Cookbook for Breast Cancer Awareness Giveaways
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Transcript of Cookbook for Breast Cancer Awareness Giveaways
Low Fat • Diabetic • Heart Healthy
Over 100 All-TimeFavorite Recipes
Reserved forYour LOGO
Apple Pie (page 111)
Foreword v
Introduction vii
Breakfasts 11
Starters 25
Lite Bites 39
Dinners 65
On the Side 95
Desserts 107
Index 125
contents
Raspberry Sauce, page 108
Sweet Peas, page 96
76 | Healthy American Cookbook
Turkey Chili 1¹⁄₂ Tbsp extra virgin olive oil
1 lb ground turkey breast
1 cup chopped yellow onion
1 cup chopped red, yellow and/or orange bell peppers
2 tsp ground cumin
1 can (28 oz) no salt added whole peeled tomatoes
1 can (15 oz) kidney beans, rinsed and drained
1 tsp hot sauce
¹⁄₈ tspunrefinedseasalt
Black pepper to taste
¹⁄₄ cup chopped fresh parsley
¹⁄₄ cup shredded low fat cheddar cheese
In a large skillet, heat oil over medium heat until hot. Add turkey and cook, stirring occasionally, until just browned. Add onion and bell peppers and cook, stirring occasionally, for about 3 minutes, or until vegetables are softened. Add cumin and tomatoes, breaking up the tomatoes with a spoon to release their juices, and cook for 2 minutes. Add beans, hot sauce, salt, black pepper and parsley and stir to combine. Cook for 3 minutes, or until beans are heated through.
Serve sprinkled with cheddar cheese and additional chopped parsley.
8 servings
Per Serving
Calories: 175
Fat: 3g
Saturated Fat: 1g
Cholesterol: 37mg
Sodium: 279mg
Carbohydrates: 17g
Fiber: 4g
Protein: 19g
Dinners | 00
110 | Healthy American Cookbook
Blackberry Crisp 2¹⁄₂ cups fresh blackberries
1 Tbsp granulated sugar
3 Tbspwholewheatflour
1 Tbsp orange juice
¹⁄₂ cup rolled oats
2 Tbsp chopped pecans
3 Tbsp brown sugar
¹⁄₄ tsp ground cinnamon
1¹⁄₂ Tbsp canola oil
Preheat oven to 350°.
In a large bowl, combine blackberries with granulated sugar, 1 tablespoon of flour and orange juice.
Transfer to a 1½-quart ovenproof casserole.
In another bowl, combine oats, pecans, brown sugar, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to combine.
Sprinkle oat mixture over fruit.
Bake until fruit is bubbling and topping is golden, about 15 to 20 minutes. Let stand for at least 10 minutes before serving.
4 servings
Per Serving
Calories: 226
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0
Sodium: 6mg
Carbohydrates: 39g
Fiber: 8g
Protein: 5g
Meringue Cookies 4 egg whites
¹⁄₂ cup granulated sugar
¹⁄₂ cup confectioners sugar
Food coloring, optional
Preheat oven to 200°.
With a hand mixer, beat egg whites until frothy. Mix in sugars just until stiff peaks start to form.
Tint with food coloring, if using, and fold in gently.
Using 2 spoons, drop mounds of meringue onto a baking sheet. Bake in oven for 2 hours. Turn off oven, but do not remove cookies. Leave in oven for at least 2 hours, or overnight (do not open oven door).
Store in an airtight container.
Makes 24 cookies, 1 cookie per serving
Per Serving
Calories: 29
Fat: 0
Saturated Fat: 0
Cholesterol: 0
Sodium: 9mg
Carbohydrates: 7g
Fiber: 0
Protein: 1g
Desserts | 117
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