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Beef Steak With Carrots and Mint
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 15 minutes |
| Cook Time | 15 minutes |
| Servings |
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Ingredients
- 4 beef top sirloin steaks, lean (3 oz each)
- 1/4 teaspoon salt
- 1/4 Teaspoon ground black pepper
- 1/2 small olive oil
For salad:
- 1 cup carrots, rinsed and grated
- 1 cup cucumber, rinsed, peeled, and sliced
- 1 tablespoon olive oil
- 2 tablespoons fresh mint, rinsed, dried, and shredded (or ½ Tbsp dried)
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/2 cup orange juice
Ingredients
For salad:
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Instructions
- For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
- For the salad, combine all the ingredients in a bowl, and mix gently. Marinate salad for at least 5–10 minutes to blend flavors before serving. (Salad can be made up to 3 hours in advance and refrigerated.)
- Season the steaks with salt and pepper, and lightly coat with oil.
- Grill or broil 2–3 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 ºF).
- Remove from the heat and let cool for 5 minutes.
- Serve one 3-ounce steak with ½ cup salad on the side.
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Quick Beef Casserole
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 10 minutes |
| Cook Time | 45 minutes |
| Servings |
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Ingredients
- 1/2 lb. lean ground beef
- 1 cup onion, chopped
- 1 cup celery, rinsed and chopped
- 1 cup green bell pepper, rinsed, seeded, and cubed
- 3 1/2 cups tomatoes, rinsed and diced
- 1/4 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon paprika
- 1 Cup frozen peas
- 2 small carrots, rinsed, peeled, and diced
- 1 cup uncooked rice
- 1 1/2 cup water
Ingredients
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Instructions
- In a sauté pan, brown the ground beef.
- Drain off the extra fat by tilting the sauté pan over a disposable cup in the sink to collect the fat. Use the lid to shield the meat from falling out. After the fat has turned solid, discard the cup in the trash.
- Add the rest of the ingredients to the sauté pan, and mix well.
- Cover sauté pan with lid, and cook over medium heat until boiling.
- Reduce to low heat and simmer for 35 minutes. Serve hot.
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Mediterranean Kabobs
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 15 minutes |
| Cook Time | 10 minutes |
| Servings |
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Ingredients
- 2 tbsps olive oil
- 1 tablespoon garlic, minced (about 2–3 cloves)
- 2 tablespoons lemon juice
- 1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
- 1/2 teaspoon salt
For kabobs:
- 6 oz top sirloin or other beef steak cubes (12 cubes)
- 6 oz boneless, skinless chicken breast, cut into ¾-inch cubes (12 cubes)
- 1 large white onion, cut into ¾-inch squares (12 pieces)
- 12 cherry tomatoes, rinsed
- 1 4oz red bell pepper, rinsed and cut into ¾-inch squares (12 squares)
- 12 wooden or metal skewers, each 6 inches long (if wood, soak them in warm water for 5–10 minutes to prevent burning)
Ingredients
For kabobs:
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Instructions
- Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
- Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving).
- Mix the beef, chicken, onion, tomatoes, and red pepper cubes in one bowl of the marinade and let sit. After 5 minutes, discard remaining marinade.
- Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers.
- Grill or broil on each of the four sides for 2–3 minutes or until completely cooked (to a minimum internal temperature of 145 °F for beef and 165 °F for chicken). Spoon most of the second half of the marinade over the kebabs while cooking.
- Serve three skewers per serving. Drizzle the remaining marinade on top of each kebab before serving (use only the marinade that did not touch the raw meat or chicken).
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Thai-Style Chicken Curry
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Cook Time | 25 minutes |
| Servings |
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Ingredients
- 1 tbsp peanut oil or vegetable oil
- 1 tablespoon ginger, minced (or a 1-inch piece, crushed)
- 1/2 tablespoon garlic, minced (about 1 clove)
- 1/4 cup scallions (green onions), rinsed and chopped
- 1 tablespoon lemongrass, minced (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
- 1 tablespoon Thai green curry paste
- 1/2 cup light coconut milk (or use a spoon to discard visible layer of fat off the top of an unshaken can of regular coconut milk; then, measure ½ C for recipe)
- 1 teaspoon honey
- 1 teaspoon lite soy sauce
- 1 teaspoon fish sauce
- 1 tablespoon cornstarch
- 1/2 cup low-sodium chicken broth
For chicken and vegetables:
Ingredients
For chicken and vegetables:
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Instructions
- Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
- For sauce, heat oil in a small saucepan on medium heat. Add ginger, garlic, scallions, and lemongrass, and cook gently until tender, but not brown, about 2–3 minutes.
- Add curry paste, and cook for an additional 2–3 minutes.
- Add coconut milk, honey, soy sauce, and fish sauce, and bring to a boil over high heat.
- In a bowl, mix cornstarch with chicken broth. Add mixture to the saucepan, and return to a boil while stirring constantly.
- Lower heat to a simmer, and add chicken strips. Simmer gently for 5–8 minutes.
- Add thawed vegetables, and continue to cook gently with lid on until the vegetables are heated through, an additional 2–3 minutes.
