Tasty Healthy Recipes

WHY
505 Eighth Avenue, 21st Floor
New York, NY 10018
Phone: (212) 629-8850
www.worldhungeryear.org; why@worldhungeryear.org
 Tasty, Healthy Recipes Notes

The tasty, healthy recipes in this booklet can help you take control
of your health. It provides you with simple tips and ideas on eating
well. The goal of this resource is to help you make the best use of
common food items to create wholesome meals. Fresh foods are
best, but canned and frozen can be healthy as well. It also includes
tips for healthy living if you have high blood pressure (hyperten-
sion), diabetes or heart problems. All of these recipes can be used
for any diet. The following recipes are only a small sample of what
is available. You can find additional healthy recipes in the websites
located at the end of the booklet.

Remember, it doesn’t take much to make a good, healthy meal.

Follow the recipe’s directions and have everything ready before
you begin. Feel free to change ingredients to satisfy your taste or
lifestyle. Some substitutions have already been listed. Good luck
and have fun!

This booklet of recipes was compiled by Mehreen Husain,

National Hunger Clearinghouse Program Assistant.

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 Notes Main Recipes

Chicken Rice Casserole

• 6-8 boneless, skinless breast halves (or

other cuts of meats)
• 1 1/2 cup uncooked rice (not instant)
• 1/2-1 stick melted (unsalted) butter
• 1 can each cream of celery, cream of
mushroom & cream of chicken soup
• 2 cups water

Directions:
Pour rice in bottom of ungreased 9x13 or
medium size pan. Mix butter, soups and
water. Pour half of soup mixture over rice and
stir to coat. Smooth down and place chicken
on top. Pour remaining soup mixture over all.
Bake at 275 uncovered for 3 hours.

Source: AOL Hometown; Food Bank recipes, posted by GayleStl@aol.com;

hometown.aol.com/csladmis/semwomanrecipes.htm

18 3
 Bean Pasta Stew Additional Resources
• 2 cans pinto beans or navy beans,
rinsed and drained (any other beans can
You can obtain many more delicious and healthy recipes by visiting the following
be used)
web addresses:
• 1 can Italian-style stewed tomatoes
- undrained • USDA Recipe Finder Database:
http://recipefinder.nal.usda.gov/
• 1 can ready-to-serve chicken broth
• The Greater Boston Food Bank’s Nutrition Department:
• 1 package frozen cut green beans
http://www.gbfb.org/content/main.cfm?sca_id=57&cu_id=567
- thawed
• Food Bank of the Southern Tier:
• 2 medium stalks celery - sliced
http://www.foodbankst.org/index.asp?pageId=92
• 1 1/2 teaspoon Italian seasoning
• The Rhode Island Community Food Bank:
• 1/2 cup uncooked small pasta shells http://www.rifoodbank.org/matriarch/MultiPiecePage.asp_Q_PageID_E_32_
or elbow macaroni A_PageName_E_FoodforThought#
• Grated Parmesan cheese - if desired • The Food Bank of Northeast Georgia:
http://www.foodbanknega.org/Recipes/recipepage.htm
Directions: • Maryland Food Bank:
Heat all ingredients except pasta and cheese to boiling in 3-quart saucepan; http://www.mdfoodbank.org/site/pp.asp?c=ahKKI2PKIsE&b=218196
reduce heat to low. Stir in pasta. Cover and simmer (until it slightly bubbles up)
• Lowcountry Food Bank:
about 15 minutes, stirring occasionally, until pasta is tender. Serve with cheese.
http://www.lowcountryfoodbank.org/eatwell.asp
4 servings

Source: CDKitchen, Inc.;

30minutemeals.cdkitchen.com/recipes/recs/348/Bean-Pasta-Stew86979.shtml If are looking for more information on specific conditions, please visit the
following links:

