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Research: A New Focus on Women |
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As you have read through this book, you may have noticed the recurring words: "more research is needed." This is true. Until very recently, men were the main subjects of heart disease research. We now know, however, that coronary heart disease is indeed a woman's concern. We know that we need to understand more about women's heart problems if we are to prevent and treat these problems successfully. As a result, a major, government-funded research projects called the Women's Health Initiative is now under way. It includes studies on:
* The effects of hormone replacement therapy on cardiovascular diseases, uterine cancer, breast cancer, and osteoporosis. Both estrogen-only treatments and estrogen-progestin combinations are being studied.
* The dosage of aspirin that can safely and effectively protect women from heart attack.
* The effect of a low-saturated fat diet on preventing coronary heart disease in women.
* Whether commonly used programs to encourage physical activity, weight control, and quitting smoking are successful for women.
* Possible links between stress, hormonal changes, and coronary heart disease risk in women.
These and other important research projects will give us new information and tools to better protect ourselves from coronary heart disease. They will also help doctors identify and treat women's heart problems more successfully. Where women's hearts are concerned, knowledge is power--the power to improve our health and enrich our lives.
Getting serious about heart health may seem like a huge project. Because it means making basic changes in health and living habits, for many it is a major effort. But it doesn't have to be an overwhelming one. Some people find it easier to tackle only one habit at a time. If you smoke cigarettes and also eat a high-fat diet, for example, work on kicking the smoking habit first. Then, once you have gotten used to life without cigarettes, begin skimming the fat from your diet.
And remember: nobody's perfect. Nobody always eats the ideal diet or gets just the right amount of exercise. Few smokers are able to swear off cigarettes without a slip or two along the way. The important thing is to follow a sensible, realistic plan that will gradually lessen your chances of developing heart diseases, or help you to control it.
Women are taking a more active role in their own
health care. We are asking more questions and we are seeking more
self-help solutions. We are concerned not only about treatment, but also
about the prevention of a wide range of health problems. Taking steps to
control and prevent cardiovascular diseases is part of this growing
movement to promote and protect personal health. The rewards of a healthy
heart are well worth the effort.
Meal Planning: a Change of Heart |
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| Higher-Fat Diet (37% Fat) | Lower-Fat Diet (30% Fat) |
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| Breakfast 1 fried egg 2 slices white toast with 1 teaspoon butter 1 cup orange juice |
Breakfast 1 cup corn flakes with blueberries 1 cup 1% milk 1 slice rye toast with 1 teaspoon margarine 1 cup orange juice black coffee or tea |
| Snack 1 doughnut |
Snack 1 toasted pumpernickel bagel with 1 teaspoon margarine |
| Lunch 1 grilled cheese (2 ounces) sandwich on white bread 2 oatmeal cookies black coffee or tea |
Lunch 1 tuna salad (3 ounces) sandwich on whole wheat bread with lettuce and tomato 1 graham cracker tea with lemon |
| Snack 20 cheese cracker squares |
Snack 1 crisp apple |
| Dinner 3 ounces fried hamburger with ketchup 1 baked potatoe with sour cream 3/4 cup steamed broccoli with 1 teaspoon butter 1 cup whole milk 1 piece frosted marble cake |
Dinner 3 ounces broiled lean ground beef with ketchup 1 baked potatoe with low-fat plain yogurt and chives 3/4 cup steamed broccoli with 1 teaspoon margarine tossed garden salad with 1 tablespoon oil and vinegar dressing 1 cup 1% milk 1 small piece homemade gingermade with maraschino cherry and sprig of mint |
| Nutrient
Analysis Calories 2,000 Total fat (percent of calories) 37 Saturated fat (percent of calories) 19 Cholesterol 505 mgs |
Nutrient
Analysis Calories 2,000 Total fat (percent of calories) 30 Saturated fat (percent of calories) 10 Cholesterol 186 mgs |
A Guide to Choosing Low-Fat, Low-Cholesterol Foods
Variety is the
spice of life. Choose foods every day from each of the following food
groups. Choose different foods from within groups, especially foods low
in saturated fat and cholesterol (the Choose column). As a guide, the
recommended daily number of servings for adults is listed for each food
group. But you'll have to decide on the number of servings you need to
lose or maintain your weight. If you need help, as a dietitian or your
doctor.
