Healthy, Heartburn-Friendly Recipes

Spinach, Zucchini, and Walnut Pasta

Simple spinach, zucchini, and walnut pasta; a satisfying and heartburn-free result.

Prep time: 10 minutes
Cook time: 15 minutes
Serving: 2

Ingredients
Rigatoni (or other pasta), 4 ounces
Olive oil, 2 teaspoons
A dash of garlic powder
1 Medium zucchini, sliced
Spinach, packed, 4 cups
Salt, 1/8 teaspoon
Walnuts, roughly chopped, ¼ cup

Preparation

Cook pasta according to package directions, omitting salt and fat. Drain and set aside, reserving about ½ cup of the pasta water.
Meanwhile, heat 2 teaspoons of olive oil in a large nonstick skillet over medium-high heat. Add garlic and sauté for 1-2 minutes, until fragrant. Add zucchini and sauté until slightly golden, 3-4 minutes.
Turn the heat down to low, and add the drained pasta and the spinach to the skillet. Toss with the zucchini until evenly distributed and the spinach is slightly wilted. Add some of the reserved pasta water if the mixture seems dry.
Season with salt to taste. Top with the walnuts and serve.

Almond-Crusted Chicken

This tasty almond-crusted chicken uses simple ingredients to lower your risk for heartburn.

Prep Time: 20 minutes
Cook Time: 5 minutes
Serving: 2

Ingredients
2 Boneless, skinless chicken breast halves
1 Egg white 1/8 + 1/8 teaspoon salt
Grated Parmesan cheese, 1/3 cup
Sliced almonds, finely chopped, 1/3 cup
All-purpose flour, 1 tablespoon
Olive oil, 1 tablespoon

Preparation

Place chicken breasts between 2 sheets of plastic wrap or wax paper and flatten to a ½-inch thickness with a rolling pin or palm of hand.
Lightly beat the egg white in a shallow bowl, and season with 1/8 teaspoon salt and pepper. Combine Parmesan and almonds on a large plate.
Lightly dust chicken breasts with flour, dip in egg, then in Parmesan mixture to coat.
Heat oil over medium heat in a large nonstick skillet. Transfer chicken to skillet and cook about 3-4 minutes on each side, until cooked through. Season with 1/8 teaspoon salt and pepper, and serve.

Wild Rice and Vegetable Casserole

An interesting and easy wild rice and vegetable casserole using veggies and cheeses that are heartburn-friendly.

Prep Time: 15 minutes
Cook Time: 35 minutes
Serving: 4

Ingredients
Wild and long grain rice mix, 6 ounces
Olive oil, 2 teaspoons
Brussels sprouts, trimmed and outer leaves removed, 2 cups
Green beans, trimmed , 2 cups
Salt, ¼ teaspoon
Part-skim mozzarella, shredded, ¾ cup
Goat cheese, crumbled, 4 ounces
Dried cranberries, 2 tablespoons
Walnuts, chopped, 2 tablespoons

Preparation

Cook rice according to package directions, but omitting salt and spice packet (if included).
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add the Brussels sprouts and sauté for 2-3 minutes. Cover and reduce heat to medium; cook, stirring occasionally, until tender, about 5-6 minutes. Add green beans and sauté another 2-3 minutes, uncovered. Season with salt.
Layer the rice, vegetables, cheeses, walnuts, and cranberries in a baking or casserole dish. Bake at 350˚F for about 25 minutes, until cheese is melted.

Banana Pork Loin

This unusual banana pork loin combines two heartburn-friendly ingredients for an interesting new dish.

Prep Time: 10 minutes
Cook Time: 15 minutes
Serving: 2

Ingredients
Canola oil, 2 teaspoons
Boneless pork loin, trimmed and sliced into ½ inch X 2 inch strips, ½ pound
1 Large banana, sliced
Curry powder*, ¼ cup
Crème fraiche (or substitute light whipping cream), 2 teaspoons

Preparation

Heat canola oil in a medium to large skillet over medium-high heat. Add pork and sauté for 4-5 minutes. Remove pork and keep warm with foil.
Add the sliced banana to the skillet and cook for 1 minute. Season the banana with the curry powder and add in the crème fraiche.
Reduce the heat to medium-low and cook for another 2-3 minutes. Then add the pork back in, cover and cook for another 2 minutes.

* Curry powder can be a heartburn trigger (because it contains other spices like cayenne pepper). Use sparingly to see whether it’s a trigger for you.

Couscous Sautéd with Zucchini

Couscous sautéd with zucchini and corn make a surprisingly delicious meal for burn-sensitive stomachs.

Prep Time: 5 minutes
Cook Time: 15 minutes
Serving: 2

Ingredients
Uncooked couscous, 1/3 cup
Olive oil, 2 teaspoons
1 Small zucchini, cut into ¼ by ½-inch strips
Shredded carrots, ½ cup
A dash of onion powder
Fresh or thawed frozen corn kernels, ½ cup
Salt , ¼ teaspoon

Preparation

Cook couscous according to package directions, omitting salt and fat. Set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, and sauté 2 minutes. Add carrot and onion, and sauté 4-5 minutes, until vegetables are tender.

