1 lb pink beans
10 C water
2 medium plantains, finely chopped
1 large tomato, finely chopped
1 small red pepper, finely chopped
1 medium white onion, finely chopped
3 cloves garlic, finely chopped
11/2 tsp salt
1. Rinse and pick through beans. Put beans in large pot and add 10 cups of water. Place pot in refrigerator and allow beans to soak overnight.
2. Cook beans until soft. Add more water, as needed, while beans are cooking.
3. Add plantains, tomato, pepper, onion, garlic, and salt. Continue cooking at low heat until plantains are soft.
Friday, June 29, 2012
Black Beans With Rice
1 lb black beans, dry
7 C water
1 medium green pepper, coarsely chopped
11/2 C onion, chopped
1 Tbsp vegetable oil
2 bay leaves
1 clove garlic, minced
1/2 tsp salt
1 Tbsp vinegar (or lemon juice)
6 C rice, cooked in unsalted water
1 jar (4 oz) sliced pimento, drained
1 lemon, cut into wedges
7 C water
1 medium green pepper, coarsely chopped
11/2 C onion, chopped
1 Tbsp vegetable oil
2 bay leaves
1 clove garlic, minced
1/2 tsp salt
1 Tbsp vinegar (or lemon juice)
6 C rice, cooked in unsalted water
1 jar (4 oz) sliced pimento, drained
1 lemon, cut into wedges
Sweet and Sour Seashells
1 lb uncooked small seashell pasta (9 C cooked)
2 Tbsp vegetable oil
3/4 C sugar
1/2 C cider vinegar
1/2 C wine vinegar
1/2 C water
3 Tbsp prepared mustard
to taste black pepper
1 jar (2 oz) sliced pimentos
2 small cucumbers
2 small onions, thinly sliced
18 leaves lettuce
2 Tbsp vegetable oil
3/4 C sugar
1/2 C cider vinegar
1/2 C wine vinegar
1/2 C water
3 Tbsp prepared mustard
to taste black pepper
1 jar (2 oz) sliced pimentos
2 small cucumbers
2 small onions, thinly sliced
18 leaves lettuce
Red Hot Fusilli
1 Tbsp olive oil
2 cloves garlic, minced
1/4 C fresh parsley, minced
4 C ripe tomatoes, chopped
1 Tbsp fresh basil, chopped (or 1 tsp dried)
1 Tbsp oregano leaves, crushed (or 1 tsp dried)
1/4 tsp salt
to taste ground red pepper or cayenne
8 oz uncooked fusilli pasta
(4 C cooked)
1/2 lb (optional) cooked chicken breasts, diced into 1/2-inch pieces
(3/4 lb if raw)
2 cloves garlic, minced
1/4 C fresh parsley, minced
4 C ripe tomatoes, chopped
1 Tbsp fresh basil, chopped (or 1 tsp dried)
1 Tbsp oregano leaves, crushed (or 1 tsp dried)
1/4 tsp salt
to taste ground red pepper or cayenne
8 oz uncooked fusilli pasta
(4 C cooked)
1/2 lb (optional) cooked chicken breasts, diced into 1/2-inch pieces
(3/4 lb if raw)
Classic Macaroni and Cheese
2 C macaroni
1/2 C onions, chopped
1/2 C evaporated skim milk
1 medium egg, beaten
1/4 tsp black pepper
11/4 C (4 oz) lowfat sharp cheddar cheese, finely shredded
as needed nonstick cooking spray
1/2 C onions, chopped
1/2 C evaporated skim milk
1 medium egg, beaten
1/4 tsp black pepper
11/4 C (4 oz) lowfat sharp cheddar cheese, finely shredded
as needed nonstick cooking spray
Tuesday, June 26, 2012
Chillin’ Out Pasta Salad
2 1/2 C (8 oz) medium shell pasta
1 C (8 oz) plain nonfat yogurt
2 Tbsp spicy brown mustard
2 Tbsp salt free herb seasoning
1 1/2 C celery, chopped
1 C green onion, sliced
1 lb small shrimp, cooked
3 C (about 3 large) tomatoes, coarsely chopped
1 C (8 oz) plain nonfat yogurt
2 Tbsp spicy brown mustard
2 Tbsp salt free herb seasoning
1 1/2 C celery, chopped
1 C green onion, sliced
1 lb small shrimp, cooked
3 C (about 3 large) tomatoes, coarsely chopped
Tuna Salad
2 can (6 oz each) tuna, water pack
1/2 C raw celery, chopped
1/3 C green onions, chopped
6 1/2 Tbsp mayonnaise, reduced fat
1. Rinse and drain tuna for 5 minutes. Break apart with fork.
2. Add celery, onion, and mayonnaise, and mix well.
1/2 C raw celery, chopped
1/3 C green onions, chopped
6 1/2 Tbsp mayonnaise, reduced fat
1. Rinse and drain tuna for 5 minutes. Break apart with fork.
2. Add celery, onion, and mayonnaise, and mix well.
Spinach-Stuffed Sole
1 tsp olive oil
1/2 lb fresh mushrooms, sliced
1/2 lb fresh spinach, chopped
1/4 tsp oregano leaves, crushed
1 clove garlic, minced
11/2 lb sole fillets or other white fish
2 Tbsp sherry
4 oz (1 C) part-skim mozzarella cheese, grated
as needed nonstick cooking spray
1/2 lb fresh mushrooms, sliced
1/2 lb fresh spinach, chopped
1/4 tsp oregano leaves, crushed
1 clove garlic, minced
11/2 lb sole fillets or other white fish
2 Tbsp sherry
4 oz (1 C) part-skim mozzarella cheese, grated
as needed nonstick cooking spray
Spicy Baked Fish
1 lb cod (or other fish) fillet
1 Tbsp olive oil
1 tsp commercial spicy seasoning, salt free, or Hot ‘N Spicy Seasoning mix
as needed nonstick cooking spray
1. Preheat oven to 350 °F. Spray casserole dish with nonstick cooking oil spray.
2. Wash and dry fish. Place in dish. Drizzle with oil and seasoning mixture.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces.
Serve with rice.
1 Tbsp olive oil
1 tsp commercial spicy seasoning, salt free, or Hot ‘N Spicy Seasoning mix
as needed nonstick cooking spray
1. Preheat oven to 350 °F. Spray casserole dish with nonstick cooking oil spray.
2. Wash and dry fish. Place in dish. Drizzle with oil and seasoning mixture.
3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces.
Serve with rice.
Hot ‘N Spicy Seasoning
11/2 tsp white pepper
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 tsp onion powder
11/4 tsp garlic powder
1 Tbsp basil, dried
11/2 tsp thyme, dried
Mix all ingredients together. Store in an airtight container.
1/2 tsp cayenne pepper
1/2 tsp black pepper
1 tsp onion powder
11/4 tsp garlic powder
1 Tbsp basil, dried
11/2 tsp thyme, dried
Mix all ingredients together. Store in an airtight container.
Scallop Kabobs
3 medium green peppers, cut into 11/2-inch squares
11/2 lb fresh bay scallops
1 pt cherry tomatoes
1/4C dry white wine
1/4 C vegetable oil
3 Tbsp lemon juice
dash garlic powder
to taste black pepper
4 skewers
11/2 lb fresh bay scallops
1 pt cherry tomatoes
1/4C dry white wine
1/4 C vegetable oil
3 Tbsp lemon juice
dash garlic powder
to taste black pepper
4 skewers
Mouth-Watering Oven-Fried Fish
2 lb fish fillets
1 Tbsp lemon juice, fresh
1/4 C skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp fresh garlic, minced
1/4 tsp white pepper, ground
1/4 tsp salt
1/4 tsp onion powder
1/2 C cornflakes, crumbled, or regular bread crumbs
1 Tbsp vegetable oil
1 fresh lemon, cut in wedges
1 Tbsp lemon juice, fresh
1/4 C skim milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp fresh garlic, minced
1/4 tsp white pepper, ground
1/4 tsp salt
1/4 tsp onion powder
1/2 C cornflakes, crumbled, or regular bread crumbs
1 Tbsp vegetable oil
1 fresh lemon, cut in wedges
Mediterranean Baked Fish
1 lb fish fillets (sole, flounder, or sea perch)
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice), coarsely chopped
1/2 C tomato juice (reserved from canned tomatoes)
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh orange peel, grated
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
to taste black pepper
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice), coarsely chopped
1/2 C tomato juice (reserved from canned tomatoes)
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh orange peel, grated
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed
to taste black pepper
Fish Veronique
1 lb white fish (such as cod, sole, or turbot)
1/4 tsp salt
1/8 tsp black pepper
1/4C dry white wine
1/4 C chicken stock or broth, skim fat from top
1 Tbsp lemon juice
1 Tbsp soft margarine
2 Tbsp flour
3/4C lowfat or skim milk
1/2 C seedless grapes
as needed nonstick cooking spray
1/4 tsp salt
1/8 tsp black pepper
1/4C dry white wine
1/4 C chicken stock or broth, skim fat from top
1 Tbsp lemon juice
1 Tbsp soft margarine
2 Tbsp flour
3/4C lowfat or skim milk
1/2 C seedless grapes
as needed nonstick cooking spray
Saturday, June 23, 2012
Catfish Stew and Rice
2 medium potatoes
1 can (141/2 oz) tomatoes, cut up*
1 C onion, chopped
1 C (8–oz bottle) clam juice or water
1 C water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb catfish fillets
as needed green onion, sliced
11/2 Tbsp Chili and Spice Seasoning (see page 138)
2 C cooked rice (white or brown)
* Reduce the sodium by using low or no added sodium canned tomatoes.
