low-sodium chicken broth

Chicken Gumbo

Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov

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Chicken Gumbo
Instructions
  1. Add oil to a large pot, over medium heat.
  2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
  3. Slowly add the chicken broth, stirring constantly with a whisk, and cook for 2 minutes. The mixture should not be lumpy.
  4. Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
  5. Add okra, and let cook for 15 to 20 more minutes.
  6. Remove bay leaf.
  7. Serve hot in a bowl or over rice.
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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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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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Bowtie Pasta With Chicken, Broccoli, and Feta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Bowtie Pasta With Chicken, Broccoli, and Feta
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. Heat olive oil and garlic in a large sauté pan over medium heat.  Cook until soft, but not browned (about 30 seconds).
  4. Add mushrooms and heat until lightly browned and soft.
  5. Add broccoli, diced chicken, and chicken broth.  Bring to a boil and simmer for about 3 minutes, until the broccoli and chicken are heated through.
  6. Add pasta, and toss gently.  Continue to simmer until pasta is hot, about 3–4 minutes.
  7. Add lemon zest and juice, and toss gently.
  8. Serve 2 cups of pasta and sauce per portion.  Top each portion with 1½ tablespoons feta cheese
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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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Roasted Red Pepper and Toasted Orzo

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Roasted Red Pepper and Toasted Orzo
Instructions
  1. Preheat oven to 400 ºF. Place orzo on a baking sheet and toast in the oven for 5 minutes, or until it just begins to brown (or brown in a saucepan). Remove from heat and cool slightly.
  2. Heat olive oil in a medium saucepan over medium heat. Add garlic, and cook gently until it gets soft, but does not brown (about 30 seconds).
  3. Add peppers, and cook until heated through.
  4. Add toasted orzo and chicken broth. Bring to a boil and simmer gently, stirring often until the pasta has absorbed all of the liquid and is fully cooked, about 10–15 minutes. (If necessary, add 2 more tablespoons broth at a time, up to ¼ cup.)
  5. Add herbs and cheese. Toss gently to mix; do not overmix or the cheese will become gummy. Serve immediately.
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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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Tuscan White Bean Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Tuscan White Bean Dip
Instructions
  1. Combine ingredients, and serve with Dunkin' Veggies.
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Savory Brown Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Savory Brown Rice
Instructions
  1. In a 4-quart saucepan, warm olive oil over medium heat.  Add onion, mushrooms, and celery.  Cook and stir for 5–7 minutes, until all vegetables are soft, but not brown.
  2. Stir in the chicken broth, brown rice, parsley, salt, and pepper.  Cover.  Bring to a boil over high heat.
  3. Reduce heat to medium.  Cook according to brown rice package directions, about 5–10 minutes.  Drain off any excess liquid.  Fluff with a fork. Serve immediately.
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