Stir in corn and couscous, and cook until heated through. Season with salt.

Broccoli Frittata

A new twist on your morning eggs - a broccoli frittata.

Prep Time: 5 minutes
Cook Time: 10 minutes
Serving: 4

Ingredients
Non-fat cottage cheese, ½ cup
Dried dill, ½ tsp
Fat-free egg substitute, 2 cups
Frozen chopped broccoli, 2 cups
Olive oil, 1 teaspoon
Margarine, 2 teaspoon
1 Large onion, diced

Preparation

Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, sauté onions in oil for 5 minutes, or until soft.
Add broccoli and dill; sauté for 5 minutes, or until broccoli mixture softens. Set vegetables aside.
Wipe out frying pan. Add 1 teaspoon margarine and swirl the pan to distribute it.
Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath.
Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 teaspoon margarine, vegetable mixture, and egg mixture.

Turkey, Green Bean, and Almond Sauté

Fix this turkey, green bean, and almond sauté with white rice as a side.

Prep Time: 10 minutes
Cook Time: 15 minutes
Serving: 2

Ingredients
Canola oil, 2+1 teaspoons
Boneless, skinless turkey breast, cut into ½-inch by 2-inch strips, ½ pound
1 Celery stalk, cut into ¼-inch by 2-inch stripsGreen beans, trimmed and cut in half, 1 cup
Cornstarch, 1 teaspoon
Reduced-sodium soy sauce, 2 tablespoons
Garlic powder, ¼ teaspoon
Slivered almonds, 2 tablespoons

Preparation

Heat 2 teaspoons oil in a large wok or nonstick skillet over medium-high heat. Add turkey strips and cook 4-5 minutes, until cooked through. Transfer to a plate and set aside.
Add another teaspoon of oil to pan. Stir in celery and green beans, and cook 2-3 minutes, until tender-crisp.
Reduce heat to low and return turkey to pan. Combine cornstarch, soy sauce, and garlic powder, and add to pan. Bring to a simmer and cook 1-2 minutes, until sauce begins to thicken.
Sprinkle with almonds and serve.

Baked Pork Loin Chops Over Vegetables

Savor these baked pork loin chops with herbs and vegetables that are easy on the stomach.

Prep Time: 10 minutes
Cook Time: 20 minutes
Serving: 2

Ingredients
Boneless pork loin chops (about 1 large chop), ½ pound
Salt , ¼ teaspoon
Herbs de provence, ½ teaspoon
Olive oil, 2 teaspoons
½ Medium summer squash, sliced
½ Medium zucchini, sliced
Shredded part-skim mozzarella, ¼ cup

Preparation

Preheat oven to 425˚F.
Slice pork in half lengthwise and crosswise, so that you end up with 4 pieces from 1 chop. Season with the salt and then sprinkle with herbs de provence.
Coat a baking dish with olive oil and then add the squash and zucchini. Turn to coat in the olive oil and then arrange into 4 single-layer groups at the bottom of the baking dish.
Top each squash and zucchini group with pork. Sprinkle with mozzarella and then bake in the oven for 15-20 minutes, until pork is cooked through.

Apple Raisin Flapjacks

Start your day off right with these delicious apple raisin flapjacks for breakfast.

Prep Time: 10 minutes
Cook Time: 30 minutes
Serving: 4

Ingredients
3 Egg whites
Fat-free milk, 1 cup
Reduced fat buttermilk baking mix, 2 cup
4 Medium Granny Smith apples (peeled, cored, and coarsely chopped)
Raisins, 1 cup
Nutmeg, ½ teaspoon

Preparation

In large bowl, whisk whites until foamy. Whisk in milk, then stir in baking mix.
Add remaining ingredients. Mix just to blend.
Heat griddle or heavy skillet over medium heat; coat with vegetable cooking spray. Portion batter onto griddle with ¼-cup measure.
Cook until nicely browned, turning once, about 3 minutes on each side.
Serve hot with maple syrup or nonfat yogurt.

Penne with Shrimp and Spinach

Penne with shrimp and spinach - spice up your pasta, not your stomach.

Prep time: 15 minutes
Cook time: 15 minutes
Serving: 2

Ingredients
Penne pasta, 4 ounces
Olive oil, 1 tablespoon
Medium or large uncooked shrimp, peeled and deveined, ½ pound
A dash of garlic powder
Basil, chopped, 2 tablespoons
Baby spinach, 4 cups
Grated Parmesan cheese, 2 tablespoons

Preparation

Cook pasta al dente according to package directions. When pasta is done, reserve ½ cup of the water and drain the rest.
Heat oil in a large nonstick skillet over medium heat.
Add shrimp and cook for 1 minute. Then, turn shrimp over and add the garlic and basil. Cook for another 1-2 minutes, until shrimp is cooked through.
Add spinach, pasta, and reserved cooking water to the skillet and mix until spinach is just wilted.
Top with Parmesan cheese.