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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, visit the Healthy Menus with Recipes page.




Desserts and Treats


Pasta and Grains



Sandwiches and Wraps


Soups and Stews

Vegetables and Beans

Pasta with Marinara Sauce Recipe Photo
Rigatoni with Homemade
Marinara Sauce

Notice: is undergoing some changes. Rest assured that all of the recipes and features are still available, but the URL (web address), as well as a few titles, might have changed. If you are not automatically redirected to the new page, refresh this page to update the links. Please contact Teri's Kitchen if you have any questions. I apologize for the inconvenience.


These hors d'oeuvres and appetizers can be served before a meal or as party foods.
Mushroom and Goat Cheese Tarts in Mini Phyllo Cups

Baked Mushrooms with Crab Stuffing

Spinach-Yogurt Dip
Shrimp with Cocktail Sauce

Baked Mini Meatballs with Tomato Sauce

Marinated Roasted Red Peppers

Caponata (Italian Eggplant Dip or Spread)
Toasted Onion Dip

Cucumber-Garlic Yogurt Dip (Greek Tzatziki)

Guacamole (Avocado Dip)

Black Bean and Corn Salad or Salsa
Homemade Tomato Salsa

Tangy Yogurt Dip

Light and Creamy Horseradish Sauce or Dip

Toasted Pita Triangles

Homemade Tortilla Chips


Choose breads made from 100% whole wheat and/or whole grains.
100% Whole Wheat Bread with Oats and Seeds

Eight Grain Bread

Mom's Whole Wheat Bread
Rustic French-Style Multigrain Bread

100% Whole Grain Rye Bread

Whole Wheat Sub or Kaiser Rolls

Multigrain Pizza Dough
100% Whole Wheat Pizza Dough

Blueberry-Orange Muffins

Sour Cream Pecan Muffins

Cranberry-Orange Nut Bread
100% Whole Grain Buttermilk Cornbread

Whole Wheat Honey-Buttermilk Biscuits

Whole Wheat Waffles

Whole Wheat Buttermilk Pancakes

Desserts and Treats

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

Cocoa Meringue Chocolate Chip Cookies

Peanut and Cocoa Meringue Cookies

Chocolate Cake with Chocolate Cream Cheese Frosting
Homemade Angel Food Cake

Strawberry-Cream Cheese Tart with Graham Cracker-Almond Crust

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

Fresh Blueberries and Peaches with Blueberry-Vanilla Compote
Cooked Apples and Pears

Fruit or Berries Macerated with Liqueur

Strawberries with Honey-Yogurt Cream

Baked Apple Chunks (with Optional Granola Topping)

Tapioca Pudding

Homemade Nut Butter
Spiced Peaches and Schnapps

Strawberries Macerated in Balsamic-Orange Liqueur with Chocolate-Dipped Almond Biscotti

Mascarpone Cream for Fruit or Berries

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


Eggs are good for you in healthy preparations, like those listed below.
Eggs Poached in Tomatoes (Italian Eggs in Purgatory)

Eggs Poached on Cooked Greens

Eggs Fried in Olive Oil and Garlic
Garlicky Fried Eggs on Baby Greens

Scrambled Eggs with Peppers, Tomatoes and Basil

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

Frittata with Mushrooms and Pancetta (Italian Omelet)

Hearty Potato Omelet


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

Italian-Style Meatloaf

Beef Tenderloin Roast with Red Wine Sauce

Horseradish-Crusted Beef Tenderloin Roast

Pan-Seared Filet Mignon (Beef Tenderloin Steaks)

Beef Tenderloin Steaks with Mushrooms

Grilled Marinated Sirloin Steak

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

Beef Tenderloin Stew

Eggplant and Ground Beef Sandwich Casserole

Ground Beef and Potato Casserole

Baked Mini Meatballs with Tomato Sauce

Mushroom-Stuffed Rolled Flank Steak Braised in Tomato Sauce

Chinese Pepper Steak

Mom's Stir-Fried Beef and Vegetables

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

Easy Sweet and Sour Pork

Pork and Red Pepper Stew

Hickory-Smoked Pork Tenderloin
Grilled 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

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.
Homemade Whole Wheat Egg Noodles

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 (Rapini)

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
Herbed Couscous

Toasted Israeli Couscous

Orzo Pilaf

Toasted Orzo

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)


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.
Tomato and Cheese Pizza with Optional Toppings

Cheese Pizza with Grilled Vegetables
Caramelized Onion and Sun-Dried Tomato Pizza

Fresh Tomato and Cheese Pizza

Personal Pita Pizzas with Sliced Tomatoes and Cheese

Pizza with Broccoli Rabe (Rapini)
Caramelized Onions and Cheese Pizza

Tomato and Four Cheese Pizza

Pizza with Roasted Peppers and Anchovy-Caper Oil


Chicken is 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

Braised Chicken with Red Wine and Vegetables
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

Grilled Tarragon Chicken Breasts
Grilled Chicken Breasts with Lemon-Mustard Marinade

Light and Easy Chicken Parmesan

Stir-Fried Chicken and Vegetables

Quick and Easy Chicken-Noodle Stew

Grilled Cornish Game Hens with Lemon and Sage

Roasted Cornish Game Hens

Rolled Turkey Breast with Fresh Herbs

Braised Turkey Legs with Tomatoes
Roasted Boneless Turkey Breast with Red Wine and Dijon Sauce

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

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.
Spinach and Arugula Salad with Tarragon Vinaigrette

