Deliciously Healthy Dinner PLR Ebook

Table of 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 chutney11
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 curry20
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 picadillo28
chicken ratatouille…….29
asian-style chicken wraps…..30
cornbread-crusted turkey…..32
turkey club burger…….35
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
vegetarian main-dish meals81
tuscan beans with tomatoes and oregano…….83
caribbean casserole….84
red beans and rice……85
corn and black bean burritos87
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 dishes99
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
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

Sample Content Preview

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

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
¼ C lemon juice
2 C low-sodium chicken broth
½ C ripe black olives, sliced
¼ 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).

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 ½ cup couscous topped with ½ 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.

Other Details

- 1 Ebook (PDF, DOC), 160 Pages
- 2 Ecovers (JPG, PNG)
- Year Released/Circulated: 2022
- File Size: 48,852 KB

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