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Type 2 diabetes is the fastest growing disease in this
country, and it is more likely to show up in the later
years. A major study from Harvard School of Public Health
shows that living an active life, staying lean without
developing a fatty midsection, selecting healthy high
fiber foods that are low in sugar, and having low alcohol
intake may help in the prevention of type 2 diabetes.
Grilled
Apple Breakfast Sandwiches
Eggplant
Parmesan Casserole
Flourless
Chocolate Cake
Last week's recipes:
Fish
Stew
Fresh
Tomatoes with Vermicelli
Cucumber-Watermelon
Salad
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Recipe Makeovers
Many recipes can be altered to save calories and
lower fat or sugar content:
- Change the ingredients: consider taste, texture
and appearance
- Modify the preparation methods
- Reduce the portion size
Watermelon Punch
Combine in blender or food processor: 1 cup watermelon
chunks, ½ cup fresh or frozen strawberries, and 1 orange,
peeled and seeded.
Blend until smooth.
Turkey-Mango Stuffed Pitas
In mixing bowl stir together ¼ cup low-fat mayonnaise
or Miracle Whip salad dressing, ¼ cup mango chutney
or finely chop fresh mango, ½ teaspoon curry
powder and 1 teaspoon lime zest. Stir in 1/3 cup golden
raisins.
Add chunks of turkey breast and combine to coat well.
Stuff into multi-grain or whole wheat pita pocket halves.
Add lettuce leaves.
Yield: 4 pita halves
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Grilled Apple Breakfast Sandwiches
Spread no-trans-fat tub margarine on one side of 8 slices
of whole grain bread. On the opposite side of 4 slices
of bread, lightly spread with 1 T. reduced-fat cream
cheese. Spread 1 T. reduced-sugar strawberry preserves
on the other 4 slices of bread. Place thin slices of
Granny Smith apples on the cream cheese and top with
the bread slices that have jam.
Coat a nonstick skillet with vegetable cooking spray.
Place the 4 sandwiches on the heated skillet and cook
for 2 minutes or until golden brown. Flip the sandwiches
to brown the other sides. Remove to cutting board and
let sit for a few minutes. Cut into halves. Makes 4
servings. Recipe Source: Diabetes Cooking.
Eggplant Parmesan Casserole
Preheat oven to 350 degrees. Coat a large cookie sheet
with vegetable cooking spray. Set aside. In a shallow
dish whisk together 2 large egg whites and 2 T. water.
In another shallow dish stir together 1/3 cup Italian-seasoned
bread crumbs and 2 T. grated reduced-fat Parmesan cheese.
Peel a large eggplant and then slice into ¼-inch
rounds. Dip each slice into the egg white mixture, and
then into the bread crumbs. Place in a single layer
on the cookie sheet. Spray the tops of the eggplant
slices with vegetable cooking spray. Bake for 25 minutes
in the oven. Turn the slices, spray the tops with cooking
spray and bake for 10 more minutes.
Sauce: Heat 2 teaspoons olive oil in skillet over medium
heat. Cook 1 medium diced onion until tender. Stir in
1 teaspoon minced garlic, 2 (14-ounce) cans diced no-salt-added
tomatoes, 3 T. tomato paste, ½ teaspoon dried
basil and ½ teaspoon dried oregano. Reduce heat
to a simmer and cook for 15 minutes.
Coat a 10x15-inch baking dish with vegetable cooking
spray. Spread the tomatoes sauce in the bottom of the
baking dish. Arrange the eggplant slices in a single
layer over the sauce. Sprinkle the top evenly with ½
cup reduced-fat mozzarella cheese and then 2 T. reduced-fat
Parmesan cheese. Bake in hot oven for 15 minutes or
until bubbly. Let sit at room temperature for 5 minutes
before servings. Makes 6 side dishes or 4 main vegetarian
dishes. Recipe Source: Diabetes Cooking.
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Flourless Chocolate Cake
Preheat oven to 300 degrees. Coat a 9-inch springform
pan with vegetable cooking spray. Line the bottom with
parchment paper.
Place 3 (1-ounce) squares of semisweet chocolate and
3 T. no-trans-fat margarine into a saucepan. Heat over
low heat and stir frequently to melt. Remove from heat
as soon as mixture has melted. Set aside to cool. In
small bowl dissolve 1 T. espresso or instant coffee
granules into 2 T. hot water.
In a large bowl place 6 egg whites. Add ½ teaspoon
salt and beat for 2 minutes at high speed or until soft
peaks form. Beat in 1/3 cup granulated sugar until stiff
peaks form.
In another bowl beat together 4 egg yolks with an electric
mixer at high speed for about 5 minutes or until pale
yellow in color. Add 1/3 cup granulated sugar and beat
for 4 minutes or until the mixture falls in ribbons
from the beaters. Slowly beat in the chocolate mixture
and the espresso mixture at low speed just until blended.
Beat in 3 T. sifted unsweetened baking cocoa and 1 teaspoon
vanilla. Stir a large spoonful of the beaten egg whites
into the chocolate mixture. Then fold the chocolate
mixture into the egg whites until almost blended. Spoon
batter into the springform pan.
Bake for 1 hour or until the cake pulls away from the
side of the pan. Cool on wire rack for 10 minutes; run
a thin spatula around the edge of the pan. Cool completely.
Invert the cake. Remove bottom of pan and paper from
cake. Cover and refrigerate at least 4 hours. Serve
with whipped topping and fresh raspberries. Makes 10
servings. Recipe Source: Diabetes Cooking
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Fish Stew
In a large pot heat 1 T. olive oil.
Add 1 medium chopped onion and 2 teaspoons minced garlic
and sauté until tender.
Add 1 (28-ounce) can reduced-sodium chicken broth, 1
(28-ounce) can no-salt-added diced tomatoes in juice
and 6 peeled potatoes, cut into bite-size pieces.
Bring to a boil and reduce heat to simmer, uncovered,
for 15 minutes.
Cut 2 lb. fresh halibut fillets into chunks, removing
any bones.
Add to the soup base; cover and cook for 10 minutes.
Add 1 package of baby spinach, 1 teaspoon Old Bay seasoning
and freshly ground black pepper to taste.
Cover and cook and additional 5 minutes.
Makes 6 servings.
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Fresh Tomatoes with Vermicelli
Heat a large pan with 1 T. olive oil.
Place over medium heat.
Add 1 medium chopped red onion, ½ cup finely
shredded carrot and 2 teaspoons minced garlic.
Sauté until tender. Add 6 cups chopped fresh
tomatoes, 2 (8-ounce) cans no-salt-added tomato sauce,
½ cup fresh chopped basil, 1 teaspoon Italian
seasoning blend, and 1 teaspoon black pepper.
Reduce heat to simmer and cook uncovered for 15 minutes
or until the sauce thickens.
In another saucepan bring water to a boil to cook the
pasta.
Add 10 ounces dry vermicelli and cook according to package
directions.
Drain.
Place vermicelli on a serving platter and top with tomato
mixture.
Sprinkle with shredded reduced-fat Parmesan cheese.
Makes 6 servings.
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Cucumber-Watermelon Salad
In a bowl whisk together ½ cup cider vinegar,
1 cup water, ¼ cup sugar or sugar substitute
(add more or less to taste), 1 T. poppy seed and freshly
ground black pepper.
In serving bowl toss together 1 bunch trimmed and chopped
green onions, 4 cups seedless watermelon balls and 2
peeled and sliced cucumbers.
Pour dressing over the salad and gently toss before
serving.
Makes 8 servings.
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Melon Salsa for Grilled Fish
In a medium bowl combine the salsa ingredients: 1½
cups diced watermelon, ½ cup chopped fresh cilantro,
½ cup diced cantaloupe, ¼ cup diced honeydew
melon, 2 T. finely diced red onion, 2 T. lime juice,
2 T. regular or light maple syrup and freshly ground
black pepper to taste.
Stir together and refrigerate until serving time.
Serve over grilled fish.
Makes 3 cups.
Note: Fish is a lean protein, and at least two small
servings per week are recommended during pregnancy.
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Chicken Enchiladas
Coat a large nonstick skillet with vegetable cooking
spray.
Heat over medium heat.
Add 2 boneless, skinless chicken breast halves cut into
bite-size pieces, as well as 1 medium chopped green
pepper and 1 medium chopped onion. (Add chopped jalapeno
pepper if desired) Cook until the chicken is done, stirring
occasionally. Stir in 1 (16-ounce) can rinsed black
beans and 1 T. Mexican seasoning mix.
Stir well to combine.
In small bowl stir together 2 T. Mexican seasoning blend,
2 (8-ounce) cans no-salt-added tomato sauce and ½
cup low-sodium vegetable juice.
Spoon 1/3 cup of the tomato mixture into a 13x9-inch
baking dish that has been coated with vegetable cooking
spray.
Place 12 whole-grain (8-inch) flour tortillas on countertop.
Divide the chicken mixture evenly among the tortillas,
spooning it down the middle of each tortilla.
Roll up each tortilla and place seam side down in the
baking dish.
Pour remaining tomato sauce over the tortillas.
Cover and bake in 350 degree oven for 25 minutes.
Uncover and sprinkle the top with ½ cup reduced-fat
shredded cheddar cheese.
Bake an additional 5 minutes to melt the cheese.
Remove from oven and let sit for 10 minutes before serving.
Top each serving with 1 T. reduced-fat sour cream and
a sprinkle of chopped green onions.
Makes 6 servings or 2 enchiladas per serving.
Note: Whole-grain tortillas and black beans are excellent
sources of complex carbohydrate.
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Caramel Brownie Sundae
Preheat oven to 350 degrees.
Coat an 11x7-inch baking dish with vegetable cooking
spray.
In a large bowl stir together 1 (19.8-ounce) package
fudge brownie mix, ¼ cup water, ¼ cup
vegetable oil, ¼ cup natural applesauce, 1 egg
and 2 egg whites until blended.
Spread evenly into the baking dish.
Bake for 30-40 minutes or until a toothpick inserted
in the middle comes out clean.
Cool.
Cut brownies into 20 small servings.
Place a brownie in a dessert dish and top with a small
(¼ cup) scoop light vanilla ice cream and a drizzle
with caramel sauce.
Makes 20 servings.
Note: The key is a small serving of both brownie
and ice cream to keep the calories reasonable.
Grilled Apple Breakfast Sandwiches
Spread no-trans-fat tub margarine on one side of 8 slices
of whole grain bread.
On the opposite side of 4 slices of bread, lightly spread
with 1 T. reduced-fat cream cheese.
Spread 1 T. reduced-sugar strawberry preserves on the
other 4 slices of bread.
Place thin slices of Granny Smith apples on the cream
cheese and top with the bread slices that have jam.
Coat a nonstick skillet with vegetable cooking spray.
Place the 4 sandwiches on the heated skillet and cook
for 2 minutes or until golden brown.
Flip the sandwiches to brown the other sides.
Remove to cutting board and let sit for a few minutes.
Cut into halves. Makes 4 servings.
Recipe Source: Diabetes Cooking.
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Eggplant Parmesan Casserole
Preheat oven to 350 degrees.
Coat a large cookie sheet with vegetable cooking spray.
Set aside.
In a shallow dish whisk together 2 large egg whites
and 2 T. water.
In another shallow dish stir together 1/3 cup Italian-seasoned
bread crumbs and 2 T. grated reduced-fat Parmesan cheese.
Peel a large eggplant and then slice into ¼-inch
rounds.
Dip each slice into the egg white mixture, and then
into the bread crumbs.
Place in a single layer on the cookie sheet.
Spray the tops of the eggplant slices with vegetable
cooking spray.
Bake for 25 minutes in the oven.
Turn the slices, spray the tops with cooking spray and
bake for 10 more minutes.
Sauce: Heat 2 teaspoons olive oil in skillet over medium
heat. Cook 1 medium diced onion until tender.
Stir in 1 teaspoon minced garlic, 2 (14-ounce) cans
diced no-salt-added tomatoes, 3 T. tomato paste, ½
teaspoon dried basil and ½ teaspoon dried oregano.
Reduce heat to a simmer and cook for 15 minutes.
Coat a 10x15-inch baking dish with vegetable cooking
spray.
Spread the tomatoes sauce in the bottom of the baking
dish.
Arrange the eggplant slices in a single layer over the
sauce.
Sprinkle the top evenly with ½ cup reduced-fat
mozzarella cheese and then 2 T. reduced-fat Parmesan
cheese. Bake in hot oven for 15 minutes or until bubbly.
Let sit at room temperature for 5 minutes before servings.
Makes 6 side dishes or 4 main vegetarian dishes.
Recipe Source: Diabetes Cooking.
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Flourless Chocolate Cake
Preheat oven to 300 degrees.
Coat a 9-inch springform pan with vegetable cooking
spray.
Line the bottom with parchment paper.
Place 3 (1-ounce) squares of semisweet chocolate and
3 T. no-trans-fat margarine into a saucepan.
Heat over low heat and stir frequently to melt.
Remove from heat as soon as mixture has melted.
Set aside to cool. In small bowl dissolve 1 T. espresso
or instant coffee granules into 2 T. hot water.
In a large bowl place 6 egg whites.
Add ½ teaspoon salt and beat for 2 minutes at
high speed or until soft peaks form.
Beat in 1/3 cup granulated sugar until stiff peaks form.
In another bowl beat together 4 egg yolks with an electric
mixer at high speed for about 5 minutes or until pale
yellow in color.
Add 1/3 cup granulated sugar and beat for 4 minutes
or until the mixture falls in ribbons from the beaters.
Slowly beat in the chocolate mixture and the espresso
mixture at low speed just until blended.
Beat in 3 T. sifted unsweetened baking cocoa and 1 teaspoon
vanilla.
Stir a large spoonful of the beaten egg whites into
the chocolate mixture.
Then fold the chocolate mixture into the egg whites
until almost blended.
Spoon batter into the springform pan.
Bake for 1 hour or until the cake pulls away from the
side of the pan.
Cool on wire rack for 10 minutes; run a thin spatula
around the edge of the pan.
Cool completely. Invert the cake.
Remove bottom of pan and paper from cake.
Cover and refrigerate at least 4 hours.
Serve with whipped topping and fresh raspberries.
Makes 10 servings.
Recipe Source: Diabetes Cooking
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Black Bean Dip
In a food processor process all ingredients together:
1 (15-ounce) can rinsed and drained black beans, ½
cup snipped cilantro, ½ medium chopped red onion,
3 T. fresh lime juice, 1 T. water, ¼ cup reduced-fat
mayonnaise, 2 T. olive oil, ½ teaspoon cumin
and hot sauce to taste.
Makes 1½ cups.
Serve with whole wheat pita bread, baked tortilla chips
are assorted raw veggies.
For a variation, other rinsed canned beans and corn
can be added.
Note: Dried beans and all vegetables are a good source
of potassium.
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Cheesy Chili Potato
Bake In a large skillet heat 1 T. olive oil over medium
heat.
Add 1 medium chopped onion and cook until tender.
Add 1 lb. turkey breast and break up into small pieces.
Stir occasionally as the meat browns for 5 minutes.
Add ¼ cup tomato paste, 1-2 T. chili powder,
2 teaspoons ground cumin and freshly ground black pepper.
Stir all ingredients together to combine.
Add 1 (15-ounce) can rinsed kidney beans and 1 (15-ounce)
can no-salt added diced tomatoes.
Stir together.
Preheat oven to 400 degrees.
Coat an 8x11-inch baking dish with vegetable cooking
spray.
Simmer the turkey chili for 15 minutes and pour into
the baking dish. In a mixing bowl stir together 1 (1-lb.)
bag frozen hash browns and 1 cup reduced-fat shredded
cheddar cheese.
Evenly spread the potato-cheese mixture over the chili.
Bake in preheated oven for 30 minutes or until hot and
bubbly.
Let sit at room temperature for 5-10 minutes before
servings. Makes 6 servings.
Note: Potatoes, tomatoes, kidney beans and cheese
are high in potassium.
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Fresh Fruit Salad
In a large serving bowl gently stir together 1 large
medium cantaloupe cut into bite-size pieces, 1 cup watermelon
chunks, 2 cups sliced fresh strawberries, 1 cup fresh
blueberries, 1 cup fresh raspberries, and 3 fresh kiwi,
peeled and cut into chunks.
Toss gently with glaze.
Makes 6 servings.
Fruit glaze: Stir together ¼ cup balsamic
vinegar, 1 teaspoon grated orange zest, 2 T. fresh orange
juice and 2 teaspoons brown sugar.
Pour over fruit salad and toss to coat.
Note: Any seasonal fruit can be used in the fruit salad
and will be a good source of potassium.
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Italian Tomato Soup
In a blender process 1 (16-ounce) package frozen mixed
green pepper strips, 1 (14.5-ounce) can no-salt-added
diced tomatoes, 1 (14.5-ounce) can low-sodium chicken
broth, 1 (14.5-ounce) can rinsed navy beans, 3 T. chopped
fresh basil leaves, 2 T. snipped fresh parsley, 1 T.
balsamic vinegar, 1 teaspoon dried oregano and 1 teaspoon
minced garlic.
Blend until slightly chunky.
Pour into a large saucepan. Bring to a boil over high
heat.
Reduce the heat and simmer, covered, for 20 minutes
and flavors are blended.
Remove from heat.
Stir in 1 T. olive oil and freshly ground black pepper.
Makes 4 servings.
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Perfect Slaw
In a serving bowl stir together 1 large package of shredded
coleslaw mix, 1 cup grated carrots, 1 medium green pepper
cut into very thin strips, 1 medium yellow onion finely
diced and 6 thinly sliced radishes.
Toss with dressing.
Refrigerate for 30 minutes before serving.
Make 8-10 servings.
Dressing: Shake together ¼ cup vinegar,
3 T. sugar or sugar substitute, ¼ teaspoon celery
seed and ¼ teaspoon black pepper.
Cream Cheese Brownies
Preheat oven to 350 degrees.
In a large mixing bowl whisk together 1 cup sugar, 2/3
cup unsweetened baking cocoa, 1/3 cup all-purpose flour
and ½ teaspoon baking powder. In another smaller
bowl stir together 4 lightly beaten egg whites, ¼
cup canola oil and 1 teaspoon vanilla extract.
Add to the dry ingredients and stir to combine ingredients.
Coat an 8-inch square baking dish with cooking spray.
Pour batter into pan and spread evenly.
In a medium bowl, using an electric mixer, combine 6
ounces fat-free cream cheese, 3 T. sugar, 1 T. all-purpose
flour, 1 egg white and ½ teaspoon vanilla extract.
Spoon the cream cheese mixture over the cocoa mixture
by tablespoonfuls.
Using a knife cut through the cream cheese and cocoa
mixture to create marbling.
Bake in preheated 350 degree oven for 20 minutes or
until a wooden toothpick inserted in the center comes
out clean.
Let the brownies cool on a wire rack for 15 minutes
before cutting.
Makes 12 brownies.
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Mango Fruit Smoothie
In a food processor blend until nearly smooth 2 cups
frozen mango chunks and 1 medium sliced banana. Add
1 cup fat-free milk or soy milk, 1 cup calcium-fortified
orange juice, 1 T. lime juice and ½ cup fat-free
vanilla yogurt. Blend until smooth and frothy.
Makes 4 servings.
Sources of calcium & vitamin D: milk, calcium-fortified
oj, yogurt
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Cheesy Spinach Rolls
Preheat oven to 350 degrees.
Coat a medium baking dish with vegetable cooking spray.
Cook 8 whole wheat lasagna noodles in boiling water
according to package directions.
Drain well; blot the excess water with a paper towel.
Defrost 1 large bag of chopped spinach. Squeeze out
any water.
Place in large mixing bowl.
Add 2 cups low-fat cottage cheese, 2 T. crumbled fresh
basil leaves and a few dashes of Italian seasoning.
Lay out the lasagna noodles on a flat surface.
Evenly spread the spinach mixture over each noodle.
Starting at one short end, roll up each noodle.
Place seam side down in baking dish.
Spoon 2 cups of spaghetti sauce evenly over the lasagna
rolls, then sprinkle the tops with 1 cup shredded reduced-fat
mozzarella cheese.
Bake for 25 minutes or until heated through and bubbly.
Makes 6-8 servings.
Sources of calcium & vitamin D: cottage cheese,
mozzarella cheese; Source of calcium: spinach
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Chicken Chowder
Coat a saucepan with vegetable cooking spray.
Add 1 lb. boneless skinless chicken breast, cut into
bite-size pieces.
Cook for 10 minutes and slightly browned. Remove chicken
and set aside.
Add 3 cups frozen whole-kernel corn and 1 chopped medium
yellow onion to the saucepan and cook for 5 minutes.
Take 1 cup of the corn-onion mixture and blend in food
processor until fine.
Add 1 T. water if needed.
To the saucepan add 1 cup finely diced carrots, ½
teaspoon dried oregano, ¼ teaspoon dried thyme
and ¼ teaspoon white pepper; cook for 5 minutes.
Add chicken pieces to the saucepan.
Stir in reserved blended corn mixture, 3 cups low-sodium
chicken broth and 1½ cups fat-free milk.
Bring to a boil.
Reduce heat and simmer covered for 15 minutes.
Serve with 2 T. shredded reduced-fat cheddar cheese
sprinkle on the top of each servings.
Makes 4 servings.
Sources of calcium & vitamin D: milk, cheese
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Yummy Tomato-Green Bean Salad
Wash 1 lb. fresh green beans.
Trim the ends and remove any strings.
Cut into 2-inch pieces.
Bring water in a saucepan to a boil.
Place green beans in steamer basket and cook, covered,
for 5 minutes over boiling water until crisp-tender.
Remove and drain.
Toss with Tomato Vinaigrette dressing.
Cover and chill for at least 1 hour.
Makes 4 servings.
Tomato Vinaigrette Dressing: In a medium bowl stir
together 1 (14.5-ounce) drained can of diced tomatoes,
4 finely chopped green onions, 1 T. chopped fresh basil,
½ teaspoon dried thyme, ¼ teaspoon dried
oregano, ¼ teaspoon ground marjoram, freshly
ground black pepper to taste, 3 T. red wine vinegar,
2 T. balsamic vinegar, 2 T. olive oil and 1 teaspoon
sugar.
Let stand at room temperature for 1 hour before using,
to blend the flavors.
Makes 2 cups.
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Fruity Spinach-Pasta Salad
Cook 3 cups whole-grain or multi-grain bowtie pasta
(or other favorite shape) in boiling water according
to package directions.
Drain and place in serving bowl.
Add 4 cups chopped fresh baby spinach leaves, 4 fresh
oranges (peeled and cut into bite-size sections) and
1 small chopped red onion.
Toss together to mix.
In another bowl whisk together the dressing ingredients:
1 (6-ounce) can thawed frozen orange juice concentrate,
½ cup nonfat or reduced fat mayonnaise and 1
T. paprika.
Pour over pasta salad and toss to coat.
Makes 8 servings.
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Peaches and Pudding Cake
Prepare 1 (4 serving) package of vanilla pudding mix
with skim milk and chill. Cut a small angel food cake
into bite-size pieces and set aside. Defrost one package
of frozen peach slices in a bowl. Gently stir in 1 T.
sugar-free apricot preserves to combine.
To layer the dessert: In a glass bowl with tall sides
place in the following order: Half of the cake cubes
spread evenly in the bottom. Top evenly with half the
peach slices, then half the vanilla pudding, and finally
with 1 cup reduced-fat frozen but thawed whipped topping.
Repeat the layering one more time, ending with whipped
topping. Cover and chill for at least 4 hours before
servings. Makes 12 servings.
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Oatmeal Muffins
Preheat oven to 375 degrees F.
Line 12 muffin cups with paper liners.
Spread 1 cup old-fashioned oats evenly onto a cookie
sheet and place in oven to toast the oats, for about
10 minutes.
Pour into a large mixing bowl and cool.
To the oats add ¾ cup all-purpose flour, ¾
cup whole wheat flour, 1/3 cup toasted wheat germ, 1/3
cup sugar, 1 teaspoon baking powder and ½ teaspoon
baking soda.
Stir to combine the ingredients.
In a small bowl whisk together the liquid ingredients:
1 1/3 cups nonfat buttermilk, 2 T. canola oil, 2 T.
natural applesauce, 1 large egg and 1 T. grated orange
or lemon zest.
Pour liquid ingredients into the dry ingredients and
stir just until moistened, using a wooden spoon.
Gently stir in ½ cup dried cherries.
Spoon batter into the muffin cups.
Bake until golden brown, about 30 minutes.
Remove muffins to a wire rack to cool slightly.
Makes 1 dozen muffins.
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Healthy Hummus Snack
In a food processor blend ingredients until smooth:
1 (15-ounce) can drained and rinsed chick peas, ½
teaspoon ground cumin, 1 teaspoon minced garlic, 2 T.
fresh lemon juice, 1 T. olive oil and ½ cup reduced-fat
sour cream. Scrap the sides of the processor as needed.
Add freshly ground black pepper to taste.
Pour into a container with a lid and refrigerate until
ready to use.
Serve with whole grain pita crisps or assorted raw vegetables.
Pita crisps: Turn on oven broiler.
Place 6 whole wheat or multigrain pita pockets on a
baking sheet in a single layer.
Brush the tops with olive oil.
Place under broiler and broil until golden brown.
Remove and turn over the pockets.
Brush with olive oil, then place under broiler to brown
the other sides.
Remove from oven and let cool slightly.
When cool, cut the pita bread into chunks or wedges
for dipping.
Store for several days in airtight container.
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Stir-Fried Asparagus
In a heavy skillet toast 2 teaspoons sesame seeds over
low heat, until golden brown.
Set aside.
Cut 2 lb. rinsed asparagus on the diagonal in 2-inch
lengths.
Coat a nonstick skillet with cooking spray.
Add 1 teaspoon olive oil and heat.
Add 1 medium, finely chopped red onion and 2 teaspoons
minced garlic.
Cook until the onion is tender, about 5 minutes, stirring
periodically.
Add asparagus and freshly ground black pepper.
Stir frequently and cook until asparagus is crisp tender,
about 5 minutes.
Pour into serving dish and toss with toasted sesame
seeds.
Makes 4-6 servings.
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Mandarin Orange Salad
In a skillet over medium high heat cook 6 strips of
turkey bacon.
Remove and drain thoroughly on paper towels.
When cool, crumble the bacon into small pieces and set
aside.
In a bottle with a tight lid shake together the dressing
ingredients: 2 T. white wine vinegar, 2 T. honey, ½
teaspoon dry mustard, ½ teaspoon celery seed,
½ teaspoon ground paprika, and ¼ cup canola
oil.
In salad bowl toss together 1 head of green leaf lettuce,
1 (15-ounce) can drained mandarin oranges, 5 diced green
onions, 1 cup frozen green peas and ½ cup slivered
almonds.
Add bacon crumbles and dressing just before serving.
Toss to coat.
Makes 6-8 servings.
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Bunny Carrot Salad
Pour 1 (1 lb.) bag of grated fresh carrots into boiling
water and cook for 3-4 minutes or until crisp-tender.
Drain the carrots and set aside. In a saucepan whisk
together 1 T. olive oil, 1 T. red wine vinegar, juice
of 1 lemon, 1 teaspoon minced garlic, freshly ground
black pepper to taste and a pinch of ground paprika.
Add the grated carrots and stir to coat; simmer over
very low heat for about 5 minutes.
Remove carrots and pour into serving bowl.
Sprinkle the top with freshly chopped parsley.
Cool before serving.
Makes 6 servings.
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Bunny's Favorite Carrot Cupcakes
Preheat oven to 400 degrees.
In mixing bowl beat together 2 cups sugar (this can
be reduced and replaced with a sugar substitute if desired),
1 1/3 cups canola oil, 1 teaspoon vanilla extract and
3 large eggs or ¾ cup egg substitutes.
In another mixing bowl whisk together 2 cups all-purpose
flour, 2 teaspoons ground cinnamon and 2 teaspoons baking
soda.
On low speed, using a mixer, blend half of the dry ingredients
into the wet ingredients.
Stir 3 cups of finely grated carrots, 1 cup golden raisins
and ½ cup finely chopped walnuts into the remaining
dry ingredients.
Pour this into the wet ingredients and mix just until
blended.
Do not over mix.
Scoop the batter into 24 muffin cups that have been
lined with paper liners or sprayed with cooking spray.
Bake in oven for 10 minutes, then lower the oven temperature
to 350 degrees and bake for an additional 30 minutes
or until a wooden toothpick inserted in the center comes
out clean.
Frosting (optional): Cream together 8 ounces reduced-fat
cream cheese, ¼ cup no-trans-fat soft margarine,
1 teaspoon vanilla extract and sifted confectioners'
sugar to taste.
Very lightly frost the cupcakes when they are completely
cool.
Can lightly sprinkle the top with shredded coconut if
desired.
Makes 24 cupcakes.
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Hearty Lentil Soup
Rinse 1 cup dried lentils and drain.
Heat 2 T. olive oil in a large saucepan over medium-high
heat.
Add 1 medium finely diced onion and 1 medium finely
chopped green bell pepper.
Cook for 5 minutes, stirring occasionally.
Add 1 teaspoon whole fennel seeds, ½ teaspoon
ground cumin, ¼ teaspoon black pepper and ¼
teaspoon ground red pepper.
Add 4 cups water or low-sodium chicken broth and the
rinsed lentils.
Stir together.
Bring to a boil, then reduce heat, cover and simmer
for 30 minutes.
Continue to simmer another 15 minutes until lentils
are tender.
Stir in 1 T. fresh lemon juice.
Ladle into soup bowls and sprinkle the top with freshly
chopped parsley and a dollop of nonfat plain yogurt.
Makes 4 servings.
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Turkey Lasagna
Remove the casing from ½ lb. Italian turkey sausage.
Coat a large skillet with vegetable cooking spray.
Add the turkey sausage, ½ lb. ground turkey breast,
3 finely chopped diced celery, 1 medium chopped onion;
cook until turkey is no longer pink.
Stir in 2 cups bottled marinara sauce and 1 1/3 cup
water.
Bring to a boil.
Stir in 4 ounces uncooked bowtie pasta.
Reduce heat to low; cover and simmer for 12 minutes.
Add 1 medium diced zucchini and 1 medium bell pepper
to the sauce.
Cover and simmer another 2 minutes.
Uncover and simmer for 5 minutes more.
In a small bowl stir together ½ cup reduced-fat
ricotta cheese and 2 T. shredded Parmesan cheese.
Drop over the top of the lasagna mixture.
Remove from stove and let stand for 10 minutes before
serving.
Makes 6 servings.
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Mini Cinnamon Muffins
Preheat oven to 350 degrees.
Coat 30 mini muffin cups with cooking spray. In a mixing
bowl stir together 2 cups all-purpose flour, 2 teaspoons
baking powder, 2 teaspoons ground cinnamon, and ½
teaspoon baking soda.
Set aside.
In a large bowl whisk together ½ cup packed brown
sugar, ¼ cup natural applesauce, 2 egg whites
and ½ cup low-fat buttermilk.
Add 1 medium peeled and finely chopped apple.
Stir in dry ingredients until moistened but not overmixed.
Fill muffin cups with batter.
Bake for 18-20 minutes or tops are lightly browned.
Let cool for a few minutes, and then remove from pan.
Ice when cooled.
Make 30 muffins.
Icing: Mix together 1 (8-ounce) package of softened
fat-free cream cheese, 3 T. sugar substitute and 1 T.
lemon juice until creamy.
Spread over the cooled muffins.
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Black Beans with Rice
Coat a large skillet with cooking spray.
Add 1 teaspoon olive oil.
Heat over medium-high heat.
Add 1 large diced onion and 2 cloves minced garlic.
Sauté for 2 minutes.
Add 1 cup long grain uncooked rice; sauté for
2 minutes.
Add 2 cups water and ¼ teaspoon threads of saffron.
Cover, reduce heat and simmer for 20-25 minutes or until
liquid is absorbed and the rice is tender.
Stir in 1 can drained, rinsed can black beans and 1
can drained, rinsed corn.
Cook 5 minutes or until heated through.
Add ¼ teaspoon black pepper.
Makes 6 servings.
Food Drive donation: olive oil, bags of rice, canned
beans, canned corn
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Eggplant Pasta
Cook 4 ounces of your favorite pasta, such as vermicelli,
according to package directions.
Drain and set aside.
Coat a skillet with vegetable cooking spray.
Heat 2 teaspoons olive oil over medium heat.
Add 1 medium eggplant (peeled and cubed), 1 medium finely
chopped onion, 2 teaspoons minced garlic, 1 teaspoon
dried basil or 2 T. fresh chopped basil leaves, 1½
teaspoons dried oregano and ¼ teaspoon crushed
red pepper.
