. For suggestions on turning some of these recipes into delicious meals, browse the Healthy Menus page.

Index

Appetizers and Party Foods

Breads

Desserts and Treats

Eggs
Meats

Pasta and Grains

Pizza
Poultry

Salads and Pickled Vegetables

Sandwiches and Wraps
Seafood

Soups and Stews

Vegetables and Beans

Featured Pages

Pennsylvania Dutch Recipes Italian Recipes Southern Recipes Quick and Easy Main Dish Recipes Healthy Recipes Shared Recipes Index to All Recipes and Features

Featured Healthy Recipes

Sour Cream Pecan Muffins Recipe Photo
Sour Cream Pecan Muffins

Eggs Poached in Tomatoes Recipe Photo
Eggs Poached in Tomatoes (Italian Eggs in Purgatory)

Oven-Fried Pork Chops Recipe Photo
Oven-Fried Pork Chops

Farro Recipe Photo
Farro with Roasted Grape Tomatoes

Homemade Hot Dogs Recipe Photo
Homemade Hot Dogs (Healthy and Lean)

Baked Salmon Recipe Photo
Baked Salmon with Dijon and Breadcrumb Crust

Turkey Loaf Recipe Photo
Turkey Meatloaf

Broccoli and Potatoes Recipe Photo
Roasted Green Beans with Garlic and Parmesan Cheese

Chocolate Chip Cookies Recipe Photo
Chocolate-Chocolate Chip Cookies

Appetizers and Party Foods

Toasted Onion Dip

Shrimp with Cocktail Sauce

Baked Mini Meatballs with Tomato Sauce

Marinated Roasted Red Peppers

Caponata (Italian Eggplant Dip or Spread)

Baked Mushrooms with Crab Stuffing 		Mushroom and Goat Cheese Tarts in Mini Phyllo Cups

Spinach-Yogurt Dip

Cucumber-Garlic Yogurt Dip (Greek Tzatziki)

Tangy Yogurt Vegetable Dip

Guacamole (Avocado Dip) 		Homemade Tomato Salsa

Black Bean and Corn Salad or Salsa

Light and Creamy Horseradish Sauce or Dip

Toasted Pita Triangles

Homemade Tortilla Chips
[Index]

Breads

Choose breads made from 100% whole wheat and/or whole grains.

Rustic French-Style Multigrain Bread

Eight Grain Bread

Mom's Whole Wheat Bread 		100% Whole Wheat Bread with Oats and Seeds

100% Whole Grain Rye Bread

100% Whole Wheat Sub or Kaiser Rolls

Multigrain Pizza Dough 		100% Whole Wheat Pizza Dough

100% Whole Grain Buttermilk Cornbread

Blueberry-Orange Muffins

Sour Cream Pecan Muffins 		Cranberry-Orange Nut Bread

Whole Wheat Honey-Buttermilk Biscuits

Whole Wheat Waffles

Whole Wheat Buttermilk Pancakes
[Index]

Desserts and Treats

Do not deprive yourself of sweet treats. Make them from scratch using easy recipes with healthy and flavorful ingredients.

Chocolate Cake with Chocolate Cream Cheese Frosting

Homemade Angel Food Cake

Chocolate-Chocolate Chip Cookies

Peanut and Cocoa Meringue Cookies 		Cocoa Meringue Chocolate Chip Cookies

Strawberry-Cream Cheese Tart with Graham Cracker-Almond Crust

Crunchy Homemade Granola with Oats, Nuts, Seeds and Vanilla-Maple Syrup

Cooked Apples and Pears

Spiced Peaches and Schnapps 		Fresh Blueberries and Peaches with Blueberry-Vanilla Compote

Fruit or Berries Macerated with Liqueur

Strawberries with Honey-Yogurt Cream

Baked Apple Chunks (with Optional Granola Topping)

Mascarpone Cream for Fruit or Berries 		Strawberries Macerated in Balsamic-Orange Liqueur with Chocolate-Dipped Almond Biscotti

Homemade Frozen Vanilla Yogurt (Regular, Low Fat and/or Sugar-Free)

Tapioca Pudding

Homemade Nut Butter
[Index]

Eggs

Eggs are good for you in healthy preparations, like those listed below.

