Dinners_Cookbook_508-compliant

cooking a multicultural feast
Whether you’re an experienced cook or you shy away from the kitchen, Keep the
Beat Recipes: Deliciously Healthy Dinners can help you prepare dishes that have
an American, Latino, Mediterranean, or Asian flair.
introduction
Aside from being healthy, the recipes also are reasonably quick and easy to
prepare. Most of the main-dish meals take no more than 40 minutes to prepare
and cook. Side dishes cook in 30 minutes or less. Some of the ingredients may
be new to you, such as fish sauce and rice vinegar (which are used in many Asian
dishes) and low-sodium products. You can find these and other ingredients in
most grocery stores. Try looking in the spice, ethnic, or health food section of
your local store. If you can't find products labeled "low-sodium," compare the
Nutrition Facts panels on available products to find the one with the lowest
amount of sodium. We also have suggested a select number of ingredient
substitutions in the appendix on page 136. For dishes that include fresh fruits,
vegetables, and herbs, consider buying produce at your local farmer’s market.
The recipes in this cookbook also are limited in fat, saturated fat, trans fat, cholesterol,
sodium, and calories. They use lean cuts of meat, poultry without the skin,
fish, beans, whole grains, fruits, vegetables, small amounts of vegetable oil, and
lots of herbs and spices for flavor. Most of all, these recipes are delicious. Try
them on a weeknight, weekend, or special occasion.
For more information on how to shop for, prepare, and serve healthy meals, see
the appendixes for tools such as:
• A list of heart healthy items to keep stocked in your kitchen
• A glossary of common cooking terms
• A “how to” guide for commonly asked cooking questions
• Temperature rules for cooking food safely
We hope you will enjoy the recipes in this cookbook.
deliciously healthy dinners
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