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This Week's Healthy Recipes

Week of August 28, 2020

Menu #1

Entree

Tex-Mex Summer Squash Casserole

Chiles and cheese turn mild summer squash into a zesty, satisfying casserole. The jalapenos make this dish quite hot; if you prefer a milder version, use a second can of diced green chiles instead.

Total:

1 hr 30 mins

Servings: 12

Ingredients

Ingredient Checklist

2 1/4 pounds summer squash, quartered lengthwise and thinly sliced crosswise (about 10 cups)

⅔ cup finely chopped yellow onion

1 4-ounce can chopped green chiles

1 4-1/2-ounce can chopped jalapenos, (about 1/2 cup), drained

½ teaspoon salt, or to taste

2 1/4 cups grated extra-sharp Cheddar cheese, (about 7 ounces), divided

¼ cup all-purpose flour

¾ cup mild salsa

4 scallions, thinly sliced, for garnish

1/4 cup finely chopped red onion, for garnish

Instructions Checklist

Step 1 
Preheat oven to 400 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.



Step 2 
Combine squash, onion, chiles, jalapenos, salt and 3/4 cup cheese in a large bowl. Sprinkle with flour; toss to coat. Spread the mixture in the prepared baking dish and cover with foil.



Step 3 
Bake the casserole until it is bubbling and the squash is tender, 35 to 45 minutes. Spoon salsa over the casserole and sprinkle with the remaining 1 1/2 cups cheese. Bake, uncovered, until golden and heated through, 20 to 30 minutes. Sprinkle with scallions and red onion.

http://www.eatingwell.com/recipe/252090/tex-mex-summer-squash-casserole

side#1

Chili-Brown Sugar Delicata Squash with Pears

Pears and delicata squash tossed with brown sugar, chili powder and bacon is a delectable combination. To make this vegetarian, omit the bacon and toss the squash and pears with the brown sugar and chili powder during the last 5 minutes of roasting.

Source: EatingWell Magazine, November/December 2010

By EatingWell Test Kitchen

Total:

35 mins

Servings: 4

Ingredients

Ingredient Checklist

1 pound delicata squash (about 1 large)

2 medium ripe but firm pears, sliced

2 teaspoons extra-virgin olive oil

¼ teaspoon salt

¼ teaspoon freshly ground pepper

2 slices bacon

2 tablespoons water

1 tablespoon light brown sugar

1 teaspoon chili powder

Directions

Instructions Checklist

Step 1 
Preheat oven to 425 degrees F.



Step 2 
Cut squash in half lengthwise; scoop out the seeds. Cut crosswise into 1/4-inch slices. Toss in a large bowl with pears, oil, salt and pepper. Spread on a large baking sheet.



Step 3 
Roast the squash and pears until just tender, stirring once or twice, 20 to 25 minutes.



Step 4 
Meanwhile, cook bacon in a large nonstick skillet over medium heat until crisp, 4 to 6 minutes. Transfer to a paper towel-lined plate.



Step 5 
Discard all but 2 teaspoons fat from the pan. Over medium heat, stir in water, brown sugar and chili powder. Add the squash and pears; toss to coat. Crumble the bacon on top.



http://www.eatingwell.com/recipe/250172/chili-brown-sugar-delicata-squash-with-pears

Dessert #1

Coconut-Topped Bananas

A creamy peanut butter-and-yogurt layer and crunchy cornflakes in this recipe turn plain bananas into an extraordinary treat.

Source: Diabetic Living Magazine

By Diabetic Living Magazine

Active:

20 mins

Total:

20 mins

Servings: 8

Ingredients

⅓ cup coarsley crushed cornflakes

2 tablespoons flaked coconut

2 tablespoons vanilla fat-free, low-calorie yogurt

2 tablespoons peanut butter

2 bananas (each about 5 ounces or about 6 inches long)

Directions

Instructions Checklist

Step 1

In a small skillet, combine crushed cornflakes and coconut; cook and stir over medium heat for 2 to 3 minutes or until coconut is starting to brown. Remove from heat; set aside. In a small bowl, combine yogurt and peanut butter.

