keep the beatTM

recipes

deliciouslyhealthy familymeals

keep the beatTM

recipes

deliciously 

healthy family meals

NIH Publication No. 10-7531

December 2010

TM Keep the Beat is a trademark of the U.S. Department of Health and Human Services (HHS).

® We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of HHS.

	deliciously healthy family meals	 i

contents

from the NHLBI director........................................v

acknowledgments............................................... vi

introduction ........................................................vii

main-dish meals...................................................1

crunchy chicken fingers with tangy dipping sauce..............3

baked pork chops with apple cranberry sauce....................4

garden turkey meatloaf.....................................................5

empañapita......................................................................7

shepherd’s pie ..................................................................8

make-your-own turkey burger ...........................................9

baked eggrolls................................................................11

hawaiian huli huli chicken...............................................13

sweet-and-sour chicken ..................................................14

“fried” rice and chicken..................................................15

asian-style chicken wraps................................................16

mexican lasagna.............................................................19

pasta dishes.......................................................21

buttons and bows pasta .................................................23

turkey and beef meatballs with whole-wheat spaghetti ...25

mediterranean pork penne..............................................26

bowtie pasta with chicken, broccoli, and feta ..................27

pasta primavera..............................................................29
ii	 deliciously healthy family meals

lunch/brunch......................................................31

red, white, and green grilled cheese ................................33

pita pizzas......................................................................35

baked french toast fritters with apples and bananas........36

tuna and avocado cobb salad .........................................37

oatmeal pecan waffles (or pancakes)...............................39

vegetable side dishes .........................................41

watermelon and tomato salad ........................................43

dunkin’ veggies and dips................................................44

broccoli and cheese ........................................................47

zesty tomato soup ..........................................................49

tangy salsa.....................................................................51

parmesan green beans ...................................................52

spinach and corn pancakes.............................................53

super quick chunky tomato sauce ...................................54

grain side dishes ................................................55

roasted red pepper and toasted orzo...............................56

wow-y maui pasta salad.................................................57

quinoa-stuffed tomatoes.................................................58

wiki (fast) rice.................................................................61

orange couscous with almonds, raisins, and mint.............62

snacks ...............................................................63

bruschetta......................................................................65

peanut butter hummus...................................................66

grapesicles.....................................................................67

southwestern beef roll-ups .............................................69
	deliciously healthy family meals	 iii

celery with cream cheese mousse....................................70

turkey pinwheels ............................................................71

fruit skewers with yogurt dip...........................................73

make-your-own snack mix ..............................................75

appendix A. general cookbook resources.............77

about We Can!® ............................................................78

guide to recipe symbols..................................................80

side dish recommendations.............................................83

appendix B. resources for parents .......................85

what can my family and I do to encourage a

healthy weight?............................................................86

We Can! parent tips: making healthier food choices.......

how much should I feed my child? ..................................92

chefs in training: getting children involved 

the kitchen ...................................................................93

appendix C. resources for children ......................95

a food guide for children ................................................96

a cooking terms guide ....................................................98

appendix D. cooking resources..........................101

guide to common cooking measurements .....................102

basic cooking instructions.............................................103

frequently asked questions (FAQs).................................106

temperature rules for safe cooking................................110

keeping your kitchen safe .............................................111

	deliciously healthy family meals	 v

from the NHLBI director

Dear Friends:

With everyone’s busy schedules, how can you find time each day for the 

whole family to be together? Try spending family time in the kitchen, 

preparing healthy meals, and teaching your children to build lifelong 

healthy eating habits.

The National Heart, Lung, and Blood Institute (NHLBI) is pleased to 

present this new Keep the BeatTM cookbook to help busy parents who 

want to make meal preparation a family affair. Keep the BeatTM Recipes: 

Deliciously Healthy Family Meals features delicious, heart healthy recipes, 

just like NHLBI’s Keep the BeatTM Recipes: Deliciously Healthy Dinners. 

The cookbook showcases new dishes that were created especially for the 

NHLBI by a Culinary Institute of America-trained chef/instructor and father 

of two. We even tested the recipes with parents and school-aged children 

to make sure they liked them. 

The cookbook also provides tips for involving children in meal preparation. 

The appendix is loaded with information on meal planning, cooking, and 

nutrition for families and children.

Keep the BeatTM Recipes: Deliciously Healthy Family Meals was developed in 

partnership with the NIH's We Can!® (Ways to Enhance Children’s Activity & 

Nutrition) program—a national education program to help children stay at a 

healthy weight. For more information on both Keep the BeatTM healthy eating 

and We Can!, see “Hungry for More?” (Resources) on the inside back cover.

I hope you enjoy preparing and eating these meals with your family!

Best wishes,

[Signed December 2010]

Susan B. Shurin, M.D.

Acting Director

National Heart, Lung, and Blood Institute
acknowledgments

The National Heart, Lung, and Blood Institute (NHLBI) would like to 

give special thanks to those involved with the development of Keep 

the BeatTM Recipes: Deliciously Healthy Family Meals.

Recipes were developed by David Kamen, PClll/C.E.C., C.C.E., C.H.E., 

Chef/Instructor at the Culinary Institute of America.

Recipe testing was conducted by Northern Illinois University (NIU) 

Nutrition and Dietetics and Program students and faculty and managed by Beverly Henry, Ph.D., R.D., Associate Professor. Recipes were 

sampled by school children at NIU Child Development Laboratory, 

Paul T. Wright Elementary School, and Malta Elementary School.

Food photographs were taken by Ben Fink Photography.

The NHLBI staff who provided technical expertise and direction for 

the cookbook include Karen Donato, S.M., Janet de Jesus, M.S., R.D., 

Melinda Kelley, Ph.D., and Melissa McGowan, M.H.S., CHES.
introduction •	 eat in good health

•	 growing healthy children

•	 abbreviations
viii	 deliciously healthy family meals

introduction

Do you feel challenged to serve your family healthy meals each day? Nutritious 

food doesn’t have to be bland or take a long time to prepare. You can prepare 

healthy recipes that taste great—and that your children will love. Keep the BeatTM

Recipes: Deliciously Healthy Family Meals dishes up all that and more. With 

kid-tested recipes, such as Southwestern Beef Roll-Ups, Hawaiian Huli Huli 

Chicken, and Mexican Lasagna, these meals are sure to be winners on your table. 

Keep the BeatTM Recipes: Deliciously Healthy Family Meals contains more than 

40 recipes that are quick, simple, and taste great. The recipes were created for 

the National Heart, Lung, and Blood Institute (NHLBI) by a Culinary Institute of 

America-trained chef/instructor and father of two. The cookbook features:

• Deliciously healthy entrees, side dishes, and snacks that appeal to both 

children and adults 

• Recipes that are budget friendly, multicultural, and relatively quick and easy 

for busy families to make 

• Symbols that help identify types of recipes, such as “leftover friendly”

• Tips to show children how to prepare recipes with the help of parents and 

caregivers

eat in good health

Eating healthfully and being physically active are two ways to help lower your risk 

and your children’s risk of heart disease and other conditions. And it has been 

shown that eating and physical activity habits are formed early in life.

One way to eat a healthy diet is to choose a variety of foods. Variety matters, 

because no food has all of the nutrients that your heart and the rest of your body 

need. A healthy eating plan is one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free and low-fat milk and 

milk products

• Includes lean meat, poultry, fish, beans, eggs, and nuts

• Is low in saturated fat, trans fat, cholesterol, sodium, and added sugars
	deliciously healthy family meals	 ix

introduction

Also, think about what your family drinks. Choose water, fat-free or low-fat milk, 

and low- or no-calorie beverages as a substitute for regular, sweetened beverages. If you have a family member who is lactose intolerant, lactose-free fat-free 

and low-fat milk are good options.

The recipes in this cookbook were created to fit into your family’s healthy eating 

plan. They use lean cuts of meat, poultry without the skin, fish, beans, whole 

grains, fruits, vegetables, and small amounts of vegetable oil—plus lots of herbs 

and spices for flavor. Most of all, these recipes offer a delicious way for your 

family to eat together.

growing healthy children

Keep the BeatTM Recipes: Deliciously Healthy Family Meals was developed jointly 

with the National Institutes of Health (NIH) We Can!® program. We Can! (Ways 

to Enhance Children’s Activity & Nutrition) is a national education program 

designed to give parents, caregivers, and entire communities a way to help 

children stay at a healthy weight. The NIH and the NHLBI recognize that children’s 

adoption of healthy food habits at a young age can help them maintain a healthy 

weight throughout life.

As parents, you can do a lot to help your children learn healthy eating habits and 

help them maintain a healthy weight. Research shows that introducing fruits, 

vegetables, whole grains, and other healthier foods in the early years increases 

the chance that children will like these foods. Involving children in cooking and 

meal preparation can motivate them to try new, healthy foods—and is a good 

way to spend time together as a family. The following tips can help you encourage and support your children’s healthier food habits:

• Set a good example.

• Go food shopping together, and ask your children to choose healthier foods 

they want to try.

• Offer a variety of foods, particularly “GO foods” (foods lowest in calories and 

fat, and most “nutrient dense”; for more information, see page 91).

• Encourage children to try new foods from each food group.

• Offer the same foods to everyone in the family (don’t be a “short order cook”).

• Help your children learn to recognize when they’ve had enough.
x	 deliciously healthy family meals

• Make mealtime family time.

• Make healthier food fun to help your child be excited to eat it.

• Provide fruits and vegetables for snacks.

For more information on each of these tips and other food and nutrition 

information for children, see “Hungry for More?” (Resources) on the inside 

back cover. 

The appendixes in this cookbook also feature helpful resources on healthy 

cooking for busy families, including:

• Time-saving tips for busy families

• Guidance on how much children should eat daily

• Hints on getting your children involved in the kitchen

• Common cooking measurements and equivalents

• Frequently asked questions

Enjoy a Keep the BeatTM recipe with your family today, and eat in good health!
abbreviations

Recipes use the following abbreviations:

C ..................................................cup

lb .............................................pound

oz ............................................. ounce

pkg .......................................package

pt .................................................pint

qt ............................................. quart

Tbsp ..................................tablespoon

tsp ...................................... teaspoon

Nutrient lists use the following abbreviations:

g ................................................gram

mg ...................................... milligram

guide to recipe symbols

HEALTHIER

CLAS SICS

Healthier Classics

Classic favorites that are made healthier by reducing fat, calories, 

and/or sodium. Healthier classics also could have more vegetables 

or whole grains added than original versions.

Leftover Friendly

Recipes that use leftover ingredients to help save cooking time.

Chefs in Training

Tips for getting children involved in meal preparation.

HEALTHY EATING

T W O WAYS

Healthy Eating Two Ways

Simple tips to serve a recipe two ways to please picky eaters and 

other family members.

main-dish meals •	 crunchy chicken fingers

with tangy dipping sauce

•	 baked pork chops with

apple cranberry sauce

•	 garden turkey meatloaf

•	 empañapita

•	 shepherd’s pie

•	 make-your-own turkey

burger

•	 baked eggrolls

•	 hawaiian huli huli chicken

•	 sweet-and-sour chicken

•	 “fried” rice and chicken

•	 asian-style chicken wraps

•	 mexican lasagna

	deliciously healthy family meals	 3

crunchy chicken fingers 

with tangy dipping sauce main-dish meals

HEALTHIER

CLAS SICS

try this family classic, made healthier with baked chicken and a yummy dipping sauce

For chicken:

1⁄2 tsp reduced-sodium crab seasoning 

(or substitute 1⁄4 tsp paprika 

and 1⁄4 tsp garlic powder for a 

sodium-free alternative)

1⁄4 tsp ground black pepper

1 Tbsp whole-wheat flour

12 oz boneless, skinless, chicken 

breast, cut into 12 strips

2 Tbsp fat-free (skim) milk 

1 egg white (or substitute 2 Tbsp 

egg white substitute)

3 C cornflake cereal, crushed

For sauce:

1⁄4 C ketchup

1⁄4 C 100 percent orange juice

1⁄4 C balsamic vinegar

2 Tbsp honey

2 tsp deli mustard

1 tsp Worcestershire sauce

1.	 Preheat oven to 400 oF.

2.	 Mix crab seasoning, pepper, and flour in a bowl.

3.	 Add chicken strips, and toss well to coat evenly.

4.	 Combine milk and egg white in a separate bowl, and mix

well. Pour over seasoned chicken, and toss wel

5.	 Place crushed cornflakes in a separate bowl. Dip ea

chicken strip into the cornflakes, and coat well. Place stri

on a nonstick baking sheet. (Discard any leftover cornfla

mixture.)

6.	 Bake chicken strips for 10–12 minutes (to a minimum

internal temperature of 165 oF).

7.	 Meanwhile, prepare the sauce by combining all ingredients

and mixing well.

8.	 Serve three chicken strips with 1⁄4 cup dipping sauce.

Younger children can crush the cornflakes. Older children 

can dredge the chicken through the coating and mix the 

tangy sauce.

prep time: 

10 minutes

cook time: 

12 minutes

yield: 

4 servings

serving size: 

3 chicken strips, 1⁄4 C sauce

each serving provides:

calories 248

total fat 2 g

saturated fat 1 g

cholesterol 47 mg

sodium 422 mg

total fiber 1 g

protein 20 g

carbohydrates 36 g

potassium 303 mg

vitamin A 4%

vitamin C 16%

calcium 6%

iron 4%

Percent Daily Values are based on a 2,000 calorie diet.
4	 deliciously healthy family meals

baked pork chops with apple cranberry sauce

a wonderful fruit sauce adds the perfect touch to these pork chops—try serving 

with a side of brown rice and steamed broccoli

For pork chops:

4 boneless pork chops (about 

3 oz each)

1⁄4 tsp ground black pepper

1 medium orange, rinsed, for 1⁄4 tsp 

zest (use a grater to take a thin 

layer of skin off the orange; save 

the orange for garnish)

1⁄2 Tbsp olive oil

For sauce:

1⁄4 C low-sodium chicken broth

1 medium apple, peeled and grated 

(about 1 C) (use a grater to make 

thin layers of apple)

1⁄2 cinnamon stick (or 1/8 tsp ground 

cinnamon)

1 bay leaf

1⁄2 C dried cranberries (or substitute 

raisins)

1⁄2 C 100 percent orange juice

1.	 Preheat oven to 350 oF.

2.	 Season pork chops with pepper and orange zest.

3.	 In a large sauté pan, heat olive oil over medium heat. Add po

chops, and cook until browned on one side, about 2 minutes. Tu

over and brown the second side, an additional 2 minutes. Remo

pork chops from the pan, place them on a nonstick baking sheet, and

put in the oven to cook for an additional 10 minutes (to a minimum

internal temperature of 160 °F).

4.	 Add chicken broth to the sauté pan and stir to loosen the flavorful

brown bits. Set aside for late

5.	 Meanwhile, place grated apples, cinnamon stick, and bay leaf in a

small saucepan. Cook over medium heat until the apples begin 

soften.

6.	 Add cranberries, orange juice, and saved broth with flavorful brown

bits. Bring to a boil, and then lower to a gentle simmer. Simmer

up to 10 minutes, or until the cranberries are plump and the apples

are tender. Remove the cinnamon stic

7.	 Peel the orange used for the zest, and cut it into eight sections for garnish.

8.	 Serve one pork chop with 1⁄4 cup of sauce and two orange segments.

HEALTHY EATING

T W O WAYS

If your children would prefer it without the sauce on top, 

serve a plain pork chop with separate sides of unsweetened 

applesauce, dried cranberries, and orange segments.

prep time:

10 minutes

cook time:

30 minutes

yield: 

4 servings

serving size: 

1 pork chop, 1⁄4 C sauce, 

2 orange segments

each serving provides:

calories 232

total fat 7 g

saturated fat 2 g

cholesterol 50 mg

sodium 42 mg

total fiber 2 g

protein 18 g

carbohydrates 25 g

potassium 384 mg

vitamin A 2% 

vitamin C 60%

calcium 4%

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 5

garden turkey meatloaf

 main-dish meals

HEALTHIER

CLAS SICS

this classic family favorite is made healthier with lean ground turkey 

and colorful garden vegetables

For meatloaf:

2 C assorted vegetables, chopped—

such as mushrooms, zucchini, red 

bell peppers, or spinach (Leftover 

Friendly)

12 oz 99 percent lean ground turkey

1⁄2 C whole-wheat breadcrumbs (or 

substitute regular breadcrumbs)

1⁄4 C fat-free evaporated milk*

1⁄4 tsp ground black pepper

2 Tbsp ketchup

1 Tbsp fresh chives, rinsed, dried, and 

chopped (or 1 tsp dried)

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

Nonstick cooking spray

For glaze:

1 Tbsp ketchup

1 Tbsp honey

1 Tbsp Dijon mustard

1.	 Preheat oven to 350 oF.

2.	 Steam or lightly sauté the assortment of vegetables.

3.	 Combine vegetables and the rest of the meatloaf

ingredients in a large bowl. Mix well. Spray a loaf

with cooking spray, and spread meatloaf mixture evenly in

the pan.

4.	 Combine all ingredients for glaze. Brush glaze on top 

the meatloaf.

5.	 Bake meatloaf in the oven for 45–50 minutes (to a

minimum internal temperature of 165 oF).

6.	 Let stand for 5 minutes before cutting into eight even slices.

7.	 Serve two slices on each plate.

Tip: For picky eaters, try chopping vegetables in a food processer 

to make them smaller (and “hidden”).

* Evaporated milk can be kept tightly sealed in the refrigerator for 

up to 3 days. Search the Keep the BeatTM: Deliciously Healthy 

Eating Web site (http://hin.nhlbi.nih.gov/healthyeating) for other 

recipes using evaporated milk.

