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Soup Salad Snack Entrée

Table of Contents Fruity Salad 2 • Salmon with Tomato-Basil Salsa 4 • Minestrone Soup 6 • Cherry Biscotti 8 • Turkey Lasagna 10 • Spaghetti and Meatballs 12 • Minted Pea Soup 14 • Kale Soup 16 • Tomato Basil Soup 18 • Garden Potato Salad 20 • Brothy Chinese Noodles 22 • Edamame and Penne Salad with Feta 24 • Spicy Sweet Potato Fries 26 • Balsamic Bruschetta 28 • Pasta Toss 30 • Portobello Bowl 32 • Apricot-Orange Bread 34 • Spring Greens with Salmon and Apricot-Ginger Vinaigrette 36 • Applesauce Pancakes 38 • Garden Potato Salad 40 •

Recipe provided from prevention.com Photography in CookLight by Leslie Mumm

Fruity Salad Ingredients 1½ Tbsp olive oil 1 Tbsp red wine vinegar ¼ tsp salt 1 tsp black pepper 4 C baby spinach (about 4 oz) 1 pear, peeled, cored, halved lengthwise and thinly sliced ½ C dried cranberries ¼ C toasted walnuts ¼ C thinly sliced red onion Directions Toast walnuts in sauté pan. Whisk oil, vinegar, salt and pepper in large bowl. Toss spinach, pear, cranberries, walnuts and onion into dressing.

2

Salmon with Tomato-Basil Salsa Ingredients Cooking spray 4 salmon fillets (about 4 oz each), rinsed and patted dry 3 Tbsp light mayonnaise 2 Tbsp chopped fresh basil ½ Tsp garlic powder ½ Tsp paprika 6 oz grape tomatoes ¼ C fresh basil 1 to 1¼ oz sweet onion 1 Tbsp red wine vinegar Directions 1. Preheat oven to 375 degrees.

2. Lightly spray a shallow baking pan with cooking spray. Place the fish in the pan.

3. Stir together the remaining salmon ingredients. Lightly spread on each fillet.

4. Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.

5. Meanwhile, chop the tomatoes, basil and onion. Put in a small bowl.

Add the vinegar, stirring gently to combine. Spoon over the cooked fish filets, or drizzle on the side of the fish.

4

From Keep the Beat: Heart Healthy Recipes

Minestrone Soup Ingredients ¼ C olive oil 1 clove garlic, minced 11 3 C onion, coarsely chopped 1½ C celery with leaves, coarsely chopped 1 can (6 oz) tomato paste 1 Tbsp fresh parsley, chopped 1 C carrots, sliced, fresh or frozen 4¾ C cabbage, shredded

1 can (1 lb) tomatoes, cut up 1 C canned red kidney beans, drained, rinsed 1½ C frozen peas 1½ C fresh green beans dash hot sauce 11 C water 2 C spaghetti, uncooked, broken

Directions 1. Heat oil in 4-quart saucepan. Add garlic, onion and celery, and sauté for about 5 minutes.

2. Add all remaining ingredients except spaghetti. Stir until ingredients are well mixed.

3. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender.

4. Add uncooked spaghetti and simmer for only 2–3 minutes.

6

Cherry Biscotti Ingredients 2¼ C all-purpose flour ¾ C sugar ½ tsp baking soda 2 eggs

2 egg whites 1½ tsp almond extract 1 C Fiber One® Cereal ½ C dried cherries

Directions 1. Heat oven to 350 degrees. Spray cookie sheet with cooking spray.

2. Stir together flour, sugar and baking soda in large bowl.

3. Beat eggs, egg whites and almond extract with wire whisk until foamy. Stir egg mixture into flour mixture until well blended.

4. Mix in cereal and cherries with hands. Turn dough onto floured surface.

5. Knead lightly 8 to 10 times.

6. Shape into one 16-inch roll or two 8-inch rolls. Place on cookie sheet.

7. Flatten to about 1 inch thick.

8. Bake 30 minutes. Remove from cookie sheet; cool on wire rack 10 minutes.

9. Cut into ½-inch slices. Reduce oven temperature to 300 degrees.

10. Stand slices upright on cookie sheet; bake about 20 minutes longer or until crisp and light brown.

11. Cool completely on wire rack.

8

From the American Diabetes Association’s Healthy Calendar of Diabetic Cooking.

