keep the beatTM

recipes

deliciously

healthy dinners

keep the beatTM

recipes

deliciously

healthy dinners

October 2009

NIH Publication No. 10-2921

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

deliciously healthy dinners i

contents

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

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

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

main dishes...............................................................1

beef .................................................................................3

cocoa-spiced beef tenderloin with pineapple salsa....................... 5

greek-style flank steak with tangy yogurt sauce........................... 6

stir-fried orange beef................................................................... 7

mediterranean kabobs................................................................ 9

beef steak with carrots and mint............................................... 10

broiled sirloin with spicy mustard and apple chutney ................. 11

beef steak with light tomato mushroom sauce........................... 12

japanese-style beef and noodle soup......................................... 14

quick beef casserole.................................................................. 16

poultry...........................................................................17

moroccan chicken stew with couscous....................................... 18

thai-style chicken curry.............................................................. 20

sweet-and-sour chicken ............................................................ 22

chicken quesadillas with red and green salsa............................. 23

chicken and mushroom fricassee ............................................... 25

chicken and celery stir-fry.......................................................... 26

oven-crusted chicken breast...................................................... 27

chicken picadillo ....................................................................... 28

chicken ratatouille..................................................................... 29

asian-style chicken wraps.......................................................... 30

cornbread-crusted turkey .......................................................... 32

turkey club burger..................................................................... 35
ii deliciously healthy dinners

turkey mole .............................................................................. 36

20-minute chicken creole .......................................................... 38

seafood..........................................................................39

grilled tuna with chickpea and spinach salad............................. 41

baja-style salmon tacos............................................................. 42

spanish-style shrimp stew ......................................................... 43

braised cod with leeks .............................................................. 45

baked red snapper with zesty tomato sauce .............................. 47

teriyaki-glazed salmon with stir-fried vegetables........................ 48

red snapper provencal............................................................... 49

asian-style steamed salmon ...................................................... 51

baked salmon dijon................................................................... 52

fish veronique........................................................................... 53

pork...............................................................................55

pork mignons with french applesauce ....................................... 57

pork chops in warm cherry sauce............................................... 58

baked pork chops ..................................................................... 59

grilled pork tenderloin with asian sauce .................................... 61

main-dish pastas............................................................63

cold fusilli pasta with summer vegetables.................................. 65

mushroom penne...................................................................... 66

rotini with spicy red pepper and almond sauce .......................... 67

pasta caprese ........................................................................... 69

linguini with clam sauce............................................................ 70

heavenly chicken with angel hair pasta...................................... 71

whole-wheat bow tie pasta with puttanesca sauce.................... 73

turkey bolognese with shell pasta.............................................. 74

lemon and garlic pasta with pan-seared scallops....................... 76

classic macaroni and cheese...................................................... 78

sweet and sour seashells........................................................... 79
deliciously healthy dinners iii

vegetarian main-dish meals............................................81

tuscan beans with tomatoes and oregano ................................. 83

caribbean casserole .................................................................. 84

red beans and rice .................................................................... 85

corn and black bean burritos..................................................... 87

lentils with brown rice and kale................................................. 88

broccoli with asian tofu............................................................. 90

three-bean chili with chunky tomatoes...................................... 92

caribbean pink beans................................................................ 93

edamame stew......................................................................... 95

tofu stir-fry with spicy sauce...................................................... 96

side dishes..............................................................99

vegetable side dishes....................................................101

asparagus with lemon sauce ................................................... 103

cauliflower with whole-wheat breadcrumbs............................. 104

grilled romaine lettuce with caesar dressing ............................ 105

baby spinach with golden raisins and pine nuts....................... 107

roasted beets with orange sauce............................................. 109

autumn salad ......................................................................... 110

limas and spinach................................................................... 111

cinnamon-glazed baby carrots................................................. 113

creamy squash soup with shredded apples.............................. 114

grain side dishes...........................................................115

couscous with carrots, walnuts, and raisins.............................. 117

quinoa with paprika and cumin............................................... 118

good-for-you cornbread .......................................................... 119

savory brown rice ................................................................... 121

kasha with bell pepper confetti ............................................... 122

parmesan rice and pasta pilaf ................................................. 123

pesto baked polenta ............................................................... 125

sunshine rice .......................................................................... 126
iv deliciously healthy dinners

appendix a. deliciously healthy dinners

ingredient list....................................127

appendix b. food preparation glossary..................131

appendix c. frequently asked questions (FAQs) .....135

appendix d. is it done yet? temperature rules 

for safe cooking ................................141
from the NHLBI director

Dear Friends:

Good food is one of life’s great pleasures, and good health is one 

of our greatest gifts.

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

to present Keep the BeatTM Recipes: Deliciously Healthy Dinners. 

This cookbook—the first in a new series—shows how to prepare 

and enjoy tasty recipes that are good for your heart and your 

health. 

Keep the BeatTM Recipes: Deliciously Healthy Dinners showcases 

new dishes that were created just for the NHLBI that have an 

American, Latino, Mediterranean, or Asian flair. The recipes are 

also reasonably quick and easy to prepare—a must for busy 

adults and families! Also included are food preparation tips and 

suggestions for serving the recipes.

I encourage you to try the recipes in this cookbook. Eat in good 

health.

Sincerely yours,

[Signed March 2010]

Susan B. Shurin, M.D.

Acting Director

National Heart, Lung, and Blood Institute

deliciously healthy dinners v
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 Dinners. 

Recipes were developed by David Kamen, PCIII/C.E.C., C.C.E., 

C.H.E., Chef/Instructor at the Culinary Institute of America, and 

Colleen Pierre, M.S., R.D., L.D.N., consultant and winner of a 

James Beard Foundation award in nutrition journalism.

Recipe testing was conducted by Northern Illinois University 

Nutrition and Dietetics Program students and faculty and 

managed by Beverly Henry, Ph.D., R.D., Assistant Professor. 

Photographs were taken by Ben Fink Photography.

The NHLBI nutrition staff who provided technical expertise and 

direction for the cookbook include Janet De Jesus, M.S., R.D., 

Karen Donato, S.M., R.D., and Darla Danford, D.Sc., M.P.H., R.D.
deliciously healthy dinners vii

introduction

n 

n 

n 

eating for health

cooking a 

multicultural 

feast

abbreviations
viii deliciously healthy dinners

introduction

What’s good for your heart is great for your taste buds! The recipes in this 

cookbook show that you don’t have to lose flavor to eat nutritious foods. 

Keep the BeatTM Recipes: Deliciously Healthy Dinners contains 75 heart healthy 

recipes. More than two-thirds of these recipes were created for the National 

Heart, Lung, and Blood Institute (NHLBI) by a Culinary Institute of Americatrained chef and a James Beard Foundation award-winning registered dietitian. 

The remaining recipes come from popular NHLBI cookbooks—Keep the BeatTM

Heart Healthy Recipes from the NHLBI, Heart Healthy Home Cooking African 

American Style, and Delicious Heart Healthy Latino Recipes.

Keep the BeatTM Recipes: Deliciously Healthy Dinners is part of a planned series 

of new “Keep the BeatTM” cookbooks from the NHLBI. 

eating for health

Staying healthy can be a challenge, but lifestyle changes like eating healthfully 

and being physically active can help lower your risk for heart disease and other 

conditions. 

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

because no food has all 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 or low-fat milk

and milk products

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

•	 Is low in saturated fat, trans fat, cholesterol, sodium, and added sugars

Also, think about what you drink—choose nonalcoholic, low/no-calorie options 

such as water, skim milk, iced tea, club soda, diet soda, and sparkling beverages 

as a substitute for regular, sweetened beverages.

When it comes to eating healthfully, portion size also matters. The recipes in this

cookbook are designed to give you a satisfying portion, while helping you stay 

within your calorie limits.
deliciously healthy dinners ix

cooking a multicultural feast

Whether you’re an experienced cook or you shy away from the kitchen, Keep the 

BeatTM Recipes: Deliciously Healthy Dinners can help you prepare dishes that have 

an American, Latino, Mediterranean, or Asian flair. 

Aside from being healthy, the recipes also are reasonably quick and easy to 

prepare. Most of the main-dish meals take no more than 40 minutes to prepare 

and cook. Side dishes cook in 30 minutes or less. Some of the ingredients may 

be new to you, such as fish sauce and rice vinegar (which are used in many Asian 

dishes) and low-sodium products. You can find these and other ingredients in 

most grocery stores. Try looking in the spice, ethnic, or health food section of 

your local store. If you can't find products labeled "low-sodium," compare the 

Nutrition Facts panels on available products to find the one with the lowest 

amount of sodium. We also have suggested a select number of ingredient 

substitutions in the appendix on page 136. For dishes that include fresh fruits, 

vegetables, and herbs, consider buying produce at your local farmer’s market.

The recipes in this cookbook also are limited in fat, saturated fat, trans fat, cholesterol, sodium, and calories. They use lean cuts of meat, poultry without the skin, 

fish, beans, whole grains, fruits, vegetables, small amounts of vegetable oil, and 

lots of herbs and spices for flavor. Most of all, these recipes are delicious. Try 

them on a weeknight, weekend, or special occasion. 

For more information on how to shop for, prepare, and serve healthy meals, see 

the appendixes for tools such as: 

•	 A list of heart healthy items to keep stocked in your kitchen

•	 A glossary of common cooking terms

•	 A “how to” guide for commonly asked cooking questions

•	 Temperature rules for cooking food safely

We hope you will enjoy the recipes in this cookbook. 

introduction
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
main dishes

n

n

n 

n 

n 

n 

beef

poultry

seafood

pork

main-dish pastas

vegetarian 

main-dish meals

deliciously healthy dinners 3

beef

•	 cocoa-spiced beef

tenderloin with pineapple

salsa

•	 greek-style flank steak

with tangy yogurt sauce

•	 stir-fried orange beef

•	 mediterranean kabobs

•	 beef steak with carrots

and mint

•	 broiled sirloin with spicy

mustard and apple chutney

•	 beef steak with light

tomato mushroom sauce

•	 japanese-style beef and

noodle soup

•	 quick beef casserole
4 deliciously healthy dinners
deliciously healthy dinners 5

cocoa-spicedbeef tenderloin with

 pineapple salsa

Prep time: 20 minutes

Cook time: 20 minutes

Latin American flavors come alive in this festive beef dish with fruity salsa

1⁄2 Tbsp vegetable oil

1 beef tenderloin roast (16 oz)

For salsa:

1⁄2 C canned diced pineapple, in fruit 

juice, chopped into small pieces

1⁄4 C red onion, minced

2 tsp fresh cilantro, rinsed, dried, 

and chopped (or substitute 

1⁄4 tsp dried coriander)

1 Tbsp lemon juice

For seasoning:

1 tsp ground black pepper

1 tsp ground coriander

1 Tbsp ground cinnamon

1⁄4 tsp ground allspice

1 Tbsp cocoa powder (unsweetened)

2 tsp chili powder 

1⁄4 tsp salt

1 Preheat oven to 375 oF.

2 For the salsa, combine all ingredients and toss well. 

Let sit for 10–15 minutes to marinate while preparing 

the seasoning and cooking the meat.

3 For the beef tenderloin seasoning, combine all 

ingredients. Lightly oil the tenderloin and spread an 

even layer of the dry seasoning over the entire roast. 

4 Place the seasoned roast on a roasting or broiling pan 

and roast for 10–15 minutes (to a minimum internal 

temperature of 145 oF). Let cool for 5 minutes 

before carving into 16 slices (1 ounce each). 

5 Serve four slices of the tenderloin with 1⁄4 cup salsa 

on the side. 

Tip: Delicious with a side of rice and Grilled Romaine Lettuce With Caesar Dressing (on page 105).

yield: 

4 servings

serving size:

4 oz tenderloin roast, 1⁄4 C salsa

each serving provides:

calories 215

total fat 9 g

saturated fat 3 g

cholesterol 67 mg

sodium 226 mg

total fiber 2 g

protein 25 g

carbohydrates 9 g

potassium 451 mg

main dishes beef
6 deliciously healthy dinners

greek-style flank steak with

 tangy yogurt sauce

Prep time: 25 minutes

Cook time: 25 minutes

lemon, garlic, and oregano bring out the flavors of this bold and flavorful Mediterranean dish 

1 beef flank steak (12 oz)

For marinade:

1⁄4 C lemon juice 

1 Tbsp olive oil

2 tsp fresh oregano, rinsed, dried, 

and chopped (or 1⁄2 tsp dried)

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

For yogurt sauce:

1 C cucumber, peeled, seeded, 

and chopped 

1 C nonfat plain yogurt 

2 Tbsp lemon juice 

1 Tbsp fresh dill, rinsed, dried, and 

chopped (or 1 tsp dried)

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

1⁄2 tsp salt

1 For the marinade, combine lemon juice, olive oil, 

oregano, and garlic in a large bowl.

2 Lay steak in a flat container with sides and pour 

marinade over the steak. Let the steak marinate for at 

least 20 minutes or up to 24 hours, turning several times.

3 Combine all the ingredients for the yogurt sauce. 

Set yogurt sauce aside for at least 15 minutes to 

blend flavors. (Sauce can be prepared up to 1 hour 

in advance and refrigerated.)

4 Preheat oven broiler on high temperature, with the 

rack 3 inches from heat source. 

5 Broil steak for about 10 minutes on each side (to a 

minimum internal temperature of 145 oF). Let cool 

for 5 minutes before carving. 

6 Slice thinly across the grain into 12 slices 

(1 ounce each).*

7 Serve three slices of the steak with 1⁄2 cup yogurt 

sauce on the side.

Tip: Try serving in a sandwich with pita bread, lettuce, and tomato.

* For description of how to cut meat across the grain, see FAQs in appendix C (on page 135). 

yield: 

4 servings

serving size:

3 oz steak, 1⁄2 C yogurt sauce

each serving provides: 

calories 181

total fat 7 g

saturated fat 2 g

cholesterol 36 mg

sodium 364 mg

total fiber less than 1 g

protein 21 g

carbohydrates 9 g

potassium 329 mg
deliciously healthy dinners 7

stir-friedorange beef Prep time: 10 minutes

Cook time: 20 minutes 

tangy orange-flavored beef with crisp vegetables 

1 bag (12 oz) frozen vegetable stir-fry

1 Tbsp peanut or vegetable oil

1 Tbsp onion, minced 

(or 1⁄2 Tbsp dried)

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

1 Tbsp ginger, minced

1 egg white, lightly beaten 

(or substitute liquid egg white)

2 Tbsp cornstarch

12 oz beef flank steak, sliced into 

thin strips

3 Tbsp Hoisin sauce

1 Tbsp lite soy sauce

1⁄2 C orange juice

1 Tbsp dry sherry (optional)

1	 Thaw frozen vegetables in the microwave (or

place entire bag in a bowl of hot water for about 

10 minutes). Set aside until step 7.

2 Heat oil in a large wok or sauté pan.

3 Add onion, garlic, and ginger and stir fry until tender 

but not brown, about 30 seconds to 1 minute.

4 Put egg white in one bowl and cornstarch in another. 

Dip steak strips into egg white and then coat with 

cornstarch.

5 Add steak strips to pan and continue to stir fry until 

steak strips are lightly browned, about 5–8 minutes.

6 Add Hoisin sauce, soy sauce, orange juice, and 

sherry (optional), and bring to a boil over high heat. 

Immediately lower temperature to a gentle simmer.

7 Add the thawed vegetables and mix gently. 

Simmer until vegetables are heated through, about 

3–4 minutes.

8 Divide mixture into four equal portions (about 2 cups 

each) and serve. 

Tip: Delicious over rice or Asian-style noodles (soba or udon).

yield: 

4 servings

serving size:

2 C meat and vegetables

each serving provides:

calories 261

total fat 9 g

saturated fat 2 g

cholesterol 28 mg

sodium 418 mg

total fiber 3 g

protein 23 g

carbohydrates 23 g

potassium 648 mg

main dishes beef

deliciously healthy dinners 9

mediterraneankabobs Prep time: 15 minutes

Cook time: 10 minutes

broiled beef and chicken cubes flavored with lemon and parsley 

For marinade:

2 Tbsp olive oil

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

2 Tbsp lemon juice

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1⁄2 tsp salt

For kabobs:

6 oz top sirloin or other beef steak 

cubes (12 cubes)

6 oz boneless, skinless chicken breast, 

cut into 3⁄4-inch cubes (12 cubes)

1 large white onion, cut into 

3⁄4-inch squares (12 pieces)

12 cherry tomatoes, rinsed

1 (4 oz) red bell pepper, rinsed 

and cut into 3⁄4-inch squares 

(12 squares)

12 wooden or metal skewers, each 

6 inches long (if wood, soak 

them in warm water for 5–10 

minutes to prevent burning)

1 Preheat grill pan or oven broiler (with the rack 

3 inches from heat source) on high temperature.

2 Combine ingredients for marinade, and divide 

between two bowls (one bowl to marinate the raw 

meat and one bowl for cooking and serving).

3 Mix the beef, chicken, onion, tomatoes, and red 

pepper cubes in one bowl of the marinade and let 

sit. After 5 minutes, discard remaining marinade.

4 Place one piece of beef, chicken, tomato, onion, 

and red pepper on each of the 12 skewers. 

5 Grill or broil on each of the four sides for 

2–3 minutes or until completely cooked (to a 

minimum internal temperature of 145 °F for beef 

and 165 °F for chicken). Spoon most of the second 

half of the marinade over the kebabs while cooking.

6	 Serve three skewers per serving. Drizzle the

remaining marinade on top of each kebab before 

serving (use only the marinade that did not touch 

the raw meat or chicken). 

Tip: Delicious served over orzo pasta or rice with a side of Asparagus With Lemon Sauce (on page 103).

yield:

4 servings

serving size:

3 skewers

each serving provides:

calories 202

total fat 11 g

saturated fat 2 g

cholesterol 40 mg

sodium 333 mg

total fiber 2 g

protein 18 g

carbohydrates 9 g

potassium 431 mg

main dishes beef
10 deliciously healthy dinners

beef steak with 

 carrots and mint

Prep time: 15 minutes

Cook time: 15 minutes

a winning combination—a cool, crisp salad with a hot, juicy steak 

For steak:

4 beef top sirloin steaks, lean 

(3 oz each)

1⁄4 tsp salt

1⁄4 tsp ground black pepper 

1⁄2 Tbsp olive oil 

For salad:

1 C carrots, rinsed and grated

1 C cucumber, rinsed, peeled, and 

sliced

1 Tbsp olive oil

2 Tbsp fresh mint, rinsed, dried, and 

shredded (or 1⁄2 Tbsp dried)

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1⁄2 C orange juice

1 For the steaks, preheat grill pan or oven broiler (with 

the rack 3 inches from heat source) on high 

temperature.

2 For the salad, combine all the ingredients in a 

bowl, and mix gently. Marinate salad for at least 

5–10 minutes to blend flavors before serving. 

(Salad can be made up to 3 hours in advance and 

refrigerated.)

3 Season the steaks with salt and pepper, and lightly 

coat with oil.

4 Grill or broil 2–3 minutes on each side, or to your 

desired doneness (to a minimum internal 

temperature of 145 oF).

5 Remove from the heat and let cool for 5 minutes. 

6 Serve one 3-ounce steak with 1⁄2 cup salad on the 

side. 