Sauté until vegetables are tender.
Add 1 medium thinly sliced zucchini, 1 medium thinly
sliced red pepper, ½ cup sliced mushrooms and
2 large chopped tomatoes.
Sauté until heated.
Add cooked pasta; toss to combine ingredients.
Transfer to a serving platter. Sprinkle the top with
2 T. reduced-fat grated Parmesan cheese. Makes 8 servings.
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Orange Haddock
Preheat oven to 350 degrees.
Coat a 13x9-inch baking dish with vegetable cooking
spray.
Place 2 (1-lb.) haddock fillets in the baking dish.
In small mixing bowl whisk together the orange sauce
ingredients: ¼ cup orange juice, 1 T. melted
no-trans-fat margarine or ½ T. olive oil, 1 T.
grated orange rind and ¼ teaspoon black pepper.
Pour over haddock fillets.
Bake uncovered in preheated oven for 25 minutes or until
the fish flakes easily when tested with a fork.
Transfer to a serving platter and sprinkle the top with
2 T. fresh chopped parsley.
Makes 8 servings.
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Chocolate Strawberries
In a mixing bowl stir together ½ cup reduced-fat
sour cream, ½ cup nonfat vanilla yogurt, 2 T.
sifted powdered sugar and 1 T. unsweetened cocoa.
Cover and refrigerate. Just before serving, wash, hull
and slice 1 quart fresh strawberries into 4 dessert
dishes. Spoon ¼ cup of chocolate mixture over
each serving of strawberries.
Makes 4 servings.
Note: other fresh berries in season can replace the
strawberries.
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Tuna Bake
Preheat oven to 375 degrees.
Coat a 9x9-inch baking dish with cooking spray.
Set aside.
Cook 4 cups uncooked farfelle pasta according to pasta
directions, omitting salt.
Drain.
Coat a medium skillet with cooking spray. Sauté
1 bag (4 cups) fresh baby spinach over medium-high heat
for 4 minutes.
In medium bowl stir together 2 (6-ounce) cans drained
and rinsed tuna packed in spring water, 1 (10.75-ounce)
can reduced-fat condensed cream of mushroom soup, ¼
teaspoon black pepper and cooked spinach.
Pour pasta into the bottom of baking dish.
Pour tuna-spinach mixture over the top of the pasta;
gently mix together to combine.
Sprinkle the top with shredded reduced fat cheddar cheese.
Bake in over for 15 minutes.
Makes 6 servings.
Food Drive donation: pasta, canned fish, canned soups
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Blueberry Coffee Cake
Preheat oven to 350 degrees.
Coat a 13x9-inch baking pan with cooking spray and then
lightly dust the bottom with flour.
In a small bowl toss together 2 cups fresh or frozen
blueberries, 1/3 cup light-packed brown sugar or brown
sugar substitute for baking, and 1 teaspoon ground cinnamon.
In a large bowl cream together ½ cup no-trans-fat
margarine and 1 cup granulated sugar or sugar substitute
until light and fluffy.
Add 1 egg and 1 large egg white and beat for 2 more
minutes.
Beat in 1 T. lemon zest.
Lower the speed.
Add 2½ cups self-rising flour and 1¼ cups
fat-free milk, alternately add them a little at a time.
Scrape occasionally with a spatula.
Do not overbeat or the cake will be tough.
Spread half the batter into the pan.
Sprinkle the top evenly with the blueberry mixture.
Spoon remaining batter over the top, spreading evenly.
Swirl through the batter several time with a knife.
Sprinkle ½ cup blueberries over the top of the
batter.
Bake for 40-45 minutes or until a wooden toothpick inserted
in the center comes out clean.
Cool in the pan for 15 minutes on a wire rack.
Cut into 15 pieces.
Food Drive donation: flour, brown and white sugars
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Parmesan-Peppercorn Ranch
Dressing
In a medium bowl, gently whisk together ¾ cup
fat-free buttermilk, ¼ cup fat-free or light
sour cream, 2 T. fat-free or light mayonnaise, 2 T.
grated or shredded Parmesan cheese, ½ teaspoon
crumbled dried parsley, ½ teaspoon dried chives,
¼ teaspoon crumbled dried oregano, ¼ teaspoon
garlic powder, and 1/8 teaspoon black pepper. Cover
and refrigerate for at least 30 minutes before serving.
Can store in refrigerator for up to 5 days.
Serve over mixed green salad.
Makes 1 cup.
Recipe Source: Low-Fat, Low-Cholesterol Cookbook
by the American Heart Association.
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Roasted Vegetables, White
Beans, and Tomatoes
Preheat broiler. Lightly spray a large baking sheet
with vegetable oil spray.
Spread out vegetables in a single layer: 2 medium coarsely
chopped zucchini, 1 coarsely chopped red bell pepper,
1 coarsely chopped yellow bell pepper and 1 coarsely
chopped yellow onion.
Lightly spray with vegetable oil spray.
Broil the vegetables for 5 minutes.
Stir.
Broil for 5 minutes or until vegetables are a rich brown.
Meanwhile, in a medium bowl, stir together 12 quartered
cherry tomatoes, 2 T. rinsed and drained capers and
2 teaspoons dried and crumbled basil. Rinse 1 (15-ounce)
can navy or cannellini beans under very hot water until
heated through.
Drain well.
Transfer to a platter or shallow bowl.
Top with broiled vegetables.
Spoon the tomato mixture evenly over the top.
Sprinkle with 1 cup crumbled feta cheese.
Makes 4 servings.
Recipe Source: Low-Fat, Low-Cholesterol Cookbook
by the American Heart Association.
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Cream Cheese Banana Cake
Preheat oven to 350 degrees.
Lightly spray a 15x10-inch rimmed baking sheet with
vegetable oil spray. In a medium bowl combine 1 (18.25-ounce)
box spice cake mix, 1 cup water, egg substitutes equivalent
to 3 eggs, and ½ cup mashed ripe banana (from
1 banana).
Using an electric mixer, beat on low speed for 30 seconds
or until moistened.
Increase the speed to medium and beat for 2 minutes.
Pour the batter evenly into the prepared baking sheet.
Using a spatula, smooth the batter evenly.
Bake for 20-25 minutes or until a wooden toothpick inserted
in the center comes out clean.
Put on a wire rack to cool completely.
Meanwhile, in a medium bowl, stir together 2 cups fat-free
milk, 8 ounces fat-free or reduced-fat cream cheese
and 1 (1-ounce) package sugar-free vanilla pudding mix.
Beat on medium speed until well blended.
Using a rubber spatula, fold in 1(8-ounce) container
of thawed reduced-fat frozen whopped topping and 1 teaspoon
vanilla extract.
Cover and refrigerate until ready to use.
When the cake is completely cool, cut 3 medium bananas
into slices
Arrange evenly over the top of the cake.
Using a spatula, spread the cream cheese mixture over
the top.
Sprinkle lightly with nutmeg.
Cover with plastic wrap and refrigerate until ready
to serve.
Makes 24 servings.
Recipe Source: Low-Fat, Low-Cholesterol Cookbook
by the American Heart Association.
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Spicy Pita Chips with Roasted
Red Pepper Dip
Dip: In a food processor blend together 1 (8-ounce)
package reduced-fat cream cheese, 2 T. Mrs. Dash Garlic
& Herb Seasoning Blend, 2 T. olive oil and ½
cup drained roasted red peppers.
Chill for at least 2 hours before serving with pita
chips or raw vegetables.
Makes 1¼ cups.
Pita Chips: Preheat oven to 400 degrees. Brush 4 (6-inch)
whole wheat pita breads with olive oil.
Stir together in a small bowl 2 T. Mrs. Dash Italian
Medley Seasoning Blend and 4 T. Parmesan cheese.
Spread the mixture evenly over the pita rounds and cut
each round into 6 triangles.
Spread on baking sheets in single layer and bake in
hot oven for 5 minutes.
Cool slightly before serving.
Recipe Source: www.mrsdash.com
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Peapods and Peppers
Coat a nonstick skillet with vegetable cooking spray.
Add 3 cups fresh peapods and ½ cup chopped bell
peppers of assorted colors.
Cook, stirring occasionally for 5 minutes.
Stir in Mrs. Dash Original Blend and cook for an additional
3 minutes or until just tender.
Makes 4 servings.
Recipe source: www.mrsdash.com
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New England Salmon Cakes
In large bowl stir together 1 (7.5-ounce) can drained
sockeye salmon, 1 cup mashed potatoes, 1 cup frozen
green peas, 1 slightly beaten egg or ¼ cup egg
substitutes, 1 sliced green onion and 2 T. Mrs. Dash
Chicken Grilling Blend.
Mix well and form into 6 patties. Place 2 T. flour on
a plate.
Dredge the patties in the flour to coat all sides.
In a nonstick skillet heat 1 T. canola oil.
Sauté the salmon patties evenly on both sides
until browned, about 5 minutes per side.
Makes 6 servings.
Recipe Source: www.mrsdash.com
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Raspberry-Pepper Jelly
over Cream Cheese
In a small microwavable bowl, stir together ¼
cup all-fruit seedless raspberry spread, ½ teaspoon
balsamic vinegar, 1/8 teaspoon ground cinnamon and 1/8
teaspoon crushed red pepper flakes.
Heat in microwave on 100 percent (HIGH) for 15 seconds,
or until melted.
Stir. Let cool completely.
Place 1 (4-ounce) block of fat-free or reduced-fat cream
cheese on a serving plate.
Spoon the raspberry mixture on the top.
Serve with whole grain crackers or fresh fruit.
Recipe Source: Go Red for Women Love Your Heart cookbook
by the American Heart Association
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10-Minute Marinated Veggie
Toss
In a medium bowl stir together 1 (14-ounce) can quartered
artichoke hearts (rinsed and drained), ½ medium
thinly sliced red pepper, 6 cherry tomatoes cut in half,
¼ cup thinly sliced red onion, ¼ cup packed
fresh baby spinach leaves and 9 small halved black olives.
Whisk together the dressing ingredients and toss with
salad: 2 teaspoons cider or red wine vinegar, 1½
teaspoons sugar, 1 teaspoon olive oil and 1 medium minced
garlic clove.
Recipe Source: Adapted from Go Red for Women Love
Your Heart cookbook by the American Heart Association
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Cherry Chocolate Tiramisu
In small bowl, stir together 1 cup water, ¼ cup
sugar, 2 teaspoons instant coffee granules and 1 teaspoon
vanilla extract until dissolved.
Set aside.
Separate 6 ounces ladyfingers and tear into ½-inch
pieces.
Place half of ladyfinger pieces in an 8-inch square
pan.
Stir the coffee mixture and spoon half evenly over the
ladyfingers.
Spoon half of an 8-ounce tub fat-free or light thawed
frozen whipped topping evenly over the ladyfingers.
Using a fine sieve, sprinkle 1 T. unsweetened cocoa
powder.
Repeat the layers one more time.
Cover with plastic wrap and refrigerate for 8 to 24
hours.
Thaw 1 (16-ounce) package frozen unsweetened pitted
dark cherries, reserving the liquid.
Cut the cherries in half if desired. In a large skillet,
stir together the cherries, their liquid, 2 T. sugar
and 1 T. cornstarch until the cornstarch is completely
dissolved.
Bring to a boil over medium-high heat.
Boil for 1 minute, stirring constantly.
A flat spatula works wells for this so you can scrape
the bottom where the mixture thickens first.
Remove from heat.
Put the skillet on a cooking rack.
Stir in ¼ teaspoon almond extract.
Let mixture cool completely, about 15 minutes.
Refrigerate in a tightly sealed container until serving
time.
To serve, spoon the sherry mixture over individual servings
of tiramisu.
Sprinkle with slivered almonds. Makes 8 servings.
Recipe Source: Go Red for Women Love Your Heart cookbook
by the American Heart Association
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Spaghetti Sauce
Place 2 (6-ounce) cans no-salt-added tomato paste in
medium saucepan.
Whisk in 2 cups water, 1 cup at a time.
Whisk in 2 medium minced garlic cloves, 1 crumbled teaspoon
dried basil, 1 teaspoon crumbled dried oregano, ½
teaspoon crumbled dried thyme, ½ teaspoon sugar
and 1/8 teaspoon black pepper.
Stir in ¼ cup finely chopped onion.
Bring to a boil over medium-high heat.
Reduce heat and simmer, covered, for 30 minutes, or
until flavors have blended, stirring occasionally.
Makes 6 (½ cup) servings
Recipe Source: Low-Salt Cookbook from the American
Heart Association
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Thyme Flavored Cauliflower
Break 1 medium head cauliflower into small florets.
In medium saucepan bring a small amount of water to
a boil over high heat.
Boil the cauliflower, covered, for 10 minutes or until
just tender.
Drain well.
Meanwhile, in a medium bowl whisk together 2 T. water,
1 teaspoon cider vinegar, ½ minced garlic clove,
¼ teaspoon crumbled dried thyme and a dash of
black pepper.
Set aside.
Heat a large skillet over medium heat.
Add 2 teaspoons canola oil and swirl to coat the bottom.
Cook the cauliflower for 2 minutes, stirring occasionally.
Stir in the vinegar mixture.
Cook, covered, for 5 minutes or until the cauliflower
is tender.
Sprinkle with parsley before serving. Makes 4 servings.
Recipe Source: Low-Salt Cookbook from the American
Heart Association
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Gingerbread
In medium bowl stir together 5 ounces fat-free evaporated
milk and 2 teaspoons cider vinegar.
Let stand for 10 minutes.
Preheat oven to 350 degrees.
Lightly spray a 9-inch square baking pan with vegetable
cooking spray.
In another medium bowl, stir together 1 cup all-purpose
flour, 1 cup whole wheat flour, 1 teaspoon ground ginger,
½ teaspoon baking soda and ½ teaspoon
ground cinnamon.
Add ¾ cup honey, 1 (6-ounce) jar baby-food sweet
potatoes, 2 T. egg substitutes or the white of 1 large
egg and 1 T. + 2 teaspoons canola or corn oil. Beat
with an electric mixer on medium until well blended.
Gradually add the flour mixture, stirring well after
each addition.
Fold in ½ cup raisins, dried cranberries or chopped
peeled apples.
Pour into baking pan.
Bake for 30 minutes or until a wooden toothpick inserted
in the center comes out clean.
Let cool on a cooling rack for at least 10 minutes before
slicing.
Makes 8 servings.
Recipe Source: Low-Salt Cookbook from the American
Heart Association
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Super Bowl Mexican Layer Dip
Stir together 1 (19-oz.) can drained black beans, 1
T. lime juice, 1 teaspoon chili powder and ½
teaspoon minced garlic.
Spread evenly into the bottom of a tall glass bowl.
Next spread a layer of guacamole over the beans, then
a layer of chunky salsa, and top with a layer of reduced-fat
or fat free sour cream.
In a small bowl lightly toss together 1 package of pre-shredded
reduced-fat Mexican cheese, 5 sliced green onions and
2 chopped Roma tomatoes.
Spread over the top of the dip.
Serve with baked tortilla chips.
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Spicy Baked Chicken Drumsticks
Preheat oven to 350 degrees F.
Line a baking sheet with parchment paper. In medium
bowl stir together ¾ cup dry bread crumbs, ¼
cup reduced-fat parmesan cheese, 2 T. grated Romano
cheese, 1 T. snipped fresh chives, 2 teaspoon chili
powder and ¼ teaspoon black pepper.
In small bowl stir together ¼ cup olive oil,
2 T. Dijon mustard and 1 teaspoon fresh lemon juice
Brush the oil-mustard mixture over 12 skinned chicken
drumsticks.
Roll in crumb mixture to coat all sides.
Place on baking sheet in single layer and bake in oven
for 50 minutes or until no longer pink.
Serve drumsticks with spicy jam.
Makes 6 servings of 2 drumsticks each.
Spicy Dipping Jam: In saucepan stir together 1 (14.5-oz.)
can undrained diced tomatoes, ¼ cup brown sugar
or brown sugar substitute, 2 T. balsamic vinegar, 1
T. freshly squeezed orange juice, 1 teaspoon grated
orange peel, ¼ teaspoon ground cinnamon, 1/8
teaspoon ground ginger, 1/8 teaspoon crushed red pepper
and a dash of allspice.
Bring to a boil; reduce heat to medium and simmer uncovered
for 30 minutes.
Stir occasionally until most of liquid has evaporated
and jam is thick.
Stir in 1 T. olive oil.
Serve warm with drumsticks.
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Nutty Rocky Road Brownies
Preheat oven to 350 degrees. Coat a 13x9-inch baking
pan with vegetable cooking spray. Set aside. Place ¾
cup softened no-trans-fat margarine and 4 ounces unsweetened
baking chocolate in large bowl. Microwave on HIGH for
1 minute; stir together the ingredients. Microwave an
additional 30 seconds if needed to melt the chocolate.
To the chocolate mixture stir in 1½ cups sugar
or sugar substitute and 3 large eggs or ¾ cup
egg substitutes. Stir in ½ cup peanuts (or other
desired nut) and ½ cup mini chocolate chips.
Pour batter into baking pan. Bake in oven for 30 minutes.
While brownies are baking stir together ½ cup
peanuts, 1 cup mini marshmallows and ½ cup mini
chocolate chips. Remove brownie pan from oven. Evenly
spread the peanuts-marshmallow-chocolate chip mixture
over the top of the brownies. Return to the oven and
bake an additional 5 minutes. Cool before cutting. Makes
24 squares.
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Curried Bean Dip or Spread
Place 3 cups sliced fresh carrots in a steamer in medium
saucepan.
Add small amount of water and bring to a boil.
Steam for 15 minutes or until very tender.
Drain well.
While carrots are cooking, heat 1 teaspoon olive oil
in a medium nonstick skillet.
Add 1 medium finely chopped onion and 3 cloves minced
garlic.
Sauté until onions are tender.
Stir in 1 T. curry powder and 1 teaspoon ground cumin.
Place cooked carrots and onion mixture into a food
processor.
Add 1 (15-ounce) can drained cannellini beans and ¼
teaspoon white pepper.
Cover and process until nearly smooth.
Transfer into a serving bowl.
Cover and refrigerate until serving time.
Makes 3 cups.
Serve as a dip with assorted fresh vegetables or whole-grain
crackers.
Use as a spread on whole-grain pita pockets, flour tortillas
or rolls.
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Whole-Grain Ravioli with
Walnuts
Cook 1 package of fresh whole-grain cheese ravioli according
to package directions.
Drain and set aside.
Heat 2 T. olive oil in nonstick medium skillet over
medium heat.
Add 1 teaspoon minced garlic and 1 cup roughly chopped
walnuts.
Cook while stirring, until nuts are lightly toasted,
about 4 minutes.
Stir in 1 T. freshly squeezed lemon juice, ¼
teaspoon black pepper, ½ cup chopped fresh flat-leaf
parsley and 3 T. water, wine or reduced-sodium chicken
broth.
Add the ravioli and toss to coat.
Pour into serving bowl and top with 3 T. reduced-fat
Parmesan cheese.
Makes 4 servings.
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Oatmeal Cookies
Heat oven to 350 degrees.
Coat a cookie sheet with vegetable cooking spray.
In large bowl, using a spoon, mix together 1/3 cup
canola oil, ½ cup granulated sugar or sugar substitute,
¼ cup packed brown sugar, 1 teaspoon vanilla,
1 teaspoon grated orange peel and 1 egg or ¼
cup egg substitutes.
In another bowl whisk together the dry ingredients:
2 cups old-fashioned dry oats, 2/3 cup all-purpose flour,
½ teaspoon baking soda, ¼ teaspoon salt,
1 teaspoon ground ginger and ½ teaspoon ground
allspice.
Add the dry ingredients to the creamed oil mixture and
stir to combine.
Stir in ¼ cup chopped nuts and ¼ cup dried
cranberries.
Drop batter by rounded teaspoonfuls onto cookie sheet.
Bake for 10 minutes or until the edges are golden brown.
Remove from oven and cool for 1 minute; place cookies
on wire rack.
Makes 3 dozen cookies.
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Spicy Taco Soup (from Wt.
Watchers)
Coat the bottom of a large soup pot with vegetable cooking
spray.
Sauté 1 large diced onion until tender.
Add remaining ingredients and stir together: 1 (14½
-ounce) can no-salt-added diced tomatoes, 1 (14½
-ounce) can diced tomatoes & green chilies, 1 (11-ounce)
can corn with red and green peppers, 1 (15½ -ounce)
can fat-free refried beans, 3½ cups water, 1
package taco seasoning mix and 1 package (dry) ranch
salad dressing. Cook until heated through.
Makes 10 servings.
Note: This soup is high in sodium.
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Italian Stuffed Chicken
(from Wt. Watchers)
In a large nonstick skillet heat ½ teaspoon olive
oil over medium heat.
Add ½ cup chopped onion and sauté for
several minutes until onion is tender.
Turn off the heat.
Add to the onions ¼ cup diced prosciutto or lean
smoked ham, 1 T. grated reduced-fat Parmesan cheese,
1 T. dry breadcrumbs and 1 teaspoon dried rosemary.
Stir to combine all ingredients.
Set aside.
Cut a horizontal slit into the thickest portion of
4 (4-ounce) boneless, skinless chicken breast to form
a pocket. Stuff each chicken breast with 3 T. of the
onion mixture, using all of the stuffing between the
4 chicken breasts.
Using a paper towel, wipe out the skillet.
Heat ½ teaspoon olive oil over medium-high heat.
Add the chicken breasts.
Sauté for 6 minutes on each side or until the
chicken is done and no longer pink.
Remove the chicken and keep warm.
Add ¼ cup chopped onion to the skillet, and sauté
for 3 minutes.
Add ½ teaspoon dried rosemary, 1 cup low-sodium
chicken broth, ¼ cup dry white wine and 1 minced
garlic clove. Bring to a boil and cook for 5 minutes
or until the liquid is reduced to ¾ cup.
Return the chicken breasts to the skillet; cover and
simmer for 2 minutes on until heated through.
Serve the sauce over the chicken.
Garnish with fresh rosemary sprigs.
Makes 4 servings.
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Easy-As-Can Be Fruit Cobbler
(from Wt. Watchers)
Preheat oven to 350 degrees F. Layer 2 (16-ounce) bags
of frozen fruit into a 13x9-inch baking dish.
Do not thaw the fruit.
For example, you might try sliced peaches, blueberries,
raspberries or blackberries.
Sprinkle 1 (18.25-ounce) box of dry yellow cake mix
over the top of the frozen fruit.
Pour 1 (12-ounce) can of diet Sprite or diet 7-Up evenly
over the mixture. Do not stir.
Cover the pan with foil and bake in oven for 20 minutes.
Remove the foil and bake an additional 40 minutes.
Makes 12 small servings.
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Spaghetti Squash with Pine
Nuts
Preheat oven to 350 degrees F. Cut 1 large spaghetti
squash in half lengthwise and remove the seeds.
Place the squash cut side down in a large baking dish.
Bake in preheated oven for 50 minutes.
Remove the squash from oven and cool slightly until
it can be handled.
Scrape the inside flesh of the squash from the rind
using a fork.
Place the "spaghetti" strands in a large serving
bowl.
Add ½ cup toasted pine nuts, ¼ cup grated
reduced-fat Parmesan cheese, 2 T. chopped fresh sage
or basil, 2 teaspoons olive oil and black pepper to
taste.
Toss to combine and serve immediately. Makes 6 servings
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Wild Rice Pilaf
In a large saucepan stir together 3¼ cups reduced-sodium
chicken broth and 1½ cups wild rice.
Bring to a boil, then reduce heat, cover and simmer
until the rice is tender.
While the rice is cooking, heat 1 teaspoon olive oil
in a nonstick skillet over medium heat.
Add 1 medium finely chopped red onion and 2 stalks finely
chopped celery.
Sauté until the vegetables are tender.
Add ½ cup fresh chopped parsley and ¼
teaspoon black pepper.
Add the onion-celery mixture to the cooked wild rice,
and as well ½ cup toasted nuts (pine nuts, almond,
pecans or walnuts are great).
Make 6 servings
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Raspberry Nut Squares
Preheat oven to 350 degrees.
Coat an 8-inch square baking dish with vegetable cooking
spray Set aside.
In large mixing bowl mix together 1 cup no-trans-fat
margarine, 1 cup granulated sugar or sugar substitute
and 1 egg or ¼ cup egg substitute.
Stir in 2¼ cups all-purpose flour and 1 cup chopped
walnuts.
Press 1½ cups of the mixture into the bottom
of the baking pan to make a crust.
Spread 6 ounces raspberry jam (this can be the sugar-free
jam, if desired) evenly over the crust to within ½-inch
of all sides.
Sprinkle the remaining flour mixture over the top.
Bake in oven for 40-50 minutes or until light brown.
Cool on wire rack before cutting.
Makes 16 bars
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Flavorful Pecans
Preheat oven to 375 degrees.
In nonstick skillet melt 2 T. soft tub margarine (no
trans fats) over medium heat.
Stir in 1 teaspoon sugar and 1/8 teaspoon cayenne pepper.
Add 2 cups pecans halves; stir to coat.
Transfer onto a baking sheet, spreading out in a single
layer.
Bake in oven stirring at least once, for at least 10
minutes or until toasted.
Pour into a serving bowl and add 2 teaspoons chopped
fresh rosemary or other preferred herb; toss to coat.
Serve warm or at room temperature.
Makes 6 servings.
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Blue Cheese Wraps
In a mixing bowl stir together 3 T. reduced-at mayonnaise
and 1 teaspoon crushed dried thyme.
Set aside 1 T. of the mayonnaise.
Add 2 T. yellow mustard into the mayonnaise-thyme mixture;
stir to combine.
Lay out on the counter 4 (8-inch) whole-grain flour
tortillas.
Spread one side of each tortilla with the mayonnaise-mustard
mixture.
Evenly divide among the 4 tortillas the following ingredients:
8 oz. thinly sliced lean roast beef or turkey breast,
1 (12-ounce) jar drained, thinly sliced roasted red
peppers and 1/3 cup crumbled reduced-fat blue cheese.
Tightly roll up each tortilla.
Using the reserved mayonnaise-thyme mixture, brush the
outside surface of each tortilla.
In a large preheated skillet, brown the tortillas,
2 minutes per side.
Remove from skillet.
Cut each rolled tortilla into 6 small sections.
Arrange on serving platter.
Makes 24 individual appetizer-size pieces.
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Fruity Cheesecake Cups
Stir together 1 cup quartered fresh or frozen strawberries,
1 cup diced fresh or frozen peaches, 1 teaspoon sugar
substitute and 1 teaspoon finely chopped crystallized
ginger.
Toss gently until mixed and set aside.
In another mixing bowl beat together 4 ounces softened
reduced fat or fat-free cream cheese, ½ cup fat-free
sour cream, 2 T. fat-free skim milk, 1 teaspoon vanilla
and sugar substitute to taste (about 1 T.).
Mix until smooth and creamy.
Divide the cream cheese mixture between 4 individual
dessert dishes.
Sprinkle 1 T. graham cracker crumbs over each cream
cheese mixture.
Top each with the fruit mixture.
Cover with plastic wrap and refrigerate at least 1 hour.
Makes 4 servings.
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Baked Salmon Fillets with
Orange Sauce
Preheat oven to 350 degrees F.
Coat a baking dish with vegetable cooking spray.
Season the tops and bottoms of 4 (4-ounce) salmon filets
with freshly ground black pepper.
Place in baking dish.
Bake in preheated oven for 15 minutes or until flakey.
Do not overcook or salmon will be tough.
In saucepan combine the sauce ingredients: 1 cup orange
juice, ¼ cup fresh lemon juice, 3 T. reduced-sodium
soy sauce, 1 T. rice vinegar and 2 teaspoons canola
oil.
Bring to a boil; reduce heat and simmer while the salmon
cooks.
Remove salmon from oven and let sit for 5 minutes before
serving.
Serve each piece with orange sauce on the top.
Makes 4 servings.
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Creamy Spinach
Thaw and drain thoroughly 1 (10-ounce) package of frozen
spinach.
In skillet add 2 teaspoons olive oil and heat over medium
heat.
Add the drained spinach and cook for 5 minutes until
all liquid has evaporated.
Add in 1 teaspoon minced garlic and sauté for
another minute.
In a mixing bowl whisk together 1 cup fat-free half
and half cream, 1 T. cornstarch, ¼ teaspoon ground
nutmeg and ¼ teaspoon black pepper.
Pour the sauce over the spinach and stir together to
combine.
Bring up the heat until the mixture is simmering.
Cook for an additional 5 minutes until the sauce thickens.
Serve hot.
Makes 4 servings.
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Creamy Chocolate Pie
Preheat oven to 400 degrees F.
Bake a 9-inch prepackaged pie crust according to the
directions on the package.
Remove from oven and cool completely before filling.
In mixing bowl whisk together 2 (1.4-ounce) packages
of instant fat-free chocolate pudding mix and 1 2/3
cups fat-free milk.
Fold in half of an 8-ounce container of fat-free whipped
topping.
Combine gently.
Spread the pudding filling into the cooled pie crust.
Top each serving with a dollop of whipped topping.
Makes 10 small servings.
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Turkey Chili
Coat a large soup kettle with vegetable cooking spray.
Add 1 lb. ground turkey breast; brown over medium-high
heat until brown.
Remove the turkey and wipe out any grease from the kettle
with a paper towel.
Coat the kettle again with cooking spray and 1 finely
diced green bell pepper and 1 finely diced medium onion.
Cook together for a few minutes until softened.
Add turkey breast back to the kettle and stir together.
Stir in 2 (14.5-ounce) cans no-salt-added diced tomatoes,
2 (15.5-ounce) cans drained kidney beans, ½ cup
mild salsa, 2 teaspoons minced garlic, 2 T. chili powder
(more or less to taste), and ¼ teaspoon black
pepper.
Bring to a boil, reduce heat to simmer, cover and cook
gently for 15 minutes.
Makes 8 servings.
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Oven-Baked Butternut Squash
Using precut and peeled butternut squash chunks from
the produce section of the grocery store, cut large
chunks of squash into bite-size pieces to obtain 2 cups.
Place in large bowl.
Add ½ cup yellow onion chunks and toss together.
Toss with 2 teaspoons olive oil and ½ teaspoon
nutmeg.
Spread vegetables in single layer on baking sheet that
has been coated with vegetable cooking spray.
Bake in preheated, hot 425-degree oven for 15 minutes
or golden brown and tender.
Remove to a serving dish.
Sprinkle the top with 2 T. chopped pecans.
Makes 4-6 servings.
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Banana-Oat Pancakes
In a large mixing bowl whisk together ½ cup old-fashioned
dry oats and 1¼ cups low-fat buttermilk.
Let it stand for a few minutes to soften the oats.
Add in 1½ cups reduced-fat baking mix, 1 cup
mashed bananas (about 2 large bananas), 2 large beaten
eggs or ½ cup egg substitutes, and 1 teaspoon
vanilla extract.
Heat a griddle and coat with vegetable cooking spray.
Use a ¼ cup measuring cup to pour the batter
onto the hot griddle.
Cook until bubbles form on the top.
Flip pancakes and cook until brown on the bottom.
Continue until all of the batter has bane used. Serve
with warm chunky applesauce, apple butter or maple syrup.
Makes 9 pancakes.
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Meatloaf with Oats
Preheat oven to 400 degrees F. Spray a 5x9-inch loaf
pan with cooking spray. In large bowl mix together the
meatloaf ingredients: 1 lb. lean ground beef or ground
turkey, 1/3 cup dry oats, 3 finely sliced green onions,
2 teaspoons minced garlic, 1/3 cup finely chopped fresh
basil, 1 T. dried oregano, 1 T. dried parsley, ¼
cup egg whites and ¼ teaspoon ground black pepper.
Mix until well combined.
Spread mixture evenly in the loaf pan.
Drizzle 2 T. catsup across the top of the meatloaf.
Bake in oven for 50 minutes.
Let sit for 10 minutes before cutting.
Makes 6 servings.
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Holiday Oatmeal Cookies
Preheat oven to 375 degrees. Line 2 cookie sheets with
parchment paper.
In small mixing bowl whisk together 1 cup all-purpose
flour, ½ teaspoon baking soda and
1 cup old-fashioned dry oats.
Set aside.
In another larger bowl cream together, using an electric
mixer: 4 T. margarine (no trans fats), 2/3 cup packed
light brown sugar and ½ cup granulated sugar.
Add 1 large egg or ¼ cup egg substitutes and
1½ teaspoons vanilla extract.
Blend in 1/3 cup reduced-fat sour cream with a spoon.
Add flour mixture and gently stir; do not overmix.
Stir in ½ cup dried cranberries and ½
cup mini chocolate chips.
