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 via a Culinary Institute of America-trained chef/instructor and father of 2. We even proven the recipes with mom and dad and school-aged youngsters to ensure they beloved them. The cookbook additionally offers suggestions for related to young children in meal instruction. The appendix is loaded with details on meal making plans, cooking, and meals for households and kids.
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Extra resources for Deliciously healthy family meals
Add spaghetti and parmesan cheese. Toss until the pasta is hot and well mixed, and serve. Note: Substitute cooking spray for olive oil and save calories and fat. If you don’t have leftover cooked vegetables, see basic cooking instructions in appendix D (page 103). prep time: 5 minutes yield: 4 servings cook time: 20 minutes serving size: 2 C pasta and vegetables each serving provides: calories 319 total fat 6g saturated fat 2g cholesterol 4 mg sodium 167 mg total fiber 12 g protein 13 g carbohydrates potassium vitamin A vitamin C calcium iron 59 g 596 mg 140% 160% 15% 20% Percent Daily Values are based on a 2,000 calorie diet.
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.
5. Arrange three tomato slices on each of four salad plates. Combine vinegar, oil, and basil in a bowl, and mix well. Add watermelon, and gently toss to coat evenly. Spoon watermelon over the tomatoes. Top with salt and pepper, and serve. Substitute three cherry or grape tomatoes and three chunks of watermelon threaded onto a wooden skewer (eight skewers needed). Serving: two skewers. prep time: 20 minutes yield: 4 servings cook time: none serving size: 3 tomato slices, 1 C watermelon (or 2 skewers) each serving provides: calories 96 total fat 4g saturated fat 1g cholesterol 0 mg sodium 127 mg total fiber 2g protein 2g carbohydrates potassium vitamin A vitamin C calcium iron vegetable side dishes Children can help mix the salad or thread the skewers.