Chayote halves boil about an hour until fork-tender, then get scooped out and refilled with their mashed pulp mixed with low-fat cheddar, salt and margarine, topped with breadcrumbs and baked 30 minutes. Each two-half serving provides 129 calories, 6 g fat and 163 mg calcium.
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Recipes and cooking advice.
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Healthy Recipes: Spinach and Corn Quesadilla
An AICR recipe layers sauteed spinach, corn, onion and jalapeno with shredded Jack cheese between two whole-wheat tortillas, crisped in a skillet. Cut into eight wedges, it works as an hors d'oeuvre or a light lunch beside soup or salad.
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Healthy Recipes: Asparagus, Thyme and Tomato Halibut
Halibut fillets roast at 400 degrees on a bed of asparagus and halved cherry tomatoes with thyme sprigs, lemon juice and olive oil for 18 to 20 minutes. Four servings at 190 calories and 27 grams of protein each.
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Healthy Recipes: Mango Shake
A four-serving blender drink of 1% milk, frozen mango juice or fresh mango, banana and ice, at 106 calories and 157 mg calcium per three-quarter-cup serving. Orange juice, papaya or strawberries can stand in for the mango.
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Healthy Recipes: Black Beans with Rice
An NIH recipe for a cholesterol-free Caribbean staple: dry black beans soaked overnight, then simmered for hours with green pepper, onion, bay leaves and garlic, finished with vinegar or lemon juice and served over rice. Six servings at 561 calories each.
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Healthy Recipes: Apple Coffee Cake
Apples and raisins supply the moisture, so this cake needs only a quarter cup of oil. It makes 20 servings at 188 calories each, with 5 g of fat, under 1 g saturated, 11 mg cholesterol and 68 mg sodium.
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Healthy Recipes: Parmesan Rice & Pasta Pilaf
A pilaf of broken vermicelli and long-grain rice sauteed in olive oil with onion, drained to cut fat, then simmered in chicken stock with bay leaf and finished with Parmesan. Six servings at 172 calories each.
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Healthy Recipes: Spicy Southern Barbecued Chicken
Bake skinned, trimmed chicken parts at 350 degrees for an hour under sliced onion and a salt-free sauce of vinegar, Worcestershire, brown sugar, chili powder, hot pepper flakes and skimmed stock. Eight servings at 176 calories each.
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Healthy Recipes: Chayotes Stuffed With Cheese
Six chayotes boil about an hour, then the shells are stuffed with mashed pulp, low fat cheddar, salt and margarine, topped with bread crumbs and baked 30 minutes. Each serving of two halves has 129 calories and 6 g fat.
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Healthy Recipes: Limas and Pinach
A recipe for frozen lima beans cooked with fennel and onion sautéed in oil, then wilted spinach, vinegar and black pepper, finished with chives. Makes seven half-cup servings at 93 calories each.
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Healthy Recipes: Turkey Stuffed Cabbage
An NIH recipe for cabbage leaves stuffed with half ground turkey and half lean ground beef, simmered about an hour with tomatoes, onion and carrot, then finished with a lemon and brown sugar sauce. Five servings of two rolls each at 257 calories.
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Healthy Recipes: Meatball soup
An NIH recipe for a meatball soup using half ground chicken and half lean ground beef, simmered with carrots, chayote, cabbage, celery, corn and zucchini. Eight servings of 1 1/4 cups each at 161 calories and 4 grams of fat.
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Healthy Recipes: Cannery Row Soup
A soup of mixed white fish simmered with clam juice, canned tomatoes, carrots, celery, onion and green pepper. It makes eight one-cup servings at 170 calories, 5 grams of fat and 380 mg of sodium each.
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Health Recipe: Devilishly Good Cauliflower
Cauliflower Fra Diavolo steams florets only briefly, in broth with browned onions, raisins, tomato paste and red pepper flakes, so the sulfurous cooking smell never builds. The piece notes chile peppers carry capsaicin, an anti-inflammatory, along with beta-carotene.
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Healthy Recipes: Herb-Roasted Chicken Breast
A roasted chicken breast recipe for National Garden Month that leans on garlic, lemon zest, oregano, thyme, sage and a pinch of cayenne rather than salt for flavor.
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Healthy Recipes: entrees - Beef Strogonoff
A beef stroganoff recipe built on lean top round, plain low-fat yogurt and very little added salt, served over macaroni. It makes five 6-ounce servings of 499 calories, 10 g total fat, 3 g saturated fat and 200 mg sodium.
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Healthy Recipes: Homemade turkey soup
Simmer a turkey breast with onions and celery about two and a half hours, chill the broth so the fat can be skimmed, then return the meat with dried herbs and pastina. Makes roughly 16 one-cup servings at 226 calories and 5 grams of fat each.
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Healthy Recipes: Entrees- Bavarian Beef
A German-style stew of lean trimmed beef browned and simmered with onion, caraway and bay, then topped with red cabbage wedges, with crushed gingersnaps thickening the gravy. Five servings at 244 calories each.
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