Recipes for a Healthy Heart
Table of Contents
I. Introduction .............................................................................9
II. Make the Switch When You Cook ........................................10
III. What Am I Eating? ..............................................................11
IV. Quick Cooking Tips .............................................................12
V. Special Thanks ......................................................................14
Main Dishes
Chicken
Crispy Baked Chicken ........................................................... 16-A
Pan Fried Chicken ................................................................. 16-B
Chicken and Broccoli With Mushroom Sauce ........................17
Chicken Italiano ........................................................................18
Fish and Seafood
Crispy Baked Fish ................................................................. 19-A
Pan Fried Fish ....................................................................... 19-B
Zesty Broiled Fish .....................................................................20
Savory Baked Fish ....................................................................21
Tuna Noodle Casserole ............................................................22
Terrific Tuna Salad ...................................................................23
Salmon Patties ..........................................................................24
Shrimp Jambalaya ....................................................................25
Beef and Pork
“Sausage” Patties ......................................................................26
Spanish Rice .............................................................................27
Macaroni-Beef Skillet Supper ...................................................28
Easy Oven Lasagna ...................................................................29
Tamale Pie .................................................................................30
Texas Hash ................................................................................31
Chili ............................................................................................32
Pork Chops With Apricot Sauce ...............................................33
Beans
White Bean, Tomato and Onion Salad .....................................34
Red Beans and Rice ..................................................................35
Lentils Over Rice .......................................................................36
Bean Tacos ................................................................................37
Spanish Beans ..........................................................................38
Bean Lasagna ...........................................................................39
Mexican Bean Pot ......................................................................41
Hoppin’ John .............................................................................42
Vegetable Dishes
Oven Fries .................................................................................43
Fresh Greens, Southern Style ..................................................44
Summertime Slaw .....................................................................45
Orange Sweet Potatoes ............................................................46
Oven Fried Okra ........................................................................47
Old-Fashioned Potato Salad .....................................................48
Homestyle Potatoes ..................................................................49
Squash Casserole .....................................................................50
Stir-fry Vegetables .....................................................................51
Crustless Spinach Quiche ........................................................52
Tangy Broccoli Salad ................................................................53
Marinated Veggie Salad ...........................................................54
Zucchini Squash Quiche ..........................................................55
Cheese Dishes
Cheesy Potato Casserole ..........................................................56
Cheese and Broccoli With Rice ................................................57
Macaroni and Cheese ...............................................................58
Easy Thick Crust Pizza .............................................................59
Soups
Mom’s Vegetable Soup .............................................................60
Garden Vegetable Soup ...........................................................61
Quick Chicken Minestrone .......................................................62
Chicken and Okra Stew ............................................................63
Senate Bean Soup ....................................................................64
Lentil Soup ................................................................................65
Split Pea Soup ...........................................................................66
Breads
Healthier Southern Style Biscuits ...........................................67
Master Mix Biscuit Mix ..............................................................68
Master Mix Biscuits ...................................................................68
Master Mix Coffee Cake ............................................................69
Sunrise Coffee Cake .................................................................70
Blueberry Banana Muffins .......................................................71
Buttermilk Corn Muffins ..........................................................72
Corn Bread ................................................................................73
Applesauce Gingerbread .........................................................74
Quick and Easy Refrigerator Rolls ..........................................75
Desserts
Angel Food Cake .......................................................................76
Crispy Spice Cookies ................................................................77
Oatmeal Cookies ......................................................................78
Chewy Chocolate Chip Cookies ...............................................79
Chocolate Chip Meringue Cookies ..........................................80
Deep Dish Fruit Pie ..................................................................81
Black Devil’s Food Cake ...........................................................82
Minute Fudge Frosting .............................................................83
Hot Fudge Pudding Cake .........................................................84
Carrot Cake ...............................................................................85
Cream Cheese Frosting ............................................................86
Rhubarb Buckle ........................................................................87
Apple Crisp ................................................................................88
Peach Cobbler ...........................................................................89
Banana Pudding .......................................................................90
Fresh Fruit Ice ...........................................................................91
Appetizers and Snacks
Baked Corn Chips .....................................................................92
Salsa Dip or Topping ................................................................93
Bean Dip ....................................................................................94
Easy Bean Dip and Variation Dips ..........................................95
Trail Mix .....................................................................................96
Dressings and Sauces
Basic Gravy ................................................................................97
Homemade Ranch Dressing ....................................................98
House Dressing ..........................................................................99
Creamy Green Dressing ........................................................ 100
Barbecue Sauce ..................................................................... 101
Italian and Mexican Tomato Sauces .................................... 102
Turkey-Mushroom Spaghetti Sauce ...................................... 103
Other Recipes
Heart Healthy Hush Puppies .................................................. 104
Heart Healthy BBQ with Veggies and Rice ........................... 106
9
“Eating Right” doesn’t have to mean eating foods you don’t enjoy. In this book you’ll find recipes and cooking tips that will help you prepare some of your favorite dishes in a way that’s better for your health. We’ve made a few healthy changes but kept the taste in some classic southern recipes. You’ll also find some recipe ideas contributed by respected cooks from around the state. Be brave and try something new!
With this book you can try the old southern standbys or be adventurous and experiment with something a little different. Either way, you’ll find both good taste and good health. Think about using these recipes to prepare a special meal or treat for friends or family. “Lovin’ from the oven” that’s tasty and healthy really lets people know you care!
The next time you go to the grocery store or farmers’ market, look out for foods grown and produced in and around the state. By choosing locally grown foods, you will be helping to support the communities around you. Not only that, the fruits and vegetables you buy will often be fresher and taste better since they were grown and picked closer to you!
Recipes for a Healthy Heart
10
Instead of this…
Try this…
Butter, Lard or Shortening to Fry, Sauté, or Stir-fry
• Shorteningusuallyhastransfatandshouldnotbeused.
• Butterandlardarehighinsaturatedfatandshouldbeusedinmoderation.OnetotwotablespoonsareOKforsautéing,butbesttouseoilsforfrying.
• Vegetableoilshavehighqualityfatsthatarepartofahealthydiet.Thesearethebestoilsforfryingandinclude:olive,canola,corn,peanutandsoybeanoil.
• Oliveoilandcanolaoilaregoodchoicesforlowtomediumheatsautéing.
• Peanut,soybeanorcornoilcanhandlehighertemperaturesandaregoodchoicesforhighheatsautéingordeepfrying.
Butter, Lard, Stick Margarine or Shortening for Baking
• ButterandlardareOKifusedinsmallamounts,like1to2tablespoons.Iftherecipecallsformoreoil,usevegetableoilormargarine.
• Tubmargarine(transfatfree)orcanolaoilaregoodchoicesforlowtomediumheatbaking,upto375degreesF.
• Peanut,soybean,cornoilaregoodchoicesforhightemperaturebakingupto450degreesF.
White Flour Wholewheatflourfor¼to½theamountofwhiteflourintherecipe.
Garlic Salt or Onion Salt
Garlicpowderoronionpowder(orfreshchoppedonions/garlic).
Make the Switch When You Cook
11
Make the Switch When You Cook What Am I Eating?With each recipe, you will find a list of nutrient values. These nutrient values will help you learn more about the recipes you are cooking. Each value is based on one serving of the recipe, so be sure to look and see how much equals one serving. Generally, these recipes include high quality fats, such as tub margarine (make sure it is trans fat free) and vegetable oils, and are low to moderate in sodium.
It is always a good idea to look for ways to reduce sodium in your diet. Here are some tips on how to do so:
_ Choose“LowSodium,”“ReducedSodium,”or“NoAddedSalt”versionsoffoodswhenpossible.Examplesinclude:• Low-sodiumtomatosauceorpaste• Low-sodiumbroths,soupsorbouillon• Low-sodiumsoysauce• Low-sodiumcannedvegetables• Noaddedsaltcannedtunaorcrackers• Low-sodiumcheeses
_ Insteadofaddingsalt,addherbs,spices,vinegar,lemonjuiceorotherfruitjuicestoflavoryourfood!
_ Trytoreducesaltbyhalfwhencooking.
_ Drainandrinseregularcannedvegetables,beans,andtunabeforeaddingthemtorecipes.
_ Whenboilingpasta,riceorvegetables,donotaddsalttothewater.Itdoesnothelptospeedupthecookingtime!
_ Choosefreshorfrozenvegetableswithoutsauces.
_ Useasaltsubstituteorlow-sodiumseasoningsinsteadofsalt(tryMrs.Dash®orothersaltsubstitutes).Saltsubstitutesarebestaddedatthetable,notwhilecooking.
_ Naturalcheeseshavelesssodiumthanprocessedcheeses.
_ Ifunsaltedbouilloncubesorpowderarenotavailable,usehalftheamountoftheregularbouillon.
12
Quick Cooking TipsVegetables:
_ Steam,boil,grill,roast,bake,stir-fry,sauté,ormicrowaveyourfreshvegetables.
_ Usefrozenvegetablesforfastercooking(followdirectionsonthebagtocook).
_ Youcanusecannedvegetablestoo,butlookforvegetableswithlittleornoaddedsalt.Drainofftheliquidfromthecanbeforeusing.
_ Throwinsomeextrafrozenvegetablestosoupswhenheating.
Cooking Brown Rice:
_ Lookattheinstructionsonthebrownricepackageforcookingdirections.
_ Ingeneral,1cupofbrownriceyields3cupsofcookedrice.
_ Brownricemayneedalittlemorewaterwhencookingthanwhitericeandtakesabouttwiceaslongtocook.
_ Forfastercooking,followthesedirections(tocook1cupofbrownrice):
1. Inapot(anonstickpotwithaclearlidworksbest)soak1cupof brownricein2cupsofwaterfor1hour.
2. Onthestove,bringthecontentsinthepottoaboilbeforeturning downtolow(oruntiljustsimmering).Keepthelidon.
3. Cookfor30minutes,thenturnthestoveoffandletthepotsitfor5
minutescovered.Fluffwithaforkandserve!
Beans:
_ Soakdrybeansovernightinwater.Or,bringdrybeanswithwatertoaboilinapot,thenturnoffthestove.Letbeanssitinthepot(covered)foratleast1hour.Drainandthrowawaythesoakingwaterbeforeusingthebeans.Cookuntiltender.
_ Usecannedbeansinsteadofdrybeans(makesureyoudrainandrinsethebeanswelltoreducethesaltcontentoruselowsaltcannedbeans).
_ Microwave:Add3cupsofwaterto1cupofsoakedbeansina4quartmicrowaveabledish.CoverandcookonHIGHfor10-15minutesoruntilboiling.StirandmicrowaveonMEDIUM(50%power)for25-35minutes,
stirringevery15minutesuntiltender.
_ Tosubstitutecannedbeansinrecipes,note:• One15ouncecanofbeans=1½cupscookeddrybeans,drained• 1cupdrybeans=3cupscookedbeans,drained• 1pounddrybeans=2cupsdrybeans
13
Homemade Bread Crumbs:
_ Savestalebreadinabaginthefreezeruntilyouhaveenoughtouse.
_ Breakupbreadslicesintosmallpieces,toastinalowoven(225ºF)untildry,thenthrowintoablenderorfoodprocessorforseveralsecondstomakeintobreadcrumbs.
_ Workswellusinganykindofloafbread,leftovercornbread,rolls,bagels,orcrackers.
_ Storeunusedbreadcrumbsinaclosedcontainer.
14
Special ThanksThis recipe book has been modified and adapted over the years using a number of original sources and with contributions from many.
Editors and technical reviewers for this editionAliceAmmerman,DrPH,RDThomasKeyserling,MD,MPHLeahTedrick-Moutz,BACatieBraly,BA
Additionalindividualswhocontributedtoprioreditions:NancyAycock,MSWKathyBramble,MADanielleBraxtonMPH,RD,LDNBeverlyGarcia,MPHScottIckes,PhDBarbaraMaconJennyMerkwan,RD,LNRitaReeder,MS,RD,LDAnnaTseng,MPH,RD,LDN
Graphic Design and ProductionPeopleDesignsUNCPrintingServices
We would like to thank the individuals, organizations, and authors who have permitted us to reprint and adapt their recipes in this cookbook:
SonjaL.Connor,MS,RDandWilliamE.Connor,MD;TheNewAmericanDiet,Copyright1986,SimonandSchuster.
RutheEshlemanandMaryWinston,AmericanHeartAssociationCookbook4thEdition,Copyright1984,DavidMcKayCompanyInc.
PawtucketHeartHealthProgram,RecipesFromtheHeartofPawtucket,SecondEdition,Walter’sPublishingCompany.
NutritionStaff,CravenCountyHealthDepartment,NewBern,NorthCarolina.
Fitzpatrick,NancyJ.,Harvey,AnnH.andHooper,LisaA.,TheHeartHealthyCookbook,ThirdPrinting,Copyright1992,OxmoorHouseInc.
CherylL.Atkinson,SoulFoodCooking:TheHeartHealthyWay,LouisianaOfficeofPublicHealth,NutritionServicesSection,1993.
15
Supported in part by funding from:
TheNationalHeart,Lung,andBloodInstituteoftheNationalInstitutesofHealth(NIH)
TheCentersforDiseaseControlandPrevention(CDC)
ThiscookbookhasbeenrevisedovertheyearswithsupportfromseveralgrantsreceivedfromCDCandNIH.SupportforrecentrevisionshasbeenprovidedbyGrantNumber1P50HL105184fromtheNationalHeart,Lung,andBloodInstituteandCooperativeAgreementNumber1U48DP002658fromtheCentersforDiseaseControlandPrevention.
