fat-free evaporated milk

Pumpkin Pie

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Pumpkin Pie
Cuisine American
Prep Time 10 minutes
Cook Time 1 hour
Servings
Ingredients
For the pie filling:
Cuisine American
Prep Time 10 minutes
Cook Time 1 hour
Servings
Ingredients
For the pie filling:
Instructions
  1. Preheat oven to 425 °F.
  2. Make the pie crust: Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.
  3. In a separate bowl/measuring cup, blend the oil and water together with a fork or small wire whisk, until emulsified (fully blended).
  4. Add the oil mixture to the dry ingredients, and mix well. If needed, add a small amount of water to hold the dough together.
  5. Work the dough into a disk shape, and roll on a lightly floured surface into a 12-inch circle.
  6. Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown.
  7. Turn down oven to 350 °F.
  8. Make the filling: Mix sugar, cinnamon, nutmeg, and salt together in a bowl.
  9. Add eggs and vanilla, and mix to blend ingredients.
  10. Add pumpkin and milk, and stir to combine.
  11. Pour into prepared pie shell. Bake for 45 minutes or until a knife inserted near center comes out clean.
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Baked French Toast Fritters With Apples and Bananas

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Baked French Toast Fritters With Apples and Bananas
Instructions
  1. Preheat oven to 400 °F.  Place a large baking sheet in the oven to preheat for about 10 minutes.
  2. Assemble fritter as a sandwich, with ½ tablespoon of peanut butter on each slice of bread, and two apple slices and six banana slices in the middle of each sandwich.
  3. Combine ingredients for the batter, and mix well.
  4. Spray a nonstick baking sheet with cooking spray.
  5. Dip both sides of each fritter in the batter, and place fritters on preheated baking sheet.  Bake for 10 minutes on each side, or until both sides are browned.  Serve immediately.
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Turkey and Beef Meatballs With Whole-Wheat Spaghetti

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Turkey and Beef Meatballs With Whole-Wheat Spaghetti
Instructions
  1. Preheat oven to 400 ºF.
  2. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  3. Add pasta, and cook according to package directions.  Drain.
  4. Meanwhile, combine ingredients for the turkey and beef meatballs in separate bowls, and mix well.  Measure 1½ tablespoons of turkey mixture and roll in hand to form a ball; then place the meatball on a nonstick baking sheet.  Repeat, and follow same instruction for beef mixture, until eight turkey and eight beef meatballs are made.
  5. Bake meatballs on a nonstick baking sheet for 10 minutes (to a minimal internal temperature of 165 °F).
  6. Warm sauce, if necessary.
  7. Serve four meatballs, ¾ cup hot pasta, ½ cup sauce, 1 teaspoon cheese, and a pinch of basil per portion.
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Zesty Tomato Soup

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Zesty Tomato Soup
Instructions
  1. Combine tomatoes and red peppers in a blender or food processor. Puree until smooth.
  2. Put tomato mixture in a medium saucepan, and bring to a boil over medium heat.
  3. Add evaporated milk, garlic powder, and pepper. Return to a boil, and gently simmer for 5 minutes.
  4. Add basil, and serve.
  5. Optional step: Serve with whole-wheat croutons sprinkled on top (from Broccoli and Cheese).
Recipe Notes

Tip: To make roasted red peppers, see cooking instructions in Healthy Eating FAQs. Make extra to use in other Keep the Beat™ recipes.

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Honey Mustard Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Honey Mustard Dip
Cuisine American
Prep Time 10 minutes
Servings
Cuisine American
Prep Time 10 minutes
Servings
Instructions
  1. Combine ingredients, and serve with Dunkin’ Veggies.
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Broccoli and Cheese

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Broccoli and Cheese
Instructions
  1. Bring a large pot of water to boil over high heat. Add fresh broccoli, and cook until easily pierced by a fork, about 7–10 minutes. Drain and set aside.
  2. In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often.
  3. When the milk comes to a boil, remove it from the heat and add the cheese. Continue to stir until the cheese is melted and evenly mixed.
  4. Add the Worcestershire and hot sauces, and stir.
  5. Pour cheese over hot broccoli.
  6. Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.
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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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Oven-Crusted Chicken Breast

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Oven-Crusted Chicken Breast
Instructions
  1. Preheat oven to 350 °F.
  2. Place chicken in a freezer bag with the air squeezed out, and pound each breast down to ½-inch thickness.
  3. Combine the egg white and evaporated milk in a bowl, and mix well.  In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
  4. Coat the chicken breasts in flour, and shake off the excess.  Dip the chicken breasts in the egg and milk mixture, and drain off the excess.  Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess.  After all chicken breasts have been coated, discard any leftover breading mixture.
  5. Heat oil in a large sauté pan.  Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes.  Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown.  Remove from the pan, and place on paper towels to soak up excess oil.  Place on baking sheet, and finish cooking in a 350 °F oven for about 5–8 minutes (to a minimum internal temperature of 165 ºF).
  6. For the salad, combine lemon juice and olive oil, and mix well to make a dressing.  Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
  7. Serve 1 cup salad with one piece of chicken. 
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