Dinners Cookbook 508-Compliant PDF
Dinners Cookbook 508-Compliant PDF
Dinners Cookbook 508-Compliant PDF
recipes
deliciously
healthy dinners
keep the beat
recipes
deliciously
healthy dinners
October 2009
NIH Publication No. 10-2921
Keep the Beat is a trademark of the U.S. Department of Health and Human Services
contents
from the NHLBI director.............................................. v
acknowledgments..................................................... vi
introduction..............................................................vii
main dishes................................................................1
beef..................................................................................3
cocoa-spiced beef tenderloin with pineapple salsa........................ 5
greek-style flank steak with tangy yogurt sauce............................ 6
stir-fried orange beef................................................................... 7
mediterranean kabobs................................................................. 9
beef steak with carrots and mint................................................ 10
broiled sirloin with spicy mustard and apple chutney.................. 11
beef steak with light tomato mushroom sauce............................ 12
japanese-style beef and noodle soup.......................................... 14
quick beef casserole................................................................... 16
poultry............................................................................17
moroccan chicken stew with couscous........................................ 18
thai-style chicken curry............................................................... 20
sweet-and-sour chicken............................................................. 22
chicken quesadillas with red and green salsa.............................. 23
chicken and mushroom fricassee................................................ 25
chicken and celery stir-fry........................................................... 26
oven-crusted chicken breast....................................................... 27
chicken picadillo........................................................................ 28
chicken ratatouille...................................................................... 29
asian-style chicken wraps........................................................... 30
cornbread-crusted turkey........................................................... 32
turkey club burger...................................................................... 35
side dishes...............................................................99
vegetable side dishes.....................................................101
asparagus with lemon sauce.................................................... 103
cauliflower with whole-wheat breadcrumbs............................. 104
grilled romaine lettuce with caesar dressing............................. 105
baby spinach with golden raisins and pine nuts........................ 107
roasted beets with orange sauce.............................................. 109
autumn salad.......................................................................... 110
limas and spinach.................................................................... 111
cinnamon-glazed baby carrots.................................................. 113
creamy squash soup with shredded apples............................... 114
grain side dishes............................................................115
couscous with carrots, walnuts, and raisins............................... 117
quinoa with paprika and cumin................................................ 118
good-for-you cornbread........................................................... 119
savory brown rice.................................................................... 121
kasha with bell pepper confetti................................................ 122
parmesan rice and pasta pilaf.................................................. 123
pesto baked polenta................................................................ 125
sunshine rice........................................................................... 126
Good food is one of lifes great pleasures, and good health is one
of our greatest gifts.
Sincerely yours,
introduction
n
multicultural
feast
n abbreviations
Keep the Beat Recipes: Deliciously Healthy Dinners is part of a planned series
of new Keep the Beat cookbooks from the NHLBI.
One way to eat a healthy diet is to choose a variety of foods. Variety matters
because no food has all the nutrients that your heart and the rest of your body
need. A healthy eating plan is one that:
When it comes to eating healthfully, portion size also matters. The recipes in this
cookbook are designed to give you a satisfying portion, while helping you stay
within your calorie limits.
Aside from being healthy, the recipes also are reasonably quick and easy to
prepare. Most of the main-dish meals take no more than 40 minutes to prepare
and cook. Side dishes cook in 30 minutes or less. Some of the ingredients may
be new to you, such as fish sauce and rice vinegar (which are used in many Asian
dishes) and low-sodium products. You can find these and other ingredients in
most grocery stores. Try looking in the spice, ethnic, or health food section of
your local store. If you can't find products labeled "low-sodium," compare the
Nutrition Facts panels on available products to find the one with the lowest
amount of sodium. We also have suggested a select number of ingredient
substitutions in the appendix on page 136. For dishes that include fresh fruits,
vegetables, and herbs, consider buying produce at your local farmers market.
The recipes in this cookbook also are limited in fat, saturated fat, trans fat, choles-
terol, sodium, and calories. They use lean cuts of meat, poultry without the skin,
fish, beans, whole grains, fruits, vegetables, small amounts of vegetable oil, and
lots of herbs and spices for flavor. Most of all, these recipes are delicious. Try
them on a weeknight, weekend, or special occasion.
For more information on how to shop for, prepare, and serve healthy meals, see
the appendixes for tools such as:
main dishes
n main-dish pastas
n vegetarian
main-dish meals
cocoa-spiced beef
tenderloin with pineapple
salsa
greek-style flank steak
with tangy yogurt sauce
stir-fried orange beef
mediterranean kabobs
beef
beef steak with carrots
and mint
broiled sirloin with spicy
mustard and apple chutney
beef steak with light
tomato mushroom sauce
japanese-style beef and
noodle soup
quick beef casserole
pineapple salsa
Latin American flavors come alive in this festive beef dish with fruity salsa
Tbsp vegetable oil 1 Preheat oven to 375 F.
main dishes
1 beef tenderloin roast (16 oz) 2 For the salsa, combine all ingredients and toss well.
Let sit for 1015 minutes to marinate while preparing
For salsa: the seasoning and cooking the meat.
C canned diced pineapple, in fruit
3 For the beef tenderloin seasoning, combine all
juice, chopped into small pieces
beef
ingredients. Lightly oil the tenderloin and spread an
C red onion, minced
even layer of the dry seasoning over the entire roast.
2 tsp fresh cilantro, rinsed, dried,
and chopped (or substitute 4 Place the seasoned roast on a roasting or broiling pan
tsp dried coriander) and roast for 1015 minutes (to a minimum internal
1 Tbsp lemon juice temperature of 145 F). Let cool for 5 minutes
before carving into 16 slices (1 ounce each).
For seasoning: 5 Serve four slices of the tenderloin with cup salsa
1 tsp ground black pepper on the side.
1 tsp ground coriander
1 Tbsp ground cinnamon
tsp ground allspice
1 Tbsp cocoa powder (unsweetened)
2 tsp chili powder
tsp salt
Tip: Delicious with a side of rice and Grilled Romaine Lettuce With Caesar Dressing (on page 105).
main dishes
1 Tbsp garlic, minced (about 23 cloves) 3 Add onion, garlic, and ginger and stir fry until tender
1 Tbsp ginger, minced but not brown, about 30 seconds to 1 minute.
1 egg white, lightly beaten
4 Put egg white in one bowl and cornstarch in another.
(or substitute liquid egg white)
beef
Dip steak strips into egg white and then coat with
2 Tbsp cornstarch cornstarch.
12 oz beef flank steak, sliced into
5 Add steak strips to pan and continue to stir fry until
thin strips
steak strips are lightly browned, about 58 minutes.
3 Tbsp Hoisin sauce
6 Add Hoisin sauce, soy sauce, orange juice, and
1 Tbsp lite soy sauce
sherry (optional), and bring to a boil over high heat.
C orange juice
Immediately lower temperature to a gentle simmer.
1 Tbsp dry sherry (optional)
7 Add the thawed vegetables and mix gently.
Simmer until vegetables are heated through, about
34 minutes.
8 Divide mixture into four equal portions (about 2 cups
each) and serve.
For marinade: 1 Preheat grill pan or oven broiler (with the rack
2 Tbsp olive oil 3 inches from heat source) on high temperature.
1 Tbsp garlic, minced (about 23 cloves) 2 Combine ingredients for marinade, and divide
2 Tbsp lemon juice between two bowls (one bowl to marinate the raw
main dishes
1 Tbsp fresh parsley, rinsed, dried, and meat and one bowl for cooking and serving).
chopped (or 1 tsp dried) 3 Mix the beef, chicken, onion, tomatoes, and red
tsp salt pepper cubes in one bowl of the marinade and let
sit. After 5 minutes, discard remaining marinade.
beef
For kabobs:
4 Place one piece of beef, chicken, tomato, onion,
6 oz top sirloin or other beef steak and red pepper on each of the 12 skewers.
cubes (12 cubes)
5 Grill or broil on each of the four sides for
6 oz boneless, skinless chicken breast,
cut into -inch cubes (12 cubes) 23 minutes or until completely cooked (to a
minimum internal temperature of 145 F for beef
1 large white onion, cut into
-inch squares (12 pieces)
and 165 F for chicken). Spoon most of the second
half of the marinade over the kebabs while cooking.
12 cherry tomatoes, rinsed
6 Serve three skewers per serving. Drizzle the
1 (4 oz) red bell pepper, rinsed
and cut into -inch squares remaining marinade on top of each kebab before
(12 squares) serving (use only the marinade that did not touch
the raw meat or chicken).
12 wooden or metal skewers, each
6 inches long (if wood, soak
them in warm water for 510
minutes to prevent burning)
Tip: Delicious served over orzo pasta or rice with a side of Asparagus With Lemon Sauce (on page 103).
Tip: Try serving with Couscous With Carrots, Walnuts, and Raisins (on page 117).
main dishes
2 Tbsp shallots, minced and soft. Remove from the heat and hold warm, or
1 Tbsp garlic, minced (about 23 cloves) cool and store.
C canned no-salt-added diced 2 For the steaks, preheat grill pan or oven broiler
tomatoes (with the rack 3 inches from heat source) on high
temperature.
beef
2 oz golden seedless raisins (about C)
C apple cider vinegar 3 Season the steaks with salt and pepper, and lightly
2 Tbsp maple syrup
coat with oil.
4 Grill or broil 34 minutes on each side, or to
For steak: your desired doneness (to a minimum internal
4 beef top sirloin steaks, lean temperature of 145 F). Remove from the heat
(3 oz each) and set aside for 5 minutes.
tsp salt 5 For the mustard dressing, mix together beef broth,
tsp ground black pepper Dijon mustard, and cornstarch in a small saucepan.
1 Tbsp olive oil Bring to a boil on medium-high heat while stirring
constantly. Lower the heat, and simmer for
For mustard dressing: 23 minutes.
2C low-sodium beef broth 6 Serve each steak with cup of chutney and cup
2 Tbsp Dijon mustard of mustard dressing.
2 Tbsp cornstarch
Tip: Try serving with a side of steamed broccoli and Savory Brown Rice (on page 121).
mushroom sauce
try serving with crusty bread to soak up the incredibly flavorful sauce
1 Tbsp olive oil 1 Preheat oven to 350 F.
4 beef top sirloin steaks, lean 2 Heat olive oil in a large, heavy-bottom saut pan.
