recipes for a healthy heart

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

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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.

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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


Nutrient Values

PanFriedChickenwithoutskin

Serving size:1piece

Calories:230

Fat:6g

Saturated Fat:2g

Carbohydrate:9g

Cholesterol:115mg

Dietary Fiber:0g

Sodium:210mg


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.

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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


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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


Calories:180

Fat:7g

Saturated Fat:2.5g

Carbohydrate:8g

Cholesterol:30mg

Dietary Fiber:0g

Sodium:180mg

Notes:Nutrientvaluesbasedonusinglow-fatdairyproducts.

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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


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


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


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.

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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

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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.

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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*


*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

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26

“Sausage” PattiesServes: 8

1poundgroundbeeforturkey

1/4teaspoonsage


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


1poundgroundbeeforturkey

pinchofblackpepper

1tablespoonpreparedmustard

2tablespoonscatsup

3cupscookedrice(brownorwhite)


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


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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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

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Note:OneservingofTamalePieequalsoneservingofvegetables.


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


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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Texas HashServes: 8

3largeonions,chopped

1largegreenpepper,chopped


½poundgroundturkey

2cupsuncookedmacaroni

2canstomatoes(16-oz.size)

½cupwater


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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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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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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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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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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Lentils Over RiceServes: 4

1largeonion,chopped

1carrot,chopped


½teaspoonthyme

½teaspoonmarjoram

1cuplentils,uncooked

1(8-oz.)canlowsodiumtomatosauce

1(8-oz.)canofcrushedtomatoes(lowsodium)

1cupwine(redorwhite)

2cupschickenbroth(lowsodium)

1cupwater


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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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.


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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Spanish BeansServes: 6

1onion,chopped

1greenpepper,chopped


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.


Nutrient Values

Serving size:1cup

Calories:247

Fat:5g

Saturated Fat:2g

Carbohydrate:36g

Cholesterol:8mg

Dietary Fiber:11g


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Bean LasagnaServes: 12

2mediumonions,chopped


½–¾poundmushrooms,sliced

2teaspoonsvegetableoil

2teaspoonsoregano

1teaspoonbasil

1/4cupfreshparsley,chopped


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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Bean Lasagna (continued)4. Addbeansandtomatoes.Coverandsimmer30minutes

oruntilslightlythickened,stirringoften.

5. Whilethesauceissimmering,cooklasagnanoodlesaccordingtothepackagedirections.Rinseincoldwatertopreventsticking.Drainwell.

6. Assemblelasagnainalightlyoiled9x13-inchdishusing⅓sauce,⅓noodles,⅓cottagecheeseand⅓Mozzarellacheese.Repeatlayersuntilalloftheingredientsareused.

7. SprinklewithParmesancheeseandbake.


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Mexican Bean PotBaked beans with an extra zip!

Serves: 10

1½cupschoppedonion

2largegreenpeppers,chopped


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


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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


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Oven FriesServes: 4

4mediumpotatoes



paprika(optional)

Directions:

1. Cutpotatoesintostrips½inchthick.

2. Whilecuttingpotatoes,dropstripsintoabowloficewatertocrisp.

3. Drainandpatdryonpapertowels.

4. Tosspotatostripsinabowlwithoilasifmakingasalad.

5. Spreadthestripsinasinglelayeronacookiesheetandplaceinapreheatedoven.

6. Astheybake,turnfrequentlysoallsidesbrown.

7. Foracrispierpotato,brownaminuteortwounderabroiler.

8. Lightlysprinklewithsaltorpaprikaifdesired.


Nutrient Values

Serving size:10fries

Calories:117

Fat:4g

Saturated Fat:1g

Carbohydrate:20g

Cholesterol:0mg

Dietary Fiber:1g

Sodium:295mg

Vegetable Dishes

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Fresh Greens, Southern StyleServes: 6

2poundsfreshgreens(collard,kale,mustard,Swisschard,turniporbeet)

1/4teaspoondriedhotpepperflakes

1beefbouilloncubeorlow-saltbeefbouilloncube


Directions:

1. Rinsegreensthoroughlyinseveralchangesofcoldwatertoremovesandandgrit.

2. Drainincolander.

3. Removetoughstemsandtearlargeleavesintopieces.

4. Placegreensinalargecookingpanandaddbouillon,oilandredpepperflakes.(Thereisnoneedtoaddwater—greenswillcookinthemoistureclingingtotheleaves.)

5. Coverandbringtoaboil.

6. Uncoverandtossgreenswithaforktodissolvebouilloncube.

7. Replacelidandsimmeroverlowheat5–8minutesoruntilyoungleavesaretender.


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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Summertime SlawServes: 6

½poundcabbage,shredded

½cupcucumber,chopped

½cupchoppedtomato

⅓cuptomatojuice

2tablespoonscidervinegar

1teaspoonsugar


½teaspoondillweed

Directions:

1. Gentlytosstogethercabbage,cucumberandtomatoinalargebowl.

2. Whisktogethertheremainingingredientstomakeadressing.

3. Pourovervegetablesandtosslightlyuntilcoated.

4. Coverandchillthoroughly.


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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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.