16-A
Crispy Baked ChickenServes: 6
1fryingchicken(2½to3pounds)cutintoservingpieces(skinremoved)
1cupmilkorbuttermilk
1cupcrushedcornflakes
1teaspoonrosemary
pinchofpepper
Directions
1. Removeallskinfromthechicken.
2. Rinseanddrythepiecesthoroughly.
3. Dipinmilk.
4. Mixcornflakecrumbswithrosemaryandpepper.
5. Rollchickenpiecesintheseasonedcrumbs.
6. Placechickeninanoiledbakingpanlinedwithfoilforeasycleanup.Donotcrowd:thepiecesshouldnottouch.Crumbswillformacrisp“skin”asitbakes.
7. Bakeat400°forabout45minutes.
Nutrient Values
Serving size:1piece
Calories:192
Fat:7g
Saturated Fat:2g
Carbohydrate:6g
Cholesterol:75mg
Dietary Fiber:0g
Sodium:138mg
Note:Nutrientvaluesmaydifferdependingonthepieceofchickenused.
Valuesbasedonusinglow-fatdairyproducts.
Chicken
Main Dishes
main
dis
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16-B
Pan Fried ChickenServes: 6
1fryingchickencutintoservingpieces(maypreparewithorwithouttheskin)
Peanut,soybean,orcornoil
Breadcrumbs,orfinelycrushedcornflakes
1eggand2cupsbuttermilk,beatentogether
Directions
1. Pouroilintoaheavyskillettothedepthof1/8-1/4inchandturnonmediumheat;pre-heatoilbeforeaddingchicken.
2. Washthechickenpieces,anddipinbuttermilk/eggmixture.
3. Coatthechickenpiecesinthebreadcrumbs.
4. Cookthechickenintheoil,turningtobrownonallsides.Thisshouldtake20to30minutes.
5. Insertknifeinthickestpartofmeattoassureitisdone(nopinkliquidormeatcolor).
6. Drainonapapertowelandserve.
To make your own bread crumbs, see “Quick Cooking Tips” on pages 12-13.
main
dish
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Nutrient Values
PanFriedChickenwithskin
Serving size:1piece
Calories:290
Fat:10g
Saturated Fat:3g
Carbohydrate:10g
Cholesterol:135mg
Dietary Fiber:0g
Sodium:220mg
Note:Nutrientvaluesmaydifferdependingonthepieceofchickenused.
Nutrient Values
PanFriedChickenwithoutskin
Serving size:1piece
Calories:230
Fat:6g
Saturated Fat:2g
Carbohydrate:9g
Cholesterol:115mg
Dietary Fiber:0g
Sodium:210mg
Note:Nutrientvaluesmaydifferdependingonthepieceofchickenused.
17
Chicken and Broccoli with Mushroom SauceServes: 6
1(10-oz.)packagefrozenbroccoli
1poundcookedchicken,sliced(or2cupscookedchickenorturkey)
1tablespoonbutterortubmargarine
3tablespoonsflour
1cupchickenbroth
1(4-oz.)canmushroomslices,withliquid
2tablespoonschoppedparsley
2tablespoonsbreadcrumbs
cookingoilspray
Directions
1. Cookbroccoliaccordingtopackagedirectionsandplaceinashallowpanthathasbeenlightlyoiledwithcookingoilspray.Coverwithcookedchicken.
2. Mixbutterortubmargarineandflourtogetherinsaucepan.Cookbrieflyovermediumheat.
3. Blendinchickenbroth,stirringconstantlyuntilthickenedandsmooth.
4. Stirinmushroomsandtheirliquid,thenseasontotaste.Pouroverbroccoliandchicken.
5. Topwithparsleyandbreadcrumbs.Bakeuncovereduntilbubblyandbrown.
6. Bakeat375°15–25minutes.
Nutrient Values
Serving size:1cup
Calories:207
Fat:8g
Saturated Fat:2g
Carbohydrate:8g
Cholesterol:67mg
Dietary Fiber:2g
Sodium:364mgTo make your own bread crumbs, see “Quick Cooking Tips” on pages 12-13.
main
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18
Chicken ItalianoServes: 6
1chickenfryer,2–3pounds
1teaspoonsaltorsaltsubstitute
½teaspoonpepper
1/4cupflour
1tablespoonvegetableoil
1clovegarlicfinelychopped
1onion,chopped
1teaspoondrysweetbasil
1can(16-oz.)tomatoeswithliquid
1/4cupwater
½cupdrywhitewine(optional)
1teaspoonoregano
1tablespoonchoppedfreshparsley
1/4poundfreshmushrooms,sliced
Directions
1. Cutupchickenandremoveskin.
2. Seasonwithsaltandpepperandcoatwithflour.Brownonallsidesinoil.
3. Addremainingingredientsexceptmushroomstopan.
4. Coverandsimmerfor30minutes.
5. Addmushroomsandcookuntilchickenandmushroomsaretender—about5minutes.
6. Totalcookingtimeabout60minutes.
Nutrient Values
Serving size:1piece
Calories:220
Fat:8g
Saturated Fat:2g
Carbohydrate:10g
Cholesterol:65mg
Dietary Fiber:2g
Sodium:76mg
Note:Nutrientvaluesmaydifferdependingonthepieceofchickenused.
main
dish
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19-A
Crispy Baked FishServes: 5
1poundfishfillets(freshorfrozen,thawed)
1tablespoonpeanut,soybean,orcornoil
¾cupcrushedcornflakes
pinchofpepper
Directions
1. Washanddryfilletsandcutintoservingpieces.
2. Seasontotastewithpepper.
3. Dipinoilandcoatwithcornflakecrumbs.Arrangeinasinglelayerinalightlyoiledshallowbakingdish.
4. Bakeat500°forabout10minuteswithoutturning.
Fish and Seafood
Nutrient Values
Serving size:3ounces
Calories:123
Fat:4g
Saturated Fat:1g
Carbohydrate:4g
Cholesterol:48mg
Dietary Fiber:0g
Sodium:118mg
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19-B
Pan Fried FishServes: 6
6fishfillets
Peanut,soybean,orcornoil
Breadcrumbs,orfinelycrushedcornflakes
1eggand2cupsbuttermilk,beatentogether
Directions
1. Pouroilintoaheavyskillettothedepthof1/8-1/4inchandturnonmediumheat;pre-heatoilbeforeaddingfish.
2. Washthefishpieces,anddipinbuttermilk/eggmixture.
3. Coatthefishpiecesinthebreadcrumbs.
4. Cookthefishintheoil,turningtobrownonallsides.Thisshouldtake10to15minutes.
5. Insertknifeinthickestpartofmeattoassureitisdone.
6. Drainonapapertowelandserve.
Nutrient Values
Serving size:3ounces
Calories:180
Fat:7g
Saturated Fat:2.5g
Carbohydrate:8g
Cholesterol:30mg
Dietary Fiber:0g
Sodium:180mg
Notes:Nutrientvaluesbasedonusinglow-fatdairyproducts.
main
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es
20
Zesty Broiled FishServes: 5
1(1-pound)pkg.frozenorfreshfish,thawed,unbattered
½tablespoonvegetableoil
3tablespoonslemonjuice
1/8teaspoondrymustard
½tablespoonbutterortubmargarine,melted
dashofpepper
1teaspoonWorcestershiresauce
1teaspoonchilipowder
1clovegarlic,crushed
1/8teaspoonsalt
2tablespoonsfreshparsley,chopped
Directions
1. Rinsefishfilletswithcoldwaterandpatdry.
2. Placeinalightlyoiled12x8x2-inchdish.
3. Combinelemonjuiceandnext7ingredients;stirwellandpouroverfish.
4. Broil6inchesfromheatfor5minutesoruntilfishflakeseasilywhentestedwithafork.
5. Transferfishtoaservingplatter;spooncookingjuicesovertopandsprinklewithparsley.
6. Broilingtimeabout5minutes.Nutrient Values
Serving size:3ounces
Calories:110
Fat:4g
Saturated Fat:1g
Carbohydrate:1g
Cholesterol:48mg
Dietary Fiber:0g
Sodium:162mg
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21
Savory Baked FishQuick and easy!
Serves: 10
2poundsfreshorfrozenfishfillets
¾cupthinlyslicedonions
1tablespoonvegetableoil
1tablespoonlemonjuice
1canblackolives,drainedandsliced
2tablespoonschoppedparsley
pepperandgarlicpowdertotaste
½cupsoftbreadcrumbs
Directions
1. Thawfilletsandcutintoservingsizepieces.
2. Sautéslicedonioninoil.
3. Placefishinalightlyoiledbakingdishandsprinklewithlemonjuice.
4. Topwithcookedonionsandoliveslices.Sprinklewithpepper,garlicpowder,parsleyandbreadcrumbs.
5. Coverwithfoilandbakeuntilfishflakeseasilywithafork.
6. Bakeat350°for20–30minutes.
Nutrient Values
Serving size:3ounces
Calories:128
Fat:3g
Saturated Fat:1g
Carbohydrate:5g
Cholesterol:48mg
Dietary Fiber:1g
Sodium:180mgTo make your own bread crumbs, see “Quick Cooking Tips” on pages 12-13.
main
dish
es
22
Tuna Noodle CasseroleServes: 8
3cupscookedwholewheatnoodles
½smallonion,chopped
1/4cupslicedmushrooms
1(6½-oz.)canwater-packedtuna(drained)
1canmushroomsoup
1(16-oz.)canunsaltedgreenbeans,or1lb.offreshgreenbeans
1/4teaspoonsaltorsaltsubstitute
peppertotaste
½cupcrushedRiceKrispies®
Directions
1. Boilnoodlesaccordingtopackagedirectionsuntiltender.Drainandsetaside.
2. Steamonionsandmushroomsinasmallamountofwateruntilonionsaretransparent.Drainandaddtonoodles.
3. Draintunaandflake.
4. Combinetunawithnoodlemixture,mushroomsoup,seasoningsandgreenbeans.
5. Transfertoalightlyoiledbakingdishandsprinklewithcrushedcereal.
6. Bakeat325°for15–20minutesoruntilheatedthrough.
Nutrient Values
Serving size:1cup
Calories:150
Fat:3g
Saturated Fat:1g
Carbohydrate:22g
Cholesterol:27mg
Dietary Fiber:3g
Sodium:274mg
main
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23
Terrific Tuna SaladServes: 2
1cantuna,packedinwater,drained
2tablespoonsdicedcelery
1tablespoonranchdressing*
Directions:
1. Combinetuna,celery,andranch.Mixwell.
2. Serveontopoflettuceorinasandwich.
Nutrient Values
Serving size:½cup
Calories:140
Fat:5g
Saturated Fat:1g
Carbohydrate:1g
Cholesterol:30mg
Dietary Fiber:0g
Sodium:370mg*Try using the Ranch Dressing recipe on page 98.
main
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24
Salmon PattiesServes: 4
1(15.5-oz.)canredsalmon,drained
1mediumonion,diced
½mediumgreenbellpepper,diced
1tablespoonchoppedfreshparsleyor1teaspoondriedparsley
½tablespoonlemonjuice
1egg
⅓cupbreadcrumbs*
1/4teaspoonpepper
2tablespoonsvegetableoil
Directions:
1. Inamediumbowl,breakthesalmonintosmallpieceswithafork.Removetheskinandbones,ifdesired.
2. Addtheonion,bellpepper,parsley,lemonjuice,eggwhite,breadcrumbsandpepper.Mixwellandforminto4patties.
3. Heattheoilinamediumskilletandcookthepattiesovermediumheat.Brownfor3minutesoneachsideandserve.
Nutrient Values
Serving size:1patty
Calories:330
Fat:21g
Saturated Fat:4g
Carbohydrate:14g
Cholesterol:115mg
Dietary Fiber:2g
Sodium:600mg*
To make your own bread crumbs, see “Quick Cooking Tips” on pages 12-13.
*Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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25
Shrimp JambalayaServes: 6
1cupgreenpeppers,chopped
½cuponion,chopped
2clovesgarlic,finelychopped
1/4cupvegetableoil
1(16-oz.)cantomatoes
1½cupwater
1cuprice,uncooked
½teaspoonthyme
dashofpepper
1bayleaf
1/4teaspoongarlicpowder
1/4cupparsley,chopped
1poundshrimp,cookedandshelled
Directions:
1. Sautégreenpeppers,onionsandfreshgarlicinoiluntiltender.
2. Addremainingingredientsexceptshrimpandparsley.
3. Whenriceistender(25–30minutes),addparsleyandshrimpandheat.
4. Removebayleafbeforeserving.
5. Totalcookingtimeabout30minutes.
Nutrient Values
Serving size:1cup
Calories:285
Fat:10g
Saturated Fat:2g
Carbohydrate:33g
Cholesterol:108mg
Dietary Fiber:2g
Sodium:249mg
main
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26
“Sausage” PattiesServes: 8
1poundgroundbeeforturkey
1/4teaspoonsage
1tablespoonlemonjuice
1/4teaspoonginger
1/4cupdrybreadcrumbs*
1beefbouilloncubedissolvedin½cupboilingwater
½teaspoonsaltorsaltsubstitute
1/4teaspoonpepper
Directions:
1. Thoroughlymixtogetheralloftheaboveingredients.Letstandfor15minutes.
2. Forminto8pattiesabout¾inchthick.
3. Brushaheavyskilletlightlywithoil,andsetoverheatforacoupleofminutes.
4. Addsausagepattiesandcook7–8minutesperside.Servehot.
5. Preparationtimeabout45minutes.
Beef and Pork
Nutrient Values
Serving size:One2ouncepatty
Calories:133
Fat:9g
Saturated Fat:3g
Carbohydrate:3g
Cholesterol:34mg
Dietary Fiber:0g
Sodium:315mg
Note:Nutrientvaluesbasedonusing90%leangroundbeef.