Drop the dough by heaping spoonfuls onto cookie sheets.
Bake until golden brown, about 10 minutes.
Cool for 2 minutes on cookie sheet, and then remove
to wire racks to finish cooling.
Store in airtight container.
Makes 3 dozen small cookies.
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Cheesy Tortellini Soup
Coat a large saucepan with vegetable cooking spray.
Crumble in 2 cups reduced-fat Italian turkey or soy-based
sausage and 1 medium finely diced yellow onion.
Stir occasionally while the sausage browns, for about
5 minutes.
Add ¼ cup red wine and stir together for a few
minutes.
Add 2 teaspoons dried basil, 2 teaspoons dried oregano
and ½ teaspoon black pepper.
Add 2 (14.5-ounce) cans no-salt-added chicken broth.
Add in 2 (15-ounce) cans no-salt-added diced tomatoes.
Bring to a boil, then reduce heat to simmer for 5 minutes.
Add in 1 package refrigerated uncooked reduced-fat
cheese tortellini.
Cook for 10 minutes.
Serve hot.
Makes 6 servings.
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Easy Cornbread
Preheat oven to 400 degrees and coat an 8x8-inch baking
pan with vegetable cooking spray.
In a mixing bowl stir together 1 (8.5-ounce) package
corn muffin mix, 1 egg or ¼ cup egg substitute
and 1 (8-ounce) can cream-style corn.
Pour into the baking pan and bake for 20 minutes.
Cool slightly before serving.
Cut into 8 wedges.
*Make a double batch and save the extra to make cornbread
stuffing for Thanksgiving.
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Banana Bread with Chocolate
Chips!
Preheat oven to 350 degrees.
Coat an 8x14-inch loaf pan with vegetable cooking spray.
In mixing bowl stir together 3 mashed very-ripe bananas,
4 egg whites (or 2 eggs or ½ cup egg substitutes),
¼ cup nonfat buttermilk, and 2 T. canola oil.
Set this aside.
In another larger mixing bowl whisk together 1½
cups all-purpose flour, ½ cup old-fashioned uncooked
oats, ½ cup sugar, 2 teaspoons baking powder
and 1 teaspoon baking soda.
Add the banana mixture to the dry ingredients.
Stir well but do not over mix.
Stir in 1/3 cup mini chocolate chips.
Pour batter into the loaf pan.
Bake in oven for 50-60 minutes or until a toothpick
inserted in the center comes out clean.
Makes 16 servings.
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Sugar-Free Cranberry Sauce
In a food processor 1 medium orange that has been peeled
and cut into large chunks.
Add 1 (1-lb.) bag of fresh cranberries from the produce
section of the grocery store.
Pulse the oranges and cranberries until finely diced.
Pour into a serving bowl.
Stir in ½-¾ cup sugar substitute to taste.
Store overnight in the refrigerator.
Makes 8-10 servings.
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Rise-and-Shine Pumpkin Biscuits
Preheat oven to 450 degrees, Coat a baking sheet with
vegetable cooking spray.
In mixing bowl whisk together 2¼ cups reduced-fat
baking mix (like Biscuit), 3 T. sugar and 1 teaspoon
ground cinnamon. Add 1 cup 100% pure canned pumpkin,
½ cup fat-free milk and 1 cup golden raisins.
Stir gently until blended.
Pour dough onto waxed paper and knead between the waxed
paper for 10 times.
Pat out to ½-inch thickness and cut into 12-14
mini biscuits or 8 larger biscuits.
Place onto baking sheet, 2 inches apart. Bake in preheated
oven for 10-12 minutes.
Remove biscuits and cool for 5 minutes before serving.
*Source of calcium and vitamin D: fat-free milk;
source of potassium: pumpkin
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Corn Salad in "Pumpkin"
Cups
Cut the tops off 6 orange bell peppers.
Gently remove the inside seeds.
Place the pepper cups into boiling water and boil for
3-4 minutes or until slightly tender.
Remove and drain thoroughly.
In medium bowl stir together 1 cup drained and rinsed
whole-kernel corn, 1 (15-ounce) can rinsed pinto or
kidney beans, ¼ cup chopped red onion, 3 T. reduced-fat
shredded cheddar cheese, 3 T. chopped fresh parsley,
½ cup reduced-fat sour cream and 1 teaspoon salt-free
seasoning blend (like Mrs. Dash).
Fill the pepper cups with corn mixture.
These can be placed into a casserole dish and heated
in a 350-degree oven for 15 minutes to serve warm.
They can also be served cold without additional heating.
Makes 6 servings.
*Source of potassium: peppers and kidney beans; source
of calcium and vitamin D: cheese
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The Red: Tomato Salad
Croutons for salad: Cut a 6-inch multigrain baguette
into half lengthwise.
Rub the cut sides with fresh garlic.
Brush with olive oil.
Cut into bite-size croutons.
Bake in 300 degree oven for 30 minutes or golden brown.
Cut 6 large fresh tomatoes into large chunks and place
in serving bowl.
Add 1 small chopped red onion, 3 T. chopped fresh basil
and the croutons.
In small bowl whisk together 4 T. balsamic vinegar and
1/3 cup olive oil.
Add to the tomato salad and toss ingredients together.
Makes 6 servings.
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The White: Baked Potato Soup
Heat 1 T. canola oil in large soup pot. Add 1 finely
chopped yellow onion and sauté for 2-3 minutes
over medium heat until softened. Add 3 strips turkey
bacon, finely chopped. Sauté for 3 minutes. Add
6 large baking potatoes that have been peeled and diced,
and stir well. Add in 3 (14.5-ounce) cans of reduced
sodium chicken broth, 1 bay leaf and ¼ teaspoon
ground black pepper. Increase heat to high and bring
soup to a boil; reduce heat and simmer for 20 minutes.
Remove the bay leaf.
Remove 4 cups of soup and puree in food processor or
blender. Pour pureed soup back into the soup pot; whisk
in 1½ cups fat-free half and half cream. Heat
for 10 minutes over medium high heat - do not boil.
Pour hot soup into soup mugs. Top with chopped green
onions and a sprinkle of reduced-fat shredded cheddar
cheese. Makes 8 servings.
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The Blue: Light Blueberry
Dessert
In mixing bowl stir together 1 (20-ounce) can drained
crushed pineapple, 3 cups fresh or unsweetened frozen
blueberries and 1 can fat-free sweetened condensed milk.
Gently fold in 1 (8-ounce) container light whipped topping.
Pour into parfait glasses.
Sprinkle the top with fresh blueberries.
Refrigerate until serving time.
Makes 6-8 servings.
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Baked Fish with Orange Salsa
Heat oven to 450 degrees. Coat a baking sheet with vegetable
cooking spray.
In small bowl whisk together 2 T. all-purpose flour
and freshly ground black pepper.
Pour onto a plate. In a shallow bowl pour ¼ cup
egg whites (from 2 eggs).
Coat both sides of 4 (4-ounce) pieces of white fish
(halibut, haddock, cod, etc.) in the flour, then dip
into the egg whites, and then press into finely chopped
walnuts, using 1 cup of walnuts.
Place on baking sheet.
Bake in preheated oven for 5-10 minutes until flakey
and barely opaque. Remove to serving platter.
Makes 4 servings.
Salsa: Peel and cut into chunks 3 medium navel oranges;
place into small serving bowl. Add ¼ cup finely
chopped red onion, 2 T. chopped fresh mint, 1 seeded
and minced jalapeno pepper (optional), and 2 teaspoons
cider vinegar.
Stir together.
Serve with fish.
* Source of protein: fish; source of potassium: oranges
and walnuts
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Little Shrimp Cakes
Peel and rinse 1 lb. raw medium shrimp. Pat dry with
paper towels. Heat a 12-inch nonstick skillet over medium
heat. Cook shrimp for 5 minutes or until opaque, stirring
frequently. Set aside in a single layer on a baking
sheet to cool quickly.
Meanwhile, in a medium bowl, stir together 1 cup grated
plain soft bread crumbs, 3 egg whites, ½ finely
chopped medium red bell pepper, 1 finely chopped medium
green onion, 2 T. light mayonnaise, ½ teaspoon
low-sodium Worcestershire sauce, ½ teaspoon seafood
seasoning and 1/8 teaspoon cayenne. Finely chop the
shrimp. Stir the shrimp into bread crumb mixture. With
your hands, shape into 16 small patties.
Heat the skillet over medium heat. Pour 2 teaspoons
canola oil into skillet and swirl to coat the bottom.
Cook 8 patties for 3 minutes. Turn and cook for 2-3
minutes or until golden brown. Transfer to a plate.
Cover with aluminum foil to keep warm. Add 2 teaspoons
canola oil to the skillet and cook remaining 8 patties.
Serve with lemon wedges.
Recipe source: The New American Heart Association
Cookbook, 7th edition.
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Tomato Quiche in Couscous
Crust
To make crust: Preheat oven to 400 degrees. Lightly
spray a 9-inch pie plate with vegetable oil spray. In
medium saucepan, bring ½ cup low-sodium vegetable
broth and ½ cup water to a boil. Stir in ½
cup uncooked couscous and 1/8 teaspoon ground turmeric.
Remove from heat and let stand, covered, for 5 minutes.
Stir in 1 egg white or 2 T. egg substitute into the
couscous. Pour into the pie plate, and form a crust
by pressing the mixture on the bottom and up the sides
of the pie pan. Bake for10 minutes. Remove crust from
oven and let cool completely, about 30 minutes.
Reduce oven temperature to 350 degrees. In medium nonstick
skillet, heat 1 teaspoon olive oil over medium-high
heat, swirling to coat the bottom. Cook 4 ounces coarsely
chopped mushrooms, 6 medium chopped green onions and
2 medium minced garlic cloves for 2 minutes or until
tender. Arrange 6 thickly-sliced medium Italian plum
tomatoes over the couscous crust. Cover with the mushroom
mixture. Sprinkle the top with 2 T. grated Parmesan
cheese.
In a medium bowl whisk together ¾ cup egg substitutes
or 3 eggs, 1 teaspoon dried and crumbled dill weed and
¼ teaspoon black pepper. Pour over the vegetables.
Bake in oven for 40-45 minutes or until a knife inserted
in the center comes out clean. Makes 8 quiche wedges.
Recipe source: The New American Heart Association
Cookbook, 7th edition.
Deep Dish Fruit Crisp
Preheat oven to 350 degrees. In a 9-inch deep-dish pan,
stir together the filling ingredients: 6 cups fresh
or unsweetened frozen fruit (blueberries, blackberries,
cherries, peaches, raspberries, apples, etc.), ¼
cup all-purpose flour, ¼ cup firmly packed light
brown sugar and 2 teaspoons grated lemon zest.
In a small bowl, combine the topping ingredients with
a fork: ½ cup uncooked quick-cooking oatmeal,
¼ cup all-purpose flour, ½ cup firmly
packed light brown sugar, ½ teaspoon ground cinnamon,
¼ teaspoon ground nutmeg and ¼ teaspoon
ground allspice. Cut 2 T. no trans fat tub margarine
into the other ingredients until slightly crumbly. Sprinkle
over the fruit. Bake for 30-35 minutes or until golden
brown. Makes 8 servings.
Recipe source: The New American Heart Association
Cookbook, 7th edition.
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Fruit Breakfast Parfaits
Heat a nonstick skillet over medium heat.
Add 3 T. slivered almonds and stir constantly while
toasting the nuts.
Remove and place in small bowl.
Add ½ cup crushed whole-grain flake cereal, such
as bran flakes.
In small mixing bowl stir together 2 cups nonfat vanilla
yogurt and the zest of 1 orange.
In another bowl, stir together 1 medium diced mango
and 1 (8-ounce) can drained pineapple tidbits.
Layer in 4 parfait glasses the mixtures in the following
order: ¼ cup yogurt mixture, ¼ cup fruit
mixture, 2 T. yogurt mixture, ¼ cup fruit mixture
and 2 T. yogurt mixture.
Top each with a heaping spoonful of the cereal-almond
mixture.
Makes 4 servings.
Recipe from the American Heart Association's Healthy
Recipes Kids Love.
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Honey Bran Muffinettes
Preheat oven to 425 degrees.
Lightly coat a 12-cup nonstick mini muffin pan with
canola oil.
In medium bowl, combine 1 (7.4-ounce) package honey
bran muffin mix, 1/3 cup golden raisins, 1/3 cup fat-free
milk, 1 (4-ounce) jar baby food carrots and ¾
teaspoon apple pie spice.
Stir just until blended; do not overmix.
Spoon batter evenly into muffin cups.
Bake for10 minutes or until a wooden toothpick inserted
in the center comes out almost clean.
Let cool completely before servings.
Makes 12 mini muffins.
Recipe from the American Heart Association's Healthy
Recipes Kids Love.
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Vegetarian Chili
Lightly spray a large saucepan with vegetable oil spray.
Heat over medium-high heat. Add 2 teaspoons canola oil
and swirl to coat the bottom.
Cook 2 large chopped onions, 2 chopped medium green
bell peppers and 2 minced cloves of garlic for 8 minutes
or until the peppers are soft, stirring frequently.
Reduce the heat if necessary to prevent burning.
Stir in 2 cups water, 1 cup no-salt-added canned diced
tomatoes, 1 cup uncooked bulgur, 2 T. ground cumin,
1 T.+ 1½ teaspoons chili powder, 1 T. fresh lemon
juice, ½ teaspoon black pepper and ¼ teaspoon
cayenne. Reduce the heat and simmer, covered, for 45-60
minutes or until the bulgur is done and the flavors
have blended. Stir in 2 (16-ounce) no-salt-added kidney
beans that have been rinsed and drained. Simmer, uncovered,
for 10 minutes.
Makes 6 servings.
Recipe Source: Low-Salt Cookbook, 3rd Edition, American
Heart Association.
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Garden Coleslaw
In a large bowl toss together 1 (10-ounce) package of
shredded cabbage, ½ cup finely chopped onion,
½ large green bell pepper cut into thin strips,
and 1 finely shredded carrot.
In a small bowl whisk together the dressing ingredients:
3 T. sugar or sugar substitute, 3 T. white vinegar,
2 T. + 1½ teaspoons water, and 1 T. + 1½
teaspoons canola oil.
Add black pepper to taste.
Pour dressing over the coleslaw.
Toss thoroughly.
Cover and refrigerate for at least 1 hour before serving,
to blend the flavors.
Recipe Source: Low-Salt Cookbook, 3rd Edition, American
Heart Association.
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Waldorf Dip for Dessert
In a medium bowl stir together the following ingredients:
1 cup fat-free or low-fat plain yogurt, 1 peeled and
finely chopped medium Granny Smith apple, 1 finely chopped
stalk of celery, ¼ cup chopped walnuts, 1 T.
honey, 1 teaspoon grated lemon zest, 1 T. fresh lemon
juice, ¼ teaspoon ground cinnamon and 1/8 teaspoon
ground nutmeg.
Cover and store in refrigerator for up to three days.
Serve with crispy gingersnaps for dippers.
Recipe Source: Low-Salt Cookbook, 3rd Edition, American
Heart Association.
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Start-the-Day Hash Browns
Crumble 1 (12-ounce) package turkey sausage into a large
nonstick skillet.
Cook over medium heat until almost browned, about 5
minutes.
While sausage is cooking, cut up 2 large onions into
coarse chunks.
Add the onion to cook with the sausage.
When sausage is almost done, add 1 (1-lb.) package
of refrigerated hash brown potatoes.
Season with freshly ground black pepper.
Sprinkle with 1 cup shredded reduced-fat cheddar cheese
and stir in.
Heat until cheese has melted. Serve hot.
Makes 4 servings.
Zucchini Bites
Preheat oven to 350 degrees.
Heat a cookie sheet for 2 minutes and remove from oven.
Cut 2 medium zucchini into round slices and coat both
sides with cooking spray.
In mixing bowl, stir together ½ cup reduced-fat
baking mix, 1 teaspoon minced garlic, ½ teaspoon
paprika and 3 T. reduced-fat grated Parmesan cheese.
Pour onto a plate.
Coat both sides of zucchini rounds and place on cookie
sheet.
Bake for 15 minutes or until lightly browned.
Serve immediately.
Makes 6-8 servings.
Recipe Source: American Cancer Society
**Can be dipped in either light sour cream or marinara
sauce**
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Turkey Reuben Grilled Sandwiches
Coat one side of 8 slices of dark pumpernickel bread
with reduced-fat Thousand Island salad dressing.
Top 4 of the bread slices with 1 slice of light Swiss
cheese.
Top each slice of cheese with 2 ounces of turkey breast,
then 2 T. sauerkraut, then a sprinkle of caraway seeds,
and then a second slice of cheese.
Cover with the second slice of bread to make a sandwich.
Heat a large nonstick skillet to medium-high heat;
coat with vegetable cooking spray.
Place sandwiches in the pan.
Cook for 1 minute.
Coat the top side of the sandwiches with cooking spray;
flip and cook until cheese is melted.
Cool and cut in half.
Makes 4 sandwiches.
Recipe source: American Cancer Society.
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Lovely Chocolate Cheesecake
with Fresh Fruit
Preheat oven to 350 degrees.
Coat an 8x8-inch pan with vegetable cooking spray. In
a blender or food processor blend together ¼
cup part-skim ricotta cheese, 4 ounces low-fat cream
cheese, 1 cup non-fat plain yogurt, ¼ cup maple
syrup, 3 T. cocoa powder, 2 large egg whites and 2 teaspoons
ground cinnamon.
Pour in pan.
Bake for 50 minutes or until done.
Let cool.
Decorate with fresh fruit before servings- strawberries,
blueberries, kiwi, etc. Refrigerate.
Makes 8 slices.
Recipe source: American Cancer Society.
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Penne Tuna Skillet
Cook 4 ounces dry whole-wheat or multi-grain penne pasta
in boiling water for 8 minutes.
Drain.
And set aside.
In a skillet, heat over medium-high heat 1 T. olive
oil.
Add ½ cup chopped red or yellow onion and sauté
until tender, about 3 minutes.
Add in ½ cup fat-free, reduced-sodium chicken
broth, ½ cup halved black olives, 1 T. drained
and rinsed capers, 1 teaspoon grated lemon zest and
1 T. fresh lemon juice.
Stir together and cook gently, simmering for 3 minutes.
Stir in 12 ounces drained and rinsed canned albacore
tuna and 2 cups halved cherry tomatoes.
Add in cooked penne pasta and ¼ cup grated reduced-fat
Parmesan cheese.
Stir together and heat for 3 minutes before serving.
Makes 4 servings.
From the American Heart Association Light and Easy Recipes
cookbook.
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Tuscan Bean Soup
In a saucepan heat 1 teaspoon olive oil over medium-high
heat.
Add ½ cup chopped red onion, 1 chopped celery
stalk and 1 teaspoon minced garlic for 4 minutes or
until tender. Stir in 2 cups fat-free, reduced-sodium
chicken broth, 1 (15-ounce) can drained and rinsed Great
northern beans, 1 (14.5-ounce) can undrained no-salt-added
diced tomatoes, 1 teaspoon crumbled dried oregano, ½
teaspoon crumbled dried thyme and ¼ teaspoon
crushed red pepper flakes.
Bring to a simmer, reduce heat and simmer, covered,
for 20 minutes.
Stir in 2 cups fresh baby spinach.
Simmer for 3 minutes.
Ladle soup into bowls.
Sprinkle the tops with grated reduced-fat Parmesan cheese.
Makes 6 servings.
From the American Heart Association Light and Easy
Recipes cookbook.
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Blackberry Cake with Maple
Icing
Preheat oven to 350 degrees, Coat 1 12-cup Bundt pan
with vegetable cooking spray.
In medium bowl whisk together 3 cups all-purpose flour,
2 teaspoons ground ginger, 2 teaspoons ground cinnamon,
2 teaspoons baking powder, ½ teaspoon baking
soda, ½ teaspoon ground nutmeg, ½ teaspoon
ground cloves and ¼ teaspoon salt.
Set aside.
In a large mixing bowl cream together with an electric
mixer ¾ cup sugar, ½ cup canola oil, 1
large egg, 1 large egg white and 1 teaspoon vanilla
extract until smooth.
Beat in 1 (12-ounce) jar or 1 cup all-fruit seedless
blackberry jam and ½ cup unsweetened applesauce.
Gradually add in the flour mixture and 1 cup low-fat
buttermilk, alternating between the two.
Begin and end with the flour, beating on medium after
each addition.
Pour batter into prepared pan.
Bake for 55-60 minutes or until a wooden toothpick inserted
in the center comes out clean.
Transfer the pan to a cooling rack.
Let cool for 10 minutes.
Turn the cake onto the rack and let cool completely,
about 1 hour.
Transfer to a cake plate. Makes 16 slices.
Icing: In small bowl stir together ½ cup Confectioners'
sugar and 2 T. maple syrup.
Stir in 1-2 teaspoons maple syrup a few drops at a time
until the icing is pourable but not too thin.
Drizzle over the cooled cake before slicing.
From the American Heart Association Light and Easy
Recipes cookbook.
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Chicken Wraps
Select 4 small spinach, multi-grain or whole wheat flour
tortillas.
Spread each with roasted red bell pepper hummus, using
3 T. for each tortilla.
Spread chopped or shredded cooked chicken breast evenly
over the hummus.
Top the chicken with grated carrots, chopped cucumbers
and finely chopped green onions.
Drizzle with Ranch or Caesar dressing.
Roll up tightly, cut in half and wrap in plastic wrap.
Makes 4 servings.
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Good-For-You Veggie Salad
In a large mixing bowl toss together salad ingredients:
2 cups halved cherry tomatoes, 1 medium chopped green
bell pepper, 1 small chopped red onion, 1 cup rinsed
and quartered artichoke hearts, ¼ cup halved
ripe olives and ½ cup low-fat mozzarella cubes.
Whisk together the dressing: 2 T. rice wine vinegar,
½ T. canola oil, 1 teaspoon Italian seasoning,
1 teaspoon sugar, and freshly ground black pepper.
Pour dressing over salad; toss to coat.
Refrigerate until serving time.
Dish into an individual plastic container with a leak-proof
lid before packing into the lunch box.
Makes 4 servings.
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Back-to-School Oat Bars
In a large saucepan melt 1 cup no trans fat margarine.
Stir in ½ cup packed brown sugar or ¼
cup brown sugar substitute for baking, and 1 teaspoon
vanilla.
Mix well.
Stir in 3 cups uncooked old-fashioned oats.
Heat over low heat until blended.
Coat a 9-inch square pan with vegetable cooking spray.
Spoon half of the dough into the pan and press with
the back of a large spoon to evenly cover the bottom
of the pan.
In saucepan melt over low heat 1 cup semisweet chocolate
chops.
Stir in ¾ cup peanut butter.
Pour over the oat mixture in the pan and spread evenly
with spatula.
Spoon remaining oat batter evenly over the top and press
down.
Cover with plastic wrap and refrigerate for at least
2 hours before servings.
Cut into squares before serving.
Makes 25 bars.
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Banana Muffins
Preheat oven to 375 degrees.
Coat 10 muffin cups with vegetable cooking spray.
Drain thoroughly the liquid from 2 (8-ounce) cans crushed
pineapple, reserving the juice.
Pour the reserved pineapple juice into a 1 cup measure;
add water to make 1 cup if necessary.
Place crushed pineapple in small bowl.
Stir in 1 teaspoon grated orange peel.
In large mixing bowl, whisk together 1 (14-ounce) package
reduced-fat banana muffin mix and ¼ cup wheat
germ. Add pineapple juice and stir just until moistened.
Spoon batter evenly into the muffin cups.
Spoon crushed pineapple evenly onto the top of the muffin
batter.
Bake for 16 minutes or until light brown and a wooden
toothpick inserted in the center comes out clean.
Cool in muffin pan for 5 minutes.
Remove muffins and cool on wire rack.
Makes 10 muffins.
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Cheesy Summertime Squash
In large nonstick skillet heat 2 teaspoons olive oil.
Add 4 cups zucchini or yellow squash slices (from 2
large squash) and 1 medium chopped red onion.
Cook for 2 minutes, stirring frequently.
Stir in 2 teaspoons minced garlic, ½ teaspoon
oregano and ½ teaspoon black pepper.
Cook until tender, about 5 minutes.
Pour into serving bowl.
Top with shredded fresh basil leaves and 2 T. reduced-fat
grated Parmesan cheese. Makes 4-6 servings.
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Meatball Subs
In large bowl stir together until well mixed: ½-pound
extra-lean ground beef, 4 ounces reduced-fat Italian
bulk sausage, ½ (10-ounce) package frozen, chopped,
thawed spinach (squeeze dry to remove excess moisture),
6 finely-crushed multi-grain saltine crackers, 2 egg
whites and 1 T. Italian seasoning mix.
Shape into 16 small meatballs.
Place meatballs on cookie sheet coated with vegetable
cooking spray.
Bake in 350 degree oven for 10 minutes.
Turn meatballs and bake for additional 5 minutes.
While meatballs are cooking sauté 1 medium chopped
onion in 2 teaspoons olive oil.
Add 2 cups bottled spaghetti sauce.
Bring to a boil; reduce heat and simmer.
Add cooked meatballs and simmer in the sauce for 10
minutes.
To serve: Cut 2 long loaves of whole wheat or multi-grain
Italian bread in half lengthwise.
Lightly brush the top surfaces with olive oil.
Broil the bread to toast. Remove from broiler.
Place the meatballs on the bottom halves, spreading
out evenly between the two loaves.
Spoon the sauce over the meatballs.
Sprinkle the tops lightly with reduced-fat shredded
mozzarella cheese, using ¼ cup per loaf of bread.
Place the tops of the bread on the two loaves.
Cut each loaf into thirds or fourths for mini-meatball
subs.
Makes 6-8 servings.
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Chicken with Fresh Blueberry
Sauce
In a small bowl whisk together 2 T. fresh rosemary,
2 T. fresh chopped basil, 2 teaspoons black pepper and
¼ cup olive oil.
Pour into a shallow dish.
Add 4 boneless, skinless chicken breast.
Turn to coat.
Let the chicken marinate for 30 minutes.
Blueberry Sauce: In a saucepan gently heat 1 cup pomegranate
juice.
Stir in ½ cup no-sugar-added blueberry preserves,
1 cup fresh blueberries, 1 teaspoon honey, ¼
cup prepared yellow mustard and 2 teaspoons mustard
seeds.
Cover and heat until sauce thickens, about 15 minutes.
Heat grill.
Remove chicken breast from marinade and cook on hot
grill until done, about 8 minutes per side.
Place chicken breast on serving platter, with the warm
blueberry sauce on the side.
Makes 4 servings.
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Tossed Salad with Fresh Blueberries
In large salad bowl toss together 1 bag (4 cups) mixed
greens, 1 medium red onion ( cut into slices) and 1
cup fresh blueberries.
Before serving, toss with dressing.
Makes 4 servings.
Dressing: In shaker bottle combine 1 T. no-sugar-added
blueberry preserves, 3 T. rice vinegar and 2 T. canola
oil.
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Fresh Blueberry and Peach
Cobbler
Preheat oven to 350 degrees.
In mixing bowl whisk together 2/3 cup flour, ½
cup dry oats, 1 teaspoon ground cinnamon, ½ teaspoon
ground nutmeg and ½ cup packed light-brown sugar
or ¼ cup brown sugar substitute.
Add ¼ cup no-trans-fat tub margarine and mix
in until crumbly.
In another bowl mix together 4 peaches that have been
pitted and cut into wedges, 2 cups fresh blueberries,
1 T. cornstarch, 2 T. fresh lemon juice and ¼
cup sugar or sugar substitute.
Pour into a baking dish.
Cover the top evenly with the oats mixture Bake for
45 minutes or until golden brown.
Remove and cool slightly before serving.
Makes 8 servings.
* Can top each serving with low-fat whipped topping
or 1 scoop light vanilla ice cream.
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Fresh Corn Salad
Fill a large pot with water and bring to a boil.
Remove the husks and silk from 4 ears of fresh corn.
Add corn to boiling water and cook for 8 minutes.
Remove and cool.
In serving bowl stir together ½ cup reduced-fat
sour cream, 2 T. reduced fat mayonnaise or salad dressing,
¼ cup chopped fresh parsley, ½ teaspoon
black pepper and 1 teaspoon chopped fresh dill.
Stir in ½ cup diced red pepper and 1 cup halved
fresh grape tomatoes.
Slice the kernels off the cobs, to get 2 cups.
Add to the mayonnaise mixture.
Stir to combine ingredients.
Cover and refrigerate before serving.
Makes 4 servings.
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Berry Delicious Scones
Preheat oven to 375 degrees.
Coat a baking sheet with canola cooking spray. In large
bowl, whisk together 2 cups self-rising flour and ½
cup sugar.
Stir in 1 cup diced fresh strawberries and 1 cup blueberries.
Make a well in the center.
In smaller bowl stir together ½ cup reduced-fat
buttermilk, ½ teaspoon almond extract, and 1
T. corn oil.
Pour liquid mixture into the well of the dry ingredients.
Stir with a fork, just until combined.
Do not over mix.
The batter will be slightly lumpy.
Divide the dough in half.
Flour your hands and shape each half into a ball.
Place the two balls on the baking sheet, about 5 inches
apart.
Flatten each into a 6-inch disk.
Using a pizza cutter, score each disk into 8 wedges,
but don't cut all the way through.
Bake in preheated oven for 15-20 minutes or until edges
are golden brown.
Let cool for 5 minutes on a cooking rack.
Separate the wedges with a knife.
While scones are cooling, in a small bowl whisk together
1/3 cup Confectioners' sugar, 2 teaspoons fat-free milk,
and /18 teaspoon almond extract. Drizzle the glaze over
the scones.
Makes 16 scones.
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Turkey Cutlets with Fresh
Tomato Salsa Dressing
In bowl whisk together marinade ingredients for the
turkey: 1 T. olive oil, 3 T. balsamic vinegar, 1 T.
reduced sodium soy sauce, 2 teaspoons minced garlic,
½ teaspoon ground cumin, ¼ teaspoon paprika
and freshly ground black pepper.
Add 4 turkey cutlets and turn to coat.
Cover with plastic wrap and refrigerate for 4 hours
or overnight.
Turn the cutlets periodically.
Salsa Dressing Recipe: In small bowl stir together:
¼ cup olive oil, 1 T. balsamic vinegar, 2 T.
red wine vinegar, 5 finely diced plum tomatoes, ½
cup peeled, seeded and diced cucumber, 3 thinly sliced
green onions, 3 T. finely chopped cilantro, and freshly
ground black pepper.
Refrigerate until serving time.
Heat grill to medium-high heat.
Remove turkey cutlets from the marinade.
Grill the cutlets, turning once, until browned and cooked
through.
Cut into strips.
To serve, arrange spring greens on serving patter.
Top with slices of red onion and avocado, and turkey
strips.
Top with salsa dressing.
Makes 4-6 servings.
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Fried Rice with Summertime
Vegetables
Heat 1 T. peanut oil in skillet.
Add 1 lightly beaten egg or ¼ cup egg substitute.
Stir fry for 2 minutes or until set.
Remove from skillet and set aside.
Add 1 T. peanut oil to same skillet and heat.
Add 3 thinly sliced green onions, 1 cup fresh peas (can
use frozen), ½ cup thinly sliced fresh carrots,
¼ cup sliced almonds and 1 teaspoon minced garlic.
Stir fry for 3 minutes or until almonds are toasted.
Remove from the skillet.
Heat 1 T. peanut oil in the same skillet.
Add 3 cups cooked, chilled brown rice.
Stir fry for 3 minutes or until heated.
Return the egg and almond-veggie mixture to the skillet.
Add in 1 (8-ounce) can drained and sliced chestnuts,
1 (2-ounce) jar drained, sliced pimentos, 3 T. reduced-sodium
soy sauce and ½ teaspoon sugar.
Cook until heated thoroughly, stirring occasionally.
Makes 6 servings.
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Eggplant-Orzo Salad
Slice off the ends of 1 medium eggplant.
Cut into bite-size pieces and place on cookie sheet.
Add 1 medium red onion, cut into pieces. Drizzle the
vegetables with 1 T. olive oil and toss to coat.
Bake in hot 425-degree oven for 15 minutes or until
just fork-tender.
Remove and place into serving bowl.
Add 1 cup cooked multi-grain orzo pasta, 1 T. olive
oil, 1 T. balsamic vinegar, and freshly ground pepper
to taste. Toss and cover with plastic wrap.
Chill before serving.
Makes 4-6 servings.
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Zucchini Spice Bundt Cake
Preheat oven to 325 degrees.
Coat bundt pan with vegetable nonstick cooking spray;
set aside.
