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Healthy Recipes

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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.


Index

Appetizers

Breads

Desserts and Treats

Eggs

Meats
Pasta and Grains

Pizza

Poultry

Salads
Sandwiches and Wraps

Seafood

Soups and Stews

Vegetables and Beans
Sliced Tomato and Cheese Pizza Recipe Photo
Pasta with Pork and Tomato Ragu






Eggs Poached on Cooked Greens

Eggs Poached on Sauteed Greens Recipe Photo




Baked Chicken Thighs with Herbed Breadcrumbs

Baked Chicken Thighs with Herbed Breadcrumbs Recipe Photo




Brown Basmati Rice Pilaf

Brown Basmati Rice Pilaf Recipe Photo




Share Your Favorite Recipes

E-mail them to Teri's Kitchen.

I will post them on the Shared Recipes page.




Appetizers

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
Shrimp Cocktail

Baked Mini Meatballs with Tomato Sauce

Marinated Red Peppers

Caponata

Spinach-Yogurt Dip
Cucumber-Garlic Yogurt Dip (Greek Tzatziki)

Guacamole

Tomato Salsa

Black Bean and Corn Salsa
Tangy Yogurt Dip with Vegetable Crudites

Creamy Horseradish Sauce or Dip

Toasted Pita Triangles

Tortilla Chips

Breads

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 Multigrain Bread

100% Whole Grain Rye Bread with Caraway Seeds

Whole Wheat Sub (or Kaiser) Rolls

100% Whole Wheat Pizza Dough
Multi-Grain Pizza Dough

Whole Grain Blueberry-Orange Muffins

Sour Cream Pecan Muffins

Cranberry-Orange Nut Bread
Buttermilk Cornbread

Whole Wheat Honey-Buttermilk Biscuits

Whole Wheat Waffles

Buttermilk Whole Wheat 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

Ruth's Angel Food Cake
Chocolate Cake with Chocolate Cream Cheese Frosting

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

Strawberries with Honey-Yogurt Cream

Baked Apples with Crunchy Granola Topping

Spiced Tapioca Pudding
Spiced Peaches and Schnapps

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

Mascarpone Cream (For Fruit or Berries)

Homemade Frozen Vanilla Yogurt

Eggs

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

Eggs Poached on Cooked Greens

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

Eggs Scrambled With Onions, Peppers, Tomatoes and Basil

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

Italian Omelet with Pancetta and Mushrooms

Hearty Potato Omelet

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 Steaks with Mushrooms

Grilled Marinated Sirloin Steak

Marinated Flank Steak

Beef Tenderloin Stew
Grilled Marinated Filet Mignon

Eggplant and Ground Beef Sandwich Casserole

Ground Beef and Potato 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

Pan-Roasted Veal Chops with Garlic and Herbs

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

Pork and Red Pepper Stew
Homemade Italian Pork Sausage

Easy Sweet and Sour Pork

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 Peppers and Mushrooms

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 Spirals 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

Spaghetti with Shrimp and Peas

Spaghetti with Shrimp and Scallop Tomato Sauce
Ziti with Tomato-Mushroom Sauce

Farfalle with Salmon and Asparagus

Farfalle with Fresh Tomatoes, Mushrooms and Basil

Rigatoni with Marinara Sauce

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

Toasted Israeli Couscous
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 Chickpeas, Greens and Tomatoes

Pasta with Rapini (Broccoli Rabe)

Pasta with Cooked Greens

Pasta with Pork and Tomato Ragu

Herbed Couscous
Pasta with Eggplant and Tomato Sauce

Pasta with Chicken and Asparagus

Capellini with Lemon and Garlic

Farro with Roasted Grape Tomatoes

Mexican-Style Rice

Herbed Rice

Brown Basmati Rice Pilaf

Crispy Baked Basmati Rice Squares

Wild Rice Pilaf

Basic Polenta

Kasha Pilaf

Toasted Orzo

Pizza

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

Poultry

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 Orzo and Rice

Stewed Chicken with Noodles

Stewed Chicken with Vegetables

Braised Chicken with Red Wine and Vegetables
Braised Chicken and Vegetables with Tomatoes

