Heart Healthy Home Cookig Africa America Style With Every Heartbeat Is Life
Heart Healthy Home Cookig Africa America Style With Every Heartbeat Is Life NIH Publicatio No. 08-3792 Revised May 2008
Special thaks to Wahida Karmally, Dr.P.H., R.D., CDE, CLS, ad her colleagues at the Irvig Ceter for Research at Columbia Uiversity for testig the recipes with the Africa America commuity. Recipes were aalyzed usig the Nutritio Data System for Research, 2005.
Table of Cotets Itroductio Salads, Vegetables, ad Side Dishes Good-for-You Corbread... 4 Homestyle Biscuits... 5 Savory Potato Salad... 6 Cadied Yams... 7 Smothered Grees... 8 Limas ad Spiach... 9 Vegetable Stew...10 Classic Macaroi ad Cheese...11 Autum Salad... 12 Flavorful Gree Beas... 13 Caribbea Casserole...14 Spicy Okra...15 Mai Dishes Crispy Ove-Fried Chicke... 18 Mouth-Waterig Ove-Fried Fish... 19 Figer-Lickig Curried Chicke... 20 Poached Salmo... 21 Jamaica Jerk Chicke... 22 Baked Pork Chops... 23 Jumpi Jambalaya... 24 Scrumptious Meat Loaf... 25 Spicy Souther Barbecued Chicke... 26
Desserts 1-2-3 Peach Cobbler... 28 Mock-Souther Sweet Potato Pie... 29 Souther Baaa Puddig... 30 Summer Breeze Smoothie...31 Tagy Fruit Salad... 32 Recipe Substitutios for Heart Healthy Cookig... 34 Is It Doe Yet? Temperature Rules for Safe Cookig... 36
Itroductio Good food is oe of life s great joys. Ad good meals are a shared pleasure at the heart of Africa America family life ad special celebratios. This recipe book brigs together may Africa America favorite recipes, prepared i a heart healthy way, lower i saturated fat, cholesterol, ad sodium! It shows how to prepare dishes i ways that help protect you ad your family from heart disease ad stroke. This is importat because heart disease ad stroke are the first ad the third leadig cause of death for Africa Americas. By makig small chages i the way you ad your family eat, you ca help reduce your risk for heart disease ad stroke. This updated recipe book icludes ew recipes, alog with some of your old favorites. New iformatio o heart healthy food substitutios ad food safety is also icluded. So, make a start today. Give those old favorites a ew, tasty, heart healthy makeover. Ad help keep the heart of your family strog!
Salads, Vegetables, ad Side Dishes Good-for-You Corbread Homestyle Biscuits Savory Potato Salad Cadied Yams Smothered Grees Limas ad Spiach
Vegetable Stew Classic Macaroi ad Cheese Autum Salad Flavorful Gree Beas Caribbea Casserole Spicy Okra
Good-for-You Corbread This is ot oly good for you, but good i you makig it a healthy comfort food. 1 cup cormeal 1 cup flour ¼ cup sugar 1 teaspoo bakig powder 1 cup low-fat (1%) buttermilk 1 egg, whole ¼ cup margarie, regular, tub 1 teaspoo vegetable oil (to grease bakig pa) 1. Preheat ove to 350 o F. 2. Mix together cormeal, flour, sugar, ad bakig powder. 3. I aother bowl, combie buttermilk ad egg. Beat lightly. 4. Slowly add buttermilk ad egg mixture to dry igrediets. 5. Add margarie ad mix by had or with mixer for 1 miute. 6. Bake for 20 25 miutes i a 8 x 8-ich, greased bakig dish. Cool. Cut ito 10 squares. Yield: 10 servigs Servig size: 1 square Calories 178 Total Fat 6 g Saturated Fat 1 g Cholesterol 22 mg Sodium 94 mg Total Fiber 1 g Protei 4 g Carbohydrates 27 g Potassium 132 mg 4 Heart Healthy Home Cookig
Homestyle Biscuits Update your homestyle biscuits with this easy, low-fat recipe. 2 cups all purpose flour 2 teaspoos bakig powder ¼ teaspoo bakig soda ¼ teaspoo salt 2 tablespoos sugar ⅔ cup low-fat (1%) buttermilk 3 tablespoos + 1 teaspoo vegetable oil 1. Preheat ove to 450 o F. 2. I medium bowl, combie flour, bakig powder, bakig soda, salt, ad sugar. 3. I small bowl, stir together buttermilk ad oil. Pour over flour mixture ad stir util well mixed. 4. O lightly floured surface, kead dough getly for 10 12 strokes. Roll or pat dough to ¾-ich thickess. Cut with a 2-ich roud biscuit or cookie cutter, dippig cookie cutter i flour betwee cuts. Trasfer biscuits to a ugreased bakig sheet. 5. Bake for 12 miutes or util golde brow. Serve warm. Yield: 15 servigs Servig size: 1 biscuit Calories 99 Total Fat 3 g Saturated Fat 0 g Cholesterol 0 mg Sodium 72 mg Total Fiber 1 g Protei 2 g Carbohydrates 15 g Potassium 102 mg Heart Healthy Home Cookig 5