Tip: Try serving with Couscous With Carrots, Walnuts, and Raisins (on page 117).

yield:

4 servings

serving size

3 oz steak, 1⁄2 C salad 

each serving provides:

calories 191

total fat 9 g

saturated fat 2 g

cholesterol 35 mg

sodium 359 mg

total fiber 1 g

protein 19 g

carbohydrates 9 g

potassium 451 mg
deliciously healthy dinners 11

broiled sirloin with

 spicy mustard and apple chutney Prep time: 15 minutes

Cook time: 30 minutes

spicy mustard dressing and sweet-and-sour apple chutney make a tangy combination to excite 

your taste buds 

For chutney:

1 Granny Smith apple, rinsed, peeled, 

cored, and diced (about 1 C)

2 Tbsp shallots, minced

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

1⁄2 C canned no-salt-added diced 

tomatoes

2 oz golden seedless raisins (about 1⁄2 C)

1⁄4 C apple cider vinegar

2 Tbsp maple syrup

For steak:

4 beef top sirloin steaks, lean 

(3 oz each)

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1 Tbsp olive oil 

For mustard dressing:

2 C low-sodium beef broth

2 Tbsp Dijon mustard

2 Tbsp cornstarch

1 For the chutney, combine all the ingredients in a 

small saucepan. Bring to a boil over high heat, and 

simmer for 20 minutes or until apples are cooked 

and soft. Remove from the heat and hold warm, or 

cool and store.

2 For the steaks, preheat grill pan or oven broiler 

(with the rack 3 inches from heat source) on high 

temperature.

3 Season the steaks with salt and pepper, and lightly 

coat with oil.

4 Grill or broil 3–4 minutes on each side, or to 

your desired doneness (to a minimum internal 

temperature of 145 oF). Remove from the heat 

and set aside for 5 minutes.

5 For the mustard dressing, mix together beef broth, 

Dijon mustard, and cornstarch in a small saucepan. 

Bring to a boil on medium-high heat while stirring 

constantly. Lower the heat, and simmer for 

2–3 minutes.

6 Serve each steak with 1⁄4 cup of chutney and 1⁄2 cup 

of mustard dressing. 

Tip: Try serving with a side of steamed broccoli and Savory Brown Rice (on page 121).

yield:

4 servings

serving size:

3 oz steak, 1⁄4 C chutney, 1⁄2 C mustard 

dressing

each serving provides:

calories 285

total fat 8 g

saturated fat 2 g

cholesterol 35 mg

sodium 421 mg

total fiber 2 g

protein 23 g

carbohydrates 32 g

potassium 554 mg

main dishes beef
12 deliciously healthy dinners

beef steak with light tomato 

mushroom sauce

Prep time: 10 minutes

Cook time: 25 minutes

continued on page 13

 

try serving with crusty bread to soak up the incredibly flavorful sauce 

1 Tbsp olive oil

4 beef top sirloin steaks, lean 

(3 oz each)

4 oz white mushrooms, rinsed and 

quartered (about 1 C)

1 large shallot, minced (about 

2 Tbsp)

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

1 C canned no-salt-added diced 

tomatoes 

2 Tbsp no-salt-added tomato paste

2 Tbsp apple cider vinegar

2 C low-sodium beef broth

1 Tbsp cornstarch

1 Tbsp fresh parsley, rinsed, dried, and 

minced (or 1 tsp dried)

1 Tbsp fresh tarragon, rinsed, dried, 

and chopped (or 1 tsp dried)

1⁄2 tsp salt

1⁄4 tsp ground black pepper

1 Preheat oven to 350 °F. 

2 Heat olive oil in a large, heavy-bottom sauté pan. 

3 Gently blot steaks dry with paper towels and then 

carefully place them in the hot pan.

4 Sauté both sides, about 2–3 minutes, until golden to 

dark brown. 

5 Remove steaks from pan, and put them on a baking 

sheet to finish in the preheated oven for an 

additional 3–5 minutes or to your desired doneness 

(to a minimum internal temperature of 145 oF).

6 To make the sauce, pour off any excess grease from 

the pan. Add mushrooms and sauté until lightly 

brown, about 3–4 minutes. 

7 Lower the heat, and add shallot and garlic. Cook 

gently over low heat for about 2 minutes, until 

tender, but not brown.

8 Add tomatoes, tomato paste, and apple cider 

vinegar, and cook an additional 3 minutes.

9 In a bowl, mix beef broth and cornstarch. 
deliciously healthy dinners 13

beef steak with light tomato mushroom sauce (continued)

10 Add broth mixture, parsley, and tarragon to the 

sauté pan. Bring to a boil on medium-high heat 

while stirring constantly. Lower the heat and simmer 

for 2–3 minutes. Season with salt and pepper.

11 Serve one steak with 1⁄2 cup sauce. 

Tip: Also pairs nicely with Cauliflower With Whole-Wheat Breadcrumbs (on page 104).

yield: 

4 servings

serving size: 

3 oz steak, 1⁄2 C sauce

each serving provides:

calories 200

total fat 8 g

saturated fat 2 g

cholesterol 35 mg

sodium 404 mg

total fiber 2 g

protein 23 g

carbohydrates 10 g

potassium 569 mg

main dishes beef
japanese-style beef and

 noodle soup

Prep time: 25 minutes

Cook time: 15 minutes

this hearty main-meal soup is flavorful, yet simple to prepare 

For broth:

4 oz shiitake mushroom stems, 

rinsed (remove caps and set 

aside) (or substitute dried 

shiitake mushrooms)

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

1 Tbsp ginger, minced 

1 stalk lemongrass, crushed (or the 

zest from 1 lemon: Use a 

peeler to grate a thin layer of 

skin off a lemon)

1 Tbsp ground coriander

4 C low-sodium beef broth

1 Tbsp lite soy sauce

For meat and vegetables:

1 bag (12 oz) frozen vegetable stir-fry

4 oz shiitake mushrooms caps, 

rinsed and quartered

8 oz udon or soba noodles (or 

substitute angel hair pasta),

cooked 

1 lb lean beef top sirloin, sliced 

very thin

4 oz firm silken tofu, diced

1⁄4 C scallions (green onions), rinsed 

and sliced thin

1	 Thaw frozen vegetables in the microwave (or place

entire bag in a bowl of hot water for about 

10 minutes). Set aside until step 4.

2 Combine all ingredients for broth, except soy sauce, 

in a medium-sized pot or saucepan. Bring to a boil

over high heat, then lower heat and simmer for 

15 minutes.

3 Strain the broth through a fine wire colander, and 

discard the solid parts. Season to taste with soy 

sauce.

continued on page 15

14 deliciously healthy dinners
deliciously healthy dinners 15

main dishes beef

japanese-style beef and noodle soup (continued)

4 To finish the soup, bring the broth back to a boil. 

Add the thawed vegetable stir-fry mix and mushroom 

caps, and simmer for 1 minute. 

5 Add the noodles and continue to simmer for another 

minute.

6 Add the beef and continue to simmer for about 

5 minutes or until the beef is slightly pink 

to brown (to a minimum internal temperature of 

145 °F).

7 Add tofu and scallions, and simmer 1–2 minutes until 

heated through.

8 Serve immediately in 1-cup portions.

Hint: There are several varieties of tofu, each with a different moisture level. Silken and soft tofu are the 

moistest and easily blended into shakes, dips, and dressings. Regular tofu is less moist, and it’s best for 

scrambling or using like cheese in casseroles. Firm, extra-firm, and pressed tofus are the driest. They 

absorb other flavors easily and hold their shape in stir-fries and on the grill. 

yield:

4 servings

serving size: 

1 C soup

each serving provides:

calories 325

total fat 8 g

saturated fat 3 g

cholesterol 52 mg

sodium 285 mg

total fiber 4 g

protein 36 g

carbohydrates 28 g

potassium 882 mg

deliciously healthy dinners 15
16 deliciously healthy dinners

quick beef casserole Prep time: 10 minutes

Cook time: 45 minutes

lean beef, vegetables, and rice are tossed together in this quick and easy casserole

1⁄2 lb lean ground beef

1 C onion, chopped

1 C celery, rinsed and chopped

1 C green bell pepper, rinsed, 

seeded, and cubed

31⁄2 C tomatoes, rinsed and diced

1⁄4 tsp salt

1⁄2 tsp ground black pepper

1⁄4 tsp paprika

1 C frozen peas

2 small carrots, rinsed, peeled, 

and diced

1 C uncooked rice

11⁄2 C water

1 In a sauté pan, brown the ground beef.

2 Drain off the extra fat by tilting the sauté pan over a 

disposable cup in the sink to collect the fat. Use the 

lid to shield the meat from falling out. After the fat 

has turned solid, discard the cup in the trash.

3 Add the rest of the ingredients to the sauté pan, and 

mix well.

4 Cover sauté pan with lid, and cook over medium 

heat until boiling.

5 Reduce to low heat and simmer for 35 minutes. 

Serve hot.

Tip: To save time, use no-salt-added canned tomatoes and frozen chopped peppers and carrots.

yield:

8 servings

serving size:

11⁄2 C casserole

each serving provides:

calories 201

total fat 5 g

saturated fat 2 g

cholesterol 16 mg

sodium 164 mg

total fiber 3 g

protein 9 g

carbohydrates 31 g

potassium 449 mg
poultry

•	 moroccan chicken stew

with couscous

•	 thai-style chicken curry

•	 sweet-and-sour chicken

•	 chicken quesadillas with

red and green salsa

•	 chicken and mushroom

fricassee

•	 chicken and celery stir-fry

•	 oven-crusted chicken breast

•	 chicken picadillo

•	 chicken ratatouille

•	 asian-style chicken wraps

•	 cornbread-crusted turkey

•	 turkey club burger

•	 turkey mole

•	 20-minute chicken creole
18 deliciously healthy dinners

moroccan chicken stew with

 couscous

Prep time: 15 minutes

Cook time: 30 minutes

spice it up with this traditional dish from northern Africa 

1 Tbsp olive oil

1 lb skinless chicken legs, split 

(about 4 whole legs)

1 Tbsp Moroccan spice blend*

1 C carrots, rinsed, peeled, and 

diced

1 C onion, diced

1⁄4 C lemon juice

2 C low-sodium chicken broth

1⁄2 C ripe black olives, sliced

1⁄4 tsp salt

1 Tbsp chili sauce (optional)

For couscous:

1 C low-sodium chicken broth

1 C couscous (try whole-wheat 

couscous)

1 Tbsp fresh mint, rinsed, dried, and 

shredded thin (or 1 tsp dried)

1 Heat olive oil in a large sauté pan. Add chicken legs, 

and brown on all sides, about 2–3 minutes per side. 

Remove chicken from pan and put on a plate with a 

cover to hold warm.

2 Add spice blend to sauté pan and toast gently.

3 Add carrots and onion to sauté pan, and cook for 

about 3–4 minutes or until the onions have turned 

clear, but not brown.

4 Add lemon juice, chicken broth, and olives to sauté 

pan, and bring to a boil over high heat. Add chicken 

legs, and return to a boil. Cover and gently simmer 

for about 10–15 minutes (to a minimum internal 

temperature of 165 °F).

continued on page 19
deliciously healthy dinners 19

moroccan chicken stew with couscous (continued)

5 Meanwhile, prepare the couscous by bringing 

chicken broth to a boil in a saucepan. Add couscous, 

and remove from the heat. Cover and let stand for 

10 minutes.

6 Fluff couscous with a fork, and gently mix in the 

mint.

7 When chicken is cooked, add salt. Serve two chicken 

legs over 1⁄2 cup couscous topped with 1⁄2 cup sauce 

in a serving bowl. Add chili sauce to taste.

Tip: Try serving with a side of Cinnamon-Glazed Baby Carrots (on page 113).

* You also can make your own Moroccan spice blend by mixing 1 teaspoon each of ground coriander, ground 

cumin, ground ginger, and ground cinnamon per 1 pound of meat or chicken. Make this mix in advance and 

store it in your pantry to use as needed.

yield:

4 servings

serving size: 

2 chicken legs, 1⁄2 C couscous, 

1⁄2 C sauce

each serving provides:

calories 333

total fat 12 g

saturated fat 2 g

cholesterol 51 mg

sodium 415 mg

total fiber 6 g

protein 24 g

carbohydrates 36 g

potassium 478 mg

main dishes poultry
20 deliciously healthy dinners

thai-stylechicken curry Prep time: 20 minutes

Cook time: 25 minutes

classic Thai flavors blend together beautifully in this delicious curry; add more green curry 

paste for a spicy kick 

For sauce:

1 Tbsp peanut oil or vegetable oil

1 Tbsp ginger, minced (or a 1-inch 

piece, crushed)

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

1⁄4 C scallions (green onions), rinsed 

and chopped

1 Tbsp lemongrass, minced (or the zest 

from 1 lemon: Use a peeler to 

grate a thin layer of skin off a 

lemon) 

1 Tbsp Thai green curry paste

1⁄2 C light coconut milk (or use a 

spoon to discard visible layer of 

fat off the top of an unshaken 

can of regular coconut milk; 

then, measure 1⁄2 C for recipe)

1 tsp honey

1 tsp lite soy sauce

1 tsp fish sauce

1 Tbsp cornstarch

1⁄2 C low-sodium chicken broth

For chicken and vegetables:

1 bag (12 oz) frozen vegetable stir-fry

12 oz boneless, skinless chicken 

breast, cut into thin strips 

1	 Thaw frozen vegetables in the microwave (or

place entire bag in a bowl of hot water for about 

10 minutes). Set aside until step 7.

2 For sauce, heat oil in a small saucepan on medium 

heat. Add ginger, garlic, scallions, and lemongrass, 

and cook gently until tender, but not brown, 

about 2–3 minutes.

3 Add curry paste, and cook for an additional 

2–3 minutes.

4 Add coconut milk, honey, soy sauce, and fish sauce, 

and bring to a boil over high heat. 

5 In a bowl, mix cornstarch with chicken broth. Add 

mixture to the saucepan, and return to a boil while 

stirring constantly. 

continued on page 21 
deliciously healthy dinners 21

6 Lower heat to a simmer, and add chicken strips. 

Simmer gently for 5–8 minutes. 

7 Add thawed vegetables, and continue to cook 

gently with lid on until the vegetables are heated 

through, an additional 2–3 minutes.

8 Divide into four even portions, each about 3 ounces 

chicken breast and 1 cup vegetables, and serve. 

Tip: Delicious served over rice or Asian-style noodles (soba or udon).

thai-style chicken curry (continued)

yield:

4 servings

serving size:

3 oz chicken, 1 C vegetables

main dishes poultry

each serving provides:

calories 207

total fat 7 g

saturated fat 3 g

cholesterol 50 mg

sodium 249 mg

total fiber 3 g

protein 23 g

carbohydrates 14 g

potassium 406 mg
22 deliciously healthy dinners

sweet-and-sour chicken Prep time: 15 minutes

Cook time: 15 minutes

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 fresh scallions (green onions), 

minced

2 Tbsp rice vinegar

1 Tbsp Asian hot chili sauce

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). Set aside until step 6.

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

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

cooked, but not brown, 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 constantly. Lower temperature to a gentle 

simmer.

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

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

to 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.

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
deliciously healthy dinners 23

chicken quesadillas with 

red and green salsa

Prep time: 30 minutes

Cook time: 10 minutes

 this delicious finger food can be served as an appetizer or main-dish meal

For salsa:

4 medium tomatoes, rinsed and 

diced (about 2 C)

1⁄2 C red onion, diced 

1 medium Jalapeno chili pepper, 

rinsed and split lengthwise—

remove seeds and white 

membrane, and mince (about 

2 Tbsp); for less spice, use a 

green bell pepper

2 Tbsp lime juice (or about 4 limes)

2 Tbsp fresh cilantro, rinsed, dried, and 

chopped (or substitute 2 tsp 

dried coriander)

1 tsp ground cumin

For quesadillas:

12 oz boneless, skinless chicken 

breast, cut into thin strips

4 (10-inch) whole-wheat tortillas

1⁄4 tsp salt

1⁄2 tsp chili sauce

2 oz pepper jack cheese, shredded 

(about 1⁄2 C)

1 Tbsp pine nuts, toasted (optional)

Cooking spray 

1 Preheat oven broiler on high temperature, with the 

rack 3 inches from heat source.

2 For salsa, combine all ingredients and toss well. Chill 

in refrigerator for at least 15 minutes. (Salsa can be 

made up to 1 day in advance and refrigerated.)

3 Cut chicken into thin strips, and place them on a 

baking sheet coated with cooking spray. Broil for 

8–10 minutes.

4 To assemble the quesadillas, place four whole-wheat 

tortillas on the countertop or table. Top each with 

one-quarter of the sliced cooked chicken, salt, chili 

sauce, cheese, and pine nuts (optional). 

5 Fold tortillas in half to close, and carefully transfer 

each to a baking sheet lined with parchment or wax 

paper.

6 Bake quesadillas at 350 oF for 5–10 minutes or until 

the cheese is melted.

7 Serve one quesadilla with 1⁄2 cup salsa on the side. 

Tip: Delicious with a side of fresh grilled corn-on-the-cob.

yield:

4 servings

serving size: 

1 quesadilla, 1⁄2 C salsa

each serving provides:

calories 339

total fat 11 g

saturated fat 3 g

cholesterol 62 mg

sodium 453 mg

total fiber 4 g

protein 26 g

carbohydrates 32 g

potassium 454 mg

main dishes poultry

deliciously healthy dinners 25

chicken and mushroomfricassee Prep time: 10 minutes

Cook time: 30 minutes

fat-free sour cream, vegetables, and herbs make this rich and hearty dish guilt free 

1 Tbsp olive oil

1 carton (10 oz) white button 

mushrooms, rinsed and 

quartered

1 C leeks, split into quarters, then 

sliced into small squares and 

rinsed well

1 C potatoes, peeled and diced 

1 C celery, rinsed and diced 

1 C pearl onions, raw or frozen

3 C low-sodium chicken broth

1 lb skinless chicken legs or thighs 

(4 whole legs, split, or 8 thighs)

2 Tbsp each fresh herbs (such as 

parsley and chives), rinsed, 

dried, and minced (or 2 tsp 

dried)

1 Tbsp lemon juice

1 Tbsp cornstarch

2 Tbsp fat-free sour cream

1⁄2 tsp salt

1⁄4 tsp ground black pepper

1 Preheat oven to 350 oF. 

2	 Heat olive oil in a medium-sized heavy-bottom

roasting or braising pan (a large sauté pan with a 

metal handle will work as well).

3 Add mushrooms to pan, and cook until golden 

brown, about 3–5 minutes. Add leeks, potatoes, 

celery, and pearl onions, and continue to cook until 

the vegetables become soft, about 3–5 additional 

minutes.

4 Add chicken broth to the pan, and bring to a boil. 

Add chicken legs to the pan, cover, and place in the 

heated oven for about 20 minutes or until the 

chicken legs are tender when pierced with a fork (to 

a minimum internal temperature of 165 oF).

5 When chicken legs are tender, remove legs from the 

pan, return the pan to the stovetop, and bring the 

liquid to a boil. Add herbs and lemon juice.

6 In a bowl, mix the cornstarch with the sour cream, 

and add to the pan. Bring back to a boil and then 

remove from the heat.

7 Season with salt and pepper, and pour 1 cup of 

vegetables and sauce over chicken. 

Tip: Try serving over pasta with a side of Baby Spinach With Golden Raisins and Pine Nuts (on page 107).

yield:

4 servings

serving size: 

1 chicken leg, 1 C vegetables and sauce

each serving provides:

calories 242

total fat 9 g

saturated fat 2 g

cholesterol 42 mg

sodium 430 mg

total fiber 3 g

protein 20 g

carbohydrates 24 g

potassium 807 mg

main dishes poultry
26 deliciously healthy dinners

chicken and celerystir-fry Prep time: 20 minutes

Cook time: 20 minutes

serve on top of steamed brown rice, and you have a quick, easy, and delicious weeknight meal 

1 Tbsp peanut oil or vegetable oil

1 Tbsp ginger, minced

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

1 Tbsp fresh scallions (green onions), 

rinsed and minced

2 C celery, rinsed and sliced

1 C carrots, rinsed and peeled into 

very thin strips

1 Tbsp cornstarch 

1 C low-sodium chicken broth

2 Tbsp rice vinegar

12 oz boneless, skinless chicken 

breast, cut into thin strips 

1 Tbsp lite soy sauce

1⁄2 Tbsp sesame oil (optional)

1 Tbsp sesame seeds, toasted 

(optional)

1 Heat oil in a large wok or sauté pan. Add ginger, 

garlic, and scallions, and stir fry briefly until cooked, 

but not brown, about 30 seconds to 1 minute.

