Dinners_Cookbook_508-compliant

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creamy squash soup with shredded apples Prep time: Cook time: 10 minutes 20 minutes this quick-to-fix soup is bursting with warm-you-up-flavor—serve with a crisp green salad and crusty whole-wheat bread 2 boxes (16 oz each) of frozen pureed winter (butternut) squash 2 medium apples (try Golden Delicious or Gala) 1 Tbsp olive oil ½ tsp pumpkin pie spice 2 cans (12 oz each) fat-free evaporated milk ¼ tsp salt 1 /8 tsp ground black pepper 1 Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5–10 minutes, until mostly thawed. 2 Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup. 3 Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes. 4 Stir in thawed squash and pumpkin pie spice. 5 Add the evaporated milk about ½ cup at a time, stirring after each addition. 6 Season with salt and pepper. 7 Cook and stir over high heat just until soup is about to boil. 8 Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice if desired, and serve. Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency. yield: 4 servings serving size: 1½ C soup each serving provides: calories 334 total fat 4 g saturated fat 1 g cholesterol 7 mg sodium 370 mg total fiber protein carbohydrates potassium 5 g 18 g 62 g 1,142 mg 114 deliciously healthy dinners
grain side dishes • couscous with carrots, walnuts, and raisins • quinoa with paprika and cumin • good-for-you cornbread • savory brown rice • kasha with bell pepper confetti • parmesan rice and pasta pilaf • pesto baked polenta • sunshine rice
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keep the beat recipes deliciously
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contents from the NHLBI director...
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vegetarian main-dish meals.........
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from the NHLBI director Dear Friend
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introduction n n n eating for healt
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cooking a multicultural feast Wheth
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main dishes n n n n n n beef poultr
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4 deliciously healthy dinners
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greek-style flank steak with tangy
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mediterranean Prep time: 15 minutes
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oiled sirloin with spicy mustard an
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eef steak with light tomato mushroo
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japanese-style beef and noodle soup
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poultry • moroccan chicken stew w
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moroccan chicken stew with couscous
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thai-style chicken curry (continued
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chicken quesadillas with red and gr
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chicken and celery Prep time: 20 mi
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chicken picadillo Prep this zesty o
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asian-style Prep time: 15 minutes c
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cornbread-crusted Prep time: 20 min
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turkey Prep time: 15 minutes mole C
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20-minute chicken creole Prep time:
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grilled tuna with chickpea and spin
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spanish-style Prep time: 20 minutes
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aised cod with Prep time: 15 minute
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aked red snapper with zesty tomato
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ed snapper provencal Prep a crispy,
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asian-style Prep time: 15 minutes s
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fish veronique Prep time: 5 minutes
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pork • pork mignons with french a
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pork chops in warm cherry sauce the
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Page 77 and 78: main-dish pastas • cold fusilli p
Page 79 and 80: cold fusilli pasta with summer vege
Page 81 and 82: otini with spicy red pepper and alm
Page 83 and 84: pasta caprese Prep use the ripest t
Page 85: heavenly chicken with angel hair pa
Page 88 and 89: turkey bolognese with shell pasta P
Page 90 and 91: lemon and garlic pasta with pan-sea
Page 92 and 93: classic macaroni and cheese Prep th
Page 95 and 96: vegetarian main-dish meals • tusc
Page 97 and 98: tuscan beans with tomatoes and oreg
Page 99 and 100: ed beans Prep time: 5 minutes and r
Page 101 and 102: corn and black bean Prep time: 20 m
Page 103 and 104: lentils with brown rice and kale (c
Page 105 and 106: occoli with asian tofu (continued)
Page 107 and 108: caribbean pink beans Prep time: Coo
Page 109 and 110: edamame Prep time: 20 minutes stew
Page 111: tofu stir-fry with spicy sauce (con
Page 115: vegetable side dishes • asparagus
Page 118 and 119: cauliflower with Prep time: Cook ti
Page 120 and 121: 106 deliciously healthy dinners
Page 124 and 125: autumn Prep time: 10 minutes salad
Page 132 and 133: quinoa with paprika and cumin Prep
Page 136 and 137: kasha with bell pepper confetti Pre
Page 140 and 141: sunshine Prep time: 5 minutes rice
Page 142 and 143: ingredient list In addition to fres
Page 145 and 146: appendix b. food preparation glossa
Page 147: cutting chop cube dice To cut food
Page 150 and 151: frequently asked questions (FAQs) Q
Page 152 and 153: Calories Calorie-free: Less than 5
Page 155 and 156: appendix d. is it done yet? tempera
Page 157 and 158: Notes deliciously healthy dinners 1
Page 159 and 160: keep the beat recipes hungry for m
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