quick beef casserole Prep time:

Cook time:
10 minutes
45 minutes
lean beef, vegetables, and rice are tossed together in this quick and easy casserole
½ lb lean ground beef 1 In a sauté pan, brown the ground beef.
1C onion, chopped 2 Drain off the extra fat by tilting the sauté pan over a
1C celery, rinsed and chopped disposable cup in the sink to collect the fat. Use the
1C green bell pepper, rinsed, lid to shield the meat from falling out. After the fat
seeded, and cubed has turned solid, discard the cup in the trash.
3½ C tomatoes, rinsed and diced 3 Add the rest of the ingredients to the sauté pan, and
¼ tsp salt mix well.
½ tsp ground black pepper 4 Cover sauté pan with lid, and cook over medium
¼ tsp paprika heat until boiling.
1C frozen peas 5 Reduce to low heat and simmer for 35 minutes.
2 small carrots, rinsed, peeled, Serve hot.
and diced
1C uncooked rice
1½ C water

Tip: To save time, use no-salt-added canned tomatoes and frozen chopped peppers and carrots.

yield: each serving provides:

8 servings calories 201 total fiber 3g
serving size: total fat 5g protein 9g
1½ C casserole saturated fat 2g carbohydrates 31 g
cholesterol 16 mg potassium 449 mg
sodium 164 mg

16 deliciously healthy dinners

 • moroccan chicken stew
with couscous
• thai-style chicken curry
• sweet-and-sour chicken
• chicken quesadillas with
red and green salsa
• chicken and mushroom

poultry
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 Prep time:
Cook time:
15 minutes
30 minutes

couscous
spice it up with this traditional dish from northern Africa
1 Tbsp olive oil 1 Heat olive oil in a large sauté pan. Add chicken legs,
1 lb skinless chicken legs, split and brown on all sides, about 2–3 minutes per side.
(about 4 whole legs) Remove chicken from pan and put on a plate with a
cover to hold warm.
1 Tbsp Moroccan spice blend*
1C carrots, rinsed, peeled, and 2 Add spice blend to sauté pan and toast gently.
diced 3 Add carrots and onion to sauté pan, and cook for
1C onion, diced about 3–4 minutes or until the onions have turned
¼C lemon juice clear, but not brown.
2C low-sodium chicken broth 4 Add lemon juice, chicken broth, and olives to sauté
½C ripe black olives, sliced pan, and bring to a boil over high heat. Add chicken
¼ tsp salt legs, and return to a boil. Cover and gently simmer
1 Tbsp chili sauce (optional)
for about 10–15 minutes (to a minimum internal
temperature of 165 °F).
For couscous: continued on page 19
1C low-sodium chicken broth
1C couscous (try whole-wheat
couscous)
1 Tbsp fresh mint, rinsed, dried, and
shredded thin (or 1 tsp dried)

18 deliciously healthy dinners

moroccan chicken stew with couscous (continued)

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

main dishes
10 minutes.
6 Fluff couscous with a fork, and gently mix in the
mint.
7 When chicken is cooked, add salt. Serve two chicken

poultry
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.

yield: each serving provides:

4 servings calories 333 total fiber 6g
serving size: total fat 12 g protein 24 g
2 chicken legs, ½ C couscous, saturated fat 2g carbohydrates 36 g
½ C sauce cholesterol 51 mg potassium 478 mg
sodium 415 mg

deliciously healthy dinners 19

thai-style chicken curry Prep time:
Cook time:
20 minutes
25 minutes
classic Thai flavors blend together beautifully in this delicious curry; add more green curry
paste for a spicy kick
For sauce: 1 Thaw frozen vegetables in the microwave (or
1 Tbsp peanut oil or vegetable oil place entire bag in a bowl of hot water for about
1 Tbsp ginger, minced (or a 1-inch 10 minutes). Set aside until step 7.
piece, crushed) 2 For sauce, heat oil in a small saucepan on medium
½ Tbsp garlic, minced (about 1 clove) heat. Add ginger, garlic, scallions, and lemongrass,
¼C scallions (green onions), rinsed and cook gently until tender, but not brown,
and chopped about 2–3 minutes.
1 Tbsp lemongrass, minced (or the zest 3 Add curry paste, and cook for an additional
from 1 lemon: Use a peeler to 2–3 minutes.
grate a thin layer of skin off a
lemon) 4 Add coconut milk, honey, soy sauce, and fish sauce,
and bring to a boil over high heat.
1 Tbsp Thai green curry paste
½C light coconut milk (or use a 5 In a bowl, mix cornstarch with chicken broth. Add
spoon to discard visible layer of mixture to the saucepan, and return to a boil while
fat off the top of an unshaken stirring constantly.
can of regular coconut milk;
continued on page 21
then, measure ½ C for recipe)
1 tsp honey
1 tsp lite soy sauce
1 tsp fish sauce
1 Tbsp cornstarch
½C low-sodium chicken broth

