Healthy Recipes for Moms

Minimize your dinnertime craziness!

Mexican Chicken Casserole


1 large onion, chopped

3 medium tomatoes, peeled and chopped

3/4 pound to 1 pound chicken

1/2 cup fat-free low-sodium chicken broth

2 tsp chili powder

pinch of salt

1 tsp ground cumin

1 tsp dried oregano

6 corn tortillas, cut into fourths

1 cup shredded low-fat cheddar cheese

Directions: Preheat oven to 350. Spray and 11 x 7 baking dish with cooking spray. In a large skillet, saute chicken and onions until chicken is done. Chop or shred the chicken and return it to skillet. Add tomatoes, broth, chili powder, salt, cumin, and oregano. Bring to a boil, reduce heat, and simmer for 5 minutes. Layer half the mixture, half the tortillas, and half the cheese in baking dish, and repeat with remaining chicken mixture and tortillas. Reserve the remaining cheese. Cover the casserole and bake for 25 to 30 minutes. Uncover and sprinkle evenly with the remaining 1/2 cup cheese. Bake an additional 5 minutes, or until cheese is bubbly.

This recipe is from


October 28, 2007 Posted by | Chicken, Entree-Casserole | , , | Leave a comment

Crockpot Pork Barbecue North Carolina Style


2 cups apple cider vinegar

1 1/2 tablespoons crushed red pepper

Salt and pepper to taste

1 4-pound boneless pork roast, cut in large chunks

Sandwich buns

Directions: Before planning to make this, beware that the vinegar smell can be pretty potent in the kitchen. In a bowl, mix the vinegar and spices together. Place the meat and vinegar mixture in a crockpot. Cover and cook on high for 1 hour and on low for 10 hours. (Or on low for 12 hours.) Shred the pork chunks using two forks. Until the meat is shredded, it will seem as if there is too much liquid. Serve alone or on buns.

October 28, 2007 Posted by | Entree-Crockpot or Stockpot, Pork | , , , | Leave a comment

Turkey Meatloaf

2 pounds ground turkey (1 pound white breast meat, 1 pound other)

1 cup quick-cooking oats or regular oats

½ cup diced vegetable like carrots or red pepper

½ cup frozen chopped spinach, thawed

¼ cup chopped onion (optional)

1 egg, lightly beaten

½ cup low-sodium ketchup

¼ cup fresh or canned Parmesan or Romano cheese

1 tablespoon dried parsley

1 tablespoon dried oregano

1 tablespoon dried basil

2 tablespoons Worcestershire sauce

1 tablespoon low-sodium soy sauce

Salt and pepper to taste


Preheat oven to 400. Combine all ingredients in a bowl, and place in a 9 x 5 loaf pan. Top with some more ketchup if preferred. Bake for 1 hour and 15 minutes, or until done. A meat thermometer should read 165 for ground turkey to be considered done.


Notes for moms:

1. I often double this recipe and freeze one loaf for later.

2. For dicing up veggies, I microwave them in water for 3-4 minutes, and then dice them in my mini-food processor.

3. This makes a great recipe to give to a new mom, because it has lots of protein, and can be frozen without taking up a lot of freezer space. But remember to hold the onions if the mom is nursing.


This recipe is modified from Cooking Light.

October 28, 2007 Posted by | Entree-Casserole, Ground turkey/chicken | , | Leave a comment

Easy Crockpot Holiday Ham


3 pound ham, bone in (larger or smaller depending on crockpot size) (no nitrites added, if you can afford it)

1 1/2 cup light brown sugar

Directions: Put 3/4 cup brown sugar on the bottom of the crockpot, insert the ham, and then rub the top of the ham with 3/4 cup brown sugar. Cook on high for 1 hour and on low for 6 hours.

Notes for moms:

1. This sounds uninspired, but it’s actually delicious, and an easy meal for serving a group.

2. Ham has so much sodium, nitrites, and fat that I wasn’t sure if I should include this recipe, but it sure is an easy roast for a holiday.

October 24, 2007 Posted by | Entree-Crockpot or Stockpot, Ham | , , , , | Leave a comment

Split Pea Soup


2 low-fat no-nitrite ham steaks (approx 1 ½ pounds) diced

2 onions, diced

6 carrots, diced

4 garlic cloves, minced (or 2 tsp jarred minced garlic)

6 cans (15-oz cans) low-sodium, low-fat chicken broth

3 ½ cups green split peas, rinsed and drained

1 tsp dried rosemary

Salt and pepper

Directions: Saute ham in a heavy large stockpot over medium-high heat until browned. Do not discard grease. Add onion, carrot, and garlic and sauté until vegetables begin to soften, about 6 minutes. Add broth, peas, and rosemary and bring soup to a boil. Reduce heat to medium-low, cover, and simmer until peas start to break down, about 2 hours, stirring occasionally. Remove lid for last ½ hour while simmering. When soup has reached desired consistency, season to taste with salt and pepper. Serves 8-12.

Notes for moms:

1. I sometimes cut up the meat and veggies the night before and store them in tupperware, and then it becomes a really easy meal to make the next day.

2. I love my mini-chopper (a miniature food processor) for dicing up veggies. For carrots, I zap them in water in the microwave for about 3 minutes on high before dicing them up in the mini-chopper.

This recipe is modified from Trader Joe’s split pea soup package.


October 24, 2007 Posted by | Entree-Stockpot Soup, Ham | , , | 3 Comments

Easy Turkey Stew


2 pound boneless skinless turkey thigh

2 onion, chopped

1 tsp pepper

1 tsp coriander

1 tsp thyme

2 bay leaves

2 twelve-ounce cans of beer (medium-dark ale works best)

4 medium potatoes, cubed

2 cup carrots, cubed

2 cup celery, chopped (optional)

1 cup frozen peas

Directions: Cut turkey into small, bite-sized pieces and set aside. Spray large stockpot with cooking spray. Saute onions on medium-high. Add turkey, and cook for 3-4 minutes, just until browned. Add seasonings and mix well. Pour beer into pot and heat until boiling. Then add all vegetables, except peas. Simmer for 1-2 hours or until turkey is tender. Add peas. Remove bay leaf before serving. Serves 8.