Savory Potato Salad Here s a potato salad that s both traditioal ad ew with great taste ad a low-fat twist. 6 medium potatoes (about 2 pouds) 2 stalks celery, fiely chopped 2 scallios, fiely chopped ¼ cup red bell pepper, coarsely chopped ¼ cup gree bell pepper, coarsely chopped 1 tablespoo oio, fiely chopped 1 egg, hard boiled, chopped 6 tablespoos mayoaise, light 1 teaspoo mustard ½ teaspoo salt ¼ teaspoo black pepper ¼ teaspoo dill weed, dried 1. Wash potatoes, cut i half, ad place i saucepa of cold water. 2. Cook covered over medium heat for 25 30 miutes or util teder. 3. Drai ad dice potatoes whe cool. 4. Add vegetables ad egg to potatoes ad toss. 5. Bled together mayoaise, mustard, salt, pepper, ad dill weed. 6. Pour dressig over potato mixture ad stir getly to coat evely. 7. Chill for at least 1 hour before servig. Yield: 10 servigs Servig size: ½ cup Calories 98 Total Fat 2 g Saturated Fat 0 g Cholesterol 21 mg Sodium 212 mg Total Fiber 2 g Protei 2 g Carbohydrates 18 g Potassium 291 mg 6 Heart Healthy Home Cookig
Cadied Yams A bit of margarie ad some orage juice make this dish sweet. 3 medium yams (1½ cups) ¼ cup brow sugar, packed 1 teaspoo flour, sifted ¼ teaspoo salt ¼ teaspoo groud ciamo ¼ teaspoo groud utmeg ¼ teaspoo orage peel 1 teaspoo soft tub margarie ½ cup orage juice 1. Preheat ove to 350 F. 2. Cut yams i half ad boil util teder, but firm (about 20 miutes). Whe cool eough to hadle, peel ad slice ito ¼-ich thickess. 3. Combie sugar, flour, salt, ciamo, utmeg, ad grated orage peel. 4. Place half of sliced yams i medium-sized casserole dish. Sprikle with spiced sugar mixture. 5. Dot with half the amout of margarie. 6. Add secod layer of yams, usig the rest of the igrediets i the order above. Add orage juice. 7. Bake ucovered for 20 miutes. Yield: 6 servigs Servig size: ¼ cup Calories 110 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 115 mg Total Fiber 2 g Protei 1 g Carbohydrates 25 g Potassium 344 mg Heart Healthy Home Cookig 7
Smothered Grees These healthy grees get their rich flavor from smoked turkey, istead of fatback. 3 cups water ¼ poud smoked turkey breast, skiless 1 tablespoo fresh hot pepper, chopped ¼ teaspoo cayee pepper ¼ teaspoo cloves, groud 2 cloves garlic, crushed ½ teaspoo thyme 1 scallio, chopped 1 teaspoo giger, groud ¼ cup oio, chopped 2 pouds grees (mustard, turip, collard, kale, or mixture) 1. Place all igrediets except grees ito large saucepa ad brig to boil. 2. Prepare grees by washig thoroughly ad removig stems. 3. Tear or slice leaves ito bite-size pieces. 4. Add grees to turkey stock. Cook for 20 30 miutes util teder. Yield: 5 servigs Servig size: 1 cup Calories 80 Total Fat 2 g Saturated Fat 0 g Cholesterol 16 mg Sodium 378 mg Total Fiber 4 g Protei 9 g Carbohydrates 9 g Potassium 472 mg 8 Heart Healthy Home Cookig
Limas ad Spiach Your family will love vegetables cooked this way. 2 cups froze lima beas 1 tablespoo vegetable oil 1 cup feel, cut i 4-ich strips ½ cup oio, chopped ¼ cup low-sodium chicke broth 4 cups leaf spiach, washed thoroughly 1 tablespoo distilled viegar ⅛ teaspoo black pepper 1 tablespoo raw chives 1. Steam or boil lima beas i usalted water for about 10 miutes. Drai. 2. I skillet, saute oios ad feel i oil. 3. Add beas ad broth to oios ad cover. Cook for 2 miutes. 4. Stir i spiach. Cover ad cook util spiach has wilted, about 2 miutes. 5. Stir i viegar ad pepper. Cover ad let stad for 30 secods. 6. Sprikle with chives ad serve. Yield: 7 servigs Servig size: ½ cup Calories 93 Total Fat 2 g Saturated Fat 0 g Cholesterol 0 mg Sodium 84 mg Total Fiber 6 g Protei 5 g Carbohydrates 15 g Potassium 452 mg Heart Healthy Home Cookig 9