If you don’t have leftover cooked vegetables, see basic 

cooking instructions in appendix D (page 103).

prep time:

10 minutes

cook time:

50–55 minutes

yield: 

4 servings

serving size: 

2 slices meatloaf

each serving provides:

calories 180

total fat 2 g

saturated fat 0 g

cholesterol 34 mg

sodium 368 mg

total fiber 2 g

protein 25 g

carbohydrates 17 g

potassium 406 mg

vitamin A 50%

vitamin C 15%

calcium 10%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 7

 main-dish meals

empañapita

similar to a Spanish empañada, this empaña“pita” uses pita bread for the shell

2 (61⁄2-inch) whole-wheat pitas

1 C Tangy Salsa (see recipe on 

page 51)

For filling:

2 C canned low-sodium black beans, 

rinsed

2 C frozen broccoli, corn, and pepper 

vegetable mix, thawed (Leftover 

Friendly)

2 C grilled boneless, skinless chicken 

breast, diced (about 4 small 

breasts)

1⁄2 C shredded low-moisture part-skim 

mozzarella cheese

1 Tbsp fresh cilantro, rinsed, dried, and 

chopped (or substitute 1 tsp dried 

coriander)

2 Tbsp scallions (green onions), rinsed 

and chopped (or substitute 

red onions)

1.	 Preheat oven to 400 oF.

2.	 Combine beans, vegetables, chicken, cheese, and

seasonings. Mix wel

3.	 Cut pitas in half, and open the pockets. Divide filling even

between the four halves (about 11⁄2 cups each).

4.	 Place pitas on a nonstick baking sheet, and bake for about

10 minutes until the filling is hot, cheese melts, and chicken

is reheated.

5.	 Serve each empañapita with 1⁄4 cup of Tangy Salsa.

Note: If you can’t find beans labeled “low sodium,” compare the 

Nutrition Facts panels to find the beans with the lowest amount of 

sodium. Rinsing can help reduce sodium levels further.

If you don’t have leftover cooked vegetables, see basic cooking 

instructions in appendix D (page 103).

Children can help stuff ingredients into the pita pockets.

prep time:

10 minutes 

(20 minutes with 

homemade salsa)

cook time:

10 minutes

yield: 

4 servings

serving size: 

1 stuffed pita half, 

1⁄4 C Tangy Salsa

each serving provides:

calories 373

total fat 4 g

saturated fat 1 g

cholesterol 34 mg

sodium 374 mg

total fiber 14 g

protein 27 g

carbohydrates 60 g

potassium 741 mg

vitamin A 180%

vitamin C 50%

calcium 8% 

iron 25%

Percent Daily Values are based on a 2,000 calorie diet.
8	 deliciously healthy family meals

shepherd’s pie HEALTHIER

CLAS SICS

leftover chicken and vegetables make this classic dish quick and easy to prepare

For potatoes:

1 lb Russet potatoes (or other white 

baking potatoes), rinsed, peeled, 

and cubed into 1⁄2-inch to 3⁄4-inch 

pieces

1⁄4 C low-fat plain yogurt (or low-fat 

sour cream)

1 C fat-free milk, hot

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1 Tbsp fresh chives, rinsed, dried, and 

chopped (or 1 tsp dried)

For filling:

4 C mixed cooked vegetables—such 

as carrots, celery, onions, bell 

peppers, mushrooms, or peas 

(or a 1-lb bag frozen mixed 

vegetables) (Leftover Friendly)

2 C low-sodium chicken broth

1 C quick-cooking oats

1 C grilled or roasted chicken breast, 

diced (about 2 small breasts) 

(Leftover Friendly)

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1⁄4 tsp ground black pepper

Nonstick cooking spray

1.	 Place potatoes in a medium saucepan, and add enough cold water

to cover by 1 inch. Bring to a boil, and simmer gently until t

potatoes can be easily pierced with a fork, about 20 to 30 minutes.

2.	 While the potatoes are cooking, begin to prepare the filling.

Combine the vegetables, chicken broth, and oats in a medium

saucepan. Bring to a boil, and simmer gently until the oatmeal 

cooked, about 5–7 minutes. Add chicken, and continue to simm

until heated through. Season with parsley and pepper. Hold 

until potatoes are ready.

3.	 When potatoes have about 5 minutes left to cook, preheat the oven

to 450 oF.

4.	 When the potatoes are done, drain and dry them well, then mash

with a potato masher or big fork.

5.	 Immediately add the yogurt, hot milk, and salt to the potatoes.

Stir well until smooth. Season with pepper and chive

6.	 Lightly spray an 8- by 8-inch square baking dish, or four individual

4-inch ceramic bowls, with cooking spray. Place filling in t

bottom of prepared dish (about 2 cups each for individual bowls).

Carefully spread potato mixture on top of the chicken and

vegetables (about 1 cup each for individual bowls) so they remain

in two separate layers.

7.	 Bake in the preheated oven for about 10 minutes, or until the

potatoes are browned and chicken is reheated (to a minimum

internal temperature of 165 oF). Serve immediatel

If you don’t have leftover cooked vegetables or chicken, see basic 

cooking instructions in appendix D (page 103).

prep time:

40 minutes

cook time:

10 minutes

yield: 

4 servings

serving size: 

1⁄4 of the baking 

dish or 1 individual bowl 

(about 1 C potatoes and 

2 C chicken and vegetables)

each serving provides:

calories 336

total fat 4 g

saturated fat 1 g

cholesterol 31 mg

sodium 302 mg

total fiber 7 g

protein 24 g

carbohydrates 54 g

potassium 957 mg

vitamin A 160%

vitamin C 40%

calcium 15%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 9

 main-dish meals

make-your-own turkey burger HEALTHIER

CLAS SICS

let family members help prepare the meal by choosing their own burger ingredients

12 oz 99 percent lean ground turkey

2 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 2 tsp dried) 

4 whole-wheat hamburger buns

Nonstick cooking spray

Burger ingredients:

1 C fresh tomatoes, rinsed and diced 

(or canned no-salt-added diced 

tomatoes)

1 C red onions, diced

1 C white mushrooms, rinsed and 

sliced

1 C part-skim shredded mozzarella 

cheese

1.	 Preheat oven to 350 °F.

2.	 Arrange burger ingredients (tomatoes, red onions,

mushrooms, and mozzarella cheese) in separate bowls.

3.	 Ask each person to select 1⁄4 cup total of his or her choice

of ingredients. (You may have leftover ingredients after thi

step—keep or freeze for use in other recipes!)

4.	 Divide ground turkey into four parts on a plate.

5.	 Ask each person to combine his or her 1⁄4 cup of burger

ingredients with one portion of ground turkey and mix well

to form a patty 1⁄2-inch to 3⁄4-inch thick.

6.	 Brown burgers on a nonstick pan coated with cooking

spray for 2–3 minutes on each side. Then, transfer burge

to a baking sheet coated with cooking spray and place in

the preheated oven for about 10 minutes (to a minimum

internal temperature of 165 °F).

7.	 Assemble burgers on buns, and serve.

Each “chef” can help set out the ingredients and make his 

or her own burger.

prep time:

10 minutes

cook time:

30 minutes

yield: 

4 servings

serving size: 

1 burger with 1⁄4 C 

mixed ingredients on a bun

each serving provides:

calories 308

total fat 8 g

saturated fat 3 g

cholesterol 52 mg

sodium 230 mg

total fiber 4 g

protein 33 g

carbohydrates 30 g

potassium 432 mg

vitamin A 15%

vitamin C 20%

calcium 4% 

iron 15%

Note: Nutritional information may vary depending on selection 

of ingredients. 

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 11

 main-dish meals

baked eggrolls HEALTHIER

CLAS SICS

phyllo dough makes these eggrolls easy to roll—try with a side of Wiki (Fast) Rice (on page 61)

1 Tbsp vegetable oil

2 tsp sesame oil (optional)

2 tsp ginger, minced (or 1⁄2 tsp dried)

2 tsp garlic, minced (about 2 cloves)

4 C cabbage (napa or Chinese), rinsed 

and shredded

2 C carrots, peeled and sliced thinly 

on an angle (julienned)

2 C grilled boneless, skinless chicken 

breast, cut into strips (about 

4 small breasts) (Leftover 

Friendly)

1 tsp lite soy sauce

8 phyllo dough sheets

Nonstick cooking spray

1.	 Preheat oven to 400 oF.

2.	 Heat vegetable and sesame oils in a large wok or sauté pan

over medium heat.

3.	 Add ginger and garlic. Stir fry quickly, about 30–45 second

4.	 Add cabbage and carrots. Continue stir frying until t

cabbage is soft, about 2–3 minutes.

5.	 Add chicken and soy sauce. Toss well and heat throug

6.	 Remove mixture from the pan, and place in a large colander

to drain.

7.	 To assemble eggrolls, cover layers of phyllo with a damp cloth to

stay moist. Place one sheet of phyllo dough on a cutting boar

Spray it lightly with cooking spray. Top with another layer 

phyllo dough, and spray again. Repeat for a total of four layer

Prepare a second stack with the remaining four layers.

8.	 Cut layered dough into four squares. Divide filling even

(about 1 cup portions) into the center of each stack of squares.

Fold one corner of the square into the middle (on top of the

filling). Fold in the two sides, and roll the eggroll over so t

folded parts are on the bottom.

9.	 Place the rolls on a nonstick baking sheet, and bake for

15–20 minutes, or until brown and crisp and chicken is

reheated. Serve immediatel

Note: For guidance (with photos) on how to 

fold an eggroll, see the FAQs in appendix D 

(on page 108).

If you don’t have leftover cooked chicken, see basic cooking 

instructions in appendix D (page 103).

prep time:

15–20 minutes

cook time:

20 minutes

yield: 

4 servings

serving size: 

2 eggrolls

each serving provides:

calories 324

total fat 11 g

saturated fat 2 g

cholesterol 60 mg

sodium 320 mg

total fiber 3 g

protein 26 g

carbohydrates 30 g

potassium 416 mg

vitamin A 230%

vitamin C 45%

calcium 10%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 13

 main-dish meals

hawaiian huli huli chicken

so fun to eat that your children won’t know it’s healthy too—try serving 

with Wow-y Maui Pasta Salad (on page 57)

12 oz boneless, skinless chicken breast, 

cut into 1-inch cubes (24 cubes) 

(about 2 large breasts)

1 C fresh pineapple, diced (24 pieces) 

(or canned pineapple chunks in 

juice)

8 6-inch wooden skewers

For sauce:

2 Tbsp ketchup

2 Tbsp lite soy sauce

2 Tbsp honey

2 tsp orange juice

1 tsp garlic, minced (about 1 clove)

1 tsp ginger, minced

1.	 Preheat a broiler or grill on medium-high heat.

2.	 Thread three chicken cubes and three pineapple chunks

alternately on each skewer.

3.	 Combine ingredients for sauce and mix well; separate into

two bowls and set one aside for later.

4.	 Grill skewers for 3–5 minutes on each side. Brush or spo

sauce (from the bowl that wasn’t set aside) onto chicken

and pineapple about every other minute. Discard the sau

when done with this step.

5.	 To prevent chicken from drying out, finish cooking skewers

in a 350 oF oven immediately after grilling (to a minimum

internal temperature of 165 °F). Using a clean brush 

spoon, coat with sauce from the set-aside bowl before

serving.

Tip: Use leftover chicken and sauce leftover from step 5 of the 

“Fried” Rice and Chicken (on page 15).

Note: Skewers have sharp edges, so monitor younger children 

while eating, or take the chicken off the skewers for them. 

Children can help mix the sauce and thread the chicken 

and pineapple on the skewers.

prep time:

10 minutes

cook time:

30 minutes

yield: 

4 servings

serving size: 

2 skewers

each serving provides:

calories 156

total fat 2 g

saturated fat 1 g

cholesterol 47 mg

sodium 320 mg

total fiber 0 g

protein 18 g

carbohydrates 16 g

potassium 255 mg

vitamin A 2%

vitamin C 15%

calcium 2%

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.
14	 deliciously healthy family meals

sweet-and-sour chicken HEALTHIER

CLAS SICS

sweet and sour flavors make a winning combination in this healthier 

version of a popular Chinese dish

1 bag (12 oz) frozen vegetable stir-fry

1 Tbsp peanut oil or vegetable oil

1 Tbsp ginger, minced

1 Tbsp garlic, minced (about 2–3 cloves)

1 Tbsp scallions (green onions), rinsed 

and minced

2 Tbsp rice vinegar

1 Tbsp Asian hot chili sauce 

(Healthy Eating Two Ways)

2 Tbsp brown sugar

1 Tbsp cornstarch

1 C low-sodium chicken broth

12 oz boneless, skinless chicken 

breast, cut into thin strips

1 Tbsp lite soy sauce

1.	 Thaw frozen vegetables in the microwave (or place entire

bag in a bowl of hot water for about 10 minutes). S

aside until step 6.

2.	 Heat oil in a large wok or sauté pan over medium heat.

Add ginger, garlic, and scallions, and stir fry until cooked,

but not browned, about 2–3 minutes.

3.	 Add the rice vinegar, chili sauce, and brown sugar to the

pan, and bring to a simmer.

4.	 In a bowl, mix cornstarch with chicken broth, and add to

the pan. Bring to a boil over high heat, stirring constantl

Lower heat to a gentle simmer.

5.	 Add chicken, and stir continually for 5–8 minutes.

6.	 Add vegetables, and mix gently. Simmer with lid on 

reheat, about 2 minutes.

7.	 Add soy sauce, and mix gently.

8.	 Divide into four even portions, and serve.

Tip: Try serving with a side of steamed rice.

HEALTHY EATING

T W O WAYS Chili sauce may be too spicy for children—consider adding this 

ingredient individually at the table. 

prep time:

15 minutes

cook time:

15 minutes

yield: 

4 servings

serving size: 

3 oz chicken, 

1 C vegetables

each serving provides:

calories 221

total fat 6 g

saturated fat 1 g

cholesterol 51 mg

sodium 287 mg

total fiber 3 g

protein 23 g

carbohydrates 21 g

potassium 460 mg

vitamin A 90%

vitamin C 45% 

calcium 6%

iron 6% 

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 15

 main-dish meals

“fried” rice and chicken HEALTHIER

CLAS SICS

use leftovers from the Hawaiian Huli Huli Chicken (on page 13)

to make this quick and easy weeknight meal

1 Tbsp vegetable oil

1 tsp garlic, minced (about 2 cloves)

1 C no-salt-added diced tomatoes, 

with juice drained

4 C assorted vegetables (or a 1-lb 

bag frozen mixed vegetables) 

(Leftover Friendly)

2 C cooked brown rice (Leftover 

Friendly)

1 C cooked boneless, skinless 

chicken breast, diced (Leftover 

Friendly)

1⁄4 C sauce from Hawaiian Huli Huli 

Chicken (see recipe on page 13)

1 Tbsp lite soy sauce

1⁄2 Tbsp sesame oil

1.	 Heat oil in a large wok or sauté pan.

2.	 Add garlic, and cook over medium heat until soft, but not

browned, about 1 minute.

3.	 Add tomatoes, and continue to cook until they become

slightly dry, about 5 minutes.

4.	 Add vegetables, and cook until heated through, about

3–5 minutes.

5.	 Add rice and chicken. Toss well, and cook until heat

through, about 5–7 minutes.

6.	 Add soy sauce and sesame oil. Toss to incorporat

and serve.

Note: Substitute cooking spray for vegetable oil and save 

calories and fat.

This recipe is best prepared with leftover cold rice. If you don’t 

have leftover cooked vegetables or chicken, see basic cooking 

instructions in appendix D (page 103).

prep time:

10 minutes

cook time:

20 minutes

yield: 

4 servings

serving size: 

2 C rice and chicken

each serving provides:

calories 407

total fat 8 g

saturated fat 1 g

cholesterol 30 mg

sodium 394 mg

total fiber 11 g

protein 22 g

carbohydrates 66 g

potassium 679 mg

vitamin A 360%

vitamin C 15%

calcium 10%

iron 20%

Percent Daily Values are based on a 2,000 calorie diet.
16	 deliciously healthy family meals

asian-style chicken wraps

delicious finger food that’s just as healthy as it is fun to eat

For sauce:

1 small Jalapeno chili pepper, rinsed 

and split lengthwise—remove 

seeds and white membrane, and 

mince (about 1 Tbsp); for less 

spice, use green bell pepper

1 Tbsp garlic, minced (about 2–3 cloves)

3 Tbsp brown sugar or honey

1⁄2 C water

1⁄2 Tbsp fish sauce

2 Tbsp lime juice (or about 2 limes)

For chicken:

1 Tbsp peanut oil or vegetable oil

1 Tbsp ginger, minced

1 Tbsp garlic, minced (about 2–3 cloves)

12 oz boneless, skinless chicken breast, 

cut into thin strips 

1 Tbsp lite soy sauce

1 Tbsp sesame oil (optional)

1 Tbsp sesame seeds (optional)

For wrap:

1 (small) head red leaf lettuce, rinsed, 

dried, and separated into single 

leaves large enough to create wrap

8 fresh basil leaves, whole, rinsed 

and dried 

2 C bok choy or Asian cabbage, 

rinsed and shredded

1.	 To	prepare	the	sauce,	add	all	ingredients	to	a	saucepan,	and	

bring	to	a	boil	over	high	heat.		Remove	from	heat,	and	let	

sit	in	hot	saucepan	for	3–5	minutes.		Chill	in	refrigerator	for	

about	15	minutes,	or	until	cold.

2.	 Prepare the chicken by heating oil in a large wok or sauté

pan. Add ginger and garlic, and stir fry briefly until cooke

but not browned, about 30 seconds to 1 minute.

continued on page 17
	deliciously healthy family meals	 17

 main-dish meals

asian-style chicken wraps (continued) 

3.	 Add chicken, and continue to stir fry for 5–8 minutes.

4.	 Add soy sauce, sesame oil (optional), and sesame seeds

(optional), and return to a boil. Remove from the heat, a

cover with lid to hold warm in hot sauté pan.

5.	 Assemble each wrap: Place one red lettuce leaf on a plat

then add 1⁄2 cup chicken stir-fry, 1 basil leaf, and 1⁄4 cup

shredded cabbage and fold together. Serve two wraps wi

1⁄4 cup sauce.

Children can help fill the wraps and mix the sauce.

prep time:

15 minutes

cook time:

20 minutes

yield: 

4 servings

serving size: 

2 wraps, 1⁄4 C sauce

each serving provides:

calories 242

total fat 10 g

saturated fat 2 g

cholesterol 47 mg

sodium 393 mg

total fiber 3 g

protein 21 g

carbohydrates 17 g

potassium 636 mg

vitamin A 170%

vitamin C 80%

calcium 20% 

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 19

 main-dish meals

mexican lasagna

this festive twist on lasagna—and a quick weeknight meal—will make your family cheer “olé!”

10 6-inch corn tortillas

2 C canned low-sodium black 

beans, rinsed

4 C Super Quick Chunky Tomato 

Sauce (see recipe on page 54) 

(Leftover Friendly)

11⁄2 C Monterey Jack cheese, grated

1 bag (10 oz) baby spinach leaves, 

rinsed

2 C grilled chicken, diced (Leftover 

Friendly)

2 Tbsp fresh cilantro, rinsed, dried, 

and chopped (or substitute 

1 tsp dried coriander)

Nonstick cooking spray

1.	 Preheat oven to 400 oF.

2.	 Lightly spray a 9- by 13-inch baking pan with cooking spray.

Place two to three corn tortillas on the bottom, trimming as

necessary for a good fit.

3.	 Add beans, 1 cup tomato sauce, and 1⁄2 cup grated cheese.

Top with two to three more corn tortillas.

4.	 Add 1 cup tomato sauce, spinach, and 1⁄2 cup cheese. T

with two more corn tortillas.

5.	 Add chicken and 1 cup tomato sauce. Top with two mo

corn tortillas.

6.	 Add 1 cup tomato sauce, 1⁄2 cup cheese, and cilantro.

7.	 Bake for 30 minutes, or until the cheese is melted and

browned and chicken is reheated.

8.	 Let stand for 5 minutes. Cut into eight even square

and serve.

Note: If you can’t find beans labeled “low 

sodium,” compare the Nutrition Facts panels 

to find the beans with the lowest amount of 

sodium. Rinsing can help reduce sodium levels 

further.

Children can help layer the “lasagna” ingredients.

If you don’t have leftover cooked chicken, see basic cooking 

instructions in appendix D (page 103).

prep time:

10 minutes

(15 minutes with 

homemade sauce)

cook time:

35 minutes 

(50 minutes with 

homemade sauce)

yield: 

8 servings

serving size: 

1 square

each serving provides:

calories 304

total fat 10 g

saturated fat 4 g

cholesterol 52 mg

sodium 275 mg

total fiber 6 g

protein 23 g

carbohydrates 31 g

potassium 550 mg

vitamin A 80% 

vitamin C 15%

calcium 30%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.

pasta dishes •	 buttons and bows pasta

•	 turkey and beef meatballs

with whole-wheat

spaghetti

•	 mediterranean pork penne

•	 bowtie pasta with chicken,

broccoli, and feta

•	 pasta primavera

	deliciously healthy family meals	 23

 pasta dishes

buttons and bows pasta

this light and lemon-y meal is a refreshing change to the same old pasta

2 C dry whole-wheat bowtie pasta 

(farfalle) (8 oz)

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove)

1 bag (16 oz) frozen peas and carrots

2 C low-sodium chicken broth

2 Tbsp cornstarch

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1 medium lemon, rinsed, for 1 tsp 

zest (use a grater to take a thin 

layer of skin off the lemon)

1⁄4 tsp ground black pepper

1.	 In a 4-quart saucepan, bring 3 quarts of water to a boil over

high heat.

2.	 Add pasta, and cook according to package directions.

Drain.

3.	 Meanwhile, heat olive oil and garlic over medium heat in a

large sauté pan. Cook until soft, but not browne

4.	 Add peas and carrots. Cook gently until the vegetables a

heated through.

5.	 In a bowl, combine chicken broth and cornstarch. Mix wel

Add to pan with vegetables, and bring to a boil. Simm

gently for 1 minute.

6.	 Add parsley, pasta, lemon zest, and pepper. Toss gentl

and cook until the pasta is hot.

7.	 Serve 2 cups of pasta and vegetables per portion.

Note: Substitute cooking spray for olive oil and save 

calories and fat.

Children can help measure the dry pasta and mix 

ingredients together.

prep time:

5 minutes

cook time:

20 minutes

yield: 

4 servings

serving size: 

2 C pasta and vegetables

each serving provides:

calories 329

total fat 6 g

saturated fat 1 g

cholesterol 0 mg

sodium 127 mg

total fiber 9 g

protein 13 g

carbohydrates 59 g

potassium 331 mg

vitamin A 220%

vitamin C 25%

calcium 6%

iron 10%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 25

turkey and beef meatballs 

with whole-wheat spaghetti

 pasta dishes

HEALTHIER

CLAS SICS

easy and delicious—try serving with Parmesan Green Beans (on page 52)

8 oz dry whole-wheat spaghetti 

2 C Super Quick Chunky Tomato 

Sauce (see recipe on page 54)

1 Tbsp fresh basil, rinsed, dried, and 

chopped (or 1 tsp dried)

4 tsp grated parmesan cheese

For turkey meatballs:

6 oz 99 percent lean ground turkey

1⁄4 C whole-wheat breadcrumbs

2 Tbsp fat-free evaporated milk

1 Tbsp grated parmesan cheese

1⁄2 Tbsp fresh chives, rinsed, dried, and 

chopped (or 1 tsp dried)

1⁄2 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

For beef meatballs:

6 oz 93 percent lean ground beef 

1⁄4 C whole-wheat breadcrumbs

2 Tbsp fat-free evaporated milk

1 Tbsp grated parmesan cheese

1⁄2 Tbsp fresh chives, rinsed, dried, and 

chopped (or 1 tsp dried)

1⁄2 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1.	 Preheat oven to 400 oF.

2.	 In a 4-quart saucepan, bring 3 quarts of water to a boil over

high heat.

3.	 Add pasta, and cook according to package directions.

Drain.

4.	 Meanwhile, combine ingredients for the turkey and beef

meatballs in separate bowls, and mix well. Measu

11⁄2 tablespoons of turkey mixture and roll in hand to form

a ball; then place the meatball on a nonstick baking sheet.

Repeat, and follow same instruction for beef mixture,

until eight turkey and eight beef meatballs are made.

5.	 Bake meatballs on a nonstick baking sheet for 10 minutes

(to a minimal internal temperature of 165 oF).

6.	 Warm sauce, if necessary.

7.	 Serve four meatballs, 3⁄4 cup hot pasta, 1⁄2 cup sauce,

1 teaspoon cheese, and a pinch of basil per portion.

Older children can help make the meatballs. Make sure 

everyone washes their hands and sanitizes all utensils and 

surfaces with disinfectant after handling raw meat. 

prep time:

20 minutes

(25 minutes with 

homemade sauce)

cook time:

20 minutes 

(35 minutes with 

homemade sauce)

yield: 

4 servings

serving size: 

4 meatballs, 3⁄4 C pasta, 

1⁄2 C sauce, 1 tsp cheese, 

pinch of basil

each serving provides:

calories 299

total fat 5 g

saturated fat 1 g

cholesterol 41 mg

sodium 277 mg

total fiber 5 g

protein 28 g

carbohydrates 37 g

potassium 194 mg

vitamin A 10%

vitamin C 15%

calcium 10% 

iron 25%

Percent Daily Values are based on a 2,000 calorie diet.
26	 deliciously healthy family meals

mediterranean pork penne

if this dish isn't simple enough for your children, see the tip below for serving “two ways”

2 C dry whole-wheat penne 

pasta (8 oz)

1 Tbsp olive oil

1 tsp garlic, minced (about 1⁄2 clove)

8 oz white button mushrooms, 

rinsed and cut into quarters

1⁄2 bag (8 oz bag) sundried tomato 

halves, cut into thin strips

1⁄2 jar (8 oz jar) artichoke hearts in 

water, drained, cut into 

quarters

2 C low-sodium beef broth

2 Tbsp cornstarch

12 oz stir-fry pork strips, sliced into 

12 strips (or, slice 3 4-oz boneless 

pork chops into thin strips)

1⁄4 C fat-free evaporated milk

2 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 2 tsp dried)

1.	 In a 4-quart saucepan, bring 3 quarts of water to a boil over

high heat.

2.	 Add pasta, and cook according to package directions. Drai

(Set plain pasta aside for picky eaters—see Healthy Eating Two

Ways suggestion below.)

3.	 Meanwhile, heat olive oil and garlic in a large sauté pan over

medium heat. Cook until soft, but not browned (abo

30 seconds).

4.	 Add mushrooms, and cook over medium heat until the

mushrooms are soft and lightly browned.

5.	 Add sundried tomatoes and artichoke hearts. Toss gent

to heat.

6.	 In a separate bowl, combine beef broth and cornstarch.

Mix well.

7.	 Add broth mixture to the pan, and bring to a boil.

8.	 Add pork strips, evaporated milk, and parsley, and bring to a

boil. Simmer gently for 3–5 minutes (to a minimum intern

temperature of 160 °F).

9.	 Add pasta, and toss well to mix.

10.	 Serve 2 cups of pasta and sauce per portion.

HEALTHY EATING

T W O WAYS For picky eaters, remove 3 ounces of pork from the pan and 

serve with 1⁄2 cup plain pasta and 1⁄2 cup steamed broccoli.

prep time:

10 minutes

cook time:

30 minutes

yield: 

4 servings

serving size: 

2 C pasta and sauce

each serving provides:

calories 486

total fat 11 g

saturated fat 3 g

cholesterol 50 mg

sodium 250 mg

total fiber 8 g

protein 33 g

carbohydrates 56 g

potassium 790 mg

vitamin A 15%

vitamin C 15%

calcium 10%

iron 25%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 27

 pasta dishes

bowtie pasta with chicken, 

broccoli, and feta 

this yummy dish provides a tasty way to get your children to eat broccoli

2 C dry whole-wheat bowtie pasta 

(farfalle) (8 oz)

1 Tbsp olive oil

1 tsp garlic, minced (about 1⁄2 clove)

8 oz white button mushrooms, rinsed 

and cut into quarters

4 C cooked broccoli florets (or 1 1-lb 

bag frozen broccoli, thawed)

1 C grilled boneless, skinless chicken 

breast, diced (about 2 small 

breasts) (Leftover Friendly)

2 C low-sodium chicken broth

1 medium lemon, rinsed, for 

1 tsp zest and 1 Tbsp juice (use 

a grater to take a thin layer 

of skin off the lemon; squeeze 

juice and set aside)

2 oz reduced-fat feta cheese, diced 

(Healthy Eating Two Ways)

1.	 In a 4-quart saucepan, bring 3 quarts of water to a boil over

high heat.

2.	 Add pasta, and cook according to package directions. Drai

3.	 Heat olive oil and garlic in a large sauté pan over medium

heat. Cook until soft, but not browned (about 30 seconds

4.	 Add mushrooms and heat until lightly browned and soft.

5.	 Add broccoli, diced chicken, and chicken broth. Bring to

boil and simmer for about 3 minutes, until the broccoli and

chicken are heated through.

6.	 Add pasta, and toss gently. Continue to simmer until pas

is hot, about 3–4 minutes.

7.	 Add lemon zest and juice, and toss gently.

8.	 Serve 2 cups of pasta and sauce per portion. Top ea

portion with 11⁄2 tablespoons feta cheese.

If you don’t have leftover cooked chicken, see basic cooking 

instructions in appendix D (page 103).

HEALTHY EATING

T W O WAYS If your children do not like feta cheese, try serving with 

parmesan or mozzarella cheese on top.

prep time:

15 minutes

cook time:

15 minutes

yield: 

4 servings

serving size: 

1 C pasta, 1 C sauce,

11⁄2 Tbsp feta

each serving provides:

calories 421

total fat 10 g

saturated fat 2 g

cholesterol 65 mg

sodium 285 mg

total fiber 8 g

protein 36 g

carbohydrates 49 g

potassium 697 mg

vitamin A 30%

vitamin C 140%

calcium 10%

iron 10%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 29

 pasta dishes

pasta primavera HEALTHIER

CLAS SICS

pasta, vegetables, and a sprinkle of cheese make this a child-friendly classic that adults will love too

8 oz dry whole-wheat spaghetti

1 Tbsp olive oil

1 tsp garlic, minced (about 1⁄2 clove)

4 C assorted cooked vegetables—

such as red pepper strips, 

broccoli florets, carrot sticks, or 

green beans (Leftover Friendly)

1 can (151⁄2 oz) no-salt-added diced 

tomatoes

1 can (51⁄2 oz) low-sodium tomato 

juice

1⁄4 tsp ground black pepper

1⁄4 C grated parmesan cheese

1.	 In a 4-quart saucepan, bring 3 quarts of water to a boil over

high heat.

2.	 Add spaghetti, and cook according to package directions.

Drain.

3.	 Meanwhile, combine olive oil and garlic in a large sauté

pan. Cook until garlic is soft, but not browned (abo

30 seconds).

4.	 Add mixed vegetables, and cook until vegetables are soft,

but not browned (about 3–5 minutes).

5.	 Add diced tomatoes, tomato juice, and pepper. Bring to

boil. Reduce heat, and simmer for 5 minute

6.	 Add spaghetti and parmesan cheese. Toss until the pasta 

hot and well mixed, and serve.

Note: Substitute cooking spray for olive oil and save calories 

and fat.

If you don’t have leftover cooked vegetables, see basic 

cooking instructions in appendix D (page 103).

prep time:

5 minutes

cook time:

20 minutes

yield: 

4 servings

serving size: 

2 C pasta and 

vegetables

each serving provides:

calories 319

total fat 6 g

saturated fat 2 g

cholesterol 4 mg

sodium 167 mg

total fiber 12 g

protein 13 g

carbohydrates 59 g

potassium 596 mg

vitamin A 140%

vitamin C 160%

calcium 15%

iron 20%

Percent Daily Values are based on a 2,000 calorie diet.

lunch/brunch •	 red, white, and green

grilled cheese

•	 pita pizzas

•	 baked french toast fritters

with apples and bananas

•	 tuna and avocado

cobb salad

•	 oatmeal pecan waffles

(or pancakes)

	deliciously healthy family meals	 33

 lunch/brunch

red, white, and green grilled cheese HEALTHIER

CLAS SICS

so good, your children might not even notice the “green stuff” 

1 tsp garlic, minced (about 1⁄2 clove)

1 small onion, minced (about 

1⁄2 cup)

2 C frozen cut spinach, thawed and 

drained (or substitute 2 bags 

(10 oz each) fresh leaf spinach, 

rinsed)

1⁄4 tsp ground black pepper

8 slices whole-wheat bread

1 medium tomato, rinsed, cut into 

4 slices 

1 C shredded part-skim mozzarella 

cheese

Nonstick cooking spray

1.	 Preheat oven to 400 oF. Place a large baking sheet in t

oven to preheat for about 10 minutes.

2.	 Heat garlic with cooking spray in a medium sauté pan over

medium heat. Cook until soft, but not browned. 

onions, and continue to cook until the onions are soft, but

not browned.

3.	 Add spinach, and toss gently. Cook until the spinach 

heated throughout. Season with pepper, and set asi

to cool.

4.	 When the spinach and onions are cool, assemble each

sandwich with one slice of bread on the bottom, one

tomato slice, 1⁄2 cup of spinach mixture, 1⁄4 cup of cheese,

and a second slice of bread on the top. (For picky eater

see Healthy Eating Two Ways suggestion below.)

5.	 Spray the preheated nonstick baking sheet with cooking

spray. Place the sandwiches on the baking sheet. 

for 10 minutes, or until the bottom of each sandwich is

browned.

6.	 Carefully flip sandwiches, and bake for an additional

5 minutes, or until both sides are browned. Serve immediatel

HEALTHY EATING

T W O WAYS For picky eaters, start with less spinach in the sandwich, 

and possibly serve the remaining amount on the side.

prep time:

15 minutes

cook time:

15 minutes

yield: 

4 servings

serving size: 

1 sandwich

each serving provides:

calories 254

total fat 8 g

saturated fat 4 g

cholesterol 18 mg

sodium 468 mg

total fiber 6 g

protein 17 g

carbohydrates 29 g

potassium 364 mg

vitamin A 130%

vitamin C 6%

calcium 35%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 35

 lunch/brunch

pita pizzas HEALTHIER

CLAS SICS

personal pita pizzas are fun to make, and even more fun to eat!

