Nonstick cooking spray

Sweet Potato Custard

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Sweet Potato Custard
Instructions
  1. Preheat oven to 325 °F. Spray a 1-quart casserole with nonstick cooking spray.
  2. In a medium bowl, stir together sweet potato and banana. Add milk, blending well.
  3. Add brown sugar, egg yolks, and salt, and mix thoroughly.
  4. Transfer sweet potato mixture to casserole dish.
  5. Combine raisins, sugar, and cinnamon; sprinkle over the top of the sweet potato mixture.
  6. Bake for 40 to 45 minutes, or until a knife inserted near the center comes out clean.
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Spaghetti With Turkey Meat Sauce

Source:  Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Spaghetti With Turkey Meat Sauce
Instructions
  1. Spray a large nonstick skillet with cooking spray. Preheat over high heat.
  2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
  3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you prefer a creamier sauce, give sauce a whirl in your blender or food processor.)
  4. Meanwhile, cook spaghetti in unsalted water. Drain well.
  5. Serve sauce over spaghetti.
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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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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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Mexican Lasagna

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Mexican Lasagna
Instructions
  1. Preheat oven to 400 °F.
  2. Lightly spray a 9- by 13-inch baking pan with cooking spray.  Place two to three corn tortillas on the bottom, trimming as necessary for a good fit.
  3. Add beans, 1 cup tomato sauce, and ½ cup grated cheese.  Top with two to three more corn tortillas.
  4. Add 1 cup tomato sauce, spinach, and ½ cup cheese.  Top with two more corn tortillas.
  5. Add chicken and 1 cup tomato sauce.  Top with two more corn tortillas.
  6. Add 1 cup tomato sauce, ½ cup cheese, and cilantro.
  7. Bake for 30 minutes, or until the cheese is melted and browned and chicken is reheated.
  8. Let stand for 5 minutes.  Cut into eight even squares, and serve.
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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 Eggrolls

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Baked Eggrolls
Instructions
  1. Preheat oven to 400 ºF.
  2. Heat vegetable and sesame oils in a large wok or sauté pan over medium heat.
  3. Add ginger and garlic. Stir fry quickly, about 30–45 seconds.
  4. Add cabbage and carrots. Continue stir frying until the cabbage is soft, about 2–3 minutes.
  5. Add chicken and soy sauce. Toss well and heat through.
  6. Remove mixture from the pan, and place in a large colander to drain.
  7. To assemble eggrolls, cover layers of phyllo with a damp cloth to stay moist. Place one sheet of phyllo dough on a cutting board. Spray it lightly with cooking spray. Top with another layer of phyllo dough, and spray again. Repeat for a total of four layers. Prepare a second stack with the remaining four layers.
  8. Cut layered dough into four squares. Divide filling evenly (about 1 cup portions) into the center of each stack of squares. Fold one corner of the square into the middle (on top of the filling). Fold in the two sides, and roll the eggroll over so the folded parts are on the bottom.
  9. Place the rolls on a nonstick baking sheet, and bake for 15–20 minutes, or until brown and crisp and chicken is reheated. Serve immediately.
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