*To make your own bread crumbs, see “Quick Cooking Tips” on pages 12-13.
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27
Spanish RiceServes: 8
1smallonion,chopped
½greenpepper,chopped
1tablespoonvegetableoil
1poundgroundbeeforturkey
pinchofblackpepper
1tablespoonpreparedmustard
2tablespoonscatsup
3cupscookedrice(brownorwhite)
1(28-oz.)cantomatoes
1tablespoonWorcestershiresauce
Directions:
1. Sautéonionandgreenpepperinoiluntilsoft.
2. Addgroundbeefandseasonings,stirringuntilmeatlosesitspinkcolor.
3. Stirinthecookedrice,tomatoes,andWorcestershiresauce.
4. Mixthoroughly.Reduceheat,coverandsimmerfor15minutes.
5. Totalpreparationtimeabout45minutes.
Nutrient Values
Serving size:1cup
Calories:211
Fat:6g
Saturated Fat:2g
Carbohydrate:23g
Cholesterol:32mg
Dietary Fiber:2g
Sodium:279mg
Note:Nutrientvaluesbasedonusing90%leangroundbeef.
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28
Macaroni-Beef Skillet SupperServes: 6
1cupelbowmacaroni
1poundgroundbeef
1cuponions,chopped
1clovegarlic,mashed
1tablespoonvegetableoil
pinchofblackpepper
1(8-oz.)cantomatosauce
1(6-oz.)canoftomatopaste
1(8-oz.)canmushroomstemsandpiecesor½ lb.freshmushrooms
2tablespoonsWorcestershiresauce
½teaspoonnosaltItalianseasoningorMrs.Dash®
Directions:
1. Cookmacaroniinboilingwateraccordingtopackagedirections.Drainandsetaside.
2. Sautéthemeat,onionandgarlicinoiluntilthemeatlosesitspinkcolorandtheonionsaretender.
3. Addpepper,tomatosauce,catsup,mushrooms,WorcestershiresauceandItalianseasoning.
4. Bringmixturetoaboil,thensimmergentlyforabout5minutes.
5. Mixinthecookedmacaroniandsimmeranother5minutes.
6. Totalpreparationtimeabout45minutes.
Nutrient Values
Serving size:1cup
Calories:280
Fat:11g
Saturated Fat:4g
Carbohydrate:36g
Cholesterol:50mg
Dietary Fiber:3g
Sodium:350mg*Note:Nutrientvaluesbasedonusing90%leangroundbeef.
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29
Easy Oven LasagnaFaster using uncooked noodles!
Serves: 12
1/4poundgroundturkeyorbeef
¾cupwater
4cupsItaliansauce(seepage106)
8ouncesuncookedlasagnanoodles
1cupcottagecheese
¾cupslicedpart-skimMozzarella
1/4cupgratedParmesancheese
Directions:
1. Brownmeatanddrainofffat.
2. AddwaterandItaliansauce;bringtoaboil.Removefromheat.
3. Inalightlyoiled9x13-inchdish,layersauce,uncookedlasagnanoodles,cottagecheese,Mozzarellacheese.Repeatlayers,endingwithsauceandParmesancheese.(Thesaucewillberunny.)
4. Coverwithfoilbeforebaking.Afterbaking,letstand5–10minutesbeforecuttingintosquares.
5. Bakeat375°for60minutes. Nutrient Values
Serving size:3x4inchpiece
Calories:183
Fat:5g
Saturated Fat:2g
Carbohydrate:23g
Cholesterol:13mg
Dietary Fiber:2g
Sodium:713mg*Notes:Nutrientvaluesbasedonusinglow-fatdairyproductsand90%leangroundbeef.*Note:Toreducethesodiuminthis
recipeseethetipsonpage11.
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30
Note:OneservingofTamalePieequalsoneservingofvegetables.
*Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
Tamale PieServes: 6
½poundgroundbeef
¾cuponion,chopped
1clovegarlic,finelychopped
1(16-oz.)canpintoorkidneybeans,drained
1(16-oz.)canwholekernelcorn,drained
½cupchoppedgreenpepper
2(8-oz.)canschoppedtomatoes(nosaltadded)
2teaspoonschilipowder
2–3tablespoonstacosauceorsalsa
Directions
1. Brownbeefwithonionsandgarlic.
2. Drainfatbeforeaddingtheremainingingredients.
3. Pourintoalightlyoiled10x10-inchbakingpan.Preparetopping.
Topping
1cupyellowcornmeal
2½cupswater
½cupgratedpart-skimMozzarella
Directions1. Insaucepancombine
cornmeal,water,andsalt.
2. Bringmixturetoaboil,stirringconstantlyuntilitthickensslightly.
3. Spoonovertopofmeat/vegetablemixture.Sprinklewithcheeseforthelast15minutesofbakingtime.
4. Bakeat375°for60minutes.
Nutrient Values
Serving size:3x5inchpiece
Calories:220
Fat:4.5g
Saturated Fat:1.5g
Carbohydrate:30g
Cholesterol:25mg
Dietary Fiber:7g
Sodium:450mg*Note: Nutrientvaluesbasedonusing90%leangroundbeef.
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31
Texas HashServes: 8
3largeonions,chopped
1largegreenpepper,chopped
1tablespoonvegetableoil
½poundgroundturkey
2cupsuncookedmacaroni
2canstomatoes(16-oz.size)
½cupwater
½teaspoonsaltorsaltsubstitute
½teaspoonpepper
1teaspoonchilipowder
Directions:
1. Sautéonionsandpeppersinoiluntilslightlytender.
2. Addturkeyandcookuntilmeatbeginstobrown,stirringoften.
3. Addremainingingredientsandtransfertoanoiledcasseroledish.
4. Bakecoveredforthefirst30minutes.
5. Removecoverforthelast15–20minutesofcookingtime.
6. Bakeat350°45–50minutes.Nutrient Values
Serving size:1cup
Calories:240
Fat:6g
Saturated Fat:1g
Carbohydrate:36g
Cholesterol:19mg
Dietary Fiber:4g
Sodium:354mg
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32
ChiliServes: 6
1cupchoppedonion
3clovesgarlic,minced
½poundgroundbeef
1cupwater
½cupdicedgreenpepper
2tablespoonschilipowder
1½teaspoonsgroundcumin
2(14.5-oz.)cansno-salt-addedstewedtomatoes,undrained
1(15-oz.)canredkidneybeans,drainedandrinsedwell
1(15-oz.)cangarbanzobeans,drainedandrinsedwell
1/4cupsourcream
2tablespoonsofvegetableoil
Directions:
1. Pourtheoilintoalargepot;placeovermediumheatuntilhot.
2. Addonionandgarlic;sauté5minutes.
3. Addmeatandbrown.Pourofffat.
4. Addwaterandnext6ingredients;bringtoaboil.
5. Reduceheat;simmer,uncovered,30minutes.
6. Ladleintoindividualsoupbowls;topwithsourcream.
Nutrient Values
Serving size:1cup
Calories:310
Fat:9g
Saturated Fat:2g
Carbohydrate:39g
Cholesterol:25mg
Dietary Fiber:13g
Sodium:260mg
Note:Nutrientvaluesbasedonusing90%leangroundbeefandlow-fatdairyproducts.
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33
Pork Chops With Apricot SauceServes: 6
½cupapricotfruitspreadorjam
1tablespoonorangejuice
1teaspooncrushedredpepper
6(5–6-oz.)center-loinporkchops,½inchthick
1mediumgreenpepper,seededandcutintothinstrips
1mediumredpepper,seededandcutintothinstrips
½smallonion,cutintothinslices
2tablespoonsofvegetableoil
Directions:
1. Combinefruitspreadorjam,orangejuice,andcrushedredpepperinasaucepan.
2. Cookundermediumheatuntilfruitspreadmelts,stirringconstantly.
3. Removefromheat.Pourtheoilintoalargenonstickskillet;placeovermedium-highheatuntilhot.
4. Addchopsandcookuntilbrownedonbothsides.Drainandpatdrywithpapertowels.
5. Transferchopstoa13x9-inchbakingdish.Coatchopswellwithapricotglaze,savinganyleftoverglaze.
6. Coverandbakeat350°for30minutes.
7. Addpeppersandonionsandbake,uncovered,foranadditional15minutesoruntilporkchopsaretender,brushingwithglazefrequently.Servewithbrownrice.
Nutrient Values
Serving size:1porkchopwithabout½cupofvegetables
Calories:274
Fat:8g
Saturated Fat:3g
Carbohydrate:18g
Cholesterol:88mg
Dietary Fiber:1g
Sodium:101mg
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34
Beans
White Bean, Tomato and Onion Salad Serves: 4
2½cupsdicedunpeeledtomatoes(about1pound)
¼teaspoonofsalt
1½tablespoonsfreshlemonjuice
2teaspoonsoliveoil
1/4teaspoonblackpepper
1/8teaspooncrushedredpepper
1/4cupfinelychoppedonion
1clovegarlic,minced
1/4cupchoppedfreshbasil
2tablespoonsfinelychoppedparsley
1(15-oz.)canwhitekidneybeans,drainedandrinsedwell
Directions:
1. Placetomatoesinacolander;sprinklewithsaltandletdrain1hour.
2. Combinelemonjuice,oliveoil,blackpepper,crushedredpepper,onionandgarlicinalargebowl,andstirwell.
3. Addtomato,basil,parsley,andbeans,andtosswell.
Nutrient Values
Serving size:1cup
Calories:131
Fat:3g
Saturated Fat:0g
Carbohydrate:20g
Cholesterol:0mg
Dietary Fiber:6g
Sodium:174mg
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35
Red Beans and RiceServes: 6
1mediumonion,chopped
2greenpeppers,chopped
2clovesgarlic,minced
2tablespoonsoliveoil
2cupschoppedtomatoes
½cupwhitewine
1tablespoonvinegar
1tablespoonsugar
1bayleaf,crumbled
2teaspoonschilipowder
3cupscookedkidneybeans(or215-oz.canskidneybeans,drainedandrinsedwell)
Saltandpeppertotaste
Directions:
1. Sautéonions,greenpeppersandgarlicinoil3minutesoruntiltransparent.
2. Addtomatoes.
3. Stirinwine,vinegar,sugarandspices.
4. Addkidneybeansandstir.
5. Simmer,stirringoccasionally,about15minutes.
6. Serveovercookedbrownrice.Nutrient Values
Serving size:½cup
Calories:202
Fat:6gm
Saturated Fat:1g
Carbohydrate:28g
Cholesterol:0mg
Dietary Fiber:7g
Sodium:278mg
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36
Lentils Over RiceServes: 4
1largeonion,chopped
1carrot,chopped
1tablespoonvegetableoil
½teaspoonthyme
½teaspoonmarjoram
1cuplentils,uncooked
1(8-oz.)canlowsodiumtomatosauce
1(8-oz.)canofcrushedtomatoes(lowsodium)
1cupwine(redorwhite)
2cupschickenbroth(lowsodium)
1cupwater
1/4cupparsley,chopped
2/3cupofbrownrice
Directions:
1. Inlargepot,sautéonionsandcarrotsinoilfor3minutes.
2. Addthymeandmarjoramandcookanotherminuteortwo.
3. Addremainingingredientsandsimmerfor1hour.
4. Servehotoverbrownrice.Nutrient Values
Serving size:1cupwith½cuprice
Calories:300
Fat:4.5g
Saturated Fat:0.5g
Carbohydrate:46g
Cholesterol:5mg
Dietary Fiber:8g
Sodium:470mg**Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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37
Bean TacosServes: 3
3tacoshells(lookfortrans-fatfree)
¾cuprefriedbeans
choppedcucumber
shreddedlettuce
choppedtomato
choppedrawonion
choppedgreenpepper
1/4cupshreddedcheese
1/4cupMexicanTomatoSauce(Recipepage106)
hotsauce(ifdesired)
Directions:
1. Stuffeachtacoshellwith1/4cuprefriedbeans.
2. Addvegetablesandsprinklewithcheese.
3. Coverwithtomatosauceandhotsaucetotaste.
4. Preparationtimeabout30minutes.
Nutrient Values
Serving size:1
Calories:200
Fat:7g
Saturated Fat:3g
Carbohydrate:27g
Cholesterol:15mg
Dietary Fiber:7g
Sodium:310mg*Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
Note:OneBeanTacoequalsoneservingofvegetables.
