TABLE of CONTENTS Home Recipe Files Pennsylvania Dutch Recipes Italian Recipes Southern Recipes Quick and Easy Cooking Lighter Holidays Menu Suggestions Recipes from Visitors Leftovers Cooking Tips The Well-Stocked Pantry The Well-Equipped Kitchen Conversion Tables Glossary Cooking Links E-mail Sign the GUESTBOOK to receive updates. Click Here if you are stuck in someone's frames.

LIGHT AND HEALTHY RECIPES

These are recipes chosen from the main index that are light and/or healthy. Others can be made lighter with minimal alterations as indicated by the suggestions in the parentheses. These are changes I have tried and which do not compromise the integrity of the recipe. You will also find some tips and suggestions throughout the page. I am not a nutritionist nor have I researched fat percentages or nutritional values in these recipes. I have done a lot of reading, enough to know what works for me and my family. I believe the most important concepts are moderation and portion control. Splurge occasionally, eat what you enjoy, but moderate the intake of calories and fatty foods. Keep in mind that lower fat does not necessarily mean lower cholesterol. If you are on a restricted diet, consult your doctor and nuritional experts.

Search for recipes by browsing through the INDEX below, or by typing keywords or ingredients into the search box.

	Enter your search terms Submit search form
	teriskitchen.com Web

INDEX

Breads Eggs and Cheese Meats Pasta

Pizza Poultry Salads

Seafood Soups and Stews Vegetables

BREADS - Choose breads made from whole grains.

100% Whole Wheat Bread with Oats and Seeds Wheat Bread Eight Grain Bread Multi-Grain Pizza Dough

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

EGGS - Unless you are on a restricted diet, eggs make a healthy and light meal on occasion. They are a good substitute for meat.

Eggs Poached in Tomatoes Sauteed Greens with Poached Eggs Garlicky Eggs with Baby Greens Italian Omelet Sandwich with Spinach and Roasted Red Peppers

Zucchini, Red Pepper and Onion Frittata Italian-Style Omelet Italian-Style Omelet with Pancetta and Mushrooms Fried Egg Sandwich with Tomato, Onion and Cheese Southwestern-Style Breakfast Tortillas

MEATS

When including meats in your diet, such as beef, lamb, veal or pork, you just need to limit portion sizes. Whenever possible, choose lean or well-trimmed cuts. Round out the meal with healthy grains and vegetables.

PASTA - I love pasta and will never exclude it from my diet. However, I don't make it as often as I used to and I usually use multigrain or whole grain varieties. I also choose light and healthy sauces, except for an occasional splurge. All of the recipes below may be made with less oil or butter. See the individual notes for other reductions.

Rigatoni with Marinara Sauce Linguine with Anchovy Sauce Linguine with White Clam Sauce Linguine with Fresh Clams and Tomatoes Spaghetti with Quick Red Clam Sauce Ziti with Tomato-Mushroom Sauce Fettuccini with Mushrooms and Bacon (Drain or omit the bacon) Pasta with Caramelized Onions and Cabbage (Omit the pancetta) Capellini with Lemon and Garlic Spaghetti with Shrimp and Scallop Tomato Sauce Farfalle with Fresh Tomatoes, Mushrooms and Basil Linguine with Garlic, Olive Oil and Parsley Kamut Spirals Pasta with Turkey and Mushroom Ragu

Fettuccini with Zucchini Cream Sauce (Omit the butter and substitute low-fat milk for the cream) Pasta with Cooked Greens Gemelli with Baby Lima Beans and Tomatoes Pasta with Shrimp Primavera Tuna-Macaroni Casserole Pasta with Seasoned Breadcrumbs Penne with Grape Tomatoes, Basil and Mozzarella (Omit the bacon) Ravioli with Roasted Zucchini, Tomatoes and Garlic Ziti with Roasted Tomatoes and Garlic Rigatoni with Summer Fresh Tomatoes, Pancetta and Mozzarella (Omit the pancetta) Pasta with Anchovy-Tomato Sauce

