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Healthy Recipes

This Recipe Serves 4

Ingredients

1 medium red bell pepper, very finely chopped 
1 cup very finely chopped carrots 
2 tablespoons very finely chopped red onion 
2 tablespoons fresh lemon juice 
1 1/2 teaspoons sugar 
3/4 teaspoon grated peeled gingerroot 
1/2 teaspoon chili powder 
1/2 teaspoon dried oregano, crumbled 
1/4 teaspoon salt 
1/4 teaspoon pepper 
4 catfish fillets (about 4 ounces each), rinsed and patted dry 
2 teaspoons canola or corn oil

Instructions

  1. In a medium bowl, stir together the relish ingredients. Set aside.
  2. In a small bowl, stir together the chili powder, oregano, salt, and pepper. Sprinkle over the fish. Using your fingertips, gently press the mixture so it adheres to the fish.
  3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the fish for 3 minutes. Turn over. Cook for 3 minutes, or until the fish flakes easily when tested with a fork.
  4. Serve the fish with the relish spooned on top or on the side.

Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 2 Vegetable, 2 Lean Meat

 

This Recipe Serves 2

Ingredients

1 teaspoon olive oil 
1 tilapia fillet (about 8 ounces), rinsed and patted dry
1 medium Italian plum tomato, seeded and chopped 
1 tablespoon finely snipped fresh parsley 
1 teaspoon capers, drained 
1/2 teaspoon dried basil, crumbled 
1/4 teaspoon garlic powder

Instructions

  1. Preheat the oven to 400°F.
  2. Pour the oil into a 10 × 6 × 2-inch baking dish. Add the fish, turning to lightly coat. If the ends of the fillet are quite thin, fold them under so baking is more even.
  3. Bake for 8 minutes.
  4. Meanwhile, in a small bowl, stir together the remaining ingredients. Spoon over the cooked fish.
  5. Bake for 3 to 5 minutes, or until the fish flakes easily when tested with a fork.

Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 3 Lean Meat

 

This Recipe Serves 2

Ingredients

1 teaspoon olive oil 
1 tilapia fillet (about 8 ounces), rinsed and patted dry
1 medium Italian plum tomato, seeded and chopped 
1 tablespoon finely snipped fresh parsley 
1 teaspoon capers, drained 
1/2 teaspoon dried basil, crumbled 
1/4 teaspoon garlic powder

Instructions

  1. Preheat the oven to 400°F.
  2. Pour the oil into a 10 × 6 × 2-inch baking dish. Add the fish, turning to lightly coat. If the ends of the fillet are quite thin, fold them under so baking is more even.
  3. Bake for 8 minutes.
  4. Meanwhile, in a small bowl, stir together the remaining ingredients. Spoon over the cooked fish.
  5. Bake for 3 to 5 minutes, or until the fish flakes easily when tested with a fork.

Make It Gluten-Free: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 3 Lean Meat

 

This Recipe Serves 2

Ingredients

Cooking spray
2 4-ounce filet steaks (1 1/2 inch thick)
1/4 teaspoon ground black peppers
1 tablespoon trans-fat-free margarine
1 pint mushrooms, sliced
2 medium baked sweet potatoes (1 medium, as purchased, weighs about 5 oz)

Instructions

  1. Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
  2. Sprinkle steaks evenly with salt and pepper.
  3. Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and cook for 18-23 minutes or until done according to your preference (flipping once). Transfer steak to a plate and cover with foil; let rest for 5 minutes before serving.
  4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5-6 minutes until tender. Serve with sweet potato.

Dietitian Tip: This steak would go wonderfully with an arugula salad to help make half your plate veggies.

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 2 Starch, 3 Lean Protein, 1/2 Fat

 

This Recipe Serves 8

Ingredients

1 Tbsp olive oil
1 onion, diced
1 green pepper, diced
1 clove garlic, minced
Nonstick cooking spray
6 oz lean smoked turkey sausage, sliced in half lengthwise and cut into 1-inch pieces
14.5-oz can no-salt-added diced tomatoes
1 cup canned no-salt-added kidney beans, rinsed and drained
16 oz fat-free, reduced-sodium chicken broth
1/2 tsp ground black pepper
1/2 tsp dried thyme
1 cup quinoa
2 1/2 cups hot water

Instructions

  1. Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
  2. Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
  3. Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
  4. Remove lid and add water. Simmer for 5 more minutes.

Dietitian Tip: It’s best to serve this soup on the day it’s made. If left in the refrigerator for longer, the water and broth will be absorbed.

MAKE IT GLUTEN-FREE: Buy gluten-free chicken broth and verify that the spices, sausage and beans are gluten-free, and this dish can be made gluten-free.

Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat

 

This Recipe Serves 5

Ingredients

1 medium (7 oz) avocado, cut in half
1/2 cup pico de gallo 
2 (6.4 oz) tuna flavorseal pouches, packed in water

Instructions

  1. Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
  2. Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Choices/Exchanges: 3 Lean Protein

 

 

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