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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

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 Beef Steak With Carrots and Mint
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For salad:
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For salad:
Instructions
  1. For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. 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.)
  3. Season the steaks with salt and pepper, and lightly coat with oil.
  4. Grill or broil 2–3 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 ºF).
  5. Remove from the heat and let cool for 5 minutes.
  6. 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

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 Quick Beef Casserole
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. In a sauté pan, brown the ground beef.
  2. 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.
  3. Add the rest of the ingredients to the sauté pan, and mix well.
  4. Cover sauté pan with lid, and cook over medium heat until boiling.
  5. 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

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 Mediterranean Kabobs
Course Main Dish
Cuisine Greek, Middle Eastern
Prep Time 15 minutes
Cook Time 10 minutes
Servings
Ingredients
For kabobs:
Course Main Dish
Cuisine Greek, Middle Eastern
Prep Time 15 minutes
Cook Time 10 minutes
Servings
Ingredients
For kabobs:
Instructions
  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving).
  3. 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.
  4. Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers.
  5. 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.
  6. 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

Print Recipe
 Thai-Style Chicken Curry
Course Main Dish
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
For chicken and vegetables:
Course Main Dish
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
For chicken and vegetables:
Instructions
  1. 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.
  2. 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.
  3. Add curry paste, and cook for an additional 2–3 minutes.
  4. Add coconut milk, honey, soy sauce, and fish sauce, and bring to a boil over high heat.
  5. In a bowl, mix cornstarch with chicken broth.  Add mixture to the saucepan, and return to a boil while stirring constantly. 
  6. Lower heat to a simmer, and add chicken strips.  Simmer gently for 5–8 minutes. 
  7. Add thawed vegetables, and continue to cook gently with lid on until the vegetables are heated through, an additional 2–3 minutes.
  8. 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

Print Recipe
 Turkey Club Burger
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
For spread:
For toppings:
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
For spread:
For toppings:
Instructions
  1. Preheat oven broiler on high temperature (with the rack 3 inches from heat source) or grill on medium-high heat.
  2. 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.
  3. Broil or grill burgers for about 7–9 minutes on each side (to a minimum internal temperature of 160 °F). 
  4. Combine mayonnaise and mustard to make a spread.
  5. 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

Print Recipe
 Sweet-and-Sour Chicken
Course Main Dish
Cuisine American
Prep Time 15
Cook Time 15
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 15
Cook Time 15
Servings
Ingredients
Instructions
  1. 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.
  2. 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.
  3. Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.
  4. 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.
  5. Add chicken, and stir continually for 5–8 minutes.
  6. Add vegetables, and mix gently.  Simmer with lid on to reheat, about 2 minutes.
  7. Add soy sauce, and mix gently.
  8. 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

Print Recipe
 Oven-Crusted Chicken Breast
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 350 °F.
  2. Place chicken in a freezer bag with the air squeezed out, and pound each breast down to ½-inch thickness.
  3. 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.
  4. 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.
  5. 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).
  6. 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.
  7. 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

Print Recipe
 Chicken Quesadillas With Red and Green Salsa
Course Main Dish
Cuisine Mexican
Prep Time 30 minutes
Cook Time 10 minutes
Servings
Ingredients
for salsa:
For quesadillas:
Course Main Dish
Cuisine Mexican
Prep Time 30 minutes
Cook Time 10 minutes
Servings
Ingredients
for salsa:
For quesadillas:
Instructions
  1. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
  2. 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.)
  3. Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray.  Broil for 8–10 minutes.
  4. 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). 
  5. Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.
  6. Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.
  7. Serve one quesadilla with ½ cup salsa on the side. 
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Asian-Style Chicken Wraps

Print Recipe
 Asian-Style Chicken Wraps
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For chicken:
For wrap:
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For chicken:
For wrap:
Instructions
  1. To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat.  Remove from heat, and let sit in hot saucepan for 3–5 minutes.  Chill in refrigerator for about 15 minutes or until cold.
  2. Prepare the chicken by heating oil in a large wok or sauté pan.  Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.
  3. Add chicken, and continue to stir fry for 5–8 minutes.
  4. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil.  Remove from the heat, and cover with lid to hold warm in hot sauté pan.
  5. Assemble each wrap:  Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf, and ¼ cup shredded cabbage and fold together.  Serve two wraps with ¼ cup sauce.
Recipe Notes

Source:  Healthy Eating by National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=11&cId=2&rId=20

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