Vegetable Stew Here s a great ew way to use summer vegetables. 3 cups water 1 cube vegetable bouillo, low sodium 2 cups white potatoes, cut i 2-ich strips 2 cups carrots, sliced 4 cups summer squash, cut i 1-ich squares 1 cup summer squash, cut i 4 chuks 1 15-ouce ca sweet cor, rised ad draied (or 2 ears fresh cor, 1½ cups) 1 teaspoo thyme 2 cloves garlic, miced 1 stalk scallio, chopped ½ small hot pepper, chopped 1 cup oio, coarsely chopped 1 cup tomatoes, diced Note: You ca add other favorite vegetables, such as broccoli ad cauliflower. 1. Put water ad bouillo i large pot ad brig to a boil. 2. Add potatoes ad carrots ad simmer for 5 miutes. 3. Add remaiig igrediets, except for tomatoes, ad cotiue cookig for 15 miutes over medium heat. 4. Remove 4 chuks of squash ad puree i bleder. 5. Retur pureed mixture to pot ad let cook for 10 miutes more. 6. Add tomatoes ad cook for aother 5 miutes. 7. Remove from heat ad let sit for 10 miutes to allow stew to thicke. Yield: 8 servigs Servig size: 1¼ cup Calories 119 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 196 mg Total Fiber 4 g Protei 4 g Carbohydrates 27 g Potassium 524 mg 10 Heart Healthy Home Cookig
Classic Macaroi ad Cheese This recipe proves you do t have to give up your favorite dishes to eat heart healthy meals. Here s a lower-fat versio of a true classic. 1. 2 cups macaroi 2 cups oios, chopped 2 cups evaporated fat-free milk 1 medium egg, beate ¼ teaspoo black pepper 1¼ cups low-fat cheddar cheese, fiely shredded ostick cookig spray, as eeded Cook macaroi accordig to directios but do ot add salt to the cookig water. Drai ad set aside. 2. Spray casserole dish with ostick cookig spray. 3. Preheat ove to 350 o F. 4. Lightly spray saucepa with ostick cookig spray. Add oios to saucepa ad saute for about 3 miutes. 5. I aother bowl, combie macaroi, oios, ad the rest of the igrediets ad mix thoroughly. 6. Trasfer mixture ito casserole dish. 7. Bake for 25 miutes or util bubbly. Let stad for 10 miutes before servig. Yield: 8 servigs Servig size: ½ cup Calories 200 Total Fat 4 g Saturated Fat 2 g Cholesterol 34 mg Sodium 120 mg Total Fiber 1 g Protei 11 g Carbohydrates 29 g Potassium 119 mg Heart Healthy Home Cookig 11
Autum Salad This fresh ad tasty salad will delight all. 1 medium Gray Smith apple, sliced thily (with ski) 2 tablespoos lemo juice 1 bag (about 5 cups) mixed lettuce grees (or your favorite lettuce) ½ cup dried craberries ¼ cup waluts, chopped ¼ cup usalted suflower seeds ⅓ cup low-fat raspberry viaigrette dressig 1. Sprikle lemo juice o the apple slices. 2. Mix the lettuce, craberries, apple, waluts, ad suflower seeds i a bowl. 3. Toss with ⅓ cup of raspberry viaigrette dressig, to lightly cover the salad. Yield: 6 servigs Servig size: 1 cup Calories 138 Total Fat 7 g Saturated Fat 1 g Cholesterol 0 mg Sodium 41 mg Total Fiber 3 g Protei 3 g Carbohydrates 19 g Potassium 230 mg 12 Heart Healthy Home Cookig
Flavorful Gree Beas The seasoigs are perfect compaios to the gree beas. 2 pouds fresh gree beas ½ cup water ⅓ cup oios, chopped 4 cloves garlic, chopped ostick cookig spray ½ teaspoo black pepper ½ teaspoo dried basil ½ teaspoo oregao 1. Rise gree beas ad sap off tips. 2. Place gree beas i a large pot ad add ½ cup of cold water. 3. Cook gree beas o stovetop over medium heat for 10 miutes. 4. I a separate pa, saute chopped oios ad garlic, usig the cookig spray, for 5 miutes or util they are teder ad very lightly browed. 5. Add oios, garlic, ad black pepper to gree beas. Spray the cookig spray over mixture, ad cook o medium heat for aother 20 miutes or util gree beas are teder, but ot soft. Stir occasioally. 6. Sprikle dried basil ad oregao over gree beas. Mix ad serve. Yield: 7 servigs Servig size: 1 cup Calories 40 Total Fat 0 g Saturated Fat 0 g Cholesterol 0 mg Sodium 12 mg Total Fiber 4 g Protei 2 g Carbohydrates 9 g Potassium 179 mg Heart Healthy Home Cookig 13
