WHEN DELICIOUS MEETS NUTRITIOUS: RECIPES FOR HEART HEALTH
Heres some terrific news: Whats good for your heart is great
for your taste buds. As the recipes that follow show, you dont have to
lose flavor to gain health. Heart healthy cooking simply means making dishes
that are low in saturated fat, trans fat, cholesterol, and moderate in
total fat. As an added bonus, these dishes have fewer calories than those
higher in fat.
The recipes that follow will even tempt children. Thats important,
because good eating habits need to start early. So, cook up some "Classic
Macaroni and Cheese" and "123 Peach Cobbler" and teach your kids or
grandkids how delicious good health can taste. Chances are, theyll want
another lesson.
These recipes were specially developed by the National Heart, Lung, and
Blood Institute (NHLBI). If this
collection whets your appetite for more information on healthy eating or other
heart health topics, visit the NHLBI online at
www.nhlbi.nih.gov. Enjoy!
ENTREES
Zucchini Lasagna
Say "Cheese," because this healthy version of a favorite comfort food
will leave you smiling.
- ½ lb lasagna noodles, cooked in unsalted water
- ¾ c mozzarella cheese, part-skim, grated
- 1½ c cottage cheese*, fat free
- ¼ c Parmesan cheese, grated
- 1½ c zucchini, raw, sliced
- 2½ c tomato sauce, no salt added
- 2 tsp basil, dried
- 2 tsp oregano, dried
- ¼ c onion, chopped
- 1 clove garlic
- 1/8 tsp black pepper
- Preheat oven to 350° F. Lightly spray 9- x 13-inch baking dish
with vegetable oil spray.
- In small bowl, combine 1/8 cup mozzarella and 1 Tbsp 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 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 10 to 15 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 |
|
*Use unsalted cottage cheese to reduce the
sodium content to 196 mg per serving.
Baked Salmon Dijon
This salmon entree is easy to make and a delicious treat for family and
friends.
- 1 c fat free sour cream
- 2 tsp dried dill
- 3 Tbsp scallions, finely chopped
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1 ½ lbs salmon fillet with skin, cut in center
- ½ tsp garlic powder
- ½ 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. 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 |
|
Barbecued Chicken
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
- ¾ tsp cayenne pepper
- 1/8 tsp black pepper
- ¼ tsp onion powder
- 2 cloves garlic, minced
- 1/8 tsp ginger, grated
- 1 ½ lbs chicken (breasts, drumsticks), skinless
- Combine all ingredients except chicken in saucepan. Simmer for 15
minutes.
- Wash chicken and pat dry. Place on large platter and brush with
½ 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 down 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: 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 |
Total fiber: 1 g |
Protein: 27 g |
Carbohydrates: 7 g |
Potassium: 392 g |
|
Stir-Fried Beef And Vegetables
Stir-frying uses very little oil, as this tasty dish shows.
- 2 Tbsp dry red wine
- 1 Tbsp soy sauce
- ½ tsp sugar
- 1 ½ tsp ginger root, peeled, 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 celery, bias-cut into ¼-inch slices
- 2 small green peppers cut into thin lengthwise strips
- 1 c water chestnuts, drained, sliced
- 2 Tbsp cornstarch
- ¼ c water
- Prepare marinade by mixing together wine, soy sauce, sugar, and
ginger.
- Marinate meat in mixture while preparing vegetables.
- Heat 1 Tbsp 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 Tbsp 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.
- Return vegetables to skillet. Stir gently and serve.
Yield: 6 servings |
Serving size: 6 oz |
Each serving
provides: |
Calories: 179 |
Total fat: 7 g |
Saturated fat: 1 g |
Cholesterol: 40 mg |
Sodium: 201 mg |
Total fiber: 3 g |
Protein: 17 g |
Carbohydrates: 12 g |
Potassium: 552 mg |
|
SIDE DISHES
Classic Macaroni and Cheese
Heres a scrumptious, lower-fat version of a favorite dish.
- 2 c macaroni
- ½ c onions, chopped
- ½ c evaporated skim milk
- 1 medium egg, beaten
- ¼ tsp black pepper
- 1 ¼ c (4 oz) lowfat sharp cheddar cheese, finely shredded
- As needed, nonstick cooking spray
- Cook macaroni according to directions, but 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 and
sauté for about 3 minutes.