Turkey Lasagna Ingredients cooking spray 1 lb lean ground turkey 2 26-oz jars of marinara pasta sauce 1 C shredded, part-skim mozzarella cheese 15 oz fat-free ricotta cheese

¼ C grated parmesan cheese 1 egg, slightly beaten ¼ C chopped fresh parsley 12 no-boil lasagna noodles

Directions 1. Preheat oven to 350 degrees. Coat a 9-by-13-inch glass baking dish with cooking spray.

2. In a large saucepan, cook turkey over medium-high heat until brown.

Drain fat. Lower heat to medium and add pasta sauce. Cook for 5 minutes.

3. In a medium bowl, mix together ½ C mozzarella, ricotta, parmesan, egg and parsley.

4. Spread 1 C pasta sauce on bottom of baking dish. Arrange noodles side by side on top of sauce, overlapping slightly. Spread ¼ C cheese mixture on top of noodles.

5. Repeat layering with pasta sauce, noodles and cheese mixture two more times.

6. Top the remaining 3 noodles with 1 C pasta sauce. Cover lasagna with foil and bake 25 minutes. Uncover; top with remaining mozzarella cheese and bake additional 25 minutes or until cheese is light golden brown.

10

Recipe courtesy of Keep the Beat: Heart Healthy Recipes from the National Heart, Lung and Blood Institute.

Spaghetti and Meatballs Ingredients 8 oz dry whole-wheat spaghetti 2 C tomato sauce 1 Tbsp fresh basil, rinsed, dried and chopped or 1 tsp dried 4 tsp grated Parmesan cheese For turkey meatballs 6 oz 99 percent lean ground turkey ¼ C whole-wheat breadcrumbs 2 Tbsp fat-free evaporated milk ½ Tbsp fresh chives, rinsed, dried and chopped (or 1 tsp dried) ½ Tbsp fresh parsley, rinsed, dried and chopped (or 1 tsp dried) Directions 1. Preheat oven to 400 2. In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat.

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

4. Meanwhile, combine ingredients for the turkey and beef meatballs in separate bowls and mix well. Measure 1½ tablespoons of turkey mixture and roll in hand to form a ball. Then place the meatball on a nonstick baking sheet.

Repeat until eight turkey meatballs are made.

5. Bake meatballs on a nonstick baking sheet for 10 minutes (to a minimal internal temperature of 165).

6. Serve four meatballs, ¾ cup hot pasta, ½ cup sauce, 1 teaspoon cheese and a pinch of basil per portion.

12

Nutrition Information Makes four servings. Each serving is about 2 cups. Each serving provides: 249 calories, 3 grams of fat (5 grams saturated), 13 milligrams cholesterol, 8 grams of protein, 26 grams of carbohydrates, 10 grams of sugar, 9 grams of ďŹ ber, 3 milligrams of iron, 259 milligrams of sodium, and 66 milligrams of calcium.

Minted Pea Soup Ingredients 2 Tbsp olive oil ½ onion (about 4 oz), diced into ¼-inch pieces 1 qt less-sodium vegetable broth 1 tsp kosher salt, or to taste white pepper to taste 2 (10-oz) packages frozen peas 16 mint leaves (8 chopped for soup, 8 reserved for garnish) 2 Tbsp coarsely chopped fresh flat-leaf parsley ¼ C crème fresh Directions 1. Heat oil in stockpot over medium heat. Add onion and cook for about 5 minutes or until translucent.

2. Add broth, salt and pepper; increase heat to medium-high and simmer for 5 minutes.

3. Add peas, chopped mint and parsley; bring to a simmer. Cook for 5 minutes or until peas are bright green.

4. Puree mixture in a blender. Remove plug from top of blender and cover with a towel so steam can escape. For an extra-smooth soup, strain pureed mixture through a sieve back into the cleaned pot, over medium-low heat. Stir in crème fresh. Immediately remove from heat.

