Diet and Exercise Tips

CSE Healthy Recipes

Posted by Laurie Wasserman, Apr 15, 2009.
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Healthy Recipe Cookbook

Breakfast Items
Asparagus and Mushroom Frittata
Breakfast Burrito

Zucchini Parmesan Crisps
Five Layer Mexican Dip

Grilled Vegetable and Mozzarella Sandwich
Pesto Chicken Salad Sandwich

Quick BBQ Chicken
Turkey Spinach Meatloaf
Chicken Stir-fry

Ancho Chile-Beef Fajitas with Mango
Sweet Balsamic Sirloin Steak


Halibut with Citrus-Fennel Relish
Garlic Basil Shrimp


Black Bean Burger
Vegetarian Stuffed Mushroom
Two-Step Mac ‘n cheese


Low-fat Brownies
Tropical Banana Delight

Asparagus-and-Mushroom Frittata


  • 1  tablespoon  olive oil, divided
  • 1  (4-ounce) package presliced exotic mushroom blend
  • 1 1/2  cups  asparagus (about 4 ounces), trimmed and cut into 1 1/2-inch pieces
  • 2  large eggs
  • 3  large egg whites
  • 2  tablespoons  chopped dried chives
  • 2  tablespoons  chopped fresh parsley
  • 1/4  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 1/2  cup  shredded pecorino Romano cheese, divided


1. Arrange oven rack 6 inches from the broiler. Preheat broiler to high.

2. Heat 2 teaspoons of the olive oil in an 8-inch, ovenproof, nonstick skillet over high heat. Add the mushrooms and cook, 2 minutes, stirring frequently. Reduce the heat to medium-high and add the asparagus. Cook in skillet for 2 minutes more.

3. While the mushrooms are cooking, whisk together the eggs, egg whites, chives, parsley, salt, pepper, and 1/4 cup of the cheese in a medium bowl. Add the remaining teaspoon oil to the pan, stirring the vegetables to coat. Pour the egg mixture over the mushrooms and asparagus and reduce heat to medium-low. Cook for 1 1/2 minutes, running a rubber spatula around the edges of the pan to keep the eggs from sticking.

4. Sprinkle the remaining 1/4 cup cheese over the egg mixture and broil it for 2 1/2–3 minutes or until frittata is golden brown and lightly puffed. Remove the frittata from the skillet, cut into 4 pieces, and serve it immediately.

Nutritional Information
Yield: 4 servings
Serving Size:
Calories: 129
Fat: 9g
Cholesterol: 116mg
Protein: 9g
Carbohydrate: 2g
Fiber: 1g
Iron: 1mg
Sodium: 331mg
Calcium: 104mg

Breakfast Burrito


·      1/2 cup chopped tomato

·      2 tablespoons chopped onion

·      1/4 cup canned corn

·      1/4 cup egg substitute

·      1 flour tortilla, 6 inches in diameter

·      2 tablespoons salsa


1.     In a small skillet, add the chopped tomato, onion and corn. Cook over medium heat until the vegetables are soft and moisture is evaporated.

2.     Add the egg substitute and scramble with the vegetables until cooked through, about 3 minutes.

3.     To serve, spread the egg mixture in the center of the tortilla and top with salsa.

4.     Fold in both sides of the tortilla up over the filling, then roll to close.

5.     Serve immediately.

Nutritional Information
Yield: 1 burrito
Serving size: 1 burrito

Calories: 231
Total fat: 5 g
Cholesterol: 1 mg
Sodium: 519 mg
Carbohydrate: 34 g
Fiber: 4 g
Protein: 12 g







Zucchini Parmesan Crisps


  • Cooking spray
  • 2 medium zucchini (about 1 pound total)
  • 1 tablespoon olive oil
  • 1/4 cup freshly grated Parmesan (3/4-ounce)
  • 1/4 cup plain dry bread crumbs
  • 1/8 teaspoon salt
  • Freshly ground black pepper


Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray.

Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet.

Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately.


Nutritional Information
Serving size: 1/2 cup
Calories: 105
 Total Fat: 6g
 Protein: 5g
 Carbohydrates: 8.5g
 Fiber: 1.5g
 Cholesterol: 1mg
 Sodium: 222mg






Five Layer Mexican Dip


  • 2 teaspoons olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 1 (15.5-ounce) can black beans, preferably low-sodium, drained and rinsed
  • 1 tablespoon minced chipotle pepper in adobo
  • 4 tablespoons lime juice
  • 1/4 teaspoon ground cumin
  • 1 tablespoon water
  • 1/2 teaspoon salt
  • 2 cups corn kernels (10-ounce box frozen corn)
  • 1/4 cup chopped cilantro leaves
  • 2 ripe avocados
  • 4 medium tomatoes, seeded and diced (about 2 cups)
  • 1/4 cup thinly sliced scallion
  • 1 tablespoon finely diced jalapeno pepper, optional
  • 3/4 cup shredded extra-sharp Cheddar


Heat the oil in a skillet over medium-high heat. Add onions and cook until they soften, about 3 minutes. Stir in the garlic and cook for 2 minutes more.

Put half of the onion mixture into a food processor with the black beans, chipotle pepper, 2 tablespoons of the lime juice, cumin, water and salt. Puree until smooth. Set aside.

Add the corn to the skillet with the remaining onion mixture and cook for about 3 minutes. Remove from the heat and stir in the cilantro leaves.

In a small bowl mash the avocado with the remaining lime juice. In a medium bowl toss together the tomatoes, scallion and jalapeno, if using. Season tomato mixture with salt and pepper, to taste.

Spread the black bean dip into the bottom of an 8 by 8 glass baking or serving dish. Top with the corn mixture, spreading it out to form a single layer over the beans, repeat with the avocado, then the tomatoes. Top with cheese. Serve with baked chips.

Nutritional Information:
Per Serving:

Calories 140; Total Fat 8 g; Protein 5g; Carbohydrate 16 g;                                                           Fiber 5g; Cholesterol 6mg; Sodium 245 mg

Grilled Vegetable and Mozzarella Sandwich



  • 3  cups  (1/8-inch-thick) diagonally cut zucchini (about 1 pound)
  • 3  (1/8-inch-thick) slices red onion
  • 1  red bell pepper, seeded and cut into 4 pieces
  • 2  tablespoons  balsamic vinegar
  • 1  teaspoon  extra virgin olive oil
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • Cooking spray
  • 1  (1-pound) loaf ciabatta, cut in half horizontally
  • 1  cup  gourmet salad greens
  • 5  ounces  fresh mozzarella cheese, sliced
  • 8  fresh basil leaves


Prepare grill to medium-high heat.

Combine first 7 ingredients in a large bowl, tossing to coat. Remove vegetables from bowl, reserving vinegar mixture. Place the onion and bell pepper on grill rack coated with cooking spray; grill 7 minutes on each side or until tender. Grill zucchini 3 minutes on each side or until tender.

Hollow out bottom half of bread, leaving a 1/2-inch-thick shell; reserve torn bread for another use. Layer grilled vegetables, greens, cheese, and basil in bottom of loaf; drizzle reserved vinegar mixture on top. Cover with top of the bread; press lightly.

Place filled loaf on grill rack; grill 4 minutes on each side or until cheese melts. Cut into quarters.