2 Add celery and carrots, and continue to cook gently 

until the celery begins to soften. 

3 In a bowl, mix cornstarch with chicken broth, and 

add to the pan. Add rice vinegar, and bring to a boil 

over high heat. Lower temperature to a gentle 

simmer.

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

5 Add soy sauce, sesame oil (optional), and sesame 

seeds (optional), and mix gently. 

6 Serve 1 cup chicken stir-fry. 

yield:

4 servings

serving size: 

1 C chicken and vegetables

each serving provides:

calories 188

total fat 7 g

saturated fat 2 g

cholesterol 51 mg

sodium 237 mg

total fiber 2 g

protein 22 g

carbohydrates 8 g

potassium 370 mg
deliciously healthy dinners 27

oven-crustedchicken breast Prep time: 20 minutes

Cook time: 20 minutes

a healthy way to fry chicken 

For chicken:

4 boneless, skinless chicken 

breasts (3 oz each)

1 egg white (or substitute liquid 

egg white)

1 C fat-free evaporated milk

1 C breadcrumbs

1⁄4 C rolled oats, crushed; pulse a 

few times in the food processor 

or crush between fingers to 

make smaller pieces 

1 C whole-wheat flour

2 Tbsp olive oil or vegetable oil

For salad:

2 Tbsp lemon juice

1⁄2 Tbsp olive oil

4 C red leaf lettuce, rinsed and 

dried

1 C cherry tomatoes, rinsed and 

halved

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1 Preheat oven to 350 °F.

2	 Place chicken in a freezer bag with the air squeezed

out, and pound each breast down to 1⁄2-inch thickness.

3 Combine the egg white and evaporated milk in a 

bowl, and mix well. In a separate bowl, combine the 

breadcrumbs and crushed oats, and mix well.

4 Coat the chicken breasts in flour, and shake off the 

excess. Dip the chicken breasts in the egg and milk 

mixture, and drain off the excess. Then dip the chicken 

breasts in the breadcrumb mixture to coat, and shake 

off the excess. After all chicken breasts have been 

coated, discard any leftover breading mixture.

5 Heat oil in a large sauté pan. Stir fry the chicken over 

medium-high heat on one side until golden brown, 

about 2–3 minutes. Turn carefully, and pan fry the 

second side for an additional 2–3 minutes or until golden 

brown. Remove from the pan, and place on paper 

towels to soak up excess oil. Place on baking sheet, and 

finish cooking in a 350 °F oven for about 5–8 minutes 

(to a minimum internal temperature of 165 oF).

6 For the salad, combine lemon juice and olive oil, and 

mix well to make a dressing. Toss the lettuce leaves 

and cherry tomatoes with the dressing, salt, and pepper.

7 Serve 1 cup salad with one piece of chicken. 

main dishes poultry

Tip: Try serving with a side of oven-roasted 

potatoes.

yield:

4 servings

serving size: 

3 oz chicken breast, 1 C salad

each serving provides:

calories 264

total fat 11 g

saturated fat 2 g

cholesterol 49 mg

sodium 263 mg

total fiber 3 g

protein 24 g

carbohydrates 18 g

potassium 553 mg
28 deliciously healthy dinners

chickenpicadillo Prep time: 15 minutes

Cook time: 25 minutes

this zesty one-pot meal is easy to throw together on a busy weeknight

2 tsp olive oil

1 large yellow onion, finely chopped

1 medium green bell pepper, 

rinsed and finely chopped

1 medium red bell pepper, rinsed 

and finely chopped

11⁄2 Tbsp garlic, mashed (about 3 cloves)

12 oz boneless, skinless chicken 

breast, cut into thin strips

1

/3 C no-salt-added tomato sauce

1

/3 C low-sodium chicken broth

1

/3 C lemon juice

1⁄4 tsp ground cumin

2 bay leaves

1

/3 C water

1⁄4 C golden seedless raisins

For garnish:

1 Tbsp fresh cilantro, rinsed, dried, 

and chopped (or substitute 

1 tsp dried coriander)

1 Tbsp capers, drained

2 Tbsp green olives, chopped

Tip: Serve with brown rice and black beans.

1 Heat olive oil in a large sauté pan over medium heat. 

Add the onion, bell peppers, and garlic, and sauté 

until vegetables are soft, about 5 minutes.

2 Add the chicken, and stir fry for another 

5–10 minutes, until chicken is no longer pink inside.

3 Add the tomato sauce, chicken broth, lemon juice, 

cumin, bay leaves, water, and raisins to the 

vegetables and chicken.

4 Cover the pan, and reduce the heat. Simmer for 

10 minutes.

5 Remove the bay leaves, and garnish with fresh 

cilantro, capers, and green olives, and serve.

yield:

6 servings

serving size: 

3⁄4 C chicken and vegetables

each serving provides:

calories 162

total fat 5 g

saturated fat 1 g

cholesterol 46 mg

sodium 133 mg

total fiber 2 g

protein 18 g

carbohydrates 13 g

potassium 380 mg
deliciously healthy dinners 29

chickenratatouille Prep time: 15 minutes

Cook time: 20 minutes

it may be hard to say “ratatouille” (pronounced rat-uh-TOO-ee), but this one-dish recipe will 

show you that it’s very easy to eat

1 Tbsp vegetable oil

12 oz boneless, skinless chicken 

breast, cut into thin strips

2 zucchini, about 7 inches long, 

unpeeled, thinly sliced

1 small eggplant, peeled, cut into 

1-inch cubes

1 medium onion, thinly sliced

1 medium green bell pepper, 

rinsed and cut into 1-inch 

pieces

1⁄2 lb fresh mushrooms, rinsed and 

sliced

1 can (141⁄2 oz) whole peeled 

tomatoes, chopped

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

11⁄2 tsp dried basil, crushed

1 Tbsp fresh parsley, rinsed, dried, and 

minced

1

/8 tsp ground black pepper

1 Heat oil in a large nonstick pan. Add chicken, and 

sauté for about 3 minutes or until lightly browned.

2	 Add zucchini, eggplant, onion, green pepper, and

mushrooms. Cook for about 15 minutes, stirring 

occasionally.

3 Add tomatoes, garlic, basil, parsley, and black 

pepper. Stir and continue to cook for about 

5 minutes. Serve warm. 

Tip: Serve with a side of whole-wheat pasta.

yield:

4 servings

serving size: 

11⁄2 C chicken and vegetables

each serving provides:

calories 266

total fat 8 g

saturated fat 2 g

cholesterol 66 mg

sodium 253 mg

total fiber 6 g

protein 30 g

carbohydrates 21 g

potassium 1,148 mg

main dishes poultry
30 deliciously healthy dinners

asian-stylechicken wraps Prep time: 15 minutes

Cook time: 20 minutes

delicious on their own, or try serving with a side of Sunshine Rice (on page 126)

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 4 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 cooked but not brown, about 30 seconds to 

1 minute.

continued on page 31
deliciously healthy dinners 31

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, and cover with lid to hold warm in hot 

sauté pan.

5 Assemble each wrap: Place one large red lettuce leaf 

on a plate, then add 1⁄2 cup chicken stir-fry, 1 basil 

leaf, and 1⁄4 cup shredded cabbage and fold together. 

Serve two wraps with 1⁄4 cup sauce.

asian-style chicken wraps (continued)

yield:

4 servings

serving size:

2 wraps, 1⁄4 C sauce

main dishes poultry

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
32 deliciously healthy dinners

cornbread-crustedturkey Prep time: 20 minutes

Cook time: 20 minutes

not just for Thanksgiving—enjoy this hearty turkey dinner any time of year 

1 C low-fat buttermilk

1 Tbsp Dijon mustard

4 skinless turkey fillets (3 oz each)

4- by 4-inch square prepared cornbread 

(about 1 C crumbs) (See 

Good-for-You Cornbread 

on page 119) 

1 egg white (or substitute liquid 

egg white)

1 C low-sodium chicken broth

1 Tbsp cornstarch

1 lb frozen baby carrots

1 Tbsp fresh sage, rinsed, dried, and 

chopped (or 1 tsp dried)

1 Tbsp butter

1 Preheat oven to 350 oF.

2 Combine buttermilk and Dijon mustard. Mix well.

3 Add turkey fillets to buttermilk mixture to marinate for 

5–10 minutes while preparing cornbread.

4 Grind cornbread in a food processor, or use your 

fingers to make coarse crumbs. Place breadcrumbs on 

a baking sheet, and dry in a 300 °F oven or toaster 

oven for 4–5 minutes. Do not brown.

5 Pour breadcrumbs into a dry, shallow dish. Put egg 

white in a separate bowl.

6 Remove turkey from the buttermilk, and dip each fillet 

first in the egg white and then in the cornbread 

crumbs to coat. Be sure to discard leftover buttermilk 

mixture and cornbread crumbs.

7 Place breaded turkey fillets on a baking sheet, and 

bake for 10–15 minutes (to a minimum internal 

temperature of 165 °F). 

8 While the turkey is cooking, combine chicken broth, 

cornstarch, carrots, sage, and butter in a medium 

saucepan. Bring to a boil over high heat, stirring 

occasionally. Lower temperature to a simmer. 

continued on page 33 
deliciously healthy dinners 33

9 Simmer gently for about 5 minutes, or until the 

butter is melted, the sauce is thick, and the carrots 

are warm.

10 Serve each 3-ounce turkey fillet with 1 cup of carrots 

and sauce mixture. 

Tip: Try serving with a baked or roasted sweet potato.

cornbread-crusted turkey (continued)

yield:

4 servings

serving size:

3 oz turkey, 1 C carrots and sauce 

mixture

main dishes poultry

each serving provides:

calories 285

total fat 6 g

saturated fat 3 g

cholesterol 48 mg

sodium 420 mg

total fiber 3 g

protein 29 g

carbohydrates 29 g

potassium 378 mg
34 deliciously healthy dinners
deliciously healthy dinners 35

turkey clubburger Prep time: 20 minutes

Cook time: 20 minutes

lighten up your traditional hamburger with lean ground turkey—less saturated fat, without less flavor 

For turkey burger:

12 oz 99 percent fat-free ground 

turkey 

1⁄2 C scallions (green onions), rinsed 

and sliced

1⁄4 tsp ground black pepper

1 large egg

1 Tbsp olive oil

For spread:

2 Tbsp light mayonnaise

1 Tbsp Dijon mustard

For toppings:

4 oz spinach or arugula, rinsed and 

dried

4 oz portabella mushroom, rinsed, 

grilled or broiled, and sliced 

(optional)

4 whole-wheat hamburger buns

1 Preheat oven broiler on high temperature (with the 

rack 3 inches from heat source) or grill on mediumhigh heat.

2 To prepare burgers, combine ground turkey, scallions, 

pepper, and egg, and mix well. Form into 1⁄2- to 

3⁄4-inch thick patties, and coat each lightly with 

olive oil.

3 Broil or grill burgers for about 7–9 minutes on each 

side (to a minimum internal temperature of 160 °F). 

4 Combine mayonnaise and mustard to make a spread.

5 Assemble 3⁄4 tablespoon spread, 1 ounce spinach or 

arugula, several slices of grilled portabella mushroom 

(optional), and one burger on each bun. 

Tip: Try it with a side of Grilled Romaine Lettuce With Caesar Dressing (on page 105).

Hint: To grill portabella mushrooms, scrape off the gills from underneath the mushroom caps. Lightly coat with olive 

oil, and grill or broil for 2–3 minutes on each side or until tender. Slice and set aside until burgers are ready.

yield:

4 servings

serving size:

1 burger with toppings

each serving provides:

calories 299

total fat 11 g

saturated fat 2 g

cholesterol 89 mg

sodium 393 mg

total fiber 5 g

protein 29 g

carbohydrates 26 g

potassium 424 mg

main dishes poultry
36 deliciously healthy dinners

turkey mole Prep time: 15 minutes

Cook time: 30 minutes

mole is a classic Latin sauce, made with cocoa and spices 

For sauce:

1 Tbsp chili powder

1 tsp ground black pepper

1

/8 tsp ground cloves

1

/8 tsp ground allspice

1 Tbsp sesame seeds (reserve 1 tsp for 

garnish) (optional)

2 Tbsp canola oil, divided into two 

1-Tbsp portions

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

1⁄2 C onion, chopped

1 C canned no-salt-added diced 

tomatoes

1 tsp fresh oregano, rinsed, dried, 

and chopped (or 1⁄4 tsp dried)

1 Tbsp cocoa powder

1 C low-sodium chicken broth

For turkey:

12 oz turkey fillets, boneless and 

skinless (about 4 pieces)

1⁄2 tsp salt

1⁄2 tsp ground black pepper

1 Preheat grill pan or oven broiler (with the rack 

3 inches from heat source) on high temperature.

2 To prepare the sauce, add chili powder, pepper, 

cloves, allspice, and sesame seeds (optional) to a 

saucepan, and toast on medium heat for 2 minutes.

3 Add 1 tablespoon canola oil. Sauté garlic on 

medium to medium-high heat for 30 seconds to 

1 minute. 

4 Add onion, and sauté until cooked but not brown, 

about 2–3 minutes. 

5 Add tomatoes, oregano, cocoa powder, and chicken 

broth, and bring to a boil over high heat. Simmer for 

8–10 minutes. 

6 Remove from the heat, and let cool to room 

temperature. Puree the sauce in a blender until 

smooth. Return sauce to the pan, and reheat slowly 

(or keep sauce warm on stovetop).

7 To prepare the turkey, coat the fillets with 

1 tablespoon canola oil and season with salt 

and pepper. 

continued on page 37
deliciously healthy dinners 37

turkey mole (continued)

8 Broil turkey in preheated oven or grill for 3–5 minutes 

on each side or until the turkey is fully cooked (to a 

minimum internal temperature of 165 °F).

9 Serve one piece of turkey with 1⁄2 cup of the warm 

mole sauce. 

Tip: Try serving with rice and Baby Spinach With Golden Raisins and Pine Nuts (on page 107).

yield:

4 servings

serving size: 

1 turkey fillet, 1⁄2 C sauce

each serving provides:

calories 217

total fat 9 g

saturated fat 1 g

cholesterol 53 mg

sodium 421 mg

total fiber 2 g

protein 24 g

carbohydrates 9 g

potassium 419 mg

main dishes poultry
38 deliciously healthy dinners

20-minute

 chicken creole

Prep time: 15 minutes

Cook time: 20 minutes

this quick Southern-style dish contains no added fat and very little added salt in its spicy tomato sauce

12 oz boneless, skinless chicken 

breast, cut into thin strips

1 C canned whole peeled 

tomatoes, chopped

1 C chili sauce (look for lowest 

sodium version) 

11⁄2 C green bell pepper, rinsed and 

chopped

11⁄2 C celery, rinsed and chopped

1⁄4 C onion, chopped

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

1 Tbsp fresh basil, rinsed, dried, and 

chopped (or 1 tsp dried)

1 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 1 tsp dried)

1⁄4 tsp crushed red pepper

1⁄4 tsp salt

Cooking spray

1 Spray sauté pan with cooking spray. Preheat over 

high heat.

2 Cook chicken in hot sauté pan, stirring for 

3–5 minutes. Reduce heat.

3 Add tomatoes with juice, chili sauce, green pepper, 

celery, onion, garlic, basil, parsley, crushed red 

pepper, and salt. Bring to a boil over high heat, and 

then reduce heat to simmer. 

4 Simmer, covered, for 10 minutes.

Tip: Delicious served over rice.

yield:

4 servings

serving size:

11⁄2 C

each serving provides:

calories 274

total fat 5 g

saturated fat 1 g

cholesterol 73 mg

sodium 383 mg

total fiber 4 g

protein 30 g

carbohydrates 30 g

potassium 944 mg
seafood

•	 grilled tuna with chickpea

and spinach salad

•	 baja-style salmon tacos

•	 spanish-style shrimp stew

•	 braised cod with leeks

•	 baked red snapper with

zesty tomato sauce	

•	 teriyaki-glazed salmon with

stir-fried vegetables	

•	 red snapper provencal

•	 asian-style steamed salmon

•	 baked salmon dijon	

•	 fish veronique

deliciously healthy dinners 41

grilled tuna with chickpea

 and spinach salad

Prep time: 25 minutes

Cook time: 20 minutes

tuna is a sturdy fish that is easy to grill or broil 

1 Tbsp olive or canola oil

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

2 Tbsp lemon juice

1 Tbsp oregano, minced (or 1 tsp dried)

12 oz tuna steaks, cut into 4 portions 

(3 oz each)

For salad:

1⁄2 can (151⁄2 oz) low-sodium chickpeas 

(or garbanzo beans), drained 

and rinsed

1⁄2 bag (10 oz) leaf spinach, rinsed and 

dried

1 Tbsp lemon juice

1 medium tomato, rinsed and cut 

into wedges

1

/8 tsp salt

1

/8 tsp ground black pepper

1 Preheat grill pan or oven broiler (with the rack 

3 inches from heat source) on high temperature.

2 Combine oil, garlic, lemon juice, and oregano, and 

brush over tuna steaks. Marinate for 5–10 minutes.

3 Meanwhile, combine all salad ingredients. (Salad can 

be made up to 2 hours in advance and refrigerated.)

4 Grill or broil tuna on high heat for 3–4 minutes on 

each side until the flesh is opaque and separates 

easily with a fork (to a minimum internal temperature 

of 145 °F).

5 Serve one tuna steak over 1 cup of mixed salad. 

Tip: Try with a side of Quinoa With Paprika and Cumin (on page 118).

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 further reduce the sodium level.

yield:

4 servings

serving size:

1 tuna steak, 1 C salad

each serving provides:

calories 282

total fat 10 g

saturated fat 2 g

cholesterol 42 mg

sodium 418 mg

total fiber 5 g

protein 31 g

carbohydrates 15 g

potassium 874 mg

main dishes seafood
42 deliciously healthy dinners

baja-stylesalmon tacos Prep time: 20 minutes

Cook time: 15 minutes

fun finger food for a hot summer night 

12 oz salmon fillet, cut into 4 portions 

(3 oz each)

4 (8-inch) whole-wheat tortillas

For taco filling: 

1 C green cabbage (about 1⁄4 head), 

rinsed and shredded

1 tsp lime juice

1 tsp honey

1⁄2 C red onion, thinly sliced (or 

substitute white onion)

1 medium Jalapeno chili pepper, rinsed 

and split lengthwise—remove seeds 

and white membrane, and mince 

(about 2 Tbsp); for less spice, use 

green bell pepper

1 tsp fresh cilantro, minced (or substitute 

1⁄2 tsp ground coriander)

For marinade:

1⁄2 Tbsp corn oil or other vegetable oil

1 Tbsp lime juice

2 tsp chili powder

1⁄2 tsp ground cumin

1⁄2 tsp ground coriander

1⁄4 tsp salt

1 Preheat grill or oven broiler (with the rack 3 inches 

from heat source) on high temperature.

2 Prepare taco filling by combining all ingredients. 

Let stand for 10–15 minutes to blend the flavors.

3 To prepare the marinade, combine the oil, lime juice, 

chili powder, cumin, coriander, and salt in a bowl. 

