Easy and Healthy Recipes

Tomato and Cheese Salad
Ingredients (1 serving):
1 medium Tomato, sliced
1-2 slices Part-skim mozzarella cheese, cut into smaller slices
½-1 tbsp Balsamic vinegar
½-1 tbsp Olive Oil
To taste Salt and pepper

Directions:

  1. Place slices of cheese on top of the tomato slices.
  2. Drizzle with vinegar and oil. 
  3. Season with salt and pepper to taste.

Baker
Ingredients (1 serving):
1 medium Russet potato
1 desired topping combination: 

(Select one combination from below, use 2-4 tablespoons of each ingredient listed)

  1. Shredded cheddar cheese, canned kidney beans, and salsa.
  2. Chopped steamed broccoli and cheddar cheese.
  3. Spaghetti sauce and shredded mozzarella cheese.

Directions: 

  1. With a fork, prick several holes into the potato. Bake uncovered potato in microwave 4-6 minutes or wrap potato in foil and place in toaster oven on 400 degrees for 30-40 minutes. 
  2. Remove from oven, slice potato open, and scoop on desired topping combination.

Pasta Salad
Ingredients (1 serving):
1 cup Any shaped pasta
½ - 1 cup Fresh vegetables cut into ½-1 inch chunks (broccoli, tomatoes, zucchini, bell peppers, etc.)
1-2 tbsp Black olives, sliced (optional)
2 -4 tbsp Italian salad dressing

Directions:

  1. Cook pasta according to package instructions, drain well and cool.
  2. Wash and cut vegetables.
  3. In a bowl, mix together pasta, vegetables, olives, and Italian salad dressing.
  4. Refrigerate for 1-3 hours or eat when pasta is still warm.

Personal Pizza
Ingredients (1 serving):
1 crust Select one: small boboli, pita bread, flat bread, english muffin, bagel (sliced in half)
¼ - ½ cup Pizza or pesto sauce
¼ - ½ cup Part-skim mozzarella cheese, shredded
¼ - ½ cup Vegetables, sliced into ¼ inch pieces

Directions:

  1. Place choice of crust on a plate. 
  2. Smear a thin layer of pizza sauce on the crust. 
  3. Top with cheese and desired vegetables.
  4. Microwave pizza about 45-60 seconds. Or remove from plate and bake in a toaster oven, 5-7 minutes, at 350 degrees.

“Stir Fried” Vegetables and Rice
Ingredients (1 serving):
1-2 servings Instant rice
½-1 cup Frozen or fresh stir fry vegetables
1-4 tsp Soy sauce or tamari

Directions:

  1. Cook instant rice according to package directions.
  2. Put 2-4 tablespoons of water in a covered casserole dish. Add vegetables. Cook in microwave until tender and warm (2-4 minutes for fresh and 4-6 minutes for frozen).
  3. Drain vegetables. 
  4. Mix together rice, vegetables, and soy sauce (season to taste). 

Three Bean Salad
Ingredients (2-4 servings):
1 15 oz. can Kidney beans, drained
1 15 oz. can Garbanzo beans, drained
1 15 oz. can Green beans, drained
¼ cup Red wine or balsamic vinegar
1 tbsp Parsley (dried)
¼ tsp Onion powder
¼ tsp Garlic power

Directions:

  1. Combine the beans in a large bowl.
  2. Add remaining ingredients and mix well.

Baked Ziti
Ingredients (2 servings):
½ - 1 cup Low fat ricotta cheese
½ - 1 cup Part-skim mozzarella cheese
½ lb Ziti
2-3 cups Spaghetti sauce
1-2 tbsp Grated parmesan cheese

Directions:

  1. Cook ziti as directed on package, drain well.
  2. Combine ziti, ricotta, and mozzarella cheese.
  3. Spread half of ziti mixture into bottom of large casserole dish.
  4. Pour ½ of the sauce and ½ of the grated parmesan cheese over ziti.
  5. Add the rest of the ziti mixture into the casserole dish.
  6. Pour ½ of the sauce and ½ of the grated parmesan cheese over ziti.
  7. Cover casserole dish with foil (if using oven to bake) or plastic wrap (if using microwave).
  8. Bake in the oven at 350 degrees for 25 minutes, remove foil, and continue to bake for another 15 minutes. Or, cook in microwave 2-5 minutes until the mozzarella cheese melts.

Veggie Roll-ups
Ingredients (1 serving):
1 large Flour tortilla
¼ cup Hummus
1-2 tbsp Feta cheese
1-2 Scallions, chopped
¼ cup Lettuce
¼ cup Cucumber, chopped

Directions:

  1. Spread hummus and sprinkle cheese on tortilla.
  2. Top with vegetables.
  3. Roll up tortilla.

Peanut Noodles
Ingredients (1 serving):
1 cup Pasta
4 Scallions, chopped
1 cup Cooked peas, carrots, celery, peppers, etc.
¼ cup Peanut butter
2-4 tbsp Soy sauce or tamari
1 tsp Garlic powder
¼ tsp Black pepper

Directions:

  1. Cook pasta as directed on package, drain well.
  2. In a large bowl, blend together peanut butter, soy sauce, and spices.
  3. Add pasta to bowl, stir. Pour in vegetables, mix well.

Hot Pasta with Vegetables
Ingredients (1 serving):
½- ¾ cup Spaghetti sauce
1 cup Pasta, any shape
½ - 1 cup Vegetables (broccoli or zucchini)
1-2 tbsp Mozzarella cheese

Directions:

  1. Cook pasta as directed on package.
  2. While the pasta is cooking, chop up the vegetables into ½ inch chunks.
  3. Add the vegetables to the pasta during the last minute of cooking time.
  4. Drain the pasta and vegetables.
  5. In a bowl, mix pasta and sauce together, top with cheese.

Soft Bean Tostada
Ingredients (2 servings):
2 Small flour tortillas
1 15oz can Refried beans or whole pinto or black beans
½ cup Cheddar cheese, grated
½ cup Salsa
½ cup Iceberg lettuce or salad greens, chopped
½ cup Tomatoes, chopped

Directions:

  1. Heat beans in a covered plate/dish in the microwave for about 1 minute.
  2. Heat the tortillas in the microwave for 20-30 seconds.
  3. Spread desired amount of beans onto each tortilla.
  4. Top with cheese, lettuce, salsa, and tomatoes.
  5. Fold tortilla.

Taco Salad
Ingredients (1 serving):
1 cup Tortilla chips (baked or regular)
½-1 ½ cups Salad greens
½ cup Kidney beans
¼ cup Cheddar cheese, grated
¼ cup Tomato, chopped
¼ cup Cucumber or avocado, chopped
¼ cup Salsa

Directions:
  1. Layer ingredients as listed.
  2. Top with salsa.

Optional Ingredient: for all of these recipes, meat eaters can add chopped or sliced deli meats, or add cooked and then chopped chicken breast (prepare in the toaster oven or microwave).