Nutritional Information

Yield:4 servings

Serving size: 1 sandwich quarter


Calories: 338

Fat:  11.1g

Protein: 14.3g

Carbohydrate: 44.8g

Fiber:  4.4g

Cholesterol: 28mg

Sodium: 785mg




Pesto Chicken Salad Sandwich


  • 1/2  cup  low-fat mayonnaise
  • 1/3  cup  plain fat-free yogurt
  • 1/3  cup  commercial pesto (such as Buitoni)
  • 1 1/2  tablespoons  fresh lemon juice
  • 1/2  teaspoon  salt
  • 1/2  teaspoon  black pepper
  • 4  cups  cubed skinless, boneless rotisserie chicken breast
  • 1  cup  diced celery
  • 1/3  cup  chopped walnuts, toasted
  • 1  (1-pound) focaccia bread, cut in half horizontally, toasted, and cut into 20 slices
  • 1  (12-ounce) bottle roasted red bell peppers, drained and chopped
  • 10  romaine lettuce leaves


Combine first 6 ingredients in a large bowl, stirring with a whisk. Stir in chicken, celery, and walnuts.

Spread 1/2 cup of salad onto each of 10 bread slices. Top each serving with about 2 tablespoons bell pepper, 1 lettuce leaf, and one bread slice.

Nutritional Information

Yield: 10 servings
Serving Size: 1 sandwich

Calories: 324

Fat: 10g

Protein: 26.4g

Carbohydrate: 31.6g

Fiber: 1.6g

Cholesterol: 55mg

Sodium: 725mg







Quick BBQ Chicken



·      1 teaspoon sugar

·      1 teaspoon chili powder

·      2 teaspoons olive oil

·      ½ teaspoon salt

·      ¼ teaspoon garlic powder

·      ¼ teaspoon ground cumin

·      1/8 teaspoon ground ginger

·      1/8 teaspoon ground cinnamon

·      1/8 teaspoon ground black pepper

·      2 (8-ounce) bone-in chicken breast halves

·      Cooking Spray



Prepare grill.

Combine first 9 ingredients  in a bowl, stirring well.  Loosen skin from chicken by instering finger, gently pushing between skin and meat.  Rub spice mixture evenly under the skin over meat.  Lightly coat skin with cooking spray.  Place chicken, breast-side down, on a grill rack coated with cooking spray.  Grill 30 minutes or until a thermometer inserted in the thickest part registered 165 degrees, turning twice.  Let chicken stand 10 minutes.  Remove skin, discard. 


Nutritional Information:

Yield: 2 servings

Serving Size: 1 chicken breast half

 Calories: 308

 Fat: 10g

 Cholesterol: 5mg

 Protein: 49g

 Carbohydrates: 3g

 Fiber: 2g

 Sodium: 738mg








Turkey Spinach Meatloaf


  • Cooking spray
  • 1  cup  finely chopped onion
  • 3  garlic cloves, minced
  • 1  cup  dry breadcrumbs
  • 1/2  cup  fat-free milk
  • 1  tablespoon  Worcestershire sauce
  • 1  teaspoon  salt
  • 1/2  teaspoon  freshly ground black pepper
  • 4  large egg whites
  • 1 1/2  pounds  ground turkey breast
  • 1/2  pound  ground beef, extralean
  • 2  (10-ounce) packages frozen leaf spinach, thawed, drained, and squeezed dry
  • 1/2  cup  ketchup


Preheat oven to 350°.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion, and sauté 4 minutes. Add garlic, and sauté 30 seconds. Remove from heat. Combine onion mixture, breadcrumbs, and the next 8 ingredients (breadcrumbs through spinach), stirring well.

Shape meat mixture into a 12 x 5-inch loaf on a broiler pan coated with cooking spray. Brush ketchup over the top of the loaf. Bake at 350° for 45 minutes or until a thermometer registers 160°; let stand 10 minutes before slicing.

