KEEP THE BEAT
Heart Healthy Recipes from the National Heart, Lung,
and Blood Institute
The recipes in this collection grew out of research and education
projects supported by the National Heart, Lung, and Blood Institute. The
studies and projects dealt with ways to help Americans keep their hearts strong
by reducing their intake of calories, fat, especially saturated fat,
cholesterol, and sodium. They include the Dietary Approaches to Stop
Hypertensionor "DASH"clinical study and the popular Stay Young at
Heart nutrition education program. Now, you can use the results of these
efforts to improve your heart health.
TABLE OF CONTENTS
RECIPES
HERE'S SOME TERRIFIC NEWS!
What's good for your heart is great for your taste buds. As the
recipes in this special collection will show, you don't have to lose flavor to
gain health.
Cooking up heart health requires no secret ingredients. It simply means
making dishes that are lower in saturated fat, cholesterol, and total fat, and
reduced in sodium. And, as an extra plus, these dishes have fewer calories than
those higher in fat. It means enjoying "Crispy Oven-Fried Chicken," "Red Hot
Fusilli," "Stir-Fried Beef and Potatoes," "Apricot-Orange Bread," "Crunchy
Pumpkin Pie," and a "Summer Breezes Smoothie."
The recipe collection was developed by the National
Heart, Lung, and Blood Institute (NHLBI) to help Americans keep their heartbeat
strong. It includes dishes from a variety of ethnic cuisines to suit virtually
every taste.
The dishes will even tempt children. That's important because good
eating habits need to start early. So, cook up some "Delicious Oven French
Fries" and teach your kids how good good health can taste. Chances are, they'll
want another lesson.
Besides recipes, the collection also offers information on special
topics, such as how diet affects key factors involved in heart health, how to
use the Nutrition Facts Label, how to make healthier meals out of those old
family favorites, why fiber matters, and how to reduce salt and sodium in
dishes. Check the table of contents for a listing of these topics.
You'll also find a list of certain nutrients for each recipe. This list
tells you how much the dish has of nutrients important to health so you can
keep track of your daily intakes. Follow this link for tips
on how to use this information as part of your overall eating plan. One such
healthy eating plan, which comes from the Dietary Guidelines for
Americans, is outlined in the following
section.
If this collection sharpens your appetite to learn more about healthy
eating or other heart-related topics, try another course. Here's how:
- Write to the NHLBI Health Information Center P.O. Box 30105
Bethesda , MD 20824-0105
Phone: (301) 592-8573
TTY: (240) 629-3255
Fax: (301) 592-8563
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Or, try these special NHLBI Web pages:
Make a start today—and keep your heart as healthy as your
appetite.
Eating for Heart
Health—How Nutrition Affects Three Key Risk Factors
What you eat can help keep your heart
beating strong—or lead to overweight, high blood pressure, and high blood
cholesterol, three key factors that increase the risk of developing heart
disease. (Follow this link for more on risk factors
and heart disease.)
Here's a brief look at why these three risk factors are so
important:
1. Overweight and Obesity
Overweight and obesity pose major health risks. First, they increase
the risk of heart disease. Second, they make you more likely to develop other
factors that also increase that risk. For instance, overweight and obesity
increase your chance of developing high blood pressure and high blood
cholesterol (see following sections), and diabetes—all major risk factors
for heart disease.
So it's important to stay at a healthy weight. There's no gimmick to
achieving this goal. The amount of calories you take in through your diet
should not exceed the amount you expend through body metabolism and physical
activities. If you eat more calories than you use up, you'll gain weight. But,
even a small decrease in calories eaten can help keep you from gaining
weight.
If you are overweight, losing just 10 percent of your current weight
helps to lower your risk of heart disease. If you can't lose extra weight just
yet, then try not to gain more.
Here are a few tips to help you keep your weight in check:
- Watch out for portion size. It's not just what you eat, but how much
(see section on portion size).
- Choose fewer high-fat foods. These often have more calories than the
same amount of other foods.
- But be careful of "lowfat" foods. They aren't always low in calories.
Sometimes, extra sugars are added to lowfat items, such as desserts. They can
be just as high in calories as regular versions.
- Be physically active—if you are, you've got a good chance of
keeping your calorie equation in balance.
2. High Blood Pressure
Also called hypertension, this condition puts you at risk for heart
disease and stroke. Diet plays a big role in your chance of developing high
blood pressure. Following an eating plan low in saturated fat and cholesterol,
and moderate in total fat is important for heart health generally and may help
prevent or control high blood pressure. A key ingredient of this plan should be
reducing your intake of salt (sodium chloride) and other forms of this plan
should be reducing your intake of salt (sodium chloride) and other forms of
sodium.
Only small amounts of salt occur naturally in foods. Instead, most of
the salt Americans consume is added during food processing, in preparation at
home, or in a restaurant. By cutting back on salt, you'll probably lessen your
taste for it over time.
Try to consume no more than 6 grams (about 1 teaspoon) of table salt a
day. That equals 2.4 grams (2,400 milligrams) of sodium a day. Studies such as
the Dietary Approaches to Stop Hypertension trial, or DASH, show that
persons with or at an increased risk of developing high blood pressure can help
control or prevent the condition by further reducing table salt—to 4
grams ( or 2/3 teaspoon) a day. That equals 1.5 grams (1,500 milligrams) of
sodium a day. Both totals include ALL salt and sodium consumed—that used
in cooking and at the table, as well as in prepared foods.
3. High Blood Cholesterol
Fat and cholesterol in the diet can raise the level of cholesterol in
the blood—and that can lead to atherosclerosis, a type of "hardening of
the arteries." In atherosclerosis, cholesterol, fat, and other substances build
up in artery walls. As the process continues, arteries, including those to the
heart, may narrow, reducing blood flow.
Saturated fat raises blood cholesterol more than anything else in the
diet. Follow this link for more about fat.
Help reduce your fat intake by looking for lowfat or fat free dairy
products and other fat free items—but, again, keep an eye on the
products' calorie content so you don't gain weight.
Some foods can actually help
to lower blood cholesterol. This includes foods with soluble (also called
viscous) fiber. Soluble fiber is found in cereal grains, fruits, vegetables,
and legumes (which include beans, peas, and lentils). Follow
this link for more on fiber.
Other food products also help lower blood cholesterol: These products
contain plant stanols or plant sterols. These include cholesterol-lowering
margarines. Plant stanols and sterols are noted on product food labels.
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Reduce Your Heart
Disease Risk
If you've got a heart, heart disease could be your problem. Heart
disease affects women just as much as it does men. But everyone can take steps
to reduce their chance of developing the disease.
How? By preventing or controlling behaviors and conditions
known to increase its risk. They're called "risk factors," and there are two
types—those you can change and those you can't. Luckily, most of them can
be changed. These are smoking, high blood pressure, high blood cholesterol,
overweight/obesity, physical inactivity, and diabetes.
Those you can't alter are your age (45 or older for men; 55 or
older for women) and having a family history of early heart disease (a father
or brother diagnosed before age 55, or a mother or sister diagnosed before age
65).
Start now to improve your heart-health profile. For instance,
following a heart healthy eating plan helps prevent or control high blood
pressure, high blood cholesterol, overweight, and diabetes. Here are some other
steps you can take to help protect your heart health:
- Stop smoking. If you can't quit the first
time, keep trying.
- Lower high blood pressure. Have your blood
pressure checked regularly (once every 2 years if it is normal, more often if
it is not). Also, maintain a healthy weight and limit your intake of alcoholic
beverages—to one drink a day for women and two for men.
- Reduce high blood cholesterol. Maintain a
healthy weight and get your cholesterol level checked once every 5 years (more
often, if needed). The test measures the level of cholesterol circulating in
the bloodstream.
- Aim for a healthy weight. To lose weight and
keep it off, adopt a lifestyle that combines sensible eating with regular
physical activity.
- Be physically active. Do at least 30 minutes
of a moderate-intensity physical activity, such as brisk walking, on most and
preferably all days of the week.
- Prevent or manage diabetes. The steps that
lower your risk of heart disease also reduce your chance of developing
diabetes. If you already have diabetes, be sure to manage it.
|
Planning a Nutritious Day
Eating well means enjoying a variety of food—and so does eating
to stay well. Variety matters because no food has all the nutrients and
other substances needed by your heart—and the rest of your body. So
be sure to follow a well-balanced eating plan.
The nutrient list that accompanies the recipes in this collection can
help you keep your diet in balance. The list gives nutrients vital for good
heart health. Use the list to aim for the recommended daily total intakes of
those nutrients.
The recommended daily intakes for healthy adults are given below.
Your needs may differ from these if you are overweight or have heart disease,
high blood pressure, high cholesterol, diabetes, or another condition. If
you do, check with your doctor or a dietitian to find out what intakes are best
for you.
Daily calorie and nutrient intakes:
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- Calories. . . . . . . . . . . . . . . . . .
Consume enough to stay at a healthy weight
|
A calorie is a unit of energy, not a nutrient. The amount that's best
for you depends largely on your height and weight. You'll also need to consider
whether or not you have to lose pounds. Other factors that affect your calorie
needs include how physically active you are and your age. Physical activity
helps burn calories, while middle-aged and older adults tend to need fewer
calories than younger persons.
Typical daily intakes are:
1,600 calories—For young children (ages 2-6), women, and some
older adults
2,200 calories—For older children, teenage girls, active
women, and most men
2,800 calories—For teenage boys and active
men
- Total fat. . . . . . . . . . . . . . . . . . .
No more than 30 percent of daily calories
- Saturated fat. . . . . . . . . . . . . . .
Less than 10 percent of daily calories
- Cholesterol. . . . . . . . . . . . . . . .
.Less than 300 milligrams per day
- Fiber. . . . . . . . . . . . . . . . . . . . .
.2530 grams per day
- Protein. . . . . . . . . . . . . . . . . . .
.1035 percent of daily calories
- Carbohydrates. . . . . . . . . . . . .
.4565 percent of daily calories
- Sodium. . . . . . . . . . . . . . . . . . . .
No more than 2,400 milligrams per day
|
To calculate percent of daily calories, it's important to know that
protein and carbohydrate have 4 calories per gram, while fat has 9 calories per
gram. So, for example, if you eat 2,000 calories a day, your daily total
intakes should be: no more than 67 grams of total fat, 22 grams or less of
saturated fat, and 225325 grams of carbohydrates. For the other
nutrients, have no more than the maximums listed above.
Figuring Your Fat gives some daily totals for
saturated fat and total fat.
However, try to remember that the goal is to build a nutritious pattern
from nutritious meals. Not every dish needs to be low in fat or calories. Keep
your sights set on an overall healthy pattern.
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Don't Ignore Portion
Size
When it comes to heart health, size matters. It's very easy to
"eat with your eyes" and misjudge what equals a portion. That makes it just as
easy to pile on unwanted pounds. So be sure you eat a sensible portion size.
The recipes in this collection are designed to give you a satisfying
portion.
Take advantage of two other good sources of information
about portion size:
- Nutrition and Your Health: Dietary Guidelines for
Americans—See "A Pyramid of Healthy Foods,".
The section gives the portion sizes used in this healthy eating plan.
- Nutrition Facts Label—tells how
to read these labels, which give calorie and nutrient contents per serving.
Products often are sold as single portions but actually contain more than one
serving. For instance, a small bag of pretzels may be sold as one portion but
contain two servings. Be especially careful of portion size when choosing
high-calorie items.
|
Let the Nutrition Facts Label Guide You to Healthy Choices
Shopping for the right food item can be dizzying. Shelves are packed
with different brands, some with special health claims.
There's a surefire way to pick out the best item: Read
its Nutrition Facts Label. This label gives you x-ray eyes. It tells you
nutritional value and number of servings in an item.
The label has another asset too—the Percent Daily Value listing.
This tells you how much each serving of the item supplies of the day's
recommended intake for total fat, saturated fat, cholesterol, sodium, total
carbohydrate, dietary fiber, vitamins A and C, calcium, and iron. Not bad.
Use the Nutrition Facts Label to compare foods. As a guide, if you want
to consume more of a nutrient (such as fiber), try to choose foods with a
higher Percent Daily Value; to consume less of a nutrient (such as saturated
fat, cholesterol, or sodium), choose foods with a lower Percent Daily Value.
Try the "5–20" guide—an easy way to use the Percent Daily Value to
compare the nutrients in similar foods. So, for nutrients you want to get less
of, look for a Percent Daily Value of 5 or less; for nutrients you want to have
more of, look for a Percent Daily Value of 20 or more.
Also get in the habit of checking an item's ingredient list. It will
tell you what's in the foodincluding any added nutrients, fats, or
sugars. Ingredients are listed in descending order of amount by weight.
See the Box below for information on how to decipher the special content
claims on food labels.
Learn the Label Language
One of the best ways to find heart healthy products is to check food
labels. Here are some terms to look for when choosing low-sodium, lowfat, and
low-calorie items:
Phrase For Sodium |
What It Means |
Sodium free or salt
free |
Less than 5 milligrams per serving |
Very low
sodium |
35 milligrams or less per serving |
Low sodium
|
140 milligrams or less per serving |
Low sodium
meal |
140 milligrams or less per 3 1/2 ounces
(100 grams) |
Reduced or less
sodium |
At least 25 percent less sodium than the
regular version |
Light in
sodium |
Half the sodium of the regular version
|
Unsalted or no salt
added |
No salt added to the product during
processing |
Phrase For Fats |
What It Means |
Fat free
|
Less than 0.5 grams per serving |
Low saturated
fat |
1 gram or less per serving |
Lowfat |
3 grams or less per serving |
Reduced fat
|
At least 25 percent less fat than the
regular version |
Light in fat
|
Half the fat of the regular version |
Phrase For Calories |
What It Means |
Calorie free
|
Less than 5 calories per serving |
Low calorie
|
40 calories or less per serving |
Reduced or less
calories |
At least 25 percent fewer calories than
the regular version |
Light or
lite |
Half the fat or a third of the calories
of the regular version |
A Pyramid of Healthy Foods
If you're searching for a healthy overall eating plan, you've come to
the right page. The Federal Government has created a pyramid to good
health—in fact, it's called the "Food Guide Pyramid."
The idea is that the base of the pyramid forms the foundation for good
nutrition and the foods you should eat most often. As you go up the pyramid,
you eat less of the major food groups represented. Putting all the pyramid's
groups together assures you a well-rounded diet. The pyramid's also designed to
encourage you to choose a variety of foods from within the groups.
The Food Guide Pyramid: A Guide to Daily Food Choices
Food Groups and Recommended Servings
- Fats, Oils, and SweetsUse Sparingly
- Milk, Yogurt, & Cheese Group23 Servings
- Vegetable Group35 Servings
- Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group23
Servings
- Fruit Group24 Servings
- Bread, Cereal, Rice, & Pasta Group611 Servings
The pyramid is shown above, along with the recommended daily servings.
More information about the servings appears below.
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What Counts as a Serving?
There's one more piece of vital information you need to follow the
pyramid, and that's what counts as a serving. Here are some examples of one
serving of each of the pyramid's building blocks:
- Bread, Cereal, Rice, and Pasta (Grains
Group)—especially whole grain
1 slice bread
About 1 cup
of ready-to-eat cereal
1/2 cup of cooked cereal, rice, or pasta
- Vegetable Group
1 cup of raw leafy vegetables
1/2 cup of other vegetables—cooked or raw
3/4 cup of vegetable
juice
- Fruit Group
1 medium apple, banana, orange, pear
1/2 cup of chopped, cooked, or canned fruit
3/4 cup of fruit juice
- Milk, Yogurt, and Cheese (Milk Group)—preferably fat
free or lowfat
1 cup of milk or yogurt
1 1/2 ounces of
natural cheese (such as Cheddar)
2 ounces of processed cheese (such as
American)
- Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (Meat and
Beans Group)—preferably lean or lowfat
2–3 ounces of
cooked lean meat, poultry, or fish
1/2 cup of cooked dry beans or 1/2 cup
of tofu—these count as 1 ounce of lean meat
(Note: Dry
beans, peas, and lentils can be counted as servings in either the meat and
beans group or the vegetable group. As a vegetable, 1/2 cup of cooked,
dry beans counts as one serving. As a meat substitute, 1 cup of cooked, dry
beans counts as one serving—2 ounces of meat.)
2 1/2–ounce
soyburger or 1 egg counts as 1 ounce of lean meat
2 tablespoons of peanut
butter or 1/3 cup of nuts counts as 1 ounce of meat
Keeping the "Heart" in Old Family Favorites
Eating heart healthy meals doesn't mean giving up some of those too-rich
favorite family recipes. With a few changes, you can keep the heart and add the
health. Here's how:
General Substitutions
Milk/Cream/Sour
Cream
- Cook with lowfat (1 percent fat) or fat free dry or evaporated milk,
instead of whole milk or cream.
- Instead of sour cream, blend 1 cup lowfat, unsalted cottage cheese
with 1 tablespoon fat free milk and 2 tablespoons lemon juice, or substitute
plain, fat free or lowfat yogurt or sour cream.
Spices/Flavorings
- Use a variety of herbs and spices in place of
salt.
- Use low-sodium bouillon and broths, instead of regular bouillons and
broths.
- Use a small amount of skinless smoked turkey breast, instead of
fatback to lower fat content but keep taste.
- Use skinless chicken thighs, instead of neck bones.
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Oils/Butter
- Use cooking oil spray to lower fat and calories.
- Use a small amount of vegetable oil, instead of lard, butter, or
other fats that are hard at room temperature.
- In general, diet margarines are not well suited for baking. Instead,
to cut saturated fat, use regular soft margarine made with vegetable oil.
- Choose margarine that lists liquid vegetable oil as the first
ingredient on the food label.
Eggs
- In baking or cooking, use 3 egg whites and 1 egg yolk, instead of 2
whole eggs, or 2 egg whites or 1/4 cup of egg substitute, instead of 1 whole
egg.
For Meats and Poultry
- Choose a lean cut of meat and remove any visible
fat.
- Remove skin from chicken and other poultry before cooking.
For Sandwiches and Salads
- In salads and sandwiches, use fat free or lowfat dressing, yogurt, or
mayonnaise, instead of regular versions.
- To make a salad dressing, use equal parts water and vinegar, and half
as much oil.
- Garnish salads with fruits and vegetables.
For Soups and Stews
- Remove fat from homemade broths, soups, and stews by preparing them
ahead and chilling them. Before reheating the dish, lift off the hardened fat
that formed at the surface. If you don't have time to chill the dish, then
float a few ice cubes on the surface of the warm liquid to harden the fat.
Then, remove and discard the fat.
- Use cooking spray, water, or stock to sauté onion for
flavoring stews, soups, and sauces.
For Breads
- To make muffins, quick breads, and biscuits, use no more than
12 tablespoons of fat for each cup of flour.
- When making muffins or quick breads, use three ripe, very well-mashed
bananas, instead of 1/2 cup butter or oil. Or, substitute a cup of applesauce
for a cup of butter, margarine, oil, or shorteningyou'll get less
saturated fat and fewer calories.
For Desserts
- To make a pie crust, use only 1/2 cup margarine for every 2 cups
flour.
- For chocolate desserts, use 3 tablespoons of cocoa, instead of 1
ounce of baking chocolate. If fat is needed to replace that in chocolate, add 1
tablespoon or less of vegetable oil.
- To make cakes and soft-drop cookies, use no more than 2 tablespoons
of fat for each cup of flour.
Making Mealtimes Spicy
Less fat? Less salt? How can you do that and get more
taste? Easy. Flavor with spices and herbs.
Here's a rundown of what goes best with what:
For Meat, Poultry, and Fish
Beef: Bay leaf, marjoram, ntmeg, onion, pepper, sage,
thyme
Lamb: Curry powder, garlic, rosemary, mint
Pork: Garlic, onion, sage, pepper, oregano
Veal: Bay leaf, curry powder, ginger, marjoram, oregano
Chicken: Ginger, marjoram, oregano, paprika, poultry
seasoning, rosemary, sage, tarragon, thyme
Fish: Curry
powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper
For Vegetables
Carrots: Cinnamon, cloves, marjoram, nutmeg, rosemary,
sage
Corn: Cumin, curry powder, onion, paprika, parsley
Green beans: Dill, curry powder, lemon juice, marjoram,
oregano, tarragon, thyme
Greens: Onion, pepper
Peas: Ginger, marjoram, onion, parsley, sage
Potatoes: Dill, garlic, onion, paprika, parsley, sage
Summer squash: Cloves, curry powder, marjoram, nutmeg,
rosemary, sage
Winter squash: Cinnamon, ginger, nutmeg,
onion
Tomatoes: Basil, bay leaf, dill, marjoram, onion,
oregano, parsley, pepper
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Fast Facts on Fiber, Fat, and Salt
That it? You say you still have questions? Thought so. Here are a few
quick facts and tips on fiber, fat, and sodium.