In large bowl combine 1 (18-ounce package) spice cake
mix, 2 T. canola oil, ¾ egg substitutes and 1
cup water according to package directions.
Stir in 1 shredded medium zucchini, ¾ teaspoon
vanilla extract and ¼ cup chopped walnuts.
Pour into bundt pan.
Bake for 40 minutes or until a toothpick inserted in
the medium comes out nearly clean.
Cool for 10 minutes on wire rack.
Remove bundt cake from pan; invert the cake and cool
on wire rack.
Cool completely before adding the topping.
Makes 16 servings.
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Topping: In small bowl whisk together ¼ cup
Confectioners' sugar and 1-2 teaspoons fat-free milk.
Drizzle over the cake, letting it run over the edges.
Yummy Oven-Fried Chicken
Preheat oven to 375 degrees.
Coat a cookie sheet with vegetable oil cooking spray.
Place ½ cup flour and ¼ teaspoon freshly
ground black pepper on a shallow plate; stir them together
with a fork. On another plate our ½ cup egg substitute
or nonfat buttermilk and place 1 cup cornflake crumbs
on a third plate. Dip 6 pieces of boneless skinless
chicken breast in the flour first, coating both sides.
Next, dip each piece into the eggs or buttermilk, and
finally roll in the cornflake crumbs.
Place the coated chicken breasts on the cookie sheet.
Bake for 20 minutes without turning, or until tender
and the inner chicken meat is no longer pink.
Place on serving plate.
Makes 6 servings.
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Spinach Salad with Fresh
Blackberries
In a large salad bowl gently toss together 1 package
of fresh, washed baby spinach, 2 cups fresh blackberries,
2 cups halved cherry tomatoes (red and yellow), ¼
cup chopped walnuts or pecans, and 2 thinly sliced green
onions.
Before serving, stir in the dressing.
Makes 6 servings.
Dressing: In separate bowl whisk together 1/3 cup canola
oil, 3 T. white wine vinegar, 1 T. fresh lemon juice,
2 T. sugar or sugar substitute, and ¼ teaspoon
paprika.
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4th of July Macaroni Salad
Bring a large pot of water to a boil. Add in 1 (16-ounce)
package of elbow macaroni. Cook for 8 minutes; drain
and put into large serving bowl. Add 2 stalks chopped
celery, 1 medium chopped Vidalia onion, 1 chopped red
bell pepper, ¼ cup sliced black olives, and 1
cup halved grape tomatoes. Toss with dressing. Makes
10 servings.
Dressing: In small bowl whisk together ¾ cup
reduced-fat Miracle Whip or mayonnaise, ¼ cup
nonfat buttermilk, 1 T. cider vinegar, 1 T. fresh lemon
juice, and freshly ground black pepper to taste.
Berry Patriotic Pie
Bake a pre-made pastry shell according to package directions.
Set aside.
In saucepan stir together 1 T. no trans fat margarine
and 1 cup semisweet chocolate pieces.
Heat over medium heat until melted.
Stir in 1 (8-ounce) reduced-fat cream cheese; continue
to heat over low heat until smooth and creamy.
Remove from heat and stir in ¼ cup sifted Confectioners'
sugar.
Spread into baked and cooled pastry shell.
In mixing bowl gently toss together ½ cup fresh
raspberries, ½ cup fresh blueberries and ½
cup fresh strawberry slices.
Arrange the berries on the top of the pie. In microwave
melt 2 T. fruit jelly of your choice.
Brush over the berries.
Cover with plastic wrap and refrigerate for at least
4 hours before serving.
Let stand at room temperature for 30 minutes before
serving.
Each slice can be served with a dollop of whipped topping.
Makes 8 slices of pie.
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Peachy Bread - perfect
for breakfast
Preheat oven to 350 degrees.
Coat a 9x5-inch loaf pan with vegetable cooking spray.
Defrost unsweetened peach slices.
Cut into small pieces to obtain 1 cup. In mixing bowl
whisk together 1½ cups all-purpose flour, ¾
cup whole wheat flour, ¼ cup toasted wheat germ,
¾ cup sugar or sugar substitute and 1 teaspoon
baking soda.
In another bowl stir together ½ cup fat-free
or reduced-fat sour cream, ½ cup egg substitutes,
2 T. canola or light olive oil, and 1 teaspoon almond
extract.
Make a well in the dry ingredients.
Pour the sour cream mixture into the middle.
Stir with a spoon until ingredients are mixed.
Do not overmix.
Gently fold in the diced peaches.
Pour batter into the loaf pan; smooth out the top.
Bake in preheated oven for about 1 hour, or until a
wooden toothpick inserted in the center of the bread
comes out clean.
Cool the pan on a rack for 15 minutes.
Remove bread from pan and cool before slicing.
Makes 16 slices.
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Creamy Carrot and Potato
Soup
In large saucepan place 4½ cups low-sodium vegetable
stock, 2 cups shredded carrots, 2 celery stalks cut
into small pieces, 1 medium onion coarsely chopped,
and 3 cups peeled and cubed baking potatoes (1 lb).
Bring to a boil; lower the heat and simmer uncovered
for 40 minutes or until vegetables are tender.
Place half of the mixture into a food processor or
blender; cover and process until smooth.
Repeat with the rest of the soup and return the blended
soup to the saucepan.
To make a creamier soup, you can whisk in ½ cup
half & half cream at this time.
Stir in ¼ cup minced fresh parsley, ½
teaspoon paprika, ¼ teaspoon black pepper and
1/8 teaspoon ground red pepper. Heat gently and serve
warm.
Makes 6 servings.
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Berry Cake
Preheat oven to 350 degrees.
Coat a 13x9-inch metal baking pan with cooking spray.
In large mixing bowl, empty the contents of 1 (18.25-ounce)
yellow cake mix.
Using the package direction, substitute 1¼ cups
water, ¾ cup egg substitute, 1 (5-ounce) jar
baby food pears and 2 T. canola oil for the ingredients
called for on the package.
Pour the batter into the pan.
Bake for 27 minutes or until a cake tester or wooden
toothpick inserted in the center comes out clean.
Transfer to a cooling rack.
Let cake cool completely, at least 1 hour.
In large bowl gently stir together 1 quart of fresh,
quartered strawberries and 1 pint fresh blueberries.
In small microwavable bowl, microwave ½ cup all-fruit
apricot spread on 100% power (high) for 1 minute or
until melted.
Stir in 1 T. grated and peeled gingerroot.
Spoon over the berries, gently stirring until blended.
Spoon berry mixture over the cooled cake, spreading
it lightly to cover the surface.
Refrigerate until serving time.
Makes 20 servings.
Recipe Source: Light & Easy Recipes from the
American Heart Association.
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Carrot Salad
In serving bowl stir together 4 cups shredded fresh
carrots, ½ cup raisins and 1 (8-ounce) can drained
pineapple tidbits.
Our dressing over the salad ingredients and gently toss
together to coat.
Cover and refrigerate until serving time.
Makes 6-8 servings.
Dressing: In small bowl whisk together 1 cup nonfat
or reduced-fat vanilla yogurt or sour cream, 1 T. powdered
sugar and 1 teaspoon grated orange peel.
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Easy Pleasy Peach Pie
Preheat oven to 450 degrees.
Thaw 1 (1-lb.) bag of frozen unsweetened peaches.
Pour the peach juice into a saucepan.
Whisk in 2 teaspoons cornstarch until dissolved.
Add the peach slices and 1/3 cup golden raisins.
Bring to a boil and boil gently for 2 minutes.
Stir occasionally; mixture should thicken.
Remove from heat and stir in 3 T. sugar or sugar substitute,
1 teaspoon vanilla and ¼ teaspoon ground cinnamon.
Pour peach pie filling into either a pre-baked pastry
shell or a reduced-fat graham cracker crust.
Sprinkle the top with 1 T. sugar.
Refrigerate until serving time.
Makes 8 slices.
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Salad with Balsamic Currant
Vinaigrette Dressing
In a jar shake together 3 T. currants and 1/3 cup balsamic
vinegar.
Let stand for 30 minutes.
Add 2 teaspoons minced garlic, 2 T. water, 2 teaspoons
Dijon mustard, 2 teaspoons olive oil, 1 teaspoon sugar
and ¼ teaspoon freshly ground black pepper.
Shake together thoroughly.
Refrigerate until time to serve over a salad of mixed
greens.
Makes ¾ cup.
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Love 'Em Biscuits
Preheat oven to 425 degrees.
In mixing bowl whisk together 2 cups all-purpose flour
and 1 T. baking powder.
Add 2/3 cup nonfat buttermilk and 1/3 cup canola oil.
Stir with a fork to mix ingredients.
Turn out the dough onto a sheet of waxed paper.
Knead dough between the waxed paper 12 times.
Pat the dough out to about ½-inch in thickness.
Using a biscuit cutter, cut dough into rounds and place
onto an ungreased baking sheet, with sides touching.
Bake for 12-15 minutes or until golden brown.
Remove from oven. Makes 12 biscuits.
Options:
Cheese Biscuits: Split biscuits in half. Spread
each half with tub margarine. Add 1 slice of reduced-fat
cheddar cheese, replacing the top.
Herb Biscuits: Add 2 T. chopped fresh herbs to
the flour, before adding liquid ingredients. Good options
are basil or lemon thyme.
Cinnamon Breakfast Biscuits: Whisk in 2 T. sugar
and 1 teaspoon apple pie spice with the flour and baking
powder.
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Best Turkey Burgers on
the Grill
In mixing bowl stir together ¼ cup egg substitute,
1/3 cup dry bread crumbs, 1 small finely chopped green
pepper, 3 finely chopped green onions and 1/8 teaspoon
black pepper.
Add 1 lb. ground raw turkey and combine all ingredients.
Shape into 4 large turkey burgers.
Grill burgers over medium-high grill for 6 minutes
per side.
Top with sundried tomato spread, and slices of red onion,
red tomatoes and lettuce leaves.
Serve on multi-grain hamburger buns.
Makes 4 burgers.
Sun-dried spread: In bowl stir together 15 sun-dried
tomatoes and ¾ cup boiling water.
Let stand for 30 minutes.
Drain water, reserving 1 T. of the liquid.
In food processor place tomatoes, tomato liquid, 2 teaspoons
minced garlic, ¼ cup reduced-fat Parmesan cheese,
¼ cup chopped fresh parsley, 3 T. chopped fresh
basil, 3 T. toasted slivered almonds and 2 teaspoons
vegetable oil.
Pulse until minced. This will be chunky.
Refrigerate until ready to use. Makes 1 cup.
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Yummy Berry Cheesecake
Preheat oven to 375 degrees.
Crush 5 graham cracker squares; stir in ½ teaspoon
ground cinnamon.
Press into the bottom of a greased 9-inch springform
pan.
Set aside.
In large mixing bowl beat filling ingredients with
an electric mixer until smooth and combined: 3 (8-ounce)
packages nonfat or reduced-fat cream cheese, 1 cup sugar
or ½ cup sugar-substitute-for-baking, 2 T. all-purpose
flour,1 teaspoon vanilla extract, and ½ teaspoon
finely shredded lemon peel.
Add ½ cup egg substitutes, beating on low speed
just until combined. Do not overmix.
Stir in ¼ cup skim or 1% milk.
Pour into graham cracker curst.
Place the springform pan in a shallow baking pan.
Bake in preheated oven for 40 minutes or until the center
appears nearly set when shaken gently.
Cool springform pan on a wire rack for 15 minutes.
Loosen crust from the sides of the pan with a think
knife.
Remove sides of the pan and cool for 1 hour.
Cover and chill for 4 more hours or up to 24 hours.
Microwave seedless raspberry jam.
Before serving, drizzle each slice with the soft jam,
and sprinkle the top with fresh raspberries and blueberries.
Makes 16 servings.
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Rosemary-Roasted Vegetables
In mixing bowl whisk together 1 T. crushed dried rosemary
or 2 T. fresh rosemary, 2 T. water, 2 T. olive oil,
2 teaspoons minced garlic and freshly ground black pepper.
In large bowl place 1 lb. small new potatoes cut into
1-inch chunks.
Pour 1/3 of the dressing over potatoes; spread potatoes
onto baking sheet and bake in hot 450 degree oven for
8 minutes.
While potatoes are roasting cut 2 large red bell peppers
into chunks and place in bowl.
Cut 1 medium eggplant into chunks and add to peppers.
Toss with remaining dressing and add to the potatoes.
Continue to roast for 20-25 minutes or until vegetables
are tender.
Serve immediately.
Makes 4-6 servings.
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Fruity Muffins
In large mixing bowl stir together 2 cups all-purpose
flour, 2 teaspoons baking powder, ¼ teaspoon
baking soda, ½ cup sugar and 2 teaspoons grated
lemon rind.
In small bowl lightly whisk together 1 egg or ¼
cup egg substitute, ¾ cup nonfat buttermilk and
4 T. canola oil.
Add liquid ingredients to dry ingredients and stir together
just until ingredients are moistened.
Do not overmix or muffins will be tough.
Coat 12 muffin cups with vegetable cooking spray.
Fill two-thirds full with batter.
Sprinkle the top with streusel topping.
Bake in preheated 400 degree oven for 15 minutes or
until golden brown.
Remove from pans.
Makes 12-15 muffins.
Streusel Topping: In food processor pulse together
2½ T. uncooked dry oats, 1½ T. brown sugar,
1 T. all-purpose flour, and ¼ teaspoon allspice.
Add 1 T. soft no-trans-fat margarine and pulse until
coarsely mixed.
Pour into mixing bowl and stir in 2 T dried blueberries
or other dried fruit, 1 T. chopped almonds and 2 teaspoons
grated lemon rind.
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Grilled Chicken with Avocado
Salad
Preheat grill.
In mixing bowl whisk together dressing ingredients:
2/3 cup reduced-fat sour cream, 1/3 cup fresh lime juice,
1 T. water, 1 teaspoon minced garlic, ½ teaspoon
ground cumin, 1/8 teaspoon ground cayenne and 1/8 teaspoon
freshly ground black pepper.
Pour ¼ cup of dressing into small bowl.
Add 1½ lb. boneless, skinless chicken tenders
and toss to coat.
Cook tenders on hot grill for 3 minutes; turn and cook
additional 2 minutes or until cooked through.
Transfer to a platter.
On 4 individual serving plates, place mixed green salad.
Top the salad with fresh tomato slices, red onion slices,
and fresh avocado slices.
Top with chicken tenders.
Drizzle each salad with the dressing.
Serve immediately.
Makes 4 servings.
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Make-Ahead Picnic 3-Bean
Salad
Cook 2 cups frozen soybeans (edaname) according to package
directions.
Drain and rinse with cool water to stop the cooking
process.
Place in large serving bowl.
Add 1 (15-ounce) can rinsed garbanzo beans, 1 (15-ounce)
can rinsed kidney beans, 1 small thinly sliced red onion
and ½ chopped fresh cilantro or parsley.
In small bowl whisk together the dressing ingredients:
¼ cup olive oil, 1 teaspoon finely shredded lime
peel, ¼ cup lime juice and 1/8 teaspoon ground
white pepper.
Pour over bean salad and toss to coat well.
Cover and refrigerate overnight before serving.
Makes 8-10 servings.
*Note: can also add frozen corn or green peas (do
not cook), rinsed canned green beans or black beans
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Picnic-Perfect Gingerbread
Preheat oven to 350 degrees.
Coat an 8-inch square baking pan with cooking spray.
Place a wire rack over waxed paper for easy clean-up.
In small bowl whisk together 1 1/3 cups all-purpose
flour, 1½ teaspoons pumpkin pie spice and ¾
teaspoon baking soda. In another small bowl stir together
½ cup natural applesauce, ¼ cup light
molasses and 1 large egg or ¼ cup egg substitutes.
In mixing bowl cream together ¼ cup no-trans-fat
margarine and ½ cup packed dark brown sugar or
¼ cup brown sugar substitute-for-baking. Lower
the speed and add in the applesauce mixture. Stir in
flour mixture with spoon just until combined. Do not
overmix or the cake will be tough. Stir in 2 teaspoons
grated peeled fresh ginger. Pour batter into cake pan.
Bake in preheated oven for 45 minutes or until a wooden
toothpick inserted in the center of the cake comes out
clean. Cool on wire rack for 10 minutes. Remove cake
from pan and set on the wire rack.
Chop crystallized ginger into small pieces to get 3
tablespoons. Sprinkle ginger evenly over the top of
the gingerbread. In small bowl, blend ¾ cup sifted
confectioners' sugar with 1½ T. water to make
a glaze. Drizzle glaze over the gingerbread, letting
it drizzle down the sides. Cool completely before serving.
Makes 9-12 servings.
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Lemony Barley
In a saucepan, heat 1 T. olive oil over moderate hear.
Add 1 cup finely chopped onions and 3 stalks finely
chopped celery.
Sauté until softened and lightly browned, about
7 minutes.
Stir in 1 cup rinsed barley.
Pour in 2½ cups low-sodium canned chicken or
vegetable broth, as well as ½ teaspoon dried
oregano, 1/8 teaspoon pepper and 1 teaspoon finely grated
lemon zest.
Bring mixture to a boil; lower the heat to simmering.
Cover the pan and cook until almost all liquid is absorbed
and barley is cooked through, about 40 minutes.
While barley is cooking, toast 2 T. sunflower seeds
in a dry nonstick skillet over medium high heat.
Stir frequently until seeds are golden brown.
Remove from heat.
Stir 1/3 cup golden raisins and 1 T. freshly squeezed
lemon juice into the barley.
Cover the pan, remove from heat, and let stand for 5
minutes.
Gently stir in toasted sunflower seeds and 3 T. chopped
fresh parsley.
Makes 8 servings
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Mini Pizza Bites
Using freshly made pizza dough (for one pizza), break
off small chunks of the dough, and press into small
individual pizza rounds to make 12-15 mini pizzas.
Place rounds on baking sheets lined with parchment paper.
Lightly brush the tops with olive oil.
Sprinkle with Mrs. Dash sodium-free Italian seasoning
blend.
Top each round with thin slices of Roma tomatoes and
fresh basil leaves.
Sprinkle the tops with reduced-fat Parmesan cheese and
shredded reduced-fat Italian cheese blend.
Bake in pre-heated 425-degree oven for 10-12 minutes
or crust is golden brown.
Cool slightly and remove to serving platters.
Makes 12-15 individual pizzas.
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Banana Cream Pie
Preheat oven to 350 degrees.
Coat a 9-inch pie plate with vegetable cooking spray.
In a food processor pulse 48 reduced-fat vanilla wafers,
2 T. honey and 2 T. water until there are fine crumbs.
Press crumb mixture into pie plate and up the sides.
Bake in oven for 10 minutes or until set; cool on wire
rack.
In mixing bowl whisk together the contents of 1 (4-serving)
sugar-free instant vanilla pudding mix, 1 teaspoon vanilla
and 2 cups fat-free milk.
Set aside.
Slice 6 large bananas into even slices and toss with
¼ cup orange juice to prevent browning.
Line the crust with one-third of the banana slices.
Top with one-half of pudding mixture.
Add another one-third of banana slices, and then the
remaining pudding.
Top the pie with remaining banana slices arranged in
a spiral design.
Brush the banana tops with 3 T. melted apricot preserves.
Cover and chill in refrigerator for at least 4 hours
or more.
Makes 8 slices.
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Baked Salmon with Spinach
In large skillet heat 1 teaspoon olive oil, swirling
to coat the bottom of the pan.
Add 2 ounces fresh spinach leaves and 1 teaspoon grated
lemon zest and cook for 1 minutes or until the spinach
has wilted.
Stir constantly.
Transfer to a medium bowl.
Add ¼ cup chopped roasted red bell peppers (rinse
and drain, if bottled), ¼ cup coarsely chopped
fresh basil leaves and 2 T. chopped walnuts and toss
with spinach.
Preheat oven to 400 degrees.
Line a baking sheet with aluminum foil.
Coat the foil with cooking spray.
Cut a slit lengthwise into 4 (4-ounce) salmon fillets
to make a pocket for stuffing.
Do not cut through to the other side.
Stuff each pocket with the spinach-vegetable mixture.
Transfer to the baking sheet.
Using a pastry brush, coat the tops of each fillet with
Dijon mustard (you will need 2 T.).
In small bowl stir together 2 T. plain dry bread crumbs,
½ teaspoon crumbled dried oregano, ½ teaspoon
garlic powder and 1/8 teaspoon black pepper.
Sprinkle the topping over the fish fillets.
Spray the tops with cooking spray.
Bake for 12 minutes or until the fillets flake easily
with a fork and filling has heated through.
Makes 4 servings.
Recipe Source: American Heart Association Light &
Easy Recipes.
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Broiled Corn Salad
Preheat broiler.
Cut 4 dry-packed sun-dried tomato halves into small
pieces.
Place in medium bowl and pour in ½ cup boiling
water.
Let stand for 10 minutes or until softened.
Drain, discarding the liquid.
Return tomatoes to the bowl.
Meanwhile, line a broiler pan with aluminum foil.
Lightly spray the foil with cooking spray.
Spread 2 cups fresh, frozen or no-salt-added canned
whole-kernel corn (drained) on the foil in a single
layer. Sprinkle the corn with ½ teaspoon chili
powder.
Broil 4 inches from the heat without stirring for 2
minutes, or until the edges of the corn kernels are
golden brown. Watch carefully to be sure the corn does
not burn.
Transfer the pan to a cooling rack and let stand for
5 minutes.
Add the corn and 2 thinly sliced green onions to the
tomatoes.
Stir in ½ teaspoon grated lime zest, 2 T. fresh
lime juice, 2 T. snipped fresh cilantro, 2 teaspoons
extra-virgin olive oil, ¼ teaspoon ground cumin
and ¼ teaspoon salt.
Stir ingredients together to thoroughly mix.
Serve on red-leaf lettuce leaves.
Makes 4 servings.
Recipe Source: American Heart Association Light &
Easy Recipes.
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Gingery Carrot Cake
Preheat oven to 350 degrees.
Lightly coat a 10-cup Bundt pan with cooking spray.
In large bowl stir together 2 cups all-purpose flour,
1¼ cups sugar, 2 teaspoons baking powder, 1 teaspoon
ground cinnamon, ½ teaspoon baking soda and 1/8
teaspoon salt.
In medium bowl whisk together ½ cup nonfat buttermilk,
1/3 cup canola or corn oil, 1 T. grated, peeled gingerroot,
1 teaspoon vanilla, and 1 egg yolk (save the egg white).
In large mixing bowl, with an electric mixer on high,
beat 2 egg whites for 2 minutes or until stiff peaks
form (the peaks don't fall when the beaters are lifted).
Stir the buttermilk mixture into the flour mixture.
Stir in 1½ cups shredded carrots.
Using a rubber spatula, fold in the egg whites, about
one-third at a time.
Pour the batter into the Bundt pan, lightly smoothing
the top with the scraper.
Bake for 35-40 minutes or until a wooden toothpick inserted
in the center come out clean.
Transfer to a cooling rack and let cool completely,
about 1 hour.
Turn the cake out onto a cake plate before slicing.
Makes 12 servings. Recipe Source: American Heart Association
Light & Easy Recipes.
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Easy Garlic-Roasted Pepper
Dip
In a food processor blend until slightly smooth the
following ingredients: 1 cup nonfat cottage cheese,
¼ cup nonfat sour cream or plain yogurt, ½
cup fat-free cream cheese, 1 T. minced garlic (more
can be added to taste), 1/3 cup drained roasted red
peppers, ¼ teaspoon black pepper and ½
teaspoon hot sauce. Spoon into serving bowl and chill
for 1-2 hours before serving. Serve with fresh raw vegetables
or chunks of whole wheat pita bread. Makes 2½
cups dip.
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Cheese-Broccoli Stuffed Potatoes
Scrub 4 large baking potatoes. Prick with a fork and
bake for 1 hour or until done. These can easily be microwaved
instead to save time. Cool slightly.
Chop fresh broccoli florets to get 2 cups. Steam over
boiling water for 3 minutes. Drain and set aside.
Cut the 4 potatoes in half lengthwise. Scoop out the
potato pulp, but leave a ¼ -inch section of potato
along the edge of the shell. In a medium mixing bowl
place potato pulp, ½ cup fat-free sour cream,
and 1 T. reduced-fat tub margarine. Mash the ingredients
until they are smooth. Add steamed broccoli pieces,
1/3 cup shredded reduced-fat cheddar cheese, 3 T. chopped
fresh parsley, 2 teaspoons Italian seasoning and ¼
teaspoon pepper. Stir ingredients together well and
then fill the potato halves with the broccoli-cheese
mixture. Place on an ungreased baking sheet. Bake in
the 400-degree oven for 15-20 minutes. Remove and sprinkle
the tops with shredded cheddar cheese and paprika. Return
to oven and bake until the cheese melts. Makes 8 side
dish servings or 4 main dish servings.
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Fruit Smoothies
In a blender or food processor combine until smooth:
1 cup fat-free milk, 1 cup plain nonfat yogurt, the
grated zest and juice of 1 large orange, 1 cup frozen
strawberries and 1 cup frozen raspberries. 1 T. sugar
or sugar substitute can be added to taste, if desired.
Makes 4 servings. Note: calcium-fortified orange juice
can replace the milk.
Indian Spinach Salad
Heat a nonstick skillet over medium heat and gently
brown 2 T. shredded dried coconut.
Set aside.
In large serving bowl toss together 1 package pre-washed
baby spinach. 1 cup red bell pepper strips, 1 medium
red onion cut into strips, 1 small can drained and rinsed
chickpeas, and 1 (8-ounce) can drained pineapple tidbits.
Whisk ¼ teaspoon curry powder into ½ cup
ginger-flavored bottled vinaigrette dressing.
Pour dressing over salad and toss.
Add 2 T. toasted coconut and 2 T. cashew halves.
Toss well before serving.
Makes 4-6 servings.
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Broiled Cod w/ Green Beans
Preheat broiler. Rinse four (4-ounce) fresh cod fillets
and pat dry.
Place on broiler rack.
Sprinkle with freshly ground black pepper.
Stir 2 T. sesame seeds into 2 T. olive oil.
Brush the cod with half of oil mixture.
Broil for 4 minutes.
Turn once and brush other side with remaining oil-seed
mixture.
Broil another 4 minutes, until fish flakes easily.
Remove from oven; place fish on serving platter and
cover with oil until serving time.
In skillet, heat 1 T. olive oil over medium-high heat.
Add 1 (12-ounce) package of trimmed, fresh green beans
and fresh orange slices from 1 orange.
Cover and cook beans for 2 minutes.
Add 1 teaspoon minced garlic and cook an additional
5 minutes or until beans are just tender.
Serve with broiled cod.
Makes 4 servings.
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Blueberry Shortcake
Heat oven to 400 degrees.
In large bowl whisk together 2 cups all-purpose flour,
2 T. granulated sugar, 2 teaspoons grated lemon peel,
¼ teaspoon nutmeg and 1 T. baking powder.
In another bowl stir together 2/3 cup nonfat buttermilk
and 1/3 cup canola oil.
Add liquid ingredients all at once to flour mixture
and stir together until a soft ball forms.
Pour onto waxed paper and knead the dough 10-12 times
between the waxed paper.
Pat out with hand to desired thickness and cut into
rounds to make 12-16 shortcakes.
Place on baking sheet lined with parchment paper and
bake for 12 minutes or golden brown.
To serve: Split each shortcake in half horizontally.
Mound the bottom half with 1/3 cup frozen or fresh wild
blueberries and a dollop of reduced-fat whipped topping.
Place the other half on top.
Makes 12-16 shortcake desserts.
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Lemony Kale
Rinse 2 lb. fresh kale and trim off tough stems.
Thinly slice the leaves.
In large nonstick skillet heat 1 T. olive oil.
Add kale and toss to coat.
Stir in 2 teaspoons minced garlic.
Stir in ¾ cup low-sodium chicken broth.
Cover the pan and simmer for 15 minutes.
Stir occasionally to mix ingredients.
Just before serving stir in ½ teaspoon fresh
ground black pepper and 2 T. fresh lemon juice.
Makes 10-12 generous servings.
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Easy Mexican Casserole
Coat a nonstick skillet with vegetable cooking spray
and heat over medium-high heat.
Crumble in 1 lb. ground turkey breast.
Cook until no longer pink.
Add 1 medium chopped green pepper, 1 medium chopped
red pepper, 2 (14½ -ounce) cans no-salt-added
stewed tomatoes and 1 teaspoon ground cumin.
Bring to a boil; reduce heat and simmer uncovered for
15 minutes.
Remove from heat.
Pour into serving dish.
Sprinkle the top with ½ cup reduced-fat shredded
Mexican cheese and 2 cups crumbled baked tortilla chips.
Makes 6 servings.
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Pineapple Pudding
In mixing bowl whisk together 1 small package sugar-free
vanilla pudding mix, 1 cup skim milk and the reserve
pineapple juice from 1 (8-ounce) can of drained crushed
pineapple (packed in its own juice).
Set aside ½ cup topping from 1 (8-ounce) container
fat-free whipped topping.
Stir the remaining whipped topping into the pudding
and mix until combined.
In small bowl whisk together 2 ounces reduced-fat tub-style
cream cheese and ½ cup whipped topping.
Fold this into the pudding mixture.
In ziploc bag use a rolling pin to crush 16 small gingersnaps.
In an 8x8-inch glass casserole dish, sprinkle the bottom
with one-third of the crushed gingersnaps.
Top with half of the pudding mixture.
Sprinkle with one-third of the gingersnaps, and then
top with the remaining half of the pudding mixture.
Top with remaining gingersnaps.
Spread with crushed pineapple evenly over the top.
Cover with plastic wrap and refrigerate at least 2 hours
before serving.
Makes 8-10 servings.
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Multi-Colored Potato Salad
Scrub and quarter 1 lb. each of small Yukon gold, purple
and red potatoes.
Potato chunks should be about the same size.
Place potatoes in steamer over 1-inch boiling water
and steam 15 minutes or until fork-tender.
Drain in colander and place in a serving bow.l
Add 5 thinly sliced green onions.
In small bowl whisk together the dressing ingredients:
3 T. olive oil, 2 T. tarragon vinegar, 4 T. creamy Dijon
mustard, 1 T. chopped fresh tarragon and ½ teaspoon
freshly ground pepper.
Pour over potatoes and onions; gently toss to coat.
Serve warm or chilled.
Makes 10 servings.
*Potatoes are an excellent source of potassium, vitamin
C and fiber.
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Springtime Carrots
Peel 4 lb. fresh carrots and cut into 3-inch lengths.
Melt 2 T. no-trans-fat margarine in large nonstick skillet
and add carrots; toss to coat and cover.
Cook for 12 minutes; stir occasionally.
Stir in 3 T. honey; increase heat and cook until carrots
are tender and glazed, about 3 minutes.
Add 2 T. snipped chives, 2 T. chopped crystallized ginger
and ½ teaspoon freshly ground pepper.
Serve warm.
Makes 10 servings.
*Carrots are an excellent source of potassium, beta-carotene
and fiber.
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Fresh Springtime Lemony Cupcakes
Line 15 muffin cups with paper cupcake liners.
In small bowl whisk together 1¾ cups cake flour,
1½ teaspoons baking powder and ¼ teaspoon
salt.
Set aside.
Preheat oven to 350 degrees.
In large bowl beat ½ cup no-trans-fat margarine.
Add 1 cup granulated sugar, 1½ teaspoons lemon
extract and ½ teaspoon vanilla.
Beat at medium-high speed for 2 minutes.
Add 1 egg or ¼ cup egg substitute and beat; add
another egg or ¼ egg substituted and beat well.
Alternately add the flour mixture and 2/3 cup skim milk
to the mixture; beat on low speed until combined.
Stir in 3 T. fresh lemon juice and 2 teaspoon finely
shredded lemon peel.
Do not overmix or cupcakes will be tough.
Spoon batter into cupcake cups, filling to three-fourths
full.
Bake in over for 25 minutes or until a wooden pick inserted
in the center comes out clean.
Cool on rack for 5 minutes; remove cupcakes from pan
and cool before glazing.
Makes 15 small cupcakes.
Lemon Glaze: In small mixing bowl whisk together 1
cup sifted powdered sugar and 5 teaspoons fresh lemon
juice.
Add additional juice as needed.
Stir in 1 teaspoon finely shredded lemon peel.
Spoon glaze over cooled cupcakes.
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Spinach Breakfast Casserole
Preheat oven to 400 degrees.
In small saucepan, heat 2 teaspoons olive oil.
Add ½ cup finely chopped onion and 2 teaspoons
minced garlic.
Sauté gently until onions are tender.
Thaw 1 (10-ounce) package of frozen chopped spinach;
squeeze dry to remove excess moisture.