Nutritional Information
Yield: 8 servings
Serving Size: 1 slice
Calories: 292
Fat: 9.6g
Protein: 31g
Carbohydrate: 20.2g
Fiber: 3.1g
Cholesterol: 66mg
Sodium: 765mg



Chicken Stir-fry Recipe


  • 1 tablespoon vegetable oil
  • 1 tablespoon sesame oil
  • 2 pounds boneless, skinless chicken breast, cut into 1/2-inch pieces
  • 1 bunch broccoli, cut into florets
  • 1 package mushrooms
  • 2 to 3 carrots, thinly sliced
  • 1 red bell pepper, chopped
  • 1 (8-ounce) can sliced water chestnuts, drained
  • Garlic powder to taste
  • Onion powder to taste


  • 1 cup low sodium vegetable broth
  • 1/4 cup hoisin sauce
  • 1 tablespoon soy sauce
  • 1-2 cloves garlic, minced
  • 1 teaspoon powdered ginger
  • 2 tablespoons cornstarch

·      Brown Rice



Cook brown rice according to package.  Season chicken with garlic and onion powder to taste.

In a large skillet, heat the oils over medium-high heat. Add the chicken and cook for 4 to 5 minutes or until lightly browned. Add garlic, broccoli, mushrooms, carrots, and pepper and cook an additional 5 minutes, stirring frequently. Stir in the water chestnuts.

In a small bowl, combine broth, hoisin sauce, soy sauce, ginger, and cornstarch. Add to sauce mixture and bring to a boil over medium-high heat. Reduce heat to medium to medium-low, and simmer for 4 to 5 minutes, or until sauce thickens. Serve over hot, brown rice.

Nutritional Information: Serving Size: 1cup stir-fry, 1/2 cup rice
Calories: 380
Fat: 9g                                                 Fiber: 6g
Protein: 12g                                    Cholesterol: 63mg
Carbohydrates: 30g                        Sodium: 485mg

Ancho Chile-Beef Fajitas with Mango


  • 1  teaspoon  fresh lime juice
  • 3/4  teaspoon  ground ancho chile powder
  • 1/2  teaspoon  Worcestershire sauce
  • 1/4  teaspoon  ground cumin
  • 1  (8-ounce) beef tenderloin, trimmed and cut into 1/4-inch-thick strips
  • 1  teaspoon  olive oil
  • 1/2  cup  thinly sliced sweet onion
  • 1/2  cup  thinly sliced red bell pepper
  • 1/2  cup  thinly sliced green bell pepper
  • 1/2  cup  thinly sliced mango
  • 1  plum tomato, coarsely chopped
  • 2  teaspoons  low-sodium soy sauce
  • 1  tablespoon  chopped fresh cilantro
  • 4  (6-inch) fat-free flour tortillas
  • 2  tablespoons  prepared salsa
  • 2  tablespoons  reduced-fat sour cream


Combine lime juice, chile powder, Worcestershire, and cumin in a medium bowl. Add beef; toss well.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and bell peppers to pan; sauté 4 minutes or until onion is almost tender, stirring occasionally. Add mango and tomato to pan; sauté 1 minute. Add beef mixture; sauté 2 minutes or until desired degree of doneness, stirring occasionally. Add soy sauce; cook 15 seconds. Remove from heat; stir in cilantro.

Heat tortillas according to package directions. Place 2 tortillas on each of 2 plates; top each tortilla with about 3/4 cup beef mixture. Top each tortilla with 1 1/2 teaspoons prepared salsa and 1 1/2 teaspoons sour cream.

Nutritional Information
Yield: 2 servings
Fat:12.9g Protein:30.6g

Sweet Balsamic Sirloin Steak


·      1lb lean sirloin stead, trimmed of fat

·      2 tablespoons light soy sauce

·      1 tablespoon canola oil

·      2 tablespoons granulated sugar

·      2 tablespoons balsamic vinegar

·      1/2 teaspoon dried pepper flakes

·      1/8 teaspoon salt


1.     Place steak, soy sauce, canola oil, sugar, vinegar, pepper flakes and salt in a large, resealable plastic bag.

2.     Seal bag tightly and shake back and forth to allow ingredients to blend evenly.

3.     Refrigerate 24-48 hours, during occasionally.

4.     Preheat grill or broiler.

5.     Coat cold grill rack or broiler rack with canola cooking spray and place over grill or broiler pan.

6.     Remove beef from marinade, reserving marinade.

7.      Place beef on top of rack and cook 5 minutes, turn and cook 4 minutes longer or until desired doneness. 

8.     Remove from rack and place on cutting board 5 minutes.

9.     Thinly slice on a diagonal against grain.

10.  Meanwhile, place reserved marinade in a small saucepan.

11.  Bring to boil over high heat and continue boiling 2 minutes or until reduced to 1/4 cup. *Be careful not to over-reduce*