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38
Spanish BeansServes: 6
1onion,chopped
1greenpepper,chopped
1tablespoonvegetableoil
1cupcannedtomatoes,chopped
1(16-oz.)canpintoorbutterbeans,drained
1(16-oz.)cankidneybeans,drained
1/8teaspooncayennepepper
1teaspoonWorcestershiresauce
1/4teaspoonpepper
¾cupgratedpart-skimMozzarellacheese
Directions:
1. Sautéonionsandgreenpeppersinoiloverlowheatuntilonionsaretransparent.
2. Addtomatoesandsimmer10minutes.
3. Stirinseasoningsandbeans(well-drainedandrinsed).
4. Alternatelayersofbeanmixturewithcheeseinalightlyoiled1-quartcasseroledish.
5. Bakeat350°for30minutes.
Nutrient Values
Serving size:1cup
Calories:247
Fat:5g
Saturated Fat:2g
Carbohydrate:36g
Cholesterol:8mg
Dietary Fiber:11g
Sodium:612mg**Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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39
Bean LasagnaServes: 12
2mediumonions,chopped
4clovesgarlic,finelychopped
½–¾poundmushrooms,sliced
2teaspoonsvegetableoil
2teaspoonsoregano
1teaspoonbasil
1/4cupfreshparsley,chopped
½teaspoonsaltorsaltsubstitute
1(16-oz.)cankidneyorpintobeans,drained(saveliquid)
½cupliquiddrainedfrombeans
1(16-oz.)cantomatoes,crushed
8oz.uncookedlasagnanoodles
3cupscottagecheese
4oz.part-skimMozzarellacheese,grated
2tablespoonsParmesancheese
Directions:
1. Tomakethesauce,sautéonions,garlic,andmushroomsinoilwithoregano,basil,parsleyandsalt.
2. Stiroften.
3. Whenonionsareclear,addthedrainedbeanliquidandsimmer5–10minutes.
Nutrient Values
Serving size:1cup
Calories:217
Fat:4g
Saturated Fat:2g
Carbohydrate:28g
Cholesterol:11mg
Dietary Fiber:3g
Sodium:585mg*Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.*Note:Toreducethesodiuminthis
recipeseethetipsonpage11.
(Continued on next page)
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40
Bean Lasagna (continued)4. Addbeansandtomatoes.Coverandsimmer30minutes
oruntilslightlythickened,stirringoften.
5. Whilethesauceissimmering,cooklasagnanoodlesaccordingtothepackagedirections.Rinseincoldwatertopreventsticking.Drainwell.
6. Assemblelasagnainalightlyoiled9x13-inchdishusing⅓sauce,⅓noodles,⅓cottagecheeseand⅓Mozzarellacheese.Repeatlayersuntilalloftheingredientsareused.
7. SprinklewithParmesancheeseandbake.
8. Bakeat375°for30–45minutes.
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41
Mexican Bean PotBaked beans with an extra zip!
Serves: 10
1½cupschoppedonion
2largegreenpeppers,chopped
1tablespoonvegetableoil
1(16-oz.)cankidneybeans
2(16-oz.)canspintobeans
1(16-oz.)candicedtomatoes
1teaspoonoreganoleaves
½teaspooncumin
1teaspoonsage
¾teaspoonpepper
Directions:
1. Sautéonionsandgreenpeppersinoil.
2. Drainbeans,keeptheliquid.
3. Combinebeans,onion,peppers,andremainingingredients.
4. Addenoughbeanliquidtojustcover(about½cup).
5. Bakeat325°for1hour.
Nutrient Values
Serving size:1cup
Calories:201
Fat:2g
Saturated Fat:1g
Carbohydrate:36g
Cholesterol:0mg
Dietary Fiber:11g
Sodium:448mg**Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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42
Hoppin’ JohnServes: 6
3cans(15-oz.each)black-eyedpeas,drainedandrinsedwell
3cupswater
1teaspooncrushedredpepperor
½freshchilipepper,chopped
¾teaspoonsaltorsaltsubstitute
1largeonion,chopped
3cupscookedrice,brownorwhite
Directions:
1. Boilbeansinwaterfor2minutes.Donotdrain.Setasideforonehour.
2. Drainbeansandaddenoughwatertocover.
3. Addhotpepperandsimmerfor30–45minutesoruntilbeansarepartiallydone.
4. Addsaltandonionandcookanother45minutesoruntiltender.
5. Servehotbeansandtheir“gravy”overbrownorwhiterice.
6. Seasonwithhotpeppersauceatthetableifdesired.
7. Totalpreparationtimeabout3hours. Nutrient Values
Serving size:1cupwith½cuprice
Calories:234
Fat:1g
Saturated Fat:0g
Carbohydrate:46g
Cholesterol:0mg
Dietary Fiber:8g
Sodium:717mg**Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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43
Oven FriesServes: 4
4mediumpotatoes
1tablespoonvegetableoil
½teaspoonsaltorsaltsubstitute
paprika(optional)
Directions:
1. Cutpotatoesintostrips½inchthick.
2. Whilecuttingpotatoes,dropstripsintoabowloficewatertocrisp.
3. Drainandpatdryonpapertowels.
4. Tosspotatostripsinabowlwithoilasifmakingasalad.
5. Spreadthestripsinasinglelayeronacookiesheetandplaceinapreheatedoven.
6. Astheybake,turnfrequentlysoallsidesbrown.
7. Foracrispierpotato,brownaminuteortwounderabroiler.
8. Lightlysprinklewithsaltorpaprikaifdesired.
9. Bakeat450°for30–40minutes.
Nutrient Values
Serving size:10fries
Calories:117
Fat:4g
Saturated Fat:1g
Carbohydrate:20g
Cholesterol:0mg
Dietary Fiber:1g
Sodium:295mg
Vegetable Dishes
vegeta
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dish
es
44
Fresh Greens, Southern StyleServes: 6
2poundsfreshgreens(collard,kale,mustard,Swisschard,turniporbeet)
1/4teaspoondriedhotpepperflakes
1beefbouilloncubeorlow-saltbeefbouilloncube
1tablespoonvegetableoil
Directions:
1. Rinsegreensthoroughlyinseveralchangesofcoldwatertoremovesandandgrit.
2. Drainincolander.
3. Removetoughstemsandtearlargeleavesintopieces.
4. Placegreensinalargecookingpanandaddbouillon,oilandredpepperflakes.(Thereisnoneedtoaddwater—greenswillcookinthemoistureclingingtotheleaves.)
5. Coverandbringtoaboil.
6. Uncoverandtossgreenswithaforktodissolvebouilloncube.
7. Replacelidandsimmeroverlowheat5–8minutesoruntilyoungleavesaretender.
8. Preparationtimeabout30minutes.
Nutrient Values
Serving size:1cup
Calories:55
Fat:3g
Saturated Fat:0g
Carbohydrate:5g
Cholesterol:0mg
Dietary Fiber:4g
Sodium:263mgNote:Oneservingofgreensequalstwoservingsofvegetables.
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45
Summertime SlawServes: 6
½poundcabbage,shredded
½cupcucumber,chopped
½cupchoppedtomato
⅓cuptomatojuice
2tablespoonscidervinegar
1teaspoonsugar
½teaspoonsaltorsaltsubstitute
½teaspoondillweed
Directions:
1. Gentlytosstogethercabbage,cucumberandtomatoinalargebowl.
2. Whisktogethertheremainingingredientstomakeadressing.
3. Pourovervegetablesandtosslightlyuntilcoated.
4. Coverandchillthoroughly.
5. Preparationtimeabout30minutes.
Nutrient Values
Serving size:½cup
Calories:19
Fat:0g
Saturated Fat:0g
Carbohydrate:5g
Cholesterol:0mg
Dietary Fiber:1g
Sodium:251mgNote:OneservingofSummertimeSlawequalsoneservingofvegetables.
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46
Orange Sweet PotatoesTry these instead of candied yams.
Serves: 8
4mediumsweetpotatoes(about1pound)
½cuporangejuice
1/4teaspooncinnamon
1/4to½teaspoongratedorangerind
2tablespoonsbrownsugar
Directions:
1. Boilsweetpotatoesuntiltenderandremovetheirjackets.
2. Mashpulp,addremainingingredientsandwhipuntilfluffy.
3. Bakeina1-quartcasseroledishcoatedwithcookingspray.
4. Bakeat350°for25minutes.
Nutrient Values
Serving size:½cup
Calories:79
Fat:0g
Saturated Fat:0g
Carbohydrate:19g
Cholesterol:0mg
Dietary Fiber:2g
Sodium:7mgNote:OneservingofOrangeSweetPotatoesequalsoneservingofvegetables.
vegeta
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dis
hes
47
Oven Fried OkraServes: 8
1¾poundsfreshokra
buttermilk
vegetableoil
11/4cupscornmeal
Directions:
1. Washokraanddrain.
2. Removetipsandstemsandcutokrainto½inchslices.
3. Soakinbuttermilk.
4. Drainandthencoatwithcornmeal.
5. Spreadinasinglelayeronanoiledcookiesheet.
6. Bakeuntilcrisp,stirringoccasionally.
7. Bakeat450°for30–40minutes.
Nutrient Values
Serving size:½cup
Calories:135
Fat:2g
Saturated Fat:1g
Carbohydrate:25g
Cholesterol:1mg
Dietary Fiber:4g
Sodium:20mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.Note:OneservingofOvenFriedOkra
equalsoneservingofvegetables.
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dish
es
48
Old-Fashioned Potato Salad Serves: 20
9cupscubedunpeeledredpotatoes
½cupdicedonion
½cupdicedcelery
1/4cupsweetpicklerelish,drained
3hard-cookedeggs,chopped
1clovegarlic,minced
¾cupsourcream
⅓cupmayonnaise
2tablespoonschoppedfreshparsley
1teaspoondrymustard
¾teaspoonsalt
1/4teaspoonpepper
Directions:
1. Placepotatoesinalargepot;coverwithwater,andbringtoaboil.
2. Cookpotatoesfor8minutesoruntiltender.Drain;placeinalargebowl.
3. Allowpotatoestocoolslightly.Thenaddinonion,celery,relish,eggsandgarlicbeforetossinggently.
4. Combinesourcream,mayonnaise,parsley,drymustard,saltandpepper;stirwell.Pouroverpotatomixture;tossgentlytocoat.
5. Coverandchill.
Nutrient Values
Serving size:½cup
Calories:123
Fat:5g
Saturated Fat:1g
Carbohydrate:16g
Cholesterol:38mg
Dietary Fiber:1g
Sodium:154mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
vegeta
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hes
49
Homestyle PotatoesServes: 8
4medium-sizebakingpotatoes(about2pounds),peeledandcubed
⅓cupmilk
1/4cupplainyogurt
2tablespoonsbutterortubmargarine
1/4teaspoonsalt
1/8teaspoonpepper
Directions:
1. Cookpotatoesinboilingwaterfor30minutesoruntiltender.
2. Drainpotatoes,andmash.
3. Addmilkandremainingingredients.
4. Beatatmediumspeedorstiruntilmixtureissmooth.
5. Preparationtimeabout45minutes.
Nutrient Values
Serving size:½cup
Calories:64
Fat:1g
Saturated Fat:1g
Carbohydrate:11g
Cholesterol:0mg
Dietary Fiber:1g
Sodium:85mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
vegeta
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50
Squash CasseroleServes: 10
6–8mediumyellowsquash,sliced
2mediumeggs
1smallonion,chopped(orgreenonioncanbeused)
¾cupwhole-graincrackers,crushed
peppertotaste
½cupshreddedsharpcheddarcheese
2tablespoonsvegetableoil
Directions:
1. Preheatovento350°.
2. Placeslicedsquashinsaucepanandcoverwithwater.
3. Bringtoaboilandcookuntilsquashistender.
4. Drainsquashandcool.
5. Inseparatemixingbowl,combineegg,onion,½cupwhole-graincrackercrumbs(savesomeforthetop).
6. Addsquashandstirtoblend.
7. Pourintocasseroledishcoatedwithoil.
8. Sprinklewithremainingcrackercrumbs.
9. Bakefor30minutes.
10. Takeoutandsprinkle½cupsharpcheddarcheeseontop.Cookfor10moreminutesoruntilcheesemelts.
11. Preparationtimeabout1hour.
Nutrient Values
Serving size:½cup
Calories:140
Fat:9g
Saturated Fat:2.5g
Carbohydrate:12g
Cholesterol:40mg
Dietary Fiber:2g
Sodium:260mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.Note:OneservingofSquashCasserole
equalsoneservingofvegetables.
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dis
hes
51
Stir-fry VegetablesServes: 5
2–3tablespoonsvegetableoil
2–4cupschoppedcabbage
1½cupsslicedcarrots
½cupslicedcelery
1cupslicedsquashand/orzucchini
½cupchoppedbroccoli
1onion(optional)sliced
pepperandsoysaucetotaste
Directions:
1. Heatoilonmediumheatinlargepanorskillet.
2. Addlayersofvegetablesandcoverwithlid.
3. Steamfor4to6minutesoruntiltender.
4. Addpepperandsoysaucetotaste.
5. Preparationtimeabout20minutes.
Can be served over rice or noodles, or is great by itself.
Nutrient Values
Serving size:1cup
Calories:90
Fat:6g
Saturated Fat:0.5g
Carbohydrate:10g
Cholesterol:0mg
Dietary Fiber:3g
Sodium:45mgNote:OneservingofStir-fryVegetablesequalstwoservingsofvegetables.
