Heart Healthy Cookbook
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Transcript of Heart Healthy Cookbook
Over 100 All-TimeFavorite Recipes
Low Fat • Diabetic • Heart Healthy
Heart HealthyC O O K B O O K
Reserved forYour LOGO
Cream Cheese Tart, page 109
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
70 | Healthy American Cookbook
Chicken Nuggets 1 lb boneless, skinless chicken breasts
¹⁄₄ cupwholewheatflour
1 tsp paprika
¹⁄₄ tsp black pepper
¹⁄₂ tsp salt
2 egg whites
¹⁄₄ cup low-fat buttermilk or skim milk
1cupfinelycrushedcornflakes
Preheat oven to 400°.
Cut chicken into 11/2-inch pieces.
In a bowl, combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside.
In a small bowl, lightly beat egg whites and buttermilk. In another bowl, place the cornflakes. Dip each chicken piece into egg mixture then coat with cornflakes, covering completely.
Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden.
4 servings
Per Serving
Calories: 166
Fat: 2g
Saturated Fat: 0
Cholesterol: 40mg
Sodium: 641mg
Carbohydrates: 12g
Fiber: 1g
Protein: 27g
Dinners | 91
Buffalo Chicken Pizza 1 Tbsp trans fat free margarine
1 Tbsp Worcestershire sauce
2–3Tbsphotsauce,mediumto spicy heat
½cupreduced-sodiumtomato sauce
1cupshreddedcookedchicken breast
4wholegrainflatbreads (about 7 inches each)
2Tbspshreddedpart-skim mozzarella or Monterey Jack cheese
2Tbspreduced-fatbluecheese crumbles
2greenonions,thinlysliced
Preheat oven to 425°.
In a skillet, melt margarine over medium heat. Add Worcestershire sauce, hot sauce and tomato sauce. Add chicken and toss to coat.
Arrange flat breads on 2 baking sheets. Cover each flat bread with chicken mixture, cheeses and green onions. Bake for 10 minutes, or until cheese is melted.
4 servings Per Serving
Calories: 213
Fat: 7g
Saturated Fat: 2g
Cholesterol: 32mg
Sodium: 554mg
Carbohydrates: 23g
Fiber: 6g
Protein: 19g
Desserts | 00
114 | Healthy American Cookbook
Pumpkin Pie in a Glass 1¹⁄₂ cups skim milk
1 box(1oz)instantbutterscotchpuddingmix
1 cuppurecannedpumpkin
¹⁄₂ tsp pumpkin pie spice
¹⁄₄ tspgroundginger
1¹⁄₂ cupsfat-freewhippedtopping
4 ozgingersnapcookies,crushed
8 cinnamon sticks, optional
24 pomegranateseeds,optional
In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ginger, and beat for an additional 10 seconds. Using a spatula, fold in 1 cup of the whipped topping.
In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if using.
8 servings
Per Serving
Calories: 123
Fat: 1g
Saturated Fat: 0
Cholesterol: 1mg
Sodium: 142mg
Carbohydrates: 24g
Fiber: 3g
Protein: 2g
Chocolate Chip Cookies ¹⁄₂ cup trans fat free margarine
¹⁄₂ cup brown sugar
4 tspgranulatedsugar
3 Tbsp water
1 tsp vanilla extract
1¹⁄₄ cupsall-purposeflour
¹⁄₂ tspbakingsoda
¹⁄₂ tsp salt
1 cupdarkchocolatechips
Preheat oven to 375°.
In a large mixing bowl, cream together margarine and sugars until smooth.
Add water and vanilla to margarine mixture and combine until smooth.
Stir in remaining ingredients. Place bowl in freezer, covered, for 30 minutes.
Lightly coat baking sheets with nonstick cooking spray. Drop cookie batter by rounded tablespoonfuls onto baking sheets. Bake for 10 to 12 minutes, or until golden brown. Remove from oven. Let stand for 2 minutes. Transfer cookies to a wire rack to cool completely.
Makes 36 cookies, 1 cookie per serving
Per Serving
Calories: 74
Fat: 4g
Saturated Fat: 1g
Cholesterol: 0
Sodium: 72mg
Carbohydrates: 10g
Fiber: 0
Protein: 1g
116 | Healthy American Cookbook
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