Healthy Recipes

Maintaining a healthy diet is an important part of staying well. We recognize how difficult it is to eat healthfully with busy schedules and all the food choices out there. Below are some great recipes for tasty and simple healthy meals that have been featured in our care.exchange magazine.

From our Winter/Spring 2013 issue of care.exchange:

Grilled Salmon Oriental

1 1/2 lbs. fresh salmon steaks or fillets

Marinade
6 oz. pineapple juice
1/2 cup finely chopped onion
1/2 tsp. grated lime zest
2 tbsp. fresh lime juice (1 - 2 medium limes)
1 tbsp. grated fresh gingerroot
1 tbsp. light soy sauce
2 medium cloves garlic, minced
1 tsp. hot-pepper oil (optional)
1 tsp. vegetable oil
vegetable oil spray

Directions
Rinse fish and pat dry with paper towels. Put fish in airtight plastic bag. Combine marinade ingredients and pour over fish, turning to coat fish evenly. Seal and refrigerate for 15 minutes to 1 hour, turning bag occasionally. Preheat grill to medium-high or preheat broiler.

Lightly spray grill or broiler pan and rack with vegetable oil spray.

Remove fish from marinade. Grill fish or broil it 4 to 5 inches from heat. Cook 5-7 minutes, turn, and cook another 5-7 minutes, or until fish flakes easily when tested with a fork.

Serves 6.

Nutrition Information
Per serving: 169 calories, 21 g protein, 0 g carbohydrates, 68 mg cholesterol, 9 g total fat (2 g saturated, 2 g polyunsaturated, 4 g monounsaturated), 0 g fiber, 137 mg sodium

Scallops and Asparagus in Wine Sauce

1 lb. fresh or frozen scallops, thawed
8-oz. bottle clam juice
1/2 cup dry white wine, (regular or nonalcoholic)
3 Tbsp. all-purpose flour
1/4 tsp. pepper
6 oz. fresh asparagus, trimmed, or 4 oz. frozen asparagus, thawed
1 tsp. light margarine
1/4 cup minced shallots (about 4 large)
3 Tbsp. finely snipped fresh parsley
1 Tbsp. fresh lemon juice

Directions
Rinse scallops and pat dry with paper towels. Cut in quarters if large. Set aside. In large saucepan, whisk together clam juice, wine, flour and pepper. Bring to a boil over medium-high heat; boil for 4 to 5 minutes or until mixture is thickened, stirring occasionally. Set aside. Cut asparagus diagonally into 1-inch pieces. Steam fresh asparagus about 2 minutes or until tender-crisp, and set aside (don’t cook frozen asparagus). In a small nonstick skillet, heat margarine over medium-high heat, swirling to coat bottom. Sauté shallots until translucent, 2 to 3 minutes. Stir shallots and scallops into clam sauce. Reduce heat to medium and cook for 5 minutes, stirring frequently. Don’t let the mixture come to a boil. Add asparagus, parsley and lemon juice. Cook for 2 to 3 minutes or until scallops are opaque and mixture is heated. Be careful not to overcook.

Serves 4.

Nutrition Information
Per serving: 121 calories, 11 g protein, 9 g carbohydrates, 18 mg cholesterol, 2 g total fat (0 g saturated, 1 g polyunsaturated, 1 g monounsaturated), 1 g fiber, 367 mg sodium


Baked Catfish

Vegetable oil spray
6 catfish fillets (about 4 oz. each)
3/4 cup nonfat or low-fat buttermilk
1/4 tsp. salt
1/4 tsp. red hot-pepper sauce
3 oz. fat-free, low-sodium whole-wheat crackers, crushed (about 30)
1 Tbsp. light margarine, melted
2 Tbsp. snipped fresh parsley
6 lemon wedges (optional)

Directions
Preheat oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking dish with vegetable oil spray. Rinse fish and pat dry with paper towels. Combine buttermilk, salt and hot-pepper sauce in a small shallow dish. Put cracker crumbs on a plate. Dip fillets in buttermilk mixture, then in crumbs, coating fish evenly. Put fillets in baking dish. Drizzle with margarine and lightly spray with vegetable oil spray. Bake, uncovered, for 15 to 20 minutes or until fish flakes easily when tested with a fork. To serve, sprinkle fish with parsley and garnish with lemon wedges.
Serves 6.

