Healthy Recipes

Below are a variety of healthy recipes for you to use in your wellness adventures. 

If you would like to share a recipe you have enjoyed please send it to kferguson@clark.edu.

Recipe Categories

Desserts

Diabetic

Gluten Free

Main Dish

Meatless

Sides

Desserts

Poached Pears

Source: Mayo Clinic

Dietitian's tip:

Poaching involves gently simmering ingredients in water or a flavorful liquid. In this recipe, pears are simmered in orange and apple juice. The pears retain their shape, making this an elegant complement to any meal.

Serves 4

Ingredients

• 1 cup orange juice
• 1/4 cup apple juice
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 4 whole pears
• 1/2 cup fresh raspberries
• 2 tablespoons orange zest

Directions

1. In a small bowl, combine the juices, cinnamon and nutmeg. Stir to mix evenly.
2. Peel the pears and leave the stems. Remove the core from the bottom of the pear. Place in a shallow pan. Add the juice mixture to the pan and set over medium heat. Simmer for about 30 minutes, turning pears frequently. Don't boil.
3. Transfer the pears to individual serving plates. Garnish with raspberries and orange zest and serve immediately.

Nutritional Analysis per Serving:

Serving size: 1 pear

Total fat 0.5 g ~ Calories 140 ~ Protein 1 g ~ Cholesterol 0 mg ~ Total carbohydrate 34 g ~ Dietary fiber 2 g ~ Monounsaturated fat Trace ~ Saturated fat Trace ~ Trans Fat 0 g ~ Sodium 9 mg ~ Sugars 0 g

Diabetic

Grilled Asian Salmon

Source: Mayo Clinic

Dietician’s Tip:

Salmon is an excellent source of heart-healthy omega-3 fatty acids.

Serves 4

Ingredients

• 1 tablespoon sesame oil
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon fresh ginger, minced
• 1 tablespoon rice wine vinegar
• 4 salmon fillets, each 4 ounces

Directions

1. In a shallow glass dish, combine sesame oil, soy sauce, ginger and vinegar. Add the salmon and turn to coat all sides. Refrigerate for 30 to 60 minutes, turning occasionally.
2. Lightly oil grill and then heat to medium-high heat. Place salmon on grill and cook 5 minutes a side. Fish is ready when a knife blade inserted into the center reveals that the pink flesh is almost opaque. Serve warm.

Nutritional Analysis per Serving:

Serving size: One fillet

Calories 185 ~ Total fat 9 g ~ Saturated fat 2 g ~ Trans Fat Trace ~ Monounsaturated fat 3 g ~ Cholesterol 57 mg

Gluten Free

Wild Rice Pilaf with Cranberries and Apples

Source: Mayo Clinic

Dietitian's tip:

Not a true rice, wild rice is the unpolished kernels of a wild grass native to the Great Lakes area. Wild rice requires boiling in a larger quantity of water than regular rice.

Serves 8

Ingredients

• 1/4 cup slivered almonds
• 3 cups water
• 1 1/2 cups wild rice, rinsed and drained
• 1/2 cup dried cranberries, no sugar added
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon sugar
• 2 Granny Smith apples, cored and diced

 Directions

1. Heat the oven to 325 F. Lightly coat a baking sheet with cooking spray.
2. Spread the almonds on the baking sheet and bake, stirring occasionally, until golden and fragrant, about 10 minutes. Transfer immediately to a plate to cool.
3. In a medium saucepan, bring 3 cups of water to a boil. Add the rice. Reduce heat and cover. Keep adding water as necessary to prevent the rice from drying out. Simmer until the rice is tender, about 45 to 60 minutes. Pour through a fine-mesh strainer to drain. Return the rice to the saucepan and stir in the dried cranberries. Cover and set aside.
4. In a small bowl, whisk together the oil, vinegar and sugar.
5. In a large bowl, combine the rice and diced apples. Add the oil mixture and toss to coat evenly. Serve warm or cold on individual plates. Top with toasted almonds.

Nutritional Analysis Per Serving:

Serving size: About 1 cup

Main Dish

Pasta with Grilled Chicken, White Beans and Mushrooms

Source: Mayo Clinic

Serves 4

Dietitian's tip:

White beans get their name from their light color. You can use any variety in this recipe, including marrow beans, Great Northern beans or navy beans. White beans are a good source of many nutrients, including iron, folate, magnesium, phosphorus and potassium.

Ingredients

• 2 boneless, skinless chicken breasts, each 4 ounces
• 1 tablespoon olive oil
• 1/2 cup chopped white onion
• 1 cup sliced mushrooms
• 1 cup white beans, cooked
• 2 tablespoons chopped garlic
• 1/4 cup chopped fresh basil
• 12 ounces uncooked rotelle pasta
• 1/4 cup Parmesan cheese
• Ground black pepper, to taste

Directions

1. Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
2. Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
3. In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and sauté until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.
4. Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
5. Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.
6. Divide the pasta among the plates. Garnish each with 1 tablespoon Parmesan cheese and black pepper. Serve immediately.

Nutritional Analysis Per Serving:

Meatless

Cucumber Pineapple Salad

Source: Mayo Clinic

Dietitian's tip:

Pineapple contains an enzyme called bromelain that breaks down protein in milk, meat and gelatin. This makes fresh pineapple perfect for marinating meats but makes salads containing sour cream or cottage cheese watery. Canned or cooked pineapple can be used, however, because it's heated and the enzyme is destroyed.

Serves 4

Ingredients

• 1/4 cup sugar
• 2/3 cup rice wine vinegar
• 2 tablespoons water
• 1 cup fresh pineapple, peeled, cored and cut into 1/4-inch pieces
• 1 cucumber, peeled and thinly sliced
• 1 carrot, peeled and julienne
• 1/3 cup thinly sliced red onion
• 4 cups torn salad greens
• 1 tablespoon sesame seeds, toasted

Directions

1. In a heavy saucepan, bring the sugar, vinegar and water to a boil. Stir constantly until reduced to about 1/2 cup, about 5 minutes. Transfer to a large bowl and place in the refrigerator until cool. Add the pineapple. Cover and return to the refrigerator for 1 hour.
2. Add the cucumbers, carrots and red onions to the pineapple mixture. Toss well.
3. To serve, divide the salad greens among individual plates. Top with the pineapple mixture and sprinkle with toasted sesame seeds. Serve immediately.

Nutritional Analysis Per Serving:

Sides

Roasted Asparagus and Wild Mushrooms

Source: Mayo Clinic

Dietitian's tip:

Asparagus should be cooked until it is al dente, which takes only a few minutes.

Serves 4

Ingredients

• 1 pound asparagus, cut into 1-inch pieces
• 2 cups morel or other mushrooms, cut into quarters
• 1 teaspoon olive oil
• 2 tablespoons balsamic vinegar
• Zest of one lemon
• 1 teaspoon black pepper

Directions

1. Combine all ingredients in a glass bowl or large sealable food bag. Toss to coat. Let marinate for 1 to 2 hours in the refrigerator.
2. Turn on broiler to high. Cook for 2 to 3 minutes, turning vegetables over once or until lightly browned.

Nutritional Analysis per Serving:

Serving size: 1 cup

Total carbohydrate 8 g ~ Sodium 11 mg ~ Saturated fat 0.2 g ~ Total fat 1 g ~ Cholesterol 0 ~ Protein 4 g ~ Monounsaturated fat 1.3 g ~ Calories 57