Main Dish

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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Black Beans With Rice

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Black Beans With Rice
Course Main Dish
Cuisine Mexican
Prep Time 10 minutes
Cook Time 5 1/4 hours
Servings
Course Main Dish
Cuisine Mexican
Prep Time 10 minutes
Cook Time 5 1/4 hours
Servings
Instructions
  1. Pick through beans to remove bad beans. Soak beans overnight in cold water. Drain and rinse.
  2. In a large soup pot or dutch oven, stir together the beans, water, green pepper, onion, vegetable oil, bay leaves, garlic, and salt. Bring to a boil, cover, and boil for 1 hour.
  3. Reduce heat and simmer, covered, for 3 to 4 hours, or until beans are very tender. Stir occasionally and add water if needed (if water level drops below the top of the beans).
  4. Remove about ⅔ of the beans and set aside. Use a spoon to mash the remaining beans against the side of the pot. Return the set-aside beans to the pot, stir, and heat through.
  5. Remove bay leaves and stir in vinegar or lemon juice when ready to serve.
  6. Serve over rice. Garnish with sliced pimento and lemon wedges.
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Yosemite Chicken Stew and Dumplings

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Yosemite Chicken Stew and Dumplings
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 1 1/2 hours
Servings
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 1 1/2 hours
Servings
Instructions
  1. To prepare the stew: Place chicken, onion, carrot, celery, salt, black pepper, cloves, bay leaf, and water in a large pot. Heat to boiling; cover and reduce heat to simmer. Cook for about 30 minutes, until chicken is tender.
  2. Remove chicken and vegetables from broth. Set aside.
  3. Strain broth and skim fat; measure and, if necessary, add water to make 3 cups liquid. Set aside 1 cup (see next step), and return the rest of the broth to the pot.
  4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid. Pour the mixture into the pot.
  5. Cook, stirring constantly, until the mixture comes to a boil and is thickened.
  6. Add the basil, peas, and reserved vegetables to the pot; stir to combine. Add chicken, and heat slowly to boiling while preparing cornmeal dumplings.
  7. To prepare the dumplings: Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl. In a separate bowl, mix together the milk and oil.
  8. Add milk mixture all at once to the dry ingredients; stir just enough to moisten the flour and evenly distribute the liquid. Dough will be soft.
  9. Drop by full tablespoons on top of the stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering, and steam for about 20 minutes.
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Scallop Kabobs

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Scallop Kabobs
Instructions
  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. Parboil green peppers for 2 minutes.
  3. On eight metal or water-soaked wooden skewers, alternately thread the green peppers, scallops, and cherry tomatoes.
  4. Combine next five ingredients in a small bowl. Brush kabobs with wine/oil/lemon mixture.
  5. Grill or broil the kabobs for 15 minutes, turning and basting frequently. Serve two skewers per serving.
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Red Hot Fusilli

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Red Hot Fusilli
Instructions
  1. Heat olive oil in a medium saucepan. Sauté garlic until golden.
  2. Add tomatoes and spices (except parsley). Cook, uncovered, over low heat for 15 minutes or until thickened, stirring frequently.
  3. Add chicken, and continue cooking for 15 minutes, until chicken is heated through and sauce is thick.
  4. Meanwhile, in a separate pot, cook pasta in unsalted water just until firm.
  5. To serve, spoon sauce over pasta, and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for the next days lunch.
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