00 | Healthy American Cookbook

Over 100 All-TimeFavorite Recipes

Low Fat • Diabetic • Heart Healthy

Heart HealthyC O O K B O O K

Reserved forYour LOGO

Cream Cheese Tart, page 109

00 | Healthy American Cookbook

Foreword v

Introduction vii

Breakfasts 11

Starters 25

Lite Bites 39

Dinners 65

On the Side 95

Desserts 107

Index 125

contents

Raspberry Sauce, page 108

Sweet Peas, page 96

70 | Healthy American Cookbook

Chicken Nuggets 1 lb boneless, skinless chicken breasts

¹⁄₄ cupwholewheatflour

1 tsp paprika

¹⁄₄ tsp black pepper

¹⁄₂ tsp salt

2 egg whites

¹⁄₄ cup low-fat buttermilk or skim milk

1cupfinelycrushedcornflakes

Preheat oven to 400°.

Cut chicken into 11/2-inch pieces.

In a bowl, combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside.

In a small bowl, lightly beat egg whites and buttermilk. In another bowl, place the cornflakes. Dip each chicken piece into egg mixture then coat with cornflakes, covering completely.

Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden.

4 servings

Per Serving

Calories: 166

Fat: 2g

Saturated Fat: 0

Cholesterol: 40mg

Sodium: 641mg

Carbohydrates: 12g

Fiber: 1g

Protein: 27g

00 | Healthy American Cookbook Dinners | 91

Buffalo Chicken Pizza 1 Tbsp trans fat free margarine

1 Tbsp Worcestershire sauce

2–3Tbsphotsauce,mediumto spicy heat

½cupreduced-sodiumtomato sauce

1cupshreddedcookedchicken breast

4wholegrainflatbreads (about 7 inches each)

2Tbspshreddedpart-skim mozzarella or Monterey Jack cheese

2Tbspreduced-fatbluecheese crumbles

2greenonions,thinlysliced

Preheat oven to 425°.

In a skillet, melt margarine over medium heat. Add Worcestershire sauce, hot sauce and tomato sauce. Add chicken and toss to coat.

Arrange flat breads on 2 baking sheets. Cover each flat bread with chicken mixture, cheeses and green onions. Bake for 10 minutes, or until cheese is melted.

4 servings Per Serving

Calories: 213

Fat: 7g

Saturated Fat: 2g

Cholesterol: 32mg

Sodium: 554mg

Carbohydrates: 23g

Fiber: 6g

Protein: 19g

00 | Healthy American CookbookDesserts | 00

114 | Healthy American Cookbook

Pumpkin Pie in a Glass 1¹⁄₂ cups skim milk

1 box(1oz)instantbutterscotchpuddingmix

1 cuppurecannedpumpkin

¹⁄₂ tsp pumpkin pie spice

¹⁄₄ tspgroundginger

1¹⁄₂ cupsfat-freewhippedtopping

4 ozgingersnapcookies,crushed

8 cinnamon sticks, optional

24 pomegranateseeds,optional

In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ginger, and beat for an additional 10 seconds. Using a spatula, fold in 1 cup of the whipped topping.

In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if using.

8 servings

Per Serving

Calories: 123

Fat: 1g

Saturated Fat: 0

Cholesterol: 1mg

Sodium: 142mg

Carbohydrates: 24g

Fiber: 3g

Protein: 2g

Customize the back

Your Advertisement5.375" x 8.25"