Under 500 Calories

Name: Wiki (Fast) Rice
Prep time: 10 min
Cook time: 15 min
Yield: 4
Ingredients: 1 tablespoon canola oil; 1 tablespoon fresh garlic, minced (about 3 cloves) (or 1 tsp dried); 1 teaspoon fresh ginger, minced (or ¼ tsp dried); 1 tablespoon scallions (green onions), rinsed and minced; 1/2 cup canned sliced water chestnuts, drained; 2 cups cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix) (Leftover Friendly); 2 cups cooked brown rice (Leftover Friendly); 1 tablespoon lite soy sauce; 1 teaspoon sesame oil

Wiki (Fast) Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Wiki (Fast) Rice

Cuisine

American

Prep Time

10 minutes

Cook Time

15 minutes

Servings

Ingredients

1 tablespoon canola oil
1 tablespoon fresh garlic, minced (about 3 cloves) (or 1 tsp dried)
1 teaspoon fresh ginger, minced (or ¼ tsp dried)
1 tablespoon scallions (green onions), rinsed and minced
1/2 cup canned sliced water chestnuts, drained
2 cups cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix) (Leftover Friendly)
2 cups cooked brown rice (Leftover Friendly)
1 tablespoon lite soy sauce
1 teaspoon sesame oil

Cuisine

American

Prep Time

10 minutes

Cook Time

15 minutes

Servings

Ingredients

1 tablespoon canola oil
1 tablespoon fresh garlic, minced (about 3 cloves) (or 1 tsp dried)
1 teaspoon fresh ginger, minced (or ¼ tsp dried)
1 tablespoon scallions (green onions), rinsed and minced
1/2 cup canned sliced water chestnuts, drained
2 cups cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix) (Leftover Friendly)
2 cups cooked brown rice (Leftover Friendly)
1 tablespoon lite soy sauce
1 teaspoon sesame oil

Instructions

Heat canola oil in a large wok or sauté pan over medium heat. Add garlic, ginger, and scallions, and cook until fragrant, about 1 minute.
Add water chestnuts, and continue to cook until they begin to soften, another 1–2 minutes.
Add vegetables, and toss until heated through, about 2–3 minutes (or up to 5 minutes for frozen vegetables).
Add rice, and continue to cook until hot, about 3–5 minutes.
Add soy sauce and sesame oil. Toss well, and serve.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Tangy Salsa

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Tangy Salsa

Cuisine

Mexican

Prep Time

10 minutes

Servings

Ingredients

1/2 cup jarred roasted red peppers, drained and diced (or substitute fresh roasted red peppers; see tip below) (Leftover Friendly)
1/2 cup no-salt-added diced tomatoes (or substitute 1 medium tomato, chopped)
1 small lime, peeled and cut into small chunks
1/4 teaspoon ground black pepper
1/4 teaspoon ground cumin
1 tablespoon fresh cilantro, rinsed and chopped (or substitute 1 tsp dried coriander)

Cuisine

Mexican

Prep Time

10 minutes

Servings

Ingredients

1/2 cup jarred roasted red peppers, drained and diced (or substitute fresh roasted red peppers; see tip below) (Leftover Friendly)
1/2 cup no-salt-added diced tomatoes (or substitute 1 medium tomato, chopped)
1 small lime, peeled and cut into small chunks
1/4 teaspoon ground black pepper
1/4 teaspoon ground cumin
1 tablespoon fresh cilantro, rinsed and chopped (or substitute 1 tsp dried coriander)

Instructions

Combine all ingredients, and toss well.
Best to allow 1–2 hours for flavors to settle before serving.