4 Place salmon fillets in a flat dish with sides. Pour 

marinade evenly over fillets.

5 Place salmon fillets on grill or broiler. Cook for 

3–4 minutes on each side, until fish flakes easily with 

a fork in the thickest part (to a minimum internal 

temperature of 145 °F). Remove from the heat and 

set aside for 2–3 minutes. Cut into strips.

6 To make each taco, fill one tortilla with 3⁄4 cup filling 

and one salmon fillet. 

Tip: Try serving with a tomato cucumber salad drizzled with light vinaigrette.

yield:

4 servings

serving size: 

1 taco

each serving provides:

calories 325

total fat 11 g

saturated fat 1 g

cholesterol 54 mg

sodium 395 mg

total fiber 4 g

protein 24 g

carbohydrates 29 g

potassium 614 mg
deliciously healthy dinners 43

spanish-styleshrimp stew Prep time: 20 minutes

Cook time: 25 minutes

enjoy this Mediterranean-flavored seafood stew 

1 Tbsp olive oil

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

1 C fennel (about 1 bulb, outer layers 

removed), rinsed and diced 

(or substitute leek or onion)

2 cans (141⁄2 oz each) no-salt-added 

diced tomatoes

1 C low-sodium chicken broth

2 lb new (red) potatoes, rinsed and 

quartered (about 2 C)

12 oz large shrimp, peeled and 

deveined (about 24 pieces)

2 Tbsp fresh oregano, rinsed, dried, and 

chopped (or 2 tsp dried)

2 Tbsp lemon juice

2 Tbsp fresh basil, rinsed, dried, and 

chopped (or 2 tsp dried)

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1 Heat olive oil in a large sauté pan. Add garlic and 

fennel, and cook on medium heat, stirring often, 

until the fennel pieces begin to soften, about 

5–7 minutes.

2 Add tomatoes, chicken broth, and potatoes, and 

bring to a boil. Lower temperature to a gentle 

simmer, and cook until the potatoes begin to 

soften, about 10 minutes.

3 Add shrimp, oregano, lemon juice, and basil, and 

mix gently. Continue to simmer until the shrimp 

are pink and fully cooked, about 5 minutes (to a 

minimum internal temperature of 145 °F). 

4 Add salt and pepper.

5 Serve 11⁄2 cups stew (each serving to include about 

six shrimp). 

Tip: Delicious over rice or with a green salad and crispy and crusty bread (broiled with garlic) to soak up 

the sauce.

yield:

4 servings

serving size:

11⁄2 C stew

each serving provides:

calories 211

total fat 5 g

saturated fat 1 g

cholesterol 126 mg

sodium 375 mg

total fiber 4 g

protein 18 g

carbohydrates 25 g

potassium 276 mg

main dishes seafood
44 deliciously healthy dinners
deliciously healthy dinners 45

braised cod with leeks Prep time: 15 minutes

Cook time: 25 minutes

a simple, but elegant, weeknight meal 

1 Tbsp butter

2 C leeks, split lengthwise, 

sliced thin, and rinsed well

3 medium carrots, rinsed, peeled, 

and cut into thin sticks 

4 new (red) potatoes, rinsed and 

sliced into 1⁄2-inch thick circles 

2 C low-sodium chicken broth

2 Tbsp fresh parsley, rinsed, dried, and 

chopped (or 2 tsp dried)

12 oz cod fillets, cut into 4 portions 

(3 oz each)

1⁄2 tsp salt

1⁄4 tsp ground black pepper

1 Heat butter in a large sauté pan. Add leeks and 

carrots, and cook gently for 3–5 minutes, stirring 

often, until the vegetables begin to soften.

2 Add potatoes, chicken broth, parsley, and salt and 

pepper, and bring to a boil over high heat. Reduce 

heat and simmer gently until the vegetables are just 

tender, about 10–12 minutes.

3 Add cod fillets, and cover with a tight-fitting lid. 

Continue cooking over low heat for an additional 

5 minutes or until the fish is white and flakes easily 

with a fork in the thickest part (to a minimum 

internal temperature of 145 °F). 

4 Serve each cod fillet with 11⁄2 cups broth and 

vegetables. 

Tip: Delicious with Asparagus With Lemon Sauce (on page 103).

yield:

4 servings

serving size:

3 oz cod, 11⁄2 C broth and vegetables

each serving provides:

calories 158

total fat 4 g

saturated fat 2 g

cholesterol 42 mg

sodium 437 mg

total fiber 3 g

protein 17 g

carbohydrates 13 g

potassium 476 mg

main dishes seafood
46 deliciously healthy dinners
baked red snapper with

 zesty tomato sauce

Prep time: 10 minutes

Cook time: 40 minutes

traditional Mediterranean-style fish with tomatoes and peppers 

For fish:

12 oz fillets of red snapper or bass, 

cut into 4 portions (3 oz each) 

1 Tbsp olive oil

1⁄2 tsp salt

1⁄4 tsp ground black pepper

For tomato sauce:

1 Tbsp olive oil

1 red bell pepper, rinsed and cut 

into 1⁄4-inch sticks 

1 green bell pepper, rinsed and 

cut into 1⁄4-inch sticks

1 C canned no-salt-added diced 

tomatoes

2 C canned no-salt-added tomato 

sauce 

1 Tbsp fresh oregano, rinsed, dried, 

and chopped (or 1 tsp dried)

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 Preheat oven to 350 oF. Rinse fish fillets in cold 

water. Pat dry with paper towels. Coat each fillet 

with olive oil and season with salt and pepper.

2 Place fish fillets on a baking sheet, and bake for 

25–30 minutes or until fish is white and flakes easily 

with a fork in the thickest part (to a minimum 

internal temperature of 145 °F). 

3	 For sauce, heat olive oil in a medium-sized saucepan.

4 Add bell peppers, and cook gently until they are still 

firm, but tender, about 3–5 minutes.

5 Add tomatoes and tomato sauce, and bring to a 

boil over high heat. Reduce heat and simmer for 

10–15 minutes or until the tomatoes are soft. 

Add oregano, basil, and parsley, and simmer for an 

additional 2–3 minutes. Remove sauce from the 

heat and set aside.

6 When the fish is done (see step 2), remove from the 

oven.

7 Serve each 3-ounce fillet with 1 cup of sauce. 

Tip: Delicious served with Pesto Baked Polenta (on page 125).

yield:

4 servings

serving size:

3 oz fillet, 1 C sauce

each serving provides:

calories 213

total fat 8 g

saturated fat 1 g

cholesterol 30 mg

sodium 365 mg

total fiber 4 g

protein 20 g

carbohydrates 15 g

potassium 910 mg

deliciously healthy dinners 47

main dishes seafood
48 deliciously healthy dinners

teriyaki-glazedsalmon with

 stir-fried vegetables

Prep time: 20 minutes

Cook time: 15 minutes

a fresh and flavorful Asian-style dish that is as easy to make as it is colorful 

For salmon:

2 Tbsp light teriyaki sauce

1⁄4 C mirin (or sweet rice wine)

2 Tbsp rice vinegar

2 Tbsp scallions (green onions), rinsed 

and minced

11⁄2 Tbsp ginger, minced (or 1 tsp 

ground) 

12 oz salmon fillets, cut into 

4 portions (3 oz each)

For vegetables:

1 bag (12 oz) frozen vegetable stir-fry

1⁄2 Tbsp peanut oil or vegetable oil

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

1 Tbsp ginger, minced (or 1 tsp 

ground)

1 Tbsp scallions (green onions), rinsed 

and minced

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). Set aside until step 7.

2 Preheat oven to 350 oF.

3 Combine teriyaki sauce, mirin, rice vinegar, scallions, 

and ginger. Mix well. Pour over salmon, and 

marinate for 10–15 minutes.

4 Remove salmon from the marinade, and discard 

unused portion. 

5 Place salmon on a baking sheet, and bake for 

10–15 minutes or until fish flakes easily with a fork 

in the thickest part (to a minimum internal 

temperature of 145 °F). 

6 Meanwhile, heat oil in a large wok or sauté pan. 

Add garlic, ginger, and scallions, and cook gently but 

do not brown, about 30 seconds to 1 minute.

7 Add vegetables, and continue to stir fry for 

2–3 minutes or until heated through. Add soy sauce.

8 Serve one piece of salmon with 1 cup of vegetables. 

Tip: Try serving with steamed rice or Asian-style noodles (soba or udon).

yield:

4 servings

serving size: 

3 oz salmon, 1 C vegetables

each serving provides:

calories 253

total fat 11 g

saturated fat 2 g

cholesterol 50 mg

sodium 202 mg

total fiber 3 g

protein 21 g

carbohydrates 16 g

potassium 584 mg
deliciously healthy dinners 49

red snapperprovencal Prep time: 20 minutes

Cook time: 20 minutes 

a crispy, Mediterranean-style fish fillet with tomatoes, olives, and anchovies 

2 Tbsp olive oil

12 oz red snapper, bass, or tilapia 

fillets, cut into 4 portions 

(3 oz each)

11⁄2 Tbsp garlic, minced (about 3–4 cloves)

1⁄2 C low-sodium chicken broth

1 C canned no-salt-added diced 

tomatoes

1⁄4 C black olives, sliced

1⁄2 Tbsp anchovy paste (optional)

2 Tbsp fresh basil, chopped 

(or 1⁄2 Tbsp dried)

1⁄4 tsp ground black pepper

1 Heat olive oil in a large, heavy-bottom sauté pan.

2 Add fillets, and sauté over high heat for 4–5 

minutes on each side or until each side is golden 

brown and the fish flakes easily with a fork in the 

thickest part (to a minimum internal temperature of 

145° F). 

3 Remove fillets from the pan, cover to keep warm, 

and set aside. Drain excess fat from pan, but do 

not clean. 

4 Add garlic to sauté pan, and cook for about 

30 seconds, until it begins to soften. Do not 

brown.

5 Add chicken broth to the pan, and bring to a boil 

over high heat. Add remaining ingredients, and 

return to a boil. Lower heat and simmer for 

5 minutes.

6 Serve each fish fillet with 1⁄2 cup of sauce. 

main dishes seafood

Tip: Try serving with a side of steamed broccoli and crusty bread or Whole-Wheat Bow Tie Pasta With 

Puttanesca Sauce (on page 73).

yield:

4 servings

serving size:

3 oz fish, 1⁄2 C sauce

each serving provides:

calories 216

total fat 10 g

saturated fat 2 g

cholesterol 43 mg

sodium 341 mg

total fiber 2 g

protein 25 g

carbohydrates 6 g

potassium 518 mg
50 deliciously healthy dinners
deliciously healthy dinners 51

asian-stylesteamed salmon Prep time: 15 minutes

Cook time: 10 minutes

enjoy this simple, fast dish any weeknight 

1 C low-sodium chicken broth

1⁄2 C shiitake mushroom caps, rinsed 

and sliced (or substitute dried 

shiitake mushrooms)

2 Tbsp fresh ginger, minced (or 2 tsp 

ground)

1⁄4 C scallions (green onions), rinsed 

and chopped

1 Tbsp lite soy sauce

1 Tbsp sesame oil (optional)

12 oz salmon fillet, cut into 4 portions 

(3 oz each)

1 Combine chicken broth, mushroom caps, ginger, 

scallions, soy sauce, and sesame oil (optional) in a 

large, shallow sauté pan. Bring to a boil over high 

heat, then lower heat and simmer for 2–3 minutes.

2 Add salmon fillets, and cover with a tight-fitting lid. 

Cook gently over low heat for 4–5 minutes or until 

the salmon flakes easily with a fork in the thickest 

part (to a minimum internal temperature of 145 °F).

3 Serve one piece of salmon with 1⁄4 cup of broth. 

Tip: Try it with a side of Sunshine Rice (on page 126).

yield:

4 servings

serving size:

3 oz salmon, 1⁄4 C broth

each serving provides:

calories 175

total fat 9 g

saturated fat 2 g

cholesterol 48 mg

sodium 208 mg

total fiber 1 g

protein 19 g

carbohydrates 4 g

potassium 487 mg

main dishes seafood
52 deliciously healthy dinners

baked salmondijon Prep time: 10 minutes

Cook time: 20 minutes

this salmon entree is easy to make and will be enjoyed by the whole family 

1 C fat-free sour cream

2 tsp dried dill

3 Tbsp scallions (green onions), rinsed 

and finely chopped

2 Tbsp Dijon mustard

2 Tbsp lemon juice

11⁄2 lb salmon fillet, cut into 

6 portions (4 oz each)

1⁄2 tsp garlic powder

1⁄2 tsp ground black pepper

Cooking spray

1 Preheat oven to 400 °F.

2 Whisk sour cream, dill, scallions, mustard, and lemon 

juice in a small bowl to blend.

3 Lightly coat baking sheet with cooking spray.

4 Place salmon, skin side down, on the prepared 

baking sheet. Sprinkle with garlic powder and 

pepper, then spread with sauce.

5 Bake salmon fillets until each is opaque in the center 

and flakes easily with a fork in the thickest part, 

about 20 minutes (to a minimum internal 

temperature of 145 °F). 

6 Serve immediately. 

Tip: Pairs nicely with steamed broccoli and Parmesan Rice and Pasta Pilaf (on page 123).

yield:

6 servings

serving size: 

4 oz salmon

each serving provides:

calories 196

total fat 7 g

saturated fat 2 g

cholesterol 76 mg

sodium 229 mg

total fiber less than 1 g

protein 27 g

carbohydrates 5 g

potassium 703 mg
deliciously healthy dinners 53

fishveronique Prep time: 5 minutes

Cook time: 20 minutes

here’s a trick to treat the taste buds—remove the fat from the chicken broth and add low-fat milk 

to get a healthy sauce that tastes rich and looks creamy 

12 oz white fish (such as cod, sole, 

or turbot), cut into 4 portions 

(3 oz each)

1⁄4 tsp salt

1

/8 tsp ground black pepper

1⁄4 C dry white wine

1⁄4 C chicken broth; skim fat from 

the top

1 Tbsp lemon juice

1 Tbsp soft tub margarine

2 Tbsp flour

3⁄4 C low-fat (1 percent) or 

fat-free milk

1⁄2 C seedless grapes, rinsed

Cooking spray

1 Preheat oven to 350 °F.

2 Spray a 10- by 6-inch baking dish with cooking spray. 

Place fish in dish, and sprinkle with salt and pepper.

3 Mix wine, chicken broth, and lemon juice in a small 

bowl, and pour over fish.

4 Cover and bake at 350 °F for 15 minutes.

5 Meanwhile, melt margarine in a small saucepan. 

Remove from heat and blend in flour. Gradually add 

milk. Return to stovetop and cook over moderately 

low heat, stirring constantly, until thickened.

6 Remove fish from oven, and pour liquid from baking 

dish into “cream” sauce, stirring until blended. Pour 

sauce over fish and sprinkle with grapes.

7 Broil about 3 inches from heat for 5 minutes or until 

sauce starts to brown (and fish reaches a minimum 

internal temperature of 145 °F).

8 Serve one fillet with sauce. 

Tip: Try serving with a side of steamed spinach and roasted potatoes.

yield:

4 servings

serving size:

3 oz fillet with sauce

each serving provides:

calories 166

total fat 2 g

saturated fat 1 g

cholesterol 61 mg

sodium 343 mg

total fiber less than 1 g

protein 24 g

carbohydrates 9 g

potassium 453 mg

main dishes seafood
54 deliciously healthy dinners
pork •	 pork mignons with french

applesauce

•	 pork chops in warm cherry

sauce

•	 baked pork chops

•	 grilled pork tenderloin

with asian sauce	

deliciously healthy dinners 57

pork mignons with

 french applesauce

Prep time: 15 minutes

Cook time: 25 minutes

consider doubling the sauce to serve over whole-wheat pancakes, or eat all alone for dessert 

1 pair pork tenderloins 

(about 2 lb)

1⁄4 tsp salt 

1

/8 tsp ground black pepper

2 medium apples, rinsed and 

cored, but not peeled (try 

Golden Delicious or Rome)

2 Tbsp dark seedless raisins

2 Tbsp walnuts, broken into coarse 

pieces

1⁄2 tsp cinnamon

Cooking spray

1 Preheat oven broiler on high temperature, with the 

rack 3 inches from heat source.

2 Cover broiler pan with aluminum foil for easy cleanup. 

Spray foil lightly with cooking spray. Set aside. 

3 Cut 8 slices (pork rounds), each 11⁄2 inches thick, from 

the center of the pair of pork tenderloins. Refrigerate 

or freeze the ends for another use. Place pork rounds

on the foil-covered broiler pan. Sprinkle with salt and 

pepper. Set aside a few minutes while broiler heats. 

4 Meanwhile, heat 1⁄2 cup water to boiling in a medium 

nonstick pan. Slice cored apples from top to bottom 

in 1⁄4-inch wide pieces. Add apples, raisins, walnuts, 

and cinnamon to boiling water. Reduce heat to 

medium. Cover. Simmer, stirring occasionally, until 

apples are soft and easily pierced with a fork. Set 

aside until pork is cooked.

5 Broil pork for 5–10 minutes per side (to a minimum 

internal temperature of 160 °F). 

6 To serve, place two pork rounds on each dinner plate. 

Top with one-fourth of the applesauce. 

Tip: Delicious with rice and a side of Cinnamon-Glazed Baby Carrots (on page 113). 

yield:

4 servings

serving size: 

2 pork rounds, 1⁄2 C applesauce

each serving provides:

calories 250

total fat 9 g

saturated fat 3 g

cholesterol 80 mg

sodium 200 mg

total fiber 3 g

protein 26 g

carbohydrates 15 g

potassium 513 mg

main dishes pork
58 deliciously healthy dinners

pork chops in

 warm cherry sauce

Prep time: 10 minutes

Cook time: 20 minutes 

the rich, savory sauce makes this an elegant dish 

4 bone-in center-cut pork chops 

(about 5 oz each)

1⁄4 tsp salt

1

/8 tsp ground black pepper

2 tsp olive oil, divided into 11⁄2 tsp 

and 1⁄2 tsp portions

1 C onion, diced

1 C dry red wine

1 tsp dried tarragon

1 C dried cherries, either sweet 

Bing or tart (or substitute 

another dried fruit such as 

raisins, figs, or prunes)

1 Trim visible fat from pork chops. Sprinkle with salt 

and pepper.

2 In a large nonstick pan, warm 11⁄2 teaspoons of oil 

over high heat. When pan is hot, brown chops on 

both sides, about 2 minutes per side. Remove chops 

from pan. Set aside. 

3 Over medium heat, add remaining 1⁄2 teaspoon of oil 

and diced onion. Cook and stir until onion softens, 

about 5 minutes. 

4 Add red wine. Cook and stir 1 minute to loosen the 

flavorful brown bits and mix them into the sauce. 

5 Add tarragon and cherries. Cook and stir 1 minute 

to blend. 

6 Return pork chops and any juices to pan. Cover. 

Simmer 9 minutes to thicken sauce and until pork 

chops are fully cooked (to a minimum internal 

temperature of 160 °F). 

7 Serve immediately.

Tip: Try serving over a whole grain such as Kasha With Bell Pepper Confetti (on page 122) and 

Cinnamon-Glazed Baby Carrots (on page 113).

yield:

4 servings

serving size: 

5 oz pork, 1⁄4 C cherry sauce

each serving provides:

calories 374

total fat 7 g

saturated fat 2 g

cholesterol 98 mg

sodium 237 mg

total fiber 4 g

protein 34 g

carbohydrates 31 g

potassium 655 mg
deliciously healthy dinners 59

bakedpork chops Prep time: 10 minutes

Cook time: 35 minutes

you can really sink your chops into these—they’re made spicy and moist with egg whites, 

evaporated milk, and a lively blend of herbs 

6 lean center-cut pork chops, 

1⁄2-inch thick*

1 egg white (or substitute liquid 

egg white)

1 C fat-free evaporated milk 

3⁄4 C cornflake crumbs 

1⁄4 C breadcrumbs 

4 tsp paprika 

2 tsp oregano 

3⁄4 tsp chili powder 

1⁄2 tsp garlic powder 

1⁄2 tsp ground black pepper 

1

/8 tsp cayenne pepper 

1

/8 tsp dry mustard 

1⁄2 tsp salt 

Cooking spray 

1 Preheat oven to 375 °F. 

2 Trim fat from pork chops. 

3 Beat together egg white and evaporated milk. 

Place pork chops in milk mixture, and let stand for 

5 minutes, turning once. 