1 can (141/2 oz) tomatoes, cut up*
1 C onion, chopped
1 C (8–oz bottle) clam juice or water
1 C water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb catfish fillets
as needed green onion, sliced
11/2 Tbsp Chili and Spice Seasoning (see page 138)
2 C cooked rice (white or brown)
* Reduce the sodium by using low or no added sodium canned tomatoes.
Baked Trout
2 lb trout fillet, cut into 6 pieces
Any kind of fish can be used.
3 Tbsp lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 Tbsp cilantro, chopped
1/2 tsp olive oil
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp red pepper (optional)
Any kind of fish can be used.
3 Tbsp lime juice (about 2 limes)
1 medium tomato, chopped
1/2 medium onion, chopped
3 Tbsp cilantro, chopped
1/2 tsp olive oil
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp red pepper (optional)
Baked Salmon Dijon
1 C fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
as needed fat free cooking spray
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
as needed fat free cooking spray
Turkey Meat Loaf
1 lb lean turkey, ground
1/2 C regular oats, dry
1 large egg
1 Tbsp onion, dehydrated
1/4 C catsup
1. Combine all ingredients and mix well.
2. Bake in loaf pan at 350 °F or to internal temperature of 165 °F for 25 minutes.
3. Cut into five slices and serve.
1/2 C regular oats, dry
1 large egg
1 Tbsp onion, dehydrated
1/4 C catsup
1. Combine all ingredients and mix well.
2. Bake in loaf pan at 350 °F or to internal temperature of 165 °F for 25 minutes.
3. Cut into five slices and serve.
Spaghetti With Turkey Meat Sauce
1 lb ground turkey, lean
1 can (28 oz) tomatoes, cut up
1 C green pepper, finely chopped
1 C onion, finely chopped
2 cloves garlic, minced
1 tsp dried oregano, crushed
1 tsp black pepper
1 lb spaghetti, uncooked
as needed nonstick cooking spray
1 can (28 oz) tomatoes, cut up
1 C green pepper, finely chopped
1 C onion, finely chopped
2 cloves garlic, minced
1 tsp dried oregano, crushed
1 tsp black pepper
1 lb spaghetti, uncooked
as needed nonstick cooking spray
Monday, June 18, 2012
Autumn Turkey-Stuffed Cabbage
1 head cabbage
1/2 lb lean ground beef
1/2 lb ground turkey
2 small onions, one minced, one sliced
1 slice stale whole wheat bread, crumbled
1/4 C water
1/8 tsp black pepper
1 can (16 oz) diced tomatoes
1 C water
1 medium carrot, sliced
1 Tbsp lemon juice
2 Tbsp brown sugar
1 Tbsp cornstarch
1/2 lb lean ground beef
1/2 lb ground turkey
2 small onions, one minced, one sliced
1 slice stale whole wheat bread, crumbled
1/4 C water
1/8 tsp black pepper
1 can (16 oz) diced tomatoes
1 C water
1 medium carrot, sliced
1 Tbsp lemon juice
2 Tbsp brown sugar
1 Tbsp cornstarch
Yosemite Chicken Stew and Dumplings
FOR STEW
1 lb chicken, skinless, boneless, cut into
1-inch cubes
1/2 C onion, coarsely chopped
1 medium carrot, peeled, thinly sliced
1 stalk celery, thinly sliced
1/4 tsp salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 C water
1 tsp cornstarch
1 tsp dried basil
1 package (10 oz) frozen peas
1 lb chicken, skinless, boneless, cut into
1-inch cubes
1/2 C onion, coarsely chopped
1 medium carrot, peeled, thinly sliced
1 stalk celery, thinly sliced
1/4 tsp salt
to taste black pepper
1 pinch ground cloves
1 bay leaf
3 C water
1 tsp cornstarch
1 tsp dried basil
1 package (10 oz) frozen peas
Very Lemony Chicken
1 1/2 lb chicken breast, skinned, fat removed
1/2 C fresh lemon juice
2 Tbsp white wine vinegar
1/2 C fresh lemon peel, sliced
3 tsp fresh oregano, chopped (or 1 tsp dried oregano, crushed)
1 medium onion, sliced
1/4 tsp salt
to taste black pepper
1/2 tsp paprika
1/2 C fresh lemon juice
2 Tbsp white wine vinegar
1/2 C fresh lemon peel, sliced
3 tsp fresh oregano, chopped (or 1 tsp dried oregano, crushed)
1 medium onion, sliced
1/4 tsp salt
to taste black pepper
1/2 tsp paprika
20-Minute Chicken Creole
4 medium chicken breast halves, skinless, boned, and cut into
1-inch strips*
1 C (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
11/2 C (1 large) green pepper, chopped
11/2 C celery, chopped
1/4 C onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil (or 1 tsp dried)
1 Tbsp fresh parsley (or 1 tsp dried)
1/4 tsp red pepper, crushed
1/4 tsp salt
as needed nonstick cooking spray
* For convenience, you can use uncooked boneless, skinless chicken breast.
** To cut back on sodium, try low sodium canned tomatoes.
1-inch strips*
1 C (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
11/2 C (1 large) green pepper, chopped
11/2 C celery, chopped
1/4 C onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil (or 1 tsp dried)
1 Tbsp fresh parsley (or 1 tsp dried)
1/4 tsp red pepper, crushed
1/4 tsp salt
as needed nonstick cooking spray
* For convenience, you can use uncooked boneless, skinless chicken breast.
** To cut back on sodium, try low sodium canned tomatoes.
Jamaican Jerk Chicken
1/2 tsp cinnamon, ground
11/2 tsp allspice, ground
11/2 tsp black pepper, ground
1 Tbsp hot pepper, chopped
1 tsp hot pepper, crushed, dried
2 tsp oregano, crushed
2 tsp thyme, crushed
1/2 tsp salt
6 cloves garlic, finely chopped
1 C onion, pureed or finely chopped
1/4 C vinegar
3 Tbsp brown sugar
8 pieces chicken, skinless
(4 breasts, 4 drumsticks)
11/2 tsp allspice, ground
11/2 tsp black pepper, ground
1 Tbsp hot pepper, chopped
1 tsp hot pepper, crushed, dried
2 tsp oregano, crushed
2 tsp thyme, crushed
1/2 tsp salt
6 cloves garlic, finely chopped
1 C onion, pureed or finely chopped
1/4 C vinegar
3 Tbsp brown sugar
8 pieces chicken, skinless
(4 breasts, 4 drumsticks)
Sunday, June 17, 2012
Grilled Chicken With Green Chile Sauce
4 chicken breasts, boneless, skinless
1/4 C olive oil
2 limes, juice only
1/4 tsp oregano
1/2 tsp black pepper
1/4 C water
10–12 tomatillos, husks removed, cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 jalapeño peppers
2 Tbsp cilantro, chopped
1/4 tsp salt
1/4 C lowfat sour cream
1/4 C olive oil
2 limes, juice only
1/4 tsp oregano
1/2 tsp black pepper
1/4 C water
10–12 tomatillos, husks removed, cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 jalapeño peppers
2 Tbsp cilantro, chopped
1/4 tsp salt
1/4 C lowfat sour cream
Finger-Licking Curried Chicken
1 1/2 tsp curry powder
1 tsp thyme, crushed
1 stalk scallion, chopped
1 Tbsp hot pepper, chopped
1 tsp black pepper, ground
8 cloves garlic, crushed
1 Tbsp ginger, grated
3/4 tsp salt
8 pieces chicken, skinless (breast and drumstick)
1 Tbsp olive oil
1 C water
1 medium white potato, diced
1 large onion, chopped
1 tsp thyme, crushed
1 stalk scallion, chopped
1 Tbsp hot pepper, chopped
1 tsp black pepper, ground
8 cloves garlic, crushed
1 Tbsp ginger, grated
3/4 tsp salt
8 pieces chicken, skinless (breast and drumstick)
1 Tbsp olive oil
1 C water
1 medium white potato, diced
1 large onion, chopped
Crispy Oven-Fried Chicken
1/2 C skim milk or buttermilk
1 tsp poultry seasoning
1 C cornflakes, crumbled
1 1/2 Tbsp onion powder
1 1/2 Tbsp garlic powder
2 tsp black pepper
2 tsp dried hot pepper, crushed
1 tsp ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
a few shakes of paprika
1 tsp vegetable oil
1 tsp poultry seasoning
1 C cornflakes, crumbled
1 1/2 Tbsp onion powder
1 1/2 Tbsp garlic powder
2 tsp black pepper
2 tsp dried hot pepper, crushed
1 tsp ginger, ground
8 pieces chicken, skinless (4 breasts, 4 drumsticks)
a few shakes of paprika
1 tsp vegetable oil
Chicken Stew
8 pieces chicken (breasts or legs)
1 C water
2 cloves small garlic, minced
1 small onion, chopped
1 1/2 tsp salt
1/2 tsp pepper
3 medium tomatoes, chopped
1 tsp parsley, chopped
1/4 C celery, finely chopped
2 medium potatoes, peeled, chopped
2 small carrots, chopped
2 bay leaves
1 C water
2 cloves small garlic, minced
1 small onion, chopped
1 1/2 tsp salt
1/2 tsp pepper
3 medium tomatoes, chopped
1 tsp parsley, chopped
1/4 C celery, finely chopped
2 medium potatoes, peeled, chopped
2 small carrots, chopped
2 bay leaves
Chicken Salad
3 1/4 C chicken, cooked, cubed, skinless
1/4 C celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, lowfat
*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg.
1. Bake chicken, cut into cubes, and refrigerate.
2. In large bowl, combine rest of ingredients, add chilled chicken and mix well.
1/4 C celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, lowfat
*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg.
1. Bake chicken, cut into cubes, and refrigerate.
2. In large bowl, combine rest of ingredients, add chilled chicken and mix well.
Saturday, June 16, 2012
Chicken Ratatouille
1 Tbsp vegetable oil
4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces
2 zucchini, about 7 inches long, unpeeled, thinly sliced
1 small eggplant, peeled, cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
1/2 lb fresh mushrooms, sliced
1 can (16 oz) whole tomatoes, cut up
1 clove garlic, minced
1 1/2 tsp dried basil, crushed
1 Tbsp fresh parsley, minced
to taste black pepper
4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces
2 zucchini, about 7 inches long, unpeeled, thinly sliced
1 small eggplant, peeled, cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
1/2 lb fresh mushrooms, sliced
1 can (16 oz) whole tomatoes, cut up
1 clove garlic, minced
1 1/2 tsp dried basil, crushed
1 Tbsp fresh parsley, minced
to taste black pepper
Chicken Orientale
8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
to taste black pepper
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks, nonsweetened
8 cherry tomatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low sodium
dash ginger, ground
2 Tbsp vinegar
1/4 C vegetable oil
8 fresh mushrooms
to taste black pepper
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks, nonsweetened
8 cherry tomatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low sodium
dash ginger, ground
2 Tbsp vinegar
1/4 C vegetable oil
Chicken Marsala
1/8 tsp black pepper
1/4 tsp salt
1/4 C flour
4 (5 oz total) chicken breasts, boned, skinless
1 Tbsp olive oil
1/2 C Marsala wine
1/2 C chicken stock, fat skimmed from top
1/2 lemon, juice only
1/2 C mushrooms, sliced
1 Tbsp fresh parsley, chopped
1/4 tsp salt
1/4 C flour
4 (5 oz total) chicken breasts, boned, skinless
1 Tbsp olive oil
1/2 C Marsala wine
1/2 C chicken stock, fat skimmed from top
1/2 lemon, juice only
1/2 C mushrooms, sliced
1 Tbsp fresh parsley, chopped
Chicken and Spanish Rice
1 C onions, chopped
1/4 C green peppers
2 tsp vegetable oil
1 can (8 oz) tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
11/4 tsp garlic, minced
5 C cooked rice (in unsalted water)
31/2 C chicken breast, cooked, skin and bone removed, diced
*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of
regular tomato sauce. New sodium content for each serving is 226 mg.
1/4 C green peppers
2 tsp vegetable oil
1 can (8 oz) tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
11/4 tsp garlic, minced
5 C cooked rice (in unsalted water)
31/2 C chicken breast, cooked, skin and bone removed, diced
*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of
regular tomato sauce. New sodium content for each serving is 226 mg.
Chicken and Rice
6 chicken pieces (legs and breasts), skinless
2 tsp vegetable oil
4 C water
2 tomatoes, chopped
1/2 C green pepper, chopped
1/4C red pepper, chopped
1/4 C celery, diced
1 medium carrot, grated
1/4 C corn, frozen
1/2 C onion, chopped
1/4 C fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 tsp salt
1/8 tsp pepper
2 C rice
1/2 C frozen peas
2 oz Spanish olives
1/4 C raisins
2 tsp vegetable oil
4 C water
2 tomatoes, chopped
1/2 C green pepper, chopped
1/4C red pepper, chopped
1/4 C celery, diced
1 medium carrot, grated
1/4 C corn, frozen
1/2 C onion, chopped
1/4 C fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 tsp salt
1/8 tsp pepper
2 C rice
1/2 C frozen peas
2 oz Spanish olives
1/4 C raisins
Friday, June 15, 2012
Barbecued Chicken
3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar
to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar
to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top
Chicken Gumbo
1 tsp vegetable oil
1/4 C flour
3 C low-sodium chicken broth
1 1/2 lb chicken breast, skinless,
boneless, cut into 1-inch strips
1 C (1/2 lb) white potatoes, cubed
1 C onions, chopped
1 C (1/2 lb) carrots, coarsely chopped
1/2 medium carrot, grated
1/4 C celery, chopped
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsp hot (or jalapeño) pepper
1 C (1/2 lb) okra, sliced into 1/2-inch pieces
1/4 C flour
3 C low-sodium chicken broth
1 1/2 lb chicken breast, skinless,
boneless, cut into 1-inch strips
1 C (1/2 lb) white potatoes, cubed
1 C onions, chopped
1 C (1/2 lb) carrots, coarsely chopped
1/2 medium carrot, grated
1/4 C celery, chopped
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsp hot (or jalapeño) pepper
1 C (1/2 lb) okra, sliced into 1/2-inch pieces
Barbecued Chicken— Spicy Southern Style
5 Tbsp (3 oz) tomato paste
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
3/4 tsp cayenne pepper
1/8 tsp black pepper
1/4 tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1 1/2 lb chicken (breasts, drumsticks), skinless
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
3/4 tsp cayenne pepper
1/8 tsp black pepper
1/4 tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1 1/2 lb chicken (breasts, drumsticks), skinless
Shish Kabob
2 Tbsp olive oil
1/2 C chicken broth
1/4 C red wine
1 lemon, juice only
1 tsp chopped garlic
1/4 tsp salt
1/2 tsp rosemary
1/8 tsp black pepper
2 lb lean lamb, cut into 1-inch cubes
24 cherry tomatoes
24 mushrooms
24 small onions
1/2 C chicken broth
1/4 C red wine
1 lemon, juice only
1 tsp chopped garlic
1/4 tsp salt
1/2 tsp rosemary
1/8 tsp black pepper
2 lb lean lamb, cut into 1-inch cubes
24 cherry tomatoes
24 mushrooms
24 small onions
Thursday, June 14, 2012
Baked Pork Chops
6 lean center-cut pork chops,
1/2-inch thick*
1 egg white
1 C evaporated skim milk
3/4 C cornflake crumbs
1/4 C fine dry bread crumbs
4 tsp paprika
2 tsp oregano
3/4 tsp chili powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
1/2 tsp salt
as needed nonstick cooking spray
*Try the recipe with skinless, boneless chicken or turkey parts, or fish—bake for just 20 minutes.
1/2-inch thick*
1 egg white
1 C evaporated skim milk
3/4 C cornflake crumbs
1/4 C fine dry bread crumbs
4 tsp paprika
2 tsp oregano
3/4 tsp chili powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp dry mustard
1/2 tsp salt
as needed nonstick cooking spray
*Try the recipe with skinless, boneless chicken or turkey parts, or fish—bake for just 20 minutes.
