Healthy Recipes

Farfalle with Sausage, Cannellini beans and Kale

Farfalle with Sausage, Cannellini Beans and Kale

8 ounces uncooked bow tie pasta
¼ cup oil-packed sun-dried tomatoes
8 ounces hot turkey Italian sausage
6 garlic cloves, minced
1 teaspoon dried Italian seasoning
¼ teaspoon crushed red pepper
1 (14-ounce) can fat free, less-sodium chicken broth
1 (16-ounce) package fresh kale
1 (15-ounce) can cannellini beans, rinsed and drained
1 ounce shaved fresh parmesan cheese (about ¼ cup)

Cook pasta according to package directions, Omitting salt and fat. Drain, reserving 1 cup cooking liquid; keep warm

Crain tomatoes in a small sieve over a bowl, reserving 2 teaspoons of the oil; slice tomatoes. Heat a large Dutch oven over medium heat. Add sliced tomatoes, reserved 2 teaspoons tomato oil, onion and sausage to pan; cook 1 minute. Add seasoning, pepper and broth to pan. Stir in kale; cover and simmer 5 minutes or until kale is tender. Stir in pasta, reserved 1 cup liquid and beans

Yield: 6 servings (serving size: 1 ¾ cups with 2 teaspoons of cheese)
Calories 329 (25% from fat); Fat 9g; protein 18.7g; Cholesterol 26mg; Calcium 204gr; Sodium 669mg; Fiber 5g; Iron 4 mg; Carbohydrate 45.7g

Turkey and White Bean Chili

1/2 pound dried navy beans, picked over
2 tablespoons olive oil
2 cups chopped yellow onion
2 tablespoons minced jalapeno
2 tablespoons minced garlic
2 1/2 pounds ground turkey
2 tablespoons Emeril's Southwest Essence, recipe follows
1 2/3 tablespoons chili powder
2 teaspoons kosher salt
1/2 teaspoon ground cumin
1/4 teaspoon dried oregano, crumbled
1 bay leaf
3 tablespoons cornmeal
3 cups low-sodium chicken broth
2 (10-ounce) cans Ro'tel Diced Tomatoes and Green Chiles (original), undrained
2 (4-ounce) cans diced green chiles, undrained
1 tablespoon finely chopped fresh cilantro stems
1/4 cup heavy cream
2 tablespoons finely chopped fresh cilantro leaves
Sour cream, for serving
Grated Cheddar or Monterey Jack cheese, for serving
Chopped green onions, for serving

In a large kettle, soak beans in cold water to cover by 2 inches overnight. Drain beans in a colander and return to kettle with enough water to cover by 2 inches. Cook beans at a bare simmer until just tender, about 1 hour, and drain in a colander.

In a skillet, heat the oil and saute the onion and jalapeno until soft and beginning to caramelize, 4 minutes. Add the garlic and cook, stirring, for 2 minutes. Add the ground turkey, Southwest Essence, chili powder, salt, cumin, oregano, and bay leaf and cook, stirring occasionally, until turkey is browned and cooked through, 6 minutes. Add the cornmeal and cook, stirring, for 2 minutes. Add the chicken broth, canned tomatoes, canned chiles, and cilantro stems and stir to combine. Bring to a boil, reduce heat to a simmer, and cook, uncovered, for 45 minutes, stirring occasionally. After it has cooked for 30 minutes, add the cooked beans. Add the heavy cream and cilantro leaves and cook, stirring occasionally, for 15 minutes longer.

Serve the chili in deep bowls, garnished with dollops of sour cream, grated Cheddar cheese, and green onions to taste.

Emeril's Southwest Seasoning

2 tablespoons chili powder
2 teaspoons ground cumin
2 tablespoons paprika
1 teaspoon black pepper
1 tablespoon ground coriander
1 teaspoon cayenne pepper
1 tablespoon garlic powder
1 teaspoon crushed red pepper
1 tablespoon salt
1 tablespoon dried oregano

Combine all ingredients thoroughly.

