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[Mushroom and Goat Cheese Tarts in Mini Phyllo Cups] Mushroom and Goat Cheese Tarts in Mini Phyllo Cups

[Blueberry-Orange Muffins] Whole Grain Blueberry-Orange Muffins

[Beef Tenderloin Stew] Beef Tenderloin Stew

[Pan-Seared Pork Tenderloin with Mustard and Herbs] Pan-Seared Pork Tenderloin with Mustard and Herbs

[Pasta with Pork Ragu] Pasta with Pork and Tomato Ragu

[Individual Pita Pizzas] Individual Pita Pizzas

[Turkey Loaf] Turkey Loaf

[Coleslaw] Coleslaw

[Tomato Sandwich with Bacon, Cucumbers and Cheese] Tomato Sandwich with Bacon, Cucumbers and Cheese

[Crispy Roasted Shrimp] Crispy Roasted Shrimp with Panko Crust

[Split Pea Soup] Split Pea Soup

[Quick Roasted Broccoli] Quick Roasted Broccoli

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HEALTHY COOKING RECIPES
http://teriskitchen.com/healthy.html

These are 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 feeling good about yourself 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.

INDEX

Hors d'oeuvres
Breads
Desserts and Treats
Eggs

Meats
Pasta and Grains
Pizza

Poultry
Salads
Sandwiches and Wraps

Seafood
Soups and Stews
Vegetables and Beans

HORS D'OEUVRES

These hors d'oeuvres can be served before a meal or as party foods.

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

Shrimp Cocktail
Baked Mini Meatballs with Tomato Sauce
Caponata
Marinated Red Peppers

Cucumber-Garlic Yogurt Dip (Greek Tzatziki)
Spinach-Yogurt Dip
Guacamole
Tomato Salsa

Tangy Yogurt Dip with Vegetable Crudites
Creamy Horseradish Sauce or Dip
Toasted Pita Triangles
Tortilla Chips

BACK TO INDEX

BREADS

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

100% Whole Wheat Bread with Oats and Seeds
Eight Grain Bread

Rustic Multigrain Bread
100% Whole Grain Rye Bread with Caraway Seeds
100% Whole Wheat Bread

Multi-Grain Pizza Dough
100% Whole Wheat Pizza Dough
Cranberry-Orange Nut Bread
Buttermilk Cornbread

Whole Wheat Honey-Buttermilk Biscuits
Whole Wheat Waffles
Buttermilk Whole Wheat Pancakes

BACK TO INDEX DESSERTS AND TREATS

Don't deprive yourself of sweet treats. Make them from scratch using easy recipes with healthy and flavorful ingredients.

Chocolate Cake with Chocolate Cream Cheese Frosting

Cocoa Meringue Chocolate Chip Cookies

Peanut and Cocoa Meringue Cookies

Chocolate-Chocolate Chip Cookies

Whole Grain Blueberry-Orange Muffins

Strawberry-Cream Cheese Tart with Graham Cracker and Almond Crust

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

Cooked Apples and Pears

Blueberries and Peaches with Blueberry-Vanilla Compote

Mixed Fruit Macerated with Liqueur

Macerated Strawberries with Honey-Yogurt Cream

Baked Apples with Crunchy Granola Topping

Peaches Macerated with Schnapps, Cinnamon and Nutmeg

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

Mascarpone Cream (For Fruit or Berries)

Homemade Frozen Vanilla Yogurt

BACK TO INDEX EGGS

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

Eggs Poached in Tomatoes

Sautéed Greens with Poached Eggs

Eggs Fried in Olive Oil and Garlic

Garlicky Eggs with Baby Greens

Eggs Scrambled With Onions, Peppers, Tomatoes and Basil

Zucchini, Red Pepper and Onion Frittata

Italian-Style Omelet

Italian-Style Omelet with Pancetta and Mushrooms

BACK TO INDEX MEATS

Choose small portions of lean meats in healthy preparations and complement them with lots of delicious vegetables or salad and whole grains.

Roasted Eye Round of Beef

Beef Tenderloin Roast with Red Wine Sauce

Beef Tenderloin Steaks with Mushrooms

Grilled Marinated Sirloin Steak

Marinated Flank Steak

Beef Tenderloin Stew

Eggplant and Ground Beef Sandwich Casserole

Baked Mini Meatballs with Tomato Sauce

Italian-Style Meatloaf

Mushroom-Stuffed Rolled Flank Steak Braised in Tomato Sauce

Chinese Pepper Steak

Homemade �Corned� Beef Brisket

Grilled Lamb Chops

Grilled Veal Chops

Oven-Fried Pork Chops

Grilled Pork Chops with Lemon-Mustard Marinade

Boneless Pork Loin Roasted with Apples and Sweet Potatoes

Grilled Pork Loin with Brown Sugar and Mustard Rub

Homemade Italian Pork Sausage

Hickory-Smoked Pork Tenderloin with Herbs

Pan-Seared Pork Tenderloin with Mustard and Herbs

Roasted Pork Tenderloin with Chinese-Style Barbecue Sauce

Baked Pork and Sweet Potato Hash with Onions, Peppers and Mushrooms

Homemade Breakfast Sausage

BACK TO 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.