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dish
es
52
Crustless Spinach QuicheServes: 6
1(10-oz.)packagefrozenchoppedspinach,thawedandwell-drained(squeezeoutextramoisturewithpapertowel)
1cupshreddedpart-skimmozzarellacheese
6eggs,lightlybeaten
1tablespoonmincedonion
1/4teaspoonnutmeg
freshgroundpepperandsalttotaste
cookingoilspray
Directions:
1. Preheatovento350°.
2. Inamediumbowl,combineallingredients.Mixwell.
3. Pourmixtureintoan8-inchpieplatesprayedwithcookingoilspray.
4. Bake30minutesuntilknifeinsertedcomesoutclean.
5. Removefromovenandletstand5minutesbeforeslicingintowedges.
Nutrient Values
Serving size:1/6thofpie
Calories:130
Fat:8g
Saturated Fat:3.5g
Carbohydrate:3g
Cholesterol:195mg
Dietary Fiber:2g
Sodium:210mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
vegeta
ble
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hes
53
Tangy Broccoli SaladServes: 10
1cupsaladdressingormayonnaise
2tablespoonssugar
2tablespoonsvinegar
1largebunchbroccoli,cutintoflorets(about8cups)
½cupslicedredonion
1/4cupraisins
1/4cuprealbaconorturkeybits(optional)
Directions:
1. Mixdressingormayonnaise,sugarandvinegarinalargebowl.
2. Addremainingingredients;mixlightly.
3. Refrigerate1houroruntilreadytoserve.
Nutrient Values (notincludingbaconbits):
Serving size:½cup
Calories:130
Fat:8g
Saturated Fat:1g
Carbohydrate:14g
Cholesterol:5mg
Dietary Fiber:2g
Sodium:180mg
vegeta
ble
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54
Marinated Veggie SaladTip: This salad is best after 2 days in the refrigerator.
Serves: 10
4stalksasparagusspears,chopped
1headbroccoliflorets,chopped
½headcauliflowerflorets,chopped
½largeredbellpepper,chopped
2carrots,chopped
½bunchgreenonions
1½cupszestyItaliandressing
Directions:
1. Steamtheasparagusspearsfor2minutes,thendunkinicewatertostopthecookingprocess.
2. Chopin1-inchpieceswhencooled.Chopallothervegetables,andplaceinlargebowl.
3. Pourdressingoverthemandrefrigerate.Addmoredressingifneeded,ittendstosoakin.
Nutrient Values
Serving size:1cup
Calories:53
Fat:11g
Saturated Fat:1g
Carbohydrate:10g
Cholesterol:0mg
Dietary Fiber:3g
Sodium:530mg
vegeta
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55
Zucchini Squash Quiche Serves: 6
1medium-sizezucchinisquash
1medium-sizetomato
4eggs
1teaspoondriedbasil
½teaspoonoregano
½cupcottagecheese
4tablespoonsParmesancheese
1cupdicedonions
1cupmushroomslices
2teaspoonsoliveoil
Directions:
1. Washzucchini,cutinhalfcross-wisethenlength-wise.Cuteachpieceintothinslices.
2. Washtomatoandcutintowedges.
3. Inamedium-sizebowl,beattheeggslightlyandaddthebasilandoregano.
4. Stirthecottagecheeseand3tablespoonsofParmesancheeseintotheeggmixture.
5. Ina12-inchskillet,cookzucchini,onion,mushroomslicesandtomatointheoliveoiluntilzucchinisoftens.
6. PourintheeggmixtureandsprinklewiththeremainingParmesancheese.
7. Bakeinovenat375°for20–30minutes.
8.Cutintowedgesandservehot.
Nutrient Values
Serving size:1wedge
Calories:116
Fat:6g
Saturated Fat:2g
Carbohydrate:7g
Cholesterol:146mg
Dietary Fiber:1g
Sodium:173mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
vegeta
ble
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56
Cheesy Potato CasseroleServes: 6
6mediumpotatoes,cookedandsliced,peppertotaste
2cupscottagecheese
1tablespoonoil
½onion,chopped
2tablespoonsflour
1teaspoonthyme
1teaspoonparsleyflakes
1/8teaspoonsaltorsaltsubstitute
⅓cupmilk
½cupbreadcrumbs
2tablespoonsParmesancheese
2tablespoonsbutterortrans-fatfreetubmargarine
Nutrient Values
Serving size:1cup
Calories:210
Fat:8g
Saturated Fat:2g
Carbohydrate:21g
Cholesterol:8mg
Dietary Fiber:5g
Sodium:491mg*Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
Cheese Dishes
Directions:
1. Boilunpeeledpotatoesuntiltenderandslice.
2. Beattogethercottagecheeseandoiluntilfluffyandaddchoppedonion.
3. Combineflourwithseasonings.
4. Placealayerofslicedpotatoesinalightlyoiled1½-quartcasseroledish.
5. Spreadalayerofcottagecheesemixtureoverpotatoesandsprinklewithsomeoftheseasonedflour.
6. Repeatlayersendingwithpotatoes.
7. PourmilkovertheentirecasseroleanddustwithcrumbsandParmesancheese.
8. Dotwithbutterortubmargarine.
9. Bakeat350°for30minutes.
*Note:Toreducethesodiuminthisrecipe
seethetipsonpage11.
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57
Cheese and Broccoli with RiceServes: 12
2onions,chopped
2stalkscelery,chopped
1tablespoonoil
3cupschoppedfreshbroccolior2pkgs.choppedfrozenbroccoli
2canscreamofcelerysoup(low-salt)
1/4cupParmesancheese
5cupscookedrice(brownorwhite)
4dropsTabasco®sauce
1canwaterchestnuts,drainedandsliced(optional)
4tablespoonssoftbreadcrumbs
Directions:
1. Inalargeskillet,sautétheonionsandceleryinoiluntilclear.
2. Cookbroccoliuntilbarelytenderanddrainwell.
3. Mixtogetheronions,celery,broccoli,soup,andcheese.
4. Stirinrice,Tabasco®sauceandwaterchestnutsandmixwell.
5. Pourintoalightlyoiledcasseroledishandtopwithbreadcrumbs.
6. Bakeat350°for20–30minutesoruntilheatedthroughandbubbly.
Nutrient Values
Serving size:1cup
Calories:170
Fat:5g
Saturated Fat:1g
Carbohydrate:29g
Cholesterol:10mg
Dietary Fiber:3g
Sodium:460mg*
Note:OneservingofCheeseandBroccoliwithRiceequalsoneservingofvegetables.
*Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
To make your own bread crumbs, see “Quick Cooking Tips” on pages 12-13.
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58
Macaroni and Cheese Serves: 8
8oz.uncookedelbowmacaroni(4cupscooked)
1largeegg
1scallion,includinggreentop,slicedthin
2cupsevaporatedmilk
½teaspoonsalt(optional)
1/4teaspooncayennepepper
½teaspoonblackpepper
4oz.Velveeta®light,cut-up
paprika
1cup(4-oz.)shreddedsharpcheddarcheese
1tablespoonbutterortubmargarine
2tablespoonsvegetableoil
Directions:
1. Preheatovento350°.
2. Inalargepotofboilingwater,cookmacaronijustuntiltender,about10minutes.
3. Meanwhile,inamedium-sizedbowl,beattogetheregg,scallion,evaporatedmilk,salt,cayenne,andblackpepper.
4. Drainmacaronithoroughly.Inashallow2-quartbakingdishcoatedwithvegetableoil,layerhalfofthemacaroni,thenhalfofeachtypeofcheese;repeat,endingwiththecheese.
5. Pourmilkmixtureovermacaroni.Dotbutterortubmargarineontopofthemacaronimixtureandsprinklewithpaprika.
6. Bakeuntilgoldenbrownandbubbly,about40–45minutes.
Nutrient Values (includessalt)
Serving size:½cup
Calories:246
Fat:7g
Saturated Fat:3g
Carbohydrate:30g
Cholesterol:45mg
Dietary Fiber:1g
Sodium:586mg*Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
*Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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59
Easy Thick Crust PizzaServes: 12
Crust
3cupsflour(try2cupswhiteand1cupwholewheat)
1tablespoonbakingpowder
12oz.beer
Sauce
2cupsItaliansauce(page106)thickenedwithalittletomatopasteifnecessary
Toppings
freshmushrooms,sliced
greenpepperslices
blackolives,sliced
onions,sliced
part-skimMozzarellacheese,grated
Directions:
1. Mixtogetherallofthecrustingredientsandspreadintoalightlyoiled9x13-inchbakingdish.
2. SpreadcrustwithItaliansauce.
3. Sprinkleliberallywithdesiredtoppings.
4. Bakeat425°for25–30minutes.
Nutrient Values
Serving size:1piece
Calories:193
Fat:3g
Saturated Fat:1g
Carbohydrate:33g
Cholesterol:5mg
Dietary Fiber:2g
Sodium:693mg**Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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60
Mom’s Vegetable SoupFreeze in separate small containers for convenient portion sizes.
Serves: 12
1poundpackagestewbeeforsirlointips(meatisoptional,1cankidneybeanscouldbeaddedinstead)
1can(10-oz.)beefbroth
1canlarge(28-oz.)dicedtomatoes
1mediumonion,chopped
2cupswater
2mediumpotatoes,peeledandcubed
2carrots,sliced
1stalkcelery,chopped(optional)
1can(15-oz.)wholekernelcorn(oronefrozenpackage)
1packagefrozenbabybutterbeans
1to2cupschoppedcabbage(optional)
Directions:1. Combinebeef,beefbroth,dicedtomatoes,andonionina
largesaucepanandbringtoaboil.
2. Reduceheatandsimmer1to1½hoursoruntilbeefistender.
3. Add2cupswater.
4. Addremainingingredientsandcookforanother30to60minutes.
5. Ifsoupistoothick,addmorewateruntilitlooksgoodtoyou.
6. Addsaltandpeppertotaste.
7. Preparationtimeabout2-2½hours.
Nutrient Values
Serving size:1cup
Calories:161
Fat:3g
Saturated Fat:1g
Carbohydrate:22g
Cholesterol:22mg
Dietary Fiber:5g
Sodium:331mgNote:OneservingofMom’sVegetableSoupequalsoneservingofvegetables.
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61
Garden Vegetable Soup Serves: 5
2/3cupslicedcarrots
½cupdicedonions
2garliccloves,minced
3cupsbroth(beef,chicken,orvegetable)
1½cupsgreencabbage
½cupgreenbeans
1tablespoontomatopaste
½teaspoondriedbasil
1/4teaspoondriedoregano
½teaspoonsalt
½cupdicedzucchini
2tablespoonsvegetableoil
Directions:
1. Sautécarrots,onionsandgarlicinoilinalargesaucepanonlowheatfor5minutes.
2. Addbroth,cabbage,beans,tomatopaste,basil,oreganoandsalt.Bringtoaboil.
3. Lowerheatandsimmer,coveredfor15minutesoruntilbeansaretender.
4. Stirinzucchiniandheat3–4minutes.Servehot. Nutrient Values
Serving size:1cup
Calories:45
Fat:0g
Saturated Fat:0g
Carbohydrate:7g
Cholesterol:0mg
Dietary Fiber:2g
Sodium:487mg
sou
ps
*Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
62
Quick Chicken MinestroneServes: 9
1quartwater
1(10-oz.)packagefrozenmixedvegetables
3ounceswholewheatspaghetti,uncookedandbrokeninto2-inchpieces
2teaspoonschicken-flavoredbouillongranules
½teaspoondriedwholebasil
½teaspoondriedwholeoregano
1poundslicedwholemushrooms(optional)
2⅓cupsslicedzucchini(about2medium)
2cupsdicedcookedchickenbreast(skinnedbeforecookingandcookedwithoutsalt)
1(14-oz.)canno-salt-addedwholetomatoes,undrainedandchopped
Directions:
1. Combinefirst6ingredientsinalargepotorcrock-potandbringtoaboil.
2. Cover,reduceheat,andsimmer5minutes.
3. Addmushrooms,zucchini,chicken,andtomatoes.
4. Stirwell.
5. Coverandcookanadditional20minutesoruntilzucchiniistender.
6. Preparationtimeabout40minutes. Nutrient Values
Serving size:1cup
Calories:136
Fat:2g
Saturated Fat:1g
Carbohydrate:17g
Cholesterol:26mg
Dietary Fiber:4g
Sodium:363mgNote:OneservingofQuickChickenMinestroneequalsoneservingofvegetables.
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63
Chicken and Okra StewServes: 8
2cupsdicedcookedchickenbreast(skinnedbeforecookingandcookedwithoutsalt)
2(10-oz.)canslow-sodiumchickenbroth,undiluted
1(14-oz.)canno-salt-addedstewedtomatoes,undrainedandchopped
1(10-oz.)packagefrozenslicedokra
1cupdicedonion
1/4teaspoonsalt
1/4teaspoondriedwholebasil
1/4teaspoondriedwholeoregano
1/4teaspoonpepper
1/4teaspoonhotsauce
2clovesgarlic,minced(or½teaspoongarlicpowder)
2tablespoonsall-purposeflour
1/4cupmilk
Directions:
1. Combinefirst11ingredientsinalargepotorcrock-pot;stirwell.
2. Bringtoaboil.
3. Cover,reduceheat,andsimmer45minutes.
4. Combineflourandmilk,stirringuntilsmooth.
5. Addtostew,andstirwell.
6. Cookovermediumheatuntilthickenedandbubbly,stirringconstantly.
7. Preparationtimeabout1hour.
Nutrient Values
Serving size:1cup
Calories:121
Fat:3g
Saturated Fat:1g
Carbohydrate:9g
Cholesterol:29mg
Dietary Fiber:2g
Sodium:577mg*Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
Note:OneservingofChickenandOkraStewequalsoneservingofvegetables.
*Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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64
Senate Bean SoupServes: 8
4cansnavybeans(drainedandrinsedwell)
6cupswater
1bayleaf
1/8teaspoonthyme
½poundpotatoes,cooked(leftoverbaked,boiledormashedmaybeused)
½cupmilk
½cupcelery,chopped
½cuponion,chopped
1/4cupparsley,chopped
1smallclovegarlic,chopped
1/4teaspoonofsalt
peppertotaste
Directions:
1. Rinseanddraincannedbeanswell.
2. Addbayleafandthyme;coverandcookonmediumlowuntiltender—30minutes.
3. Mashcookedpotatoesandbeatwithmilkuntilfluffy.
4. Addpotatomixtureandremainingingredientstocookedbeansandsimmeranotherhour.
5. Stiroccasionallyandlightlymashbeanstoapulpyconsistencywiththebackofthespoon.
6. Preparationtimeabout1½to2hours.
Nutrient Values
Serving size:1cup
Calories:200
Fat:1g
Saturated Fat:0g
Carbohydrate:35g
Cholesterol:0mg
Dietary Fiber:11g
Sodium:660mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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65
Lentil SoupServes 8
1tablespoonoil
1onion,chopped
2clovesgarlic,finelychopped
1cuplentils
7cupswater
1/4teaspoongroundginger
1/4teaspooncloves
1/8teaspooncayennepepper
1½teaspoonscumin
peppertotaste
1/8teaspooncinnamon
Directions:
1. Inalargestockpot,sautéonionandgarlicinoil.
2. Addremainingingredients.
3. Bringtoaboil,reduceheat,andsimmer1½hours.
4. Forasmoothersoup,processthemixtureinablenderorfoodprocessor.
5. Serveimmediately.
6. Preparationtimeabout2hours.
Nutrient Values
Serving size:1cup
Calories:98
Fat:2g
Saturated Fat:1g
Carbohydrate:15g
Cholesterol:0mg
Dietary Fiber:6g
Sodium:20mg
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66
Split Pea SoupServes: 12
2cupsuncookedsplitpeas
5cupswater(moreifneeded)
1bayleaf
¾teaspoonsaltorsaltsubstitute
2cupscarrots,chopped
1cupcelery,chopped
1cuponion,chopped
½teaspoonthyme
½teaspoongarlicpowder
2tablespoonsvinegarorlemonjuice
½teaspoonpepperortotaste
Directions:
1. Combinethesplitpeas,water,bayleaf,andsaltinalargepot.
2. Bringtoaboil,reducetheheatandsimmerfor2hours.
3. Stiroccasionallyandaddmorewaterifitbecomestoodry.
4. Addcarrots,celery,onions,andherbsandsimmeranother30minutes.
5. Addvinegarorlemonjuiceandmorepepperifneeded.
6. Preparation2½hours.
Note:OneservingofSplitPeaSoupequalsoneservingofvegetables.
Nutrient Values
Serving size:1cup
Calories:127
Fat:1g
Saturated Fat:0g
Carbohydrate:24g
Cholesterol:0mg
Dietary Fiber:9g
Sodium:163mg
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67
Breads
Healthier Southern Style BiscuitsServes: 12
2cupsall-purposeflour(cansubstitute½–1cupwholewheatflour)
1tablespoonbakingpowder
4tablespoonspowderedbuttermilk
pinchofsalt
¾cupcoolwater
1/4cupand2tablespoonsofvegetableoil
Directions:
1. Turnovenonandpreheatto450°.
2. Mixwellall4dryingredientsinametalbowl.
3. Mixtogether2wetingredients.
4. Addwettodryandwithaspoon,mixtoformadough.
5. Turnoverontoalightlyflouredcountertop.
6. Kneadonlythebareminimum—3to4times.
7. Rolloutflatabout¾inchthick,andcutroundswithabiscuitcutter.
8. Placeonungreasedmetalcookiesheet.
9.Bakeat450°inovenfor12–13minutesoruntilgoldenbrown.
Nutrient Values
(using½cupwholewheatflourand1/8teaspoonofsalt):
Serving size:1biscuit
Calories:144
Fat:7g
Saturated Fat:1g
Carbohydrate:17g
Cholesterol:2mg
Fiber:1g
Sodium:138mg
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68
Master Mix Biscuit MixThis was the winning recipe in the Food for Heart Biscuit Bake-Off! Mix up a batch of this recipe and store it in a container with a tight lid placed in the refrigerator—use it like a homemade heart healthy
biscuit mix.
6tablespoonsbakingpowder
1tablespoonsalt(orless)
1tablespooncreamoftartar
11/4cupsdrypowderedmilk
1/4cupsugar
5cupsallpurposeflour
5cupswhole-wheatflour
1poundtransfatfreeshortening
Directions:
1. Stirbakingpowder,salt,creamoftartar,drymilk,andsugarintounsiftedflour.Mix.
3. Cutintheshorteninguntilitlookslikecoarsecornmeal.
4. Storeintherefrigerator.
Master Mix Biscuits3cupsofMasterMix
¾cupwater
Directions:
1. Blendtogetherandkneaduntilslightlyelastic.
2. Rolloutto1/4inchthick,cutdoughwithbiscuitcutter.
3. Bakeat450°for10minutes.
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Master Mix Coffee Cake
3cupsMasterMix(seerecipepage68)
½cupsugar
2eggwhites
½cupplus2tablespoonswater
½cupbrownsugar
1teaspooncinnamon
2tablespoonsfinelychoppednuts
Directions:
1. MixMasterMix,sugar,eggwhitesandwateruntilwellblended.
2. Pourmixtureintoanoiled8x8-inchpan.
3. Combinebrownsugar,cinnamonandnuts,andsprinkleoverbatter.
4. Bakeat400°for25minutes.
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70
Sunrise Coffee CakeServes: 16
1/4cuptubmargarine
2eggwhites
gratedrindof1lemon(optional)
2teaspoonslemonjuice
¾cupbrownsugar
1teaspoonbakingsoda
1/4teaspoonsalt(orless)
2cupsflour(try1cupwhiteand1cupwholewheat)
1cupplainyogurtorbuttermilk
2cupschoppedfruit(drain,ifcanned)
Directions:
1. Creammargarine,eggwhites,lemonrind,juice,andbrownsugar.
2. Sifttogetherdryingredientsandaddalternatelywithyogurttoeggwhitemixture.
3. Foldinfruitandspreadintoanoiledtubepan.
Nutrient Values
Serving size:1/16ofcake
Calories:179
Fat:4g
Saturated Fat:1g
Carbohydrate:34g
Cholesterol:1mg
Dietary Fiber:1g
Sodium:139mg
Topping
1tablespoonbutterortubmargarine
1teaspooncinnamon
1/4cupflour
½teaspoonallspice
1/4cupbrownsugar
Directions:
1.Combinetoppingingredientsandsprinkleovercoffeecakebatter.
2.Bakeinpreheatedovenuntiltoothpickinsertedinthecentercomesoutclean.
3. Bakeat350°for45minutesoruntildone.
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71
Blueberry Banana MuffinsServes: 12
1cupall-purposeflour
½cupwholewheatflour
½cupfirmlypackedbrownsugar
½cupwheatgerm(optional)
1tablespoonbakingpowder
½teaspoonsalt
1teaspooncinnamon
1/4teaspoonnutmeg
2mediumbananas,mashed
⅓cuptubmargarine,meltedandcooled
1egg
½cuporangejuice
1cupfreshorfrozenblueberries
cookingoilspray
Directions:
1. Preheatovento400°.Lightlyspraymuffinpanwithcookingoilspray.
2. Inabowl,combineflours,sugar,wheatgerm(optional),bakingpowder,saltandspices.Stiruntilwell-mixed.Setaside.
3. Inanotherbowl,mashbananas.Addtubmargarine,eggandorangejuicetoit.Whiskuntilwell-blended.
4. Stirbananamixtureintodryingredients,mixingjustuntilmoistened.(Mixturemaybelumpy.)
5. Withrubberspatula,carefullyfoldblueberriesintobatter.Pourbatterevenlyinto12muffincups.
6. Bakeat400°for20–25minutes.
Nutrient Values withoutwheatgerm
Serving size:1muffin
Calories:191
Fat:6g
Saturated Fat:1g
Carbohydrate:31g
Cholesterol:18mg
Dietary Fiber:3g
Sodium:276mg
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Buttermilk Corn MuffinsServes: 12
1cupyellowcornmeal
1cupall-purposeflour
2teaspoonsbakingpowder
1/4teaspoonbakingsoda
1/4teaspoonsalt
1½cupsbuttermilk
1egg
3tablespoonsvegetableoil(1tablespoonformixand2tablespoonsforcoatingpan)
Directions:
1. Combinefirst5ingredientsinalargebowl.
2. Makeawellinthemiddleofthemixture.
3. Combinebuttermilk,egg,andvegetableoilinasmallbowl,stirringwell.
4. Addtocornmealmixture,stirringjustuntildryingredientsaremoistened.
5. Spoonbatterevenlyintomuffinpanscoatedwithvegetableoil,leavingroomforthemtorise.
6. Bakeat425°for20minutesoruntilgolden.
7. Removecornmuffinsfrompansimmediately.
8. Letcool.
Nutrient Values
Serving size:1muffin
Calories:103
Fat:2g
Saturated Fat:0g
Carbohydrate:17g
Cholesterol:19mg
Dietary Fiber:2g
Sodium:183mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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Corn BreadServes: 16
1cupcornmeal
1cupflour(tryhalfwhite,halfwholewheat)
1tablespoonsugar
1tablespoonbakingpowder
3tablespoonsoil
2eggwhites
1cupmilk
cookingoilspray
Directions:
1. Combinedryingredientsinabowlandmixwell.
2. Beattogetheroil,eggwhites,andmilk.
3. Mixwithdryingredientsjustuntilblended.
4. Pourintoa8x8-inchpanthathasbeencoatedwithcookingspray.
5. Bakeuntilaknifeinsertedinthecentercomesoutclean.
6. Bakeat400°for15minutes.
Nutrient Values
Serving size:2x2inchpiece
Calories:94
Fat:3g
Saturated Fat:1g
Carbohydrate:14g
Cholesterol:0mg
Dietary Fiber:1g
Sodium:107mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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74
Applesauce GingerbreadServes: 12
¾cupall-purposeflour
¾cupwhole-wheatflour
1teaspoonbakingsoda1/8teaspoonsalt
1/4cupsugar
1½teaspoonsgroundginger
1teaspoongroundcinnamon
1/4teaspoongroundcloves
2/3cupunsweetenedapplesauce
⅓cupmolasses
3tablespoonsvegetableoil
1egg,slightlybeaten(oreggsubstitute)
2tablespoonsvegetableoil
Directions:
1. Combinefirst8ingredients;stirwell.
2. Combineapplesauce,molasses,oilandegginasmallbowl;addtoflourmixture,stirringwell.
3. Spoonbatterintoa9-inchsquarebakingpancoatedwithvegetableoil.
4. Bakeat350degreesfor25minutes.
5. Servewarm.
Nutrient Values
Serving size:3x4inchpiece
Calories:140
Fat:4g
Saturated Fat:1g
Carbohydrate:24g
Cholesterol:18mg
Dietary Fiber:1g
Sodium:139mg
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75
Quick and Easy Refrigerator RollsServes: 36
2eggwhites,slightlybeaten
1teaspoonsaltorsaltsubstitute
½cupoil
1cuplukewarmwater
½cupsugar
4cupsunsiftedall-purposeflourorwhole-wheatflour
1pkg.yeastdissolvedin1/4cupwarmwater
Directions:
1. Stiringredientstogetherintheordergivenabove.
2. Refrigeratedoughatleast12hours.(Doughmaybekeptintherefrigeratorforseveraldays.)
3. Rolldoughintoyourfavoriteshapeonalightlyflouredboard.
4. Placeonacookiesheetcoatedwithcookingspray.
5. Coverandletrise2hoursbeforebaking.
6. Bakeat375°for10minutes.
Nutrient Values
Serving size:1roll
Calories:90
Fat:3g
Saturated Fat:1g
Carbohydrate:13g
Cholesterol:0mg
Dietary Fiber:0g
Sodium:68mg
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Angel Food Cake
Directions:
1. Useyourfavoriterecipeoramixfromthestore.
2. Serveitwithstrawberriesorotherfreshfruitinseason.
3. Foranaddedtopping,useMinuteFudgeFrosting(page83).
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Crispy Spice CookiesServes: 4½ dozen
1½cupsallpurposeflour
1½cupswholewheatflour
1½teaspoonscinnamon
1teaspoongroundcloves
2teaspoonsgroundginger
½cuptubmargarine
½cupsugar
½cupdarkcornsyrup
cookingoilspray
Directions:
1. Mixtogetherwhiteandwheatflour,cinnamon,clovesandginger.
2. Creammargarineandsugar;stirincornsyrup.
3. Addtheflourmixtureandmixuntilaworkabledoughisformed.
4. Rollout1/8-inchthickonaflouredsurface.
5. Cutindesiredshapes.
6. Bakeonacookiesheetthathasbeenlightlysprayedwithcookingoilspray.
7. Letsitfor1minutebeforetransferringtocookiesheetstocool.
8. Bakeat350°about10minutes.
Nutrient Values
Serving size:1cookie
Calories:55
Fat:2g
Saturated Fat:0g
Carbohydrate:6g
Cholesterol:0mg
Dietary Fiber:0g
Sodium:28mg
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Oatmeal CookiesServes: 3 dozen
11/4cupsugar
½cupoil
1wholeeggplus1eggwhite
6tablespoonsmolasses
1¾cupflour(tryhalfwhite,halfwholewheat)
1teaspooncinnamon
1teaspoonbakingsoda
½teaspoonsaltorsaltsubstitute
2cupsoatmeal,uncooked
½cupchoppednuts
1cupraisins
Directions:
1. Creamsugarandoil.
2. Beatintheeggsandmolasses.
3. Mixtogetherorsifttheflour,cinnamon,bakingsoda,andsaltbeforestirringintothesugarmixture.
4. Mixintheremainingingredients.
5. Dropbyspoonfulsontoanoiledbakingsheet.
6. Bakeat400°for8–10minutes.
Nutrient Values
Serving size:1cookie
Calories:128
Fat:5g
Saturated Fat:1g
Carbohydrate:21g
Cholesterol:6mg
Dietary Fiber:1g
Sodium:73mg
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Chewy Chocolate Chip Cookies Serves: 6 dozen
21/4cupsall-purposeflour[½whole-wheat–optional]
1teaspoonbakingsoda
1/4teaspoonsalt
¾cuppackedbrownsugar
2tablespoonstubmargarine
1teaspoonvanillaextract
2eggs
½cupgranulatedsugar
⅓cuplight-coloredcornsyrup
11/4cupssemi-sweetchocolatechips
cookingoilspray
Directions:
1. Preheatovento350°.Lightlyspoonflourintodrymeasuringcups,andlevelwithaknife.
2. Combineflour,bakingsoda,andsalt.Beatbrownsugar,margarine,andvanillaextractatmediumspeedofamixeruntilwell-blended(about5minutes).