Nutrition Information
Per serving: 215 calories, 19 g protein, 14 g carbohydrates, 59 mg cholesterol, 9 g total fat (2 g saturated, 2 g polyunsaturated,4 g monounsaturated), 1 g fiber, 379 mg sodium


From our Fall 2012 issue of care.exchange:

Apple-nut Zucchini Bread
This mouth-watering sweet bread packs nutrition and flavor with a nutty crunch. Enjoy it with a meal or as a satisfying snack.

2 cups all-purpose flour
2 cups whole-wheat flour
2 tsp. baking soda
1 tsp. baking powder
2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1 cup egg substitute
2 large egg whites
1 (14 oz.) can crushed pineapple in juice, undrained
1 1/2 cups granulated sugar
1 1/2 cups packed brown sugar
1 Tbsp. vanilla extract
2 cups shredded zucchini
1 cup shredded apple
1 cup chopped walnuts

Directions
Preheat oven to 350 degrees. Spray three 8- x 4-inch loaf pans with cooking spray. Combine flours, baking soda, baking powder, cinnamon and nutmeg in a large bowl; mix well. Combine egg substitute and egg whites in a medium bowl; beat with electric mixer until frothy. Pour egg mixture into flour mixture. Add pineapple, sugars and vanilla extract; mix well. Fold in zucchini, apple and walnuts. Divide batter among loaf pans. Bake 45 to 55 minutes or until toothpick inserted in centers of loaves comes out clean. Cool 10 minutes. Remove bread from loaf pans and cool completely before cutting each loaf into 8 slices. Bread can be frozen whole or sliced.

Makes 24 servings.

Nutritional Information
Per serving (1/8 of loaf): 210 calories, 5 g protein, 45 g carbohydrates, 2.2 g fat, 0 mg cholesterol, 2 g fiber, 106 mg sodium.

Roasted Turkey Breast with Cranberry Sauce

Turkey
1 boneless, skinless turkey breast half (about 21/4 pounds)
3/4 cup nonfat plain yogurt
2 cloves garlic, minced
1 Tbsp. apple cider vinegar
1 tsp. black peppercorns, crushed
1 tsp. cumin seed, crushed
1 tsp. dried rosemary, crushed
1 tsp. minced fresh ginger
1/2 tsp. ground cinnamon

Cranberry sauce
2 cups fresh cranberries
1/2 cup dried apple slices
Grated rind of 1 orange
1 cup orange juice
1/2 cup all-fruit apple butter
3 Tbsp. maple syrup

Directions
Rinse turkey with cold water and pat dry with paper towels. Set aside. In a large, nonreactive bowl (plastic, glass or stainless steel), combine yogurt, garlic, vinegar, pepper, cumin, rosemary, ginger and cinnamon. Add turkey and turn to coat evenly. Cover and refrigerate overnight, turning the meat occasionally.
While turkey is marinating, combine cranberries, apples, orange rind and orange juice in a food processor or blender. Process until finely chopped but not pureed. Transfer mixture to a medium saucepan. Add the apple butter and maple syrup. Bring to a boil over high heat. Reduce heat to low and simmer uncovered for about 10 minutes.

Transfer to serving bowl and allow to cool. Cover and refrigerate until serving time.

To roast turkey, remove from marinade and place in an oven cooking bag. Discard marinade. Roast turkey according to manufacturer’s directions or until internal temperature reaches 170°. Start checking internal temperature after 1 hour.