12.  Remove from heat.

13.  Place sliced beef on serving platter and drizzle sauce evenly over steak.

Nutrition Information:
Yield: 4 servings

Calories: 230
Total Fat: 7g
Cholesterol: 55mg
Sodium: 75mg
Carbohydrate: 3g
Fiber: 0g
Protein: 20g

Halibut with Citrus-Fennel Relish

Cod fillets may be substituted for the halibut



·      4 (6-ounce) halibut or cod fillets 3/4 teaspoon salt, divided

·      2 tablespoons extra-virgin olive oil, divided

·      1 ¼ cups thinly sliced fennel bulb (about ½ bulb)

·      1 ¼ cups chopped orange selections (about 2 oranges)

·      1 tablespoon chopped fennel fronds



Sprinkle fish with ½ teaspoon salt and ½ teaspoon pepper.  Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.  Add fish to pan; cook 4 minutes on each side or until fish flakes easily with a fork or until desired doneness.


Combine fennel, orange, fennel frond, remaining 1 tablespoon oil, remaining salt and pepper, toss gently.  Serve with fish. 


Nutritional Information:

Yield: 4 servings

Serving Size: 1 fillet and ½ cup fennel mixture

Calories: 295

 Fat: 11g

 Cholesterol: 5mg,

 Protein: 36.g

 Carbohydrates: 13g

 Fiber: 5g

 Sodium: 54mg










Garlic Basil Shrimp


  • 2 tablespoons olive oil
  • 1 1/4 pounds large shrimp (20 to 25 per pound), peeled and deveined
  • 3 garlic cloves, minced
  • 1/8 teaspoon dried hot red-pepper flakes, or more to taste
  • 3/4 cup dry white wine
  • 1/4 cup finely chopped fresh basil leaves
  • 1 1/2 cups grape tomatoes, halved
  • Salt and freshly ground black pepper


Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.

Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce with salt and freshly ground black pepper, to taste. Return the shrimp to pan and cook just until heated through.


Nutrition Information
Per Serving:

Calories: 260
Total Fat: 10 g
Protein: 30 g
Carbohydrate: 6 g
Fiber: 1 g
Cholesterol: 215 mg
Sodium: 215 mg






Black Bean Burger


1 15 ounce can low-sodium black beans, drained
½ cup dry bread crumbs
1/3 cup finely chopped onion
1/3 cup no-salt-added tomato sauce
1 tsp cumin
2 tbsp chopped cilantro


Preheat oven to 400 degrees, and coat a baking sheet with nonstick cooking spray. In a medium bowl. Mash black beans with a fork or potato masher. Add breadcrumbs, onion, tomato sauce, cumin and cilantro.  Blend with a fork. Form into 4 patties. 

Bake for 15 minutes. Remove carefully with a spatula.

Nutrition Information
Yield: 4
Per Serving: 1 burger

Calories 137
Total fat 0.8g
Cholesterol 0mg
Sodium 320mg
Carbohydrate 25.9g
 Fiber 5.8
Protein 6.3g








Vegetarian Stuffed Mushrooms



  • 4  large portobello mushroom caps
  • 2  teaspoons  olive oil
  • 1 1/2  tablespoons  balsamic vinegar
  • 1/4  teaspoon  coarse salt
  • 1/2  teaspoon  freshly ground black pepper, divided
  • 1 1/2  cups  chopped tomato
  • 1/3  cup  chopped kalamata olives
  • 1  cup  fresh whole-grain breadcrumbs
  • 1/2  cup  (4 ounces) shredded fontina cheese
  • 1/4  cup  chopped fresh chives


Preheat oven to 400°.

