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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: 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.


Yield: 36 Servings

-dorothy cross tmpj72b
-part 1:
1/2 c Soy flour
1/2 c Whole wheat flour
1/2 c Unbleached all-purpose flour
2 tb Wheat germ
2 tb Powdered milk
2 tb Unprocessed bran
1 tb Baking powder
1/2 ts Baking soda
1/4 ts Salt
Grated peel of 1 orange
-part 2:
2 ea Eggs; separated
1/2 c Plain yogurt
1/4 c Oil
1 tb Molasses
1 tb Honey
1 1/2 c Orange juice

Combine the first 10 ingredients. Reserve the egg whites and add the
egg yolks and the remaining ingredients to the flour mixture in a food
processor, blend well. Beat the egg whites until stiff; fold into the
pancake mixture. Cook on a 300 degree griddle, for 2-1/2 minutes on
one side and 1 minute on the other. Makes about 36 3-inch cakes.


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