Nutrient Values

Serving size:½cup

Calories:79

Fat:0g

Saturated Fat:0g

Carbohydrate:19g

Cholesterol:0mg

Dietary Fiber:2g

Sodium:7mgNote:OneservingofOrangeSweetPotatoesequalsoneservingofvegetables.

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Oven Fried OkraServes: 8

1¾poundsfreshokra

buttermilk

vegetableoil

11/4cupscornmeal

Directions:

1. Washokraanddrain.

2. Removetipsandstemsandcutokrainto½inchslices.

3. Soakinbuttermilk.

4. Drainandthencoatwithcornmeal.

5. Spreadinasinglelayeronanoiledcookiesheet.

6. Bakeuntilcrisp,stirringoccasionally.


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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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.

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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.


Nutrient Values

Serving size:½cup

Calories:64

Fat:1g

Saturated Fat:1g

Carbohydrate:11g

Cholesterol:0mg

Dietary Fiber:1g

Sodium:85mg


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Squash CasseroleServes: 10

6–8mediumyellowsquash,sliced

2mediumeggs

1smallonion,chopped(orgreenonioncanbeused)

¾cupwhole-graincrackers,crushed

peppertotaste

½cupshreddedsharpcheddarcheese


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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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.


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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Crustless Spinach QuicheServes: 6

1(10-oz.)packagefrozenchoppedspinach,thawedandwell-drained(squeezeoutextramoisturewithpapertowel)

1cupshreddedpart-skimmozzarellacheese

6eggs,lightlybeaten

1tablespoonmincedonion

1/4teaspoonnutmeg

freshgroundpepperandsalttotaste

cookingoilspray

Directions:


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


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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

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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

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55

Zucchini Squash Quiche Serves: 6

1medium-sizezucchinisquash

1medium-sizetomato

4eggs

1teaspoondriedbasil

½teaspoonoregano

½cupcottagecheese


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


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56

Cheesy Potato CasseroleServes: 6

6mediumpotatoes,cookedandsliced,peppertotaste

2cupscottagecheese

1tablespoonoil

½onion,chopped

2tablespoonsflour

1teaspoonthyme

1teaspoonparsleyflakes

1/8teaspoonsaltorsaltsubstitute

⅓cupmilk

½cupbreadcrumbs


2tablespoonsbutterortrans-fatfreetubmargarine

Nutrient Values

Serving size:1cup

Calories:210

Fat:8g

Saturated Fat:2g

Carbohydrate:21g

Cholesterol:8mg

Dietary Fiber:5g


Cheese Dishes

Directions:

1. Boilunpeeledpotatoesuntiltenderandslice.

2. Beattogethercottagecheeseandoiluntilfluffyandaddchoppedonion.

3. Combineflourwithseasonings.

4. Placealayerofslicedpotatoesinalightlyoiled1½-quartcasseroledish.

5. Spreadalayerofcottagecheesemixtureoverpotatoesandsprinklewithsomeoftheseasonedflour.

6. Repeatlayersendingwithpotatoes.

7. PourmilkovertheentirecasseroleanddustwithcrumbsandParmesancheese.

8. Dotwithbutterortubmargarine.


*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.



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58

Macaroni and Cheese Serves: 8

8oz.uncookedelbowmacaroni(4cupscooked)

1largeegg

1scallion,includinggreentop,slicedthin

2cupsevaporatedmilk

½teaspoonsalt(optional)


½teaspoonblackpepper

4oz.Velveeta®light,cut-up

paprika

1cup(4-oz.)shreddedsharpcheddarcheese



Directions:


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



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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.


Nutrient Values

Serving size:1piece

Calories:193

Fat:3g

Saturated Fat:1g

Carbohydrate:33g

Cholesterol:5mg

Dietary Fiber:2g


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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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Garden Vegetable Soup Serves: 5

2/3cupslicedcarrots

½cupdicedonions

2garliccloves,minced

3cupsbroth(beef,chicken,orvegetable)

1½cupsgreencabbage

½cupgreenbeans

1tablespoontomatopaste

½teaspoondriedbasil

1/4teaspoondriedoregano

½teaspoonsalt

½cupdicedzucchini


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

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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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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


Note:OneservingofChickenandOkraStewequalsoneservingofvegetables.


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Senate Bean SoupServes: 8

4cansnavybeans(drainedandrinsedwell)

6cupswater

1bayleaf

1/8teaspoonthyme

½poundpotatoes,cooked(leftoverbaked,boiledormashedmaybeused)

½cupmilk

½cupcelery,chopped

½cuponion,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


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Lentil SoupServes 8

1tablespoonoil

1onion,chopped


1cuplentils

7cupswater

1/4teaspoongroundginger

1/4teaspooncloves


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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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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Breads

Healthier Southern Style BiscuitsServes: 12

2cupsall-purposeflour(cansubstitute½–1cupwholewheatflour)


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.


