Menu

The Healthy Chef Menu

Here are some of my favorite meals and menu items. All meals are low sodium, low fat, trans fat free and are under 500 calories (main dishes are usually 300 and two sides 200). Of course, we can modify any of the recipes further according to your needs. The menu items you see here are only a sampling of many of The Healthy Chef’s meals. I would love to use some of your family favorites, or come up with new ones.

Be sure to scroll to the bottom for a few vegan, gluten free and South Beach options!

Poultry Meals

  • Chicken Champagne with Mushrooms
  • Chicken Parmesan with Fire Roasted Tomatoes (kids love it!)
  • Pecan Encrusted Chicken with Honey Dijon Sauce (kids love it!)
  • Chicken Marsala
  • Roasted Chicken with Apricots, Shallots and Thyme
  • Chicken Enchiladas
  • Chicken Marbella
  • Chicken Roulades stuffed with Spinach, Parmesan, and Sun-Dried Tomatoes
  • Chicken Pot Pie
  • Stuffed Turkey Tenderloin
  • Horseradish Crusted Turkey Medallions

Beef Meals

  • Meatloaf Brasciole (kids love it!)
  • Steak Roulades stuffed with Arugula, Roasted Red Peppers, Provolone and Lean Ham
  • Tarragon Steak with a Mock Bearnaise Sauce
  • Red Wine Marinated Flank Steak with Chimichurri Sauce
  • Beef Stroganoff
  • Shepherd’s Pie
  • Beef Goulash
  • Tamali Pie (kids love it!)
  • Beef Tenderloin with Cranberry Shallot Sauce

Pork Meals

  • Moroccan Style Pork Chops over Fruited Couscous
  • Spiced Pork Medallions with Bourbon Glaze
  • Pork Tenderloin with Sweet Potatoes in a Creamy Artichoke Sauce
  • Sherry Glazed Pork Chops
  • Balsamic-Molasses Glazed Pork Tenderloin
  • Pork Tenderloin with Plum Sauce

Fish and Seafood Meals

  • “Fried” not Tilapia with a Lowfat Remoulade Sauce (kids love it!)
  • Pecan Encrusted Tilapia
  • Broiled Tilapia Parmesan
  • Almond Crusted Salmon with Lemon and Capers
  • Grilled Salmon with Roasted Red Pepper Sauce
  • “Barbecued” Salmon with Sun-Dried Tomatoes
  • Tamari-Honey Glazed Salmon
  • Shrimp Scampi
  • Maryland Crab Cakes
  • Shrimp and Grits

Pasta Meals (main course)

  • Three Cheese Chicken Penne Florentine
  • Spaghetti Pizza (kids love it!)
  • Classic Lasagna
  • Creamy Baked Penne with Turkey Italian Sausage (kids love it!)
  • Italian Turkey Sausage and Spinach Lasagna
  • Baked Penne with Turkey Kielbasa, Cheddar and Apples
  • “Fried” Not Ravioli with Fresh Roasted Tomato Sauce
  • Chicken Mac and Cheese

Pasta Side Dish or Vegetarian Main Dish

  • Creamy Baked Mac ‘n’ Cheese (kids love it!)
  • Linguini Carbonara
  • Fettuccini Alfredo (kids love it!)
  • Pasta Primavera
  • Pasta with Artichokes and Fresh Ricotta
  • Roasted Vegetable Lasagna

Grains Menu Items

  • Quinoa Stir Fry with Cherry Tomatoes, Spinach, and Walnuts
  • Classic Risotto
  • Asparagus Risotto
  • Cheddar Rice Pudding over Tomato Chutney
  • Creamy Polenta (kids love it!)
  • Toasted Coconut Rice
  • Mediterranean Summer Barley Salad
  • Wheat Berry Salad with Artichoke Hearts and Sun Dried Tomatoes
  • Toasted Millet Salad
  • Orange Flavored Couscous with Toasted Almonds, Cucumber, and Cilantro

Vegetable Menu Items

  • Green Bean Amandine (kids love it!)
  • Sweet Maple Carrots (kids love it!)
  • “Mock” Mashed Potatoes (kids love it!)
  • Balsamic Mashed Sweet Potatoes
  • Twice Baked Sweet Potatoes (kids love it!)
  • Creamed Spinach
  • Brussel Sprouts with Toasted Pine Nuts
  • Creamy Broccoli Casserole
  • Green Beans with Blue Cheese and Walnuts
  • Roasted Cauliflower with Chickpeas and Olives
  • Sesame Asparagus
  • Herbed Green Beans with Roasted Red Peppers
  • Roasted Vegetable Medley
  • Mashed Root Vegetables
  • Sugar Snap Peas with Cherry Tomatoes
  • Vegetable Moussaka
  • Scalloped Potatoes
  • Swiss Chard with Red Onions and Turkey Bacon
  • Spinach and Artichoke Gratin
  • Parsley Dijon Smashed New Potatoes
  • Modern Green Bean Casserole

Salad Menu Items

  • Broccoli Salad (kids love it!)
  • Apple Walnut Spinach Salad
  • Waldorf Salad (kids love it!)
  • Caprese Salad
  • Chicken Salad (deli-style)
  • Green Goddess Salad
  • Caesar Salad
  • Cranberry Walnut Salad with Mixed Greens
  • Asian Green Bean Salad
  • Quinoa, Eggplant and Lentil Salad
  • Greek Salad
  • Asian Chicken Salad
  • Wilted Spinach Salad

Soups and Stews Menu Items

  • Chicken and Dumplings (kids love it!)
  • Beef Burgundy
  • Turkey Meatball Minestrone (kids love it!)
  • Hearty Chili
  • Chicken Tortilla Soup
  • White Bean Chicken Chili
  • Stew Beef, Bean and Kielbasa Chili

Vegan Menu Items

  • Saffron, Almond, and Pomegranate Quinoa Pilaf
  • Brown Rice Patties (with carrots, zucchini, sweet potatoes, almonds, and sunflower seeds)
  • African Potatoes and Beans
  • Roasted Cauliflower with Chick Peas and Olives
  • Pasta with Beans and Greens
  • Wheat Berry Strawberry Salad
  • Roasted Corn Tabbouleh

Gluten Free Items

  • Chicken Mole with Almonds and Raisins
  • Lentils with Chicken Sausage
  • Zucchini Frittata
  • White Beans with Tomatoes, Basil and Parmesan (no parm if DF)
  • GF Pasta with Sun Dried Tomato-Roasted Red Pepper Pesto
  • Tilapia with Roasted Red Pepper Sauce
  • Toasted Spelt and Vegetable Salad

South Beach Phase I

  • Eggplant Lasagna
  • Stuffed Bel Peppers
  • Mock Mashed Potatoes
  • Mock Moist Rice
  • Beefed Up Meatloaf
  • Stuffed Portabello Mushrooms