Fiber—Why Does It Matter, and What Is It Anyway?
You've probably heard that it's good to eat plenty of fiber. But what is
fiber, and why is it important for your heart?
Fiber comes from plants. Since your body can't really digest fiber or
absorb it into your bloodstream, it's not nourished by it. That means,
technically speaking, fiber isn't a "nutrient." But it's vital for good
health.
First, fiber can help reduce your risk of heart disease. Second, it's
also good for the digestive tract and overall health. And, as a bonus, eating
lots of fiber helps you feel full on fewer calories, which makes it ideal if
you're trying to lose weight.
There are two main types of fiber—soluble (also called "viscous")
and insoluble. While both have health benefits, only soluble fiber reduces the
risk of heart disease.
The difference between the
types is how they go through the digestive track. Soluble fiber mixes with
liquid and binds to fatty substances to help remove them from the body. Soluble
fiber thus helps to lower cholesterol levels—thereby reducing the risk of
heart disease. Good sources of soluble fiber are whole oats, barley, fruits,
vegetables, and legumes (which include beans, peas, and lentils).
Insoluble fiber goes through the digestive tract largely undissolved.
Also called "roughage," insoluble fiber helps the colon function properly. Good
sources of insoluble fiber are whole-grain foods (such as wheat and corn bran),
fruits (such as apples and pears with the skins), vegetables (such as green
beans, cauliflower, and potatoes with the skins), and legumes.
As you can see, many foods have both soluble and insoluble fiber.
As a rule, fruits have more soluble fiber and vegetables more insoluble
fiber.
You should try to eat 25–30 grams of total fiber each day.
That should include at least 5–10 grams daily of soluble fiber.
Here's a more complete list of good sources of soluble
fiber:
- Whole grain cereals and seeds—barley; oatmeal;
oatbran; and psyllium seeds (ground)
- Fruits—apples (with the skin); bananas;
blackberries; citrus (such as oranges and grapefruits); nectarines; peaches;
pears; plums; and prunes
- Legumes—black, kidney, lima, navy, northern,
and pinto beans; yellow, green, and orange lentils; and chickpeas and
black-eyed peas
- Vegetables—broccoli; brussels sprouts; and
carrots
Fat—Isn't It Always Bad for You?
Fat is a nutrient that helps the body function in various ways: For
example, it supplies the body with energy. It also helps other nutrients work
and, when it becomes fatty tissue, it protects organs and provides insulation,
keeping you warm. But the body only needs small amounts of fat. Too much fat
can have bad effects, including turning into unwanted excess pounds and
increasing cholesterol in the bloodstream.
There are different types of fat, and they have different effects on
your risk of heart disease. Knowing which fat does what can help you choose
healthier foods.
Here's the lowdown on fats:
- Total fat. This is the sum of saturated,
monounsaturated, and polyunsaturated fats and trans fatty acids in food. Foods
have a varying mix of these three types.
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Figuring Your
Fat
Each day, aim for intakes of less than 10 percent of calories from
saturated fat and no more than 30 percent of calories from total fat. Those are
the recommended daily intakes for healthy adults.
Here are some examples of the maximum amount of fat you should
consume:
If you consume: |
Eat no more than: |
Calories a Day |
Saturated Fat |
Total Fat |
1,200 |
13 grams |
40 grams |
1,600 |
18
grams |
53 grams |
2,000* |
22
grams |
67 grams |
2,200 |
24
grams |
73 grams |
2,500* |
28
grams |
83 grams |
2,800 |
31
grams |
93 grams |
* Percent Daily Values on Nutrition Facts Labels are based on a
2,000-calorie diet. Values for 2,000 and 2,500 calories are rounded to the
nearest 5 grams to be consistent with the Nutrients Facts Label.
- Saturated fat. This fat is usually solid at room and
refrigerator temperatures. It is found in greatest amounts in foods from
animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy
products, lard, and some vegetable oils, including coconut and palm oils.
Saturated fat increases cholesterol in the blood more than anything else in the
diet. Keep your intake of saturated fat low.
- Unsaturated fat. This fat is usually liquid at room
and refrigerator temperatures. Unsaturated fats occur in vegetable oils, most
nuts, olives, avocados, and fatty fish, such as salmon.
There are types
of unsaturated fat—monounsaturated and polyunsaturated. When used instead
of saturated fat, monounsaturated and polyunsaturated fats help lower blood
cholesterol levels. Monounsaturated fat is found in greatest amounts in foods
from plants, including olive, canola, sunflower, and peanut oils.
Polyunsaturated fat is found in greatest amounts in foods from plants,
including safflower, sunflower, corn, soybean, and cottonseed oils, and many
kinds of nuts. A type of polyunsaturated fat is called omega-3 fatty acids,
which are being studied to see if they help guard against heart disease. Good
sources of omega-3 fatty acids are some fish, such as salmon, tuna, and
mackerel.
Use moderate amounts of food high in unsaturated fats, taking
care to avoid excess calories.
- Trans fatty acids. Foods high in trans fatty acids
tend to raise blood cholesterol. These foods include those high in partially
hydrogenated vegetable oils, such as many hard margarines and shortenings.
Foods with a high amount of these ingredients include some commercially fried
foods and some bakery goods.
The Boxes in the section Learn the Label Language
can help you choose foods lower in fat. The Box on Figuring Your Fat gives examples of how much
saturated fat and total fat you should consume daily.
Are Some Cuts of Meat Less Fatty Than Others?
Definitely. Here's a guide to the lower-fat cuts:
Beef, Top round, eye of round, round steak, rump roast,
sirloin tip, short loin, strip steak lean, lean and extra lean ground beef
Pork, Tenderloin, sirloin roast or chop, center cut loin
chops
Lamb, Foreshank, leg roast, leg chop, loin chop
What's the Best Way To Cook To Reduce Fat?
You're in luck. There's a host of lowfat cooking methods. Try
these—but remember not to add butter or high-fat sauces:
- Bake
- Broil
- Microwave
- Roast
- Steam
- Poach
- Lightly stir fry or sauté in cooking spray, small amount of
vegetable oil, or reduced sodium broth
- Grill seafood, chicken, or vegetables
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Salt—How Can I Reduce the Amount of Salt I Eat?
Most Americans eat too much salt (sodium chloride). You can help protect
yourself against high blood pressure—and so heart disease and
stroke—by reducing the amount of salt and other forms of sodium in your
diet. As noted on pages 4 and 7, try to consume no more than 2,400 milligrams
of sodium a day—or, if you can, 1,500 milligrams a day. That includes all
the salt and sodium in your diet, whether added at the table or in cooking, or
already in processed foods. The Box on pages 10–11 offers advice on how
to use food labels to find lower sodium products.
Here are some tips on ways you can reduce your intake of salt and
sodium:
- Use reduced sodium or no salt added products. For example, choose
low- or reduced-sodium, or no salt added versions of foods and condiments when
available.
- Buy fresh, frozen, or canned "with no salt added" vegetables.
- Use fresh poultry, fish, and lean meat, rather than canned, smoked,
or processed types.
- Choose ready-to-eat breakfast cereals that are lower in sodium.
- Limit cured foods (such as bacon and ham), foods packed in brine
(such as pickles, pickled vegetables, olives, and sauerkraut), and condiments
(such as MSG, horseradish, catsup, and barbecue sauce). Limit even lower sodium
versions of soy sauce and teriyaki sauce —treat these condiments as you
do table salt.
- Be spicy instead of salty. In cooking and at the table, flavor foods
with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.
- Cook rice, pasta, and hot cereals without salt. Cut back on instant
or flavored rice, pasta, and cereal mixes, which usually have added salt.
- Choose "convenience" foods that are lower in sodium. Cut back on
frozen dinners, mixed dishes such as pizza, packaged mixes, canned soups or
broths, and salad dressings—these often have a lot of sodium.
- Rinse canned foods, such as tuna, to remove some sodium.
RECIPES
Abbreviations
Recipes use the following abbreviations:
- C = cup
- lb = pound
- oz = ounce
- % = percent
- pt = pint
- qt = quart
- Tbsp = tablespoon
- tsp = teaspoon
Nutrient lists use the following abbreviations:
Appetizers and Soups
Bean and Macaroni
Soup
This satisfying dish is virtually fat free—it uses just 1
tablespoon of oil for 16 servings.
- 2 cans (16 oz each) great northern beans
- 1 Tbsp olive oil
- 1/2 lb fresh mushrooms, sliced
- 1 C onion, coarsely chopped
- 2 C carrots, sliced
- 1 C celery, coarsely chopped
- 1 clove garlic, minced
- 3 C tomatoes, fresh, peeled, cut up (or 1 1/2 lb canned, whole, cut
up)*
- 1 tsp dried sage
- 1 tsp dried thyme
- 1/2 tsp dried oregano
- to taste black pepper, freshly ground
- 1 bay leaf, crumbled
- 4 C elbow macaroni, cooked
*If using canned tomatoes, sodium content will be higher. Try no
salt added canned tomatoes to keep sodium lower.
- Drain beans and reserve liquid. Rinse beans.
- Heat oil in 6-quart kettle. Add mushrooms, onion, carrots, celery,
and garlic and sauté for 5 minutes.
- Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and
cook over medium heat for 20 minutes.
- Cook macaroni according to directions on package, using unsalted
water. Drain when cooked. Do not overcook.
- Combine reserved bean liquid with water to make 4 cups.
- Add liquid, beans, and cooked macaroni to vegetable mixture.
- Bring to boil. Cover and simmer until soup is thoroughly heated. Stir
occasionally.
Yield: 16 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
158 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
154 mg |
Total fiber: |
5 mg |
Protein: |
8 mg |
Carbohydrates: |
29 g |
Potassium: |
524 mg |
Cannery Row Soup
Fish and clam juice give this soup a hearty taste of the
sea.
- 2 lb varied fish fillets (such as haddock, perch, flounder, cod,
sole), cut into 1-inch cubes
- 2 Tbsp olive oil
- 1 clove garlic, minced
- 3 carrots, cut in thin strips
- 2 C celery, sliced
- 1/2 C onion, chopped
- 1/4 C green peppers, chopped
- 1 can (28 oz) whole tomatoes, cut up, with liquid
- 1 C clam juice
- 1/4 tsp dried thyme, crushed
- 1/4 tsp dried basil, crushed
- 1/8 tsp black pepper
- 1/4 C fresh parsley, minced
- Heat oil in large saucepan. Sauté garlic, carrots, celery,
onion, and green pepper in oil for 3 minutes.
- Add remaining ingredients, except parsley and fish. Cover and simmer
for 1015 minutes or until vegetables are fork tender.
- Add fish and parsley. Simmer covered for 510 minutes more or
until fish flakes easily and is opaque. Serve hot.
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Yield: 8 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
170 |
Total fat: |
5 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
56 mg |
Sodium: |
380 mg |
Total fiber: |
3 g |
Protein: |
22 g |
Carbohydrates: |
9 g |
Potassium: |
710 mg |
Corn Chowder
Here's a creamy chowder without the creamor fat.
- 1 Tbsp vegetable oil
- 2 Tbsp celery, finely diced
- 2 Tbsp onion, finely diced
- 2 Tbsp green pepper, finely diced
- 1 package (10 oz) frozen whole kernel corn
- 1 C raw potatoes, peeled, diced in 1/2-inch pieces
- 2 Tbsp fresh parsley, chopped
- 1 C water
- 1/4 tsp salt
- to taste black pepper
- 1/4 tsp paprika
- 2 Tbsp flour
- 2 C lowfat or skim milk
- Heat oil in medium saucepan. Add celery, onion, and green pepper,
and sauté for 2 minutes.
- Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil,
then reduce heat to medium. Cook covered for about 10 minutes or until potatoes
are tender.
- Place 1/2 cup of milk in jar with tight-fitting lid. Add flour and
shake vigorously.
- Gradually add milk-flour mixture to cooked vegetables. Then add
remaining milk.
- Cook, stirring constantly, until mixture comes to boil and thickens.
Serve garnished with chopped, fresh parsley.
Yield: 4 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
186 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
5 mg |
Sodium: |
205 mg |
Total fiber: |
4 g |
Protein: |
7 g |
Carbohydrates: |
31 g |
Potassium: |
455 mg |
Curtido (Cabbage) Salvadoreño
Surprise your taste buds with this flavorful dishesta
terrifica!
SERVING TIP: Try this dish with Pupusas
Revueltas.
- 1 medium head cabbage, chopped
- 2 small carrots, grated
- 1 small onion, sliced
- 1/2 tsp dried red pepper (optional)
- 1/2 tsp oregano
- 1 tsp olive oil
- 1 tsp salt
- 1 tsp brown sugar
- 1/2 C vinegar
- 1/2 C water
- Blanch cabbage with boiling water for 1 minute. Discard water.
- Place cabbage in large bowl and add grated carrots, sliced onion, red
pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
- Place in refrigerator for at least 2 hours before serving.
Yield: 8 servings |
Serving size: 1 cup |
Serving size: 1 cup |
Calories: |
41 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
293 mg |
Total fiber: |
2 g |
Protein: |
2 g |
Carbohydrates: |
7 g |
Potassium: |
325 mg |
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Gazpacho
This chilled tomato soup is a classic—and chock full of
healthy garden-fresh vegetables.
- 3 medium tomatoes, peeled, chopped
- 1/2 C cucumber, seeded, chopped
- 1/2 C green pepper, chopped
- 2 green onions, sliced
-
- 2 C low-sodium vegetable juice cocktail
- 1 Tbsp lemon juice
- 1/2 tsp basil, dried
- 1/4 tsp hot pepper sauce
- 1 clove garlic, minced
- In large mixing bowl, combine all ingredients.
- Cover and chill in the refrigerator for several hours.
Yield:4 servings |
Serving size: 1 1/4 cups |
Each serving
provides: |
Calories: |
52 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
41 mg |
Total fiber: |
2 g |
Protein: |
2 g |
Carbohydrates: |
12 g |
Potassium: |
514 mg |
Homemade Turkey Soup
This popular soup uses a "quick cool down" that lets you skim
the fat right off the top—making it even healthier.
- 6 lb turkey breast with bones (with at least 2 C meat)
- 2 medium onions
- 3 stalks celery
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- 1/2 tsp dried sage
- 1 tsp dried basil
- 1/2 tsp dried marjoram
- 1/2 tsp dried tarragon
- 1/2 tsp salt
- to taste black pepper
- 1/2 lb Italian pastina or pasta
- Place turkey breast in large 6-quart pot. Cover with water until at
least three-quarters full.
- Peel onions, cut into large pieces, and add to pot. Wash celery
stalks, slice, and add to pot.
- Simmer covered for about 2 1/2 hours.
- Remove carcass from pot. Divide soup into smaller, shallower
containers for quick cooling in refrigerator.
- After cooling, skim off fat.
- While soup cools, remove remaining meat from turkey carcass. Cut into
pieces.
- Add turkey meat to skimmed soup, along with herbs and spices.
- Bring to boil and add pastina. Continue cooking on low boil for about
20 minutes, until pastina is done. Serve at once or refrigerate for later
reheating.
Yield: 16 servings(about 4 quarts of
soup) |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
201 |
Total fat: |
2 g |
Saturated fat: |
1 g |
Cholesterol: |
101 mg |
Sodium: |
141 mg |
Total fiber: |
1 g |
Protein: |
33 g |
Carbohydrates: |
11 g |
Potassium: |
344 mg |
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Meatball Soup
This soup beefs up the health by using chicken with lean beef to
lower the fat.
- 1/2 lb ground chicken
- 1/2 lb ground lean beef
- 10 C water
- 1 Tbsp annato (also called achiote), optional, for coloring
- 1 bay leaf
- 1 small onion, chopped
- 1/2 C green pepper, chopped
- 1 tsp mint
- 2 small tomatoes, chopped
- 1/2 tsp oregano
- 4 Tbsp instant corn flour
- 1/2 tsp black pepper
- 2 cloves garlic, minced
- 1/2 tsp salt
- 2 medium carrots, chopped
- 2 C cabbage, chopped
- 2 celery stalks, chopped
- 1 package (10 oz) frozen corn
- 2 medium zucchini, chopped
- 1 medium chayote, chopped (added zucchini can be used instead)
- 1/2 C cilantro, minced
- In large pot, combine water, annato, bay leaf, half of onion, green
pepper, and 1/2 teaspoon of mint. Bring to boil.
- In bowl, combine chicken, beef, other half of onion, tomato, oregano,
corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place
meatballs in boiling water and lower heat. Cook over low heat for 30–45
minutes.
- Add carrots, chayote, cabbage, and celery. Cook over low heat for 25
minutes. Add corn and zucchini. Cook for another 5 minutes. Garnish with
cilantro and rest of mint.
Yield: 8 servings |
Serving size: 1 1/4 cups |
Each serving
provides: |
Calories: |
161 |
Total fat: |
4 g |
Saturated fat: |
1 g |
Cholesterol: |
31 mg |
Sodium: |
193 mg |
Total fiber: |
4 g |
Protein: |
13 g |
Carbohydrates: |
17 g |
Potassium: |
461 mg |
Mexican Pozole
Try a change of taste with this hearty Mexican
soup.
- 2 lb lean beef, cubed*
- 1 Tbsp olive oil
- 1 large onion, chopped
- 1 clove garlic, finely chopped
- 1/4 tsp salt
- 1/8 tsp pepper
- 1/4 C cilantro
- 1 can (15 oz) stewed tomatoes
- 2 oz tomato paste
- 1 can (1 lb 13 oz) hominy
*Skinless, boneless chicken breasts can be used instead of beef
cubes.
- In large pot, heat oil, then sauté beef.
- Add onion, garlic, salt, pepper, cilantro, and enough water to cover
meat. Cover pot and cook over low heat until meat is tender.
- Add tomatoes and tomato paste. Continue cooking for about 20
minutes.
- Add hominy and continue cooking over low heat for another 15 minutes,
stirring occasionally. If too thick, add water for desired consistency.
Yield: 10 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
253 |
Total fat: |
10 g |
Saturated fat: |
3 g |
Cholesterol: |
52 mg |
Sodium: |
425 mg |
Total fiber: |
4 g |
Protein: |
22 g |
Carbohydrates: |
19 g |
Potassium: |
485 mg |
Minestrone Soup
This cholesterol-free version of the classic Italian soup is
brimming with fiber-rich beans, peas, and carrots.
- 1/4 C olive oil
- 1 clove garlic, minced (or 1/8 tsp powder)
- 1 1/3 C onion, coarsely chopped
- 1 1/2 C celery with leaves, coarsely chopped
- 1 can (6 oz) tomato paste
- 1 Tbsp fresh parsley, chopped
- 1 C carrots, sliced, fresh or frozen
- 4 3/4 C cabbage, shredded
- 1 can (1 lb) tomatoes, cut up
- 1 C canned red kidney beans, drained, rinsed
- 1 1/2 C frozen peas
- 1 1/2 C fresh green beans
- dash hot sauce
- 11 C water
- 2 C spaghetti, uncooked, broken
- Heat oil in 4-quart saucepan. Add garlic, onion, and celery, and
sauté for about 5 minutes.
- Add all remaining ingredients except spaghetti. Stir until
ingredients are well mixed.
- Bring to boil and reduce heat, cover, and simmer for about 45 minutes
or until vegetables are tender.
- Add uncooked spaghetti and simmer for only 23 minutes.
Yield: 16 servings |
Serving Size: 1 cup |
Each serving
provides: |
Calories: |
112 |
Total fat: |
4 g |
Saturated fat: |
0 g |
Cholesterol: |
0 mg |
Sodium: |
202 mg |
Total fiber: |
4 g |
Protein: |
4 g |
Carbohydrates: |
17 g |
Potassium: |
393 mg |
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Pupusas Revueltas
Ground chicken and lowfat cheese help keep down the fat and
calories in this tasty dish.
