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Cinnamon-Glazed Baby Carrots

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Cinnamon-Glazed Baby Carrots
Cuisine American
Prep Time 3 minutes
Cook Time 11 minutes
Servings
Ingredients
Cuisine American
Prep Time 3 minutes
Cook Time 11 minutes
Servings
Ingredients
Instructions
  1. Place the carrots in a small saucepan.  Add just enough water to barely cover the carrots. Cover.  Bring to a boil.  Reduce heat to medium.  Cook for 7–8 minutes, just until the carrots are easily pierced with a sharp knife.
  2. While the carrots are cooking, combine margarine, brown sugar, cinnamon, and salt in a small saucepan, and melt together over low heat (or put in a microwave-safe bowl and microwave for a few seconds on high power, until margarine is mostly melted).  Stir well to combine ingredients.
  3. Drain carrots, leaving them in the saucepan.  Pour cinnamon mixture over carrots.  Cook and stir over medium heat for 2–3 minutes, just until carrots are thoroughly coated and the glaze thickens slightly. Serve warm.
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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
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
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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Baby Spinach With Golden Raisins and Pine Nuts

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Baby Spinach With Golden Raisins and Pine Nuts
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. In a medium nonstick pan over high heat, cook and stir the pine nuts until they begin to brown lightly and smell toasted, but not burnt.  Set the pine nuts aside in another dish.
  2. Return the pan to the burner over medium-high heat.  Add ¼ cup water.  As it begins to boil, add a small handful of the spinach.  Cook and stir just until it begins to wilt.  Then push it to the side of the pan, and add another ¼ cup water and handful of spinach.  Continue until all the spinach has been cooked, adding the raisins with the last handful of spinach.
  3. Sprinkle with nutmeg and salt.  Cook and stir until all the spinach is wilted and the raisins are warm.
  4. Remove from heat.  Press out excess water.  Place 1 cup spinach and raisins in a serving bowl. Top with pine nuts.
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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
Ingredients
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
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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Turkey Bolognese With Shell Pasta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Turkey Bolognese With Shell Pasta
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 35 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 35 minutes
Servings
Ingredients
Instructions
  1. Optional step: Bring the wine to a boil in a medium saucepan.  Break up the mushrooms, then stir them into the wine.  Cover, reduce heat, and simmer for 20 minutes.
  2. Finely chop the onion, celery, carrots, and garlic.  Or you can coarsely chop them, place them in a food processor, and pulse until all vegetables are finely chopped.
  3. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  4. While the water is heating up, warm the olive oil in a large nonstick pan over medium-high heat.  Crumble in the ground turkey.  Sprinkle with anise seed and salt.  Cook for 5–10 minutes to brown, stirring occasionally.
  5. Meanwhile, when the water comes to a boil, add pasta to boiling water.  Cook according to package directions for the shortest recommended time, about 10–12 minutes.
  6. Add vegetables to cooking turkey.  Reduce heat to medium.  Cook and stir 10 minutes until all vegetables are soft, but not browned. And tomato paste, and simmer for an additional 5–10 minutes. (Continue to optional step 7 if including the optional ingredients; otherwise, skip to step 8.)
  7. Optional step: While the pasta and turkey mixture cooks, strain mushrooms, draining unabsorbed wine directly into the turkey mixture.  Place mushrooms on a cutting board and chop finely, or place in food processor and pulse once or twice to more finely chop mushrooms.  Stir mushrooms into turkey mixture.  Simmer for 10–15 minutes to blend flavors. 
  8. Drain pasta.  Add pasta to turkey mixture (the minimum internal temperature of cooked turkey should be 165 °F). Stir to blend well. 9 Divide pasta mixture evenly (about 2 cups each) among four dinner plates.  Top each with 2 tablespoons of shredded parmesan cheese. 
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Heavenly Chicken With Angel Hair Pasta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Heavenly Chicken With Angel Hair Pasta
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  2. While the water heats, chop onion, mince garlic, and cut broccoli into tiny florets.  Set aside.
  3. In a large nonstick pan, heat olive oil until very hot.  Add the chicken.  Cook and stir until lightly browned on both sides, about 5–8 minutes.  Place chicken on a clean plate, and cover to keep warm.
  4. Coat pan with cooking spray.  Over medium heat, cook and stir the onion for about 3 minutes.  Add the garlic and broccoli.  Cook and stir for 2 more minutes.
  5. Return the chicken to the pan.  Add entire jar of pasta sauce, cayenne pepper, and salt.  Gently mix to blend ingredients.  Cover.  Simmer until chicken and vegetables are warmed through, about 4 minutes.
  6. Drop pasta into boiling water.  Cook according to package directions for the shortest recommended time, about 2 minutes.  Drain.
  7. Divide pasta among four dinner plates (about 1 cup each).  Top each with one-fourth of the chicken and sauce mixture.  Serve immediately.
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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
Cuisine American, Italian
Prep Time 20 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine American, Italian
Prep Time 20 minutes
Cook Time 10 minutes
Servings
Ingredients
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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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
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
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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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
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
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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Grilled Tuna With Chickpea and Spinach Salad

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Grilled Tuna With Chickpea and Spinach Salad
Course Main Dish
Cuisine Seafood
Prep Time 25 minutes
Cook Time 20 minutes
Servings
Ingredients
For salad:
Course Main Dish
Cuisine Seafood
Prep Time 25 minutes
Cook Time 20 minutes
Servings
Ingredients
For salad:
Instructions
  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. Combine oil, garlic, lemon juice, and oregano, and brush over tuna steaks.  Marinate for 5–10 minutes.
  3. Meanwhile, combine all salad ingredients. (Salad can be made up to 2 hours in advance and refrigerated.)
  4. Grill or broil tuna on high heat for 3–4 minutes on each side until the flesh is opaque and separates easily with a fork (to a minimum internal temperature of 145 °F).
  5. Serve one tuna steak over 1 cup of mixed salad.
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