(3 oz each)
3 Gently blot steaks dry with paper towels and then
4 oz white mushrooms, rinsed and
quartered (about 1 C) carefully place them in the hot pan.
1 large shallot, minced (about 4 Saut both sides, about 23 minutes, until golden to
2 Tbsp) dark brown.
1 Tbsp garlic, minced (about 23 cloves) 5 Remove steaks from pan, and put them on a baking
1C canned no-salt-added diced sheet to finish in the preheated oven for an
tomatoes additional 35 minutes or to your desired doneness
2 Tbsp no-salt-added tomato paste (to a minimum internal temperature of 145 F).
2 Tbsp apple cider vinegar 6 To make the sauce, pour off any excess grease from
2C low-sodium beef broth the pan. Add mushrooms and saut until lightly
1 Tbsp cornstarch brown, about 34 minutes.
1 Tbsp fresh parsley, rinsed, dried, and 7 Lower the heat, and add shallot and garlic. Cook
minced (or 1 tsp dried) gently over low heat for about 2 minutes, until
1 Tbsp fresh tarragon, rinsed, dried, tender, but not brown.
and chopped (or 1 tsp dried) 8 Add tomatoes, tomato paste, and apple cider
tsp salt vinegar, and cook an additional 3 minutes.
tsp ground black pepper
9 In a bowl, mix beef broth and cornstarch.
continued on page 13
main dishes
for 23 minutes. Season with salt and pepper.
beef
Tip: Also pairs nicely with Cauliflower With Whole-Wheat Breadcrumbs (on page 104).
noodle soup
this hearty main-meal soup is flavorful, yet simple to prepare
For broth: 1 Thaw frozen vegetables in the microwave (or place
4 oz shiitake mushroom stems, entire bag in a bowl of hot water for about
rinsed (remove caps and set 10 minutes). Set aside until step 4.
aside) (or substitute dried 2 Combine all ingredients for broth, except soy sauce,
shiitake mushrooms)
in a medium-sized pot or saucepan. Bring to a boil
1 Tbsp garlic, minced (about 23 cloves) over high heat, then lower heat and simmer for
1 Tbsp ginger, minced 15 minutes.
1 stalk lemongrass, crushed (or the 3 Strain the broth through a fine wire colander, and
zest from 1 lemon: Use a discard the solid parts. Season to taste with soy
peeler to grate a thin layer of sauce.
skin off a lemon)
1 Tbsp ground coriander continued on page 15
4C low-sodium beef broth
1 Tbsp lite soy sauce
main dishes
5 Add the noodles and continue to simmer for another
minute.
6 Add the beef and continue to simmer for about
5 minutes or until the beef is slightly pink
beef
to brown (to a minimum internal temperature of
145 F).
7 Add tofu and scallions, and simmer 12 minutes until
heated through.
8 Serve immediately in 1-cup portions.
Hint: There are several varieties of tofu, each with a different moisture level. Silken and soft tofu are the
moistest and easily blended into shakes, dips, and dressings. Regular tofu is less moist, and its best for
scrambling or using like cheese in casseroles. Firm, extra-firm, and pressed tofus are the driest. They
absorb other flavors easily and hold their shape in stir-fries and on the grill.
Tip: To save time, use no-salt-added canned tomatoes and frozen chopped peppers and carrots.
poultry
fricassee
chicken and celery stir-fry
oven-crusted chicken breast
chicken picadillo
chicken ratatouille
asian-style chicken wraps
cornbread-crusted turkey
turkey club burger
turkey mole
20-minute chicken creole
moroccan chicken stew with Prep time: 15 minutes
Cook time: 30 minutes
couscous
spice it up with this traditional dish from northern Africa
1 Tbsp olive oil 1 Heat olive oil in a large saut pan. Add chicken legs,
1 lb skinless chicken legs, split and brown on all sides, about 23 minutes per side.
(about 4 whole legs) Remove chicken from pan and put on a plate with a
cover to hold warm.
1 Tbsp Moroccan spice blend*
1C carrots, rinsed, peeled, and 2 Add spice blend to saut pan and toast gently.
diced 3 Add carrots and onion to saut pan, and cook for
1C onion, diced about 34 minutes or until the onions have turned
C lemon juice clear, but not brown.
2C low-sodium chicken broth 4 Add lemon juice, chicken broth, and olives to saut
C ripe black olives, sliced pan, and bring to a boil over high heat. Add chicken
tsp salt legs, and return to a boil. Cover and gently simmer
1 Tbsp chili sauce (optional)
for about 1015 minutes (to a minimum internal
temperature of 165 F).
For couscous: continued on page 19
1C low-sodium chicken broth
1C couscous (try whole-wheat
couscous)
1 Tbsp fresh mint, rinsed, dried, and
shredded thin (or 1 tsp dried)
main dishes
10 minutes.
6 Fluff couscous with a fork, and gently mix in the
mint.
7 When chicken is cooked, add salt. Serve two chicken
poultry
legs over cup couscous topped with cup sauce
in a serving bowl. Add chili sauce to taste.
Tip: Try serving with a side of Cinnamon-Glazed Baby Carrots (on page 113).
* You also can make your own Moroccan spice blend by mixing 1 teaspoon each of ground coriander, ground
cumin, ground ginger, and ground cinnamon per 1 pound of meat or chicken. Make this mix in advance and
store it in your pantry to use as needed.
main dishes
gently with lid on until the vegetables are heated
through, an additional 23 minutes.
8 Divide into four even portions, each about 3 ounces
chicken breast and 1 cup vegetables, and serve.
poultry
Tip: Delicious served over rice or Asian-style noodles (soba or udon).
main dishes
1 medium Jalapeno chili pepper, made up to 1 day in advance and refrigerated.)
rinsed and split lengthwise
remove seeds and white 3 Cut chicken into thin strips, and place them on a
membrane, and mince (about baking sheet coated with cooking spray. Broil for
810 minutes.
poultry
2 Tbsp); for less spice, use a
green bell pepper 4 To assemble the quesadillas, place four whole-wheat
2 Tbsp lime juice (or about 4 limes) tortillas on the countertop or table. Top each with
2 Tbsp fresh cilantro, rinsed, dried, and one-quarter of the sliced cooked chicken, salt, chili
chopped (or substitute 2 tsp sauce, cheese, and pine nuts (optional).
dried coriander)
5 Fold tortillas in half to close, and carefully transfer
1 tsp ground cumin
each to a baking sheet lined with parchment or wax
For quesadillas: paper.
12 oz boneless, skinless chicken 6 Bake quesadillas at 350 F for 510 minutes or until
breast, cut into thin strips the cheese is melted.
4 (10-inch) whole-wheat tortillas
7 Serve one quesadilla with cup salsa on the side.
tsp salt
tsp chili sauce
2 oz pepper jack cheese, shredded
(about C)
1 Tbsp pine nuts, toasted (optional)
Cooking spray Tip: Delicious with a side of fresh grilled corn-on-the-cob.
main dishes
1C leeks, split into quarters, then
3 Add mushrooms to pan, and cook until golden
sliced into small squares and
rinsed well brown, about 35 minutes. Add leeks, potatoes,
celery, and pearl onions, and continue to cook until
1C potatoes, peeled and diced
the vegetables become soft, about 35 additional
poultry
1C celery, rinsed and diced minutes.
1C pearl onions, raw or frozen
4 Add chicken broth to the pan, and bring to a boil.
3C low-sodium chicken broth
Add chicken legs to the pan, cover, and place in the
1 lb skinless chicken legs or thighs heated oven for about 20 minutes or until the
(4 whole legs, split, or 8 thighs) chicken legs are tender when pierced with a fork (to
2 Tbsp each fresh herbs (such as a minimum internal temperature of 165 F).
parsley and chives), rinsed,
5 When chicken legs are tender, remove legs from the
dried, and minced (or 2 tsp
dried) pan, return the pan to the stovetop, and bring the
liquid to a boil. Add herbs and lemon juice.
1 Tbsp lemon juice
6 In a bowl, mix the cornstarch with the sour cream,
1 Tbsp cornstarch
and add to the pan. Bring back to a boil and then
2 Tbsp fat-free sour cream
remove from the heat.
tsp salt
7 Season with salt and pepper, and pour 1 cup of
tsp ground black pepper
vegetables and sauce over chicken.
Tip: Try serving over pasta with a side of Baby Spinach With Golden Raisins and Pine Nuts (on page 107).
main dishes
3 Combine the egg white and evaporated milk in a
egg white)
1C fat-free evaporated milk
bowl, and mix well. In a separate bowl, combine the
breadcrumbs and crushed oats, and mix well.
1C breadcrumbs
4 Coat the chicken breasts in flour, and shake off the
C rolled oats, crushed; pulse a
poultry
few times in the food processor excess. Dip the chicken breasts in the egg and milk
or crush between fingers to mixture, and drain off the excess. Then dip the chicken
make smaller pieces breasts in the breadcrumb mixture to coat, and shake
1C whole-wheat flour off the excess. After all chicken breasts have been
coated, discard any leftover breading mixture.
2 Tbsp olive oil or vegetable oil
5 Heat oil in a large saut pan. Stir fry the chicken over
For salad: medium-high heat on one side until golden brown,
2 Tbsp lemon juice about 23 minutes. Turn carefully, and pan fry the
Tbsp olive oil second side for an additional 23 minutes or until golden
4C red leaf lettuce, rinsed and brown. Remove from the pan, and place on paper
dried towels to soak up excess oil. Place on baking sheet, and
finish cooking in a 350 F oven for about 58 minutes
1C cherry tomatoes, rinsed and
(to a minimum internal temperature of 165 F).
halved
tsp salt 6 For the salad, combine lemon juice and olive oil, and
tsp ground black pepper mix well to make a dressing. Toss the lettuce leaves
and cherry tomatoes with the dressing, salt, and pepper.
Tip: Try serving with a side of oven-roasted
potatoes. 7 Serve 1 cup salad with one piece of chicken.
For garnish:
1 Tbsp fresh cilantro, rinsed, dried,
and chopped (or substitute
1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
main dishes
2 zucchini, about 7 inches long, mushrooms. Cook for about 15 minutes, stirring
unpeeled, thinly sliced occasionally.