Caribbea Casserole This tropical-ispired dish is getly spiced for a rich flavor. 1 medium oio, chopped ½ gree pepper, diced 1 tablespoo caola oil 1 14½-ouce ca stewed tomatoes 1 16-ouce ca black beas (or beas of your choice) 1 teaspoo oregao leaves ½ teaspoo garlic powder 1½ cups istat brow rice, ucooked 1. Saute oio ad gree pepper i caola oil, i a large pa, util teder. Do ot brow. 2. Add tomatoes, beas (iclude liquid from both), oregao, ad garlic powder. Brig to a boil. Stir i rice ad cover. Reduce heat to simmer for 5 miutes. Remove from heat ad let stad for 5 miutes. Yield: 10 servigs Servig size: 1 cup Calories 185 Total Fat 1 g Saturated Fat 0 g Cholesterol 0 mg Sodium 297 mg Total Fiber 7 g Protei 7 g Carbohydrates 37 g Potassium 292 mg 14 Heart Healthy Home Cookig
Spicy Okra You will love this zesty okra dish. 2 10-ouce packages froze, cut okra 1 tablespoo vegetable oil 1 medium oio, coarsely chopped 1 14½-ouce ca of diced tomatoes 1 fresh jalapeño pepper (or habaero chile), pierced 3 times with a fork ½ teaspoo salt ¼ teaspoo black pepper 1. Rise okra i a colader uder hot water. 2. Heat oil i a 10-ich heavy skillet over moderately high heat. Saute oio for about 3 miutes. Add tomatoes (icludig juice) ad chile, ad boil. Stir the mixture for 8 miutes. Add okra ad cook, getly stirrig, util okra is teder, about 5 miutes. 3. Stir i salt ad pepper ad discard the chile. Yield: 10 servigs Servig size: ½ cup Calories 99 Total Fat 4 g Saturated Fat 1 g Cholesterol 0 mg Sodium 133 mg Total Fiber 5 g Protei 4 g Carbohydrates 15 g Potassium 563 mg Heart Healthy Home Cookig 15
Mai Dishes Crispy Ove-Fried Chicke Mouth-Waterig Ove-Fried Fish Figer-Lickig Curried Chicke Poached Salmo Jamaica Jerk Chicke
Baked Pork Chops Jumpi Jambalaya Scrumptious Meat Loaf Spicy Souther Barbecued Chicke
Crispy Ove-Fried Chicke Kids will love this chicke ad it s good for the heart. ½ cup fat-free milk or buttermilk 1 teaspoo poultry seasoig 1 cup corflakes, crumbled 1½ tablespoos oio powder 1½ tablespoos garlic powder 2 teaspoos black pepper 2 teaspoos dried hot pepper, crushed 1 teaspoo giger, groud 8 pieces chicke, skiless (4 breasts, 4 drumsticks) a few shakes paprika 1 teaspoo vegetable oil 1. Preheat ove to 350 o F. 2. Add ½ teaspoo of poultry seasoig to milk. 3. Combie all other spices with corflake crumbs, ad place i plastic bag. 4. Wash chicke ad pat dry. Dip chicke ito milk ad shake to remove excess. Quickly shake i bag with seasoigs ad crumbs, ad remove the chicke from the bag. 5. Refrigerate chicke for 1 hour. 6. Remove chicke from refrigerator ad sprikle lightly with paprika for color. 7. Space chicke evely o greased bakig pa. Yield: 10 servigs Servig size: ½ breast or 2 small drumsticks Calories 117 Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protei Carbohydrates Potassium 3 g 1 g 49 mg 67 mg 1 g 17 g 6 g 1 mg 8. Cover with alumium foil ad bake for 40 miutes. Remove foil ad cotiue bakig for aother 30 40 miutes or util meat ca easily be pulled away from the boe with fork. Drumsticks may require less bakig time tha breasts. Crumbs will form crispy ski. Note: Do ot tur chicke durig bakig. 18 Heart Healthy Home Cookig
Mouth-Waterig Ove-Fried Fish This heart healthy dish ca be made with may kids of fish to be ejoyed over ad over. 2 pouds fish fillets 1 tablespoo lemo juice, fresh ¼ cup fat-free or 1% buttermilk 2 drops hot sauce 1 teaspoo fresh garlic, miced ¼ teaspoo white pepper, groud ¼ teaspoo salt ¼ teaspoo oio powder ½ cup corflakes, crumbled, or regular bread crumbs 1 tablespoo vegetable oil 1 fresh lemo, cut i wedges 1. Preheat ove to 475 F. 2. Clea ad rise fish. Wipe fillets with lemo juice ad pat dry. 3. Combie milk, hot sauce, ad garlic. 4. Combie pepper, salt, ad oio powder with crumbs ad place o plate. 5. Let fillets sit briefly i milk. Remove ad coat fillets o both sides with seasoed crumbs. Let stad briefly util coatig sticks to each side of fish. 6. Arrage o lightly oiled shallow bakig dish. 7. Bake for 20 miutes o middle rack without turig. 8. Cut ito 6 pieces. Serve with fresh lemo. Yield: 6 servigs Servig size: 1 cut piece Calories 183 Total Fat 2 g Saturated Fat 0 g Cholesterol 80 mg Sodium 325 mg Total Fiber 1 g Protei 30 g Carbohydrates 10 g Potassium 453 mg Heart Healthy Home Cookig 19