Remove turkey from cooking bag and let stand for 10 minutes before slicing and serving. Serve with cranberry sauce.

Serves 8.

Nutrition Information
Per serving: 252 calories, 1.2 g fat (4% of calories), 32.6 g protein, 27.5 g carbohydrates, 1.9 g dietary fiber, 85 mg cholesterol, 76 mg sodium

Glazed Acorn Squash Rings

4 small acorn squash
2/3 cup orange juice
2 seedless oranges, peeled and sliced 1/4-inch thick
6 Tbsp. maple syrup
Pinch of ground cinnamon
Pinch of ground nutmeg

Directions
Preheat oven to 400°. Cut the squash into 1/2-inch thick rings. Remove and discard seeds. Coat a large nonstick jelly-roll pan with nonstick spray. Place squash in a single layer on the prepared pan. Pour orange juice over squash. Cover with foil. Bake for 10 minutes, or until squash is almost tender when pierced with a fork.

Remove squash from oven and add orange slices in a single layer. Drizzle with maple syrup. Sprinkle with cinnamon and nutmeg. Cover pan and return it to oven. Bake for 10 minutes. Remove foil and bake for another 15 minutes or until squash is lightly caramelized and tender. (Flip oranges and squash at least twice as they bake, basting with pan juices each time.)

Serves 8.

Nutrition Information
Per serving: 118 calories, 0.2 g fat (2% of calories), 1.6 g protein, 30.3 g carbohydrates, 3.1 g dietary fiber, 0 mg cholesterol, 6 mg sodium

Mashed Potatoes

3 pounds potatoes, peeled and cubed
3 tsp. nondiet tub-style margarine
3 tsp. butter-flavored sprinkles
1 to 11/2 cups 1% low-fat milk, warmed
1/2 cup nonfat sour cream
1 tsp. salt
1/2 tsp. ground black pepper
1/2 tsp. Paprika

Directions
Place potatoes in large saucepan and cover with cold water. Bring to a boil over medium-high heat. Boil for 10 to 15 minutes, or until potatoes are tender when pierced with a fork. Drain well.

Return potatoes to pan or transfer to a large bowl. Add margarine and butter-flavored sprinkles. Using a potato masher or electric mixer, mash thoroughly. Beat in milk and sour cream, 1/4 cup at a time, until desired consistency is reached. Beat in salt, pepper and paprika.

Serves 8.

Nutrition Information
Per serving: 169 calories, 1.9 g fat (10% of calories), 4.6 g protein, 34.1 g carbohydrates, 0 g dietary fiber, 1 mg cholesterol, 341 mg sodium

Root vegetable variation
Add 1 pound carrots, turnips, parsnips or rutabagas, peeled and cut into 1/2-inch pieces, to saucepan along with potatoes. Increase cooking time to 20 minutes, or until vegetables are tender when pierced with a fork. When mashing vegetables, add enough reserved cooking liquid to achieve desired texture.

From our Summer 2012 issue of care.exchange:

Sirloin and Vegetable Skewers

1/3 cup strong tea
2 Tbsp brown sugar
2 Tbsp fresh lemon juice
1/4 tsp salt
1/4 tsp red hot-pepper sauce
16 small cremini (brown) mushrooms, stems discarded
1 lb sirloin steak, all visible fat discarded, cut into 1-inch cubes
1 large red bell pepper, cut into 1-inch squares
16 medium brussels sprouts, trimmed
2 medium ears of fresh corn, husks and silk discarded, cut in half crosswise
Vegetable oil spray (if using metal skewers)

Directions
In a large bowl, stir together the tea, brown sugar, lemon juice, salt and hot-pepper sauce. Stir in remaining ingredients except the vegetable oil spray.

Cover and let marinate for 1 to 3 hours in the refrigerator. If using bamboo skewers, soak six skewers in cold water for 10 minutes to keep them from charring. For metal skewers, lightly spray with vegetable oil spray. (Food will cook a little faster with metal skewers.)

