Healthy Recipes

These are great recipes that our Health Education staff and Student Health Advocates have discovered - We hope students will find them easy to prepare and fun to eat. Bon appetit!

Chicken Breasts Florentine

This recipe makes six servings

2 packages (10 oz. each) frozen chopped spinach
1 cup water
1 1/2 pounds boneless, skinless chicken breasts
1/2 stalk celery
1/2 small onion
1/2 tsp salt
3 TBS flour
1/2 cup skim milk
1/4 cup parmesan cheese
1/8 tsp nutmeg

Preheat oven to 375 degrees. Cook spinach according to package directions. Drain well.
Simmer chicken in water with the celery, onion, and salt until chicken is no longer pink (about 15 minutes).
Remove chicken, reserving 1 cup of liquid and discarding vegetables.
Shake flour with milk in a covered container to prevent lumps. Mix with reserved liquid in saucepan. Cook, stirring constantly, until thickened.
Stir in nutmeg and cheese.
Mix spinach with half of the sauce and spread in a 9x13 pan that has been sprayed with non-stick coating.
Arrange chicken over spinach. Pour remainder of sauce over chicken. Sprinkle top with additional nutmeg, if desired.
Bake, uncovered, for 25-30 minutes or until heated through.

Nutrition per serving: Calories (210); Fat (5g)

Turkey Breast with Cornbread Stuffing

This recipe makes twelve servings

1 (3 pound) boneless, skinless turkey breast
2 teaspoons olive oil
1 1/2 cups finely chopped fresh mushrooms
3/4 cups finely chopped onion
1 clove garlic, minced
Dash of dried thyme
1/4 cup minced fresh parsley
3 tablespoons currants
2 tablespoons chopped pecans
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup unsweetened apple juice
2 tablespoons honey
1/8 teaspoon dried thyme
1 small clove garlic, crushed
Cornbread:
1/4 cup yellow cornmeal
1/4 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon sugar
1/4 cup skim milk
1 tablespoon frozen egg substitute, thawed
1 1/2 teaspoons olive oil

  1. Cornbread: Combine first 4 ingredients in a medium bowl and make a well in the center. Combine milk, egg substitute and oil and add into the well in the dry ingredients. Mix together just until dry ingredients are moistened.
  2. Pour batter into a loaf pan and bake at 400 degrees for 10-12 minutes or until lightly browned. Cool in the pan on a wire rack.
  3. Turkey: Trim fat from turkey and place on waxed paper. Slice breast almost in half horizontally and fold open to enlarge turkey breast. Place wax paper on top and flatten breast to 1/2-inch thickness using a meat mallet or rolling pin.
  4. Stuffing: Add oil to large nonstick skillet and heat over medium heat until hot. Add mushrooms, onion, garlic and dash of thyme. Saute for 5 minutes or until vegetables are tender. Tear cornbread into pieces and process in a blender or food processor into dry crumbs.
  5. Stir in cornbread crumbs, parsley and next 4 ingredients and mix well. Spoon cornbread mixture in center of the turkey breast, leaving a 2-inch border at sides. Tightly roll turkey breast starting with shorter side. Tie turkey breast with string at 2-inch intervals.
  6. Glaze: combine apple juice, honey, 1/8-teaspoon thyme and crushed garlic in a small bowl and mix well. Place turkey breast roll seam side down on a rack in a baking dish and brush with apple juice mixture.
  7. Shield turkey breast with foil and bake at 325 degrees for 1 hour, basting frequently with apple juice mixture.
  8. Uncover and bake another 30 minutes or until meat thermometer reads 170 degrees.
  9. Remove string and let roll stand for 10 minutes before cutting into 12 slices.