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Posted in Recipes, Snacks, Under 500 Calories

Watermelon and Tomato Salad

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Watermelon and Tomato Salad

Cuisine

American

Prep Time

20 minutes

Servings

Ingredients

2 large tomatoes, rinsed and cut into 6 slices each
2 tablespoons white balsamic vinegar (or substitute apple cider vinegar)
1 tablespoon olive oil
1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
4 cups diced watermelon, with seeds removed (about half a small melon, rinsed)
1/4 teaspoon salt
1/4 teaspoon ground black pepper

Cuisine

American

Prep Time

20 minutes

Servings

Ingredients

2 large tomatoes, rinsed and cut into 6 slices each
2 tablespoons white balsamic vinegar (or substitute apple cider vinegar)
1 tablespoon olive oil
1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
4 cups diced watermelon, with seeds removed (about half a small melon, rinsed)
1/4 teaspoon salt
1/4 teaspoon ground black pepper

Instructions

Arrange three tomato slices on each of four salad plates.
Combine vinegar, oil, and basil in a bowl, and mix well.
Add watermelon, and gently toss to coat evenly.
Spoon watermelon over the tomatoes.
Top with salt and pepper, and serve.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Super Quick Chunky Tomato Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Super Quick Chunky Tomato Sauce

Cuisine

Italian

Prep Time

5 minutes

Cook Time

15 minutes

Servings

Ingredients

2 teaspoons olive oil
1 teaspoon garlic, chopped (about 1 clove)
1 jar (12 oz) roasted red peppers, drained and diced (or substitute fresh roasted red peppers; see tip)
2 cans (14½ oz each) no-salt-added diced tomatoes
1 can (5½ oz) low-sodium tomato juice
1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1/4 teaspoon ground black pepper

Cuisine

Italian

Prep Time

5 minutes

Cook Time

15 minutes

Servings

Ingredients

2 teaspoons olive oil
1 teaspoon garlic, chopped (about 1 clove)
1 jar (12 oz) roasted red peppers, drained and diced (or substitute fresh roasted red peppers; see tip)
2 cans (14½ oz each) no-salt-added diced tomatoes
1 can (5½ oz) low-sodium tomato juice
1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1/4 teaspoon ground black pepper

Instructions

In a medium saucepan, heat olive oil and garlic over medium heat. Cook until soft, but not browned (for about 30 seconds).
Add diced red peppers, and continue to cook for 2–3 minutes, until the peppers begin to sizzle.
Add tomatoes, tomato juice, basil, and pepper. Bring to a boil. Simmer for 10 minutes, or until the sauce thickens slightly. (Sauce can be pureed for picky eaters.)
Use immediately. Or, refrigerate in a tightly sealed container for 3–5 days or freeze for 1–2 months.

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Posted in Dinner, Under 500 Calories

Parmesan Green Beans

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Parmesan Green Beans

Cuisine

American

Prep Time

5 minutes

Cook Time

8 minutes

Servings

Ingredients

1 tablespoon olive oil
1 teaspoon garlic, minced (about 1 clove) (or ¼ tsp garlic powder)
1 small onion, thinly sliced (about ½ C)
1 bag (16 oz) frozen green beans
1 cup low-sodium chicken broth
1/4 cup Grated Parmesan cheese
1/4 teaspoon ground black pepper

Cuisine

American

Prep Time

5 minutes

Cook Time

8 minutes

Servings

Ingredients

1 tablespoon olive oil
1 teaspoon garlic, minced (about 1 clove) (or ¼ tsp garlic powder)
1 small onion, thinly sliced (about ½ C)
1 bag (16 oz) frozen green beans
1 cup low-sodium chicken broth
1/4 cup Grated Parmesan cheese
1/4 teaspoon ground black pepper

Instructions

Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).
Add onion, and continue to cook for about 5 minutes over medium heat until soft.
Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.
Sprinkle with parmesan cheese and pepper, and serve.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Tuscan White Bean Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Tuscan White Bean Dip

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1 tablespoon olive oil
1 tablespoon garlic, chopped (about 3 cloves)
2 tablespoons onions, chopped
1 cup low-sodium cannellini beans, rinsed
1/4 cup low-sodium chicken broth
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 teaspoon fresh oregano, rinsed, dried, and chopped (or ¼ tsp dried)

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1 tablespoon olive oil
1 tablespoon garlic, chopped (about 3 cloves)
2 tablespoons onions, chopped
1 cup low-sodium cannellini beans, rinsed
1/4 cup low-sodium chicken broth
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 teaspoon fresh oregano, rinsed, dried, and chopped (or ¼ tsp dried)

Instructions

Combine ingredients, and serve with Dunkin' Veggies.