Eggs Poached in Tomatoes (Italian Eggs in Purgatory)

Scrambled Eggs with Peppers, Tomatoes and Basil 		Eggs Poached on Cooked Greens

Eggs Fried in Olive Oil and Garlic

Garlicky Fried Eggs on Baby Greens

Frittata (Italian Omelet) 		Zucchini and Red Pepper Frittata (Italian Omelet)

Frittata with Mushrooms and Pancetta (Italian Omelet)

Hearty Potato Omelet
[Index]

Meats

Choose reasonable portions of lean meats in healthy preparations and complement them with vegetables, salads and whole grains.

Roasted Eye Round of Beef

Beef Tenderloin Roast with Red Wine Sauce

Horseradish-Crusted Beef Tenderloin Roast

Beef Tenderloin Stew

Pan-Seared Filet Mignon (Beef Tenderloin Steaks)

Beef Tenderloin Steaks with Mushrooms

Grilled Marinated Filet Mignon (Beef Tenderloin Steaks) 		Grilled Marinated Flank Steak

Grilled Marinated Sirloin Steak

Eggplant Casserole with Beef and Tomato Sauce

Ground Beef and Potato Casserole

Italian-Style Meatloaf

Baked Mini Meatballs with Tomato Sauce

Mushroom-Stuffed Rolled Flank Steak Braised in Tomato Sauce

Homemade 'Corned' Beef (Uncured, Low-Sodium Brisket with Corned Beef Seasonings)

Mom's Stir-Fried Beef and Vegetables 		Chinese Pepper Steak

Grilled Lamb Loin Chops

Braised Lamb with Peppers and Onions

Herb-Stuffed Butterflied Leg of Lamb

Grilled Veal Chops Marinated in Vermouth

Pan-Roasted Veal Chops with Garlic and Herbs

Oven-Fried Pork Chops

Grilled Pork Chops with Lemon-Mustard Marinade

Hickory-Smoked Pork Tenderloin 		Easy Sweet and Sour Pork

Pork and Red Pepper Stew

Grilled Boneless Pork Loin with Brown Sugar and Mustard Rub

Roasted Boneless Pork Loin with Apples and Sweet Potatoes

Pan-Seared Pork Tenderloin with Mustard and Herbs

Pork Tenderloin with Chinese Barbecue Sauce

Baked Pork and Sweet Potato Hash

Homemade Italian Sausage

Homemade Breakfast Sausage
[Index]

Pasta and Grains

Multigrain and whole wheat pastas are very healthy and nutritious, as are whole grains. Pair them with delicious sauces, like those listed below.

Pasta with Turkey and Mushroom Ragu

Linguine with Anchovy Sauce

Linguine with Fresh Clams and Tomatoes

Linguine with White Clam Sauce

Pasta with Cabbage and Caramelized Onions

Pasta with Broccoli

Spaghetti with Shrimp and Peas

Pasta with Mushrooms and Tomato Sauce 		Spaghetti with Shrimp and Scallop Tomato Sauce

Farfalle with Salmon and Asparagus

Farfalle with Fresh Tomatoes, Mushrooms and Basil

Rigatoni with Homemade Marinara Sauce

Pasta with Cherry Tomatoes and Goat Cheese

Pasta with Shrimp Primavera

Ravioli with Roasted Zucchini and Tomatoes

Pasta with Chickpeas, Greens and Tomatoes

Ziti with Roasted Tomatoes and Garlic 		Pasta with Fresh Tomatoes and Mozzarella Cheese

Spaghettini with Fresh Tomatoes and Herbs

Pasta with Broccoli Rabe

Pasta with Cooked Greens

Gemelli with Lima Beans and Tomatoes

Pasta with Chicken and Asparagus

Spaghetti with Pork and Tomato Ragu

Capellini with Lemon and Garlic

Pasta with Eggplant and Tomato Sauce

Homemade Whole Wheat Egg Noodles 		Toasted Orzo

Orzo Pilaf

Herbed Couscous

Toasted Israeli Couscous

Farro with Roasted Grape Tomatoes

Mexican Rice

Herbed Rice

Brown Basmati Rice Pilaf

Crispy Baked Rice Squares

Wild Rice Pilaf

Basic Polenta

Kasha Pilaf (Toasted Buckwheat Groats)
[Index]

Pizza

Pizza can be a delicious one-dish meal. Make it even healthier by using multigrain or whole wheat crusts (see recipes under 'Breads') topped with a few light and flavorful ingredients.

