15 Quick, Easy and Healthy Recipes

Chef Nick Chef Nick CavataioCavataio

15 Quick, Easy and Healthy Recipes15 Quick, Easy and Healthy Recipes

15 Quick, Easy and Healthy15 Quick, Easy and Healthy

RecipesRecipes

written by:

Chef Nick CavataioChef Nick Cavataio

copyright©2010 http://www.conqueringhealthierrecipes.com/cookbook.html1



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Table of Contents

Baked Turkey 4

Barbecue Marinade 5

Breakfast Casserole 6

Crispy Orange Roughy 7

Crunchy Pecan Chicken -Low Carb 8

Honey Baked Ham 10Italian Tomato Sauce 13




Lemon – Garlic Chicken 14

Low Fat Gravy 16Low Fat Vegetable Lasagna 18Oatmeal Crisps 20

Peanut Butter Muffins 21

Summer Squash Soup – Apple Flavor 22

Sweet & Sour Spareribs 24




Baked TurkeyBaked Turkey

Baked Turkey

This one only has a few ingredients and never fails.

•1 (12-pound) turkey

•1 stick butter, sliced

•1/2 cup vegetable oil

•4 cloves large garlic, crushed

•1 t ground allspice

•1 t seasoned salt

Preheat oven 350°F. Clean and rinse out turkey cavity and pat dry. Then place turkey in aPreheat oven 350°F. Clean and rinse out turkey cavity and pat dry. Then place turkey in a roasting pan. Carefully lift skin over breasts, thighs and drumsticks and insert butter. Rub oilroasting pan. Carefully lift skin over breasts, thighs and drumsticks and insert butter. Rub oil and crushed garlic cloves over turkey, then sprinkle with allspice and seasoned salt. Tie orand crushed garlic cloves over turkey, then sprinkle with allspice and seasoned salt. Tie or skewer legs together to hold shape during cooking. Cover with aluminum foil. Bake for 4skewer legs together to hold shape during cooking. Cover with aluminum foil. Bake for 4 hours, or about 20 minutes per pound. Meat thermometer should read 180°F. when insertedhours, or about 20 minutes per pound. Meat thermometer should read 180°F. when insertedinto the thickest portion of the breast away from the bone. Remove foil during last into the thickest portion of the breast away from the bone. Remove foil during last 30 minutes of cooking; baste with pan juices to brown skin.30 minutes of cooking; baste with pan juices to brown skin.




Barbecue MarinadesBarbecue Marinades

Barbecue Marinade

• 1 small onion, finely chopped

• 1 T oil

• 1 T honey

• 3 T tomato ketchup

· 2 T soy sauce

• 1 t prepared mustard

Mix all togetherMix all together




Breakfast CasseroleBreakfast Casserole

Breakfast Casserole

• 1 pkg. Fat free hash browns

• 1 pkg. Lean Sausage

• 4-6 egg whites, beaten or Eggbeaters

• 8 oz. package of shredded fat free cheddar cheese

Preheat oven 350-375 degrees Brown sausage and hash browns in nonstick skillet; season potatoes with salt & pepper. Put hash browns and sausage in 8 x 13" nonstick cake pan. Pour egg whites over mixture. Spread fat free shredded cheese over the top. Bake for 45 minutes. Or until, egg is cooked and cheese is browned.




Crispy Orange RoughyCrispy Orange Roughy

Crispy Orange RoughyCrispy Orange Roughy

• 1 pound fresh or frozen orange roughy fillets

• 1 cup finely crushed tortilla

• 1 t dried oregano

• 1/2 t garlic powder

• 1/2 t dried basil

• 1/4 cup skim milk

• Egg substitute to equal 1 large egg

• 1 cup Monterey Jack Cheese, shredded

Thaw fish fillets thoroughly, if frozen. Rinse; pat dry with paper towels. Heat oven to 450°F. Combine tortilla chips, oregano, garlic powder and basil in 9-inch pie plate or baking pan. Whisk together milk and egg in another 9-inch pie plate or baking pan. Dip fillets in milk mixture; then coat with tortilla chip mixture. Place coated fish in lightly greased 11x7-inch glass baking dish; sprinkle with remaining crushed tortilla chips. Bake for 6 to 9 minutes or until fish flakes with fork. Sprinkle fillets with cheese; continue baking 2 to 3 minutes or until cheese is melted.




