Lunch

Couscous With Carrots, Walnuts, and Raisins

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Couscous With Carrots, Walnuts, and Raisins
Cuisine Indian, Middle Eastern
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Ingredients
Cuisine Indian, Middle Eastern
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Ingredients
Instructions
  1. In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown.
  2. Slowly add water, then raisins and carrots.  Cover.  Bring to a boil over high heat.
  3. Remove from the heat, and let stand for 10 minutes.
  4. Fluff with a fork.  Serve immediately.
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Roasted Beets With Orange Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Roasted Beets With Orange Sauce
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 450 °F.  Cover a baking sheet with aluminum foil for easy cleanup.
  2. In a medium bowl, toss the beets with the olive oil until well coated.
  3. Spread beets on baking sheet in a single layer.
  4. Bake 30–40 minutes.  When done, beets should be easily pierced with a sharp knife.
  5. While beets bake, grate the zest from the orange.  Place in a small bowl.  Cut the orange in half.  Squeeze the juice (about ½ cup) into the bowl with the orange zest. (Use a large spoon to press the inside of the orange to extract more juice.)  Add anise seeds (optional).  Set aside.
  6. When the beets are tender, return them to the tossing bowl.  Pour the juice mixture over the beets.  Mix well to coat, and serve.
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Grilled Romaine Lettuce With Caesar Dressing

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Grilled Romaine Lettuce With Caesar Dressing
Cuisine American
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
Cuisine American
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
Instructions
  1. Preheat grill pan on high temperature.
  2. Cube the bread.  Spread in a single layer on a foil-covered tray for a toaster oven or conventional oven.  Toast to a medium-brown color and crunchy texture.  Remove.  Allow to cool.
  3. Brush the cut side of each half of romaine lettuce with 1 teaspoon of olive oil.
  4. Place cut side down on a grill pan on the stovetop.  Cook just until grill marks appear and romaine is heated through, about 2–5 minutes.
  5. Place each romaine half on a large salad plate.  Top each with one-fourth of the bread cubes. Drizzle each with 1 teaspoon of light Caesar dressing.  Sprinkle each with 1 tablespoon of shredded parmesan cheese.  Garnish with eight tomato halves around each plate.
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Cinnamon-Glazed Baby Carrots

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Cinnamon-Glazed Baby Carrots
Cuisine American
Prep Time 3 minutes
Cook Time 11 minutes
Servings
Ingredients
Cuisine American
Prep Time 3 minutes
Cook Time 11 minutes
Servings
Ingredients
Instructions
  1. Place the carrots in a small saucepan.  Add just enough water to barely cover the carrots. Cover.  Bring to a boil.  Reduce heat to medium.  Cook for 7–8 minutes, just until the carrots are easily pierced with a sharp knife.
  2. While the carrots are cooking, combine margarine, brown sugar, cinnamon, and salt in a small saucepan, and melt together over low heat (or put in a microwave-safe bowl and microwave for a few seconds on high power, until margarine is mostly melted).  Stir well to combine ingredients.
  3. Drain carrots, leaving them in the saucepan.  Pour cinnamon mixture over carrots.  Cook and stir over medium heat for 2–3 minutes, just until carrots are thoroughly coated and the glaze thickens slightly. Serve warm.
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Cauliflower With Whole-Wheat Breadcrumbs

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Cauliflower With Whole-Wheat Breadcrumbs
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Place the bread in a toaster oven on very low heat.  Toast as long as possible without burning (about 5 minutes).
  2. While bread toasts, trim leaves and stalks from cauliflower. Cut into individual florets.
  3. Place 1 inch of water in a 4-quart pot with lid.  Insert steamer basket, and place cauliflower in basket.  Sprinkle with salt.  Cover.  Bring to a boil over high heat.  Reduce heat to medium. Steam for 5–8 minutes, until easily pierced with a sharp knife.  Do not overcook.
  4. While cauliflower steams, break toast into small pieces.  Pulse toast in food processor until medium-sized crumbs form.  Tip:  If you don’t have a food processor, break or crush the toasted bread into finer pieces or buy whole-wheat breadcrumbs and use 2 tablespoons.
  5. When cauliflower is done, remove from heat.  Melt margarine in another pan over medium heat. Add breadcrumbs and pepper.  Cook and stir, about 5 minutes.  Add cauliflower to pan with breadcrumbs.  Toss until well coated.  Serve immediately.
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Baby Spinach With Golden Raisins and Pine Nuts

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Baby Spinach With Golden Raisins and Pine Nuts
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. 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.
  2. 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.
  3. Sprinkle with nutmeg and salt.  Cook and stir until all the spinach is wilted and the raisins are warm.
  4. Remove from heat.  Press out excess water.  Place 1 cup spinach and raisins in a serving bowl. Top with pine nuts.
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Asparagus With Lemon Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Asparagus With Lemon Sauce
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. 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.
  2. 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.
  3. 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.
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Cold Fusilli Pasta With Summer Vegetables

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Cold Fusilli Pasta With Summer Vegetables
Cuisine American, Italian
Prep Time 20 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine American, Italian
Prep Time 20 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. 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.
  3. Place all the vegetables and beans in a large salad serving bowl.  Season with basil, salt, and pepper.
  4. Add the cooled pasta.
  5. Combine olive oil and vinegar in a small bowl.  Mix until completely blended.  Pour over vegetables and pasta.  Mix gently until well coated.
  6. Divide into four equal portions.  Top each with 2 tablespoons shredded parmesan cheese.
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Classic Macaroni and Cheese

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Classic Macaroni and Cheese
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 40 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 40 minutes
Servings
Ingredients
Instructions
  1. Cook macaroni according to package directions—but do not add salt to the cooking water.  Drain and set aside.
  2. Spray casserole dish with nonstick cooking spray.
  3. Preheat oven to 350 °F.
  4. Lightly spray saucepan with nonstick cooking spray.  Add onion to saucepan and sauté for about 3 minutes over medium heat.
  5. In a bowl, combine macaroni, onion, and the remaining ingredients, and mix thoroughly.
  6. Transfer mixture into casserole dish.
  7. Bake for 25 minutes or until bubbly.  Let stand for 10 minutes before serving.   
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Spanish-Style Shrimp Stew

Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov

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 Spanish-Style Shrimp Stew
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. Heat olive oil in a large sauté pan.  Add garlic and fennel, and cook on medium heat, stirring often, until the fennel pieces begin to soften, about 5–7 minutes.
  2. Add tomatoes, chicken broth, and potatoes, and bring to a boil.  Lower temperature to a gentle simmer, and cook until the potatoes begin to soften, about 10 minutes.
  3. Add shrimp, oregano, lemon juice, and basil, and mix gently.  Continue to simmer until the shrimp are pink and fully cooked, about 5 minutes (to a minimum internal temperature of 145 °F). 
  4. Add salt and pepper.
  5. Serve 1½ cups stew (each serving to include about six shrimp). 
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