Spaghettini with Fresh Tomatoes and Herbs Fettuccini with Shrimp and Scallops Pasta with Broccoli Pasta with Rapini Pasta with Chick Peas, Greens and Tomatoes Cellentani with Eggplant and Tomato Sauce Pasta with Fresh Tomatoes, Herbs and Goat Cheese Rice Pilaf Risotto with Garlic and Parmesan Mexican-Style Rice Herbed Rice Long Grain and Wild Rice Medley Brown and White Cooked Rice

PIZZA - If you are used to takeout pizzas, you should know they are not very light or healthy. Most are loaded with cheese, meats and grease. However, pizza can be a very light and healthy one-dish meal. Check out the recipes below and judge for yourself.

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 (Choose vegetable toppings and reduce amount of mozzarella cheese) Individual Pita Pizzas with Fresh Sliced Tomatoes, Basil and Four Cheeses

Caramelized Onion and Cheese Pizza (You may omit the butter and cut down on the olive oil used to caramelize the onions.) Pizza With Four Cheeses (Reduce the amount of mozzarella and ricotta salata) Roasted Pepper Pizza with Anchovy-Caper Oil Pizza with Rapini

POULTRY - As with meats, the healthiest way to prepare poultry is grilled or roasted. When roasting, place the poultry on a rack so that the fats drip down. If you really want to reduce the fat in the recipes below, remove the skin before or after cooking.

Baked Chicken with Red Wine and Pecans (Omit the oil unless skin is removed) Grilled Chicken Breasts Grilled Chicken Breasts with Lime Marinade Grilled Cornish Hens Stewed Chicken with Tomatoes and Orzo (Reduce the butter or substitute a lesser amount of olive oil) Braised Chicken and Vegetables with Tomatoes (Remove skin before cooking) Grilled Turkey Breast with Herbed Balsamic Marinade Sautéed Turkey Cutlets with Golden Onions and Parmesan Cheese Healthy and Lean Homemade Frankfurters (Hot Dogs) Turkey Chili with Two Beans

Skinless Baked Chicken Thighs with Herbed Breadcrumbs Roasted Cornish Hens Braised Chicken with Red Wine and Vegetables Chicken and Rice in a Skillet Oven-Baked Fried Chicken Stir-Fried Chicken and Vegetables Easy Stir-Fried Chicken and Vegetables Easy Chicken Chop Suey Grilled Boneless Turkey Breast Marinated With Sun-Dried Tomato Purée Light and Easy Chicken Parmesan Light and Easy Chicken Parmesan Sandwich

SALADS - For the most part, the only thing that makes a salad unhealthy is the dressing. Stay away from creamy dressings that use mayonnaise or cream, or use low-fat varieties in lesser amounts. Limit the amount of oil. Croutons can be baked instead of fried. If adding cheese or meat, cut down on the amount.

Everyday Tossed Green Salad Spinach Salad with Mandarin Oranges Assorted Salad Dressings (Choose the Vinaigrette or Oil and Vinegar) Pepper Cabbage Sliced Cucumber Salad Pasta Salad with Tomatoes and Vinaigrette

Tomato and Cucumber Salad Tomato and Onion Salad Tomato and Bread Salad (Panzanella) Four-Bean Salad Asparagus and Pineapple Salad (If desired, use reduced-fat mayonnaise) Italian Potato Salad

SEAFOOD - Seafood is a great way to eat healthy and light. Choose white-fleshed fish for the lowest fat content, although some of the fattier fish, such as salmon, are very healthy and beneficial. Limit the butter and sauces. A little goes a long way. Add lemon for extra flavor. Save fried fish for an occasional treat.

