Two cans of water-packed tuna, rinsed and flaked, mixed with chopped celery, green onions and reduced-fat mayonnaise. Five half-cup servings at 146 calories each.
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Page 8 of 20
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Recipes and cooking advice.
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Healthy Recipes: Rockport Fish Chowder
Low-fat milk and bottled clam juice keep the fat down in this cod or haddock chowder with onion, celery, carrots, potatoes, thyme and paprika. It makes eight 1-cup servings at 186 calories each, with 6 g total fat and 302 mg sodium.
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Healthy Recipes: Simple Summer Salsa
A reader-submitted avocado and mango salsa with jalapeno, jicama, lime juice and cilantro, left 20 minutes for the flavors to meld. It makes twelve quarter-cup servings at 35 calories each, and the submitter pairs it with lean chicken, egg whites, low-fat chips and high-fiber tortillas.
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Healthy Recipes: Scrumptious meat loaf
An extra-lean ground beef loaf seasoned with tomato paste, peppers, garlic, ginger, nutmeg, orange rind and thyme, then baked at 350 degrees F. Six servings at 193 calories and 9 grams of fat each.
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Healthy Recipes: New Potato Salad
New potatoes are scrubbed, boiled, cooled and quartered, then tossed with olive oil, green onions, black pepper and dried dill and refrigerated. Five one-cup servings at 187 calories and 12 mg sodium each.
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Healthy Recipes: 1-2-3 Peach Cobbler
A peach cobbler that thickens peach nectar, pineapple juice, cinnamon and vanilla with cornstarch, then bakes under a pancake-mix batter topped with nutmeg and brown sugar. Eight squares at 271 calories and 4 g fat each.
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Healthy Recipes: Chicken Gumbo
A one-pot gumbo built on a flour-and-oil roux and low-sodium chicken broth, with chicken breast strips, potatoes, onions, carrots, celery, garlic, bay leaf, thyme and hot pepper, finished with okra. Makes 8 servings of 3/4 cup at 165 calories each.
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Healthy Recipes: Learn to Love Lentils
A cook's argument for lentils as a modestly priced source of protein and fiber: black beluga or Le Puy for salad, split red lentils simmered with curry powder for a fat-free soup, and an Egyptian-style dish topped with zhug, a cilantro and chile hot sauce.
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Healthy Recipes: Herbed Veggie Focaccia Bread
An American Institute for Cancer Research recipe for herbed focaccia on a half whole-wheat dough, topped with mushrooms, plum tomatoes, green pepper, black olives and red onion. AICR notes the tomatoes supply vitamin C and the antioxidant lycopene.
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Healthy Recipes:300-Calorie Summer Risotto
A recipe for Risi e Bisi, the Venetian risotto of short-grain brown rice and green peas with broth, onion, parsley and Parmesan. AICR marks its 300th Health-e-Recipe with a reader contest for a cookbook.
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Healthy Recipes: Grilled Chicken With Green Chile Sauce
Chicken breasts marinated overnight in olive oil, lime juice, oregano and pepper, grilled and served under low-fat sour cream and a blended sauce of tomatillos, onion, garlic, serrano or jalapeno and cilantro. Four servings, each 192 calories with 5 g fat and 220 mg sodium.
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Healthy Recipes: Mousse a la Banana
A blender dessert of low-fat milk, sugar, vanilla and banana folded into plain low-fat yogurt, chilled and garnished with banana slices. Four servings at 94 calories, 1 g fat and 47 mg sodium each. From NIH.
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Healthy Recipes: Quinoa with Mushrooms and Squash
Quinoa simmered in vegetable broth, then folded into sauteed onion, garlic, zucchini, summer squash and crimini mushrooms with cilantro, oregano and cumin. Makes 6 cups at 170 calories per serving, from AICR.
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Healthy Recipes: Chicken and Rice
A one-pot dish of skinned chicken browned in oil, then simmered with tomatoes, peppers, celery, carrot, corn, onion, cilantro and garlic before rice, peas, olives and raisins go in. Taking off the skin cuts saturated fat. Six servings at 448 calories and 352 mg sodium each.
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Healthy Recipes: Vegetables With a Touch of Lemon
Steamed broccoli and cauliflower get a warm sauce of lemon juice, olive oil and garlic, finished with parsley. The NIH recipe yields six half-cup servings at 22 calories and 7 mg sodium each.
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Healthy Recipes: Zucchini Lasagna
Cooked lasagna noodles layer with sliced raw zucchini, no-salt-added tomato sauce, basil and oregano, part-skim mozzarella, fat-free cottage cheese and Parmesan, then bake covered for 30 to 40 minutes. Makes 6 pieces at 276 calories and 380 mg sodium each.
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Healthy Recipes: Corn Chowder
A four-serving chowder that swaps low-fat milk for cream to cut saturated fat, built on corn, potatoes, celery, onion and green pepper and thickened with flour. Each one-cup serving supplies 186 calories and 1 gram of saturated fat.
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Healthy Recipe: Summer Tomato-Rice Casserole
A meatless casserole layering brown rice and a three-cheese blend between slabs of beefsteak tomato, baked covered for 45 minutes and then browned under a panko, garlic and oregano topping. Tomatoes supply lycopene, which research suggests may protect against prostate cancer.
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