olive oil

Whole-Wheat Bow Tie Pasta With Puttanesca Sauce

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

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

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

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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Red Snapper Provencal

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Red Snapper Provencal
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Heat olive oil in a large, heavy-bottom sauté pan.
  2. Add fillets, and sauté over high heat for 4–5 minutes on each side or until each side is golden brown and the fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
  3. Remove fillets from the pan, cover to keep warm, and set aside.  Drain excess fat from pan, but do not clean.
  4. Add garlic to sauté pan, and cook for about 30 seconds, until it begins to soften.  Do not brown.
  5. Add chicken broth to the pan, and bring to a boil over high heat.  Add remaining ingredients, and return to a boil.  Lower heat and simmer for 5 minutes.
  6. Serve each fish fillet with ½ cup of sauce.
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Spanish-Style Shrimp Stew

Source: Deliciously Healthy Dinners
National Heart, Lung, and Blood Institute
https://healthyeating.nhlbi.nih.gov

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 Spanish-Style Shrimp Stew
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. Heat olive oil in a large sauté pan.  Add garlic and fennel, and cook on medium heat, stirring often, until the fennel pieces begin to soften, about 5–7 minutes.
  2. Add tomatoes, chicken broth, and potatoes, and bring to a boil.  Lower temperature to a gentle simmer, and cook until the potatoes begin to soften, about 10 minutes.
  3. Add shrimp, oregano, lemon juice, and basil, and mix gently.  Continue to simmer until the shrimp are pink and fully cooked, about 5 minutes (to a minimum internal temperature of 145 °F). 
  4. Add salt and pepper.
  5. Serve 1½ cups stew (each serving to include about six shrimp). 
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Beef Steak With Carrots and Mint

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Beef Steak With Carrots and Mint
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For salad:
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For salad:
Instructions
  1. For the steaks, preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. For the salad, combine all the ingredients in a bowl, and mix gently.  Marinate salad for at least 5–10 minutes to blend flavors before serving.  (Salad can be made up to 3 hours in advance and refrigerated.)
  3. Season the steaks with salt and pepper, and lightly coat with oil.
  4. Grill or broil 2–3 minutes on each side, or to your desired doneness (to a minimum internal temperature of 145 ºF).
  5. Remove from the heat and let cool for 5 minutes.
  6. Serve one 3-ounce steak with ½ cup salad on the side.
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Mediterranean Kabobs

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Print Recipe
 Mediterranean Kabobs
Course Main Dish
Cuisine Greek, Middle Eastern
Prep Time 15 minutes
Cook Time 10 minutes
Servings
Ingredients
For kabobs:
Course Main Dish
Cuisine Greek, Middle Eastern
Prep Time 15 minutes
Cook Time 10 minutes
Servings
Ingredients
For kabobs:
Instructions
  1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
  2. Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving).
  3. Mix the beef, chicken, onion, tomatoes, and red pepper cubes in one bowl of the marinade and let sit.  After 5 minutes, discard remaining marinade.
  4. Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers.
  5. Grill or broil on each of the four sides for 2–3 minutes or until completely cooked (to a minimum internal temperature of 145 °F for beef and 165 °F for chicken).  Spoon most of the second half of the marinade over the kebabs while cooking.
  6. Serve three skewers per serving.  Drizzle the remaining marinade on top of each kebab before serving (use only the marinade that did not touch the raw meat or chicken). 
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Turkey Club Burger

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Turkey Club Burger
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
For spread:
For toppings:
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
For spread:
For toppings:
Instructions
  1. Preheat oven broiler on high temperature (with the rack 3 inches from heat source) or grill on medium-high heat.
  2. To prepare burgers, combine ground turkey, scallions, pepper, and egg, and mix well.  Form into ½- to ¾-inch thick patties, and coat each lightly with olive oil.
  3. Broil or grill burgers for about 7–9 minutes on each side (to a minimum internal temperature of 160 °F). 
  4. Combine mayonnaise and mustard to make a spread.
  5. Assemble ¾ tablespoon spread, 1 ounce spinach or arugula, several slices of grilled portabella mushroom (optional), and one burger on each bun. 
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Italian Sausage Frittata

By: American Diabetes Association

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 Italian Sausage Frittata
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
  2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
  3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
  4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
  5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
  6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
Recipe Notes

See more at: http://www.diabetes.org/mfa-recipes/recipes/2015-10-italian-sausage-frittata.html#sthash.duyn5eMm.dpuf

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