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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.


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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


1teaspooncinnamon

1/4cupflour

½teaspoonallspice

1/4cupbrownsugar

Directions:

1.Combinetoppingingredientsandsprinkleovercoffeecakebatter.

2.Bakeinpreheatedovenuntiltoothpickinsertedinthecentercomesoutclean.

3. Bakeat350°for45minutesoruntildone.

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Blueberry Banana MuffinsServes: 12

1cupall-purposeflour

½cupwholewheatflour

½cupfirmlypackedbrownsugar

½cupwheatgerm(optional)


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.


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


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Corn BreadServes: 16

1cupcornmeal

1cupflour(tryhalfwhite,halfwholewheat)

1tablespoonsugar


3tablespoonsoil

2eggwhites

1cupmilk

cookingoilspray

Directions:

1. Combinedryingredientsinabowlandmixwell.

2. Beattogetheroil,eggwhites,andmilk.

3. Mixwithdryingredientsjustuntilblended.

4. Pourintoa8x8-inchpanthathasbeencoatedwithcookingspray.

5. Bakeuntilaknifeinsertedinthecentercomesoutclean.


Nutrient Values


Calories:94

Fat:3g

Saturated Fat:1g

Carbohydrate:14g

Cholesterol:0mg

Dietary Fiber:1g

Sodium:107mg


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Applesauce GingerbreadServes: 12

¾cupall-purposeflour

¾cupwhole-wheatflour

1teaspoonbakingsoda1/8teaspoonsalt

1/4cupsugar

1½teaspoonsgroundginger

1teaspoongroundcinnamon

1/4teaspoongroundcloves

2/3cupunsweetenedapplesauce

⅓cupmolasses


1egg,slightlybeaten(oreggsubstitute)


Directions:

1. Combinefirst8ingredients;stirwell.

2. Combineapplesauce,molasses,oilandegginasmallbowl;addtoflourmixture,stirringwell.

3. Spoonbatterintoa9-inchsquarebakingpancoatedwithvegetableoil.

4. Bakeat350degreesfor25minutes.

5. Servewarm.

Nutrient Values


Calories:140

Fat:4g

Saturated Fat:1g

Carbohydrate:24g

Cholesterol:18mg

Dietary Fiber:1g

Sodium:139mg

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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.


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


2cupsoatmeal,uncooked

½cupchoppednuts

1cupraisins

Directions:

1. Creamsugarandoil.

2. Beatintheeggsandmolasses.

3. Mixtogetherorsifttheflour,cinnamon,bakingsoda,andsaltbeforestirringintothesugarmixture.

4. Mixintheremainingingredients.

5. Dropbyspoonfulsontoanoiledbakingsheet.


Nutrient Values


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


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


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


½cupflour

½cupbrownsugar


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


Calories:191

Fat:7g

Saturated Fat:1g

Carbohydrate:32g

Cholesterol:1mg

Dietary Fiber:1g

Sodium:226mg


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.


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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.


Nutrient Values

Serving size:1tablespoon

Calories:54

Fat:2g

Saturated Fat:0g

Carbohydrate:9g

Cholesterol:0mg

Dietary Fiber:0g

Sodium:30mg


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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


1/4cupchoppedwalnuts

1¾cupshotwater

Topping

1/4cupcocoa

1cupbrownsugar

Directions:

1. Mixtogetherthefirst4ingredients.

2. Stirinmilkandoilandthenwalnuts.

3. Spreadina9-inchsquarepanthathasbeencoatedwithcookingoilspray.

4. Combinecocoaandbrownsugarforthetoppingandsprinkleoverthebatter.

5. Pour1¾cupshotwateroverthecontentsoftheentirepanandbake.


Nutrient Values


Calories:200

Fat:3g

Saturated Fat:1g

Carbohydrate:43g

Cholesterol:0mg

Dietary Fiber:1g

Sodium:274mg


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Carrot CakeServes: 18

2cupssugar


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).


Nutrient Values


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.


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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.


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.


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.


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


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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.


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.


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.


Nutrient Values

Serving size:¼cup

Calories:16

Fat:0g

Saturated Fat:0g

Carbohydrate:4g

Cholesterol:0mg

Dietary Fiber:1g

Sodium:5mgNote:OneservingofSalsaequals½servingofvegetables.

94

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.


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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


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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.


*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


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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


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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.


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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


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.


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Turkey-Mushroom Spaghetti SauceServes: 8


½cuponion,chopped

½poundgroundturkey

1(6-oz.)cantomatopaste

½cupwater


½cupslicedfreshmushroomsor1can(4-oz.),drained


1teaspoonparsleyflakes

1bayleaf


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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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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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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recipes for a healthy heart

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