1 C Super Quick Chunky Tomato 

Sauce (see recipe on page 54)

1 C grilled boneless, skinless chicken 

breast, diced (about 2 small 

breasts)

1 C broccoli, rinsed, chopped, and 

cooked

2 Tbsp grated parmesan cheese

1 Tbsp fresh basil, rinsed, dried, and 

chopped (or 1 tsp dried)

4 (61⁄2-inch) whole-wheat pitas 

1.	 Preheat oven or toaster oven to 450 oF.

2.	 For each pizza, spread 1⁄4 cup tomato sauce on a pita and

top with 1⁄4 cup chicken, 1⁄4 cup broccoli, 1⁄2 tablespoon

parmesan cheese, and 1⁄4 tablespoon chopped basil.

3.	 Place pitas on a nonstick baking sheet and bake for about

5–8 minutes until golden brown and chicken is heated

through. Serve immediatel

Keep ingredients on hand for older children to make pita 

pizzas for themselves. Younger children can help top their 

own personal pizzas.

prep time:

10 minutes 

(15 minutes with 

homemade sauce)

cook time:

8 minutes 

(23 minutes with 

homemade sauce)

yield: 

4 servings

serving size: 

1 pita pizza

each serving provides:

calories 275

total fat 5 g

saturated fat 1 g

cholesterol 32 mg

sodium 486 mg

total fiber 7 g

protein 20 g

carbohydrates 41 g

potassium 362 mg

vitamin A 15%

vitamin C 50%

calcium 10%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.
36	 deliciously healthy family meals

baked french toast fritters 

with apples and bananas

HEALTHIER

CLAS SICS

add fruit to your meal with this heavenly, melt-in-your-mouth dish

For sandwiches:

8 slices whole-wheat bread

1⁄4 C creamy peanut butter (or other 

nut butter)

1 apple, rinsed, peeled, cored, and 

sliced into 8 rings

2 bananas, peeled and cut into 

about 12 thin slices each

For batter:

3 Tbsp egg substitute (or substitute 

1 egg white)

1⁄4 tsp ground cinnamon

1 Tbsp brown sugar

1⁄4 C fat-free evaporated milk

Nonstick cooking spray

1.	 Preheat oven to 400 oF. Place a large baking sheet in t

oven to preheat for about 10 minutes.

2.	 Assemble fritter as a sandwich, with 1⁄2 tablespoon of peanut butter on each slice of bread, and two apple slices and

six banana slices in the middle of each sandwich.

3.	 Combine ingredients for the batter, and mix well.

4.	 Spray a nonstick baking sheet with cooking spray.

5.	 Dip both sides of each fritter in the batter, and place fritters

on preheated baking sheet. Bake for 10 minutes on ea

side, or until both sides are browned. Serve immediatel

Children can help slice the apples and bananas and spread 

the peanut butter.

prep time:

15 minutes

cook time:

20 minutes

yield: 

4 servings

serving size: 

1 fritter

each serving provides:

calories 332

total fat 10 g

saturated fat 2 g

cholesterol 0 mg

sodium 374 mg

total fiber 7 g

protein 14 g

carbohydrates 50 g

potassium 543 mg

vitamin A 4%

vitamin C 2% 

calcium 10%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 37

 lunch/brunch

tuna and avocado cobb salad HEALTHIER

CLAS SICS

not just a salad, but a delicious meal—try serving with crusty whole-grain bread

For salad:

4 C red leaf lettuce, rinsed and 

chopped (about 8 leaves)

1 C frozen whole kernel corn, roasted 

(on a pan in the oven or toaster 

oven at 400 oF for 7–10 minutes)

1 C carrots, shredded

1 tomato, rinsed, halved and sliced

1⁄2 ripe avocado, peeled and sliced*

1 C frozen green peas, thawed

1 can (6 oz) canned white albacore 

tuna in water

For dressing:

2 Tbsp lemon juice (or about 1 fresh 

lemon)

1 Tbsp lime juice (or about 1 fresh lime)

1 Tbsp honey

1 Tbsp fresh parsley, rinsed, dried, and 

minced (or 1 tsp dried)

1 Tbsp water

1 Tbsp olive oil

1.	 Divide and arrange 2 cups of salad ingredients in each of

4 serving bowls.

2.	 For dressing, combine all ingredients and mix well. Spo

2 tablespoons over each salad, and serve.

Tip: Look for an avocado that is slightly firm, but soft enough to 

be gently squeezed. For a description of how to peel and cut an 

avocado, see the FAQs in appendix D (on page 106).

Note: Four ounces of fresh grilled tuna steaks, salmon, or shrimp 

can be substituted for the albacore tuna. For cooking instructions 

for fresh fish and shellfish, see basic cooking instructions in 

appendix D (on page 103).

* Use the other half of the avocado for the Quinoa-Stuffed 

Tomatoes (on page 58).

prep time:

20 minutes

cook time:

none

yield: 

4 servings

serving size: 

2 C salad, 

2 Tbsp dressing

each serving provides:

calories 224

total fat 9 g

saturated fat 1 g

cholesterol 18 mg

sodium 264 mg

total fiber 6 g

protein 15 g

carbohydrates 24 g

potassium 557 mg

vitamin A 200%

vitamin C 50%

calcium 6%

iron 10%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 39

 lunch/brunch

oatmeal pecan waffles (or pancakes) HEALTHIER

CLAS SICS

your children will jump right out of bed for this delicious meal

For waffles:

1 C whole-wheat flour

1⁄2 C quick-cooking oats

2 tsp baking powder

1 tsp sugar

1⁄4 C unsalted pecans, chopped

2 large eggs, separated (for 

pancakes, see note)

11⁄2 C fat-free (skim) milk

1 Tbsp vegetable oil

For fruit topping:

2 C fresh strawberries, rinsed, stems 

removed, and cut in half (or 

substitute frozen strawberries, 

thawed)

1 C fresh blackberries, rinsed (or 

substitute frozen blackberries, 

thawed)

1 C fresh blueberries, rinsed (or 

substitute frozen blueberries, 

thawed)

1 tsp powdered sugar

1.	 Preheat waffle iron.

2.	 Combine flour, oats, baking powder, sugar, and pecans in a

large bowl.

3.	 Combine egg yolks, milk, and vegetable oil in a separate

bowl, and mix well.

4.	 Add liquid mixture to the dry ingredients, and stir together.

Do not overmix; mixture should be a bit lumpy.

5.	 Whip egg whites to medium peaks. Gently fold egg whit

into batter (for pancakes, see note below).

6.	 Pour batter into preheated waffle iron, and cook until the

waffle iron light signals it’s done or steam stops coming out

of the iron. (A waffle is perfect when it is crisp and wellbrowned on the outside with a moist, light, airy and fluf

inside.) (Batter also can be used to make pancakes; see 

note below.)

7.	 Add fresh fruit and a light dusting of powdered sugar to

each waffle, and serve.

Note: For pancakes, do not separate eggs. Mix whole eggs with 

milk and oil, and eliminate steps 4 and 5.

Children can mix the batter and top each waffle/pancake 

with fruit.

prep time:

10 minutes

cook time:

30 minutes

yield: 

4 servings

serving size: 

3 small (2-inch) or 1 large 

(6-inch) waffle (depending on 

waffle iron size) or pancakes

each serving provides:

calories 340

total fat 11 g

saturated fat 2 g

cholesterol 107 mg

sodium 331 mg

total fiber 9 g

protein 14 g

carbohydrates 50 g

potassium 369 mg

vitamin A 8%

vitamin C 60%

calcium 30%

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.

vegetable 

side dishes

•	 watermelon and

tomato salad

•	 dunkin’ veggies and dips

•	 broccoli and cheese

•	 zesty tomato soup

•	 tangy salsa

•	 parmesan green beans

•	 spinach and corn pancakes

•	 super quick chunky

tomato sauce

	deliciously healthy family meals	 43

 vegetable side dishes

watermelon and tomato salad

a perfect mixture of tangy and sweet

2 large tomatoes, rinsed and cut 

into 6 slices each

2 Tbsp white balsamic vinegar (or 

substitute apple cider vinegar)

1 Tbsp olive oil

1 Tbsp fresh basil, rinsed, dried, and 

chopped (or 1 tsp dried)

4 C diced watermelon, with seeds 

removed (about half a small 

melon, rinsed)

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1.	 Arrange three tomato slices on each of four salad plates.

2.	 Combine vinegar, oil, and basil in a bowl, and mix well.

3.	 Add watermelon, and gently toss to coat evenly.

4.	 Spoon watermelon over the tomatoes.

5.	 Top with salt and pepper, and serve.

HEALTHY EATING

T W O WAYS Substitute three cherry or grape tomatoes and three 

chunks of watermelon threaded onto a wooden skewer 

(eight skewers needed). Serving: two skewers.

Children can help mix the salad or thread the skewers.

prep time:

20 minutes

cook time:

none

yield: 

4 servings

serving size: 

3 tomato slices, 1 C watermelon

(or 2 skewers)

each serving provides:

calories 96

total fat 4 g

saturated fat 1 g

cholesterol 0 mg

sodium 127 mg

total fiber 2 g

protein 2 g

carbohydrates 16 g

potassium 390 mg

vitamin A 35%

vitamin C 40%

calcium 2%

iron 10%

Percent Daily Values are based on a 2,000 calorie diet.
44	 deliciously healthy family meals

dunkin’ veggies and dips

dipping makes veggies fun—try these tasty dips for dinner, a snack, or a party!

Low-fat blue cheese dip:

1⁄4 C reduced-fat blue cheese crumbles

1⁄4 C fat-free sour cream

2 Tbsp light mayonnaise

Honey mustard dip:

1⁄4 C honey

2 Tbsp brown mustard

2 Tbsp fat-free evaporated milk

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1 Tbsp fresh chives, rinsed, dried, and 

chopped (or 1 tsp dried)

Tuscan white bean dip:

1 Tbsp olive oil

1 Tbsp garlic, chopped (about 3 cloves)

2 Tbsp onions, chopped

1 C low-sodium cannellini beans, 

rinsed

1⁄4 C low-sodium chicken broth 

1 Tbsp fresh parsley, rinsed, dried, 

and chopped (or 1 tsp dried)

1 tsp fresh oregano, rinsed, dried, 

and chopped (or 1⁄4 tsp dried)

Vegetables:

5 C assorted raw vegetables, rinsed 

and cut into bite-sized pieces as 

needed—such as baby carrots, 

celery sticks, broccoli florets, 

cauliflower florets, or cherry 

tomatoes

1.	 Combine ingredients for any (or all) of these three dips

separately, and set aside (see note below).

2.	 Arrange vegetables on a platter, and serve with choice

of dip.

continued on page 45

Note: Tuscan white bean dip requires a mixer, masher, or big spoon 

to make the dip smooth. If you can’t find beans that are labeled 

“low sodium,” compare the Nutrition Facts panels to find the beans 

with the lowest amount of sodium. Rinsing can help reduce sodium 

levels further. 

Children can help make the dips and rinse the vegetables.

prep time:

5–10 minutes 

for each dip

cook time:

none

yield: 

4 servings

serving size: 

1 Tbsp dip 

(nutrients listed separately 

for each dip and for 

11⁄2 C vegetables)
	deliciously healthy family meals	 45

 vegetable side dishes

dunkin' veggies and dips (continued)

each serving provides:

low-fat blue cheese dip (1 Tbsp):

calories 56

total fat 4 g

saturated fat 1 g

cholesterol 4 mg

sodium 145 mg

total fiber 0 g

protein 3 g

carbohydrates 3 g

potassium 22 mg

vitamin A 2%

vitamin C 0%

calcium 2%

iron 0%

honey mustard dip (1 Tbsp):

calories 71

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 46 mg

total fiber 0 g

protein 1 g

carbohydrates 19 g

potassium 86 mg

vitamin A 4%

vitamin C 4%

calcium 2%

iron 0%

tuscan white bean dip (1 Tbsp):

calories 87

total fat 4 g

saturated fat 1 g

cholesterol 0 mg

sodium 25 mg

total fiber 3 g

protein 3 g

carbohydrates 10 g

potassium 158 mg

vitamin A 2% 

vitamin C 4%

calcium 0%

iron 6%

vegetables (11⁄2 C mixed baby carrots, celery 

sticks, broccoli florets, cauliflower florets, or 

cherry tomatoes):

calories 42

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 77 mg

total fiber 2 g

protein 2 g

carbohydrates 9 g

potassium 456 mg

vitamin A 140%

vitamin C 80%

calcium 6%

iron 10%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 47

 vegetable side dishes

broccoli and cheese HEALTHIER

CLAS SICS

so good, your children will ask for seconds—and a perfect side for most chicken and beef dishes

6 C fresh broccoli, rinsed and 

cut into bite-sized florets (or 

substitute 6 C frozen broccoli, 

thawed and warmed, and skip 

step 1)

For sauce:

1 C fat-free evaporated milk

1 Tbsp cornstarch

1⁄2 C shredded cheddar cheese

1⁄4 tsp Worcestershire sauce

1⁄4 tsp hot sauce

1 slice whole-wheat bread, diced and 

toasted (for croutons)*

1.	 Bring a large pot of water to boil over high heat. A

fresh broccoli, and cook until easily pierced by a fork, about

7–10 minutes. Drain and set asid

2.	 In a separate saucepan, combine evaporated milk and

cornstarch. Slowly bring to a boil while stirring ofte

3.	 When the milk comes to a boil, remove it from the heat and

add the cheese. Continue to stir until the cheese is melt

and evenly mixed.

4.	 Add the Worcestershire and hot sauces, and stir.

5.	 Pour cheese over hot broccoli.

6.	 Sprinkle whole-wheat croutons over broccoli and cheese

mixture, and serve.

* Make extra croutons for the Zesty Tomato Soup (on page 49).

Children can help measure ingredients and mix the sauce.

prep time:

15 minutes

cook time:

15 minutes

yield: 

4 servings

serving size: 

11⁄2 C broccoli, 

1⁄4 C sauce, 

1 Tbsp croutons

each serving provides:

calories 162

total fat 5 g

saturated fat 3 g

cholesterol 15 mg

sodium 239 mg

total fiber 4 g

protein 11 g

carbohydrates 19 g

potassium 601 mg

vitamin A 70%

vitamin C 170%

calcium 30%

iron 8%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 49

 vegetable side dishes

zesty tomato soup HEALTHIER

CLAS SICS

not your traditional tomato soup, this quick-cooking dish can be a side or light main meal

1 can (141⁄2 oz) no-salt-added diced 

tomatoes

1 C jarred roasted red peppers, 

drained (or substitute fresh 

roasted red peppers; see tip)

1 C fat-free evaporated milk

1 tsp garlic powder

1⁄4 tsp ground black pepper

2 Tbsp fresh basil, rinsed and chopped 

(or 2 tsp dried)

1.	 Combine tomatoes and red peppers in a blender or food

processor. Puree until smoot

2.	 Put tomato mixture in a medium saucepan, and bring to a

boil over medium heat.

3.	 Add evaporated milk, garlic powder, and pepper. Return 

a boil, and gently simmer for 5 minutes.

4. Add basil, and serve.

5. Optional step: Serve with whole-wheat croutons sprinkl

on top (from	Broccoli and Cheese,	page	47).

Tip: To make roasted red peppers, see instructions in the FAQs in 

appendix D (on page 108). Make extra to use in other Keep the 

BeatTM recipes. 

Older children can make the recipe themselves.

prep time:

10 minutes

cook time:

15 minutes

yield: 

4 servings

serving size: 

1 C soup

each serving provides:

calories 94

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 231 mg

total fiber 2 g

protein 5 g

carbohydrates 16 g

potassium 234 mg

vitamin A 15%

vitamin C 15%

calcium 0%

iron 2%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 51

 vegetable side dishes

tangy salsa

tangy, not spicy, this salsa will appeal to most—try it with the Empañapita (on page 7)

or as a dip with veggies or baked chips

1⁄2 C jarred roasted red peppers, 

drained and diced (or substitute 

fresh roasted red peppers; see 

tip) (Leftover Friendly)

1⁄2 C no-salt-added diced tomatoes 

(or substitute 1 medium tomato, 

chopped)

1 small lime, peeled and cut into 

small chunks

1⁄4 tsp ground black pepper

1⁄4 tsp ground cumin

1 Tbsp fresh cilantro, rinsed and 

chopped (or substitute 1 tsp 

dried coriander)

1.	 Combine all ingredients, and toss well.

2.	 Best to allow 1–2 hours for flavors to settle before serving.

Tip: To make roasted red peppers, see instructions in the FAQs in 

appendix D (on page 108). Make extra to use in other Keep the 

BeatTM recipes. 

Substitute fresh roasted red peppers by making extra when 

you make the Super Quick Chunky Tomato Sauce (on page 54). If 

you don’t have leftover cooked vegetables, see basic cooking 

instructions in appendix D (page 103).

prep time:

10 minutes

cook time:

none

yield: 

4 servings

serving size: 

1⁄4 C salsa

each serving provides:

calories 23

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 68 mg

total fiber 1 g

protein 0 g

carbohydrates 4 g

potassium 18 mg

vitamin A 4% 

vitamin C 10%

calcium 2%

iron 2%

Percent Daily Values are based on a 2,000 calorie diet.
52	 deliciously healthy family meals

parmesan green beans

a side dish so tasty, children won’t even know it’s good for them 

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove) 

(or 1⁄4 tsp garlic powder)

1 small onion, thinly sliced 

(about 1⁄2 C)

1 bag (16 oz) frozen green beans

1 C low-sodium chicken broth

1⁄4 C grated parmesan cheese

1⁄4 tsp ground black pepper

1.	 Combine olive oil and garlic in a large saucepan. Cook unt

garlic is soft, but not browned (about 30 seconds).

2.	 Add onion, and continue to cook for about 5 minutes over

medium heat until soft.