1 small eggplant, peeled, cut into 3 Add tomatoes, garlic, basil, parsley, and black
1-inch cubes pepper. Stir and continue to cook for about
poultry
1 medium onion, thinly sliced 5 minutes. Serve warm.
1 medium green bell pepper,
rinsed and cut into 1-inch
pieces
lb fresh mushrooms, rinsed and
sliced
1 can (14 oz) whole peeled
tomatoes, chopped
Tbsp garlic, minced (about 1 clove)
1 tsp dried basil, crushed
1 Tbsp fresh parsley, rinsed, dried, and
minced
1
/8 tsp ground black pepper
For chicken:
1 Tbsp peanut oil or vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 23 cloves)
12 oz boneless, skinless chicken breast,
cut into thin strips
1 Tbsp lite soy sauce
1 Tbsp sesame oil (optional)
1 Tbsp sesame seeds (optional)
For wrap:
1 (small) head red leaf lettuce,
rinsed, dried, and separated into
single leaves large enough to
create wrap
8 fresh basil leaves, whole, rinsed
and dried
2C bok choy or Asian cabbage,
rinsed and shredded
main dishes
the heat, and cover with lid to hold warm in hot
saut pan.
5 Assemble each wrap: Place one large red lettuce leaf
on a plate, then add cup chicken stir-fry, 1 basil
poultry
leaf, and cup shredded cabbage and fold together.
Serve two wraps with cup sauce.
main dishes
10 Serve each 3-ounce turkey fillet with 1 cup of carrots
and sauce mixture.
poultry
Tip: Try serving with a baked or roasted sweet potato.
main dishes
and sliced pepper, and egg, and mix well. Form into - to
tsp ground black pepper -inch thick patties, and coat each lightly with
1 large egg olive oil.
1 Tbsp olive oil 3 Broil or grill burgers for about 79 minutes on each
poultry
side (to a minimum internal temperature of 160 F).
For spread:
4 Combine mayonnaise and mustard to make a spread.
2 Tbsp light mayonnaise
5 Assemble tablespoon spread, 1 ounce spinach or
1 Tbsp Dijon mustard
arugula, several slices of grilled portabella mushroom
For toppings: (optional), and one burger on each bun.
4 oz spinach or arugula, rinsed and
dried
4 oz portabella mushroom, rinsed,
grilled or broiled, and sliced
(optional)
4 whole-wheat hamburger buns
Tip: Try it with a side of Grilled Romaine Lettuce With Caesar Dressing (on page 105).
Hint: To grill portabella mushrooms, scrape off the gills from underneath the mushroom caps. Lightly coat with olive
oil, and grill or broil for 23 minutes on each side or until tender. Slice and set aside until burgers are ready.
For sauce: 1 Preheat grill pan or oven broiler (with the rack
1 Tbsp chili powder 3 inches from heat source) on high temperature.
1 tsp ground black pepper 2 To prepare the sauce, add chili powder, pepper,
1
/8 tsp ground cloves cloves, allspice, and sesame seeds (optional) to a
saucepan, and toast on medium heat for 2 minutes.
1
/8 tsp ground allspice
1 Tbsp sesame seeds (reserve 1 tsp for 3 Add 1 tablespoon canola oil. Saut garlic on
garnish) (optional) medium to medium-high heat for 30 seconds to
2 Tbsp canola oil, divided into two 1 minute.
1-Tbsp portions 4 Add onion, and saut until cooked but not brown,
Tbsp garlic, minced (about 1 clove) about 23 minutes.
C onion, chopped 5 Add tomatoes, oregano, cocoa powder, and chicken
1C canned no-salt-added diced broth, and bring to a boil over high heat. Simmer for
tomatoes 810 minutes.
1 tsp fresh oregano, rinsed, dried, 6 Remove from the heat, and let cool to room
and chopped (or tsp dried)
temperature. Puree the sauce in a blender until
1 Tbsp cocoa powder smooth. Return sauce to the pan, and reheat slowly
1C low-sodium chicken broth (or keep sauce warm on stovetop).
7 To prepare the turkey, coat the fillets with
For turkey:
1 tablespoon canola oil and season with salt
12 oz turkey fillets, boneless and and pepper.
skinless (about 4 pieces)
tsp salt continued on page 37
tsp ground black pepper
main dishes
9 Serve one piece of turkey with cup of the warm
mole sauce.
poultry
Tip: Try serving with rice and Baby Spinach With Golden Raisins and Pine Nuts (on page 107).
chicken creole
this quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce
12 oz boneless, skinless chicken 1 Spray saut pan with cooking spray. Preheat over
breast, cut into thin strips high heat.
1C canned whole peeled 2 Cook chicken in hot saut pan, stirring for
tomatoes, chopped 35 minutes. Reduce heat.
1C chili sauce (look for lowest
3 Add tomatoes with juice, chili sauce, green pepper,
sodium version)
celery, onion, garlic, basil, parsley, crushed red
1 C green bell pepper, rinsed and pepper, and salt. Bring to a boil over high heat, and
chopped then reduce heat to simmer.
1 C celery, rinsed and chopped
4 Simmer, covered, for 10 minutes.
C onion, chopped
1 Tbsp garlic, minced (about 23 cloves)
1 Tbsp fresh basil, rinsed, dried, and
chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and
chopped (or 1 tsp dried)
tsp crushed red pepper
tsp salt
Cooking spray
seafood
teriyaki-glazed salmon with
stir-fried vegetables
red snapper provencal
asian-style steamed salmon
baked salmon dijon
fish veronique
grilled tuna with chickpea Prep time: 25 minutes
Cook time: 20 minutes
main dishes
1 Tbsp garlic, minced (about 23 cloves) 3 inches from heat source) on high temperature.
2 Tbsp lemon juice 2 Combine oil, garlic, lemon juice, and oregano, and
1 Tbsp oregano, minced (or 1 tsp dried) brush over tuna steaks. Marinate for 510 minutes.
12 oz tuna steaks, cut into 4 portions 3 Meanwhile, combine all salad ingredients. (Salad can
seafood
(3 oz each) be made up to 2 hours in advance and refrigerated.)
For salad: 4 Grill or broil tuna on high heat for 34 minutes on
can (15 oz) low-sodium chickpeas
each side until the flesh is opaque and separates
(or garbanzo beans), drained easily with a fork (to a minimum internal temperature
and rinsed of 145 F).
bag (10 oz) leaf spinach, rinsed and 5 Serve one tuna steak over 1 cup of mixed salad.
dried
1 Tbsp lemon juice
1 medium tomato, rinsed and cut
into wedges
1
/8 tsp salt
1
/8 tsp ground black pepper
Tip: Try with a side of Quinoa With Paprika and Cumin (on page 118).
Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with
the lowest amount of sodium. Rinsing can help further reduce the sodium level.
12 oz salmon fillet, cut into 4 portions 1 Preheat grill or oven broiler (with the rack 3 inches
(3 oz each) from heat source) on high temperature.
4 (8-inch) whole-wheat tortillas
2 Prepare taco filling by combining all ingredients.
For taco filling: Let stand for 1015 minutes to blend the flavors.
1C green cabbage (about head), 3 To prepare the marinade, combine the oil, lime juice,
rinsed and shredded
chili powder, cumin, coriander, and salt in a bowl.
1 tsp lime juice
1 tsp honey 4 Place salmon fillets in a flat dish with sides. Pour
C red onion, thinly sliced (or marinade evenly over fillets.
substitute white onion) 5 Place salmon fillets on grill or broiler. Cook for
1 medium Jalapeno chili pepper, rinsed 34 minutes on each side, until fish flakes easily with
and split lengthwiseremove seeds
a fork in the thickest part (to a minimum internal
and white membrane, and mince
(about 2 Tbsp); for less spice, use temperature of 145 F). Remove from the heat and
green bell pepper set aside for 23 minutes. Cut into strips.
1 tsp fresh cilantro, minced (or substitute 6 To make each taco, fill one tortilla with cup filling
tsp ground coriander) and one salmon fillet.
For marinade:
Tbsp corn oil or other vegetable oil
1 Tbsp lime juice
2 tsp chili powder
tsp ground cumin
tsp ground coriander
tsp salt
Tip: Try serving with a tomato cucumber salad drizzled with light vinaigrette.
1 Tbsp olive oil 1 Heat olive oil in a large saut pan. Add garlic and
1 Tbsp garlic, minced (about 23 cloves) fennel, and cook on medium heat, stirring often,
1C fennel (about 1 bulb, outer layers until the fennel pieces begin to soften, about
removed), rinsed and diced 57 minutes.
main dishes
(or substitute leek or onion) 2 Add tomatoes, chicken broth, and potatoes, and
2 cans (14 oz each) no-salt-added bring to a boil. Lower temperature to a gentle
diced tomatoes simmer, and cook until the potatoes begin to
1C low-sodium chicken broth soften, about 10 minutes.
seafood
2 lb new (red) potatoes, rinsed and 3 Add shrimp, oregano, lemon juice, and basil, and
quartered (about 2 C) mix gently. Continue to simmer until the shrimp
12 oz large shrimp, peeled and are pink and fully cooked, about 5 minutes (to a
deveined (about 24 pieces) minimum internal temperature of 145 F).
2 Tbsp fresh oregano, rinsed, dried, and 4 Add salt and pepper.
chopped (or 2 tsp dried)
5 Serve 1 cups stew (each serving to include about
2 Tbsp lemon juice
six shrimp).
2 Tbsp fresh basil, rinsed, dried, and
chopped (or 2 tsp dried)
tsp salt
tsp ground black pepper
Tip: Delicious over rice or with a green salad and crispy and crusty bread (broiled with garlic) to soak up
the sauce.
1 Tbsp butter 1 Heat butter in a large saut pan. Add leeks and
2C leeks, split lengthwise, carrots, and cook gently for 35 minutes, stirring
sliced thin, and rinsed well often, until the vegetables begin to soften.
3 medium carrots, rinsed, peeled, 2 Add potatoes, chicken broth, parsley, and salt and
main dishes
and cut into thin sticks pepper, and bring to a boil over high heat. Reduce
4 new (red) potatoes, rinsed and heat and simmer gently until the vegetables are just
sliced into -inch thick circles tender, about 1012 minutes.