Figer-Lickig Curried Chicke The ame tells all giger ad curry powder make it irresistible. 1½ teaspoos curry powder 1 teaspoo thyme, crushed 1 stalk scallio, chopped 1 tablespoo hot pepper, chopped 1 teaspoo black pepper, groud 8 cloves garlic, crushed 1 tablespoo giger, grated ¾ teaspoo salt 8 pieces chicke, skiless (4 breasts, 4 drumsticks) 1 tablespoo olive oil 1 cup water 1 medium white potato, diced 1 large oio, chopped 1. Wash chicke ad pat dry. 2. Mix together curry powder, thyme, scallio, hot pepper, cayee pepper, black pepper, garlic, giger, ad salt. 3. Sprikle seasoig mixture o chicke. 4. Mariate for at least 2 hours i refrigerator. 5. Heat oil i skillet over medium heat. Add chicke ad saute. 6. Add water ad allow chicke to cook over medium heat for 30 miutes. 7. Add diced potatoes ad cook for a additioal 30 miutes. 8. Add oios ad cook for 15 miutes more or util meat is teder. Yield: 10 servigs Servig size: ½ breast or 2 small drumsticks Calories 134 Total Fat 4 g Saturated Fat 1 g Cholesterol 49 mg Sodium 279 mg Total Fiber 1 g Protei 17 g Carbohydrates 7 g Potassium 302 mg 20 Heart Healthy Home Cookig
Poached Salmo The tomato relish adds just the right amout of flavor. Spicy Tomato Relish 2 medium tomatoes, chopped 2 tablespoos yellow oio, fiely chopped 2 tablespoos fresh parsley, fiely chopped 1 teaspoo red pepper flakes, or to taste ¼ cup red wie viegar 2 tablespoos olive oil black pepper, to taste Salmo 4 5-ouce salmo steaks 3 cups water 4 black peppercors 1 lemo, thickly sliced 3 parsley sprigs 1 small oio, thickly sliced 2 bay leaves 1. For relish, combie all the igrediets i a bowl ad set aside. 2. Usig a pa large eough to hold salmo steaks, brig water to a boil ad add peppercors, lemo slices, parsley, oio, ad bay leaf. 3. Lower heat to a getle simmer, cover, ad let flavors ifuse for 5 miutes. Add salmo steaks ad make sure they are covered with water. Add additioal water if eeded. 4. Cook, ucovered, for 10 to 12 miutes or util fish is just teder. It will flake easily whe tested with a fork. Never let water boil or fish will toughe. 5. Divide the relish o four plates. Yield: 4 servigs Servig size: 1 salmo steak ad ¼ cup relish Calories 246 Total Fat 10 g Saturated Fat 3 g Cholesterol 93 mg Sodium 94 mg Total Fiber 2 g Protei 31 g Carbohydrates 7 g Potassium 945 mg Heart Healthy Home Cookig 21
Jamaica Jerk Chicke The spices ad peppers i this dish will trasport you to a whole ew taste. ½ teaspoo ciamo, groud 1½ teaspoos allspice, groud 1½ teaspoos black pepper, groud 1 tablespoo hot pepper, chopped 1 teaspoo hot pepper, crushed, dried 2 teaspoos oregao, crushed 2 teaspoos thyme, crushed ½ teaspoo salt 6 cloves garlic, fiely chopped 1 cup oio, pureed or fiely chopped ¼ cup viegar 3 tablespoos brow sugar 8 pieces chicke, skiless (4 breasts, 4 drumsticks) 1. Preheat ove to 350 o F. Wash chicke ad pat dry. 2. Combie all igrediets except chicke i large bowl. Rub seasoigs over chicke ad mariate i refrigerator for 6 hours or loger. 3. Space chicke evely o ostick or lightly greased bakig pa. 4. Cover with alumium foil ad bake for 40 miutes. Remove foil ad cotiue bakig for a additioal 30 40 miutes or util the meat ca easily be pulled away from the boe with a fork. Yield: 10 servigs Servig size: ½ breast or 2 small drumsticks Calories 113 Total Fat 3 g Saturated Fat 1 g Cholesterol 49 mg Sodium 161 mg Total Fiber 1 g Protei 16 g Carbohydrates 6 g Potassium 192 mg 22 Heart Healthy Home Cookig
