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Healthy recipes

Posted by on Apr. 1, 2010 at 9:00 PM
  • 12 Replies

We have a family friendly recipe thread, now how about a thread dedicated to healthy meals?

Low-cal, low-fat, vegetarian, etc.  Please share, I know I could use some new ideas!

by on Apr. 1, 2010 at 9:00 PM
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by on Apr. 1, 2010 at 9:11 PM

Baked Sweet Potato Fries

2-3 sweet potatoes cut into wedges or sticks (your choice to peel or not)

2 Tbls. canola or olive oil

Salt and pepper to taste

Heat oven to 400.  Toss cut sweet potatoes in oil and season to taste.

Arrange in a single layer on a cookie sheet sprayed with cooking spray and bake 30 minutes, turning once halfway through cooking time.  For crispier fries, make sure the fries don't touch each other during baking.

99 cal/svg (approx. 1 potato)

by on Apr. 1, 2010 at 9:18 PM

 This sounds yummy!!!  Thanks for sharing!!!  I passed it onto my mom who is on the hunt for healthy recipes!!!  Keep 'em coming!

by on Apr. 1, 2010 at 9:20 PM

  • Very Vegetarian Chili
  • 1 tablespoon vegetable oil
  • 3 cloves garlic, minced
  • 1 cup chopped onion
  • 1 cup shredded carrots
  • 1 cup chopped green bell pepper
  • 1 cup chopped red bell pepper
  • 2 tablespoons chili powder or prepackaged chili or taco seasoning
  • 1 (28 ounce) can cruched tomatoes
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 (15 ounce) can kidney beans, drained and rinsed
  • 1 (15 ounce) can pinto beans, drained and rinsed
  • 1 (15 ounce) can whole kernel corn, drained
  • 1 tablespoon cumin
  • 1 1/2 tablespoons dried oregano
  • 1 1/2 tablespoons dried basil
  • 1/2 tablespoon garlic powder
  • 1.  Heat the oil in a large pot over medium heat. Cook and stir the garlic, onion, and carrots in the pot until tender. Mix in the green bell pepper and red bell pepper. Season with chili powder or seasoning packet. Continue cooking 5 minutes, or until peppers are tender.

    2.  Stir in the tomatoes with liquid, black beans, kidney beans, pinto beans and corn. Season with cumin, oregano, basil, and garlic powder. Bring to a boil. Reduce heat to medium, cover, and cook 20 minutes, stirring occasionally.

    You can also turn the heat down and simmer for an hour or two; I think the flavors blend a little better that way.

    82 cal/svg (1 svg = ~1/16th total volume)

    by on Apr. 1, 2010 at 9:22 PM


    Quoting eds6619:

     This sounds yummy!!!  Thanks for sharing!!!  I passed it onto my mom who is on the hunt for healthy recipes!!!  Keep 'em coming!

    I think they're awesome when they're a little bit burnt.  Makes them even sweeter.

    by on Apr. 1, 2010 at 9:30 PM

    Vegetarian Spaghetti Sauce

    2 Tbls. extra-virgin olive oil

    1 onion, chopped

    1 stalk celery, finely chopped

    2-3 cloves garlic, chopped

    1 small zucchini, chopped into small pieces

    1 small yellow squash, chopped into small pieces

    1 c. shredded carrots

    1 (28 oz) can crushed tomatoes

    2 Tbls. Italian seasoning

    Salt and pepper, to taste

    Heat oil on medium-high in a large non-stick skillet, then add celery, onions and carrots.  Saute until onions are translucent and celery is tender.  Add zucchini and yellow squash and cook an additional few minutes.  Turn down heat to medium, add garlic, stirring frequently to prevent burning, another minute.

    Add tomatoes, Italian seasoning and salt and pepper to taste.

    Cover and simmer for 20 minutes to an hour.  Serve over your choice of pasta noodles.

    by on Apr. 3, 2010 at 7:06 PM

    Black Bean Veggie Burgers


    2 (16 ounce) can black beans, drained and rinsed
    1 green bell pepper, cut into 2 inch pieces
    1 onion, cut into wedges
    6 cloves garlic, peeled
    2 egg
    1 tablespoon cajun seasoning
    1 tablespoon Thai chili sauce or hot sauce
    1-1/2 teaspoon kosher salt
    1/2 - 1 cup old-fashioned rolled oats.


