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A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.
1 lb top round beef
1 Tbsp paprika
1 1/2 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 cups finely chopped onion
2 cups beef broth
2 large garlic cloves, minced
2 large carrots, peeled, cut into very thin 2-1/2-inch strips
2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
Nonstick spray coating as needed
Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
Spray a large heavy skillet with nonstick spray coating. Preheat pan over high heat.
Add meat; cook, stirring for 5 minutes.
Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
Serve in large serving bowl, with crusty bread for dunking.
Yield: 6 servings (serving Size: 7 oz)
Each serving provides: Calories: 342, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 45 mg, Sodium: 101 mg
1/8 tsp black pepper
1/4 tsp salt
1/4 cup flour
4 chicken breasts, boned, skinless (5 ounces)
1 Tbsp olive oil
1/2 cup Marsala wine
1/2 cup chicken stock, skim fat from top
1/2 lemon fresh lemon juice
1/2 cup sliced mushrooms
1 Tbsp fresh parsley, chopped
Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.
To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
Return browned chicken breasts to skillet. Spoon sauce over the chicken.
Cover and cook for about 5-10 minutes or until chicken is done.
Serve sauce over chicken. Garnish with chopped parsley.
Yield: 4 servings (serving size: 1 chicken breast with 1/3 cup sauce)
Each serving provides: Calories: 277, Total fat: 8 g, Saturated fat: 2 g, Cholesterol: 77 mg, Sodium: 304 mg
Low-fat cottage cheese is the secret to the dressing in this delicious low fat and saturated fat, low cholesterol, low sodium mixture of vegetables and herbs.
3 lb (about 6 large) potatoes, boiled in jackets, peeled and cut into 1/2-inch cubes
1 cup chopped celery
1/2 cup sliced green onion
2 tbsp chopped parsley
1 cup low-fat cottage cheese
3/4 cup skim milk
3 tbsp lemon juice
2 tbsp cider vinegar
1/2 tsp celery seed
1/2 tsp dill weed
1/2 tsp dry mustard
1/2 tsp white pepper
In a large bowl, place potatoes, celery, green onion, and parsley.
Meanwhile, in a blender or food processor, blend cottage cheese, milk, lemon juice, vinegar, celery seed, dill weed, dry mustard, and white pepper until smooth. Chill for 1 hour.
Pour chilled cottage cheese mixture over vegetables; mix well. Chill at least 30 minutes before serving.
Yield: 10 servings (serving size: 1 cup)
Each serving provides: Calories: 151, Total fat: less than 1 g, Saturated fat: less than 1 g, Cholesterol: 2 mg, Sodium: 118 mg
3 baking potatoes (about 2 to 2 1/4 pounds total), scrubbed
Nonstick olive or vegetable oil spray
Salt to taste
Dried rosemary for sprinkling
Sesoning alternatives: dried thyme, dried Italian herbs
Preheat the oven to 350 degrees F.
Using a mandoline or hand-held slicer, very thinly slice the potatoes crosswise (about 1/8-inch thick).
Spray several sheet pans well with the nonstick olive oil spray, and arrange the potato slices in a single layer on top. Spray the top of the potatoes lghtly with the olive oil spray.
Bake them in the preheated oven for 15-20 minuters or until they are golden (they may brown at different rates, so just remove the ones that are done and put the rest back in the oven.)
Transfer the chips to a pan lined with paper towels, and sprinkle them while they are hot with salt (to taste) and rosemary, or one of the seasoning alternatives.
Makes about 180 chips, serving 8-10
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 cup chicken stock or broth, skim fat from top
Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock. Pour over the chicken.
Bake at 350F for 1 hour or until done. Baste occasionally.
Yield: 8 servings (serving size: One chicken part with sauce)
Each serving provides:
Calories: 176, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 66 mg, Sodium: 240 mg
1 1/2 tbsp vegetable oil
1 1/4 cups finely chopped celery with leaves
1 1/2 cups finely chopped onion
1 cup water
1/2 cup orange juice
2 tbsp lemon juice
dash hot sauce
1 cup long-grain white rice, uncooked
1/4 cup slivered almonds
Heat oil in medium saucepan. Add celery and onions and saute until tender, about 10 minutes.
Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed.
Stir in almonds. Serve immediately as a side dish for a fish entree.
Yield: 4 servings (serving size: 1/3 cup)
Each serving provides: Calories: 182, Total fat: 7 g, Saturated fat: less than 1 g, Cholesterol: 0 mg, Sodium: 21 mg
1/3 cup plain, low-fat yogurt
1 egg
3/4 cup herb seasoned stuffing mix
1/4 to 1/2 cup finely chopped onion
1/4 to 1/2 cup finely chopped parsley
1/2 tsp. salt
1/4 tsp. pepper
1 lb. of ground turkey
burger bun
cranberry-orange relish
For tender, delicious turkey burgers, beat together yogurt and egg. Add stuffing mix and let stand five minutes or until moistened.
Then stir in the onion, parsley, salt and pepper. Add this to the ground turkey and gently mix.
Form into six patties and grill.
Serve on a bun with a cranberry-orange relish.
For less fat, bake chicken in the oven instead of frying.
1/2 cup skim milk or buttermilk
1 tsp poultry seasoning
1 cup 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)
1 tsp vegetable oil (use to grease baking pan)
a few shakes paprika
Preheat oven to 350F.
