Healthy Recipes

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If you have a healthy recipe/s such as low cal, low carb, low fat, vegetarian, low sodium, kosher, diabetic, please share them here with us. This way we don't have to sort through all the recipes already posted here.
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Rigatoni Mediterranean (Low carb)
From the July 2007 issue of Cooking Light.

1 lb rigatoni pasta (uncooked)
1/4 cup olive oil, divided
5 1/2 cups eggplants, diced and peeled (about 1 large)
2 cups sweet onions, thinly sliced (about 1 large onion)
3/4 cup scallions, thinly sliced
1/4 cup basil, fresh and chopped
1 teaspoon italian seasoning
1/2 teaspoon salt
1/2 teaspoon black pepper
1 (28 ounce) can crushed tomatoes, undrained
8 ounces part-skim mozzarella cheese, shredded
1/2 cup parmesan cheese, fresh and grated

Preheat oven to 350. Cook pasta according to package directions, omitting salt and fat. Drain and set aside.

Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add eggplant to pan and saute about 6 minutes, or until lightly browned. Drain on a paper towel.

Heat remaining 2 tablespoons of oil in a pan over medium heat. Add garlic to pan and and cook no more than 30 seconds, stirring constantly. Add onion, zucchini, and scallions to pan. Cook about 6 minutes or until tender, stirring occasionally.

Add chopped basil, Italian seasoning, salt, pepper, and tomatoes; bring to a boil. Cover, reduce heat, and simer about 15 minutes.

Combine pasta, eggplant, and tomato mixture in a large bowl; stir in shredded mozzarella. Transfer to a 13x9" baking dish coated with cooking spray.

Sprinkle evenly with Parmesan. Cover and bake at 350 for 15 minutes; uncover and bake an additional 5 minutes.
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Balsamic-Glazed Salmon Fillets
From: Prevention.com

6 (5 ounce) salmon fillets
4 cloves garlic, minced
1 tablespoon white wine
1 tablespoon honey
1/3 cup balsamic vinegar
4 teaspoons Dijon mustard
salt and pepper to taste:
1 tablespoon chopped fresh oregano

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil, and spray with non-stick cooking spray.

Coat a small saucepan with non-stick cooking spray. Over medium heat, cook and stir garlic until soft, about 3 minutes. Mix in white wine, honey, balsamic vinegar, mustard, and salt and pepper. Simmer, uncovered, for about 3 minutes, or until slightly thickened.

Arrange salmon fillets on foil-lined baking sheet. Brush fillets with balsamic glaze, and sprinkle with oregano.

Bake in preheated oven for 10 to 14 minutes, or until flesh flakes easily with a fork. Brush fillets with remaining glaze, and season with salt and pepper. Use a spatula to transfer fillets to serving platter, leaving the skin behind on the foil.

Servings Per Recipe: 6
Amount Per Serving
Calories: 289
Total Fat: 15.8g
Cholesterol: 84mg
Sodium: 237mg
Total Carbs: 6.1g
Dietary Fiber: 0.1g
Protein: 28.7g
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Tandoori Chicken II
From: Prevention.com

A paste made from a combination of spices and dried peppers is the secret to this spicy grilled chicken recipe. No long marinating time is required; the chicken can be prepared in the time it takes to get the coals hot.
Original recipe yield: 4

1/2 teaspoon curry powder
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher salt
1/4 teaspoon ground ginger
1/4 teaspoon paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
2 tablespoons water
4 skinless, boneless chicken breast halves

Preheat grill for high heat. In a medium bowl, mix curry powder, red pepper flakes, salt, ginger, paprika, cinnamon, and turmeric with water to form a smooth paste. Rub paste into chicken breasts, and place them on a plate. Cover, and allow to marinate for 20 minutes.

Brush grate with oil. Place chicken on the grill, and cook 6 to 8 minutes on each side, until juices run clear when pierced with a fork.
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Veggie Fajitas
From: Prevention.com

2 teaspoons olive oil
2 cloves garlic, minced
2 green bell peppers, sliced
2 yellow bell peppers, sliced
1/2 onion, sliced
1 cup mushrooms, sliced
3 green onions, chopped
lemon pepper to taste:

In a large frying pan over a medium heat, saute olive oil and garlic. Let the garlic saute for 2 minutes, stir in the green and yellow bell peppers. Let the peppers saute for 2 minutes, stir in the onions. After two minutes add the mushrooms and green onions to the frying pan. Season the vegetables with lemon pepper to taste and stir well. Cover the frying pan and cook until all of the vegetables are tender.
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Muesli Bars I - (Egg Free)
From: AllRecipes.com