Step 2

Slice each banana in half crosswise and then lengthwise to make 8 pieces total. Place each piece, cut side up, on a small plate. Spread peanut butter mixture atop banana pieces. Sprinkle evenly with the cornflake mixture.

http://www.eatingwell.com/recipe/264116/coconut-topped-bananas

Menu # 2

Entrée or side

Cauliflower Steaks with Chimichurri

In this stunning, healthy cauliflower recipe, a head of cauliflower is cut into thick slabs then roasted until caramelized and served with chimichurri, a garlic-herb sauce. The cauliflower steaks make a fine accompaniment to actual steaks, or better still, serve them on their own as a vegetarian alternative to steak. Each head of cauliflower will provide 2 to 3 steaks from the center--the sides tend to crumble. For a truly show-stopping presentation, use the center portion of 2 heads and save the rest of the cauliflower for another recipe that calls for cauliflower florets.

By Molly Stevens

Total:

1 hr

Servings: 4

Ingredients

Ingredient Checklist

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

1 tablespoon minced jalapeño pepper

¾ teaspoon salt, divided

2 tablespoons finely chopped fresh oregano

2 tablespoons finely chopped fresh thyme

2 tablespoons water

2 teaspoons sherry vinegar

½ teaspoon paprika

Olive or canola oil cooking spray

1 large head cauliflower (about 3 pounds)

Freshly ground pepper to taste

3 tablespoons finely chopped flat-leaf parsley

Directions

Instructions Checklist

Step 1 
Combine oil, garlic, jalapeno and 1/4 teaspoon salt in a small saucepan or skillet. Cook over medium heat just until the garlic starts to sizzle, 2 to 4 minutes, but don't let it brown. Remove from heat and stir in oregano, thyme, water, vinegar and paprika. Cover and set aside.



Step 2 
Preheat oven to 450 degrees F. Line a baking sheet with parchment paper and coat with cooking spray.



Step 3 
Remove any outer leaves from the cauliflower, but leave the stem intact. Place on a cutting board, stem-side down. Using a large chef's knife, cut into 1/2- to 3/4-inch-thick slices. The center few slices should remain more or less intact, but the outer slices will crumble into smaller pieces. Cut any of the medium pieces into 1/2- to 3/4-inch-thick flat shapes--it's the flat surfaces that roast the best. Place the large and medium pieces on the baking sheet with the cut surfaces touching the pan; sprinkle small pieces in any empty spots. Coat the cauliflower with cooking spray and season with the remaining 1/2 teaspoon salt and pepper.



Step 4 
Roast the cauliflower, gently turning once halfway through, until browned and the stems feel tender when pierced with a knife, lll to 35 minutes.



Step 5 
Just before serving, stir parsley into the reserved herb sauce and season with pepper. Serve the cauliflower steaks with the sauce.

http://www.eatingwell.com/recipe/252182/cauliflower-steaks-with-chimichurri

Side #2

Carrot-Cumin Salad

Grated carrots are anything but plain when tossed with with parsley, lemon juice and cumin.

15 mins

Servings: 4

Ingredients

6 carrots, coarsely grated

½ cup chopped fresh parsley

1 tablespoon lemon juice

1 tablespoon extra-virgin olive oil

1 clove garlic, finely chopped

1 teaspoon ground cumin

Salt & freshly ground pepper, to taste

Directions

Instructions Checklist

Step 1

Combine carrots, parsley, lemon juice, oil, garlic and cumin in a medium bowl. Season to taste with salt and freshly ground pepper.

Tips

Make Ahead Tip: The salad will keep, covered, in the refrigerator for up to 1 day.

http://www.eatingwell.com/recipe/247626/carrot-cumin-salad

side #2

Cider-Glazed Roots with Cinnamon Walnuts

Here we roast a variety of roots with a brown sugar-cider glaze. Make them instead of candied sweet potatoes at your Thanksgiving celebration. If you include red beets, the whole dish will take on a gorgeous ruby hue.

Source: EatingWell Magazine, November/December 2008

By Carolyn Malcoun

Total:

1 hr 35 mins

Servings: 6

Ingredients

Ingredient Checklist

3 pounds assorted root vegetables, peeled (see Tip) and cut into 1-inch pieces

1 cup apple cider

¼ cup dark brown sugar

½ teaspoon salt, plus more to taste

¼ teaspoon freshly ground pepper

½ cup chopped walnuts

1 tablespoon butter

⅛ teaspoon ground cinnamon

Directions

Instructions Checklist

Step 1 
Preheat oven to 400 degrees F.