In mixing bowl whisk together 8 eggs or 2 cups egg
substitutes.
Add in onion-garlic mixture, thawed spinach, 1½
cups reduced-fat shredded mozzarella cheese, ¼
cup reduced-fat blue cheese, 2 diced plum tomatoes and
2 T. chopped walnuts.
Stir all ingredients together.
Coat a 1-quart shallow baking dish with cooking spray.
Pour egg-vegetable mixture into casserole dish.
Bake uncovered in hot oven for 30 minutes or until a
knife inserted in the center comes out clean.
Serve in wedges.
Garnish with fresh tomato slices and fresh parsley.
Makes 6 wedges.
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Asparagus with Vinaigrette
Dressing
Wash and trim 2 lb. baby asparagus, and cut into 2-inch
pieces.
Place in steamer basket and steam over boiling water
in saucepan for 6 minutes.
Remove steamer and rinse asparagus with cold water to
stop the cooking process.
Place in large serving bowl.
Add 3 sliced green onions, 1 small diced green pepper,
2 T. sweet pickle relish and 1 teaspoon minced garlic.
Toss together.
Dressing: In small bowl, whisk ¼ cup olive oil,
3 T. fresh lemon juice, 1 T. diced onion, 2 T. minced
fresh parsley and ¼ teaspoon freshly ground black
pepper.
Pour over asparagus and toss to coat.
Refrigerate until serving time.
Makes 8 servings.
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Key Lime Pie
In large mixing bowl beat together 2 (8-ounce) packages
of reduced-fat cream cheese, 1 (8-ounce) package fat-free
cream cheese, 1 (8-ounce) container plain nonfat yogurt,
2/3 cup powdered sugar, ¼ cup lime juice, 3 T.
sugar substitute, 2 teaspoons grated lime peel and 1½
teaspoons vanilla. Beat at high speed with electric
mixer until smooth.
Follow baking directions on the package of 1 pre-made
reduced-fat graham cracker crust.
Pour the pie ingredients into the cooled shell.
Cover with plastic wrap; freeze for 2 hours or refrigerate
overnight.
Topping: Top each of the 8 slices of pie with fresh
slices of peeled kiwi.
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Corn and Black Bean Salad
Combine all ingredients in serving bowl and toss to
mix: 1 (15-ounce) can drained fiesta corn, 1 (15-ounce)
can drained and rinsed black beans, 1 (14.5-ounce) can
drained diced tomatoes with jalapenos, 4 sliced green
onions, 2 tablespoons olive oil and ½ teaspoon
ground cumin.
Garnish with freshly chopped cilantro.
Makes 6 servings.
Drain 1 (6-ounce) can of water packed tuna.
Place in mixing bowl and flake the tuna. Stir in 1 chopped
stalk of celery, 2 tablespoons finely diced red onion,
½ teaspoon grated lemon peel, 1 tablespoon fresh
lemon juice, 1 teaspoon freshly chopped dill, and freshly
ground black pepper to taste.
Stir in ¼ cup sliced almonds and 2 tablespoons
reduced-fat feta cheese.
Spoon onto tomato halves.
Makes 4 servings.
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Cranberry Rice Pudding
In saucepan stir together ¾ cup quick-cooking
brown rice, 1½ cups water and ½ cup dried
cranberries or cherries. Bring to a boil, then reduce
the heat.
Cover and simmer for 12 minutes or until the water is
absorbed and rice is tender.
In medium bowl whisk together 1 (1-ounce) package sugar-free
vanilla pudding mix, 1¾ cups fat-free milk and
½ teaspoon ground cinnamon.
Whisk for 2 minutes or until thickened; set aside.
In small bowl stir together 1 cup fresh or frozen blueberries,
1 T. sugar substitute and ¼ teaspoon vanilla.
Toss to coat.
Add cooked rice to pudding mixture and stir to combine.
Serve rice pudding hot, at room temperature or chilled.
Top with blueberries.
Makes 8 servings.
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Lemon Tuna
Salad
Drain 1 (6-ounce) can of water packed tuna.
Place in mixing bowl and flake the tuna.
Stir in 1 chopped stalk of celery, 2 tablespoons finely
diced red onion, ½ teaspoon grated lemon peel,
1 tablespoon fresh lemon juice, 1 teaspoon freshly chopped
dill, and freshly ground black pepper to taste.
Stir in ¼ cup sliced almonds and 2 tablespoons
reduced-fat feta cheese.
Spoon onto tomato halves.
Makes 4 servings.
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Broccoli and Orzo Soup
In a large saucepan, heat 1 teaspoon olive oil over
medium heat, swirling to coat the bottom.
Cook ¼ cup chopped red onion and 1 medium minced
clove of garlic for 2-3 minutes, or until the onion
is crisp-tender, stirring occasionally.
Stir in 4 cups fat-free, low-sodium chicken broth and
1 (2-ounce) jar drained and rinsed diced pimentos.
Increase heat to medium high and bring to a simmer.
Stir in ¼ cup dried orzo and 1 tablespoon imitation
bacon bits.
Reduce the heat and simmer, partially covered, for 3
minutes or until the orzo is almost tender.
Stir in 1 cup chopped fresh broccoli florets, 1 teaspoon
crumbled dried basil, 1 teaspoon grated lemon zest and
¼ teaspoon black pepper.
Simmer for 5 minutes or until the broccoli and orzo
are tender.
Ladle into 4 bowls.
Sprinkle with reduced-fat Parmesan cheese. Makes 4 servings.
Recipe Source: Light & Easy Recipes, American
Heart Association, February 2008.
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Rosemary Chicken with Mediterranean
Brown Rice
Prepare 1 packet boil-in-bag brown rice according to
package directions. Meanwhile, sprinkle ½ (0.7-ounce)
packet Italian salad dressing mix and ¼ teaspoon
crushed dried rosemary over both sides of 4 boneless,
skinless chicken breasts. Using your fingertips, gently
press the mixture so it adheres to the chicken. In large
nonstick skillet, heat 2 T. olive oil over medium-high
heat, swirling to coat the bottom. Add chicken breasts
and immediately reduce heat to medium. Cook for 4 minutes
on each side or until no longer pink in the center.
Transfer to a plate.
Increase heat to medium high. In same skillet, stir
together the ½ cup dry white wine, ½ teaspoon
grated lemon zest and 2 T. fresh lemon juice. Cook for
2 minutes or until reduced to about ¼ cup. Remove
skillet from the heat. Stir in 2 medium, finely chopped
green onions and 1 teaspoon chopped fresh oregano leaves
into the cooked rice. Spoon the rice onto a platter.
Arrange the chicken breasts over the rice. Spoon the
sauce over the chicken. Squeeze fresh lemon juice over
the chicken and rice. Makes 4 servings.
Recipe Source: Light & Easy Recipes, American
Heart Association, February 2008.
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Mexican Hot Chocolate Cupcakes
Preheat oven to 350 degrees.
Lightly spray 1 (12-cup) and 1 (6-cup) muffin pan with
cooking spray.
Set aside. In medium bowl, whisk together 1½
cups all-purpose flour, 1 cup sugar, ¼ cup unsweetened
cocoa powder, 1 teaspoon baking soda, 1 teaspoon ground
cinnamon and ¼ teaspoon ground nutmeg.
In separate medium bowl, whisk together ¾ cup
fat-free milk, ½ cup fat-free sour cream, ¼
cup unsweetened applesauce, ¼ cup egg substitute,
1 T. canola or corn oil, 1 teaspoon cider vinegar, 1
teaspoon vanilla extract and ½ teaspoon almond
extract.
Pour into flour mixture, whisking until just combined;
the batter may be somewhat lumpy.
Do not overmix or cupcakes will be tough.
Spoon batter into muffin cups.
Bake for 14 minutes or until a wooden toothpick inserted
in the center of a cupcake comes out clean.
Invert the pans onto cooling racks.
Remove pans, leaving cupcakes to cool on the racks for
at least 15 minutes.
To serve, heat up 1 cup dark chocolate syrup in saucepan
over low heat for 2 minutes.
Place a cupcake upside down on a small plate.
Spoon 1 T. marshmallow creme over the cupcake.
Drizzle with 1 T. chocolate syrup.
Repeat with as many remaining cupcakes that you are
serving.
Store unused cupcakes in an airtight container for up
to 4 days.
Makes 18 cupcakes.
Recipe Source: Light & Easy Recipes, American
Heart Association, February 2008.
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Banana Pancakes
In a large mixing bowl stir together 1¼ cups
fat-free buttermilk and ½ cup dry oats to soften
the oats.
Stir in 2 mashed bananas (1 cup), 2 large slightly-beaten
eggs or ½ cup egg substitutes and 1 teaspoon
vanilla extract.
Stir in 1½ cups pancake mix (not the complete
type) and combine gently; there will still be lumps.
Heat a nonstick skillet over medium-high heat and coat
with vegetable cooking spray.
Pour ¼ cup batter onto the skillet for each pancake.
Cook to brown the bottom and until bubbles show on the
surface.
Flip pancakes to cook the other side.
Serve hot with fresh sliced bananas and maple syrup,
sugar-free syrup or all-fruit spread.
Makes 9 pancakes.
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Barley Soup
Heat a large soup pot over medium-high heat and add
1 teaspoon olive oil.
Add ½ lb. lean top round steak, cut into small
bite-size pieces.
Brown all sides of the beef, turning as needed. (Note:
the beef can be omitted to make this a vegetarian soup).
Add in lots of vegetables to sauté with the beef:
1 medium diced onion, 3 finely sliced carrots, 2 stalks
diced celery and 1 medium diced green pepper.
Cook for about 5 minutes.
Add 3 (14.5 cans) fat-free, reduced-sodium beef or
vegetable broth, ½ cup uncooked barley, ¼
cup chopped fresh parsley or 1 T. dried parsley, 1 teaspoon
minced garlic, 1 bay leaf and freshly ground pepper
to taste.
Bring to a boil, then reduce heat to simmer; cover and
cook for 1 hour.
Makes 6 servings.
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Soft Oatmeal Cookies
Preheat oven to 425 degrees.
In large mixing bowl cream together ½ cup no-trans-fat
tub margarine and 1 cup packed brown sugar or ½
cup brown sugar substitute-for-baking.
Beat in 2 eggs or ½ cup egg substitutes and ½
teaspoon vanilla extract.
Stir in 1/3 cup chopped walnuts and 1 small, peeled
and diced apple.
In another bowl stir together ½ cup quick dry
oatmeal, ½ teaspoon baking soda, ½ teaspoon
baking powder, ½ teaspoon apple pie spice and
1¾ cups all-purpose flour.
Beat this into the margarine-sugar mixture.
Coat cookie sheets with vegetable cooking spray.
Drop batter by spoonfuls onto cookie sheets and bake
for 10 minutes or golden brown.
Makes 3 dozen.
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Shrimp Gumbo
In a saucepan sauté 1 medium chopped green pepper
and ½ cup chopped onion in 1 T. olive oil. Add
1 (28-ounce) can undrained no-salt-added chopped or
diced tomatoes, ½ cup reduced-sodium V-8 juice,
1 teaspoon minced garlic, ¼ teaspoon crushed
dried rosemary, ¼ teaspoon paprika and ¼
teaspoon black pepper.
Stir in 1 (6-ounce) package quick-cooking long grain
and wild rice mix and 1½ cups water.
Bring to a boil and add in 1 (16-ounce) package frozen,
peeled and deveined shrimp.
Cover and simmer for 5 minutes or until rice is tender
and shrimp turns pink.
Serve with hot sauce if desired.
Makes 6 servings.
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Tomato-Vegetable Quesadillas
Coat a large nonstick skillet with vegetable oil cooking
spray.
Over medium-high heat sauté 1 medium diced red
and green pepper and ½ cup chopped onion in 2
teaspoons canola oil until tender.
Add 2 small diced Roma tomatoes and ¼ cup sundried
tomatoes sliced into strips.
Sauté for about 1 minute.
Pour vegetables into a bowl and set aside.
Coat the same skillet with cooking spray again.
Add 1 large tomato flour tortilla.
Sprinkle the top evenly with ¼ cup reduced-fat
shredded mozzarella cheese and 1 T. reduced-fat Parmesan
cheese.
Top with one-half of the vegetable mixture.
Sprinkle the vegetables with 2 T. reduced-fat shredded
mozzarella cheese.
Place a second tomato flour tortilla on the top and
press together.
Cook to brown the bottom tortilla.
Carefully flip the tortilla and cook to brown the bottom
tortilla and melt the cheese.
Remove from skillet and cut into six wedges.
Repeat the procedure one more time with 2 flour tortillas.
Makes 4 side dish servings or 2 main dish servings.
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Yummy Cherry Crisp
Preheat oven to 350 degrees. In medium saucepan, stir
together 1 (21-ounce) can lite cherry filling and 1
cup dried sour cherries. And ½ teaspoon ground
cinnamon.
Bring mixture to a boil over medium heat; stirring constantly.
In bowl stir together 2 cups reduced-fat granola without
raisins and 2 T. melted trans fat-free margarine.
Coat a 9x9-inch baking pan with vegetable cooking spray.
Press half the cereal mixture into the bottom of the
pan.
Bake in oven for 5 minutes until lightly browned.
Pour hot cherry filling over the crust.
Sprinkle the top with remaining cereal mixture.
Bake in oven for about 10 minutes.
Serve with reduced-fat vanilla ice cream or frozen yogurt.
Makes 4 servings.
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Brunswick Stew
Heat a deep skillet or Dutch oven over medium-high heat.
Remove skillet from heat and coat with vegetable cooking
spray.
Pour 1 teaspoon olive oil into skillet and swirl to
coat the bottom.
Return skillet to heat and cook 1 medium chopped onion
for 3 minutes.
Cut 1 lb. boneless, skinless chicken breast into 1-inch
cubes.
Stir in chicken cubes, 1½ cups frozen baby lima
beans, 2 cups frozen whole-kernel corn, 3 cups fat-free,
low-sodium chicken broth, 1½ cups chopped tomatoes,
1 (6-ounce) can No-Salt-Added tomato paste, 3 T. fresh
lemon juice and 1 T. low-sodium Worcestershire sauce.
Combine all ingredients, reduce heat to simmer, cover
and cook slowly for 1 hour.
Makes 6 servings.
Recipe Source: The New American Heart Association
Cookbook, 7th edition
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Artichoke-Tomato Pizza
Remove 1 refrigerated pizza crust from the tube.
Preheat oven according to the pizza crust directions.
Line a baking sheet with aluminum foil.
Lightly coat the foil with vegetable oil spray.
Spread pizza crust on the foil.
Bake for 7 minutes.
Sprinkle the top with 4 ounces shredded part-skim mozzarella
cheese and 2 T. grated reduced-fat Parmesan cheese.
In medium bowl stir together 3 chopped medium plum
tomatoes, ½ cup drained and chopped artichoke
hearts, ½ cup thinly sliced red onion, 1 teaspoon
balsamic vinegar and 1 minced medium clove of garlic.
Spread over the cheesy crust, and bake in oven for 8-10
minutes or until cheese is bubbly.
Let sit at room temperature for a few minutes before
cutting.
Makes 6 servings.
Recipe Source: The New American Heart Association
Cookbook, 7th edition
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Mini Cinnamon Stack-ups
Toast 4 (4-piece) frozen mini waffles and separate into
four pieces.
Arrange 3 pieces in a cloverleaf on each of 4 plates.
In a small bowl, combine 1 T. sugar and ¼ teaspoon
ground cinnamon.
Cut 2 kiwifruit crosswise into 6 pieces each.
Cut 1 star fruit into 8 pieces.
To assemble dessert, sprinkle half the cinnamon sugar
over the waffles.
Spoon ½ cup fat-free vanilla yogurt or frozen
vanilla yogurt onto each serving.
Arrange 3 slices kiwi, 2 slices star fruit, 2 T. fresh
blueberries and ¼ cup raspberries on each serving.
Angle the remaining waffles on the side of the fruit
and sprinkle with the remaining cinnamon sugar.
Recipe Source: The New American Heart Association
Cookbook, 7th edition
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Roasted Red Potatoes Nibbles
Preheat oven to 400 degrees.
Coat a baking sheet with vegetable oil cooking spray.
Scrub 20 small red skin potatoes and place on cookie
sheet.
Bake in oven for 35 minutes or until fork-tender.
Cool slightly.
Cut potatoes in half crosswise.
Cut off a thin slice from the bottom of each half so
that it can stand upright.
Scoop pulp from potatoes, leaving a small shell.
Place pulp in mixing bowl and mash with a fork.
Add ½ cup reduced-fat mayonnaise or salad dressing,
1/3 cup thinly sliced green onions, 1 cup shredded reduced-fat
sharp cheddar cheese and 2 T. chopped fresh basil leaves;
stir together to mix filling ingredients. Spoon filling
into the potato shells.
Place filled potato shells onto baking sheet and broil
for 3 minutes or until heated through.
Makes 40 potato pieces.
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Healthy Antipasto on Skewers
Drain the oil from 1 (8-ounce) jar of packed-in-oil
sundried tomatoes into a mixing bowl.
Cut tomatoes into large bite-size pieces and set aside.
Add 1 teaspoon dried chives and 1 teaspoon dried rosemary
to the oil and stir together.
Add 1 cup cooked and drained spinach tortellini and
3 cups of fresh vegetables cut into chunks - green and
red peppers, cucumbers, pearl onions, small mushrooms,
zucchini, etc.
Toss to coat all ingredients and marinate for 1 hour
at room temperature.
Before serving, thread tomatoes, vegetable chunks and
tortellini onto 6-inch skewers.
Serve immediately or refrigerate.
Makes 16 skewers.
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Individual Caesar Salad Cups
Preheat oven to 350 degrees.
Coat 12 muffin cups with vegetable cooking spray.
Trim the crusts off of 12 slices white-wheat bread.
Coat each side of the bread slices with vegetable cooking
spray.
In mixing bowl toss together 1 teaspoon minced garlic,
1 teaspoon dried thyme, 1 teaspoon crushed dried rosemary
and ½ teaspoon freshly ground black pepper.
Sprinkle the seasoning mixture over both sides of the
bread slices.
With a rolling pin, flatten bread slightly.
Press each slice into each muffin cup to form a cup,
with the edge hanging over the sides of the muffin cup.
Bake for 15 minutes or until golden brown and crisp.
Remove from oven to cool before filling.
In bowl toss together 4 cups shredded Romaine lettuce,
3 thinly sliced green onions, 3 T. reduced-fat Parmesan
cheese and 1/3 cup reduced-fat Caesar dressing with
olive oil.
Fill each muffin cup with salad mixture.
Refrigerate until serving time.
Makes 12 servings.
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Cheesy-Spinach Pasta Bake
Preheat oven to 350 degrees. Coat a 1½-quart
casserole dish with vegetable cooking spray, Cook 8
ounces pasta shells in boiling water according to package
directions. Drain and set aside.
In large bowl whisk 2 eggs or ½ cup egg substitutes.
Add 1 cup reduced-fat ricotta cheese and 1 (10-ounce)
package of frozen chopped spinach (thaw first and squeeze
out excess water).
Stir in 1 (26-ounce) jar marinara sauce and cooked pasta.
Pour into the casserole dish.
Sprinkle the top evenly with 1 cup reduced-fat shredded
mozzarella cheese and 2 T. reduced-fat Parmesan cheese.
Cover with foil. Bake for 30 minutes.
Remove foil and bake an additional 15 minutes or until
hot and bubbly.
Let stand 10 minutes before serving.
Makes 6-8 servings.
Source of calcium and vitamin D: ricotta cheese, mozzarella
cheese, Parmesan cheese; source of calcium: spinach
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Yummy Tomato Soup
Blend together 2 (14.5-ounce) cans undrained no-salt-added
diced tomatoes, 2 cups no-salt-added tomato juice, 1
teaspoon crumbled dried basil and 1 teaspoon sugar for
20 seconds or until smooth.
Pour into medium saucepan.
Bring to a boil over medium-high heat and simmer for
5 minutes.
Whisk in 1 cup fat-free milk and 4 ounces fat-free
cream cheese.
Increase heat to medium and cook for 5 minutes or until
heated through.
Whisk until smooth and creamy. Ladle into bowls.
Top each serving with 1 T. grated reduced-fat cheddar
cheese.
Recipe source: AHA Healthy Recipes Kids Love.
Source of calcium and vitamin D: fat-free milk and cheddar
cheese
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Yogurt Dessert with Blueberries
Spoon 1 (6-ounce) container of plain fat-free yogurt
into a towel-lined strainer.
Place over a bowl and refrigerate for 20 minutes to
drain off liquid.
In a small bowl stir together the drained yogurt, 2
teaspoons honey and 1/8 teaspoon ground nutmeg.
In another bowl stir together ½ cup fresh or
frozen blueberries and 1 T. all-fruit blueberry preserves.
Spoon blueberry mixture over yogurt; top with toasted
slivered almonds.
Makes 1 serving.
Source of calcium and vitamin D: yogurt; source of calcium:
almonds.
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Holiday Green Bean Casserole
In a small amount of water steam 2 lb. trimmed whole
green beans, fresh or frozen.
The beans can be left whole or snapped into smaller
pieces.
Cook for 3 minutes or crisp tender.
Drain and pour into a large mixing bowl.
Add ½ lb. fresh sliced mushrooms and 1 medium
red pepper sliced into strips. Toss with 2 T. olive
oil and 3 T. balsamic vinegar.
Add more if needed.
Coat a large casserole dish with vegetable cooking spray.
Pour vegetables into casserole and roast in 375 degree
oven for 15 minutes.
While vegetables are roasting, heat 1 T. olive oil
in skillet.
Add 2 teaspoons brown sugar and blend.
Slice 1 medium onion into rings and add to olive oil.
Toss to coat.
Add in 1/3 cup bread crumbs and toss together.
Top the casserole with onion rings; increase heat to
400 degrees and bake an additional 8 minutes to heat
through.
Makes 10-12 servings.
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Pasta-Bean Salad (vegetarian
dishes can be easy, high in fiber and help with weight
loss)
Cook 8 ounces of multi-grain small-size pasta in large
pot of boiling water according to package directions.
Drain; rinse with cold water; drain again and set aside.
In large bowl whisk together 3 T. olive oil, 2 T. red-wine
vinegar, 2 teaspoons minced garlic, ½ teaspoon
paprika and freshly ground black pepper.
Add 1 (14.5 ounce) can undrained diced tomatoes, 1 large
can of drained chickpeas, 1 green bell pepper (seeded
and diced), 3 stalks celery (chopped), 1 medium cucumber
(peeled and diced) and 1 red onion (diced). Toss with
dressing to mix.
Add pasta and toss again to mix ingredients.
Refrigerate. Makes 8 servings.
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Salmon Cakes
Cut 2 medium red-skin potatoes into quarters and place
in saucepan with water. Bring to a boil; lower heat
and simmer potatoes for about 15 minutes or until fork-tender.
Drain water, and mash potatoes with a fork; leave them
slightly chunky. Pour into mixing bowl.
To the potatoes add 1 cup cooked flaked salmon, 1 egg
white, 3 chopped green onions, 1 T. chopped parsley
and ½ teaspoon Cajun seasoning mix. Heat 1 teaspoon
canola oil in nonstick skillet over medium heat. Make
2 salmon cakes and place in skillet. Use a spatula to
flatten slightly. Cook until browned; flip to brown
the other side. Cook for about 3-4 minutes per side.
Top with tartar sauce topping.
Tartar Sauce Topping: In small bowl whisk together
1 T. plain fat-free sour cream, 1 T. reduced-fat mayonnaise,
2 teaspoons coarse mustard, 1 T. chopped parsley, 1
T. pickle juice and 1 teaspoon fresh lemon juice.
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Peach Cobbler
Preheat oven to 400 degrees.
Drain 1 (16-ounce) can of light-packed peaches; reserve
the liquid. In large bowl whisk together 1 teaspoon
cornstarch and ¼ teaspoon ground cinnamon.
Whisk in ½ cup peach liquid until smooth.
Add peaches and toss to coat.
Pour peaches into an 8x8-inch baking dish.
In a mixing bowl stir together 4 T. white wheat flour,
1 T. packed brown sugar or brown sugar substitute, ¼
teaspoon baking powder and a pinch of salt.
Cut in 1 T. no-trans-fat margarine until in small pieces.
In small mixing bowl beat together ½ egg white
and 1 T. 1% milk.
Mix into the flour ingredients and stir with a fork
until ingredients are moistened.
Drop batter by heaping tablespoonfuls over the peaches.
Bake for 20 minutes or until topping is golden brown
and the cobbler is bubbly. Let stand for 10 minutes
before serving.
Makes 2 servings.
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Sweet Potato Holiday Bread
Preheat oven to 350 degrees.
Coat a 9x5 inch loaf pan with vegetable cooking spray.
Lightly dust with flour.
In mixing bowl whisk together 2 cups all-purpose flour,
1 teaspoon baking powder, ½ teaspoon baking soda
and 2 teaspoons pumpkin pie spice.
Set aside. In large microwave bowl soften ¾ cup
no-trans-fat soft margarine on LOW; do not melt.
Whisk in 1 cup sugar or ½ cup sugar substitute-for-baking.
Add 3 eggs or ¾ cup egg substitute, ½
cup nonfat buttermilk and 1 teaspoon vanilla.
Add flour mixture and whisk together to combine ingredients.
Fold in 2 cups shredded fresh sweet potato.
Spoon into loaf pan and spread out evenly.
Bake for 70 minutes in preheat oven.
Cool on wire rack for 10 minutes.
Remove from pan and cool completely before serving.
Makes 10-12 slices.
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Cranberry Brownies
Preheat oven to 350 degrees. Coat a 9x9-inch baking
pan with vegetable cooking spray.
In large mixing bowl beat ½ cup no-trans-fat
soft margarine with an electric mixer. Beat in ½
cup sugar or ¼ cup sugar substitute-for-baking
and ½ cup packed brown sugar or ¼ cup
brown sugar substitute-for-baking. Add in ¾ teaspoon
baking powder and ¼ teaspoon baking soda. Add
2 eggs or ½ cup egg substitutes and 1 teaspoon
vanilla. On low speed with mixer, beat in 1 cup flour.
Stir in ½ cup dried cranberries and ¼
cup coarsely chopped white chocolate.
Pour batter into prepared baking pan and spread out
evenly. Finally, sprinkle the top of the batter with
1 cup fresh cranberries. Slightly press the cranberries
into the batter with a spatula. Bake for 25 minutes
or until a toothpick inserted in the center comes out
clean. Cook on wire rack for 30 minutes. Cut into squares
and serve on holiday plate. Makes 12 bars.
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Holiday Pizza Fondue
Coat a large skillet with vegetable oil cooking spray
and heat over medium-high heat.
Cut up 1 lb. reduced-fat or turkey sausage into small
pieces and add to the skillet, along with 1 medium chopped
onion and 1 medium chopped green bell pepper.
Sauté to brown the sausage.
Cook until onion and peppers are tender.
Pour into a colander to drain off fat.
Pour the sausage mixture into a slow cooker.
Add 2 (26-ounce) jars marinara sauce, 2 teaspoons minced
garlic, 2 teaspoons Italian seasoning and freshly ground
black pepper.
Stir to combine.
Cover and cook over LOW heat for 3 hours.
Serve hot with chunks of whole-grain Italian bread.
M
akes 20 small servings.
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Artichoke Dip
Coat a slow cooker with vegetable oil cooking spray.
Add 2 (14-ounce) cans drained and chopped artichoke
hearts, 2 cups reduced-fat shredded mozzarella cheese,
1 cup reduced-fat grated Parmesan cheese, 1½
cups reduced-fat mayonnaise, ½ cup finely chopped
onion, 2 teaspoons minced garlic, and 1 teaspoon dried
oregano. Stir all ingredients well to combine.
Cover and cook on LOW heat for 2 hours.
Serve warm dip with whole-grain pita wedges and fresh
vegetable dippers.
Makes 4 cups of dip.
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Fruity Cheese Spread
In mixing bowl combine 2 (8-ounce) packages reduced-fat
softened cream cheese and 1 cup reduced-fat sour cream
until smooth.
Stir in 2 T. brown sugar or brown sugar substitute,
1 T. grated lemon peel and ½ teaspoon ground
ginger or 1 T. crystallized ginger pieces; combine thoroughly.
Line a bowl or 3-cup mold with plastic wrap.
Spoon cheese mixture into the bowl.
Cover with plastic wrap and refrigerate for at least
8 hours and up to 2 days.
In small bowl stir together ½ cup drained light-packed
crushed pineapple and ½ cup sugar-free peach
or apricot preserves.
To serve, unmold the cheese spread and place onto a
holiday serving platter.
Spoon the fruit sauce over the cheese.
Sprinkle with ¼ cup toasted chopped walnuts.
Serve cheese spread with fresh fruit slices and crusty
whole-grain crackers.
Makes 8 servings.
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Pumpkin Pancakes
In large bowl stir together 3 cups of just-add-water
pancake mix, 1/3 cup toasted wheat germ and 2 teaspoons
pumpkin pie spice mix.
Stir in 2½ cups water and 1 cup 100& pure
canned pumpkin puree (not pumpkin pie filling); stir
until dry ingredients are mixed in.
Do not overstir.
Heat a nonstick skillet to medium high heat.
Coat with vegetable cooking spray.
Use a ¼ cup scoop to spoon batter onto skillet.
When the top surface of the pancakes forms bubbles,
in 2-3 minutes, flip pancakes with a spatula.
Cook an additional 2 minutes or until golden brown on
the bottom.
Serve with maple syrup, unsweetened applesauce or sugar-free
jam of choice.
Makes 15 small pancakes.
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Thanksgiving Brown Rice
In saucepan stir together 1 (14½ -ounce) can
reduced-sodium chicken broth, ¼ cup water and
¾ cup uncooked brown rice. Bring to a boil; reduce
heat, cover and simmer for 20 minutes.
Stir in 1/3 cup dried cranberries and ½ teaspoon
apple pie spice.
Cover and simmer an additional 20 minutes or until rice
is tender.
More water can be added if needed.
At serving time sprinkle the top with ¼ cup chopped
nuts of choice (pecans, walnuts, etc.)
Makes 4 servings.
Note: This rice can be used as a stuffing for turkey.
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Pumpkin Pie
Pour ¼ cup caramel topping into a reduced-fat
graham cracker curst. Spread to coat the bottom. Sprinkle
with ½ cup pecans.
In mixing bowl place 1 cup cold reduced-fat milk, 2
(4-serving) packages of instant vanilla pudding, 1 cup
100% pure canned pumpkin, 1 teaspoon ground cinnamon
and ½ teaspoon ground nutmeg. Whisk to blend.
Gently stir in 1½ cups (from 8-ounce tub) reduced-fat
frozen whipped topping, thawed.
Pour into the pie crust; spread evenly.
Top with remaining whipped topping.
Drizzle the top with 2 T. caramel topping.
Sprinkle with chopped pecans.
Refrigerate until serving time.
Makes 8-10 slices.
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Pan-Fried Fish
In small bowl stir together ¼ cup all-purpose
flour, ¼ teaspoon freshly ground black pepper,
¼ teaspoon paprika and 1 T. lemon zest.
Pour into a sealable bag.
Add 4 (4-ounce) fish steaks (haddock, halibut, cod,
etc.) and gently shake to coat the fish.
Remove fish and place on a plate.
In large skillet, add 2 T. olive oil.
Heat to medium-high and add fish steaks.
Cook until there is a golden crust on the bottom, about
5 minutes.
Turn over fish and reduce heat.
Top each steak with 2 slices of fresh lemon.
Cook additional 4 minutes or until fish is cooked and
flakey. Do not overcook.
Makes 4 servings. (Can also bake fish instead)
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Spaghetti Squash
Preheat oven to 400 degrees.
Line two baking sheets with parchment paper or foil.
Cut a medium spaghetti squash (about 3 lb.) in half
lengthwise.
Using a spoon, scrape out the seeds and fibers in the
center.
Brush the inside of the squash with olive oil.
Place squash cut side down on the baking sheets, one
half squash per baking sheet.
Bake for about 60 minutes or until a fork easily pierces
the squash.
While squash is cooking prepare cherry tomatoes to
roast in the oven.
Cut 2 pints red and yellow cherry tomatoes in half.
Place in mixing bowl and toss with 1 T. olive oil, 2
teaspoons chopped fresh thyme leaves, 2 teaspoons minced
garlic and ¼ teaspoon freshly ground black pepper.
Place on baking sheet coated with vegetable oil cooking
spray.
When squash is removed from the oven, place tomatoes
in hot oven and roast for 10 minutes.
Remove and pour into a large serving bowl.