Garnish with remaining mint leaves.

14

From EatingWell

Kale Soup Ingredients 1 Tbsp extra-virgin olive oil 1 lb pork tenderloin, trimmed and cut into 1-inch pieces ž tsp salt 1 medium onion, ďŹ nely chopped 4 cloves garlic, minced 2 tsp paprika, preferably smoked Âź tsp crushed red pepper, or to taste 1 C white wine 4 plum tomatoes, chopped 4 C reduced-sodium chicken broth 1 bunch kale, ribs removed, chopped (about 8 C lightly packed) 1 15-oz can white beans, rinsed Directions 1. Heat oil in a Dutch oven over medium-high heat. Add pork. Sprinkle with salt and cook until no longer pink on the outside. Transfer to a plate, leaving juices in the pot.

2. Add onion to the pot, stirring until just beginning to brown. Add garlic, paprika and crushed red pepper. Cook, stirring constantly, until fragrant.

Add wine and tomatoes, increase heat to high and stir. Add broth and bring to a boil.

3. Add kale. Stir until it wilts. Reduce heat to maintain a simmer. Stir occasionally for about 4 minutes. Stir in beans, reserved pork and any juices. Simmer until the beans and pork are heated through, about 2 minutes.

16

This recipe is provided by the American Diabetes Association.

Tomato Basil Soup Ingredients 1 14½-oz can of diced tomatoes with Italian seasonings 1 15½-oz can no-salt-added navy beans, rinsed and drained 1 14-oz can reduced-sodium chicken broth 1 tsp sugar 1 C cooked chicken breast meat 2 oz baby spinach 2 Tbsp chopped fresh basil leaves 2 tsp extra virgin olive oil ¼ C shredded mozzarella cheese Directions 1. Combine the tomatoes, beans, broth and sugar in a large saucepan.

Bring to a boil over high heat; reduce heat, cover and simmer 5 minutes.

2. Add the chicken, spinach and basil, and cook 2 minutes or until spinach is wilted. Remove from heat and stir in oil.

3. Top each serving with 1 Tbsp mozzarella before serving.

18

From Keep the Beat: Heart Healthy Recipes

Fresh Salsa Ingredients 6 tomatoes, preferably Roma (or 3 large tomatoes) ½ medium onion, finely chopped 1 clove garlic, finely minced 2 jalapeño peppers, finely chopped 3 Tbsp cilantro, chopped Fresh lime juice, to taste ⅛ tsp oregano, finely crushed ⅛ tsp salt ⅛ tsp pepper ½ avocado, diced (black skin) Directions 1. Combine all ingredients in glass bowl.

2. Serve immediately or refrigerate and serve within 4–5 hours.

20

From EatingWell

Brothy Chinese Noodles Ingredients 2 Tbsp hot sesame oil, divided 1 lb 93 percent-lean ground turkey 1 bunch scallions, sliced, divided 2 cloves garlic, minced 1 Tbsp minced fresh ginger 4 C reduced-sodium chicken broth 他 C water 3 C thinly sliced bok choy 8 oz dried Chinese noodles 3 Tbsp reduced-sodium soy sauce 1 Tbsp rice vinegar 1 small cucumber, sliced into matchsticks, for garnish Directions 1. Heat 1 Tbsp oil in a large saucepan over medium heat. Add ground turkey, all but 2 Tbsp of the scallions, garlic and ginger and cook, stirring and breaking up the turkey, until no longer pink, about 5 minutes.

Transfer to a plate.

2. Add broth, water, bok choy, noodles, soy sauce, vinegar and the remaining 1 Tbsp oil to the pan. Bring to a boil over medium-high. Cook, stirring occasionally, until the noodles are tender, 3 to 5 minutes.

3. Return the turkey mixture to the pan and stir to combine. Serve garnished with the reserved 2 Tbsp scallions and cucumber (if using).

