ground black pepper

Zucchini Lasagna

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Zucchini Lasagna
Instructions
  1. Preheat oven to 350 °F. Lightly spray a 9×13-inch baking dish with cooking spray.
  2. In a small bowl, combine ⅛ cup mozzarella cheese and 1 Tbsp parmesan cheese. Set aside.
  3. In a medium bowl, combine the remaining mozzarella and parmesan cheeses with the cottage cheese. Mix well and set aside.
  4. Combine the tomato sauce with the basil, oregano, onion, garlic, and black pepper.
  5. Spread a thin layer of the sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini.
  6. Repeat layering: Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
  7. Bake for 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.
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Peanut Butter Hummus

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Peanut Butter Hummus
Instructions
  1. Preheat oven to 400 ºF.
  2. To prepare the hummus, combine all ingredients for the dip and mix them in a food processor or blender. Puree until smooth.
  3. prepare the chips, toss the pita triangles with the olive oil, garlic, and pepper.
  4. Bake chips on a baking sheet in a 400 ºF oven for 10 minutes, or until crispy. 5 Arrange pita chips on a platter, and serve with the hummus.
  5. Arrange pita chips on a platter, and serve with the hummus.
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Bruschetta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov


Crunchy Chicken Fingers With Tangy Dipping Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Crunchy Chicken Fingers With Tangy Dipping Sauce
Instructions
  1. Preheat oven to 400 ºF.
  2. Mix crab seasoning, pepper, and flour in a bowl.
  3. Add chicken strips, and toss well to coat evenly.
  4. Combine milk and egg white in a separate bowl, and mix well.  Pour over seasoned chicken, and toss well.
  5. Place crushed cornflakes in a separate bowl. Dip each chicken strip into the cornflakes, and coat well. Place strips on a nonstick baking sheet. (Discard any leftover cornflake mixture.)
  6. Bake chicken strips for 10–12 minutes (to a minimum internal temperature of 165 ºF).
  7. Meanwhile, prepare the sauce by combining all ingredients and mixing well.
  8. Serve three chicken strips with ¼ cup dipping sauce.
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Shepherd’s Pie

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Shepherd's Pie
Instructions
  1. Place potatoes in a medium saucepan, and add enough cold water to cover by 1 inch. Bring to a boil, and simmer gently until the potatoes can be easily pierced with a fork, about 20 to 30 minutes.
  2. While the potatoes are cooking, begin to prepare the filling. Combine the vegetables, chicken broth, and oats in a medium saucepan. Bring to a boil, and simmer gently until the oatmeal is cooked, about 5–7 minutes. Add chicken, and continue to simmer until heated through. Season with parsley and pepper. Hold warm until potatoes are ready.
  3. When potatoes have about 5 minutes left to cook, preheat the oven to 450 ºF.
  4. When the potatoes are done, drain and dry them well, then mash with a potato masher or big fork.
  5. Immediately add the yogurt, hot milk, and salt to the potatoes. Stir well until smooth. Season with pepper and chives.
  6. Lightly spray an 8- by 8-inch square baking dish, or four individual 4-inch ceramic bowls, with cooking spray. Place filling in the bottom of prepared dish (about 2 cups each for individual bowls). Carefully spread potato mixture on top of the chicken and vegetables (about 1 cup each for individual bowls) so they remain in two separate layers.
  7. Bake in the preheated oven for about 10 minutes, or until the potatoes are browned and chicken is reheated (to a minimum internal temperature of 165 ºF). Serve immediately.
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Baked Pork Chops With Apple Cranberry Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Baked Pork Chops With Apple Cranberry Sauce
Instructions
  1. Preheat oven to 350 °F.
  2. Season pork chops with pepper and orange zest.
  3. In a large sauté pan, heat olive oil over medium heat.  Add pork chops, and cook until browned on one side, about 2 minutes.  Turn over and brown the second side, an additional 2 minutes.  Remove pork chops from the pan, place them on a nonstick baking sheet, and put in the oven to cook for an additional 10 minutes (to a minimum internal temperature of 160 °F).
  4. Add chicken broth to the sauté pan and stir to loosen the flavorful brown bits.  Set aside for later.
  5. Meanwhile, place grated apples, cinnamon stick, and bay leaf in a small saucepan.  Cook over medium heat until the apples begin to soften.
  6. Add cranberries, orange juice, and saved broth with flavorful brown bits. Bring to a boil, and then lower to a gentle simmer. Simmer for up to 10 minutes, or until the cranberries are plump and the apples are tender. Remove the cinnamon stick.
  7. Peel the orange used for the zest, and cut it into eight sections for garnish.
  8. Serve one pork chop with ¼ cup of sauce and two orange segments.
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Buttons and Bows Pasta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Buttons and Bows Pasta
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.  Drain.
  3. Meanwhile, heat olive oil and garlic over medium heat in a large sauté pan.  Cook until soft, but not browned.
  4. Add peas and carrots.  Cook gently until the vegetables are heated through.
  5. In a bowl, combine chicken broth and cornstarch.  Mix well.  Add to pan with vegetables, and bring to a boil.  Simmer gently for 1 minute.
  6. Add parsley, pasta, lemon zest, and pepper.  Toss gently, and cook until the pasta is hot.
  7. Serve 2 cups of pasta and vegetables per portion.
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Pasta Primavera

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Pasta Primavera
Instructions
  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. Add spaghetti, and cook according to package directions.  Drain.
  3. Meanwhile, combine olive oil and garlic in a large sauté pan.  Cook until garlic is soft, but not browned (about 30 seconds).
  4. Add mixed vegetables, and cook until vegetables are soft, but not browned (about 3–5 minutes).
  5. Add diced tomatoes, tomato juice, and pepper.  Bring to a boil.  Reduce heat, and simmer for 5 minutes.
  6. Add spaghetti and parmesan cheese.  Toss until the pasta is hot and well mixed, and serve.
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Wow-y Maui Pasta Salad

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Wow-y Maui Pasta Salad
Instructions
  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add pasta, and cook until tender, about 8 minutes. Drain, cool, and set aside.
  2. In the meantime, place peapods in a microwavable dish, add enough water to keep moist, and microwave for 1–2 minutes, or until warm.
  3. Meanwhile, combine the remaining ingredients together in a separate bowl, and toss gently.
  4. Add cooked pasta and peapods, and toss gently to coat the pasta.
  5. Serve immediately, or refrigerate for later use.
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Tangy Salsa

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov