Recipe

Flan is a dreamy, creamy dessert. You bake a custard over caramelized sugar. When the baking dish is reversed, you have the smooth, soft custard covered in syrup. Flan is known and loved all over Latin America, and now, in the States.

It’s said that the ancient Romans invented flan, but it was probably a favorite dessert long before their cooks noted the recipe down. It’s not a hard recipe, and a few simple ingredients will make it.

We offer a variety of reduced-calorie flans, but you must take into consideration that flan will never be a serious dieter’s dessert.

Low-Sugar Mexican Flan

This recipe is relatively low in calories and fat.

Prep time: 30 mins
Total time: 5 hours 5 mins
Yield: 6 servings
Servings size: 1 custard cup
202 calories per serving

Ingredients:

⅓ cup of sugar
3 eggs, slightly beaten
1 (12-ounce) can of evaporated milk (1 1/2 cups)
⅓ cup of sugar
1 teaspoon vanilla

Directions:

• Preheat oven to 325°F.

Make the caramel

• In an 8-inch heavy skillet, cook 1/3 cup sugar over medium-high heat until sugar starts to melt, shaking the skillet occasionally to heat sugar evenly. Do not stir.
• Once the sugar starts to melt, reduce heat to low. Cook and stir for about 5 minutes or until all the sugar is melted and golden brown.
• Immediately divide caramelized sugar among six 6-ounce custard cups. Tilt cups to coat the bottom evenly. Be very careful; hot sugar burns.

Make the custard

• In a medium bowl combine eggs, evaporated milk, 1/3 cup sugar, and vanilla.
• Place custard cups in a 13x9x2-inch baking pan.
• Divide the egg mixture among the custard cups. Cover the custard cups with foil.
• Place a baking pan on the oven rack.
• Heat water in a kettle. Pour the hot water into the baking pan, surrounding the custard cups, to a depth of about 1/2 inch.
• Bake for 35 to 40 minutes or until a knife inserted near the center of each flan comes out clean. The custard may still be a bit jiggly.
• Remove cups from water. Cool on the wire rack.
• Cover and chill for 4 to 24 hours.
• Before serving, slip a knife around the custard in the cups. Top each cup with a dessert plate. Turn the plate and cup over so that the flan will fall on the plate.
• Lift the cups up away from the flans. Spoon any caramelized sugar that remains in cups on top.

Healthy flan

Here you use coconut or muscovado sugar

Prep time: 10 mins
Cook time: 40 mins
Servings: 12

Ingredients:

Custard
4 cups skim milk
6 eggs
2/3 cups coconut or muscovado sugar
2 tsp vanilla extract

Caramel

1/3 cup coconut or muscovado sugar
2 tablespoons water

Instructions:

For the caramel

• Heat a pan briefly at low heat on the stove. Add the sugar and water.
• Do not stir.
• When the sugar melts and turns an amber brown, remove from the heat.
• Pour the caramel into molds or ramekins.

For the custard

• Cook the milk with the sugar, stirring very often until all the sugar is dissolved. Allow it to cool.
• In another bowl beat the eggs together with the vanilla. Mix this with the cooled milk.
• Pour the custard mixture over the caramel syrup.
• Heat water in a kettle. Pour the hot water into the baking pan, surrounding the custard cups, to a depth of about 1/2 inch.
• Bake for 35 to 40 minutes or until a knife inserted near the center of each flan comes out clean.
• Lift the flans out of the water bath and allow them to cool down. Chill in the refrigerator at least 4 hours or overnight.

Read Related Topic: Weight Watchers Mini Apple Pies

Honey Flan

This recipe requires raw honey instead of caramelized syrup.

224 calories per serving
You will need 6 custard cups or ramekins of 6-oz. Capacity

Ingredients:

10 tablespoons raw honey
2 1/4 cups whole milk
5 large eggs
1 teaspoon vanilla extract
1/4 teaspoon salt

Instructions:

• Preheat oven to 325°F.
• Spoon 1 tablespoon of the honey in each of the custard cups. Place in the freezer for 5 minutes.
• Whisk and combine thoroughly the milk, eggs, vanilla, salt and remaining 4 tablespoons honey.
• Strain the custard through a fine wire-mesh strainer into the custard cups. Straining the mixture prevents lumps in the flan.
• Place custard cups in a 13-by- 9-inch baking dish. Pour boiling water to a depth of ¾ inch into the dish.
• Bake until custards are almost set, about 35 minutes.
• Cool the flans for 30 minutes. Cover them and refrigerate between 4 hours and overnight.
• Run a knife between each flan and its cup to loosen it. Turn the cups over onto serving plates.

Real Healthy Flan

This recipe uses an exotic ingredient: yacon syrup. It’s sweet but sugar-free, derived from a Peruvian root vegetable. You can order it online.
SERVES 4

Ingredients:

¼ cup Yacon Syrup
4 eggs
¼ cup raw honey
1 can coconut milk, full fat
⅛ teaspoon of sea salt
2 teaspoons vanilla extract
Dash of ground cinnamon

Instructions:

• Preheat the oven to 350 degrees F. Pour the yacon syrup evenly into 4 ramekins.
• Whisk the eggs in a medium bowl.
• In a small skillet heat the coconut milk, raw honey, salt, vanilla and cinnamon. Bring a boil, stirring constantly. Remove the pan from the heat.
• Whisk the egg mixture slowly into the coconut mixture. Add the eggs to the coconut mix a tablespoon at a time, to prevent them from cooking and curdling.
• Divide the mixture between the 4 ramekins.
• Place the ramekins in a small baking dish and fill the dish with water up to the center of the ramekins. Bake for 40 minutes until the top of the flan is golden.
• Remove the ramekins from the baking dish and let them sit till they’re at room temperature.
• Chill for 2 hours or overnight.

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Low-Fat Pumpkin Flan

An autumn flan, using low-fat milk. You will need 8 ramekins of 5 ½ oz. capacity

Prep time: 15 minutes
Cook time: 1 hour 15 minutes
Chill time: 4 hours
Yield: 8 servings
259.3 calories per serving

Ingredients:

1 ¼ cups white sugar
2 tablespoons water
5 large eggs
1 teaspoon cinnamon
¼ teaspoon salt
⅛ teaspoon ground cloves
⅛ teaspoon ground ginger
1 pinch ground allspice
1 pinch ground mace
⅓ cup white sugar
1 (15-ounce) can pumpkin puree
1 ¾ cups low-fat milk
1 teaspoon vanilla extract
2 tablespoons hulled toasted pumpkin seeds

Instructions:

• Preheat the oven to 300°F.
• Whisk 1 1/4 cups sugar and the water in a saucepan over medium heat. Cook and stir until dark amber, about 10 minutes.
• Divide the caramel equally between the ramekins.
• Whisk eggs, cinnamon, salt, cloves, ginger, allspice, mace, and 1/3 cup sugar together in a large bowl.
• Beat in pumpkin puree until the mix is smooth.
• Heat milk in a saucepan over medium-low heat until it simmers. Remove from heat.
• Stir the vanilla extract into the milk. Strain hot milk mixture into the egg mixture, adding the milk a little at a time. Whisk to form a thin custard.
• Divide the custard evenly among the ramekins.
• Fill the baking dish with hot water to reach halfway up the sides of the ramekins.

• Cover the baking dish with foil.
• Bake until the flan is set but still a little wobbly, 45 to 50 minutes.
• Remove ramekins from hot water. Allow to cool completely. Cover and refrigerate until cold, at least four hours.
• To loosen the flan, run a knife around the inside edge of each ramekin. Place a dessert plate over each and turn them over so the flan will slide out, covered in caramel syrup.

Low-Fat Flan

Yield: 8 servings

Ingredients:

2/3 cup sugar
1 (14-ounce) can fat-free sweetened condensed milk
1 1/4 cups skim milk
1 cup fat-free egg substitute
1 1/4 teaspoons vanilla extract
1/8 teaspoon salt

Instructions:

• Preheat the oven to 325°.
• Place sugar in a skillet over medium-high heat. Cook, stirring, 5 minutes or until sugar dissolves. Immediately pour into a 9-inch round cake pan, tipping it around until the syrup coats bottom of
• Combine condensed milk with the skim milk, egg substitute, vanilla extract and salt. Stir until smooth.
• Pour custard over the syrup in the cake pan.
• Place cake pan in a large shallow baking pan; add hot water to a depth of 1 inch.
• Bake at 325° for 35 to 40 minutes or until barely set.
• Remove the cake pan from water, and let cool completely on a wire rack.
• Cover and chill for at least 3 hours.
• To loosen the flan, run a knife around the inside edge of the cake pan. Place a serving plate over the pan and turn to flip them over so the flan will slide out, covered in caramel syrup.
• Drizzle any caramelized syrup in the cake pan over the custard.

Tips:
To keep the caramelized sugar syrup fluid, add a ¼ teaspoon lemon juice to the sugar and water before beginning to cook it.
You can make the caramel in the microwave. Put a cup of sugar in a Pyrex measuring cup. Mix 2 tablespoons of water into the sugar. Microwave on high for 5 minutes.

It’s hard to give dessert up when you change your diet. Reducing sugar is crucial for the success of your weight-loss program, but you still miss everything that’s sweet and creamy.

The good news is, you can have a dreamy dessert and still cut calories and sugar. Think banana pudding!

Banana pudding is one of the great foods that have come out of the southern United States. Any Southerner will tell you how banana pudding is the kids’ delight at family parties or social gatherings. And it’s no secret that the kids continue to love and ask for banana pudding all through the years they grow and become adults.

We offer some great ideas for homey, comforting banana pudding here. Kids will love at least one, if not more, of these recipes and no one will know how much healthier they are unless you tell them.

Guilt-free dessert without the taste of artificial food. Sound good? Let’s go. Enjoy these low-fat versions of the traditional Southern dessert.

Homemade Banana Cream Pudding

Fresh, sliced bananas give a great sweet flavor to this classic, low-sugar pudding recipe.

Prep time: 10 minutes
Yield: 4 servings
Calories: 237kcal per serving

Ingredients:

2 cups of milk
1/4 cup granulated sugar
2 egg yolks
3 tablespoons cornstarch
1 teaspoon vanilla
1/4 teaspoon salt
2 large bananas

Instructions:

• Whisk together sugar, cornstarch, salt, milk, vanilla, and egg yolks in a medium saucepan.
• Cook the mixture over medium heat, whisking constantly. Cook until the mixture begins to thicken, about 6-8 minutes. Remove from heat.
• Spoon the pudding into a serving bowl or individual cups. Chill.
• Just before serving, slice the bananas and distribute them evenly over the pudding.

Banana Peanut Butter Pudding

This pudding is vegan and gluten-free. Crushed peanuts add protein and a satisfying crunch. Layer the pudding, fruit, and peanuts as described below to make an especially attractive presentation.

Prep Time: 10 minutes
Cook Time: 1 hour
Yield: 4 servings
Calories: 320kcal per serving

Ingredients:

For the pudding:
1 cup soft tofu
1 1/2 cups very ripe banana
1 1/2 tablespoons natural peanut butter
1 teaspoon natural vanilla extract
1 teaspoon coconut sugar, or more to taste
1/4 teaspoon cinnamon

Garnish:
1 sliced banana
1 teaspoon coconut sugar
1/2 cup crushed freeze-dried fruit
1/4 cup crushed unsalted peanuts

Instructions:

• Purée the tofu until very smooth. Use a small food processor or blender for this.
• Add the bananas, peanut butter, vanilla, sugar, and cinnamon to the puréed tofu.
• Blend all until smooth and creamy.
• Chill 1 hour at least.
• Let a medium skillet get warm over medium heat. Add the coconut sugar and the sliced bananas. Turn them gently once, cooking until the bananas caramelize.
• Keep an eye on them and take the skillet off the heat as soon as the bananas are caramelized, to prevent burning.
• Spoon a little freeze-dried fruit and a few crushed peanuts into each of four glasses. Spoon about half the pudding over the fruit and peanuts, distributing it evenly between the four glasses.
• Add the caramelized bananas (reserve 4 slices for garnish) and some additional freeze-dried fruit to each. Spoon a layer of the remaining pudding into each glass. Lightly sprinkle peanuts, and freeze-dried fruit over the portions, and top each with a slice of caramelized banana.

See Related Topic: Healthy Banana Cake Recipe

Roasted Banana Pudding

Roasting the bananas brings out their sweetness. This recipe needs a little more work than the usual stove-top pudding, but it pays off in the compliments you’ll get. Make sure your bananas are ripe; green bananas will be hard and not sweet.

Prep time: 36 Mins
Cook time: 45 minutes
Total time: 2 hours 26 minutes
Yield: 10 servings of 2/3 cup

Ingredients:

5 unpeeled medium-size bananas, quite ripe
2 cups reduced-fat milk
2/3 cup sugar, divided
2 tablespoons cornstarch
1/4 teaspoon salt
2 large eggs
1 tablespoon butter
2 teaspoons vanilla extract
1 12-ounce container of frozen fat-free whipped topping, thawed and divided
45 vanilla wafers, divided

Instructions:

• Preheat the oven to 350°F.
• Line a baking pan with baking parchment.
• Place the unpeeled bananas on it. Bake for 20 minutes.
• Remove 3 bananas from the oven. Let them cool down. Peel them and cut into 1/2-inch-thick slices.
• Bake the remaining 2 bananas for an additional 20 minutes.
• Peel them and mash until smooth.
• Add milk and 1/3 cup sugar in a saucepan, heat over a medium-high heat. Bring it to a simmer.
• Whisk together the remaining 1/3 cup sugar with the cornstarch, salt, and eggs in a medium bowl. Gradually whisk in the hot milk and sugar mixture.
• Return the above mixture to the pan. For 3 minutes cook the ingredients over medium heat, whisking constantly. The mixture should be bubbly and thick. Remove from heat.
• Add the mashed bananas, butter, and vanilla, stirring until the butter melts.
• Have ready a bowl large enough for the pan to fit inside. Fill it with ice. Or fill your sink with ice water. Place the pan in the icy bowl or sink. Stir a few times.
• Leave the pudding in the cold for 15 minutes or until it cools to room temperature.
• Add half of the whipped topping to the pudding and stir gently to barely combine.
• Line an 11 x 7-inch baking dish with baking parchment Spread 1 cup custard evenly over the bottom.
• Spread 20 vanilla wafers and half of the banana slices over the custard. Spoon half of the remaining custard over bananas.
• Repeat the same steps with all 20 wafers, banana slices, and custard.
• Spread the remaining half of whipped topping evenly over the last layer of custard. Crush the remaining 5 wafers. Sprinkle over top.
• Refrigerate for 1 hour or until thoroughly chilled.

Banana Pudding For Dieters

Prep time: 20 minutes
Total time: 8 hours 20 minutes
Yield: 12 servings

Ingredients:

3 cups skim milk
2 boxes of French Vanilla instant pudding and pie filling mix (each 4-servings)
4 containers (6 oz each) French Vanilla yogurt
1 container (8 oz) Cool Whip frozen whipped topping (fat-free) thawed
48 reduced-fat vanilla wafer cookies
6 small ripe bananas, sliced
Additional banana slices for garnish

Instructions:

• Mix the milk and pudding mix with an electric mixer on low speed. Add yogurt, mixing well. Stir the whipped topping in gently until just combined.
• Singly layer the 24 vanilla wafers in an ungreased 3-quart (13×9-inch) glass baking dish. Spoon half of the pudding mixture over wafers.
• Place 6 sliced bananas over pudding mixture. Spoon remaining pudding mixture over bananas. Arrange the remaining 24 vanilla wafers over top of the pudding. Cover
• Leave in the refrigerator at least 3 hours but not longer than 8 hours. Garnish with additional banana slices.

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Weight Watchers Banana Pudding Parfaits

This dessert is only 4 Smartpoints per serving for all the myWW plans, Blue, Purple, or Green. You can make it even skinnier by omitting the crushed cookies.

Prep time: 15 minutes
Chill time: 1 hour
Yield: 16 parfaits, 9 oz. each
Calories: 129 kcal per serving

Ingredients:

2 small boxes (small), 3 oz fat-free vanilla pudding
4 cups low fat milk or
3 cups fat-free whipped topping, divided
10 large ripe bananas, chopped
16 reduced-fat Vanilla wafers, crushed

Instructions:

• Prepare pudding according to box directions. Chill until set.
• Fold in 2 cups of whipped topping.
• Alternate 1/3 cup bananas and 1 ½ tablespoons pudding twice in each cup.
• Chill until ready to serve.
• Spoon 1 tablespoon reserved whipped topping over each parfait. Crush one wafer per parfait and scatter over the whipped topping.

Healthy Banana Pudding With Chia Seeds And Almond Cookie Crumble

This banana pudding tastes decadent but is low in calories. Although a little time-consuming, it’s easy to make. It’s worth doubling the recipe to serve more people. Or just to have on hand for the next day. And note: this delicious pudding is sugar- dairy- and gluten-free.

Prep time: 4 hours
Cook time: 14 minutes
Yield: 2 servings

Ingredients:

2 ripe bananas plus 1 banana for garnish
1/4 cup almond or other alternative milk (do not use soy milk; it won’t set)
1 tablespoon maple syrup, coconut nectar, or agave syrup
1 tablespoon chia seeds
Almond Cookie Crumble Ingredients
1½ cups almond flour
3 tablespoon coconut oil, melted
½ teaspoon cinnamon
1 tablespoon coconut sugar
½ teaspoon baking soda
½ teaspoon vanilla extract
Coconut Whip Ingredients
1 can full-fat coconut milk, refrigerated overnight upside down
1 tablespoon coconut sugar

Instructions:

• Use a blender or food processor to blend 2 bananas, 1/4 cup almond milk, and maple syrup until the mix is smooth.
• Pour out the mixture into a bowl, add chia seeds and mix well.
• Put in the refrigerator for at least 3 hours and up to overnight.

