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Quick

and
Easy
Healthy
Recipes from Cooking Light
Quick and Easy Healthy Recipes from Cooking Light
An important step in creating a healthy lifestyle is
collecting healthy recipes, experimenting with them and then
creating your own family favorite cookbook with the recipes
that your family likes.
I have added a healthy cooking tip for each recipe to teach
you some of the principles of healthy cooking.
These quick and easy recipes from Cooking Light use
ingredients you most likely have or can easily get at the
supermarket.
Healthy cooking lesson: For easy dinner prep, these are some
of the items used in these recipes to have on hand:
Carrots
Onions
Part-skim mozzarella cheese
Reduced-fat shredded cheddar cheese
Feta Cheese (freeze any you dont use within a couple days)
Eggs
Frozen mixed vegetablesFrozen shrimpFrozen chicken
breastsJarred Marinara sauceQuick cooking barley or bulgurFatfree, less-sodium chicken broth
Canned diced tomatoes
Click here to see the best tasting
canned tomatoes

Canned black beans


Pasta
Salsa
Kalamata olives in a jar
Soy sauce
Dark sesame oil

Cheesy Chicken Bagel Pizzas


Healthy

cooking

lesson:

Buy

two

rotisserie

chickens.

Eat one for dinner and then use the other to make the shredded
chicken for this recipe.
Cooking Light SEPTEMBER 2011
Yield: Serves 4 (serving size: 1 bagel pizza)
Ingredients
2 (4 1/2-inch, 2 1/4-ounce) plain bagels, sliced in half
1/2 cup lower-sodium marinara sauce
1 cup shredded rotisserie chicken breast
1 cup preshredded part-skim mozzarella cheese
Preparation
1. Preheat broiler.
2. Place bagel halves, cut sides up, on a baking sheet. Broil
2 minutes or until lightly toasted.
3. Spread 2 tablespoons marinara on cut side of each bagel
half. Top each half with 1/4 cup chicken, and sprinkle with

1/4 cup cheese. Broil bagel halves an additional 2 minutes or


until cheese melts.
Nutritional Information
Amount per serving
Calories: 268
Fat: 8g
Saturated fat: 4.2g
Monounsaturated fat: 2.4g
Polyunsaturated fat: 0.6g
Protein: 22.1g
Carbohydrate: 32.7g
Fiber: 1g
Cholesterol: 47mg
Iron: 2.9mg
Sodium: 516mg
Calcium: 251mg
Chicken and Barley Stew
Healthy cooking lesson: Frozen chopped onion makes this dish
even quicker to prepare. If you use them, add with the frozen
mixed vegetables. Instead of barley, you can use bulgur.
Cooking Light JANUARY 2004
Yield: 4 servings (serving size: about 1 3/4 cups)
Ingredients

1 cup uncooked quick-cooking barley


3 (14-ounce) cans fat-free, less-sodium chicken broth
1 tablespoon olive oil
1 3/4 cups chopped onion
1 (10-ounce) package frozen mixed vegetables
1 cup chopped cooked chicken
1/4 teaspoon salt
1/4 teaspoon dried thyme
1/4 teaspoon black pepper
Preparation
Bring barley and broth to a boil in a large saucepan. Reduce
heat, and simmer 5 minutes.
While barley cooks, heat oil in a large nonstick skillet over
medium-high heat. Add onion; saut 3 minutes. Add mixed
vegetables; saut 2 minutes. Add vegetable mixture, chicken,
salt, thyme, and pepper to barley mixture; simmer 4 minutes.
Nutritional Information
Amount per serving
Calories: 356
Calories from fat: 19%
Fat: 7.5g
Saturated fat: 1.5g
Monounsaturated fat: 1.9g
Polyunsaturated fat: 3.3g

Protein: 22.7g
Carbohydrate: 50.7g
Fiber: 12.1g
Cholesterol: 31mg
Iron: 3.1mg
Sodium: 763mg
Calcium: 54mg
Black Bean Soup
Healthy cooking lesson: Top this hearty and healthy black bean
soup with a dollop of low-fat sour cream and/or chopped green
onions. Add leftover meat to this if youd like. Or pack some
for tomorrows lunch.
Cooking Light APRIL 2005
Yield: 6 servings (serving size: about 1 cup)
Ingredients
1 tablespoon olive oil
1/2 cup diced celery
1/2 cup minced onion
1/4 cup diced green bell pepper
3 tablespoons chopped carrot
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano

1 teaspoon chili powder


1/4 teaspoon freshly ground black pepper
2 cups vegetable broth
1 cup water
3 (15-ounce) cans black beans, rinsed and drained
Sliced green onions (optional)
Preparation
Heat oil in a large saucepan over medium heat. Add celery,
minced onion, bell pepper, and carrot. Cook 10 minutes or
until tender, stirring occasionally. Add garlic and the next 4
ingredients (through black pepper); saut 3 minutes. Add
broth, water, and beans; bring to a boil. Reduce heat, and
simmer 15 minutes. Cool slightly.
Place half of soup in a blender, and process until smooth.
Pour into a bowl. Repeat procedure with remaining soup.
Garnish with sliced green onions, if desired.
Nutritional Information
Amount per serving
Calories: 221
Calories from fat: 17%
Fat: 4.1g
Saturated fat: 0.3g
Monounsaturated fat: 1.7g
Polyunsaturated fat: 1.9g
Protein: 12g

Carbohydrate: 32g
Fiber: 12.4g
Cholesterol: 0.0mg
Iron: 4.8mg
Sodium: 643mg
Calcium: 84mg
Shrimp Arrabbiata
This dishs namearrabbiatacomes from the Italian word for
angry because of the spicy tomato and red pepper sauce.
Healthy cooking lesson: This sauce is versatile. If you want,
double the tomato sauce and freeze half for a jump start on a
future meal. You can even use this sauce to top grilled pork
or other meats. Or feel free to substitute scallops or chicken
chunks for the shrimp. Use Barilla Plus pasta for more
nutrition and fiber.
Cooking Light MARCH 2006
Yield: 4 servings (serving size: about 1 cup shrimp mixture
and 1 cup pasta)
Ingredients
6 ounces fresh linguine
2 tablespoons olive oil, divided
1 pound large shrimp, peeled and deveined
1/4 teaspoon salt
1/2 cup prechopped onion
2 teaspoons bottled minced garlic

1/2 teaspoon dried basil


1/2 teaspoon crushed red pepper (use less if you dont like
more mild spicy)
2 tablespoons tomato paste
1 (14.5-ounce) can diced tomatoes, undrained
2 tablespoons chopped fresh parsley
Preparation
Cook pasta according to the package directions, omitting salt
and fat. Drain and keep warm.
Heat 1 tablespoon oil in a large nonstick skillet over mediumhigh heat. Sprinkle shrimp with salt; add shrimp to pan. Cook
2 minutes on each side or until shrimp are done. Transfer
shrimp to a bowl. Heat remaining 1 tablespoon oil in pan. Add
onion, minced garlic, basil, and crushed red pepper to pan;
saut 1 minute. Add tomato paste and tomatoes; bring to a
boil. Cook 3 minutes or just until sauce begins to thicken.
Return shrimp to pan; cook 1 minute or until thoroughly
heated. Add parsley to the pan, stirring well to combine.
Serve over pasta.
Nutritional Information
Amount per serving
Calories: 343
Calories from fat: 26%
Fat: 10g
Saturated fat: 1.4g
Monounsaturated fat: 6g
Polyunsaturated fat: 1.7g

Protein: 29.4g
Carbohydrate: 33.1g
Fiber: 3.7g
Cholesterol: 172mg
Iron: 4.6mg
Sodium: 594mg
Calcium: 91mg
Southwestern Omelet
Healthy cooking lesson: Omelets are a quick dinner idea. Black
beans and cheddar make for a southwestern-inspired hearty
omelet filling, but feel free to vary this recipe by using
kidney beans or Monterey Jack cheese instead. Serve with a big
green or fruit salad.
Cooking Light APRIL 2002
Yield: 2 servings
Ingredients
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa

Cooking spray
Preparation
Combine first 4 ingredients in a medium bowl, stirring with a
whisk. Combine beans, onions, cheese, and salsa in a medium
bowl.
Heat a medium nonstick skillet coated with cooking spray over
medium heat. Pour egg mixture into pan; let egg mixture set
slightly. Tilt pan and carefully lift edges of omelet with a
spatula; allow uncooked portion to flow underneath cooked
portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto
half of omelet. Carefully loosen omelet with a spatula; fold
in half. Cook 1 minute or until cheese melts. Slide omelet
onto a plate; cut in half.
Nutritional Information
Amount per serving
Calories: 181
Calories from fat: 27%
Fat: 5.5g
Saturated fat: 2.3g
Monounsaturated fat: 1g
Polyunsaturated fat: 0.8g
Protein: 20.2g
Carbohydrate: 13.8g
Fiber: 6g
Cholesterol: 116mg
Iron: 2.1mg

Sodium: 822mg
Calcium: 184mg
Ham and Egg Fried Rice
Fried rice has the best texture when prepared with cold cooked
rice, making it an ideal use for leftovers. Healthy cooking
lesson: Tiny rounds of thinly sliced green beans add flecks of
color and crunch. Feel free to be creative. Experiment with
other vegetables like asparagus, broccoli, or
sugar snap
peas.
Cooking Light SEPTEMBER 2008
Yield: 4 servings (serving size: about 1 1/4 cups)
Ingredients
4 cups cold cooked long-grain rice
1 1/2 tablespoons canola oil
1 1/2 cups chopped onion
1 tablespoon minced garlic
1 cup thinly horizontally sliced green beans
3/4 cup diced ham (about 4 ounces)
1/4 cup low-sodium soy sauce
2 1/2 teaspoons dark sesame oil
1/4 teaspoon freshly ground black pepper
2 large eggs, lightly beaten
1/4 cup (1-inch) slices green onions
Preparation

1. Break up rice with hands to remove large clumps, if


necessary.
2. Heat a 14-inch wok over high heat. Add canola oil to wok,
swirling to coat. Add 1 1/2 cups onion and garlic to wok;
stir-fry 1 minute or until onion begins to brown. Add beans
and ham; stir-fry 2 minutes or until ham begins to brown.
3. Reduce heat to medium-high. Add cold rice to wok; stir-fry
2 minutes. Stir in soy sauce, sesame oil, and black pepper.
Push rice mixture up sides of wok. Pour eggs in open space in
center of wok; cook 30 seconds or until set, stirring to
scramble. Gently stir scrambled eggs into rice mixture.
Sprinkle with green onions.
Nutritional Information
Amount per serving
Calories: 397
Calories from fat: 29%
Fat: 12.8g
Saturated fat: 2.3g
Monounsaturated fat: 5.4g
Polyunsaturated fat: 3.2g
Protein: 14.5g
Carbohydrate: 54.5g
Fiber: 2.8g
Cholesterol: 121mg
Iron: 3.3mg
Sodium: 868mg

Calcium: 57mg

Chicken Breasts with Tomatoes and Olives


Serve over whole wheat couscous, with dressed greens on the
side.
Cooking Light SEPTEMBER 2009
Yield: 4 servings
Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
1 cup multicolored cherry or grape tomatoes, halved
3 tablespoons oil and vinegar dressing, divided
20 olives, halved -Kalamata and/or picholine olives
1/2 cup (2 ounces) crumbled feta cheese
Preparation
Prepare grill to medium-high heat. Sprinkle chicken evenly
with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black
pepper. Place chicken on grill rack coated with cooking spray,
and grill for 6 minutes on each side or until chicken is done.
Keep warm. Combine tomatoes, 1 1/2 tablespoons dressing, and
olives in a medium skillet over medium heat, and cook for 2
minutes or until tomatoes soften slightly and mixture is
thoroughly heated, stirring occasionally. Brush chicken with
remaining 1 1/2 tablespoons dressing. Cut each chicken breast
half into 3/4-inch slices. Top each chicken breast half with
1/4 cup tomato mixture. Sprinkle each serving with 2
tablespoons cheese and torn basil leaves, if desired.
Nutritional Information

Amount per serving


Calories: 348
Fat: 17.3g
Saturated fat: 4.4g
Monounsaturated fat: 5g
Polyunsaturated fat: 1.2g
Protein: 41.9g
Carbohydrate: 3.9g
Fiber: 0.6g
Cholesterol: 111mg
Iron: 1.6mg
Sodium: 810mg
Calcium: 100mg