Healthy Recipes

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• Mexican Wrap Sandwiches
• Mushroom and Barley Soup
• Pasta e Fagoli
• Pierogi and Cabbage Skillet Supper
• Savory Baked Tofu
• Spinach Frittata
• Squash Stuffed with Apple and Wild Rice
• Super Fruit Smoothie
• Thai Vegetable Stir fry
• Veggie Burger Asian Style
• Veggie Burger Greek Style
• Veggie Burger Italian Style

To complete the meal, serve with an orange, red onion and lettuce salad and for dessert try fat-free chocolate pudding flavored with cinnamon. Try using vanilla flavored soymilk to make the pudding or pudding mixes designed to be used with tofu.

• 1 medium onion, finely chopped
• 1 (14.5-ounce) can diced tomatoes and green chilies
• 1 cup water
• 1/4 cup hot salsa (optional)
• 1/2 tsp. oregano, crumbled
• 1/4 tsp. ground cumin
• 1 1/2 cups instant brown rice
• 1 (15-ounce) can black beans, rinsed and drained
• 6 (10-inch) whole wheat flour tortillas
• Shredded lettuce
• Salsa
• Nonfat sour cream

Spray a large saucepan with no-stick spray. Place pan over medium heat. Add onion and saute until limp. Add tomatoes, water, salsa and seasonings. Bring to a boil over moderate heat. Add rice and beans and return to a boil. Reduce heat to low, cover and simmer 10 minutes. Let stand 5 minutes. Meanwhile, heat tortillas in oven or microwave.

To serve, fill tortilla with 3/4 cup of rice and bean mixture. Add lettuce, salsa and nonfat sour cream to taste. Fold in sides of tortilla and roll up. Serve immediately.

• 1 medium onion, diced
• 4 medium carrots, peeled and diced
• 1 pound cremini mushrooms, cleaned and sliced
• 2 Tbsp. sherry wine (optional)
• 4 cups water
• 2 large vegetarian bouillon cubes (each cube makes 2 cups) or the equivalent
• 3/4 tsp. dried thyme
• 1 tsp. dried parsley
• 1 bay leaf
• 2 Tbsp. medium pearled barley

Spray a Dutch oven with no stick cooking spray. Place over medium heat. Add onion and saute 2 minutes, stirring constantly. Add carrots and mushrooms and saute 4 minutes. Do not brown. Cut a circle of waxed paper to fit inside the pan. Place waxed paper over vegetables and reduce the heat to low. Allow vegetables to sweat 15 minutes. Remove waxed paper. Add sherry and increase heat to medium. Allow sherry to evaporate. Add water, bouillon cubes, thyme, parsley and bay leaf. Bring soup to a boil. Add barley, stir well; reduce heat to low and cook 40 minutes or until barley is tender.

To complete the meal, serve with whole wheat bread sticks, green salad with light Italian dressing and, for dessert, fresh strawberries and biscotti.

• 1 1/2 cups dried white beans, such as Great Northern or cannellini
• 1 Tbsp. olive oil
• 2 cloves garlic, peeled and minced
• 1 medium onion, peeled and diced
• 1 (14.5-ounce) can diced tomatoes with juice
• 1 1/2 Tbsp. chopped fresh rosemary or 1 tsp. dried rosemary, crumbled
• 1 large vegetable bouillon cube (makes 2 cups bouillon) or the equivalent*
• Salt and freshly ground pepper
• 1/2 cup small macaroni

Pick over the beans, removing any small rocks or dirt. Put beans in a strainer or colander and rinse with cold water. Place in a stockpot or plastic container. Cover beans with water to cover beans by 2 inches. Cover container and refrigerate 6-8 hours or overnight. Drain and rinse the beans. Place beans in large saucepan with cold water to cover by 3 inches. Bring to a boil, reduce the heat to low, cover and simmer until beans are tender (1 to 1/2 hours).

Meanwhile, heat a medium skillet over moderate heat. Add olive oil and tilt pan to coat. Add onion and garlic and saute until limp. Reduce heat to low; add tomatoes and rosemary. Simmer for 15 to 20 minutes or until thick. Set aside until beans are tender. Add tomato mixture and bouillon cube to beans. Season with salt and pepper. Simmer, covered, 1 hour, stirring frequently. With a slotted spoon, remove 1 cup of beans and reserve. Puree remaining beans and liquid using a blender or food processor. Return puree to pan, add reserved beans. Meanwhile, cook pasta according to package directions. Drain and add to soup. Heat through. Serve sprinkled with grated Romano or Parmesan cheese.

