Healthy Recipes for Moms

Minimize your dinnertime craziness!

Polenta and Sausage Casserole


1 tube (16 oz) of polenta, cut into 1/4-inch slices

12 ounces Italian turkey sausage, or any favorite sausage (no nitrites if possible)

1 red or green bell pepper, chopped

1/2 tsp fennel seeds (optional)

1 tsp Italian seasoning (optional)

2 cans (14.5 oz) low-salt diced tomatoes, drained

1 cup shredded part-skim mozzarella cheese

Directions: Preheat oven to 450. Step 1 (optional): arrange polenta slices in an 11 x 7 baking dish coated with cooking spray. Bake at 450 for 8 minutes, turning once. This toasts the polenta a little, but I have skipped this step when in a hurry, and it’s still okay. Step 2: Remove casings from sausage if they’re removable. Saute sausage, bell pepper, and optional fennel seeds in a frying pan for 5 minutes or until sausage is browned. Try to make the sausage crumble. Add seasoning and tomatoes, and cook for about 2 minutes or until heated through. Pour this mixture over the polenta, and top with the shredded cheese. Bake at 450 for 5 minutes. Serves 4.

I believe this recipe was from Cooking Light.


November 18, 2007 Posted by | Entree-Casserole, Sausage | , , , , | Leave a comment

Barbecue Baked Lentils and Dogs


3 cups water

2 cups dried brown lentils

1 package of turkey or chicken hot dogs, chopped (no nitrites if you can find it)

1 cup diced onion

2/3 cup organic or low-sodium ketchup

1/3 cup maple syrup

1/4 cup prepared mustard

1/2 tsp ground ginger

1/2 tsp vanilla extract

1/4 tsp allspice (optional)

1/3 tsp black pepper

Directions: Preheat oven to 350. Combine water and lentils in large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer for 20 minutes. Drain lentils, but reserve 1 cup of cooking liquid. Combine lentils, hot dogs, and diced onion in 11 x 7 inch baking dish. Combine cooking liquid, ketchup, and remaining ingredients. Pour this ketchup mixture over the lentil/dogs mixture, stirring to combine. Bake for 1 hour. 8 servings of 3/4 cup each.

Notes for moms:

1. This is just like having canned baked beans and hot dogs, which would be much easier. But lentils are a nice, healthy change from canned baked beans, plus you can make it lower in sodium than most canned baked beans.

This recipe was modified from Cooking Light 2001.

November 11, 2007 Posted by | Entree-Casserole | , , , , , | Leave a comment

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

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

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

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

Scalloped Potatoes and Sausage Casserole


2 ½ big potatoes, sliced in ¼-inch circles

4 or 5 precooked sausages, sliced or diced

¾ cup frozen chopped spinach, thawed

1 cup shredded low fat cheddar

2 tsp flour for each layer

1 cup skim milk

1 cup low sodium low fat chicken broth

Parmesan cheese

Directions: Heat oven to 425. Spray a 9 x 9 pan with cooking spray. Divide ingredients in half, so that you can make two layers in the following order: potatoes, sausages, spinach, cheese, flour, milk, broth. Sprinkle parmesan cheese on top. Bake covered for 30 minutes. Uncover and bake for 15 minutes. Serves 6.

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