Crunchy Pecan Chicken Low CarbCrunchy Pecan Chicken Low Carb

Crunchy Pecan Chicken – Low Carb

• 1 cup ground pecans

• 1/2 cup grated parmesan cheese



• About ½ cup lemon juice for dipping

• 4 boneless chicken breast halves, pounded to make flat and even in thickness

• 2 tablespoons Olive oil

In large shallow dish, combine pecans, cheese, garlic powder and basil. Place lemon juice inIn large shallow dish, combine pecans, cheese, garlic powder and basil. Place lemon juice in another shallow dish. Dip chicken in juice, then coat with pecan mixture. In large non-stickanother shallow dish. Dip chicken in juice, then coat with pecan mixture. In large non-stick skillet, heat oil till moderately hot. Add chicken; cook 3 to 5 minutes on each side or untilskillet, heat oil till moderately hot. Add chicken; cook 3 to 5 minutes on each side or until golden and cooked through.golden and cooked through.




Honey Baked HamHoney Baked Ham

Honey Baked Ham

• 1/2 Spiral-cut smoked ham (about 7 lbs. fully cooked) • 1/2 Spiral-cut smoked ham (about 7 lbs. fully cooked)

• 1/2 cup Pear Nectar

• 1/2 cup Orange juice

• 1/2 cup Firmly packed brown sugar

• 1/2 cup Honey

Preheat oven to 375* F. Place ham, cut end down, in A baking pan. Mix together Preheat oven to 375* F. Place ham, cut end down, in A baking pan. Mix together Pear nectar and orange juice in a bowl. Bake ham in a preheated Oven for Pear nectar and orange juice in a bowl. Bake ham in a preheated Oven for 15 minutes basting Twice with juice mixture. Mix together brown sugar and honey 15 minutes basting Twice with juice mixture. Mix together brown sugar and honey in a small bowl. Brush mixture over ham. Bake For about another hour, or untilin a small bowl. Brush mixture over ham. Bake For about another hour, or untilinternal temperature Measures 140* on an instant Read meat thermometer. internal temperature Measures 140* on an instant Read meat thermometer. Serve Immediately.Serve Immediately.




Italian Tomato SauceItalian Tomato Sauce

Italian Tomato Sauce

• 4 medium onions, chopped

• 3 garlic cloves, crushed

• 14 oz crushed tomatoes

• ½ cup tomato paste

• ½ cup water

• ¼ t Lite salt

• ½ t black pepper

• 2 T canola oil

In a heavy-based saucepan fry the onion and garlic in oil until transparent. Add tomatoes,In a heavy-based saucepan fry the onion and garlic in oil until transparent. Add tomatoes, tomato paste, water, salt and black pepper. Simmer on very low heat fortomato paste, water, salt and black pepper. Simmer on very low heat fortwo hours, stirring frequently.two hours, stirring frequently.




Lemon-Garlic ChickenLemon-Garlic Chicken

Lemon-Garlic Chicken

• 6 chicken breast fillets

• 1/2 cup melted margarine

• 3 clove garlic, minced

• 3/4 cup dry bread crumbs

• 1/2 cup Parmesan cheese, grated

• 1 1/2 t parsley, minced

• 1 t salt

• Pepper to taste

• 2 T melted margarine

• Juice of 1 lemon

• Paprika to taste

Rinse chicken and pat dry. Dip in mixture of 1/2-cup butter and garlic. Coat in mixture of bread crumbs, Parmesan cheese, parsley, salt and pepper. Arrange in nonstick baking pan. Drizzle with 2 tablespoons butter and lemon juice. Sprinkle with paprika. Then bake at 325 F for 30 minutes or until chicken is tender.




Low Fat GravyLow Fat Gravy

Low Fat Gravy

• 1 3/4 cup chicken broth - without fat

• 4 T cornstarch

• 1 t onion powder


• 1 tsp seasoning salt

• 1 chicken or vegetable flavor bouillon cube

• Salt and pepper to taste

Mix well in saucepan. Cook over medium heat, stirring until smooth.Mix well in saucepan. Cook over medium heat, stirring until smooth.