Fresh Tomato and Cheese Pizza

Cheese Pizza with Grilled Vegetables 		Tomato and Cheese Pizza with Optional Toppings

Caramelized Onion and Sun-Dried Tomato Pizza

Personal Pita Pizzas with Sliced Tomatoes and Cheese 		Caramelized Onions and Cheese Pizza

Pizza with Broccoli Rabe

Tomato and Four Cheese Pizza

Pizza with Roasted Peppers and Anchovy-Caper Oil
[Index]

Poultry

Poultry are an excellent source of protein. Keep it lean by removing the skin before or after cooking and limit amounts of butter, oils and sauces.

Oven-Fried Chicken Breasts

Baked Chicken with Red Wine and Pecans

Grilled Chicken Breasts with Lime Marinade

Stewed Chicken and Tomatoes with Toasted Orzo and Rice

Stewed Chicken with Noodles

Stewed Chicken and Vegetables

Grilled Tarragon Chicken Breasts 		Braised Chicken with Tomatoes and Vegetables

Braised Chicken with Sweet Potatoes

Baked Chicken Thighs with Herbed Breadcrumbs

Chinese-Style Stir-Fried Chicken and Vegetables

Chicken Breasts Stuffed with Broccoli

Grilled Chicken Thighs with Lemon-Mustard Marinade

Rolled Boneless Chicken Thighs with Parmesan Breadcrumbs

Stir-Fried Chicken and Vegetables 		Grilled Chicken Breasts with Lemon-Mustard Marinade

Light and Easy Chicken Parmesan

Braised Chicken with Red Wine and Vegetables

Quick and Easy Chicken-Noodle Stew

Grilled Cornish Game Hens with Lemon and Sage

Roasted Cornish Game Hens

Roasted Boneless Turkey Breast with Red Wine and Dijon Sauce

Rolled Turkey Breast with Fresh Herbs 		Braised Turkey Legs with Tomatoes

Turkey Meatloaf

Grilled Boneless Turkey Breast Marinated with Sun-Dried Tomato Purée

Grilled Boneless Turkey Breast with Balsamic Marinade

Turkey Cutlets with Caramelized Onions

Turkey Stroganoff

Turkey Chili

Turkey with Summer Vegetables
[Index]

Salads and Pickled Vegetables

Make your own dressings using healthy oils and/or low-fat condiments in moderate amounts. Croutons add crunch and can be baked from whole grain bread cubes. If adding cheese or meat, keep in mind that a little goes a long way.

Everyday Tossed Green Salad

Tossed Green Salad with Basil Vinaigrette

Mixed Baby Greens Salad with Tarragon Vinaigrette 		Spinach and Arugula Salad with Tarragon Vinaigrette

Roasted Beet Salad with Goat Cheese and Orange Vinaigrette

Pickled Cucumber Salad

Creamy Cucumber Salad

Toasted Barley and Vegetable Salad

Chow-Chow (Pennsylvania Dutch Pickled Vegetables) 		Pasta Salad with Tomatoes and Vinaigrette

Pasta Salad with Roasted Tomatoes and Peppers

Tomato and Cucumber Salad

Tomato and Onion Salad

Tomato and Bread Salad (Panzanella)

Pickled Beets

Four-Bean Salad 		Black Bean and Corn Salad or Salsa

Red Kidney and Green Bean Salad

Italian Potato Salad

Potato Salad with Mustard Vinaigrette

Coleslaw

Pepper Cabbage Salad

Sweet and Sour Green Beans
[Index]

Sandwiches and Wraps

Sandwiches can be a very healthy lunch or dinner choice. Choose whole grain breads or wraps, remove excess bread from the center of thick rolls, and use less or low fat versions of condiments like mayonnaise.

Italian Omelet, Spinach and Roasted Red Pepper Sandwiches

Fried Egg Sandwiches with Bacon, Tomato and Cheese

Fried Egg Sandwiches with Peppers, Onions and Cheese

Italian Omelet Sandwiches

Grilled Shrimp Sandwiches with Creamy Slaw

Salmon Sandwiches with Tomatoes and Cheese 		Salmon Salad Sandwiches

Salmon Sandwiches with Pickled Cucumbers

Salmon Sandwiches with Cucumbers and Dill

Healthy Tuna Melts without Mayonnaise

Tuna Sandwiches with Tomatoes and Onion

Seared Fresh Tuna Sandwiches with Lettuce and Tomato

Fish Sandwiches with Lettuce and Tomato

Chicken Sandwiches with Peppers and Provolone Cheese

Chicken BLT Sandwiches 		Chicken Salad Sandwiches with Dill and Hard-Cooked Egg

Easy Chicken Parmesan Sandwiches

Grilled Chicken Sandwiches with Basil

Grilled Turkey Sandwiches with Goat Cheese, Baby Greens and Vinaigrette

Homemade Hot Dogs (Healthy and Lean)