Braised Chicken Thighs with Sweet Potatoes

Baked Chicken Thighs with Herbed Breadcrumbs

Chinese-Style Stir-Fried Chicken and Vegetables

Rolled Chicken Breasts with Broccoli Stuffing

Grilled Chicken Thighs with Dijon, Lemon and Herb Marinade

Rolled Chicken Thighs with Dijon and Parmesan Breadcrumbs
Light and Easy Chicken Parmesan

Grilled Chicken Breasts with Lemon-Mustard Marinade

Grilled Tarragon Chicken

Easy Stir-Fried Chicken and Vegetables

Chicken-Noodle Stew with Vegetables and Romaine

Grilled Cornish Hens with Lemon and Sage

Roasted Cornish Hens

Roasted Boneless Turkey Breast with Red Wine and Dijon Sauce
Turkey Loaf

Rolled Turkey Breast with Fresh Herbs

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 Stroganoff

Turkey Chili with Two Beans

Turkey with Summer Vegetables

Salads and Pickled Vegetables

Make your own dressings using healthy oils and/or low-fat condiments in moderate amounts. Croutons are delicious baked. If adding cheese or meat, a little goes a long way.
Spinach and Arugula Salad with Tarragon Vinaigrette

Tossed Greens with Tomatoes, Onions and Basil Vinaigrette

Mixed Baby Greens with Tarragon-Honey-Mustard Vinaigrette
Everyday Tossed Green Salad

Pickled Cucumber Salad

Creamed Cucumber Salad

Green Beans, Corn and Toasted Barley Salad

Chow-Chow

Red and Green Bean Salad

Black Bean and Corn Salad
Pasta Salad with Tomatoes and Vinaigrette

Pasta Salad with Roasted Tomatoes and Peppers

Tomato and Cucumber Salad

Tomato and Onion Salad

Roasted Beet Salad with Goat Cheese and Honey-Orange Vinaigrette

Tomato and Bread Salad (Panzanella)
Italian Potato Salad

Potato Salad with Mustard Vinaigrette

Coleslaw

Pepper Cabbage

Four-Bean Salad

Asparagus and Pineapple Salad

Pickled Beets

Sweet and Sour 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 Sandwiches with Spinach and Roasted Red Peppers

Fried Egg Sandwiches with Tomato, Onion and Cheese

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

Omelet Sandwiches

Fresh Salmon Sandwiches with Tomatoes and Cheese

Roasted Salmon Fillet Sandwiches with Cucumbers and Dill
Salmon Salad Sandwiches

Salmon Sandwiches with Pickled Cucumbers Slices and Dill Sauce

Grilled Shrimp Sandwiches with Creamy Slaw

Healthy Tuna Melt (No Mayo)

Tuna Sandwiches with Sliced Onions and Tomatoes

Fresh Tuna Sandwiches with Lettuce, Tomato and Onion

Sautéed Fish Sandwiches with Lettuce and Tomato

Chicken Breast Sandwiches with Sautéed Peppers, Onions and Provolone Cheese
Chicken Salad Sandwiches with Dill and Hard-Cooked Eggs

Chicken BLT

Light and Easy Chicken Parmesan Sandwiches

Grilled Chicken Sandwiches with Basil Leaves

Grilled Turkey Sandwiches with Baby Greens, Goat Cheese and Vinaigrette

Roasted Pepper Sandwiches

Eggplant Parmesan Sandwiches

Grilled Eggplant, Red Pepper and Tomato Sandwiches

Eggplant Wraps with Herbed Cheese Spread
Tomato Sandwiches with Bacon, Cucumbers and Cheese