• The American Diabetes Association

http://www.diabetes.org/home.jsp
• The National Hypertension Association
http://www.nathypertension.org/site/main.html
• The American Heart Association
http://www.americanheart.org/presenter.jhtml?identifier=1200000

4 17
Heart Healthy Tips: Oriental Chicken Salad

• Try to choose whole wheat and whole grain breads and cereals high in fiber.
• Try to eat five or more servings of fruits and vegetables a day. A small apple
or pear is a serving. The size of a deck of cards would be a serving of
cooked vegetables.
• Try to drink low-fat and non-fat milk or dairy products.
• Eat a moderate amount of protein. This means 15% or 300 calories from
your total calories should come from meat, fish, eggs, nuts, or beans.
• Stay away from sweets, soda and candy. Try 100% fruit juices mixed
with water.
• Lightly baked chicken nuggets (other chicken pieces would also be fine)
• 1 can of well-drained mandarin oranges
• crushed instant noodles
• Italian (or other) salad dressing
• Salad greens (lettuce, spinach, green onions, cilantro, leafy lettuce, sprouts,
etc.)
• lightly toasted almond slivers (optional)
Directions:
Toss all ingredients together in a large bowl.
Source: AOL Hometown; Food Bank recipes, posted by GayleStl@aol.com;
hometown.aol.com/csladmis/semwomanrecipes.htm

Spicy Bean Burgers

• 1 yellow onion, chopped

• 1 tomato, chopped
• 1 jalapeno chili pepper, seeded and chopped
• 1 clove garlic, minced
• 1 teaspoon chili powder
• 1 16-oz can kidney beans, drained
• 4-6 tablespoon barbecue sauce
• 1/3 to 2/3 cup bread crumbs

Directions:
Put onion, tomato, pepper, and garlic in skillet and stir-fry until beginning to
caramelize/ brown. Stir in chili powder and remove skillet from heat. In a bowl,
mash beans. Add onion mixture and barbecue sauce, to taste. Add bread crumbs,
enough so the mixture can be formed into patties that hold together. Grill or dry
fry in nonstick pan.
16 5
Source: About.com- Free Healthy Vegetarian Recipes newsletter.
 Orzo with Lentils and Tomatoes Tips For Your Lifestyle
• 2 tablespoons olive oil
• 1 medium onion, sliced High Blood Pressure (Hypertension):
• 2-4 cloves garlic, minced If you have high blood pressure you probably know to stay away from foods
that have a lot of salt or sodium. Here are some tips on how to eat less salt and
• 1/4 teaspoon red pepper seed (optional) sodium:
• 1 cup dried lentils, rinsed
• Do not cook with salt or add salt to food.
• 3 cups water
• Season food with no-salt seasonings such as dried or fresh herbs, pepper,
• 1 cup orzo (rice or short macaroni-type or other seasonings made without added sodium. Stay away from soy
pasta) sauce.
• 1 can diced tomatoes • Rinse canned foods with water before cooking or eating to remove some of
• 1-2 teaspoons dried thyme the sodium. This works well with canned fish or beans.
• 1 teaspoon sea salt • Use “no salt added” or “low sodium” canned or frozen vegetables.
• Stay away from convenience products like Rice-a-Roni, canned or frozen
Directions: entrees, prepared macaroni and cheese, and Hamburger Helper.
Heat olive oil in a heavy 5 quart pot with a lid. Add the onions and garlic and
sauté (stir fry) until onions are transparent. Rinse the lentils and add to onion • Stay away from cured, processed, or smoked meats such as sausage, ham,
and garlic. Add the water, bring to a boil, and lower heat, cover and simmer (until corned beef, lunchmeat, and hot dogs.
slightly bubbles up) for 25 minutes. Stir occasionally. Add the orzo and tomatoes.
Add the red pepper (if using), thyme, salt, and black pepper. Stir well. Bring to Diabetes:
a boil again. Lower heat and simmer 25 more minutes. Check after about 10-15
minutes. If all the liquid is absorbed and the lentils and/ or orzo are not yet soft, • Eat about the same amounts of food each day.
add some extra water. The amount of liquid needed will vary. • Eat your meals and snacks at about the same times each day.
5 servings
• Try not to skip meals and snacks.
Source: Oregon Food Bank; Sharon Reese; • Take your diabetes medicines at about the same times each day.
www.oregonfoodbank.org/ofb_services/food_programs/RecipeContest.html
• Get moving!!! Walking, taking the stairs, or cleaning the house.