Stir-Fried Beef and Chinese Vegetables
2 Tbsp dry red wine
1 Tbsp soy sauce
1/2 tsp sugar
1 1/2 tsp gingerroot, peeled, grated
1 lb boneless round steak, fat trimmed, cut across grain into 1 1/2-inch strips
2 Tbsp vegetable oil
2 medium onions, each cut into 8 wedges
1/2 lb fresh mushrooms, rinsed, trimmed, sliced
2 stalks (1/2 C) celery, bias cut into 1/4-inch slices
2 small green peppers, cut into thin lengthwise strips
1 C water chestnuts, drained, sliced
2 Tbsp cornstarch
1/4 C water
1 Tbsp soy sauce
1/2 tsp sugar
1 1/2 tsp gingerroot, peeled, grated
1 lb boneless round steak, fat trimmed, cut across grain into 1 1/2-inch strips
2 Tbsp vegetable oil
2 medium onions, each cut into 8 wedges
1/2 lb fresh mushrooms, rinsed, trimmed, sliced
2 stalks (1/2 C) celery, bias cut into 1/4-inch slices
2 small green peppers, cut into thin lengthwise strips
1 C water chestnuts, drained, sliced
2 Tbsp cornstarch
1/4 C water
Stir-Fried Beef and Potatoes
1 1/2 lb sirloin steak
2 tsp vegetable oil
1 clove garlic, minced
1 tsp vinegar
1/8 tsp salt
1/8 tsp pepper
2 large onions, sliced
1 large tomato, sliced
3 C boiled potatoes, diced
2 tsp vegetable oil
1 clove garlic, minced
1 tsp vinegar
1/8 tsp salt
1/8 tsp pepper
2 large onions, sliced
1 large tomato, sliced
3 C boiled potatoes, diced
Wednesday, June 13, 2012
Scrumptious Meat Loaf
1lb ground beef, extra lean
1/2 C (4 oz) tomato paste
1/4 C onion, chopped
1/4 C green peppers
1/4C red peppers
1 C tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ground ginger
1/8 tsp ground nutmeg
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 C bread crumbs, finely grated
1/2 C (4 oz) tomato paste
1/4 C onion, chopped
1/4 C green peppers
1/4C red peppers
1 C tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ground ginger
1/8 tsp ground nutmeg
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 C bread crumbs, finely grated
Quick Beef Casserole
1/2 lb lean ground beef
1 C onion, chopped
1 C celery, chopped
1 C green pepper, cubed
3 1/2 C tomatoes, diced
1/4 tsp salt
1/2 tsp black pepper
1/4 tsp paprika
1 C frozen peas
2 small carrots, diced
1 C uncooked rice
1 1/2 C water
1 C onion, chopped
1 C celery, chopped
1 C green pepper, cubed
3 1/2 C tomatoes, diced
1/4 tsp salt
1/2 tsp black pepper
1/4 tsp paprika
1 C frozen peas
2 small carrots, diced
1 C uncooked rice
1 1/2 C water
Black Skillet Beef With Greens and Red Potatoes
1 lb top round beef
1 Tbsp paprika
11/2 tsp oregano
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C onion, finely chopped
2 C beef broth
2 cloves large garlic, minced
2 large carrots, peeled, cut into very thin, 21/2-inch strips
2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed, coarsely torn as needed nonstick cooking spray
1 Tbsp paprika
11/2 tsp oregano
1/2 tsp chili powder
1/4 tsp garlic powder
1/4 tsp black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C onion, finely chopped
2 C beef broth
2 cloves large garlic, minced
2 large carrots, peeled, cut into very thin, 21/2-inch strips
2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed, coarsely torn as needed nonstick cooking spray
Beef Stroganoff
1 lb lean beef (top round), cubed
2 tsp vegetable oil
3/4 Tbsp onion, finely chopped
1 lb mushrooms, sliced
1/4 tsp salt
to taste pepper
1/4 tsp nutmeg
1/2 tsp dried basil
1/4 C white wine
1 C plain lowfat yogurt
6 C macaroni, cooked in unsalted water
2 tsp vegetable oil
3/4 Tbsp onion, finely chopped
1 lb mushrooms, sliced
1/4 tsp salt
to taste pepper
1/4 tsp nutmeg
1/2 tsp dried basil
1/4 C white wine
1 C plain lowfat yogurt
6 C macaroni, cooked in unsalted water
Tuesday, June 12, 2012
Spicy Veal Roast
1/4 tsp salt
1/2 tsp black pepper
1/2 tsp cinnamon
1 1/2 tsp cumin
3 lb boned lean veal shoulder, trimmed, rolled, tied
4 tsp olive oil
1/2 lb onions, peeled
1/2 clove garlic, peeled
2 tsp dried tarragon
4 sprigs fresh parsley
1 tsp thyme
1 bay leaf
1/2 tsp black pepper
1/2 tsp cinnamon
1 1/2 tsp cumin
3 lb boned lean veal shoulder, trimmed, rolled, tied
4 tsp olive oil
1/2 lb onions, peeled
1/2 clove garlic, peeled
2 tsp dried tarragon
4 sprigs fresh parsley
1 tsp thyme
1 bay leaf
Beef and Bean Chili
2 lb lean beef stew meat, trimmed of fat, cut in 1-inch cubes
3 Tbsp vegetable oil
2 C water
2 tsp garlic, minced
1 large onion, finely chopped
1 Tbsp flour
2 tsp chili powder
1 green pepper, chopped
2 lb (or 3 C) tomatoes, chopped
1 Tbsp oregano
1 tsp cumin
2 C canned kidney beans*
3 Tbsp vegetable oil
2 C water
2 tsp garlic, minced
1 large onion, finely chopped
1 Tbsp flour
2 tsp chili powder
1 green pepper, chopped
2 lb (or 3 C) tomatoes, chopped
1 Tbsp oregano
1 tsp cumin
2 C canned kidney beans*
Bavarian Beef
1 1/4 lb lean beef stew meat, trimmed of fat, cut in 1-inch pieces
1 Tbsp vegetable oil
1 large onion, thinly sliced
1 1/2 C water
3/4 tsp caraway seeds
1/2 tsp salt
1/8 tsp black pepper
1 bay leaf
1/4 C white vinegar
1 Tbsp sugar
1/2 small head red cabbage, cut into 4 wedges
1/4 C gingersnaps, crushed
1 Tbsp vegetable oil
1 large onion, thinly sliced
1 1/2 C water
3/4 tsp caraway seeds
1/2 tsp salt
1/8 tsp black pepper
1 bay leaf
1/4 C white vinegar
1 Tbsp sugar
1/2 small head red cabbage, cut into 4 wedges
1/4 C gingersnaps, crushed
Rockport Fish Chowder
2 Tbsp vegetable oil
1/4 C onion, coarsely chopped
1/2 C celery, coarsely chopped
1 C carrots, sliced
2 C potatoes, raw, peeled, cubed
1/4 tsp thyme
1/2 tsp paprika
2 C bottled clam juice
8 whole peppercorns
1 bay leaf
1 lb fresh or frozen (and thawed) cod or haddock fillets, cut into
3/4–inch cubes
1/4 C flour
3 C lowfat milk
1 Tbsp fresh parsley, chopped
1/4 C onion, coarsely chopped
1/2 C celery, coarsely chopped
1 C carrots, sliced
2 C potatoes, raw, peeled, cubed
1/4 tsp thyme
1/2 tsp paprika
2 C bottled clam juice
8 whole peppercorns
1 bay leaf
1 lb fresh or frozen (and thawed) cod or haddock fillets, cut into
3/4–inch cubes
1/4 C flour
3 C lowfat milk
1 Tbsp fresh parsley, chopped
Pupusas Revueltas
1 lb chicken breast, ground
1 Tbsp vegetable oil
1/2 lb lowfat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded, minced
1 small tomato, finely chopped
1/2 tsp salt
5 C instant corn flour (masa harina)
6 C water
1 Tbsp vegetable oil
1/2 lb lowfat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded, minced
1 small tomato, finely chopped
1/2 tsp salt
5 C instant corn flour (masa harina)
6 C water
Minestrone Soup
1/4 C olive oil
1 clove garlic, minced (or 1/8 tsp powder)
11/3 C onion, coarsely chopped
11/2 C celery with leaves, coarsely chopped
1 can (6 oz) tomato paste
1 Tbsp fresh parsley, chopped
1 C carrots, sliced, fresh or frozen
4 3/4 C cabbage, shredded
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained, rinsed
11/2 C frozen peas
11/2 C fresh green beans
dash hot sauce
11 C water
2 C spaghetti, uncooked, broken
1 clove garlic, minced (or 1/8 tsp powder)
11/3 C onion, coarsely chopped
11/2 C celery with leaves, coarsely chopped
1 can (6 oz) tomato paste
1 Tbsp fresh parsley, chopped
1 C carrots, sliced, fresh or frozen
4 3/4 C cabbage, shredded
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained, rinsed
11/2 C frozen peas
11/2 C fresh green beans
dash hot sauce
11 C water
2 C spaghetti, uncooked, broken
Monday, June 11, 2012
Mexican Pozole
1/2 lb ground chicken
1/2 lb ground lean beef
10 C water
1 Tbsp annato (also called achiote), optional, for coloring