Baked Pork Chops You ca really sik your chops ito these they re made moist ad spicy with egg whites, evaporated milk, ad a lively bled of herbs. 6 lea ceter-cut pork chops, ½-ich thick 1 egg white 1 cup fat-free evaporated milk ¾ cup corflake crumbs ¼ cup fie, dry bread crumbs 4 teaspoos paprika 2 teaspoos oregao ¾ teaspoo chili powder 2 teaspoos garlic powder 2 teaspoos black pepper ⅛ teaspoo cayee pepper ⅛ teaspoo dry mustard 2 teaspoos salt ostick cookig spray, as eeded 1. Preheat ove to 375 F. 2. Trim fat from pork chops. 3. Beat egg white with fat-free evaporated milk. Place pork chops i milk mixture ad let stad for 5 miutes, turig oce. 4. Meawhile, mix corflake crumbs, bread crumbs, spices, ad salt i small bowl. 5. Use ostick cookig spray o 13 x 9-ich bakig pa. 6. Remove pork chops from milk mixture ad coat thoroughly with crumb mixture. 7. Place pork chops i pa ad bake for 20 miutes. Tur pork chops ad bake for a additioal 15 miutes or util o pik remais. Note: Try the recipe with skiless, boeless chicke or turkey parts or fish bake for just 20 miutes. Yield: 6 servigs Servig size: 1 pork chop Calories 216 Total Fat 10 g Saturated Fat 8 g Cholesterol 62 mg Sodium 346 mg Total Fiber 1 g Protei 25 g Carbohydrates 10 g Potassium 414 mg Heart Healthy Home Cookig 23
Jumpi Jambalaya Here is a jambalaya that your family ca ejoy. It has lots of flavor, veggies, ad tasty low-fat meats! Gree salad is a ice side dish. 14 ouces low-fat turkey kielbasa 1 poud boeless, skiless chicke breast ostick cookig spray 1 medium celery stalk, chopped 2 small oios, chopped 4 cloves garlic, chopped 1 small buch gree oios, chopped 1 medium gree bell pepper, chopped 1 14½-ouce ca of diced tomatoes, o salt added 1½ cups ucooked brow rice 4 cups water 2 cubes, low-sodium chicke bouillo 1 bay leaf 1½ teaspoos cayee pepper 3 tablespoos parsley, fiely chopped 1. Wash chicke ad pat dry. Cut the chicke breast ad kielbasa ito 1-ich chuks. 2. Spray a medium-sized pa with ostick cookig spray. Brow the sausage ad chicke over medium heat ad remove from the pa. 3. Add ext 6 igrediets to the same pot ad cook over medium heat for 10 miutes. 4. Put the cooked meat back i the pot; Yield: Servig size: 9 servigs 1 cup add the rice, water, chicke bouillo cubes, bay leaf, ad cayee pepper. Calories 250 Brig to a boil. Cover, reduce heat, Total Fat 4 g Saturated Fat 1 g ad let simmer for about 50 miutes* Cholesterol 53 mg or util the water is evaporated. Sodium Total Fiber Protei Carbohydrates Potassium 531 mg 5 g 22 g 31 g 427 mg 5. Stir i parsley ad serve warm. *Istat brow rice will take less time. 24 Heart Healthy Home Cookig
Scrumptious Meat Loaf Got the meat loaf blahs? This recipe trasforms the ordiary ito the extraordiary. 1 poud extra lea groud beef ½ cup tomato paste 4 cups oio, chopped 4 cups gree pepper 4 cups red pepper 1 cup fresh tomatoes, blached, chopped 2 teaspoos mustard, low sodium 4 teaspoos groud black pepper 2 teaspoos hot pepper, chopped 2 cloves garlic, chopped 2 scallios, chopped 2 teaspoos groud giger 8 teaspoos groud utmeg 1 teaspoo orage rid, grated 2 teaspoos thyme, crushed 4 cups bread crumbs, fiely grated 1. Preheat ove to 350 F. 2. Mix all igrediets together. 3. Place i 1-poud loaf pa (preferably with drip rack) ad bake, covered, for 50 miutes. 4. Ucover pa ad cotiue bakig for 12 miutes. Yield: 6 servigs Servig size: 1¼-ich thick slice Calories 193 Total Fat 9 g Saturated Fat 3 g Cholesterol 45 mg Sodium 91 mg Total Fiber 2 g Protei 17 g Carbohydrates 11 g Potassium 513 mg Heart Healthy Home Cookig 25
Spicy Souther Barbecued Chicke Let yourself fall uder the spell of this Souther-style, sweet barbecue sauce. 5 tablespoos tomato paste 1 teaspoo ketchup 2 teaspoos hoey 1 teaspoo molasses 1 teaspoo Worcestershire sauce 4 teaspoos white viegar ¾ teaspoo cayee pepper ⅛ teaspoo black pepper ¼ teaspoo oio powder 2 cloves garlic, miced ⅛ teaspoo giger, grated 1½ pouds chicke (breasts, drumsticks), skiless 1. Combie all igrediets except chicke i saucepa. 2. Simmer for 15 miutes. 3. Wash chicke ad pat dry. Place it o large platter ad brush with half the sauce mixture. 4. Cover with plastic wrap ad mariate i refrigerator for 1 hour. 5. Place chicke o bakig sheet lied with alumium foil ad broil for 10 miutes o each side to seal i juices. 6. Remove from broiler ad add remaiig sauce to chicke. Cover with alumium foil ad bake at 350 o F for 30 miutes. Yield: 6 servigs Servig size: ½ breast or 2 small drumsticks Calories 176 Total Fat 4 g Saturated Fat 0 g Cholesterol 81 mg Sodium 199 mg Total Fiber 1 g Protei 27 g Carbohydrates 7 g Potassium 392 mg 26 Heart Healthy Home Cookig