3. Thenbeatineggs,granulatedsugarandcornsyrup.Addflourmixture;stirinchocolatechips.
4. Dropbyroundedteaspoons1inchapartontobakingsheetscoatedwithcookingspray.
5. Bakeat350°for8minutesoruntiljustgolden.Removefromoven,andletstand2–3minutes.
6. Removecookiesfrompans,andcoolonwireracks.
Nutrient Values
Serving size:1cookie
Calories:52
Fat:1g
Saturated Fat:0.6g
Carbohydrate:10g
Cholesterol:6mg
Dietary Fiber:0g
Sodium:34mg
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Chocolate Chip Meringue CookiesStore in an airtight container.
Serves: 4 dozen
3largeeggwhites
1/4teaspooncreamoftartar
1/4teaspoonofsalt
1cupsugar
3tablespoonsunsweetenedcocoa
1/4cupsemi-sweetchocolateminichips(orchoppedsemi-sweetchocolatechips)
Directions:
1. Preheatovento300°.Beateggwhites,creamoftartar,andsaltathighspeedofamixeruntilsoftpeaksform.
2. Addsugar,1tablespoonatatime,beatinguntilstiffpeaksform.
3. Siftcocoaovereggwhitemixture;foldin.Foldinmini-chips.
4. Coverabakingsheetwithparchmentpaper;securetobakingsheetwithmaskingtape.
5. Dropbatterbyleveltablespoonfulsontopreparedbakingsheet.
6. Bakeat300°for40minutesoruntilcrisp.Coolonpanonawirerack.
7. Repeatprocedurewithremainingbatter,reusingparchmentpaper.
Nutrient Values
Serving size:1cookie
Calories:22
Fat:0g
Saturated Fat:0g
Carbohydrate:5g
Cholesterol:0mg
Dietary Fiber:0g
Sodium:16mg
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Deep Dish Fruit PieServes: 6
3cupsrawfruit(apples,rhubarb,cherries,peaches,orapricots)
1/4–½cupsugar
1tablespoonlemonjuice
½cupflour
½cupbrownsugar
1tablespoonvegetableoil
½teaspooncinnamon
Directions for the filling:
1. Pit,peel,andslicethefruitasthoughforapie.
2. Mixtogetherandplaceinadeep8-inchbakingdishwiththewhitesugarandlemonjuice.
3. Bakeat375°untilthefruitistender.(Appleswillrequirethelongestcookingtime—about45minutes.)
4. Removefromtheoven,addthetoppingandcontinuebaking.
Directions for the topping:
1. Withapastryblender,mixtogethertheflour,brownsugar,oil,andcinnamonuntilitiscrumbly.
2. Placeontopofthecookedfruitandcontinuetobakeuntilbrownandbubbly.
3. Serveplainorwithatoppingoficemilk,sherbet,orfrozenyogurt.
4. Totalbakingtime45–55minutes.
Nutrient Values
Serving size:1/6ofpie
Calories:216
Fat:3g
Saturated Fat:1g
Carbohydrate:49g
Cholesterol:0mg
Dietary Fiber:2g
Sodium:8mgNote:OneservingofDeepDishFruitPieequalsoneservingoffruit
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Nutrient Values
Serving size:2x3inchpiece
Calories:191
Fat:7g
Saturated Fat:1g
Carbohydrate:32g
Cholesterol:1mg
Dietary Fiber:1g
Sodium:226mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
Black Devil’s Food CakeServes: 18
2cupswhiteflour
1¾cupssugar
½cupcocoa
1tablespoonbakingsoda
½cupvegetableoil
1cupbuttermilk
1cupstrongcoffee(instantisOK)
2tablespoonsvegetableoilforgreasingpan
Directions:
1. Mixorsifttogethertheflour,sugar,cocoa,andbakingsoda.
2. Addtheoilandbuttermilk.Stiruntilwell-blended.
3. Bringthecoffeetoaboilandgentlystiritintothebatter.(Mixturewillbesoupy.)
4. Bakeinagreasedandfloured9x13-inchpan(usingvegetableoil).
5. DecoratewithMinuteFudgeFrosting(page83)ifdesired.
6. Bakeat350°for35–40minutes.
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Minute Fudge FrostingServes: 24
3tablespoonscocoa
1cupsugar
⅓cupevaporatedmilk
1/4cuptubmargarine
1teaspoonvanilla
Directions:
1. Mixcocoa,sugar,milk,andmargarineinasaucepan.
2. Bringtoaboilandsimmer1minute.
3. Removefromtheheat,addvanilla,andbeatuntilthickenoughtospread.
4. Preparationtimeabout15minutes.
Nutrient Values
Serving size:1tablespoon
Calories:54
Fat:2g
Saturated Fat:0g
Carbohydrate:9g
Cholesterol:0mg
Dietary Fiber:0g
Sodium:30mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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Hot Fudge Pudding Cake During baking, this cake mixture rises to the top and a chocolate sauce settles on the bottom. To serve, invert squares onto dessert plates and
spoon sauce over top.
Serves: 12
Cake Batter
1cupflour
2tablespoonsbakingpowder
¾cupsugar
2tablespoonscocoa
½cupmilk
1tablespoonvegetableoil
1/4cupchoppedwalnuts
1¾cupshotwater
Topping
1/4cupcocoa
1cupbrownsugar
Directions:
1. Mixtogetherthefirst4ingredients.
2. Stirinmilkandoilandthenwalnuts.
3. Spreadina9-inchsquarepanthathasbeencoatedwithcookingoilspray.
4. Combinecocoaandbrownsugarforthetoppingandsprinkleoverthebatter.
5. Pour1¾cupshotwateroverthecontentsoftheentirepanandbake.
6. Bakeat350°for45minutes.
Nutrient Values
Serving size:2x3inchpiece
Calories:200
Fat:3g
Saturated Fat:1g
Carbohydrate:43g
Cholesterol:0mg
Dietary Fiber:1g
Sodium:274mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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Carrot CakeServes: 18
2cupssugar
½teaspoonsaltorsaltsubstitute
½cupvegetableoil
2cupsshreddedcarrots
1½cupswholewheatflour
2teaspoonsvanilla
1½cupswhiteflour
1(11-oz.)canmandarinoranges,drained
2½teaspoonsbakingsoda
2½teaspoonscinnamon
5eggwhites
Directions:
1. Inalargebowl,combineallingredients.Beat2minutesathighspeed.
2. Pourintoa9x13-inchpanthathasbeencoatedwithcookingoilspray.
3. Cakeisdonewhenatoothpickinsertedinthecentercomesoutclean.
4. Coolinthepan30minutesbeforeremoving.
5. Ifdesired,frostwithCreamCheeseFrosting(page86).
6. Bakeat350°for50–60minutes.
Nutrient Values
Serving size:2x3inchpiece
Calories:232
Fat:6g
Saturated Fat:1g
Carbohydrate:42g
Cholesterol:0mg
Dietary Fiber:2g
Sodium:261mg
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Cream Cheese FrostingMakes enough to frost a 2-layer cake
4-oz.(½largepkg.)creamcheese
1teaspoonvanilla
2cupspowderedsugar
Directions:
1. Mixingredientsinabowlandbeatuntilsmooth.
2. Additionalpowderedsugarmaybeaddedifneededtoreachagoodspreadingconsistency.
3. Storefrostedcakeintherefrigerator.
4. Preparationtimeabout15minutes.
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Rhubarb BuckleServes: 8
Fruit
5cupsrhubarb,cutin1-inchpieces
½cupsugar
½cupwater
Topping
1cupflour
½cupsugar
1teaspoonbakingpowder
3eggwhites
cookingoilspray
Directions:
1. Putrhubarbpiecesintoa10-inchbakingdishthathasbeencoatedwithacookingoilspray.
2. Sprinklewithsugarandmixuntilthefruitiscoated.
3. Addwater.
4. Inasmallbowl,mixtogetherthetoppingingredients.
5. Dropbyspoonfulsoverfruit.
6. Bakeuntilthefruitistenderandthedoughislightlybrowned.
7. Bakeat350°for45–55minutes.
Nutrient Values
Serving size:1/8ofpie
Calories:334
Fat:0g
Saturated Fat:0g
Carbohydrate:84g
Cholesterol:0mg
Dietary Fiber:3g
Sodium:84mg
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Apple CrispServes: 6
4cupssliced,peeledtartapples(about4mediumapples)
½teaspooncinnamon
1/4teaspoonnutmeg
⅓cupbrownsugar
2tablespoonsbutterortubmargarine,softened
1/4cupwhole-wheatflour
1/4cupoatmeal
vanillayogurt(optionaltopping)
cookingoilspray
Directions:
1. Coatan8-inchsquarebakingpanwithnonstickcookingspray.
2. Placeappleslicesinpan.
3. Mixremainingingredientsthoroughlyandsprinkleoverapples.
4. Bakeuntilapplesaretenderandthetoppingisbrown.
5. Servewarmtoppedwithvanillayogurtifdesired.
6. Bakeat375°for30–45minutes.
Nutrient Values
Serving size:3x4inchpiecewithtopping
Calories:165
Fat:4g
Saturated Fat:1g
Carbohydrate:31g
Cholesterol:0mg
Dietary Fiber:2g
Sodium:70mg
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Peach CobblerServes: 6
2/3cupwholewheatflour
½cupsugar
1½teaspoonsbakingpowder
2/3cupmilk
2cupsfreshorfrozenpeaches,chunks
½–1teaspooncinnamon
1teaspoonvanillaextract(optional)
cookingoilspray
Directions:
1. Usingthecookingoilspray,greasea1½-quartcasseroledish.
2. Combineflour,sugar,andbakingpowderinasmallmixingbowl.
3. Slowlystirinmilk;pourbatterintocasseroledish.
4. Sprinklepeachesevenlyontopofbatter.
5. Bakeat350°forabout50minutes.
6. Servewarm.
Nutrient Values
Serving size:1cup
Calories:144
Fat:0g
Saturated Fat:0g
Carbohydrate:33g
Cholesterol:0mg
Dietary Fiber:3g
Sodium:112mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.Note: OneservingofPeachCobbler
equalsoneservingoffruit.
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Banana Pudding Serves: 10
1standardbox(about3.4oz.)instantbananacreampudding
2cupscoldmilk
1cupwhippedcream
3bananas,sliced
25vanillawafers
Directions:
1. Mixpuddingaccordingtodirectionsonthebox(mayneedabout2cupscoldmilk).
2. Addwhippedcreamtomixture,stirwell.
3. Layervanillawafers,pudding,slicedbananasandthentheremainingpuddingmixtureontop.
4. Refrigerateorserveatroomtemperature.
5. Garnishwithafewcookies,ifdesired.
Nutrient Values
Serving size:½cup
Calories:126
Fat:3g
Saturated Fat:1g
Carbohydrate:24g
Cholesterol:6mg
Dietary Fiber:1g
Sodium:118mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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Note:OneservingofFreshFruitIceequalsoneservingoffruit.