- Divide into four even portions, each about 3 ounces chicken breast and 1 cup vegetables, and serve.
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Turkey Club Burger
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Cook Time | 20 minutes |
| Servings |
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Ingredients
- 12 oz 99 percent fat-free ground turkey
- 1/2 cup scallions (green onions), rinsed and sliced
- 1/4 Teaspoon ground black pepper
- 1 large egg
- 1 tablespoon olive oil
For spread:
- 2 tablespoons light mayonnaise
- 1 tablespoon Dijon mustard
Ingredients
For spread:
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Instructions
- Preheat oven broiler on high temperature (with the rack 3 inches from heat source) or grill on medium-high heat.
- To prepare burgers, combine ground turkey, scallions, pepper, and egg, and mix well. Form into ½- to ¾-inch thick patties, and coat each lightly with olive oil.
- Broil or grill burgers for about 7–9 minutes on each side (to a minimum internal temperature of 160 °F).
- Combine mayonnaise and mustard to make a spread.
- Assemble ¾ tablespoon spread, 1 ounce spinach or arugula, several slices of grilled portabella mushroom (optional), and one burger on each bun.
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Sweet-and-Sour Chicken
Source: Deliciously Healthy Dinners and Deliciously Healthy Family Meals
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 15 |
| Cook Time | 15 |
| Servings |
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Ingredients
- 1 12 oz. bag frozen vegetable stir-fry
- 1 tablespoon peanut oil or vegetable oil
- 1 tablespoon ginger, minced
- 1 tablespoon garlic, minced (about 2–3 cloves)
- 1 tablespoon scallions (green onions), rinsed and minced
- 2 tablespoons rice vinegar
- 1 tablespoon Asian hot chili sauce (Two-Way Meals)
- 2 tablespoons brown sugar
- 1 tablespoon cornstarch
- 1 cup low-sodium chicken broth
- 12 oz boneless, skinless chicken breast, cut into thin strips
- 1 tablespoon lite soy sauce
Ingredients
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Instructions
- Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 6.
- Heat oil in a large wok or sauté pan on medium heat. Add ginger, garlic, and scallions, and stir fry until cooked, but not brown, about 2–3 minutes.
- Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.
- In a bowl, mix cornstarch with chicken broth, and add to the pan. Bring to a boil over high heat, stirring constantly. Lower temperature to a gentle simmer.
- Add chicken, and stir continually for 5–8 minutes.
- Add vegetables, and mix gently. Simmer with lid on to reheat, about 2 minutes.
- Add soy sauce, and mix gently.
- Divide into four even portions, and serve.
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Oven-Crusted Chicken Breast
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Cook Time | 20 minutes |
| Servings |
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Ingredients
- 4 boneless, skinless chicken breasts (3 oz each)
- 1 egg white (or substitute liquid egg white)
- 1 cup fat-free evaporated milk
- 1 cup breadcrumbs
- 1/4 cup rolled oats, crushed; pulse a few times in the food processor or crush between fingers to make smaller pieces
- 1 cup whole wheat flour
- 2 tablespoon olive oil or vegetable oil
Ingredients
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Instructions
- Preheat oven to 350 °F.
- Place chicken in a freezer bag with the air squeezed out, and pound each breast down to ½-inch thickness.
- Combine the egg white and evaporated milk in a bowl, and mix well. In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
- Coat the chicken breasts in flour, and shake off the excess. Dip the chicken breasts in the egg and milk mixture, and drain off the excess. Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess. After all chicken breasts have been coated, discard any leftover breading mixture.
- Heat oil in a large sauté pan. Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes. Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown. Remove from the pan, and place on paper towels to soak up excess oil. Place on baking sheet, and finish cooking in a 350 °F oven for about 5–8 minutes (to a minimum internal temperature of 165 ºF).
- For the salad, combine lemon juice and olive oil, and mix well to make a dressing. Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
- Serve 1 cup salad with one piece of chicken.
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Chicken Quesadillas With Red and Green Salsa
Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
| Prep Time | 30 minutes |
| Cook Time | 10 minutes |
| Servings |
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Ingredients
for salsa:
- 4 medium tomatoes, rinsed and diced (about 2 C)
- 1/2 cup red onion, diced
- 1 medium Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 2 Tbsp); for less spice, use green bell pepper
- 2 tablespoons lime juice (or about 4 limes)
- 2 tablespoons fresh cilantro, rinsed, dried, and chopped (or substitute 2 tsp dried coriander)
- 1 teaspoon ground cumin
For quesadillas:
- 12 oz boneless, skinless chicken breast, cut into thin strips
- 4 (10-inch) whole-wheat tortillas
- 1/4 teaspoon salt
- 1/2 teaspoon chili sauce
- 2 oz. pepper jack cheese, shredded (about ½ C)
- 1 Tablespoon pine nuts, toasted (optional)
- Cooking spray
Ingredients
for salsa:
For quesadillas:
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Instructions
- Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
- For salsa, combine all ingredients and toss well. Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.)
- Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray. Broil for 8–10 minutes.
- To assemble the quesadillas, place four whole-wheat tortillas on the countertop or table. Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional).
- Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.
- Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.
- Serve one quesadilla with ½ cup salsa on the side.
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