2C low-sodium chicken broth 3 Add cod fillets, and cover with a tight-fitting lid.
seafood
2 Tbsp fresh parsley, rinsed, dried, and Continue cooking over low heat for an additional
chopped (or 2 tsp dried) 5 minutes or until the fish is white and flakes easily
12 oz cod fillets, cut into 4 portions with a fork in the thickest part (to a minimum
(3 oz each) internal temperature of 145 F).
tsp salt 4 Serve each cod fillet with 1 cups broth and
tsp ground black pepper vegetables.
Tip: Delicious with Asparagus With Lemon Sauce (on page 103).
main dishes
cut into 4 portions (3 oz each)
1 Tbsp olive oil 2 Place fish fillets on a baking sheet, and bake for
tsp salt 2530 minutes or until fish is white and flakes easily
tsp ground black pepper
with a fork in the thickest part (to a minimum
internal temperature of 145 F).
seafood
For tomato sauce: 3 For sauce, heat olive oil in a medium-sized saucepan.
1 Tbsp olive oil 4 Add bell peppers, and cook gently until they are still
1 red bell pepper, rinsed and cut firm, but tender, about 35 minutes.
into -inch sticks
5 Add tomatoes and tomato sauce, and bring to a
1 green bell pepper, rinsed and
cut into -inch sticks
boil over high heat. Reduce heat and simmer for
1015 minutes or until the tomatoes are soft.
1C canned no-salt-added diced Add oregano, basil, and parsley, and simmer for an
tomatoes
additional 23 minutes. Remove sauce from the
2C canned no-salt-added tomato heat and set aside.
sauce
6 When the fish is done (see step 2), remove from the
1 Tbsp fresh oregano, rinsed, dried,
and chopped (or 1 tsp dried)
oven.
1 Tbsp fresh basil, rinsed, dried, and 7 Serve each 3-ounce fillet with 1 cup of sauce.
chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried,
and chopped (or 1 tsp dried) Tip: Delicious served with Pesto Baked Polenta (on page 125).
stir-fried vegetables
a fresh and flavorful Asian-style dish that is as easy to make as it is colorful
For salmon: 1 Thaw frozen vegetables in the microwave
2 Tbsp light teriyaki sauce (or place entire bag in a bowl of hot water for about
10 minutes). Set aside until step 7.
C mirin (or sweet rice wine)
2 Preheat oven to 350 F.
2 Tbsp rice vinegar
2 Tbsp scallions (green onions), rinsed 3 Combine teriyaki sauce, mirin, rice vinegar, scallions,
and minced and ginger. Mix well. Pour over salmon, and
1 Tbsp ginger, minced (or 1 tsp marinate for 1015 minutes.
ground) 4 Remove salmon from the marinade, and discard
12 oz salmon fillets, cut into unused portion.
4 portions (3 oz each)
5 Place salmon on a baking sheet, and bake for
For vegetables: 1015 minutes or until fish flakes easily with a fork
1 bag (12 oz) frozen vegetable stir-fry
in the thickest part (to a minimum internal
temperature of 145 F).
Tbsp peanut oil or vegetable oil
6 Meanwhile, heat oil in a large wok or saut pan.
Tbsp garlic, minced (about 1 clove)
Add garlic, ginger, and scallions, and cook gently but
1 Tbsp ginger, minced (or 1 tsp
do not brown, about 30 seconds to 1 minute.
ground)
1 Tbsp scallions (green onions), rinsed 7 Add vegetables, and continue to stir fry for
and minced 23 minutes or until heated through. Add soy sauce.
1 Tbsp lite soy sauce 8 Serve one piece of salmon with 1 cup of vegetables.
Tip: Try serving with steamed rice or Asian-style noodles (soba or udon).
main dishes
1 Tbsp garlic, minced (about 34 cloves) thickest part (to a minimum internal temperature of
C low-sodium chicken broth 145 F).
1C canned no-salt-added diced 3 Remove fillets from the pan, cover to keep warm,
tomatoes and set aside. Drain excess fat from pan, but do
seafood
C black olives, sliced not clean.
Tbsp anchovy paste (optional) 4 Add garlic to saut pan, and cook for about
2 Tbsp fresh basil, chopped 30 seconds, until it begins to soften. Do not
(or Tbsp dried) brown.
tsp ground black pepper
5 Add chicken broth to the pan, and bring to a boil
over high heat. Add remaining ingredients, and
return to a boil. Lower heat and simmer for
5 minutes.
6 Serve each fish fillet with cup of sauce.
Tip: Try serving with a side of steamed broccoli and crusty bread or Whole-Wheat Bow Tie Pasta With
Puttanesca Sauce (on page 73).
main dishes
2 Tbsp fresh ginger, minced (or 2 tsp 2 Add salmon fillets, and cover with a tight-fitting lid.
ground) Cook gently over low heat for 45 minutes or until
C scallions (green onions), rinsed the salmon flakes easily with a fork in the thickest
and chopped part (to a minimum internal temperature of 145 F).
seafood
1 Tbsp lite soy sauce 3 Serve one piece of salmon with cup of broth.
1 Tbsp sesame oil (optional)
12 oz salmon fillet, cut into 4 portions
(3 oz each)
Tip: Pairs nicely with steamed broccoli and Parmesan Rice and Pasta Pilaf (on page 123).
main dishes
Place fish in dish, and sprinkle with salt and pepper.
tsp salt
3 Mix wine, chicken broth, and lemon juice in a small
1
/8 tsp ground black pepper
bowl, and pour over fish.
C dry white wine
4 Cover and bake at 350 F for 15 minutes.
C chicken broth; skim fat from
seafood
the top 5 Meanwhile, melt margarine in a small saucepan.
1 Tbsp lemon juice Remove from heat and blend in flour. Gradually add
1 Tbsp soft tub margarine milk. Return to stovetop and cook over moderately
2 Tbsp flour low heat, stirring constantly, until thickened.
C low-fat (1 percent) or 6 Remove fish from oven, and pour liquid from baking
fat-free milk dish into cream sauce, stirring until blended. Pour
C seedless grapes, rinsed sauce over fish and sprinkle with grapes.
Cooking spray 7 Broil about 3 inches from heat for 5 minutes or until
sauce starts to brown (and fish reaches a minimum
internal temperature of 145 F).
8 Serve one fillet with sauce.
Tip: Try serving with a side of steamed spinach and roasted potatoes.
french applesauce
consider doubling the sauce to serve over whole-wheat pancakes, or eat all alone for dessert
1 pair pork tenderloins 1 Preheat oven broiler on high temperature, with the
(about 2 lb) rack 3 inches from heat source.
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tsp salt 2 Cover broiler pan with aluminum foil for easy cleanup.
1
/8 tsp ground black pepper Spray foil lightly with cooking spray. Set aside.
2 medium apples, rinsed and 3 Cut 8 slices (pork rounds), each 1 inches thick, from
cored, but not peeled (try
the center of the pair of pork tenderloins. Refrigerate
pork
Golden Delicious or Rome)
or freeze the ends for another use. Place pork rounds
2 Tbsp dark seedless raisins on the foil-covered broiler pan. Sprinkle with salt and
2 Tbsp walnuts, broken into coarse pepper. Set aside a few minutes while broiler heats.
pieces
4 Meanwhile, heat cup water to boiling in a medium
tsp cinnamon
nonstick pan. Slice cored apples from top to bottom
Cooking spray in -inch wide pieces. Add apples, raisins, walnuts,
and cinnamon to boiling water. Reduce heat to
medium. Cover. Simmer, stirring occasionally, until
apples are soft and easily pierced with a fork. Set
aside until pork is cooked.
5 Broil pork for 510 minutes per side (to a minimum
internal temperature of 160 F).
6 To serve, place two pork rounds on each dinner plate.
Top with one-fourth of the applesauce.
Tip: Delicious with rice and a side of Cinnamon-Glazed Baby Carrots (on page 113).
Tip: Try serving over a whole grain such as Kasha With Bell Pepper Confetti (on page 122) and
Cinnamon-Glazed Baby Carrots (on page 113).
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egg white) 3 Beat together egg white and evaporated milk.
1C fat-free evaporated milk Place pork chops in milk mixture, and let stand for
5 minutes, turning once.
C cornflake crumbs
4 Meanwhile, mix cornflake crumbs, breadcrumbs,
C breadcrumbs
pork
spices, and salt.
4 tsp paprika
2 tsp oregano 5 Spray cooking spray on 13- by 9-inch baking pan.
tsp chili powder 6 Remove pork chops from milk mixture, and coat
tsp garlic powder thoroughly with crumb mixture.
tsp ground black pepper 7 Place pork chops in pan, and bake at 375 F for
1
/8 tsp cayenne pepper 20 minutes. Turn chops and bake for an additional
1
/8 tsp dry mustard 15 minutes until pork is fully cooked (to a minimum
tsp salt
internal temperature of 160 F).
Cooking spray 8 Serve immediately.
Tip: Try with baked potatoes and Roasted Beets With Orange Sauce (on page 109).
* Also try this recipe with boneless, skinless chicken or turkey parts, or fishbake for just 20 minutes.
asian sauce
fish sauce (available in the Asian aisle at most grocery stores) adds a deep flavor thats
not at all fishy
main dishes
1 (2 lb) unseasoned pork 1 Preheat grill or oven broiler (with rack 3 inches from
tenderloin heat source) on high temperature.
Tbsp garlic, minced or pressed 2 Remove visible fat from tenderloin and discard. Set
(about 1 clove) tenderloin aside.
pork
2 Tbsp fresh ginger, minced (or 1 tsp
3 Combine garlic, ginger, fish sauce, soy sauce, sugar,
ground)
and sesame oil (optional) in a small dish. Stir
1 Tbsp fish sauce
marinade until sugar dissolves.
1 Tbsp lite soy sauce
4 Brush tenderloin with marinade or pour one-third of
Tbsp granulated sugar
the marinade evenly over the pork. Place in oven or
1 Tbsp sesame oil (optional) grill with lid closed.
5 Every 5 minutes, turn over the tenderloin and add
1 tablespoon of additional marinade, until meat
is fully cooked (to a minimum internal temperature
of 160 F).
6 Let stand for 5 minutes.
7 Cut 12 slices, each about 1 inch thick. Serve three
slices (about 3 oz cooked weight) per serving.
