Dinner

Chicken Gumbo

Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov

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Chicken Gumbo
Instructions
  1. Add oil to a large pot, over medium heat.
  2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
  3. Slowly add the chicken broth, stirring constantly with a whisk, and cook for 2 minutes. The mixture should not be lumpy.
  4. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
  5. Add okra, and let cook for 15 to 20 more minutes.
  6. Remove bay leaf.
  7. Serve hot in a bowl or over rice.
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Corn Chowder

Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov

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Corn Chowder
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 40 minutes
Servings
Instructions
  1. Heat oil in a medium-sized sauté pan.
  2. Add celery, onion, and green pepper and sauté for 2 minutes.
  3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, for about 10 minutes or until potatoes are tender.
  4. Place ½ cup milk in a jar with a tight-fitting lid. Add flour, close lid, and shake vigorously.
  5. Add mixture gradually to cooked vegetables, and then add remaining milk.
  6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.
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Gazpacho

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Gazpacho
Instructions
  1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges in a blender.
  2. Puree.
  3. Slowly add the remaining 2 cups of tomato juice to pureed mixture. Add diced tomato. Chill.
  4. Serve icy cold in individual bowls garnished with chives and lemon wedges.
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Homemade Turkey Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Homemade Turkey Soup
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 3 hours
Servings
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 3 hours
Servings
Instructions
  1. Place turkey carcass in a large 6-quart pot. Cover with water, at least ¾ full.
  2. Peel onions, cut into large pieces, and add to pot. Wash celery stalks, slice, and add to pot as well.
  3. Simmer, covered, for about 2 ½ hours.
  4. Remove carcass from pot. Cool soup in the refrigerator (hint: divide soup into smaller, shallower containers for quicker cooling).
  5. While soup is cooling, remove remaining meat from turkey carcass. Discard bones and cut meat into bite-sized pieces.
  6. After soup has cooled, skim off fat from top. Return soup to pot.
  7. Add turkey meat to skimmed soup, along with herbs and spices.
  8. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes, until pastina is done. Serve at once or refrigerate for later reheating.
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Minestrone Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Minestrone Soup
Instructions
  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion, and celery and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
  4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.
  5. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.
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Meatball Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Meatball Soup
Instructions
  1. In a large stock pot, combine water, annato, bay leaf, ½ chopped onion, green pepper, and ½ teaspoon of mint. Bring to a boil.
  2. Meanwhile, prepare the meatballs: In a bowl, combine chicken and beef, the other half chopped onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form into 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
  3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes.
  4. Serve warm, garnished with cilantro and the rest of the mint.
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Beef and Bean Chili

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Beef and Bean Chili
Cuisine American
Servings
Cuisine American
Servings
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Bean and Macaroni Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Bean and Macaroni Soup
Instructions
  1. Drain beans and reserve liquid. Rinse beans.
  2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and saute for 5 minutes.
  3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
  4. Cover and cook over medium heat for 20 minutes. Meanwhile, cook macaroni according to package directions, using unsalted water. Drain when cooked. Do not overcook.
  5. Combine reserved bean liquid with water to make 4 cups.
  6. Add liquid, beans, and cooked macaroni to vegetable mixture.
  7. Bring to a boil; cover and simmer until soup is thoroughly heated. Stir occasionally. Serve warm.
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Veggie Spaghetti Sauce

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Veggie Spaghetti Sauce
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 hour
Servings
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 hour
Servings
Instructions
  1. In a medium skillet, heat the olive oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
  2. Add remaining ingredients and simmer, covered, for 45 minutes. Serve over spaghetti.
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Yogurt Salad Dressing

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Yogurt Salad Dressing
Cuisine American
Prep Time 5 minutes
Servings
Ingredients
Cuisine American
Prep Time 5 minutes
Servings
Ingredients
Instructions
  1. Mix all ingredients thoroughly in a glass or stainless steel bowl. Refrigerate.
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