    1.  Drain and rinse beans and dry them on paper toweling.  Drying them will help keep the burgers from falling apart during cooking.

    2.  If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.

    3.  In a food processor, chop up the oats so they are the consistency of bread crumbs.  Remove from food pro.

    4.  Finely chop bell pepper, onion, and garlic in food processor, then strain through a fine mesh strainer to remove as much moisture as possible. (For the same reason as in Step 1).
    4. Add eggs, cajun seasoning, salt and chili sauce to the food pro and mix briefly. Then add
    the onion mixture, beans and oats and blend into a thick batter.

    5. Divide batter into eight patties.  Freeze the portions you aren't going to bake right away.

    6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.  Add a few extra minutes to baking time if using frozen patties.

    by on Apr. 24, 2010 at 8:35 AM

    Unfried Chicken

    Seasoning Mix:

    1 tsp. dried thyme
    1 tsp. dried basil
    1 tsp. paprika
    1 tsp. black pepper
    1 tsp. oregano
    1 tsp. onion powder
    1 tsp. garlic powder
    1 tsp. salt (optional)

    1 cup corn flakes or old-fashioned oats, crushed

    1/2 cup egg whites (about 3 eggs)

    1 tbsp. nonfat milk

    6 boneless skinless chicken breasts


    1.  Mix seasoning ingredients; combine with corn flakes or oats.
    2.  Blend egg whites with milk in one dish.
    3.  Dip chicken in egg wash to coat.
    4.  Dip chicken in crumb mixture to fully coat.
    5.  Place chicken on a cooling rack, place cooling rack in a jelly roll pan (cookie sheet with
    sides) and bake for 30-35 minutes at 350 degrees.

    by on May. 21, 2010 at 7:58 PM

     I love this! You can make your own tzatziki sauce or buy it.  I use "Cedars tzatziki sauce" I actually prepare the chicken but don't put it on a skewer. instead I stuff everything into a pita.

    Chicken Souvlaki with Tzatziki Sauce

    Cooking Light 
    Chicken Souvlaki with Tzatziki Sauce
    Photo: Karry Hosford

    Chicken Souvlaki features the fresh-tasting combination of lemon juice, garlic, and olive oil that is so prevalent in Greek cuisine. Serve it alongside a Greek salad of chunked tomatoes, cucumber, red onion, and feta cheese. Tzatziki is a traditional Greek yogurt-based sauce flavored with lemon, garlic, and crisp cucumbers. (Try more Greek recipes).

    Yield:2 servings (serving size: 2 skewers and about 1/4 cup tzatziki sauce)


    • Souvlaki:
    • 3  tablespoons  fresh lemon juice
    • 1 1/2  teaspoons  chopped fresh or 1/2 teaspoon dried oregano
    • 2  teaspoons  olive oil
    • 1/2  teaspoon  salt
    • 4  garlic cloves, minced
    • 1/2  pound  skinless, boneless chicken breast, cut into 1-inch pieces
    • 1  medium zucchini, quartered lengthwise and cut into (1/2-inch-thick) slices
    • Cooking spray

    • Tzatziki Sauce:
    • 1/2  cup  cucumber, peeled, seeded, and shredded
    • 1/2  cup  plain low-fat yogurt
    • 1  tablespoon  lemon juice
    • 1/4  teaspoon  salt
    • 1  garlic clove, minced


    To prepare souvlaki, combine the first 5 ingredients in a zip-top plastic bag; seal and shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in refrigerator for 30 minutes, turning once.

    Remove chicken from bag; discard marinade. Thread the chicken and zucchini, alternately onto each of 4 (8-inch) skewers.

    Heat a grill pan coated with cooking spray over medium-high heat. Add skewers; cook 8 minutes or until chicken is done, turning once.

    To prepare tzatziki sauce, combine cucumber, yogurt, 1 tablespoon lemon juice, 1/4 teaspoon salt, and 1 garlic clove, stirring well. Serve the tzatziki sauce with souvlaki.

    Nutritional Information

    219 (19% from fat)
    4.7g (sat 1.3g,mono 2.3g,poly 0.6g)
    Cooking Light, MARCH 2003

    by on May. 21, 2010 at 8:28 PM

    Bump!!! Lol what i make the best is not healthy!!!

    by Robyn on May. 21, 2010 at 9:27 PM

    Thank you!! I love this. I'll see what I can come up with to add to the list! =)


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