Recipes

Asparagus With Lemon Sauce

Published by on July 13, 2017 | Leave a response

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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Red Beans and Rice

Published by on July 13, 2017 | Leave a response

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Red Beans and Rice
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. Heat oil in a 12-inch sauté pan over medium heat.  Cook onion, stirring occasionally, for 5 minutes, until pieces begin to soften, but not brown.
  2. Meanwhile, dice green pepper into pieces about ¼ inch in size.  Tip:  Slice pepper lengthwise into ¼-inch strips.  Holding the strips together, cut crosswise in ¼-inch pieces.  Add green pepper to cooking onion.  Cover.  Cook for 5 minutes, stirring occasionally.
  3. While the green pepper and onion cook, mince the garlic.  Add garlic, cumin, and oregano to the sauté pan.  Cook and stir for 1 minute.
  4. Add broth and rice to sauté pan with green pepper and onion.  Stir well, cover, and simmer for 10 minutes.
  5. Meanwhile, drain beans and rinse thoroughly.
  6. Add beans to sauté pan.  Stir well.  Cover.  Simmer for 5 minutes to heat beans and blend flavors.
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Whole-Wheat Bow Tie Pasta With Puttanesca Sauce

Published by on July 13, 2017 | Leave a response

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Whole-Wheat Bow Tie Pasta With Puttanesca Sauce
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 12 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 12 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 10 minutes. Drain.
  3. Meanwhile, in a large nonstick pan, heat olive oil over medium heat.  Add onion.  Cook and stir for 5 minutes, until onion begins to soften.
  4. Add garlic, cayenne pepper, and anchovy paste.  Cook and stir another 5 minutes.
  5. Add chopped tomatoes, capers, and olives.  Cook and stir until heated through. 6 Divide pasta among four dinner plates (about 1½ cups each).  Spoon sauce over pasta.  Garnish with parsley if desired.
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Turkey Bolognese With Shell Pasta

Published by on July 13, 2017 | Leave a response

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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Pasta Caprese

Published by on July 13, 2017 | Leave a response

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Pasta Caprese
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 6 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 6 minutes
Servings
Ingredients
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 for the shortest recommended time, about 6 minutes.  (Whole-wheat pasta tends to fall apart if overcooked.)
  3. Reserve 1 cup of the cooking water and set aside.  Drain spaghetti.
  4. Add the spaghetti back into the pasta pot.  Toss with olive oil and just enough reserved water to coat well.
  5. Add the tomatoes, basil, mozzarella, and olives.  Toss gently until well mixed.
  6. Divide pasta evenly among four dinner plates (about 2¼ cups each).  Serve immediately. 
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Heavenly Chicken With Angel Hair Pasta

Published by on July 13, 2017 | Leave a response

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

Published by on July 11, 2017 | Leave a response

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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Classic Macaroni and Cheese

Published by on July 11, 2017 | Leave a response

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
Ingredients
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 40 minutes
Servings
Ingredients
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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Grilled Pork Tenderloin With Asian Sauce

Published by on July 11, 2017 | Leave a response

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Grilled Pork Tenderloin With Asian Sauce
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
Ingredients
Instructions
  1. Preheat grill or oven broiler (with rack 3 inches from heat source) on high temperature.
  2. Remove visible fat from tenderloin and discard.  Set tenderloin aside.
  3. Combine garlic, ginger, fish sauce, soy sauce, sugar, and sesame oil (optional) in a small dish.  Stir marinade until sugar dissolves.
  4. Brush tenderloins with marinade or pour one-third of the marinade evenly over the pork.  Place in oven or grill with lid closed.
  5. Every 5 minutes, turn over the tenderloin and add 1 tablespoon of additional marinade, until meat is fully cooked (to a minimum internal temperature of 160 °F). 
  6. Let stand for 5 minutes.
  7. Cut 12 slices, each about 1 inch thick.  Serve three slices (about 3 oz cooked weight) per serving.
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Baked Pork Chops

Published by on July 11, 2017 | Leave a response

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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