1 bay leaf
1 small onion, chopped
1/2 C green pepper, chopped
1 tsp mint
2 small tomatoes, chopped
1/2 tsp oregano
4 Tbsp instant corn flour
1/2 tsp black pepper
2 cloves garlic, minced
1/2 tsp salt
2 medium carrots, chopped
2 C cabbage, chopped
2 celery stalks, chopped
1 package (10 oz) frozen corn
2 medium zucchini, chopped
1 medium chayote, chopped (added zucchini can be used instead)
1/2 C cilantro, minced
1/2 lb ground lean beef
10 C water
1 Tbsp annato (also called achiote), optional, for coloring
1 bay leaf
1 small onion, chopped
1/2 C green pepper, chopped
1 tsp mint
2 small tomatoes, chopped
1/2 tsp oregano
4 Tbsp instant corn flour
1/2 tsp black pepper
2 cloves garlic, minced
1/2 tsp salt
2 medium carrots, chopped
2 C cabbage, chopped
2 celery stalks, chopped
1 package (10 oz) frozen corn
2 medium zucchini, chopped
1 medium chayote, chopped (added zucchini can be used instead)
1/2 C cilantro, minced
Meatball Soup
1/2 lb ground chicken
1/2 lb ground lean beef
10 C water
1 Tbsp annato (also called achiote), optional, for coloring
1 bay leaf
1 small onion, chopped
1/2 C green pepper, chopped
1 tsp mint
2 small tomatoes, chopped
1/2 tsp oregano
4 Tbsp instant corn flour
1/2 tsp black pepper
2 cloves garlic, minced
1/2 tsp salt
2 medium carrots, chopped
2 C cabbage, chopped
2 celery stalks, chopped
1 package (10 oz) frozen corn
2 medium zucchini, chopped
1 medium chayote, chopped (added zucchini can be used instead)
1/2 C cilantro, minced
1/2 lb ground lean beef
10 C water
1 Tbsp annato (also called achiote), optional, for coloring
1 bay leaf
1 small onion, chopped
1/2 C green pepper, chopped
1 tsp mint
2 small tomatoes, chopped
1/2 tsp oregano
4 Tbsp instant corn flour
1/2 tsp black pepper
2 cloves garlic, minced
1/2 tsp salt
2 medium carrots, chopped
2 C cabbage, chopped
2 celery stalks, chopped
1 package (10 oz) frozen corn
2 medium zucchini, chopped
1 medium chayote, chopped (added zucchini can be used instead)
1/2 C cilantro, minced
Homemade Turkey Soup
6 lb turkey breast with bones (with at least 2 C meat)
2 medium onions
3 stalks celery
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried sage
1 tsp dried basil
1/2 tsp dried marjoram
1/2 tsp dried tarragon
1/2 tsp salt to taste black pepper
1/2 lb Italian pastina or pasta
2 medium onions
3 stalks celery
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried sage
1 tsp dried basil
1/2 tsp dried marjoram
1/2 tsp dried tarragon
1/2 tsp salt to taste black pepper
1/2 lb Italian pastina or pasta
Gazpacho
3 medium tomatoes, peeled, chopped
1/2 C cucumber, seeded, chopped
1/2 C green pepper, chopped
2 green onions, sliced
2 C low-sodium vegetable juice cocktail
1 Tbsp lemon juice
1/2 tsp basil, dried
1/4 tsp hot pepper sauce
1 clove garlic, minced
1/2 C cucumber, seeded, chopped
1/2 C green pepper, chopped
2 green onions, sliced
2 C low-sodium vegetable juice cocktail
1 Tbsp lemon juice
1/2 tsp basil, dried
1/4 tsp hot pepper sauce
1 clove garlic, minced
Sunday, June 10, 2012
Curtido (Cabbage) Salvadoreño
1 medium head cabbage, chopped
2 small carrots, grated
1 small onion, sliced
1/2 tsp dried red pepper (optional)
1/2 tsp oregano
1 tsp olive oil
1 tsp salt
1 tsp brown sugar
1/2 C vinegar
1/2 C water
2 small carrots, grated
1 small onion, sliced
1/2 tsp dried red pepper (optional)
1/2 tsp oregano
1 tsp olive oil
1 tsp salt
1 tsp brown sugar
1/2 C vinegar
1/2 C water
Corn Chowder
1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk
Cannery Row Soup
2 lb varied fish fillets (such as haddock, perch, flounder, cod, sole), cut into 1-inch cubes
2 Tbsp olive oil
1 clove garlic, minced
3 carrots, cut in thin strips
2 C celery, sliced
1/2 C onion, chopped
1/4 C green peppers, chopped
1 can (28 oz) whole tomatoes, cut up, with liquid
1 C clam juice
1/4 tsp dried thyme, crushed
1/4 tsp dried basil, crushed
1/8 tsp black pepper
1/4 C fresh parsley, minced
2 Tbsp olive oil
1 clove garlic, minced
3 carrots, cut in thin strips
2 C celery, sliced
1/2 C onion, chopped
1/4 C green peppers, chopped
1 can (28 oz) whole tomatoes, cut up, with liquid
1 C clam juice
1/4 tsp dried thyme, crushed
1/4 tsp dried basil, crushed
1/8 tsp black pepper
1/4 C fresh parsley, minced
Bean and Macaroni Soup
2 cans (16 oz each) great northern beans
1 Tbsp olive oil
1/2 lb fresh mushrooms, sliced
1 C onion, coarsely chopped
2 C carrots, sliced
1 C celery, coarsely chopped
1 clove garlic, minced
3 C tomatoes, fresh, peeled, cut up (or 1 1/2 lb canned, whole, cut up)*
1 tsp dried sage
1 tsp dried thyme
1/2 tsp dried oregano to taste black pepper, freshly ground
1 bay leaf, crumbled
4 C elbow macaroni, cooked
1 Tbsp olive oil
1/2 lb fresh mushrooms, sliced
1 C onion, coarsely chopped
2 C carrots, sliced
1 C celery, coarsely chopped
1 clove garlic, minced
3 C tomatoes, fresh, peeled, cut up (or 1 1/2 lb canned, whole, cut up)*
1 tsp dried sage
1 tsp dried thyme
1/2 tsp dried oregano to taste black pepper, freshly ground
1 bay leaf, crumbled
4 C elbow macaroni, cooked
Saturday, June 9, 2012
Planning a Nutritious Day
Eating well means enjoying a variety of food—and so does
eating to stay well. Variety matters because no food has all the
nutrients and other substances needed by your heart—and the rest
of your body. So be sure to follow a well-balanced eating plan.
The nutrient list that accompanies the recipes in this collection
can help you keep your diet in balance. The list gives nutrients
vital for good heart health. Use the list to aim for the recommended
daily total intakes of those nutrients.
eating to stay well. Variety matters because no food has all the
nutrients and other substances needed by your heart—and the rest
of your body. So be sure to follow a well-balanced eating plan.
The nutrient list that accompanies the recipes in this collection
can help you keep your diet in balance. The list gives nutrients
vital for good heart health. Use the list to aim for the recommended
daily total intakes of those nutrients.
Reduce Your Heart Disease Risk
If you’ve got a heart, heart disease could be your problem. Heart
disease affects women just as much as it does men. But everyone can
take steps to reduce their chance of developing the disease.
How? By preventing or controlling behaviors and conditions known to
increase its risk. They’re called “risk factors,” and there are two
types—those you can change and those you can’t. Luckily, most of
them can be changed. These are smoking, high blood pressure, high
blood cholesterol, overweight/obesity, physical inactivity, and diabetes.
disease affects women just as much as it does men. But everyone can
take steps to reduce their chance of developing the disease.
How? By preventing or controlling behaviors and conditions known to
increase its risk. They’re called “risk factors,” and there are two
types—those you can change and those you can’t. Luckily, most of
them can be changed. These are smoking, high blood pressure, high
blood cholesterol, overweight/obesity, physical inactivity, and diabetes.
Eating for Heart Health - How Nutrition Affects Three Key Risk Factors
What you eat can help keep your heart beating strong - or lead to overweight, high blood pressure, and high blood cholesterol, three key factors that increase the risk of developing heart disease. (See the Box on page 5 for more on risk factors and heart disease.)