Nutrition per serving: Calories (200); Fat (3g); Cholesterol (70mg); Sodium (192mg)

White Beans and Rigatoni

This recipe makes five servings

8 ounces of rigatoni or large tube pasta
1/2 cup of chopped onion
1 garlic clove, minced
1 tablespoon olive oil
1 package (8 ounces) sliced fresh mushrooms
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
1 can (14 and 1/2 ounces) diced tomatoes, undrained
2 tablespoons minced fresh sage
1/4 teaspoon pepper
2 cups chopped kale
1/4 cup shredded Parmesan cheese

  • Cook pasta according to package directions
  • In a large saucepan, saute onions and garlic in oil until tender
  • Add mushrooms, stir, and cook about 5 minutes longer or until mushrooms are almost tender
  • Stir in the beans, tomatoes, sage, sale and pepper, and bring to a boil
  • Reduce heat, simmer, uncovered for 5 minutes
  • Stir in the kale and return to boil
  • Cover and cook for 3-4 minutes or until kale is wilted and tender
  • Drain pasta; add to bean mixture and heat through
  • Sprinkle with Parmesan cheese
Nutrition per serving: Calories (319); Fat (6g); Cholesterol (3g); Sodium (537mg); Carbohydrates (55g); Fiber (8g); Protein (14g)

Chicken Noodle Soup

This recipe makes eight 12oz servings

3/4 pound boneless, skinless chicken breast (app. 3 medium breasts) cut into 1/2 inch pieces
2 medium celery stalks, sliced
2 medium carrots, sliced
1 medium onion, chopped
2 cloves garlic, finely chopped
4 (14.5 oz) cans reduced sodium chicken broth
1 cup frozen peas
1 teaspoon dried parsley
1 teaspoon dried thyme
1 bay leaf
1 cup uncooked rotini (or favorite pasta)

  1. Heat all ingredients except pasta in a large soup pot over high heat to boiling, stirring occasionally.
  2. Stir in pasta and return to boil, stirring occasionally.
  3. Reduce heat and cook uncovered for 10-15 minutes, stirring occasionally until pasta and vegetables are tender.
  4. Remove from heat and discard bay leaf.

Nutrition per serving: Calories (157); Total Fat (1g); Saturated Fat (trace); Cholesterol (25mg); Sodium (490mg); Carbohydrates (16g); Protein (22g); Dietary Fiber (2g)

Turkey Burgers

This recipe makes four servings. To make sure the burgers are fully cooked, cut one burger open - if it's still pink in the middle, keep cooking till it's no longer pink.

1 1/2 pounds (675g) lean ground turkey
1/4 cup (60ml) whole wheat bread crumbs
2 cloves garlic, minced
1 teaspoon (5ml) hot sauce - optional
1 teaspoon (5ml) extra virgin olive oil
Pepper to taste

  1. In a large bowl, combine the turkey, bread crumbs, garlic, hot sauce, and pepper. Mix well with your hands. Form the mixture into four patties.
  2. In a skillet, warm the oil over medium heat. Cook the burgers in the oil for 5 minutes per side, or until they're done (no longer pink in the middle).

Nutrition per serving: Calories (283); Fat (15g); Protein (31g); Carbohydrates (5g); Cholesterol (135mg); Sodium (218mg)

Burger Tips

  • In most recipes, ground turkey is a great substitute for ground beef. Lean ground turkey usually contains less fat than lean ground beef.
  • We didn't use egg in this recipe because we think it adds unnecessary bad stuff (like cholesterol). But that comes with a price tag: these burgers may crumble a little if you're not careful with them. If you want burgers that are easier to handle and you don't mind a little extra cholesterol, try adding an egg or two (or just the egg whites) to the recipe.
  • When freezing leftover raw ground beef, mold it into hamburger patties first. You can then defrost only the amount you need.

This recipe taken from "The Healthy College Cookbook", Nimetz, Stanley, Starr: 1999.

Chicken Wraps

This recipe makes four servings.