Notes: This easy soup with its beer broth tastes surprisingly delicious (even if you don’t care for beer)! Leftovers can be frozen.

This recipe from BC Turkey Growers

October 23, 2007 Posted by | Entree-Stockpot Soup, Turkey | , | Leave a comment

Baked White Fish with Curry Sauce

Ingredients for Fish Dish:

4 Tilapia, white roughy, or other white fish fillets (1/4 pound each)

1 cup sliced or pureed red bell pepper, divided

1 cup chopped frozen broccoli, thawed and pureed if desired

½ cup uncooked quick-cooking brown rice or whole wheat couscous

1/3 cup water

Directions: Preheat oven to 350. Spray 13 x 9 inch baking disk with cooking spray. Add ½ cup bell pepper, rice, and 1/3 cup water. Toss gently to blend. Arrange fillets over rice mixture. Add salt if desired. Cover with foil and bake 30 minutes or until fish flakes.


Ingredients for Curry Sauce (if desired):

1 cup fat-free reduced-sodium chicken broth (or water)

1 teaspoon curry powder

¾ teaspoon sugar

1 tablespoon cornstarch

Directions: Combine broth, ½ cup bell pepper, curry powder, sugar, and a pinch of salt in a small saucepan. Bring to a boil over medium-high heat. Cook and stir 1 minute. Combine cornstarch and 3 tablespoons water in a small bowl and stir until dissolved. Add to curry mixture. Cook and stir 1 minute, scraping bottom and side of pan to prevent sticking. Serve sauce over fillets and rice mixture.

This recipe modified from Easy Home Cooking Magazine.



October 23, 2007 Posted by | Entree-Casserole, Fish | , , | Leave a comment

Turkey Joes


2 pounds ground turkey (1 pound lean breast meat, the other pound less lean)

1 onion, chopped

2 cans (15-oz) reduced sodium tomato sauce

1 can (6-oz) tomato paste

1/6 cup of sugar or less

1/3 cup red wine vinegar

2 tablespoons Worcestershire sauce

1 teaspoon liquid smoke

Salt and pepper

Directions: Brown turkey and onions in a skillet. Drain. Transfer to a slow cooker. Stir in remaining ingredients. Cook on high for 1 to 2 hours, then on low for 4 to 6 hours. Or cook on low for 7 to 8 hours. Serve over whole wheat buns. Serves 6-8.

1. This is easy to double, if your crockpot can hold it.
2. It definitely tastes better when cooked for the times stated above. If you let it cook much longer in the crockpot, it is good, but not great.
3. If you don’t have a crockpot, use a dutch oven and cook over low heat for 6 to 8 hours, stirring occasionally.

October 23, 2007 Posted by | Entree-Crockpot or Stockpot, Ground turkey/chicken | , , , | Leave a comment

Turkey Chili


1 pound lean ground turkey breast

1 small onion, chopped

1 (15-oz) can white kidney beans, drained and rinsed

1 (15-oz) can chick peas, drained and rinsed

1 (15-oz) can dark red kidney beans or black beans, drained and rinsed

3 (15-oz) cans no-salt added stewed tomatoes, undrained

1 cup water

2 celery stalks, chopped (optional)

1 bell pepper, chopped (optional)

¼ cup red wine vinegar or white vinegar

1 ½ tablespoons chili powder

1 teaspoons ground cumin

1 teaspoon dried parsley

1 teaspoon dried basil

½ cup red wine (optional)

Directions: Spray a large stockpot/dutch oven with cooking spray. Brown the ground turkey and onions until turkey is just cooked through. Drain the grease away. Add the remaining ingredients except for the red wine and bring to a boil. Reduce heat and simmer on low heat for 2 hours. Add the red wine and continue cooking for another hour. Serves 8.

Crockpot directions: Brown the turkey and onions in a skillet. Drain grease and transfer to crockpot. Add the remaining ingredients to the crockpot (except wine), and cook on high for 1 hour, then low for 4-5 hours. Or cook on low for 6-7 hours. Add wine, if desired, for the last hour of cooking.

Other notes:

1. It is easy to double this recipe and freeze the remainder for another meal or two.

2. I puree the vegetables (onions, peppers) until they’re unrecognizable by my kids.

3. Some kids might do better with only one kind of bean, if they’re fussy about having too many foods mixed together.

This recipe modified from

October 23, 2007 Posted by | Entree-Crockpot or Stockpot, Ground turkey/chicken | , , , | Leave a comment

Egg Dump Casserole


6 slices whole grain bread, cubed or ripped up (or any leftover bread)

5 precooked cooked sausages, sliced or 1 ham steak, diced

1 cup frozen chopped spinach (or broccoli), thawed

1 ½ cup shredded low fat cheddar

4 eggs, each beaten and 8 egg whites, each beaten (or a total of 8 whole eggs can be used)

2 cups skim milk

Salt and pepper

Directions: Heat oven to 350. Spray 9 x 13 pan with cooking spray. Saute and drain the sausages if desired. Mix eggs, milk, salt, and pepper in separate bowl and save for the end. Layer the ingredients as follows: bread, sausage, spinach, cheese. Then pour the egg mixture evenly over the dish. Bake for 45 minutes, or until set. Serves 8-10.

This recipe modified from Liz at

October 23, 2007 Posted by | Entree-Casserole, Ham, Sausage | , , , , , | Leave a comment