Dinners_Cookbook_508-compliant

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frequently asked questions (FAQs) Question: What if I can’t find certain ingredients in my supermarket? Can I substitute other ingredients for them? Some recipes have ingredients that may not be available in every supermarket across the country or may cost more than you want to pay. Here are some suggestions for alternatives: Fish sauce: For 1 tablespoon of fish sauce, use ½ tablespoon anchovy paste (see below), ½ teaspoon soy sauce, and 1 teaspoon stock or broth. Hoisin sauce: For 1 tablespoon Hoisin sauce, substitute ½ tablespoon lite soy sauce, 1 teaspoon sugar, and ¼ teaspoon ground ginger. Mirin: Substitute any sweet white wine or a generic white wine with a pinch of sugar. Rice vinegar: Substitute white wine vinegar. Asian hot chili sauce: Substitute regular chili sauce. Green curry paste: For 1 tablespoon green curry paste, substitute ½ tablespoon yellow curry powder thinned with 1–2 teaspoons water. Ginger root: For 1 tablespoon fresh ginger root, substitute 1 teaspoon ginger powder. Fresh ginger root also can be stored in the freezer for up to 1 year and grated as needed. Anchovy paste: Use an equal amount of mashed canned anchovy fillets. Question: What is the meaning of all the different product nutrient label claims? One of the best ways to find heart healthy products is to check the food labels. Here are some terms to look for per labeled serving to find products lower in sodium, fat, cholesterol, and calories. Sodium Sodium-free: Less than 5 milligrams (mg) of sodium per serving Very low sodium: 35 mg or less of sodium per serving 136 deliciously healthy dinners
Low-sodium: 140 mg or less of sodium per serving Low-sodium meal: 140 mg or less of sodium per 3½ ounces Light (or lite) in sodium: At least 50 percent less sodium per serving than the regular version Reduced or less sodium: At least 25 percent less sodium per serving than the regular version Unsalted or no salt added: No salt added to the product during processing, but this is not necessarily a sodium-free food 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. Fat Fat-free: Less than ½ gram (g) of fat per serving Saturated fat-free: Less than ½ g of saturated fat and less than ½ g of trans fat per serving Low-saturated fat: 1 g or less of saturated fat and 15 percent or less calories from saturated fat per serving Low-fat: 3 g or less of fat per serving Reduced fat: At least 25 percent less fat per serving than the regular version Light in fat: Half the fat per serving (or less) than the regular version Cholesterol Cholesterol-free: Less than 2 milligrams (mg) cholesterol and less than 2 grams (g) of saturated fat per serving Low cholesterol: 20 mg or less cholesterol and less than 2 g of saturated fat per serving Reduced or less cholesterol: At least 25 percent less cholesterol than the regular version and less than 2 g of saturated fat per serving appendix c deliciously healthy dinners 137
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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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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
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 128 and 129: creamy squash soup with shredded ap
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 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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