Kamut Spirals Pasta with Turkey and Mushroom Ragu

Linguine with Anchovy Sauce

Linguine with Fresh Clams and Tomatoes

Ziti with Tomato-Mushroom Sauce

Pasta with Caramelized Onions and Cabbage

Spaghetti with Shrimp and Scallop Tomato Sauce

Capellini with Lemon and Garlic

Rigatoni with Marinara Sauce

Farfalle with Fresh Tomatoes, Mushrooms and Basil

Pasta with Cherry Tomatoes, Herbs and Goat Cheese

Gemelli with Baby Lima Beans and Tomatoes

Pasta with Shrimp Primavera

Ravioli with Roasted Zucchini, Tomatoes and Garlic

Cheese Ravioli with Tomato Sauce

Ziti with Roasted Tomatoes and Garlic

Rigatoni with Summer Fresh Tomatoes, Pancetta and Mozzarella

Spaghettini with Fresh Tomatoes and Herbs

Pasta with Broccoli

Pasta with Chick Peas, Greens and Tomatoes

Pasta with Rapini (Broccoli Rabe)

Pasta with Cooked Greens

Pasta with Pork Ragu

Cellentani with Eggplant and Tomato Sauce

Herbed Couscous

Mexican-Style Rice

Herbed Rice

Brown Basmati Rice Pilaf

Crispy Baked Basmati Rice Squares

Wild Rice Pilaf

Basic Polenta

Kasha Pilaf

BACK TO INDEX PIZZA

Pizza can be a delicious one-dish meal. Make it even healthier by using a Multi-Grain or Whole Wheat pizza crust and top with a few very flavorful ingredients.

Sliced Tomato and Cheese Pizza

Grilled Tomato, Onion and Garlic Pizza

Caramelized Onion and Sun-Dried Tomato Pizza

Tomato and Cheese Pizza with Optional Toppings

Individual Pita Pizzas with Fresh Sliced Tomatoes, Basil and Four Cheeses

Caramelized Onion and Cheese Pizza

Pizza With Four Cheeses

Roasted Pepper Pizza with Anchovy-Caper Oil

Pizza with Rapini

BACK TO INDEX POULTRY

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

Oven-Fried Chicken Breasts

Baked Chicken with Red Wine and Pecans

Grilled Chicken Breasts with Lime Marinade

Stewed Chicken with Tomatoes and Orzo

Braised Chicken Thighs with Sweet Potatoes

Braised Chicken and Vegetables with Tomatoes

Skinless Baked Chicken Thighs with Herbed Breadcrumbs

Braised Chicken with Red Wine and Vegetables

Stewed Chicken with Noodles

Light and Easy Chicken Parmesan

Chinese-Style Stir-Fried Chicken and Vegetables

Grilled Chicken Thighs with Dijon, Lemon and Herb Marinade

Grilled Chicken Breasts

Easy Stir-Fried Chicken and Vegetables

Grilled Cornish Hens

Roasted Cornish Hens

Turkey Loaf

Rolled Turkey Breast with Fresh Herbs

Roasted Boneless Turkey Breast with Red Wine and Dijon Sauce

Grilled Boneless Turkey Breast Marinated With Sun-Dried Tomato Purée

Grilled Turkey Breast with Herbed Balsamic Marinade

Sautéed Turkey Cutlets with Golden Onions and Parmesan Cheese

Turkey Chili with Two Beans

BACK TO INDEX SALADS AND PICKLED VEGETABLES

Make your own dressings using healthy oils and/or low-fat condiments in lesser amounts. Croutons are delicious baked. If adding cheese or meat, a little goes a long way.

Everyday Tossed Green Salad

Mixed Baby Greens with Tarragon-Honey-Mustard Vinaigrette

Coleslaw

Sliced Cucumber Salad

Green Beans, Corn and Toasted Barley Salad

Chow-Chow

Red and Green Bean Salad

Pasta Salad with Tomatoes and Vinaigrette

Tomato and Cucumber Salad

Tomato and Onion Salad

Roasted Beet Salad with Goat Cheese and Honey-Orange Vinaigrette

Tomato and Bread Salad (Panzanella)

Pepper Cabbage

Four-Bean Salad

Asparagus and Pineapple Salad

Italian Potato Salad

Pickled Beets

Sweet and Sour Beans

BACK TO INDEX SANDWICHES AND WRAPS

Sandwiches can be a very healthy food. 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 Sandwich with Spinach and Roasted Red Peppers

