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Yield: 4 Servings

8 oz Fresh pasta shells -- or
6 oz Dry pasta shells
1 1/4 lb Fresh spinach
1 lb Chicken breast; boned,
Skinned -- grilled, cut1"
4 md Cloves garlic-chopped fine
1 ts Olive oil -- or
-Vegetable spray
1 c Chicken broth
1/2 ts Nutmeg or mace
Salt and pepper
1/2 c Parmesan -- grated

Cook the spinach in the broth until tender. Drain and reserve broth.
Mash out excess liquid. Cook pasta. Preheat a saute pan or heavy
skillet over medium heat, add the oil or vegetable spray and saute
the garlic, stirring constantly, until it is white. Don't allow it to
brown. Add the spinach and nutmeg or mace, salt and pepper. Add the
chicken pieces to the spinach, stir and turn and add a small amount
of the reserved cooking broth. Stir and turn the spinach until it is
hot, adding broth as necessary. Remove pasta and immediately drain.
Add the shells into the spinach mixture and blend well. Serve
immediately with Parmesan.


Yield: 1 Servings

For appetizers with a lot of style but little fat, phyllo pastries
are a natural. The paper-thin sheets of phyllo dough can be rolled,
folded, shaped, seasoned, or filled in countless ways. In typical
phyllo recipes, however, the layers of dough are freely brushed with
melted butter; when baked, the butter keeps the thin sheets separate,
producing a flaky--and fat-saturated--result. We developed a
technique in which the leaves of phyllo are lightly coated with a
blend of egg white and olive oil. During baking, the egg whites
become crisp while the oil keeps the leaves separate. The low-fat
technique has an unexpected and welcome benefit: the pastries turn
out crisper and less oily than those made with pure fat, and filled
pastires don't become soggy.

Frozen phyllo (or filo or fillo) is available in most supermarkets;
it is also sold fresh in some Greek and Middle Eastern specialty
shops. One pound of dough averages 25 large sheets of pastry. Our
recipes were devloped for full-sized sheets, either 14 by 18 inches
or 12 by 17 inches. These appetizers work beautifully for
entertaining because they can be prepared in advance and refrigerated
or frozen.


Phyllo Dough is easy and fun to work with as long as it doesn't get
soggy or dried out. To avoid these potential hazards:

Thaw frozen phyllo in the refrigerator for at least 8 hours or
overnight; this will prevent damp spots that could cause the sheets of
dough to stick together.

Remove phyllo from refrigerator, and leave unopened at room
temperature for 1 to 2 hours.

Clear a large work surface before removing phyllo from the box.

Carefully unroll sheets onto a dry surface.

Keep sheets of phyllo covered with plastic wrap or wax paper while
you work; if the dough is left uncovered for even a short period of
time, it dries out and breaks into flakes.

Work quickly and with a gentle hand.

From Eating Well, May/June 1993.


Yield: 4 Servings

1 1/2 c Shredded potato (can use
Frozen "Simply Potato"
2 tb Oat flour (or 2T rolled oats
Milled into flour)
1/4 c Chopped onion (or 4T dried
1/4 c Water
pn Salt, fresh ground black

Mix flour and water, add onions and potato. Add a bit more water if
needed to form thick pancake batter. Fry till golden brown with some
darker spots in non-stick pan with a 1/2 second spray of Pam. Serve
with applesauce. Makes 4 large pancakes.

From the Healthy Heart Handbook.

I've had very good results with the plastic bags of frozen Simply
Potato, a shredded potato that is the only one I could find without
added oil. More costly than shredding your own potato, it saves time
and also makes excellent hash browns (add onions, fry in non-stick
pan, no oil).

Putting a little rolled oats into a blender or coffee mill makes oat
flour in a jiffy. No need to go out and buy and store oat flour.


Yield: 4 Sandwiches

----------------------WALDINE VAN GEFFEN VGHC42A----------------------
1 lb Ground chicken or turkey
1/2 c Plain bread crumbs
1/4 c Apple sauce
1/4 c Yellow onion; mince
1/4 c Parsley; chop
1 ts Lea & Perrin
1 ts Lemon juice
Salt and pepper

Combine all ingredients and shape into patties. Grill, broil or saute
about 4-5 minutes per side. Serve with Christina Ferrare's No-Fat


Recipe Books

Yield: 4 Servings

1 lg Plump chicken breast
1/2 c Celery (tops and tender,
-inside stalks)
1/2 md White onion
2 Or 3 peppercorns
2 tb Olive oil
1 Red pepper
1 Yellow pepper
1 1/2 lg Red onions
1/2 c Chopped cilantro leaves
Salt to taste
Pepper to taste

1 lb Bag of pinto beans (red or
8 c Water
Salt to taste
1/4 Onion
1/4 c Olive oil

Poach chicken with celery tops, onions and peppercorns. Cook for
about 15 minutes. Let cool and remove skin. When chicken is skinned,
slice or shred, then saute with olive oil in wok or large skillet
until barely browned around the edges. Next add red and yellow
peppers and red onions. Toss and saute for about 10 minutes. Watch
closely so that peppers don't go limp. Add cilantro leaves. Remove
from heat. Add salt and pepper to taste. Combine with beans (see
below). Place in tortillas, top with salsa and serve.

Cook beans in water for approximately 1 1/2 hours on medium heat.

Make sure that beans are completely covered in water. Stir
occasionally. Beans will absorb liquid and become soft. Add more
water if needed. Add salt when beans are thoroughly cooked. Remove
from heat. Add chopped onion. (Onions will cook from the heat of the
beans.) Drizzle with olive oil. Let sit.

TORTILLAS: Warm six large flour tortillas in microwave on high (in
large zip lock bag to preserve moisture) for about 30 seconds.

SALSA: Two large, peeled and chopped tomatoes.

Serves 4.


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