SERVING TIP: Try this dish
with Curtido Salvadoreño.
- 1 lb chicken breast, ground
- 1 Tbsp vegetable oil
- 1/2 lb lowfat mozzarella cheese, grated
- 1/2 small onion, finely diced
- 1 clove garlic, minced
- 1 medium green pepper, seeded, minced
- 1 small tomato, finely chopped
- 1/2 tsp salt
- 5 C instant corn flour (masa harina)
- 6 C water
- In nonstick skillet, sauté chicken in oil over low heat until
it turns white. Stir chicken constantly to keep it from sticking.
- Add onion, garlic, green pepper, and tomato. Cook chicken mixture
through. Remove skillet from stove and let mixture cool in refrigerator.
- Meanwhile, place flour in large mixing bowl and stir in enough water
to make stiff, tortilla-like dough.
- When chicken mixture has cooled, mix in cheese.
- Divide dough into 24 portions. With your hands, roll dough into balls
and flatten each into 1/2inch thick circle. Put spoonful of chicken
mixture in middle of each circle of dough and bring edges to center. Flatten
ball of dough again until it is 1/2inch thick.
- In very hot iron skillet, cook pupusas on each side until golden
brown. Serve hot.
Yield: 12 servings |
Serving size: 2 pupusas |
Each serving
provides: |
Calories: |
290 |
Total fat: |
7 g |
Saturated fat: |
3 g |
Cholesterol: |
33 mg |
Sodium: |
223 mg |
Total fiber: |
5 g |
Protein: |
14 g |
Carbohydrates: |
38 g |
Potassium: |
272 mg |
Rockport Fish Chowder
Serve this chowder as an appetizer or meal in itselfand
eat like an admiral on a health cruise.
- 2 Tbsp vegetable oil
- 1/4 C onion, coarsely chopped
- 1/2 C celery, coarsely chopped
- 1 C carrots, sliced
- 2 C potatoes, raw, peeled, cubed
- 1/4 tsp thyme
- 1/2 tsp paprika
- 2 C bottled clam juice
- 8 whole peppercorns
- 1 bay leaf
- 1 lb fresh or frozen (and thawed) cod or haddock fillets, cut into
3/4inch cubes
- 1/4 C flour
- 3 C lowfat milk
- 1 Tbsp fresh parsley, chopped
- Heat oil in large saucepan. Add onion and celery, and sauté
for about 3 minutes.
- Add carrots, potatoes, thyme, paprika, and clam broth. Wrap
peppercorns and bay leaf in cheese cloth. Add to pot. Bring to boil, reduce
heat, and simmer for 15 minutes, then add fish and simmer for an added 15
minutes, or until fish flakes easily and is opaque.
- Remove fish and vegetables. Break fish into chunks. Bring broth to
boil and continue boiling until volume is reduced to 1 cup. Remove bay leaf and
peppercorns.
- Shake flour and 1/2 cup lowfat milk in container with tight-fitting
lid until smooth. Add to broth in saucepan, along with remaining milk. Cook
over medium heat, stirring constantly, until mixture boils and is
thickened.
- Return vegetables and fish chunks to stock and heat thoroughly. Serve
hot, sprinkled with chopped parsley.
Yield: 8 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
186 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
34 mg |
Sodium: |
302 mg |
Total fiber: |
2 g |
Protein: |
15 g |
Carbohydrates: |
18 g |
Potassium: |
602 mg |
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Main Dishes
Beef
Bavarian Beef
This classic German stew is made with lean, trimmed beef stew
meat and cabbage.
- 1 1/4 lb lean beef stew meat, trimmed of fat, cut in 1-inch
pieces
- 1 Tbsp vegetable oil
- 1 large onion, thinly sliced
- 1 1/2 C water
- 3/4 tsp caraway seeds
- 1/2 tsp salt
- 1/8 tsp black pepper
- 1 bay leaf
- 1/4 C white vinegar
- 1 Tbsp sugar
- 1/2 small head red cabbage, cut into 4 wedges
- 1/4 C gingersnaps, crushed
- Brown meat in oil in heavy skillet. Remove meat and sauté
onion in remaining oil until golden. Return meat to skillet. Add water, caraway
seeds, salt, pepper, and bay leaf. Bring to boil. Reduce heat, cover, and
simmer for 1 1/4 hours.
- Add vinegar and sugar, and stir. Place cabbage on top of meat. Cover
and simmer for an added 45 minutes.
- Remove meat and cabbage, arrange on platter, and keep warm.
- Strain drippings from skillet and skim off fat. Add enough water to
drippings to yield 1 cup of liquid.
- Return to skillet with crushed gingersnaps. Cook and stir until
thickened and mixture boils. Pour over meat and vegetables, and serve.
Yield: 5 servings |
Serving size: 5 oz |
Each serving
provides: |
Calories: |
218 |
Total fat: |
7 g |
Saturated fat: |
2 g |
Cholesterol: |
60 mg |
Sodium: |
323 mg |
Total fiber: |
2 g |
Protein: |
24 g |
Carbohydrates: |
14 g |
Potassium: |
509 mg |
Beef and Bean Chili
Here's a lower fat chili that's lost none of its
heat.
- 2 lb lean beef stew meat, trimmed of fat, cut in 1-inch cubes
- 3 Tbsp vegetable oil
- 2 C water
- 2 tsp garlic, minced
- 1 large onion, finely chopped
- 1 Tbsp flour
- 2 tsp chili powder
- 1 green pepper, chopped
- 2 lb (or 3 C) tomatoes, chopped
- 1 Tbsp oregano
- 1 tsp cumin
- 2 C canned kidney beans*
*To cut back on sodium, try using "no salt added" canned kidney
beans or beans prepared at home without salt.
- Brown meat in large skillet with half of vegetable oil. Add water.
Simmer covered for 1 hour until meat is tender.
- Heat remaining vegetable oil in second skillet. Add garlic and onion,
and cook over low heat until onion is softened. Add flour and cook for 2
minutes.
- Add garlic-onion-flour mixture to cooked meat. Then add remaining
ingredients to meat mixture.Simmer for 1/2 hour.
Yield: 9 servings |
Serving size: 8 oz |
Each serving
provides: |
Calories: |
284 |
Total fat: |
10 g |
Saturated fat: |
2 g |
Cholesterol: |
76 mg |
Sodium: |
162 mg |
Total fiber: |
4 g |
Protein: |
33 g |
Carbohydrates: |
16 g |
Potassium: |
769 mg |
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Beef Stroganoff
Lean top round beef and plain lowfat yogurt transform this rich
dish into a heart healthy meal.
- 1 lb lean beef (top round), cubed
- 2 tsp vegetable oil
- 3/4 Tbsp onion, finely chopped
- 1 lb mushrooms, sliced
- 1/4 tsp salt to taste pepper
- 1/4 tsp nutmeg
- 1/2 tsp dried basil
- 1/4 C white wine
- 1 C plain lowfat yogurt
- 6 C macaroni, cooked in unsalted water
- Cut beef into 1-inch cubes.
- Heat 1 teaspoon oil in nonstick skillet. Sauté onion for 2
minutes.
- Add beef and sauté for 5 minutes more. Turn to brown evenly.
Remove from pan and keep hot.
- Add remaining oil to pan and sauté mushrooms.
- Add beef and onions to pan with seasonings.
- Add wine and yogurt, and gently stir in. Heat, but do not boil.*
- Serve with macaroni.
* If thickening is desired, use 2 teaspoons of cornstarch. Calories
are same as for flour, but cornstarch has double the thickening power. The
calories for cornstarch are not included in the nutrients per serving given
below. To add cornstarch, take small amount of wine and yogurt broth and put
aside to cool. Stir in cornstarch. Add some of warm broth to cornstarch paste
and stir. Then, add cornstarch mixture to pan.
Yield: 5 servings |
Serving size: 6 oz |
Each serving
provides: |
Calories: |
499 |
Total fat: |
10 g |
Saturated fat: |
3 g |
Cholesterol: |
80 mg |
Sodium: |
200 mg |
Total fiber: |
4 g |
Protein: |
41 g |
Carbohydrates: |
58 g |
Potassium: |
891 mg |
Black Skillet Beef With Greens
and Red Potatoes
Here's a one-dish meal that tastes even better than it
sounds.
- 1 lb top round beef
- 1 Tbsp paprika
- 1 1/2 tsp oregano
- 1/2 tsp chili powder
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1/8 tsp red pepper
- 1/8 tsp dry mustard
- 8 red-skinned potatoes, halved
- 3 C onion, finely chopped
- 2 C beef broth
- 2 cloves large garlic, minced
- 2 large carrots, peeled, cut into very thin, 2 1/2-inch strips
- 2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems
removed, coarsely torn as needed nonstick cooking spray
- Partially freeze beef. Thinly slice across grain into long strips
1/8-inch thick and 3 inches wide.
- Combine paprika, oregano, chili powder, garlic powder, black pepper,
red pepper, and dry mustard. Coat strips of meat with spice mixture.
- Spray large, heavy skillet with nonstick coating. Preheat pan over
high heat. Add meat and cook, stirring, for 5 minutes. Then add potatoes,
onion, broth, and garlic, and cook covered over medium heat for 20 minutes.
Stir in carrots, lay greens over top, and cook covered until carrots are
tender, about 15 minutes.
- Serve in large serving bowl with crusty bread for dunking.
Yield: 6 servings |
Serving size: 7 oz |
Each serving
provides: |
Calories: |
340 |
Total fat: |
5 g |
Saturated fat: |
2g |
Cholesterol: |
64 mg |
Sodium: |
109 mg |
Total fiber: |
8 g |
Protein: |
30 g |
Carbohydrates: |
45 g |
Potassium: |
1,278 mg |
Quick Beef Casserole
Tired? Busy? You don't need hours to make healthy dishes. Try
this one-skillet wonder.
- 1/2 lb lean ground beef
- 1 C onion, chopped
- 1 C celery, chopped
- 1 C green pepper, cubed
- 3 1/2 C tomatoes, diced
- 1/4 tsp salt
- 1/2 tsp black pepper
- 1/4 tsp paprika
- 1 C frozen peas
- 2 small carrots, diced
- 1 C uncooked rice
- 1 1/2 C water
- In skillet, brown ground beef and drain off fat.
- Add rest of ingredients. Mix well. Cover and cook over medium heat
until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.
Yield: 8 servings |
Serving size: 1 1/3 cups |
Each serving
provides: |
Calories: |
201 |
Total fat: |
5 g |
Saturated fat: |
2 g |
Cholesterol: |
16 mg |
Sodium: |
164 mg |
Total fiber: |
3 g |
Protein: |
9 g |
Carbohydrates: |
31 g |
Potassium: |
449 mg |
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Scrumptious Meat Loaf
Got the meat loaf blahs? This recipe transforms the ordinary
into the extraordinary.*
- 1 lb ground beef, extra lean
- 1/2 C (4 oz) tomato paste
- 1/4 C onion, chopped
- 1/4 C green peppers
- 1/4 C red peppers
- 1 C tomatoes, fresh, blanched, chopped
- 1/2 tsp mustard, low sodium
- 1/4 tsp ground black pepper
- 1/2 tsp hot pepper, chopped
- 2 cloves garlic, chopped
- 2 stalks scallion, chopped
- 1/2 tsp ground ginger
- 1/8 tsp ground nutmeg
- 1 tsp orange rind, grated
- 1/2 tsp thyme, crushed
- 1/4 C bread crumbs, finely grated
* For a different take on "meat loaf," try the
turkey version.
- Mix all ingredients together.
- Place in 1-pound loaf pan (preferably with drip rack) and bake
covered at 350 °F for 50 minutes.
- Uncover pan and continue baking for 12 minutes.
Yield: 6 servings |
Serving size: 1 1/4-inch-thick slice |
Each serving
provides: |
Calories: |
193 |
Total fat: |
9 g |
Saturated fat: |
3 g |
Cholesterol: |
45 mg |
Sodium: |
91 mg |
Total fiber: |
2 g |
Protein: |
17 g |
Carbohydrates: |
11 g |
Potassium: |
513 mg |
Stir-Fried Beef and Potatoes
Vinegar and garlic give this easy-to-fix dish its tasty
zip.
- 1 1/2 lb sirloin steak
- 2 tsp vegetable oil
- 1 clove garlic, minced
- 1 tsp vinegar
- 1/8 tsp salt
- 1/8 tsp pepper
- 2 large onions, sliced
- 1 large tomato, sliced
- 3 C boiled potatoes, diced
- Trim fat from steak and cut into small, thin pieces.
- In large skillet, heat oil and sauté garlic until golden.
- Add steak, vinegar, salt, and pepper. Cook for 6 minutes, stirring
beef until brown.
- Add onion and tomato. Cook until onion is transparent. Serve with
boiled potatoes.
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Yield: 6 servings |
Serving size: 1 1/4 cups |
Each serving
provides: |
Calories: |
274 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
56 mg |
Sodium: |
96 mg |
Total fiber: |
3 g |
Protein: |
24 g |
Carbohydrates: |
33 g |
Potassium: |
878 mg |
Stir-Fried Beef and Chinese Vegetables
Stir-frying uses very little oil, as this dish
shows.
- 2 Tbsp dry red wine
- 1 Tbsp soy sauce
- 1/2 tsp sugar
- 1 1/2 tsp gingerroot, peeled, grated
- 1 lb boneless round steak, fat trimmed, cut across grain into 1
1/2-inch strips
- 2 Tbsp vegetable oil
- 2 medium onions, each cut into 8 wedges
- 1/2 lb fresh mushrooms, rinsed, trimmed, sliced
- 2 stalks (1/2 C) celery, bias cut into 1/4-inch slices
- 2 small green peppers, cut into thin lengthwise strips
- 1 C water chestnuts, drained, sliced
- 2 Tbsp cornstarch
- 1/4 C water
- Prepare marinade by mixing together wine, soy sauce, sugar, and
ginger.
- Marinate meat in mixture while preparing vegetables.
- Heat 1 tablespoon oil in large skillet or wok. Stir-fry onions and
mushrooms for 3 minutes over medium-high heat.
- Add celery and cook for 1 minute. Add remaining vegetables and cook
for 2 minutes or until green pepper is tender but crisp. Transfer vegetables to
warm bowl.
- Add remaining 1 tablespoon oil to skillet. Stir-fry meat in oil for
about 2 minutes, or until meat loses its pink color.
- Blend cornstarch and water. Stir into meat. Cook and stir until
thickened. Then return vegetables to skillet. Stir gently and serve.
Yield: 6 servings |
Serving size: 6 oz |
Each serving
provides: |
Calories: |
200 |
Total fat: |
9 g |
Saturated fat: |
2 g |
Cholesterol: |
40 mg |
Sodium: |
201 mg |
Total fiber: |
3 g |
Protein: |
17 g |
Carbohydrates: |
12 g |
Potassium: |
552 mg |
Pork, Lamb, and Veal
Baked Pork Chops
You can really sink your chops into these—they're made
spicy and moist with egg whites, evaporated milk, and a lively blend of
herbs.
- 6 lean center-cut pork chops, 1/2-inch thick*
- 1 egg white
- 1 C evaporated skim milk
- 3/4 C cornflake crumbs
- 1/4 C fine dry bread crumbs
- 4 tsp paprika
- 2 tsp oregano
- 3/4 tsp chili powder
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
- 1/8 tsp cayenne pepper
- 1/8 tsp dry mustard
- 1/2 tsp salt as needed nonstick cooking spray
*Try the recipe with skinless, boneless chicken or turkey parts, or
fish—bake for just 20 minutes.
- Preheat oven to 375 °F.
- Trim fat from pork chops.
- Beat egg white with evaporated skim milk. Place chops in milk mixture
and let stand for 5 minutes, turning once.
- Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt.
- Use nonstick cooking spray on 13- by 9-inch baking pan.
- Remove chops from milk mixture and coat thoroughly with crumb
mixture.
- Place chops in pan and bake at 375 °F for 20 minutes. Turn chops
and bake for added 15 minutes or until no pink remains.
Yield: 6 servings |
Serving size: 1 chop |
Each serving
provides: |
Calories: |
216 |
Total fat: |
8 g |
Saturated fat: |
3 g |
Cholesterol: |
62 mg |
Sodium: |
346 mg |
Total fiber: |
1 g |
Protein: |
25 g |
Carbohydrates: |
10 g |
Potassium: |
414 mg |
Shish Kabob
The delicious
taste of these kabobs comes from the lively marinade of wine, lemon juice,
rosemary, and garlic.
- 2 Tbsp olive oil
- 1/2 C chicken broth
- 1/4 C red wine
- 1 lemon, juice only
- 1 tsp chopped garlic
- 1/4 tsp salt
- 1/2 tsp rosemary
- 1/8 tsp black pepper
- 2 lb lean lamb, cut into 1-inch cubes
- 24 cherry tomatoes
- 24 mushrooms
- 24 small onions
- Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and
pepper. Pour over lamb, tomatoes, mushrooms, and onions. Marinate in
refrigerator for several hours or overnight.
- Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil
3 inches from heat for 15 minutes, turning every 5 minutes.
Yield: 8 servings |
Serving size: 1 kabob, with 3 oz of
meat |
Each serving
provides: |
Calories: |
274 |
Total fat: |
12 g |
Saturated fat: |
3 g |
Cholesterol: |
75 mg |
Sodium: |
207 mg |
Total fiber: |
3 g |
Protein: |
26 g |
Carbohydrates: |
16 g |
Potassium: |
728 mg |
Spicy Veal Roast
Skimming the fat from the cooking juices in this dish helps
lower the fat content.
- 1/4 tsp salt
- 1/2 tsp black pepper
- 1/2 tsp cinnamon
- 1 1/2 tsp cumin
- 3 lb boned lean veal shoulder, trimmed, rolled, tied
- 4 tsp olive oil
- 1/2 lb onions, peeled
- 1/2 clove garlic, peeled
- 2 tsp dried tarragon
- 4 sprigs fresh parsley
- 1 tsp thyme
- 1 bay leaf
- Mix together salt, pepper, cinnamon, and cumin. Rub over roast.
- Heat 2 teaspoons of oil in large skillet. Add onions, garlic, and
tarragon. Cover and cook over low heat for 10 minutes. Set aside.
- Heat remaining 2 teaspoons of oil in ovenproof pan large enough to
hold all ingredients. Brown meat on all sides.
- Add garlic-onion mixture. Add parsley, thyme, and bay leaf.
Cover.
- Bake in 325 ºF oven for 1 1/2 hours, or until meat is
tender.
- Remove meat to serving platter. Skim fat from cooking juices. Remove
bay leaf and parsley. Cut roast in 1/4- to 1/2-inch slices. Pour a little
cooking juice over roast and serve rest on side.
Yield: 12 servings |
Serving size: 3 oz |
Each serving
provides: |
Calories: |
206 |
Total fat: |
8 g |
Saturated fat: |
3 g |
Cholesterol: |
124 mg |
Sodium: |
149 mg |
Total fiber: |
1 g |
Protein: |
30 g |
Carbohydrates: |
2 g |
Potassium: |
459 mg |
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Chicken
Barbecued Chicken
Don't forget to remove the skin and fat to keep this zesty dish
heart healthy.
- 3 lb chicken parts (breast, drumstick, and thigh), skin and fat
removed
- 1 large onion, thinly sliced
- 3 Tbsp vinegar
- 3 Tbsp Worcestershire sauce
- 2 Tbsp brown sugar to taste black pepper
- 1 Tbsp hot pepper flakes
- 1 Tbsp chili powder
- 1 C chicken stock or broth, fat skimmed from top
- Place chicken in 13- by 9- by 2-inch pan. Arrange onions over
top.
- Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot
pepper flakes, chili powder, and stock.
- Pour mixture over chicken and bake at 350 °F for 1 hour or until
done. While cooking, baste occasionally.
Yield: 8 servings |
Serving size: 1 chicken part with
sauce |
Each serving
provides: |
Calories: |
176 |
Total fat: |
6 g |
Saturated fat: |
2 g |
Cholesterol: |
68 mg |
Sodium: |
240 mg |
Total fiber: |
1 g |
Protein: |
24 g |
Carbohydrates: |
7 g |
Potassium: |
360 mg |
Barbecued Chicken—Spicy Southern Style
Let yourself fall under the spell of this Southern-style, sweet,
barbecue sauce.