Sub Sandwiches with Roasted Mushrooms, Peppers, Onions and Provolone Cheese

Onion Sandwiches

Grilled Pepper and Onion Tortilla Sandwich with Seasoned Sour Cream

Turkey Sloppy Joes

Healthy and Lean Homemade Hot Dogs

Black Bean and Corn Tacos

Vegetable Fajitas

Turkey Tacos

Southwestern-Style Breakfast Tortillas

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

Fish Fillets Baked with Tomato, Peppers and Onions

Light and Easy Pan-Fried Fish

Grilled Salmon

Potato-Crusted Salmon Fillets

Pan-Seared Tuna with Marinara Sauce
The Best Crab Cakes

Seared Tuna Steaks with Herbed Breadcrumb Crust

Baked Salmon Fillets with Mustard and Herbed-Breadcrumb Crust

Roasted Salmon with Dijon, Garlic and Dill

Salmon Fillets with Orange Honey-Mustard Glaze

Broiled Fish Fillets with Tomato and Onion Slices

Sautéed Tilapia with Roasted Pepper Strips

Seared Grouper Fillets with Tomato, Onion and Basil Salad

Pan-Seared Sea Scallops on Baby Lettuce Greens with Tarragon Vinaigrette
Easy Stir-Fried Shrimp and 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

Sautéed Shrimp and Vegetables
Shrimp Marinara

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

Pan-Seared Salmon with Chinese-Style Barbecue Sauce

Baked Fish Fillets with Seasoned Parmesan and Breadcrumb Crust

Grilled Monkfish Medallions 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.
Purée of Asparagus Soup

Lentil Soup with Red Wine Vinegar

Soup with Greens and Pasta

Eggplant and Chickpea Soup

Turkey and Greens Soup
Chicken and Dandelion Soup

Southwestern Bean and Rice Soup

White Bean Soup with Pancetta or Bacon

Cannellini and Green Bean Soup with Ham and Tomatoes

Lentil Soup with Pancetta and Pasta

Easy White Bean and Vegetable Soup

Mushroom-Barley Soup with Lentils and Greens
Split Pea Soup

Cauliflower, Chickpea and Kale Soup

Summer Fresh Tomato and Cabbage Soup

Manhattan-Style Clam Chowder

Chicken-Noodle Soup

Eggplant Stew

Eggplant and Mushroom Stew

Summer Vegetable Stew
Quick and Easy Vegetable Soup

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

Lentil and Barley Soup

Chicken and Escarole Soup

Bean Soup with Kale

Turkey Vegetable Soup

Vegetarian Bean Chili

Gazpacho

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

Sautéed Asparagus Spears

Grilled Asparagus

Chinese-Style Green Beans

Sautéed Green Beans 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 Chickpeas Oreganato

Roasted Green Beans and Mushrooms

Roasted Green Beans with Tomatoes and Basil

Green Beans and Chickpeas Marinara

Stir-Fried Snow Peas with Mushrooms
Roasted Grape Tomatoes with Garlic, Basil and Olive Oil

Baked Tomatoes with Herbs and Parmesan Cheese

Sautéed Cherry Tomatoes

Sautéed Beet Tops

Buttered Beets

Roasted Beets

Roasted Radishes

Roasted Baby Root Vegetables

Italian 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 Tomatoes, Garlic and Oregano
Roasted Cauliflower

Cauliflower with Olive Oil and Garlic

Grilled Marinated Eggplant

Roasted Eggplant and Tomatoes

Roasted Eggplant Slices

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

Squash Gratin
Roasted Zucchini

Baked Zucchini with Turkey Stuffing and Tomato Sauce

Roasted Peppers with Garlic and Basil

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

Summer Vegetable Medley

Roasted Summer Vegetables

Sautéed Mushrooms

Roasted Fennel with Garlic and Parmesan

Roasted Carrots and Fennel with Romano Cheese

Roasted Fennel and Baby Potatoes

Roasted Parsnips with Carrots and Onions

Roasted Winter Root Vegetables

Roasted Butternut Squash

Baked Sweet Potato Slices

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

Rosemary Potatoes

Baked Potato Slices

Roasted Herbed Potatoes

Roasted Mixed Baby Potatoes

Roasted Potatoes with Balsamic Vinegar

Smashed Potatoes and Onions

Sour Cream (or yogurt) Smashed Potatoes

Smashed Potatoes with Olive Oil, Garlic and Parmesan Cheese

Roasted Potatoes, Onions and Peppers

Baked French Fries

Homemade Baked Potato Chips

Mexican-Style Beans with Cherry Tomatoes

Chickpeas Marinara

Lima Beans with Tomatoes and Basil

Easy and Healthier "Baked" Beans

Homemade Refried Beans