Desserts 1-2-3 Peach Cobbler Mock-Souther Sweet Potato Pie Souther Baaa Puddig Summer Breeze Smoothie Tagy Fruit Salad
1-2-3 Peach Cobbler What could be better tha peach cobbler straight from the ove? Try this healthier versio of the classic favorite. ½ teaspoo groud ciamo 1 tablespoo vailla extract 2 tablespoos corstarch 1 cup peach ectar ¼ cup pieapple juice or peach juice (if desired, use juice reserved from caed peaches) 2 16-ouce cas of peaches, packed i juice, draied, (or 1¾ pouds, fresh, sliced) 1 tablespoo tub margarie 1 cup dry pacake mix ⅔ cup all-purpose flour ½ cup sugar ⅔ cup fat-free evaporated milk ½ teaspoo utmeg 1 tablespoo brow sugar ostick cookig spray, as eeded 1. Preheat ove to 400 o F. 2. Combie ciamo, vailla, corstarch, peach ectar, ad juice i saucepa over medium heat. Stir costatly util mixture thickes ad bubbles. 3. Add sliced peaches to mixture. 4. Reduce heat ad simmer for 5 10 miutes. 5. I aother saucepa, melt margarie ad set aside. 6. Lightly spray 8-ich-square glass dish with cookig spray. Pour hot peach mixture ito dish. Yield: 8 servigs Servig size: 1 square Calories 271 Total Fat 4 g Saturated Fat 0 g Cholesterol 0 mg Sodium 263 mg Total Fiber 2 g Protei 4 g Carbohydrates 54 g Potassium 284 mg 7. I aother bowl, combie pacake mix, flour, sugar, ad melted margarie. Stir i milk. Quickly spoo this mixture over peach mixture. 8. Combie utmeg ad brow sugar. Sprikle mixture o top of batter. 9. Bake for 15 20 miutes or util golde brow. 10. Cool ad cut ito eight squares. 28 Heart Healthy Home Cookig
Mock-Souther Sweet Potato Pie There s othig fake about the flavor i this heart healthy treat. Crust 1¼ cups flour ¼ teaspoo sugar ⅓ cup fat-free milk 2 tablespoos vegetable oil 1. Preheat ove to 350 o F. To prepare crust: 2. Combie flour ad sugar i bowl. 3. Add milk ad oil to flour mixture. Fillig 4. Stir with fork util well mixed. Form pastry ito smooth ball with your hads. ¼ cup white sugar ¼ cup brow sugar ½ teaspoo salt ¼ teaspoo utmeg 3 large eggs, beate ¼ cup fat-free evaporated milk 1 teaspoo vailla extract 3 cups sweet potatoes (cooked ad mashed) 5. Roll ball betwee two 12-ich squares of wax paper, usig short, brisk strokes, util pastry reaches edges of paper. 6. Peel off top paper ad ivert crust ito pie plate. To prepare fillig: 7. Combie sugars, salt, utmeg, ad eggs. 8. Add milk ad vailla. Stir. 9. Add sweet potatoes ad mix well. Puttig it together: 10. Pour mixture ito pie shell. 11. Bake for 60 miutes or util crust is golde brow. Cool ad cut ito 16 slices. Yield: 16 servigs Servig size: 1 slice Calories 147 Total Fat 3 g Saturated Fat 1 g Cholesterol 40 mg Sodium 98 mg Total Fiber 2 g Protei 4 g Carbohydrates 27 g Potassium 293 mg Heart Healthy Home Cookig 29
Souther Baaa Puddig This traditioal dessert with a healthy twist will please your etire family. 3¾ cups cold, fat-free milk 2 small packages (4 servig size) of fat-free, sugar-free istat vailla puddig ad pie-fillig mix 32 reduced-fat vailla wafers 2 medium baaas, sliced 2 cups fat-free, froze whipped toppig, thawed 1. Mix 3½ cups of the milk with the puddig mixes. Beat the puddig mixture with a wire whisk for 2 miutes util it is well bleded. Let stad for 5 miutes. 2. Fold 1 cup of the whipped toppig ito the puddig mix. 3. Arrage a layer of wafers o the bottom ad sides of a 2-quart servig bowl. Drizzle 2 tablespoos of the remaiig milk over the wafers. Add a layer of baaa slices ad top with oe-third of the puddig. 4. Repeat layers, drizzlig wafer layer with remaiig milk ad edig with puddig. Spread the remaiig whipped toppig over the puddig. 5. Refrigerate for at least 3 hours before servig. Yield: 10 servigs Servig size: ¾ cup Calories 143 Total Fat 2 g Saturated Fat 1 g Cholesterol 2 mg Sodium 329 mg Total Fiber 1 g Protei 4 g Carbohydrates 29 g Potassium 237 mg 30 Heart Healthy Home Cookig