Tip: Delicious with steamed spinach and rice or Asian-style noodles (soba or udon).
main-dish pastas
linguini with clam sauce
heavenly chicken with
angel hair pasta
whole-wheat bow tie pasta
with puttanesca sauce
turkey bolognese with
shell pasta
lemon and garlic pasta
with pan-seared scallops
classic macaroni and cheese
sweet and sour seashells
64 deliciously healthy dinners
cold fusilli pasta with Prep time: 20 minutes
Cook time: 10 minutes
summer vegetables
a whole new twist on pasta salad!
8 oz whole-wheat fusilli (spiral) pasta 1 In a 4-quart saucepan, bring 3 quarts of water to a
2C cherry tomatoes, rinsed and boil over high heat.
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halved 2 Add pasta, and cook according to package
1 large green bell pepper, rinsed directions for the shortest recommended time,
and sliced in pieces inch wide about 89 minutes. Drain. Rinse pasta under cold
by 2 inches long running water to cool, about 3 minutes.
C red onion, thinly sliced
pastas
3 Place all the vegetables and beans in a large salad
1 medium zucchini, rinsed and serving bowl. Season with basil, salt, and pepper.
shredded finely or sliced into
small chunks (about 1 C) 4 Add the cooled pasta.
1 can (15 oz) low-sodium chickpeas 5 Combine olive oil and vinegar in a small bowl. Mix
(or garbanzo beans), drained until completely blended. Pour over vegetables and
and rinsed pasta. Mix gently until well coated.
1 Tbsp fresh basil, rinsed, dried, and
6 Divide into four equal portions. Top each with
cut into thin strips (or 1 tsp dried)
2 tablespoons shredded parmesan cheese.
tsp salt
1
/8 tsp ground black pepper
1 Tbsp extra virgin olive oil
2 Tbsp balsamic vinegar
C shredded parmesan cheese
Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with
the lowest amount of sodium. Rinsing can help further reduce the sodium level.
main dishes
pasta boil over high heat.
C whole natural almonds, 2 Add pasta, and cook according to package
unsalted directions for the shortest recommended time, about
1 jar (12 oz) roasted red peppers 10 minutes. Drain pasta.
pastas
1 Tbsp garlic, roughly chopped (about 3 While the pasta cooks, toast almonds in a toaster
23 cloves) oven or regular oven at 350 F until lightly toasted,
1
/8 tsp ground cayenne pepper about 58 minutes. Set aside to cool.
1 tsp paprika 4 Meanwhile, in a food processor or blender, add
1 Tbsp dried basil or parsley roasted red peppers and liquid, garlic, cayenne
1 tsp red wine vinegar pepper, paprika, basil, vinegar, salt, and pepper.
tsp salt Blend until smooth, 12 minutes.
Ground black pepper to taste 5 Add cooled almonds to the sauce in the processor.
Pulse until the almonds are chunky.
6 After draining the pasta, return to pot. Add almond
sauce. Toss until pasta is well coated.
7 Divide into four equal portions (about 2 cups).
Tip: Try adding chicken or seafoodor, for a vegetarian meal, just add cooked lima beans or edamame
(green soybeans).
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C fresh basil leaves, rinsed, dried, 6 minutes. (Whole-wheat pasta tends to fall apart if
and cut into 1/8-inch wide overcooked.)
slivers 3 Reserve 1 cup of the cooking water, and set aside.
3 oz part-skim mozzarella cheese Drain spaghetti.
pastas
(chunk package), cubed
4 Add the spaghetti back into the pasta pot. Toss with
8 pitted black olives, cut into
olive oil and just enough reserved water to coat well.
long slivers
5 Add the tomatoes, basil, mozzarella, and olives. Toss
gently until well mixed.
6 Divide pasta evenly among four dinner plates (about
2 cups each). Serve immediately.
Tip: Try serving with a fresh green salad drizzled with light vinaigrette dressing.
Tip: Lovely served with Grilled Romaine Lettuce With Caesar Dressing (on page 105).
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(about 23 cloves) 2 While the water heats, chop onion, mince garlic, and
4C broccoli florets, rinsed cut broccoli into tiny florets. Set aside.
(about 1 lb)
3 In a large nonstick pan, heat olive oil until very hot.
1 Tbsp olive oil
Add the chicken. Cook and stir until lightly browned
pastas
8 oz very thinly sliced chicken on both sides, about 58 minutes. Place chicken on a
breast, cut into -inch strips clean plate, and cover to keep warm.
1 jar (26 oz) no-salt-added pasta
4 Coat pan with cooking spray. Over medium heat,
sauce
cook and stir the onion for about 3 minutes. Add the
tsp ground cayenne pepper
garlic and broccoli. Cook and stir for 2 more minutes.
tsp salt
5 Return the chicken to the pan. Add entire jar of pasta
8 oz whole-wheat angel hair pasta
sauce, cayenne pepper, and salt. Gently mix to blend
Cooking spray ingredients. Cover. Simmer until chicken and
vegetables are warmed through, about 4 minutes.
6 Drop pasta into boiling water. Cook according to
package directions for the shortest recommended
time, about 2 minutes. Drain.
7 Divide pasta among four dinner plates (about 1 cup
each). Top each with one-fourth of the chicken and
sauce mixture. Serve immediately.
puttanesca sauce
capers, olives, and anchovy paste will make this quick, but rich, sauce a weeknight favorite
8 oz whole-wheat bow tie pasta 1 In a 4-quart saucepan, bring 3 quarts of water to a
main dishes
(farfalle) boil over high heat.
2 Tbsp olive oil 2 Add pasta, and cook according to package
1 C onion, diced directions for the shortest recommended time, about
2 Tbsp garlic, minced or pressed 10 minutes. Drain.
pastas
(about 5 cloves) 3 Meanwhile, in a large nonstick pan, heat olive oil
tsp cayenne pepper over medium heat. Add onion. Cook and stir for
2 tsp anchovy paste (optional) 5 minutes, until onion begins to soften.
1 can (35 oz) no-salt-added 4 Add garlic, cayenne pepper, and anchovy paste.
whole peeled tomatoes, Cook and stir another 5 minutes.
coarsely chopped
5 Add chopped tomatoes, capers, and olives. Cook
1 Tbsp capers
and stir until heated through.
8 pitted black olives, each sliced
lengthwise into 6 pieces 6 Divide pasta among four dinner plates (about
4 fresh parsley sprigs, rinsed and 1 cups each). Spoon sauce over pasta. Garnish
dried (optional) with parsley if desired.
Tip: Excellent with Grilled Romaine Lettuce With Caesar Dressing (on page 105) and pan-grilled
shrimp or chicken.
shell pasta
anise seed makes turkey taste like Italian sausage, with none of the saturated fat; the red
wine and dried mushrooms make this a uniquely delicious dish
1 C dry red wine (optional) 1 Optional step: Bring the wine to a boil in a medium
oz dried porcini mushrooms saucepan. Break up the mushrooms, then stir them
(optional) into the wine. Cover, reduce heat, and simmer for
20 minutes.
1C onion, chopped
C celery, rinsed and chopped 2 Finely chop the onion, celery, carrots, and garlic.
1C carrots, rinsed and thinly sliced
Or you can coarsely chop them, place them in a food
or shredded processor, and pulse until all vegetables are finely
chopped.
1 Tbsp garlic, pressed or finely
chopped (about 23 cloves) 3 In a 4-quart saucepan, bring 3 quarts of water to a
1 Tbsp olive oil boil over high heat.
12 oz 99 percent lean ground turkey 4 While the water is heating up, warm the olive oil in a
1 tsp anise seed large nonstick pan over medium-high heat. Crumble
tsp salt in the ground turkey. Sprinkle with anise seed and
salt. Cook for 510 minutes to brown, stirring
8 oz medium shell pasta
occasionally.
4 Tbsp no-salt-added tomato paste
5 Meanwhile, when the water comes to a boil, add
C shredded parmesan cheese
pasta to boiling water. Cook according to package
directions for the shortest recommended time, about
1012 minutes.
6 Add vegetables to cooking turkey. Reduce heat to
medium. Cook and stir 10 minutes until all
vegetables are soft, but not browned. Add tomato
paste, and simmer for an additional 510 minutes.
(Continue to optional step 7 if including the optional
ingredients; otherwise, skip to step 8.)
continued on page 75
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a cutting board and chop finely, or place in food
processor and pulse once or twice to more finely
chop mushrooms. Stir mushrooms into turkey
mixture. Simmer for 1015 minutes to blend flavors.
8 Drain pasta. Add pasta to turkey mixture (the
pastas
minimum internal temperature of cooked turkey
should be 165 F). Stir to blend well.
9 Divide pasta mixture evenly (about 2 cups each)
among four dinner plates. Top each with
2 tablespoons of shredded parmesan cheese.
Tip: Serve with a side of sliced fresh tomatoes, cucumbers, and balsamic vinegar.
pan-seared scallops
for a delicious and quick meal, this pasta and scallops dish will hit the spot
1 large lemon, grated for zest 1 In a 4-quart saucepan, bring 3 quarts of water to a
(and freshly squeezed for boil over high heat. When the water boils, reduce
2 Tbsp lemon juice) heat to simmer until youre ready to cook the pasta
1 Tbsp garlic, minced or pressed (step 5).
(about 23 cloves) 2 While the water is heating up, use a grater to take
2 Tbsp olive oil, divided into two off small peels of the skin of the lemon into a small
1-Tbsp portions saucepan. Cut the lemon in half and squeeze the
16 large sea scallops (about 1 lb) juice into the pan and remove pits. Use the back of a
tsp salt large spoon to press the inside of the lemon to
1
/8 tsp ground black pepper extract more juice. Add the garlic and 1 tablespoon
of the olive oil to the saucepan. Stir to blend well.
8 oz very thin spaghetti (vermicelli
Place on stovetop on low heat.
or angel hair)
2 Tbsp shredded parmesan cheese continued on page 77
main dishes
4 Place the scallops in the hot pan. Cook about
4 minutes on each side, or until scallops are well
browned and firm and milky white to the center
(to a minimum internal temperature of 145 F).
pastas
5 After turning the scallops to the second side, drop
the pasta into the boiling water. Set temperature on
medium, and cook for 2 minutes or the shortest
recommended time according to package directions.
