American

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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Red Beans and Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Red Beans and Rice
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. Heat oil in a 12-inch sauté pan over medium heat.  Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown.
  2. Meanwhile, dice green pepper into pieces about ¼ inch in size.  Tip:  Slice pepper lengthwise into ¼-inch strips.  Holding the strips together, cut crosswise in ¼-inch pieces.  Add green pepper to cooking onion.  Cover.  Cook for 5 minutes, stirring occasionally.
  3. While the green pepper and onion cook, mince the garlic.  Add garlic, cumin, and oregano to the sauté pan.  Cook and stir for 1 minute.
  4. Add broth and rice to sauté pan with green pepper and onion.  Stir well, cover, and simmer for 10 minutes.
  5. Meanwhile, drain beans and rinse thoroughly.
  6. Add beans to sauté pan.  Stir well.  Cover.  Simmer for 5 minutes to heat beans and blend flavors.
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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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Grilled Pork Tenderloin With Asian Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Grilled Pork Tenderloin With Asian Sauce
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
Ingredients
Instructions
  1. Preheat grill or oven broiler (with rack 3 inches from heat source) on high temperature.
  2. Remove visible fat from tenderloin and discard.  Set tenderloin aside.
  3. Combine garlic, ginger, fish sauce, soy sauce, sugar, and sesame oil (optional) in a small dish.  Stir marinade until sugar dissolves.
  4. Brush tenderloins with marinade or pour one-third of the marinade evenly over the pork.  Place in oven or grill with lid closed.
  5. Every 5 minutes, turn over the tenderloin and add 1 tablespoon of additional marinade, until meat is fully cooked (to a minimum internal temperature of 160 °F). 
  6. Let stand for 5 minutes.
  7. Cut 12 slices, each about 1 inch thick.  Serve three slices (about 3 oz cooked weight) per serving.
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Baked Pork Chops

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Baked Pork Chops
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 375 °F.
  2. Trim fat from pork chops.
  3. Beat together egg white and evaporated milk.  Place pork chops in milk mixture, and let stand for 5 minutes, turning once.
  4. Meanwhile, mix cornflake crumbs, breadcrumbs, spices, and salt.
  5. Spray cooking spray on 13- by 9-inch baking pan.
  6. Remove pork chops from milk mixture, and coat thoroughly with crumb mixture.
  7. Place pork chops in pan, and bake at 375 °F for 20 minutes.  Turn chops and bake for an additional 15 minutes or until pork is fully cooked (to a minimum internal temperature of 160 °F).
  8. Serve immediately. 
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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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Turkey Club Burger

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 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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