Coconut Whip Instructions:

• The refrigerated coconut milk, stored upside down, will have formed a solid layer at the top. Open the can and pour the clear liquid out. Spoon the solid milk into a bowl. Whisk it with the coconut sugar until it’s light and smooth. Refrigerate the coconut whip until it’s time to assemble the pudding.

Almond Cookie Crumble Instructions

• Preheat the oven to 350°F.
• Mix all almond cookie ingredients (except the coconut oil) together. Add the oil and mix until the batter forms clumps.
• Shape the dough into a ball. Line a cookie sheet with greased parchment paper. Place the dough ball on the cookie sheet.
• Press the dough ball flat, about ¼ inch thick.
• Bake for 12-14 minutes. Allow the cookie to cool for 20 minutes.
• Crumble the cookie.
• Assemble the pudding
• Slice the reserved banana.
• Spread the chilled banana chia pudding at the bottom of a bowl. Sprinkle almond cookie crumbs over the pudding.
• Spread coconut whip over the pudding. Garnish with banana slices.

Easy Low-Fat Banana Pudding

We include this easy recipe based on instant pudding for your convenience.
Prep time: 20 minutes
Cook and chill time: 3 hours

2 packages (1.0 oz. each) JELL-O Vanilla flavor sugar-free, fat-free instant pudding
3-3/4 cups cold fat-free milk, divided
33 reduced-fat vanilla wafers
2 bananas, sliced
2 cups thawed Cool Whip whipped topping

• Mix pudding mix with 3-1/2 cups milk in a large bowl, for 2 minutes using a whisk.
• Let the pudding stand for 5 minutes.
• Arrange 11 wafers on the bottom and along the sides of a 2-quart serving bowl.
• Drizzle the wafers with 1 tablespoon of the remaining milk.
• Layer 1/3 of the bananas over the wafers, followed by 1/3 of the pudding.
• Repeat twice.
• Cover with Cool Whip.
• Refrigerate 3 hours.
• Garnish with additional banana slices and vanilla wafers.

Almond Butter and Banana Chia Pudding

An updated banana pudding chock-full of good-for-you ingredients like fiber-rich almond butter and chia seeds. And so easy to put together. You need to make it the night before to enjoy it the next day, but in the meantime, the fridge is doing all the work.

Prep time: 5 minutes
Chill time: 6 hours
Yield: 2-3 servings

Ingredients:

1 ripe banana
2 cups of milk
1 scoop vanilla protein powder
3 tablespoons chia seeds
1 tablespoon almond butter
Dash of cinnamon

Instructions:

• Combine all ingredients in a food processor. Process all to obtain a smooth, creamy blend.
• Pour the pudding into 2-3 small bowls or ramekins.
• Chill for 6-8 hours for the pudding to set.

Banana Yogurt Disguised As Pudding

Vanilla yogurt is the base of this pudding-like confection. Add a little whipped cream for a smooth and comforting texture. It’s so easy to put together. This makes one serving. Multiply it as needed, but take care to have the right number of ramekins or small dishes on hand.

Ingredients:

8-10 vanilla wafers
2 tablespoons vanilla yogurt
½ ripe banana

Instructions:

• Use a small ramekin to contain the yogurt “pudding.”
• Put 3 wafers into the ramekin.
• Spread a good spoonful of yogurt over the wafers.
• Layer 5 banana slices over the yogurt.
• Repeat the layers once more.
• Spread more yogurt over the last banana layer.
• Refrigerate for 5 hours.

Banana Pudding For Breakfast

You can consider this other yogurt-based “pudding” breakfast for the granola in it. The truth is, it’s delicious any time of the day.

Ingredients:

4 vanilla wafers, crushed
1 6-ounce container vanilla Greek-style yogurt
1/4 cup granola cereal
1/2 large, ripe banana, sliced
Whipped cream if desired

Instructions:

• Put the crumbs of 2 crushed vanilla wafers into the bottom of a cup.
• Spoon half of the yogurt onto the crushed vanilla wafers.
• Spoon the granola over the yogurt.
• Add a layer of banana slices.
• Repeat the layers of crushed wafers, yogurt, granola, and banana slices.
• Top with whipped cream and more crushed vanilla wafers.

Old-Time Southern Banana Pudding

We saved this pudding for last because it’s a really old-fashioned, cooked recipe that your grandmother or great-grandmother could have made, back in the days before instant mixes were invented.

Ingredients:

1/4 cup sugar
1/3 cup flour
3 egg yolks
1 cup skim milk
2 tablespoon low-fat cream cheese
1 box vanilla wafers or Chessman cookies
6 ripe bananas
½ teaspoon vanilla
Dash salt

Instructions:

• Place a layer of cookies in the bottom of a medium-sized mixing bowl.
• Slice a banana over the cookies. Put down two more layers of wafers and bananas.
• Arrange a double boiler on medium-low heat.
• Cook the sugar, flour, egg yolks, skim milk, salt, vanilla, and cream cheese for about 15 minutes. Whisk constantly. Make sure the pudding doesn’t stick and scorch.
• When the pudding thickens, remove from the heat.
• Allow the pudding to cool until just warm.
• Pour the pudding over the wafers and bananas in the bowl.
• Chill for about 2 hours. The wafers will absorb some of the pudding.

Tips for achieving the best-cooked banana pudding

To make sure your pudding is smooth and free of lumps put all the ingredients in a saucepan and whisk thoroughly before cooking.
Whisk the pudding constantly for 3-4 minutes. Don’t leave the stove: the pudding will catch and scorch in a blink if you stop whisking. Luckily, it’s only a few minutes until it thickens and you can take it off the heat.
You can tell the pudding is done when it bubbles. It will spatter, so watch out.

Presentation

A pretty presentation is easy to achieve with the yellow pudding plus the fluffy white whipped topping, and sliced bananas. Whether you’re serving the family or guests, take a few minutes to create a tempting-looking pudding. We do eat with our eyes, after all!
Use sherbet glasses or other transparent dishes to show off the layers of pudding and bananas from all sides.
Whip some cream. Spoon and it over the top of the pudding. Melt a little chocolate and drizzle a thread of it over the pudding.
For added color, slice a strawberry in half or in quarters and place it over the whipped cream topping. A few frozen blueberries gently dropped over the pudding will also add color and a touch of drama. But not too much fresh or frozen fruit – you want the banana flavor to shine through most.

What are Chile Rellenos, and what does it mean in English?

Chile Rellenos simply means “stuffed peppers.” They’re poblano peppers stuffed with cheese or a ground meat mixture which are then turned over in an egg white or corn masa batter and fried. Typically, they’re served in a spicy sauce.

There are plenty of variations; for instance, you can swap Hatch, Anaheim, or jalapeño peppers for poblanos. It depends on how spicy you want them. Poblanos are popular because their spiciness is mild, and they’re a good size to stuff.

The sauce that accompanies them can be tomato-based, or a blended mix of roast aromatic vegetables. You can sprinkle them generously with Cheddar cheese, or serve with red or green salsa.

To keep your Chile Rellenos lean, you can fry them in minimal, good-quality olive oil, without the batter coating. And they don’t have to be fried at all, although that’s traditional. In this article, we include a baked version and instructions on how to cook them in an air fryer.

The filling can vary to your taste. Some fill chile with the ground or shredded pork. Vegans often use tofu.

Here’s a recipe for healthy Chile Rellenos stuffed with black beans and cheese, roasted instead of fried.

Roasted Chile Rellenos

Ingredients:

4–6 extra-large whole poblano peppers, with stems on.
6 ripe, medium tomatoes
6 whole, big garlic cloves, peeled
1 large onion, chopped
2 small jalapeño peppers, halved
2 tablespoons olive oil
For the filling:
14 oz. can of seasoned black beans, drained, or plain black beans seasoned with a teaspoon each cumin and chili powder
6 oz. grated jack cheese or Mexican queso fresco – or 1 cup herbed tofu ricotta
Seasoning for the sauce:
2 teaspoons cumin
1 teaspoon coriander
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon salt
1 tablespoon tomato paste
1/4 cup fresh cilantro leaves, and some more for garnish
1/4–1/2 cup water or broth

Instructions:

• Preheat the oven to 450°F.
• Roast the vegetables: Line a baking pan with baking parchment. Cut the tomatoes in half. Place them on the pan together with the sliced onion, garlic, jalapeños, and whole poblano peppers. Leave a little space between the vegetables, so as not to steam them.
• Drizzle olive oil and sprinkle salt and pepper over the vegetables.
• Place the pan on the middle rack. Cook for 15 minutes.
• When the garlic and the peppers are tender, remove them with tongs to a platter. The garlic may be the first to cook through. Leave the peppers if not done yet, but keep an eye on them and remove them as soon as tender.
• Roast the tomatoes and onions 15-20 minutes longer until cooked through and have released some juice.
• Make the filling: Mix the canned beans with the cheese or herbed tofu ricotta. Mix a little less than half the chopped onion into the filling. Season with salt and pepper.
• When the poblanos are tender, remove the sheet pan from the oven, but leave the oven on. Lower the oven temperature to 425°F.
• Make the sauce: Blend the remaining half onion with the roasted tomatoes, jalapeños, garlic, and juices from the pan, in a food processor or blender.
• Add the cumin, coriander, chili powder, oregano, salt, tomato paste, and fresh cilantro to the blender. Add a little water by tablespoons, blending, until the mix has reached a sauce consistency.
• Stuff the poblanos: Cut a slit in the poblano peppers from stem to end. Rinse them under cold water, gently working the seeds out.
• Pour half the sauce onto a casserole or large cast-iron skillet. Place the poblanos on top of the sauce, slit side up. Stuff the filling into each one. Pour the rest of the sauce over top. Top with shredded cheese, if desired.
• Cover the casserole or skillet with foil. Bake for 20-25 minutes. Remove the foil and bake for 5 more minutes.