When squash has cooled slightly and can be handled,
scrape out the cooked squash in strands, using a fork,
and add to the tomatoes.
It will look like pasta.
Toss together with additional 1 teaspoon olive oil,
2 T. reduced-fat Parmesan cheese and ¼ cup chopped
fresh parsley.
Makes 4 servings.
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Cinnamon Applesauce
Cut 10 large fresh apples into quarters and place in
a large pot.
Cook over medium heat, stirring occasionally, until
the apples are soft, about 10 minutes.
Add 1-2 T. apple cider as needed, if apple are sticking
to the pan.
Remove apples from pot and place into a food mill.
Process into a large bowl; this removes the skin and
seeds, and mashes the apples.
If you do not have a food mill, peel and core the apples
before cooking; mash the cooked apples with a potato
masher.
Stir in 1 T. fresh lemon juice and ½ teaspoon
ground cinnamon.
For more sweetness, 1-2 teaspoons honey or sugar substitute
can be stirred in.
Makes 8 servings.
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Baked Sweet Potato Wedges
Preheat oven to 450 degrees - hot! Cut 6 large unpeeled
sweet potatoes into 1-inch thick wedges.
Place in a sealable plastic bag; add 2 T. olive oil
and ¼ teaspoon freshly ground black pepper.
Toss to coat the wedges.
Place wedges on two cookie sheets in single layer.
In small bowl whisk together ½ cup orange juice,
3 teaspoons chili powder and 1 teaspoon honey.
Bake the potato wedges uncovered for 30 minutes until
tender.
Brush every 6 minutes with orange juice mixture.
Shake the pan to loosen the wedges.
In small bowl stir together 1 (8-ounce) carton reduced-fat
sour cream, ½ teaspoon chili powder and 1/3 cup
chopped fresh cilantro.
Serve hot potato wedges with sour cream dip.
Makes 8 servings.
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Layered Bean Dip
In bowl stir together 1 (16-ounce) can fat-free refried
beans and ¼ teaspoon cayenne pepper.
Spread beans evenly on serving platter.
Top with guacamole.
Sprinkle evenly with reduced-fat shredded cheese (cheddar,
Monterey Jack, etc.), and then cover with 1 (8-ounce)
carton reduced-fat sour cream.
Cover and chill until serving time.
Before serving, top the dip with ripe olive slices and
sliced green onions.
Serve with raw veggies or whole wheat pita chips.
Guacamole: In bowl combine 4 halved, seeded,
peeled and coarsely mashed avocados, 1 chopped medium
tomato, ½ cup finely chopped onion, 1 T. minced
garlic, 1 teaspoon shredded lime peel, 2 T. lime juice,
1/8 teaspoon ground black pepper and 1/8 teaspoon hot
pepper sauce.
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Baked Pears ala Mode
Preheat oven to 350 degrees.
In mixing bowl stir together 2 teaspoons apple cider,
2 T. dried cranberries, 3 T. toasted sliced almonds
and ¼ teaspoon ground cinnamon.
Set aside.
Cut 2 fresh pears in half lengthwise and core.
Place pear halves, cut side up, in a baking dish coated
with vegetable oil cooking spray.
Mound the almond mixture evenly on the 4 pear halves.
Pour 2/3 cup apple cider into the dish.
Cover with foil.
Bake pear halves for 35 minutes or until pears are soft.
Spoon cider from the baking dish over the pears twice
during the baking.
Serve warm with reduced-fat, sugar-free frozen yogurt.
Makes 4 servings.
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Chicken Tenders
Put 1 cup fat-free plain yogurt into bowl.
Add 1 lb. chicken tenders.
Stir to coat; set aside.
Preheat oven to 375 degrees.
Coat a baking sheet with vegetable oil spray.
In another bowl stir together the coating mix: ½
cup yellow cornmeal, 1/3 cup plain dry bread crumbs,
2 T. all-purpose flour, 1 T. + 1 teaspoon grated Parmesan
cheese, 1 teaspoon paprika, ½ teaspoon crumbled
dried basil, ½ teaspoon garlic powder and ¼
teaspoon salt.
Dip one piece of chicken at a time in coating mixture,
turning to coat.
Arrange chicken in single layer on baking sheet.
Lightly spray the chicken with vegetable cooking spray.
Bake for 20 minutes or until the chicken is no longer
pink in the center and the coating is crisp.
Makes 4 servings.
While chicken is baking, in small bowl whisk together
¼ cup fat-free sour cream, 1 T. Dijon mustard
and 1 T. honey.
Another dipping sauce option is ¼ cup all-fruit
seedless blackberry spread, 2 T. light mayonnaise and
1/8 teaspoon ground cinnamon.
Serve the chicken fingers with the sauces on the side.
Recipe Source: Healthy Recipes Kids Love by the American
Heart Association.
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Glazed Carrot Nickels
In large saucepan steam 1 lb. carrots that have been
cut into 1/8-inch slices.
Cook for 7 minutes or until just tender.
Pour into colander and drain well.
Return carrots to saucepan.
In small bowl stir together 1 T. light tub margarine,
½ teaspoon ground cinnamon, ¼ teaspoon
grated orange zest and 1/8 teaspoon salt.
Stir into the carrots.
Cook over medium-high heat for 1-2 minutes or until
glazed, stirring constantly.
Makes 4 servings.
Recipe Source: Healthy Recipes Kids Love by the American
Heart Association.
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Cookie Pizza with Fruit
Preheat oven to 350 degrees, Coat a large baking sheet
with vegetable oil cooking spray.
Set aside.
In medium bowl whisk together for 30 seconds ½
cup firmly packed light brown sugar, ¼ cup light
tub margarine, ¼ cup unsweetened applesauce,
1 egg or ¼ cup egg substitute, and 1 teaspoon
vanilla extract.
Mix just until ingredients are incorporated.
Using a spoon, stir in 1 cup uncooked quick-cooking
oats, ½ cup all-purpose flour and 1 teaspoon
baking powder; mix until moistened.
The dough will be soft and moist.
Do not overmix or crust will be tough.
Transfer dough to baking sheet.
Using a thin spatula, spread the dough into a 12-inch
circle, about ¼-inch thick.
Bake for 12 minutes or until golden brown.
Transfer the cooking sheet to a cooling rack. Let cook
for 30 minutes.
In medium mixing bowl, beat 1(8-ounce) package reduced-fat
cream cheese, ¼ cup all-fruit strawberry spread
and 6 drops of red food coloring with an electric mixer
on medium-high speed for 1-2 minutes or until smooth.
Using a spatula, spread mixture over the cooled cookie
crust.
Decorate the top with thin slices of fruit: plums, kiwi
and drained mandarin oranges.
To serve, cut into 12 wedges.
Recipe Source: Healthy Recipes Kids Love by the American
Heart Association.
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Salmon Patties with Lemon
Sauce
In medium bowl stir together 8 crushed saltine crackers,
½ cup finely chopped green onions, 2 egg whites,
2 T. fat-free milk, 1 teaspoon spicy mustard, 1 teaspoon
grated lemon zest, ½ teaspoon dried, crumbled
dill weed and ½ teaspoon paprika.
Stir in 8 ounces or ½ pound grilled and flaked
salmon.
Shape into eight 2½-inch patties.
Heat nonstick skillet over medium heat.
Add 1 teaspoon canola oil and swirl to coat the bottom.
Cook half the patties for 1½ minutes.
Turn and cook for another 1½ minutes or until
golden brown.
Transfer to serving plate.
Cover with foil to keep warm.
Cook the remaining patties in another 1 teaspoon canola
oil.
Makes 4 servings.
Lemon Sauce: In small bowl stir together 3 T. fat-free
sour cream, 1 T. light mayonnaise, ½ teaspoon
grated lemon zest, 1½ teaspoons fresh lemon juice
and ¼ teaspoon salt.
To serve, spoon sauce over each patty.
Recipe Source: Healthy Recipes Kids Love from the
American Heart Association.
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Orzo with Roasted Vegetables
Preheat oven to 425 degrees.
Coat a baking pan with vegetable cooking spray.
Place 2 cups butternut squash cubes onto the pan; sprinkle
with black pepper.
Cover with foil and bake in oven for 10 minutes.
Uncover and add 3 cups button mushrooms, 1 cup onion
wedges, 1 T. snipped fresh rosemary or 1 teaspoon dried,
crushed rosemary and 1 T. olive oil.
Toss and roast uncovered for an additional 15 minutes.
In a saucepan bring 2 (14-ounce) cans reduced-sodium
chicken broth to a boil.
Reduce heat.
Coat a skillet with vegetable cooking spray.
Heat over medium heat and add 1 1/3 cups whole grain
orzo and 1 teaspoon minced garlic.
Cook for 2 minutes or until orzo is lightly browned.
Remove from heat and add ½ cup hot broth to orzo.
Return to heat and cook until liquid is absorbed.
Continue adding hot broth to orzo, ½ cup at a
time, stirring frequently.
Cook until orzo is creamy, about 15 minutes.
Spoon into a serving bowl.
Add roasted vegetables and ¼ cup toasted walnuts.
Toss gently to combine.
Sprinkle with 2 T. crumbled fat-free feta cheese.
Makes 4 servings.
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Berry Pudding
Preheat oven to 400 degrees.
Coat six 6-ounce individual quiche dishes with vegetable
cooking spray.
Arrange in a 15x10-inch baking pan.
In bowl whisk together 2 eggs, ¼ cup sugar, 1
teaspoon vanilla and a dash of salt.
Whisk until light and frothy.
Whisk in 1 cup fat-free milk until combined.
Add ½ cup flour and ½ teaspoon baking
powder.
Whisk until smooth.
Divide 3 cups assorted fresh berries (raspberries,
sliced strawberries, blueberries, etc.) among the quiche
pans. Pour batter over berries.
The batter will not cover the berries completely.
Bake for 20 minutes or until puffed and golden brown.
Serve warm.
Can sprinkle sifted confectioners' sugar over each before
serving.
Makes 6 servings.
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Turkey Meatballs
In a large mixing bowl stir together 1 lb. ground turkey
or turkey breast, 5 finely chopped green onions, 1 medium
chopped green bell pepper, 1 shredded medium carrot,
1/3 cup dry oatmeal, ¼ cup reduced-fat Parmesan
cheese, ¼ cup egg substitutes or 2 egg whites,
2 teaspoons minced garlic, ½ teaspoon dried Italian
seasoning, ½ teaspoon dried fennel seed and 1/8
teaspoon red pepper flakes.
Shape mixture into meatballs.
Preheat oven to 350 degrees.
Coat a nonstick cookie sheet with vegetable cooking
spray.
Place meatballs on cookie sheet; bake in oven for 12-15
minutes.
Make sure the center is no longer pink.
Remove meatballs from cookie sheet and place into spaghetti
sauce to simmer for 10 minutes or longer.
Makes 36 small meatballs.
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Couscous Salad
Pour 1¼ cups water into mixing bowl and microwave
on HIGH for 3 minutes or until boiling.
Remove from microwave and stir in 1 cup whole wheat
couscous.
Cover with plastic wrap and let stand for 5 minute to
absorb the water.
Place couscous in strainer and rinse under cold water;
drain well.
In large bowl toss together 2 cups coarsely chopped
baby spinach leaves, 1 (15-ounce) can rinsed, drained
white cannelini beans, 3 slices Canadian bacon cut into
strips, 1 (2¼- ounce) jar rinsed, drained and
sliced black olives, 1 T. dried oregano, 1½ teaspoons
dried basil, 1/8 teaspoon red pepper flakes, ¼
cup fat-free vinaigrette dressing and ¼ cup apple
cider vinegar.
Add cooked couscous and ½ cup fat-free sun-dried
tomato and basil feta cheese crumbles.
Toss gently together. Makes 6 servings.
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Peanut Butter Bars
Preheat oven to 350 degrees. Coat a 13x9-inch baking
pan with vegetable cooking spray.
In mixing bowl whisk together 2 cups all-purpose flour,
1½ teaspoons baking powder and ¼ teaspoon
salt. Set aside.
In large mixing bowl cream together ½ cup no-trans-fat
margarine, ¼ cup peanut butter and 1½
cups sugar until blended. Add 2 eggs or ½ cup
egg substitutes. Alternately add flour mixture with
½ cup buttermilk, starting with flour. Scrape
the sides of the bowl after each mixing. Stir in ½
cup coarsely chopped peanuts, ½ cup peanut butter
chips and ½ cup semisweet chocolate chips. Spread
batter evenly into baking pan. Bake in oven for 35 minutes
or until a wooden toothpick inserted in the center comes
out clean. Cool for 15 minutes on baking rack before
cutting into 24 squares.
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Frozen Banana Snacks
Line a baking sheet with waxed paper.
Peel 2 medium bananas, and cut in half crosswise.
Insert a wooden stick into the center of the cut end
of each banana.
Place on baking sheet.
Put into freezer and freeze until firm, at least 2 hours.
Place ¼ cup low-fat granola in sealable plastic
storage bag; crush slightly with rolling pin.
Transfer to a shallow plate.
Place 1/3 cup hot fudge topping on another plate.
Working with ½ a banana at a time, place frozen
banana half in hot fudge topping; turn banana and spread
topping evenly onto banana with rubber scraper.
Place banana into granola and turn to coat.
Return to freezer.
Repeat with the 3 other banana halves.
Freeze until hot fudge is very firm, at least 2 hours.
Before serving, let sit at room temperature for 5 minutes.
Makes 4 servings.
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Black Bean Quesadillas
Preheat oven to 450 degrees.
Coat a baking sheet with vegetable oil cooking spray.
Place 2 multi-grain flour tortillas on baking sheet.
Sprinkle the tops of each with 1/3 cup shredded reduced-fat
cheddar cheese.
In bowl stir together ½ cup rinsed and drained
black beans, 2 sliced green onions, ¼ cup chopped
fresh cilantro and ½ teaspoon ground cumin.
Spoon bean mixture over the cheese on each tortilla.
Top each with another flour tortilla.
Spray the tops with cooking spray.
Bake for 10 minutes or until cheese melts.
Cut into quarters.
Top each wedge with 1 T. salsa and 1 teaspoon reduced-fat
sour cream.
Makes 8 servings.
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Cucumber Dippers
Wash 1 long cucumber; trim ends and slice into 1/3-inch
slices.
In blender process 1 (15-ounce) can drained and rinsed
garbanzo beans, 2 green onions, 1 T. olive oil, 1/3
cup fresh lemon juice and ¼ teaspoon pepper.
Process until blended but chunky.
Dip cucumber slices into the dip or spread onto each
slice.
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Yummy Chicken Salad
In mixing bowl stir together 1 cup diced skinned cooked
chicken breast, ½ cup sliced celery, ½
cup drained mandarin orange sections and ½ cup
red seedless grapes.
Divide into 2 plastic containers to pack for lunch.
Serve with dipping sauce.
In small mixing bowl whisk together the dipping sauce:
½ cup fat-free lemon yogurt, 2 T. reduced-fat
mayonnaise or salad dressing, ½ teaspoon reduced-sodium
soy sauce and ¼ teaspoon pumpkin pie spice (or
cinnamon). Pour into 2 small plastic containers.
Makes 2 servings.
Recipe Source: AHA Love Your Heart cookbook.
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Guacamole Dip
In blender or processor, process guacamole ingredients
until smooth: 1 medium avocado cut into large pieces,
½ cup fat-free sour cream, ¼ cup reduced-fat
ranch dressing, ½ teaspoon grated lime zest,
2 T. fresh lime juice, 1 medium minced garlic clove
and ½ teaspoon ground cumin.
Refrigerate until ready to spoon into small containers
for lunches.
Bag up baked tortilla chips or whole wheat baked pita
chips to go with dip.
Makes 4-6 servings.
Recipe Source: AHA Love Your Heart cookbook.
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Zucchini Spice Cake
Preheat oven to 350 degrees.
Coat a 13x9-inch glass baking pan with vegetable oil
cooking spray.
In large mixing bowl stir together 2 cups shredded
zucchini or carrots, 1 cup crushed pineapple (undrained
and packed in own juice), ¾ cup egg substitute,
¾ cup sugar, ½ cup dark brown sugar and
1 teaspoon vanilla.
In bowl whisk together 1¼ cups all-purpose flour,
1¼ cups whole-wheat flour, 1½ teaspoons
cinnamon, 1¼ teaspoons baking soda, 1 teaspoon
ground cloves and 1 teaspoon ground nutmeg.
Fold in ¾ cup raisins and ½ cup chopped
walnuts.
Spoon batter into baking dish, smooth out the top.
Bake for 45 minutes or until a wooden toothpick inserted
in the center comes out clean.
Let cool completely on a rack.
Icing drizzle: In mixing bowl beat together 4 ounces
reduced-fat softened cream cheese, 1½ teaspoons
fat-free milk, ¾ teaspoon vanilla extract and
2 cups sifted confectioners' sugar.
Beat until smooth; cover and refrigerate.
This will be a soft icing-type sauce.
To serve, place a wedge of cake on small dessert plate.
Drizzle with glaze. Makes 16 slices.
Recipe Source: AHA Love Your Heart cookbook.
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Banana Pancakes
In a mixing bowl whisk together ½ cup flour,
½ cup whole wheat flour, 3 T. sugar or sugar
substitute, 1½ teaspoons baking powder and ¼
teaspoon baking soda.
In a smaller bowl whisk together 1 cup + 2 T. low-fat
buttermilk, ¼ cup egg substitutes (or 1 egg)
and 1 T. canola oil. Add to flour ingredients and stir
just until blended; batter will still be lumpy.
Gently fold in 1 medium sliced banana.
Let batter stand for 10 minutes while skillet heats
up.
Coat skillet with vegetable cooking spray.
Ladle batter into skillet to make 4 pancakes.
Cook for 3 minutes or golden brown underneath.
Flip and cook until browned.
Remove pancakes to a plate; keep in single layer in
warm oven until serving time.
Use remaining batter to make 4 additional pancakes.
Serve with seasoned maple syrup.
In saucepan heat maple syrup sauce: ½ cup sugar-free
maple syrup and ¼ teaspoon ground cinnamon.
Serve over warm pancakes.
Makes 8 pancakes.
Recipe Source: AHA Love Your Heart cookbook.
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Spanish Omelet
Heat 2 teaspoons olive oil in nonstick skillet; swirl
around to coat the bottom of the pan.
Sauté 1 medium chopped onion and 1 teaspoon minced
garlic until onion is soft, about 4 minutes.
Stir in 4 cups frozen and thawed low-fat hash brown
potatoes, 1 medium chopped red bell pepper and ½
cup chopped Canadian bacon.
Cook for 1 minute.
In bowl whisk together ¾ cup egg substitute,
1 large egg and 1/8 teaspoon pepper.
Pour over potato mixture, shaking the skillet to distribute
the egg mixture evenly.
Reduce heat to low and cook, covered, for 10-13 minutes
or until set and cooked through.
Slip the omelet onto a plate and sprinkle with chopped
fresh parsley before cutting.
Makes 4 wedges.
Recipe Source: AHA Love Your Heart cookbook.
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Grapefruit Breakfast Cup
In mixing bowl place 2 cups or 1 jar drained grapefruit
sections.
Add 2 peeled and diced kiwi, 1 cored and diced pear
and 2 cups quartered fresh strawberries.
In saucepan whisk together 3 T. raspberry syrup and
¼ cup pomegranate juice.
Add 1 cinnamon stick broken in half.
Stir together and heat over medium-low heat for 5 minutes.
Remove from heat and cool slightly.
Remove cinnamon stick and pour liquid over fruit salad.
Toss together and let sit for 30 minutes or overnight
before serving.
This will blend the flavors.
Makes 6 servings.
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Grilled Salmon Fillets
with Blackberry Sauce
Heat grill to medium-high heat. Brush 4 (4-ounce) salmon
fillets with olive oil and place on heavy-duty foil.
Place foil with fish on hot grill and cook until done,
about 5-6 minutes.
In saucepan stir together the sauce ingredients: 1
cup fresh blackberries, ¼ cup white grape juice,
1 T. fresh lemon juice, ½ T. honey and 2 teaspoons
chili sauce. Serve sauce warm over grilled salmon fillets.
Makes 4 servings.
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Zucchini Cakes
Heat ½ T. olive oil in skillet.
Add ¼ cup finely chopped red onion; cook and
stir until tender.
Shred 1 medium zucchini and 1 medium, peeled baking
potato with grater.
Place on paper towel to absorb liquid; press out the
liquid.
In bowl combine cooked onion, zucchini, potatoes, ¼
cup egg substitute, 2 T. dry bread crumbs, 1 teaspoon
chopped fresh dill and a pinch of white pepper.
Heat 1 T. olive oil in large skillet.
Drop zucchini mixture into heated skillet with 4 cupfuls.
Form into 4 circles and flatten.
Cook for 10 minutes or until browned. Makes 4 pancakes.
Serve with low-fat sour cream seasoned with Mrs. Dash
low-sodium seasoning.
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Peach and Blueberry Pie
In saucepan whisk together 2 cups low-fat or fat-free
milk, ¼ cup egg substitute and 3 T. cornstarch.
Cook over medium heat stirring constantly until mixture
comes to a boil and thickens. Stir in 7 packets sugar
substitute, 3 T. fresh lemon juice, 1 teaspoon grated
lemon peel and 1teaspoon vanilla. Pour into a mixing
bowl. Place a sheet of plastic wrap on top and place
in refrigerator for 10-15 minutes to cool.
Cover the bottom of 1 reduced-fat graham cracker crust
with a layer of fresh blueberries. Top with a layer
of fresh, peeled peach slices. Pour pudding mixture
over the fruit, filling the pie. Return to refrigerator
to chill thoroughly before slicing. Garnish with fresh
blueberries and fresh peach slices. Makes 8 slices.
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Summertime Grilled Veggie
Sandwiches
Cut 1 medium yellow squash and 1 medium zucchini into
lengthwise slices.
Cut 1 yellow pepper and 1 red pepper in half; remove
seeds, and cut into half again.
Place vegetables into zip lock bag.
In small bowl whisk together marinade ingredients: 3
T. balsamic vinegar, 1 T. olive oil, 1 T. fresh lemon
juice, 1 teaspoon minced garlic, 1/2 teaspoon sugar
substitute or sugar and freshly ground black pepper.
Pour marinade into the bag of vegetables and close.
Store in refrigerator overnight.
Remove vegetables from marinade. Grill over hot coals
until tender, turning vegetables over once. Cut vegetables
into bite size chunks and place in mixing bowl. Add
1/4 cup chopped fresh basil or other garden herbs and
1/4 cup grated reduced-fat Parmesan cheese. Toss together
and stuff into whole wheat pita pocket halves. Fills
8 small pita halves.
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Green Bean Salad
Place 1 lb. fresh whole green beans (trim the ends)
into steamer basket over 1-inch boiling water in saucepan.
Cover and steam for 5 minutes. Remove and rinse under
cold running water to stop the cooking process. Drain
well and place in serving dish.
In mixing bowl whisk together 2 T. olive oil, 2 T.
red wine vinegar, 1 T. Dijon mustard, 1 T. fresh lemon
juice, ½ teaspoon minced garlic and ¼
teaspoon freshly ground black pepper. Pour over green
beans. Add 1/3 cup chopped red onion, ½ yellow
pepper (cut into strips) and 10 halved cherry tomatoes
to the salad. Toss all ingredients together before serving.
Makes 4-6 servings.
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No-Crust Blueberry Cheesecake
Parfaits
Place 1 envelope (2½ teaspoons) unflavored gelatin
into a mixing bowl. Add 1 cup boiling water. Stir until
gelatin is completely dissolved.
In another bowl beat with electric mixer 1 (8-ounce)
package softened fat-free cream cheese, 1 (8-ounce)
package softened reduced-fat cream cheese, ½
cup sugar or sugar substitute and 1 teaspoon vanilla.
Beat in 1 cup thawed reduced-fat frozen whipped topping.
Add dissolved gelatin, beating at low speed. Beat for
4 minutes at medium speed until smooth and creamy. Fold
in ¾ cup fresh blueberries.
Into individual glass serving dishes or parfait dishes,
layer the cheesecake mixture alternately with fresh
blueberries in the following order from bottom to top:
cheesecake filling, blueberries, cheesecake filling,
and ending with fresh blueberries.
Refrigerate for at least 3 hours.
Makes 8-10 servings.
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Grilled Chicken Breast with
Garden Vegetables
Lightly brush 4 boneless, skinless chicken breast with
olive oil.
Cook on preheated grill over medium-high heat, turning
chicken breast after 10 minutes of grilling.
As chicken is grilling, cook the vegetables.
In nonstick skillet heat 1 T. olive oil.
Add 1 medium zucchini and 1 yellow squash, each cut
into 1-inch pieces.
Stir occasionally as squash cooks for 5 minutes.
Add 1 small chopped onion; sauté until softened.
Stir in 2 cups halved yellow and red cherry tomatoes,
½ cup pitted and halved black olives and 1 teaspoon
shopped fresh rosemary.
Cook and stir for 2 minutes.
Add freshly ground black pepper.
Stir in ½ cup white wine.
Add cooked chicken breast and serve hot.
Makes 4 servings.
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Steak Fajitas
Trim the fat from 12-ounces beef flank steak.
Soy-based steak strips can be used to make this a vegetarian
meal.
Place strips in a mixing bowl and toss with fajita seasoning
or Mrs. Dash sodium-free seasoning.
Chill in refrigerator for 30 minutes.
Wrap 6 8-inch multigrain flour tortillas in foil and
heat for 10 minutes in a 350-degree oven.
In skillet, heat 1 T. olive oil over medium-high heat.
Add 1 medium red or green pepper cut into strips and
1 medium onion sliced. Sauté until tender.
Sprinkle in 1 teaspoon seasoning and toss.
Remove vegetables from skillet.
Add 1 T. oil to skillet. Heat and add meat strips.
Cook for 3 minutes or to desired doneness. Drain off
any fat.
Add vegetables to skillet and 1 cup chopped fresh tomato.
Cook for 1-2 minutes or until heated through.
Remove from heat. Stir in 1 T. lime juice.
To serve fill each warm tortilla with steak mixture.
Top as desired with guacamole, salsa and reduced-fat
sour cream.
Roll up each tortilla to serve.
Makes 6 servings.
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Sunny Broccoli Salad
In mixing bowl whisk together ½ cup reduced-fat
mayonnaise or salad dressing, ½ cup chopped small
onion, ¼ cup raisins, 2 T. sugar or sugar substitute
and 1 T. vinegar.
Add 4 cups chopped fresh broccoli and toss together
to mix.
Cover and chill in refrigerator for at least 2 hours
or up to 24 hours.
Stir in ¼ cup sunflower seeds before serving.
Sprinkle top with low-fat bacon bits.
Makes 4-6 servings.
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Yummy Chocolate Cake
Bring to room temperature ¾ cup no-trans-fat
soft margarine and 3 eggs or ¾ cup egg substitutes.
Coat the bottom of two 8x8-inch round cake pans with
vegetable cooking spray. Dust the bottoms lightly with
flour. In mixing bowl whisk together 2 cups all-purpose
flour, ¾ cup unsweetened cocoa powder, ¾
teaspoon baking powder and ¼ teaspoon salt. Set
aside.
In large mixing bowl beat the softened margarine until
creamy. Gradually add 2 cups sugar or 1 cup sugar-substitute-for-baking,
adding in ¼ cup at a time. Beat until combined,
about 3 minutes. Scrape sides of bowl and beat additional
2 minutes. Add each egg, 1 at a time. Beat in 2 teaspoons
vanilla. Alternately add flour mixture and 1½
cups low-fat milk to batter, beating on low speed until
combined. Beat on high speed for 20 seconds more. Spread
batter evenly in prepared cake pans. Bake in preheated
350 degree oven for 35-40 minutes or until a wooden
toothpick inserted in the center comes out clean. Cool
cake in pans for 10 minutes before removing. Cool on
wire racks completely before frosting. Makes 12 servings.
Chocolate Frosting
In large saucepan over low heat melt 1 (12-ounce) package
semisweet chocolate pieces and ½ cup no-trans-fat
soft margarine; stir frequently. Cool for 5 minutes.
Stir in 1 (8-ounce) carton low-fat sour cream. Gradually
add in 4½ cups sifted powdered sugar, beating
with an electric mixer until smooth and creamy. Use
frosting to frost the tops, middle and sides of the
layer cake. Cut the frosting recipe in half if making
a 13x9-inch cake; frost just the top. Cover and store
frosted cake in refrigerator.
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Summertime Soup (from
the American Heart Association Low-fat, Low-Cholesterol
Cookbook)
In blender process ingredients until smooth: 1 small
peeled, seeded and subbed cantaloupe, 2 large ripe,
peeled and cubed mangoes, 2 peeled and cubed peaches,
3 cups fresh sliced strawberries, 1/3 cup frozen orange
juice concentrate, ½ cup nonfat plain yogurt,
1/3cup port wine, 1 T. lime juice and 1½ teaspoons
raspberry vinegar.
Pour into a serving bowl and freeze for 20 minutes.
Spoon into individual bowls and top each serving with
a teaspoon of yogurt.
Makes 6 servings.
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Blackberry Pie
To make blackberry puree: In blender process 2 cups
fresh blackberries until liquid.
Strain out the seeds and pour into a saucepan.
Whisk in 1 cup sugar or sugar substitute.
Cook over medium heat until boiling; stir constantly.
Simmer for 5 minutes and remove from heat. Combine 4
T. cornstarch and 2 T. water or white grape juice.
Whisk into the blackberry mixture; stir and bring back
to a boil.
Remove form heat and stir in 1 teaspoon ground nutmeg
and 2 teaspoons ground cinnamon.
Into a low-fat graham cracker crust, evenly pour 2-3
cups fresh blackberries to completely cover the bottom.
Pour the blackberry puree over the berries.
Bake in preheated 400 degree oven for 35 minutes. Let
set before cutting.
Makes 8 slices.
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Crabmeat Salad
In large mixing bowl gently stir together 1½
lb. lump crab meat, 1 cup thawed frozen whole kernel
corn, 1 cup diced red bell pepper, ¼ cup chopped
red onion, ¾ cup drained mandarin oranges and
2 T. toasted pumpkin seeds.
Toss with dressing and serve over 1-2 cups baby spinach
leaves per person.
Makes 6 servings
Dressing: In small bowl whisk together 1/3 cup sherry
vinegar, 2 T. fresh orange juice or mandarin orange
juice, 1 T. lime juice, dash chili powder, 1½
T. olive oil and 2 teaspoons ground cumin.
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Fish Tacos
In small bowl whisk together marinade: 3 T. lime juice
and ¼ teaspoon freshly ground black pepper.
Place 1½ lb. white fish fillets, such as halibut
or haddock, in sealable bag.
Add marinade, close bag and marinate for 20-30 minutes.
Taco Topping: In mixing bowl stir together 1 cup plain
fat-free yogurt or sour cream, 1 T. lime juice, 1 teaspoon
sugar substitute and 1/8 teaspoon chili powder.
Set aside in refrigerator until serving time.
Heat a large, nonstick skillet over medium-high heat.
Coat with vegetable cooking spray.
Add fish and the marinade; cover and cook for 7-9 minutes
or until fish flakes easily with a fork.
Cut fish into 8 serving pieces.
Warm 8 corn tortillas in oven.
Top each tortilla with a serving of fish, ¼ cup
shredded cabbage, 2 T. yogurt mixture and 2 avocado
slices. Sprinkle the top with chopped cilantro.
Serve with 2 lime wedges on the side.
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Fruit Trifle
Prepare 1 package of vanilla cake mix according to package
direction.
Bake in a 9x11-inch baking pan.
The cake can be made with applesauce rather than oil
to reduce the calories.
Cool completely before cutting into chunks.
Prepare 2 small packets of vanilla pudding with fat-free
milk; cool before assembling.
In large glass bowl with tall sides, layer the dessert:
Cover the bottom of the bowl with a layer of cake.
Top with a layer of assorted fresh fruit (strawberries,
blackberries, blueberries, etc.), then a layer of pudding.
Repeat one more time with all three layers.
Top with whipped cream or reduced-fat frozen whipped
topping.
Chill until ready to serving.
Makes 10-12 servings.
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Fruit and Rice Summertime
Salad
Cook 2 packages of whole grain brown rice (boil-in-bag)
in boiling water for 10 minutes.
Remove from water, place cooked rice in strainer and
rinse with cold water.
Let stand for a few minutes to let water drain out.
In a large mixing bowl place 2 cups cubed mango, 2
cups cubed papaya, 2 medium peeled and cubed avocado,
1 chopped medium red onion, ¼ cup toasted and
chopped cashews, ½ cup chopped fresh parsley,
3 T. fresh lemon juice, 2 T. olive oil and freshly ground
black pepper to taste.
