Healthy Recipes

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With the right ingredients, meatless meals can be lower in trans and saturated fats, less expensive to prepare and contain more fruits, vegetables, whole grains and fiber--all the right things to reduce your risk of cancer and heart disease. Even if you love your meat, even one meatless dinner a week will help you on your way to a healthier you.

• Buy enough fresh vegetables for several days. Do not be tempted to buy more than you can use.
• Buy in-season local produce. Imported, out of season fruits and vegetables can be more expensive.
• Try ethnic and discount markets for better buys.
• Consider buying canned or frozen vegetables. These are often more economical and have a longer shelf life.

• Grilled Vegetable Sub: Serve your favorite grilled vegetables on a whole wheat sub roll with fat-free mayonnaise, lettuce, tomato and hot peppers.
• Greek Sandwich: Spread whole wheat pita bread with red pepper hummus. Top with grilled vegetables and reduced fat feta cheese.
• Vegetable Panini: Layer grilled vegetables and reduced fat provolone on sourdough bread. Spray with no stick spray and grill on a pan or in a panini press.

• Black Bean Chili over Baked Sweet Potatoes
• Chai Scented Rice Pudding
• Couscous and Carrot Salad
• Creamy Cauliflower Soup
• Greek Chickpea Burgers
• Greek Cucumber Sauce
• Rice Pancakes
• Samosas
• Sauteed Corn, Zucchini and Chives
• Tex Mex Macaroni and Cheese
• Tortas

Serve with a green salad with tomatoes and avocado. For dessert, have sliced bananas with fat-free caramel sauce. Avocadoes contain unsaturated fats that may help reduce your risk of heart disease and some cancers.

• 4 medium sweet potatoes (2 lbs.)
• 1 cup chopped onion
• 2 cloves garlic
• 2 (15 ounce) cans black beans, drained and rinsed
• 1 (14.5 ounce) can no salt added diced tomatoes
• 1 (4 ounce) can chopped green chilies
• 2 tsp. chili powder

Wash sweet potatoes; cut off ends. Preheat oven to 350 degrees. Place sweet potatoes on a sheet of foil on oven rack. Bake for about 1 hour or until soft to the touch. Sweet potatoes can also be cooked in the microwave.

Combine onion and garlic in a small microwave safe bowl. Microwave on high for 1 minute. In a large saucepan, combine onion and garlic mixture, beans, tomatoes, chilies and chili powder. Mix well. Bring to a boil over moderate heat, stirring frequently. Reduce heat to low; simmer 45 minutes, stirring occasionally. If mixture becomes too thick, add a little water. To serve, split potatoes in half and top with 1 cup of chili mixture.

Delicious as a dessert or served for breakfast with fresh fruit.

• 1 cup plus 2 Tbsp. water
• 2 Chai flavored tea bags
• 1/2 cup uncooked quick brown rice (cooks in 30 minutes)
• 2 cups low fat milk
• 1/4 cup brown sugar
• 1/4 cup golden raisins
• Pinch of salt
• 1/2 of a medium red apple, diced

Combine water and tea bags in a medium saucepan. Bring to a boil. Remove tea bags. Add rice to pan; stir well. Cover, reduce heat to low and cook 30 minutes. All of the liquid should be absorbed. Add milk, brown sugar, raisins and salt. Cook uncovered, stirring frequently, for 30 minutes or until all the liquid is absorbed and mixture is creamy. Stir in the apple. Cover and let stand 10 minutes. Serve warm.

Serve with your favorite vegetarian sandwich or with Greek Chickpea Burgers (search recipes)

• 3/4 cup dry (large) couscous (1 1/2 cups cooked)
• 1 1/2 cups carrots, peeled and cut crosswise on the diagonal (form long oval shapes)
• 1/3 cup pitted Kalamata olives (Greek black olives)
• 1/2 cup chopped parsley
• 2 Tbsp. light balsamic vinaigrette salad dressing
• 2 Tbsp. lemon juice
• 1/2 tsp ground cumin
• 1/4 tsp. garlic powder
• Pepper, to taste

Cook couscous according to package directions. Cook carrots in boiling salted water until tender. Drain well. Halve olives. In a large bowl, combine couscous, carrots, olives and parsley. Combine salad dressing, lemon juice, cumin, garlic powder and pepper. Mix well. Pour over couscous mixture, mix and refrigerate for 1 hour to develop flavors.