Heat a grill pan over medium-high heat, or preheat the grill on medium-high. Alternating ingredients, thread the mushrooms, steak and bell pepper
on four skewers. Thread the brussels sprouts on two skewers, leaving about 1/8 inch between the sprouts. Put the corn and the skewers in the pan or on the grill. Cook the corn and the brussels sprouts for about 3 minutes on each side, or until a few kernels of corn on each side turn golden and the sprouts give when squeezed and have some grill marks, turning occasionally. Cook the steak skewers for about 2 minutes on each side, turning after each side browns, for between medium-rare and medium. For medium, add an extra minute on each side, and an extra 1 1/2 minutes on each side for medium-well.

To serve, slide all the ingredients from one mixed skewer and half the brussels sprouts from a sprouts skewer onto each plate.

Serves 4.

Nutrition Information
Per serving: 234 calories, 6 g total fat (2 g saturated, 0.5 g polyunsaturated, 2.5 g monounsaturated), 64 mg cholesterol, 224 mg sodium, 20 g carbohydrates, 5 g fiber, 6 g sugar, 28 g protein

Asian-Grilled Chicken

Marinade
1/4 cup honey
3 Tbsp red wine vinegar
1/4 cup low-salt soy sauce
1 medium garlic clove, minced
2 Tbsp finely snipped fresh parsley
2 tsp grated peeled gingerroot or 1 tsp ground ginger
1/2 tsp pepper
6 skinless chicken breast halves with bone (about 6 ounces each), all visible fat discarded
Vegetable oil spray

Directions
In a large bowl, stir together the marinade ingredients to mix well. Add the chicken to the marinade, turning to coat thoroughly. Cover and refrigerate for at least 2 hours, turning occasionally.

Prepare the grill on high. Lightly spray the grill rack with vegetable oil spray. Grill the chicken for 30 to 45 minutes, or until no longer pink in the center, brushing the pieces with marinade and turning them frequently.

Serves 6.

Nutrition Information
Per serving: 120 calories, 1.5 g total fat (0.5 g saturated, 0.5 g polyunsaturated, 0.5 g monounsaturated), 63 mg cholesterol, 331 mg sodium, 0 g carbohydrates, 0 g fiber, 25 g protein

Grilled Vegetable Sandwiches with Goat Cheese

Vegetable oil spray or olive oil spray
4 large Portobello mushrooms, trimmed
4 small (4-inch) or 2 large Japanese eggplants (about 12 ounces)
2 large red or yellow bell peppers
1/3 cup fat-free or light Italian salad dressing
8 slices Italian or sourdough bread, 1/4-inch thick
3 ounces crumbled soft goat cheese
1 cup packed arugula or mixed salad greens

Directions
Spray the grill rack with vegetable oil spray. Preheat the grill on medium-high.

If desired, scrape out and discard the gills on the undersides of the mushroom caps. If the eggplants are long, cut crosswise in half. Trim the ends and cut the eggplants lengthwise into 1/4- to 1/3-inch slices. Cut the bell peppers lengthwise in half; discard the stems and seeds. Lightly brush the dressing over both sides of the vegetables and bread.

Grill the vegetables, covered, for 5 minutes. Turn the vegetables over. Arrange the bread around the edges. Grill, covered, for 2 minutes. Turn the bread over. Grill, covered, for 2 to 3 minutes more, or until the vegetables are tender and the bread is golden brown.

To assemble the sandwiches, place vegetables, goat cheese and arugula on 4 slices of bread. Top with the remaining bread.

Serves 4.