Healthy Chile Rellenos

Broiled instead of fried, these Rellenos are filled with turkey, black beans, and jicama, a Mexican root vegetable.
Prep Time: 10 minutes
Cook Time: 20 minutes
Yield: 4 stuffed poblanos

Ingredients:

4 poblano chile
For the filling:
2 teaspoons olive oil
8 ounces lean ground turkey breast
½ cup diced white onion
1 teaspoon minced fresh garlic
½ teaspoon cumin
¼ teaspoon chili powder
¼ teaspoon kosher salt
¼ teaspoon black pepper
½ cup diced jicama root
½ cup canned black beans, drained
1 tablespoon seeded and minced jalapeño pepper
1 tablespoon fresh lime juice
2 tablespoons chopped fresh cilantro
½ cup sour cream or large-curd cottage cheese
½ cup shredded Monterey Jack cheese

Instructions:

• Heat broiler to high, rack 6 inches from element.
• Roast poblanos under the broiler until charred on all sides, about 8 minutes, rotating every few minutes. The poblanos can also be roasted on a grill placed on the stove. Transfer the poblanos to a bowl. Cover with plastic wrap or a recycled plastic bag. Let them steam for 10 minutes.
• Heat the oil in a large skillet over medium heat. Add the turkey, onion, garlic, cumin, chili powder, salt, and black pepper. Cook for 5 minutes or until the turkey is browned.
• Add jicama, black beans, and jalapeño. Cook for another 2 minutes and remove from heat.
• Stir in lime juice, cilantro, and ½ cup sour cream or cottage cheese.
• Peel skin from Chile under running water. Don’t worry if a little skin remains.
• Cut a slit, lengthwise, down one side of each chili. Gently scrape the seeds out.
• Stuff chile with turkey mixture. Top with cheese and broil until the cheese is bubbly and starting to brown, 1–2 minutes.

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Healthy Vegan Chile Relleno

This light and healthy Chile Relleno recipe include nutritious beans and quinoa.
Prep Time: 15 minutes
Cook Time: 45 minutes
Yield: 4 servings
Calories: 239kcal

Ingredients:

Roasted vegetables:

4 whole poblano peppers with stems on (about 1 pound)
5 Roma tomatoes, halved
1 serrano pepper, halved and seeded
1/2 white onion, thinly sliced
1 small garlic bulb, bottom trimmed off, or 1/2 large bulb

Quinoa and Spinach Filling:

1 15-ounce can black beans, or 1 1/2 cups cooked dried beans
4 packed cups spinach leaves, chopped
1 cup cooked quinoa
1/2 cup corn kernels
1 teaspoon taco seasoning (recipe for home-made taco seasoning below)
2 tablespoons tomato paste
1/4 cup fresh cilantro leaves
Sea salt and freshly ground black pepper to taste

Instructions:

• Preheat the oven to 450°F. Line a baking pan with parchment paper. You may need 2 pans.
• Place the whole poblano peppers and the onions slices on the pan. Add the tomatoes, serrano pepper and garlic bulb to the pan, cut side down.
• Roast for 25-30 minutes, scooping the peppers and onions over halfway through cooking. Roast until the peppers are blistered on both sides and the vegetables are tender.
• Make the filling: Cook the spinach in a large skillet or pot. Drain the liquid, but reserve it to add back in by tablespoons, if needed. Add the cooked quinoa, black beans, corn, and taco seasoning to the spinach.
• Cook a few minutes longer to blend the flavors. Add a little spinach cooking water if needed to prevent sticking, but keep the mixture just moist, not wet. Season with salt and black pepper, to taste.
• Remove the roasted vegetables from the oven. Reduce the oven heat to 400°F. Let the vegetables cool for 10 minutes.
• Make the sauce: Put the tomatoes, onions, and serrano pepper in a blender. Put the garlic cloves on a cutting board and squeeze the flesh out, from the pointed end. Scrape it into the blender.
• Add the tomato paste and cilantro to the blender. Blend on low, gradually increasing to high speed. Add salt to taste.
• Choose a baking dish just big enough to contain the peppers. Pour the sauce into the bottom of it.
• Place the poblano peppers on the cutting board. Carefully slice one side of each pepper down the center lengthwise, making sure not to slice the other side. With a spoon, scoop out the seeds and membranes from the peppers.
• Fill each pepper with 1/4 of the filling. Put them into the baking dish, cut side up.
• Cover with foil. Bake for 20-25 minutes at 400°F, until the filling is hot and the sauce is bubbling.
• Home-made taco seasoning: Mix 1/2 teaspoon chili powder, 1/4 teaspoon ground cumin, 1/8 teaspoon oregano, 1/8 teaspoon onion powder, 1 pinch of cayenne, garlic powder, and salt.

Chicken Chile Rellenos

This is a lean and heart-healthy Chili Rellenos recipe that’s bursting with Mexican flavors.
Yield: 4 servings

Ingredients:

1 lb. boneless, skin-free chicken breast
1 tablespoon rice wine vinegar
1/2 cup low-sodium chicken broth
1 bunch fresh cilantro leaves, leaves chopped and stems reserved
1 chipotle pepper in adobo sauce
1 teaspoon olive oil
1 large onion, diced
4 medium poblano peppers
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup reduced-fat cheddar cheese, shredded
1/2 cup cornmeal
1/4 teaspoon garlic powder
1/2 teaspoon chili powder

Instructions:

• In a small bowl, combine broth, vinegar, olive oil, and cilantro stems.
• Place chicken breast in an even layer in a medium baking dish. Pour broth mixture over chicken, cover, and bake for about 25 minutes, until fully cooked. Remove chicken from dish to a platter. Discard the cilantro stems. Place the chicken in the refrigerator.
• Remove the chipotle from the adobo sauce. Wearing gloves, cut it in half and mince the half. Keep the other half for another time.
• Heat the oil over medium heat. Add the onion and chipotle pepper. Cook for about 5 minutes. Remove from heat. Chill in the refrigerator.
• Turn the oven on to broil. Broil the poblanos for about 10 minutes, turning them every 2-3 minutes. The skin will begin to char. After the last turn, remove peppers and place them in a bowl. Cover with plastic wrap or a recycled plastic bag. Set aside to cool.
• When peppers are cool, peel gently. Slice each pepper on one side lengthwise. Remove the seeds and membranes.
• Preheat the oven to 350°F.
• Shred the chicken with 2 forks. In a large bowl, combine onion mixture, chopped cilantro, cumin, salt, and shredded cheese. Form the mixture into 4 rolls and place them inside the peppers. Close the peppers.
• Mix the cornmeal, garlic, and chili powder.
• Sprinkle about 1 tablespoon of cornmeal mixture on top of each stuffed pepper. Place the peppers on a greased baking sheet.
• Bake for 15 – 20 minutes. Serve warm with 2 tablespoons Relleno sauce

Read Related Topic: Slow Cooker Chili Cheese Dip Recipe

Chile Relleno Sauce

Combine a can of diced tomatoes with half a chopped green pepper, half a chopped onion, 1-2 cloves garlic, plus chili powder, cumin, brown sugar and salt and pepper to taste. Bring to a boil and simmer for 10 minutes, then cool and blend in a food processor or blender.

How to make Chile Rellenos in an air fryer

These are basic instructions for making 4 Chili Rellenos in an air fryer, with approximate ingredients. For a more exact recipe, choose one of the recipes above.

For the peppers:

• Place peppers in the air fryer basket. Set the air fryer to 400°F for 10 minutes, turning peppers halfway through cook time.
• Remove the charred peppers from the air fryer and cover with plastic wrap or a recycled plastic bag. Allow to steam for 10 minutes. Peel the skin off gently. It helps to do this under running water.
• In a medium bowl combine corn, scallion, cilantro, salt, black pepper, and grated cheese; set aside.
• Make the sauce: Heat the oil in a large skillet over medium-high heat. Cook onion in the oil for 5 minutes or until wilted.
• Add garlic; cook for 30 seconds. Stir in tomato paste, chile powder, oregano, and cumin, and salt. Cook and stir for 1 minute. Whisk in chicken stock, and lemon juice. Bring to a simmer, stirring occasionally. Cool slightly, then blend.
• Cut a slit down the center of each poblano pepper, starting at the stem and continuing to the tip. Scrape the seeds out with a spoon. Be careful not to pierce the bottom of the pepper.
• Stuff each chile with a quarter of the corn and cheese mixture, and 1 tablespoon of the sauce.
• Place stuffed peppers in a 6-inch heat-proof pan and place the pan in the air fryer basket. Set the air fryer to 400°F for 10 minutes or until the cheese has melted.