6 15
 Creamy fruit dessert Stove Top Shepherd’s Pie

• 4 ounces fat-free cream cheese, • 3 cups cooked instant mashed potatoes

softened • 2 cups diced, cooked chicken (or 2 cans of chicken)
• 1/2 cup plain fat-free yogurt • 1 can of mixed can vegetables
• 1 teaspoon sugar • 1 can condensed chicken soup
• 1/2 teaspoon vanilla • ½ cup low fat milk
• 1 can (11 ounces) mandarin oranges, • ¼ teaspoon onion powder
drained
• ¼ teaspoon black pepper
• 1 can (8.25 ounces) water-packed sliced
peaches, drained
Directions:
• 1 can (8 ounces) water-packed Prepare mashed potatoes according to directions on box (keep potatoes warm
pineapple chunks, drained while preparing the rest of the recipe). In a large skillet, combine chicken, mixed
• 4 tablespoons shredded coconut, vegetables, chicken soup, milk, onion powder and black pepper. Mix well. Cook
toasted for 5-8 minutes or until heated through. Stir frequently. Remove from heat and
top with mashed potatoes and serve immediately.
Directions: 8 servings
In a small bowl, combine the cream cheese, yogurt, sugar and vanilla. Using an Source: Greater Pittsburgh Community Food Bank; Cooking, Activity and Nutrition March 2007
electric mixer on high speed beat until smooth. In a separate bowl, combine the
oranges, peaches and pineapple. Add the cream cheese mixture and fold togeth- New Potato Salad
er. Cover and refrigerate until well chilled. Transfer to a serving bowl or individual
bowls. Garnish with shredded coconut and serve immediately. • 16 small new potatoes (5 cups)
4 Servings
• 2 Tbsp. olive oil
Source: Mayo Foundation for Medical Education and Research; • 1/4 cup green onions, chopped
www.mayoclinic.com/health/healthy-recipes/NU00385
• 1/4 teaspoon. black pepper
• 1 teaspoon. dill weed, dried

Directions:
Thoroughly clean the potatoes with a wash cloth and water. Boil potatoes for 20
minutes or until tender. Drain and cool potatoes for 20 minutes. Cut potatoes into
fourths and mix with olive oil, onions and spices. Refrigerate and serve.
5 servings.
Source: National Heart, Lung, and Blood Institute;
14 www.foodreference.com/html/hh-new-pot-s.html 7
 Mexicorn
Easy Fruit Crisp
• 3 (15 ounce) cans black beans, rinsed
and drained • 1 can cherry pie filling
• 3 (15.25 ounce) cans whole kernel corn, • 1 can crushed pineapple
drained • 1 package (2-layer size) yellow cake mix
• 1/2 red onion, diced • 1/2 cup butter or margarine, melted
• 2 green bell peppers, diced
• 1 (7 ounce) jar roasted red peppers, Directions:
drained and diced Heat oven to 350. Spread pie filling and pineapple in non-greased rectangular
pan. Stir cake mix (dry) and butter in large bowl, using spoon, until crumbly.
• 1/3 cup red wine vinegar Sprinkle mixture evenly over fruit. Bake at 45 to 50 minutes. Cool 30 minutes.
• 1/3 cup canola oil Serve warm or cold.
12 servings
Directions:
Source: Chet Day’s; Health & Beyond- Healthy Recipe of the Week;
Into a large bowl, mix together the beans, chetday.com/index.html
corn, red onion, green pepper and red pep-
per. Right before serving; pour enough red
wine vinegar over all to coat. Add just enough oil to make it shiny.
6- 8 servings Dutch Apple Snack
Source: Allrecipes.com; Sarah
• 4 oz. (by weight - 1/2 8oz. cup) plain low fat yogurt
• 1/4 c. unsweetened applesauce
• 1 level Tablespoon cornstarch
• ground cinnamon to taste

