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!
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
Test Kitchen: Cauliflower Curry
By Alaina Coffey, Senior Dietetics Student, Sargent College This vegan curry recipe was a comforting meal for a chilly evening, and pleased vegans and meat-eaters alike. The recipe was more similar to a stew; it could be served over brown rice, but students at the test kitchen ate it as a soup. More
Test Kitchen: Cauliflower Fried Rice
Written By: Alaina Coffey, Senior Dietetics Student, SAR 16 This cauliflower rice recipe was a huge hit among students at SCTK, and a new favorite recipe for Karen! We created “fried rice” by using cauliflower made into small granules in a food processor as the base, replacing the rice. Recent trendy and... More
Test Kitchen: Dark Chocolate Quinoa Breakfast Bowls
Written By: Alaina Coffey, Senior Dietetics Student, SAR 15 Chocolate lovers at the Test Kitchen were very excited about this recipe. Sargent Choice is all about taking typical dishes and flavors that students already like, and utilizing them to create more nutritious, wholesome alternatives of familiar foods. Students enjoyed this creative... More
Test Kitchen: Brown Rice Bowl with Lemongrass, Tofu, and Cashews
By Caroline Patrick, Graduate Nutrition Student Another cold night and another warm meal with excellent company. At this week’s Test Kitchen, we made a delicious rice bowl filled with the cutest baby bok choy. The finished dish was so green and vibrant in stark contrast to the white and 50 shades... More
Healthy Cooking on a Budget: Quinoa and Vegetable Pilaf
By Emma Balek, Sargent Choice Nutrition Center Practicum Student & Senior Dietetics Student and Sarah Butler Mazerall, MBA, MS, RD, LDN, SCNC Registered Dietitian Recently in the SCNC’s Healthy Cooking on a Budget Class we took on the challenge of making a one dish wonder that gives us all the grains... More