Download Deliciously healthy family meals by US Department Health and Human Services, National Institutes PDF

By US Department Health and Human Services, National Institutes of Health, Blood and Lun National Heart

Complete colour, illustarated booklet. The cookbook showcases new dishes that have been created specifically for the NHLBI through a Culinary Institute of America-trained chef/instructor and father of 2. We even demonstrated the recipes with mom and dad and school-aged youngsters to ensure they beloved them. The cookbook additionally offers tips for concerning little ones in meal guidance. The appendix is loaded with info on meal making plans, cooking, and meals for households and kids.

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Each serving provides: calories 254 total fat 8g saturated fat 4g cholesterol 18 mg sodium 468 mg total fiber 6g protein 17 g carbohydrates potassium vitamin A vitamin C calcium iron 29 g 364 mg 130% 6% 35% 15% Percent Daily Values are based on a 2,000 calorie diet. deliciously healthy family meals 33 lunch/brunch Y EAT LTH W prep time: 15 minutes LASSICS 1. Preheat oven to 400 ºF. Place a large baking sheet in the oven to preheat for about 10 minutes. 2. Heat garlic with cooking spray in a medium sauté pan over medium heat.

1 small Jalapeno chili pepper, rinsed and split lengthwise—remove seeds and white membrane, and mince (about 1 Tbsp); for less 2. spice, use green bell pepper 1 Tbsp garlic, minced (about 2–3 cloves) 3 Tbsp brown sugar or honey ½C water ½ Tbsp fish sauce 2 Tbsp lime juice (or about 2 limes) For chicken: 1 Tbsp peanut oil or vegetable oil 1 Tbsp ginger, minced 1 Tbsp garlic, minced (about 2–3 cloves) 12 oz boneless, skinless chicken breast, cut into thin strips 1 Tbsp lite soy sauce 1 Tbsp sesame oil (optional) 1 Tbsp sesame seeds (optional) For wrap: 1 (small) head red leaf lettuce, rinsed, dried, and separated into single leaves large enough to create wrap 8 fresh basil leaves, whole, rinsed and dried 2C bok choy or Asian cabbage, rinsed and shredded 16 deliciously healthy family meals To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat.

Children can help measure the dry pasta and mix ingredients together. prep time: 5 minutes yield: 4 servings cook time: 20 minutes serving size: 2 C pasta and vegetables each serving provides: calories 329 total fat 6g saturated fat 1g cholesterol 0 mg sodium 127 mg total fiber 9g protein 13 g carbohydrates potassium vitamin A vitamin C calcium iron 59 g 331 mg 220% 25% 6% 10% Percent Daily Values are based on a 2,000 calorie diet. deliciously healthy family meals 23 pasta dishes dry whole-wheat bowtie pasta (farfalle) (8 oz) 1 Tbsp olive oil 1 tsp garlic, minced (about 1 clove) 1 bag (16 oz) frozen peas and carrots 2C low-sodium chicken broth 2 Tbsp cornstarch 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) 1 medium lemon, rinsed, for 1 tsp zest (use a grater to take a thin layer of skin off the lemon) ¼ tsp ground black pepper C ALTHIE R turkey and beef meatballs with whole-wheat spaghetti HE LASSICS easy and delicious—try serving with Parmesan Green Beans (on page 52) 8 oz 2 C dry whole-wheat spaghetti Super Quick Chunky Tomato Sauce (see recipe on page 54) 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried) 4 tsp grated parmesan cheese For beef meatballs: 6 oz 93 percent lean ground beef ¼ C whole-wheat breadcrumbs 2 Tbsp fat-free evaporated milk 1 Tbsp grated parmesan cheese ½ Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried) ½ Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) prep time: 20 minutes (25 minutes with homemade sauce) cook time: 20 minutes (35 minutes with homemade sauce) yield: 4 servings serving size: 4 meatballs, ¾ C pasta, ½ C sauce, 1 tsp cheese, pinch of basil Older children can help make the meatballs.

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