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![[Mushroom and Goat Cheese Tarts in Mini Phyllo Cups]](http://teriskitchen.com/foodpics/appetize/mushroomtarts.jpg)
![[Whole Grain Blueberry-Orange Muffins]](http://teriskitchen.com/foodpics/breads/blueberrymuffins.jpg)
![[Grilled Marinated Filet Mignon]](http://teriskitchen.com/foodpics/beef/mignon-a.jpg)
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![[Pan-Seared Pork Tenderloin with Mustard and Herbs]](http://teriskitchen.com/foodpics/pork/tenderloin-b.jpg)
![[Sliced Tomato and Cheese Pizza]](http://teriskitchen.com/foodpics/pizza/pizza-2.jpg)
![[Pasta Spirals with Turkey and Mushroom Ragu]](http://teriskitchen.com/foodpics/pasta/kamut-a.jpg)
![[Turkey Loaf]](http://teriskitchen.com/foodpics/poultry/turkeyloaf-a.jpg)
![[Fried Egg Sandwich with Tomato, Onion, Cheese and Bacon]](http://teriskitchen.com/foodpics/sandwiches/friedegg.jpg)
![[Roasted Green Beans and Chickpeas Oreganato]](http://teriskitchen.com/foodpics/vegetable/grbeans-p.jpg)
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![[Crispy Roasted Shrimp with Panko Crust]](http://teriskitchen.com/foodpics/seafood/shrimp-j.jpg)
![[Split Pea Soup]](http://teriskitchen.com/foodpics/soups/peasoup.jpg)
![[Chocolate Cake with Chocolate Cream Cheese Frosting]](http://teriskitchen.com/foodpics/cakes/chocolate.jpg)
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This is a 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
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Appetizers Breads Desserts and Treats Eggs |
Meats Pasta and Grains Pizza |
Poultry Salads Sandwiches and Wraps |
Seafood Soups and Stews Vegetables and Beans |
APPETIZERS
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 |
BREADS
DESSERTS AND TREATS
Chocolate-Chocolate Chip Cookies Cocoa Meringue Chocolate Chip Cookies Peanut and Cocoa Meringue Cookies Whole Grain Blueberry-Orange Muffins |
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 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 |
EGGS
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 |
Italian Omelet (Frittata)
Zucchini, Red Pepper and Onion Frittata Italian Omelet with Pancetta and Mushrooms Hearty Potato Omelet |
MEATS
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 |
Grilled Marinated Filet Mignon
Beef Tenderloin Stew 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 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 Onions, Peppers and Mushrooms Homemade Breakfast Sausage |
PASTA AND GRAINS
Pasta Spirals with Turkey and Mushroom Ragu Linguine with Anchovy Sauce Linguine with Fresh Clams and Tomatoes Capellini with Lemon and Garlic Pasta with Caramelized Onions and Cabbage Ziti with Tomato-Mushroom Sauce Spaghetti with Shrimp and Peas |
Spaghetti with Shrimp and Scallop Tomato Sauce
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 |
Pasta 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 Toasted Orzo |
PIZZA
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
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 and Vegetables with Tomatoes
Braised Chicken Thighs with Sweet Potatoes Skinless Baked Chicken Thighs with Herbed Breadcrumbs Braised Chicken with Red Wine and Vegetables Light and Easy Chicken Parmesan Chinese-Style Stir-Fried Chicken and Vegetables Grilled Chicken Thighs with Dijon, Lemon and Herb Marinade |
Rolled Chicken Thighs with Dijon and Parmesan Breadcrumbs
Grilled Chicken Breasts Grilled Tarragon Chicken Easy Stir-Fried Chicken and Vegetables Grilled Cornish Hens with Lemon and Sage Roasted Cornish Hens Rolled Turkey Breast with Fresh Herbs |
Turkey Loaf
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 |
SALADS AND PICKLED VEGETABLES
Everyday Tossed Green Salad Mixed Baby Greens with Tarragon-Honey-Mustard Vinaigrette Coleslaw Creamed Cucumber Salad |
Pickled Cucumber Salad
Green Beans, Corn and Toasted Barley Salad Chow-Chow Red and Green Bean 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) Potato Salad with Mustard Vinaigrette |
Italian Potato Salad
Pepper Cabbage Four-Bean Salad Asparagus and Pineapple Salad Pickled Beets Sweet and Sour Beans |
SANDWICHES AND WRAPS
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 |
Fresh Salmon Sandwich with Tomatoes and Cheese
Roasted Salmon Fillet Sandwiches with Cucumbers and Dill 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 |
Sub Sandwiches with Roasted Mushrooms, Peppers, Onions and Provolone Cheese
Grilled Pepper and Onion Tortilla Sandwich with Seasoned Sour Cream Turkey Sloppy Joes Healthy and Lean Homemade Frankfurters (Hot Dogs) Vegetable Fajitas Turkey Tacos Southwestern-Style Breakfast Tortillas |
SEAFOOD
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 |
Easy Stir-Fried Shrimp with Asian-Style Vegetables
Shrimp Marinara 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 |
SOUPS AND STEWS
Asparagus Puree Lentil Soup with Red Wine Vinegar Turkey and Greens Soup Soup with Greens and Pasta Eggplant and Chick Pea Soup |
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 Quick and Easy Vegetable Soup |
Cauliflower, Chick Pea 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 |
VEGETABLES AND BEANS
Roasted Asparagus Sautéed 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 Chick Peas Oreganato Roasted Green Beans and Mushrooms Roasted Green Beans with Tomatoes and Basil Green Beans and Chick Peas Marinara Stir-Fried Snow Peas with Mushrooms Roasted Grape Tomatoes with Garlic, Basil and Olive Oil Baked Tomato Halves Sautéed Cherry Tomatoes |
Sautéed Beet Tops
Buttered Beets Roasted Beets Italian Rapini Steamed Broccoli with Lemon and Garlic Sautéed Broccoli with Parmesan Cheese Roasted Broccoli and Potatoes Broccoli and Potatoes Steamed in Olive Oil and Garlic Quick Roasted Broccoli Easy Chinese-Style Broccoli Sautéed Broccolini Cauliflower with Tomatoes, Garlic and Oregano Cauliflower Steamed in Olive Oil and Garlic Roasted Cauliflower Grilled Marinated Eggplant Roasted Eggplant and Tomatoes Roasted Eggplant Slices Sautéed Eggplant with Tomatoes Light and Easy Eggplant Parmesan Cabbage Sautéed with Tomatoes, Garlic and Oregano |
Roasted Baby Bok Choy
Roasted Brussels Sprouts 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 Slices 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 Roasted Fennel with Garlic and Parmesan Roasted Carrots and Fennel with Romano Cheese Roasted Parsnips with Carrots and Onions Roasted Winter Root Vegetables |
Roasted Butternut Squash
Baked Sweet Potato Slices Roasted Herbed Sweet Potatoes Baked Potato Slices Rosemary Potatoes Oven-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 Oven-Baked French Fries Homemade Baked Potato Chips Sautéed Mushrooms White Beans with Cherry Tomatoes and Mexican-Style Seasonings Chick Peas Marinara Lima Beans Sautéed with Tomatoes and Basil Easy and Healthier "Baked" Beans |
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