- 5 Tbsp (3 oz) tomato paste
- 1 tsp ketchup
- 2 tsp honey
- 1 tsp molasses
- 1 tsp Worcestershire sauce
- 4 tsp white vinegar
- 3/4 tsp cayenne pepper
- 1/8 tsp black pepper
- 1/4 tsp onion powder
- 2 cloves garlic, minced
- 1/8 tsp ginger, grated
- 1 1/2 lb chicken (breasts, drumsticks), skinless
- Combine all ingredients except chicken in saucepan.
- Simmer for 15 minutes.
- Wash chicken and pat dry. Place it on large platter and brush with
half of sauce mixture.
- Cover with plastic wrap and marinate in refrigerator for 1 hour.
- Place chicken on baking sheet lined with aluminum foil and broil for
10 minutes on each side to seal in juices.
- Turn oven to 350 °F and add remaining sauce to chicken. Cover
chicken with aluminum foil and continue baking for 30 minutes.
Yield: 6 servings |
Serving size: 1/2 breast or 2 small
drumsticks |
Each serving
provides: |
Calories: |
176 |
Total fat: |
4 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
81 mg |
Sodium: |
199 mg |
Total fiber: |
1 g |
Protein: |
27 g |
Carbohydrates: |
7 g |
Potassium: |
392 mg |
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Chicken Gumbo
Simple but filling—this dish feeds the need.
- 1 tsp vegetable oil
- 1/4 C flour
- 3 C low-sodium chicken broth
- 1 1/2 lb chicken breast, skinless, boneless, cut into 1-inch
strips
- 1 C (1/2 lb) white potatoes, cubed
- 1 C onions, chopped
- 1 C (1/2 lb) carrots, coarsely chopped
- 1/2 medium carrot, grated
- 1/4 C celery, chopped
- 4 cloves garlic, finely minced
- 2 stalks scallion, chopped
- 1 whole bay leaf
- 1/2 tsp thyme
- 1/2 tsp black pepper, ground
- 2 tsp hot (or jalapeño) pepper
- 1 C (1/2 lb) okra, sliced into 1/2-inch pieces
- Add oil to large pot and heat over medium flame.
- Stir in flour. Cook, stirring constantly, until flour begins to turn
golden brown.
- Slowly stir in all broth using wire whisk. Cook for 2 minutes. Broth
mixture should not be lumpy.
- Add rest of ingredients except okra. Bring to boil, then reduce heat
and let simmer for 20–30 minutes.
- Add okra and let cook for 15–20 more minutes.
- Remove bay leaf and serve hot in bowl or over rice.
Yield: 8 servings |
Serving size: 3/4 cup |
Each serving
provides: |
Calories: |
165 |
Total fat: |
4 g |
Saturated fat: |
1 g |
Cholesterol: |
51 mg |
Sodium: |
81 mg |
Total fiber: |
2 g |
Protein: |
21 g |
Carbohydrates: |
11 g |
Potassium: |
349 mg |
Chicken and Rice
Let this Latino-inspired dish—full
of heart healthy ingredients—inspire you.
- 6 chicken pieces (legs and breasts), skinless
- 2 tsp vegetable oil
- 4 C water
- 2 tomatoes, chopped
- 1/2 C green pepper, chopped
- 1/4 C red pepper, chopped
- 1/4 C celery, diced
- 1 medium carrot, grated
- 1/4 C corn, frozen
- 1/2 C onion, chopped
- 1/4 C fresh cilantro, chopped
- 2 cloves garlic, chopped fine
- 1/8 tsp salt
- 1/8 tsp pepper
- 2 C rice
- 1/2 C frozen peas
- 2 oz Spanish olives
- 1/4 C raisins
- In large pot, brown chicken pieces in oil.
- Add water, tomatoes, green and red peppers, celery, carrots, corn,
onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for
20–30 minutes or until chicken is done.
- Remove chicken from pot and place in refrigerator. Add rice, peas,
and olives to pot. Cover pot and cook over low heat for about 20 minutes until
rice is done.
- Add chicken and raisins, and cook for another 8 minutes.
Yield: 6 servings |
Serving size: 1 cup of rice and 1 piece of
chicken |
Each serving
provides: |
Calories: |
448 |
Total fat: |
7 g |
Saturated fat: |
2 g |
Cholesterol: |
49 mg |
Sodium: |
352 mg |
Total fiber: |
4 g |
Protein: |
24 g |
Carbohydrates: |
70 g |
Potassium: |
551 mg |
Chicken and Spanish Rice
This peppy dish is moderate in sodium but high in
taste.
- 1 C onions, chopped
- 1/4 C green peppers
- 2 tsp vegetable oil
- 1 can (8 oz) tomato sauce*
- 1 tsp parsley, chopped
- 1/2 tsp black pepper
- 1 1/4 tsp garlic, minced
- 5 C cooked rice (in unsalted water)
- 3 1/2 C chicken breast, cooked, skin and bone removed, diced
*Reduce sodium by using one 4-oz can of no salt added tomato sauce and
one 4-oz can of regular tomato sauce. New sodium content for each serving is
226 mg.
- In large skillet, sauté onions and green peppers in oil for 5
minutes on medium heat.
- Add tomato sauce and spices. Heat through.
- Add cooked rice and chicken, and heat through.
Yield: 5 servings |
Serving size: 1 1/2 cups |
Each serving
provides: |
Calories: |
406 |
Total fat: |
6 g |
Saturated fat: |
2 g |
Cholesterol: |
75 mg |
Sodium: |
367 mg |
Total fiber: |
2 g |
Protein: |
33 g |
Carbohydrates: |
52 g |
Potassium: |
527 mg |
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Chicken Marsala
Want flavor without lots of salt and fat? Try this dish, which
combines wine, lemon juice, and mushrooms into a delicious sauce.
- 1/8 tsp black pepper
- 1/4 tsp salt
- 1/4 C flour
- 4 (5 oz total) chicken breasts, boned, skinless
- 1 Tbsp olive oil
- 1/2 C Marsala wine
- 1/2 C chicken stock, fat skimmed from top
- 1/2 lemon, juice only
- 1/2 C mushrooms, sliced
- 1 Tbsp fresh parsley, chopped
- Mix together pepper, salt, and flour. Coat chicken with seasoned
flour.
- In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet
and brown on both sides, then remove and set aside.
- To skillet, add wine and stir until heated. Add juice, stock, and
mushrooms. Stir, reduce heat, and cook for about 10 minutes, until sauce is
partially reduced.
- Return browned chicken breasts to skillet. Spoon sauce over
chicken.
- Cover and cook for about 5–10 minutes or until chicken is
done.
- Serve sauce over chicken. Garnish with chopped parsley.
Yield: 4 servings |
Serving size: 1 chicken breast with 1/3 cup of
sauce |
Each serving
provides: |
Calories: |
285 |
Total fat: |
8 g |
Saturated fat: |
2 g |
Cholesterol: |
85 mg |
Sodium: |
236 mg |
Total fiber: |
1 g |
Protein: |
33 g |
Carbohydrates: |
11 g |
Potassium: |
348 mg |
Chicken Orientale
Kabobs look as great as they taste, and these are made with no
added salt and very little oil, in order to keep them heart
healthy.
- 8 boneless, skinless chicken breasts, cut into chunks
- 8 fresh mushrooms
to taste black pepper
- 8 whole white onions, parboiled
- 2 oranges, quartered
- 8 canned pineapple chunks, nonsweetened
- 8 cherry tomatoes
- 1 can (6 oz) frozen, concentrated apple juice, thawed
- 1 C dry white wine
- 2 Tbsp soy sauce, low sodium
- dash ginger, ground
- 2 Tbsp vinegar
- 1/4 C vegetable oil
- Sprinkle chicken breasts with pepper.
- Thread 8 skewers as follows: chicken, mushroom, chicken, onion,
chicken, orange quarter, chicken, pineapple chunk, cherry tomato. Place kabobs
in shallow pan.
- Combine remaining ingredients and spoon over kabobs. Marinate in
refrigerator for at least 1 hour, then drain.
- Broil kabobs 6 inches from heat for 15 minutes for each side. Brush
with marinade every 5 minutes. After done, discard leftover marinade and serve
kabobs.
Yield: 8 servings |
Serving size: 1/2 kabob |
Each serving
provides: |
Calories: |
359 |
Total fat: |
11 g |
Saturated fat: |
2 g |
Cholesterol: |
66 mg |
Sodium: |
226 mg |
Total fiber: |
3 g |
Protein: |
28 g |
Chicken Ratatouille
It may be hard to say ratatouille, but this one-dish recipe will
show you that it's very easy to eat.
- 1 Tbsp vegetable oil
- 4 medium chicken breast halves, skinned, fat removed, boned, and cut
into 1-inch pieces
- 2 zucchini, about 7 inches long, unpeeled, thinly sliced
- 1 small eggplant, peeled, cut into 1-inch cubes
- 1 medium onion, thinly sliced
- 1 medium green pepper, cut into 1-inch pieces
- 1/2 lb fresh mushrooms, sliced
- 1 can (16 oz) whole tomatoes, cut up
- 1 clove garlic, minced
- 1 1/2 tsp dried basil, crushed
- 1 Tbsp fresh parsley, minced
- to taste black pepper
- Heat oil in large nonstick skillet. Add chicken and sauté for
about 3 minutes or until lightly browned.
- Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook for
about 15 minutes, stirring occasionally.
- Add tomatoes, garlic, basil, parsley, and pepper. Stir and continue
to cook for about 5 minutes or until chicken is tender.
Yield: 4 servings |
Serving size: 1 1/2 cups |
Each serving
provides: |
Calories: |
266 |
Total fat: |
8 g |
Saturated fat: |
2 g |
Cholesterol: |
66 mg |
Sodium: |
253 mg |
Total fiber: |
6 g |
Protein: |
30 g |
Carbohydrates: |
21 g |
Potassium: |
1,148 mg |
Chicken Salad
Chill out with this simple, yet flavorful dish.
- 3 1/4 C chicken, cooked, cubed, skinless
- 1/4 C celery, chopped
- 1 Tbsp lemon juice
- 1/2 tsp onion powder
- 1/8 tsp salt*
- 3 Tbsp mayonnaise, lowfat
*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content
for each serving is 127 mg.
- Bake chicken, cut into cubes, and refrigerate.
- In large bowl, combine rest of ingredients, add chilled chicken and
mix well.
Yield: 5 servings |
Serving size: 3/4 cup |
Each serving
provides: |
Calories: |
183 |
Total fat: |
7 g |
Saturated fat: |
2 g |
Cholesterol: |
78 mg |
Sodium: |
201 mg |
Total fiber: |
0 g |
Protein: |
27 g |
Carbohydrates: |
1 g |
Potassium: |
240 mg |
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Chicken Stew
This stew is as hearty as any, but healthier than
most.
- 8 pieces chicken (breasts or legs)
- 1 C water
- 2 cloves small garlic, minced
- 1 small onion, chopped
- 1 1/2 tsp salt
- 1/2 tsp pepper
- 3 medium tomatoes, chopped
- 1 tsp parsley, chopped
- 1/4 C celery, finely chopped
- 2 medium potatoes, peeled, chopped
- 2 small carrots, chopped
- 2 bay leaves
- Remove skin from chicken, along with any extra fat. In large skillet,
combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley.
Tightly cover and cook over low heat for 25 minutes.
- Add celery, potatoes, carrots, and bay leaves and continue to cook
for 15 more minutes or until chicken and vegetables are tender. Remove bay
leaves before serving.
Yield: 8 servings |
Serving size: 1 piece of chicken |
Each serving
provides: |
Calories: |
206 |
Total fat: |
6 g |
Saturated fat: |
2 g |
Cholesterol: |
75 mg |
Sodium: |
489 mg |
Total fiber: |
2 g |
Protein: |
28 g |
Carbohydrates: |
10 g |
Potassium: |
493 mg |
Crispy Oven-Fried Chicken
Kids will love this chicken—it tastes batter-dipped and
fried, but is actually good for the heart.
- 1/2 C skim milk or buttermilk
- 1 tsp poultry seasoning
- 1 C cornflakes, crumbled
- 1 1/2 Tbsp onion powder
- 1 1/2 Tbsp garlic powder
- 2 tsp black pepper
- 2 tsp dried hot pepper, crushed
- 1 tsp ginger, ground
- 8 pieces chicken, skinless (4 breasts, 4 drumsticks)
- a few shakes of paprika
- 1 tsp vegetable oil
- Preheat oven to 350 °F.
- Add 1/2 teaspoon of poultry seasoning to milk.
- Combine all other spices with cornflake crumbs and place in plastic
bag.
- Wash chicken and pat dry. Dip chicken into milk, shake to remove
excess, then quickly shake in bag with seasoning and crumbs.
- Refrigerate for 1 hour.
- Remove from refrigerator and sprinkle lightly with paprika for
color.
- Evenly space chicken on greased baking pan.
- Cover with aluminum foil and bake for 40 minutes. Remove foil and
continue baking for an added 30–40 minutes or until meat can be easily
pulled away from bone with fork. Drumsticks may require less baking time than
breasts. (Do not turn chicken during baking.) Crumbs will form crispy
"skin."
Yield: 6 servings |
Serving size: 1/2 breast or 2 small
drumsticks |
Each serving
provides: |
Calories: |
256 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
82 mg |
Sodium: |
286 mg |
Total fiber: |
1 g |
Protein: |
30 g |
Carbohydrates: |
22 g |
Potassium: |
339 mg |
Finger-Licking Curried Chicken
The name tells all—ginger and curry powder make this dish
irresistable.
- 1 1/2 tsp curry powder
- 1 tsp thyme, crushed
- 1 stalk scallion, chopped
- 1 Tbsp hot pepper, chopped
- 1 tsp black pepper, ground
- 8 cloves garlic, crushed
- 1 Tbsp ginger, grated
- 3/4 tsp salt
- 8 pieces chicken, skinless (breast and drumstick)
- 1 Tbsp olive oil
- 1 C water
- 1 medium white potato, diced
- 1 large onion, chopped
- Mix together curry powder, thyme, scallion, hot pepper, cayenne
pepper, black pepper, garlic, ginger, onion, and salt.
- Sprinkle seasoning mixture on chicken.
- Marinate for at least 2 hours in refrigerator.
- Heat oil in skillet over medium flame. Add chicken and
sauté.
- Add water and allow chicken to cook over medium flame for 30
minutes.
- Add diced potatoes and cook for an added 30 minutes.
- Add onions and cook for 15 minutes more or until meat is tender.
Yield: 6 servings |
Serving size: 1/2 breast or 2 small
drumsticks |
Each serving
provides: |
Calories: |
213 |
Total fat: |
6 g |
Saturated fat: |
2 g |
Cholesterol: |
81 mg |
Sodium: |
363 mg |
Total fiber: |
1 g |
Protein: |
28 g |
Carbohydrates: |
10 g |
Potassium: |
384 mg |
Grilled Chicken With Green Chile Sauce
In this recipe, the chicken is marinated to make it tender
without using a lot of fat.
- 4 chicken breasts, boneless, skinless
- 1/4 C olive oil
- 2 limes, juice only
- 1/4 tsp oregano
- 1/2 tsp black pepper
- 1/4 C water
- 10–12 tomatillos, husks removed, cut in half
- 1/2 medium onion, quartered
- 2 cloves garlic, finely chopped
- 2 jalapeño peppers
- 2 Tbsp cilantro, chopped
- 1/4 tsp salt
- 1/4 C lowfat sour cream
- Combine oil, juice from one lime, oregano, and black pepper in
shallow, glass baking dish. Stir.
- Place chicken breasts in baking dish and turn to coat each side.
Cover dish and refrigerate overnight. Turn chicken periodically to marinate it
on both sides.
- Put water, tomatillos, and onion into saucepan. Bring to gentle boil
and cook uncovered for 10 minutes or until tomatillos are tender.
- In blender, place cooked onion, tomatillos, and any remaining water.
Add garlic, jalape ño peppers, cilantro, salt, and juice of second lime.
Blend until all ingredients are smooth. Place sauce in bowl and
refrigerate.
- Place chicken breasts on hot grill and cook until done. Place chicken
on serving platter. Spoon tablespoon of lowfat sour cream over each chicken
breast. Pour sauce over sour cream.
Yield: 4 servings |
Serving size: 1 breast |
Each serving
provides: |
Calories: |
210 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
73 mg |
Sodium: |
91 mg |
Total fiber: |
3 g |
Protein: |
29 g |
Carbohydrates: |
14 g |
Potassium: |
780 mg |
Jamaican Jerk Chicken
The spices and peppers in this dish will transport you to a
whole new taste.
- 1/2 tsp cinnamon, ground
- 1 1/2 tsp allspice, ground
- 1 1/2 tsp black pepper, ground
- 1 Tbsp hot pepper, chopped
- 1 tsp hot pepper, crushed, dried
- 2 tsp oregano, crushed
- 2 tsp thyme, crushed
- 1/2 tsp salt
- 6 cloves garlic, finely chopped
- 1 C onion, pureed or finely chopped
- 1/4 C vinegar
- 3 Tbsp brown sugar
- 8 pieces chicken, skinless (4 breasts, 4 drumsticks)
- Preheat oven to 350 °F.
- Combine all ingredients except chicken in large bowl. Rub seasoning
over chicken and marinate in refrigerator for 6 hours or longer.
- Evenly space chicken on nonstick or lightly greased baking pan.
- Cover with aluminum foil and bake for 40 minutes. Remove foil and
continue baking for an added 30–40 minutes or until the meat can be
easily pulled away from the bone with a fork.
Yields: 6 servings |
Serving size: 1/2 breast or 2 small
drumsticks |
Each serving
provides: |
Calories: |
199 |
Total fat: |
4 g |
Saturated fat: |
1 g |
Cholesterol: |
81 mg |
Sodium: |
267 mg |
Total fiber: |
1 g |
Protein: |
28 g |
Carbohydrates: |
12 g |
Potassium: |
338 mg |
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20-Minute Chicken Creole
This quick Southern dish contains no added fat and very little
added salt in its spicy tomato sauce.
- 4 medium chicken breast halves, skinless, boned, and cut into 1-inch
strips*
- 1 C (14 oz) tomatoes, cut up**
- 1 C low-sodium chili sauce
- 1 1/2 C (1 large) green pepper, chopped
- 1 1/2 C celery, chopped
- 1/4 C onion, chopped
- 2 cloves garlic, minced
- 1 Tbsp fresh basil (or 1 tsp dried)
- 1 Tbsp fresh parsley (or 1 tsp dried)
- 1/4 tsp red pepper, crushed
- 1/4 tsp salt
- as needed nonstick cooking spray
* For convenience, you can use uncooked boneless, skinless chicken
breast.
** To cut back on sodium, try low sodium canned tomatoes.
- Spray deep skillet with nonstick cooking spray. Preheat pan over high
heat.
- Cook chicken in hot skillet, stirring, for 3–5 minutes or until
no longer pink. Reduce heat.
- Add tomatoes with juice, low sodium chili sauce, green pepper,
celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to
boil and reduce heat. Simmer covered for 10 minutes.
- Serve over hot cooked rice or whole wheat pasta.
Yield: 4 servings |
Serving size: 1 1/2 cups |
Each serving
provides: |
Calories: |
274 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
73 mg |
Sodium: |
383 mg |
Total fiber: |
4 g |
Protein: |
30 g |
Carbohydrates: |
30 g |
Potassium: |
944 mg> |
Very Lemony Chicken
This tangy
chicken scores high on taste, while being lower in calories, saturated fat, and
cholesterol.
- 1 1/2 lb chicken breast, skinned, fat removed
- 1/2 C fresh lemon juice
- 2 Tbsp white wine vinegar
- 1/2 C fresh lemon peel, sliced
- 3 tsp fresh oregano, chopped (or 1 tsp dried oregano, crushed)
- 1 medium onion, sliced
- 1/4 tsp salt
- to taste black pepper
- 1/2 tsp paprika
- Place chicken in 13- by 9- by 2-inch glass baking dish.
- Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over
chicken, cover, and marinate in refrigerator several hours, turning
occasionally, or overnight.
- Sprinkle with salt, pepper, and paprika.