Directions:
Mix ingredients and eat.
Source: Diabetes123 and Children with Diabetes;
www.childrenwithdiabetes.com/recipes/d_08_2cs.htm

8 13
 Dessert Recipes
Honey Milk Balls
*recipe contains peanuts that could trigger an allergic
reaction if you have a peanut allergy*
• 1/4 cup honey
• 1/4 cup peanut butter
• 1/2 cup dry milk, nonfat
• 1/2 cup crushed cereal
Directions:
Mix honey and peanut butter. Gradually
add dry milk and mix well. Chill for easier
handling. With greased hands, form into
small balls. Roll in crushed cereal flakes. Chill
until firm. Refrigerate leftovers within 2 hours.
Note: Honey should not be given to children
less than one year of age. Kids will find this a
fun food to make and eat.
2 servings
Source: Food Stamp Nutrition Connection
dlife.com
12
Rice & Beans
• 2 cups of rice
• 2 large cans of red kidney beans
• 1 small can ‘little white beans’ or other
mixed beans
• 1 jar of spaghetti sauce
Directions:
Season to taste with chili powder and garlic
if available. Cook rice in water until tender,
drain if necessary. Add rest of ingredients
and simmer on low-medium temperature until
it reaches a light boil. Stir, add a little water if
needed. If you have leftovers you can freeze
and re-use at another time (within 2 weeks).
Food being kept in the refrigerator will only
stay for 3 days.
2-3 servings
Source: University of Manitoba Food Bank;
foodbank.umsu.ca/recip/r4.doc [Word Document]
9
 Chicken with Onions and Peppers Skillet-Helper Chili-Mac

• 1 lb boneless, skinless chicken breast, cut into 1-inch cubes (or any pieces • 1 (29 ounce) can beef, defatted
of poultry) • 2 (16 ounce) cans tomatoes
• 1/2 teaspoon minced garlic • 1 (15 ounce) can vegetarian beans,
• 1 tablespoon olive oil drained
• 2 cups frozen stir-fry pepper blend • 1 cup dry macaroni or ½ lb spaghetti
• 1 can (15 ounces) chunky Italian-seasoned tomato sauce uncooked

• Salt and pepper, to taste • ½ cup shredded cheese

• 2 tablespoons grated Parmesan cheese • Skillet Helper Mix

• ¼ cup dried onion
Directions: • ¼ teaspoon pepper
Sauté chicken and garlic in oil in large skillet until lightly browned. Push chicken
to side of pan; add stir-fry pepper blend and cook until softened, 3 to 4 minutes. • ¼ teaspoon garlic powder
Stir in tomato sauce. Heat to boiling; reduce heat and simmer, covered, until • ¼ teaspoon chili powder
chicken is cooked through, about 10 minutes. Season to taste with salt and pep- • ¼ teaspoon sugar
per; sprinkle with Parmesan cheese.
4 servings
Directions:
Source: Diabetic Gourmet Magazine; 1,001 Recipes for People with Diabetes; Remove fat and heat meat in skillet. Add tomatoes, beans, and skillet helper mix.
by Louis H. Philipson, Sue Spitler, Linda R. Yoakam, Linda Eugene Boil uncovered 10 minutes. Add the macaroni, cover, and cook on low heat for
15 minutes or until pasta is cooked. Top with shredded cheese.
6 servings
Source: Shared Harvest Food bank;
www.sharedharvest.org/recipes/may_05_nutrition.htm

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