Healthy Cooking Month : Recipes and Cooking : Food Network

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My Recipe Box

Try a month's worth of figure-friendly, great-tasting healthy recipes. Check back daily for new, fresh and nutritious recipes from Ellie Krieger and other Food Network chefs, and get expert tips to help you eat better every day.

Tip 1
Healthy Tip of the Day: Slow and Steady

Small daily and weekly steps toward eating well will be longer-lasting than an extreme diet. Make Iron Chef Cora’s “fried” chicken, but put a little less on your plate. Today, snack on veggies and drink plenty of water.
- Cat’s Crispy Baked “Fried” Chicken
- Another dish you might like:
  Rachael’s Angelic Cake and Berries
Tip 2
Healthy Tip of the Day: Healthy Start

Give any busy day a strong beginning by starting it with an energy-sustaining breakfast.
- Sunny’s eggs are spiced up and protein packed
- Another dish you might like:
  Aaron McCargo Jr.’s Egg White Frittata
Tip 3
Healthy Tip of the Day: Master a New Method

It’s not just what you cook but how you cook it. Keywords when you’re looking for good healthy techniques: baked, steamed, grilled, even sauteed.
- Paula’s family’s Baked Tilapia
- Another dish you might like:
  Tyler’s Salmon en Papillote
Tip 4
Healthy Tip of the Day: Read More, Eat Less

Pay attention to the nutritional information on food labels. Check out the serving size, which may be smaller than you’d guess. Look for high-fiber whole grain breads and cereals with five or more grams of fiber and low-fat cheeses and other dairy with 5 grams or less per serving.
- Eat Better: EatingWell’s Broccoli Rabe, White Bean and Fontina Pasta
- Another dish you might like:
  Giada’s Penne with Spinach Sauce
Tip 5
Healthy Tip of the Day: It’s What You Put In

As you cook healthier recipes, don’t just consider what you take out. Consider bulking up pasta and rice dishes, sandwiches and soups with extra veggies.
- Bobby’s Vegetable Meatloaf with Balsamic Glaze
- Another dish you might like:
  Rachael’s Three-Vegetable Penne
Tip 6
Healthy Tip of the Day: Find a Sweet Spot

You can have your (cheese)cake and eat it, too. The key is to mind your portions—really for a rich dessert a few bites is enough—and to choose a lower-fat or lower-sugar or lower-calorie rendition of your favorite sweets.
- EatingWell’s Pear and Ginger Cheesecake
- Another dish you might like:
  Almost Fat-Free Lemon Cheesecake
Tip 7
Healthy Tip of the Day: Size Matters

How much you eat is key. Know that many recommended serving sizes are smaller than you might think. Guideposts: a portion of meat, poultry or fish should be 3 to 4 ounces, or about the size of a deck of cards.
- Ellie’s Arugula Caramelized Onion and Goat Cheese Pizza
- Another dish you might like:
  Giada’s Garlic and Citrus Chicken
Tip 8
Healthy Tip of the Day: Shop the Express Lane

Fewer ingredients can mean fewer calories and less fat. Look for recipes that aren’t overcomplicated by too many ingredients, particularly less healthy ones like refined sugars and saturated fats.
- Chicken Sate with Spicy Peanut Dipping Sauce
- Another dish you might like:
  Sunny’s Asian Noodles
Tip 9
Healthy Tip of the Day: Go Nuts

Just not too much. Walnuts, cashews, almonds, peanuts and pistachios are good snacks and can add protein to salads. Just be mindful that they’re high in fat and a tablespoon or two is the right portion size.
- Ellie’s Chicory Salad with Walnuts and Parmesan
- Another dish you might like:
  Giada’s Parmesan Broccoli and Cauliflower Salad
Tip 10
Healthy Tip of the Day: Big Batches

A weekend afternoon is a good time to make a big pot of good-for-you chili. Paula's is hearty but virtuous — ladle it into containers and brown-bag it next week.
- Stir up Paula’s healthy chili
- Another dish you might like:
  Ellie's White Chili
Tip 11
Healthy Tip of the Day: Do Your Own Dressing