Place mushroom caps, gill sides up, on a rimmed baking sheet; drizzle with oil and vinegar, and season with salt and 1/4 teaspoon pepper. Bake until caps are just tender, about 10 minutes.

Meanwhile, combine tomato, olives, breadcrumbs, cheese, and chives in a medium bowl. Season with remaining 1/4 teaspoon pepper.

 Divide tomato mixture evenly (about 1/2 cup per mushroom) among portobello caps. Bake 10-12 minutes or until lightly browned and mushrooms are tender. Serve hot.

Nutritional Information

Yield: 4 servings
Serving Size: 1 mushroom

Calories: 189

Fat: 11g

Cholesterol: 16mg

Protein: 8g

Carbohydrate: 16g

Fiber: 3g

Sodium: 457mg






Two Step Mac and Cheese


  • 1/2  cup  1% low-fat milk
  • 1/4  teaspoon  dry mustard
  • 1/4  teaspoon  black pepper
  • 6  ounces  processed cheese (such as Velveeta), cubed
  • 4  cups  hot cooked elbow macaroni (about 8 ounces uncooked pasta)


Combine the first 4 ingredients in a large saucepan over medium heat, stirring frequently; cook until smooth. Remove from heat; stir in macaroni. Serve immediately.

Nutritional Information

Yield: 4 servings

Serving Size: ½ cup

Calories: 327
Fat: 10.3g
Protein: 14.8g

Carbohydrate: 43g
Fiber: 2.2g

Cholesterol: 29mg

Sodium: 659mg













Low Fat Fudge Brownies


·      ½ cup all-purpose flour

·      ½ cup

·      1 cup firmly packed light brown sugar

·      ¾ cup cocoa powder

·      ½ tsp baking powder

·      1 egg or 2 egg whites

·      1 tsp vanilla extract

·      ¼ cup unsweetened applesauce or prune puree

·      ¼ cup reduced-fat sour cream

·      ¼ cup fat-free milk



Preheat oven to 350 degrees. Coat an 8-inch square baking pan with nonfat cooking spray.

In a medium bowl, stir together flour, sugar, cocoa, baking powder and salt.

In a large bowl, lightly beat egg if using, or place egg whites in bowl. Add vanilla, applesauce, sour cream and milk. Whisk until well blended. Add dry ingredients and mix until just moist.

Empty batter into pan and bake 25-30 minutes. The center should be slightly soft. Cool in pan for a few minutes and continue to cool on a wire rack.


Nutrition Information
Yield: 16 brownies
Serving Size: 1 brownie

Calories: 111
Total fat: 1.5g
Cholesterol: 14mg
Sodium: 66mg
Carbohydrate: 22.1 g
Fiber: 1.9g
Protein: 2.3g




Tropical Banana Delight


·      1 tablespoon canola oil

·      ¼ cup brown sugar

·      1 – 2 tablespoons orange juice or favorite liquor

·      ¼ - ½ teaspoon ground cardamom

·      4 bananas, peeled, cut in half, sliced lengthwise

·      ¼ cup toasted coconut

·      ¼ cup macadamia nuts, toasted, coarsely chopped


1.     Heat canola oil in saucepan over medium-high heat.

2.     Add brown sugar, orange juice and cardamom.

3.     Heat ingredients, stirring gently.

4.     Add bananas and continue to stir gently, spooning brown sugar mixture over bananas as they cook. *Do not overcook bananas, they will become mushy*

5.     Transfer bananas to individual serving dishes and spoon sauce over top of each serving.

6.     Sprinkle with toasted coconut and macadamia nuts.

7.     Serve immediately.


Nutrition Information:
Yield: 8 servings
Serving size: 2 slices

Calories: 130
Total Fat: 5g
Cholesterol: 0mg
Sodium: 5mg
Carbohydrate: 23g
Fiber: 2g
Protein: 1g



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