ground black pepper

Watermelon and Tomato Salad

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Watermelon and Tomato Salad
Instructions
  1. Arrange three tomato slices on each of four salad plates.
  2. Combine vinegar, oil, and basil in a bowl, and mix well.
  3. Add watermelon, and gently toss to coat evenly.
  4. Spoon watermelon over the tomatoes.
  5. Top with salt and pepper, and serve.
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Super Quick Chunky Tomato Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Super Quick Chunky Tomato Sauce
Instructions
  1. In a medium saucepan, heat olive oil and garlic over medium heat. Cook until soft, but not browned (for about 30 seconds).
  2. Add diced red peppers, and continue to cook for 2–3 minutes, until the peppers begin to sizzle.
  3. Add tomatoes, tomato juice, basil, and pepper. Bring to a boil. Simmer for 10 minutes, or until the sauce thickens slightly. (Sauce can be pureed for picky eaters.)
  4. Use immediately. Or, refrigerate in a tightly sealed container for 3–5 days or freeze for 1–2 months.
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Parmesan Green Beans

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Parmesan Green Beans
Cuisine American
Prep Time 5 minutes
Cook Time 8 minutes
Servings
Cuisine American
Prep Time 5 minutes
Cook Time 8 minutes
Servings
Instructions
  1. Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).
  2. Add onion, and continue to cook for about 5 minutes over medium heat until soft.
  3. Add green beans and chicken broth.  Bring to a boil and simmer for 2 minutes, until the beans are heated through.
  4. Sprinkle with parmesan cheese and pepper, and serve.
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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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Pesto Baked Polenta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Pesto Baked Polenta
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Instructions
  1. Fill a 4-quart saucepan with 3 cups water; add salt and pepper.  Cover.  Bring to a boil over high heat.
  2. When water boils, reduce heat to medium.  Using a whisk or rubber spatula, quickly stir in cornmeal (polenta), cheese, and pesto sauce.  Continue stirring until well blended and thick, about 1 minute.
  3. Remove from heat.  Pour the cornmeal mixture into an 8-inch pie pan or oven-safe dish.  Spread evenly with the back of a spoon.  Let stand until firm, about 5 minutes.
  4. Preheat oven to 400 °F.  Bake polenta until heated through, about 10 minutes.  Remove from oven.
  5. Cut into eight wedges.  Serve hot.
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Cauliflower With Whole-Wheat Breadcrumbs

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Cauliflower With Whole-Wheat Breadcrumbs
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Instructions
  1. Place the bread in a toaster oven on very low heat.  Toast as long as possible without burning (about 5 minutes).
  2. While bread toasts, trim leaves and stalks from cauliflower. Cut into individual florets.
  3. Place 1 inch of water in a 4-quart pot with lid.  Insert steamer basket, and place cauliflower in basket.  Sprinkle with salt.  Cover.  Bring to a boil over high heat.  Reduce heat to medium. Steam for 5–8 minutes, until easily pierced with a sharp knife.  Do not overcook.
  4. While cauliflower steams, break toast into small pieces.  Pulse toast in food processor until medium-sized crumbs form.  Tip:  If you don’t have a food processor, break or crush the toasted bread into finer pieces or buy whole-wheat breadcrumbs and use 2 tablespoons.
  5. When cauliflower is done, remove from heat.  Melt margarine in another pan over medium heat. Add breadcrumbs and pepper.  Cook and stir, about 5 minutes.  Add cauliflower to pan with breadcrumbs.  Toss until well coated.  Serve immediately.
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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
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings
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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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
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
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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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
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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