3.	 Add green beans and chicken broth. Bring to a boil a

simmer for 2 minutes, until the beans are heated through.

4.	 Sprinkle with parmesan cheese and pepper, and serve.

Tip: Try it on the side of the Turkey and Beef Meatballs 

With Whole-Wheat Spaghetti (on page 25).

Children can help sprinkle with cheese and pepper.

prep time:

5 minutes

cook time:

8 minutes

yield: 

4 servings

serving size: 

1 C green bean mix

each serving provides:

calories 95

total fat 5 g

saturated fat 1 g

cholesterol 4 mg

sodium 117 mg

total fiber 3 g

protein 5 g

carbohydrates 9 g

potassium 293 mg

vitamin A 15%

vitamin C 25%

calcium 10%

iron 4%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 53

 vegetable side dishes

spinach and corn pancakes

vegetables in a pancake? serve this fun side dish with most chicken, meat, or fish dishes 

1⁄2 C whole-wheat flour

1 C fat-free (skim) milk

2 Tbsp vegetable oil

2 large eggs

1 C frozen chopped spinach, thawed 

and drained

1 C frozen whole corn kernels, 

thawed

1⁄4 tsp ground black pepper

Nonstick cooking spray

1.	 Measure flour into a large mixing bowl.

2.	 In a smaller bowl, combine milk, oil, and eggs, and mix

well. Add milk mixture to flour, and mix until smoot

3.	 Add spinach, corn, and pepper to mixture, and stir well.

4.	 Heat a large nonstick sauté pan or griddle. Spray light

with cooking spray.

5.	 Spoon batter 1⁄4 cup at a time onto the pan. Cook ea

pancake for 2–3 minutes, or until the bottom holds

together and is golden brown. Carefully flip and cook t

second side for an additional 1–2 minutes. (Recipe mak

about 16–18 pancakes.)

6.	 Serve immediately.

Older children can help mix the ingredients and flip 

the pancakes.

prep time:

10 minutes

cook time:

25 minutes

yield: 

4 servings

serving size: 

about 4 pancakes

each serving provides:

calories 227

total fat 10 g

saturated fat 2 g

cholesterol 107 mg

sodium 128 mg

total fiber 4 g

protein 11 g

carbohydrates 27 g

potassium 391 mg

vitamin A 110%

vitamin C 30%

calcium 15%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.
54	 deliciously healthy family meals

super quick chunky tomato sauce

make batches of this tasty sauce to go with a number of recipes in this cookbook

2 tsp olive oil

1 tsp garlic, chopped (about 1 clove)

1 jar (12 oz) roasted red peppers, 

drained and diced (or substitute 

fresh roasted red peppers; 

see tip)

2 cans (141⁄2 oz each) no-salt-added 

diced tomatoes

1 can (51⁄2 oz) low-sodium tomato juice

1 Tbsp fresh basil, rinsed, dried, and 

chopped (or 1 tsp dried)

1⁄4 tsp ground black pepper

1.	 In a medium saucepan, heat olive oil and garlic over

medium heat. Cook until soft, but not browned (f

about 30 seconds).

2.	 Add diced red peppers, and continue to cook for

2–3 minutes, until the peppers begin to sizzle.

3.	 Add tomatoes, tomato juice, basil, and pepper. Bring 

a boil. Simmer for 10 minutes, or until the sauce thicke

slightly. (Sauce can be pureed for picky eaters

4.	 Use immediately. Or, refrigerate in a tightly seal

container for 3–5 days or freeze for 1–2 months.

Tip: To make roasted red peppers, see instructions in the 

FAQs in appendix D (on page 108). Make extra to use in other 

Keep the BeatTM recipes. 

Older children can chop the roasted red peppers and help 

cook the sauce. For a delicious change, try making fresh 

roasted red peppers. 

prep time:

5 minutes

cook time:

15 minutes (add 

15 minutes if 

making homemade 

roasted red 

peppers)

yield: 

12 servings

serving size: 

1⁄2 C sauce

each serving provides:

calories 31

total fat 1 g

saturated fat 0 g

cholesterol 0 mg

sodium 76 mg

total fiber 1 g

protein 1 g

carbohydrates 4 g

potassium 66 mg

vitamin A 6%

vitamin C 15%

calcium 2%

iron 2%

Percent Daily Values are based on a 2,000 calorie diet.
grain side dishes •	 roasted red pepper and

toasted orzo

•	 wow-y maui pasta salad

•	 quinoa-stuffed tomatoes

•	 wiki (fast) rice

•	 orange couscous with

almonds, raisins, and mint
56	 deliciously healthy family meals

roasted red pepper and toasted orzo

pair this rich side dish with grilled chicken or fish 

1 C dry whole-grain orzo (pasta)

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove)

1 C jarred roasted red peppers in 

natural juice, drained and diced 

(or substitute fresh roasted red 

peppers; see tip) (Leftover 

Friendly)

2 C low-sodium chicken broth

1 Tbsp fresh basil, rinsed, dried, and 

chopped (or 1 tsp dried)

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1⁄2 C shredded part skim mozzarella 

cheese

1.	 Preheat oven to 400 oF. Place orzo on a baking sheet a

toast in the oven for 5 minutes, or until it just begins to brown

(or brown in a saucepan). Remove from heat and cool slightl

2	 Heat . olive oil in a medium saucepan over medium heat. Add 

garlic, and cook gently until it gets soft, but does not brown

(about 30 seconds).

3	 Add . peppers, and cook until heated through.

4	 Add . toasted orzo and chicken broth. Bring to a boil a

simmer gently, stirring often until the pasta has absorbed all

of the liquid and is fully cooked, about 10–15 minutes. (

necessary, add 2 more tablespoons broth at a time, up to

1⁄4 cup.)

5	 Add . herbs and cheese. Toss gently to mix; do not overmix 

the cheese will become gummy. Serve immediatel

Tip: To make roasted red peppers, see instructions in the FAQs 

in appendix D (on page 108). Make extra to use in other Keep the 

BeatTM recipes. 

Substitute fresh roasted red peppers by making extra when you 

make the Super Quick Chunky Tomato Sauce (on page 54). If you 

don’t have leftover cooked vegetables, see basic cooking 

instructions in appendix D (page 103).

prep time:

10 minutes

cook time:

25 minutes

yield: 

4 servings

serving size: 

1 C pasta

each serving provides:

calories 205

total fat 7 g

saturated fat 2 g

cholesterol 9 mg

sodium 234 mg

total fiber 5 g

protein 9 g

carbohydrates 24 g

potassium 126 mg

vitamin A 4%

vitamin C 4%

calcium 10%

iron 2%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 57

 grain side dishes

wow-y maui pasta salad

try this flavorful side dish with the Hawaiian Huli Huli Chicken (on page 13)—

or it’s perfect for a summer party!

2 C dry whole-wheat rotini (spiral) 

pasta (8 oz)

1 C fresh or frozen snow peapods, 

sliced thinly on an angle 

(julienned)

1⁄2 C cucumber, peeled and diced

1⁄4 C carrots, peeled and diced

1 can (8 oz) pineapple chunks in 

juice, diced; set aside 1⁄4 C juice

1⁄2 C fat-free plain yogurt

1 Tbsp fresh chives, rinsed, dried, 

and chopped (or 1 tsp dried)

1 Tbsp fresh parsley, rinsed, dried, 

and chopped (or 1 tsp dried)

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1.	 In a 4-quart saucepan, bring 3 quarts of water to a boil

over high heat. Add pasta, and cook until tender, abo

8 minutes. Drain, cool, and set asid

2.	 In the meantime, place peapods in a microwavable dish,

add enough water to keep moist, and microwave for

1–2 minutes, or until warm.

3.	 Meanwhile, combine the remaining ingredients together in

a separate bowl, and toss gently.

4.	 Add cooked pasta and peapods, and toss gently to coat

the pasta.

5.	 Serve immediately, or refrigerate for later use.

This is a great recipe for older children to make themselves. 

Younger children can help peel the cucumber and carrots. 

prep time:

15 minutes

cook time:

15 minutes

yield: 

4 servings

serving size: 

2 C pasta salad

each serving provides:

calories 273

total fat 2 g

saturated fat 0 g

cholesterol 1 mg

sodium 171 mg

total fiber 7 g

protein 10 g

carbohydrates 56 g

potassium 207 mg

vitamin A 35%

vitamin C 50%

calcium 8% 

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.
58	 deliciously healthy family meals

quinoa-stuffed tomatoes

quinoa (pronounced KEEN-wah) is a grain native to South America; 

children will have fun eating quinoa out of a hollowed-out tomato

4 medium (21⁄2 inches) tomatoes, 

rinsed

1 Tbsp olive oil

2 Tbsp red onions, peeled and chopped

1 C cooked mixed vegetables—such 

as peppers, corn, carrots, or peas 

(Leftover Friendly)

1 C quinoa, rinsed*

1 C low-sodium chicken broth

1⁄2 ripe avocado, peeled and diced 

(see tip)

1⁄4 tsp ground black pepper

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1.	 Preheat oven to 350 oF.

2.	 Cut off the tops of the tomatoes and hollow out the

insides. (The pulp can be saved for use in tomato soup 

sauce, or salsa.) Set tomatoes asid

3.	 Heat oil in a saucepan over medium-high heat. A

onions, and cook until they begin to soften, about

1–2 minutes.

4.	 Add cooked vegetables, and heat through, about another

1–2 minutes.

continued on page 59
	deliciously healthy family meals	 59

 grain side dishes

quinoa-stuffed tomatoes (continued)

5.	 Add quinoa, and cook gently until it smells good, about

2 minutes.

6.	 Add chicken broth, and bring to a boil. Reduce the he

and cover the pan. Cook until the quinoa has absorbed a

of the liquid and is fully cooked, about 7–10 minutes.

7.	 When the quinoa is cooked, remove the lid and gently fluff

quinoa with a fork. Gently mix in the avocado, peppe

and parsley.

8.	 Carefully stuff about 3⁄4 cup of quinoa into each tomato.

9.	 Place tomatoes on a baking sheet, and bake for about

15–20 minutes, or until tomatoes are hot throughout

(tomatoes may be stuffed in advance and baked later).

10.	 Serve immediately.

Tip: See appendix D for a description of how to choose, peel, 

and cut an avocado. Use the other half of the avocado for the 

Tuna and Avocado Cobb Salad (on page 37). 

* Unprocessed quinoa must be washed thoroughly before it is 

used to remove a powdery coating called saponin, which has an 

unpleasant and bitter taste. Check your package for rinsing 

instructions.

If you don’t have leftover cooked vegetables, see basic cooking 

instructions in appendix D (page 103).

prep time:

10 minutes

cook time:

35–40 minutes

yield: 

4 servings

serving size: 

1 tomato, 

3⁄4 C stuffing

each serving provides:

calories 299

total fat 10 g

saturated fat 1 g

cholesterol 0 mg

sodium 64 mg

total fiber 8 g

protein 10 g

carbohydrates 46 g

potassium 906 mg

vitamin A 110%

vitamin C 40%

calcium 6%

iron 30%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 61

 grain side dishes

wiki (fast) rice

wiki means “fast” in Hawaiian, and this dish fits the bill—it’s quick and easy to make

1 Tbsp canola oil

1 Tbsp fresh garlic, minced (about 

3 cloves) (or 1 tsp dried)

1 tsp fresh ginger, minced (or 1⁄4 tsp 

dried)

1 Tbsp scallions (green onions), rinsed 

and minced

1⁄2 C canned sliced water chestnuts, 

drained

2 C cooked mixed vegetables (or 

1⁄2 bag frozen stir-fry vegetable 

mix) (Leftover Friendly)

2 C cooked brown rice

(Leftover Friendly)

1 Tbsp lite soy sauce

1 tsp sesame oil

1.	 Heat canola oil in a large wok or sauté pan over medium

heat. Add garlic, ginger, and scallions, and cook unt

fragrant, about 1 minute.

2.	 Add water chestnuts, and continue to cook until they begin

to soften, another 1–2 minutes.

3.	 Add vegetables, and toss until heated through, about

2–3 minutes (or up to 5 minutes for frozen vegetables).

4.	 Add rice, and continue to cook until hot, about

3–5 minutes.

5.	 Add soy sauce and sesame oil. Toss well, and serv

This recipe tastes best when prepared using leftover cold rice. 

If you don’t have leftover cooked vegetables, see basic cooking 

instructions in appendix D (page 103).

prep time:

10 minutes

cook time:

15 minutes

yield: 

4 servings

serving size: 

about 1 C rice and vegetables

each serving provides:

calories 179

total fat 6 g

saturated fat 1 g

cholesterol 0 mg

sodium 113 mg

total fiber 2 g

protein 4 g

carbohydrates 29 g

potassium 88 mg

vitamin A 4%

vitamin C 15%

calcium 2%

iron 4%

Percent Daily Values are based on a 2,000 calorie diet.
62	 deliciously healthy family meals

orange couscous with almonds, 

raisins, and mint

this flavorful side dish goes well with chicken, beef, or lamb

11⁄4 C low-sodium chicken broth

2 Tbsp raisins

1 C whole-wheat couscous

1 Tbsp fresh mint, rinsed, dried, and 

chopped (or 1 tsp dried)

1 Tbsp unsalted sliced almonds, toasted 

1 medium orange, rinsed, for 

1 Tbsp zest (use a grater to 

take a thin layer of skin off the 

orange)

1.	 Combine chicken broth and raisins in a small saucepan.

Bring to a boil over high heat.

2.	 Add couscous, and return to a boil. Cover and remo

from the heat.

3.	 Let the saucepan stand for about 5 minutes, until the

couscous has absorbed all of the broth.

4.	 Meanwhile, toast almonds in the toaster oven on a

foil-lined tray for about 5 minutes, or until golden brown.

5.	 Remove the lid and fluff the couscous with a fork.

Gently mix in the mint, almonds, and orange zest.

Serve immediately.

This is a great recipe for older children to make themselves. 

Younger children can help measure ingredients and zest 

the orange.

prep time:

10 minutes

cook time:

20 minutes 

(including 

10 minutes 

standing time)

yield: 

4 servings

serving size: 

3⁄4 C couscous

each serving provides:

calories 141

total fat 2 g

saturated fat 0 g

cholesterol 0 mg

sodium 24 mg

total fiber 4 g

protein 6 g

carbohydrates 28 g

potassium 118 mg

vitamin A 0%

vitamin C 4%

calcium 2%

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.
snacks •	 bruschetta

•	 peanut butter hummus

•	 grapesicles

•	 southwestern beef

roll-ups

•	 celery with cream cheese

mousse

•	 turkey pinwheels

•	 fruit skewers with

yogurt dip

•	 make-your-own snack mix

	deliciously healthy family meals	 65

snacks

bruschetta

roasted red peppers add extra zing to this classic chopped tomato dish

1⁄2 whole grain baguette (French 

bread), cut into 12 slices (or 

substitute 3 slices whole-wheat 

bread, each cut into 4 squares)

1 C fresh tomatoes, rinsed and diced

1⁄4 C jarred roasted red peppers, diced 

(or substitute fresh roasted red 

peppers; see tip) (Leftover 

Friendly)

6 Kalamata olives, rinsed and sliced 

(or substitute any black olive)

1⁄2 Tbsp olive oil

2 Tbsp fresh basil, rinsed, dried, and 

chopped (or 2 tsp dried)

1⁄4 tsp ground black pepper

1.	 Lightly toast baguette slices.

2.	 Combine remaining ingredients, and toss well.

3.	 Top each bread slice with about 2 tablespoons of tomato

mixture, and serve.

Tip: To make roasted red peppers, see instructions in the FAQs 

in appendix D (on page 108). Make extra to use in other Keep 

the BeatTM recipes. 

Substitute fresh roasted red peppers by making extra when 

you make the Super Quick Chunky Tomato Sauce (on page 54). If 

you don’t have leftover cooked vegetables, see basic cooking 

instructions in appendix D (page 103).

Younger children can help arrange the sliced bread on the 

tray and add the toppings. Older children can make the 

recipe themselves.

prep time:

15 minutes

cook time:

5 minutes

yield: 

4 servings

serving size: 

3 bruschetta 

slices, each with 

2 Tbsp tomato mixture

each serving provides:

calories 119

total fat 4 g

saturated fat 0 g

cholesterol 0 mg

sodium 256 mg

total fiber 2 g

protein 4 g

carbohydrates 17 g

potassium 113 mg

vitamin A 10% 

vitamin C 10%

calcium 4%

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.
66	 deliciously healthy family meals

peanut butter hummus

bring out the veggies or pita chips—try this irresistible combination of 

peanut butter and hummus . . . with a spicy kick!

For dip:

2 C low-sodium garbanzo beans 

(chick peas), rinsed

1⁄4 C low-sodium chicken broth

1⁄4 C lemon juice

2–3 Tbsp garlic, diced (about 4–6 garlic 

cloves, depending on taste)

1⁄4 C creamy peanut butter (or 

substitute other nut or seed 

butter)

1⁄4 tsp cayenne pepper (or substitute 

paprika for less spice)

1 Tbsp olive oil

For pita chips:

4 (61⁄2-inch) whole-wheat pitas, 

each cut into 10 triangles 

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove) 

(or 1⁄2 tsp garlic powder)

1⁄4 tsp ground black pepper

1.	 Preheat oven to 400 oF.

2.	 To prepare the hummus, combine all ingredients for the dip

and mix them in a food processor or blender. Puree unt

smooth.

3.	 To prepare the chips, toss the pita triangles with the olive

oil, garlic, and pepper.

4.	 Bake chips on a baking sheet in a 400 oF oven for

10 minutes, or until crispy.

