Recipes
When you think “healthy recipe,” do you think “low-fat” or “low-calorie” and, sadly, “disappointment”? Think again! Sargent Choice recipes feature ALL of the principles of healthy eating with a special emphasis on taste and satisfaction. How do we do it? We begin with flavors you love and use the following beneficial ingredients:
- 100% whole grains instead of refined grains
- More fruits and vegetables
- Plant sources of protein such as nuts, seeds, and dried beans
- Lean meats
- Reduced fat cheeses
- Heart-healthy liquid oils in measured amounts
- Herbs and spices and flavorful cooking techniques eliminating the need for too much salt
Let our recipes inspire you. The principles are flexible. Use our healthy shopping list to stock up on healthy ingredients and make our recipes your own. You don’t have whole wheat pasta? Try brown rice or whole wheat couscous. No broccoli? No problem. Substitute your favorite vegetables. Tired of chicken breast? How about salmon or sirloin steak? You get the picture. Enjoy!
Orange Scented Beef Stir-Fry
4 servings Ingredients 1/2 cup low-sodium chicken stock 12 oz beef, top sirloin 1 Tbsp cornstarch 1 Tbsp fresh ginger, minced 2 Tbsp low sodium soy sauce 1½ cups onion, chopped 2 Tbsp orange marmalade 2 cups red bell pepper, chopped 1 Tbsp oyster sauce 2 cups broccoli florets 1 Tbsp vinegar 4 cups cooked brown rice (1⅓ cups dry) 1½ tsp chili garlic... More
Heart Healthy Oatmeal Raisin Cookies
Makes approximately 40 cookies Ingredients 1 cup whole-wheat flour 3 cups old fashioned oats 1 tsp baking soda 1/2 tsp cinnamon 1/2 cup light butter, salted 1/3 cup light olive oil 1/4 cup granulated sugar 1/2 cup packed brown sugar 2 tsp vanilla extract 2 large eggs 1/2 cup ground flax seeds 1 cup raisins Directions 1. Preheat oven to 375 degrees. Combine flour, flax... More
Cooking Video: Sage & Apple Seared Chicken Breast
Recipe: Sage & Apple Seared Chicken Breast Ingredients 1 tablespoon olive oil 4 (4 ounce) boneless, skinless chicken breasts 1/2 teaspoon kosher salt 1/8 teaspoon freshly ground white pepper 1 teaspoon white whole wheat flour 1/2 teaspoon finely minced sage 1 teaspoon minced flat-leaf parsley 1/2 cup apple cider Directions Set a 12-inch sauté pan (preferably nonstick) over medium-high heat and... More
Shrimp & Mango Salad with Whole Wheat Couscous & Summer Vegetables
Makes 6 Servings Ingredients 2 mangoes, peeled & chopped 18 oz raw shrimp 2 cups whole wheat couscous, dry 3 cups low sodium vegetable broth 16 oz black beans, rinsed & drained 1 cup fresh cilantro, chopped 16 oz cherry tomatoes, halved 16 oz zucchini & summer squash, cut diagonally 1 teaspoon ground coriander seeds Non-stick cooking spray Zesty Citrus Dressing ¼... More
Healthy Cooking on a Budget: Sweet Potato Black Bean Chili
Chili is a fall and winter staple. It’s quick, easy and loaded with flavor. When prepared in Healthy Cooking on a Budget, this chili was made with mostly fresh vegetables; however, it can also be made with frozen vegetables, which can help cut down on cost and prep time. Enjoy! Sweet... More
Cooking Video: Thai Chicken with Cashews
In the video above, chef Walter Dunphy prepares chicken vegetable stir-fry. Thai Chicken with Cashews Ingredients 4 cups cooked brown rice 1 red bell pepper, seeded and chopped into 1 inch pieces 3 green onions, cut diagonally into 1/2 inch pieces potatoes, peeled and chopped (reserve half for garnish) 2 cups bok choy, roughly chopped 6 shitake... More
Cooking Video: Miso-Glazed Sea Scallops with Fresh Vegetables & Soba Noodles
Watch the video above to see chef Walter Dunphy prepare miso-glazed scallops with fresh vegetables and soba noodles. Walter Dunphy is into spring. For his second segment of Sargent Choice Cooking, a series of videos of the BU executive chef preparing healthful and tasty meals, Dunphy is featuring scallops with an... More
Simple Seared Salmon
Cooking fish doesn’t have to be complicated, this week we quickly pan seared it, but you can also bake, broil or grill any sort of fish. Regardless of how you make it, including fish in your weekly dinner schedule can help add variety and delicious health benefits to your diet! Simple... More
Whole Grain Peanut Butter Chocolate Chip Cookies
Ingredients 1 cup whole-wheat flour 1 ¼ cups quick cooking oats 1 tsp baking soda 1/2 tsp salt 1/2 cup peanut butter 1/2 cup olive or canola oil 3/8 cup granulated sugar 3/8 cup packed brown sugar 1 tsp vanilla extract 2 large eggs 2/3 cup MINI semi-sweet chocolate chips 1 cup chopped nuts Directions 1. Preheat oven to 350 degrees. Combine flour, oats, More
Test Kitchen: Mexican Quinoa
By Alaina Coffey, Senior Dietetics Student, Sargent College This Mexican quinoa salad recipe, which includes traditional ingredients such as corn, black beans, and avocado, was very popular among students at the test kitchen. One of the essential goals of SCTK is to create healthier alternatives of familiar favorite foods that students enjoy. More