Serve with Samosas (search recipes), cucumber and yogurt salad and canned tropical fruit for dessert.

• 2 cups reduced sodium vegetable broth
• 1 (16 ounce) bag frozen cauliflower*
• 2 Tbsp. light margarine
• 2 tsp. curry powder
• 2 Tbsp. flour
• Pepper, to taste
• 2 cups low fat milk

In a large saucepan, combine broth and cauliflower. Bring to a boil, reduce heat to low, cover and cook 5 to 7 minutes or until tender. Puree in a food processor or blender until smooth. Set aside. Rinse pan. Place over low heat. Add margarine; melt. Add curry powder, cook stirring constantly, for 2 minutes. Add flour; cook 2 minutes, stirring constantly. Add cauliflower puree. Cook, stirring constantly, until thickened. Add milk; heat through.

These burgers are tasty and less expensive than commercial vegetarian burgers. Serve with Cucumber Sauce (search recipes), Couscous and Carrot Salad (search recipes) and sauteed zucchini and provide sliced oranges for dessert.

• 2 Tbsp minced onion
• 1 (15-ounce) can chickpeas, drained and rinsed
• 3/4 cup cooked brown rice
• 1 Tbsp. plain nonfat yogurt
• 1 tsp. Greek seasoning
• Pepper, to taste
• 3 Tbsp. plain dry bread crumbs
• 2 tsp. canola oil

Place onion in a small microwave safe bowl. Microwave on high for 1 minute. In a mixing bowl, combine onion, chickpeas, brown rice, yogurt, Greek seasoning and pepper. Mash with a potato masher until mixture is thick and pasty and beans are mashed. Divide into 4 equal parts and form each part into a patty about 4 inches across and 3/4 inch thick. Cover patties in breadcrumbs. Refrigerate 30 minutes (can be prepared a day ahead and kept covered in the refrigerator). Place a large nonstick skillet over moderate heat. Add oil; tilt pan to coat. Add bean patties; cook, turning once, until lightly browned.

Serve with toasted pita bread wedges and your favorite chicken, beef or seafood kebobs. Also delicious on grilled or broiled fish.

Combine sour cream and yogurt in a small bowl. Peel cucumber. Cut in half and remove seeds. Grate cucumber. Place in a paper towel and squeeze dry. Add cucumber to sour cream mixture. Stir in oregano and garlic and mix well. Refrigerate several hours to develop flavors.

Makes 1 1/4 cups. Per serving (2 Tbsp.): 20 calories. Fat: 0 grams. Sodium: 20 milligrams.

Serve with your favorite salad and fruit for dessert. Rice pancakes make an excellent brunch dish. As a brunch dish or side dish, serve 1 pancake per person. If you are using this for a main course at dinner, serve 2 pancakes per person. That means you will need to double the recipe and the topping of your choice and cook in 2 batches for a family of 4.

• 2 cups cooked brown rice
• 1/3 cup sliced green onions
• 1/2 cup egg substitute
• 1 Tbsp. flour
• 1 tsp. seasoning (see variations below)
• 1/4 tsp. garlic powder
• Fresh ground pepper
• 2 tsp. canola oil

In a large bowl, combine rice, onion, egg substitute, flour, seasoning (see variations below) garlic powder and pepper. Mix well. Let stand 10 minutes. Spray a large, heavy nonstick skillet with no stick spray and place over moderate heat. When hot, add oil; tilt pan to coat. Mix rice mixture well. Using a 1/2 cup measure, drop batter into pan. Form with a spatula into a 1/2 inch thick cake. Cook, turning once, until golden. Serve hot with one of the toppings listed in variations or the sauce of your choice.

These delicious little pies can be served as an appetizer or served with Creamy Cauliflower Soup (search recipes) to make a meal.