Yields 4 to 6 Servings

Turkey Macaroni Chili

1 ½ teaspoons vegetable oil
1 teaspoon garlic, minced
½ cup carrots, finely chopped
1 cup onions, chopped
8 ounces ground turkey
1 19-ounce can tomatoes, crushed
2 cups chicken stock
1 ½ cups potatoes, peeled and diced
¾ cups canned red kidney beans, drained
¾ cups corn kernels
2 tablespoons tomato paste
1½ teaspoon chili powder
1½ teaspoons dried oregano
1½ teaspoons dried basil
1/3 cup elbow macaroni

In a large nonstick saucepan, heat oil over medium heat: add garlic, carrots and onions and cook for five minutes or until softened, stirring occasionally. Add turkey, stirring to break it up; cook for two minutes or until no longer pink. Add tomatoes, stock, potatoes, beans, corn, tomato paste, chili powder, oregano and basil. Bring to a boil, then reduce heat to low, cover and simmer for 20 minutes.

Bring to a boil again and add macaroni; cook for 12 minutes or until pasta is tender but firm.

Serves 8 at 240 cal; 6 gram fat; no cholesterol and 552 mg sodium per serving.

Old Fashion Beef Stew

1 tablespoon oil
1¼ pounds boneless beef round steak, trimmed and cut into 1 inch cubes
2 ¾ cups of water, divided
1 teaspoon Worcestershire sauce
2 bay leaves
1 clove garlic, minced
½ teaspoon paprika
¼ teaspoon pepper
8 medium carrots, quartered
8 small potatoes, peeled and quartered
4 small onions, quartered
1 package (9 oz) frozen cut green beans
1 tablespoon cornstarch

Heat oil in Dutch oven on medium-high heat. Add beef. Cook and stir until browned. Add 1 ½ cups water, Worcestershire sauce, bay leaves, garlic, paprika and pepper. Bring to a boil. Reduce heat to low. Cover. Simmer 1 hour 15 minutes, stirring occasionally. Remove bay leaves.

Add carrots, potatoes and onions. Cover. Simmer 30 to 45 minutes or until vegetables are almost tender. Add beans. Simmer 5 minutes or until tender. Remove from heat. Add 1cup water to Dutch oven.

Combine remaining ¼ cup water and cornstarch in small bowl. Stir well. Stir into ingredients in Dutch oven. Return to low heat. Cook and stir until thicken.

Serves 8 at 290 Calories 60 mg Cholesterol 8 g Fat 95 mg Sodium per serving.

Hearty Vegetable Stew

1tablespoon oil
½ pound of mushroom, sliced
1/2 cup chopped onion
2½ cups water
1 bay leaf
1teaspoon dried thyme leaves, crushed
1teaspoon low-sodium instant beef bouillon granules
3/4teaspoon garlic powder
1/2teaspoon salt (optional)
1/4teaspoon ground black pepper
3 medium baking potatoes cut into 2inch chunks
3 large carrots cut into 2inch strips
2 cups coarsely chopped celery
1pound tofu, cut into small cubes

In a large saucepan, heat oil until hot. Add mushrooms and onion: cook and stir 5minutes. Add water, bay leaf, thyme, bouillon, garlic powder, salt (if used), pepper, potatoes and carrots. Bring to a boil; reduce heat to low. Cover and simmer 20 minutes. Add celery; cover and simmer10 minute until vegetables are tender. Add tofu and heat through, about 5 minutes. Remove bay leaf before serving.

Serves 4 at 273 Calories 0mg Cholesterol 8g Fat 88mg Sodium per serving.

Scallop Stir Fry

1 pound sea scallop, halved crosswise (I used imitation crab meat)
1 pound asparagus, cut into 1-inch pieces
1 red bell pepper cut into 2-inch thin strips
3 green onions chopped
1 large clove of garlic minced
2 tablespoons of soy sauce
1 teaspoon hot pepper sauce (optional)
Olive oil
6 ounces uncooked ramen noodles or vermicelli

Cook noodles in lightly salted boiling water according to package directions.

Meanwhile, heat 1tablespoon of olive oil in wok or large skillet over high heat. Add asparagus, red peppers, onions and garlic. Stir-fry 2 minutes.