Nutrition Information
Per serving: 226 calories, 6.5 g total fat (3.5 g saturated, 1 g polyunsaturated, 1.5 g monounsaturated), 10 mg cholesterol, 559 mg sodium, 34 g carbohydrates, 5 g fiber, 8 g sugar, 10 g protein

Blueberry Banana Muffins
1 cup all-purpose flour
½ cup whole-wheat flour
½ cup wheat germ
½ cup firmly packed light brown sugar
1 tablespoon baking powder
½ teaspoon salt
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
1 medium banana
½ cup fresh orange juice (1 to 2 medium oranges)
¼ cup unsweetened applesauce
egg substitute equivalent to 1 egg, or 1 egg
1 tablespoon vegetable oil (safflower, sunflower, corn, soybean, olive or canola)
1 cup fresh blueberries, stems removed

Directions
Preheat the oven to 400° F. Lightly spray a standard 12-cup muffin tin with vegetable oil spray. In a large bowl, combine flours, wheat germ, brown sugar, baking powder, salt, cinnamon and nutmeg, stirring well. In a small bowl, mash banana. Add the remaining ingredients, except blueberries. Whisk until well blended. Make a well in the center of the flour mixture. Pour banana mixture into the well and stir just until moistened; mixture should be lumpy. With rubber scraper, carefully fold blueberries into batter. Pour batter into muffin cups. Bake for 15 minutes, or until toothpick inserted in center of muffin comes out clean.

Makes 1 dozen.

Nutrition Information
Per muffin: 127 calories, 2 g fat (0 g saturated, 1 g polyunsaturated, 0 g monounsaturated), 0 mg cholesterol, 232 mg sodium, 26 g carbohydrates, 2 g fiber, 3 g protein

Whole-wheat Muffins
Vegetable oil spray
1 cup whole-wheat flour
¾ cup all-purpose flour
¼ wheat germ
¼ cup sugar
2½ teaspoons baking powder
½ teaspoon ground cinnamon
¼ teaspoon salt
¼ teaspoon ground cloves
1 cup fat-free milk
½ cup grated zucchini
½ cup unsweetened applesauce
egg substitute equivalent to 1 egg, or 1 egg
1 tablespoon vegetable oil (safflower, sunflower, corn, soybean, olive or canola)
1 teaspoon grated orange zest

Directions
Preheat the oven to 375° F. Lightly spray a standard 12-cup muffin tin with vegetable oil spray. In a large bowl, combine flours, wheat germ, sugar, baking powder, cinnamon, salt and cloves, stirring well. In a medium bowl, whisk together remaining ingredients. Make a well in the center of the flour mixture. Pour milk mixture into the well and stir just enough to moisten flour; batter should be lumpy. Pour batter evenly into muffin cups. Bake for 20 to 25 minutes or until muffins are firm. Remove from the oven and let muffins rest for a few minutes in pan before serving.

Makes 1 dozen.

Nutrition Information
Per muffin: 110 calories, 2 g fat (0 g saturated, 1 g polyunsaturated, 0 g monounsaturated), 0 mg cholesterol, 171 mg sodium, 21 g carbohydrates, 2 g fiber, 4 g protein

Cornbread Applesauce Muffins
Vegetable oil spray
½ cup all-purpose flour
½ cup coarse yellow cornmeal
1½ teaspoons baking powder
¼ teaspoon salt
½ cup fat-free milk
egg substitute equivalent to 1 egg, or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce

Directions
Preheat oven to 425° F. Lightly spray eight cups in a standard muffin tin with vegetable oil spray.* Combine flour, cornmeal, baking powder and salt in a large bowl, stirring well. Beat remaining ingredients in a small bowl. Make a well in the cornmeal mixture. Pour milk mixture into the well, stirring just until moistened. Fill muffin cups two-thirds full with batter. Bake for 15 to 20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.

* To prevent pan warping, put 2 tablespoons of water in each muffin cup you aren’t filling with batter.