Here’s a brief look at why these three risk factors are so important:
Here’s a brief look at why these three risk factors are so important:
Keeping Your Kitchen Safe
Children may find it fun to help you in the kitchen. To keep it fun, you also need to keep it safe. Following are some tips on how to keep your children safe in the kitchen.
prevent burns
• Teach your children that the stove is hot. Even when it is turned off, children should not play with it.
• Remember to always turn off the stove or oven when done using it.
• Before cooking, roll up sleeves. Loose-fitting clothing can catch on fire. When touching or moving anything hot, wear oven mitts.
• Turn all handles on pots and pans inward so they are not hanging over the edge for little hands to grab.
• Cook hot soups and other foods on the back burners, if possible.
• Food cooked in a microwave can become extremely hot. Wear oven mitts and be careful moving food from the microwave to the counter and taking off the lid.
• Keep hot foods and dishes away from the edge of the countertop so small children can’t reach them.
• If clothing catches on fire, immediately do the following: stop, drop (to the ground), and roll (the flames out).
prevent burns
• Teach your children that the stove is hot. Even when it is turned off, children should not play with it.
• Remember to always turn off the stove or oven when done using it.
• Before cooking, roll up sleeves. Loose-fitting clothing can catch on fire. When touching or moving anything hot, wear oven mitts.
• Turn all handles on pots and pans inward so they are not hanging over the edge for little hands to grab.
• Cook hot soups and other foods on the back burners, if possible.
• Food cooked in a microwave can become extremely hot. Wear oven mitts and be careful moving food from the microwave to the counter and taking off the lid.
• Keep hot foods and dishes away from the edge of the countertop so small children can’t reach them.
• If clothing catches on fire, immediately do the following: stop, drop (to the ground), and roll (the flames out).
Temperature Rules for Safe Cooking
Make sure you cook and keep foods at the correct temperature to ensure food safety. Bacteria can grow in foods between 41 ºF and 135 ºF. To keep foods out of this danger zone, keep cold foods cold and hot foods hot. Use a clean food thermometer and measure the internal temperature of cooked food to make sure meat, poultry, and egg dishes are cooked to the temperatures listed below. For more information on food safety, please visit www.isitdoneyet.gov.
Friday, June 8, 2012
Basic Cooking Instructions
Several of the Keep the Beat™ recipes use leftover ingredients. Using leftover ingredients (e.g., cooked meat and vegetables) is a great way to save time and reduce your food waste. If you don’t have specific ingredients already prepared, you can cook several of these items using the guide below and still enjoy the dish.
Guide to Common Cooking Measurements
Teaspoons, tablespoons, and cups are common volume measurements found in recipes. The two most commonly used units of weight measurement for cooking are the ounce and the pound.
Do not confuse “weight” and “volume” measurements: for example, the ounce of weight with the fluid ounce. They are different measures, and weight is measured on a scale whereas volume is measured using the correct dry or liquid measuring cup. (Measuring spoons, however, can be used for both dry and liquid measurements.)
Below is guidance on some common cooking measurements—and their equivalents—found in the Keep the Beat™ recipes.
Do not confuse “weight” and “volume” measurements: for example, the ounce of weight with the fluid ounce. They are different measures, and weight is measured on a scale whereas volume is measured using the correct dry or liquid measuring cup. (Measuring spoons, however, can be used for both dry and liquid measurements.)
Below is guidance on some common cooking measurements—and their equivalents—found in the Keep the Beat™ recipes.
A Cooking Terms Guide
You may be new to cooking or have some experience putting snacks and dishes together. No matter how well you know your way around a kitchen, these definitions and photos of common cooking terms can help refresh your memory or teach you a new skill.
This food preparation glossary is also available online for easy browsing at healthyeating.
cutting terms
This food preparation glossary is also available online for easy browsing at healthyeating.
cutting terms
A Food Guide for Children
Food supplies the nutrients needed to fuel your body so you can perform your best. Go, Slow, Whoa is a simple way to recognize foods that are the smartest choices.
• “Go” Foods: Eat almost anytime (Most often) — they are lowest in fat, added sugar, and calories
• “Slow” Foods: Eat sometimes (Less often) — they are higher in fat, added sugar, and/or calories
• “Whoa” Foods: Eat once in a while (Least often) — they are very high in fat and/or added sugar, and are much higher in calories
• “Go” Foods: Eat almost anytime (Most often) — they are lowest in fat, added sugar, and calories
• “Slow” Foods: Eat sometimes (Less often) — they are higher in fat, added sugar, and/or calories
• “Whoa” Foods: Eat once in a while (Least often) — they are very high in fat and/or added sugar, and are much higher in calories
Tips for Involving Older Children
Invite your child to:
• Peel and slice carrots, cucumbers, potatoes, etc. (try the Wow-y Maui Pasta Salad).
• Pour batter onto the griddle (try the Oatmeal Pecan Waffles (or Pancakes)).
• Flip pancakes (try the Spinach and Corn Pancakes).
• Form meatballs (try the Turkey and Beef Meatballs With Whole-Wheat Spaghetti).
• Coat chicken strips in egg and cereal batter (try the Crunchy Chicken Fingers With Tangy Dipping Sauce).
• Clean countertop surfaces and utensils.
• Slice tomatoes (try the Watermelon and Tomato Salad).
• Thread food onto skewers (try the Grapesicles).
• Help make fresh-roasted red peppers (used in multiple recipes in this
cookbook).
• Make a side dish (try the Broccoli and Cheese).
• Make his or her own meal (try the Pita Pizzas).
Note: It is up to parents to determine what tasks their children can handle.
• Peel and slice carrots, cucumbers, potatoes, etc. (try the Wow-y Maui Pasta Salad).
• Pour batter onto the griddle (try the Oatmeal Pecan Waffles (or Pancakes)).
• Flip pancakes (try the Spinach and Corn Pancakes).
• Form meatballs (try the Turkey and Beef Meatballs With Whole-Wheat Spaghetti).
• Coat chicken strips in egg and cereal batter (try the Crunchy Chicken Fingers With Tangy Dipping Sauce).
• Clean countertop surfaces and utensils.
• Slice tomatoes (try the Watermelon and Tomato Salad).
• Thread food onto skewers (try the Grapesicles).
• Help make fresh-roasted red peppers (used in multiple recipes in this
cookbook).
• Make a side dish (try the Broccoli and Cheese).
• Make his or her own meal (try the Pita Pizzas).
Note: It is up to parents to determine what tasks their children can handle.
Chefs in Training: Getting children involved in the kitchen
There are different ways to engage children in the kitchen, depending on their age and skill level. All children can help with menu planning and grocery shopping. Younger children can assist with a variety of simple tasks, from setting the table to mixing ingredients. Older children can prepare simple snacks and dishes themselves. No matter what age your children are, working with them in the kitchen can motivate them to try new and healthier foods.
tips for involving younger children
tips for involving younger children
Thursday, June 7, 2012
How Much Should I Feed My Child?
Although the recipes in this cookbook were created to appeal to both adults and children, depending on their age and activity level, children may need to eat smaller servings of food than do adults. In general, children need to consume a sufficient number of calories and nutrients to promote growth; additional calories may contribute to excess weight gain.
Here are some guidelines on how much to serve children at different ages.
For more information on tips for feeding children, see the Keep the Beat™: Deliciously Healthy Eating Web site hin.nhlbi.nih.gov and the U.S. Department of Agriculture’s MyPyramid Web site.
Here are some guidelines on how much to serve children at different ages.
For more information on tips for feeding children, see the Keep the Beat™: Deliciously Healthy Eating Web site hin.nhlbi.nih.gov and the U.S. Department of Agriculture’s MyPyramid Web site.
We Can!’s GO, SLOW, and WHOA foods
Focus on Food Choices
GO foods are the lowest in fat and added sugar. They also are “nutrient dense” (which means they are a much better source of vitamins, minerals, and other nutrients important to health) and relatively low in calories. Enjoy GO foods almost any time. Examples of GO foods are fruits (fresh, frozen, or canned in juice), vegetables (fresh, frozen without added fat, canned without added sodium), whole grains, fat-free or low-fat milk products, lean meat, poultry, fish, beans, egg whites, or egg substitute.
SLOW foods are higher in fat, added sugar, and/or calories than GO foods. SLOW foods include vegetables with added fat, white refined bread flour, low-fat mayonnaise, and 2 percent low-fat milk. Have SLOW foods
sometimes or less often.
GO foods are the lowest in fat and added sugar. They also are “nutrient dense” (which means they are a much better source of vitamins, minerals, and other nutrients important to health) and relatively low in calories. Enjoy GO foods almost any time. Examples of GO foods are fruits (fresh, frozen, or canned in juice), vegetables (fresh, frozen without added fat, canned without added sodium), whole grains, fat-free or low-fat milk products, lean meat, poultry, fish, beans, egg whites, or egg substitute.