1/2 cup unsalted butter
1/3 cup packed brown sugar
3 tablespoons honey
1 cup quick cooking oats
1/3 cup chopped hazelnuts
1/3 cup shredded coconut
1/3 cup sesame seeds

Preheat oven to 350 degrees F (175 degrees C). Grease an 11x7 inch baking pan. In medium sauce pan, over low heat, combine butter or margarine, brown sugar and honey. Cook, stirring, until butter or margarine is melted and sugar is dissolved. Remove from heat. Add oats, nuts, coconut and sesame seeds. Mix with a wooden spoon until well combined. Press mixture evenly into the prepared baking pan. Bake for 15 to 18 minutes in the preheated oven, until the top is golden brown. Let cool in the pan and cut into bars.
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Winter Fruit Salad
From: Recipezaar.com

2 tablespoons lemon juice
2 tablespoons honey
2 jonathan apples or granny smith apples, cubed
2 ripe red pears, cubed
1/2 cup dried apricots, cut into strips
3 cups low-fat vanilla yogurt

Mix lemon juice and honey in a bowl. Add apple, pear, and dried apricot and toss well. Serve with 4 oz vanilla yogurt per serving.
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Marinated Rosemary Lemon Chicken
From: Prevention.com

1/2 cup lemon juice
1/8 cup olive oil
2 tablespoons dried rosemary
4 skinless, boneless chicken breast halves
1 lemon, sliced

In a large resealable plastic bag, mix the lemon juice, olive oil, and rosemary. Place the chicken and lemon slices in the bag. Seal, and shake to coat. Marinate in the refrigerator 8 hours or overnight.

Preheat the grill for high heat. Lightly oil the grill grate. Discard marinade, and grill chicken 8 minutes per side, or until juices run clear. Don't worry about the rosemary sticking to the chicken, it tastes great when it's grilled. If you use fresh rosemary sprigs, throw the stems onto the coals - they give the chicken even more of a smoky rosemary flavor!
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Chicken Satay
From: Prevention.com

2 tablespoons creamy peanut butter
1/2 cup soy sauce
1/2 cup lemon or lime juice
1 tablespoon brown sugar
2 tablespoons curry powder
2 cloves garlic, chopped
1 teaspoon hot pepper sauce
6 skinless, boneless chicken breast halves - cubed

In a mixing bowl, combine peanut butter, soy sauce, lime juice, brown sugar, curry powder, garlic and hot pepper sauce. Place the chicken breasts in the marinade and refrigerate. Let the chicken marinate at least 2 hours, overnight is best. Preheat a grill to high heat. Weave the chicken onto skewers, then grill for 5 minutes per side.
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Baked Halibut Steaks
From: AllRecipes.com

1 teaspoon olive oil
1 cup diced zucchini
1/2 cup minced onion
1 clove garlic, peeled and minced
2 cups diced fresh tomatoes
2 tablespoons chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 (6 ounce) halibut steaks
1/3 cup crumbled feta cheese

Preheat oven to 450 degrees F (230 degrees C). Lightly grease a shallow baking dish. Heat olive oil in a medium saucepan over medium heat and stir in zucchini, onion, and garlic. Cook and stir 5 minutes or until tender. Remove saucepan from heat and mix in tomatoes, basil, salt, and pepper.

Arrange halibut steaks in a single layer in the prepared baking dish. Spoon equal amounts of the zucchini mixture over each steak. Top with feta cheese. Bake 15 minutes in the preheated oven, or until fish is easily flaked with a fork.
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Hungarian Paprika-Potato Soup
Prevention.com

2 lb russet or other starchy potatoes (about 4 lg), peeled and cut into 3" cubes
1 Tbsp olive oil
1 med white onion, finely chopped (about 1 c)
4 c low-sodium vegetable or chicken broth
2 Tbsp finely chopped fresh dill
1 Tbsp smoky paprika
1 tsp hot paprika
1 tsp whole celery seeds
1/2 tsp salt
1/8 tsp ground nutmeg
1 c fat-free milk

BOIL potatoes in stockpot of water until just soft, about 20 minutes. Drain and mash roughly. Set aside. HEAT oil in stockpot over medium heat. Add onion and sauté until translucent, about 5 minutes.

STIR in broth and then add potatoes back to pot. Stir and break up potatoes into broth to reach a slightly chunky consistency. (The idea is to create a textured soup, not a baby-food-smooth one.)

ADD dill, paprikas, celery seeds, salt, nutmeg, and freshly ground black pepper to taste. 5. Pour in milk and combine to just heat through, 2 to 5 minutes. Do not boil.