22

From American Heart Association

Edamame and Penne Salad with Feta Ingredients 4 oz dried multigrain penne 2 C frozen shelled edamame (green soybeans), thawed ½ 15-oz can no-salt-added black beans, rinsed and drained ½ C chopped green onions 2 Tbsp snipped fresh parsley 1 Tbsp grated lemon zest 2 Tbsp fresh lemon juice 1 Tbsp olive oil (extra-virgin preferred) 2 medium garlic cloves, minced 1 ½ to 2 tsp finely chopped fresh rosemary or ½ tsp dried rosemary, crushed ¼ tsp salt 3 oz low-fat feta cheese, crumbled Directions 1. Prepare the pasta using the package directions, omitting the salt and oil.

Drain in a colander. Run the pasta under cold water for about 20 seconds to stop the cooking process. Drain well in a colander.

2. Meanwhile, in a medium bowl, stir together the remaining ingredients except the feta. Using a rubber scraper, fold the pasta and feta into the mixture.

24

American Diabetes Association 2004 Healthy calendar diabetic cooking book

by Lara Rondinelli RD, CDE & Chef Jennifer Bucko.

Spicy Sweet Potato Fries Ingredients 2 large potatoes, peeled and cut into 2-inch wedges 1 Tbsp olive oil ½ tsp cayenne pepper 1 tsp cumin 1 tsp chili powder 1 tsp garlic salt ½ tsp salt (optional) Directions 1. Preheat oven to 400 degrees.

2. Place potato wedges in a bowl, add oil and toss to coat.

3. In a small bowl, combine remaining ingredients.

4. Sprinkle spice mixture over potatoes and toss to coat.

5. Place on a baking sheet for 30 minutes or until the potatoes are soft.

26

Recipe provided by Allrecipes.com. All rights reserved. Copyright 2003 Allrecipes.com.

Balsamic Bruschetta Ingredients 8 roma (plum) tomatoes, diced 1 3 C chopped fresh basil ½ C shredded Parmesan cheese 2 cloves garlic, minced 1 Tbsp balsamic vinegar 1 tsp oil ¼ tsp kosher salt ⅛ tsp of freshly ground black pepper 1 loaf French bread, sliced and toasted Directions 1. In a bowl, toss together tomatoes, basil, Parmesan cheese and garlic.

2. Mix in balsamic vinegar, olive oil, kosher salt and pepper. Refrigerate for one to two hours.

3. Serve on toasted bread slices.

28

Recipe provided by Prevention magazine.

Pasta Toss Ingredients: 1 C orzo pasta 1 3 C chopped onion 1 clove of garlic, minced 2 Tbsp olive oil 6 C baby spinach 1 3 C chopped black olives ½ tsp salt ¼ tsp black pepper 1½ C halved grape tomatoes 2 tsp lemon juice ¼ C soft goat cheese Directions: 1. Boil orzo. Saute the onions and garlic in frying pan over medium-low heat until softened.

2. Add spinach and olives and turn with tongs until spinach is just wilted—about 1 minute.

3. Add salt and pepper.

4. Drain orzo and add spinach to mixture with tomatoes and lemon juice.

5. Toss and season to taste with salt and pepper.

6. Serve with small dollops of goat cheese on top.

30

Portobello Bowl Ingredients 6 4-inch diameter fresh portobello mushrooms 2 medium yellow or red tomatoes 3 Tbsp olive oil freshly ground black pepper and salt 6 oz dried spinach fettuccine or spaghetti ¼ C olive oil

2 Tbsp lemon juice 1 tsp snipped fresh oregano ½ tsp salt ½ tsp freshly ground black pepper 2 Tbsp snipped fresh oregano or ¼ C snipped fresh basil

Directions 1. Using a spoon, gently scrape gills out of the bottom of the mushroom caps. Cut tomatoes in half; remove seeds and stem.

2. Brush all sides of tomatoes with the 3 Tbsp olive oil. Sprinkle the mushrooms and tomatoes lightly with salt and pepper.

3. Grill mushroom caps and tomoato halves for 6 to 8 minutes, turning once halfway through. Cook pasta according to package directions.