4 Meanwhile, mix cornflake crumbs, breadcrumbs, 

spices, and salt. 

5 Spray cooking spray on 13- by 9-inch baking pan. 

6 Remove pork chops from milk mixture, and coat 

thoroughly with crumb mixture. 

7 Place pork chops in pan, and bake at 375 °F for 

20 minutes. Turn chops and bake for an additional 

15 minutes until pork is fully cooked (to a minimum 

internal temperature of 160 °F).

8 Serve immediately. 

Tip: Try with baked potatoes and Roasted Beets With Orange Sauce (on page 109).

* Also try this recipe with boneless, skinless chicken or turkey parts, or fish—bake for just 20 minutes. 

main dishes pork

yield:

6 servings

serving size:

1 pork chop 

each serving provides:

calories 216

total fat 8 g

saturated fat 3 g

cholesterol 62 mg

sodium 346 mg

total fiber 1 g

protein 25 g

carbohydrates 10 g

potassium 414 mg
60 deliciously healthy dinners
deliciously healthy dinners 61

grilledpork tenderloin with

 asian sauce

Prep time: 15 minutes

Cook time: 30 minutes

fish sauce (available in the Asian aisle at most grocery stores) adds a deep flavor that’s 

not at all “fishy” 

1 (2 lb) unseasoned pork 

tenderloin 

1⁄2 Tbsp garlic, minced or pressed 

(about 1 clove)

2 Tbsp fresh ginger, minced (or 1 tsp 

ground)

1 Tbsp fish sauce

1 Tbsp lite soy sauce

1⁄2 Tbsp granulated sugar

1 Tbsp sesame oil (optional)

1 Preheat grill or oven broiler (with rack 3 inches from 

heat source) on high temperature.

2 Remove visible fat from tenderloin and discard. Set 

tenderloin aside. 

3 Combine garlic, ginger, fish sauce, soy sauce, sugar, 

and sesame oil (optional) in a small dish. Stir 

marinade until sugar dissolves. 

4 Brush tenderloin with marinade or pour one-third of 

the marinade evenly over the pork. Place in oven or 

grill with lid closed. 

5 Every 5 minutes, turn over the tenderloin and add 

1 tablespoon of additional marinade, until meat 

is fully cooked (to a minimum internal temperature 

of 160 °F). 

6 Let stand for 5 minutes. 

7 Cut 12 slices, each about 1 inch thick. Serve three 

slices (about 3 oz cooked weight) per serving. 

Tip: Delicious with steamed spinach and rice or Asian-style noodles (soba or udon).

yield:

4 servings

serving size: 

3 oz pork 

each serving provides:

calories 188

total fat 8 g

saturated fat 3 g

cholesterol 80 mg

sodium 246 mg

total fiber 0 g

protein 26 g

carbohydrates 1 g

potassium 390 mg

main dishes pork

main-dish pastas

•	 cold fusilli pasta with

summer vegetables

•	 mushroom penne

•	 rotini with spicy red

pepper and almond sauce

•	 pasta caprese	

•	 linguini with clam sauce

•	 heavenly chicken with

angel hair pasta	

•	 whole-wheat bow tie pasta

with puttanesca sauce

•	 turkey bolognese with

shell pasta	

•	 lemon and garlic pasta

with pan-seared scallops

•	 classic macaroni and cheese

•	 sweet and sour seashells
64 deliciously healthy dinners
deliciously healthy dinners 65

cold fusilli pasta with

 summer vegetables

Prep time: 20 minutes

Cook time: 10 minutes

a whole new twist on pasta salad!

8 oz whole-wheat fusilli (spiral) pasta

2 C cherry tomatoes, rinsed and 

halved

1 large green bell pepper, rinsed 

and sliced in pieces 1⁄4 inch wide 

by 2 inches long

1⁄2 C red onion, thinly sliced

1 medium zucchini, rinsed and 

shredded finely or sliced into 

small chunks (about 1 C)

1 can (151⁄2 oz) low-sodium chickpeas 

(or garbanzo beans), drained 

and rinsed

1 Tbsp fresh basil, rinsed, dried, and 

cut into thin strips (or 1 tsp dried)

1⁄4 tsp salt 

1

/8 tsp ground black pepper 

1 Tbsp extra virgin olive oil

2 Tbsp balsamic vinegar

1⁄2 C shredded parmesan cheese

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 for the shortest recommended time, 

about 8–9 minutes. Drain. Rinse pasta under cold 

running water to cool, about 3 minutes.

3 Place all the vegetables and beans in a large salad 

serving bowl. Season with basil, salt, and pepper. 

4 Add the cooled pasta. 

5 Combine olive oil and vinegar in a small bowl. Mix 

until completely blended. Pour over vegetables and 

pasta. Mix gently until well coated. 

6 Divide into four equal portions. Top each with 

2 tablespoons shredded parmesan cheese. 

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 further reduce the sodium level.

yield:

4 servings

serving size:

about 11⁄2 C pasta

each serving provides:

calories 418

total fat 11 g

saturated fat 3 g

cholesterol: 10 mg

sodium 455 mg

total fiber 13 g

protein 21 g

carbohydrates 63 g

potassium 576 mg

main dishes pastas
66 deliciously healthy dinners

mushroom penne Prep time: 15 minutes

Cook time: 15 minutes

a mushroom lover’s dish that makes a quick and cozy meal at home or an elegant dish for company 

8 oz whole-wheat penne pasta 

2 Tbsp olive oil

8 oz white mushrooms, rinsed and 

sliced

1⁄2 C onion, thinly sliced

1 Tbsp garlic, minced or pressed 

(about 2–3 cloves)

6 Tbsp dry red wine

1 C low-sodium chicken broth

1⁄4 tsp salt 

1⁄4 tsp ground black pepper 

1 tsp dried thyme

4 Tbsp shredded parmesan cheese

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 

for the shortest recommended time, about 8 minutes.

3 While water heats and pasta cooks, warm olive oil in 

a large nonstick pan over medium heat. 

4	 Chop the mushrooms into bite-sized pieces. Cook

the mushrooms in the oil for 5 minutes. 

5 Meanwhile, slice onion and mince garlic. Add to 

mushrooms. Cook for 3 minutes, stirring 

occasionally. 

6 Add wine. Cook and stir to loosen any flavorful 

browned bits to mix into the sauce. Stir in chicken 

broth, salt, pepper, and thyme. 

7 Drain pasta. Stir into mushroom mixture. Continue 

simmering mixture until all moisture is absorbed, 

about 3 minutes. 

8 Divide into four equal portions (each about 11⁄4 cups). 

Top each with 1 tablespoon shredded parmesan 

cheese. 

Tip: Pairs beautifully with a fresh green salad.

yield:

4 servings

serving size:

about 11⁄4 C pasta

each serving provides:

calories 418

total fat 10 g

saturated fat 2 g

cholesterol 6 mg

sodium 436 mg

total fiber 4 g

protein 9 g

carbohydrates 26 g

potassium 70 mg
deliciously healthy dinners 67

rotini with spicy red pepper and almond sauce

spicy and crunchy pair together nicely to create this dish’s unique sauce

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 for the shortest recommended time, about 

10 minutes. Drain pasta. 

3 While the pasta cooks, toast almonds in a toaster 

oven or regular oven at 350 °F until lightly toasted, 

about 5–8 minutes. Set aside to cool. 

4 Meanwhile, in a food processor or blender, add 

roasted red peppers and liquid, garlic, cayenne 

pepper, paprika, basil, vinegar, salt, and pepper. 

Blend until smooth, 1–2 minutes. 

5 Add cooled almonds to the sauce in the processor. 

Pulse until the almonds are chunky. 

6 After draining the pasta, return to pot. Add almond 

sauce. Toss until pasta is well coated. 

7 Divide into four equal portions (about 2 cups). 

yield:

4 servings

serving size: 

2 C pasta 

8 oz whole-wheat rotini (spiral) 

pasta

1⁄2 C whole natural almonds, 

unsalted

1 jar (12 oz) roasted red peppers

1 Tbsp garlic, roughly chopped (about 

2–3 cloves)

1

/8 tsp ground cayenne pepper 

1 tsp paprika

1 Tbsp dried basil or parsley

1 tsp red wine vinegar

1⁄2 tsp salt 

Ground black pepper to taste

each serving provides:

calories 322

total fat 10 g

saturated fat 1 g

cholesterol 0 mg

sodium 383 mg

total fiber 9 g

protein 12 g

carbohydrates 49 g

potassium 47 mg

Prep time: 15 minutes

Cook time: 15 minutes

Tip: Try adding chicken or seafood—or, for a vegetarian meal, just add cooked lima beans or edamame 

(green soybeans). 

main dishes pastas
68 deliciously healthy dinners
deliciously healthy dinners 69

pasta caprese Prep time: 15 minutes

Cook time: 6 minutes

use the ripest tomatoes to create a fresh pasta sauce for this dish

8 oz whole-wheat thin spaghetti

1 Tbsp olive oil

4 large tomatoes, rinsed, cored, 

and cubed

1⁄4 C fresh basil leaves, rinsed, dried, 

and cut into 1/8-inch wide 

slivers

3 oz part-skim mozzarella cheese 

(chunk package), cubed

8 pitted black olives, cut into 

long slivers

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 for the shortest recommended time, about 

6 minutes. (Whole-wheat pasta tends to fall apart if 

overcooked.)

3 Reserve 1 cup of the cooking water, and set aside. 

Drain spaghetti. 

4 Add the spaghetti back into the pasta pot. Toss with 

olive oil and just enough reserved water to coat well. 

5	 Add the tomatoes, basil, mozzarella, and olives. Toss

gently until well mixed. 

6 Divide pasta evenly among four dinner plates (about 

21⁄4 cups each). Serve immediately. 

Tip: Try serving with a fresh green salad drizzled with light vinaigrette dressing.

main dishes pastas

yield:

4 servings

serving size:

21⁄4 C pasta

each serving provides:

calories 342

total fat 10 g

saturated fat 3 g

cholesterol 11 mg

sodium 233 mg

total fiber 9 g

protein 13 g

carbohydrates 52 g

potassium 416 mg
70 deliciously healthy dinners

linguini withclam sauce Prep time: 20 minutes

Cook time: 20 minutes

a simple, yet timeless classic 

12 oz whole-wheat linguini

1 Tbsp olive oil

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

1 Tbsp lemon juice

1 C low-sodium chicken broth

2 C canned whole clams, undrained

2 Tbsp fresh parsley, minced (or 2 tsp 

dried)

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1 Tbsp butter

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

boil over high heat. 

2 Add linguini, and cook according to package 

directions for the shortest recommended time, about 

9 minutes.

3 Heat olive oil in a large saucepan. Add garlic, 

and cook gently until it begins to soften, about 

30 seconds. Do not brown.

4 Add lemon juice and chicken broth. Bring to a boil. 

5 Add clams, along with liquid, parsley, salt, pepper, 

and butter. Simmer just until heated through, about 

1–2 minutes. Do not overcook. 

6 Strain the linguini, then add the pasta to the 

saucepan with the clams and mix well.

7 Divide into four equal portions (each about 21⁄2 cups), 

and serve. 

Tip: Lovely served with Grilled Romaine Lettuce With Caesar Dressing (on page 105).

yield:

4 servings

serving size:

21⁄2 C pasta

each serving provides:

calories 476

total fat 9 g

saturated fat 3 g

cholesterol 61 mg

sodium 262 mg

total fiber 11 g

protein 34 g

carbohydrates 66 g

potassium 681 mg
deliciously healthy dinners 71

heavenly chicken with 

 angel hair pasta

Prep time: 15 minutes

Cook time: 15 minutes

a mildly spicy sauce complements this simple, but heavenly, chicken and pasta dish

1 C onion, finely chopped

1 Tbsp garlic, minced or pressed 

(about 2–3 cloves)

4 C broccoli florets, rinsed 

(about 1 lb) 

1 Tbsp olive oil

8 oz very thinly sliced chicken 

breast, cut into 1⁄2-inch strips

1 jar (26 oz) no-salt-added pasta 

sauce

1⁄4 tsp ground cayenne pepper

1⁄2 tsp salt

8 oz whole-wheat angel hair pasta

Cooking spray

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

boil over high heat. 

2 While the water heats, chop onion, mince garlic, and 

cut broccoli into tiny florets. Set aside. 

3 In a large nonstick pan, heat olive oil until very hot. 

Add the chicken. Cook and stir until lightly browned 

on both sides, about 5–8 minutes. Place chicken on a 

clean plate, and cover to keep warm. 

4 Coat pan with cooking spray. Over medium heat, 

cook and stir the onion for about 3 minutes. Add the 

garlic and broccoli. Cook and stir for 2 more minutes. 

5 Return the chicken to the pan. Add entire jar of pasta 

sauce, cayenne pepper, and salt. Gently mix to blend 

ingredients. Cover. Simmer until chicken and 

vegetables are warmed through, about 4 minutes. 

6 Drop pasta into boiling water. Cook according to 

package directions for the shortest recommended 

time, about 2 minutes. Drain. 

7 Divide pasta among four dinner plates (about 1 cup 

each). Top each with one-fourth of the chicken and 

sauce mixture. Serve immediately. 

yield:

4 servings

serving size:

about 2 C pasta and chicken

each serving provides:

calories 452

total fat 10 g

saturated fat 1 g

cholesterol 48 mg

sodium 412 mg

total fiber 13 g

protein 31 g

carbohydrates 66 g

potassium 569 mg

main dishes pastas

deliciously healthy dinners 73

whole-wheat bow tie pasta with

 puttanesca sauce

Prep time: 10 minutes

Cook time: 12 minutes

capers, olives, and anchovy paste will make this quick, but rich, sauce a weeknight favorite 

8 oz whole-wheat bow tie pasta 

(farfalle)

2 Tbsp olive oil 

11⁄2 C onion, diced 

2 Tbsp garlic, minced or pressed 

(about 5 cloves)

1⁄4 tsp cayenne pepper 

2 tsp anchovy paste (optional)

1 can (35 oz) no-salt-added 

whole peeled tomatoes, 

coarsely chopped 

1 Tbsp capers

8 pitted black olives, each sliced 

lengthwise into 6 pieces

4 fresh parsley sprigs, rinsed and 

dried (optional)

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 for the shortest recommended time, about 

10 minutes. Drain.

3 Meanwhile, in a large nonstick pan, heat olive oil 

over medium heat. Add onion. Cook and stir for 

5 minutes, until onion begins to soften. 

4 Add garlic, cayenne pepper, and anchovy paste. 

Cook and stir another 5 minutes.

5 Add chopped tomatoes, capers, and olives. Cook 

and stir until heated through. 

6 Divide pasta among four dinner plates (about 

11⁄2 cups each). Spoon sauce over pasta. Garnish 

with parsley if desired. 

Tip: Excellent with Grilled Romaine Lettuce With Caesar Dressing (on page 105) and pan-grilled 

shrimp or chicken.

yield:

4 servings

serving size:

about 11⁄2 C pasta

each serving provides:

calories 342

total fat 8 g

saturated fat 1 g

cholesterol 9 mg

sodium 455 mg

total fiber 12 g

protein 11 g

carbohydrates 62 g

potassium 537 mg

main dishes pastas
74 deliciously healthy dinners

turkey bolognese with 

 shell pasta

Prep time: 5 minutes

Cook time: 35 minutes

anise seed makes turkey taste like Italian sausage, with none of the saturated fat; the red 

wine and dried mushrooms make this a uniquely delicious dish

11⁄2 C dry red wine (optional)

1⁄2 oz dried porcini mushrooms 

(optional)

1 C onion, chopped

1⁄2 C celery, rinsed and chopped

1 C carrots, rinsed and thinly sliced 

or shredded

1 Tbsp garlic, pressed or finely 

chopped (about 2–3 cloves) 

1 Tbsp olive oil

12 oz 99 percent lean ground turkey 

1 tsp anise seed

1⁄4 tsp salt

8 oz medium shell pasta

4 Tbsp no-salt-added tomato paste

1⁄2 C shredded parmesan cheese

1 Optional step: Bring the wine to a boil in a medium 

saucepan. Break up the mushrooms, then stir them 

into the wine. Cover, reduce heat, and simmer for 

20 minutes.

2 Finely chop the onion, celery, carrots, and garlic. 

Or you can coarsely chop them, place them in a food 

processor, and pulse until all vegetables are finely 

chopped. 

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

boil over high heat. 

4 While the water is heating up, warm the olive oil in a 

large nonstick pan over medium-high heat. Crumble 

in the ground turkey. Sprinkle with anise seed and 

salt. Cook for 5–10 minutes to brown, stirring 

occasionally. 

5 Meanwhile, when the water comes to a boil, add 

pasta to boiling water. Cook according to package 

directions for the shortest recommended time, about 

10–12 minutes. 

6 Add vegetables to cooking turkey. Reduce heat to 

medium. Cook and stir 10 minutes until all 

vegetables are soft, but not browned. Add tomato 

paste, and simmer for an additional 5–10 minutes. 

(Continue to optional step 7 if including the optional 

ingredients; otherwise, skip to step 8.)

continued on page 75
deliciously healthy dinners 75

turkey bolognese with shell pasta (continued)

7 Optional step: While the pasta and turkey mixture 

cooks, strain mushrooms, draining unabsorbed wine 

directly into the turkey mixture. Place mushrooms on 

a cutting board and chop finely, or place in food 

processor and pulse once or twice to more finely 

chop mushrooms. Stir mushrooms into turkey 

mixture. Simmer for 10–15 minutes to blend flavors. 

8 Drain pasta. Add pasta to turkey mixture (the 

minimum internal temperature of cooked turkey 

should be 165 °F). Stir to blend well. 

9 Divide pasta mixture evenly (about 2 cups each) 

among four dinner plates. Top each with 

2 tablespoons of shredded parmesan cheese. 

Tip: Serve with a side of sliced fresh tomatoes, cucumbers, and balsamic vinegar.

yield:

4 servings

serving size: 

about 2 C pasta

each serving provides:

calories 463

total fat 9 g

saturated fat 3 g

cholesterol 63 mg

sodium 465 mg

total fiber 5 g

protein 35 g

carbohydrates 47 g

potassium 734 mg

main dishes pastas
76 deliciously healthy dinners

lemon and garlic pasta with 

 pan-seared scallops

Prep time: 10 minutes

Cook time: 10 minutes

for a delicious and quick meal, this pasta and scallops dish will hit the spot 

1 large lemon, grated for zest 

(and freshly squeezed for 

2 Tbsp lemon juice)

1 Tbsp garlic, minced or pressed 

(about 2–3 cloves)

2 Tbsp olive oil, divided into two 

1-Tbsp portions

16 large sea scallops (about 1 lb)

1⁄4 tsp salt

1

/8 tsp ground black pepper

8 oz very thin spaghetti (vermicelli 

or angel hair)

2 Tbsp shredded parmesan cheese

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

boil over high heat. When the water boils, reduce 

heat to simmer until you’re ready to cook the pasta 

(step 5). 

2 While the water is heating up, use a grater to take 

off small peels of the skin of the lemon into a small 

saucepan. Cut the lemon in half and squeeze the

juice into the pan and remove pits. Use the back of a 

large spoon to press the inside of the lemon to 

extract more juice. Add the garlic and 1 tablespoon 

of the olive oil to the saucepan. Stir to blend well. 

Place on stovetop on low heat.

continued on page 77
deliciously healthy dinners 77

lemon and garlic pasta with pan-seared scallops (continued)

3 Heat a large nonstick pan or grill pan on high 

temperature until very hot. Sprinkle the scallops with 

salt, pepper, and 1 tablespoon of olive oil. Toss to 

coat well.

4 Place the scallops in the hot pan. Cook about 

4 minutes on each side, or until scallops are well 

browned and firm and milky white to the center 

(to a minimum internal temperature of 145 °F). 

5 After turning the scallops to the second side, drop 

the pasta into the boiling water. Set temperature on 

medium, and cook for 2 minutes or the shortest 

recommended time according to package directions. 

6 When the pasta is done, set aside 1⁄2 cup of the 

cooking water. Drain the pasta. Return drained 

pasta to the pot, and toss with the warm olive oil 

mixture and the 1⁄2 cup reserved pasta water. 

7 Divide the pasta equally among four plates (about 

1 cup per plate). Top each with four scallops.

8 Garnish each dish with 1⁄2 tablespoon of shredded 

parmesan cheese. Serve immediately. 

Tip: Delicious with a side of Baby Spinach With Golden Raisins and Pine Nuts (on page 107).

yield:

4 servings

serving size:

4 scallops, 1 C pasta

each serving provides:

calories 376

total fat 9 g

saturated fat 2 g

cholesterol 48 mg

sodium 429 mg

total fiber 2 g

protein 28 g

carbohydrates 43 g

potassium 426 mg 

main dishes pastas
78 deliciously healthy dinners

classicmacaroni and cheese Prep time: 5 minutes

Cook time: 40 minutes

this recipe proves you don’t have to give up your favorite dishes to eat heart 

healthy meals—here’s a lower fat version of a true classic

2 C macaroni 

1⁄2 C onion, chopped 

1⁄2 C fat-free evaporated milk 

1 medium egg, lightly beaten 

1⁄4 tsp ground black pepper 

11⁄4 C (4 oz) low-fat sharp cheddar 

cheese, finely shredded 

Cooking spray

1 Cook macaroni according to package directions—but 

do not add salt to the cooking water. Drain and set 

aside. 

2 Spray a casserole dish with nonstick cooking spray. 

3 Preheat oven to 350 °F. 

4 Lightly spray a saucepan with nonstick cooking 

spray. Add onion to saucepan and sauté for about 

3 minutes over medium heat. 

5 In a bowl, combine macaroni, onion, and the 

remaining ingredients, and mix thoroughly. 

6 Transfer mixture into casserole dish. 

7 Bake for 25 minutes or until bubbly. Let stand for 

10 minutes before serving. 

Tip: Pairs nicely with steamed broccoli and garlic.

yield:

8 servings

serving size:

1 C pasta

each serving provides:

calories 200

total fat 4 g

saturated fat 2 g

cholesterol 34 mg

sodium 120 mg

total fiber 1 g

protein 11 g

carbohydrates 29 g

potassium 119 mg
deliciously healthy dinners 79

sweet and sour seashells Prep time: 5 minutes

Cook time: 10 minutes

drain the marinade before serving this dish to lower the fat and sodium—but keep 

all the great taste

1 lb small seashell pasta (9 C cooked)

2 Tbsp vegetable oil

3⁄4 C sugar

1⁄2 C cider vinegar

1⁄2 C wine vinegar

1⁄2 C water

3 Tbsp prepared mustard

1

/8 tsp ground black pepper 

1 jar (2 oz) sliced pimientos

2 small cucumbers, rinsed

2 small onions, thinly sliced

18 leaves lettuce, rinsed and dried

1 Cook pasta according to package directions—but do 

not add salt to the cooking water. Drain, rinse with 

cold water, and drain again. Stir in oil.

2 Transfer to a 4-quart bowl. In blender, place sugar, 

vinegars, water, prepared mustard, pepper, and 

pimientos. Process at low speed for 15–20 seconds, 

or just enough so flecks of pimiento can be seen. 

Pour over pasta.

3 Score cucumber peels with fork tines (optional). Cut 

cucumbers in half lengthwise, then slice thinly. Add 

to pasta, along with onions. Toss well.

4	 Drain, and serve; each serving size is 1 cup pasta on

two lettuce leaves.

Tip: Pairs nicely with grilled chicken or shrimp.

main dishes pastas

yield:

9 servings

serving size:

1 C pasta, 2 lettuce leaves

each serving provides:

calories 316

total fat 4 g

saturated fat 0 g

cholesterol 0 mg

sodium 70 mg

total fiber 4 g

protein 8 g

carbohydrates 62 g

potassium 300 mg

vegetarian main-dish meals

•	 tuscan beans with

tomatoes and oregano

•	 caribbean casserole

•	 red beans and rice

•	 corn and black bean

burritos

•	 lentils with brown rice

and kale

•	 broccoli with asian tofu

•	 three-bean chili with

chunky tomatoes

•	 caribbean pink beans

•	 edamame stew

•	 tofu stir-fry with

spicy sauce
82 deliciously healthy dinners
deliciously healthy dinners 83

tuscan beans with

 tomatoes and oregano

Prep time: 15 minutes

Cook time: 0 minutes

dine outside on a warm summer evening with this cool and satisfying salad 

1 can (151⁄2 oz) low-sodium chickpeas 

(or garbanzo beans), drained 

and rinsed

2 C cherry tomatoes, rinsed and 

halved

1 Tbsp olive oil

1 tsp balsamic vinegar

2 Tbsp fresh oregano, minced (or 1 tsp 

dried)

1

/8 tsp ground black pepper 

1⁄2 tsp salt-free seasoning blend 

4 whole inner leaves of romaine 

lettuce, rinsed and dried

1 In a large salad bowl, combine beans and tomatoes.

2 In a small bowl, combine olive oil, vinegar, oregano, 

pepper, and salt-free seasoning blend. Using a wire 

whisk, beat the ingredients until they blend into one 

thick sauce at the point where the oil and vinegar no 

longer separate. 

3 Pour the dressing over the beans and tomatoes, and 

mix gently to coat. 

4 Line four salad bowls with one romaine lettuce 

leaf each. 

5 Top each leaf with one-fourth of the bean mixture, 

and serve. 

Tip: Serve with a fresh green salad and crusty bread to soak up the delicious dressing.

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 further reduce the sodium level.

yield:

4 servings

serving size:

11⁄4 C salad 

each serving provides:

calories 265

total fat 10 g

saturated fat 1 g

cholesterol 0 mg

sodium 116 mg

total fiber 10 g

protein 12 g

carbohydrates 35 g

potassium 731 mg

main dishes vegetarian
84 deliciously healthy dinners

caribbeancasserole Prep time: 10 minutes

Cook time: 10 minutes

this tropical-inspired dish is gently spiced for a rich flavor 

1 medium onion, chopped

1⁄2 green bell pepper, rinsed and 

diced

1 Tbsp canola oil

1 can (141⁄2 oz) stewed tomatoes

1 can (151⁄2 oz) low-sodium black 

beans (or beans of your 

choice), drained and rinsed

1 tsp dried oregano 

1⁄2 tsp garlic powder

11⁄2 C instant brown rice, uncooked 

1 Sauté onion and green pepper in canola oil, in a 

large pan, until tender. Do not brown. 

2 Add tomatoes and beans (including liquid from 

both), as well as oregano and garlic powder. Bring 

to a boil. 

3 Stir in rice and cover. Reduce heat to simmer for 

5 minutes. Remove from heat, and let stand for 

5 minutes before serving. 

Tip: Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.

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 further reduce the sodium level.

yield:

10 servings

serving size: 

1 C casserole

each serving provides:

calories 185 

total fat 1 g 

saturated fat 0 g 

cholesterol 0 mg 

sodium 297 mg 

total fiber 7 g 

protein 7 g 

carbohydrates 37 g 

potassium 292 mg
deliciously healthy dinners 85

red beans and rice Prep time: 5 minutes

Cook time: 25 minutes

this quick and easy classic Cajun dish is great for a weeknight meal at home, or fun to serve at a party

1 Tbsp olive oil

1 C onion, cut into 1⁄2-inch pieces

1 C green bell pepper, rinsed and 

diced

1 Tbsp garlic, minced or pressed 

(about 2–3 cloves)

11⁄2 tsp ground cumin

11⁄2 tsp dried oregano

1 can (141⁄2 oz) low-sodium chicken 

broth or vegetable broth

1⁄2 C instant brown rice, uncooked

2 cans (15 oz each) low-sodium 

red kidney beans, drained and 

rinsed

1 Heat oil in a 12-inch sauté pan over medium heat. 

Cook onion, stirring occasionally, for 5 minutes, 

until pieces begin to soften, but not brown. 

2 Meanwhile, dice green pepper into pieces about 

1⁄4 inch in size. Tip: Slice pepper lengthwise into

1⁄4-inch strips. Holding the strips together, cut 

crosswise into 1⁄4-inch pieces. Add green pepper to 

cooking onion. Cover. Cook for 5 minutes, stirring 

occasionally. 

3 While the green pepper and onion cook, mince the 

garlic. Add garlic, cumin, and oregano to the sauté 

pan. Cook and stir for 1 minute. 

4 Add broth and rice to the sauté pan with green 

pepper and onion. Stir well, cover, and simmer for 

10 minutes. 

5 Meanwhile, drain beans and rinse thoroughly. 

6 Add beans to sauté pan. Stir well. Cover. Simmer 

for 5 minutes to heat beans and blend flavors. 

Tip: Try serving with steamed broccoli on the side.

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 further reduce the sodium level.

yield:

4 servings

serving size:

2 C beans and rice 

each serving provides:

calories 344

total fat 5 g

saturated fat 1 g

cholesterol 2 mg

sodium 331 mg

total fiber 9 g

protein 18 g

carbohydrates 57 g

potassium 681 mg

main dishes vegetarian
86 deliciously healthy dinners
deliciously healthy dinners 87

corn and black beanburritos Prep time: 20 minutes

Cook time: 5 minutes

these burritos are high in flavor and easy to make

1⁄4 C scallions (green onions), rinsed 

and sliced into 1⁄4-inch wide 

circles, including green tops

1⁄4 C celery, rinsed and finely diced

11⁄4 C frozen yellow corn

1⁄2 ripe avocado, peeled and diced

2 Tbsp fresh cilantro, chopped 

(or substitute 2 tsp dried 

coriander)

1 can (151⁄2 oz) black beans, drained 

and rinsed

1⁄4 C reduced-fat shredded cheddar 

cheese

1⁄4 C salsa or taco sauce (look for 

lowest sodium version)

12 (9-inch) whole-wheat tortillas

1 Preheat oven to 350 °F. 

2 Combine scallions, celery, and corn in a small 

saucepan. Add just enough water to cover. 

3 Cover, bring to a boil, and reduce heat to medium. 

Simmer for 5 minutes, until vegetables soften. Drain 

vegetables. Set aside to cool. 

4 Combine avocado, cilantro, and beans in a large 

mixing bowl. Add cheese and salsa, and mix. 

5 When corn mixture has cooled slightly, add to 

avocado mixture. 

6 In a large nonstick pan over medium heat, warm 

each tortilla for about 15 seconds on each side. 

Place each tortilla on a flat surface. Spoon 1

/3 cup of 

the mixture into the center of the tortilla. Fold the 

top and bottom of the tortilla over the filling. Fold in 

the sides to make a closed packet.

7 Repeat with the remaining tortillas. 

8 When all tortillas are wrapped, continue heating in 

the oven 5 minutes, until all are warm and cheese is 

melted. 

Tip: Try serving with extra salsa on the side.

main dishes vegetarian

yield:

12 servings

serving size: 

1 burrito 

each serving provides:

calories 189

total fat 3 g

saturated fat 0 g

cholesterol 0 mg

sodium 257 mg

total fiber 3 g

protein 8 g

carbohydrates 34 g

potassium 204 mg
88 deliciously healthy dinners

lentils withbrown rice and kale Prep time: 5 minutes

Cook time: 35 minutes

for a different flavor and even more fiber and protein, try quinoa in place of the brown rice; 

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

For lentils and kale:

1 C brown lentils, rinsed

1⁄4 tsp salt

1

/8 tsp ground black pepper

4 C kale, with heavy stems 

removed, rinsed and dried

For brown rice: 

1 C instant brown rice, uncooked 

(for quinoa, follow cooking 

instructions on box)

1⁄4 tsp salt

1⁄2 tsp dried basil

For onion:

2 Tbsp olive oil

2 C onion, diced

1⁄4 tsp salt

1

/8 tsp ground black pepper

1 Rinse lentils thoroughly in a fine wire colander, and 

remove any stones or debris. 

2 In a 4-quart saucepan, cover lentils with 21⁄2 cups 

of water. Add salt and pepper. Cover, and bring 

to a boil over high heat. Reduce heat. Simmer for 

15 minutes (until adding kale in step 5).

3 In another saucepan, bring 2 cups of water to a 

boil. Add rice, salt, and basil. Cover, and cook for 

10 minutes. Set aside. 

4 In a medium sauté pan, warm olive oil over medium 

heat and add onion, salt, and pepper. Cook and stir 

until the onion pieces become soft and dark brown 

(caramelized), but not burnt. If the onions start to

stick to the pan, add a few drops of water and scrape 

the onions loose. Keep cooking until onions are 

completely caramelized (about 10–15 minutes total). 

Remove from pan and set aside.

5 After the lentils have cooked for 15 minutes, lightly 

place the kale on top of the lentils. Do not stir. 

Cover. The kale will steam while the lentils continue 

to cook, for another 15 minutes.

continued on page 89
deliciously healthy dinners 89

lentils with brown rice and kale (continued)

6 When the lentils are tender, but not mushy, mix the 

lentils, kale, and caramelized onions in the sauté pan

and stir. 

7 To serve, put 1 cup of the lentil mixture, in the form 

of a ring, on each of four dinner plates. Fill the 

center of each ring with one-fourth of the brown 

rice. Serve immediately. 

Tip: For starters, try the Creamy Squash Soup With Shredded Apples (on page 114).

yield:

4 servings

serving size: 

1 C lentils, 1

/3 C rice, 1⁄2 C kale

each serving provides:

calories 456

total fat 9 g

saturated fat 1 g

cholesterol 0 mg

sodium 472 mg

total fiber 19 g

protein 21 g

carbohydrates 77 g

potassium 864 mg

main dishes vegetarian
90 deliciously healthy dinners

broccoli withasian tofu Prep time: 20 minutes

Cook time: 20 minutes

the wonder of tofu is that it takes on the flavor of your favorite marinade 

1 pkg (16 oz) firm tofu, drained

2 Tbsp lite soy sauce

1 tsp sesame oil (optional)

1⁄2 Tbsp brown sugar

1 Tbsp fresh ginger root, finely 

chopped or shredded 

(or 1 tsp ground)

1 lb fresh broccoli, rinsed and cut 

into individual spears

1 Tbsp peanut oil or vegetable oil

1⁄4 tsp crushed red pepper 

4 Tbsp garlic, peeled and thinly sliced 

(about 8 cloves)

1 Tbsp sesame seeds (optional)

Cooking spray

1 Slice tofu into eight pieces. Place on a plate or flat 

surface covered with three paper towels. Top with 

four more paper towels. Top with another flat plate 

or cutting board. Press down evenly and gently to 

squeeze out moisture. Throw away paper towels. 

Replace with fresh paper towels and press again. 

(The more liquid you remove, the more sauce the 

tofu will absorb.)

2 Place tofu in a bowl just big enough to hold all eight 

pieces lying on their widest side without overlapping.

3 In a small bowl, combine the soy sauce, sesame oil, 

brown sugar, and ginger into a marinade, and stir 

thoroughly. Pour over tofu. Carefully turn the tofu 

several times to coat well. Set aside.

continued on page 91 
deliciously healthy dinners 91

broccoli with asian tofu (continued)

4 Meanwhile, heat a large nonstick sauté pan coated 

with cooking spray. Add broccoli and sauté for 

about 5 minutes, until it turns bright green and 

becomes tender and crispy. Remove broccoli from 

pan and set aside.

5 Heat a grill pan or flat sauté pan over high heat. 

Drain tofu, reserving marinade. Place on grill pan to 

heat for about 3 minutes. Gently turn. Heat the 

second side for 3 minutes. 

6 At the same time, in the sauté pan over medium-low 

heat, warm the peanut oil, crushed red pepper, and 

garlic until the garlic softens and begins to turn 

brown, about 30 seconds to 1 minute. Add broccoli 

and reserved marinade, and gently mix until wellcoated. 

7 Place two slices of tofu on each plate with 

one-quarter of the broccoli and marinade mixture. 

Sprinkle with sesame seeds (optional). 

Tip: Delicious served on top of brown rice or Asian-style noodles (soba or udon). 

yield:

4 servings

serving size:

2 slices tofu, with broccoli and 

marinade mixture

each serving provides:

calories 183

total fat 11 g

saturated fat 2 g

cholesterol 0 mg

sodium 341 mg

total fiber 4 g

protein 14 g

carbohydrates 13 g

potassium 556 mg

main dishes vegetarian
92 deliciously healthy dinners

three-bean chili with

 chunky tomatoes

Prep time: 10 minutes

Cook time: 20 minutes

spice is nice, especially on a chilly night!

2 Tbsp canola oil

1 C onion, coarsely chopped 

1⁄2 C celery, rinsed and chopped 

1 C green bell pepper, rinsed and 

diced

1 can (151⁄2 oz) low-sodium black 

beans, drained and rinsed 

1 can (151⁄2 oz) low-sodium red 

kidney beans, drained and 

rinsed

1 can (151⁄2 oz) low-sodium pinto 

beans, drained and rinsed

2 cans (141⁄2 oz each) no-salt-added 

diced tomatoes with basil, 

garlic, and oregano

1 Tbsp ground cumin 

1 Tbsp chili powder

1 In an 8-quart soup or pasta pot, heat the oil over 

medium heat until hot but not smoking. Add onion. 

Cook and stir until onion starts to soften, about 

5 minutes. 

2 Add celery and green pepper. Cook and stir another 

5 minutes, until all vegetables soften. 

3 Add drained and rinsed beans to pot.

4 Stir in tomatoes, cumin, and chili powder.

5 Bring to a boil. Cover, reduce heat, and simmer 

10–20 minutes to blend flavors.

6 Serve immediately.

Tip: Delicious with rice or a side of Good-for-You Cornbread (on page 119).

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 further reduce the sodium level.

yield:

4 servings

serving size:

2 C chili

each serving provides:

calories 443

total fat 8 g

saturated fat 0 g

cholesterol 0 mg

sodium 331 mg

total fiber 16 g

protein 22 g

carbohydrates 73 g

potassium 1,411 mg
deliciously healthy dinners 93

caribbeanpink beans Prep time: Soak beans overnight; 

then 10 minutes

Cook time: 60 minutes

this dish stays healthy by using beans prepared without lard or other fat 

1 lb dried pink beans 

2 medium plantains, finely 

chopped 

1 large tomato, rinsed and finely 

chopped 

1 small red bell pepper, rinsed 

and finely chopped 

1 medium white onion, finely 

chopped 

11⁄2 Tbsp garlic, minced (about 3 cloves)

11⁄2 tsp salt 

1 Rinse and pick through beans for rocks and other 

debris (discard these). Put beans in large pot, and 

add 10 cups of water. Place pot in refrigerator, and 

allow beans to soak overnight. 

