Cooking spray

Heavenly Chicken With Angel Hair Pasta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Heavenly Chicken With Angel Hair Pasta
Instructions
  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. While the water heats, chop onion, mince garlic, and cut broccoli into tiny florets.  Set aside.
  3. In a large nonstick pan, heat olive oil until very hot.  Add the chicken.  Cook and stir until lightly browned on both sides, about 5–8 minutes.  Place chicken on a clean plate, and cover to keep warm.
  4. Coat pan with cooking spray.  Over medium heat, cook and stir the onion for about 3 minutes.  Add the garlic and broccoli.  Cook and stir for 2 more minutes.
  5. Return the chicken to the pan.  Add entire jar of pasta sauce, cayenne pepper, and salt.  Gently mix to blend ingredients.  Cover.  Simmer until chicken and vegetables are warmed through, about 4 minutes.
  6. Drop pasta into boiling water.  Cook according to package directions for the shortest recommended time, about 2 minutes.  Drain.
  7. Divide pasta among four dinner plates (about 1 cup each).  Top each with one-fourth of the chicken and sauce mixture.  Serve immediately.
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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
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 40 minutes
Servings
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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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
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Servings
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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Baked Salmon Dijon

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Baked Salmon Dijon
Course Main Dish
Cuisine Seafood
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Course Main Dish
Cuisine Seafood
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Instructions
  1. Preheat oven to 400 °F.
  2. Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
  3. Lightly coat baking sheet with cooking spray.
  4. Place salmon, skin side down, on the prepared baking sheet.  Sprinkle with garlic powder and pepper, then spread with sauce.
  5. Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
  6. Serve immediately.
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Chicken Quesadillas With Red and Green Salsa

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

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Chicken Quesadillas With Red and Green Salsa
Instructions
  1. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
  2. For salsa, combine all ingredients and toss well.  Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.)
  3. Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray.  Broil for 8–10 minutes.
  4. To assemble the quesadillas, place four whole-wheat tortillas on the countertop or table.  Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional). 
  5. Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.
  6. Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.
  7. Serve one quesadilla with ½ cup salsa on the side. 
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