Can I swap another pepper for poblanos?

Anaheim peppers work well in place of poblanos, being similar in shape and easy to stuff. They’re a bit spicier, though.
If you don’t like heat, cook bell peppers instead of poblanos. They’re tasty, but they won’t have that authentic, hot, Mexican flavor.
If you can’t get enough chili heat, mix diced jalapeños into the filling.

What’s the traditional cheese for Chile Rellenos?

Traditionally, it’s a mix of Asiago and Monterrey Jack cheeses. But there’s no harm in using only one, or the other cheeses suggested above. If spicy heat really isn’t your style, use mozzarella.

Accompany your Chile Rellenos with a platter of sliced avocados and tomatoes, or a fresh, leafy salad, sour cream, salsa, or lime wedges to squeeze over the hot dish. Coleslaw is also excellent as a side dish. For an entire, satisfying meal, cook up some quinoa to serve with the chile.

How long do Chile Rellenos last in the refrigerator?

Refrigerate the dish within two hours of cooking, in airtight containers. The chile should last 3-5 days chilled.

How long can Chile Rellenos be left at room temperature?

Do not eat the peppers if left out for more than two hours. Refrigerate them as soon as they cool down or are just barely warm; that’s your best guarantee of safety when you’re not going to serve them right away. And don’t worry, Chile Rellenos reheat beautifully in the microwave, on the stovetop, or in the oven at medium heat. Just cover them and keep your eye on them, to prevent the sauce from drying out.

Freezing Chile Rellenos

You can safely freeze the cooked stuffed poblanos. Store them in airtight containers or heavy-duty Ziploc freezer bags. They will last frozen up to a year. It’s worth making a big batch, to have some on hand when the craving hits.

The safest way to thaw them out is to let them sit in the refrigerator for a day. Cooked peppers that have been thawed in the refrigerator can be kept for an additional 3 to 4 days before reheating. If you thaw them out in the microwave, don’t plan on leftovers, but eat them right away.

How to tell if the Chile Rellenos are still good?

Don’t taste any suspicious-looking stuffed Chile (or any other food). Inspect them closely and smell them. Throw out anything that looks or smells off.

Curry dishes are loaded with vegetables, even those featuring chicken, fish, lamb, and other proteins. And they’re very healthy foods, if you work with reduced-fat recipes and serve them with sensible portions of the traditional accompaniments, rice or naan bread.

The spices that are so important a feature in curry also contribute valuable nutritional and even medicinal benefits. Ginger and turmeric, for example, are known to be effective anti-inflammatory agents. Cumin and coriander aid digestion.

Here we offer a variety of curry, each recipe selected for the minimum of fat and maximum flavor in it. You can raise or lower the spicy heat level in each one simply by adding or removing some of the chilies or pepper flakes.

Spinach, Chickpea, and Potato Curry

This recipe makes the most of the pantry ingredients that you may already have in the house. A hearty meal that’s easy to put together.

Prep time: 1 hour
Serves 4

Ingredients:

1 onion, chopped
3 cloves garlic, chopped finely
A 2-1/2” piece of ginger, chopped finely
1 green chili, chopped coarsely
1 tablespoon vegetable oil
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
1 14-oz can chopped tomatoes
1 ¾ cups potatoes, measured after cutting into chunks
1 14-oz can chickpeas drained and rinsed
3 1/3 cups fresh or frozen and thawed spinach, chopped
Juice of ½ lemon
1 teaspoon garam masala spice

Instructions:

• Blend the onion, garlic, ginger, chili, and 3 tablespoons of water in a blender or food processor. Process until smooth.
• In a large deep frying pan heat the vegetable oil. Pour the onion purée in. Cook for 10 minutes.
• Add all of the dry spices and cook for 2 minutes.
• Add the chopped tomatoes and bring all to a simmer.
• Stir in the potatoes and chickpeas. Add 1 cup of water and simmer for 30 minutes, stirring occasionally, until the potatoes are cooked through.
• Add a little more water if it looks like sticking. Add the spinach and cook until it crumples.
• Stir in the lemon juice and garam masala. Cook for 1 more minute. Serve.

Turkey Curry

This curry makes the most of the leftovers.

Prep time: 5 minutes
Cook time: 15 minutes
Serves 4

Ingredients:

1 tablespoon sunflower oil
1 large onion, thickly sliced
1 green pepper, deseeded and chopped
2 tablespoon curry paste
2 garlic cloves, crushed
14-oz can chopped tomatoes
1 1/2 cup leftover turkey, diced
1 1/2 cup leftover boiled potato, diced
2 tablespoons mango chutney
Small bunch coriander, roughly chopped

Instructions:

• In a large pan heat the oil over high heat. Cook the onion and pepper for 3-4 minutes until starting to soften.
• Stir in the curry paste and garlic. Cook for another 1-2 minutes. Add the chopped tomatoes and ½ cup water. Bring to a boil. Lower the heat and simmer for 5 minutes.
• Stir in the turkey and potatoes. Cook for another 2-3 minutes. Season lightly with salt.
• Stir the mango chutney in. Scatter coriander over everything. Serve with rice or naan bread.

Read Related Article: Chickpea Vegan Curry Recipe

Vegetable Curry

This is a mild version of a traditional curry. You’ll make your own curry powder, instead of relying on commercial curry blends.

Prep time: 45 Minutes
Serves 4

Ingredients:

Oil for frying
2 onions, halved and sliced
2 cloves garlic, sliced thinly
3 green chilies, sliced
2 tablespoons home-made curry powder (recipe below)
1 cup of coconut milk
½ cup vegetable stock
¾ cup butternut squash cubed
1 small cauliflower, broken into small florets
½ cup green beans, sliced
10 curry leaves
1 teaspoon black mustard seeds

Home-Made Curry Powder
2 teaspoon coriander seeds
1 teaspoon cumin seeds
½ star anise
½ broken cinnamon stick
6 cloves
2 pods cardamom
½ teaspoon black peppercorns
1 teaspoon fennel seeds
½ teaspoon fenugreek
1 teaspoon turmeric powder
3-5 small dried red chilis, to taste
1 tablespoon basmati or jasmine rice

<h4Instructions:

• First, make the curry powder. Put the spices and chili in a non-stick frying pan, over low heat, and stir until the mix is fragrant. Remove from the pan and let it cool.
• Add the rice to the pan. Dry-fry until light gold. Cool. Grind the rice and fried spices in a spice grinder, mortar and pestle, or small food processor, until powdered. Note: the cardamom husks will separate from the seeds inside. Fish the husks out and discard.
• Heat 3 tablespoon oil in a large pan. Add the onions and cook for 10 minutes until soft and pale yellow.
• Add the garlic and green chilis. Cook for 3 minutes.
• Stir in 2 tablespoons of the curry powder. Stir until the fragrance of the spices rises.
• Add the coconut milk and vegetable stock. Bring it to a simmer.
• Add the squash. Cook for 4-5 minutes.
• Add the cauliflower and cook for 3-4 minutes.
• Add the green beans to be cooked until tender.
• To serve, heat another 2 tablespoons of oil in a pan and fry the curry leaves and mustard seeds until they frizzle and pop. Pour over the curry.

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Kidney Bean Curry

You can call this “curry in a hurry.”

Prep time: 5 minutes
Cook time: 30 minutes
Serves 2

Ingredients:

1 tablespoon vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
2”-sized piece of ginger, peeled and finely chopped
1 bunch coriander, chopped finely with stalks
1 teaspoon ground cumin
1 teaspoon ground paprika
2 teaspoon garam masala
14-oz can chopped tomatoes
14-oz can kidney beans, with its water

Instructions:

• In a large frying pan heat the oil over low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and pale yellow.
• Add the garlic, ginger, and coriander stalks. Cook for 2 minutes.
• Add the spices to the pan and cook for another minute. Add the chopped tomatoes and kidney beans with their water from the can. Bring to a boil.
• Turn the heat down and simmer the curry for 15 minutes, until thick. Season with salt to taste. Scatter the coriander leaves over the dish. Serve with rice.