6 When the pasta is done, set aside cup of the
cooking water. Drain the pasta. Return drained
pasta to the pot, and toss with the warm olive oil
mixture and the cup reserved pasta water.
7 Divide the pasta equally among four plates (about
1 cup per plate). Top each with four scallops.
8 Garnish each dish with tablespoon of shredded
parmesan cheese. Serve immediately.
Tip: Delicious with a side of Baby Spinach With Golden Raisins and Pine Nuts (on page 107).
main dishes
2 Transfer to a 4-quart bowl. In blender, place sugar,
C cider vinegar
vinegars, water, prepared mustard, pepper, and
C wine vinegar
pimientos. Process at low speed for 1520 seconds,
C water or just enough so flecks of pimiento can be seen.
pastas
3 Tbsp prepared mustard Pour over pasta.
1
/8 tsp ground black pepper 3 Score cucumber peels with fork tines (optional). Cut
1 jar (2 oz) sliced pimientos cucumbers in half lengthwise, then slice thinly. Add
2 small cucumbers, rinsed to pasta, along with onions. Toss well.
2 small onions, thinly sliced 4 Drain, and serve; each serving size is 1 cup pasta on
18 leaves lettuce, rinsed and dried two lettuce leaves.
vegetarian
caribbean casserole
red beans and rice
corn and black bean
burritos
main-dish meals
lentils with brown rice
and kale
broccoli with asian tofu
three-bean chili with
chunky tomatoes
caribbean pink beans
edamame stew
tofu stir-fry with
spicy sauce
82 deliciously healthy dinners
tuscan beans with Prep time: 15 minutes
Cook time: 0 minutes
main dishes
(or garbanzo beans), drained 2 In a small bowl, combine olive oil, vinegar, oregano,
and rinsed
pepper, and salt-free seasoning blend. Using a wire
2C cherry tomatoes, rinsed and whisk, beat the ingredients until they blend into one
halved thick sauce at the point where the oil and vinegar no
vegetarian
1 Tbsp olive oil longer separate.
1 tsp balsamic vinegar 3 Pour the dressing over the beans and tomatoes, and
2 Tbsp fresh oregano, minced (or 1 tsp mix gently to coat.
dried)
4 Line four salad bowls with one romaine lettuce
1
/8 tsp ground black pepper
leaf each.
tsp salt-free seasoning blend
5 Top each leaf with one-fourth of the bean mixture,
4 whole inner leaves of romaine
lettuce, rinsed and dried
and serve.
Tip: Serve with a fresh green salad and crusty bread to soak up the delicious dressing.
Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with
the lowest amount of sodium. Rinsing can help further reduce the sodium level.
1 medium onion, chopped 1 Saut onion and green pepper in canola oil, in a
green bell pepper, rinsed and large pan, until tender. Do not brown.
diced 2 Add tomatoes and beans (including liquid from
1 Tbsp canola oil both), as well as oregano and garlic powder. Bring
1 can (14 oz) stewed tomatoes to a boil.
1 can (15 oz) low-sodium black 3 Stir in rice and cover. Reduce heat to simmer for
beans (or beans of your 5 minutes. Remove from heat, and let stand for
choice), drained and rinsed 5 minutes before serving.
1 tsp dried oregano
tsp garlic powder
1 C instant brown rice, uncooked
Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.
Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with
the lowest amount of sodium. Rinsing can help further reduce the sodium level.
main dishes
1 Tbsp garlic, minced or pressed inch in size. Tip: Slice pepper lengthwise into
(about 23 cloves) -inch strips. Holding the strips together, cut
1 tsp ground cumin crosswise into -inch pieces. Add green pepper to
cooking onion. Cover. Cook for 5 minutes, stirring
1 tsp dried oregano
vegetarian
occasionally.
1 can (14 oz) low-sodium chicken
3 While the green pepper and onion cook, mince the
broth or vegetable broth
garlic. Add garlic, cumin, and oregano to the saut
C instant brown rice, uncooked
pan. Cook and stir for 1 minute.
2 cans (15 oz each) low-sodium
red kidney beans, drained and 4 Add broth and rice to the saut pan with green
rinsed pepper and onion. Stir well, cover, and simmer for
10 minutes.
5 Meanwhile, drain beans and rinse thoroughly.
6 Add beans to saut pan. Stir well. Cover. Simmer
for 5 minutes to heat beans and blend flavors.
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3 Cover, bring to a boil, and reduce heat to medium.
1 C frozen yellow corn
Simmer for 5 minutes, until vegetables soften. Drain
ripe avocado, peeled and diced
vegetables. Set aside to cool.
2 Tbsp fresh cilantro, chopped
(or substitute 2 tsp dried 4 Combine avocado, cilantro, and beans in a large
vegetarian
coriander) mixing bowl. Add cheese and salsa, and mix.
1 can (15 oz) black beans, drained 5 When corn mixture has cooled slightly, add to
and rinsed avocado mixture.
C reduced-fat shredded cheddar 6 In a large nonstick pan over medium heat, warm
cheese
each tortilla for about 15 seconds on each side.
C salsa or taco sauce (look for Place each tortilla on a flat surface. Spoon 1/3 cup of
lowest sodium version) the mixture into the center of the tortilla. Fold the
12 (9-inch) whole-wheat tortillas top and bottom of the tortilla over the filling. Fold in
the sides to make a closed packet.
7 Repeat with the remaining tortillas.
8 When all tortillas are wrapped, continue heating in
the oven 5 minutes, until all are warm and cheese is
melted.
6 When the lentils are tender, but not mushy, mix the
lentils, kale, and caramelized onions in the saut pan
and stir.
main dishes
7 To serve, put 1 cup of the lentil mixture, in the form
of a ring, on each of four dinner plates. Fill the
center of each ring with one-fourth of the brown
rice. Serve immediately.
vegetarian
Tip: For starters, try the Creamy Squash Soup With Shredded Apples (on page 114).
main dishes
becomes tender and crispy. Remove broccoli from
pan and set aside.
5 Heat a grill pan or flat saut pan over high heat.
Drain tofu, reserving marinade. Place on grill pan to
heat for about 3 minutes. Gently turn. Heat the
vegetarian
second side for 3 minutes.
6 At the same time, in the saut pan over medium-low
heat, warm the peanut oil, crushed red pepper, and
garlic until the garlic softens and begins to turn
brown, about 30 seconds to 1 minute. Add broccoli
and reserved marinade, and gently mix until well-
coated.
7 Place two slices of tofu on each plate with
one-quarter of the broccoli and marinade mixture.
Sprinkle with sesame seeds (optional).
Tip: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
chunky tomatoes
spice is nice, especially on a chilly night!
2 Tbsp canola oil 1 In an 8-quart soup or pasta pot, heat the oil over
1C onion, coarsely chopped medium heat until hot but not smoking. Add onion.
C celery, rinsed and chopped Cook and stir until onion starts to soften, about
5 minutes.
1C green bell pepper, rinsed and
diced 2 Add celery and green pepper. Cook and stir another
1 can (15 oz) low-sodium black 5 minutes, until all vegetables soften.
beans, drained and rinsed 3 Add drained and rinsed beans to pot.
1 can (15 oz) low-sodium red
4 Stir in tomatoes, cumin, and chili powder.
kidney beans, drained and
rinsed 5 Bring to a boil. Cover, reduce heat, and simmer
1 can (15 oz) low-sodium pinto 1020 minutes to blend flavors.
beans, drained and rinsed 6 Serve immediately.
2 cans (14 oz each) no-salt-added
diced tomatoes with basil,
garlic, and oregano
1 Tbsp ground cumin
1 Tbsp chili powder
Tip: Delicious with rice or a side of Good-for-You Cornbread (on page 119).
Note: If you can't find beans labeled "low-sodium," compare the Nutrition Facts panels to find the beans with
the lowest amount of sodium. Rinsing can help further reduce the sodium level.
main dishes
chopped 2 Place the soaked and drained beans in a large pot
1 small red bell pepper, rinsed with enough water to cover them by about 1 inch.
and finely chopped Boil gently with lid tilted until beans are soft, about
1 medium white onion, finely 1 hour. Add more water while beans are cooking if
vegetarian
chopped water level drops below the top of the beans.
1 Tbsp garlic, minced (about 3 cloves) 3 Add plantains, tomato, red pepper, onion, garlic, and
1 tsp salt salt. Continue cooking at low heat until plantains
are soft.
4 Serve warm.
Tip: Try serving with a whole grain, such as Quinoa With Paprika and Cumin (on page 118).
1 bag (16 oz) frozen shelled edamame 1 Place frozen edamame in a deep saucepan with
(green soybeans)* just enough water to cover. Bring to a boil over high
1 can (35 oz) no-salt-added heat. Reduce heat to medium and cover. Cook for
Italian whole peeled tomatoes 5 minutes. Drain. Set aside.
main dishes
with basil, diced into small 2 While soybeans cook, chop tomatoes, zucchini,
chunks and onion.
2C zucchini, rinsed, quartered, and
3 In a large nonstick saut pan, cook onion in olive oil
sliced
over medium heat until soft, about 5 minutes.
vegetarian
1C yellow onion, diced
4 Stir in cumin, cayenne pepper, and allspice (or
1 Tbsp olive oil
cinnamon/pumpkin pie spice). Cook and stir for
1 Tbsp ground cumin
about 2 minutes.
tsp ground cayenne pepper
5 Add garlic. Cook and stir for 1 minute.
tsp ground allspice (or substitute
cinnamon or pumpkin pie spice) 6 Stir in the drained edamame, tomatoes, zucchini,
2 Tbsp garlic, minced or pressed corn, and salt.
(about 5 cloves) 7 Cover. Simmer until zucchini is tender, about
1C frozen yellow corn 15 minutes.
tsp salt
8 Stir in lemon juice and oregano.
2 Tbsp lemon juice (or 1 large lemon,
freshly juiced) 9 Serve immediately.
tsp dried oregano
spicy sauce
have all your ingredients cut and ready to go, because when the cooking starts, things happen really fast!