Nutritional Info Per Serving

267 cal, 6 g pro, 52 g carb, 6 g fiber, 4 g fat, 0.5 g sat fat, 1 mg chol, 470 mg sodium
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Fat-Free Vegan Carrot Ginger Muffins
RecipeZaar

3 cups flour (any kind)
1 tablespoon baking powder
1 teaspoon salt
1 cup orange juice
1/2 cup skim milk or soymilk
1 cup grated carrots
brown sugar (or use honey, stevia, maple syrup...really any kind of sweetener is fine)
ginger
cinnamon
cardamom to taste
canola oil cooking spray

Combine dry ingredients in a large bowl. Create a well in the center of the dry ingredients and add carrot, milk/soymilk and half of the orange juice. Mix well. If the batter is too dry, add the rest of the orange juice, until it has a smooth consistency. Add sweetener, ginger, cinnamon, cardamom or any other spices you desire, to taste.

Grease a muffin tin with canola oil spray and pour batter in each cup (fill to the top.) Bake for 15 minutes at 350, or until muffins have risen and begin to brown.
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Mexican Ceviche
AllRecipes.com

5 large lemons, juiced
1 pound jumbo shrimp, peeled and deveined
1/4 cup chopped fresh cilantro, or to taste
tomato and clam juice cocktail
2 white onions, finely chopped
1 cucumber, peeled and finely chopped
1 large tomatoes, seeded and chopped
3 fresh jalapeno peppers, seeded and minced
1 bunch radishes, finely diced
2 cloves fresh garlic, minced
Tortilla chips

Place shrimp in a bowl (You may either coarsely chop the shrimp, or leave them whole, depending on your preference.) Add lemon, covering shrimp completely. Cover, and refrigerate for 30 minutes, or until opaque and slightly firm.

Add tomatoes, onions, cucumber, radishes, and garlic; toss to combine. Gradually add cilantro and jalapenos to desired taste (jalapeno will grow stronger while marinating). Stir in tomato and clam juices to desired consistency. Cover, and refrigerate for 1 hour. Serve chilled with tortilla chips.
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Chicken with Citrus-Avocado Salsa
Prevention.com

4 boneless, skinless chicken breast halves (about 6 oz each)
1 ruby red grapefruit
1 c cubed avocado (MUFA) (about 1 med)
4 radishes, thinly sliced
1⁄4 c chopped fresh basil leaves
1⁄8 tsp salt
4 leaves red or green leaf lettuce (optional)

1. PLACE chicken in large saucepan with 4 cups salted water, and bring to a boil over high heat. Turn off heat, cover, and let stand 15 minutes or until a thermometer inserted into thickest portion registers 160°F.

2. REMOVE peel and pith from grapefruit with knife while chicken cooks. Working over a bowl to catch juice, free each segment from its membrane and cut segments into bite-size pieces, dropping them into bowl. Add avocado, radishes, basil, and salt. Toss gently to mix.

3. DRAIN chicken (discard liquid) and cut crosswise into 1⁄2" slices. Divide grapefruit mixture into 4 portions and add a quarter of the chicken to each, drizzling chicken with grapefruit juice. Serve over lettuce leaves (if using) and garnish with additional basil leaves, if desired.

Nutritional Info Per Serving

269 cal, 41 g pro, 9 g carb, 3 g fiber, 7.5 g fat, 1.5 g sat fat, 99 mg chol, 188 mg sodium

Serve with 1⁄2 cup of cooked brown rice for an additional 108 calories.
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Grilled Portobello and Roasted Pepper Burgers
Prevention.com

4 sm portobello mushroom caps (8 oz total), stems removed
4 tsp balsamic vinegar
2 jarred roasted red pepper halves
2 whole wheat buns
2 Tbsp pesto (MUFA)
4 pieces frisée greens (optional)

1. PREHEAT grill pan over medium heat. Grill mushrooms 8 minutes, turning halfway through and brushing with vinegar. Warm pepper halves and buns on pan.

2. SPREAD each bun with half of the pesto. Place peppers, mushrooms, and frisée (if using) on buns. If desired, drizzle with additional vinegar.

Nutritional Info Per Serving

270 cal, 10 g pro, 37 g carb, 5 g fiber, 9.5 g fat, 2.5 g sat fat, 5 mg chol, 613 mg sodium

Add a dessert: Mix 1⁄4 cup fat-free ricotta cheese (50 calories) with 1 tsp honey (21 calories) and top with 1⁄2 cup pear slices (50 calories)
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