Italian

Minestrone Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Minestrone Soup
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Instructions
  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion, and celery and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
  4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.
  5. Add uncooked spaghetti and simmer 2-3 minutes only. Serve warm.
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Meatball Soup

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Meatball Soup
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 1/2 hours
Servings
Ingredients
For soup:
Course Main Dish
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 1/2 hours
Servings
Ingredients
For soup:
Instructions
  1. In a large stock pot, combine water, annato, bay leaf, ½ chopped onion, green pepper, and ½ teaspoon of mint. Bring to a boil.
  2. Meanwhile, prepare the meatballs: In a bowl, combine chicken and beef, the other half chopped onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form into 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
  3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes.
  4. Serve warm, garnished with cilantro and the rest of the mint.
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Veggie Spaghetti Sauce

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Veggie Spaghetti Sauce
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Cuisine Italian
Prep Time 15 minutes
Cook Time 1 hour
Servings
Ingredients
Instructions
  1. In a medium skillet, heat the olive oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
  2. Add remaining ingredients and simmer, covered, for 45 minutes. Serve over spaghetti.
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Red Hot Fusilli

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Red Hot Fusilli
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Heat olive oil in a medium saucepan. Sauté garlic until golden.
  2. Add tomatoes and spices (except parsley). Cook, uncovered, over low heat for 15 minutes or until thickened, stirring frequently.
  3. Add chicken, and continue cooking for 15 minutes, until chicken is heated through and sauce is thick.
  4. Meanwhile, in a separate pot, cook pasta in unsalted water just until firm.
  5. 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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Chicken Marsala

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Chicken Marsala
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 45 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Mix together black pepper, salt, and flour. Coat chicken breasts with seasoned flour.
  2. In a large skillet, heat the olive oil. Place chicken breasts in the skillet and brown on both sides. Then remove chicken from skillet and set aside.
  3. To the skillet, add wine and stir until the wine is heated. Add lemon juice, chicken stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes, until the sauce is partially reduced.
  4. Return the browned chicken breasts to the skillet. Spoon the sauce over the chicken, then cover and cook for about 5-10 minutes or until chicken is done.
  5. Serve sauce over chicken. Garnish with chopped parsley.
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Bruschetta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Mexican Lasagna

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Print Recipe
 Mexican Lasagna
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Course Main Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
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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Turkey and Beef Meatballs With Whole-Wheat Spaghetti

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Print Recipe
 Turkey and Beef Meatballs With Whole-Wheat Spaghetti
Course Main Dish
Cuisine Italian
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
For turkey meatballs:
For beef meatballs:
Course Main Dish
Cuisine Italian
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
For turkey meatballs:
For beef meatballs:
Instructions
  1. Preheat oven to 400 ºF.
  2. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.
  3. Add pasta, and cook according to package directions.  Drain.
  4. Meanwhile, combine ingredients for the turkey and beef meatballs in separate bowls, and mix well.  Measure 1½ tablespoons of turkey mixture and roll in hand to form a ball; then place the meatball on a nonstick baking sheet.  Repeat, and follow same instruction for beef mixture, until eight turkey and eight beef meatballs are made.
  5. Bake meatballs on a nonstick baking sheet for 10 minutes (to a minimal internal temperature of 165 °F).
  6. Warm sauce, if necessary.
  7. Serve four meatballs, ¾ cup hot pasta, ½ cup sauce, 1 teaspoon cheese, and a pinch of basil per portion.
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Super Quick Chunky Tomato Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Super Quick Chunky Tomato Sauce
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. In a medium saucepan, heat olive oil and garlic over medium heat. Cook until soft, but not browned (for about 30 seconds).
  2. Add diced red peppers, and continue to cook for 2–3 minutes, until the peppers begin to sizzle.
  3. 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.)
  4. Use immediately. Or, refrigerate in a tightly sealed container for 3–5 days or freeze for 1–2 months.
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Pesto Baked Polenta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Pesto Baked Polenta
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Fill a 4-quart saucepan with 3 cups water; add salt and pepper.  Cover.  Bring to a boil over high heat.
  2. When water boils, reduce heat to medium.  Using a whisk or rubber spatula, quickly stir in cornmeal (polenta), cheese, and pesto sauce.  Continue stirring until well blended and thick, about 1 minute.
  3. Remove from heat.  Pour the cornmeal mixture into an 8-inch pie pan or oven-safe dish.  Spread evenly with the back of a spoon.  Let stand until firm, about 5 minutes.
  4. Preheat oven to 400 °F.  Bake polenta until heated through, about 10 minutes.  Remove from oven.
  5. Cut into eight wedges.  Serve hot.
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