Instant whole-grain cornmeal stirred with shredded Parmesan and pesto, set firm in a pie pan, then baked and cut into eight wedges. About 10 minutes of prep and 162 calories a wedge, from the NHLBI.
Section archive
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Recipes & Dining
Healthy recipes, cooking advice and dining, including recipes from the American Institute for Cancer Research.
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Lunch/Brunch
Tuna and Avocado Cobb Salad
Arrange red leaf lettuce with roasted corn, shredded carrot, tomato, avocado, green peas and canned albacore tuna, then dress with lemon, lime, honey, parsley and olive oil. Four servings at 224 calories each. From NHLBI's Keep the Beat.
Vegetarian Main Dish
Edamame Stew
A freezer-friendly stew of edamame, tomatoes, zucchini, corn and onion seasoned with cumin, cayenne and allspice: 20 minutes prep, 20 minutes cooking, four two-cup servings at 285 calories and 14 grams of fiber each.
Snacks
Grapesicles
Thread green and red seedless grapes onto six-inch wooden skewers and freeze for 30 minutes. Four servings at 83 calories. NHLBI warns that the skewers are sharp and that grapes should be halved for children under 3 to prevent choking.
Lunch/Brunch
Red, White, and Green Grilled Cheese
An NHLBI Keep the Beat recipe: whole-wheat grilled cheese baked rather than fried, layered with tomato, part-skim mozzarella and a saute of spinach, onion and garlic. Four sandwiches at 254 calories, 17 g protein and 6 g fiber.
Grain Side Dish
Orange Couscous With Almonds, Raisins, and Mint
An NHLBI Keep the Beat side dish: whole-wheat couscous steamed in chicken broth with raisins, then tossed with mint, toasted almonds and orange zest. Four servings at 141 calories and 4 g fiber; the recipe suggests older children can make it themselves.
Vegetable Side Dish
Broccoli and Cheese
A side dish from the NHLBI's Deliciously Healthy Family Meals: broccoli florets under a sauce of fat-free evaporated milk, cornstarch and cheddar, finished with whole-wheat croutons. Fifteen minutes of prep and 15 of cooking, four servings at 162 calories each.
Vegetarian Main Dish
Corn and Black Bean Burritos
Scallions, celery and corn simmer briefly, then mix with avocado, cilantro, black beans, reduced-fat cheddar and salsa before being wrapped in warmed whole-wheat tortillas and baked five minutes. Makes 12 burritos at 189 calories and 257 mg sodium each.
Pasta Main Dish
Healthy Eating Recipes: Cold Fusilli Pasta With Summer Vegetables
Cold whole-wheat fusilli tossed with cherry tomatoes, green pepper, red onion, shredded zucchini, chickpeas and basil in olive oil and balsamic vinegar, topped with shredded parmesan. Four servings at 418 calories and 13 grams of fiber each.
Pork Main Dish
Pork Chops in Warm Cherry Sauce
An NHLBI Keep the Beat recipe: bone-in pork chops browned, then simmered with onion, red wine, tarragon and dried cherries until cooked through. Four servings at 374 calories, 7 g fat and 34 g protein.
Seafood Main Dish
Baked Salmon Dijon
An NHLBI Keep the Beat recipe: salmon fillets baked at 400 degrees for about 20 minutes under a sauce of fat-free sour cream, dill, scallions, Dijon mustard and lemon juice. Six servings at 196 calories and 27 g protein each.
Poultry Main Dish
Baked Eggrolls
A recipe for chicken, cabbage and carrot eggrolls wrapped in phyllo dough and baked rather than fried: 20 minutes prep, 20 minutes cooking, four servings of two eggrolls at 324 calories each.
Beef Main Dish
Healthy Eating Recipes: Cocoa-Spiced Beef Tenderloin With Pineapple Salsa
A beef tenderloin roast rubbed with cocoa, cinnamon, coriander, allspice and chili powder, served with a salsa of diced pineapple, red onion, cilantro and lemon juice. Four servings run 215 calories each, from the NHLBI's Deliciously Healthy Dinners.
Cooking
Healthy Recipes: Spinach Salad with Grilled Chicken with Three Citrus Dressing
Chicken strips marinate in orange, lime and lemon juice with cumin and honey mustard, then go over spinach with mandarin sections. Citrus juice replaces some of the oil, and the piece notes citrus flavonoids may inhibit inflammation and tumor growth.
Cooking
Lime Salmon with Coconut Sauce and Veggies
A recipe for baked lime-marinated salmon served with sauteed onion, celery and garlic in a coconut milk and tomato sauce, with rice or noodles on the side.
Cooking
Curry Chicken Poppadums
A home cook improvises tacos on fried poppadums, the Indian lentil-and-rice-flour crisps, filling them with curry-coated shredded roast chicken, parsley, onion, tomato, Greek yogurt, paprika and lime. The ingredients made six and fed three.
Chef Erin's Recipes
Roasted Root Vegetables
Sweet potato, russet potato, butternut squash, turnip and parsnips are peeled, cut into wedges, tossed with olive oil, garlic, salt and pepper, then roasted at 375 degrees for about an hour. Serves five at 190 calories per portion.
Chef Erin's Recipes
Mock Mashed Potatoes
Cauliflower simmers in 1% milk with butter, garlic and a chicken bouillon cube, then blends with Parmesan into a creamy mash. Each of two servings runs 148 calories, against 237 for a cup of ordinary mashed potato. Doubling the milk turns it into soup.
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