Add scallops or your favorite seafood; stir-fry until opaque.

Stir in soy sauce, hop pepper sauce, 1tablespoon of olive oil.

Add noodle; heat thoroughly, stirring occasionally.

Serves 4 at 220 Calories 37mg Cholesterol 7mg Fat 864 mg Sodium per serving.

No Fuss Chicken or Tuna Quiche

1 unbaked 9-inch deep-dish pastry shell
1 1/21 cups low fat milk
3 extra large eggs
1/3 cup chopped green onions
1tablespoon chopped drained pimiento
1 teaspoon dried basil leaves, crushed
½ teaspoon salt
1 can (6 ½ ounces) STARKIST Tuna drained and flaked or 1 large chicken breast cooked and shredded
½ cup (2 ounces) shredded low-fat Cheddar cheese
8 florets or spears of broccoli chopped

Preheat oven to 450 F. Bake pastry shell for 5 minutes; remove to rack to cool. Reduce oven temperature to 325 F.

Filling: In a large bowl whisk together milk and eggs. Stir in onions, pimiento, basil and salt. Fold in tuna or chicken and cheese. Pour into prepared pre-baked pastry shell. Bake at 325 for 30 minutes.

Meanwhile steam the broccoli over simmering water for 5 minutes. Drain and set aside. After 30 minutes baking time, arrange broccoli fashionably over quiche. Bake 25 to 30 minutes more or until a knife inserted 2 inches from center comes out clean. Let stand for 5 minutes. Cut into 8 wedges and serve/eat.

Note: Chopped broccoli can be added to quiche filling before baking.

Calories 226 Cholesterol 95mg Fat 10g Sodium 461 mg

Poached Dried Fruit Compote

8 ounces of mixed dried fruit, such as apricots, pears, apples, peaches and prunes
1-½ cups of water
½ cup white Riesling or Rhine wine or white grape juice.
2 cinnamon sticks
4 whole cloves

Combine all ingredients in medium saucepan. Bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 to 15 minutes or until fruit is tender. Cool. Discard cinnamon sticks and cloves. Serve warm at room temperature or chill in individual dessert bowls

Calories 106 Cholesterol 0mg Fat trace Sodium 8 mg

Garlicky Stewed White Beans with Mixed Peppers

1 tablespoon olive oil
1 cup chopped green bell pepper
1 cup chopped yellow or red bell pepper
1 tablespoon bottled minced garlic (about 4 cloves)
1/8 teaspoon crushed red pepper
1/2 cup water
1/4 teaspoon dried rubbed sage
2 (15-ounce) cans cannellini beans or other white beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
1/4 teaspoon coarsely ground black pepper

Heat olive oil in a large skillet over medium-high heat. Add bell peppers, and cook 5 minutes or until tender, stirring frequently. Add garlic and crushed red pepper; cook 1 minute, stirring constantly. Stir in water, sage, beans, and tomatoes; bring to a boil. Reduce heat; simmer 10 minutes or until thick, stirring occasionally. Sprinkle with black pepper.

Serve over rice. Grilled chicken or fish is also an excellent companion to this dish.

Serves 4 (serving size: 1 cup) at Calories 307(22% from fat); Fat 7.5g (sat 1g,mono 3.4g,poly 2.2g); Protein 14.4g; Cholesterol 0.0mg; Calcium 111mg; Sodium 456mg; Fiber 7g; Iron 5.7mg; Carbs 49g

Grilled Rosemary-Lemon Chicken

PREP TIME 10 minutes MARINATING TIME: 1 HOUR or OVERNIGHT COOK TIME 10 minutes

½ cup extra-virgin olive oil
¼ cup fresh lemon juice
1 tablespoon plus 1 teaspoon fresh rosemary or 2 teaspoons dried rosemary
8 (6-ounce) boneless chicken breasts
¼ teaspoon salt
1/2 cup water
¼ teaspoon freshly ground black pepper
2 (15-ounce) cans cannellini beans or other white beans, rinsed and drained
1 lemon, cut into 8 wedges

Place oil, lemon juice, and rosemary in a blender or food processor and process until rosemary is coarsely chopped, about 1 minute. Place chicken in a shallow baking dish and our rosemary mixture over chicken; turn to coat

Sprinkle the breast evenly with salt and pepper. Cover with plastic wrap and marinate 1 hour at room temperature or in the refrigerator overnight.