Add cooled and drained rice; toss to mix ingredients.
Makes 6 servings
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Watermelon Salad
In large bowl toss together 6 cups torn Romaine lettuce,
3 cups fresh baby spinach, 1 small red onion cut into
thin rings and 3 cups cubed fresh watermelon.
Add dressing and gently toss to coat.
Makes 6-8 servings
Dressing: In blender combine ingredients until smooth:
4 cups cubed fresh watermelon, 2 T. honey, ½
cup champagne vinegar, ½ cup canola oil, 2 teaspoons
sugar substitute, 3 T. chopped fresh basil leaves, 1
T. chopped fresh parsley and freshly ground black pepper.
Makes 2 cups.
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Peachy Dessert Delight
Peel, core and chop 2 fresh peaches.
Place in saucepan; add 1 cup sweet white wine or white
grape juice, and ¼ cup torn fresh basil leaves.
Bring to a boil; reduce heat and simmer uncovered for
10 minutes or until sauce has thickened.
Remove basil leaves.
Pour mixture into a blender and blend until smooth.
Wash, core and cut into slices 6 fresh peaches.
Divide slices into 4 dessert dishes.
Spoon peach sauce over the fresh peach slices.
Garnish with basil leaves.
Makes 4 servings.
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Turkey Burgers on the Grill
In large bowl combine 2 lb. ground turkey, ½
finely chopped medium onion, 2 T. Worcestershire sauce,
½ teaspoon ground cumin and ¼ teaspoon
ground black pepper.
Shape meat mixture to form 6 burgers.
Place on rack over medium-hot charcoal and grill for
7 minutes.
Turn and cook additional 7 minutes.
Remove from grill.
Serve on toasted multi-grain hamburger bun.
Top each burger with a spoonful of salsa.
Makes 6 servings.
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Crazy Coleslaw
In large serving bowl toss together 4 cups finely shredded
green cabbage, 4 cups finely shredded red cabbage, 1
large green pepper sliced thinly, 1 large chopped Vidalia
onion and 2 large Granny Smith apples thinly sliced.
Toss with dressing, cover and chill for 2 to 24 hours.
Makes 12 servings.
Dressing: In small bowl whisk together ¾ cup
reduced-fat mayonnaise, 3 T. cider vinegar, 2 T. fresh
lemon juice, 1 T. snipped fresh dill weed and ½
teaspoon freshly ground black pepper.
*To speed up preparation, purchase 1 bag each pre-shredded
green and red cabbage.
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July 4th Fruit Salad
Wash and slice fresh strawberries to equal 2 cups.
Place in large serving bowl.
Add 2 cups fresh blueberries.
Toss with 1 teaspoon sugar or sugar substitute.
Spoon berries into glass dessert dishes and top with
a scoop of raspberry sherbet or reduced-fat strawberry
ice cream.
Top with reduced-fat whipped topping.
Yum!
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Baked Fish with Mango Salsa
Preheat oven to 425 degrees.
Rinse and pat dry with paper towels 1 lb. fresh or frozen
(thawed) fish fillets.
Cut fish into 4 servings of equal size.
In mixing bowl whisk together 1 T. water and 1 T. lime
juice.
Brush on both sides of fish fillets.
In small bowl stir together 1 teaspoon paprika, ¼
teaspoon ground ginger, ¼ teaspoon ground allspice
and ¼ teaspoon freshly ground black pepper.
Rub onto the fish.
Place fish in shallow baking pan.
Bake uncovered in oven until fish flakes easily with
fork.
Allow 5 minutes per ½ -inch of thickness.
Serve fish fillets topped with mango salsa.
Garnish with fresh lime wedges. Makes 4 servings.
Mango Salsa: In mixing bowl stir together 1 peeled,
seeded and chopped mango, 1 finely chopped medium red
bell pepper, 3 thinly sliced green onions, 3 T. olive
oil, ½ teaspoon finely shredded fresh lime peel,
1 T. vinegar and ¼ teaspoon freshly ground black
pepper.
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Strawberry-Romaine Lettuce
Salad
In salad bowl toss together 1 head chopped Romaine lettuce,
3 cups fresh strawberries (cut in half), 2 cups cubed
fresh pineapple and 1 sliced medium banana.
Toss with dressing; sprinkle the top with ¼ cup
slivered almonds.
Makes 6 servings.
Dressing: In mixing bowl whisk together ½ cup
nonfat buttermilk, 2 T. fresh lemon juice, 1 T. yellow
mustard and ½ teaspoon ground ginger.
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Special Chocolate Cake
In medium saucepan melt 1 ½ cups semisweet chocolate
chips over very low heat.
In food processor blend 1 (19-ounce) can rinsed, drained
chick peas or garbanzo beans until smooth.
Add melted chocolate, 1 cup egg substitutes, 1 cup sugar
or sugar substitute and ½ teaspoon baking powder.
Blend until smooth.
Pour into nonstick cheesecake pan.
Bake in 350 degree oven for 45 minutes.
Cool and place onto serving plate.
Place a layer of fresh raspberries on the top of the
cake.
Sprinkle lightly with confectioner's sugar.
Makes 10 servings.
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Greek Shrimp
Heat a nonstick skillet over medium-high heat.
Add 1 lb. (rinsed and patted dry with paper towels)
peeled, raw medium shrimp.
Add 1 T. + 1½ teaspoons dried Greek seasoning
blend and 1/8 teaspoon cayenne.
Stir together and cook for 5 minutes or until the shrimp
turn pink on the outside and opaque in the center; stir
frequently.
Stir in 1 large diced and seeded fresh tomato, ½
cup chopped green onion, ¼ cup snipped fresh
parsley, 1 T. grated lemon zest, 2 T. fresh lemon juice,
2 T. rinsed and drained capers, 1 T. + 1½ teaspoons
olive oil.
Cook until heated through, about 1 minute.
Serve over cooked brown rice.
Makes 4 servings.
Recipe from the Love Your Heart Cookbook,
American Heart Association.
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Father's Day Baked Beans
Preheat oven to 350 degrees.
Place 4 slices turkey bacon on baking sheet and cook
in oven until crisp.
Crumble bacon and set aside. In skillet heat 1 T. olive
oil.
Sauté 1 diced green pepper and 1 medium chopped
onion until tender. In a 1½-quart casserole stir
together 1 (21-ounce) can vegetarian pork and beans,
1 (15-ounce) can drained and rinsed black beans, and
sautéed peppers and onions.
In small bowl combine ½ cup catsup, 2 T. honey
and 1 T. brown sugar substitute.
Bake uncovered for 50 minutes.
Top with crumbled bacon before serving.
Makes 8 servings.
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Peanut Butter-Oat Cookies
with Ice Cream
Preheat oven to 375 degrees.
Coat cookie sheets with vegetable oil cooking spray
or line with parchment paper.
In large mixing bowl beat together ¾ cup no-trans-fat
peanut butter and ½ cup no-trans-fat tub margarine.
Add in ¾ cup brown sugar or brown sugar substitute-for-baking,
½ cup granulated sugar or sugar substitute-for-baking,
½ teaspoon baking powder and ¼ teaspoon
baking soda.
Beat on medium speed until blended.
Add in 2 eggs and 1 teaspoon vanilla.
Beat in 1¼ cups all-purpose flour.
Stir in 2½ cups rolled oats and ¾ cup
mini chocolate pieces.
Drop dough in ¼ cup portions on cookies sheets
to make large cookies.
Press dough slightly into circles.
Bake for 10 minutes or golden brown.
Remove to wire racks and cool.
Makes 16 large cookies.
Serve cookies with a small scoop of reduced-fat vanilla
ice cream between 2 cookies to make an ice cream sandwich.
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Healthy Layered Salad
In a glass bowl with tall sides, layer the following
ingredients from bottom to top: 4 cups torn lettuce,
1 cup shredded low-fat cheddar cheese, 2 cups sliced
mushrooms, 1 red onion sliced into rings, and 2 (10-ounce)
packages of frozen peas.
Dressing: Whisk together in mixing bowl ½ cup
reduced-fat mayonnaise or salad dressing, ½ cup
reduced-fat sour cream, 2 T. fresh lemon juice, 1 teaspoon
minced garlic, 2 T. reduced-fat Parmesan cheese, and
¼ teaspoon black pepper.
Pour dressing over the top of the salad to the edges
of the bowl. Do not stir in.
Cover with plastic wrap and refrigerate for 24 hours.
Before serving, sprinkle the top with ½ cup shredded
reduced-fat cheddar cheese and 3 T. reduced-fat bacon
bits.
*Spinach and celery were omitted because of their
oxalate content.
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Cheesy Baked Potatoes
Preheat oven to 425 degrees.
Rinse 6 medium potatoes and cut into think slices crosswise.
Pat dry with paper towels and put into mixing bowl.
Toss with ¼ cup reduced-at Parmesan cheese and
2 T. melted no-trans fat margarine.
Coat a 9-inch pie plate with vegetable oil cooking
spray.
Place potato slices in layers into the pie plate.
Sprinkle the top with 1 T. melted no-trans-fat margarine
and 2 T. reduced-fat Parmesan cheese.
Bake in oven for 1 hour or until potatoes are tender.
Remove from oven.
Loosen the edges with a knife.
Invert onto a serving plate.
Garnish with chopped fresh chives or parsley.
Makes 8 servings.
*Sweet potatoes were omitted because of their oxalate
content.
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Fruit Salad with Lime Juice
In mixing bowl gently toss together 2 peeled and chopped
fresh oranges, 2 peeled and diced fresh kiwi, 2 peeled
and sliced bananas, and 1 cup pineapple chunks.
In small mixing bowl stir together 1 cup fat-free sour
cream, the grated peel from 1 fresh lime, 1 T. fresh
lime juice and 1 T. sugar substitute of choice.
Pour dressing over the fresh fruit and stir together.
Spoon fruit salad into individual serving dishes.
Makes 8 servings.
*Berries were omitted because of their oxalate content.
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Baked Halibut
Preheat oven to 450 degrees.
Coat a baking dish with vegetable cooking spray.
In saucepan heat 1 teaspoon olive oil over medium-high
heat.
Add ½ cup diced zucchini, ½ cup diced
yellow squash, 1 medium diced onion and 1 teaspoon minced
garlic. Cook until tender.
Remove from heat.
Stir in 3 fresh diced tomatoes, 2 T. chopped fresh chopped
basil and ¼ teaspoon freshly ground black pepper.
Place 4 (4-ounce) halibut steaks into the baking dish.
Spoon squash mixture over each halibut steak.
Bake in oven for 15 minutes or until fish flakes easily.
Makes 4 servings.
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Chili Dogs
Chili: In large skillet brown 1 lb. lean ground beef
or ground turkey breast with 1 medium chopped onion
and 2 teaspoons minced garlic.
Add 1 teaspoon canola oil if needed to prevent sticking.
Cook until meat is browned; break up the meat into chunks
as it is cooking.
Drain off any drippings.
Add in 1-2 T. chili powder (depending upon your preference
for spiciness), 1 teaspoon sugar, ½ teaspoon
black pepper and 2 teaspoons oregano.
Stir in thoroughly and simmer over low heat for 15 minutes.
Stir in 1 (8-ounce) can no-salt-added tomato paste,
1 (14½ -ounce) can Mexican-style diced, undrained
tomatoes and 1 (15-ounce) can drained and rinsed kidney
beans.
Simmer for at least 15 minutes or until hotdogs are
ready to serve.
Makes enough chili for 8-10 hotdogs.
Grill reduced-fat, fat-free or turkey hotdogs on barbecue
until heated through.
Do not char or overcook.
Place grilled hotdog in multi-grain hotdog bun and top
with chili.
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Sweet Potato Salad
Peel and quarter 2 large white potatoes and 2 large
sweet potatoes.
Place into steamer basket over 1-inch water.
Bring water to a boil; cover saucepan, reduce heat slightly
and cook for 20-30 minutes, or just until fork-tender.
Remove steamer basket and cool potato slightly and cut
into chunks.
Place in serving bowl.
Add 2 stalks sliced celery and 1 chopped medium red
onion. (Optional: Add 2 chopped hard cooked eggs)
In small mixing bowl whisk together the dressing ingredients:
1 cup reduced-fat mayonnaise or salad dressing, 1 T.
spicy mustard and 1½ teaspoons ground black pepper.
Add to potato salad and stir together to coat all ingredients.
Chill in refrigerator before serving.
Makes 8 servings.
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Dirt Dessert
Prepare 2 (3.4-ounce) packages of chocolate pudding
according to package directions, using skim milk.
Gently stir in 1 (3 ounce) package of reduced-fat cream
cheese, softened to room temperature.
Fold in 1 (8-ounce) carton reduced-fat frozen whipped
topping, thawed.
Pour pudding mixture into a 9-inch square baking pan.
Evenly top with 1 cup chocolate cookie crumbs.
This pudding can be served in small individual decorative
flower pots.
Top with a few gummy worms for fun.
Makes 8 servings.
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Broccoli Casserole
Coat a 2-quart baking dish with vegetable cooking spray.
Spread the bottom with 3 cups of cubed whole-grain Italian
bread.
In mixing bowl toss together 1 (10-ounce) package thawed
and coarsely chopped frozen broccoli florets, 1 (12-ounce)
jar drained and sliced roasted red peppers, 5 sliced
green onions and 1 cup shredded reduced-fat Italian
cheese.
Spread half the broccoli mixture over bread cubes.
Layer with 3 more cups of bread cubes, and then finish
with a layer of the remaining broccoli mixture.
In mixing bowl whisk together 1½ cups egg substitutes,
1¾ cups fat-free milk, ¼ cup fat-free
half-and-half cream, ¼ teaspoon dried thyme and
¼ teaspoon black pepper.
Pour evenly over the casserole.
Cover tightly with foil; refrigerate for 2 hours or
overnight.
Heat oven to 350 degrees.
Let casserole stand at room temperature while oven is
warming up.
Bake, covered, for 60 minutes.
Uncover and bake additional 5 minutes or until a knife
inserted in the middle comes out clean.
Let stand for a few minutes before servings.
Makes 6 servings.
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Strawberry Cobbler
Heat oven to 350 degrees.
In mixing bowl toss together 2 quarts fresh strawberries
(hulled and cut into half), ½ cup sugar or sugar
substitute, ¼ cup orange juice, 2 T. quick-cooking
tapioca, ½ teaspoon cinnamon and ¼ teaspoon
nutmeg.
Pour into a 1½-quart baking dish coated with
vegetable cooking spray.
Topping: In small bowl stir together 1 cup flour, ½
cup sugar or sugar substitute and ¼ teaspoon
baking soda. Add in 6 T. fat-free milk, 3 T. reduced-fat
sour cream and 3 T. melted no-trans fat soft margarine.
Mix until combined.
Spoon topping over the strawberry cobbler mixture.
Sprinkle lightly with sugar. Bake in oven for 35 minutes
or until top is golden brown and filling is bubbly.
Makes 6 servings.
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Mother's Day Burrito
Peel, core and cut into quarters 3 medium apples.
Cut into slices and place in medium saucepan.
Stir in 1 T. fresh lemon juice and ½ cup orange
juice.
Bring the mixture to a boil; reduce heat and simmer
for 5 minutes.
Stir in ¼ cup packed brown sugar or 2 T. brown
sugar-substitute-for-baking, ¼ teaspoon ground
cinnamon and 1/8 teaspoon nutmeg.
Cook for two more minutes.
Stir 1 T. cornstarch into 2 T. orange juice.
Add to apple mixture and bring to a boil.
Stir while the mixture thickens.
Stir in 1/3 cup chopped pecans.
Cool slightly. * To simplify this, canned apple pie
filling can be used instead.
Heat oven to 375 degrees.
Coat a baking sheet with vegetable cooking spray.
Place 4 8-inch multigrain tortillas on counter top.
Spoon one-quarter of the apple mixture into the center
of each tortilla, leaving 1-inch edges.
Fold each tortilla side over the filling.
Before folding the last edge, moisten with water, then
fold.
The water will hold the tortilla edge in place.
Repeat for each tortilla.
Place the tortillas on the baking sheet, seam side down.
Brush the tops with melted no trans fat soft margarine;
sprinkle lightly with sugar.
Bake in preheated oven for 20 minutes or until golden
brown.
Remove from oven and transfer tortillas to baking rack
to cool before cutting.
Makes 4 servings.
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Spring Cucumber Sandwiches
Peel 1 large cucumber; cut in half lengthwise and scoop
out the seeds.
Slice cucumber into thin slices.
In small bowl stir together ½ (8-ounce) package
reduced-fat cream cheese and 3 T. snipped fresh basil.
Place 8 slices of firm whole-grain bread on countertop.
Spread 1 T. cream cheese mixture on one side of each
slice of bread.
Top 4 bread slices with cucumber slices, then thin slices
of apricots or nectarines (pits removed); finally, top
with another slice of bread, cream cheese-side down.
Cut each sandwich into quarters diagonally.
Makes 4 sandwiches.
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Heavenly Chocolate Squares
Preheat oven to 350 degrees.
In mixing bowl stir together ¾ cup sugar or ¼
cup + 2 T. sugar-substitute-for-baking, 1 cup all-purpose
flour, 3 T. baking cocoa, and 2 teaspoons baking powder.
Add ½ cup fat-free milk, 1/3 cup melted no trans
fat soft margarine and 1½ teaspoons vanilla extract.
Pour into 9-inch baking pan.
Set aside.
In smaller bowl stir together ½ cup sugar or
¼ cup sugar-substitute-for-baking, ½ cup
packed light brown sugar and ¼ cup baking cocoa.
Sprinkle evenly over the batter.
In bowl stir together 1¼ cups + 2 T. hot water
and ½ teaspoon almond extract.
Pour liquids over the batter.
Do not stir.
Bake for 40 minutes or until the center is almost set.
Remove from oven and let sit for 15 minutes.
Spoon into individual dessert dishes.
Top with a generous spoonful of light cherry pie filling.
Makes 8-10 servings.
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Mango-Veggie Salad
In a medium serving bowl toss together 2 large, pitted
and diced fresh mango, 1 peeled and thinly sliced cucumber
and 1 thinly sliced red onion.
To make the dressing whisk together in a small mixing
bowl 3 T. fresh lime juice, ½ teaspoon grated
lime zest, 1 teaspoon canola oil and 3 T. fresh minced
cilantro.
Just before serving, pour dressing over salad and toss.
Makes 6 servings. *High in potassium: mango
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Pasta-Dried Fruit Salad
Cook 8 ounces bowtie (farfalle) pasta in boiling water
according to package directions.
Drain pasta thoroughly. Set aside.
In nonstick skillet heat 1 T. olive oil.
Add 2 teaspoons minced garlic and sauté gently
to flavor the oil.
Add 1 (19-ounce) can drained garbanzo beans and ½
cup unsalted chicken broth.
Stir together to combine flavors and heat.
Add 4 cups fresh baby spinach and ½ cup golden
raisins.
Other dried fruits can be added if desired (diced apricots,
cranberries, etc.)
Heat until spinach is wilted, about 2-3 minutes.
Add drained pasta and toss together.
Add 3 T. reduced-fat grated Parmesan cheese and freshly
ground black pepper; toss.
Makes 8 servings. *High in potassium: garbanzo beans,
spinach dried fruit
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Fresh Grape Dessert
Rinse 3 cups green and red seedless grapes.
Set aside to drain.
Toss grapes with ¼ cup chopped walnuts or pecans.
Divide into individual glass dessert dishes.
At serving time, top each dessert with a generous dollop
of the sour cream topping.
Topping: In small bowl whisk together ½ cup
fat-free sour cream, 1 T. powdered sugar or 2 teaspoons
sugar substitute, 1 teaspoon fresh lemon juice and ½
teaspoon lemon zest.
Cover and store in refrigerator until time to serve.
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Wonderful Cancer-Fighting
Roasted Vegetables
Preheat oven to 450 degrees.
Wash vegetables and cut into bite-size pieces: 1½
lb. new potatoes, 1 lb. fresh asparagus, 2 medium zucchini,
4 medium carrots, 2 red onions, 1 yellow bell pepper
and 1 green bell pepper.
Place potato and carrot chunks into a steamer basket;
steam over boiling water for 8 minutes to pre-cook.
Place all vegetable pieces into large bowl.
Add dressing and toss to coat.
Dressing: Shake together in jar with lid to combine:
¼ cup olive oil, 2 T. fresh lemon juice, 1 teaspoon
minced garlic and ¼ teaspoon black pepper.
Spread vegetables onto cookie sheets in single layer.
Bake for 15 minutes.
Stir to turn the vegetables for even browning.
Add 2 cups grape tomatoes and stir in to coat with dressing.
Bake an additional 15 minutes.
Remove and serve.
Makes 8 servings.
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Veggie Sloppy Joes
In saucepan, heat 1 T. olive oil over medium-high heat.
Add 1 teaspoon minced garlic, 1 finely chopped green
bell pepper, 1 finely chopped red bell pepper, and 1
chopped red onion.
Sauté until vegetables are tender.
Add 2 cups frozen vegetarian soy crumbles.
Stir together to mix. Add 1½ cups no-salt-added
tomato sauce, 1 T. Worcestershire sauce, 1 teaspoon
chili powder, ½ teaspoon cumin and ¼ teaspoon
black pepper.
Stir to combine and simmer for 10 minutes.
Spoon over 4 toasted multi-grain hamburger buns.
Makes 4 servings.
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Lemon Bread
In mixing bowl beat together 1 cup sugar or ½
cup sugar-substitute-for-baking, 1/3 cup no-trans-fat
soft margarine, ½ teaspoon lemon extract and
¼ cup fresh lemon juice. Add in 2 eggs or ½
cup egg substitutes. In another bowl stir together 1½
cups all-purpose flour, 1 teaspoon baking powder and
¼ teaspoon salt. Add dry ingredients and ½
cup skim milk to sugar mixture and blend until smooth.
Stir in 2 T. grated fresh lemon peel.
Preheat oven to 350 degrees. Coat an 8-inch loaf pan
with vegetable cooking spray. Add batter. Bake for 1
hour. Remove from oven and cool slightly remove from
pan.
Optional glaze: In bowl whisk together ½ cup
sifted powered sugar and ¼ cup fresh lemon juice.
Poke holes in the top of the bread with a toothpick.
Pour glaze over the bread and let stand for 45 minutes.
Serve or wrap in foil. Makes 12 slices.
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Special Grilled Cheese Sandwiches
Place ¼ cup roasted red peppers on a paper towel
to drain thoroughly.
Blot on both sides.
Chop peppers and set aside.
In small bowl stir together 2 T. low-fat mayonnaise,
1 teaspoon white wine vinegar and a dash of hot pepper
sauce or ½ teaspoon Mrs. Dash sodium-free seasoning.
Add 1½ cups grated low-fat cheddar cheese (Cabot,
Kraft), ¼ cup chopped fresh basil, 2 T. finely
chopped green onion and red peppers.
On one side of 4 slices multi-grain bread, lightly
spread no-trans-fat soft margarine.
Place the bread margarine-side-down on Teflon coated
skillet.
Spread each slice with one-fourth of the cheese mixture.
Top with fresh tomato slices.
Top each with a slice of multi-grain bread.
Spread margarine on the top slices.
Heat skillet over medium heat.
Cook, then turn when bread is golden brown.
Cook an addition 3-4 minutes or until cheese is melting
and bread is slightly brown.
Remove from skillet to cutting board.
Cut each sandwich in half. Makes 4 servings.
*Serve with cream of tomato soup made with skim or
1% milk for additional calcium boost.
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Cheesy Cauliflower Soup
Heat 1 T. light-flavored olive oil in saucepan.
Add 1 chopped medium onion and sauté until onion
is tender.
Add 1 head fresh cauliflower, separated into flowerets.
Stir to combine with onions and cook for 2-3 minutes.
Stir in ½ cup skim milk and 2½ cups reduced-sodium
chicken broth.
Bring to a boil and then reduce heat to simmer.
Cover and cook for 30 more minutes or until cauliflower
is tender.
Pour soup in batches into food processor.
Process until smooth and return to saucepan to cook
over low heat.
Before serving whisk in ½ cup reduced-fat shredded
cheddar cheese.
Stir until melted.
Stir in 2 T. chopped fresh dill just before serving.
Makes 8 servings.
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Baked Banana Pudding
Separate egg yolks and whites from 3 eggs into two bowls.
Set aside.
In saucepan stir together ½ cup sugar, 1/3 cup
all-purpose flour and a dash of salt. Whisk in 2 cups
1% milk and the 3 egg yolks. Cook and stir over medium
heat for 10 minutes or until thickened. Remove from
heat and stir in ½ teaspoon vanilla extract.
Spread one-third of pudding into the bottom of a 1½
-quart casserole dish. Cover the top with a layer of
reduced-fat vanilla wafer cookies, and then a layer
of sliced bananas. Add another layer of pudding, then
cookies, then bananas. Add the last of the pudding for
the top layer.
Preheat oven to 350 degrees. In mixing bowl beat egg
whites with electric mixer until soft peaks form. Add
¼ cup sugar and beat until stiff. Spread on top
of pudding to cover entire surface; spread to the edges
of the pudding to seal. Bake in hot oven for 20 minutes
or until browned. Cool slightly, then refrigerate until
serving time. Makes 8 servings.
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Lemony Pancakes for Easter
Morn
In large bowl stir together 1 cup all-purpose flour,
½ teaspoon nutmeg, 1 T. sugar or sugar substitute,
1¼ teaspoons baking powder.
In another bowl combine 1¼ cups reduced-fat ricotta
cheese, 2 eggs or ½ cup egg substitute, ¾
cup skim or 1% milk and the juice and zest 1 medium
lemon.
Add the liquid ingredients to the flour mixture and
stir together, just until moistened.
The batter will be slightly lumpy.
Heat nonstick skillet over medium heat.
Coat with vegetable oil cooking spray.
Spoon ¼ cup batter onto skillet.
Cook until bubbles form on the top surface.
Flip and cook until golden brow.
Serve warm with maple syrup, low-sugar jam, cooked berries
or a dusting of confectioner's sugar.
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Asparagus-Spinach Salad
Dressing: In food processor combine 1 cup sliced strawberries,
½ cup fresh orange juice, 2 T. raspberry vinegar,
2 T. light olive oil and 2 teaspoons honey.
Set aside.
Steam 1-lb. small fresh asparagus spears until just
tender, about 4 minutes.
Rinse under cold running water.
Cut spears into 1-inch pieces.
In salad bowl toss together 1 package fresh baby spinach,
asparagus pieces, ¼ cup toasted slivered almonds
and dressing.
Makes 4 servings
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Lemon Tart
Crust for tart: Preheat oven to 425 degrees.
Use refrigerated uncooked pie pastry.
Unfold 1 pastry roll and let sit at room temperature
for 10 minutes.
Press pie dough onto bottom and up the sides of an 11-inch
tart pan.
Place in freezer for 10 minutes to firm.Line pastry
shell with foil.
Bake for 15 minutes; remove foil.
Bake 5 minutes more until lightly browned. Cool on wire
rack.
Reduce oven temperature to 375 degrees.
Lemon filling: In bowl whisk together ¾ granulated
sugar and 1 T. cornstarch.
Whisk in 3 large eggs, one at a time, or ¾ cup
egg substitutes.
Whisk in ½ cup softened no-trans-fat tub margarine;
whisk in ½ cup reduced-fat sour cream, ½
cup fresh lemon juice and 3 T. freshly grated lemon
peel.
Pour this mixture (it will look curdled) into tart shell.
Bake for 25 minutes or until a knife inserted near the
center comes out clean.
Cool on wire rack.
Cover and refrigerate for at least 4 hours.
Just before serving, place tart pan on small, sturdy
bowl; let pan sides fall down.
Place tart on serving plate.
Arrange fresh fruit on top just before serving: fresh
strawberry halves, fresh raspberries, fresh kiwi slices.
Refrigerate until serving time.
Makes 12 servings
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Healthy Tuna Melt
In mixing bowl stir together 1 (12-ounce) can of rinsed
and flaked white tuna, 1½ cups packaged coleslaw
mix and 2 stalks finely chopped green onions.
In another bowl combine 3 T. low-fat mayonnaise or salad
dressing, 1 T. spicy mustard and 1/8 teaspoon black
pepper.
Add to tuna mixture and toss to combine.
Preheat broiler. Spread tuna salad onto 8 multi-grain,
high-fiber, lightly toasted English muffin halves.
Place on broiler pan and broil for 3-4 minutes.
Sprinkle each muffin half with 1/3 cup shredded reduced-fat
cheddar cheese.
Return to broiler and cook until cheese melts, about
1 minute.
Makes 4 servings.
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Sweet Potato Pancakes
Rinse and drain 1 large can of sweet potatoes.
Cut into smaller chunks and place in mixing bowl.
Add ½ finely chopped small onion, 3 egg whites,
2 T. all-purpose flour and ¼ teaspoon black pepper.
Stir together until mixed thoroughly.
This mixture can also be blended in the food processor
for a finer texture, if desired.
Heat a large nonstick skillet with cooking spray.
Add 1-2 teaspoons canola oil.
Spoon 1/3 cup potato batter into skillet.
Cook pancakes for 3-4 minutes per side or until golden
brown.
Repeat, using all of the remaining batter.
Serve warm with fruit chutney.
Makes 12 pancakes
Apple Chutney In saucepan stir together 1 cup
chunky natural applesauce, ½ cup drained canned
tart cherries,, 2 T. Splenda sugar substitute, 1 teaspoon
fresh lemon juice, ½ teaspoon lemon zest, ½
teaspoon ground cinnamon and 1/8 teaspoon ground nutmeg.
Bring to a boil; reduce heat and simmer for 5minutes.
Serve warm over the sweet potato pancakes.
Makes 1½ cups.
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Key Lime Bars
Coat an 8x8-inch square pan with vegetable oil cooking
spray.
In ziploc bag, crush 8 whole graham crackers.
Set aside 2 tablespoons.
In mixing bowl stir together crushed graham crumbs,
¼ cup Splenda sugar substitute, 1/8 teaspoon
ground cinnamon and 2 T. trans fat free melted margarine.
Pour into pan, and press firmly and evenly on bottom
of pan.
In saucepan stir together 1½ cups Splenda sugar
substitute and 1/3 cup fresh lime juice.
Bring mixture to a boil.
Reduce heat and cook for 5 minutes or until the mixture
is reduced by half.
Set aside to cool.
When cool, stir 2 cups plain low-fat yogurt into lime
mixture; fold in 1 cup reduced-fat frozen, thawed whipped
topping.
Pour over the graham cracker crust and spread out evenly.
Sprinkle the top with the 2 tablespoons graham cracker
crumbs.
Cover with plastic wrap and freeze for 4 hours or more
until firm.
Let stand at room temperature for 10 minutes before
cutting bars.
Makes 9 servings.
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Terrific Tuna Pasta Salad
In serving bowl stir together: 1 (6-ounce) can drained
and flaked tuna fish, 2 cups cooked multi-grain pasta,
¼ cup sliced red onion, 1 cup thinly sliced celery,
½ cup uncooked frozen green peas and ½
cup diced red peppers. In small bowl whisk together
¾ cup light mayonnaise or salad dressing, 1 teaspoon
spicy mustard and 1/8 teaspoon black pepper.
Add to tuna salad and gently toss to coat all ingredients
with dressing.
Refrigerate until ready to serve.
Makes 6 servings.
Items to donate to Food Drive: tuna, boxed pasta,
mayonnaise, mustard or other condiments
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Chicken-Wild Rice Soup
Place ingredients in slow cooker: 3 cups water, 1 (14-ounce)
can reduced-sodium chicken broth, 1 (10¾-ounce)
can reduced-fat condensed cream of chicken soup, 2/3
cup uncooked wild rice, ½ teaspoon crushed dried
thyme, ¼ teaspoon dried basil, 1 teaspoon minced
garlic or ¼ teaspoon ground garlic powder and
¼ teaspoon freshly ground black pepper.
Cover with lid and simmer on low-heat for 8 hours or
on high-heat for 4 hours.
Before serving stir in 3 cups cooked chicken or turkey
breast (may be canned) and 2 cups fresh baby spinach.
Let sit in hot soup for 5 minutes before serving.
Makes 6 servings.
Items to donate to Food Drive: soups, rice, canned
chicken
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Peanut Butter Cookies
Preheat oven to 375 degrees. In mixing bowl cream together
½ cup no-trans-fat margarine, ½ cup chunky
peanut butter, ½ cup sugar or ¼ cup sugar
substitute-for-baking, ½ cup brown sugar or ¼
cup brown sugar substitute-for-baking, 1 egg or ¼
cup egg substitute and ½ teaspoon vanilla extract.