5.	 Arrange pita chips on a platter, and serve with the hummus.

Note: If you can’t find beans that are labeled “low sodium,” compare 

the Nutrition Facts panels to find the beans with the lowest amount of 

sodium. Rinsing can help reduce sodium levels further.

Younger children can break apart the pita bread. Older 

children can make the recipe themselves.

prep time:

20 minutes

cook time:

10 minutes

yield: 

8 servings

serving size: 

1

/3 C hummus and 

5 pita chips

each serving provides:

calories 235

total fat 9 g

saturated fat 1 g

cholesterol 0 mg

sodium 225 mg

total fiber 5 g

protein 9 g

carbohydrates 32 g

potassium 259 mg

vitamin A 0%

vitamin C 8%

calcium 4%

iron 10%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 67

snacks

grapesicles

try this healthy snack on a hot summer day—frozen grapes will pop in your mouth!

48 green seedless grapes, rinsed

48 red seedless grapes, rinsed

16 6-inch wooden skewers

1.	 Thread six grapes, alternating grape colors, onto each

wooden skewer.

2.	 Place skewers into the freezer for 30 minutes, or

until frozen.

3.	 Serve immediately.

Note: Skewers have sharp edges, so monitor younger children 

while eating, or take the grapes off the skewers for them. 

Grapes should be cut in half for children under 3 years old to 

prevent choking.

Children can rinse the grapes, freeze them, and thread 

the skewers. 

prep time:

5 minutes

freeze time:

30 minutes

yield: 

4 servings

serving size: 

4 skewers

each serving provides:

calories 83

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 2 mg

total fiber 1 g

protein 1 g

carbohydrates 22 g

potassium 229 mg

vitamin A 2%

vitamin C 20%

calcium 2%

iron 6%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 69

snacks

southwestern beef roll-ups

this tasty snack is simple to make and a good source of protein

4 whole-wheat tortillas (61⁄2 inch)

4 red leaf lettuce leaves, rinsed 

and dried

4 oz low-sodium deli roast beef

For spread:

1 Tbsp light mayonnaise

1 tsp lime juice (about 1⁄2 fresh lime)

1⁄2 tsp hot sauce

1.	 Combine ingredients for the spread. Mix wel

2.	 Spread about 1 teaspoon of spread on each tortilla.

3.	 Top each tortilla with one lettuce leaf and 1 ounce roast

beef (about two slices).

4.	 Fold sides in, and roll.

5.	 Serve with a side of Tangy Salsa (on page 51).

Younger children can mix the spread. Older children can 

prepare the recipe themselves.

prep time:

15 minutes

cook time:

none

yield: 

4 servings

serving size: 

1 tortilla

each serving provides:

calories 190

total fat 5 g

saturated fat 0 g

cholesterol 21 mg

sodium 302 mg

total fiber 2 g

protein 11 g

carbohydrates 23 g

potassium 36 mg

vitamin A 25%

vitamin C 2%

calcium 4%

iron 7%

Percent Daily Values are based on a 2,000 calorie diet.
70	 deliciously healthy family meals

celery with cream cheese mousse 

this delicious and light snack will please the young . . . and young at heart

1⁄4 C low-fat whipped cream cheese

1⁄4 C fat-free plain yogurt

2 Tbsp scallions (green onions), rinsed 

and chopped

1 Tbsp lemon juice

1⁄2 tsp ground black pepper

6 celery sticks, rinsed, with ends 

cut off

1 Tbsp chopped walnuts

1.	 Combine cream cheese, yogurt, scallions, lemon juice, and

pepper. Mix well with a wooden spoo

2.	 Spread mixture evenly down the middle of each celery stick.

3.	 Cut each stick into 5 pieces. Top with chopped walnut

and serve.

Younger children can help mix the “mousse.” Older children 

can make the recipe themselves.

prep time:

10 minutes

cook time:

none

yield: 

6 servings

serving size: 

2 Tbsp of mousse 

with 1 celery stick 

(5 pieces)

each serving provides:

calories 35

total fat 2 g

saturated fat 1 g

cholesterol 4 mg

sodium 58 mg

total fiber 1 g

protein 2 g

carbohydrates 3 g

potassium 131 mg

vitamin A 6%

vitamin C 6%

calcium 4%

iron 2%

Percent Daily Values are based on a 2,000 calorie diet.
	deliciously healthy family meals	 71

snacks

turkey pinwheels

this fun-to-make snack will become a family favorite

4 slices whole-wheat bread

1 Tbsp light mayonnaise

1 Tbsp deli mustard

1⁄2 C cucumber, peeled and thinly 

sliced

1⁄4 C jarred roasted red peppers

2 oz low-sodium deli turkey breast

1.	 Remove the crusts from the bread and flatten each slice

with a rolling pin.

2.	 Combine mayonnaise and mustard. Spread abo

1⁄2 tablespoon on each bread slice.

3.	 Arrange cucumbers and red peppers evenly on each slice of

bread, and top with 1⁄2 ounce turkey.

4.	 Roll each slice into a log, and cut each log into four pieces

with a sharp knife. Serve immediately, or refrigerate lo

until ready to serve (cut prior to serving).

Younger children can help flatten the bread and roll the 

logs. Older children can make the recipe themselves.

prep time:

10 minutes

cook time:

none

yield: 

4 servings

serving size: 

1 log (4 pieces)

each serving provides:

calories 106

total fat 2 g

saturated fat 0 g

cholesterol 11 mg

sodium 275 mg

total fiber 2 g

protein 7 g

carbohydrates 12 g

potassium 25 mg

vitamin A 0%

vitamin C 0%

calcium 2%

iron 4%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 73

snacks

fruit skewers with yogurt dip

tangy fruit and sweet yogurt make a perfect taste combination 

1 C strawberries, rinsed, stems 

removed, and cut in half

1 C fresh pineapple, diced (or 

canned pineapple chunks in 

juice, drained)

1⁄2 C blackberries

1 tangerine or Clementine, 

peeled and cut into 8 segments

8 6-inch wooden skewers

For dip:

1 C strawberries, rinsed, stems 

removed, and cut in half

1⁄4 C fat-free plain yogurt 

1

/8 tsp vanilla extract

1 Tbsp honey

1.	 Thread two strawberry halves, two pineapple chunks, two

blackberries, and one tangerine segment on each skewer.

2.	 To prepare the dip, puree strawberries in a blender or food

processor. Add yogurt, vanilla, and honey, and mix wel

3.	 Serve two skewers with yogurt dip on the side.

Note: Skewers have sharp edges, so monitor younger children 

while eating, or take the fruit off the skewers for them. 

Younger children can rinse the fruit, thread onto skewers, 

and mix the dip. Older children can make the recipe 

themselves.

prep time:

15 minutes

cook time:

none

yield: 

4 servings

serving size: 

2 skewers, 

11⁄2 Tbsp dip

each serving provides:

calories 71

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 10 mg

total fiber 2 g

protein 1 g

carbohydrates 18 g

potassium 174 mg

vitamin A 6% 

vitamin C 70%

calcium 4%

iron 2%

Percent Daily Values are based on a 2,000 calorie diet.

	deliciously healthy family meals	 75

snacks

make-your-own snack mix HEALTHIER

CLAS SICS

making your own snack mix can be healthier and less expensive than buying it

1 C toasted oat cereal

1⁄4 C unsalted dry roasted peanuts 

(or other unsalted nut)

1⁄4 C raisins

1⁄4 C dried cranberries

1.	 Combine all ingredients, and toss well.

2.	 Serve immediately, or store for later snacking.

Tip: Put snack mix in individual snack-sized bags for a great 

grab-and-go snack.

Most children can make this recipe themselves.

prep time:

5 minutes

cook time:

none

yield: 

4 servings

serving size: 

1⁄2 C snack mix

each serving provides:

calories 136

total fat 5 g

saturated fat 1 g

cholesterol 0 mg

sodium 75 mg

total fiber 2 g

protein 3 g

carbohydrates 22 g

potassium 170 mg

vitamin A 4%

vitamin C 4% 

calcium 2%

iron 15%

Percent Daily Values are based on a 2,000 calorie diet.

appendix A. general 

cookbook 

resources
78	 deliciously healthy family meals

about We Can! ®

Keep the BeatTM Recipes: Deliciously Healthy Family Meals was developed in 

collaboration with the National Institutes of Health (NIH) We Can!® program.

We Can! (Ways to Enhance Children’s Activity & Nutrition) is a national education program designed to give parents, caregivers, and entire communities a way 

to help children stay at a healthy weight.

Four NIH Institutes have come together to bring you We Can!, including the 

NHLBI, the National Institute of Diabetes and Digestive and Kidney Diseases, the 

Eunice Kennedy Shriver National Institute of Child Health and Human Development, and the National Cancer Institute. These Institutes have combined their 

unique resources and activities to make We Can! a national success.

for parents, families, and caregivers

Research shows that parents and caregivers are a primary influencer of children. 

The We Can! program provides parents and caregivers with tips, tools, fun 

activities, and more to help them encourage healthy eating, increase their family’s 

physical activity, and reduce the time family members spend sitting in front of the 

screen (TV or computer). Learn more about healthy weight basics and how to 

help your family make healthy lifestyle choices by exploring the appendixes in this 

recipe book and by visiting the We Can! Web site.

for partners 

We Can! also offers organizations, community groups, and health professionals a 

centralized resource to promote a healthy weight in youth through community 

outreach, partnership development, and media activities that can be adapted to 

meet the needs of diverse populations. Science-based educational programs, 

support materials, training opportunities, and other resources are available to 

support programming for youth, parents, and communities.
	deliciously healthy family meals	 79

 appendix A

A growing number of organizations are helping spread We Can! programming 

from coast to coast, from North to South, and to various points around the world. 

These include communities, corporations, national organizations, and professional 

societies across the Nation that are playing an active role in creating healthier 

hometowns with We Can!. Visit the Web site to find out how to partner with 

the program. 

for health professionals

Many families look to their family physicians, pediatricians, or other health care 

professionals for instructions on how to help their children adopt healthier habits. 

Visit the For Health Professionals section of the We Can! Web site to find practical 

tips about healthier lifestyles. 

for more information

For more information about We Can!, go to http://wecan.nhlbi.nih.gov. 
80	 deliciously healthy family meals

guide to recipe symbols

HEALTHIER

CLAS SICS

healthier classics symbol

Classic favorites that are made healthier by reducing fat, calories, and/or sodium. Healthier 

classics also could have more vegetables or whole grains added than original versions.

• Crunchy Chicken Fingers With Tangy Dipping Sauce ..............................page 3

• Garden Turkey Meatloaf.........................................................................page 5

• Shepherd’s Pie........................................................................................page 8

• Make-Your-Own Turkey Burger ..............................................................page 9

• Baked Eggrolls .....................................................................................page 11

• “Fried” Rice and Chicken.....................................................................page 15

• Turkey and Beef Meatballs With Whole-Wheat Spaghetti.....................page 25

• Pasta Primavera....................................................................................page 29

• Red, White, and Green Grilled Cheese .................................................page 33

• Pita Pizzas............................................................................................page 35

• Baked French Toast Fritters With Apples and Bananas ..........................page 36

• Tuna and Avocado Cobb Salad.............................................................page 37

• Oatmeal Pecan Waffles (or Pancakes) ...................................................page 39

• Broccoli and Cheese.............................................................................page 47

• Zesty Tomato Soup...............................................................................page 49

• Make-Your-Own Snack Mix..................................................................page 75

leftover friendly symbol

Recipes that use leftover ingredients to help save cooking time.

• Garden Turkey Meatloaf.........................................................................page 5

• Empañapita............................................................................................page 7

• Shepherd’s Pie........................................................................................page 8

• Baked Eggrolls .....................................................................................page 11

• “Fried” Rice and Chicken.....................................................................page 15

• Mexican Lasagna .................................................................................page 19
	deliciously healthy family meals	 81

 appendix A

• Bowtie Pasta With Chicken, Broccoli, and Feta .....................................page 27

• Pasta Primavera....................................................................................page 29

• Tangy Salsa ..........................................................................................page 51

• Roasted Red Pepper and Toasted Orzo .................................................page 56

• Quinoa-Stuffed Tomatoes.....................................................................page 58

• Wiki (Fast) Rice.....................................................................................page 61

• Bruschetta ...........................................................................................page 65

chefs in training symbol

Tips for getting children involved in meal preparation.

• Crunchy Chicken Fingers With Tangy Dipping Sauce ..............................page 3

• Empañapita............................................................................................page 7

• Make-Your-Own Turkey Burger ..............................................................page 9

• Hawaiian Huli Huli Chicken..................................................................page 13

• Asian-Style Chicken Wraps...................................................................page 16

• Mexican Lasagna .................................................................................page 19

• Buttons and Bows Pasta.......................................................................page 23

• Turkey and Beef Meatballs With Whole-Wheat Spaghetti.....................page 25

• Pita Pizzas............................................................................................page 35

• Baked French Toast Fritters With Apples and Bananas ..........................page 36

• Oatmeal Pecan Waffles (or Pancakes) ...................................................page 39

• Watermelon and Tomato Salad ............................................................page 43

• Dunkin’ Veggies and Dips ....................................................................page 44

• Broccoli and Cheese.............................................................................page 47

• Zesty Tomato Soup...............................................................................page 49

• Parmesan Green Beans ........................................................................page 52

• Spinach and Corn Pancakes.................................................................page 53

• Super Quick Chunky Tomato Sauce......................................................page 54

• Wow-y Maui Pasta Salad......................................................................page 57

• Orange Couscous With Almonds, Raisins, and Mint .............................page 62

• Bruschetta ...........................................................................................page 65
82	 deliciously healthy family meals

• Peanut Butter Hummus........................................................................page 66

• Grapesicles ..........................................................................................page 67

• Southwestern Beef Roll-Ups.................................................................page 69

• Celery With Cream Cheese Mousse .....................................................page 70

• Turkey Pinwheels..................................................................................page 71

• Fruit Skewers With Yogurt Dip .............................................................page 73

• Make-Your-Own Snack Mix..................................................................page 75

HEALTHY EATING

T W O WAYS healthy eating two ways symbol

Simple tips to serve a recipe two ways to please picky eaters and other family members.

• Baked Pork Chops With Apple Cranberry Sauce.....................................page 4

• Sweet-and-Sour Chicken......................................................................page 14

• Mediterranean Pork Penne...................................................................page 26

• Bowtie Pasta With Chicken, Broccoli, and Feta .....................................page 27

• Red, White, and Green Grilled Cheese .................................................page 33

• Watermelon and Tomato Salad ............................................................page 43
	deliciously healthy family meals	 83

 appendix A

side dish recommendations

• With the Emapañapita (page 7)—try a side of Tangy Salsa ....................page 51

• With the Baked Eggrolls (page 11)—try a side of Wiki (Fast) Rice ..........page 61

• With the Hawaiian Huli Huli Chicken (page 13)—try a side of 

Wow-y Maui Pasta Salad ......................................................................page 57

• With the Turkey and Beef Meatballs With Whole-Wheat Spaghetti 

(page 25)—try a side of Parmesan Green Beans ...................................page 52

• Use the Super Quick Chunky Tomato Sauce (page 54) in these dishes:

– Mexican Lasagna..............................................................................page 19

– Turkey and Beef Meatballs With Whole-Wheat Spaghetti.................page 25

– Pita Pizzas........................................................................................page 35

appendix B. resources 

for parents
86	 deliciously healthy family meals

what can my family and I do to 

encourage a healthy weight? 

You may be asking what you can do in your own family to prevent overweight 

and obesity. The two main ways to encourage and maintain a healthy weight are 

to make smart food choices and to be physically active. 

As parents, you make a big difference in what your children think and do. If you 

eat right and are physically active, there’s a good chance your children will be too. 

Together, families can be more successful in adopting healthy choices and making 

changes. Creating family habits around smart eating and physical activity can 

make it easier for everyone to maintain a healthy weight. For example:

• Planning regular family time that involves physical activity means that everyone is supported and encouraged to be active.

• Putting a bowl of fruit on the kitchen counter and making a family agreement 

not to have chips or other high-calorie snacks in the house can change 

everyone’s snacking habits.

strategies for real life

If you’re interested in jump-starting your family on a healthy lifestyle by making 

some nutrition and physical activity changes, here are a few strategies to get you 

started:

• Recognize that you have more control than you might think. You can 

turn off the TV and video games. You can park your car farther away from 

the store. You can give your family more vegetables with dinner.

• Think about immediate benefits. If reducing future heart disease risk 

seems a bit abstract, focus on the good things that can happen right now. 

You won’t feel so full if you have a smaller portion of dessert, or have a piece 

of fruit instead. Going hiking with your teenager might lead to a wonderful 

talk that neither of you anticipated. A vegetable salad tastes great and looks 

beautiful. Dancing with your spouse is lots of fun and can give you a great 

workout.
	deliciously healthy family meals	 87

 appendix B

• Make small changes over time. It’s easier and more appealing to start out 

with some new approaches to nutrition and physical activity that the whole 

family is willing to try. For example, shoot some baskets after dinner a few 

nights a week instead of turning on the TV. Start your weekend by taking a 

walk with your family or a trip to a local farmer’s market. And, instead of 

chocolate cake with frosting, enjoy sliced strawberries over angel food cake.

• Try a variety of strategies. No one will notice if you use part-skim mozzarella cheese instead of whole-milk mozzarella in your lasagna, but you’ll be 

reducing the number of calories and fat for everyone who eats it. Combine 

“invisible” strategies like this with strategies that actively involve other family 

members: See whether everyone will commit to eating healthy dinners at 

least four times a week. Get your children involved in the process of shopping for and preparing these healthy dinners. Make a plan with your child to 

walk to school together or to walk after dinner 2 days a week.