Roasted Peppers Sandwiches

Onion Sandwiches

Eggplant Parmesan Sandwiches

Eggplant Wraps with Herbed Cheese Spread 		Grilled Eggplant, Peppers and Tomatoes Sandwiches

Roasted Vegetables Sub Sandwiches

Tomato Sandwiches with Bacon and Cucumbers

Tortilla Sandwiches with Peppers and Onions

Turkey Sloppy Joes

Turkey Tacos

Black Bean and Corn Tacos

Roasted Vegetables Wraps

Grilled Vegetable Fajitas

Southwestern-Style Breakfast Tortillas
[Index]

Seafood

Seafood, on its own, is healthy and light. Be judicious with the amount of butter, oil or sauces. A little goes a long way. Reserve frying for an occasional treat and make crunchy and delicious oven-fried fish instead.

Rolled Flounder Fillets with Crabmeat Stuffing

Baked Catfish with Pecan Crust

Fish Fillets Steamed on Spinach Leaves

Baked Fish Fillets with Tomatoes, Peppers and Onions

Light and Easy Pan-Fried Fish Fillets

Oven-Fried Fish Fillets

Sautéed Tilapia with Roasted Peppers 		Crab Cakes (with optional roasted red pepper sauce)

Seared Tuna Steaks with Breadcrumb Crust

Seared Tuna Steaks with Marinara Sauce

Potato-Crusted Salmon Fillets

Grilled Salmon Fillets

Baked Salmon with Dijon and Breadcrumb Crust

Roasted Salmon with Dijon, Garlic and Dill

Baked Salmon with Orange Honey-Mustard Glaze

Broiled Fish Fillets with Sliced Tomato and Onion

Broiled Snapper Fillets 		Pan-Seared Scallops on Mixed Baby Greens with Tarragon Vinaigrette

Pan-Seared Grouper Fillets with Tomato Salad

Grouper Fillets with Marinara Sauce

Grilled Mahi Mahi with Lemon and Herbs

Baked Fish Fillets with Fresh Herbs and Breadcrumbs

Fish and Potato Casserole

Crispy Roasted Shrimp with Panko Crust

Roasted Shrimp with Lemon and Parsley

Shrimp Marinara (Shrimp with Tomato Sauce) 		Shrimp with Cherry Tomatoes

Stir-Fried Shrimp and Vegetables

Sautéed Shrimp and Vegetables

Easy Grilled Shrimp

Baked Fish Fillets with Lemon, Dijon and Herbs

Grilled Fish Fillets

Fish Fillets with Marinara Sauce

Pan-Seared Salmon with Balsamic Marinade

Stewed Cod and Tomatoes

Pan-Seared Salmon Fillets with Chinese Barbecue Sauce

Grilled Monkfish with Roasted Red Pepper Purée
[Index]

Soups and Stews

Soup is one of the most delicious ways to get a nutritious meal with limited fat or calories. When called for, a little meat adds a lot of flavor. Most cream soups can be prepared without cream if some or all of the contents are puréed. Use homemade stocks or purchase low-fat/low-sodium varieties.

Puréed Asparagus Soup

Lentil Soup with Red Wine Vinegar

Greens, Chickpea and Pasta Soup

Turkey and Greens Soup

Turkey Vegetable Soup

Chicken and Dandelion Soup 		Chicken Noodle Soup

Chili Soup

Southwestern Bean and Rice Soup

White Bean Soup with Pancetta

Cannellini and Green Bean Soup with Ham and Tomatoes

Lentil Soup with Pasta and Pancetta

White Bean and Vegetable Soup

Cannellini Bean and Pasta Soup

Roasted Butternut Squash and Kale Soup

Quick and Easy Vegetable Soup 		Greens, White Beans and Tomatoes Soup

Chicken and Escarole Soup

Cauliflower, Chickpea and Kale Soup

Tomato and Cabbage Soup

Split Pea Soup with Pancetta or Bacon

Double Pea Soup

Manhattan Clam Chowder

Eggplant Stew

Eggplant and Mushroom Stew

Lentil and Barley Soup 		Mushroom-Barley Soup with Lentils and Greens

Greens, White Beans and Pasta Soup

Eggplant and Chickpea Soup

Summer Vegetable Stew

Homemade Low-Sodium Sauerkraut

Beer-Braised Cabbage and Root Vegetables

Bean and Kale Soup

Vegetarian Three-Bean Chili

Gazpacho (Chilled Tomato and Vegetable Soup)
[Index]