Fresh Fruit IceServes: 4
1envelopeunflavoredgelatin
½cupcoldwater
1cuporangejuice
6tablespoonslemonjuice
4tablespoonssugar
1cupstrawberries,peaches,orotherfreshfruit
3bananas,mashed
Directions:
1. Softenthegelatininwater.
2. Stiroverlowheatuntildissolved.
3. Mixinthejuices,sugar,andslicedfruit.
4. Placeinthefreezeruntilalmostset.
5. Removefromfreezerandbeatwithanelectricmixeronhighspeeduntilcreamyandfluffy.
6. Coverandreturntothefreezer.Ifstoredinthefreezerforalongtimebeforeserving,beatagainandrefreezebrieflybeforeserving.
7. Preparationtimeabout30minutes.
Nutrient Values
Serving size:1cup
Calories:189
Fat:1g
Saturated Fat:0g
Carbohydrate:47g
Cholesterol:0mg
Dietary Fiber:3g
Sodium:10mg
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Nutrient Values
Serving size:1cup
Calories:294
Fat:5g
Saturated Fat:1g
Carbohydrate:58g
Cholesterol:0mg
Dietary Fiber:7g
Sodium:224mg
Baked Corn ChipsServes: 4
20thincorntortillas
2teaspoonsbutterortubmargarine(orless)
Directions:
1. Spreadeachtortillawithaverythinlayerofbutterortubmargarine.
2. Cuteachtortillainto8pie-shapedwedges.
3. Arrangeinasinglelayeronacookiesheet.
4. Bakeuntilcrispandslightlybrown.
5. Storeinanairtightcontainer.
6. Bakeat350°forabout10minutes.
Appetizers and Snacks
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Salsa Dip or ToppingGreat as a sauce over baked potatoes and sandwiches!
Serves: 8
2cupstomatoes,peeledanddiced
½cuponions,diced
½cupcucumbers,peeledanddiced
½cupgreenbellpeppers,diced
1teaspoonfreshlymincedgarlic(orgarlicpowder)
1teaspoonvinegar
2tablespoonscilantro
1teaspoonlimejuice
1/8teaspooncayenne
Directions:
1. Mixthetomatoeswiththecucumber,onions,greenpeppers,andgarlic.
2. Seasonwithvinegar,cilantro,limejuice,andcayenne.
3. Salttotaste,stirwell,andserve.
4. Preparationtimeabout25minutes.
Nutrient Values
Serving size:¼cup
Calories:16
Fat:0g
Saturated Fat:0g
Carbohydrate:4g
Cholesterol:0mg
Dietary Fiber:1g
Sodium:5mgNote:OneservingofSalsaequals½servingofvegetables.
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Nutrient Values
Serving size:¼cup
Calories:52
Fat:1g
Saturated Fat:0g
Carbohydrate:9g
Cholesterol:0mg
Dietary Fiber:3g
Sodium:197mg
Bean DipServes: 8
1can(16-oz.)kidneybeans,drained,or¾cupdrybeanscooked
2tablespoonsvinegar
2tablespoonswater
¾teaspoonchilipowder
1/8teaspoongroundcumin
2teaspoonsfinelychoppedonion
2teaspoonschoppedparsley
Directions:
1. Combinebeans,vinegar,water,chilipowder,andcumininabowlandmashorblenduntilsmooth.
2. Pourintoaservingbowlandaddonionandparsley.
3. Preparationtimeabout10minutes.
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Easy Bean Dip and Variety DipsServes: 8
Refriedbeans
Salsaorenchiladasauce
Directions:
1. Makeyourownrefriedbeansortrythecannedones.
2. Mixwithseveraltablespoonsofsalsatosuityourowntaste.Thiscanbeusedasadiporasagreatfillingforburritos.
Variation Dips!
1. Startwith2cupssourcream.
2. Addoneofthefollowingingredientstomakeatastydip.
3. Thinwithmilkorwatertouseasasaladdressing.
4. Preparationtimeforeachdipisabout5–10minutes.
Horseradish Dip:
1tablespoonpreparedhorseradish
Onion-Dill Dip:
2teaspoonsdillweed
2tablespoonsfinelychoppedonion
Hot and Spicy Dip:
½teaspoonmustard(preferablyDijon)
3dropsTabasco®sauce
2tablespoonsparsley
1tablespoonmincedchives(optional)
2tablespoonsfinelychoppedonions
Nutrient Values
Serving size:¼cup
Calories:43
Fat:0g
Saturated Fat:0g
Carbohydrate:6g
Cholesterol:2mg
Dietary Fiber:0g
Sodium:65mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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Trail MixServes: 6
1cupdriedcranberries
2cupsMulti-GrainCheerios®
1½cupsHoneyNutCheerios®
½cupsilveredalmonds
½cuproastedsoynuts(optional)
Directions:
1. Combineaboveingredients.
Nutrient Values without soy nuts
Serving size:1cup
Calories:178
Fat:6g
Saturated Fat:1g
Carbohydrate:31g
Cholesterol:0mg
Dietary Fiber:3g
Sodium:134mg
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Basic Gravy2tablespoonsbrownedflour*2cupsmeatdrippings,bouillonorboth
Directions:
1. Use2tablespoonsofflourforeachcupofliquid.
2. Puthalfoftheliquidinajarandaddtheflour.
3. Covertightlyandshakeuntilthemixtureissmooth.
4. Pourintoapanandaddtherestoftheliquid.
5. Bringtoasimmerandcookforafewminutes,stirringconstantly.
6. Preparationtimeabout30minutes.
*Browned flour adds color and flavor to the gravy. To brown, spread flour in a pan and cook over low heat, stirring occasionally, until lightly browned.
Dressings and Sauces
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Homemade Ranch DressingServes: 4
3tablespoonsbuttermilk
1tablespoonmayonnaise
1tablespoonwhitevinegar
2teaspoonsmincedonionsor1scallion,minced
1teaspoondriedparsleyorotherherbs
dashgarlicpowder
dashonionpowder
Directions:
1. Inasmallbowl,blendtogetherallingredients.
Nutrient Values
Serving size:1tablespoon
Calories:14
Fat:1g
Saturated Fat:0mg
Carbohydrate:1g
Cholesterol:1mg
Dietary Fiber:0g
Sodium:43mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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House DressingNote: This has been served as the “house dressing” for over 25 years at the home of contributors to this cookbook, Alice Ammerman, DrPH, RD, and Thomas Keyserling, MD, MPH
Serves: 4
3tablespoonsextravirginoliveoil
2teaspoonslemonjuice
3clovesofgarlic
1/4teaspoonblackpepper
1/4teaspoonsalt
Directions:
1. Combineoliveoilandlemonjuiceinsmallcontainer.
2. Usingagarlicpress,pressthe3clovesofgarlicandaddtooliveoilandlemonjuice.
3. Addpepperandsalt.
4. Shakewellbeforeaddingtosalad.
5. Preparationtimelessthan5minutes.
Nutrient Values
Serving size:11/4tablespoon
Calories:94
Fat:10.5g
Saturated Fat:1.5g
Carbohydrate:1g
Cholesterol:0mg
Dietary Fiber:0g
Sodium:147mg
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Creamy Green DressingFor tossed salads or pasta salads
Serves: 10
1cupvegetableoil(tryhalfoliveoilandhalfcanolaoil)
2tablespoonslemonjuiceorcidervinegar
1teaspoonhoneyor2tablespoonsofapplejuice
6spinachleaves,orabout1/5packagefrozen(ifdesired,canjustaddalargehandfuloffreshleaves)
1teaspoonfreshbasil,chopped(canusealargehandfuloffreshbasilinstead)
1/4teaspoondriedmarjoram
1/4teaspoonsalt
1–2garliccloves
1cupbuttermilk
Directions:
1. Blendallingredientsexceptbuttermilkinablenderfor1minute.
2. Addbuttermilkandturnblenderonhighfor2–3minutes(shouldspinrapidlyandmakea“tornado”inthemiddle).
3. Donotblendtoolong!Thedressingshouldbethickandcreamy.
4. Chillforatleast30minutesbeforeserving.
Note: After a day or so, the dressing may separate a bit. Try blending it again or just scoop the creamy part off the top. Be careful when transporting.
Nutrient Values
Serving size:¼cup
Calories:207
Fat:23g
Saturated Fat:3g
Carbohydrate:2g
Cholesterol:1mg
Dietary Fiber:0g
Sodium:89mg
Note:Nutrientvaluesbasedonusinglow-fatdairyproducts.
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Nutrient Values
Serving size:2Tablespoons
Calories:47
Fat:4g
Saturated Fat:1g
Carbohydrate:4g
Cholesterol:0mg
Dietary Fiber:0g
Sodium:155mg
Barbecue SauceThis sauce is good with beef, pork, or chicken!
Serves: 12
1/4cupwater
3tablespoonsWorcestershiresauce
1/4cupvinegar
1tablespoondrymustard
3tablespoonsoil
pinchofblackpepper
½cupchilisauceorcatsup
2tablespoonschoppedonion
Directions:
1. Combineallingredientsandsimmerfor15–20minutes.
2. Makes1½cups.
3. Preparationtimeabout30minutes.
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Italian and Mexican Tomato Sauces This sauce can be used for spaghetti, pizza, or noodle dishes. It also
freezes well.
Serves: 8
1clovegarlic,finelychopped
1tablespoonoliveoil
2(8-oz.)canstomatoes,crushed
1canregulartomatosauce;1cannosaltaddedtomatosauce
1teaspoonoreganoleaves
1tablespoonchoppedordriedparsley
Directions:
1. Sautégarlicinoliveoil.
2. Slowlyaddtomatoesandtomatosauce.
3. Stirintheoreganoandparsley.
4. Bringtoaboil;thencoverandsimmeroverlowheat,stirringoccasionally,untilthesauceisthedesiredthickness.(Crackingthelidalittlewillhelpthesaucethicken.)
5. ForaMexicanflavoraddupto1teaspooncumin(ortotaste)andsomehotsauce.
6. Cookingtime20minutes.
Nutrient Values
Serving size:½cup
Calories:61
Fat:2g
Saturated Fat:1g
Carbohydrate:11g
Cholesterol:0mg
Dietary Fiber:2g
Sodium:200mg*
Note:OneservingofItalianandMexicanSauceequalsoneservingofvegetables.
*Note:Toreducethesodiuminthisrecipeseethetipsonpage11.
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Turkey-Mushroom Spaghetti SauceServes: 8
1tablespoonvegetableoil
½cuponion,chopped
½poundgroundturkey
1(6-oz.)cantomatopaste
½cupwater
1(16-oz.)cantomatoes
½cupslicedfreshmushroomsor1can(4-oz.),drained
2clovesgarlic,finelychopped
1teaspoonparsleyflakes
1bayleaf
1teaspoonoreganoleaves
1/8teaspoonpepper
¾teaspoonbasilleaves
1/4cupgreenpepper,chopped
Directions:
1. Sautéonionsinoil.
2. Addturkeyandcookuntilmeatbeginstobrown,stirringoften.
3. Addremainingingredientsandsimmer1–2hoursuntilthesaucereachesthedesiredthickness.(Thegreenpeppersmaybeaddedduringthelast10minutesofcookingtimetopreservegreencolor.)
4. Serveovercookedspaghetti.
5. Thisrecipemakesenoughsaucefor8cupsofnoodles.
6. Simmer1–2hours.
Nutrient Values
Serving size:½cup
Calories:92
Fat:4g
Saturated Fat:1g
Carbohydrate:8g
Cholesterol:19mg
Dietary Fiber:2g
Sodium:279mg
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Heart Healthy Hush PuppiesServes: 8
1cupyellowcornmeal
1cupyellowgrits
½cupwhiteflour
½cupwholewheatflour
2eggs
1cupbuttermilk
¾tsp.seasonedsalt
½tsp.pepper
1tsp.bakingpowder
2/3tsp.bakingsoda
1/8cupoil
1/3cupnuts,finelychopped
Oilfordeepfrying–useanykindofvegetableoil,NOTsolidshorteningorlard.Corn,peanutandsoybeanarebestforhottemperatures(vs.olive,canola)
Amixtureofvegetablesfinelychopped–about1-1½cupstotal.Chooseanythingyoulikebutincludeonions.Otheroptionsthataregood–experimentwithyourfavorites:
• Redorgreenbellpeppers(orhotpeppersifyoudare!)
• Eggplant
• Sweetpotatoes
• Zucchinioryellowsquash
• Okra
• Cabbage
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Other Recipes
105
Directions:
1. Beginheatingtheoilfordeepfrying(mediumtohighheat)–about1½inchdepth.
2. Mixalldryingredientsinabowl.
3. Mixallwetingredients.
4. Combinewetanddryingredients.
5. Addchoppednutsandvegetables.
6. Addmorebuttermilkifneededfortheconsistencyofcornbread(verythickpancakebatter).
7. Dropbatterintotheheatedoilusingasmallspoon.Theoilshouldbubblevigorouslyaroundthedough.Turnthepuppieswithaslottedspoontobrownthemonallsides.Itshouldtakeonly2-3minutestocook.
8. Removefromoilanddrainonapapertowel.Enjoy!
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106
Heart Healthy BBQ with Veggies and RiceServes: 4
1smallonion
2clovesofgarlic
3Tbs.vegetableoil
½largeheadofgreencabbage(addsomeredcabbageforcolor)
5-6largeleavesofcollards,kale,orotherdarkgreenleafyvegetable
1mediumtolargesweetpotato
3cupscookedbrownrice(takeslongerthanwhitesoallowtime)
1cupofshreddedBBQmeat,cooked
1tsp.ofyourfavoriteherbseasoning(thyme,oregano,Italianmixetc.)
hotpeppertotaste
yourfavoriteBBQsaucetotaste*
Directions:
Inalargefryingpanwithalidsauté/steamonions,garlic,hotpepperandherbsinoil.Chopcabbageandcollards/kaleandaddtothepan.Peelanddicethesweetpotatoandaddtothemix5minutesbeforedone.Whenthemixistenderbutnotmushy,mixwithBBQmeat.AddBBQsauceandserveoverbrownrice.
*Lookforsaucesthathavelessthan6gramsofsugarand300mgsodiumperserving.
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