Heat grill or grill pan to medium-high. Remove chicken from the marinade and grill until cooked through, 4 to 5 minutes per side.

Discard leftover marinade. Serve warm or at room temperature with lemon wedges.

Makes 8 (6-ounce) servings

Per serving: 250 calories, 9 g fat, 1.5 g saturated fat, 39 g protein, 1 g carbohydrate, 0 g fiber, 180 mg sodium

**Make ahead: Chicken can be marinated up to 1 day in advance. Then grilled and stored covered in refrigerator. When ready to use bring to room temperature or warm gently.

White Bean and Spinach Salad

PREP TIME: 35 minutes COOK TIME 2 minutes

This recipe is remarkably easy, stunning and very tasty. Slice the red onion as thin as possible: when you soak it in the warm olive oil and lemon juice, the bite will mellow, leaving you with a sweet and flavorful red onion vinaigrette.

1/2 small red onion, very thinly sliced
1-2 garlic cloves, minced
3 tablespoons fresh lemon juice
¼ teaspoon salt
1/8 cup extra virgin olive oil
1 (15 ounce) cans cannellini beans, rinsed and drained
1 ounce baby spinach
Fresh ground black pepper

Combine onion, garlic, lemon juice and salt in a large serving bowl: stir well. Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally.

Add beans and spinach to the vinaigrette and toss well to coat. Season with pepper to taste.
Makes 5 servings

Per serving: 130 calories, 6 g fat, 1 g saturated fat, 4 g proteins, 15 carbohydrate, 4 g fiber, 320 mg sodium

**Make-Ahead: Vinaigrette can be made up to 1 day ahead and refrigerated in a covered container. Bring to room temperature before tossing with beans and spinach.

Chicken Cassoulet

PREP TIME: 20 minutes COOK TIME 1 hour 10 minutes

6 (6-ounce) boneless, skinless chicken breast, cut in half ½ teaspoons dried thyme
Salt and pepper 2 tablespoons unsalted tomato paste
2 tablespoons extra-virgin olive oil ½ cup white wine
1 medium onion chopped 1 (15.5-ounce) can cannellini beans
3 garlic cloves, minced rinsed and drained
3 small rutabagas or turnips peeled and diced (1 ½ pounds) 1 (14.5-ounce) can unsalted diced
3 medium carrots thinly sliced tomatoes
3 celery stalks chopped 1 cup lower-sodium chicken broth
¼ cup chopped fresh parsley
Heat oven to 425 degrees

Season chicken with salt and pepper. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add chicken and cook until lightly browned, about 5 minutes per side. Transfer chicken to a plate and set aside.

Reduce heat to medium and add remaining 1 tablespoon of oil to the skillet. Add onion and garlic and cook , stirring occasionally, until softened and lightly browned, about 6 minutes. Add rutabagas or turnips, carrots, celery and thyme and cook, stirring occasionally, until vegetables are lightly browned, about 10 minutes. Stir in tomato paste and cook for 3 minutes, stirring frequently.

Increase heat to medium high and add wine. Simmer until most of the liquid has evaporated, about 2 minutes. Add beans and tomatoes: cook until bubbling, about 2 minutes. Add both and bring to a simmer.

Transfer cassoulet to a large casserole dish and bake until browned and bubbling, 30 to 35 minutes. Sprinkle with parsley.

Makes 6 servings

Per serving: 330 calories, 7 g fat, 1 g saturated fat, 44 g protein, 19 g carbohydrate, 5 g fiber and 400 mg sodium

**Make-Ahead: The entire recipe can be made up to 2 days ahead; refrigerate, covered, in the casserole dish until ready to use. Reheat, covered, in warm oven.

