Healthy New Recipes to Try for 2023!

— Written By and last updated by
en Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

Whether you are trying to stick to your New Year’s Resolutions or just want to get back on the healthy eating track after a little too much seasonal excess, here are some new and different recipes for you to give a try! Many of these will fall under the Mediterranean Diet.

Simple Chicken Margherita


  • 4 boneless skinless chicken breasts
  • ½ cup reduced-fat balsamic vinaigrette
  • 2 cloves garlic, minced
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ cup marinara sauce
  • 16 fresh basil leaves
  • 2 plum tomatoes, thinly sliced lengthwise
  • 1 cup artichoke hearts, chopped
  • ¼ cup shredded mozzarella cheese


  1. Flatten chicken to 1/2-in. thickness.
  2. In a large bowl, combine vinaigrette and garlic. Add chicken; turn to coat. Cover; refrigerate 30 minutes.
  3. Drain and discard marinade. Sprinkle chicken with salt and pepper.
  4. On a lightly greased grill rack, grill chicken, covered, over medium heat or broil 4 in. from heat 5 minutes. Turn; top with marinara, basil, tomatoes, artichokes, and cheese. Cover and cook until chicken is no longer pink and cheese is melted, 5-6 minutes.

Serves 4, each serving contains Calories 273, Fat 8g., Carbohydrates 7g., Protein 38g., Cholesterol 98mg., Sodium 606mg.

Avocado Tuna Salad


  • 5 ounces tuna packed in water
  • 1 ripe avocado, chopped
  • ½ cup cucumber, chopped
  • ¼ cup minced celery
  • ¼ cup red onion
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon Olive oil
  • 1 tablespoon lemon juice
  • ½ teaspoon salt
  • Freshly ground pepper


  1. Place all of the ingredients in a medium bowl. Mix with a fork or spoon until the avocado is roughly mashed and mixed through.
  2. Serve on lettuce wraps, toast or in a sandwich. To store, cover tightly with plastic wrap and refrigerate.

Sheet Pan Shrimp Fajitas


  • 1 ½ pounds uncooked shrimp, peeled and deveined
  • 1 each medium green, red and yellow peppers, cut into strips
  • 1 onion, cut into strips
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • ¾ teaspoon salt
  • 12 corn tortillas, I like to use the low carb tortillas
  • Optional toppings: lime wedges, fresh cilantro, crema, or sliced avocado


  1. Preheat oven to 425°. In a large bowl, combine shrimp, peppers, onion and garlic. Drizzle with oil; sprinkle with chili powder, cumin and salt. Toss to coat.
  2. Spread evenly between 2 greased 15x10x1-in. baking pans.
  3. Roast 10 minutes, rotating pans halfway through cooking. Remove pans from oven; preheat broiler.
  4. Broil shrimp mixture, 1 pan at a time, 3-4 in. from heat until vegetables are lightly browned and shrimp turn pink, 4-5 minutes. Serve in tortillas with toppings as desired.

Serves 6, each serving contains Calories 280, Fat 8g., Carbohydrates 31g., Fiber 5g., Protein 22g., Cholesterol 138mg., Sodium 484mg.

Crock Pot Chicken Orzo with Tomatoes and Olives


  • 1 pound boneless, skinless chicken breasts
  • 1 cup low sodium chicken broth
  • 2 medium tomatoes, chopped
  • 1 medium onion, halved and sliced
  • Zest and juice of 1 lemon
  • 1 teaspoon herbes de Provence*
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¾ cup whole=wheat orzo
  • ⅓ cup quartered black or green olives
  • 2 tablespoons chopped fresh parsley


  1. Cut each chicken breast half into 4 pieces.
  2. Combine the chicken, broth, tomatoes, onion, lemon zest, lemon juice, herbes de Provence, salt and pepper in a 6-quart slow cooker.
  3. Cook on High for 1 hour, 30 minutes or on Low for 3 hours, 30 minutes. Stir in orzo and olives; cover and cook until the orzo is tender, about 30 minutes more. Let cool slightly. Sprinkle with parsley before serving.

*herbs de Provence can be made at home by combining the following spices,

  • 2 teaspoons dried thyme
  • 2 teaspoons dried savory
  • 1 teaspoon dried marjoram
  • 1 teaspoon dried lavender
  • ½ teaspoon dried rosemary
  • ½ teaspoon fennel seeds
  • 1 crushed bay leaf

Serves 4, each serving contains Calories 278, Fat 5g., Carbohydrates 29g., Fiber 7g., Protein 29g., Cholesterol 62mg., Sodium 433mg.

White Bean and Chicken Soup


  • 2 teaspoons extra-virgin olive oil
  • 2 green onions cut into rounds
  • ¼ teaspoon sage
  • 2 14-ounce cans low sodium chicken broth
  • 2 cups water
  • 1 15-ounce cannellini beans, rinsed
  • 1 2 pound roasted chicken, skin discarded, meat removed, and shredded (or you can always cook your own chicken breasts or tenders)


  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil.
  3. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

Serves 6, each1 ½ cup serving contains Calories 248, Fat 5g., Carbohydrates 14g., Fiber 4g., Protein 35g., Cholesterol 79mg., Sodium 244mg.

Creamy Zucchini Pasta


  • 4 cups shredded zucchini, about 3 medium zucchini
  • 8 ounces uncooked linguine
  • 4 teaspoons olive oil
  • 2 cloves garlic, thinly sliced
  • ¼ cup fat free plain yogurt
  • ¾ cup shredded cheddar cheese
  • ¾ teaspoon salt
  • ¼ teaspoon pepper


  1. Cook linguine according to package directions. In a sieve or colander, drain the zucchini, squeezing to remove excess liquid. Pat dry.
  2. In a large nonstick skillet, sauté zucchini in oil, 2 minutes. Add garlic; cook and stir until zucchini is tender, 1-2 minutes longer.
  3. Transfer to a large bowl. Add yogurt, cheese, salt and pepper. Drain linguine; add to zucchini mixture and toss to coat.

Serves 6, each serving contains Calories 255, Fat 7g., Carbohydrates 32g., Protein 10g., Cholesterol 10mg., Sodium 403mg.

Grains and Greens


  • 1 Tablespoon olive or avocado oil
  • ½ red onion, chopped
  • 3 cloves garlic, minced
  • 2 teaspoon fresh ginger, minced
  • 3 carrots, peeled and chopped into small pieces
  • 4 ounces fresh mushrooms, chopped
  • 12 ounces bag chopped kale, about 6 cups
  • ¼ cup soy sauce
  • 8.5 ounces package of rice
  • Crushed red pepper or sriracha, for serving


  1. Add oil to a large skillet. Add onion, garlic and ginger and cook for 5 minutes or until onion is translucent and fragrant.
  2. Add the carrots and mushrooms and cook for another 5 minutes. Add soy sauce and toss.
  3. Add kale to the skillet in batches until it wilts down. Add in rice and toss together, until it’s warm throughout, about 3-4 minutes. Taste, season with salt and pepper if needed and serve.
  4. Add additional crushed red pepper and Sriracha, as desired.

Serves 3, each serving contains Calories 266, Fat 8g., Carbohydrates 50g., Protein 9g., Fiber 7g., Sodium 447mg.