Healthy Ethnic Food Recipes

12 servings

Ingredients

64 oz fat-free seasoned baked beans, undrained
1/2 cup onions, chopped
1/2 cup bell peppers, chopped
1clove garlic, minced
1/2 cup ketchup
1/2 cup honey
2 cup fat-free cheddar cheese, shredded
1/2 cup white bread crumbs
1/2 tsp. Salt
1/2 tsp. black pepper

Instructions

Preheat oven to 350. Prepare a 2-quart casserole dish with cooking spray; set aside. In a mixing bowl, combine beans, onions, bell peppers, garlic, ketchup, and honey. Mix well. Spread into prepared dish. In a small bowl, combine cheese, crumbs, salt, and black pepper. Mix well. Spoon over bean mixture. Bake, uncovered, for 45 minutes, or until top is browned.

219 Calories; less than one gram Fat (1% calories from fat); 10g Protein; 42g Carbohydrate; 0mg Cholesterol; 934mg Sodium

Ingredients

14 servings
1 lb. ground chicken breast, skinless
1/2 cup bell peppers, chopped
1/2 cup onions, chopped
10 1/2 oz. tomato soup, condensed
1 tbsp. chili powder
1tbsp. Worcestershire sauce
14 fat-free flour tortillas

Instructions

In a 2-quart glass casserole dish, combine chicken, bell peppers, and onions. Cover and microwave on high for five minutes, or until chicken is no longer pink, stirring once during cooking time. Stir in soup, chili powder, and Worcestershire sauce. Cover and microwave on high for five minutes, or until hot. Wrap and stack tortillas in damp paper towels. Microwave on high for one minute, or until warm. Spoon one-fourth cup chicken mixture onto each tortilla. Fold in sides and roll up to make burritos.

138 Calories; 1g Fat (5% calories from fat); 11g Protein; 21g Carbohydrate; 19mg Cholesterol; 379mg Sodium

8 servings

Ingredients

1 lb. Frozen Bread Dough, thawed
10 oz. frozen spinach, thawed and drained
1 lb. ground chicken breast, skinless
1 cup onions, chopped
1 cup bell peppers, chopped
1 tsp. garlic, minced
15 oz. Italian style tomato sauce
1/2 tsp. Oregano
1 cup fat-free mozzarella cheese, shredded
1/2 cup fat-free Parmesan cheese

Instructions

Preheat oven to 375. Prepare a 12" pizza pan with cooking spray. Press dough into pan, forming the crust with one-inch edges. Prick crust with fork several times. Bake for ten minutes. Sprinkle spinach over crust. In a skillet, cook chicken, onions, bell peppers, and garlic. Cook until chicken is no longer pink. Stir in tomato sauce and oregano. Spoon mixture over spinach in pan. Sprinkle cheeses over top. Bake for 25 minutes, or until crust is lightly brown.

273 Calories; 3g Fat (9% calories from fat); 25g Protein; 37g Carbohydrate; 53mg Cholesterol; 760mg Sodium

Ingredients

1/2 cup chopped onion
2 tbs. chili powder
1/2 cup bulgur (or 1 cup cooked rice)
1/2 cup water
1 tsp. lime juice
1egg white
1 lb. extra lean ground beef

Instructions

Dry saut1/2 onion & chili powder for 1 minute over medium heat. Add bulgur. Cook 1 minute more. Add water. Remove from heat. (Substitute cooked rice instead of bulgur.) Mix with remaining ingredients & form into 8 patties. Grill or barbecue about 8 minutes per side. Top with low-fat yogurt or sour cream, salsa, shredded lettuce, sliced tomatoes or cucumbers, chopped green or red pepper, and chopped green onion.

Serving Information - Per burger (with bulgur) 1/2Fat: 11g 1/2Calories: 360 1/2Fibre: 13g

Serving Suggestion:Serve with Low-Fat Guacamole, Nachos, and Salsa Soup.

6 servings

Ingredients

1/2 tsp. olive oil
1 lb. ground chicken breast, skinless
1/2 cup onions - chopped
1/2 cup bell peppers - chopped
15 oz. tomato sauce
4 cup water
1env. Taco seasoning mix
8oz. Spaghetti, thin - uncooked
1/2 cup fat-free cheddar cheese - shredded

Instructions

In a 12" skillet, heat oil over medium heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in tomato sauce, water, and seasoning mix. Bring to a boil. Add spaghetti. Reduced heat. Simmer covered until spaghetti is tender, 25 minutes. Sprinkle with cheese.

290 Calories; 2g Fat (8% calories from fat); 23g Protein; 38g Carbohydrate; 44mg Cholesterol; 899mg Sodium

8 servings

Ingredients

8 oz. bow tie pasta - cooked
1/2 tsp. olive oil
1/2 lb. ground chicken breast, skinless - cooked
1/2 cup bell peppers - chopped
1/2 cup onions - chopped
15 oz. dark red kidney beans, canned -- drained and washed
1/8 tsp. Cumin
1 tsp. chili powder
8 oz. no-salt-added tomato sauce
2 1/2 cup frozen corn kernels - thawed
1/2 cup fat-free cheddar cheese - grated
1 cup fat-free plain yogurt
1/2 cup taco sauce
1/2 cup low-fat tortilla chips

Instructions

Prepare bow tie pasta according to package directions; drain. In a skillet, heat oil over medium heat. Cook chicken, bell peppers, and onions until chicken is no longer pink and vegetables are tender. Add beans, cumin, and chili powder; heat through. In a mixing bowl, combine pasta, chicken mixture, tomato sauce, corn, and cheddar cheese. In another bowl, combine yogurt and taco sauce. Add to salad mixture and toss well.

349 Calories; 3g Fat (8% calories from fat); 19g Protein; 61g Carbohydrate; 17mg Cholesterol; 364mg Sodium

Notes: To serve, garnish with tortilla chips and serve with additional taco sauce.

Serving Suggestion:Can be served warm or cold.

Ingredients

6 medium potatoes
1/3 cup salsa
2 green onions

Instructions

Wash and cut potatoes into wedges. Puree salsa. Toss potatoes into salsa. Spray cookie sheet with oil. Bake potatoes about 20 minutes in preheated 400F oven, turning often and basting with remaining pureed salsa as needed to prevent sticking. Broil about 3 minutes, turning several times to brown. Sprinkle with green onions and serve with no-fat yogurt.

Serving Information - Servings: 6 1/2Fat: 0.2 g 1/2Calories: 200 1/2Fibre: 2.2 g