Pierogies are Eastern European dumplings, similar to ravioli. They are stuffed with potatoes, meat or cheese. To complete the meal, serve with rye bread and applesauce.

• 1 (16 ounce) package potato and onion pierogies
• 2 cup slivered onion
• 5 cups shredded cabbage
• 3/4 cup shredded carrots
• 3/4 cup ready to serve vegetable broth
• 2 1/2 Tbsp. Balsamic vinegar
• Salt and pepper, to taste

If pierogies are frozen, defrost according to package directions. Spray a nonstick skillet with no stick spray. Place over medium heat. Spray pierogies with no stick spray. Place in skillet. Saute until lightly browned. Turn; add 1/4 cup water and continue cooking until water is evaporated and pierogies are browned. Remove from skillet and keep warm.

Clean skillet, spray with no stick spray and place over medium heat. Add onion and saute until limp. Add cabbage and carrot and saute 4 minutes, stirring frequently. Add vegetable broth and simmer 4 to 5 minutes, or until tender. Stir in vinegar and salt and pepper. Serve cabbage topped with pierogies. Garnish with non fat sour cream, if desired.

• 1 (16 ounce) package extra firm tofu
• 3 Tbsp. reduced sodium soy sauce
• 1 Tbsp. mirin or dry sherry
• 1 Tbsp. rice vinegar
• 1 clove garlic, minced
• 1/4 cup sliced green onions
• 1 tsp. chili paste
• 2 tsp. sesame oil

Wrap tofu in paper towels and place on a plate. Place another plate on top of tofu and place a large can on the plate. Let stand 30 minutes to remove extra water from tofu. Slice tofu into 12 strips or cut into 1 inch cubes. Spray a baking dish with no stick spray. Place tofu in baking dish. Combine remaining ingredients and pour over tofu. Cover and allow to marinate several hours in the refrigerator.

Preheat oven to 375 degrees. Bake tofu for 30 minutes, turning twice with a rubber spatula. Serve over Thai Stir Fry Vegetables (see index for recipe) and sprinkle with 2 Tbsp. toasted sesame seeds.

To complete the meal, serve with canned minestrone, toasted bread and fresh fruit for dessert.

• 6 sundried tomato halves (dry pack--no oil)
• 1 (10 ounce) package frozen chopped spinach, thawed
• 3 large eggs
• 3/4 cup egg substitute
• 1 cup part skim milk reduced fat ricotta cheese
• 1/2 cup fat free Mediterranean herb feta cheese
• 1/2 cup finely sliced green onion
• 1 tsp. minced garlic
• 1 tsp. dried basil, crumbled
• Salt and pepper, to taste

Place tomatoes in a small cup. Cover with boiling water. Let stand 15 minutes. Drain and chop. Place spinach between paper towels and squeeze dry.

Preheat oven 375 degrees (for glass pie plate, reduce heat to 350 degrees). Spray a 9 inch pie plate with no stick cooking spray. In a large bowl, combine eggs and egg substitute and whisk until combined. Add remaining ingredients and mix well. Pour into prepared pie plate. Bake in preheated oven 30 minutes or until a knife inserted in center of frittata comes out clean. Allow to stand 15 minutes before cutting.

To complete the meal, serve with steamed broccoli, cornbread and poached pears.

• 1/4 cup wild rice
• 2 Acorn squashes (about 1 pound each)
• 1 1/4 cups apple juice
• 1/3 cup dried cranberries
• 1/4 tsp. ground cinnamon
• 1 cup instant brown rice
• 2 cup peeled and chopped tart apple (such as Granny Smith)
• 1/3 cup chopped walnuts, toasted

Cook wild rice according to package directions. Drain and set aside. Preheat oven to 350 degrees. Cut squash in half lengthwise. Scoop out seeds. Place squash, cut side down, in a 13 x 9x 2 inch pan. Pour 1 cup water around squash. Cover with foil and bake 20 minutes.

Meanwhile, combine apple juice, cranberries and cinnamon. Bring to a boil over moderate heat. Add rice and apples and stir will. Reduce the heat to low and simmer 10 minutes. Remove from heat. Let stand 5 minutes and stir in wild rice.

Remove squash from the oven. Drain. Turn cut side up in casserole dish. Fill cavity with rice mixture. Return to the oven and bake 15 minutes. Sprinkle with toasted walnuts and serve.

This shake makes a quick and easy snack and is a great way to try tofu for the first time.