- In another bowl, combine macaroni, onions, and rest of ingredients
and mix.
- Transfer mixture into casserole dish.
- Bake for 25 minutes, or until bubbly. Let stand for 10 minutes before
serving.
Yield: 8 servings |
Serving size: ½ 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 |
|
Sweet Potato Custard
Sweet potatoes and bananas combine to make this flavorful, lowfat
custard.
- 1 c sweet potato, cooked, mashed
- ½ c banana (about 2 small), mashed
- 1 c evaporated skim milk
- 2 Tbsp packed brown sugar
- 2 egg yolks (or 1/3 cup egg substitute), beaten
- ½ tsp salt
- ¼ 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° F oven for 4045 minutes, or until
knife inserted near center comes out clean.
Yield: 6 servings |
Serving size: ½ 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.
DESSERTS
Apple Coffee Cake
Apples and raisins keep this cake delectably moist—which means
less oil and more heart health.
- 5 c tart apples, cored, peeled, chopped
- 1 c sugar
- 1 c dark raisins
- ½ c pecans, chopped
- ¼ 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- x 9- x 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 1/3 at a time—just enough to moisten dry ingredients.
- Turn batter into pan. Bake for 3540 minutes. Cool cake slightly
before serving.
Yield: 20 servings |
Serving size: 3 ½-inch x 2 ½-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 |
|
123 Peach Cobbler
Try this healthier, mouth-watering take on a classic favorite.
- ½ tsp ground cinnamon
- 1 Tbsp vanilla extract
- 2 Tbsp cornstarch
- 1 c peach nectar
- ¼ c pineapple or peach juice (can use juice from canned
peaches)
- 2 cans (16 oz each) peaches, packed in juice, drained, (or 1 ¾
lb fresh), sliced
- 1 Tbsp tub margarine
- 1 c dry pancake mix
- 2/3 c all-purpose flour
- ½ c sugar
- 2/3 c evaporated skim milk
- As needed, nonstick cooking spray
- ½ 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 in
peach mixture.
- In another bowl, combine pancake mix, flour, sugar, and melted
margarine. Stir in milk. Quickly spoon this mixture over peach mixture.
- Combine nutmeg and brown sugar. Sprinkle mixture on top of
batter.
- Bake at 400° F for 15–20 minutes, or until golden brown.
Cool and cut into 8 squares.
Yield: 8 servings |
Serving size: 1 square |
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 |
|
KEEPING THE "HEART" IN YOUR FAVORITE RECIPES
With a few changes, you can keep the heart in family favorites and add
the health. Here's how:
Dairy Products
- Cook with lowfat, fat free, nonfat dry, or evaporated fat free
milk.
- Bake or cook with 3 egg whites and 1 egg yolk, instead of 2 whole
eggs. Or use 2 egg whites or ¼ cup of egg substitute, instead of 1 whole
egg.
Spices and Flavorings
- Use a variety of herbs and spices in place of salt, and choose
low-sodium bouillon and broths.
Oils and 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.
Meats and Poultry
- Choose lean cuts of meat and remove any visible fat.
- Remove skin from chicken and other poultry before cooking.
Sandwiches and Salads
- Use fat free or lowfat dressing, yogurt, or mayonnaise.
- For salad dressing, use equal parts water and vinegar, and half the
oil.
Soups and Stews
- Remove fat from homemade broths, soups, and stews by preparing them
ahead and chilling them. Before reheating, lift the hardened fat off the
surface.
Breads
- Make muffins, quick breads, and biscuits by using no more than
12 Tbsp of fat for each cup of flour.
- For muffins or quick breads, use 3 ripe, well-mashed bananas, instead
of ½ cup butter or oil. Or, substitute a cup of applesauce for a cup of
butter, margarine, oil, or shortening.
Desserts
- Make a pie crust with only ½ cup margarine for every 2 cups
flour. Use soft margarines (liquid or tub types).
- For chocolate desserts, use 3 Tbsp of cocoa for every ounce of baking
chocolate. If you need to replace the fat in chocolate, add up to 1 Tbsp of
vegetable oil.
- Make cakes and soft-drop cookies by using no more than 2 Tbsp of fat
for each cup of flour.
NIH Publication No. 05-5227
Originally Printed February 2003
Revised January 2005