In another bowl stir together 1¼ cups all-purpose
flour and ¾ teaspoon baking soda.
Blend the flour mixture into the creamed ingredients.
Shape cookie dough into 1-inch balls; roll in granulated
sugar.
Place on ungreased cookie sheets 2 inches apart.
Crisscross the top with fork tines.
Bake in preheated oven for 10-12 minutes.
Cook slightly and remove cookies to cooling racks.
Makes 4 dozen cookies.
Items to donate to Food Drive: peanut butter, sugar,
flour, baking soda
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Flavorful Raisin Rice
In a saucepan stir together 2 cups water, 1 cup uncooked
brown rice, 2 teaspoons cinnamon, a pinch of nutmeg,
1 teaspoon sugar and ½ cup raisins.
Bring to a boil and cook at medium-high heat for the
length of time suggested on the rice box.
Keep saucepan covered.
For quick-cooking brown rice this will be 5-10 minutes.
Serve warm.
Makes 4 servings.
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Full-of-Energy Stuffed Potatoes
Preheat oven to 425 degrees.
Scrub 2 large baking potatoes and bake in oven for 60
minutes.
Remove from oven and cool slightly.
Cut each potato in half lengthwise.
Scoop out the inside of the potatoes, leaving the potato
shell with a small lining of potato.
Place scooped-out potato in mixing bowl.
Add 1 cup shredded fresh baby spinach leaves or ½
cup coarsely chopped fresh broccoli florets.
Stir in ½ cup crumbled feta cheese or shredded
low-fat cheddar cheese, 1 teaspoon minced garlic, 2
T. low-fat Parmesan cheese and freshly ground pepper.
Fill each potato half with the potato-cheese mixture
and place on baking sheet.
Return to the hot oven and bake for 10 minutes.
Makes 4 servings.
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Go-Go-Go Carrot Cake
Preheat oven to 350 degrees.
In mixing bowl stir together ½ cup egg substitute,
1/3 cup canola oil, ½ cup honey, 2 (4.5 ounce)
jars of strained carrot baby food, ½ cup finely
shredded fresh carrots, ½ cup drained crushed
pineapple and 1 teaspoon vanilla.
In another bowl stir together ¾ cup white flour,
¾ cup whole wheat flour, ½ teaspoon baking
soda, 1 teaspoon baking powder, 1 teaspoon cinnamon
and ¼ teaspoon nutmeg.
Add flour mixture to liquid ingredients.
Stir gently to blend.
Stir in ½ cup golden raisins and 1/3 cup finely
chopped walnuts combine thoroughly.
Coat a nonstick 8x8-inch baking pan with cooking spray.
Lightly dust the bottom with flour.
Pour batter into the pan.
Bake in preheated oven for 45 minutes or until a toothpick
inserted in the center comes out clean.
Makes 9 servings.
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Rustic Italian Tomato Soup
In food processor or blender, process 1 (16-ounce) package
frozen mixed bell pepper strips, 1 (14.5-ounce) can
No-Salt-Added diced tomatoes (undrained), ½ (15.5-ounce)
can No-Salt-Added navy beans (rinsed and drained), 3
T. chopped fresh basil leaves, 2 T. snipped fresh parsley,
1 T. balsamic vinegar, ½ teaspoon crumbled dried
oregano, 1 medium minced garlic clove and 1/8 teaspoon
crushed red pepper flakes.
Process until slightly chunky or smooth.
Pour into large saucepan.
Bring to a boil over high heat.
Reduce heat and simmer, covered, for 20 minutes, or
until flavors are blended.
Remove from heat.
Stir in 1 T. olive oil and ¼ teaspoon salt.
Ladle into soup bowls.
Makes 4 servings.
Recipe source: Love Your Heart cookbook, AHA,
2007.
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Scones with Dried Cherries
Preheat oven to 425 degrees.
Lightly coat a baking sheet with vegetable oil spray.
In food processor process 2 cups all-purpose flour,
¼ cup firmly packed dark brown sugar, ¼
cup no trans fat margarine, 2 teaspoons baking powder,
½ teaspoon baking soda, ½ teaspoon ground
cinnamon, ¼ teaspoon ground nutmeg, and 1/8 teaspoon
salt.
Pour into a large bowl.
Stir in ½ cup dried cherries or cranberries.
In small bowl whisk together ¾ cup low-fat buttermilk
and 2 T. molasses.
Add to flour mixture and stir just until moistened.
Lightly flour a flat surface.
Turn out dough onto surface.
Pat dough into an 8- or 9-inch circle.
Cut into 8 wedges.
Place the wedges 2-inches apart on baking sheet.
Brush the wedges with 1 T. fat-free milk and sprinkle
with 1 teaspoon sugar.
Bake for 15 minutes or until brown.
Transfer to serving plate.
Makes 8 scones.
Recipe source: Love Your Heart Cookbook, American
Heart Association, 2007.
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Meringue Shells with Gingered
Berries
Preheat oven to 175 degrees.
In medium mixing bowl, with an electric mixer on high
speed, beat the whites of 3 large eggs until foamy.
Add ½ teaspoon vanilla extract, 1/8 teaspoon
salt and 1/8 teaspoon cram of tartar.
Beat until soft peaks form. Add ½ cup sugar,
1 T. at a time, and beat until stiff peaks form and
the sugar is dissolved.
Rub a little meringue between your fingers; it should
feel smooth, not gritty.
Line a baking sheet with cooking parchment.
Spoon equal amounts of the egg white mixture in 8 mounds
as far apart as possible on the baking sheet. Smooth
each mound into a 4-inch circle.
Using a spoon, press into the center of each to form
a well.
Bake for 1½ hours. Do not open the oven door.
Turn off the oven, leaving the meringues inside with
the door closed for another 1½ hours.
Meanwhile, in a medium bowl stir together 1 cup fresh
blueberries, 1 cup fresh raspberries or quartered fresh
strawberries, 3 T. crystallized ginger (finely chopped)
and ¼ teaspoon grated lemon zest.
Cover with plastic wrap and refrigerate until needed.
To serve, place the meringue shells on dessert plates.
Spoon ¼ cup sorbet into each.
Top with berry mixture.
Makes 8 servings.
Recipe source: Love Your Heart Cookbook, American
Heart Association, 2007.
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Barley Soup
Combine all ingredients in a slow cooker: 4 cups reduced-sodium
vegetable or chicken broth, 1 (14½-ounce) can
No-Salt-Added diced tomatoes, 1 (8-ounce) can No-Salt-Added
tomato sauce, 1 (10-ounce) package frozen mixed vegetables,
1 medium diced zucchini, 1 cup sliced celery, 1 cup
sliced carrots, ½ cup chopped onion, ½
cup uncooked barley, ½ teaspoon crushed basil,
¼ teaspoon dried oregano, 1 teaspoon minced fresh
garlic, 2 T. chopped fresh parsley, ¼ teaspoon
black pepper and 1 T. fresh lemon juice.
Cover and set on low heat; cook for 9 hours.
Makes 6 servings.
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Summer Squash with Pesto
and Pine Nuts
Spread 1 T. pine nuts in single layer in ungreased skillet.
Dry-roast over medium heat for 4 minutes or until fragrant.
Transfer to small bowl.
Pour 1 teaspoon olive oil into the same skillet; swirl
to coat the bottom.
Cook 2 small yellow squash, cut crosswise into ¼-inch
slices, for 1-2 minutes or until crisp-tender.
Stir in 1 undrained (14.5-ounce) can no-salt-added diced
tomatoes and ¼ teaspoon salt. Increase heat to
medium high and bring to a simmer.
Reduce heat and simmer, covered, for 6-8 minutes, or
until squash is tender.
Stir in 2 T. prepared pesto.
Pour into serving bowl.
Sprinkle with pine nuts and 1 T. shredded or grated
Parmesan cheese.
Makes 4 servings.
Recipe from Love Your Heart Cookbook, American
Heart Association.
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Cherry Tarts
Preheat oven to 350 degrees.
In mixing bowl beat together 1 (8-ounce) package reduced-fat
cream cheese, 1 (3-ounce) package fat-free cream cheese,
½ cup fat-free sour cream, ½ cup egg substitutes
and 1 T. vanilla extract.
Put paper baking cups into a 12-muffin cup tin.
Place 1 reduced-fat vanilla wafer into the bottom of
each muffin cup.
Evenly fill muffin cups with cream cheese batter.
Bake in oven for 45 minutes.
Cool completely.
Top each tart with 1 T. light cherry pie filling.
Makes 12 cherry tarts.
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Barley Stuffed Red Bell Peppers
Preheat oven to 350 degrees.
In saucepan, stir together 1 cup reduced-sodium chicken
broth and 2/3 cup quick-cooking barley.
Bring to a boil; reduce heat cover.
Simmer for 15 minutes or until barley is tender.
Drain off any extra liquid.
Cut 2 large red bell peppers in half and remove the
seeds.
Place in baking dish, cut side up.
In mixing bowl stir together 2 chopped plum tomatoes,
½ cup shredded zucchini, ½ cup reduced-fat
shredded mozzarella cheese, 1 egg or ¼ cup egg
substitutes, ¼ cup finely chopped red onion,
1 teaspoon snipped fresh rosemary or 1/8 teaspoon crushed
dried rosemary, and ¼ teaspoon freshly ground
black pepper.
Stir in cooked barley.
Spoon barley mixture into the pepper halves.
Bake in preheated oven for 20-25 minutes or until heated
through.
Sprinkle reduced-fat mozzarella cheese over the tops;
return to oven to melt cheese.
Transfer peppers to serving platter. Makes 4 servings.
* The stuffed peppers can be served plain or with a
warm marinara sauce drizzled over the top.
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Healthy-Heart Bean Salad
In mixing bowl combine 2 chopped red apples, 1 (16-ounce)
can rinsed and drained red kidney beans, ¼ cup
finely chopped green onion, and ½ cup finely
chopped celery.
Dressing: Whisk together 1½ T. white wine vinegar,
1½ T. olive oil, and freshly ground black pepper.
Pour over bean salad and refrigerate for at least 30
minutes before serving.
Makes 4 servings.
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Valentine Cheery Cookies
In mixing bowl cream together 1 cup softened no trans
fat margarine, 1 cup sugar or ½ cup sugar substitute-for-baking
and ½ cup packed brown sugar or ¼ cup
packed brown sugar substitute-for-baking.
Add 4 eggs or 1 cup egg substitutes and 1½ teaspoons
vanilla extract. In small bowl stir together 4 cups
all-purpose flour, ¼ teaspoon salt, 1 teaspoon
ground cinnamon and ¼ teaspoon ground nutmeg.
Slowly add to margarine mixture.
Stir in 3 cups finely chopped walnuts, 3 cups chopped
maraschino cherries and 2½ cups golden raisins.
Drop dough by tablespoonfuls onto ungreased baking
sheets.
Bake in 350 degree oven for 15 minutes or lightly browned.
Remove to wire racks to cool.
Makes 7 dozen small cookies.
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Chicken and Broccoli in
Mushroom Sauce
Preheat oven to 375 degrees.
Coat a 9-inch square baking pan with vegetable cooking
spray.
Over boiling water steam 1 lb. fresh broccoli spears
or 1 (10-ounce) package frozen broccoli spears until
crisp-tender, then plunge into cold water to stop cooking.
Drain and blot until dry on paper towels.
Arrange in baking pan.
Evenly place 2 cups diced cooked chicken breast over
the broccoli.
Set aside.
Sauce: In nonstick skillet heat 1 teaspoon soft
no-trans-fat margarine over medium heat.
Swirl to coat the bottom.
Cook 3 cups sliced fresh mushrooms, covered, for 7 minutes
or until they have released their juices.
Increase the heat to high and cook, uncovered, for 1
minute to allow the liquid to evaporate.
Set aside.
Pour 1 1/3 cups reduced-sodium chicken broth and 1 (5-ounce)
can (or 2/3 cup) fat-free evaporated milk into a medium
saucepan.
Whisk in ¼ cup all-purpose flour.
Bring to a boil over medium-high heat; cook until thickened,
for 3 minutes, stirring occasionally.
Stir in ¼ cup sliced green onions, 3 T. Parmesan
cheese, dash of nutmeg and cooked mushrooms.
Stir until combined.
Pour mixture over the chicken and broccoli in baking
pan.
Topping: In small bowl combine ¼ cup fresh bread
crumbs, 2 T. snipped fresh parsley and 1 teaspoon grated
lemon zest.
Sprinkle over the casserole.
Bake uncovered for 25 minutes.
Makes 6 servings.
Recipe Source: The New American Heart Association
Cookbook.
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Harvard Beets
In large saucepan place 1/3 cup fresh orange juice,
2 T. cider vinegar, ½ teaspoon grated lemon zest,
2 T. fresh lemon juice, 1½ T. sugar or sugar
substitute, 1 teaspoon cornstarch, 1/8 teaspoon garlic
powder and 1/8 teaspoon salt (optional).
Whisk together.
Bring to a boil over medium-high heat, whisking occasionally
until thickened, 3 minutes.
Stir in 2 (15-ounce) cans drained, sliced No-Salt-Added
beets and cook for 2 minutes or until heated through.
Makes 4-6 servings.
Recipe Source: The New American Heart Association
Cookbook.
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Black Devil's Food Cake
Preheat oven to 350 degrees.
Coat a 13-9 inch pan with vegetable cooking spray.
Dust lightly with flour; shake off the excess. In large
bowl sift together 2 cups all-purpose flour, 1¾
cups sugar or sugar substitute, ½ cup unsweetened
cocoa powder and 1 T. baking soda. Whisk in 2/3 cup
unsweetened applesauce, 1 cup low-fat buttermilk and
2 T. canola oil. In saucepan bring 1 cup strong coffee
to a boil over medium-high heat.
Stir gently into batter; mixture will be soupy.
Pour into baking pan.
Bake for 35 minutes or until a toothpick inserted in
the center comes out clean.
Serve warm or cool completely and frost, or dust lightly
with confectioners' sugar.
Seven-Minute Frosting:
In top of double boiler stir together 1½ cups
sugar, 1/3 cup water, the whites of 2 large eggs and
¼ teaspoon cream of tartar. With electric mixer
beat on high speed for 1 minute.
Put over boiling water (don't let the water touch the
top of the double boiler) and beat on high speed for
7 minutes or until stiff peaks form.
Remove top of double boiler from heat.
Add 1 teaspoon vanilla.
Beat on high speed for 3 minutes or until it is of spreading
consistency.
Spread evenly on cooled cake.
Recipe Source: The New American Heart Association
Cookbook.
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Nacho Casserole
Brown ½ lb. lean ground beef and ½ lb.
ground turkey breast in large skillet; drain excess
fat.
Stir in 1 (12-ounce) jar medium chunky salsa, ¾
cup low-fat mayonnaise, 1 cup whole kernel corn and
1 T. chili powder.
Preheat oven to 350 degrees.
Crush baked tortilla chips to make 2 cups.
Coat 8-inch baking dish with vegetable cooking spray.
Layer one-half meat mixture in bottom of pan.
Sprinkle the top with half the tortilla chips.
Cover with 1 cup shredded low-fat Mexican cheese blend.
Repeat layer again with meat mixture, chips and finally
the cheese on the top.
Bake in preheated oven for 20 minutes or until heated
through.
Makes 6 servings.
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Ranch-Style Wings
Preheat oven to 350 degrees.
Melt ½ cup no-trans-fat tub margarine.
Pour margarine into small bowl, and whisk in ¼
cup hot pepper sauce and 3 T. vinegar.
Coat a baking pan with vegetable cooking spray.
Dip 24 chicken wing drummettes in melted margarine.
Mixture. Pour 1 (1-ounce) packet of dry Ranch salad
dressing mix into Ziploc bag.
Add chicken pieces and shake to coat.
Arrange in single layer on pan.
Bake for 30-40 minutes or until chicken is browned.
Sprinkle with paprika.
Serve with celery sticks and low-fat Ranch dressing.
Makes 6-8 servings.
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Really-Good Rocky Road Cookies
In large mixing bowl beat together 1¼ cups all-purpose
flour, ½ cup no-trans-fat margarine, ¼
cup packed light brown sugar or sugar substitute, 1
teaspoon vanilla extract, ½ teaspoon baking soda
and 1 egg or ¼ cup egg substitute until blended.
Scrape the bowl occasionally.
Stir in ½ cup chopped walnuts or pecans, ½
cup raisins, ½ cup butterscotch morsels and ½
cup chocolate chips. Coat baking sheets with cooking
spray.
Drop dough by heaping tablespoonfuls about 2 inches
apart.
Bake in oven for 10 minutes.
Remove cookies to cooling racks.
Makes 2 dozen large cookies.
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Creamy Pasta Primavera
In nonstick saucepan heat 1 T. olive oil over medium-high
heat.
Add 4 teaspoons flour and cook for 1 minute or until
a paste forms.
Remove the pan from the heat.
Stir in 1½ cups 1% milk, a little at a time,
so that no lumps form.
Return the pan to the heat, and slowly bring to a boil,
stirring constantly; stir frequently until thickened.
Add 1 diced sweet red pepper and simmer for 3 minutes.
Add 1 cup low-fat ricotta cheese and 1/8 teaspoon black
pepper.
Stir well to blend.
Stir in 1 (10-ounce) package thawed and drained frozen
peas and carrots.
Add in 2 T. Parmesan cheese.
Simmer a few minutes or until cheese melts and vegetables
are tender.
In large pot bring water to a boil.
Add 1 lb. fettuccine and cook according to package directions
until barely tender.
Drain thoroughly.
Transfer pasta to saucepan with the sauce.
Stir to combine.
Pour into serving bowl.
Sprinkle the top with Parmesan cheese.
Makes 6 servings.
Recipe source: The How-To Book of Healthy Cooking
from Reader's Digest
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Tomato Basil Biscuits
Preheat oven to 450 degrees. In large bowl mix together
½ cup all-purpose flour, ½ cup whole wheat
flour, 2 T. wheat germ, 4 teaspoons baking powder, ½
teaspoon salt and 1/8 teaspoon black pepper. In another
bowl mix together 1 seeded and finely chopped plum tomato,
2 T. chopped fresh basil, 2 teaspoons tomato paste and
1 cup plain nonfat yogurt. Add to the flour mixture.
Mix with a fork until the mixture forms a soft dough
that leaves the sides of the bowl.
On a lightly floured surface knead the dough 6 times.
Roll out dough to ½-inch thickness.
Flour a 2-inch round cutter and cut out biscuits from
the dough.
Place biscuits 1 inch apart on a baking sheet coated
with vegetable cooking spray.
Brush the tops of the biscuits with low-fat milk and
bake for 10-12 minutes or until tops are golden brown.
Makes 16 biscuits.
Recipe Source: The How-To Book of Healthy Cooking
from Reader's Digest
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Blueberry Oat Crumble
Lightly coat an 8x8-inch baking pan with vegetable cooking
spray.
In saucepan stir together ¼ cup blueberry preserves,
1 T. cornstarch, 1 teaspoon fresh lemon juice and 1/8
teaspoon ground nutmeg.
Stir until blended.
Stir in 4 cups fresh or frozen & thawed blueberries.
Cook for about 5 minutes over medium-high heat, stirring
constantly, until mixture boils and thickens.
Boil for 1 minute, stirring constantly.
Remove from heat and cover to keep warm.
Preheat oven to 400 degrees. Make topping.
Spoon blueberry filling into baking dish and top with
dough.
Bake for 20-25 minutes or until bubbly and crisp.
Makes 6 servings.
Topping: In medium bowl combine 1/3 cup whole wheat
flour, 1/3 cup all-purpose flour, ¼ cup uncooked
rolled oats, 2 T. brown sugar, 1 teaspoon baking powder
and ¼ teaspoon ground cinnamon.
Mix 1 egg and ¼ cup 1% milk in small bowl.
Add to flour mixture.
Mix to form a soft dough.
Using a spoon, drop small portions of dough over the
blueberries to make a "cobbled" effect.
Recipe Source: The How-To Book of Healthy Cooking
from Reader's Digest
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Snow Pea Salad
Place 4 cups snow peas in steamer basket over boiling
water; cover with lid and steam for 2 minutes.
Remove peas from saucepan and rinse with cold water.
Drain thoroughly and place in serving bowl.
Add 1 (8-ounce) can drained, sliced water chestnuts,
1 cup thinly sliced fresh mushrooms, ½ cup shredded
carrots and ¼ cup thinly sliced red onion.
Toss with dressing and refrigerate for at least 1 hour
or more before serving.
Makes 6 servings.
Dressing: In shaker bottle, combine 4 T. reduced-sodium
soy sauce, 2 T. light olive oil, ½ cup rice wine
vinegar, 1 teaspoon minced fresh garlic and ¼
teaspoon ground ginger.
Shake together and pour over salad.
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Apple-Raisin Cake
Preheat oven to 375 degrees.
In mixing bowl beat together ¼ cup sugar, ¼
cup brown sugar substitute-for-baking, ¼ cup
no- trans-fat margarine and ¼ cup egg substitutes.
Add ½ cup skim milk or buttermilk and beat additional
1 minute.
In small mixing bowl stir together 1½ cups all-purpose
flour, 2 teaspoons baking powder and 1 teaspoon ground
cinnamon.
Add dry ingredients to wet ingredients and stir together.
Stir in ½ cup golden raisins and 1 cup diced
apples.
Coat a 9x9-inch baking pan with vegetable cooking spray.
Spread batter evenly in pan.
Peel and core 1 medium apple; slice into thin slices.
Place apple slices on batter, pressing them lightly
into the batter.
Sprinkle the top lightly with ground cinnamon.
Bake in preheated oven for 25 minutes or until a toothpick
inserted in the center of the cake comes out clean.
Makes 9 pieces.
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Turkey-Spinach Calzones
In a mixing bowl toss together 2½ cups roasted
turkey breast chunks, 2 cups fresh baby spinach, ½
cup finely chopped red onion, 1 cup shredded low-fat
Italian cheese mix, and ½ cup pizza or spaghetti
sauce.
On floured surface unroll 2 packages prepared, refrigerated
pizza dough; roll each into a 21x10-inch rectangle.
Cut each pizza dough into 3 rectangles.
Place 1/3 of turkey mixture onto half of a dough rectangle
to within 1 inch of the edge.
Moisten edges of dough with water and fold over, forming
a square.
Pinch the edges to seal.
Prick the tops of the calzone with a fork; brush with
milk.
Repeat with the remaining rectangles.
Place calzones on baking sheet coated with vegetable
cooking spray.
Bake the calzones in preheated 375 degree oven for 12
minutes or golden brown.
Serve with warm pizza sauce Parmesan cheese.
Makes 6 calzones.
*This recipe can easily be vegetarian. Omit the
turkey breast and add 2 cups rinsed black or white cannellini
beans and ½ cup chopped fresh vegetables (celery,
mushrooms, etc.).
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Healthy Hearty Soup
Coat a nonstick skillet with cooking spray.
Brown 1 lb. ground turkey breast, 1 cup chopped celery,
½ cup chopped red onion, ½ cup thinly
sliced carrots and 1 teaspoon minced garlic until turkey
is cooked through.
Drain and pour into a crock pot.
Add in 3 cups low-sodium vegetable juice, 1 (4½-ounce)
can drained, no-salt added green beans, 1 (15½
-ounce) can no-salt-added diced tomatoes, 2 cups finely
shredded cabbage, 2 teaspoons Worcestershire sauce,
1 teaspoon dried basil, 1 teaspoon dried oregano, ½
teaspoon black pepper, 1 teaspoon original Mrs.
Dash seasoning and 1 bay leaf.
Cover and cook on low-setting for at least 6 hours.
Discard bay lead before serving.
Makes 6 servings.
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Healthy Good-For-You Coleslaw
In serving bowl place 4 cups chopped unpeeled Granny
Smith apples, 2 T. fresh lemon juice, 2 cups shredded
green and red cabbage, 1 finely chopped red pepper,
and 3 finely sliced green onions. Toss with dressing.
Makes 6 servings.
Dressing: In small bowl combine ¼ cup plain
yogurt, 2 T. sweet pickle juice, 2 teaspoons Dijon mustard,
½ teaspoon honey, ¼ teaspoon black pepper
and 1/8 teaspoon celery seed.
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Berry Cheesecake
In bowl combine 2 cups graham cracker crumbs, 1 T. sugar
or sugar substitute and ¼ cup melted no-trans
fat margarine.
Press into bottom of a cheesecake pan that has been
coated with vegetable cooking spray.
Set aside.
In saucepan whisk together ¼-ounce envelope
unflavored gelatin and 1 cup skim milk; let stand for
3 minutes. Place over low-medium heat and whisk constantly
until gelatin has dissolved; steam will rise from the
milk; do not bring to a boil.
Remove from heat and cool 5 minutes.
In mixing bowl beat together 2 (8-ounce) packages reduced-fat
cream cheese until fluffy.
Beat in gelatin mixture, then 1/3 cup honey, 1/3 cup
unsweetened orange juice concentrate 1 teaspoon fresh
lemon juice, ½ teaspoon orange extract and ½
teaspoon vanilla extract.
Place in refrigerator and chill for 30 minutes or until
thickened.
Spoon mixture over the crust and refrigerate for 2½
hours or until firmly set.
Makes 15 servings.
Topping: In bowl stir together ¼ cup blueberry
100% fruit spread, ¼ cup orange marmalade 100%
fruit spread and 2 cups fresh blueberries.
Keep in refrigerator until serving time.
Serve each slice of cheesecake with a spoonful of blueberry
Recipe adapted from: The Carbohydrate Counting Cookbook
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New England Fish Stew
In a saucepan heat 1 T. olive oil over medium-high heat.
Add 1 chopped medium onion and 1 teaspoon minced garlic.
Sauté until onion is tender.
Add 1 cup bottled clam juice. Bring to a gentle boil.
Add 1 (15½-ounce) can diced tomatoes and 2 peeled,
cubed medium white potatoes.
Lower heat and simmer for 15 minutes.
Cut 12 oz. fresh cod or other white fish into chunks;
add to stew.
Stir in 4 oz. small scallops or other desired shellfish.
Stir in 1 teaspoon dried parsley, 1 teaspoon dried tarragon
and ½ teaspoon white pepper.
Simmer for another 5 minutes.
Makes 4 servings.
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Vegetable Salad
Over boiling water, place 3 cups broccoli pieces and
3 cups cauliflower pieces in steamer; cook for 2 minutes.
Add 2 cups fresh asparagus pieces. Steam an additional
3 minutes.
Remove from steamer and run under cold water; drain.
Place in 2 large zip-lock plastic bags.
Divide ¼ cup chopped red onion, 1 cup carrot
coins, 1 cup cucumber cubes and 12 halved cherry tomatoes
between the 2 bags.
In jar combine ¼ cup canola oil, 2 T. olive
oil, 3 T. white wine vinegar, 2 T. fresh squeezed lemon
juice, 1 teaspoon Worcestershire sauce, 1 teaspoon minced
garlic and ½ teaspoon black pepper.
Shake thoroughly.
Pour dressing over the vegetables and place in refrigerator
overnight until serving time.
Turn the bag once or twice.
Makes 10 servings.
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Apple Muffins
Preheat oven to 400 degrees.
In mixing bowl beat 1 egg with a fork or use ¼
cup egg substitute.
Stir in ½ cup skim milk, ¼ cup vegetable
oil (or ¼ cup baby fruit) and 2 T. fresh lemon
juice.
Add in 1 cup finely chopped fresh peeled apple and ¼
cup chopped pecans (optional).
In another mixing bowl stir together 1¼ cups
flour, ¾ cup quick-cooking oats, ½ cup
packed light brown sugar or brown sugar substitute-for-baking,
1½ teaspoons baking powder, 1 teaspoon baking
soda, 1 teaspoon ground cinnamon and ¼ teaspoon
ground nutmeg.
Pour liquid ingredients into flour mixture all at one
time.
Stir gently just until moistened.
Batter will be lumpy.
Spoon batter into 12 muffin cups that have been coated
with vegetable cooking spray.
Bake in preheated oven for 15 -20 minutes or until tops
are golden.
Cool slightly.
Makes 12 muffins.
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Christmas Morning Blueberry
French Toast Casserole
Coat a 9x13-inch baking pan with vegetable cooking spray.
Cut 12 slices of multi-grain bread into cubes.
Spread half of the bread cubes into the bottom of the
pan.
Top evenly with 2 (8-ounce) packages of low-fat cream
cheese, cut into cubes.
Cover evenly with 1 cup fresh blueberries.
Finish with a layer of the remaining bread cubes.
In mixing bowl beat together 12 eggs or 6 eggs + 1½
cups egg substitutes, 2 cups low-fat milk, 1½
teaspoons vanilla extract and 1/3 cup real, light or
sugar-free maple syrup.
Pour the egg mixture over the layers of bread.
Cover with plastic wrap and refrigerate overnight.
The next morning, remove pan and bring to room temperature
for 30 minutes.
Preheat oven to 350 degrees.
Cover the pan with foil and bake for 30 minutes.
Remove the foil and bake an additional 25 minutes or
until the center is firm and top is lightly browned.
Makes 8 servings.
Blueberry Topping: In saucepan stir together 2 cups
fresh blueberries, ½ cup sugar or sugar substitute,
1 T. cornstarch, 1 T. real or sugar-free maple syrup
and 1 T. no-trans-fat soft margarine.
Cook until thickened.
Pour over the baked French toast casserole before serving.
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Creamy Apple-Potato Soup
In saucepan heat 1 T. olive oil. Sauté 2 cups
chopped apples, 2 peeled and chopped large potatoes,
¼ cup finely chopped celery, ¼ cup chopped
onion and 1/8 teaspoon ground thyme.
Cook for 10 minutes.
Stir in ½ cup white wine and 5 cups low-sodium
chicken broth.
Simmer gently for 45 minutes.
Remove from heat and cool slightly.
Pour soup, in small batches, into food processor to
blend until smooth.
Pour blended soup back into saucepan; stir in 4 cups
grated low-fat cheddar cheese, ½ cup fat-free
half & half cream, 1/8 teaspoon ground nutmeg and
1/8 teaspoon white pepper.
Cook over low heat until flavors have blended and soup
has thickened.
Do not bring to a boil.
Serve in soup bowls with diced green onions and diced
Granny Smith apples sprinkled on the top.
Makes 8 servings.
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Ginger Bars
Preheat oven to 350 degrees. In bowl mix together 1
cup sugar or ½ cup sugar-substitute-for-baking
and 1 cup no-trans-fat soft margarine.
In another bowl stir together 2 cups flour, 2 teaspoons
baking soda, 2 teaspoons cinnamon, 2 teaspoons ginger
and 2 teaspoons ground cloves.
Add flour mixture to the sugar-margarine mixture.
Blend until mixed.
Add 2 eggs or ½ cup egg substitutes.
Blend in ½ cup molasses, and then 1 cup hot coffee.
Spread batter into a 13x9-inch baking pan that has
been coated with cooking spray.
Bake in preheated oven for 25 minutes or until a wooden
toothpick inserted in the middle comes out clean.
Cool completely before frosting.
Makes 3 dozen bars.
Optional Frosting: In mixing bowl cream with mixer
½ cup no-trans-fat soft margarine, 3 ounces soft
low-fat cream cheese, 2 cups sifted powdered sugar and
2 teaspoons vanilla.
Beat until smooth and creamy.
Spread evenly over the cooled ginger bars.
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Cranberry Pizza Bites
Preheat oven to 425 degrees.
Coat a 12-inch pizza pan with vegetable cooking spray.
Place a whole wheat pre-baked Italian pizza crust on
the pan.
Spread top of pizza crust with 1 cup whole-berry cranberry
sauce.
Top with 1 cup low-fat cheese cubes and ½ cup
chopped pecans.
Bake in preheated oven for 8 minutes or until the cheese
has melted.
Cool.
Cut into bite-size wedges and arrange on holiday serving
platter.
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Healthy Cheese Ball
In mixing bowl stir together 1 (8-ounce) package softened
low-fat cream cheese, 2 cups reduced-fat shredded cheddar
cheese, 2 teaspoon dill pickle juice and ½ (0.7
ounce) package dry Italian salad dressing mix.
Combine until mixed together well.
Shape mixture into a ball and roll in chopped pecans
or walnuts.
Wrap tightly in plastic wrap and refrigerate for at
least 2 hours.
The cheese ball will taste even better if you make it
the day before serving.
Serve with whole grain crackers.
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Holiday Fruit Salsa
In mixing bowl stir together 2 peeled and diced fresh
kiwi, 3 diced Golden Delicious apples, 1 cup fresh raspberries
and 2 cups fresh sliced strawberries. Ad |