Fried Egg Sandwich with Tomato, Onion and Cheese

Fried Egg Sandwich with Roasted Red Peppers, Onions and Provolone Cheese

Omelet Sandwich

Light and Easy Chicken Parmesan Sandwich

Salmon Salad Sandwiches

Salmon Sandwich with Pickled Cucumbers Slices and Dill Sauce

Healthy Tuna Melt (No Mayo)

Tuna Sandwich with Sliced Onions and Tomatoes

Fresh Tuna Sandwich with Lettuce, Tomato and Onion

Sautéed Fish Sandwich with Lettuce and Tomato

Tomato Sandwich with Bacon, Cucumbers and Cheese

Grilled Chicken Sandwich with Basil Leaves

Chicken BLT

Chicken Breast Sandwich with Sautéed Peppers, Onions and Provolone Cheese

Grilled Turkey Sandwich with Baby Greens, Goat Cheese and Vinaigrette

Roasted Pepper Sandwich

Eggplant Parmesan Sandwich

Grilled Eggplant, Red Pepper and Tomato Sandwich

Onion Sandwich

Grilled Pepper and Onion Tortilla Sandwich with Seasoned Sour Cream

Turkey Joes Sandwiches

Healthy and Lean Homemade Frankfurters (Hot Dogs)

Vegetable Fajitas

Turkey Tacos

Southwestern-Style Breakfast Tortillas

BACK TO 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. Instead of frying, make crunchy and delicious oven-fried fish.

Rolled Flounder Fillets with Crabmeat Stuffing

Baked Catfish with Pecan Crust

Fish Fillets Steamed on Spinach Leaves

Fish Fillets Baked with Tomato, Peppers and Onions

Grilled Salmon

Potato-Crusted Salmon Fillets

Pan-Seared Sea Scallops on Baby Lettuce Greens with Tarragon Vinaigrette

The Best Crab Cakes

Seared Tuna Steaks with Herbed Breadcrumb Crust

Seared Grouper Fillets with Tomato, Onion and Basil Salad

Baked Salmon Fillets with Mustard and Herbed-Breadcrumb Crust

Roasted Salmon with Dijon, Garlic and Dill

Broiled Fish Fillets with Tomato and Onion Slices

Light and Easy Pan-Fried Fish

Sautéed Tilapia with Roasted Pepper Strips

Pan-Seared Tuna with Marinara Sauce

Shrimp Marinara

Easy Stir-Fried Shrimp with Asian-Style Vegetables

Broiled Red Snapper Fillets

Seared Grouper Fillets with Marinara Sauce

Grilled Mahi Mahi with Herbs and Lemon

Baked Fish Fillets with Dijon, Dill and Fresh Breadcrumb Crust

Fish and Potato Casserole

Crispy Roasted Shrimp with Panko Crust

Roasted Shrimp with Lemon and Parsley

Easy Grilled Shrimp

Shrimp Sautéed with Vegetables

Pasta with Shrimp Primavera

Baked Fish Fillets with Lemon, Dijon and Herbs

Grilled Fish Fillets

Fish Fillets with Marinara Sauce

Sautéed Salmon with Herbed Balsamic Vinegar Marinade

Stewed Cod and Tomatoes

Chinese-Style Pan-Seared Salmon Fillets

Baked Fish Fillets with Seasoned Parmesan and Breadcrumb Crust

Grilled Monkfish Medallions with Roasted Red Pepper Purée

BACK TO 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 store varieties.

Asparagus Puree

Lentil Soup with Red Wine Vinegar

Turkey and Greens Soup

Soup with Greens and Pasta

Chicken and Dandelion Soup

White Bean Soup with Pancetta or Bacon

Cannellini and Green Bean Soup with Ham and Tomatoes

Lentil Soup with Pancetta and Pasta

Split Pea Soup

Easy White Bean and Vegetable Soup

Cauliflower, Chickpea and Kale Soup

Summer Fresh Tomato Soup with Cabbage and Orzo

Manhattan-Style Clam Chowder

Chicken-Noodle Soup

Eggplant Stew

Eggplant and Mushroom Stew

Summer Vegetable Stew

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

Lentil and Barley Soup with Pancetta

Chicken and Escarole Soup

Bean Soup with Kale

Turkey Vegetable Soup

Vegetarian Bean Chili

Gazpacho

BACK TO 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, and eat lots.

Roasted Asparagus

Sauteed Asparagus Spears

Grilled Asparagus

Stir-Fried Green Beans

Green Beans Sautéed with Olive Oil and Garlic

Green Beans Italian-Style

Roasted Green Beans with Garlic and Parmesan Cheese

Roasted Green Beans and Red Bell Peppers

Roasted Green Beans and Mushrooms

Roasted Green Beans with Tomatoes and Basil

Green Beans and Chick Peas Marinara

Stir-Fried Snowpeas with Mushrooms