Baked Catfish with Pecan Crust (Reduce the butter) Baked Fish Fillets with Dijon-Style Mustard (Reduce the butter) Fish Fillets Steamed on Spinach Leaves Fish Fillets Baked with Tomato, Peppers and Onions Grilled Salmon Potato-Crusted Salmon Fillets Fish and Potato Casserole Pan-Seared Sea Scallops on Baby Lettuce Greens with Tarragon Vinaigrette Shrimp Marinara Easy Grilled Shrimp Seared Tuna Steaks with Herbed Breadcrumbs Seared Grouper Fillets with Tomato, Onion and Basil Salad Baked Salmon Fillets with Mustard and Herbed-Breadcrumb Crust Salmon Sandwich with Pickled Cucumbers Slices and Dill Sauce Sautéed Fish Sandwich with Lettuce and Tomato

Broiled Fish Fillets with Tomato and Onion Slices Light and Easy Pan-Fried Fish Fettucini with Shrimp and Scallops Shrimp and Rice Carolina-Style (Omit the bacon and cut down on the amount of shrimp) Salmon Fillets with Cucumber Sauce (Limit the amount of sauce per serving) Sautéed Tilapia with Roasted Pepper Strips (Use less olive oil) Healthy Tuna Melt (No Mayo) Tuna Sandwich with Sliced Onions and Tomatoes Pan-Seared Tuna with Marinara Sauce 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

Crispy Roasted Shrimp with Panko Crust Roasted Shrimp with Lemon and Parsley Sauteed Fish and Vegetables (Omit the butter) Baked Oysters (Reduce the amount of butter) Shrimp Sauteed with Vegetables Pasta with Shrimp Primavera Grilled Fish Fillets Fish Fillets with Marinara Sauce Salmon Fillets with Honey-Mustard Glaze Sautéed Salmon with Herbed Balsamic Vinegar Marinade Stewed Cod and Tomatoes (Use less olive oil if desired) Chinese-Style Pan-Seared Salmon Fillets Baked Fish Fillets with Seasoned Parmesan and Breadcrumb Crust Grilled Monkfish Medallions with Roasted Red Pepper Purée Fresh Tuna Sandwich with Lettuce, Tomato and Onion

SOUPS and STEWS - I can't say enough about the goodness of soup. It is without a doubt one of the best ways to get the nutrition needed without adding unnecessary fat or calories. Cream soups can easily be prepared without the cream if the contents are pureed until smooth. You can reduce or eliminate the meats used for flavor and add extra herbs, onions or garlic. Homemade stocks can be defatted and low-fat/low-sodium varieties are available in the stores. With the addition of vegetables, pasta, grains and/or beans, you have a hearty and healthy one-dish meal. I believe the soups below are healthy in their original version. However, I have made notations for those who want even less fat.

Asparagus Puree Garbanzo Soup with Ham and Broad Beans (Reduce or eliminate the cubed ham) Lentil Soup with Red Wine Vinegar Lentil and Barley Soup with Pancetta (Reduce or eliminate the pancetta) Hamburger Vegetable Soup (Reduce the amount of hamburger and/or use very lean ground beef) German Cabbage and Rice Soup (Reduce butter and cheese) Soup with Greens and Pasta Turkey and Greens Soup (Skim the fat) Easy White Bean and Vegetable Soup Stewed Sauerkraut, Sweet Potatoes and Apples Cannellini and Green Bean Soup with Ham and Tomatoes Lentil Soup with Pancetta and Pasta Cauliflower, Chickpea and Kale Soup

Chicken and Dandelion Soup (Skim the fat) Manhattan-Style Clam Chowder Pea Soup Plus (Reduce or eliminate the meat. A ham bone may be substituted) Chicken-Noodle Soup (Skim the fat and reduce the amount of chicken) Mom's Best Bean Soup (Use ham bone or eliminate the ham.) Winter Squash Cream Soup (Reduce butter and cream) Eggplant Stew (Reduce or eliminate ground beef) Gazpacho Summer Fresh Tomato Soup with Cabbage and Orzo Chicken and Escarole Soup Bean Soup with Kale, Pancetta and Parmesan Turkey Vegetable Soup Vegetarian Bean Chili

VEGETABLES - The healthiest ways to eat vegetables are raw, steamed, grilled or roasted. However, no matter what method you use, limit the butter, oils and sauces and eat lots.