2 Place the soaked and drained beans in a large pot 

with enough water to cover them by about 1 inch. 

Boil gently with lid tilted until beans are soft, about 

1 hour. Add more water while beans are cooking if 

water level drops below the top of the beans. 

3 Add plantains, tomato, red pepper, onion, garlic, and 

salt. Continue cooking at low heat until plantains 

are soft.

4 Serve warm.

Tip: Try serving with a whole grain, such as Quinoa With Paprika and Cumin (on page 118).

yield:

16 servings

serving size: 

1⁄2 C beans

each serving provides:

calories 133

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 205 mg

total fiber 5 g

protein 6 g

carbohydrates 28 g

potassium 495 mg

main dishes vegetarian
94 deliciously healthy dinners
deliciously healthy dinners 95

edamamestew Prep time: 20 minutes

Cook time: 20 minutes

this spicy stew can be frozen for later use 

1 bag (16 oz) frozen shelled edamame 

(green soybeans)*

1 can (35 oz) no-salt-added 

Italian whole peeled tomatoes 

with basil, diced into small 

chunks

2 C zucchini, rinsed, quartered, and 

sliced

1 C yellow onion, diced

1 Tbsp olive oil

1 Tbsp ground cumin

1⁄4 tsp ground cayenne pepper

1⁄2 tsp ground allspice (or substitute 

cinnamon or pumpkin pie spice)

2 Tbsp garlic, minced or pressed 

(about 5 cloves)

1 C frozen yellow corn

1⁄4 tsp salt 

2 Tbsp lemon juice (or 1 large lemon, 

freshly juiced)

1⁄2 tsp dried oregano

1	 Place frozen edamame in a deep saucepan with

just enough water to cover. Bring to a boil over high 

heat. Reduce heat to medium and cover. Cook for 

5 minutes. Drain. Set aside. 

2	 While soybeans cook, chop tomatoes, zucchini,

and onion. 

3 In a large nonstick sauté pan, cook onion in olive oil 

over medium heat until soft, about 5 minutes. 

4 Stir in cumin, cayenne pepper, and allspice (or 

cinnamon/pumpkin pie spice). Cook and stir for 

about 2 minutes.

5 Add garlic. Cook and stir for 1 minute. 

6	 Stir in the drained edamame, tomatoes, zucchini,

corn, and salt. 

7	 Cover. Simmer until zucchini is tender, about

15 minutes. 

8 Stir in lemon juice and oregano. 

9 Serve immediately.

Tip: Serve over brown rice for a complete meal.

* Frozen edamame is available in most grocery stores.

yield:

4 servings

serving size:

2 C stew 

each serving provides:

calories 285

total fat 10 g

saturated fat 1 g

cholesterol 0 mg

sodium 303 mg

total fiber 14 g

protein 16 g

carbohydrates 40 g

potassium 1,227 mg

main dishes vegetarian
96 deliciously healthy dinners

tofu stir-fry with

 spicy sauce

Prep time: 40 minutes

Cook time: 10 minutes

have all your ingredients cut and ready to go, because when the cooking starts, things happen really fast!

1 pkg (16 oz) firm tofu, drained

1⁄4 tsp ground cayenne pepper 

1⁄2 tsp ground ginger or pumpkin pie 

spice (or try Chinese five-spice 

mix)

3 Tbsp light teriyaki sauce

1 tsp sesame oil (optional)

1 can (141⁄2 oz) low-sodium chicken 

broth or vegetable broth, 

divided

1 Tbsp cornstarch

1 Tbsp canola oil, divided into three 

1-tsp portions

1⁄2 head Chinese (napa) cabbage, rinsed 

and cut in 1⁄2-inch strips (6–8 C)

1 C scallions (green onions), rinsed 

and sliced

1 Tbsp garlic, minced or pressed 

(about 2–3 cloves)

1 C carrots, peeled, thinly sliced or 

shredded

1 C red bell pepper, rinsed and 

sliced

1 can (8 oz) water chestnuts, sliced

1 Slice tofu lengthwise into four pieces. Place on a 

plate or flat surface covered with three paper towels. 

Cover with three more layers. Press evenly and 

gently with a flat plate or cutting board to squeeze

out water. Throw away paper towels. Replace with 

fresh paper towels and press again. Restack the 

slices and cut into 1⁄2-inch wide strips. Place tofu in a 

bowl just big enough to hold all strips lying on their 

widest side without overlapping.

2 In a small bowl, combine cayenne pepper, ginger (or 

pumpkin pie spice/Chinese five-spice mix), teriyaki 

sauce, sesame oil (optional), and 1⁄2 cup of the 

chicken broth. Stir well, and then pour over the tofu. 

Set aside for 20 minutes. 

3 Combine the remaining chicken broth and the 

cornstarch. Stir until cornstarch dissolves. Set aside. 

4 In a large wok or large nonstick pan, heat 1 teaspoon 

of canola oil until very hot, but not smoking. While 

the pan heats, drain tofu marinade into cornstarch 

mixture. 

5 Place half the tofu slices in the hot pan. Cook just 

until brown, about 1 minute per side. Remove from 

pan and set aside. Repeat with 1 teaspoon of oil and 

remaining tofu. 

continued on page 97
deliciously healthy dinners 97

tofu stir-fry with spicy sauce (continued)

6 Add the last teaspoon of oil to the pan. Stir in half 

the cabbage, beginning with the stalk end, the 

scallions, and the garlic. Cook and stir over high 

heat for 2 minutes. 

7 Add the carrots, red pepper, and remaining cabbage. 

Cook and stir for 1 minute. 

8 Add the water chestnuts and tofu. Cook and stir for 

1 minute. 

9 Stir the cornstarch mixture, then add to the pan. 

Reduce heat to medium. Cook and stir for 1 minute, 

until sauce thickens and all ingredients are well 

mixed and thoroughly coated with sauce. Serve 

immediately. 

Tip: Delicious with steamed rice or Asian-style noodles (soba or udon).

yield:

4 servings

serving size:

2 C tofu and vegetables 

each serving provides:

calories 232

total fat 10 g

saturated fat 1 g 

cholesterol 0 mg

sodium 289 mg

total fiber 8 g

protein 16 g

carbohydrates 23 g

potassium 1,504 mg

main dishes vegetarian

side dishes

n vegetable 

side dishes

n grain 

side dishes

deliciously healthy dinners 101

vegetable 

side dishes

•	 asparagus with lemon

sauce

•	 cauliflower with wholewheat breadcrumbs

•	 grilled romaine lettuce

with caesar dressing

•	 baby spinach with

golden raisins and

pine nuts	

•	 roasted beets with

orange sauce

•	 autumn salad

•	 limas and spinach

•	 cinnamon-glazed baby

carrots

•	 creamy squash soup

with shredded apples

deliciously healthy dinners 103

asparagus with

 lemon sauce

Prep time: 5 minutes

Cook time: 10 minutes

lemon sauce makes fresh asparagus the perfect side dish for fish, scallops, chicken, or meat dishes 

20 medium asparagus spears, 

rinsed and trimmed

1 fresh lemon, rinsed (for peel 

and juice)

2 Tbsp reduced-fat mayonnaise

1 Tbsp dried parsley

1

/8 tsp ground black pepper 

1

/16 tsp salt

1 Place 1 inch of water in a 4-quart pot with a lid. 

Place a steamer basket inside the pot, and add 

asparagus. Cover and bring to a boil over high heat. 

Reduce heat to medium. Cook for 5–10 minutes, 

until asparagus is easily pierced with a sharp knife. 

Do not overcook. 

2	 While the asparagus cooks, grate the lemon zest into

a small bowl. Cut the lemon in half and squeeze the

juice into the bowl. Use the back of a spoon to press 

out extra juice and remove pits. Add mayonnaise, 

parsley, pepper, and salt. Stir well. Set aside. 

3 When the asparagus is tender, remove the pot from 

the heat. Place asparagus spears in a serving bowl. 

Drizzle the lemon sauce evenly over the asparagus

(about 11⁄2 teaspoons per portion) and serve. 

yield:

4 servings

serving size: 

5 spears, 11⁄2 tsp sauce 

each serving provides:

calories 39

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 107 mg

total fiber 2 g 

protein 2 g 

carbohydrates 7 g

potassium 241 mg

side dishes vegetable
104 deliciously healthy dinners

cauliflower with

 whole-wheat breadcrumbs

Prep time: 10 minutes

Cook time: 10 minutes

this side dish is rich in flavor, but low in calories

1 slice whole-wheat bread

1 medium cauliflower head, 

rinsed 

1⁄4 tsp salt

1 Tbsp soft tub margarine

1

/8 tsp ground black pepper 

1 Place the bread in a toaster oven on very low heat. 

Toast as long as possible without burning (about 

5 minutes).

2 While bread toasts, trim leaves and stalks from 

cauliflower. Cut into individual florets. 

3 Place 1 inch of water in a 4-quart pot with lid. 

Insert steamer basket, and place cauliflower in 

basket. Sprinkle with salt. Cover. Bring to a boil 

over high heat. Reduce heat to medium. Steam for 

5–8 minutes, until easily pierced with a sharp knife. 

Do not overcook. 

4 While cauliflower steams, break toast into small 

pieces. Pulse toast in food processor until mediumsized crumbs form. Tip: If you don’t have a food

processor, break or crush the toasted bread into finer 

pieces or buy whole-wheat breadcrumbs and use 

2 tablespoons.

5 When cauliflower is done, remove from heat. Melt 

margarine in another pan over medium heat. Add 

breadcrumbs and pepper. Cook and stir, about 

5 minutes. Add cauliflower to pan with breadcrumbs. 

Toss until well coated. Serve immediately. 

yield:

4 servings

serving size:

1 C cauliflower

each serving provides:

calories 45

total fat 4 g

saturated fat 0 g

cholesterol 0 mg

sodium 120 mg

total fiber 2 g 

protein 2 g

carbohydrates 5 g

potassium 152 mg
deliciously healthy dinners 105

grilled romaine lettuce with

 caesar dressing

Prep time: 20 minutes

Cook time: 5 minutes

try this new approach to salad—grill it! 

1 slice whole-wheat bread

2 heads romaine lettuce, rinsed 

and halved lengthwise

4 tsp olive oil

4 tsp light Caesar dressing

4 Tbsp shredded parmesan cheese

16 cherry tomatoes, rinsed 

and halved

1 Preheat grill pan on high temperature. 

2 Cube the bread. Spread in a single layer on a foilcovered tray for a toaster oven or conventional oven. 

Toast to a medium-brown color and crunchy texture. 

Remove. Allow to cool.

3 Brush the cut side of each half of romaine lettuce 

with 1 teaspoon of olive oil. 

4 Place cut side down on a grill pan on the stovetop. 

Cook just until grill marks appear and romaine is 

heated through, about 2–5 minutes. 

5 Place each romaine half on a large salad plate. Top 

each with one-fourth of the bread cubes. Drizzle

each with 1 teaspoon of light Caesar dressing. 

Sprinkle each with 1 tablespoon of shredded 

parmesan cheese. Garnish with eight tomato halves 

around each plate.

yield:

4 servings

serving size:

1⁄2 head of romaine lettuce with 

toppings 

each serving provides:

calories 162

total fat 8 g

saturated fat 2 g

cholesterol 6 mg

sodium 241 mg

total fiber 8 g

protein 8 g

carbohydrates 17 g

potassium 931 mg 

side dishes vegetable
106 deliciously healthy dinners
deliciously healthy dinners 107

baby spinach with 

 golden raisins and pine nuts

Prep time: 0 minutes

Cook time: 10 minutes

sweet golden raisins and crunchy pine nuts make this a fabulous way to get your spinach

4 Tbsp pine nuts

2 bags (10 oz each) leaf spinach, rinsed

2

/3 C golden seedless raisins

1

/8 tsp ground nutmeg

1

/8 tsp salt 

1 In a medium nonstick pan over high heat, cook and 

stir the pine nuts until they begin to brown lightly 

and smell toasted, but not burnt. Set the pine nuts 

aside in another dish. 

2 Return the pan to the burner over medium-high 

heat. Add 1⁄4 cup water. As it begins to boil, add a 

small handful of the spinach. Cook and stir just until 

it begins to wilt. Then push it to the side of the pan, 

and add another 1⁄4 cup water and handful of 

spinach. Continue until all the spinach has been 

cooked, adding the raisins with the last handful of 

spinach.

3 Sprinkle with nutmeg and salt. Cook and stir until 

all the spinach is wilted and the raisins are warm. 

4 Remove from heat. Press out excess water. Place 

1 cup spinach and raisins in a serving bowl. Top 

with pine nuts. 

yield:

4 servings

serving size:

1 C spinach and raisins 

each serving provides:

calories 76

total fat 3 g

saturated fat 0 g

cholesterol 0 mg

sodium 130 mg

total fiber 3 g

protein 3 g

carbohydrates 13 g

potassium 510 mg

side dishes vegetable
108 deliciously healthy dinners
deliciously healthy dinners 109

roasted beets with 

 orange sauce

Prep time: 10 minutes

Cook time: 45 minutes

this colorful side dish comes alive with orange flavor

11⁄2 lb small beets, leaves trimmed, 

peeled and cut into four chunks

1 tsp olive oil

1 orange, rinsed (for peel 

and juice) 

1⁄2 tsp anise seeds (optional)

1 Preheat oven to 450 °F. Cover a baking sheet with 

aluminum foil for easy cleanup. 

2 In a medium bowl, toss the beets with the olive oil 

until well coated. 

3 Spread beets on baking sheet in a single layer. 

4 Bake 30–40 minutes. When done, beets should be 

easily pierced with a sharp knife.

5	 While beets bake, grate the zest from the orange. 

Place in a small bowl. Cut the orange in half. 

Squeeze the juice (about 1⁄2 cup) into the bowl with

the orange zest. (Use a large spoon to press the

inside of the orange to extract more juice.) Add 

anise seeds (optional). Set aside. 

6 When the beets are tender, return them to the 

tossing bowl. Pour the juice mixture over the beets. 

Mix well to coat, and serve.

yield:

4 servings

serving size:

1 C beets 

each serving provides:

calories 59

total fat 0 g

saturated fat 0 g

cholesterol 0 mg

sodium 88 mg

total fiber 4 g

protein 2 g

carbohydrates 12 g

potassium 387 mg

side dishes vegetable
110 deliciously healthy dinners

autumnsalad Prep time: 10 minutes

Cook time: 0 minutes

fruit and nuts make this salad a fun starter or side to most main-dish meals . . . and it can be 

served year round!

1 Granny Smith apple, rinsed and 

thinly sliced (with skin) 

2 Tbsp lemon juice 

1 bag mixed lettuce greens (or your 

favorite lettuce) (about 5 C), 

rinsed

1⁄2 C dried cranberries 

1⁄4 C walnuts, chopped 

1⁄4 C unsalted sunflower seeds 

1

/3 C low-fat raspberry vinaigrette 

dressing 

1 Sprinkle lemon juice on the apple slices. 

2 Mix the lettuce, cranberries, apple, walnuts, and 

sunflower seeds in a bowl. 

3 Toss with raspberry vinaigrette dressing, to lightly 

cover the salad, and serve. 

yield:

6 servings

serving size: 

1 C salad

each serving provides:

calories 138

total fat 7 g

saturated fat 1 g

cholesterol 0 mg

sodium 41 mg

total fiber 3 g

protein 3 g

carbohydrates 19 g

potassium 230 mg
deliciously healthy dinners 111

limas and spinach Prep time: 10 minutes

Cook time: 15 minutes

not your mother’s lima beans, this dish is full of flavor as well as fiber 

2 C frozen lima beans 

1⁄2 C onion, chopped 

1 C fennel bulb, rinsed and cut into 

4-inch strips

1 Tbsp vegetable oil 

1⁄4 C low-sodium chicken broth 

1 bag (10 oz) leaf spinach, rinsed

1 Tbsp distilled vinegar 

1

/8 tsp ground black pepper 

1 Tbsp dried chives 

1 In a saucepan, steam or boil lima beans in unsalted 

water for about 10 minutes. Drain. 

2 In sauté pan, sauté onion and fennel in oil. 

3 Add beans and chicken broth to sauté pan, and 

cover. Cook for 2 minutes. 

4 Stir in spinach. Cover and cook until spinach has 

wilted, about 2 minutes. 

5 Stir in vinegar and pepper. Cover and let stand for 

30 seconds. 

6 Sprinkle with chives and serve. 

yield:

4 servings

serving size:

1 C limas and spinach

each serving provides:

calories 93

total fat 2 g

saturated fat 1 g

cholesterol 0 mg

sodium 84 mg

total fiber 6 g

protein 5 g

carbohydrates 15 g

potassium 452 mg

side dishes vegetable
112 deliciously healthy dinners
deliciously healthy dinners 113

cinnamon-glazedbaby carrots Prep time: 3 minutes

Cook time: 11 minutes

no one will be able to resist this sweet veggie side dish that’s great with most meat, chicken, 

and seafood 

4 C baby carrots, rinsed and split 

lengthwise if very thick (or 

frozen presliced carrots)

2 Tbsp soft tub margarine 

2 Tbsp brown sugar

1⁄2 tsp ground cinnamon

1

/8 tsp salt

1 Place the carrots in a small saucepan. Add just 

enough water to barely cover the carrots. Cover. 

Bring to a boil. Reduce heat to medium. Cook for 

7–8 minutes, just until the carrots are easily pierced 

with a sharp knife. 

2 While the carrots are cooking, combine margarine, 

brown sugar, cinnamon, and salt in a small saucepan, 

and melt together over low heat (or put in a 

microwave-safe bowl and microwave for a few 

seconds on high power, until margarine is mostly 

melted). Stir well to combine ingredients.

3 Drain carrots, leaving them in the saucepan. Pour 

cinnamon mixture over carrots. Cook and stir over 

medium heat for 2–3 minutes, just until the carrots 

are thoroughly coated and the glaze thickens slightly. 

Serve warm.

yield:

4 servings

serving size: 

1 C carrots

each serving provides:

calories 67

total fat 3 g

saturated fat 0 g

cholesterol 0 mg

sodium 149 mg

total fiber 2 g

protein 1 g

carbohydrates 10 g

potassium 260 mg

side dishes vegetable
114 deliciously healthy dinners

creamy squash soup with 

 shredded apples

Prep time: 10 minutes

Cook time: 20 minutes

this quick-to-fix soup is bursting with warm-you-up-flavor—serve with a crisp green salad and 

crusty whole-wheat bread 

2 boxes (16 oz each) of frozen pureed 

winter (butternut) squash

2 medium apples (try Golden 

Delicious or Gala)

1 Tbsp olive oil

1⁄2 tsp pumpkin pie spice

2 cans (12 oz each) fat-free 

evaporated milk

1⁄4 tsp salt

1

/8 tsp ground black pepper

1	 Place the frozen squash in a microwave-safe dish. 

Cover loosely. Defrost in the microwave on medium 

power for 5–10 minutes, until mostly thawed.

2 Meanwhile, peel then shred the apples using a grater 

or food processor, or peel and finely chop apples into 

thin strips. Set aside 1⁄4 cup. 

3 Warm oil in a 4-quart saucepan over medium heat. 

Add all but 1⁄4 cup of the apples. Cook and stir until 

apples soften, about 5 minutes. 

4 Stir in thawed squash and pumpkin pie spice.

5 Add the evaporated milk about 1⁄2 cup at a time, 

stirring after each addition. 

6 Season with salt and pepper.

7 Cook and stir over high heat just until soup is about to boil. 

8 Ladle into individual soup bowls. Top each with a 

tablespoon of the unused apples. Sprinkle with 

additional pumpkin pie spice if desired, and serve. 