1 pkg (16 oz) firm tofu, drained 1 Slice tofu lengthwise into four pieces. Place on a
tsp ground cayenne pepper plate or flat surface covered with three paper towels.
tsp ground ginger or pumpkin pie Cover with three more layers. Press evenly and
spice (or try Chinese five-spice gently with a flat plate or cutting board to squeeze
mix) out water. Throw away paper towels. Replace with
fresh paper towels and press again. Restack the
3 Tbsp light teriyaki sauce
slices and cut into -inch wide strips. Place tofu in a
1 tsp sesame oil (optional) bowl just big enough to hold all strips lying on their
1 can (14 oz) low-sodium chicken widest side without overlapping.
broth or vegetable broth,
2 In a small bowl, combine cayenne pepper, ginger (or
divided
pumpkin pie spice/Chinese five-spice mix), teriyaki
1 Tbsp cornstarch
sauce, sesame oil (optional), and cup of the
1 Tbsp canola oil, divided into three chicken broth. Stir well, and then pour over the tofu.
1-tsp portions Set aside for 20 minutes.
head Chinese (napa) cabbage, rinsed
3 Combine the remaining chicken broth and the
and cut in -inch strips (68 C)
cornstarch. Stir until cornstarch dissolves. Set aside.
1C scallions (green onions), rinsed
and sliced 4 In a large wok or large nonstick pan, heat 1 teaspoon
1 Tbsp garlic, minced or pressed of canola oil until very hot, but not smoking. While
(about 23 cloves) the pan heats, drain tofu marinade into cornstarch
1C carrots, peeled, thinly sliced or
mixture.
shredded 5 Place half the tofu slices in the hot pan. Cook just
1C red bell pepper, rinsed and until brown, about 1 minute per side. Remove from
sliced pan and set aside. Repeat with 1 teaspoon of oil and
1 can (8 oz) water chestnuts, sliced remaining tofu.
continued on page 97
main dishes
7 Add the carrots, red pepper, and remaining cabbage.
Cook and stir for 1 minute.
8 Add the water chestnuts and tofu. Cook and stir for
vegetarian
1 minute.
9 Stir the cornstarch mixture, then add to the pan.
Reduce heat to medium. Cook and stir for 1 minute,
until sauce thickens and all ingredients are well
mixed and thoroughly coated with sauce. Serve
immediately.
side dishes
n
side dishes
n grain
side dishes
asparagus with lemon
sauce
vegetable
cauliflower with whole-
wheat breadcrumbs
grilled romaine lettuce
with caesar dressing
side dishes
baby spinach with
golden raisins and
pine nuts
roasted beets with
orange sauce
autumn salad
limas and spinach
cinnamon-glazed baby
carrots
creamy squash soup
with shredded apples
lemon sauce
lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes
20 medium asparagus spears, 1 Place 1 inch of water in a 4-quart pot with a lid.
rinsed and trimmed Place a steamer basket inside the pot, and add
1 fresh lemon, rinsed (for peel asparagus. Cover and bring to a boil over high heat.
and juice) Reduce heat to medium. Cook for 510 minutes,
until asparagus is easily pierced with a sharp knife.
2 Tbsp reduced-fat mayonnaise
Do not overcook.
1 Tbsp dried parsley
2 While the asparagus cooks, grate the lemon zest into
1
/8 tsp ground black pepper
a small bowl. Cut the lemon in half and squeeze the
1
/16 tsp salt
juice into the bowl. Use the back of a spoon to press
out extra juice and remove pits. Add mayonnaise,
parsley, pepper, and salt. Stir well. Set aside.
3 When the asparagus is tender, remove the pot from
side dishes
the heat. Place asparagus spears in a serving bowl.
Drizzle the lemon sauce evenly over the asparagus
(about 1 teaspoons per portion) and serve.
vegetable
yield: each serving provides:
4 servings calories 39 total fiber 2g
serving size: total fat 0g protein 2g
5 spears, 1 tsp sauce saturated fat 0g carbohydrates 7g
cholesterol 0 mg potassium 241 mg
sodium 107 mg
whole-wheat breadcrumbs
this side dish is rich in flavor, but low in calories
1 slice whole-wheat bread 1 Place the bread in a toaster oven on very low heat.
1 medium cauliflower head, Toast as long as possible without burning (about
rinsed 5 minutes).
tsp salt 2 While bread toasts, trim leaves and stalks from
1 Tbsp soft tub margarine cauliflower. Cut into individual florets.
1
/8 tsp ground black pepper 3 Place 1 inch of water in a 4-quart pot with lid.
Insert steamer basket, and place cauliflower in
basket. Sprinkle with salt. Cover. Bring to a boil
over high heat. Reduce heat to medium. Steam for
58 minutes, until easily pierced with a sharp knife.
Do not overcook.
4 While cauliflower steams, break toast into small
pieces. Pulse toast in food processor until medium-
sized crumbs form. Tip: If you dont have a food
processor, break or crush the toasted bread into finer
pieces or buy whole-wheat breadcrumbs and use
2 tablespoons.
5 When cauliflower is done, remove from heat. Melt
margarine in another pan over medium heat. Add
breadcrumbs and pepper. Cook and stir, about
5 minutes. Add cauliflower to pan with breadcrumbs.
Toss until well coated. Serve immediately.
caesar dressing
try this new approach to saladgrill it!
1 slice whole-wheat bread 1 Preheat grill pan on high temperature.
2 heads romaine lettuce, rinsed 2 Cube the bread. Spread in a single layer on a foil-
and halved lengthwise covered tray for a toaster oven or conventional oven.
4 tsp olive oil Toast to a medium-brown color and crunchy texture.
4 tsp light Caesar dressing Remove. Allow to cool.
4 Tbsp shredded parmesan cheese 3 Brush the cut side of each half of romaine lettuce
16 cherry tomatoes, rinsed with 1 teaspoon of olive oil.
and halved 4 Place cut side down on a grill pan on the stovetop.
Cook just until grill marks appear and romaine is
heated through, about 25 minutes.
5 Place each romaine half on a large salad plate. Top
side dishes
each with one-fourth of the bread cubes. Drizzle
each with 1 teaspoon of light Caesar dressing.
Sprinkle each with 1 tablespoon of shredded
parmesan cheese. Garnish with eight tomato halves
around each plate.
vegetable
yield: each serving provides:
4 servings calories 162 total fiber 8g
serving size: total fat 8g protein 8g
head of romaine lettuce with saturated fat 2g carbohydrates 17 g
toppings cholesterol 6 mg potassium 931 mg
sodium 241 mg
side dishes
3 Sprinkle with nutmeg and salt. Cook and stir until
all the spinach is wilted and the raisins are warm.
4 Remove from heat. Press out excess water. Place
1 cup spinach and raisins in a serving bowl. Top
vegetable
with pine nuts.
orange sauce
this colorful side dish comes alive with orange flavor
1 lb small beets, leaves trimmed, 1 Preheat oven to 450 F. Cover a baking sheet with
peeled and cut into four chunks aluminum foil for easy cleanup.
1 tsp olive oil 2 In a medium bowl, toss the beets with the olive oil
1 orange, rinsed (for peel until well coated.
and juice)
3 Spread beets on baking sheet in a single layer.
tsp anise seeds (optional)
4 Bake 3040 minutes. When done, beets should be
easily pierced with a sharp knife.
5 While beets bake, grate the zest from the orange.
Place in a small bowl. Cut the orange in half.
Squeeze the juice (about cup) into the bowl with
the orange zest. (Use a large spoon to press the
side dishes
inside of the orange to extract more juice.) Add
anise seeds (optional). Set aside.
6 When the beets are tender, return them to the
tossing bowl. Pour the juice mixture over the beets.
vegetable
Mix well to coat, and serve.
side dishes
vegetable
yield: each serving provides:
4 servings calories 93 total fiber 6g
serving size: total fat 2g protein 5g
1 C limas and spinach saturated fat 1g carbohydrates 15 g
cholesterol 0 mg potassium 452 mg
sodium 84 mg
side dishes
are thoroughly coated and the glaze thickens slightly.
Serve warm.
vegetable
yield: each serving provides:
4 servings calories 67 total fiber 2g
serving size: total fat 3g protein 1g
1 C carrots saturated fat 0g carbohydrates 10 g
cholesterol 0 mg potassium 260 mg
sodium 149 mg
shredded apples
this quick-to-fix soup is bursting with warm-you-up-flavorserve with a crisp green salad and
crusty whole-wheat bread
2 boxes (16 oz each) of frozen pureed 1 Place the frozen squash in a microwave-safe dish.
winter (butternut) squash Cover loosely. Defrost in the microwave on medium
2 medium apples (try Golden power for 510 minutes, until mostly thawed.
Delicious or Gala) 2 Meanwhile, peel then shred the apples using a grater
1 Tbsp olive oil or food processor, or peel and finely chop apples into
tsp pumpkin pie spice thin strips. Set aside cup.
2 cans (12 oz each) fat-free 3 Warm oil in a 4-quart saucepan over medium heat.
evaporated milk Add all but cup of the apples. Cook and stir until
tsp salt apples soften, about 5 minutes.
1
/8 tsp ground black pepper 4 Stir in thawed squash and pumpkin pie spice.
5 Add the evaporated milk about cup at a time,
stirring after each addition.
6 Season with salt and pepper.
7 Cook and stir over high heat just until soup is about to boil.
8 Ladle into individual soup bowls. Top each with a
tablespoon of the unused apples. Sprinkle with
additional pumpkin pie spice if desired, and serve.
Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut
into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high
for 510 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place
squash in blender until desired consistency.
and raisins
this quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes
1C couscous (try whole-wheat 1 In a 4-quart saucepan over medium heat, cook and
couscous) stir couscous, olive oil, walnuts, salt, pepper, and
1 tsp olive oil spice just until couscous begins to brown.
2 Tbsp walnuts, coarsely chopped 2 Slowly add water, then raisins and carrots. Cover.
tsp salt Bring to a boil over high heat.
