olive oil

Watermelon and Tomato Salad

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Watermelon and Tomato Salad
Cuisine American
Prep Time 20 minutes
Servings
Ingredients
Cuisine American
Prep Time 20 minutes
Servings
Ingredients
Instructions
  1. Arrange three tomato slices on each of four salad plates.
  2. Combine vinegar, oil, and basil in a bowl, and mix well.
  3. Add watermelon, and gently toss to coat evenly.
  4. Spoon watermelon over the tomatoes.
  5. Top with salt and pepper, and serve.
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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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Parmesan Green Beans

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Parmesan Green Beans
Cuisine American
Prep Time 5 minutes
Cook Time 8 minutes
Servings
Ingredients
Cuisine American
Prep Time 5 minutes
Cook Time 8 minutes
Servings
Ingredients
Instructions
  1. Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).
  2. Add onion, and continue to cook for about 5 minutes over medium heat until soft.
  3. Add green beans and chicken broth.  Bring to a boil and simmer for 2 minutes, until the beans are heated through.
  4. Sprinkle with parmesan cheese and pepper, and serve.
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Tuscan White Bean Dip

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Tuscan White Bean Dip
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. Combine ingredients, and serve with Dunkin' Veggies.
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Savory Brown Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Savory Brown Rice
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. In a 4-quart saucepan, warm olive oil over medium heat.  Add onion, mushrooms, and celery.  Cook and stir for 5–7 minutes, until all vegetables are soft, but not brown.
  2. Stir in the chicken broth, brown rice, parsley, salt, and pepper.  Cover.  Bring to a boil over high heat.
  3. Reduce heat to medium.  Cook according to brown rice package directions, about 5–10 minutes.  Drain off any excess liquid.  Fluff with a fork. Serve immediately.
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Parmesan Rice and Pasta Pilaf

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Parmesan Rice and Pasta Pilaf
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. In a large sauté pan, heat the oil.  Sauté vermicelli and onion until golden brown (for about 2–4 minutes) over medium-high heat.  Drain off oil.
  2. Add rice, chicken broth, water, pepper, and bay leaf.  Cover and simmer for 15–20 minutes.  Fluff with fork.  Cover and let stand for 5 minutes.  Remove bay leaf.
  3. Sprinkle with shredded parmesan cheese, and serve immediately.
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Couscous With Carrots, Walnuts, and Raisins

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Couscous With Carrots, Walnuts, and Raisins
Cuisine Indian, Middle Eastern
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Ingredients
Cuisine Indian, Middle Eastern
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Ingredients
Instructions
  1. In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown.
  2. Slowly add water, then raisins and carrots.  Cover.  Bring to a boil over high heat.
  3. Remove from the heat, and let stand for 10 minutes.
  4. Fluff with a fork.  Serve immediately.
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Roasted Beets With Orange Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Roasted Beets With Orange Sauce
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 450 °F.  Cover a baking sheet with aluminum foil for easy cleanup.
  2. In a medium bowl, toss the beets with the olive oil until well coated.
  3. Spread beets on baking sheet in a single layer.
  4. Bake 30–40 minutes.  When done, beets should be easily pierced with a sharp knife.
  5. While beets bake, grate the zest from the orange.  Place in a small bowl.  Cut the orange in half.  Squeeze the juice (about ½ cup) into the bowl with the orange zest. (Use a large spoon to press the inside of the orange to extract more juice.)  Add anise seeds (optional).  Set aside.
  6. When the beets are tender, return them to the tossing bowl.  Pour the juice mixture over the beets.  Mix well to coat, and serve.
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Grilled Romaine Lettuce With Caesar Dressing

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Grilled Romaine Lettuce With Caesar Dressing
Cuisine American
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
Cuisine American
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
Instructions
  1. Preheat grill pan on high temperature.
  2. Cube the bread.  Spread in a single layer on a foil-covered tray for a toaster oven or conventional oven.  Toast to a medium-brown color and crunchy texture.  Remove.  Allow to cool.
  3. Brush the cut side of each half of romaine lettuce with 1 teaspoon of olive oil.
  4. Place cut side down on a grill pan on the stovetop.  Cook just until grill marks appear and romaine is heated through, about 2–5 minutes.
  5. Place each romaine half on a large salad plate.  Top each with one-fourth of the bread cubes. Drizzle each with 1 teaspoon of light Caesar dressing.  Sprinkle each with 1 tablespoon of shredded parmesan cheese.  Garnish with eight tomato halves around each plate.
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Red Beans and Rice

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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