• 2 tsp. canola oil
• 1/2 cup finely chopped onion
• 1 clove garlic, peeled and chopped
• 1 tsp. grated lemon peel
• 1/2 tsp. ground cumin
• 1/2 tsp. garam masala*
• 1/2 of a fresh green chili, seeded and minced
• 1 1/2 cups cooked, peeled and diced potatoes (about lb.)
• 2 Tbsp. vegetable broth
• 1/2 cup frozen defrosted peas
• 2 tsp. lemon juice
• 2 Tbsp. chopped coriander or cilantro
• 1/8 tsp. salt
• 10 sheets phyllo dough (8 by 13 inches), defrosted if frozen
• No stick cooking spray

Place a heavy nonstick skillet over moderate heat. Add oil, tilt to coat. Add onion; saute 2 minutes. Add lemon peel, cumin, garam masala and chili. Cook, stirring constantly, 2 minutes. Add potatoes; cook, stirring occasionally, for 5 minutes. Add vegetable broth, peas, lemon juice, coriander and salt. Mix well and heat through.

Preheat oven to 350 degrees. Keep phyllo near work surface and cover with a damp towel. Place one sheet of phyllo on the work surface, widest edge facing you. Spray with no stick spray then fold so the top edge meets the bottom forming a long strip. Spray with no stick spray. Place 3 Tbsp. of potato mixture at one end of the strip, then bring the bottom corner diagonally over it to make a triangle. Continue to flip the samosa over onto the pastry, keeping its shape, until the filling is completely wrapped. You should have a little triangle. Repeat with remaining phyllo sheets and ingredients. Place samosas seam side down on a baking sheet. Bake in preheated oven 15 to 20 minutes or until golden.

Serve hot or at room temperature.

• 2 Tbsp. light margarine
• 2 cups Silver Queen corn, cut from the cob (about 2 cobs)
• 2 cups diced zucchini squash (1 large)
• 2 Tbsp. chopped fresh chives
• Salt and pepper, to taste

Place a large nonstick skillet over moderate heat. Add margarine and melt. Add corn and zucchini. Sauté 3 to 4 minutes or until vegetables are tender. Season with salt and pepper. Sprinkle with chives and serve.

Serve with broccoli, cornbread or corn tortillas and pudding for dessert to make a complete meal.

• 2 cups whole grain rotini pasta
• 1/2 cup finely chopped onion
• 1 cup drained no salt added, diced canned tomatoes
• 1/4 cup canned diced mild green chilies
• 7 ounces reduced fat, low sodium cheese, diced
• 1/4 cup plain dry breadcrumbs

Preheat oven at 350 degrees. Cook pasta in boiling salted water according to package directions. Drain well. Place onion in a small microwave safe bowl. Microwave on high for 1 minute. Spray a 2-quart casserole with no stick spray. Place a large saucepan over low heat. Combine onion, tomatoes and chilies in a medium saucepan. Cook for 5 minutes or until heated through. Add cheese. Continue cooking on low, stirring constantly until cheese melts. Stir in pasta. Turn pasta mixture into prepared casserole. Sprinkle breadcrumbs over top. Bake in preheated oven 20 to 30 minutes or until bubbly and crumbs are lightly browned.

Tortas are Mexican sandwiches that became popular during World War II. Serve with Mexican rice, a salad with oranges and red onion and chocolate pudding with cinnamon for dessert.

• 1 (15.5 ounce) can pinto beans*
• 2 tsp. canola oil
• 1/4 cup chopped onion
• 1 tsp. chili powder
• 1 tsp. ground cumin
• 1/2 tsp. garlic powder
• 4 (2 ounce) whole grain rolls
• 1/4 cup sliced onions
• 1/4 cup sliced pickled jalapeno slices
• 1 medium avocado, peeled and sliced
• 1 cup sliced romaine or iceberg lettuce

Drain beans and save liquid. Place a heavy skillet over moderate heat. Add oil; tilt pan to coat. Add onion and saute until clear. Add beans, chili powder, cumin, garlic and half of bean liquid. Using a potato masher, cook and mash beans until thick and pasty, adding more bean liquid as needed. Remove from heat and cool. Split and toast rolls. Spread 1/4 of beans on the bottom half of each roll. Top with onions, jalapenos, avocado and lettuce. Top with other half of roll and serve.