Low Fat Vegetable LasagnaLow Fat Vegetable Lasagna

Low Fat Vegetable Lasagna

• 9 pieces lasagna, uncooked

• 1 medium yellow onion, chopped

• 1 t vegetable oil

• 2 garlic cloves, crushed

• 8 ounces mushrooms, sliced thin

• 1/4 cup fresh parsley, chopped

• 1 10 ounce package frozen spinach, thawed, drained thoroughly

• 1/4 t salt


• 1/2 t dried oregano

• 2 cups meatless tomato or spaghetti sauce

• 1 15 ounce container part skim or reduced fat ricotta cheese

• 3/4 cup shredded, part skim mozzarella cheese

• 2 T grated Parmesan cheese

Prepare pasta according to package directions; drain and cover with cool water until ready to use. While pasta is cooking, combine onions and oil in a skillet over medium heat until golden, about 5 minutes. Add the garlic and cook about 1 minute. Spoon out half the onions




and reserve for later. Add the mushrooms to the onions in the skillet. Cook, stirring overand reserve for later. Add the mushrooms to the onions in the skillet. Cook, stirring over medium heat, until the mushrooms are tender and slightly browned, about 7 minutes. Add themedium heat, until the mushrooms are tender and slightly browned, about 7 minutes. Add the parsley and a pinch of salt; transfer to a bowl. Add the reserved cooked onion and the spinachparsley and a pinch of salt; transfer to a bowl. Add the reserved cooked onion and the spinachto the skillet. Cover and cook over medium heat until the spinach is wilted, about 3 minutes.to the skillet. Cover and cook over medium heat until the spinach is wilted, about 3 minutes. Uncover and cook over medium heat to evaporate any excess moisture, about 1 minute. Uncover and cook over medium heat to evaporate any excess moisture, about 1 minute. Season with a pinch of salt. Heat oven to 350F. Drain the lasagna and pat dry with paper Season with a pinch of salt. Heat oven to 350F. Drain the lasagna and pat dry with paper towels. Mix the oregano and basil with the tomato sauce. Spread 1-cup tomato sauce in thetowels. Mix the oregano and basil with the tomato sauce. Spread 1-cup tomato sauce in the bottom of a 13 x 9 x 3 inch pan. Arrange 3 lasagna pieces, slightly overlapping, in the pan.bottom of a 13 x 9 x 3 inch pan. Arrange 3 lasagna pieces, slightly overlapping, in the pan. Spoon the spinach mixture on top in an even layer. Spread with half of the ricotta. Sprinkle Spoon the spinach mixture on top in an even layer. Spread with half of the ricotta. Sprinkle with 1/4 cup of the shredded mozzarella cheese. with 1/4 cup of the shredded mozzarella cheese.




Oatmeal CrispsOatmeal Crisps

Oatmeal Crisps

• Vegetable oil spray

• 1/2 cup vegetable oil spray

• 1/2 cup firmly packed brown sugar

• 1 t vanilla extract

• 2 cups quick-cooking oats

• 1/2 t baking powder

• 1 t ground cinnamon

Preheat oven to 325 F. Spray a 9-inch square pan with vegetable oil spray. In a mixing bowl,Preheat oven to 325 F. Spray a 9-inch square pan with vegetable oil spray. In a mixing bowl, combine oil, brown sugar, and vanilla. Add oats, baking powder and cinnamon. Mix untilcombine oil, brown sugar, and vanilla. Add oats, baking powder and cinnamon. Mix until blended. Press mixture evenly and firmly into prepared pan. Bake 20 to 25 minutes, or untilblended. Press mixture evenly and firmly into prepared pan. Bake 20 to 25 minutes, or until edges are golden brown. Cut into 36 squares while hot. Allow to cool in pan. Store in aedges are golden brown. Cut into 36 squares while hot. Allow to cool in pan. Store in a container with a loose-fitting lid. Makes 18 servings.container with a loose-fitting lid. Makes 18 servings.




Peanut Butter MuffinsPeanut Butter Muffins

Peanut Butter Muffins

• Eggbeaters, equal 2 eggs

• 1 c. skim milk

• 1/4 c. banana (about 1 banana), mashed with a fork

• 1/4 c. reduced fat peanut butter

• 1/3 c. vegetable oil

• 1/4 c. frozen apple juice concentrate, thawed

• 1/4 c. nonfat dry milk

• 2 1/4 c. flour

• 1 1/2 t baking powder

• 1 t baking soda

• Nonstick spray

Preheat oven to 350 degrees F. In a large bowl, combine the eggbeater, milk, mashed Preheat oven to 350 degrees F. In a large bowl, combine the eggbeater, milk, mashed banana, peanut butter, vegetable oil, apple juice, and dry milk. Mix until creamy. Add the banana, peanut butter, vegetable oil, apple juice, and dry milk. Mix until creamy. Add the flour, baking powder, and baking soda into the large bowl. Mix again. Line a muffinflour, baking powder, and baking soda into the large bowl. Mix again. Line a muffintin with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill eachtin with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about 2/3 of the way up. Bake for about 15 minutes; remove from muffin tin andmuffin cup about 2/3 of the way up. Bake for about 15 minutes; remove from muffin tin and cool on wire rack. Makes 12 servings.cool on wire rack. Makes 12 servings.