Summer Breeze Smoothie Here s a perfect low-fat thirst quecher. 1 cup yogurt, plai, ofat 6 medium strawberries 1 cup pieapple, crushed, caed i juice 1 medium baaa 1 teaspoo vailla extract 4 ice cubes 1. Place all igrediets i bleder ad puree util smooth. 2. Serve i frosted glass. Yield: 3 servigs Servig size: 1 cup Calories 121 Total Fat 0 g Saturated Fat 0 g Cholesterol 1 mg Sodium 64 mg Total Fiber 2 g Protei 6 g Carbohydrates 24 g Potassium 483 mg Heart Healthy Home Cookig 31
Tagy Fruit Salad What a great way to ejoy fruit! 2 tablespoos istat sugar-free vailla puddig mix* 1 cup light vailla yogurt 1 15-ouce ca pieapple chuks, i juice, draied 1 11-ouce ca madari orages, i juice, draied 1 cup grapes 2 medium baaas, sliced 1. Combie puddig mix ad yogurt. Mix fruit i medium bowl. 2. Stir fruit ito yogurt mixture. 3. Refrigerate. Serve whe chilled. * The leftover puddig mix ca be bleded with milk (accordig to the box istructios) ad used as a toppig for berries. Yield: 6 servigs Servig size: ½ cup Calories 134 Total Fat 0 g Saturated Fat 0 g Cholesterol 1 mg Sodium 38 mg Total Fiber 3 g Protei 3 g Carbohydrates 33 g Potassium 417 mg 32 Heart Healthy Home Cookig
Recipe Substitutios for Heart Healthy Cookig Is It Doe Yet? Temperature Rules for Safe Cookig
Recipe Substitutios for Heart Healthy Cookig Use the suggestios below to lower saturated fat ad calories i your favorite recipes. Add herbs ad spices istead of salt to ehace flavor. Recipe calls for: Whole milk Substitute: Fat-free or low-fat (1%) milk Cream Sour cream Evaporated fat-free milk Mix equal amouts low-fat (1%) milk ad fat-free evaporated milk Fat-free or low-fat sour cream Mayoaise Fat-free or low-fat mayoaise 1 cup of butter 1 cup tub margarie ⅔ cup vegetable oil Oil (for bakig) Equal amouts of applesauce or prue puree Oil (for sauteig) Water Nostick cookig spray Low-sodium broth 1 whole egg ¼ cup egg substitute or 2 egg whites 1 egg to thicke 1 tablespoo flour Groud beef (all types) Extra lea groud beef or turkey (10% or less fat) Turkey (10% or less fat) 34 Heart Healthy Home Cookig
Recipe calls for: Sausage Salad dressig Cream soup Substitute: Turkey sausage (10% or less fat) Vegetaria sausage Fat-free or low-fat dressig Flavored viaigrette Flavored viaigrette (made with olive oil, water ad viegar, or lemo juice) Fat-free or low-fat caed cream soup Homemade broth after removig the fat Fat-free broth mixed with fat-free milk or fat-free evaporated milk Heart Healthy Home Cookig 35
Is It Doe Yet? Temperature Rules for Safe Cookig Make sure you cook ad keep foods at the correct temperature to esure food safety. Bacteria ca grow i foods betwee 40 F ad 140 F. To keep foods out of this dager zoe, keep cold foods cold ad hot foods hot. Use a clea thermometer ad measure the iteral temperature of cooked food to make sure meat, poultry, ad egg dishes are cooked to the temperatures listed below. Is it doe yet? You ca t tell by lookig. Use a food thermometer to be sure. USDA Recommeded Safe Miimum Iteral Temperatures Beef, Veal, Lamb Steaks & Roasts 145 F Fish 145 F Pork 160 F Beef, Veal, Lamb Groud 160 F Egg Dishes 160 F Turkey, Chicke & Duck Whole, Pieces & Groud 165 F www.isitdoeyet.gov 36 Heart Healthy Home Cookig
DISCRIMINATION PROHIBITED: Uder provisios of applicable public laws eacted by Cogress sice 1964, o perso i the Uited States shall, o the grouds of race, color, atioal origi, hadicap, or age, be excluded from participatio i, be deied the beefits of, or be subjected to discrimiatio uder ay program or activity (or, o the basis of sex, with respect to ay educatio program or activity) receivig Federal fiacial assistace. I additio, Executive Order 11141 prohibits discrimiatio o the basis of age by cotractors ad subcotractors i the performace of Federal cotracts, ad Executive Order 11246 states that o federally fuded cotractor may discrimiate agaist ay employee or applicat for employmet because of race, color, religio, sex, or atioal origi. Therefore, the Natioal Heart, Lug, ad Blood Istitute must be operated i compliace with these laws ad Executive Orders.
NIH Publicatio No. 08-3792 Revised May 2008