Baby Spinach With Golden Raisins and Pine Nuts
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 10 minutes |
Servings |
|
- 4 tablespoons pine nuts
- 2 bags (10 oz each) leaf spinach, rinsed
- 2/3 cup golden seedless raisins
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon salt
Ingredients
|
|
- In a medium nonstick pan over high heat, cook and stir the pine nuts until they begin to brown lightly and smell toasted, but not burnt. Set the pine nuts aside in another dish.
- Return the pan to the burner over medium-high heat. Add ¼ cup water. As it begins to boil, add a small handful of the spinach. Cook and stir just until it begins to wilt. Then push it to the side of the pan, and add another ¼ cup water and handful of spinach. Continue until all the spinach has been cooked, adding the raisins with the last handful of spinach.
- Sprinkle with nutmeg and salt. Cook and stir until all the spinach is wilted and the raisins are warm.
- Remove from heat. Press out excess water. Place 1 cup spinach and raisins in a serving bowl. Top with pine nuts.
Asparagus With Lemon Sauce
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 5 minutes |
Cook Time | 10 minutes |
Servings |
|
- 20 medium asparagus spears, rinsed and trimmed
- 1 fresh lemon, rinsed (for peel and juice)
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon dried parsley
- 1/8 teaspoon ground black pepper
- 1/16 teaspoon salt
Ingredients
|
|
- Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5–10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.
- While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the 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.
- When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1½ teaspoons per portion) and serve.
Red Beans and Rice
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 5 minutes |
Cook Time | 25 minutes |
Servings |
|
- 1 tablespoon olive oil
- 1 cup onion, cut into ½-inch pieces
- 1 cup green bell pepper, rinsed and diced
- 1 tablespoon garlic, minced or pressed (about 2–3 cloves)
- 1 1/2 teaspoons ground cumin
- 1 1/2 teaspoons dried oregano
- 1 can (14½ oz)  low-sodium chicken broth or vegetable broth
- 1/2 cup instant brown rice, uncooked
- 2 cans (15 oz each)Â Â low-sodium red kidney beans, drained and rinsed
Ingredients
|
|
- Heat oil in a 12-inch sauté pan over medium heat. Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown.
- Meanwhile, dice green pepper into pieces about ¼ inch in size. Tip: Slice pepper lengthwise into ¼-inch strips. Holding the strips together, cut crosswise in ¼-inch pieces. Add green pepper to cooking onion. Cover. Cook for 5 minutes, stirring occasionally.
- While the green pepper and onion cook, mince the garlic. Add garlic, cumin, and oregano to the sauté pan. Cook and stir for 1 minute.
- Add broth and rice to sauté pan with green pepper and onion. Stir well, cover, and simmer for 10 minutes.
- Meanwhile, drain beans and rinse thoroughly.
- Add beans to sauté pan. Stir well. Cover. Simmer for 5 minutes to heat beans and blend flavors.
Whole-Wheat Bow Tie Pasta With Puttanesca Sauce
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 10 minutes |
Cook Time | 12 minutes |
Servings |
|
- 8 oz oz whole-wheat bow tie pasta (farfalle)
- 2 tablespoons olive oil
- 1 1/2 cup onion, diced
- 2 Tbsp garlic, minced or pressed (about 5 cloves)
- 1/4 teaspoon cayenne pepper
- 2 teaspoons anchovy paste (optional)
- 1 can (35 oz) no-salt-added whole peeled tomatoes, coarsely chopped
- 1 tablespoon capers
- 8 pitted black olives, each sliced lengthwise into 6 pieces
- 4 fresh parsley sprigs, rinsed and dried (optional)
Ingredients
|
|
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- Add pasta, and cook according to package directions for the shortest recommended time, about 10 minutes. Drain.
- Meanwhile, in a large nonstick pan, heat olive oil over medium heat. Add onion. Cook and stir for 5 minutes, until onion begins to soften.
- Add garlic, cayenne pepper, and anchovy paste. Cook and stir another 5 minutes.
- Add chopped tomatoes, capers, and olives. Cook and stir until heated through. 6 Divide pasta among four dinner plates (about 1½ cups each). Spoon sauce over pasta. Garnish with parsley if desired.
Turkey Bolognese With Shell Pasta
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 5 minutes |
Cook Time | 35 minutes |
Servings |
|
- 1 1/2 cup dry red wine (optional)
- 1/2 oz dried porcini mushrooms (optional)
- 1 cup onion, chopped
- 1/2 cup celery, rinsed and chopped
- 1 cup carrots, rinsed and thinly sliced or shredded
- 1 tablespoon garlic, pressed or finely chopped (about 2–3 cloves)
- 1 tablespoon olive oil
- 12 oz 99 percent lean ground turkey
- 1 teaspoon anise seed
- 1/4 teaspoon salt
- 8 oz medium shell pasta
- 4 tablespoons no-salt-added tomato paste
- 1/2 cup shredded parmesan cheese
Ingredients
|
|
- Optional step: Bring the wine to a boil in a medium saucepan. Break up the mushrooms, then stir them into the wine. Cover, reduce heat, and simmer for 20 minutes.
- Finely chop the onion, celery, carrots, and garlic. Or you can coarsely chop them, place them in a food processor, and pulse until all vegetables are finely chopped.