Satay Curry With Eggplant and Bell Pepper

Eggplant makes a meaty background for crunchy bell peppers and snaps peas in this meat-free, vegan curry.
Prep time: 40 Minutes
Serves 4

Ingredients:

1 medium eggplant, cubed
2 teaspoons peanut oil
½ large onion, thinly sliced
1 red pepper, chopped
2 garlic cloves, crushed
A thumb-sized piece of ginger, grated
1 red chili, deseeded and finely chopped
2 tablespoons crunchy peanut butter
1 ¾ cups light coconut milk
Snap beans, a handful
½ cup baby corn
2 limes, juiced

Instructions:

• Pour 1 teaspoon of peanut oil into a bowl. Scrape the eggplant cubes into the bowl and toss to coat with the oil.
• Heat a non-stick skillet on medium-high heat. Cook the eggplant for 5 minutes until it softens and gets brown.
• Add the onion, chopped bell pepper, remaining teaspoon of oil, and a pinch of salt. Cook for 5 minutes until the onion has softened and the pepper is browning at the edges.
• Add the ginger, garlic and chili, and cook for 2 minutes.
• Add the peanut butter and coconut milk. Simmer gently for 10 minutes until thickened.
• Add the snap beans and baby corn. Simmer for 5 minutes or until the snap beans and corn are tender/crisp. Season lightly with salt. Stir in the lime juice.
• Serve with rice.

Curried Cod

This is a meal in one pot, light, and savory.
Prep: 10 minutes
Cook: 25 minutes
Serves: 4

Ingredients:

1 tablespoon oil
1 onion, chopped
2 tablespoon medium-hot curry powder
1 thumb-sized piece ginger, peeled and finely grated
3 garlic cloves, crushed
2 15-oz cans chopped tomatoes
15-oz can chickpeas
4 cod fillets (about 4-5 oz each)
1 lemon, zested and quartered
A small bunch of coriander leaf, roughly chopped
Salt and black pepper to taste

Instructions:

• Heat the oil in a large skillet. Add the onion to cook for a few minutes over a high heat. Stir in the curry powder, ginger, and garlic.
• Cook for another 1-2 minutes. Stir in the tomatoes and chickpeas. Season lightly with salt and pepper.
• Cook the sauce for 8-10 minutes. It will thicken.
• Place the cod over the sauce. Cook for another 5-10 minutes, covered until the fish is cooked through.
• Scatter the lemon zest and coriander leaf over the fish. Serve with the lemon wedges to squeeze over.

Sweet Potato and Lentil Curry

Ingredients:

2 teaspoons vegetable oil
1 large red onion, finely chopped
4 cloves garlic, crushed
A 2” piece of ginger, finely grated
6 fresh or dried curry leaves
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon ground turmeric
2 medium sweet potatoes (about 1 lb), cut into chunks
2/3 cup red split lentils
1 1/4 cups low-fat coconut milk
1 ¼ cups vegetable stock
A handful of coriander leaves
1 lime, cut into wedges

Instructions:

• In a large pan heat the oil over medium heat. Cook three-quarters of the onion with a pinch of salt for 10 minutes, stirring regularly, until softened.
• Add the garlic, ginger, and curry leaves. Cook for 2 minutes.
• Add the spices and cook for 1 minute.
• Stir in the sweet potato chunks and lentils.
• Add the coconut milk and vegetable stock. Stir well, bring to a boil, then simmer for 15-20 minutes. Add a little water if it’s getting dry. Cook until the potatoes and lentils are cooked through. Season with salt and pepper.
• Serve with coriander and the remaining onion on top, with lime wedges for squeezing over.

Beef Curry

Prep time: 20 mins
Cook time: 2 to 2 1/2 hours
Serves 4

Ingredients:

2 tablespoon oil
500g diced stewing steak
1 tablespoon butter
1 large onion, chopped
2 cloves garlic, crushed
1 2”-sized piece of ginger, grated
¼ teaspoon hot chili powder
1 teaspoon turmeric
2 teaspoons ground coriander
3 cardamom pods, crushed, seeds extracted and husks discarded
15-oz can chopped tomatoes
1 cup beef stock
1 teaspoon sugar
2 teaspoons garam masala
½ small bunch coriander, roughly chopped

Instructions:

• Heat one tablespoon of the oil in a casserole over medium heat.
• Salt and pepper the beef. Fry it in the casserole for 4-5 minutes on each side. Remove it to a platter.
• Heat the rest of the oil and butter in the casserole. Add the onions. Fry for 15 minutes or until caramelized.
• Add the garlic, ginger, chili, turmeric, ground coriander, and cardamom. Fry for 2 minutes. Add the tomatoes, stock and sugar. Simmer.
• Add the beef. Cover the curry. Cook over low heat for 1 ½ – 2 hours or until the meat is fork-tender. Uncover the curry for the last 20 minutes of cooking.
• Stir through the garam masala. Season to taste. Scatter over the coriander over everything. Serve.

Lamb Biryani

Prep time: 15 minutes
Cook time: 20 minutes
Serves 2

Ingredients:

For the cauliflower rice:
1½ cups cauliflower florets
½ teaspoon turmeric
3 cardamom pods, lightly crushed, seeds extracted, and husks discarded
½ teaspoon fennel seeds, lightly crushed
1/8 teaspoon nigella seeds
For the lamb:
1 tablespoon oil
1 large onion, finely chopped
1 tablespoon finely chopped ginger
1 red chili, deseeded and finely chopped
2 garlic cloves, thinly sliced
1 teaspoon ground cumin
1 teaspoon ground coriander
4 oz very lean lamb steak, cut into bite-sized pieces
15-oz can chopped tomatoes
1 teaspoon water or stock
Tablespoon toasted flaked almonds
2 tablespoons pomegranate seeds
A handful of fresh mint leaves

Instructions:

• Put the cauliflower in a food processor and process into rice-sized pieces.
• Pour into a large bowl. Add the turmeric, cardamom, fennel seeds, black onion seeds, and some salt. Stir well. Cover with plastic wrap.
• Heat the oil in a wok. Add the onion and ginger to fry for 10 minutes, until soft.
• Add the chili and garlic. Cook 1 minute more.
• Stir in the cumin and coriander. Add the lamb and stir-fry for 1-2 minutes.
• Add the tomatoes and the water. Cook for 2 minutes.
• Microwave the cauliflower on high for 3 minutes. Spoon onto serving plates.
• Spoon the lamb and sauce over the cauliflower rice, then garnish each plate with the almonds, pomegranate seeds and mint leaves.

Organizing lunches ahead of time is the smart way to manage meals over the week, whether you’re working from home or going out to an office. Spend one or two hours preparing on the weekend, and you’ll have quick, healthy meals for the next 4 or 5 days.

One more session during the week will guarantee no-brainer meals to see the whole week out. You’ll eat the foods you like best, fixed the way you like them.

No more worrying about what to make for lunch, just take a container out of the fridge or freezer and you sit down to good food a few minutes later. And consider that meal prep lunches are money-savers, compared to eating out and ordering take-out.

You might want to keep a few different container types to use as you need. A glass container or mason jar lets you enjoy a salad right from the fridge, while microwave-safe containers let you heat foods like rice and beans, meatballs, and stir-fry in minutes. Plan the food you’ll want for the week and have the appropriate containers at hand.

Roasted Cauliflower Salad

This hearty salad is vegan and gluten-free

Prep time: 15 minutes
Cook time: 30 minutes
Serves: 4 as a side dish, 2-3 as a main dish

Ingredients:

Florets from 1 small head of cauliflower
Extra-virgin olive oil, for drizzling
2 cups arugula (rocket) leaves, rinsed
½ cup cooked green lentils
Lemon wedges, for squeezing and serving
1/3 cup prepared tahini sauce
¼ cup pine nuts or sliced almonds
¼ cup chopped black olives
Salt and freshly ground black pepper

Instructions:

1. Preheat the oven to 425°F and line a large baking sheet with baking parchment. Put the cauliflower florets on the lined sheet and toss with drizzles of olive oil and a light seasoning of salt and pepper.
2. Roast the cauliflower for 20-25 minutes, or until the edges are brown.
3. In a medium bowl, toss the arugula and roasted cauliflower with a little more olive oil, a good squeeze of lemon, and little more salt.
4. Spread the vegetables on a platter. Sprinkle the lentils, pine nuts, and olives over them.
5. Dribble the tahini sauce over the salad. Taste for lemon, salt, and pepper; adjust if needed.

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Meatballs Glazed with Sriracha and Honey

Spicy, sweet meatballs bursting with flavor! A quick-cook recipe.

Yield: 8 Servings
Prep time: 5 minutes
Cook time: 25 minutes

Ingredients

Meatballs:
2 lb. lean ground turkey
1 cup whole wheat panko breadcrumbs
2 eggs
1/2 tsp. minced fresh garlic
1/2 tsp. salt
1/2 tsp. black pepper

Sauce:
1/4 cup Sriracha
3 Tbsp soy sauce
3 Tbsp rice vinegar; if not available, apple cider vinegar
3 Tbsp honey
1 Tbsp grated fresh ginger
3 cloves garlic, minced
1/2 tsp. toasted sesame oil
Preheat oven to 375° F.

Instructions:

1. In a large bowl, mix turkey, breadcrumbs, eggs, garlic, and salt.
2. Form the turkey mix into about forty 1-1/2-inch balls.
3. Spray two baking sheets with cooking spray. Place the meatballs on the baking sheets, making sure to separate them from each other.
4. Bake meatballs for 20-25 minutes, or until browned and cooked through.
5. Mix the sauce ingredients in a saucepan and place it over medium heat. Whisking constantly, bring the sauce to a boil. Lower the heat and simmer the sauce 8-10 minutes. Spoon the sauce over the meatballs.
6. Scatter the scallions over the meatballs.
7. Serve with rice.

