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Chefs' Secrets for Healthier Cooking

4 top chefs share tips and recipes for lighter dishes that don't scrimp on taste and style.

Healthy Chefs' Recipes continued...

Note: If the corn juice curdles during cooking, don't worry. Beat the curdled liquid with an electric mixer set on medium speed until smooth before you add the rest of the vegetables.

Yield: 8 servings

Our Advice: Journal single serving as a meal

Per serving: 305 calories, 10 g protein, 70 g carbohydrate, 3 g fat, 0.5g saturated fat, 0 mg cholesterol, 19 g fiber, 53 mg sodium. Calories from fat: 8%.

From Taste Pure and Simple: Irresistible Recipes for Good Food and Good Health (Chronicle Books, 2003) by Michel Nischan with Mary Goodbody. © 2003. Reprinted with permission from the publisher.

Tofu Strawberry-Banana Smoothie

WebMD Weight Loss Clinic Members: Journal as replacement shake/smoothie.

You'll never miss the fat or the calories with this smoothie recipe from Amidor. You can add a spoonful or two of peanut butter and/or a teaspoon of chocolate syrup for a stronger flavor. Just be mindful of your portion sizes.

3/4 cup silken tofu
1 cup frozen strawberries
1 frozen banana, cut into pieces
1/2 cup soymilk
2 tablespoons peanut butter (optional, for more flavor and protein)
2-3 ice cubes

• Place all ingredients in blender; blend until mixture is smooth.

Yield: 1 serving

Per serving: 338 calories, 20 g protein, 46 g carbohydrate, 12 g fat, 1.7 g saturated fat, 8.5 g fiber, 0 mg cholesterol, 31 mg sodium. Calories from fat: 29%.

Recipe provided by Toby Amidor, MS, RD, nutrition instructor, Art Institute of New York City; © 2006 Toby Amidor.

Shrimp and Brown Rice Wontons

WebMD Weight Loss Clinic Members: Journal 3 wontons as 4 ounce lean fish or seafood without fat + 1/2 cup starchy foods and legumes without fat.

Garnero offers this lower-fat, full-flavor recipe for Asian shrimp and wontons.

1 packet square Wonton wrappers

Filling:
12 ounces shrimp, veins removed
1 tablespoon sesame oil
1 tablespoon sugar
1 tablespoon parsley, chopped
2 teaspoons garlic, chopped
2 teaspoons ginger, chopped
3 tablespoons carrots, minced, blanched
3 tablespoons celery, minced, blanched
1 to 2 teaspoons salt
1/2 teaspoon black pepper
3/4 cup brown rice, completely cooked

Scallion Oil:
2 bunches scallions, green only
2 teaspoons rice vinegar
2 tablespoons peanut oil
4 tablespoons neutral-flavored vegetable oil
1/2 teaspoon salt

Garnish:Large bamboo steamer basket (if available)
Banana leaves, cut into triangles (1 piece per plate)
Scallions, sliced (if desired)
Toasted sesame seeds (if desired)
Lite soy or ponzu sauce for dipping

  • First, make Scallion Oil: Blanch scallions briefly in boiling water. Then place scallions and vinegar into a blender and puree until very smooth. Add the oil while the blender is running to form an emulsion. Season to taste with salt.
  • Next, prepare filling: Place shrimp, oil, sugar, parsley, garlic, ginger, salt and pepper into food processor and quickly pulse to make a coarse and chunky paste. Remove puree, put cooked rice into processor, and quickly puree just to break up the grains. Combine the rice, shrimp, and diced vegetables and mix.
  • Fill the wonton wrappers with shrimp filling as directed on wonton package. (If making ahead, transfer to a baking sheet lined with parchment; refrigerate or freeze until ready to cook.)
  • To cook wontons, heat a small amount of oil in large sauté pan and cook filled wontons lightly golden brown. Turn on side; add just enough water to cover the bottom of the pan. Cover; steam until centers are cooked, 4-5 minutes.
  • To serve, place banana leaves (if using) in the bottom of steamer basket or dish, then place the wontons on top of the leaves. Top each wonton with scallion oil, sesame seeds, and sliced scallions as desired. Place sets of chopsticks around the basket and serve individual containers of dipping sauce on the side.

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