2 medium tomatoes, seeded and chopped
1 (4 ounce) can diced green chilies
2 green onions, sliced
1 tablespoon chopped fresh cilentro
1 teaspoon olive oil
2 boneless, skinless chicken breasts, cut into 1-inch pieces
2 tablespoons water
2 teaspoons dried minced onion*
1 teaspoon chili powder*
1/2 teaspoon crushed red pepper flakes*
1/4 teaspoon dried oregano*
1/2 teaspoon dried minced garlic*
1/2 teaspoon ground cumin*
4 large fat free flour tortillas

* these seasonings replace 1 packet of taco seasoning mix

  1. In a large bowl, combine tomatoes, chilies, green onions and cilentro and set aside.
  2. Heat oil in a large nonstick skillet until hot.
  3. Add chicken and brown for about 2 minutes.
  4. Add water and seasonings and continue to cook until chicken is no longer pink inside.
  5. Add tomato mixture and continue cooking over medium heat until liquid is absorbed.
  6. Place 1/4 of filling in the center of each tortilla, fold the bottom and sides over the filling.

Nutrition per serving: Calories (220); Fat (1g); Saturated Fat (1g); Protein (30g); Carbohydrates (17g); Cholesterol (68mg); Sodium (248mg); Fiber (7g).

Pita Pocket Tofu Avocado Sandwich

This recipe makes two servings

1/2 avocado
Fresh tofu (water package)
Pita bread pockets (can be wheat or white)
Pepper or salt (if desired)
1/4 cup lemon juice or a drizzle of Italian salad dressing

  1. Cut 1/2 an avocado into slices and put in bowl.
  2. Use equal amounts of tofu and place in bowl.
  3. Mash with spoon until combined (light green color).
  4. Add salt or pepper to taste.
  5. Add lemon juice or Italian salad dressing to mixture.
  6. Toast pita pocket in oven or toaster oven.
  7. Stuff pita pocket with tofu/avocado mixture.

Baked Potatoes with Vegetarian Chili

This recipe makes eight servings (potato and 6 ounces chili topping)

8 large baking potatoes
1 1/3 cups sliced fresh mushrooms
1/2 cup chopped onion
1/3 cup chopped green pepper
1 clove garlic, minced
1 16oz. can kidney beans, drained and rinsed
1 14.5oz. can reduced-sodium stewed tomatoes, drained
1/4 teaspoon ground cumin
1/8 teaspoon whole oregano
1/8 teaspoon ground red pepper
1/8 teaspoon pepper
1/8 teaspoon hot sauce
1/2 cup shredded reduced-fat Monterey jack cheese
2 tablespoons sliced green onions

  1. Wash potatoes and pierce several times with a fork.
  2. Bake at 400 degrees for 1 hour or until soft.
  3. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot.
  4. Add mushrooms, onion, green pepper and garlic, saute until tender.
  5. Stir in beans and next 6 ingredients and cook over medium-low heat until heated through.
  6. Cut a slit in each potato and squeeze ends with fingers to fluff pulp.
  7. Spoon chili mixture evenly into potatoes and sprinkle with cheese.
  8. Serve with fat-free sour cream if desired.

Beef Burrito

This recipe makes four servings

10 ounces lean ground beef
1/4 cup drained canned diced mild green chilies
1 can (14 1/2 ounces) Mexican-style diced tomatoes, drained
1 package (10 ounces) frozen whole kernel corn
1/2 cup chopped onion
1 tablespoon chili powder
3 cloves garlic, finely chopped
1 teaspoon ground cumin
Nonstick cooking spray
4 (6-inch) flour tortillas

  1. Spray large nonstick skillet with cooking spray
  2. Heat over medium-high heat until hot
  3. Add beef, onion and garlic
  4. Cook and stir 5 minutes or until beef is no longer pink
  5. Add tomatoes, corn, chilies, chili powder and cumin
  6. Cook 5 minutes or until heated through, stirring occasionally
  7. Spoon beef mixture evenly down center of each tortilla and fold bottom of tortilla over

Nutrition per serving: Calories (338); Fat (11g); Cholesterol (44 mg); Sodium (333mg)