Tossed Green Salad with Basil Vinaigrette

Mixed Baby Greens Salad with Tarragon Vinaigrette
Everyday Tossed Green Salad

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


Pepper Cabbage Salad

Sweet and Sour Green Beans

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

Salmon Sandwiches with Tomatoes and Cheese

Salmon Sandwiches with Pickled Cucumbers
Salmon Salad Sandwiches

Salmon Sandwiches with Cucumbers and Dill

Grilled Shrimp Sandwiches with Creamy Slaw

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

Easy Chicken Parmesan Sandwiches

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

Chicken Sandwiches with Peppers and Provolone Cheese

Grilled Chicken Sandwiches with Basil

Grilled Turkey Sandwiches with Goat Cheese, Baby Greens and Vinaigrette

Roasted Peppers Sandwiches

Eggplant Parmesan Sandwiches

Eggplant Wraps with Herbed Cheese Spread

Roasted Vegetables Sub Sandwiches
Grilled Eggplant, Pepper and Tomato Sandwiches

Tomato Sandwiches with Bacon and Cucumbers

Onion Sandwiches

Tortilla Sandwiches with Peppers and Onions

Turkey Sloppy Joes

Homemade Hot Dogs (Healthy and Lean)

Black Bean and Corn Tacos

Grilled Vegetable Fajitas

Turkey Tacos

Southwestern-Style Breakfast Tortillas


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

Crab Cakes (with optional roasted red pepper sauce)

Seared Tuna Steaks with Marinara Sauce
Seared Tuna Steaks with Breadcrumb Crust

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

Sautéed Tilapia with Roasted Peppers

Pan-Seared Grouper Fillets with Tomato Salad

Stir-Fried Shrimp and Vegetables
Pan-Seared Scallops on Mixed Baby Greens with Tarragon Vinaigrette

Broiled Snapper Fillets

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)

Sautéed Shrimp and Vegetables
Shrimp with Cherry Tomatoes

Easy Grilled Shrimp

Baked Fish Fillets with Lemon, Dijon and Herbs

Oven-Fried Fish Fillets

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

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

Eggplant and Chickpea 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

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

Summer Vegetable Stew

Stewed Cabbage with Sweet Potatoes, Apples and Cider Vinegar (Mock Sauerkraut)

Beer-Braised Cabbage and Root Vegetables

Bean and Kale Soup

Vegetarian Three-Bean Chili

Gazpacho (Chilled Tomato and Vegetable Soup)

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

Grilled Asparagus

Sautéed Green Beans with Olive Oil and Garlic

Italian Green Beans Marinara

Roasted Green Beans with Garlic and Parmesan

Roasted Green Beans with Red Bell Peppers

Roasted Green Beans and Chickpeas Oreganato

Roasted Green Beans and Mushrooms

Roasted Green Beans with Tomatoes and Basil

Green Beans and Chickpeas Marinara

Chinese-Style Green Beans

Stir-Fried Snow Peas with Mushrooms

Braised Baby Artichokes
Roasted Grape Tomatoes with Garlic, Basil and Olive Oil

Baked Tomatoes with Herbs and Parmesan Cheese

Sautéed Cherry Tomatoes

Sautéed Beet Greens

Buttered Beets

Roasted Beets

Roasted Radishes

Roasted Baby Root Vegetables

Sautéed Broccoli Rabe (Rapini)

Steamed Broccoli with Lemon and Garlic

Broccoli with Garlic and Parmesan Cheese

Roasted Broccoli and Potatoes

Broccoli and Potatoes with Olive Oil and Garlic

Quick Roasted Broccoli

Easy Chinese-Style Broccoli

Sautéed Broccolini

Cauliflower with Olive Oil and Garlic
Roasted Cauliflower

Cauliflower with Tomatoes, Oregano and Garlic

Grilled Marinated Eggplant

Roasted Eggplant and Plum Tomatoes

Roasted Eggplant

Eggplant with Marinara Sauce

Light and Easy Eggplant Parmesan

Cabbage with Tomatoes, Oregano and Garlic

Roasted Brussels Sprouts

Roasted Baby Bok Choy

Sautéed Spinach Leaves

Spinach with Olive Oil and Garlic

Wilted Baby Spinach Leaves with Garlic and Parmesan

Sautéed Kale

Cooked Greens with Sweet Potatoes

Roasted Yellow Squash

Summer Squash Gratin
Roasted Zucchini

Baked Zucchini with Turkey Stuffing and Tomato Sauce

Roasted Peppers with Garlic and Basil

Baked Stuffed Peppers with Ground Beef, Rice, Bulgur and Goat Cheese

Summer Vegetable Medley

Roasted Summer Vegetables

Sautéed Mushrooms

Roasted Fennel with Garlic and Parmesan Cheese

Roasted Fennel and Carrots

Roasted Fennel and Baby Potatoes

Roasted Parsnips with Carrots and Onions

Roasted Winter Root Vegetables

Roasted Butternut Squash

Baked Sweet Potato Slices

Herb-Roasted Sweet Potatoes
Roasted Sweet Potatoes with Apples and Pecans

Rosemary Potatoes

Baked Potato Slices

Roasted Herbed Potatoes

Roasted Mixed Baby Potatoes

Roasted Potatoes with Balsamic Vinegar

Smashed Potatoes and Onions

Sour Cream Smashed Potatoes

Smashed Potatoes with Olive Oil, Garlic and Parmesan Cheese

Roasted Potatoes, Peppers and Onions

Baked French Fries

Homemade Baked Potato Chips

Mexican-Style Beans and Tomatoes

Chickpeas Marinara

Lima Beans with Tomatoes and Basil

Easy and Healthy Baked Beans

Easy Homemade Refried Beans