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turkey bolognese with shell pasta Prep time: Cook time: anise seed makes turkey taste like Italian sausage, with none of the saturated fat; the red wine and dried mushrooms make this a uniquely delicious dish 1½ C dry red wine (optional) ½ oz dried porcini mushrooms (optional) 1 C onion, chopped ½ C celery, rinsed and chopped 1 C carrots, rinsed and thinly sliced or shredded 1 Tbsp garlic, pressed or finely chopped (about 2–3 cloves) 1 Tbsp olive oil 12 oz 99 percent lean ground turkey 1 tsp anise seed ¼ tsp salt 8 oz medium shell pasta 4 Tbsp no-salt-added tomato paste ½ C shredded parmesan cheese 5 minutes 35 minutes 1 Optional step: Bring the wine to a boil in a medium saucepan. Break up the mushrooms, then stir them into the wine. Cover, reduce heat, and simmer for 20 minutes. 2 Finely chop the onion, celery, carrots, and garlic. Or you can coarsely chop them, place them in a food processor, and pulse until all vegetables are finely chopped. 3 In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. 4 While the water is heating up, warm the olive oil in a large nonstick pan over medium-high heat. Crumble in the ground turkey. Sprinkle with anise seed and salt. Cook for 5–10 minutes to brown, stirring occasionally. 5 Meanwhile, when the water comes to a boil, add pasta to boiling water. Cook according to package directions for the shortest recommended time, about 10–12 minutes. 6 Add vegetables to cooking turkey. Reduce heat to medium. Cook and stir 10 minutes until all vegetables are soft, but not browned. Add tomato paste, and simmer for an additional 5–10 minutes. (Continue to optional step 7 if including the optional ingredients; otherwise, skip to step 8.) continued on page 75 74 deliciously healthy dinners
turkey bolognese with shell pasta (continued) 7 Optional step: While the pasta and turkey mixture cooks, strain mushrooms, draining unabsorbed wine directly into the turkey mixture. Place mushrooms on a cutting board and chop finely, or place in food processor and pulse once or twice to more finely chop mushrooms. Stir mushrooms into turkey mixture. Simmer for 10–15 minutes to blend flavors. 8 Drain pasta. Add pasta to turkey mixture (the minimum internal temperature of cooked turkey should be 165 °F). Stir to blend well. 9 Divide pasta mixture evenly (about 2 cups each) among four dinner plates. Top each with 2 tablespoons of shredded parmesan cheese. main dishes pastas Tip: Serve with a side of sliced fresh tomatoes, cucumbers, and balsamic vinegar. yield: 4 servings serving size: about 2 C pasta each serving provides: calories 463 total fat 9 g saturated fat 3 g cholesterol 63 mg sodium 465 mg total fiber protein carbohydrates potassium 5 g 35 g 47 g 734 mg deliciously healthy dinners 75
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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
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
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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
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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 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
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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
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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
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124 deliciously healthy dinners
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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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