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acknowledgments The National Heart, Lung, and Blood Institute (NHLBI) would like to give special thanks to those involved with the development of Keep the Beat Recipes: Deliciously Healthy <strong>Dinners</strong>. Recipes were developed by David Kamen, PC III /C.E.C., C.C.E., C.H.E., Chef/Instructor at the Culinary Institute of America, and Colleen Pierre, M.S., R.D., L.D.N., consultant and winner of a James Beard Foundation award in nutrition journalism. Recipe testing was conducted by Northern Illinois University Nutrition and Dietetics Program students and faculty and managed by Beverly Henry, Ph.D., R.D., Assistant Professor. Photographs were taken by Ben Fink Photography. The NHLBI nutrition staff who provided technical expertise and direction for the cookbook include Janet De Jesus, M.S., R.D., Karen Donato, S.M., R.D., and Darla Danford, D.Sc., M.P.H., R.D.
introduction n n n eating for health cooking a multicultural feast abbreviations deliciously healthy dinners vii
Page 1: keep the beat recipes deliciously
Page 5 and 6: contents from the NHLBI director...
Page 7 and 8: vegetarian main-dish meals.........
Page 9: from the NHLBI director Dear Friend
Page 13 and 14: cooking a multicultural feast Wheth
Page 15: main dishes n n n n n n beef poultr
Page 18 and 19: 4 deliciously healthy dinners
Page 20 and 21: greek-style flank steak with tangy
Page 23 and 24: mediterranean Prep time: 15 minutes
Page 25 and 26: oiled sirloin with spicy mustard an
Page 27 and 28: eef steak with light tomato mushroo
Page 29 and 30: japanese-style beef and noodle soup
Page 31 and 32: poultry • moroccan chicken stew w
Page 33 and 34: moroccan chicken stew with couscous
Page 35 and 36: thai-style chicken curry (continued
Page 37: chicken quesadillas with red and gr
Page 40 and 41: chicken and celery Prep time: 20 mi
Page 42 and 43: chicken picadillo Prep this zesty o
Page 44 and 45: asian-style Prep time: 15 minutes c
Page 46 and 47: cornbread-crusted Prep time: 20 min
Page 48 and 49: 34 deliciously healthy dinners
Page 50 and 51: turkey Prep time: 15 minutes mole C
Page 52 and 53: 20-minute chicken creole Prep time:
Page 55 and 56: grilled tuna with chickpea and spin
Page 57 and 58: spanish-style Prep time: 20 minutes
Page 59 and 60: aised cod with Prep time: 15 minute
Page 61 and 62:
aked red snapper with zesty tomato
Page 63 and 64:
ed snapper provencal Prep a crispy,
Page 65 and 66:
asian-style Prep time: 15 minutes s
Page 67 and 68:
fish veronique Prep time: 5 minutes
Page 69:
pork • pork mignons with french a
Page 72 and 73:
pork chops in warm cherry sauce the
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60 deliciously healthy dinners
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main-dish pastas • cold fusilli p
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cold fusilli pasta with summer vege
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otini with spicy red pepper and alm
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pasta caprese Prep use the ripest t
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heavenly chicken with angel hair pa
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turkey bolognese with shell pasta P
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lemon and garlic pasta with pan-sea
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classic macaroni and cheese Prep th
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vegetarian main-dish meals • tusc
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tuscan beans with tomatoes and oreg
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ed beans Prep time: 5 minutes and r
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corn and black bean Prep time: 20 m
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lentils with brown rice and kale (c
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occoli with asian tofu (continued)
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caribbean pink beans Prep time: Coo
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edamame Prep time: 20 minutes stew
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tofu stir-fry with spicy sauce (con
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vegetable side dishes • asparagus
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cauliflower with Prep time: Cook ti
Page 120 and 121:
Page 122 and 123:
Page 124 and 125:
autumn Prep time: 10 minutes salad
Page 126 and 127:
Page 128 and 129:
creamy squash soup with shredded ap
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Page 132 and 133:
quinoa with paprika and cumin Prep
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kasha with bell pepper confetti Pre
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sunshine Prep time: 5 minutes rice
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ingredient list In addition to fres
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appendix b. food preparation glossa
Page 147:
cutting chop cube dice To cut food
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frequently asked questions (FAQs) Q
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Calories Calorie-free: Less than 5
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appendix d. is it done yet? tempera
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Notes deliciously healthy dinners 1
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keep the beat recipes hungry for m
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