Salad dressing, that is. Most prepared dressings contain lots of salt, sugar and preservatives. Stir up your own and keep it in the fridge for the whole week, then use it over salads, grains and steamed veggies, or as a marinade for lean meats.
- Ellie’s Healthy Ranch Dressing
- Another dish you might like:
  Alton’s Long-Lasting Caesar Dressing
Tip 12
Healthy Tip of the Day: Pack a Lunch

Knowing what you put into that brown bag is half the battle, giving you control over portions and ingredients, unlike to-go lunches, which are often packed with fat, extra calories and sodium.
- Cucumber and Bell Pepper Quinoa
- Another dish you might like:
  Ina’s Crunchy Noodle Salad
Tip 13
Healthy Tip of the Day: Be Intense

When you’re choosing ingredients at the store, think about depth of flavor. Sun-dried tomatoes are filled with taste, so a little goes a long way to make the most out of lean pork chops.
- Giada’s Stuffed Pork Chops
- Another dish you might like:
  Neelys’ Marinated Pork Chops with Pineapple Salsa
Tip 29
Healthy Tip of the Day: Berry Good

Blueberries, strawberries and other fruit may be out of season but they’re in perfect shape to give a disease-fighting antioxidant boost to a breakfast smoothie or fruit topping for whole grain pancakes or waffles.
- Wheat Pancakes with Strawberry Sauce
- Another dish you might like:
  Mascarpone with Raspberry and Pineapple
Tip 15
Healthy Tip of the Day: Power Up Before Heading Out

If you’re going out to a party, strategize first. Eat a light meal or healthy snack before you go and know what you might eat while you’re out without overindulging.
- Buffalo Chicken Salad
- Another dish you might like:
  Robin’s Grilled Shrimp with Citrus Dipping Sauce
Tip 16
Healthy Tip of the Day: Indulge Mindfully

Consider balancing out your days and weeks. If you're going to have a big meal at a dinner out, then eat lightly at lunchtime; likewise, if you eat well at most meals throughout the week, a single weekend splurge won't take you off track.
- Double Chocolate Brownies
- Another dish you might like:
  Paula’s Chocolate Chip Zucchini Bread
Tip 17
Healthy Tip of the Day: Lean on Lean

Lean proteins help you sustain energy longer than simple carbs or sugary snacks. At the meat counter, consider skinless poultry, 90-10 ground beef, flank steak, ground turkey and pork tenderloin.
- Try a better-for-you taco
- Another dish you might like:
  Giada’s Grilled Chicken and Avocado Napoleons
Tip 18
Healthy Tip of the Day: Eat a Good Breakfast

Rev up your metabolism with a quick and easy breakfast. Didn't your Mom tell you it's the most important meal of the day? Include a mix of whole grains and lean protein to sustain you until lunch.
- Ina’s Orange Banana Smoothie
- Another dish you might like:
  Ina’s Tropical Smoothie
Tip 19
Healthy Tip of the Day: Go Fishing

Work two to four servings of fish into each week’s menu plan, relying on your grocer to guide you to fresh, responsible, affordable picks, like Tyler’s Tuna Burger.
- Tyler’s Tuna Burgers with Carrot-Ginger Sauce
- Another dish you might like:
  Paula’s Can’t-Miss Red Snapper
Tip 20
Healthy Tip of the Day: Don’t Go Hungry

Research shows that smart snacking can keep energy levels up and prevent you from overeating at mealtime. Combine a fruit or some veggies with a small amount of protein, such as a cube of low-fat cheese or a small handful of nuts.
- EatingWell’s Cheesy Popcorn
- Another dish you might like:
  Ina’s Lemon Yogurt Cake
Tip 21
Healthy Tip of the Day: Eat Local

Local food is fresher food and produce that hasn’t traveled hundreds of miles on a truck boasts plentiful nutrients. Visit farmer’s markets for the freshest produce and decide to try a new veggie or fruit each time you go.
- Bold Winter Greens Salad
- Another dish you might like:
  Paula’s Veggie Crudites with Light Dip
Tip 22
Healthy Tip of the Day: Choose Smart