Beef and Broccoli Stir Fry

Marinated lean beef stir-fried with broccoli. This is one to reheat in the microwave.

Prep time: 14 minutes
Cook time: 12 minutes
Resting time: 10 minutes
Servings: 4

Ingredients:

¾-lb. pound flank steak or sirloin, trimmed of fat, very thinly sliced against the grain
1 Tblsp cooking oil
2 cloves garlic, finely minced
1/4 tsp grated fresh ginger
3-1/2 cups broccoli florets
For the Beef Marinade:
1 tsp cornstarch or tapioca starch
1 tsp low sodium soy sauce
1/4 tsp dark soy
1/2 tsp toasted sesame oil
1/8 tsp black pepper
For the Sauce:
1-1/2 Tblsp oyster sauce
1-1/2 tsp low sodium soy sauce
1/4 tsp dark soy sauce
2 tsp granulated sugar
1 tsp toasted sesame oil
1/2 tsp mirin Chinese cooking wine or dry sherry
2 teaspoons cornstarch or tapioca starch
salt and black pepper to taste
1/3 cup cold water or sodium-free chicken broth

Instructions:

1. In a medium bowl, mix the ingredients for the marinade. Add the beef slices and stir until coated. Set aside for at least 10 minutes.
2. Bring the water to a boil in a large non-stick skillet or wok. Add the broccoli florets and cook for about 30 seconds. Drain. Rinse under cold water immediately. Set aside.
3. Combine all the sauce ingredients together in a small bowl.
4. Dry the skillet or wok you blanched the broccoli in. Heat the cooking oil over high heat in it, for about 2 minutes.
5. Quickly add the beef to the pan and spread the pieces out to a single layer. Sear them on each side.
6. Add the garlic and cook about 1-2 minutes longer. The meat should be cooked through but not overdone.
7. Pour in the sauce. Cook and stir until the sauce becomes thick, which will happen in about 30 seconds. If the sauce is too thick, add more water, by tablespoons, to thin it out.
8. Stir the broccoli in. Toss to coat it with the sauce. Taste for seasoning and adjust salt and pepper.
9. Sprinkle with sesame seeds and the chopped green onions.
10. For meal prep: Divide evenly into lunch containers with your favorite carb – rice, quinoa, or noodles.

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Roasted Beets Recipe

This is one of the simplest side dishes you can prep for your lunches. Here are some ideas for what to do with roasted beets

Drizzle prepared tahini over sliced cold roast beets. Or prepare a vinaigrette dressing and mix it in with chopped cold roast beets – add a couple of tablespoons of chopped fresh herbs. Either way, you have a delicious salad.

Prepare a mixture of sour cream, lemon juice to taste, salt and pepper. Spoon this cream over sliced room temperature or cold roast beets.
Sprinkle chopped roast beets with salt and pepper, then olive oil. Mix chopped walnuts and chunks of salty white cheese like feta with the beets. Drizzle a little more olive oil over everything. Garnish with chopped cilantro or parsley.

How to roast beets:

1. Preheat the oven to 400° F.
2. Wrap each beet in foil with a drizzle of olive oil and a good pinch each of salt and pepper.
3. Place the wrapped beets on a baking sheet and roast until they’re fork-tender. The time will vary according to the size and freshness of the beets.
4. Count on 35 minutes for small, young beets, and 60 minutes for older, larger ones.
5. Unwrap the beets. Let them cool. Peel them under running water to keep the kitchen free of red beet juice! The skins will peel off with just a little pressure from your fingers.

Spicy Chicken and Sweet Potato

Chicken, broccoli, and sweet potatoes make one satisfying meal prep lunch.

Prep time: 15 mins
Cook time: 30 mins
Yield: 8 servings

You’ll need 3 sheet pans for this full recipe. It can be halved.

Ingredients:

2 lbs. boneless skinless chicken breasts, cut into small pieces
1 Tblsp paprika
1 Tblsp ground cumin
1 Tblsp ground turmeric
Juice of ½ lemon
3 tablespoons of olive oil
3 sweet potatoes, peeled and diced
5–6 cups broccoli florets
Salt and black pepper
Garnishes: Sliced avocado. Hummus. Lemon juice. Chives. Olive oil.

Instructions:

1. Preheat the oven to 425 °F.
2. Blend the paprika, cumin and turmeric in a large bowl. Stir 1 Tblsp olive oil and lemon juice in.
3. Add the chicken pieces to the bowl. Stir to coat all the chicken with the spices.
4. Cover the bowl and store in the refrigerator for the chicken to marinate, 30 minutes.
5. Place the sweet potatoes and broccoli florets on sheet pans. Drizzle the rest of the olive oil over them. Lightly salt and pepper the vegetables.
6. Place the marinated chicken in the pan with the vegetables.
7. Bake everything for 12-15 minutes. Remove the broccoli and chicken, leaving the sweet potatoes.
8. Stir the sweet potatoes. Roast another 10-15 minutes, checking at 10 minutes to make sure they’re tender but not overcooked.

Spicy Chicken With Rice and Beans

Fresh cilantro complements this complete meal, which takes an unbelievably short time to prep. If you prefer, substitute chopped scallions for the cilantro.

Prep time: 10 minutes
Cook time: 10 minutes
Yield: 4 servings

Ingredients:

For the chicken:
1 cup long-grain white or brown rice
1 cup of water
14 oz undrained canned tomatoes
1/2 tsp salt
1 tsp oil
about 1 lb. chicken breasts, sliced into 4–6 pieces
½ tsp ground cumin
¼-1/2 tsp chili flakes, if liked
½ tsp ground ginger
½ tsp ground coriander seeds
1 14-ounce can black beans, drained
a handful of chopped fresh cilantro or scallions

Instructions:

1. Cook the rice according to package directions. Fluff with a fork and allow to cool, covered.
2. Add the salsa or tomatoes and beans to the cooled rice and mix gently.
3. Sauté the chicken in 1 Tblsp oil, turning the pieces over once after 5 minutes. Make sure it’s cooked through but not overdone.
4. Divide the rice and beans into 4-6 portions. Top each with a piece of chicken.
5. When ready to eat, sprinkle cilantro or scallions over the dish.
6. Suggested side dish: sliced avocado with a squeeze of lemon. Prep the avocado just before serving.
7. The chicken, rice, and beans meal prep will last for about 4 days tightly covered and refrigerated.

Roasted Vegetable Couscous with Garlic Herbed Chickpeas

This hearty prep meal will keep you satisfied for a long time. A rich delicacy from vegan cuisine.

Prep time: 15 mins
Cook time: 55 mins
Yield: 4 servings

Ingredients:

For the couscous:
4 ripe Roma tomatoes
2 medium zucchinis
1 red bell pepper
1 red onion
4 cloves garlic, peeled
2 Tbsp olive oil
Salt and pepper
1 cup couscous grains
1.5 cups vegetable broth or water
1 cup chopped parsley
For the garlic herbed chickpeas:
two 15 oz. cans chickpeas
1 Tblsp oil
1 tsp dried parsley
1/2 tsp dried oregano
1/2 tsp dried basil
1 tsp garlic powder
1/4 tsp onion powder
1/4 tsp salt
¼ tsp black pepper
1/2 cup ranch dressing for serving

Instructions:

1. Preheat the oven to 400°F.
2. Chop the Roma tomatoes, zucchini, and bell pepper into 1-inch pieces. Slice the red onion into 1/2-inch thick strips. Place the tomatoes, zucchini, bell pepper, onion, and peeled garlic on a large baking sheet.
3. Drizzle the olive oil over the chopped vegetables, toss to coat, then season with salt and pepper. Roast the vegetables for about 45 minutes, stirring every 15 minutes.
4. Bring the vegetable broth to a boil in a small saucepot. Stir in the couscous, using a fork. Place a lid on top, remove the pot from the heat, and let the couscous sit for five minutes, or until the broth is absorbed. Fluff the couscous with a fork, add the butter, stir again gently, then let it cool, covered.
5. Rinse and drain 2 15oz. cans of chickpeas. Heat 1 Tblsp oil in a large skillet over medium heat. Pour the chickpeas in and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove the skillet from the heat.
6. Mix the dried parsley, oregano, basil, garlic and onion powders, salt, and pepper in a small bowl.
7. Season the chickpeas with the dry mix and stir well.
8. Remove the garlic cloves from the roasted vegetables. Chop them finely. Mix the vegetables, chopped garlic and parsley in a large bowl.
9. Divide the couscous into four containers and top with the roasted vegetables. Finish each with 1/4 of the garlic herb chickpeas. Before serving, drizzle each portion with 2 Tbsp ranch dressing.

Roasted Vegetable Salad

This is an easy meal-prep that’s good cold or at room temperature.