SLOW foods are higher in fat, added sugar, and/or calories than GO foods. SLOW foods include vegetables with added fat, white refined bread flour, low-fat mayonnaise, and 2 percent low-fat milk. Have SLOW foods
sometimes or less often.
We Can! Parent Tips: Making Healthier Food Choices
What can My family and I do to Encourage a Healthy Weight?
You may be asking what you can do in your own family to prevent overweight and obesity. The two main ways to encourage and maintain a healthy weight are to make smart food choices and to be physically active.
As parents, you make a big difference in what your children think and do. If you eat right and are physically active, there’s a good chance your children will be too. Together, families can be more successful in adopting healthy choices and making changes. Creating family habits around smart eating and physical activity can make it easier for everyone to maintain a healthy weight. For example:
• Planning regular family time that involves physical activity means that everyone is supported and encouraged to be active.
• Putting a bowl of fruit on the kitchen counter and making a family agreement not to have chips or other high-calorie snacks in the house can change everyone’s snacking habits.
As parents, you make a big difference in what your children think and do. If you eat right and are physically active, there’s a good chance your children will be too. Together, families can be more successful in adopting healthy choices and making changes. Creating family habits around smart eating and physical activity can make it easier for everyone to maintain a healthy weight. For example:
• Planning regular family time that involves physical activity means that everyone is supported and encouraged to be active.
• Putting a bowl of fruit on the kitchen counter and making a family agreement not to have chips or other high-calorie snacks in the house can change everyone’s snacking habits.
Wednesday, June 6, 2012
Side Dish Recommendations
• With the Emapañapita — try a side of Tangy Salsa
• With the Baked Eggrolls — try a side of Wiki (Fast) Rice
• With the Hawaiian Huli Huli Chicken — try a side of Wow-y Maui Pasta Salad
• With the Turkey and Beef Meatballs With Whole-Wheat Spaghetti — try a side of Parmesan Green Beans
• Use the Super Quick Chunky Tomato Sauce in these dishes:
– Mexican Lasagna
– Turkey and Beef Meatballs With Whole-Wheat Spaghetti
– Pita Pizzas
• With the Baked Eggrolls — try a side of Wiki (Fast) Rice
• With the Hawaiian Huli Huli Chicken — try a side of Wow-y Maui Pasta Salad
• With the Turkey and Beef Meatballs With Whole-Wheat Spaghetti — try a side of Parmesan Green Beans
• Use the Super Quick Chunky Tomato Sauce in these dishes:
– Mexican Lasagna
– Turkey and Beef Meatballs With Whole-Wheat Spaghetti
– Pita Pizzas
Make Your Own Snack Mix
Making your own snack mix can be healthier and less expensive than buying it1 C toasted oat cereal
¼ C unsalted dry roasted peanuts
(or other unsalted nut)
¼ C raisins
¼ C dried cranberries
1. Combine all ingredients, and toss well.
2. Serve immediately, or store for later snacking.
Fruit Skewers with Yogurt Dip
Tangy fruit and sweet yogurt make a perfect taste combination1 C strawberries, rinsed, stems removed, and cut in half
1 C fresh pineapple, diced (or canned pineapple chunks in juice, drained)
½ C blackberries
1 tangerine or Clementine, peeled and cut into 8 segments
8 6-inch wooden skewers
For dip:
1 C strawberries, rinsed, stems removed, and cut in half
¼ C fat-free plain yogurt
1/8 tsp vanilla extract
Turkey Pinwheels
This fun-to-make snack will become a family favorite
4 slices whole-wheat bread
1 Tbsp light mayonnaise
1 Tbsp deli mustard
½ C cucumber, peeled and thinly sliced
¼ C jarred roasted red peppers
2 oz low-sodium deli turkey breast
4 slices whole-wheat bread
1 Tbsp light mayonnaise
1 Tbsp deli mustard
½ C cucumber, peeled and thinly sliced
¼ C jarred roasted red peppers
2 oz low-sodium deli turkey breast
Celery with Cream Cheese Mousse
This delicious and light snack will please the young . . . and young at heart
¼ C low-fat whipped cream cheese
¼ C fat-free plain yogurt
2 Tbsp scallions (green onions), rinsed and chopped
1 Tbsp lemon juice
½ tsp ground black pepper
6 celery sticks, rinsed, with ends cut off
1 Tbsp chopped walnuts
¼ C low-fat whipped cream cheese
¼ C fat-free plain yogurt
2 Tbsp scallions (green onions), rinsed and chopped
1 Tbsp lemon juice
½ tsp ground black pepper
6 celery sticks, rinsed, with ends cut off
1 Tbsp chopped walnuts
Tuesday, June 5, 2012
SouthwesternBeef Roll-ups
This tasty snack is simple to make and a good source of protein4 whole-wheat tortillas (6½ inch)
4 red leaf lettuce leaves, rinsed and dried
4 oz low-sodium deli roast beef
For spread:
1 Tbsp light mayonnaise
1 tsp lime juice (about ½ fresh lime)
½ tsp hot sauce
Grapesicles
Try this healthy snack on a hot summer day—frozen grapes will pop in your mouth!
48 green seedless grapes, rinsed
48 red seedless grapes, rinsed
16 6-inch wooden skewers
1. Thread six grapes, alternating grape colors, onto each wooden skewer.
2. Place skewers into the freezer for 30 minutes, or until frozen.
3. Serve immediately.
48 green seedless grapes, rinsed
48 red seedless grapes, rinsed
16 6-inch wooden skewers
1. Thread six grapes, alternating grape colors, onto each wooden skewer.
2. Place skewers into the freezer for 30 minutes, or until frozen.
3. Serve immediately.
Peanut Butter Hummus
Bring out the veggies or pita chips—try this irresistible combination of peanut butter and hummus . . . with a spicy kick!
For dip:
2 C low-sodium garbanzo beans (chick peas), rinsed
¼ C low-sodium chicken broth
¼ C lemon juice
2–3 Tbsp garlic, diced (about 4–6 garlic cloves, depending on taste)
¼ C creamy peanut butter (or substitute other nut or seed butter)
¼ tsp cayenne pepper (or substitute paprika for less spice)
1 Tbsp olive oil
For dip:
2 C low-sodium garbanzo beans (chick peas), rinsed
¼ C low-sodium chicken broth
¼ C lemon juice
2–3 Tbsp garlic, diced (about 4–6 garlic cloves, depending on taste)
¼ C creamy peanut butter (or substitute other nut or seed butter)
¼ tsp cayenne pepper (or substitute paprika for less spice)
1 Tbsp olive oil
Bruschetta
½ whole grain baguette (French bread), cut into 12 slices (or substitute 3 slices whole-wheat bread, each cut into 4 squares)
1 C fresh tomatoes, rinsed and diced
¼ C jarred roasted red peppers, diced (or substitute fresh roasted red peppers; see tip) (Leftover Friendly)
6 Kalamata olives, rinsed and sliced (or substitute any black olive)
½ Tbsp olive oil
2 Tbsp fresh basil, rinsed, dried, and chopped (or 2 tsp dried)
¼ tsp ground black pepper
Monday, June 4, 2012
Orange Couscous with Almonds, Raisins, and Mint
This flavorful side dish goes well with chicken, beef, or lamb
1¼ C low-sodium chicken broth
2 Tbsp raisins
1 C whole-wheat couscous
1 Tbsp fresh mint, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp unsalted sliced almonds, toasted
1 medium orange, rinsed, for
1 Tbsp zest (use a grater to take a thin layer of skin off the orange)
1¼ C low-sodium chicken broth
2 Tbsp raisins
1 C whole-wheat couscous
1 Tbsp fresh mint, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp unsalted sliced almonds, toasted
1 medium orange, rinsed, for
1 Tbsp zest (use a grater to take a thin layer of skin off the orange)
Dunkin’ Veggies and Dips
Dipping makes veggies fun—try these tasty dips for dinner, a snack, or a party!