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Posted in Recipes, Snacks, Under 500 Calories

Zesty Tomato Soup

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Zesty Tomato Soup

Course

Main Dish

Cuisine

American

Prep Time

10 minutes

Cook Time

15 minutes

Servings

Ingredients

1 can (14½ oz) no-salt-added diced tomatoes
1 cup jarred roasted red peppers, drained (or substitute fresh roasted red peppers; see tip)
1 cup fat-free evaporated milk
1 teaspoon garlic powder
1/4 teaspoon ground black pepper
2 tablespoons fresh basil, rinsed and chopped (or 2 tsp dried)

Course

Main Dish

Cuisine

American

Prep Time

10 minutes

Cook Time

15 minutes

Servings

Ingredients

1 can (14½ oz) no-salt-added diced tomatoes
1 cup jarred roasted red peppers, drained (or substitute fresh roasted red peppers; see tip)
1 cup fat-free evaporated milk
1 teaspoon garlic powder
1/4 teaspoon ground black pepper
2 tablespoons fresh basil, rinsed and chopped (or 2 tsp dried)

Instructions

Combine tomatoes and red peppers in a blender or food processor. Puree until smooth.
Put tomato mixture in a medium saucepan, and bring to a boil over medium heat.
Add evaporated milk, garlic powder, and pepper. Return to a boil, and gently simmer for 5 minutes.
Add basil, and serve.
Optional step: Serve with whole-wheat croutons sprinkled on top (from Broccoli and Cheese).

Recipe Notes

Tip: To make roasted red peppers, see cooking instructions in Healthy Eating FAQs. Make extra to use in other Keep the Beat™ recipes.

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Posted in Dinner, Lunch, Recipes, Under 500 Calories

Low-Fat Blue Cheese Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Low-Fat Blue Cheese Dip

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1/4 cup reduced-fat blue cheese crumbles
1/4 cup fat free sour cream
2 tablespoons light mayonnaise

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1/4 cup reduced-fat blue cheese crumbles
1/4 cup fat free sour cream
2 tablespoons light mayonnaise

Instructions

Combine ingredients, and serve with Dunkin’ Veggies.

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Posted in Lunch, Recipes, Snacks, Under 500 Calories

Honey Mustard Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Honey Mustard Dip

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1/4 cup honey
2 tablespoons brown mustard
2 tablespoons fat-free evaporated milk
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

1/4 cup honey
2 tablespoons brown mustard
2 tablespoons fat-free evaporated milk
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 tablespoon fresh chives, rinsed, dried, and chopped (or 1 tsp dried)

Instructions

Combine ingredients, and serve with Dunkin’ Veggies.

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Posted in Recipes, Snacks, Under 500 Calories

Dunkin’ Veggies

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Dunkin' Veggies

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

5 cups assorted raw vegetables, rinsed and cut into bite-sized pieces as needed—such as baby carrots, celery sticks, broccoli florets, cauliflower florets, or cherry tomatoes

Cuisine

American

Prep Time

10 minutes

Servings

Ingredients

5 cups assorted raw vegetables, rinsed and cut into bite-sized pieces as needed—such as baby carrots, celery sticks, broccoli florets, cauliflower florets, or cherry tomatoes

Instructions

Arrange vegetables on a platter, and serve with choice of dip. For dip suggestions, see Low-Fat Blue Cheese Dip, Honey Mustard Dip, and Tuscan White Bean Dip.

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Posted in Lunch, Recipes, Snacks, Under 500 Calories

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