1
/8 tsp black pepper 3 Remove from the heat, and let stand for 10 minutes.
tsp pumpkin pie spice or cinnamon
4 Fluff with a fork. Serve immediately.
11/3 C water
2 Tbsp raisins
C carrots, rinsed, peeled, and
shredded or thinly sliced; cut
in half
side dishes
grain
yield: each serving provides:
4 servings calories 218 total fiber 3g
serving size: total fat 4g protein 6g
C couscous saturated fat 0g carbohydrates 39 g
cholesterol 0 mg potassium 168 mg
sodium 155 mg
quinoa (pronounced KEEN-wah) is a grain native to South America and makes a great side dish for
lean meats and seafood
1C quinoa 1 Rinse quinoa in a fine mesh colander.
tsp salt 2 Place all ingredients in a saucepan with 2 cups of
tsp paprika (or try smoked paprika water. Cover.
for a unique flavor)
3 Bring to a boil over high heat.
tsp ground cumin
4 Reduce heat. Simmer for 1015 minutes or until all
water is absorbed.
5 Serve immediately, or refrigerate to reheat later.
side dishes
grain
yield: each serving provides:
10 servings calories 178 total fiber 1g
serving size: total fat 6g protein 4g
1 square saturated fat 1g carbohydrates 27 g
cholesterol 22 mg potassium 132 mg
sodium 94 mg
1 Tbsp olive oil 1 In a 4-quart saucepan, warm olive oil over medium
1C onion, chopped heat. Add onion, mushrooms, and celery. Cook and
1C portabella mushrooms, rinsed, stir for 57 minutes, until all vegetables are soft, but
halved, then thinly sliced not brown.
C celery, rinsed and finely diced 2 Stir in the chicken broth, brown rice, parsley, salt,
2C low-sodium chicken broth and pepper. Cover. Bring to a boil over high heat.
1C instant brown rice, uncooked 3 Reduce heat to medium. Cook according to brown
C dried parsley rice package directions, about 510 minutes. Drain
tsp salt off any excess liquid. Fluff with a fork. Serve
immediately.
Ground black pepper to taste
side dishes
grain
yield: each serving provides:
4 servings calories 246 total fiber 4g
serving size: total fat 5g protein 7g
1 C rice saturated fat 1g carbohydrates 43 g
cholesterol 2 mg potassium 314 mg
sodium 221 mg
pasta pilaf
this unique pasta and pilaf combination is a tasty side dish that goes well with most main dishes
2 Tbsp olive oil 1 In a large saut pan, heat the oil. Saut vermicelli
C thin spaghetti (vermicelli), and onion until golden brown (for about
finely broken, uncooked 24 minutes) over medium-high heat. Drain off oil.
2 Tbsp onion, diced 2 Add rice, chicken broth, water, pepper, and bay leaf.
1C long-grain white rice, uncooked Cover and simmer for 1520 minutes. Fluff with
1 C chicken broth, hot fork. Cover and let stand for 5 minutes. Remove
bay leaf.
1 C water, hot
tsp ground white pepper 3 Sprinkle with shredded parmesan cheese, and serve
1 bay leaf immediately.
2 Tbsp shredded parmesan cheese
side dishes
grain
yield: each serving provides:
6 servings calories 208 total fiber 1g
serving size: total fat 6g protein 5g
2/3 C pilaf saturated fat 1g carbohydrates 33 g
cholesterol 2 mg potassium 90 mg
sodium 140 mg
side dishes
grain
yield: each serving provides:
8 servings calories 162 total fiber 0g
serving size: total fat 7g protein 6g
1 wedge saturated fat 2g carbohydrates 20 g
cholesterol 8 mg potassium 49 mg
sodium 302 mg
appendix a. healthy
dinners
ingredient list
ingredient list
In addition to fresh fruits and vegeta-
bles and fresh meat, poultry, seafood,
and pork, keep your kitchen stocked
with the ingredients on this list to make
it easier to plan and prepare the meals
in this cookbook. These ingredients
can be used in both main-dish meals
and side dishes. They are available in
most grocery stores and are easy to use.
appendix a
meals
Brown rice
Whole-wheat couscous
Quinoa
appendix b. preparation
glossary
This appendix contains
definitions for common
cooking and food prepara-
tion techniques that are
used in Keep the Beat
Recipes: Deliciously Healthy
Dinners.
cooking Browning is usually done on the
stovetop, but also may be achieved in a
broiler. Foods that are typically browned
saut, pan fry, or stir fry include meats, casseroles, and anything
that needs quick melting and crisping
To cook food quickly (for just a few on top.
minutes), in a small amount of fat (oil,
butter, etc.), in a saut pan or wok over bake
direct heat. Foods that are commonly
sauted include meats, poultry, and To cook food in an oven, thereby
vegetables. surrounding it with dry heat. To ensure
an accurate cooking temperature, it can
boil be helpful to use an oven thermometer.
Many ovens bake either hotter or cooler
To heat a liquid until bubbles break the than their gauges read. Foods that
surface (212 F at sea level, lower at are commonly baked include seafood,
altitude). Boiling is a common way to meats, casseroles, vegetables, and
cook foods such as pasta, sauces, and baked goods (breads, cakes, pies, etc.).
vegetables.
broil
simmer
To cook food directly under or above a
To cook food gently in liquid at a very hot heat source (~500 F). Food
temperature that is just below the can be broiled in an oven, directly
boiling point so that tiny bubbles just under the gas or electric heat source,
begin to break the surface. Foods are or on a barbecue grill (known as
typically brought to boil over high heat, char-broiling) directly over charcoal
and then the heat is reduced to simmer or gas heat. Foods that are typically
with a lid on the pan/pot to finish the broiled include meats, poultry, and
cooking. Foods that are commonly seafood.
simmered are sauces, rice and some
other grains, and dried beans. grill
brown To cook directly over a heat source
on metal racks or rods or on a special
To cook for a short period of time over grill pan. Meats, poultry, seafood,
high heat at the beginning or end of vegetables, and even some fruits grill
cooking, often to enhance flavor and beautifully.
texture, and create a nice cooked look.
appendix b
To chop food into tiny, To cut food into flat, usually To cut food into thin slices
irregular pieces. thin slices from larger pieces. about 1/8 inch thick and about
2 inches long.
appendix c. questions
(FAQs)
This appendix provides
answers to questions about
specific ingredients or
cooking methods that are
featured in this cookbook.
frequently asked questions (FAQs)
Question:What if I cant find certain ingredients in my supermarket?
Can I substitute other ingredients for them?
Some recipes have ingredients that may not be available in every supermarket
across the country or may cost more than you want to pay. Here are some
suggestions for alternatives:
Fish sauce: For 1 tablespoon of fish sauce, use tablespoon anchovy paste
(see below), teaspoon soy sauce, and 1 teaspoon stock or broth.
Hoisin sauce: For 1 tablespoon Hoisin sauce, substitute tablespoon lite soy
sauce, 1 teaspoon sugar, and teaspoon ground ginger.
Mirin: Substitute any sweet white wine or a generic white wine with a pinch
of sugar.
Rice vinegar: Substitute white wine vinegar.
Asian hot chili sauce: Substitute regular chili sauce.
Green curry paste: For 1 tablespoon green curry paste, substitute tablespoon
yellow curry powder thinned with 12 teaspoons water.
Ginger root: For 1 tablespoon fresh ginger root, substitute 1 teaspoon ginger
powder. Fresh ginger root also can be stored in the freezer for up to 1 year and
grated as needed.
Anchovy paste: Use an equal amount of mashed canned anchovy fillets.
Sodium
Sodium-free: Less than 5 milligrams (mg) of sodium per serving
Very low sodium: 35 mg or less of sodium per serving
Fat
Fat-free: Less than gram (g) of fat per serving
Saturated fat-free: Less than g of saturated fat and less than g of
trans fat per serving
Low-saturated fat: 1 g or less of saturated fat and 15 percent or less calories
from saturated fat per serving
Low-fat: 3 g or less of fat per serving
Reduced fat: At least 25 percent less fat per serving than the regular version
Light in fat: Half the fat per serving (or less) than the regular version
Cholesterol
Cholesterol-free: Less than 2 milligrams (mg) cholesterol and less than
2 grams (g) of saturated fat per serving
Low cholesterol: 20 mg or less cholesterol and less than 2 g of saturated fat
per serving
appendix c
Reduced or less cholesterol: At least 25 percent less cholesterol than the
regular version and less than 2 g of saturated fat per serving
Some cuts of meat have distinct fibers in them, which make the meat difficult to
chew. Flank steak (typically used to make London broil), skirt steak, and brisket
are good examples. Cutting through the
fibers or grain in the meat makes it
tender and easier to chew.
Question:
What herbs can be used to substitute for an herb I dont
have on hand?
Although each herb has its own unique flavor, many herbs can be
substituted for one another. Here are some fresh or dried herb
alternatives to try:
appendix c
For basil: Try oregano or thyme.
For thyme: Try basil, marjoram, oregano, or savory.
For mint: Try basil, marjoram, or rosemary.
For rosemary: Try thyme, tarragon, or savory.
For cilantro: Try parsley or coriander.
deliciously healthy dinners 139
appendix d. is it done
yet?
temperature
rules for safe
cooking
temperature rules for safe cooking
Make sure you cook and keep foods at the correct temperature to ensure food
safety. Bacteria can grow in foods between 40 F and 140 F. To keep foods
out of this danger zone, keep cold foods cold and hot foods hot. Use a clean
food thermometer and measure the internal temperature of cooked food to make
sure meat, poultry, and egg dishes are cooked to the temperatures listed below.
For more information on food safety, please visit www.isitdoneyet.gov.
Is it done yet?
You cant tell by looking. Use a food thermometer to be sure.
Beef, Veal, Lamb Fish Pork Beef, Veal, Lamb Egg Dishes Turkey, Chicken & Duck
Steaks & Roasts Ground Whole, Pieces & Ground
145 F 145 F 160 F 160 F 160 F 165 F
www.IsItDoneYet.gov
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person in the United States shall, on the grounds of race, color, national origin, handicap, or age, be excluded
from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity
(or, on the basis of sex, with respect to any education program and activity) receiving Federal financial assistance.
In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors
in the performance of Federal contracts, and Executive Order 11246 States that no federally funded contractor
may discriminate against any employee or applicant for employment because of race, color, religion, sex, or
national origin. Therefore, the National Heart, Lung, and Blood Institute must be operated in compliance with
these laws and Executive Orders.
keep the beat
recipes
It has never been more important to prepare and consume home-
cooked meals that can support good health. . . . The Keep the Beat
Recipes: Deliciously Healthy Dinners cookbook can help you do just
that, easily and efficiently.
Jane E. Brody, Personal Health columnist, The New York Times