Nutrition Information
Per muffin: 86 calories, 1 g fat (0 saturated, 0 g polyunsaturated, 0 g monounsaturated), 0 mg cholesterol, 189 mg sodium, 18 g carbohydrates, 1 g fiber, 3 g protein

From our Winter/Spring 2012 issue of care.exchange:

Mouthwatering Minestrone

Dried beans and salt-free tomato products keep sodium at bay in this delightful minestrone.

1 cup dried red kidney beans, soaked and rinsed
1/2 cup dried chickpeas (garbanzo beans), soaked and rinsed
5 cups basic vegetable stock
2 carrots, sliced
2 whole celery stalks, sliced
1 cup frozen, cut green beans
1 14.5-ounce can unsalted peeled tomatoes
1 6-ounce can low-sodium vegetable juice
1 8-ounce can unsalted tomato juice
fresh parsley sprigs, minced
1 tsp. fresh thyme, minced
1 clove garlic, minced
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. sugar
1/4 tsp. ground black pepper
1/8 tsp. ground red pepper
1/2 tsp. salt
1 cup fresh mushrooms caps, sliced
1 1/2 cups zucchini, halved and sliced (about two small)
2 cups Savoy cabbage, shredded
1 cup ditali or other small macaroni pasta

Directions
Simmer kidney beans and chickpeas in stock, adding water as needed, until tender (at least one hour). Add remaining ingredients except mushrooms, zucchini, cabbage and pasta. Simmer until carrots are tender. Before serving, add remaining vegetables and simmer about 10 minutes, until pasta is al dente.

Makes 10 cups.

Nutrition Information
Per 1-cup serving: calories 130, protein 8 g, fat 2 g, cholesterol 0 g, sodium 175 mg, fiber 11 g

Basic Vegetable Stock
This recipe makes enough stock for two pots of soup and serves as the basis for other recipes featured here. If desired, freeze stock in 5-cup batches for later use.

3 carrots, cut in 2" pieces
3 whole stalks celery, cut in 2" pieces
2 large onions, peeled and quartered
1 cup chopped leeks
1 cup mushroom stems
1 14.5-ounce can unsalted peeled tomatoes
2 tbsp. olive oil
3 cloves garlic, peeled
3 sprigs fresh parsley
2 sprigs fresh thyme
1 bay leaf
3 peppercorns
20 cups cold water

Directions
Place all ingredients in large, deep stockpot. Simmer until carrots are tender, about three hours. Strain before serving.

Makes 10 cups.

Nutrition Information
Per 1-cup serving: calories 20, protein 0 g, fat 2 g, cholesterol 0 g, sodium 5 mg, fiber 0 g

Homemade Gumbo

Add 1 cup cooked chicken to this vegetable-shrimp gumbo for a meatier soup.

1 cup black-eyed peas, soaked and rinsed
1 cup brown rice
3 cups basic vegetable stock
2 small chili peppers, minced
4 whole green onions, sliced
1 tbsp. fresh cilantro leaves
2 tbsp. fresh parsley leaves
1/2 tsp. ground red (cayanne) pepper
1/8 tsp. ground black pepper
1/4 tsp. ground cumin
1 8-oz. can unsalted tomato sauce
1 14.5-oz. can unsalted peeled tomatoes
7 oz. frozen shrimp
10 oz. frozen, cut okra (about 4 cups fresh, sliced)
1 zucchini squash, halved and sliced
1 cup frozen corn
2 stalks celery (about 1 cup)
1/2 large sweet red pepper (about 1/2 cup)
1/2 large sweet green pepper (about 1/2 cup)
2 teaspoons lime zest
1/2 teaspoon salt

Directions
Simmer black-eyed peas and brown rice in stock with chili peppers, green onions, cilantro, parsley, red pepper, black pepper and cumin until peas are tender (about one hour). Add remaining ingredients. Cook about 30 minutes, until vegetables are tender.

Makes 10 cups.

Nutrition Information
Per 1-cup serving: calories 182, protein 11 g, fat 2 g, cholesterol 26 g, sodium 185 mg, fiber 8 g