Main Dish

Red Snapper Provencal

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Red Snapper Provencal
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Heat olive oil in a large, heavy-bottom sauté pan.
  2. Add fillets, and sauté over high heat for 4–5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
  3. Remove fillets from the pan, cover to keep warm, and set aside.  Drain excess fat from pan, but do not clean.
  4. Add garlic to sauté pan, and cook for about 30 seconds, until it begins to soften.  Do not brown.
  5. Add chicken broth to the pan, and bring to a boil over high heat.  Add remaining ingredients, and return to a boil.  Lower heat and simmer for 5 minutes.
  6. Serve each fish fillet with ½ cup of sauce.
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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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Teriyaki-Glazed Salmon With Stir-Fried Vegetables

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Teriyaki-Glazed Salmon With Stir-Fried Vegetables
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 15 minutes
Servings
Ingredients
For vegetables:
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 15 minutes
Servings
Ingredients
For 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. Preheat oven to 350 ºF.
  3. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger.  Mix well.  Pour over salmon, and marinate for 10–15 minutes.
  4. Remove salmon from the marinade, and discard unused portion.
  5. Place salmon on a baking sheet, and bake for 10–15 minutes or until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
  6. Meanwhile, heat oil in a large wok or sauté pan.  Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute.
  7. Add vegetables, and continue to stir fry for 2–3 minutes or until heated through.  Add soy sauce.
  8. Serve one piece of salmon with 1 cup of vegetables.
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Grilled Tuna With Chickpea and Spinach Salad

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Grilled Tuna With Chickpea and Spinach Salad
Course Main Dish
Cuisine Seafood
Prep Time 25 minutes
Cook Time 20 minutes
Servings
Ingredients
For salad:
Course Main Dish
Cuisine Seafood
Prep Time 25 minutes
Cook Time 20 minutes
Servings
Ingredients
For salad:
Instructions
  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks.  Marinate for 5–10 minutes.
  3. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
  4. Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
  5. Serve one tuna steak over 1 cup of mixed salad.
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Asian-Style Steamed Salmon

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Asian-Style Steamed Salmon
Course Main Dish
Cuisine Seafood
Prep Time 15
Cook Time 10
Servings
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 15
Cook Time 10
Servings
Ingredients
Instructions
  1. Combine chicken broth, mushroom caps, ginger, scallions, soy sauce, and sesame oil (optional) in a large, shallow sauté pan.  Bring to a boil over high heat, then lower heat and simmer for 2–3 minutes.
  2. Add salmon fillets, and cover with a tight-fitting lid.  Cook gently over low heat for 4–5 minutes or until the salmon flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F).
  3. Serve one piece of salmon with ¼ cup of broth.
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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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