Tip:	 For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut

into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high 

for 5–10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place 

squash in blender until desired consistency. 

yield:

4 servings

serving size: 

11⁄2 C soup

each serving provides:

calories 334

total fat 4 g

saturated fat 1 g

cholesterol 7 mg

sodium 370 mg

total fiber 5 g

protein 18 g

carbohydrates 62 g

potassium 1,142 mg
grain side dishes

•	 couscous with carrots,

walnuts, and raisins

•	 quinoa with paprika and

cumin

•	 good-for-you cornbread

•	 savory brown rice

•	 kasha with bell pepper

confetti	

•	 parmesan rice and pasta

pilaf

•	 pesto baked polenta

•	 sunshine rice
116 deliciously healthy dinners
deliciously healthy dinners 117

couscous with carrots, walnuts, and raisins

Prep time: 5 minutes

Cook time: 12 minutes

this quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes 

1 C couscous (try whole-wheat 

couscous)

1 tsp olive oil

2 Tbsp walnuts, coarsely chopped

1⁄4 tsp salt

1

/8 tsp black pepper

1⁄2 tsp pumpkin pie spice or cinnamon

11/3 C water

2 Tbsp raisins

1⁄2 C carrots, rinsed, peeled, and 

shredded or thinly sliced; cut 

in half

1 In a 4-quart saucepan over medium heat, cook and 

stir couscous, olive oil, walnuts, salt, pepper, and 

spice just until couscous begins to brown. 

2 Slowly add water, then raisins and carrots. Cover. 

Bring to a boil over high heat. 

3 Remove from the heat, and let stand for 10 minutes.

4 Fluff with a fork. Serve immediately.

yield:

4 servings

serving size:

1⁄2 C couscous 

each serving provides:

calories 218

total fat 4 g 

saturated fat 0 g

cholesterol 0 mg

sodium 155 mg

total fiber 3 g

protein 6 g 

carbohydrates 39 g

potassium 168 mg

side dishes grain
118 deliciously healthy dinners

quinoa withpaprika and cumin Prep time: 5 minutes

Cook time: 15 minutes 

quinoa (pronounced KEEN-wah) is a grain native to South America and makes a great side dish for 

lean meats and seafood

1 C quinoa

1⁄4 tsp salt

1⁄2 tsp paprika (or try smoked paprika 

for a unique flavor)

1⁄2 tsp ground cumin

1 Rinse quinoa in a fine mesh colander. 

2 Place all ingredients in a saucepan with 2 cups of 

water. Cover.

3 Bring to a boil over high heat. 

4 Reduce heat. Simmer for 10–15 minutes or until all 

water is absorbed. 

5 Serve immediately, or refrigerate to reheat later. 

yield:

6 servings

serving size:

1⁄2 C quinoa

each serving provides:

calories 107

total fat 2 g

saturated fat 0 g

cholesterol 0 mg

sodium 103 mg

total fiber 2 g 

protein 4 g 

carbohydrates 20 g

potassium 212 mg
deliciously healthy dinners 119

good-for-youcornbread Prep time: 10 minutes

Cook time: 25 minutes

try this healthier version of a classic comfort food with soups, salads, or the Cornbread-Crusted 

Turkey (on page 32) or Three-Bean Chili With Chunky Tomatoes (on page 92)

1 C cornmeal

1 C flour

1⁄4 C sugar

1 tsp baking powder

1 C low-fat (1 percent) buttermilk

1 large egg

1⁄4 C soft tub margarine

1 tsp vegetable oil (to grease 

baking pan) 

1 Preheat oven to 350 °F.

2 Mix together cornmeal, flour, sugar, and baking 

powder. 

3 In another bowl, combine buttermilk and egg. 

Beat lightly. 

4 Slowly add buttermilk and egg mixture to dry 

ingredients. 

5 Add margarine and mix by hand or with mixer for 

1 minute. 

6 Bake for 20–25 minutes in an 8- by 8-inch, greased 

baking dish. Cool. Cut into 10 squares. 

yield:

10 servings

serving size:

1 square

each serving provides:

calories 178 

total fat 6 g 

saturated fat 1 g 

cholesterol 22 mg 

sodium 94 mg 

total fiber 1 g 

protein 4 g 

carbohydrates 27 g 

potassium 132 mg

side dishes grain
120 deliciously healthy dinners
deliciously healthy dinners 121

savory brown rice Prep time: 10 minutes

Cook time: 25 minutes

this savory, rich side dish is great with steak, pork, and chicken dishes

1 Tbsp olive oil

1 C onion, chopped

1 C portabella mushrooms, rinsed, 

halved, then thinly sliced

1⁄2 C celery, rinsed and finely diced 

2 C low-sodium chicken broth

1 C instant brown rice, uncooked

1⁄4 C dried parsley

1⁄4 tsp salt

Ground black pepper to taste

1 In a 4-quart saucepan, warm olive oil over medium 

heat. Add onion, mushrooms, and celery. Cook and 

stir for 5–7 minutes, until all vegetables are soft, but 

not brown.

2 Stir in the chicken broth, brown rice, parsley, salt, 

and pepper. Cover. Bring to a boil over high heat. 

3 Reduce heat to medium. Cook according to brown 

rice package directions, about 5–10 minutes. Drain 

off any excess liquid. Fluff with a fork. Serve 

immediately.

yield:

4 servings

serving size:

1 C rice 

each serving provides:

calories 246

total fat 5 g

saturated fat 1 g

cholesterol 2 mg

sodium 221 mg

total fiber 4 g

protein 7 g

carbohydrates 43 g

potassium 314 mg

side dishes grain
122 deliciously healthy dinners

kasha with

 bell pepper confetti

Prep time: 15 minutes

Cook time: 20 minutes

kasha, also known as buckwheat, is a nutty, fast-cooking whole grain that adds flavor to any meal

2 tsp olive oil

1⁄2 C onion, diced

1⁄4 C red bell pepper, rinsed and 

diced

1⁄4 C green bell pepper, rinsed and 

diced

1⁄4 C yellow bell pepper, rinsed and 

diced

1 can (141⁄2 oz) low-sodium 

chicken broth

3

/4 C kasha

1⁄4 tsp dried oregano

1⁄2 tsp salt

1⁄4 tsp ground black pepper 

1 Heat oil in a 4-quart saucepan over medium heat. 

Add onion. Cook for 5 minutes, stirring occasionally. 

2 Add bell peppers to saucepan. Cook and stir for 

2 minutes. Remove vegetables from pan and set 

aside. 

3 Add chicken broth to saucepan. Cover. Bring to a 

boil over high heat.

4 Stir in kasha. Reduce heat to medium-low. Cover. 

Simmer for about 10 minutes, until kasha is cooked 

and liquid is absorbed. 

5 Stir in peppers and onion mixture, oregano, salt, and 

pepper. Heat for 1 minute. Serve immediately. 

yield:

4 servings

serving size:

1⁄2 C kasha 

each serving provides:

calories 144

total fat 3 g

saturated fat 0.5 g

cholesterol 0 mg

sodium 303 mg

total fiber 4 g

protein 4 g

carbohydrates 27 g

potassium 180 mg
deliciously healthy dinners 123

parmesan rice and

 pasta pilaf

Prep time: 10 minutes

Cook time: 25 minutes

this unique pasta and pilaf combination is a tasty side dish that goes well with most main dishes

2 Tbsp olive oil 

1⁄2 C thin spaghetti (vermicelli), 

finely broken, uncooked 

2 Tbsp onion, diced 

1 C long-grain white rice, uncooked 

11⁄4 C chicken broth, hot 

11⁄4 C water, hot 

1⁄4 tsp ground white pepper 

1 bay leaf 

2 Tbsp shredded parmesan cheese 

1 In a large sauté pan, heat the oil. Sauté vermicelli 

and onion until golden brown (for about 

2–4 minutes) over medium-high heat. Drain off oil. 

2 Add rice, chicken broth, water, pepper, and bay leaf. 

Cover and simmer for 15–20 minutes. Fluff with 

fork. Cover and let stand for 5 minutes. Remove 

bay leaf. 

3 Sprinkle with shredded parmesan cheese, and serve 

immediately. 

yield:

6 servings

serving size:

2

/ 3 C pilaf

each serving provides:

calories 208

total fat 6 g

saturated fat 1 g

cholesterol 2 mg

sodium 140 mg

total fiber 1 g 

protein 5 g 

carbohydrates 33 g

potassium 90 mg

side dishes grain
124 deliciously healthy dinners
deliciously healthy dinners 125

pesto baked polenta Prep time: 10 minutes

Cook time: 10 minutes

instant whole-grain cornmeal (polenta), available in most grocery stores, provides a unique twist 

on a traditional Native American dish—and it’s quick to fix

1⁄4 tsp salt

1

/8 tsp ground black pepper 

1 C fine yellow (instant) wholegrain cornmeal (polenta)

2

/3 C shredded parmesan cheese

1⁄4 C pesto sauce 

1 Fill a 4-quart saucepan with 3 cups water; add salt 

and pepper. Cover. Bring to a boil over high heat. 

2 When water boils, reduce heat to medium. Using a 

whisk or rubber spatula, quickly stir in cornmeal 

(polenta), cheese, and pesto sauce. Continue stirring 

until well blended and thick, about 1 minute. 

3 Remove from heat. Pour the cornmeal mixture into 

an 8-inch pie pan or oven-safe dish. Spread evenly 

with the back of a spoon. Let stand until firm, about 

5 minutes. 

4 Preheat oven to 400 °F. Bake polenta until heated 

through, about 10 minutes. Remove from oven. 

5 Cut into eight wedges. Serve hot.

yield:

8 servings

serving size:

1 wedge 

each serving provides:

calories 162

total fat 7 g

saturated fat 2 g

cholesterol 8 mg

sodium 302 mg

total fiber 0 g

protein 6 g

carbohydrates 20 g

potassium 49 mg

side dishes grain
126 deliciously healthy dinners

sunshinerice Prep time: 5 minutes

Cook time: 10 minutes

a citrus taste, combined with almonds, celery, and onions—but no added salt—makes this side 

dish a new classic . . . try it with fish!

11⁄2 Tbsp vegetable oil

11⁄4 C celery, with leaves, rinsed and 

finely chopped 

11⁄2 C onion, finely chopped

1 C water

1⁄2 C orange juice

2 Tbsp lemon juice

Dash hot sauce

1 C instant white rice, uncooked

1⁄4 C slivered almonds

1	 Heat oil in a medium-sized saucepan. Add celery and

onion, and sauté until tender (about 10 minutes).

2 Add water, juices, and hot sauce. Bring to a boil over 

high heat.

3 Stir in rice, and bring back to a boil. Cover and turn 

heat down to simmer until rice is tender and liquid is 

absorbed, about 5–10 minutes.

4 Stir in almonds. Serve immediately.

yield:

4 servings

serving size:

1

/ 3 C rice 

each serving provides:

calories 276

total fat 6 g

saturated fat 1 g

cholesterol 0 mg

sodium 52 mg

total fiber 5 g

protein 7 g

carbohydrates 50 g

potassium 406 mg
appendix a. 

keep the 

beatTM

recipes: 

deliciously 

healthy 

dinners 

ingredient list
128 deliciously healthy dinners

ingredient list

In addition to fresh fruits and vegetables and fresh meat, poultry, seafood, 

and pork, keep your kitchen stocked 

with the ingredients on this list to make 

it easier to plan and prepare the meals 

in this cookbook. These ingredients 

can be used in both main-dish meals 

and side dishes. They are available in 

most grocery stores and are easy to use. 

herbs and spices (fresh and dried): 

add flavor

Basil

Ground black pepper

Cayenne pepper

Chili powder

Cilantro

Cinnamon

Coriander

Crushed red pepper

Cumin

Garlic

Ginger

Mint

Nutmeg

Oregano

Paprika/smoked paprika

Parsley

Rosemary

Salt-free seasoning mix

Tarragon

Thyme

condiments, sauces, and other 

seasonings: add flavor 

(and, a little goes a long way!)

Canned tomato paste, no salt added 

Canned tomatoes, no salt added 

Capers

Dijon mustard

Fish sauce

Honey

Lemon juice

Lime juice

Low-sodium broth or stock (chicken, 

beef, vegetable)

Lite soy sauce

Light teriyaki sauce
deliciously healthy dinners 129

Salsa or reduced-sodium taco sauce

Spaghetti sauce, no salt added

Vinegar (apple cider, balsamic 

red wine, rice)

oils and fats: low in saturated fat and 

trans fat

Cooking spray

Nut oil (peanut, sesame)

Soft tub margarine 

Vegetable oil (safflower, canola, 

corn, olive)

nuts, seeds, and beans: low in 

saturated fat and high in protein 

and fiber

Low-sodium canned beans (black, 

kidney, pinto, chick peas, cannellini) 

Dried lentils

Unsalted nuts (almonds, pine nuts, 

walnuts)

whole grains: add fiber and other 

nutrients to side dishes and main-dish 

meals

Brown rice

Whole-wheat couscous

Quinoa

Whole-wheat pasta

Whole-wheat tortillas

frozen vegetables and legumes: 

add convenience

Corn

Edamame

Vegetable stir-fry mix (no sauce added)

appendix a

ingredient list (continued)

appendix b. food 

preparation 

glossary

This appendix contains 

definitions for common 

cooking and food preparation techniques that are 

used in Keep the BeatTM

Recipes: Deliciously Healthy 

Dinners.
132 deliciously healthy dinners

cooking

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.

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 (breads, 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.
deliciously healthy dinners 133

cutting

appendix b

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 c. 

frequently 

asked 

questions 

(FAQs)

This appendix provides 

answers to questions about 

specific ingredients or 

cooking methods that are 

featured in this cookbook. 
136 deliciously healthy dinners

frequently asked questions (FAQs)

Question: What if I can’t find certain ingredients in my supermarket? 

Can I substitute other ingredients for them? 

Some recipes have ingredients that may not be available in every supermarket 

across the country or may cost more than you want to pay. Here are some 

suggestions for alternatives:

Fish sauce: For 1 tablespoon of fish sauce, use 1⁄2 tablespoon anchovy paste 

(see below), 1⁄2 teaspoon soy sauce, and 1 teaspoon stock or broth.

Hoisin sauce: For 1 tablespoon Hoisin sauce, substitute 1⁄2 tablespoon lite soy 

sauce, 1 teaspoon sugar, and 1⁄4 teaspoon ground ginger.

Mirin: Substitute any sweet white wine or a generic white wine with a pinch 

of sugar.

Rice vinegar: Substitute white wine vinegar.

Asian hot chili sauce: Substitute regular chili sauce.

Green curry paste: For 1 tablespoon green curry paste, substitute 1⁄2 tablespoon 

yellow curry powder thinned with 1–2 teaspoons water.

Ginger root: For 1 tablespoon fresh ginger root, substitute 1 teaspoon ginger 

powder. Fresh ginger root also can be stored in the freezer for up to 1 year and

grated as needed.

Anchovy paste: Use an equal amount of mashed canned anchovy fillets.

Question: What is the meaning of all the different product nutrient 

label claims?

One of the best ways to find heart healthy products is to check the food labels. 

Here are some terms to look for per labeled serving to find products lower in 

sodium, fat, cholesterol, and calories. 

Sodium

Sodium-free: Less than 5 milligrams (mg) of sodium per serving

Very low sodium: 35 mg or less of sodium per serving 
deliciously healthy dinners 137

appendix c

Low-sodium: 140 mg or less of sodium per serving 

Low-sodium meal: 140 mg or less of sodium per 31⁄2 ounces

Light (or lite) in sodium: At least 50 percent less sodium per serving than the 

regular version 

Reduced or less sodium: At least 25 percent less sodium per serving than the 

regular version

Unsalted or no salt added: No salt added to the product during processing, 

but this is not necessarily a sodium-free food

If you can't find products labeled "low-sodium," compare the Nutrition Facts 

panels on available products to find the one with the lowest amount of sodium.

Fat

Fat-free: Less than 1⁄2 gram (g) of fat per serving

Saturated fat-free: Less than 1⁄2 g of saturated fat and less than 1⁄2 g of 

trans fat per serving

Low-saturated fat: 1 g or less of saturated fat and 15 percent or less calories 

from saturated fat per serving

Low-fat: 3 g or less of fat per serving

Reduced fat: At least 25 percent less fat per serving than the regular version

Light in fat: Half the fat per serving (or less) than the regular version

Cholesterol

Cholesterol-free: Less than 2 milligrams (mg) cholesterol and less than 

2 grams (g) of saturated fat per serving

Low cholesterol: 20 mg or less cholesterol and less than 2 g of saturated fat 

per serving

Reduced or less cholesterol: At least 25 percent less cholesterol than the 

regular version and less than 2 g of saturated fat per serving
138 deliciously healthy dinners

Calories

Calorie-free: Less than 5 calories per serving

Low-calorie: 40 calories or less per serving

Low-calorie meal: 120 calories (or less) per 31⁄2 ounces

Reduced or less calories: At least 25 percent fewer calories per serving than 

the regular version

Light (or lite): Half the fat (or less) or a third of calories per serving of the 

regular version

Source: Food and Drug Administration, http://www.fda.gov/Food/GuidanceCompliance

RegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/

ucm064911.htm

Question: How do I cut meat across the grain?

If you have ever wondered what it means to cut meat “against the grain,” here is 

your answer.

Some cuts of meat have distinct fibers in them, which make the meat difficult to 

chew. Flank steak (typically used to make London broil), skirt steak, and brisket 

are good examples. Cutting through the 

fibers or grain in the meat makes it 

tender and easier to chew. 

The picture at right shows the lines of the 

steak running from right to left down the 

length of the steak. If you slice this steak 

in the same direction as those lines, you’ll 

have to chew through the fibers. Whereas 

if you cut across the lines or the grain, the 

knife will have already done that work 

before a bite reaches your mouth. 

When slicing this type of meat, it is often recommended to slice thinly at a 

45-degree angle, as shown. 
deliciously healthy dinners 139

Question: How do I zest a lemon or orange?

Zest is the colorful outer rind on a lemon or orange (not the white pith 

underneath, which is bitter). There are several ways to grate citrus peel:

•	 Use a regular vegetable peeler to make thin, larger slices. 

•	 Use a citrus zester, which has a stainless-steel edge with a series of

sharp-edged holes that cut off thin strips of the peel. 

•	 Use a microplane, or flat grater, which allows you to shred multiple small strips

of peel faster and with less pressure than a regular grater or citrus zester.

appendix c

peel zest grate

Question: What herbs can be used to substitute for an herb I don’t 

have on hand?

Although each herb has its own unique flavor, many herbs can be 

substituted for one another. Here are some fresh or dried herb 

alternatives to try:

•	 For sage: Try savory, marjoram, or rosemary. 

•	 For basil: Try oregano or thyme. 

•	 For thyme: Try basil, marjoram, oregano, or savory. 

•	 For mint: Try basil, marjoram, or rosemary. 

•	 For rosemary: Try thyme, tarragon, or savory. 

•	 For cilantro: Try parsley or coriander.

appendix d. is it done 

yet? 

temperature

rules for safe

cooking
142 deliciously healthy dinners

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 40 oF and 140 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 dinners 143

Notes
144 deliciously healthy dinners

Notes
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.

hungry for more?

For other recipes or to learn more about healthy eating and other heart health-related 

topics from the National Heart, Lung, and Blood Institute (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

keep the beatTM

recipes
keep the beatTM

recipes

“It has never been more important to prepare and consume homecooked meals that can support good health. . . . The Keep the BeatTM

Recipes: Deliciously Healthy Dinners cookbook can help you do just 

that, easily and efficiently.”

—Jane E. Brody, Personal Health columnist, The New York Times

NIH Publication No. 10-2921

October 2009

Reprinted June 2010