Here are a few healthy recipes by some of the best chefs.
Healthy Recipe by Cheryl Forberg, author of “Flavor First: Cut Calories and Boost Flavor with 75 Delicious, All-Natural Recipes” (Rodale, 2011).
Makes 4 servings.
Roasted Tomatillo Salsa
1 pound tomatillos, husks removed, rinsed
1 cup canned no-salt-added fire-roasted diced tomatoes
1 red bell pepper, roasted, peeled and coarsely chopped
1/2 cup coarsely chopped cilantro
1 tablespoon lime juice
2 teaspoons chopped garlic
1 teaspoon chipotle purée, optional (see recipe below)
1/2 teaspoon salt
Preheat the broiler or grill. Broil or grill the tomatillos until their skins blister and just begin to char, about 5 minutes. Set aside to cool for about 10 minutes.
Combine the tomatillos, tomatoes, roasted pepper, cilantro, lime juice, garlic, chipotle purée (if desired) and ½ teaspoon salt in a food processor. Pulse until the ingredients are finely chopped but not puréed. Season to taste with additional salt.
1 (7-ounce) can chipotle chili peppers in adobo sauce
1/4 cup water
Purée the contents of the can and the water in a blender or food processor until smooth. Transfer to a glass jar and store in the refrigerator. The purée keeps refrigerated for 1 month or more.
8 ounces canned whole shrimp, drained
1 ripe Hass avocado, diced
1 cup diced cucumber (unpeeled)
1/2 medium red bell pepper, diced
1-2 tablespoons chopped cilantro
1/3 cup roasted tomatillo salsa (recipe above) or your favorite salsa
2 teaspoons lime juice
1 teaspoon chipotle purée (recipe above)
1/2 teaspoon salt, optional
Combine the shrimp, avocado, cucumber, bell pepper and cilantro in a bowl and gently toss. Combine the salsa, lime juice and chipotle purée in a small bowl. Stir well and add to the shrimp mixture. Season with salt, if desired. Toss gently. Serve immediately or refrigerate for up to 1 day.
Per 3 1/2 ounces: 120 calories; 9 g fat; 5 g carbs; 13 g protein; 2 g fiber; and 300 mg sodium.
Healthy recipe by Jocelyn, a contributor to www.Allrecipes.com.
Makes 6 servings.
6 ears corn, husks and silk removed
1 bunch asparagus spears, trimmed and cut into 1-inch pieces
1 (7-ounce) jar roasted sweet red peppers, drained and chopped
2 cloves garlic, minced
6 basil leaves, chopped
1 tablespoon olive oil
1 tablespoon balsamic vinegar
Salt and black pepper to taste
Preheat an outdoor grill for medium-low heat and lightly oil grate. Place the ears of corn on the grill and cook until the kernels are tender, about 10 minutes, turning frequently. Remove the ears from the grill and cool. Cut the kernels off the cobs.
Fill a large saucepan with lightly salted water and bring to a boil over high heat. Add the asparagus and cook until just tender, about 1 minute. Drain in a colander and rinse immediately under cold running water until well chilled. Set aside.
Combine the corn, asparagus, roasted peppers, garlic, basil, olive oil and balsamic vinegar in a large bowl; season with salt and pepper to taste. Serve at room temperature or chilled.
Per per serving: 174 calories; 4 g fat; 34.5 g carbs; 5.4 g fiber; and 6.4 g protein.
Recipe by EatingWell Test Kitchen for EatingWell Magazine/eatingwell.com.
Makes 6 servings.
8 cups finely diced seedless watermelon (about 6 pounds with the rind)
1 medium cucumber, peeled, seeded and finely diced
1/2 red bell pepper, finely diced
1/4 cup chopped fresh basil
1/4 cup chopped flat-leaf parsley
3 tablespoons red-wine vinegar
2 tablespoons minced shallot
2 tablespoons extra-virgin olive oil
3/4 teaspoon salt
Mix watermelon, cucumber, bell pepper, basil, parsley, vinegar, shallot, oil and salt in a large bowl. Purée 3 cups of the mixture in a blender or food processor to the desired smoothness; transfer to another large bowl. Purée another 3 cups and add to the bowl. Stir in the remaining diced mixture. Serve at room temperature or chilled.
Per per 1-cup serving: 116 calories; 5 g fat; 18 g carbohydrate; 2 g protein; and 2 g fiber.
Notes: Active time: 20 minutes. To make ahead: Cover and refrigerate for up to 1 day. Nutrition bonus: Vitamin C (110 percent daily value), Vitamin A (45 percent daily value).
Healthy Recipe by Dr. Janet Brill, author of “Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease” (Three Rivers Press, 2011).
Makes 6 servings.
1 1/2 cups quick-cooking oats
3/4 cup fat-free vanilla yogurt, such as Dannon Light and Fit
1/2 cup orange juice
1 tablespoon honey
3/4 cup fresh raspberries
3/4 cup diced strawberries
1/2 cup fresh blueberries
1/2 medium apple, peeled, cored and coarsely grated
3 tablespoons ground flax seed
1/4 cup chopped walnuts
1/4 teaspoon ground cinnamon
In a large bowl, combine the oats, yogurt, orange juice and honey. Let stand 5 minutes. Gently fold in the raspberries, strawberries, blueberries, apple, flax seed and walnuts. Sprinkle with cinnamon. Cover and refrigerate overnight. Serve cold.
Per per ½ -cup serving: 202 calories; 7 g fat; 31 g carbs; 7 g protein; and 6 g fiber.