• 1 (12.3 ounce) package firm light silken tofu
• 1 (12 ounce) bag frozen mixed berries (including strawberries, blueberries and raspberries)
• 1/2 of a ripe banana (frozen)
• 1/2 cup apple juice concentrate
• 1 Tbsp. honey
• 1/4 cup water (optional, to thin to desired consistency)

Combine first five ingredients in blender container. Pulse to combine. Scrape down sides of blender with a spatula. Blend until smooth. Shake will be very thick. Thin with water, if desired.

Makes 4 servings.
Per serving: 168 calories. Fat: 1.6 grams. Sodium: 55 milligrams. Fiber: 4.5 grams.

To complete the meal, serve with miso broth and mandarin oranges and pineapple cubes for dessert.

Sauce:

• 3/4 cup vegetable broth or bouillon
• 2 Tbsp. reduced sodium soy sauce (Thai fish sauce may be substituted for half of soy sauce)
• 1 Tbsp. garlic flavored rice vinegar
• 1 Tbsp. mirin or dry sherry
• 2 Tbsp. minced fresh cilantro
• 2 Tbsp. minced fresh basil
• 1 Tbsp. lime juice
• 1 tsp. chili paste
• 1 Tbsp. cornstarch

Stir fry:

• 1 medium onion, peeled and slivered
• 1 Tbsp. minced fresh ginger
• 1 clove garlic, minced
• 2 of a medium red pepper, cut in lengthwise strips
• 1 (8 ounce) package small portobello mushrooms, cleaned and sliced
• 4 cups sliced bok choy
• 1/4 cup vegetable broth or bouillon
• 6 ounces thin udon noodles, cooked according to package directions
• 1 recipe Savory Baked Tofu (see index for recipe)

Combine sauce ingredients in a measuring cup and mix well. Spray a wok or heavy skillet with no stick cooking spray. Place skillet over medium high heat. Add onion, ginger and garlic and cook, stirring constantly, 2 minutes. Add red pepper, mushrooms and bok choy and cook 2 more minutes, stirring constantly. Add 1/4 cup vegetable broth and cook, stirring occasionally, until vegetables are tender and broth has evaporated. When vegetables are tender, add sauce mixture to pan and cook over medium heat until thickened. Stir in noodles and heat through. Serve topped with Savory Baked Tofu.

• 2 cups thinly sliced cabbage
• 3 green onions, thinly sliced
• 1 Tbsp. garlic flavored rice vinegar
• 2 tsp. sugar
• 1 tsp. sesame oil
• 1 tsp. reduced sodium soy sauce
• 4 vegetarian burgers
• 4 Tbsp. prepared teriyaki sauce
• 4 whole wheat sesame topped hamburger buns

In a mixing bowl, combine cabbage and onions. Combine rice vinegar, sugar, sesame oil and soy sauce. Pour vinegar mixture over cabbage and mix well. Refrigerate.

Brush burgers with teriyaki sauce and grill until heated through. Warm sesame buns in oven or microwave. Place burger on bun and top with one fourth of cabbage mixture. Serve immediately.

• 1/4 cup reduced fat sour cream
• 1/4 cup plain nonfat yogurt
• 1/4 cup grated cucumber
• 1/8 tsp. dried oregano, crumbled
• Garlic powder
• 4 vegetarian burgers
• 4 pita bread pockets
• Romaine lettuce, chopped
• Tomatoes, sliced

Combine sour cream and yogurt in a small bowl. Squeeze cucumber dry in a paper towel. Add cucumber, oregano and garlic powder to sour cream mixture and mix well. Refrigerate until ready to use.

Slit and open pita pocket. Wrap pita in foil and heat at 350 degrees for 10 minutes. Heat burgers according to package directions. Place burger in pita pocket, top with 2 Tbsp. of cucumber sauce, romaine and tomato slices and serve.

• 1/2 cup sliced mushrooms
• 1/2 cup sliced green pepper
• 1/2 cup sliced onion
• 1/4 cup ready to serve vegetable broth
• 1/2 cup marinara sauce
• 4 vegetarian burgers
• 8 slices Italian style bread

Spray a nonstick skillet with no stick cooking spray. Place over moderate heat. Add vegetables and saute 3 minutes. Add vegetable broth and continue to saute for 4 minutes or until broth has evaporated and vegetables are tender. Add marinara sauce and heat through.

Meanwhile, toast bread slices and cook burgers according to package directions. Place burgers on slices of toasted bread. Top with vegetable mixture and remaining slices of bread. Serve immediately.