Lunch

Wiki (Fast) Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Wiki (Fast) Rice
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.
  2. Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.
  3. Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).
  4. Add rice, and continue to cook until hot, about 3–5 minutes.
  5. Add soy sauce and sesame oil. Toss well, and serve.
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Watermelon and Tomato Salad

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Watermelon and Tomato Salad
Cuisine American
Prep Time 20 minutes
Servings
Ingredients
Cuisine American
Prep Time 20 minutes
Servings
Ingredients
Instructions
  1. Arrange three tomato slices on each of four salad plates.
  2. Combine vinegar, oil, and basil in a bowl, and mix well.
  3. Add watermelon, and gently toss to coat evenly.
  4. Spoon watermelon over the tomatoes.
  5. Top with salt and pepper, and serve.
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Parmesan Green Beans

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Parmesan Green Beans
Cuisine American
Prep Time 5 minutes
Cook Time 8 minutes
Servings
Ingredients
Cuisine American
Prep Time 5 minutes
Cook Time 8 minutes
Servings
Ingredients
Instructions
  1. Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).
  2. Add onion, and continue to cook for about 5 minutes over medium heat until soft.
  3. Add green beans and chicken broth.  Bring to a boil and simmer for 2 minutes, until the beans are heated through.
  4. Sprinkle with parmesan cheese and pepper, and serve.
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Zesty Tomato Soup

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Zesty Tomato Soup
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. Combine tomatoes and red peppers in a blender or food processor. Puree until smooth.
  2. Put tomato mixture in a medium saucepan, and bring to a boil over medium heat.
  3. Add evaporated milk, garlic powder, and pepper. Return to a boil, and gently simmer for 5 minutes.
  4. Add basil, and serve.
  5. Optional step: Serve with whole-wheat croutons sprinkled on top (from Broccoli and Cheese).
Recipe Notes

Tip: To make roasted red peppers, see cooking instructions in Healthy Eating FAQs. Make extra to use in other Keep the Beat™ recipes.

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Low-Fat Blue Cheese Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Low-Fat Blue Cheese Dip
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. Combine ingredients, and serve with Dunkin’ Veggies.
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Dunkin’ Veggies

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Dunkin' Veggies
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. Arrange vegetables on a platter, and serve with choice of dip. For dip suggestions, see Low-Fat Blue Cheese Dip, Honey Mustard Dip, and Tuscan White Bean Dip.
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Broccoli and Cheese

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Broccoli and Cheese
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For sauce:
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For sauce:
Instructions
  1. Bring a large pot of water to boil over high heat. Add fresh broccoli, and cook until easily pierced by a fork, about 7–10 minutes. Drain and set aside.
  2. In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often.
  3. When the milk comes to a boil, remove it from the heat and add the cheese. Continue to stir until the cheese is melted and evenly mixed.
  4. Add the Worcestershire and hot sauces, and stir.
  5. Pour cheese over hot broccoli.
  6. Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.
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Sunshine Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Sunshine Rice
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Heat oil in a medium-sized saucepan.  Add celery and onion, and sauté until tender (about 10 minutes).
  2. Add water, juices, and hot sauce.  Bring to a boil over high heat.
  3. Stir in rice, and bring back to a boil.  Cover and turn heat down to simmer until rice is tender and liquid is absorbed, about 5–10 minutes.
  4. Stir in almonds.  Serve immediately.
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Pesto Baked Polenta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Pesto Baked Polenta
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Fill a 4-quart saucepan with 3 cups water; add salt and pepper.  Cover.  Bring to a boil over high heat.
  2. When water boils, reduce heat to medium.  Using a whisk or rubber spatula, quickly stir in cornmeal (polenta), cheese, and pesto sauce.  Continue stirring until well blended and thick, about 1 minute.
  3. Remove from heat.  Pour the cornmeal mixture into an 8-inch pie pan or oven-safe dish.  Spread evenly with the back of a spoon.  Let stand until firm, about 5 minutes.
  4. Preheat oven to 400 °F.  Bake polenta until heated through, about 10 minutes.  Remove from oven.
  5. Cut into eight wedges.  Serve hot.
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Parmesan Rice and Pasta Pilaf

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Parmesan Rice and Pasta Pilaf
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. In a large sauté pan, heat the oil.  Sauté vermicelli and onion until golden brown (for about 2–4 minutes) over medium-high heat.  Drain off oil.
  2. Add rice, chicken broth, water, pepper, and bay leaf.  Cover and simmer for 15–20 minutes.  Fluff with fork.  Cover and let stand for 5 minutes.  Remove bay leaf.
  3. Sprinkle with shredded parmesan cheese, and serve immediately.
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