4. For dressing, coarsley chop grilled tomatoes, the ¼ C olive oil, lemon juice, the 1 tsp oregano, ½ tsp salt and ½ tsp pepper. Cover and blend until smooth. Drizzle pasta with 2 Tbsp of the dressing and keep warm.

5. To serve, place mushroom caps on serving plates. Divide pasta among mushrooms. Drizzle with remaining dressing. Sprinkle with additional snipped fresh herbs.

32

Recipe from Stay Young at Heart, a publication of the National Institutes of Health.

Apricot-Orange Bread Ingredients 1 (6-oz) package of dried apricots, cut into small pieces 2 C water 2 Tbsp margarine 1 C sugar 1 egg, slightly beaten 1 Tbsp freshly grated orange peel

3½ C sifted all-purpose flour ½ C non-fat dry milk powder 2 tsp baking powder 1 tsp baking soda 1 tsp salt ½ C orange juice ½ C chopped pecans

Directions 1. Preheat oven to 350 degrees. Lightly oil two 9-by-5-inch loaf pans.

2. Cook apricots in water in a covered medium-size saucepan for 10-15 minutes or until tender but not mushy. Drain; reserve ¾ C liquid. Set apricots aside to cool.

3. Cream together margarine and sugar. By hand, beat in egg and orange peel.

4. Sift together flour, dry milk, baking powder, soda and salt. Add to creamed mixture alternately with reserved apricot liquid and orange juice.

5. Stir apricot pieces and pecans into batter.

6. Pour batter into prepared pans.

7. Bake for 40-45 minutes or until bread springs back when lightly touched in center.

8. Cool 5 minutes in pan. Remove from pan and completely cool on wire rack before slicing.

34

From American Heart Association

Spring Greens with Salmon and Apricot-Ginger Vinaigrette Ingredients Apricot-Ginger Vinaigrette ¼ C all-fruit apricot spread C fresh orange juice 2 Tbsp white wine vinegar 1 Tbsp sugar 2 tsp grated peeled gingerroot ⅛ tsp crushed red pepper flakes ⅛ tsp salt

Salad 4 C mixed salad greens (spring mix preferred), torn into bite-size pieces 2 C baby spinach leaves 1 C shredded red cabbage 1 C fresh or frozen snow peas, thawed if frozen, trimmed and halved diagonally 1 7.1-oz vacuum-sealed pouch pink salmon

Instructions In a food processor or blender, process the vinaigrette ingredients until smooth.

Put the salad ingredients, except the salmon, on a serving platter. Pour the dressing over the salad. Toss gently. Crumble the salmon on top. Serve immediately for peak flavors and texture.

36

This recipe is provided from Health.com

Applesauce Pancakes Ingredients 1 C all-purpose flour 1 tsp baking soda ⅛ tsp salt 2 Tbsp toasted wheat germ 1 C nonfat buttermilk ¼ C unsweetened applesauce 2 tsp vegetable oil 1 large egg, lightly beaten Cooking spray Sugar-free maple syrup (optional) Fresh fruit slices (optional) Directions 1. Combine first four ingredients in a medium bowl; make a well in center of mixture.

2. Combine buttermilk and next three ingredients.

3. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.

4. Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat.

38

From Keep the Beat: Heart Healthy Recipes from the National Heart, Lung and Blood Institute.

Garden Potato Salad Ingredients 6 (about 3 lbs) large potatoes, boiled in jackets, peeled, cut into 4-inch cubes 1 C celery, chopped ½ C green onion, sliced 2 Tbsp parsley, chopped 1 C low-fat cottage cheese ¾ C skim milk 3 Tbsp lemon juice 2 Tbsp cider vinegar ½ tsp celery seed ½ tsp dill weed ½ tsp dry mustard ½ tsp white pepper Directions 1. In a large bowl, place potatoes, celery, green onion and parsley.

2. Meanwhile, in blender or food processor, blend cottage cheese, milk, lemon juice, vinegar, celery seed, dill weed, dry mustard and white pepper until smooth. Chill for one hour.

3. Pour chilled cottage cheese mixture over vegetables and mix well. Chill for at least 30 minutes before serving.

40

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