- Cover and bake at 300 ºF for 30 minutes. Uncover and bake for
added 30 minutes or until done.
Yield: 4 servings |
Serving size: 1 breast with sauce |
Each serving
provides: |
Calories: |
179 |
Total fat: |
4 g |
Saturated fat: |
1 g |
Cholesterol: |
73 mg |
Sodium: |
222 mg |
Total fiber: |
2 g |
Protein: |
28 g |
Carbohydrates: |
8 g |
Potassium: |
350 mg |
Yosemite Chicken Stew and Dumplings
This satisfying dish keeps the fat down so you can enjoy its
dumplings without turning into one.
FOR STEW
- 1 lb chicken, skinless, boneless, cut into
- 1-inch cubes
- 1/2 C onion, coarsely chopped
- 1 medium carrot, peeled, thinly sliced
- 1 stalk celery, thinly sliced
- 1/4 tsp salt
- to taste black pepper
- 1 pinch ground cloves
- 1 bay leaf
- 3 C water
- 1 tsp cornstarch
- 1 tsp dried basil
- 1 package (10 oz) frozen peas
FOR CORNMEAL DUMPLINGS
- 1 C yellow cornmeal
- 3/4 C sifted all-purpose flour
- 2 tsp baking powder
- 1/2 tsp salt
- 1 C lowfat milk
- 1 Tbsp vegetable oil
To prepare stew:
- Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf,
and water in large saucepan. Heat to boiling. Cover and reduce heat to simmer.
Cook for about 30 minutes or until chicken is tender.
- Remove chicken and vegetables from broth. Strain broth. This
satisfying dish keeps the fat down so you can enjoy its dumplings without
turning into one.
- Skim fat from broth. Measure and, if necessary, add water to make 3
cups liquid.
- Add cornstarch to 1 cup of cooled broth and mix by shaking vigorously
in jar with tight-fitting lid.
- Pour mix into saucepan with remaining broth. Cook, stirring
constantly, until liquid comes to boil and is thickened.
- Add basil, peas, and reserved vegetables to sauce. Stir to
combine.
- Add chicken and heat slowly to boiling while preparing cornmeal
dumplings.
To prepare dumplings:
- Put cornmeal, flour, baking powder, and salt into large mixing
bowl.
- Mix milk and oil. Add milk mixture all at once to dry ingredients.
Stir just enough to moisten flour and evenly distribute liquid. Dough will be
soft.
- Drop by full tablespoons on top of stew. Cover saucepan tightly. Heat
to boiling. Reduce heat to simmering, and steam for about 20 minutes. Do not
lift cover.
back to top
Yield: 6 servings |
Serving size: 1 1/4 cups stew with 2
dumplings |
Each serving
provides: |
Calories: |
301 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
43 mg |
Sodium: |
471 mg |
Total fiber: |
5 g |
Protein: |
24 g |
Carbohydrates: |
37 g |
Potassium: |
409 mg |
Turkey
Autumn Turkey-Stuffed Cabbage
This dish cuts the fat by mixing turkey and lean
beef.
- 1 head cabbage
- 1/2 lb lean ground beef
- 1/2 lb ground turkey
- 2 small onions, one minced, one sliced
- 1 slice stale whole wheat bread, crumbled
- 1/4 C water
- 1/8 tsp black pepper
- 1 can (16 oz) diced tomatoes
- 1 C water
- 1 medium carrot, sliced
- 1 Tbsp lemon juice
- 2 Tbsp brown sugar
- 1 Tbsp cornstarch
- Rinse and core cabbage. Carefully remove 10 outer leaves and place in
saucepan. Cover with boiling water and simmer for 5 minutes. Remove cooked
cabbage leaves and drain on paper towel.
- Shred 1/2 cup of raw cabbage and set aside.
- Brown ground beef and turkey, and minced onion in skillet. Drain
fat.
- Place cooked and drained meat mixture, bread crumbs, water, and
pepper in mixing bowl.
- Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice from
can to meat mixture. Mix well. Place 1/4 cup of filling on each parboiled,
drained cabbage leaf. Fold. Place folded side down in skillet.
- Add tomatoes, sliced onion, water, shredded cabbage, and carrot.
Cover and simmer for about 1 hour or until cabbage is tender, basting
occasionally.
- Remove cabbage rolls to serving platter, keep warm.
- Mix lemon juice, brown sugar, and cornstarch together in small bowl.
Add to vegetables and liquid in skillet and cook, stirring occasionally, until
thickened and clear. Serve over cabbage rolls.
Yield: 5 servings |
Serving size: 2 rolls |
Each serving
provides: |
Calories: |
235 |
Total fat: |
9 g |
Saturated fat: |
3 g |
Cholesterol: |
56 mg |
Sodium: |
235 mg |
Total fiber: |
3 g |
Protein: |
20 g |
Carbohydrates: |
18 g |
Potassium: |
545 mg |
Spaghetti With Turkey Meat Sauce
Turkey isn't just for Thanksgiving. Let it go Italian for this
healthy, meaty spaghetti.
- 1 lb ground turkey, lean
- 1 can (28 oz) tomatoes, cut up
- 1 C green pepper, finely chopped
- 1 C onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano, crushed
- 1 tsp black pepper
- 1 lb spaghetti, uncooked
- as needed nonstick cooking spray
- Coat large skillet with nonstick spray. Preheat over high heat.
- Add turkey and cook, stirring occasionally, for 5 minutes. Drain and
discard fat.
- Stir in tomatoes with juice, green pepper, onion, garlic, oregano,
and black pepper. Bring to boil. Reduce heat and simmer covered for 15 minutes,
stirring occasionally. Remove cover and simmer for added 15 minutes. (For
creamier sauce, give sauce a whirl in blender or food processor.)
- Meanwhile, cook spaghetti in unsalted water. Drain well.
- Serve sauce over spaghetti.
Yield: 6 servings |
Serving size: 5 oz of sauce with 9 oz of cooked
spaghetti |
Each serving
provides: |
Calories: |
455 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
51 mg |
Sodium: |
248 mg |
Total fiber: |
5 g |
Protein: |
28 g |
Carbohydrates: |
71 g |
Potassium: |
593 mg |
Turkey Meat Loaf
Here's a healthier version of an old diner
favorite.
- 1 lb lean turkey, ground
- 1/2 C regular oats, dry
- 1 large egg
- 1 Tbsp onion, dehydrated
- 1/4 C catsup
- Combine all ingredients and mix well.
- Bake in loaf pan at 350 °F or to internal temperature of 165
°F for 25 minutes.
- Cut into five slices and serve.
Yield: 5 servings |
Serving size: 1 slice (3 oz) |
Each serving yields: |
Calories: |
192 |
Total fat: |
7 g |
Saturated fat: |
2 g |
Cholesterol: |
103 mg |
Sodium: |
214 mg |
Total fiber: |
1 g |
Protein: |
21 g |
Carbohydrates: |
23 g |
Potassium: |
292 mg |
Fish
Baked Salmon Dijon
This salmon
entrée is easy to make and will be enjoyed by the whole family!
- 1 C fat free sour cream
- 2 tsp dried dill
- 3 Tbsp scallions, finely chopped
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1 1/2 lb salmon fillet with skin, cut in center
- 1/2 tsp garlic powder
- 1/2 tsp black pepper
- as needed fat free cooking spray
- Whisk sour cream, dill, onion, mustard, and lemon juice in small bowl
to blend.
- Preheat oven to 400 °F. Lightly oil baking sheet with cooking
spray.
- Place salmon, skin side down, on prepared sheet. Sprinkle with garlic
powder and pepper, then spread with the sauce.
- Bake salmon until just opaque in center, about 20 minutes.
Yield: 6 servings |
Serving size: 1 piece (4 oz) |
Each serving
provides: |
Calories: |
196 |
Total fat: |
7 g |
Saturated fat: |
2 g |
Cholesterol: |
76 mg |
Sodium: |
229 mg |
Total fiber: |
less than 1 g |
Protein: |
27 g |
Carbohydrates: |
5 g |
Potassium: |
703 mg |
Baked Trout
You'll reel them in with this nutritious delicious
dish.
- 2 lb trout fillet, cut into 6 pieces Any kind of fish can be
used.
- 3 Tbsp lime juice (about 2 limes)
- 1 medium tomato, chopped
- 1/2 medium onion, chopped
- 3 Tbsp cilantro, chopped
- 1/2 tsp olive oil
- 1/4 tsp black pepper
- 1/4 tsp salt
- 1/4 tsp red pepper (optional)
- Preheat oven to 350 °F.
- Rinse fish and pat dry. Place in baking dish.
- In separate dish, mix remaining ingredients together and pour over
fish.
- Bake for 15–20 minutes or until fork-tender.
Yield: 6 servings |
Serving size: 1 piece |
Each serving
provides: |
Calories: |
236 |
Total fat: |
9 g |
Saturated fat: |
3 g |
Cholesterol: |
104 mg |
Sodium: |
197 mg |
Total fiber: |
less than 1 g |
Protein: |
34 g |
Carbohydrates: |
2 g |
Potassium: |
865 mg |
Catfish Stew and Rice
Catfish isn't just Southern anymore. Everyone can go "down home"
with this dish.
- 2 medium potatoes
- 1 can (14 1/2 oz) tomatoes, cut up*
- 1 C onion, chopped
- 1 C (8–oz bottle) clam juice or water
- 1 C water
- 2 cloves garlic, minced
- 1/2 head cabbage, coarsely chopped
- 1 lb catfish fillets
- as needed green onion, sliced
- 1 1/2 Tbsp Chili and Spice Seasoning
- 2 C cooked rice (white or brown)
- * Reduce the sodium by using low or no added sodium canned
tomatoes.
- Peel potatoes and cut into quarters.
- In large pot, combine potatoes, tomatoes and their juice, onion, clam
juice, water, and garlic.
- Bring to boil and reduce heat. Cook covered over medium-low heat for
10 minutes.
- Add cabbage and return to boil. Reduce heat. Cook covered over
medium-low heat for 5 minutes, stirring occasionally.
- Meanwhile, cut fillets into 2-inch lengths. Coat with Chili and Spice
Seasoning.
- Add fish to vegetables. Reduce heat and simmer covered for 5 minutes
or until fish flakes easily with fork.
- Serve in soup plates. Garnish with sliced green onion, if desired.
Serve with scoop of hot cooked rice.
Yield: 4 servings |
Serving size: 1 cup of stew with 1/2 cup of
rice |
Each serving
provides: |
Calories: |
363 |
Total fat: |
8 g |
Saturated fat: |
2 g |
Cholesterol: |
87 mg |
Sodium: |
355 mg |
Total fiber: |
4 g |
Protein: |
28 g |
Carbohydrates: |
44 g |
Potassium: |
1,079 mg |
back to top
Fish Veronique
Here's a trick to treat the taste buds: Remove the fat from the
chicken broth and add lowfat milk to get a healthy sauce that tastes rich and
looks creamy.
- 1 lb white fish (such as cod, sole, or turbot)
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1/4 C dry white wine
- 1/4 C chicken stock or broth, skim fat from top
- 1 Tbsp lemon juice
- 1 Tbsp soft margarine
- 2 Tbsp flour
- 3/4 C lowfat or skim milk
- 1/2 C seedless grapes
- as needed nonstick cooking spray
- Spray 10- by 6-inch baking dish with nonstick spray. Place fish in
pan and sprinkle with salt and pepper.
- Mix wine, stock, and lemon juice in small bowl and pour over
fish.
- Cover and bake at 350 ºF for 15 minutes.
- Melt margarine in small saucepan. Remove from heat and blend in
flour. Gradually add milk and cook over moderately low heat, stirring
constantly, until thickened.
- Remove fish from oven, and pour liquid from baking dish into "cream"
sauce, stirring until blended. Pour sauce over fish and sprinkle with
grapes.
- Broil about 4 inches from heat for 5 minutes or until sauce starts to
brown.
Yield: 4 servings |
Serving size: 1 fillet with sauce |
Each serving
provides: |
Calories: |
166 |
Total fat: |
2 g |
Saturated fat: |
1 g |
Cholesterol: |
61 mg |
Sodium: |
343 mg |
Total fiber: |
less than 1 g |
Protein: |
24 g |
Carbohydrates: |
9 g |
Potassium: |
453 mg |
Mediterranean Baked Fish
Taste the Mediterranean in this dish's tomato, onion, and garlic
sauce.
- 1 lb fish fillets (sole, flounder, or sea perch)
- 2 tsp olive oil
- 1 large onion, sliced
- 1 can (16 oz) whole tomatoes, drained (reserve juice), coarsely
chopped
- 1/2 C tomato juice (reserved from canned tomatoes)
- 1 bay leaf
- 1 clove garlic, minced
- 1 C dry white wine
- 1/4 C lemon juice
- 1/4 C orange juice
- 1 Tbsp fresh orange peel, grated
- 1 tsp fennel seeds, crushed
- 1/2 tsp dried oregano, crushed
- 1/2 tsp dried thyme, crushed
- 1/2 tsp dried basil, crushed
- to taste black pepper
- Heat oil in large nonstick skillet. Add onion and sauté over
moderate heat for 5 minutes or until soft.
- Add all remaining ingredients except fish. Stir well and simmer
uncovered for 30 minutes.
- Arrange fish in 10- by 6-inch baking dish. Cover with sauce. Bake
uncovered at 375 ºF for about 15 minutes or until fish flakes easily.
Yield: 4 servings |
Serving size: 4-oz fillet with sauce |
Each serving
provides: |
Calories: |
178 |
Total fat: |
4 g |
Saturated fat: |
1 g |
Cholesterol: |
56 mg |
Sodium: |
260 mg |
Total fiber: |
3 g |
Protein: |
22 g |
Carbohydrates: |
12 g |
Potassium: |
678 mg |
Mouth-Watering Oven-Fried Fish
This heart healthy dish can be made with many kinds of
fish—to be enjoyed over and over.
- 2 lb fish fillets
- 1 Tbsp lemon juice, fresh
- 1/4 C skim milk or 1% buttermilk
- 2 drops hot pepper sauce
- 1 tsp fresh garlic, minced
- 1/4 tsp white pepper, ground
- 1/4 tsp salt
- 1/4 tsp onion powder
- 1/2 C cornflakes, crumbled, or regular bread crumbs
- 1 Tbsp vegetable oil
- 1 fresh lemon, cut in wedges
- Preheat oven to 475 °F.
- Wipe fillets with lemon juice and pat dry.
- Combine milk, hot pepper sauce, and garlic.
- Combine pepper, salt, and onion powder with cornflake crumbs and
place on plate.
- Let fillets sit briefly in milk. Remove and coat fillets on both
sides with seasoned crumbs. Let stand briefly until coating sticks to each side
of fish.
- Arrange on lightly oiled shallow baking dish.
- Bake for 20 minutes on middle rack without turning.
- Cut into 6 pieces. Serve with fresh lemon.
Yield: 6 servings |
Serving size: 1 cut piece |
Each serving
provides: |
Calories: |
183 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
80 mg |
Sodium: |
325 mg |
Total fiber: |
1 g |
Protein: |
30 g |
Carbohydrates: |
10 g |
Potassium: |
453 mg |
Scallop Kabobs
These colorful kabobs use scallops, which are naturally low in
saturated fat.
- 3 medium green peppers, cut into 1 1/2-inch squares
- 1 1/2 lb fresh bay scallops
- 1 pt cherry tomatoes
- 1/4 C dry white wine
- 1/4 C vegetable oil
- 3 Tbsp lemon juice
- dash garlic powder
- to taste black pepper
- 4 skewers
- Parboil green peppers for 2 minutes.
- Alternately thread first three ingredients on skewers.
- Combine next five ingredients.
- Brush kabobs with wine/oil/lemon mixture, then place on grill (or
under broiler).
- Grill for 15 minutes, turning and basting frequently.
Yield: 4 servings |
Serving size: 1 kabob (6 oz) |
Each serving
provides: |
Calories: |
224 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
43 mg |
Sodium: |
355 mg |
Total fiber: |
3 g |
Protein: |
30 g |
Carbohydrates: |
13 g |
Potassium: |
993 mg |
Spicy Baked Fish
This spicy seafood dish will delight everyone.
- 1 lb cod (or other fish) fillet
- 1 Tbsp olive oil
- 1 tsp commercial spicy seasoning, salt free, or Hot N Spicy Seasoning mix as needed nonstick cooking
spray
- Preheat oven to 350 °F. Spray casserole dish with nonstick
cooking oil spray.
- Wash and dry fish. Place in dish. Drizzle with oil and seasoning
mixture.
- Bake uncovered for 15 minutes or until fish flakes with fork. Cut
into 4 pieces. Serve with rice.
Yields: 4 servings |
Serving size: 1 piece (3 oz) |
Each serving
provides: |
Calories: |
134 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
60 mg |
Sodium: |
93 mg |
Total fiber: |
0 g |
Protein: |
21 g |
Carbohydrates: |
less than 1 g |
Potassium: |
309 mg |
Spinach-Stuffed Sole
Heart healthy doesn't have to mean plain cooking, as this
special dish shows.
- 1 tsp olive oil
- 1/2 lb fresh mushrooms, sliced
- 1/2 lb fresh spinach, chopped
- 1/4 tsp oregano leaves, crushed
- 1 clove garlic, minced
- 1 1/2 lb sole fillets or other white fish
- 2 Tbsp sherry
- 4 oz (1 C) part-skim mozzarella cheese, grated
- as needed nonstick cooking spray
- Preheat oven to 400 ºF.
- Coat 10- by 6-inch baking dish with nonstick cooking spray.
- Heat oil in skillet and sauté mushrooms for about 3 minutes or
until tender.
- Add spinach and continue cooking for about 1 minute or until spinach
is barely wilted. Remove from heat and drain liquid into prepared baking
dish.
- Add oregano and garlic to drained sautéed vegetables. Stir to
mix ingredients.
- Divide vegetable mixture evenly among fillets and place in center of
each.
- Roll each fillet around mixture and place seam-side down in prepared
baking dish.
- Sprinkle with sherry, then grated mozzarella cheese. Bake for
1520 minutes or until fish flakes easily. Lift out with slotted
spoon.
Yield: 4 servings |
Serving size: 1 fillet roll |
Each serving
provides: |
Calories: |
273 |
Total fat: |
9 g |
Saturated fat: |
4 g |
Cholesterol: |
95 mg |
Sodium: |
163 mg |
Total fiber: |
2 g |
Protein: |
39 g |
Carbohydrates: |
6 g |
Potassium: |
880 mg |
Tuna Salad
Perfect for a healthy lunchtime salad plate or
sandwich.
- 2 can (6 oz each) tuna, water pack
- 1/2 C raw celery, chopped
- 1/3 C green onions, chopped
- 6 1/2 Tbsp mayonnaise, reduced fat
- Rinse and drain tuna for 5 minutes. Break apart with fork.
- Add celery, onion, and mayonnaise, and mix well.
Makes: 5 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
146 |
Total fat: |
7 g |
Saturated fat: |
1 g |
Cholesterol: |
25 mg |
Sodium: |
158 mg |
Total fiber: |
1 g |
Protein: |
16 g |
Carbohydrates: |
4 g |
Potassium: |
201 mg |
back to top
Pasta
Chillin' Out Pasta Salad
Cook up this taste feast and set the table for a new family
favorite.
- 2 1/2 C (8 oz) medium shell pasta
- 1 C (8 oz) plain nonfat yogurt
- 2 Tbsp spicy brown mustard
- 2 Tbsp salt free herb seasoning
- 1 1/2 C celery, chopped
- 1 C green onion, sliced
- 1 lb small shrimp, cooked
- 3 C (about 3 large) tomatoes, coarsely chopped
- Cook pasta according to directionsbut do not add salt to water.
Drain and cool.
- In large bowl, stir together yogurt, mustard, and herb
seasoning.
- Add pasta, celery, and green onion, and mix well. Chill for at least
2 hours.
- Just before serving, carefully stir in shrimp and tomatoes.
Servings: 12 |
Serving size: 1/2 cup |
Each serving yields: |
Calories: |
140 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
60 mg |
Sodium: |
135 mg |
Total fiber: |
1 g |
Protein: |
14 g |
Carbohydrates: |
19 g |
Potassium: |
295 mg |
Classic Macaroni and Cheese
This recipe proves you don't have to give up your favorite
dishes to eat heart healthy meals. Here's a lower fat version of a true
classic.