Step 2 
If using parsnips, quarter lengthwise and remove the woody core before cutting into 1-inch pieces. Whisk cider, brown sugar, 1/2 teaspoon salt and pepper in a 9-by-13-inch baking dish until the sugar is dissolved. Add root vegetables and toss to coat. Cover the baking dish with foil.



Step 3 
Bake for 20 minutes. Uncover and stir the vegetables. Continue cooking, uncovered, stirring every 20 minutes or so, until the vegetables are glazed and tender, about 1 hour more.



Step 4 
Meanwhile, place walnuts in a small skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 6 minutes. Remove from the heat and add butter, cinnamon and a pinch of salt. Stir until the butter melts and the nuts are coated. Spread out on a plate to cool slightly.



Step 5 
Transfer the vegetables to a serving dish and sprinkle with the cinnamon walnuts.



Tips

Tip: Beets, carrots and parsnips are easily peeled with a vegetable peeler, but for tougher-skinned roots like celeriac, rutabaga and turnips, removing the peel with a knife can be easier. Cut off one end of the root to create a flat surface to keep it steady on the cutting board. Follow the contour of the vegetable with your knife. If you use a vegetable peeler on the tougher roots, peel around each vegetable at least three times to ensure all the fibrous skin has been removed.

http://www.eatingwell.com/recipe/249776/cider-glazed-roots-with-cinnamon-walnuts

side #2

Apple Coleslaw

Chopped red and green apples give a tangy, fresh touch to a classic coleslaw.

Source: Diabetic Living Magazine

By Diabetic Living Magazine

Active:

25 mins

Total:

25 mins

Servings: 6

Ingredients

Ingredient Checklist

3 cups chopped cabbage

1 red apple, cored and chopped

1 Granny Smith apple, cored and chopped

½ cup shredded carrot (1 medium)

½ cup finely chopped red bell pepper (1 small)

¼ cup finely chopped scallions (2)

⅓ cup brown sugar (not packed; see Tip)

⅓ cup light mayonnaise

1 tablespoon lemon juice

Directions

Instructions Checklist

Step 1 
Combine cabbage, both apples, carrot, bell pepper, and scallions in a large bowl.



Step 2 
Whisk together brown sugar, mayonnaise, and lemon juice in a small bowl. Pour over the cabbage mixture; stir to combine. If desired, cover and chill for up to 24 hours before serving.



Tips

Tip: If using sugar substitutes, choose from Sweet 'N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 2 Tablespoons brown sugar. (Note: The amount of brown sugar substitute recommended for this recipe is intentionally less than would be equivalent to the regular brown sugar called for.) Nutrition per serving with substitute: Same as below, except 94 calories, 105 mg sodium, 14 g carbohydrate. Daily Values: 2% iron. Exchanges: 0 other carbohydrate; carb choice

http://www.eatingwell.com/recipe/266999/apple-coleslaw

Menu # 3

Chicken & Apple Kale Wraps

Using kale leaves instead of bread to wrap your filling makes this healthy chicken lunch recipe low-calorie (and lower in carbs!). If you can't find lacinato (aka Tuscan) kale, try cabbage for your wrap.

Source: EatingWell.com, April 2017

By Carolyn Casner

Active:

10 mins

Total:

10 mins

Servings:1

Ingredients

Ingredient Checklist

1 tablespoon mayonnaise

1 teaspoon Dijon mustard

3 medium lacinato kale leaves

3 ounces thinly sliced cooked chicken breast

6 thin red onion slices

1 firm apple, cut into 9 slices

Directions

Instructions Checklist

Step 1 
Mix mayonnaise and mustard together in a small bowl. Spread on kale leaves. Top each leaf with 1 ounce chicken, 2 slices onion and 3 slices apple. Roll each leaf into a wrap. Cut in half, if desired.



Tips

To make ahead: Refrigerate for up to 1 day.

http://www.eatingwell.com/recipe/258089/chicken-apple-kale-wraps

entree