Balanced meals for better health

These tostadas are a perfect balance of crunchy, fresh and smoky. This version offers a lighter twist that supports balanced blood sugar levels without sacrificing bold spices.

Ingredients:

• 4 (6-inch) corn tortillas
• 3 tbsp reduced-fat mayonnaise
• 1 lime, zested and juiced
•  1 tsp chopped chipotle chilies in adobo
• 1 tsp adobo sauce from chipotle pepper can
• 1 tsp honey
• ½ tsp salt
• 1 (10-oz) bag coleslaw mix
• 1 ripe medium mango, cut into ½-inch chunks
• ½ cup fresh cilantro, chopped
• ½ lb wild medium shrimp (peeled and deveined)
• 1 tsp chipotle powder
• 1 tsp olive oil

Directions:

1. Heat a small nonstick skillet over medium heat. Toast tortillas on each side until crisp, about 3 minutes. Set aside.
2. In a large bowl, whisk together mayonnaise, lime zest, lime juice, chipotle chilies, adobo sauce, honey and salt. Add coleslaw, mango and cilantro. Toss to coat.
3. Sprinkle shrimp with chipotle powder. Heat olive oil in a skillet over medium-high heat. Add shrimp and cook for 2–3 minutes, turning occasionally, until opaque in the center.
4. Place tortillas on plates. Top each with one-fourth of the coleslaw mixture and shrimp. Serve immediately.

Nutrition facts:

4 servings

A comforting and versatile side dish in Hispanic/Latino cooking, refried beans can be just as creamy and flavorful without extra saturated fat or sodium.

Ingredients:

• 1 tbsp oil
• ½ onion, chopped
• 2 cloves garlic, minced
• 1 can pinto beans, rinsed and drained
• ½ cup low-sodium chicken broth or vegetable broth
• ½ tsp chipotle chili in adobo
• ¼ tsp ground cumin
• ⅛ tsp salt
• ¼ tsp black pepper

Directions:

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic. Cook until onion is tender, about 6 minutes.
2. Add beans, broth, chipotle chili, cumin, salt and pepper. Cook for 5 minutes.
3. Mash with a fork or potato masher until coarsely mashed.

Nutrition facts:

4 servings

Smothered greens are a nourishing tradition in many African American/Black kitchens. This version uses smoked turkey for depth of flavor while keeping things light and heart healthy.

Ingredients:

• 3 cups water
• ¼ lb smoked turkey breast, skinless
• 1 tbsp hot pepper, chopped
• ¼ tsp cayenne pepper
• ¼ tsp ground cloves
• 2 cloves garlic, crushed
• ½ tsp thyme
• 1 scallion, chopped
• 1 tsp ground ginger
• ¼ cup onion, chopped
• 2 lb greens (mustard, turnip, collard, kale or a mix)

Directions:

1. Wash greens well and remove stems. Tear or slice into bite-sized pieces.
2. In a large saucepan, bring all ingredients except the greens to a boil.
3. Add greens and cook for 20–30 minutes until tender.

Nutrition facts:

5 servings

This lighter take on a beloved side dish keeps the texture and slightly sweet taste you know while using simple swaps to make it a better everyday choice.

Ingredients:

• 1 cup cornmeal
• 1 cup flour
• ¼ cup white sugar
• 1 tsp baking powder
• 1 cup fat-free or low-fat (1%) buttermilk
• 1 medium egg
• ¼ cup soft tub margarine
• Canola oil (to coat baking pan)

Directions:

1. Preheat oven to 350°F.
2. In a bowl, mix cornmeal, flour, sugar and baking powder.
3. In another bowl, beat buttermilk and egg lightly. Slowly add to dry ingredients.
4. Mix in margarine by hand or with a mixer for 1 minute.
5. Grease an 8×8-inch baking dish with canola oil. Pour in batter.
6. Bake for 20–25 minutes. Let cool before serving.

Nutrition facts:

10 servings

Serving size: 1 square amount per serving

Calories: 178

Total fat: 6g

Saturated fat: 1g

Cholesterol: 22mg

Sodium: 94mg

Total fiber: 1g

Protein: 4g

Carbs: 27g

Potassium: 132mg

Rich, spiced curries are central to South Asian cuisine, and this plant-based version highlights delicious, non-starchy vegetables.

Ingredients:

• 1 tbsp olive oil
• 1 cup cauliflower florets
• 1 cup diced carrots
• ½ cup peas
• 1 small yellow onion, diced
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, minced
• 1 cup plain nonfat Greek yogurt
• 1 cup low-sodium vegetable broth
• 1 tsp ground coriander
• ½ tsp turmeric
• ¼ tsp red chili powder
• ¼ tsp garam masala
• ½ tsp kosher salt (or to taste)

Directions:

1. Heat olive oil in a pot. Sauté onions, garlic and ginger until fragrant.
2. Stir in coriander, turmeric, chili powder and garam masala. Cook for 1 minute.
3. Add cauliflower, carrots and peas. Cook for 5 minutes.
4. Stir in yogurt and vegetable broth. Simmer for 10–15 minutes, until vegetables are tender.
5. Serve with ½ cup cooked brown rice or whole-grain roti.

Nutrition facts:

4 servings

Lentils offer fiber, protein and other nutrients. This hearty stew brings them together with other wholesome ingredients for a satisfying meal.

Ingredients:

• Nonstick cooking spray
• 14 oz spicy chicken sausage (jalapeño or andouille), sliced
• 2 stalks celery, diced
• 1 medium onion, diced
• 2 carrots, diced
• 1 red bell pepper, diced
• 3 cups water
• 1 can (14.5 oz) reduced-sodium fat-free chicken broth
• 1 cup dried lentils
• ½ tsp salt (optional)
• 1 tsp black pepper
• 1 bay leaf
• ¼ cup fresh parsley, chopped

Directions:

1. Coat a large soup pot with cooking spray. Sauté sausage over medium-high heat until lightly browned.
2. Add celery, onions, carrots and bell pepper. Cook for 4 minutes or until onions turn clear.
3. Add water, broth, lentils, salt, pepper and bay leaf. Bring to a boil, then reduce heat and simmer for 1 hour.
4. Remove bay leaf, stir in parsley and serve.

Nutrition facts:

9 servings