- 2 C macaroni
- 1/2 C onions, chopped
- 1/2 C evaporated skim milk
- 1 medium egg, beaten
- 1/4 tsp black pepper
- 1 1/4 C (4 oz) lowfat sharp cheddar cheese, finely shredded as needed
nonstick cooking spray
- Cook macroni according to directionsbut do not add salt to the
cooking water. Drain and set aside.
- Spray casserole dish with nonstick cooking spray.
- Preheat oven to 350 °F.
- Lightly spray saucepan with nonstick cooking spray. Add onions to
saucepan and sauté for about 3 minutes.
- In another bowl, combine macaroni, onions, and rest of the
ingredients, and mix thoroughly.
- Transfer mixture into casserole dish.
- Bake for 25 minutes or until bubbly. Let stand for 10 minutes before
serving.
Servings: 8 |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
200 |
Total fat: |
4 g |
Saturated fat: |
2 g |
Cholesterol: |
34 mg |
Sodium: |
120 mg |
Total fiber: |
1 g |
Protein: |
11 g |
Carbohydrates: |
29 g |
Potassium: |
119 mg |
Red Hot Fusilli
This lively dish is low in saturated fat and free of
cholesterol.
- 1 Tbsp olive oil
- 2 cloves garlic, minced
- 1/4 C fresh parsley, minced
- 4 C ripe tomatoes, chopped
- 1 Tbsp fresh basil, chopped (or 1 tsp dried)
- 1 Tbsp oregano leaves, crushed (or 1 tsp dried)
- 1/4 tsp salt
- to taste ground red pepper or cayenne
- 8 oz uncooked fusilli pasta (4 C cooked)
- 1/2 lb (optional) cooked chicken breasts, diced into 1/2-inch pieces
(3/4 lb if raw)
- Heat oil in medium saucepan. Sauté garlic and parsley until
golden.
- Add tomatoes and spices. Cook uncovered over low heat for 15 minutes
or until thickened, stirring frequently. If desired, add chicken and continue
cooking for 15 minutes until chicken is heated through and sauce is thick.
- Cook pasta in unsalted water until firm.
- To serve, spoon sauce over pasta and sprinkle with coarsely chopped
parsley. Serve hot as a main dish and cold for next day's lunch.
Yield: 4 servings |
Serving Size: 1 cup |
Each serving
provides: |
Calories: |
293 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
0 mg |
Sodium: |
168 mg |
Total fiber: |
4 g |
Protein: |
9 g |
Carbohydrates: |
54 g |
Potassium: |
489 mg |
Each serving with chicken
provides: |
Calories: |
391 |
Total fat: |
8 g |
Saturated fat: |
1 g |
Cholesterol: |
48 mg |
Sodium: |
211 mg |
Total fiber: |
4 g |
Protein: |
27 g |
Carbohydrates: |
54 g |
Postassium: |
629 mg |
Sweet and Sour Seashells
Drain the marinade before serving this dish in order to lower
the fat and sodiumbut keep all the great taste.
- 1 lb uncooked small seashell pasta (9 C cooked)
- 2 Tbsp vegetable oil
- 3/4 C sugar
- 1/2 C cider vinegar
- 1/2 C wine vinegar
- 1/2 C water
- 3 Tbsp prepared mustard
- to taste black pepper
- 1 jar (2 oz) sliced pimentos
- 2 small cucumbers
- 2 small onions, thinly sliced
- 18 leaves lettuce
- Cook pasta in unsalted water, drain, rinse with cold water, and drain
again. Stir in oil.
- Transfer to 4-quart bowl. In blender, place sugar, vinegars, water,
prepared mustard, salt, pepper, and pimento. Process at low speed for
1520 seconds, or just enough so flecks of pimento can be seen. Pour over
pasta.
- Score cucumber peel with fork tines. Cut cucumber in half lengthwise,
then slice thinly. Add to pasta with onion slices. Toss well.
- Marinate, covered, in refrigerator for 24 hours. Stir
occasionally.
- Drain, and serve on lettuce.
Yield: 18 servings |
Serving Size: 1/2 cup |
Each serving provides: |
Calories: |
158 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
35 mg |
Total fiber: |
2 g |
Protein: |
4 g |
Carbohydrates: |
31 g |
Potassium: |
150 mg |
Vegetarian
Black Beans With Rice
A delicious Caribbean favorite that's made with very little
added fat.
- 1 lb black beans, dry
- 7 C water
- 1 medium green pepper, coarsely chopped
- 1 1/2 C onion, chopped
- 1 Tbsp vegetable oil
- 2 bay leaves
- 1 clove garlic, minced
- 1/2 tsp salt
- 1 Tbsp vinegar (or lemon juice)
- 6 C rice, cooked in unsalted water
- 1 jar (4 oz) sliced pimento, drained
- 1 lemon, cut into wedges
- Pick through beans to remove bad ones. Soak beans overnight in cold
water. Drain and rinse.
- In large soup pot or Dutch oven, stir together beans, water, green
pepper, onion, oil, bay leaves, garlic, and salt. Cover and boil for 1
hour.
- Reduce heat and simmer, covered, for 34 hours or until beans
are very tender. Stir occasionally, and add water if needed.
- Remove and mash about a third of beans. Return to pot. Stir and heat
through. When ready to serve, remove bay leaves and stir in vinegar or lemon
juice. Serve over rice. Garnish with sliced pimento and lemon wedges.
Yield: 6 servings |
Serving size: 8 oz |
Each serving
provides: |
Calories: |
508 |
Total fat: |
4 g |
Saturated fat: |
1 g |
Cholesterol: |
0 mg |
Sodium: |
206 mg |
Total fiber: |
14 g |
Protein: |
21 g |
Carbohydrates: |
98 g |
Potassium: |
852 mg |
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Caribbean Pink Beans
This dish stays healthy by using beans prepared without lard or
other fat.
SERVING TIP: Try it with rice.
- 1 lb pink beans
- 10 C water
- 2 medium plantains, finely chopped
- 1 large tomato, finely chopped
- 1 small red pepper, finely chopped
- 1 medium white onion, finely chopped
- 3 cloves garlic, finely chopped
- 1 1/2 tsp salt
- Rinse and pick through beans. Put beans in large pot and add 10 cups
of water. Place pot in refrigerator and allow beans to soak overnight.
- Cook beans until soft. Add more water, as needed, while beans are
cooking.
- Add plantains, tomato, pepper, onion, garlic, and salt. Continue
cooking at low heat until plantains are soft.
Yield: 16 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
133 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
205 mg |
Total fiber: |
5 g |
Protein: |
6 g |
Carbohydrates: |
28 g |
Potassium: |
495 mg |
New Orleans Red Beans
This vegetarian dish is virtually fat free and entirely
delicious.
- 1 lb dry red beans
- 2 qt water
- 1 1/2 C onion, chopped
- 1 C celery, chopped
- 4 bay leaves
- 1 C green peppers, chopped
- 3 Tbsp garlic, chopped
- 3 Tbsp parsley, chopped
- 2 tsp dried thyme, crushed
- 1 tsp salt
- 1 tsp black pepper
- Pick through beans to remove bad ones. Rinse beans rinse
thoroughly.
- In large pot, combine beans, water, onion, celery, and bay leaves.
Bring to boil. Reduce heat, cover, and cook over low heat for about 1 1/2 hours
or until beans are tender. Stir. Mash beans against side of pan.
- Add green pepper, garlic, parsley, thyme, salt, and black pepper.
Cook uncovered over low heat until creamy, about 30 minutes. Remove bay
leaves.
- Serve with hot cooked brown rice, if desired.
Yield: 8 servings |
Serving size: 1 1/4 cups |
Each serving
provides: |
Calories: |
171 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
285 mg |
Total fiber: |
7 g |
Protein: |
10 g |
Carbohydrates: |
32 g |
Potassium: |
665 mg |
Summer Vegetable Spaghetti
This lively vegetarian pasta dish is delicious hot or
cold.
- 2 C small yellow onions, cut in eighths
- 2 C (about 1 lb) ripe tomatoes, peeled, chopped
- 2 C (about 1 lb) yellow and green squash, thinly sliced
- 1 1/2 C (about 1/2 lb) fresh green beans, cut
- 2/3 C water
- 2 Tbsp fresh parsley, minced
- 1 clove garlic, minced
- 1/2 tsp chili powder
- 1/4 tsp salt
- to taste black pepper
- 1 can (6 oz) tomato paste
- 1 lb spaghetti, uncooked
- 1/2 C Parmesan cheese, grated
- Combine first 10 ingredients in large saucepan. Cook for 10 minutes,
then stir in tomato paste. Cover and cook gently for 15 minutes, stirring
occasionally, until vegetables are tender.
- Cook spaghetti in unsalted water according to package
directions.
- Spoon sauce over drained hot spaghetti. Sprinkle Parmesan cheese on
top.
Yield: 9 servings |
Serving size: 1 cup of spaghetti and 3/4 cup of
sauce with vegetables |
Each serving
provides: |
Calories: |
271 |
Total fat: |
3 g |
Saturated fat: |
1 g |
Cholesterol: |
4 mg |
Sodium: |
328 mg |
Total fiber: |
5 g |
Protein: |
11 g |
Carbohydrates: |
51 g |
Potassium: |
436 mg |
Vegetarian Spaghetti Sauce
Simple and simply delicioushere's a healthy sauce to serve
with spaghetti or other pasta.
- 2 Tbsp olive oil
- 2 small onions, chopped
- 3 cloves garlic, chopped
- 1 1/4 C zucchini, sliced
- 1 Tbsp oregano, dried
- 1 Tbsp basil, dried
- 1 can (8 oz) tomato sauce
- 1 can (6 oz) tomato paste*
- 2 medium tomatoes, chopped
- 1 C water
*Reduce sodium by using 6-oz can of no salt added tomato paste. New
sodium content for each serving is 260 mg.
- In medium skillet, heat oil. Sauté onions, garlic, and
zucchini in oil for 5 minutes on medium heat.
- Add remaining ingredients and simmer, covered, for 45 minutes. Serve
over spaghetti.
Yield: 6 servings |
Serving size: 3/4 cup |
Each serving
provides: |
Calories: |
102 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
0 mg |
Sodium: |
459 mg |
Total fiber: |
5 g |
Protein: |
3 g |
Carbohydrates: |
14 g |
Potassium: |
623 mg |
Zucchini Lasagna
Say, "Cheese," because this healthy version of a favorite
comfort food will leave you smiling.
- 1/2 lb lasagna noodles, cooked in unsalted water
- 3/4 C part-skim mozzarella cheese, grated
- 1 1/2 C fat free cottage cheese*
- 1/4 C Parmesan cheese, grated
- 1 1/2 C raw zucchini, sliced
- 2 1/2 C no salt added tomato sauce
- 2 tsp basil, dried
- 2 tsp oregano, dried
- 1/4 C onion, chopped
- 1 clove garlic
- 1/8 tsp black pepper
*Use unsalted cottage cheese to reduce the sodium content. New
sodium content for each serving is 196 mg.
- Preheat oven to 350 °F. Lightly spray 9- by 13-inch baking dish
with vegetable oil spray.
- In small bowl, combine 1/8 cup mozzarella and 1 tablespoon Parmesan
cheese. Set aside.
- In medium bowl, combine remaining mozzarella and Parmesan cheese with
all of the cottage cheese. Mix well and set aside.
- Combine tomato sauce with remaining ingredients. Spread thin layer of
tomato sauce in bottom of baking dish. Add a third of noodles in single layer.
Spread half of cottage cheese mixture on top. Add layer of zucchini.
- Repeat layering. Add thin coating of sauce. Top with noodles, sauce,
and reserved cheese mixture. Cover with aluminum foil.
- Bake for 3040 minutes. Cool for 1015 minutes. Cut into 6
portions.
Yield: 6 servings |
Serving size: 1 piece |
Each serving
provides: |
Calories: |
276 |
Total fat: |
5 g |
Saturated fat: |
2 g |
Cholesterol: |
11 mg |
Sodium: |
380 mg |
Total fiber: |
5 g |
Protein: |
19 g |
Carbohydrates: |
41 g |
Potassium: |
561 mg |
Side Dishes
Vegetables
Fresh Cabbage and Tomato Salad
Tempt your
children to eat more vegetables with this refreshing, tasty salad.
- 1 head small cabbage, sliced thinly
- 2 medium tomatoes, cut in cubes
- 1 C radishes, sliced
- 1/4 tsp salt
- 2 tsp olive oil
- 2 Tbsp rice vinegar (or lemon juice)
- 1/2 tsp black pepper
- 1/2 tsp red pepper
- 2 Tbsp fresh cilantro, chopped
- In large bowl, mix together cabbage, tomatoes, and radishes.
- In another bowl, mix together the rest of the ingredients and pour
over vegetables.
Yield: 8 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
43 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
88 mg |
Total fiber: |
3 g |
Protein: |
2 g |
Carbohydrates: |
7 g |
Potassium: |
331 mg |
Green Beans Sauté
In this dish, green beans and onions are lightly sautéed
in just 1 tablespoon of oil.
- 1 lb fresh or frozen green beans, cut in 1-inch pieces
- 1 Tbsp vegetable oil
- 1 large yellow onion, halved lengthwise, thinly sliced
- 1/2 tsp salt
- 1/8 tsp black pepper
- 1 Tbsp fresh parsley, minced
- If using fresh green beans, cook in boiling water for 1012
minutes or steam for 23 minutes until barely fork tender. Drain well. If
using frozen green beans, thaw first.
- Heat oil in large skillet. Sauté onion until golden.
- Stir in green beans, salt, and pepper. Heat through.
- Before serving, toss with parsley.
Yield: 4 servings |
Serving Size: 1/4 cup |
Each serving
provides: |
Calories: |
64 |
Total fat: |
4 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
282 mg |
Total fiber: |
3 g |
Protein: |
2 g |
Carbohydrates: |
8 g |
Potassium: |
161 mg |
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Italian Vegetable Bake
Try this colorful, low-sodium baked dish, prepared without added
fat.
- 1 can (28 oz) tomatoes, whole
- 1 medium onion, sliced
- 1/2 lb fresh green beans, sliced
- 1/2 lb fresh okra, cut into 1/2-inch pieces (or 1/2 of 10-oz package
frozen, cut)
- 3/4 C green pepper, finely chopped
- 2 Tbsp lemon juice
- 1 Tbsp fresh basil, chopped, or 1 tsp dried basil, crushed
- 1 1/2 tsp fresh oregano leaves, chopped (or 1/2 tsp dried oregano,
crushed)
- 3 medium (7-inch-long) zucchini, cut into 1-inch cubes
- 1 medium eggplant, pared, cut into 1-inch cubes
- 2 Tbsp Parmesan cheese, grated
- Drain and coarsely chop tomatoes. Save liquid. Mix together
tomatoes, reserved liquid, onion, green beans, okra, green pepper, lemon juice,
and herbs. Cover and bake at 325 ºF for 15 minutes.
- Mix in zucchini and eggplant. Continue baking, covered, 6070
minutes more or until vegetables are tender. Stir occasionally.
- Just before serving, sprinkle top with Parmesan cheese.
Yield: 18 servings |
Serving Size: 1/2 cup |
Each serving
provides: |
Calories: |
27 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
1 mg |
Sodium: |
86 mg |
Total fiber: |
2 g |
Protein: |
2 g |
Carbohydrates: |
5 g |
Potassium: |
244 mg |
Limas and Spinach
Your family will love vegetables cooked this way.
- 2 C frozen lima beans
- 1 Tbsp vegetable oil
- 1 C fennel, cut in 4-oz strips
- 1/2 C onion, chopped
- 1/4 C low-sodium chicken broth
- 4 C leaf spinach, washed thoroughly
- 1 Tbsp distilled vinegar
- 1/8 tsp black pepper
- 1 Tbsp raw chives
- Steam or boil lima beans in unsalted water for about 10 minutes.
Drain.
- In skillet, sauté onions and fennel in oil.
- Add beans and stock to onions and cover. Cook for 2 minutes.
- Stir in spinach. Cover and cook until spinach has wilted, about 2
minutes.
- Stir in vinegar and pepper. Cover and let stand for 30 seconds.
- Sprinkle with chives and serve.
Yield: Makes 7 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
93 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
84 mg |
Total fiber: |
6 g |
Protein: |
5 g |
Carbohydrates: |
15 g |
Potassium: |
452 mg |
Smothered Greens
These healthy greens get their rich flavor from smoked turkey,
instead of fatback.
- 3 C water
- 1/4 lb smoked turkey breast, skinless
- 1 Tbsp fresh hot pepper, chopped
- 1/4 tsp cayenne pepper
- 1/4 tsp cloves, ground
- 2 cloves garlic, crushed
- 1/2 tsp thyme
- 1 stalk scallion, chopped
- 1 tsp ginger, ground
- 1/4 C onion, chopped
- 2 lb greens (mustard, turnip, collard, kale, or mixture)
- Place all ingredients except greens into large saucepan and bring to
boil.
- Prepare greens by washing thoroughly and removing stems.
- Tear or slice leaves into bite-size pieces.
- Add greens to turkey stock. Cook for 2030 minutes until
tender.
Yield: 5 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
80 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
16 mg |
Sodium: |
378 mg |
Total fiber: |
4 g |
Protein: |
9 g |
Carbohydrates: |
9 g |
Potassium: |
472 mg |
Vegetable Stew
Here's a great new way to use summer vegetables.
- 3 C water
- 1 cube vegetable bouillon, low sodium
- 2 C white potatoes, cut in 2-inch strips
- 2 C carrots, sliced
- 4 C summer squash, cut in 1-inch squares
- 1 C summer squash, cut in 4 chunks
- 1 can (15 oz) sweet corn, rinsed, drained (or 2 ears fresh corn, 1
1/2 C)
- 1 tsp thyme
- 2 cloves garlic, minced
- 1 stalk scallion, chopped
- 1/2 small hot pepper, chopped
- 1 C onion, coarsely chopped
- 1 C tomatoes, diced (add other favorite vegetables, such as broccoli
and cauliflower)
- Put water and bouillon in large pot and bring to a boil.
- Add potatoes and carrots, and simmer for 5 minutes.
- Add remaining ingredients, except for tomatoes, and continue cooking
for 15 minutes over medium heat.
- Remove four chunks of squash and puree in blender.
- Return pureed mixture to pot and let cook for 10 minutes more.
- Add tomatoes and cook for another 5 minutes.
- Remove from flame and let sit for 10 minutes to allow stew to
thicken.
Yield: Makes 8 servings |
Serving size: 1 1/4 cups |
Each serving
provides: |
Calories: |
119 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
196 mg |
Total fiber: |
4 g |
Protein: |
4 g |
Carbohydrates: |
27 g |
Potassium: |
524 mg |
Vegetables With a Touch of Lemon
This heart
healthy sauce uses lemon juice and herbs for a tangy taste.
- 1/2 head small cauliflower, cut into florets
- 2 C broccoli, cut into florets
- 2 Tbsp lemon juice
- 1 Tbsp olive oil
- 1 clove garlic, minced
- 2 tsp fresh parsley, chopped
- Steam broccoli and cauliflower until tender (about 10 minutes).
- In small saucepan, mix the lemon juice, oil, and garlic, and cook
over low heat for 2 or 3 minutes.
- Put vegetables in serving dish. Pour lemon sauce over them. Garnish
with parsley.
Yield: 6 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
22 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
7 mg |
Total fiber: |
1 g |
Protein: |
1 g |
Carbohydrates: |
2 g |
Potassium: |
49 mg |
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Potatoes
Candied Yams
A bit of margarine and some orange juice make this dish
sweet.
- 3 (1 1/2 C) medium yams
- 1/4 C brown sugar, packed
- 1 tsp flour, sifted
- 1/4 tsp salt
- 1/4 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/4 tsp orange peel
- 1 tsp soft tub margarine
- 1/2 C orange juice
- Cut yams in half and boil until tender but firm (about 20 minutes).
When cool enough to handle, peel and slice into 1/4-inch thickness.
- Combine sugar, flour, salt, cinnamon, nutmeg, and grated orange
peel.
- Place half of sliced yams in medium-size casserole dish. Sprinkle
with spiced sugar mixture.
- Dot with half the amount of margarine.