Prep time: 20 minutes
Cook time: 1 hour
Yield: 4 servings

Ingredients:

Lemon/Dill Tahini Dressing
1/4 cup raw tahini paste
1/4 cup warm water
3 Tbsp lemon juice
1 small garlic clove, crushed, or 1/4 tsp garlic powder
1/4 tsp onion powder
1/2 tsp dried dill
1 tablespoon chopped fresh parsley
1/4 tsp salt
Black pepper
Quinoa:
1 cup quinoa
1 Tblsp oil
1 and ¾ cups of water
½ tsp salt
Roasted Vegetables
1-pint grape tomatoes
8 oz mushrooms
1 medium zucchini
1 medium yellow squash
1 red onion
2 Tbsp olive oil
1 tsp dried oregano
1/2 tsp garlic powder
1/4 tsp salt
In addition:
4 cups fresh spinach, well rinsed and patted dry.
1 Tblsp oil
1/2 cup hummus

Instructions:

1. In a small bowl combine the crushed garlic, onion powder, dill, parsley, salt, pepper, tahini, water, and lemon juice. Stir or whisk until smooth.
2. Rinse the quinoa thoroughly in a sieve. Let it drain.
3. Heat 1 Tblsp oil in a small pot.
4. Toast the drained quinoa in the pot over medium heat, about 2 minutes. Stir constantly.
5. Add the water and salt. Cover the pot tightly. Bring the quinoa to a boil, then lower the heat to minimum. Cook for 15 minutes.
6. Turn the heat off and allow the quinoa to rest five minutes, still covered. Empty the cooked quinoa out into a casserole dish, spreading it out.
7. You can prep the quinoa a day in advance, keeping it refrigerated.
8. When you’re ready to prep the entire meal, preheat the oven to 400°F.
9. Line one or two baking sheets with baking parchment. The vegetables should roast in one layer, so you may need more than one baking sheet.
10. Place the grape tomatoes onto a baking sheet. Slice the onion into 1/4-inch strips. Cut the zucchini and yellow squash into 1/4-inch wide half-rounds. Cut the mushrooms in half. Mix the vegetables together on the baking sheet.
11. Add the olive oil, oregano, garlic powder, and salt to the vegetables. Mix the vegetables and seasonings to coat them well.
12. Roast the vegetables in the preheated oven for 30-40 minutes, stirring every 15 minutes. When they’re brown at the edges, take the baking sheet out of the oven and allow them to cool for about 10 minutes.
13. Sauté the spinach in 1 Tblsp oil, stirring often. Remove from the heat when it crumples – about 3 minutes. Salt it lightly. Let it cool.
14. Add one-quarter of the spinach to each dish or container. Spoon 1/2 cup of the cooled quinoa on top of the spinach.
15. Spoon the roasted vegetables among the four containers.
16. Add 2 Tbsp hummus to each portion. Cover and refrigerate.
17. Combine the dressing ingredients. Spoon into four dressing containers, dividing it evenly. The salads and dressing can be kept refrigerated for up to 4 days.

Honey Sesame Chicken Meal Prep

This is a particularly delicious chicken meal prep; chicken, broccoli, and snap peas stir-fried in a sweet/savory sauce.

Prep time: 10 minutes
Cook time: 20 minutes
Servings: 4

Ingredients:

Honey Sesame Sauce:
1/4 cup chicken stock or water
1/4 cup reduced-sodium soy sauce
1/4 cup honey or maple syrup
1 Tblsp sesame oil
Optional: ¼ – 1/2 tsp red pepper flakes, to taste
1 teaspoon cornstarch

Chicken and Rice Prep:
2 cups of raw rice
1 tsp salt
2 tablespoons olive oil, divided
3 cups coarsely chopped broccoli
3 cups snap peas
2 large chicken breasts chopped into 1-inch cubes
Salt and pepper
Sesame seeds to garnish

Instructions:

1. Shake together all honey sesame sauce ingredients and set aside.
2. Cook rice with salt according to package instructions. Allow cooling, covered. Divide between 4 containers.
3. Heat 1 Tblsp olive oil in a large pan. Add broccoli and snap peas. Cook for 5-7 minutes, until bright green and tender. Add to the rice in the containers.
4. Add remaining 1 Tblsp olive oil to the pan. Add the chicken to the pan. Season with salt and pepper, and optional red pepper flakes. Cook for 7-10 minutes, until cooked through. Remove from heat.
5. Add the chicken to the lunch containers.
6. Store in the fridge for up to 4 days. When ready to serve, reheat the container and the sauce. Drizzle ¼ of the sauce over each portion.
7. Garnish with sesame seeds.

Cold Sesame Noodles with Spiralized Vegetables

Whole wheat spaghetti, spiralized vegetables, and chickpeas tossed in almond butter sauce. Simple, healthy, and delicious. Note: this recipe doesn’t freeze well.

Prep time: 20 minutes
Cook time: 10 minutes
Yield: 4 portions

Ingredients:

4 oz raw whole wheat spaghetti
1 medium-sized zucchini, spiralized
2 large carrots spiralized or shredded
2 cups canned, drained, rinsed chickpeas – a 19 oz can
Green onions to garnish
Sesame seeds to garnish

Almond Butter Sauce:
1/4 cup almond butter or other natural nut butter
1 tsp finely grated ginger
1 clove garlic minced
2 Tblsp soy sauce
3 Tblsp rice vinegar
1 Tblsp sesame oil
1 Tblsp maple syrup
1 tsp lime or lemon juice
1/2 tsp red pepper flakes optional; omit for a non-spicy version

Instructions:

1. Cook pasta according to package directions. Rinse under cold water.
2. Gently mix the pasta, zoodles, shredded (or spiralized) carrot, and chickpeas. Divide between four containers. Sprinkle with green onions and sesame seeds.
3. Whisk together the almond butter sauce ingredients. Divide among 4 small containers.
4. Store in the refrigerator up to 4 days.

To serve: drizzle the noodle/vegetable portions with the almond butter sauce and toss well before serving.

Meal-Prep Notes and Tips

Food safety:

• • These recipes will keep refrigerated up to 4 days

.

• Rice reheats well, but don’t keep it out of the refrigerator for very long. Once it’s cooked, cool it down and put it away to chill. Reheat only once.
• Meals using seafood shouldn’t be kept longer than 2 days.
• Sauces and salad dressings should be chilled and kept separately, to prevent the food from going soggy.

Storage and Serving Containers

• Some people swear by glass containers, others use plastic. Either way, you should have at least four containers of 2-cup capacity, for storing main meals. And you’ll need four 2-oz jars to store salad dressings in.
• If you like the idea of pre-made salads, you’ll need four Mason jars. Keep the salad dressing on the bottom of the jar and place vegetables on top. Turn the jar upside down onto a bowl, mix the ingredients, and enjoy. Delicate foods like lettuce, tomatoes, and avocados should be prepared and added to the salad just before serving.
• Consider if you’ll need freezer- or microwave-friendly containers, and make sure to have them.
• Keeping your meals interesting
• You don’t have to get stuck eating the same meal four times in a row – unless you fall in love with a recipe. Swap these ingredients freely:
• Trade quinoa, cauliflower rice or brown rice for white rice.
• Trade chicken breast for chicken thighs, thinly sliced turkey breast, or tofu.
• There are lots of Asian-flavor sauces. You can swap one for another in any recipe.
• Stir-fried vegetables can be thinly sliced carrots, cabbage, different colored bell peppers, broccoli florets, asparagus, snap peas, or anything that comes out crisp after a few minutes in the skillet.
• Whip up one or two salad dressings and keep them in closed jars, in the fridge. Gently mix it into fresh salads, steamed vegetables, or pasta just before serving.
• Prepared tahini keeps well in the fridge for 5 days if covered tightly, and a little of it spooned over steamed or roasted vegetables adds heft and flavor.
• Remember cheeses and plain raw vegetables like carrot and celery sticks to fill out a meal. Make sure to include a dip like hummus, Greek yogurt flavored with a little crushed garlic and salt, or peanut butter for those raw vegetable sticks.
• Olives and all kinds of pickles add interest to a prepped lunch too. Drain them before adding to the container, but best is to simply put a few on the side just before serving.

Easy-going garnishes

• Keep a few lemons or limes handy to slice and squeeze over pretty much anything.
• Chop some green herbs like scallions, cilantro, parsley, or basil as a garnish for your lunch, and remember that seeds (pumpkin, sunflower seeds) and nuts (chopped walnuts, sliced almonds) add great crunch and nutrition.

For convenience

• Pick up two kinds of pre-cut vegetables at the grocery store, to cut down chopping time.
• Buy a pre-cooked rotisserie chicken. You can cut it up and use it in recipes requiring sautéed chicken, or just serve it plain, next to carb and some stir-fried vegetables.
• Make full use of appliances to free you up for prepping other things. For example, put up a stew or soup in your slow cooker and let it cook itself while you prep rice, potatoes, quinoa, roasted vegetables, etc. If you own a rice cooker, use it. You can also cook quinoa in it.
• Prepare grains and pulses in bulk. Freeze in 1-cup portions for even easier meal prep. Rice, quinoa, all kinds of beans and lentils and meatballs reheat well and can form the main part of a prepped lunch.