Dinners_Cookbook_508-compliant

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20-minute chicken creole Prep time: Cook time: 15 minutes 20 minutes this quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce 12 oz boneless, skinless chicken breast, cut into thin strips 1 C canned whole peeled tomatoes, chopped 1 C chili sauce (look for lowest sodium version) 1½ C 1½ C ¼ C green bell pepper, rinsed and chopped celery, rinsed and chopped onion, chopped 1 Tbsp garlic, minced (about 2–3 cloves) 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried) 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) ¼ tsp ¼ tsp crushed red pepper salt Cooking spray 1 Spray sauté pan with cooking spray. Preheat over high heat. 2 Cook chicken in hot sauté pan, stirring for 3–5 minutes. Reduce heat. 3 Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to a boil over high heat, and then reduce heat to simmer. 4 Simmer, covered, for 10 minutes. Tip: Delicious served over rice. yield: 4 servings serving size: 1½ C each serving provides: calories 274 total fat 5 g saturated fat 1 g cholesterol 73 mg sodium 383 mg total fiber protein carbohydrates potassium 4 g 30 g 30 g 944 mg 38 deliciously healthy dinners
seafood • grilled tuna with chickpea and spinach salad • baja-style salmon tacos • spanish-style shrimp stew • braised cod with leeks • baked red snapper with zesty tomato sauce • teriyaki-glazed salmon with stir-fried vegetables • red snapper provencal • asian-style steamed salmon • baked salmon dijon • fish veronique
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 and 10: from the NHLBI director Dear Friend
Page 11 and 12: introduction n n n eating for healt
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 50 and 51: turkey Prep time: 15 minutes mole C
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
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
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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
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106 deliciously healthy dinners
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autumn Prep time: 10 minutes salad
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creamy squash soup with shredded ap
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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
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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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