Add 1/2 teaspoon of poultry seasoning to milk.
Combine all other spices with cornflake crumbs and place in a plastic bag.
Wash chicken and pat dry. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs. Refrigerate for 1 hour.
Remove from refrigerator and sprinkle lightly with paprika for color. Evenly space chicken on greased baking pan.
Cover with aluminum foil and bake 40 minutes.
Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulled away from the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will form a crispy 'skin'. (Do not turn chicken during baking.)
Makes 6 servings (serving size: 1/2 breast or 2 small drumsticks)
Per serving: Calories 256, Fat 5 g, Saturated fat 1 g, Cholesterol 82 mg, Sodium 286 mg
1 small head cabbage, sliced thinly
2 medium tomatoes, cut in cubes
1 cup sliced radishes
1/4 teaspoon salt
2 teaspoons olive oil
2 tablespoons rice vinegar (or lemon juice)
1/2 teaspoon black pepper
1/2 teaspoon red pepper
2 tablespoons fresh cilantro, chopped
In a large bowl, mix together the cabbage, tomatoes, and radishes.
In another bowl, mix together the rest of the ingredients and pour over the vegetables.
Yield: 8 servings (serving size: 1 cup)
Each serving provides: Calories: 41, Total fat: 1 g, Saturated fat: Less than 1 g, Cholesterol: 0 mg, Sodium: 88 mg, Calcium: 49 mg, Iron: 1 mg
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 cup dry white wine
1/2 cup reserved tomato juice, from canned tomatoes
1/4 cup lemon juice
1/4 cup orange juice
1 Tbsp fresh grated orange peel
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
1 lb fish fillets (sole, flounder, or sea perch)
Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish. Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10x6-inch baking dish; cover with sauce.
Bake, uncovered, at 375F about 15 minutes or until fish flakes easily.
Yield: 4 servings (serving size: 4 oz fillet with sauce)
Each serving provides: Calories: 177, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 56 mg, Sodium: 281 mg
2 tbsp olive oil
1/2 cup finely broken vermicelli, uncooked
2 tbsp diced onion
1 cup long-grain white rice, uncooked
1 1/4cup hot chicken stock
1 1/4 cup hot water
1/4 tsp ground white pepper
1 bay leaf
2 tbsp grated parmesan cheese
In a large skillet, heat oil. Saute vermicelli and onion until golden brown, about 2 to 4 minutes over medium-high heat. Drain off oil.
Add rice, stock, water, pepper, and bay leaf. Cover and simmer 15-20 minutes.
Fluff with fork. Cover and let stand 5-20 minutes.
Remove bay leaf. Sprinkle with cheese and serve immediately.
Yield: 6 servings (serving Size: 2/3 cup each)
Each serving provides: Calories: 172, Total fat: 6 g, Saturated fat: 1 g, Cholesterol: 4 mg, Sodium: 193 mg
Source: American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition: Heart-Healthy, Easy-to-Make Recipes That Taste Great
TUNA SALAD:
6 1/2-ounce can tuna in spring water, drained and rinsed
1 medium carrot, shredded
3 green onions (green and white parts), finely chopped
3 tablespoons fat-free, cholesterol-free mayonnaise
2 tablespoons finely chopped celery
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped green pepper
2 tablespoons low-sodium salsa
Freshly ground pepper to taste
TO ASSEMBLE:
3 (7-inch) whole-wheat pitas
6 lettuce leaves
1 medium tomato, cut into 6 slices
6 fresh medium mushrooms, sliced
1/2 cup fresh alfalfa or bean sprouts (optional)
6 fresh parsley Sprigs (optional)
In a medium bowl, combine all tuna salad ingredients. Mix well. Cover and refrigerate for at least 1 hour.
Cut each pita in half. Line each half with a leaf of lettuce, a slice of tomato, mushroom slices, and sprouts. Spoon tuna salad into pitas and garnish each pita half with a sprig of parsley.
Servings: 6
Per serving: Calories 158, Protein 12g, Carbohydrate 26 g, Total Fat 1 g, Saturated Fat 0 g, Polyunsaturated Fat 1 g Monounsaturated Fat 0 g, Cholesterol 8 mg, Sodium 277 mg
1/2 cup whole wheat flour
1/3 cup plus 2 Tbsp. all-purpose flour
1/4 tsp. salt
1 Tbsp. baking powder
2 Tbsp. sugar
1 egg, beaten
1/2 cup skim milk
2 Tbsp. vegetable oil
TOPPING:
1/2 cup plain, nonfat yogurt
2 Tbsp. maple syrup
1 1/2 cup sliced fruit or berries
In a large bowl, combine the flours, baking powder, sugar and salt; stir to mix.
Pour in the egg, milk and oil; stir until dry ingredients are wet.
Heat a nonstick skillet over medium heat until hot. Lightly grease the pan if desired.
Drop the batter into the pan from a large spoon to form rounds. Cook until the surface is full of bubbles that start to pop and the underside is golden brown; turn and brown the other side.
To make the topping, combine the yogurt and syrup; mix well. Spoon the yogurt mixture over each pancake and top with fruit.
Each of the six servings contains 300 calories and 7.5 grams of fat.
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