Summer Squash Soup -Summer Squash Soup -

Apple Flavor Apple Flavor

Summer Squash Soup - Apple Flavor

• 1 T olive oil • 1 T olive oil

• 1/2 small onion, chopped fine

• 2 cloves garlic, minced

• 1/2" piece of ginger

• 2 cloves garlic

• 1/2 t cumin

• 1/2 t coriander

• 1/2 t dry mustard

• 1/4 t cinnamon

• 1 tsp. salt

• 6 medium summer squash

• 1 medium steamed potato

• 1 large apple

• 4 cups leftover water from steaming vegetables

• 1 T lemon juice




Add onion and garlic in soup kettle with oil; add cumin, coriander, mustard, cinnamon, salt, and cayenne. Sauté onion and garlic until soft. Stir often. Peel ginger. Place in blender with1 Tbsp. water and blend. Add blended ginger to soup pot. Cut summer squash into 1" pieces. Quarter potato and apple, discarding apple core and seeds. Chop squash in food processor or blender. Add potato and apple, continuing to chop until ingredients are assimilated. Use small amounts of liquid to keep blade moving. Add remaining liquid, a little at a time, working the machine until a soup-like consistency is achieved. Transfer soup to pot. Warm, stirring frequently, to just below simmer point. Add lemon juice. Taste and adjust seasoning with additional salt and cayenne, if desired.




Sweet and Sour SpareribsSweet and Sour Spareribs

Sweet and Sour Spareribs

• 5 pound pork spareribs cut in serving size pieces

• 1 cup brown sugar

• 3 T cornstarch

• 1 T dry mustard

• 1 cup vinegar

• 1 cup crushed pineapple, undrained

• 3/4 cup catsup

• 3/4 cup water

• 1/3 cup finely chopped onions

• 3 T Lite soy sauce

• Salt and pepper

Spread ribs, meaty side up, in a single layer shallow pan. Brown in 425F oven for 20 minutes; drain off fat. Combine remaining ingredients, except salt and pepper, in a saucepan; stir smooth. Cook over medium heat until thick and glossy, stirring constantly. Sprinkle salt




and pepper over browned ribs; spoon about half of the sweet sour sauce over meat. Reduce heat to 350F and bake for 45 minutes. Turn ribs; cover with remaining sauce and bake for 30 minutes or more, or until well done. Makes 6 servings.




Thai Fettuccine PrimaveraThai Fettuccine Primavera

Thai Fettuccine Primavera

• 1 pound fettuccine, preferably whole grain

• 1 T peanut oil

• 2 heads broccoli, cut into florets

• 2 bell peppers (1 red and 1 yellow), cut into short strips

• 2 t minced fresh ginger

• 2 cloves garlic, minced

• 1 can (14 ounces) reduced-fat coconut milk

• 2 T Thai red curry base

• 1 T brown sugar

• 1/4 cup chopped peanuts

• 1/4 cup chopped fresh basil

Cook the fettuccine according to directions. Meanwhile, heat the oil in a wok or large, deep skillet over medium-high heat. When hot, add the broccoli and stir-fry for 10 seconds. Add a tablespoon or two of the pasta water, cover, and steam until the broccoli is just bright greenand barely tender, 1 to 2 minutes. Add the peppers and stir-fry for 1 minute. Add the ginger and garlic and stir-fry for 1 minute more. Remove to a bowl and cover to keep warm. Add the coconut milk, curry base, and brown sugar to the pan and return to medium-high heat. Bring to a boil, whisking until thoroughly mixed. Reduce the heat to medium and simmer




for 5 minutes. Drain the pasta and put in a large bowl or return to the pasta pot. Mix in a few tablespoons of the curry sauce just to moisten the pasta. Stir the vegetables into the remaining sauce. Divide the pasta among plates and top with the vegetables and sauce. Sprinkle with the peanuts and basil.

Enjoy your recipes!




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You can get more great recipes at Conquering Healthier Recipes http://www.conqueringhealthierrecipes.com/cookbook.html .


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Happy Cooking

Chef Nick Cavataio


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15 Quick, Easy and Healthy Recipes