Sauteed Asparagus Spears Green Beans Amandine (Reduce or eliminate butter) Stir-Fried Green Beans Green Beans Sautéed with Olive Oil and Garlic (Reduce amount of olive oil) Stir-Fried Snowpeas with Mushrooms (Reduce oil) Baked Tomato Halves Stuffed Peppers (Reduce or eliminate ground beef. Increase rice and seasonings) Buttered Beets (Omit butter) Roasted Summer Vegetables Baked Potato Slices Italian Rapini Sautéed Broccoli with Parmesan Cheese Roasted Winter Root Vegetables Grilled Marinated Eggplant Grilled Eggplant, Red Pepper and Tomato Sandwich Roasted Eggplant and Tomatoes Lima Beans Sautéed with Tomatoes and Basil Roasted Brussels Sprouts Cauliflower with Tomatoes, Garlic and Oregano Creamed Fresh Corn (Do not add optional cream, reduce butter) Baked Zucchini with Turkey Stuffing and Tomato Sauce Easy and Healthier "Baked" Beans Roasted Carrots and Fennel with Romano Cheese Roasted Yellow Squash Baked Peppers Stuffed with Ground Beef, Rice, Bulgar and Goat Cheese

Roasted Cauliflower Vegetables Steamed in Olive Oil and Garlic (Reduce oil) Cabbage Sauteed with Tomatoes, Garlic and Oregano (Reduce oil) Rosemary Potatoes Oven-Roasted Herbed Potatoes Roasted Mixed Baby Potatoes Potato and Onion Packets (Reduce butter or use olive oil) Sautéed Spinach Leaves Spinach with Olive Oil and Garlic (Reduce oil) Sautéed Zucchini Slices Chunky Vegetable Puree Squash Gratin Green Beans Italian-Style (Reduce oil) Roasted Beets Sautéed Beet Tops Baked Parsnips and Rutabaga Cauliflower Steamed in Olive Oil and Garlic Roasted Broccoli and Potatoes Quick Roasted Broccoli Easy Chinese-Style Broccoli Roasted Eggplant Slices Chick Peas Marinara Roasted Grape Tomatoes with Garlic, Basil and Olive Oil Roasted Green Beans with Garlic and Parmesan Cheese Wilted Baby Spinach Leaves with Garlic and Parmesan

Roasted Butternut Squash Grilled Asparagus Sauteed Potato Slices (Reduce oil) Light and Easy Eggplant Parmesan (Reduce mozzarella and increase Parmesan) Summer Vegetable Medley Grilled Pepper and Onion Tortilla Sandwich with Seasoned Sour Cream Vegetable Fajitas Green Beans and Ham (Reduce amount of ham or omit and use ham broth) Tomato Salsa Sautéed Cherry Tomatoes Sautéed Mushrooms Broccoli and Potatoes Steamed in Olive Oil and Garlic Green Beans and Chick Peas Marinara Zucchini and Rice Casserole Sautéed Eggplant with Tomatoes Smashed Potatoes and Onions (Use less butter) Smashed Potatoes with Olive Oil and Parmesan Cheese (Use less oil and cheese) Roasted Zucchini Slices Cooked Greens with Sweet Potatoes Sautéed Broccolini Roasted Asparagus Roasted Potatoes, Onions and Peppers Homemade Baked Potato Chips Roasted Green Beans and Mushrooms White Beans with Cherry Tomatoes and Mexican-Style Seasonings

Written, designed, maintained and © Copyright by Teri R. Foster, webmaster. All rights reserved.

Copyright Information, Privacy Policy and Disclaimers