For more information and tips on eating healthier at home, read We Can!

Families Finding the Balance: A Parent Handbook (available online at 

http://wecan.nhlbi.nih.gov). 

time-saving tips for busy families

Like most families, your life is probably busy with work, school, activities, and 

other commitments, and you may feel like you don’t have enough time to put 

healthy food on the table. However, cooking healthy meals for your family can 

be simple and delicious with easy recipes and a little advance planning. Here are 

some tips to make healthy cooking at home easier.

menu planning and shopping

• Make a plan and stick to it. Choose one day each week to plan meals for 

the week. Then create a grocery list based on your meal plan. A little planning ahead can help save you lots of time and money. Try using these tools 

on the We Can! Web site (http://wecan.nhlbi.nih.gov):

– We Can! Weekly Meal Planner

– We Can! Grocery Shopping List Template

• Make planning a family affair. Ask your family to help you write the 

weekly meal plan and grocery list—post these materials on the refrigerator 

and ask family members to help fill them out as they come up with ideas.
88	 deliciously healthy family meals

• Plan for leftovers and “batch” cooking when making your grocery list. 

For example, if you know you won’t have leftover Hawaiian Huli Huli 

Chicken (page 13), then plan to make extra chicken and sauce for an easy 

meal of “Fried” Rice and Chicken (page 15). Or, roast several red peppers at 

once to batch cook for the Tangy Salsa (page 51), Super Quick Chunky Tomato 

Sauce (page 54), and Roasted Red Pepper and Toasted Orzo (page 56).

• Stock your kitchen with staple healthy ingredients such as brown rice, 

whole-wheat pasta, sundried tomatoes, frozen shrimp, chicken breast, 

canned low-sodium beans, no-salt-added diced tomatoes, frozen vegetables 

with no added sauce, etc. For more healthy ingredient ideas, visit the Keep 

the BeatTM: Deliciously Healthy Eating Web site (http://hin.nhlbi.nih.gov/

healthyeating).

• Shop smart. Stick to your grocery list to avoid buying items you don’t need. 

Time your grocery trip for when the store is less crowded and you’re not 

rushed or hungry. Get the recipe ingredients and other foods on your list in 

just one trip.

preparation

• Read over each recipe before starting so you know what’s involved. Lay out 

all of the ingredients and tools you’ll need (measuring cups, spoons, knives, 

cutting board, pots and pans, etc.) to get organized before cooking.

• Chop all ingredients before you start cooking.

• Carefully plan when to start preparing side dishes so everything is ready at 

once.

• Ask your children to help set the table and even help prepare dishes. (In 

recipes in this cookbook, the Chefs in Training symbol identifies tips on how 

to get children involved in food preparation.) 

cooking

• Use quick recipes with few ingredients (such as the ones in this cookbook).

• Cook once, eat twice. (See Menu Planning and Shopping and Storing sections for more information. Also, in this cookbook, the Leftover Friendly 

symbol identifies ingredients that you might have as leftovers from previous 

meals.) 
	deliciously healthy family meals	 89

 appendix B

storing

• Store leftover meals in the refrigerator for lunch the next day, or freeze for a 

later time.

• Refrigerate or freeze leftover cooked ingredients (veggies, chicken, rice, etc.) 

so they’re ready to quickly toss into recipes another time.

• For information on storing food safely, refer to: 

– The Federal Food Safety Web site at www.foodsafety.gov. 

– The USDA Food Safety and Inspection Service’s Meat and Poultry Hotline: 

1–888–674–6854.

for more tips and tools

See the Keep the BeatTM: Deliciously Healthy Eating Web site (http://hin.nhlbi.nih.

gov/healthyeating) for more tips and tools for healthy cooking.
90	 deliciously healthy family meals

We Can! parent tips: making healthier food choices

As a parent, you want to give your family the best food you can. Serving 

healthier foods in the appropriate servings per food group and calorie level is one 

of the best ways to ensure that your children are getting proper nutrition without 

eating too many calories. The simple tips provided here and on the We Can!

Web site (http://wecan.nhlbi.nih.gov) can help you plan and prepare meals and 

snacks to help your family get the most out of the calories they consume.

what is a “healthy” diet?

The U.S. Dietary Guidelines for Americans describes a healthy eating plan 

as one that:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and 

milk products

• Includes lean meats, poultry, fish, beans, eggs, and nuts

• Is low in saturated fats, trans fats, cholesterol, sodium (salt), and added sugars

• Stays within your calorie needs
	deliciously healthy family meals	 91

 appendix B

We Can!’s GO, SLOW, and WHOA foods

Focus on Food Choices

GO foods are the lowest in fat and added sugar. They also are “nutrient 

dense” (which means they are a much better source of vitamins, minerals, 

and other nutrients important to health) and relatively low in calories. Enjoy 

GO foods almost any time. Examples of GO foods are fruits (fresh, frozen, or 

canned in juice), vegetables (fresh, frozen without added fat, canned without 

added sodium), whole grains, fat-free or low-fat milk products, lean meat, 

poultry, fish, beans, egg whites, or egg substitute.

SLOW foods are higher in fat, added sugar, and/or calories than GO foods. 

SLOW foods include vegetables with added fat, white refined bread flour, 

low-fat mayonnaise, and 2 percent low-fat milk. Have SLOW foods 

sometimes or less often.

WHOA foods are the highest in fat and/or added sugar. They are “calorie 

dense” (which means a small portion is relatively high in calories) and may be 

low in vitamins, minerals, and other nutrients as well. Have WHOA foods only 

once in a while or on special occasions. And, when you do have them, have 

small portions. Examples of WHOA foods are whole milk, cheese, fried 

potatoes, croissants, muffins, butter, and creamy salad dressing.

To download a GO, SLOW, and WHOA Food Chart, go to the We Can!

Web site at http://wecan.nhlbi.nih.gov. 
92	 deliciously healthy family meals

how much should I feed my child?

Although the recipes in this cookbook were created to appeal to both adults and 

children, depending on their age and activity level, children may need to eat 

smaller servings of food than do adults. In general, children need to consume a 

sufficient number of calories and nutrients to promote growth; additional calories 

may contribute to excess weight gain. 

Here are some guidelines on how much to serve children at different ages. 

For more information on tips for feeding children, see the Keep the BeatTM: 

Deliciously Healthy Eating Web site (http://hin.nhlbi.nih.gov/healthyeating) and 

the U.S. Department of Agriculture’s MyPyramid Web site (www.MyPyramid.gov). 

estimated calorie requirements

in Kilocalories for each gender and age group at three levels of physical activitya

Activity Level b,c,d

Gender Age (years) Sedentaryb Moderately Activec Actived

Child 2–3 1,000 1,000–1,400e 1,000–1,400e

Female 4–8

9–13

14–18

19–30

31–50

51+

1,200

1,600

1,800

2,000

1,800

1,600

1,400–1,600

1,600–2,000

2,000

2,000–2,200 

2,000

1,800

1,400–1,800

1,800–2,200

2,400

2,400

2,200

2,000–2,200

Male 4–8

9–13

14–18

19–30

31–50

51+

1,400

1,800

2,200

2,400

2,200

2,000

1,400–1,600

1,800–2,200

2,400–2,800

2,600–2,800

2,400–2,600

2,200–2,400

1,600–2,000

2,000–2,600

2,800–3,200

3,000

2,800–3,000

2,400–2,800

Source: Dietary Guidelines for Americans, 2005

a These levels are based on Estimated Energy Requirements (EER) from the Institute of Medicine Dietary Reference Intakes macronutrients report, 2002, 

calculated by gender, age, and activity level for reference-sized individuals. “Reference size,” as determined by IOM, is based on median height and 

weight for ages up to 18 years of age and median height and weight for that height to give a BMI of 21.5 for adult females and 22.5 for adult males.

b Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.

c Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to 

the light physical activity associated with typical day-to-day life.

d Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light 

physical activity associated with typical day-to-day life.

e The calorie ranges shown are to accommodate needs of different ages within the group. For children and adolescents, more calories are needed at older 

ages. For adults, fewer calories are needed at older ages.
	deliciously healthy family meals	 93

 appendix B

chefs in training: getting children 

involved in the kitchen

There are different ways to engage children in the kitchen, depending on their 

age and skill level. All children can help with menu planning and grocery shopping. Younger children can assist with a variety of simple tasks, from setting the 

table to mixing ingredients. Older children can prepare simple snacks and dishes 

themselves. No matter what age your children are, working with them in the 

kitchen can motivate them to try new and healthier foods.

tips for involving younger children

Invite your child to:

• Pick out at least one new fruit or vegetable to try, when shopping.

• Wash fruits and vegetables (try the Dunkin’ Veggies and Dips on page 44).

• Rinse canned beans (try the Peanut Butter Hummus on page 66).

• Measure dried pasta, beans, vegetables, etc. (try the Buttons and Bows Pasta 

on page 23).

• Add premeasured ingredients to recipes (try the Make-Your-Own Snack Mix 

on page 75).

• Stir ingredients (try the Fruit Skewers With Yogurt Dip on page 73).

• Mash potatoes with a masher (try the Shepherd’s Pie on page 8).

• Stuff ingredients into a pita pocket (try the Empañapita on page 7).

• Assemble food (try the Bruschetta on page 65 or Quinoa-Stuffed Tomatoes on 

page 58).

• Crumble cheese (try the Bowtie Pasta With Chicken, Broccoli, and Feta on 

page 27).
94	 deliciously healthy family meals

tips for involving older children

Invite your child to:

• Peel and slice carrots, cucumbers, potatoes, etc. (try the Wow-y Maui Pasta 

Salad on page 57).

• Pour batter onto the griddle (try the Oatmeal Pecan Waffles (or Pancakes) 

on page 39).

• Flip pancakes (try the Spinach and Corn Pancakes on page 53).

• Form meatballs (try the Turkey and Beef Meatballs With Whole-Wheat 

Spaghetti on page 25).

• Coat chicken strips in egg and cereal batter (try the Crunchy Chicken Fingers 

With Tangy Dipping Sauce on page 3).

• Clean countertop surfaces and utensils. 

• Slice tomatoes (try the Watermelon and Tomato Salad on page 43).

• Thread food onto skewers (try the Grapesicles on page 67).

• Help make fresh-roasted red peppers (used in multiple recipes in this 

cookbook).

• Make a side dish (try the Broccoli and Cheese on page 47).

• Make his or her own meal (try the Pita Pizzas on page 35).

Note: It is up to parents to determine what tasks their children can handle.
appendix C. resources 

for children
96	 deliciously healthy family meals

a food guide for children

We Can! and the We Can! logo are trademarks 

of the U.S. Department of Health & Human 

Services (DHHS). 

Whole fruits (fresh, frozen, canned, 

dried) are smart choices. You need 2 

cups of fruit a day. 1 cup is about the 

size of a baseball.

Whole fruits (fresh, frozen, canned, 

dried) are smart choices. You need 2 

cups of fruit a day. 1 cup is about the 

size of a baseball.

Adding fat (butter, oils, and sauces) 

to vegetables turns them from Go 

foods to Slow or Whoa foods. You 

need 2 1⁄2 cups of vegetables a day. 

Dark green and orange vegetables 

are smart choices.

Try to make at least half of your 

servings whole grain choices and low 

in sugar. An ounce of a grain product is 

1 slice of bread, 1 cup of dry cereal, or 

1⁄2 cup of cooked rice or pasta. You need 

about 6 ounces a day.

Milk products are high in vitamins and 

minerals. Fat-free and low-fat milk 

and milk products are smart choices. 

About 3 cups are needed each day; 1 

cup of milk, 1 cup of yogurt or 1 1⁄2

ounces of natural cheese count as 1 cup.

Eating 5 1⁄2 oz. a day will give you the 

protein, vitamins and minerals you 

need. Limit meats with added fat. 

Smart choices include beans (1⁄4 cup 

cooked), nuts (1⁄2 oz.) and lean meats 

(1 oz.) baked or broiled. 

The amounts of foods recommended per food group are based on a 2,000-calorie diet, the approximate number of calories for most active boys and girls ages 9-13. U.S. Department of Agriculture, Center for Nutrition Policy and Promotion.

Food supplies the nutrients needed to fuel your body so you can perform your best. Go, Slow, Whoa is a simple way to recognize 

foods that are the smartest choices. 

• “Go” Foods: Eat almost anytime (Most often) — they are lowest in fat, added sugar, and calories

• “Slow” Foods: Eat sometimes (Less often) — they are higher in fat, added sugar, and/or calories

• “Whoa” Foods: Eat once in a while (Least often) — they are very high in fat and/or added sugar, and are much higher in calories

LOW-FAT

tuna

LIGHT

LIGHT

LOWFATLOW
	deliciously healthy family meals	 97

 appendix C
98	 deliciously healthy family meals

a cooking terms guide

You may be new to cooking or have some experience putting snacks and dishes 

together. No matter how well you know your way around a kitchen, these 

definitions and photos of common cooking terms can help refresh your memory 

or teach you a new skill.

This food preparation glossary is also available online for easy browsing at 

http://hp2010.nhlbihin.net/healthyeating/glos.aspx.

cooking terms

sauté, pan fry, or stir fry

To cook food quickly (for just a few minutes), in a small amount of fat (oil, butter, 

etc.), in a sauté pan or wok over direct heat. Foods that are commonly sautéed 

include meats, poultry, and vegetables.

boil

To heat a liquid until bubbles break the surface (212 °F at sea level, lower at 

altitude). Boiling is a common way to cook foods such as pasta, sauces, and 

vegetables.

simmer

To cook food gently in liquid at a temperature that is just below the boiling point 

so that tiny bubbles just begin to break the surface. Foods are typically brought 

to boil over high heat, and then the heat is reduced to simmer with a lid on the 

pan/pot to finish the cooking. Foods that are commonly simmered are sauces, 

rice and some other grains, and dried beans.
	deliciously healthy family meals	 99

 appendix C

brown

To cook for a short period of time over high heat at the beginning or end of 

cooking, often to enhance flavor and texture, and create a nice cooked look. 

Browning is usually done on the stovetop, but also may be achieved in a broiler. 

Foods that are typically browned include meats, casseroles, and anything that 

needs quick melting and crisping on top.

bake

To cook food in an oven, thereby surrounding it with dry heat. To ensure an 

accurate cooking temperature, it can be helpful to use an oven thermometer. 

Many ovens bake either hotter or cooler than their gauges read. Foods that are 

commonly baked include seafood, meats, casseroles, vegetables, and baked 

goods (bread, cakes, pies, etc.).

broil

To cook food directly under or above a very hot heat source (~500 °F). Food can 

be broiled in an oven, directly under the gas or electric heat source, or on a 

barbecue grill (known as “char-broiling”), directly over charcoal or gas heat. 

Foods that are typically broiled include meats, poultry, and seafood.

grill

To cook directly over a heat source on metal racks or rods or on a special grill pan. 

Meats, poultry, seafood, vegetables, and even some fruits grill beautifully.
100	 deliciously healthy family meals

cutting terms

chop

To cut food with a knife or 

food processor into fine, 

medium, or coarse, irregular 

pieces.

cube

To cut food into uniform 

pieces, usually 1⁄2 inch on all 

sides.

dice

To cut food into smaller 

uniform pieces, usually 1/8 to 

1⁄4 inch on all sides.

mince

To chop food into tiny, 

irregular pieces.

slice

To cut food into flat, usually 

thin slices from larger pieces.

julienne

To cut food into thin slices 

about 1/8 inch thick and about 

2 inches long. 
appendix D. cooking 

resources
102	 deliciously healthy family meals

guide to common cooking 

measurements

Teaspoons, tablespoons, and cups are common volume measurements found in 

recipes. The two most commonly used units of weight measurement for cooking 

are the ounce and the pound. 

Do not confuse “weight” and “volume” measurements: for example, the ounce 

of weight with the fluid ounce. They are different measures, and weight is 

measured on a scale whereas volume is measured using the correct dry or liquid 

measuring cup. (Measuring spoons, however, can be used for both dry and liquid 

measurements.) 

Below is guidance on some common cooking measurements—and their 

equivalents—found in the Keep the BeatTM recipes.

Teaspoon–Tablespoon–Cup Measurement Equivalents

3 teaspoons = 1 tablespoon

12 teaspoons = 4 tablespoons = 1⁄4 cup

24 teaspoons = 8 tablespoons = 1⁄2 cup

48 teaspoons = 16 tablespoons = 1 cup

Cup–Pint–Quart Measurement Equivalents

1 cup = 8 fluid ounces

2 cups = 1 pint

4 cups = 2 pints = 1 quart

16 cups = 8 pints = 4 quarts = 1 gallon
	deliciously healthy family meals	 103

 appendix D

basic cooking instructions

Several of the Keep the BeatTM recipes use leftover ingredients. Using leftover 

ingredients (e.g., cooked meat and vegetables) is a great way to save time and 

reduce your food waste. If you don’t have specific ingredients already prepared, 

you can cook several of these items using the guide below and still enjoy the dish. 

See the list of recipes in the guide to recipe symbols in appendix A (on page 80).

chicken

Method Best For Instructions

Grill (indoor grill 

pan, electric grill, 

or outdoor gas or 

charcoal grill) 

All chicken parts Spray nonstick cooking spray on grill pan or grill racks. Preheat grill pan, or 

start gas or charcoal grill. Place chicken on grill and cook 12–15 minutes per 

4–5 ounces, flipping once halfway through. Chicken should be cooked to a 

minimum internal temperature of 165 °F.