- Add second layer of yams, using the rest of the ingredients in the
same order as above. Add orange juice.
- Bake uncovered for 20 minutes in oven that was preheated to 350
°F.
Yield: 6 servings |
Serving size: 1/4 cup |
Each serving
provides: |
Calories: |
110 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
115 mg |
Total fiber: |
2 g |
Protein: |
1 g |
Carbohydrates: |
25 g |
Potassium: |
344 mg |
Delicious Oven French Fries
Find french fries hard to resist? Here's a version to give in
to.
- 4 (2 lb) large potatoes
- 8 C ice water
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/4 tsp salt
- 1 tsp white pepper
- 1/4 tsp allspice
- 1 tsp hot pepper flakes
- 1 Tbsp vegetable oil
- Scrub potatoes and cut into 1/2-inch strips.
- Place potato strips into ice water, cover, and chill for 1 hour or
longer.
- Remove potatoes and dry strips thoroughly.
- Place garlic powder, onion powder, salt, white pepper, allspice, and
pepper flakes in plastic bag.
- Toss potatoes in spice mixture.
- Brush potatoes with oil.
- Place potatoes in nonstick shallow baking pan.
- Cover with aluminum foil and place in 475 °F oven for 15
minutes.
- Remove foil and continue baking uncovered for additional 1520
minutes or until golden brown. Turn fries occasionally to brown on all
sides.
Yield: 5 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
238 |
Total fat: |
4 g |
Saturated fat: |
1 g |
Cholesterol: |
0 mg |
Sodium: |
163 mg |
Total fiber: |
5 g |
Protein: |
5 g |
Carbohydrates: |
48 g |
Potassium: |
796 mg |
Garden Potato Salad
Lowfat cottage cheese is the secret ingredient in this delicious
dish.
- 6 (about 3 lb) large potatoes, boiled in jackets, peeled, cut into
4-inch cubes
- 1 C celery, chopped
- 1/2 C green onion, sliced
- 2 Tbsp parsley, chopped
- 1 C lowfat cottage cheese
- 3/4 C skim milk
- 3 Tbsp lemon juice
- 2 Tbsp cider vinegar
- 1/2 tsp celery seed
- 1/2 tsp dill weed
- 1/2 tsp dry mustard
- 1/2 tsp white pepper
- In large bowl, place potatoes, celery, green onion, and parsley.
- 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 1 hour.
- Pour chilled cottage cheese mixture over vegetables and mix well.
Chill at least 30 minutes before serving.
Yield: 10 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
145 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
2 mg |
Sodium: |
122 mg |
Total fiber: |
3 g |
Protein: |
6 g |
Carbohydrates: |
29 g |
Potassium: |
543 mg |
Garlic Mashed Potatoes
Whether with saucepan or microwave, you can make this dish tasty
without added fat or salt.
- 2 (1 lb) large potatoes, peeled, quartered
- 2 C skim milk
- 2 cloves garlic, large, chopped
- 1/2 tsp white pepper
To use saucepan:
- Cook potatoes, covered, in small amount of boiling water for
2025 minutes or until tender. Remove from heat. Drain and recover.
- Meanwhile, in small saucepan over low heat, cook garlic in milk until
soft (about 30 minutes).
- Add milk-garlic mixture and white pepper to potatoes. Beat with
electric mixer on low speed, or mash with potato masher, until smooth.
To use microwave:
- Scrub potatoes, pat dry, and prick with fork.
- On plate, cook potatoes uncovered on 100 percent (high) power until
tender (about 12 minutes), turning over once.
- Let stand 5 minutes, then peel and quarter.
- Meanwhile, in 4-cup measuring glass, combine milk and garlic. Cook,
uncovered, on 50 percent (medium) power until garlic is soft (about 4
minutes).
- Continue as directed above.
Yield: 4 servings |
Serving size: 3/4 cup |
Each serving
provides: |
Calories: |
142 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
2 mg |
Sodium: |
69 mg |
Total fiber: |
2 g |
Protein: |
6 g |
Carbohydrates: |
29 g |
Potassium: |
577 mg |
New Potato Salad
Onions and spices give this very low-sodium dish plenty of
zip.
- 16 (5 C) small new potatoes
- 2 Tbsp olive oil
- 1/4 C green onions, chopped
- 1/4 tsp black pepper
- 1 tsp dill weed, dried
- Thoroughly clean potatoes with vegetable brush and water.
- Boil potatoes for 20 minutes or until tender.
- Drain and cool potatoes for 20 minutes.
- Cut potatoes into fourths and mix with olive oil, onions, and
spices.
- Refrigerate and serve.
Yield: 5 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
187 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
0 mg |
Sodium: |
12 mg |
Total fiber: |
3 g |
Protein: |
3 g |
Carbohydrates: |
32 g |
Potassium: |
547 mg |
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Savory Potato Salad
Here's a potato salad that's both traditional and newwith
a high taste-lowfat twist.
- 6 (about 2 lb) medium potatoes
- 2 stalks celery, finely chopped
- 2 stalks scallion, finely chopped
- 1/4 C red bell pepper, coarsely chopped
- 1/4 C green bell pepper, coarsely chopped
- 1 Tbsp onion, finely chopped
- 1 egg, hard boiled, chopped
- 6 Tbsp light mayonnaise
- 1 tsp mustard
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp dill weed, dried
- Wash potatoes, cut in half, and place in saucepan in cold water.
- Cook covered over medium heat for 2530 minutes or until
tender.
- Drain and dice potatoes when cool.
- Add vegetables and egg to potatoes, and toss.
- Blend together mayonnaise, mustard, salt, pepper, and dill weed.
- Pour dressing over potato mixture, and stir gently to coat
evenly.
- Chill for at least 1 hour before serving.
Yield: 10 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
98 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
21 mg |
Sodium: |
212 mg |
Total fiber: |
2 g |
Protein: |
2 g |
Carbohydrates: |
18 g |
Potassium: |
291 mg |
Sweet Potato Custard
Sweet potatoes and bananas make this lowfat custard a
dessert-lover's delight.
- 1 C sweet potato, cooked, mashed
- 1/2 C (about 2) small bananas, mashed
- 1 C evaporated skim milk
- 2 Tbsp brown sugar, packed
- 2 egg yolks (or 1/3 C egg substitute), beaten
- 1/2 tsp salt
- 1/4 C raisins
- 1 Tbsp sugar
- 1 tsp ground cinnamon
- as needed nonstick cooking spray
- In medium bowl, stir together sweet potato and banana.
- Add milk, blending well.
- Add brown sugar, egg yolks, and salt, mixing thoroughly.
- Spray 1-quart casserole with nonstick cooking spray. Transfer sweet
potato mixture to casserole dish.
- Combine raisins, sugar, and cinnamon. Sprinkle over top of sweet
potato mixture.
- Bake in preheated 325 ºF oven for 4045 minutes or until
knife inserted near center comes out clean.
Yield: 6 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
160 |
Total fat: |
2 g |
Saturated fat: |
1 g |
Cholesterol: |
72 mg* |
Sodium: |
255 mg |
Total fiber: |
2 g |
Protein: |
5 g |
Carbohydrates: |
32 g |
Potassium: |
488 mg |
*If using egg substitute, cholesterol will be lower.
Wonderful Stuffed Potatoes
Here's a lavish-tasting lowfat, low-cholesterol, low-sodium
treat.
- 4 medium baking potatoes
- 3/4 C lowfat (1%) cottage cheese
- 1/4 C lowfat (1%) milk
- 2 Tbsp soft margarine
- 1 tsp dill weed
- 3/4 tsp herb seasoning
- 4-6 drops hot pepper sauce
- 2 tsp Parmesan cheese, grated
- Prick potatoes with fork. Bake at 425 °F for 60 minutes or until
fork is easily inserted.
- Cut potatoes in half lengthwise. Carefully scoop out potato, leaving
about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
- By hand, mix in remaining ingredients, except Parmesan cheese. Spoon
mixture into potato shells.
- Sprinkle each top with 1/4 teaspoon Parmesan cheese.
- Place on baking sheet and return to oven. Bake for 1520 minutes
or until tops are golden brown.
Yield: 8 servings |
Serving size: 1/2 potato |
Each serving
provides: |
Calories: |
113 |
Total fat: |
3 g |
Saturated fat: |
1 g |
Cholesterol: |
1 mg |
Sodium: |
151 mg |
Total fiber: |
2 g |
Protein: |
5 g |
Carbohydrates: |
17 g |
Potassium: |
293 mg |
Rice
Oriental Rice
Skim off the fat from the chicken stock, use a minimum of oil,
and don't add saltand you'll create a dish that's flavorful and
healthy.
- 1 1/2 C water
- 1 C chicken stock or broth, fat skimmed from top
- 1 1/3 C long grain white rice, uncooked
- 2 tsp vegetable oil
- 2 Tbsp onion, finely chopped
- 1 C celery, finely chopped
- 2 Tbsp green pepper, finely chopped
- 1/2 C pecans, chopped
- 1/4 tsp ground sage
- 1/2 C water chestnuts, sliced
- 1/4 tsp nutmeg
- to taste black pepper
- Bring water and stock to boil in medium-size saucepan.
- Add rice and stir. Cover and simmer for 20 minutes.
- Remove pan from heat. Let stand, covered, for 5 minutes or until all
liquid is absorbed. Reserve.
- Heat oil in large nonstick skillet.
- Sauté onion and celery over moderate heat for 3 minutes. Stir
in remaining ingredients, including reserved cooked rice. Fluff with fork
before serving.
Yield: 10 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
139 |
Total fat: |
5 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
86 mg |
Total fiber: |
1 g |
Protein: |
3 g |
Carbohydrates: |
21 g |
Potassium: |
124 mg |
Parmesan Rice and Pasta Pilaf
Is it pilaf? Is it pasta? This dish is bothand healthy and
tasty too.
- 2 Tbsp olive oil
- 1/2 C vermicelli, finely broken, uncooked
- 2 Tbsp onion, diced
- 1 C long grain white rice, uncooked
- 1 1/4 C chicken stock, hot
- 1 1/4 C water, hot
- 1/4 tsp ground white pepper
- 1 bay leaf
- 2 Tbsp Parmesan cheese, grated
- In large skillet, heat oil. Sauté vermicelli and onion until
golden brown (about 24 minutes) over medium-high heat. Drain off
oil.
- Add rice, stock, water, pepper, and bay leaf. Cover and simmer for
1520 minutes. Fluff with fork. Cover and let stand for 520 minutes.
Remove bay leaf.
- Sprinkle with cheese, and serve immediately.
Yield: 6 servings |
Serving size: 2/3 cup |
Each serving
provides: |
Calories: |
208 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
2 mg |
Sodium: |
140 mg |
Total fiber: |
1 g |
Protein: |
5 g |
Carbohydrates: |
33 g |
Potassium: |
90 mg |
Sunshine Rice
A citrus taste, combined with
almonds, celery, and onionsbut no added saltmakes this side dish a
new classic. Try it with fish.
- 1 1/2 Tbsp vegetable oil
- 1 1/4 C celery, finely chopped, with leaves
- 1 1/2 C onion, finely chopped
- 1 C water
- 1/2 C orange juice
- 2 Tbsp lemon juice
- dash hot sauce
- 1 C long grain white rice, uncooked
- 1/4 C slivered almonds
- Heat oil in medium saucepan. Add celery and onions, and sauté
until tender (about 10 minutes).
- Add water, juices, and hot sauce. Bring to boil. Stir in rice and
bring back to boil. Let stand covered until rice is tender and liquid is
absorbed.
- Stir in almonds. Serve immediately.
Yield: 4 servings |
Serving size: 1/3 cup |
Each serving
provides: |
Calories: |
276 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
0 mg |
Sodium: |
52 mg |
Total fiber: |
5 g |
Protein: |
7 g |
Carbohydrates: |
50 g |
Potassium: |
406 mg |
Breads
Apricot-Orange Bread
This bread is low in all the right placessaturated fat,
cholesterol, and sodiumwithout losing any taste and texture.
- 1 package (6 oz) dried apricots, cut into small pieces
- 2 C water
- 2 Tbsp margarine
- 1 C sugar
- 1 egg, slightly beaten
- 1 Tbsp orange peel, freshly grated
- 3 1/2 C all-purpose flour, sifted
- 1/2 C fat free dry milk powder
- 2 tsp baking powder
- 1 tsp baking soda
- 1 tsp salt
- 1/2 C orange juice
- 1/2 C pecans, chopped
- Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf
pans.
- Cook apricots in water in covered medium-size saucepan for 1015
minutes or until tender but not mushy. Drain and reserve 3/4 cup liquid. Set
apricots aside to cool.
- Cream together margarine and sugar. By hand, beat in egg and orange
peel.
- Sift together flour, dry milk, baking powder, soda, and salt. Add to
creamed mixture alternately with reserved apricot liquid and orange juice.
- Stir apricot pieces and pecans into batter.
- Turn batter into prepared pans.
- Bake for 4045 minutes or until bread springs back when lightly
touched in center.
- Cool for 5 minutes in pans. Remove from pans and completely cool on
wire rack before slicing.
Yield: 2 loaves |
Serving size: 1/2-inch slice |
Each serving
provides: |
Calories: |
97 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
6 mg |
Sodium: |
113 mg |
Total fiber: |
1 g |
Protein: |
2 g |
Carbohydrates: |
18 g |
Potassium: |
110 mg |
Banana-Nut Bread
Bananas and lowfat buttermilk lower the fat for this old
favorite, while keeping all the moistness.
- 1 C ripe bananas, mashed
- 1/3 C lowfat buttermilk
- 1/2 C brown sugar, packed
- 1/4 C margarine
- 1 egg
- 2 C all-purpose flour, sifted
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1/2 C pecans, chopped
- Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf
pans.
- Stir together mashed bananas and buttermilk. Set aside.
- Cream brown sugar and margarine together until light. Beat in egg.
Add banana mixture and beat well.
- Sift together flour, baking powder, baking soda, and salt. Add all at
once to liquid ingredients. Stir until well blended.
- Stir in nuts, and turn into prepared pans.
- Bake for 5055 minutes or until toothpick inserted in center
comes out clean. Cool for 5 minutes in pans.
- Remove from pans and complete cooling on a wire rack before
slicing.
Yield: 2 loaves |
Serving size: 1/2-inch slice |
Each serving
provides: |
Calories: |
133 |
Total fat: |
5 g |
Saturated fat: |
1 g |
Cholesterol: |
12 mg |
Sodium: |
138 mg |
Total fiber: |
1 g |
Protein: |
2 g |
Carbohydrates: |
20 g |
Potassium: |
114 mg |
Carrot-Raisin Bread
You don't need lots of oil and eggs to make a rich-tasting
breadas this recipe shows.
- 1 1/2 C all-purpose flour, sifted
- 1/2 C sugar
- 1 tsp baking powder
- 1/4 tsp baking soda
- 1/2 tsp salt
- 1 1/2 tsp ground cinnamon
- 1/4 tsp ground allspice
- 1 egg, beaten
- 1/2 C water
- 2 Tbsp vegetable oil
- 1/2 tsp vanilla
- 1 1/2 C carrots, finely shredded
- 1/4 C pecans, chopped
- 1/4 C golden raisins
- Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf
pans.
- Stir together dry ingredients in large mixing bowl. Make well in
center of dry mixture.
- In separate bowl, mix together remaining ingredients. Add mixture all
at once to dry ingredients. Stir just enough to moisten and evenly distribute
carrots.
- Turn into prepared pan. Bake for 50 minutes or until toothpick
inserted in center comes out clean.
- Cool for 5 minutes in pan. Remove from pan and complete cooling on
wire rack before slicing.
Yield: 2 loaves |
Serving size: 1/2-inch slice |
Each serving
provides: |
Calories: |
99 |
Total fat: |
3 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
12 mg |
Sodium: |
97 mg |
Total fiber: |
1 g |
Protein: |
2 g |
Carbohydrates: |
17 g |
Potassium: |
69 mg |
Good-for-You Cornbread
This is not only good for you but also good in youmaking
it a healthy comfort food.
- 1 C cornmeal
- 1 C flour
- 1/4 C white sugar
- 1 tsp baking powder
- 1 C 1% fat buttermilk
- 1 egg, whole
- 1/4 C tub margarine
- 1 tsp vegetable oil (to grease baking pan)
- Preheat oven to 350 °F.
- Mix together cornmeal, flour, sugar, and baking powder.
- In another bowl, combine buttermilk and egg. Beat lightly.
- Slowly add buttermilk and egg mixture to dry ingredients.
- Add margarine, and mix by hand or with mixer for 1 minute.
- Bake for 2025 minutes in an 8- by 8-inch, greased baking dish.
Cool. Cut into 10 squares.
Yield: 10 servings |
Serving size: 1 square |
Each serving
provides: |
Calories: |
178 |
Total fat: |
6 g |
Saturated fat: |
1 g |
Cholesterol: |
22 mg |
Sodium: |
94 mg |
Total fiber: |
1 g |
Protein: |
4 g |
Carbohydrates: |
27 g |
Potassium: |
132 mg |
Homestyle Biscuits
Update your homestyle biscuits with this easy lowfat
recipe.
- 2 C flour
- 2 tsp baking powder
- 1/4 tsp baking soda
- 1/4 tsp salt
- 2 Tbsp sugar
- 2/3 C 1% fat buttermilk
- 3 1/3 Tbsp vegetable oil
- Preheat oven to 450 °F.
- In medium bowl, combine flour, baking powder, baking soda, salt, and
sugar.
- In small bowl, stir together buttermilk and all of the oil. Pour over
flour mixture and stir until well mixed.
- On lightly floured surface, knead dough gently for 1012
strokes. Roll or pat dough to 3/4-inch thickness. Cut with 2-inch biscuit or
cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an
ungreased baking sheet.
- Bake for 12 minutes or until golden brown. Serve warm.
Yield: 15 servings |
Serving Size: 1, 2-inch biscuit |
Each serving
provides: |
Calories: |
99 |
Total fat: |
3 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
less than 1 mg |
Sodium: |
72 mg |
Total fiber: |
1 g |
Protein: |
2 g |
Carbohydrates: |
15 g |
Potassium: |
102 mg |
back to top
Desserts
Cakes
Apple Coffee Cake
Apples and raisins keep
this cake moistwhich means less oil and more health.
- 5 C tart apples, cored, peeled, chopped
- 1 C sugar
- 1 C dark raisins
- 1/2 C pecans, chopped
- 1/4 C vegetable oil
- 2 tsp vanilla
- 1 egg, beaten
- 2 C all-purpose flour, sifted
- 1 tsp baking soda
- 2 tsp ground cinnamon
- Preheat oven to 350 °F.
- Lightly oil 13- by 9- by 2-inch pan.
- In large mixing bowl, combine apples with sugar, raisins, and
pecans. Mix well and let stand for 30 minutes.
- Stir in oil, vanilla, and egg. Sift together flour, soda, and
cinnamon, and stir into apple mixture about a third at a timejust enough
to moisten dry ingredients.
- Turn batter into pan. Bake for 3540 minutes. Cool cake slightly
before serving.
Yield: 20 servings |
Serving size: 1, 3 1/2-inch by 2 1/2-inch
piece |
Each serving
provides: |
Calories: |
196 |
Total fat: |
8 g |
Saturated fat: |
1 g |
Cholesterol: |
11 mg |
Sodium: |
67 mg |
Total fiber: |
2 g |
Protein: |
3 g |
Carbohydrates: |
31 g |
Potassium: |
136 mg |
Frosted Cake
Use skim milk and lowfat cream cheeseand you can bake your
cake and eat it too.
FOR CAKE
- 2 1/4 C cake flour
- 2 1/4 tsp baking powder
- 4 Tbsp margarine
- 1 1/4 C sugar
- 4 eggs
- 1 tsp vanilla
- 1 Tbsp orange peel
- 3/4 C skim milk
FOR ICING
- 3 oz lowfat cream cheese
- 2 Tbsp skim milk
- 6 Tbsp cocoa
- 2 C confectioners' sugar, sifted
- 1/2 tsp vanilla extract
To prepare cake:
- Preheat oven to 325 °F.
- Grease 10-inch round pan (at least 2 1/2 inches high) with small
amount of cooking oil or use nonstick cooking oil spray. Powder pan with flour.
Tap out excess flour.