Decide how you want to spend each day’s calories. Consider these bits: A whole piece of fruit like an apple is more filling than a glass of apple juice and contains more fiber. A large order of fries has as many calories as two turkey and cheese sandwiches. The fat in one donut equals the fat in more than 100 oranges.
- EatingWell Cobb Salad
- Another dish you might like:
  Light Curried Chicken Salad
Tip 23
Healthy Tip of the Day: Take Comfort

Look for slimmed-down versions of family favorites to keep your satisfaction level up. Think turkey meatloaf instead of beef and a lighter take on potato skins.
- Rachael’s Mashed Potato Skins
- Another dish you might like:
  Guy’s Chicken Avocado Egg Rolls
Tip 24
Healthy Tip of the Day: Cross Borders

Pump up the flavor of everyday meals with a dash of spices or herbs from your pantry inspired by different cuisines—they’re satisfying to the palate without adding calories.
- Grilled Thai Beef Salad
- Another dish you might like:
  Ina’s Asian Grilled Salmon
Tip 25
Healthy Tip of the Day: Meatless Monday

At least once a week, weave a meatless meal into your menu planning. It’s a good idea to stick with lean proteins but it’s an even better idea on occasion to rely on vegetarian protein sources, like beans and legumes.
- Portobello Lasagna Rollups
- Another dish you might like:
  Paula’s Garden Full of Goodness Lasagna
Tip 26
Healthy Tip of the Day: Build Better Burgers

Sometimes you gotta have a burger. Why not experiment and tuck healthy ingredients inside, or use lean ground meat as a base. On the side, serve a green salad. No one will miss the fries.
- Stuffed Turkey Burgers
- Another dish you might like:
  Rachael’s Turkey Cacciatore Burgers
Tip 27
Healthy Tip of the Day: Spoon the Salsa

Feeling like a dip or a topping? Swap salsa in for mayonnaise or sour cream. Mustard and hot sauce are good options, too.
- EatingWell’s Avocado Corn Salsa
- Another dish you might like:
  Gina’s Hot and Spicy Tortilla Soup
Tip 28
Healthy Tip of the Day: Find a Good Partner

When serving something that feels indulgent, like pasta, toss in some extra veggies—they add nutrients but also make the dish more interesting, bite after bite.
- Anne’s Orecchiette with Broccoli Rabe Pesto
- Another dish you might like:
  Whole Wheat Spaghetti with Lemon, Basil and Salmon
Tip 14
Healthy Tip of the Day: Boost Your Omega-3s.

Eat fatty fish like salmon, tuna and mackerel two to three times per week to get heart-healthy omega-3 fats. Other sources include walnuts, canola oil, flaxseed and edamame.
- Blackened Salmon Sandwich
- Another dish you might like:
  Citrus Baked Salmon
Tip 30
Healthy Tip of the Day: Try New Things

Awaken your tastebuds by offering them new tastes. Take dishes you make frequently and change up the main ingredient or a side dish; just remember to look out for healthy methods and mind your portions.
- Fish Soft Tacos
- Another dish you might like:
  California Caesar Salad
Tip 31
Healthy Tip of the Day: Put It All Together

Eating better isn’t about giving up all that you like to eat, it’s eating the right mix of what you love and what’s good for you. Make a good, homemade meal, and savor each bite, taking the time to enjoy it.
- Blue Ribbon Meatloaf
- Another dish you might like:
  Robin’s Chicken Stroganoff

Portion Control Guide

Know your portions

Use these 10 visual aids to make sure you’re really serving just a single portion.

Know your portions

Get Your Veggies

Carrots

Pack in the nutrients by trying out recipes from some of our best veggie recipe collections.

Grilled Salmon

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Hot-off-the-grill salmon can make a quick, healthy meal.

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Get a Healthy Start

Get favorite healthy breakfast recipes now

Kick off your day the right way, with a good breakfast.

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