Chicken Gumbo
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 15 minutes |
| Cook Time | 1 hour |
| Servings |
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Ingredients
- 1 teaspoon vegetable oil
- 1/4 cup flour
- 3 cups low-sodium chicken broth
- 1 1/2 lb. boneless, skinless chicken breast, cut into 1-inch strips
- 1 cup white potatoes (½ lb), cubed
- 1 cup onion, chopped
- 1 cup carrots (½ lb), coarsely chopped
- 1/4 cup celery, chopped
- 1/2 medium carrot, grated
- 4 cloves garlic, finely minced
- 2 stalks scallion, chopped
- 1 bay leaf
- 1/2 teaspoon thyme
- 1/2 teaspoon ground black pepper
- 2 teaspoon hot pepper (Jalapeno)
- 1 cup okra (½ lb), sliced into ½-inch pieces
Ingredients
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Instructions
- Add oil to a large pot, over medium heat.
- Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.
- Slowly add the chicken broth, stirring constantly with a whisk, and cook for 2 minutes. The mixture should not be lumpy.
- Add all ingredients except okra. Bring to a boil, then reduce heat and let simmer for 20 to 30 minutes.
- Add okra, and let cook for 15 to 20 more minutes.
- Remove bay leaf.
- Serve hot in a bowl or over rice.
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Veggie Spaghetti Sauce
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 15 minutes |
| Cook Time | 1 hour |
| Servings |
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Ingredients
- 2 tablespoons olive oil
- 2 small onions, chopped
- 3 cloves garlic, chopped
- 1 1/4 cups sliced zucchini
- 1 tablespoon dried oregano
- 1 tablespoon dried basil
- 1 can  (8 oz) no-salt-added tomato sauce
- 1 can (6 oz) no-salt-added tomato paste
- 2 medium tomatoes, chopped
- 1 cup water
Ingredients
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Instructions
- In a medium skillet, heat the olive oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
- Add remaining ingredients and simmer, covered, for 45 minutes. Serve over spaghetti.
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Banana-Nut Bread
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 10 minutes |
| Cook Time | 1 hour |
| Servings |
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Ingredients
- 1 cup mashed ripe bananas
- 1/3 cup low fat buttermilk
- 1/2 cup packed brown sugar
- 1/4 cup margarine
- 1 egg
- 2 cups sifted all-purpose flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 cup chopped pecans
Ingredients
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Instructions
- Preheat oven to 350 °F. Lightly oil a 9×5-inch loaf pan.
- Stir together mashed bananas and buttermilk; set aside.
- Cream brown sugar and margarine together until fluffy. Beat in egg. Add banana mixture; beat well.
- Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
- Stir in nuts, and turn into the prepared pan. Bake for 50 to 55 minutes, or until a toothpick inserted in the center comes out clean. Cool for 5 minutes in the pan. 7 Remove from pan and complete cooling on a wire rack before slicing.
- Bake for 50 to 55 minutes, or until a toothpick inserted in the center comes out clean. Cool for 5 minutes in the pan.
- Remove from pan and complete cooling on a wire rack before slicing.
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Rainbow Fruit Salad
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Servings |
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Ingredients
For honey orange sauce:
- 1/3 unsweetened orange juice
- 2 tablespoons lemon juice
- 1 1/2 tablespoons honey
- 1/4 teaspoon ground ginger
- Dash nutmeg
Ingredients
For honey orange sauce:
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Instructions
- Mix the fruit together in a large bowl.
- In a small bowl, combine all the ingredients for the honey orange sauce and mix well.
- Just before serving, pour the honey orange sauce over the fruit.
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Yosemite Chicken Stew and Dumplings
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 20 minutes |
| Cook Time | 1 1/2 hours |
| Servings |
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Ingredients
- 1 lb. boneless, skinless chicken breast, cut into 1-inch cubes
- 1/2 cup coarsely chopped onion
- 1 medium carrot, peeled and thinly sliced
- 1 stalk celery, thinly sliced
- 1/4 teaspoon salt
- Ground black pepper to taste
- 1 pinch ground cloves
- 1 bay leaf
- 3 cups water
- 1 teaspoon cornstarch
- 1 teaspoon dried basil
- 1 package (10 oz) frozen peas
For the dumplings:
- 1 cup yellow cornmeal
- 3/4 cup sifted all puurpose flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 cup low-fat (1Â percent) or fat-free milk
- 1 tablespoon vegetable oil
Ingredients
For the dumplings:
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Instructions
- To prepare the stew: Place chicken, onion, carrot, celery, salt, black pepper, cloves, bay leaf, and water in a large pot. Heat to boiling; cover and reduce heat to simmer. Cook for about 30 minutes, until chicken is tender.
- Remove chicken and vegetables from broth. Set aside.
- Strain broth and skim fat; measure and, if necessary, add water to make 3 cups liquid. Set aside 1 cup (see next step), and return the rest of the broth to the pot.
- Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid. Pour the mixture into the pot.
- Cook, stirring constantly, until the mixture comes to a boil and is thickened.
- Add the basil, peas, and reserved vegetables to the pot; stir to combine. Add chicken, and heat slowly to boiling while preparing cornmeal dumplings.
- To prepare the dumplings: Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl. In a separate bowl, mix together the milk and oil.
- Add milk mixture all at once to the dry ingredients; stir just enough to moisten the flour and evenly distribute the liquid. Dough will be soft.
- Drop by full tablespoons on top of the stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering, and steam for about 20 minutes.
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Scallop Kabobs
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Servings |
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Ingredients
Ingredients
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Instructions
- Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
- Parboil green peppers for 2 minutes.
- On eight metal or water-soaked wooden skewers, alternately thread the green peppers, scallops, and cherry tomatoes.
- Combine next five ingredients in a small bowl. Brush kabobs with wine/oil/lemon mixture.
- Grill or broil the kabobs for 15 minutes, turning and basting frequently. Serve two skewers per serving.
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Red Hot Fusilli
Source: Stay Young At Heart
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov
| Prep Time | 10 minutes |
| Cook Time | 45 minutes |
| Servings |
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Ingredients
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 4 cups ripe tomatoes, chopped
- 1 tablespoon fresh basil, chopped (or 1 tsp dried basil)
- 1 tablespoon oregano leaves, crushed (or 1 tsp dried oregano)
- 1/4 teaspoon salt
- Ground red pepper or cayenne pepper, to taste
- 1/2 lb. cooked chicken breasts, cut into ½-inch pieces
- 8 oz. uncooked fusilli pasta
- 1/4 cup freshly minced parsley
Ingredients
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Instructions
- Heat olive oil in a medium saucepan. Sauté garlic until golden.
- Add tomatoes and spices (except parsley). Cook, uncovered, over low heat for 15 minutes or until thickened, stirring frequently.
- Add chicken, and continue cooking for 15 minutes, until chicken is heated through and sauce is thick.
- Meanwhile, in a separate pot, cook pasta in unsalted water just until firm.
- To serve, spoon sauce over pasta, and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for the next days lunch.
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