- Sift together flour and baking powder.
- In separate bowl, beat together margarine and sugar until soft and
creamy.
- Beat in eggs, vanilla, and orange peel.
- Gradually add flour mixture, alternating with milk, beginning and
ending with flour.
- Pour mixture into pan. Bake for 4045 minutes or until done. Let
cake cool for 510 minutes before removing from pan. Let cool completely
before icing.
To prepare icing:
- Cream together cream cheese and milk until smooth. Add cocoa. Blend
well.
- Slowly add sugar until icing is smooth. Mix in vanilla.
- Smooth icing over top and sides of cooled cake.
Yield: 16 servings |
Serving size: 1 slice |
Each serving
provides: |
Calories: |
241 |
Total fat: |
5 g |
Saturated fat: |
2 g |
Cholesterol: |
57 mg |
Sodium: |
273 mg |
Total fiber: |
1 g |
Protein: |
4 g |
Carbohydrates: |
45 g |
Potassium: |
95 mg |
Fruits
Rainbow Fruit Salad
You can't go wrong with this saladit's juicy, fresh,
naturally low in fat and sodium, and cholesterol free. Enjoy it as a salad or a
dessert.
FOR FRUIT SALAD
- 1 large mango, peeled, diced
- 2 C fresh blueberries
- 2 bananas, sliced
- 2 C fresh strawberries, halved
- 2 C seedless grapes
- 2 nectarines, unpeeled, sliced
- 1 kiwi fruit, peeled, sliced
FOR HONEYORANGE SAUCE
- 1/3 C unsweetened orange juice
- 2 Tbsp lemon juice
- 1 1/2 Tbsp honey
- 1/4 tsp ground ginger
- dash nutmeg
- Prepare the fruit.
- Combine all ingredients for sauce and mix.
- Just before serving, pour honeyorange sauce over fruit.
Yield: 12 servings |
Serving Size: 4-oz cup |
Each serving
provides: |
Calories: |
96 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
4 mg |
Total fiber: |
3 g |
Protein: |
1 g |
Carbohydrates: |
24 g |
Potassium: |
302 mg |
Tropical Fruit Compote
Fresh or cooked, fruits are a great low-calorie
dessert.
SERVING TIP: Top with lowfat or fat free sour
cream.
- 3/4 C water
- 1/2 C sugar
- 2 tsp fresh lemon juice
- 1 piece lemon peel
- 1/2 tsp rum or vanilla extract (optional)
- 1 pineapple, cored, peeled, cut into 8 slices
- 2 mangos, peeled, pitted, cut into 8 pieces
- 3 bananas, peeled, cut into 8 diagonal pieces
- to taste fresh mint leaves (optional)
- In saucepan, combine 3/4 cup of water with sugar, lemon juice, and
lemon peel (and rum or vanilla extract, if desired). Bring to boil, then reduce
heat and add fruit. Cook at very low heat for 5 minutes.
- Pour off syrup into cup.
- Remove lemon rind from saucepan, and cool cooked fruit for 2
hours.
- To serve, arrange fruit in serving dish and pour a few teaspoons of
syrup over it. Garnish with mint leaves.
Yield: 8 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
148 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
3 mg |
Total fiber: |
3 g |
Protein: |
1 g |
Carbohydrates: |
38 g |
Potassium: |
310 mg |
Puddings, Pies, and More
Banana Mousse
This creamy dessert is a dreamyet low in saturated fat,
cholesterol, and sodium.
- 2 Tbsp lowfat milk
- 4 tsp sugar
- 1 tsp vanilla
- 1 medium banana, cut in quarters
- 1 C plain lowfat yogurt
- 8 slices (1/4 inch each) banana
- Place milk, sugar, vanilla, and banana in blender. Process for 15
seconds at high speed until smooth.
- Pour mixture into small bowl and fold in yogurt. Chill.
- Spoon into four dessert dishes and garnish each with two banana
slices just before serving.
Yield: 4 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
94 |
Total fat: |
1 g |
Saturated fat: |
1 g |
Cholesterol: |
4 mg |
Sodium: |
47 mg |
Total fiber: |
1 g |
Protein: |
1 g |
Carbohydrates: |
18 g |
Potassium: |
297 mg |
Crunchy Pumpkin Pie
With only a small amount of oil in the crust and skim milk in
the filling, this delicious pie is a heart healthy treat.
FOR CRUST
- 1 C quick cooking oats
- 1/4 C whole wheat flour
- 1/4 C ground almonds
- 2 Tbsp brown sugar
- 1/4 tsp salt
- 3 Tbsp vegetable oil
- 1 Tbsp water
FOR FILLING
- 1/4 C brown sugar, packed
- 1/2 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/4 tsp salt
- 1 egg, beaten
- 4 tsp vanilla
- 1 C canned pumpkin
- 2/3 C evaporated skim milk
- Preheat oven to 425 °F.
To prepare crust:
- Mix oats, flour, almonds, sugar, and salt in small mixing bowl.
- Blend oil and water in measuring cup with fork or small wire whisk
until emulsified.
- Add oil mixture to dry ingredients and mix well. If needed, add small
amount of water to hold mixture together.
- Press into 9-inch pie pan, and bake for 810 minutes, or until
light brown.
- Turn down oven to 350 ºF.
To prepare filling:
- Mix sugar, cinnamon, nutmeg, and salt in bowl.
- Add egg and vanilla, and mix to blend ingredients.
- Add pumpkin and milk, and stir to combine.
Putting it together:
- Pour filling into prepared pie shell.
- Bake for 45 minutes at 350 ºF or until knife inserted near
center comes out clean.
Yield: 9 servings |
Serving size: 1/9 of 9-inch pie |
Each serving
provides: |
Calories: |
169 |
Total fat: |
7 g |
Saturated fat: |
1 g |
Cholesterol: |
24 mg |
Sodium: |
207 mg |
Total fiber: |
3 g |
Protein: |
5 g |
Carbohydrates: |
22 g |
Potassium: |
223 mg |
Mock-Southern Sweet Potato Pie
There's nothing fake about the flavor in this heart healthy
treat.
FOR CRUST
- 1 1/4 C flour
- 1/4 tsp sugar
- 1/3 C skim milk
- 2 Tbsp vegetable oil
FOR FILLING
- 1/4 C white sugar
- 1/4 C brown sugar
- 1/2 tsp salt
- 1/4 tsp nutmeg
- 3 large eggs, beaten
- 1/4 C canned evaporated skim milk
- 1 tsp vanilla extract
- 3 C sweet potatoes, cooked, mashed
- Preheat oven to 350 °F.
To prepare crust:
- Combine flour and sugar in bowl.
- Add milk and oil to flour mixture.
- Stir with fork until well mixed. Then form pastry into smooth ball
with your hands.
- Roll ball between two, 12-inch squares of waxed paper, using short,
brisk strokes, until pastry reaches edge of paper.
- Peel off top paper and invert crust into 9-inch pie plate.
To prepare filling:
- Combine sugars, salt, nutmeg, and eggs.
- Add milk and vanilla. Stir.
- Add sweet potatoes and mix well.
Putting it together:
- Pour mixture into pie shell.
- Bake for 60 minutes or until crust is golden brown. Cool and cut into
16 slices.
Yield: 16 servings |
Serving size: 1 slice |
Each serving
provides: |
Calories: |
147 |
Total fat: |
3 g |
Saturated fat: |
1 g |
Cholesterol: |
40 mg |
Sodium: |
98 mg |
Total fiber: |
2 g |
Protein: |
4 g |
Carbohydrates: |
27 g |
Potassium: |
293 mg |
Old-Fashioned Bread Pudding With Apple-Raisin Sauce
This old fashioned treat has been updated with a healthy spin.
The sweet but healthy apple-raisin sauce makes a perfect toppingtry it on
fruit too.
FOR BREAD PUDDING
- 10 slices whole wheat bread
- 3 egg whites
- 1 1/2 C skim milk
- 1/4 C white sugar
- 2 tsp white sugar
- 1/4 C brown sugar
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp clove
- as needed vegetable oil spray
FOR APPLE-RAISIN SAUCE
- 1 1/4 C apple juice
- 1/2 C apple butter
- 2 Tbsp molasses
- 1/2 C raisins
- 1/4 tsp ground cinnamon
- 1/4 tsp ground nutmeg
- 1/2 tsp orange zest (optional)
To prepare bread pudding:
- Preheat oven to 350 °F.
- Spray 8- by 8-inch baking dish with vegetable oil spray. Lay slices
of bread in baking dish in two rows, overlapping like shingles.
- In medium bowl, beat together egg, egg whites, milk, the 1/4 cup of
white sugar, brown sugar, and vanilla. Pour egg mixture over bread.
- In small bowl, stir together cinnamon, nutmeg, clove, and the 2
teaspoons of white sugar.
- Sprinkle spiced sugar mix over bread pudding. Bake pudding for
3035 minutes, until it has browned on top and is firm to touch. Serve
warm or at room temperature with warm apple-raisin sauce.
To prepare apple-raisin sauce:
- Stir all ingredients together in medium saucepan.
- Bring to simmer over low heat. Let simmer for 5 minutes. Serve
warm.
Yield for bread pudding: 9
servings |
Yield for apple-raisin sauce: 2
cups |
Serving size: 1/2 cup |
Each serving (with apple-raisin sauce)
provides: |
Calories: |
233 |
Total fat: |
3 g |
Saturated fat: |
1 g |
Cholesterol: |
24 mg |
Sodium: |
252 mg |
Total fiber: |
3 g |
Protein: |
7 g |
Carbohydrates: |
46 g |
Potassium: |
390 mg |
1-2-3 Peach Cobbler
What could be better than peach cobbler straight from the oven?
Try this healthier version of the classic favorite.
- 1/2 tsp ground cinnamon
- 1 Tbsp vanilla extract
- 2 Tbsp cornstarch
- 1 C peach nectar
- 1/4 C pineapple juice or peach juice (if desired, use juice reserved
from canned peaches)
- 2 can (16 oz each) peaches, packed in juice, drained, (or 1 3/4 lb
fresh) sliced
- 1 Tbsp tub margarine
- 1 C dry pancake mix
- 2/3 C all-purpose flour
- 1/2 C sugar
- 2/3 C evaporated skim milk
- as needed nonstick cooking spray
- 1/2 tsp nutmeg
- 1 Tbsp brown sugar
- Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or
peach juice in saucepan over medium heat. Stir constantly until mixture
thickens and bubbles.
- Add sliced peaches to mixture.
- Reduce heat and simmer for 510 minutes.
- In another saucepan, melt margarine and set aside.
- Lightly spray 8-inch-square glass dish with cooking spray. Pour hot
peach mixture into dish.
- In another bowl, combine pancake mix, flour, sugar, and melted
margarine. Stir in milk. Quickly spoon this over peach mixture.
- Combine nutmeg and brown sugar. Sprinkle on top of batter.
- Bake at 400 °F for 1520 minutes or until golden brown.
- Cool and cut into 8 pieces.
Yield: 8 servings |
Serving size: 1 piece |
Each serving
provides: |
Calories: |
271 |
Total fat: |
4 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
less than 1 mg |
Sodium: |
263 mg |
Total fiber: |
2 g |
Protein: |
4 g |
Carbohydrates: |
54 g |
Potassium: |
284 mg |
Rice Pudding
Skim milk gives a whole lot of flavor without whole milk's fat
and calories.
- 6 C water
- 2 sticks cinnamon
- 1 C rice
- 3 C skim milk
- 2/3 C sugar
- 1/2 tsp salt
- Put water and cinnamon sticks into medium saucepan. Bring to
boil.
- Stir in rice. Cook on low heat for 30 minutes until rice is soft and
water has evaporated.
- Add skim milk, sugar, and salt. Cook for another 15 minutes until
mixture thickens.
Yield: 5 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
372 |
Total fat: |
1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
3 mg |
Sodium: |
366 mg |
Total fiber: |
1 g |
Protein: |
10 g |
Carbohydrates: |
81 g |
Potassium: |
363 mg |
Winter Crisp
Only 1 tablespoon of margarine is used to make the crumb topping
of this cholesterol-free, tart and tangy dessert.
FOR FILLING
- 1/2 C sugar
- 3 Tbsp all-purpose flour
- 1 tsp lemon peel, grated
- 3/4 tsp lemon juice
- 5 C apples, unpeeled, sliced
- 1 C cranberries
FOR TOPPING
- 2/3 C rolled oats
- 1/3 C brown sugar, packed
- 1/4 C whole wheat flour
- 2 tsp ground cinnamon
- 1 Tbsp soft margarine, melted
- Prepare filling by combining sugar, flour, and lemon peel in medium
bowl. Mix well. Add lemon juice, apples, and cranberries. Stir to mix. Spoon
into 6-cup baking dish.
- Prepare topping by combining oats, brown sugar, flour, and cinnamon
in small bowl. Add melted margarine. Stir to mix.
- Sprinkle topping over filling. Bake in 375 °F oven for
approximately 4050 minutes or until filling is bubbly and top is brown.
Serve warm or at room temperature.
VariationSummer Crisp
Prepare as directed above, but substitute 4 cups fresh or
unsweetened frozen peaches and 3 cups fresh or unsweetened frozen blueberries
for apples and cranberries. If using frozen fruit, thaw peaches completely (use
without draining), but do not thaw blueberries before adding to
mixture.
Yield: 6 servings |
Serving size: 1, 3/4-inch by 2-inch piece |
Each serving provides (for Winter
Crisp): |
Calories: |
252 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
29 mg |
Total fiber: |
5 g |
Protein: |
3 g |
Carbohydrates: |
58 g |
Potassium: |
221 mg |
Toppings and Salad Dressings
Chili and Spice Seasoning
This spicy seasoning will heat up your catfish stewand
other dishes too.
- 1/4 C paprika
- 2 Tbsp dried oregano, crushed
- 2 tsp chili powder
- 1 tsp garlic powder
- 1 tsp black pepper
- 1/2 tsp red (cayenne) pepper
- 1/2 tsp dry mustard
Mix together all ingredients. Store in airtight
container.
Yield: 1/3 cup |
Serving size: 1 tablespoon |
Each serving
provides: |
Calories: |
26 |
Total fat: |
1 g |
Saturated fat: |
0 g |
Cholesterol: |
0 mg |
Sodium: |
13 mg |
Total fiber: |
2 g |
Protein: |
1 g |
Carbohydrates: |
5 g |
Potassium: |
180 mg |
Fresh Salsa
Fresh herbs add plenty of flavor to this salsaso you use
less salt.
- 6 tomatoes, preferably Roma (or 3 large tomatoes)
- 1/2 medium onion, finely chopped
- 1 clove garlic, finely minced
- 2 jalapeño peppers, finely chopped
- 3 Tbsp cilantro, chopped to taste fresh lime juice
- 1/8 tsp oregano, finely crushed
- 1/8 tsp salt
- 1/8 tsp pepper
- 1/2 avocado, diced (black skin)
- Combine all ingredients in glass bowl.
- Serve immediately or refrigerate and serve within 45
hours.
Yield: 8 servings |
Serving size: 1/2 cup |
Each serving
provides: |
Calories: |
42 |
Total fat: |
2 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
0 mg |
Sodium: |
44 mg |
Total fiber: |
2 g |
Protein: |
1 g |
Carbohydrates: |
7 g |
Potassium: |
337 mg |
HotN Spicy Seasoning
Spices can make the ordinary extraordinary. Here's a great
all-purpose spice mix.
SERVING TIP: Try this mix with meat, poultry, fish, or vegetable
dishes. Use it instead of salteven in the salt shaker.
- 1 1/2 tsp white pepper
- 1/2 tsp cayenne pepper
- 1/2 tsp black pepper
- 1 tsp onion powder
- 1 1/4 tsp garlic powder
- 1 Tbsp basil, dried
- 1 1/2 tsp thyme, dried
Mix all ingredients together. Store in an airtight
container.
Yield: 1/3 cup |
Serving Size: 1/2 teaspoon |
Each serving
provides: |
Calories: |
1 |
Total fat: |
1 g |
Saturated fat: |
0 g |
Cholesterol: |
0 mg |
Sodium: |
0 mg |
Total fiber: |
0 g |
Protein: |
0 g |
Carbohydrates: |
less than 1 g |
Potassium: |
4 mg |
Vinaigrette Salad Dressing
Try this recipe to dress up a salad for a special
meal.
- 1 bulb garlic, separated into cloves, peeled
- 1/2 C water
- 1 Tbsp red wine vinegar
- 1/4 tsp honey
- 1 Tbsp virgin olive oil
- 1/2 tsp black pepper
- Place garlic cloves into small saucepan and pour in enough water
(about 1/2 cup) to cover them.
- Bring water to boil, then reduce heat and simmer until garlic is
tender (about 15 minutes).
- Reduce liquid to 2 tablespoons and increase heat for 3 minutes.
- Pour contents into small sieve over bowl. With wooden spoon, mash
garlic through sieve.
- Whisk vinegar into garlic mixture, then mix in oil and
seasoning.
Yield: 4 servings |
Serving size: 2 tablespoons |
Each serving
provides: |
Calories: |
33 |
Total fat: |
3 g |
Saturated fat: |
1 g |
Cholesterol: |
0 mg |
Sodium: |
0 mg |
Total fiber: |
0 g |
Protein: |
0 g |
Carbohydrates: |
1 g |
Potassium: |
9 mg |
Yogurt Salad Dressing
So easyso healthyso good. Try it!
- 8 oz fat free plain yogurt
- 1/4 C fat free mayonnaise
- 2 Tbsp chives, dried
- 2 Tbsp dill, dried
- 2 Tbsp lemon juice
Mix all ingredients in bowl and refrigerate.
Yield: 8 servings |
Serving size: 2 tablespoons |
Each serving
provides: |
Calories: |
23 |
Total fat: |
0 g |
Saturated fat: |
0 g |
Cholesterol: |
1 mg |
Total fiber: |
0 g |
Sodium: |
84 mg |
Protein: |
2 g |
Carbohydrates: |
4 g |
Potassium: |
104 mg |
Beverages
Mango Shake
Kids love this drink's creamy, sweet taste.
- 2 C lowfat milk
- 4 Tbsp frozen mango juice (or 1 fresh mango, pitted)
- 1 small banana
- 2 ice cubes
Put all ingredients into blender. Blend until foamy. Serve
immediately.
Variations
Instead of mango juice, try orange, papaya, or strawberry
juice.
Yield: 4 servings |
Serving size: 3/4 cup |
Each serving provides (with mango
and banana): |
Calories: |
106 |
Total fat: |
2 g |
Saturated fat: |
1 g |
Cholesterol: |
5 mg |
Sodium: |
63 mg |
Total fiber: |
2 g |
Protein: |
5 g |
Carbohydrates: |
20 g |
Potassium: |
361 mg |
Summer Breezes Smoothie
Here's a perfect lowfat thirst quencher.
- 1 C fat free, plain yogurt
- 6 medium strawberries
- 1 C pineapple, crushed, canned in juice
- 1 medium banana
- 1 tsp vanilla extract
- 4 ice cubes
- Place all ingredients in blender and puree until smooth.
- Serve in frosted glass.
Yield: 3 servings |
Serving size: 1 cup |
Each serving
provides: |
Calories: |
121 |
Total fat: |
less than 1 g |
Saturated fat: |
less than 1 g |
Cholesterol: |
1 mg |
Sodium: |
64 mg |
Total fiber: |
2 g |
Protein: |
6 g |
Carbohydrates: |
24 g |
Potassium: |
483 mg |
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DISCRIMINATION PROHIBITED: Under provisions of applicable public laws
enacted by Congress since 1964, no person in the United States shall, on the
grounds of race, color, national origin, handicap, or age, be excluded from
participation in, be denied the benefits of, or be subjected to discrimination
under any program or activity (or, on the basis of sex, with respect to any
education program and activity) receiving Federal financial assistance. In
addition, Executive Order 11141 prohibits discrimination on the basis of age by
contractors and subcontractors in the performance of Federal contracts, and
Executive Order 11246 States that no federally funded contractor may
discriminate against any employee or applicant for employment because of race,
color, religion, sex, or national origin. Therefore, the National Heart, Lung,
and Blood Institute must be operated in compliance with these laws and
Executive Orders.
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NIH Publication No. 03-2921
Originally printed July 2003
Reprinted
May 2008