Broil All chicken parts Preheat oven broiler on high temperature, with rack about 3 inches from heat 

source. Place whole, sliced, or cubed boneless, skinless chicken breast on a 

baking sheet coated with nonstick cooking spray. Broil for 8–15 minutes, 

depending on cut and thickness (to a minimum internal temperature of 165 °F).

Sauté or Lightly 

Stir Fry

Thin strips of 

boneless, skinless 

chicken breast

Cut boneless, skinless chicken breast into thin strips. Heat nonstick cooking 

spray or oil (amount indicated in the recipe) in a large sauté pan over medium 

heat. Add chicken strips and sauté, stirring often for 5–10 minutes, to a 

minimum internal temperature of 165 °F. 

seafood

Method Best For Instructions

Grill Firmer seafood such 

as tuna, salmon, 

halibut, grouper, 

trout, and shrimp on 

skewers

Preheat indoor grill pan or outdoor grill. 

For fish fillets, steaks, or kabobs: Grill on medium heat for 7–9 minutes per 

1⁄2-inch thickness, until flesh is opaque and separates easily with a fork (to a 

minimum internal temperature of 145 °F). 

For shrimp: Grill 8–11 minutes until shrimp are opaque (to a minimum internal 

temperature of 145 °F).

Broil Salmon, tuna Preheat oven broiler on high temperature with the rack 3 inches from heat 

source. Cook on high heat for 4–6 minutes per 1⁄2-inch thickness, until flesh is 

opaque and separates easily with a fork (to a minimum internal temperature of 

145 °F). If fish is 1 inch or more thick, turn halfway through broiling.

Poach Salmon, red snapper, 

cod, halibut, 

flounder, tilapia, trout

Add 11⁄2 cups water, broth, or wine to a large sauté pan. Bring to a boil. Add 

fish. Return to boiling; reduce heat and simmer covered for about 4–6 minutes 

per 1⁄2-inch thickness (and to a minimum internal temperature of 145 °F).
104	 deliciously healthy family meals

vegetables

Method Best For Instructions Cooking Times

Grill (indoor grill 

pan or outdoor 

gas or charcoal 

grill)

Asparagus, carrots, 

corn on the cob, 

eggplant, fennel, 

leeks, onions, 

potatoes, sweet 

potatoes, peppers, 

tomatoes, zucchini, 

and squash

Rinse, trim, cut up, and precook 

vegetables as needed in simmering 

water (or microwave) for specified 

time. See approximate cooking 

times (at right) for select vegetables.

Use a grill basket or grill indirectly on 

foil to avoid smaller pieces falling 

through.

Carrots

Precook: 3–5 minutes

Grill: 3–5 minutes

Corn on the Cob

Grill: 25–30 minutes

Eggplant

Grill: 8 minutes

Potatoes

Grill: 1–2 hours

Sweet Peppers

Grill: 8–10 minutes

Tomatoes

Grill: 5 minutes

Zucchini/Squash

Grill: 5–6 minutes

Roast Beets, carrots, onions, 

potatoes, sweet 

potatoes, fennel, 

broccoli, cauliflower, 

zucchini, butternut or 

acorn squash, 

eggplant, red 

peppers, asparagus, 

tomatoes

Preheat oven to about 450 °F. 

Rinse, trim, and cut up vegetables as 

needed. Place cut vegetables on a 

baking sheet coated with nonstick 

cooking spray. Place baking sheet in 

oven, and roast for suggested time. 

Use a spatula to turn vegetables 

when halfway through. See 

approximate cooking times (at right) 

for select vegetables.

Potatoes (white and sweet): 

30 minutes until browned and crispy

Broccoli/Cauliflower: 20–25 minutes 

until crisp-tender with slightly browned 

edges

Acorn Squash: 45 minutes, cut side 

down; turn over and cover for another 

20–25 minutes until tender

Butternut Squash: 30 minutes, cut side 

down; turn over and cover for another 

20–25 minutes until tender

Red Peppers: 10 minutes or until the 

skin is blackened 

Tomatoes: 25–30 minutes, until 

tomatoes begin to caramelize
	deliciously healthy family meals	 105

 appendix D

vegetables (continued)

Method Best For Instructions Cooking Times

Sauté or Lightly 

Stir Fry

Mushrooms, scallions, 

cabbage, bok choy, 

garlic, ginger, kale, 

zucchini, yellow 

squash, onions, leeks, 

peppers, broccoli, 

carrots, spinach, 

potatoes, eggplant

Good for thawed 

frozen vegetables

Rinse, trim, and cut up vegetables as 

needed. Heat sauté pan with 

nonstick cooking spray or amount of 

oil indicated in the recipe. Place cut 

up vegetables in the pan. Continually stir vegetables for even cooking 

and to prevent browning. If 

vegetables begin to get dry, add a 

few drops of water to the pan. See 

approximate cooking times (at right) 

for select vegetables.

For frozen: Cook according to 

recipe instructions.

1–2 minutes: mushrooms, scallions, 

garlic, ginger, spinach, kale, cabbage, 

bok choy

3–5 minutes: zucchini, yellow squash, 

onions, leeks, peppers

6–10 minutes: broccoli, carrots, 

potatoes, eggplant

Boil or Steam Broccoli, asparagus, 

green beans, carrots, 

potatoes (white and 

sweet), spinach, 

zucchini, yellow 

squash

Good for most frozen 

vegetables

Rinse, trim, and cut up vegetables as 

needed. 

Boil: Cook, covered, in a small 

amount of boiling water until 

vegetable is crisp-tender.

Steam: Add 1⁄2 cup of water to the 

bottom of a saucepan. Place cut up 

vegetables in a steam basket and 

place basket in saucepan. Steam 

until vegetables are crisp-tender.

See approximate cooking times 

(at right) for select vegetables.

For frozen: Cook according to 

recipe instructions.

Broccoli: 8–10 minutes (both boil 

and steam)

Green Beans: boil 10–15 minutes; 

steam 18–22 minutes

Carrots: boil 7–9 minutes; steam 

8–10 minutes

Potatoes (white and sweet): 

boil 20–25 minutes for quarters 

(15 minutes for cubes); or steam about 

20 minutes

Spinach: 3–5 minutes (both boil and 

steam)

Zucchini/Yellow Squash: boil 

3–5 minutes; steam 4–6 minutes

Microwave Broccoli, green beans, 

zucchini, yellow 

squash, squash 

(butternut or acorn), 

carrots, spinach, 

potatoes

Good for most frozen 

vegetables

Rinse, trim, and cut up vegetables as 

needed. 

For fresh: Place cut vegetables in a 

microwave safe dish with 2 tablespoons of water. Cover and cook 

on high (100 percent power). Pause 

microwave to stir once at midpoint 

of cooking. See cooking times (at 

right) for select vegetables.

For frozen: Cook according to 

recipe instructions.

Broccoli: 5–8 minutes

Green Beans: 8–12 minutes

Zucchini/Yellow Squash: 4–5 minutes

Acorn Squash: 7–10 minutes

Butternut Squash: 9–12 minutes 

Carrots: 6–9 minutes

Spinach: 4–6 minutes

Potatoes (white and sweet): 

8–10 minutes
106	 deliciously healthy family meals

frequently asked questions (FAQs)

planning ahead

Question: How can I plan ahead for recipes that call for precooked

chicken or cooked mixed vegetables?

A few of the dishes in Keep the BeatTM Recipes: Deliciously Healthy Family Meals

call for precooked ingredients. This is a great chance to use leftover ingredients 

or do some “batch” cooking. Here are two examples:

• The “Fried” Rice and Chicken recipe (page 15) suggests using leftover chicken 

and sauce from the Hawaiian Huli Huli Chicken recipe (page 13). When cooking 

this dish, refrigerate or freeze immediately any leftover chicken and sauce or 

make extra specifically to reuse when you make “Fried” Rice and Chicken. 

• The Garden Turkey Meatloaf recipe (page 5) suggests a variety of cooked 

vegetables, such as mushrooms, zucchini, red peppers, or spinach. You can 

refrigerate or freeze extra vegetables from previous meals and toss them into 

the meatloaf, or you can cook vegetables just for this recipe.

The following recipes use cooked chicken or vegetables in the ingredients list, so 

plan ahead and enjoy them with your family: 

• Garden Turkey Meatloaf (page 5)

• Empañapita (page 7)

• Shepherd’s Pie (page 8)

• Baked Eggrolls (page 11)

• “Fried” Rice and Chicken (page 15)

• Pasta Primavera (page 29)

• Pita Pizzas (page 35)

• Quinoa-Stuffed Tomatoes (page 58)

• Wiki (Fast) Rice (page 61)

If you don’t have leftover ingredients to use in these recipes, see basic cooking 

instructions on the Keep the BeatTM: Deliciously Healthy Eating Web site 

(http://hin.nhlbi.nih.gov/healthyeating).
	deliciously healthy family meals	 107

 appendix D

food preparation

Question: What are some simple and healthy meal ideas for using 

various ingredients in my refrigerator and pantry?

Knowing how to choose a few ingredients from your refrigerator, pantry, or 

freezer and toss them together for a quick and delicious meal in a hurry is a 

useful skill. Staple ingredients such as pasta, fresh or frozen vegetables, canned 

beans, chicken breast, frozen shrimp, and lean ground turkey can help you make 

a meal in minutes. It takes a bit of creativity, but you don’t need to be an experienced chef to do it. 

See what you have on hand, and try using the basic cooking instructions and 

meal preparation tips provided in this book and on the Keep the BeatTM: 

Deliciously Healthy Eating Web site (http://hin.nhlbi.nih.gov/healthyeating). 

Have your kids join you in the kitchen and make it a family challenge—they 

may surprise you with some great suggestions!

quick and healthy meal suggestions

• Toss whole-wheat pasta with broccoli, garlic, canned no-salt-added tomatoes, 

and white (cannellini) beans. Season with fresh or dried herbs to taste.

• Make an omelet with an assortment of vegetables (such as mushrooms, red 

peppers, onions, spinach, etc.), and serve with a side of black beans and a 

small amount of grated cheddar cheese.

• Grill chicken breasts marinated in balsamic vinegar with olive oil. Serve with a 

spinach salad and brown rice.

• Brown lean ground turkey and mix with low-sodium tomato sauce over 

whole-wheat pasta. Serve with a green salad and fruit.

• Sauté frozen shrimp with frozen vegetable stir-fry, minced garlic, ginger, and 

lite soy sauce. Serve with brown rice or soba (buckwheat noodles).

• Make a salad with tuna (use water-packed tuna and drain it first), sliced 

cucumber, black olives, crumbled feta cheese, and a small amount of 

reduced-calorie vinaigrette. Serve with a side of whole-wheat pita bread.
108	 deliciously healthy family meals

cooking techniques

Question: How do I take the skin off a freshly roasted red pepper? 

First—to roast them—place red peppers on a nonstick 

baking sheet under a broiler for about 10 minutes or until 

the skin is blackened. Once the pepper is blackened, place 

it in a plastic bag or bowl wrapped with plastic, and let it 

rest for 5 minutes. Scrape off the burnt skin and rinse 

the pepper under cool water. Slice according to recipe 

instructions. 

Note: Make and freeze extra roasted peppers to use in Zesty Tomato Soup (page 49), Tangy Salsa 

(page 51), Super Quick Chunky Tomato Sauce (page 54), and Roasted Red Pepper and Toasted Orzo 

(page 56).

Question: How do I “fold in” a whipped egg to batter?

“Folding” eggs into batter is a technique used to 

create extra fluffy cakes and waffles. This technique 

is used in Oatmeal Pecan Waffles (or Pancakes) 

(page 39). See pictures at right for how to whip the 

eggs and “fold” them into the batter.

Question: How do I use phyllo dough to 

wrap eggrolls?

Phyllo dough sheets are very delicate, and it’s important to keep the dough moist 

with a clean damp towel while preparing it. Phyllo dough is used in Baked 

Eggrolls (page 11). See pictures below for how to keep phyllo dough moist and 

how to fold the eggroll.
	deliciously healthy family meals	 109

 appendix D

Question: How do I choose and slice an avocado?

Avocados are used in both Tuna and Avocado Cobb Salad (page 37) and 

Quinoa-Stuffed Tomatoes (page 58). Here are tips on choosing, ripening, and 

slicing an avocado.

choosing an avocado

The best way to tell whether an avocado is ready for immediate use is to gently 

squeeze the fruit in the palm of your hand. Ripe, ready-to-eat avocados will be 

firm yet will yield to gentle pressure. 

ripening an avocado

To ripen an avocado, place the fruit in a plain brown paper bag and store at room 

temperature (65–75 °F) until ready to eat (usually 2–5 days). Adding an apple or 

banana in the bag speeds up the process, because these fruits give off a gas that 

helps ripen other fruit. 

peeling and slicing an avocado

1. Start with a ripe avocado that is rinsed and dried.

2. Cut it in half lengthwise around the pit. Twist the halves to separate. 

3. Tap pit gently with a knife. Remove the pit by sliding the tip of a spoon 

gently underneath and lifting it out. 

4. Peel the avocado by placing the cut side down and carefully removing the skin 

with a knife or your fingers, starting at the small end. Or simply scoop out 

the avocado meat with a spoon. 
110	 deliciously healthy family meals

temperature rules for safe cooking

Make sure you cook and keep foods at the correct temperature to ensure food 

safety. Bacteria can grow in foods between 41 oF and 135 oF. To keep foods out 

of this danger zone, keep cold foods cold and hot foods hot. Use a clean food 

thermometer and measure the internal temperature of cooked food to make sure 

meat, poultry, and egg dishes are cooked to the temperatures listed below. For 

more information on food safety, please visit www.isitdoneyet.gov.

USDA Recommended Safe Minimum Internal Temperatures

Beef, Veal, Lamb 

Steaks & Roasts

145 °F

Pork 

160 °F

Beef, Veal, Lamb

Ground

160 °F

Turkey, Chicken & Duck

Whole, Pieces & Ground

165 °F

Fish 

145 °F

Egg Dishes 

160 °F

“Is it done yet?”

You can’t tell by looking. Use a food thermometer to be sure.

www.IsItDoneYet.gov
	deliciously healthy family meals	 111

 appendix D

keeping your kitchen safe

Children may find it fun to help you in the kitchen. To keep it fun, you also need 

to keep it safe. Following are some tips on how to keep your children safe in the 

kitchen.

prevent burns

• Teach your children that the stove is hot. Even when it is turned off, children 

should not play with it.

• Remember to always turn off the stove or oven when done using it.

• Before cooking, roll up sleeves. Loose-fitting clothing can catch on fire. 

When touching or moving anything hot, wear oven mitts. 

• Turn all handles on pots and pans inward so they are not hanging over the 

edge for little hands to grab.

• Cook hot soups and other foods on the back burners, if possible.

• Food cooked in a microwave can become extremely hot. Wear oven mitts 

and be careful moving food from the microwave to the counter and taking 

off the lid.

• Keep hot foods and dishes away from the edge of the countertop so small 

children can’t reach them.

• If clothing catches on fire, immediately do the following: stop, drop (to the 

ground), and roll (the flames out).

food safety/sanitation

• Teach children about proper sanitation methods, such as hand washing 

before, during, and after cooking. Clean countertops and dishes with soap 

and water after handling raw meats to prevent contamination of foods.

• Immediately clean countertops, cutting boards, knives, and other items that 

have been in contact with raw meat or eggs.
112	 deliciously healthy family meals

• Don’t put cooked food on a plate or surface that previously had raw meat; 

wash utensils and brushes immediately after touching raw meat.

• Resist the urge to lick fingers and spoons until the food is completely cooked.

• Cook foods to a safe temperature; test the internal temperature with a food 

thermometer. (See Temperature Rules for Safe Cooking on page 110.)

other safety tips

• Be careful with kitchen knives. Make sure they’re always sharp, and always 

supervise children using them.

• Keep electrical appliances away from water; unplug them when not in use.

• Put ingredients back after using them to prevent clutter and make cleanup 

easier.

• Always supervise younger children in the kitchen.

• Work with your older children first to teach them the rules of safe cooking. 

Then, take a step back and see what they can do!
keep the beatTM

recipes

hungry for more?

For other recipes or to learn more about healthy eating and other heart health-related 

topics from the NHLBI:

• Write to or call the NHLBI Health Information Center

P.O. Box 30105

Bethesda, MD 20824–0105

Phone: 301–592–8573 (Monday–Friday, 8:30 a.m. to 5 p.m. eastern time)

• Visit the NHLBI online at www.nhlbi.nih.gov

• Visit the NHLBI Educational Materials Online Catalog at http://emall.nhlbihin.net

for information on materials available for both the public and health professionals

• Visit the Keep the BeatTM: Deliciously Healthy Eating Web site at 

http://hin.nhlbi.nih.gov/healthyeating

• Visit the We Can!® Web site at http://wecan.nhlbi.nih.gov

• Visit the U.S. Department of Agriculture’s MyPyramid at www.MyPyramid.gov

DISCRIMINATION PROHIBITED: Under provisions of applicable public laws enacted by Congress since 1964, no 

person in the United States shall, on the grounds of race, color, national origin, handicap, or age, be excluded 

from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity 

(or, on the basis of sex, with respect to any education program and activity) receiving Federal financial assistance. 

In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors 

in the performance of Federal contracts, and Executive Order 11246 States that no federally funded contractor 

may discriminate against any employee or applicant for employment because of race, color, religion, sex, or 

national origin. Therefore, the National Heart, Lung, and Blood Institute must be operated in compliance with 

these laws and Executive Orders.
keep the beatTM

recipes

NIH Publication No. 10-7531

December 2010