Brussels Sprouts with Garlic

PREP TIME: 10 minutes COOK TIME: 25 minutes

1 pound Brussels Sprouts, halved
3 garlic cloves, thinly sliced
1 tablespoon plus 1 teaspoon extra-virgin olive oil
¼ teaspoon seasoning salt
Freshly ground black pepper
½ cup of water

Heat oven to 425 degrees

Place Brussels Sprouts, garlic, oil, salt and pinch of pepper in a 9 by 13 inch baking dish; toss to coat. Spread out in a single layer. Pour the water into the dish and roast until Brussels sprouts are lightly browned and pierced easily with a fork/paring knife, about 25 minutes. Serve warm.

Makes 6 servings

Per serving: 60 calories, 3.5 fat, o g saturated fat, 3 g protein, 7 g carbohydrate, 3 g fiber, 115 mg sodium

**Make-Ahead: You can combine all the elements of this dish, except the water, up to 8 hours before roasting. Cover and leave at room temperature. Remember to uncover and add the water before placing in the oven.

Apricot Honey Oatmeal

Ingredients:
3-1/2 cups water
½ cup chopped dried apricots
1/3 cup honey
½ teaspoon ground cinnamon
2 cups Quaker Oats uncooked

Directions:

In 3 quart saucepan, bring water, apricots, honey and cinnamon to a boil.
Stir in oats and return to a boil.
Reduce heat to medium; cook about 1 minute for quick oats (or 5 minutes for old fashion oats) or until liquid is absorbed.
Let stand until desired consistency

Servings: 4
Calories: 270, calories from fat: 25, total fat: 3g, saturated fat: 0g, cholesterol: 0mg, sodium: 10mg, total carbohydrates: 61g, dietary fiber: 5g, sugars: 30g, protein: 6g

Soft Chicken Tacos

4 (6 ounce) boneless, skinless chicken breast                                    3 medium red bell peppers cut into strips
2 tablespoons plus 1 teaspoon olive oil                                              6 (8 inch) whole-wheat tortillas
2 tablespoons fresh lime juice                                                            ¼ cup reduced –fat sour cream
2 medium garlic cloves, minced                                                         ¼ cup chopped fresh cilantro
¼ teaspoon salt                                                                                1/8 teaspoon freshly ground black pepper

Arrange chicken snugly in a baking dish. Whisk together 2 tablespoons of the oil, lime juice, garlic, salt, and black pepper in a small bowl; pour marinade over chicken and turn to coat. Cover and refrigerate for 30 minutes.

Heat a grill or grill pan to medium-high. Remove chicken from marinade and grill until cooked through, about 5 minutes per side. Discard remaining marinade. Transfer chicken to a plate, cover loosely, and keep warm.

Brush bell peppers with remaining 1 teaspoon oil and grill until softened and lightly charred, about 5 minutes. Transfer to a plate, cover loosely and keep warm. Grill the tortillas in batches to make pliable, about 30 seconds per side. Cut each tortilla into quarters.

Cut chicken crosswise on the bias to make 24 thin slices; cut slices in half, if desired. Arrange tortilla pieces on a serving platter. Spoon ½ teaspoon of sour cream onto each tortilla quarter. Divide chicken, peppers and cilantro among tortillas. Serve warm with lime wedges.

Makes 8 (3 piece) servings

210 calories, 7 g fat, 1.5 g saturated fat, 23 g protein, 19 g carbohydrate, 2 g fiber, 260 mg sodium

**Make-Ahead: Chicken and peppers can be grilled and refrigerated separately in covered container up to a day ahead. Warm gently and stove top or in microwave before serving.

Gingersnap Granola

Ingredients:
4 cups Quaker Oatmeal or Squares Cereal                                    2 teaspoons grated lemon peel
Brown Sugar or Cinnamon                                                            1 teaspoon vanilla
2 cups Quaker Oats uncooked (quick or old fashion)                     ½ teaspoon ground ginger
½ cup Honey                                                                                 ½ teaspoon ground cinnamon
2 tablespoons margarine (vegetable oil spread in sticks)
2 tablespoon molasses