Perky Picadillo
Did you know? You can freeze leftovers of this Cuban dish in an airtight container. When ready to eat, thaw in the refrigerator, then reheat in the microwave until hot (2-3 minutes).

1 Tbsp vegetable oil 1 large yellow onion, chopped 1 large or 2 small green peppers, chopped ¾ lb lean ground round or sirloin (95% lean) 1 jar (3.5 oz) capers (½ cup) 1 tsp garlic salt, or to taste ¼ tsp black pepper, or to taste ½ cup tomato sauce ¼ cup white grape juice or apple juice

1. Pre-prep all ingredients that need to be chopped.
2. In a large, non-stick skillet, heat the oil over medium-high heat. Sauté the chopped onion and pepper.
3 Add meat and cook for a few minutes while stirring. Add all the remaining ingredients.
4. Reduce heat to medium-low. Let it simmer, uncovered, for 15 minutes while stirring occasionally.
5. Serve the picadillo with rice and beans.

	Yield: 6 servings Serving size: ¾ cup Each serving provides: Calories: 200	Carbohydrate: 8 g Protein: 21 g Total fat: 10 g Saturated fat: 3 g Cholesterol: 160 mg

Southwest Salad
Note: Garbanzo bean is another name for chickpea.

½ cup onions, chopped 1 lb lean ground beef 1 Tbsp chili powder 2 tsp ground cumin 1 cup canned red kidney beans, drained 1 can (15-oz) chickpeas, drained 1 medium tomato, diced 2 cups lettuce ½ cup cheddar cheese

1. Cook ground beef and onions in a large skillet until the beef no longer remains pink. Drain.
2. Stir chili powder, oregano, and cumin into beef mixture; cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently to combine.
4. Combine lettuce and cheddar cheese in large serving bowl. Portion lettuce and cheese onto four plates. Add 1 cup of beef mixture on top of lettuce and cheese.

	Yield: 4 servings Serving size: about ½ cup beef mixture, ½ cup lettuce and cheese mixture each	Each serving provides: Calories: 485 Total fat: 22 g Saturated fat: 9 g Cholesterol: 98 mg Sodium: 411 mg

Stir-Fried Beef and Chinese Vegetables

2 Tbsp dry red wine 1 Tbsp soy sauce ½ tsp sugar 1½ tsp gingerroot, peeled and grated 1 lb boneless round steak, fat trimmed and cut across grain into 1½-inch strips 2 Tbsp vegetable oil 2 medium onions, each cut into 8 wedges ½ lb fresh mushrooms, rinsed, trimmed, and sliced 2 stalks (½ cup) celery, bias cut into ¼-inch slices 2 small green peppers, cut into thin lengthwise strips 1 cup water chestnuts, drained and sliced 2 Tbsp cornstarch ¼ cup water

1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate beef in mixture while preparing vegetables.
3. Heat 1 tablespoon of oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat.
4. 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.
5. Add remaining 1 tablespoon of oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color.
6. 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 Fiber: 3 g Protein: 17 g Carbohydrate: 12 g Potassium: 552 mg

Stir-Fried Beef and Potatoes
Trim fat off beef before cooking.

1 ½ 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 cups boiled potatoes, diced

1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and sauté garlic until garlic is golden. Add steak, vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes.

	Yield: 6 servings Serving size: 1¼ cups Each serving with potatoes provides: Calories: 274 Total fat: 5 g	Saturated fat: 1 g Cholesterol: 56 mg Sodium: 96 mg Fiber: 3 g Protein: 24 g Carbohydrate: 33 g Potassium: 878 mg

Beef Casserole
Drain fat from cooked beef to lower the amount of fat and calories.

½ lb lean ground beef 1 cup onion, chopped 1 cup celery, chopped 1 cup green pepper, cubed 3½ cups tomatoes, diced ¼ tsp salt ½ tsp black pepper ¼ tsp paprika 1 cup frozen peas 2 small carrots, diced 1 cup brown rice, uncooked 1½ cups water

1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.

	Yield: 8 servings Serving size: 1⅓ cups Each serving provides: Calories: 201 Total fat: 5 g Saturated fat: 2 g Cholesterol: 16 mg	Sodium: 164 mg Calcium: 33 mg Iron: 2 mg Fiber: 3 g Protein: 9 g Carbohydrate: 31 g Potassium: 449 mg

Black Skillet Beef with Greens and Red Potatoes
This heart-healthy one-dish meal is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

1 lb top round beef 1 Tbsp paprika 1½ tsp oregano ½ tsp chili powder ¼ tsp garlic powder ¼ tsp black pepper 1/8 tsp red pepper 1/8 tsp dry mustard 8 red-skinned potatoes, halved 3 cups onion, finely chopped 2 cups beef broth 2 large garlic cloves, minced 2 large carrots, peeled and cut into very thin 2½-inch strips 2 bunches mustard greens, kale, or turnip greens, stems removed (½ lb each) and coarsely torn non-stick spray coating as needed

1. Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide. Trim away visible fat.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet with non-stick spray coating. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook, covered, over medium heat, for 20 minutes.
6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
7. 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: 2 g Cholesterol: 64 mg Sodium: 109 mg Fiber: 8 g Protein: 30 g Carbohydrate: 45 g Potassium: 1,278 mg

Shish Kabob

2 Tbsp olive oil ½ cup chicken broth ¼ cup red wine 1 lemon, juice only 1 tsp garlic, chopped ¼ tsp salt ½ tsp rosemary 1/8 tsp black pepper 2 lb lean lamb, cut into 1-inch cubes 24 cherry tomatoes 24 mushrooms 24 small onions

1. 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.
2. 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 Fiber: 3 g Protein: 26 g Carbohydrate: 16 g Potassium: 728 mg

20-Minute Chicken Creole
This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

non-stick cooking spray as needed 4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips* 1 can (14 oz) tomatoes, cut up** 1 cup chili sauce, low-sodium 1½ cups green peppers, chopped (1 large) 1½ cups celery, chopped ¼ cup onion, chopped 2 cloves garlic, minced 1 Tbsp fresh basil or 1 tsp dried 1 Tbsp fresh parsley or 1 tsp dried ¼ tsp crushed red pepper ¼ tsp salt

1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.

*For convenience, you can use uncooked boneless, skinless chicken breasts.
**To cut back on sodium, try low-sodium canned tomatoes.

	Yield: 4 servings Serving size: 1½ cups Each serving provides: Calories: 274 Total fat: 5 g Saturated fat: 1 g	Cholesterol: 73 mg Sodium: 383 mg Fiber: 4 g Protein: 30 g Carbohydrate: 30 g Potassium: 944 mg

Baked Chicken Nuggets

1½ lb chicken thighs, boneless and skinless 1 cup ready-to-eat cereal, cornflakes, crumbs 1 tsp paprika ½ tsp Italian herb seasoning ¼ tsp garlic powder ¼ tsp onion powder

1. Remove skin and bone; cut thighs into bite-size pieces.
2. Place cornflakes into plastic bag and crush by using a rolling pin.
3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended.
4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.

Conventional Method
1. Preheat oven to 400° F. Lightly grease a cooking sheet.
2. Place chicken pieces on cooking sheet so they are not touching.
3. Bake until golden brown, about 12-14 minutes.

Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.

	Yield: 4 servings Serving size: about 3 oz Each serving provides: Calories: 175 Total fat: 8 g	Saturated fat: 2 g Cholesterol: 67 mg Sodium: 127 mg

Chicken Marsala
Wine, lemons, and mushrooms flavor this chicken recipe the lower-salt and lower-fat way.

1/8 tsp black pepper ¼ tsp salt ¼ cup flour 4 chicken breasts, boned, and skinless (5 oz) 1 Tbsp olive oil ½ cup Marsala wine ½ cup chicken stock, skim fat from top ½ lemon, fresh lemon juice ½ cup mushrooms, sliced 1 Tbsp fresh parsley, chopped

1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
5. Cover and cook for about 5-10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.

	Yield: 4 servings Serving size: 1 chicken breast with ⅓ cup sauce Each serving provides: Calories: 285 Total fat: 8 g	Saturated fat: 2 g Cholesterol: 85 mg Sodium: 236 mg Fiber: 1 g Protein: 33 g Carbohydrate: 11 g Potassium: 348 mg

Chicken Oriental
With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium.

8 chicken breasts, boneless and skinless 8 fresh mushrooms black pepper to taste 8 whole white onions, parboiled 2 oranges, quartered 8 canned pineapple chunks 8 cherry tomatoes 1 can (6 oz) frozen, concentrated apple juice, thawed 1 cup dry white wine 2 Tbsp soy sauce, low-sodium dash ground ginger 2 Tbsp vinegar ¼ cup vegetable oil

1. Sprinkle chicken breasts with pepper.
2. Thread eight skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato.
3. Place kabobs into shallow pan.
4. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1 hour.
5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Discard any leftover marinade.

	Yield: 8 servings Serving size: ½ chicken breast kabob Each serving provides: Calories: 359 Total fat: 11 g	Saturated fat: 2 g Cholesterol: 66 mg Sodium: 226 mg Fiber: 3 g Protein: 28 g Carbohydrate: 34 g Potassium: 756 mg

Chicken and Vegetables

1½ Tbsp margarine 1 tsp garlic powder ½ cup onions, chopped 1 lb 4 oz chicken thighs, boneless and skinless 10-oz package cut green beans, frozen ¼ tsp pepper

1. Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2. Place chicken in skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3. Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.

	Yield: 4 servings Serving size: 1 cup Each serving provides: Calories: 190 Total fat: 11 g	Saturated fat: 3 g Cholesterol: 57 mg Sodium: 109 mg

Barbecued Chicken

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed 1 large onion 3 Tbsp vinegar 3 Tbsp Worcestershire sauce 2 Tbsp brown sugar black pepper to taste 1 Tbsp hot pepper flakes 1 Tbsp chili powder 1 cup chicken stock or broth, fat skimmed from top

1. Place chicken into 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. 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 Fiber: 1 g Protein: 24 g Carbohydrate: 7 g Potassium: 360 mg

Chicken Ratatouille
Served over rice, this delicious dish is loaded with vegetables and skinless chicken breasts, making it a lower-fat, lower-salt one-dish meal.

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 and thinly sliced 1 small eggplant, peeled and cut into 1-inch cubes 1 medium onion, thinly sliced 1 medium green pepper, cut into 1-inch pieces ½ lb fresh mushrooms, sliced 1 can (16 oz) whole tomatoes, cut up 1 clove garlic, minced 1½ tsp dried basil, crushed 1 Tbsp fresh parsley, minced black pepper to taste

1. Heat oil in large non-stick skillet. Add chicken and sauté about 3 minutes, or until lightly browned.
2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

	Yield: 4 servings Serving size: 1½ cups Each serving provides: Calories: 266 Total fat: 8 g Saturated fat: 2 g	Cholesterol: 66 mg Sodium: 253 mg Fiber: 6 g Protein: 30 g Carbohydrate: 21 g Potassium: 1,148 mg

Chicken and Spanish Rice

1 cup onions, chopped ¼ cup green peppers 2 tsp vegetable oil 1 can (8 oz) tomato sauce* 1 tsp parsley, chopped ½ tsp black pepper 1¼ tsp garlic, minced 5 cups brown rice, cooked in unsalted water 3½ cups chicken breasts, cooked, skin and bone removed, and diced

1. In large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken. Heat through.

*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.

	Yield: 5 servings Serving size: 1½ cups Each serving provides: Calories: 428 Total fat: 52 g Saturated fat: 2 g	Cholesterol: 80 mg Sodium: 341 mg Fiber: 8 g Protein: 29 g Carbohydrate: 35 g Potassium: 545 mg

Chicken Stew
Save leftovers for lunch the next day.

8 chicken pieces (breasts or legs) 1 cup water 2 small garlic cloves, minced 1 small onion, chopped 1½ tsp salt ½ tsp pepper 3 medium tomatoes, chopped 1 tsp parsley, chopped ¼ cup celery, finely chopped 2 medium potatoes, peeled and chopped 2 small carrots, chopped 2 bay leaves

1. Remove the skin from the chicken and any extra fat. In a large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes.
2. 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 Calcium: 32 mg Iron: 2 mg Protein: 28 g Carbohydrate: 10 g Potassium: 493 mg

Grilled Chicken with Green Chile Sauce
Marinate meats to make them tender without adding a lot of fat.

4 chicken breasts, skinless and boneless ¼ cup olive oil ¼ tsp oregano ½ tsp black pepper ¼ cup water 10 to 12 tomatillos, husks removed and cut in half ½ medium onion, quartered 2 cloves garlic, finely chopped 2 serrano or jalapeno peppers 2 Tbsp cilantro, chopped ¼ tsp salt ¼ cup sour cream, low-fat juice of 2 limes

1. Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight. Turn the chicken periodically to marinate chicken on both sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook, uncovered, for 10 minutes or until the tomatillos are tender. In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, salt, and the remaining lime juice. Blend until all ingredients are smooth. Place the sauce into a bowl and refrigerate.
3. Place the chicken breasts on a hot grill and cook until done. Place the chicken on a serving platter.
4. Spoon a tablespoon of low-fat sour cream over each chicken breast. Pour the sauce over the 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 Calcium: 53 mg Iron: 2 mg Fiber: 3 g Protein: 29 g Carbohydrate: 14 g Potassium: 780 mg

Chicken and Rice
Take the skin off chicken to lower saturated fat and calories.

6 chicken pieces (legs and breasts), skinned 2 tsp vegetable oil 4 cups water 2 tomatoes, chopped ½ cup green pepper, chopped ¼ cup red pepper, chopped ¼ cup celery, diced 1 medium carrot, grated ¼ cup corn, frozen ½ cup onion, chopped ¼ cup fresh cilantro, chopped 2 cloves garlic, finely chopped 1/8 tsp salt 1/8 tsp pepper 2 cups brown rice ½ cup peas, frozen 2 oz Spanish olives ¼ cup raisins

1. In a large pot, brown chicken pieces in oil.
2. 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.
3. Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
4. 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 Calcium: 63 mg Iron: 4 mg Fiber: 4 g Protein: 24 g Carbohydrate: 70 g Potassium: 551 mg

Spicy Southern Barbecued Chicken
Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

5 Tbsp (3 oz) tomato paste 1 tsp ketchup 2 tsp honey 1 tsp molasses 1 tsp Worcestershire sauce 4 tsp white vinegar ¾ tsp cayenne pepper 1/8 tsp black pepper ¼ tsp onion powder 2 cloves garlic, minced 1/8 tsp ginger, grated 1½ lb chicken (breasts and drumsticks), skinless

1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Place chicken on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
6. Turn oven to 350º F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

	Yield: 6 servings Serving size: ½ 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 Fiber: 1 g Protein: 27 g Carbohydrate: 7 g Potassium: 392 mg