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- While the water is heating up, warm the olive oil in a large nonstick pan over medium-high heat. Crumble in the ground turkey. Sprinkle with anise seed and salt. Cook for 5–10 minutes to brown, stirring occasionally.
- Meanwhile, when the water comes to a boil, add pasta to boiling water. Cook according to package directions for the shortest recommended time, about 10–12 minutes.
- Add vegetables to cooking turkey. Reduce heat to medium. Cook and stir 10 minutes until all vegetables are soft, but not browned. And tomato paste, and simmer for an additional 5–10 minutes. (Continue to optional step 7 if including the optional ingredients; otherwise, skip to step 8.)
- Optional step: While the pasta and turkey mixture cooks, strain mushrooms, draining unabsorbed wine directly into the turkey mixture. Place mushrooms on 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 10–15 minutes to blend flavors.Â
- Drain pasta. Add pasta to turkey mixture (the 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.Â
Pasta Caprese
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 15 minutes |
Cook Time | 6 minutes |
Servings |
|
|
|
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- Add spaghetti, and cook according to package directions for the shortest recommended time, about 6 minutes. (Whole-wheat pasta tends to fall apart if overcooked.)
- Reserve 1 cup of the cooking water and set aside. Drain spaghetti.
- Add the spaghetti back into the pasta pot. Toss with olive oil and just enough reserved water to coat well.
- Add the tomatoes, basil, mozzarella, and olives. Toss gently until well mixed.
- Divide pasta evenly among four dinner plates (about 2¼ cups each). Serve immediately.Â
Heavenly Chicken With Angel Hair Pasta
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 15 minutes |
Cook Time | 15 minutes |
Servings |
|
- 1 cup onion, finely chopped
- 1 tablespoon garlic, minced or pressed (about 2–3 cloves)
- 4 cups broccoli florets, rinsed (about 1 lb)
- 1 tablespoon olive oil
- 8 oz. very thinly sliced chicken breast, cut in ½-inch strips
- 1 jar (26 oz) no-salt-added pasta sauce
- 1/4 teaspoon ground cayenne pepper
- 1/2 teaspoon salt
- 8 oz whole-wheat angel hair pasta
- Cooking spray
Ingredients
|
|
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- While the water heats, chop onion, mince garlic, and cut broccoli into tiny florets. Set aside.
- In a large nonstick pan, heat olive oil until very hot. Add the chicken. Cook and stir until lightly browned on both sides, about 5–8 minutes. Place chicken on a clean plate, and cover to keep warm.
- Coat pan with cooking spray. Over medium heat, cook and stir the onion for about 3 minutes. Add the garlic and broccoli. Cook and stir for 2 more minutes.
- Return the chicken to the pan. Add entire jar of pasta sauce, cayenne pepper, and salt. Gently mix to blend ingredients. Cover. Simmer until chicken and vegetables are warmed through, about 4 minutes.
- Drop pasta into boiling water. Cook according to package directions for the shortest recommended time, about 2 minutes. Drain.
- Divide pasta among four dinner plates (about 1 cup each). Top each with one-fourth of the chicken and sauce mixture. Serve immediately.
Cold Fusilli Pasta With Summer Vegetables
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 20 minutes |
Cook Time | 10 minutes |
Servings |
|
- 8 oz whole-wheat fusilli (spiral) pasta
- 2 cups cherry tomatoes, rinsed and halved
- 1 large green bell pepper, rinsed and sliced in pieces ¼ inch wide by 2 inches long
- 1/2 cup red onion, thinly sliced
- 1 medium zucchini, rinsed and shredded finely or sliced into small chunks (about 1 C)
- 1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed
- 1 tablespoon fresh basil, rinsed, dried, and cut into thin strips (or 1 tsp dried)
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1/2 cup shredded parmesan cheese
Ingredients
|
|
- In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
- Add pasta, and cook according to package directions for the shortest recommended time, about 8–9 minutes. Drain. Rinse pasta under cold running water to cool, about 3 minutes.
- Place all the vegetables and beans in a large salad serving bowl. Season with basil, salt, and pepper.
- Add the cooled pasta.
- Combine olive oil and vinegar in a small bowl. Mix until completely blended. Pour over vegetables and pasta. Mix gently until well coated.
- Divide into four equal portions. Top each with 2 tablespoons shredded parmesan cheese.
Classic Macaroni and Cheese
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
Prep Time | 5 minutes |
Cook Time | 40 minutes |
Servings |
|
- 2 cups macaroni
- 1/2 cup onion, chopped
- 1/2 cup fat-free evaporated milk
- 1 medium egg, lightly beaten
- 1/4 teaspoon ground black pepper
- 1 1/4 cup (4 oz) low-fat sharp cheddar cheese, finely shredded
- Cooking spray
Ingredients
|
|
- Cook macaroni according to package directions—but do not add salt to the cooking water. Drain and set aside.
- Spray casserole dish with nonstick cooking spray.
- Preheat oven to 350 °F.
- Lightly spray saucepan with nonstick cooking spray. Add onion to saucepan and sauté for about 3 minutes over medium heat.
- In a bowl, combine macaroni, onion, and the remaining ingredients, and mix thoroughly.
- Transfer mixture into casserole dish.
- Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving. Â
- « Previous Page
- 1
- …
- 49
- 50
- 51
- 52
- 53
- …
- 60
- Next Page »