Low-fat blue cheese dip:
¼ C reduced-fat blue cheese crumbles
¼ C fat-free sour cream
2 Tbsp light mayonnaise
Honey mustard dip:
¼ C honey
2 Tbsp brown mustard
2 Tbsp fat-free evaporated milk
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
Low-fat blue cheese dip:
¼ C reduced-fat blue cheese crumbles
¼ C fat-free sour cream
2 Tbsp light mayonnaise
Honey mustard dip:
¼ C honey
2 Tbsp brown mustard
2 Tbsp fat-free evaporated milk
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh chives, rinsed, dried, and chopped (or 1 tsp dried)
Broccoli and Cheese
6 C fresh broccoli, rinsed and cut into bite-sized florets (or substitute 6 C frozen broccoli, thawed and warmed, and skip step 1)
For sauce:
1 C fat-free evaporated milk
1 Tbsp cornstarch
½ C shredded cheddar cheese
¼ tsp Worcestershire sauce
¼ tsp hot sauce
1 slice whole-wheat bread, diced and toasted (for croutons)*
Zesty Tomato Soup
1 can (14½ oz) no-salt-added diced tomatoes
1 C jarred roasted red peppers, drained (or substitute fresh roasted red peppers; see tip)
1 C fat-free evaporated milk
1 tsp garlic powder
¼ tsp ground black pepper
2 Tbsp fresh basil, rinsed and chopped (or 2 tsp dried)
Sunday, June 3, 2012
Spinach and Corn Pancakes
Vegetables in a pancake? serve this fun side dish with most chicken, meat, or fish dishes
½ C whole-wheat flour
1 C fat-free (skim) milk
2 Tbsp vegetable oil
2 large eggs
1 C frozen chopped spinach, thawed and drained
1 C frozen whole corn kernels, thawed
¼ tsp ground black pepper
Nonstick cooking spray
½ C whole-wheat flour
1 C fat-free (skim) milk
2 Tbsp vegetable oil
2 large eggs
1 C frozen chopped spinach, thawed and drained
1 C frozen whole corn kernels, thawed
¼ tsp ground black pepper
Nonstick cooking spray
Watermelon and Tomato Salad
2 large tomatoes, rinsed and cut into 6 slices each
2 Tbsp white balsamic vinegar (or substitute apple cider vinegar)
1 Tbsp olive oil
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
4 C diced watermelon, with seeds removed (about half a small melon, rinsed)
¼ tsp salt
¼ tsp ground black pepper
Tangy Salsa
½ C jarred roasted red peppers, drained and diced (or substitute fresh roasted red peppers; see tip) (Leftover Friendly)
½ C no-salt-added diced tomatoes (or substitute 1 medium tomato, chopped)
1 small lime, peeled and cut into small chunks
¼ tsp ground black pepper
¼ tsp ground cumin
1 Tbsp fresh cilantro, rinsed and chopped (or substitute 1 tsp dried coriander)
1. Combine all ingredients, and toss well.
2. Best to allow 1–2 hours for flavors to settle before serving.
Oatmeal Pecan Waffles (or pancakes)
For waffles:
1 C whole-wheat flour
½ C quick-cooking oats
2 tsp baking powder
1 tsp sugar
¼ C unsalted pecans, chopped
2 large eggs, separated (for pancakes, see note)
1½ C fat-free (skim) milk
1 Tbsp vegetable oil
Roasted Red Pepper and Toasted Orzo
Pair this rich side dish with grilled chicken or fish
1 C dry whole-grain orzo (pasta)
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove)
1 C jarred roasted red peppers in natural juice, drained and diced (or substitute fresh roasted red
peppers; see tip) (Leftover Friendly)
2 C low-sodium chicken broth
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
½ C shredded part skim mozzarella cheese
1 C dry whole-grain orzo (pasta)
1 Tbsp olive oil
1 tsp garlic, minced (about 1 clove)
1 C jarred roasted red peppers in natural juice, drained and diced (or substitute fresh roasted red
peppers; see tip) (Leftover Friendly)
2 C low-sodium chicken broth
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
½ C shredded part skim mozzarella cheese
Saturday, June 2, 2012
Tuna and Avocado Cobb Salad
Not just a salad, but a delicious meal—try serving with crusty whole-grain bread.
For salad:
4 C red leaf lettuce, rinsed and
chopped (about 8 leaves)
1 C frozen whole kernel corn, roasted (on a pan in the oven or toaster oven at 400 ºF for 7–10 minutes)
1 C carrots, shredded
1 tomato, rinsed, halved and sliced
½ ripe avocado, peeled and sliced*
1 C frozen green peas, thawed
1 can (6 oz) canned white albacore tuna in water
For salad:
4 C red leaf lettuce, rinsed and
chopped (about 8 leaves)
1 C frozen whole kernel corn, roasted (on a pan in the oven or toaster oven at 400 ºF for 7–10 minutes)
1 C carrots, shredded
1 tomato, rinsed, halved and sliced
½ ripe avocado, peeled and sliced*
1 C frozen green peas, thawed
1 can (6 oz) canned white albacore tuna in water
Frequently Asked Questions (FAQs)
Planning Ahead
Question: How can I plan ahead for recipes that call for pre-cooked chicken or cooked mixed vegetables?
A few of the dishes in Keep the Beat™ Recipes: Deliciously Healthy Family Meals call for precooked ingredients. This is a great chance to use leftover ingredients or do some “batch” cooking. Here are two examples:
• The “Fried” Rice and Chicken recipe suggests using leftover chicken and sauce from the Hawaiian Huli Huli Chicken recipe. When cooking this dish, refrigerate or freeze immediately any leftover chicken and sauce or make extra specifically to reuse when you make “Fried” Rice and Chicken.
• The Garden Turkey Meatloaf recipe suggests a variety of cooked vegetables, such as mushrooms, zucchini, red peppers, or spinach. You can refrigerate or freeze extra vegetables from previous meals and toss them into the meatloaf, or you can cook vegetables just for this recipe.
Question: How can I plan ahead for recipes that call for pre-cooked chicken or cooked mixed vegetables?
A few of the dishes in Keep the Beat™ Recipes: Deliciously Healthy Family Meals call for precooked ingredients. This is a great chance to use leftover ingredients or do some “batch” cooking. Here are two examples:
• The “Fried” Rice and Chicken recipe suggests using leftover chicken and sauce from the Hawaiian Huli Huli Chicken recipe. When cooking this dish, refrigerate or freeze immediately any leftover chicken and sauce or make extra specifically to reuse when you make “Fried” Rice and Chicken.
• The Garden Turkey Meatloaf recipe suggests a variety of cooked vegetables, such as mushrooms, zucchini, red peppers, or spinach. You can refrigerate or freeze extra vegetables from previous meals and toss them into the meatloaf, or you can cook vegetables just for this recipe.
Quinoa-stuffed Tomatoes
4 medium (2½ inches) tomatoes, rinsed
1 Tbsp olive oil
2 Tbsp red onions, peeled and chopped
1 C cooked mixed vegetables—such as peppers, corn, carrots, or peas (Leftover Friendly)
1 C quinoa, rinsed*
1 C low-sodium chicken broth
½ ripe avocado, peeled and diced (see tip)
¼ tsp ground black pepper
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
Friday, June 1, 2012
Baked French Toast Fritters with Apples and Bananas
Add fruit to your meal with this heavenly, melt-in-your-mouth dish
For sandwiches:
8 slices whole-wheat bread
¼ C creamy peanut butter (or other nut butter)
1 apple, rinsed, peeled, cored, and sliced into 8 rings
2 bananas, peeled and cut into about 12 thin slices each
For batter:
3 Tbsp egg substitute (or substitute 1 egg white)
¼ tsp ground cinnamon
1 Tbsp brown sugar
¼ C fat-free evaporated milk
Nonstick cooking spray
For sandwiches:
8 slices whole-wheat bread
¼ C creamy peanut butter (or other nut butter)
1 apple, rinsed, peeled, cored, and sliced into 8 rings
2 bananas, peeled and cut into about 12 thin slices each
For batter:
3 Tbsp egg substitute (or substitute 1 egg white)
¼ tsp ground cinnamon
1 Tbsp brown sugar
¼ C fat-free evaporated milk
Nonstick cooking spray
Pita Pizzas
1 C Super Quick Chunky Tomato Sauce
1 C grilled boneless, skinless chicken breast, diced (about 2 small breasts)
1 C broccoli, rinsed, chopped, and cooked
2 Tbsp grated parmesan cheese
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
4 (6½-inch) whole-wheat pitas
1. Preheat oven or toaster oven to 450 ºF.
2. For each pizza, spread ¼ cup tomato sauce on a pita and top with ¼ cup chicken, ¼ cup broccoli, ½ tablespoon parmesan cheese, and ¼ tablespoon chopped basil.
3. Place pitas on a nonstick baking sheet and bake for about 5–8 minutes until golden brown and chicken is heated through. Serve immediately.
Red, White, and Green Grilled Cheese
1 tsp garlic, minced (about ½ clove)
1 small onion, minced (about ½ cup)
2 C frozen cut spinach, thawed and drained (or substitute 2 bags (10 oz each) fresh leaf spinach,
rinsed)
¼ tsp ground black pepper
8 slices whole-wheat bread
1 medium tomato, rinsed, cut into 4 slices
1 C shredded part-skim mozzarella cheese
Nonstick cooking spray
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