Vegetables and Beans

The healthiest ways to eat vegetables are raw, steamed, grilled or roasted. No matter what method you use, limit the amount of butter, oils or sauces, eat lots and enjoy!

Roasted Asparagus

Asparagus with Hard-Cooked Eggs

Steamed Asparagus with Lemon and Garlic

Grilled Asparagus

Sautéed Green Beans with Olive Oil and Garlic

Green Beans Marinara

Roasted Green Beans with Garlic and Parmesan Cheese

Roasted Green Beans and Red Bell Peppers

Roasted Green Beans and Chickpeas

Roasted Green Beans and Mushrooms

Roasted Green Beans and Cherry Tomatoes

Green Beans and Chickpeas Marinara

Chinese-Style Green Beans

Stir-Fried Snow Peas with Mushrooms

Roasted Grape Tomatoes with Garlic and Basil

Baked Tomatoes with Herbs and Parmesan Cheese

Sautéed Cherry Tomatoes

Sautéed Beet Greens 		Buttered Beets

Roasted Beets

Roasted Radishes

Roasted Baby Root Vegetables

Braised Broccoli Rabe (Rapini)

Roasted Broccoli Rabe (Rapini)

Steamed Broccoli with Lemon and Garlic

Braised Broccoli with Garlic and Parmesan Cheese

Roasted Broccoli and Potatoes

Broccoli and Potatoes Braised with Olive Oil and Garlic

Roasted Broccoli with Garlic and Parmesan Cheese

Easy Chinese-Style Broccoli

Broccolini with Olive Oil and Garlic

Cauliflower Braised in Tomatoes

Cauliflower Braised with Olive Oil and Garlic

Roasted Cauliflower

Grilled Marinated Eggplant

Roasted Eggplant and Plum Tomatoes

Roasted Eggplant

Eggplant Braised in Marinara Sauce

Light and Easy Eggplant Parmesan

Cabbage with Tomatoes, Oregano and Garlic 		Roasted Brussels Sprouts

Roasted Baby Bok Choy

Sautéed Spinach with Garlic

Steamed Spinach with Garlic

Wilted Baby Spinach Leaves with Garlic

Braised Kale with Olive Oil and Garlic

Roasted Kale

Cooked Greens and Sweet Potatoes

Roasted Zucchini

Summer Squash Gratin

Roasted Yellow Squash

Turkey Stuffed Zucchini with Marinara Sauce

Braised Baby Artichokes

Roasted Peppers with Garlic and Basil

Stuffed Peppers with Beef, Brown Rice and Bulgur

Summer Vegetable Medley (Giambotta)

Roasted Summer Vegetables

Roasted Fennel with Garlic and Parmesan Cheese

Roasted Fennel and Carrots

Roasted Fennel and Baby Potatoes

Roasted Parsnips with Carrots and Onions

Baked Winter Root Vegetables 		Roasted Butternut Squash

Sliced Sweet Potatoes and Herbs Gratin

Roasted Sweet Potatoes with Apples and Pecans

Herb-Roasted Sweet Potatoes

Rosemary Potatoes

Sliced Potatoes and Herbs Gratin

Herb-Roasted Potatoes

Roasted Mixed Baby Potatoes

Roasted Potatoes with Balsamic Vinegar

Smashed Potatoes and Onions

Sour Cream Smashed Potatoes

Smashed Potatoes with Garlic and Parmesan Cheese

Roasted Potatoes, Peppers and Onions

Baked French Fries

Homemade Baked Potato Chips

Sautéed Mushrooms

Mexican-Style Beans and Tomatoes

Chickpeas Marinara

Lima Beans with Tomatoes and Basil

Easy and Healthy Baked Beans

Quick and Easy Homemade Refried Beans
[Index]

PA Dutch Hex Sign Photo
No matter where I take my guests, it seems they like my kitchen best.
Pennsylvania Dutch Saying


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