For chicken and vegetables:

1 bag (12 oz) frozen vegetable stir-fry
12 oz boneless, skinless chicken
breast, cut into thin strips

20 deliciously healthy dinners

thai-style chicken curry (continued)

6 Lower heat to a simmer, and add chicken strips.

Simmer gently for 5–8 minutes.
7 Add thawed vegetables, and continue to cook

main dishes
gently with lid on until the vegetables are heated
through, an additional 2–3 minutes.
8 Divide into four even portions, each about 3 ounces
chicken breast and 1 cup vegetables, and serve.

poultry
Tip: Delicious served over rice or Asian-style noodles (soba or udon).

yield: each serving provides:

4 servings calories 207 total fiber 3g
serving size: total fat 7g protein 23 g
3 oz chicken, 1 C vegetables saturated fat 3g carbohydrates 14 g
cholesterol 50 mg potassium 406 mg
sodium 249 mg

deliciously healthy dinners 21

sweet-and-sour chicken Prep time:
Cook time:
15 minutes
15 minutes
sweet and sour flavors make a winning combination in this healthier version of a popular Chinese dish
1 bag (12 oz) frozen vegetable stir-fry 1 Thaw frozen vegetables in the microwave (or
1 Tbsp peanut oil or vegetable oil place entire bag in a bowl of hot water for about
10 minutes). Set aside until step 6.
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves) 2 Heat oil in a large wok or sauté pan on medium heat.
1 Tbsp fresh scallions (green onions), Add ginger, garlic, and scallions, and stir fry until
minced cooked, but not brown, about 2–3 minutes.
2 Tbsp rice vinegar 3 Add the rice vinegar, chili sauce, and brown sugar to
1 Tbsp Asian hot chili sauce the pan, and bring to a simmer.
2 Tbsp brown sugar 4 In a bowl, mix cornstarch with chicken broth, and
1 Tbsp cornstarch add to the pan. Bring to a boil over high heat,
1C low-sodium chicken broth stirring constantly. Lower temperature to a gentle
simmer.
12 oz boneless, skinless chicken
breast, cut into thin strips 5 Add chicken, and stir continually for 5–8 minutes.
1 Tbsp lite soy sauce 6 Add vegetables, and mix gently. Simmer with lid on
to reheat, about 2 minutes.
7 Add soy sauce, and mix gently.
8 Divide into four even portions, and serve.

Tip: Try serving with a side of steamed rice.

yield: each serving provides:

4 servings calories 221 total fiber 3g
serving size: total fat 6g protein 23 g
3 oz chicken, 1 C vegetables saturated fat 1g carbohydrates 21 g
cholesterol 51 mg potassium 460 mg
sodium 287 mg

22 deliciously healthy dinners

chicken quesadillas with Prep time:
Cook time:
30 minutes
10 minutes

red and green salsa

this delicious finger food can be served as an appetizer or main-dish meal
For salsa: 1 Preheat oven broiler on high temperature, with the
4 medium tomatoes, rinsed and rack 3 inches from heat source.
diced (about 2 C) 2 For salsa, combine all ingredients and toss well. Chill
½C red onion, diced in refrigerator for at least 15 minutes. (Salsa can be

main dishes
1 medium Jalapeno chili pepper, made up to 1 day in advance and refrigerated.)
rinsed and split lengthwise—
remove seeds and white 3 Cut chicken into thin strips, and place them on a
membrane, and mince (about baking sheet coated with cooking spray. Broil for
8–10 minutes.

poultry
2 Tbsp); for less spice, use a
green bell pepper 4 To assemble the quesadillas, place four whole-wheat
2 Tbsp lime juice (or about 4 limes) tortillas on the countertop or table. Top each with
2 Tbsp fresh cilantro, rinsed, dried, and one-quarter of the sliced cooked chicken, salt, chili
chopped (or substitute 2 tsp sauce, cheese, and pine nuts (optional).
dried coriander)
1 tsp ground cumin
5 Fold tortillas in half to close, and carefully transfer
each to a baking sheet lined with parchment or wax
For quesadillas: paper.
12 oz boneless, skinless chicken 6 Bake quesadillas at 350 ºF for 5–10 minutes or until
breast, cut into thin strips the cheese is melted.
4 (10-inch) whole-wheat tortillas
7 Serve one quesadilla with ½ cup salsa on the side.
¼ tsp salt
½ tsp chili sauce
2 oz pepper jack cheese, shredded
(about ½ C)
1 Tbsp pine nuts, toasted (optional)
Cooking spray Tip: Delicious with a side of fresh grilled corn-on-the-cob.

yield: each serving provides:

4 servings calories 339 total fiber 4g
serving size: total fat 11 g protein 26 g
1 quesadilla, ½ C salsa saturated fat 3g carbohydrates 32 g
cholesterol 62 mg potassium 454 mg
sodium 453 mg

deliciously healthy dinners 23