Healthy Cooking Demos

What you eat is an important part of staying healthy.

Our Beaumont dietitians developed these quick and easy recipes to help you cook nutritious, balanced meals for you and your family. They also provide detailed nutrition facts to keep you on track, whether you are counting calories or trying to manage a complex diet for conditions like diabetes and heart disease.

Makes 1 serving. Each serving counts as ½ protein, 1 starch, and low starch vegetable. For a complete vegetarian meal, add a salad which includes low starch vegetables and ½ protein serving (i.e. ½ cup beans or 1 hard-boiled egg).

Spray small skillet with cooking spray. Add vegetables and sauté until soft. Season with Italian herb blend, remove from heat and set aside. (Time saving tip: use raw diced peppers and onions or cook frozen diced onion/pepper mixture.)

Spray large skillet with cooking spray and place on stove over medium heat. Place flatbread in skillet. Spoon pizza sauce over the browned side, leaving a thin edge. Top sauce with vegetables and then sprinkle on shredded cheese. Cover skillet with lid and cook over medium heat until the bottom of the flatbread is slightly brown and crispy and cheese is melted.

Makes 6 servings. Serving size equals approximately 1 ½ cups. Each serving counts as 1 protein.

Heat oil in a large saucepan over medium heat. Add ingredients in stages. First, add the chopped onions and pepper and cook until softened. Then, add garlic and ground turkey. Cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in tomato paste and the spices until well incorporated. Add the beans, tomatoes, and chicken broth. Bring to a boil. Reduce heat, and simmer 20 minutes. Serve with cilantro and lime wedges.

Makes 4 servings. Serving size equals 1 cup. Each serving counts as 1 fruit

Combine oranges, apples, yogurt and zest of one orange into a medium-sized mixing bowl. Stir well and serve in four individual bowls or on small plates. Top each with ½ tablespoon of chopped walnuts. Optional garnish: shredded lettuce served underneath the salad.