Source: Dietary Guidelines for Americans, U.S. Department of Agriculture/U.S. Department of Health and Human Services, 1995; Second Report of the Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults, NHLBI, 1993 |
BREADS, CEREALS, PASTA, RICE, DRIED PEAS AND BEANS (6 to 11 servings daily; serving size us 1 slice bread, half a bun, or bagel, 1 ounce dry cereal, 1/2 cup cooked cereal, rice, or pasta) Choose * Breads, like: whole wheat, pumpernickel, rye, and white; sandwich buns; dinner rolls; rice cakes * Low-fat crackers, like: matzah, pita; bagels; English muffins; bread sticks, rye, saltines, zwieback * Hot cereals, most cold dry cereals* Pasta, like: plain noodles, spaghetti, macaroni * Any grain rice Go Easy On * Store-bought pancakes, waffles, biscuits, muffins, cornbread Decrease * Croissants, butter rolls, sweet rolls, Danish pastry, doughnuts * Most snack crackers, like: cheese crackers, butter crackers, those made with saturated fats * Granola-type cereals made with saturated fats * Pasta and rice prepared with cream, butter, or cheese sauces, egg noodles |
| VEGETABLES
(3 to 5 servings daily; serving is 1 cup leafy raw, 1/2 cup cooked or chopped raw, 3/4 cup juice) Choose * Fresh, frozen, canned, or dried vegetables Decrease * Vegetables prepared in butter, cream, or sauce * French fries FRUITS (2 to 4 servings daily; serving is 1 piece, 1/2 cup diced, 3/4 cup fruit juice or cocktail) Choose * Fresh, frozen, canned, or dried fruits Go Easy On * Avocado and olives |
MILK, YOGURT, AND CHEESE (2 servings daily; 3 servings for women who are pregnant or breast feeding, and teenagers and young adults to age 24; serving size is 1 cup milk or yogurt; 1 ounce natural cheese, 1 1/2 ounce processed cheese) Choose * Skim milk, 1% milk, low-fat buttermilk, low-fat evaporated or nonfat milk * Nonfat or low fat yogurt and frozen yogurt * Low fat and fat-free cheeses, string cheese, skim-milk buttermilk, low fat skim-milk, and fat-free cottage and ricotta cheese * Nonfat sour cream Go Easy On * 2% milk * Part-skim ricotta * Part-skim or imitation hard cheeses, like: part-skim mozzarella * "Light" cream cheese * "Light" sour cream Decrease * Whole milk, like: regular, evaporated, condensed * Cream, half-and-half, most nondairy creamers and products, real or nondairy whipped cream * Cream cheese, sour cream, ice cream, custard-style yogurt * Whole-milk ricotta * High-fat cheese, like: Neufchatel, Brie, Swiss, American, mozzarella, feta, cheddar, Muenster |
| MEAT,
POULTRY, FISH , DRY BEANS, EGGS, AND NUTS (2 to 3 servings daily) LEAN MEAT, POULTRY, FISH (serving is 2-3 ounces of cooked lean meat, poultry, or fish) Choose * Lean cuts of meat with fat trimmed, like: Beef--round, sirloin, top, loin, extra lean ground beef Lamb--leg-shank Pork--tenderloin, leg shank sirloin, top loin Veal--shoulder, ground, cutlet, sirloin * Poultry without skin * Fish, most shelfish Go Easy On * Lean groung beef, flank steak * Shrimp, abalone, squid Decrease * Fatty cuts of meat like: Beef-- brisket, regular ground, short ribs chuck roast Lamb--rib, chops Pork--spareribs, blade roll or roast * Goose, domestic duck * Organ meats, like: liver, kidney, sweetbreads, brain * Sausage, bacon, frankfurters, regular luncheon meats * Cavier, roe |
DRY
BEANS AND PEAS(serving is 1/2 cup tofu or
cooked dry peas or beans - 1/2 cup cooked dry beans or 2 Tbsp of peanut
butter or 1/3 cup of nuts counts as 1 ounce of lean meat) Choose * Dried peas and beans, like: split peas, black-eyed peas, chick peas, kidney beans, navy beans, lentils, soybeans, soybean curd (tofu) Go Easy On * Refried beans (read food label for fat content) EGGS (no more than 4 egg yolks a week) Choose * Egg whites * Cholesterol-free egg substitutes Decrease * Egg yolks * Whole eggs NUTS (serving is 1/3 cup) Go Easy On * Nuts and seeds * Peanut butter |
| FATS,
OILS, AND SWEETS (use sparingly) FATS AND OILS Choose * Unsaturated vegetable oils like: corn, olive, peanut, rapeseed (canola oil), safflower, sesame, soybean * Magerine or shortening made with unsaturated fats listed above: diet and tub * Low fat and fat free mayonnaise, low fat and fat-free salad dressings made with unsaturated fats listed above Decrease * Butter, coconut oil, palm kernel oil, palm oil, lard, bacon fat * Margarine or shortening made with unsaturated fats listed above * Dressings made with egg yolk, such as hollandaise sauce and Caesar salad dressing * Regular salad dressing and mayonnaise |
SWEETS
AND SNACKS(Remember: fat-free and low fat
choices may be high in calories) Choose * Nonfat and low fat frozen desserts, like: sherbet, sorbet, Italian ice, frozen yogurt, popsicles * Low fat cakes, like: angel food cake * Low fat cookies, like: fig bars, gingersnaps * Low fat candy, like: jelly beans, hard candy * Low fat snacks, like: plain popcorn, pretzels, graham crackers * Nonfat beverages, like: carbonated drinks, juices, tea, coffee Go Easy On * Frozen desserts, like: ice milk * Homemade cakes, cookies, and pies using unsaturated oils sparingly * Fruit crisps and cobblers * Potato and corn chips prepared with unsaturated vegetable oil Decrease * High-fat frozen desserts, like: ice cream, frozen tofu * High-fat cakes, like: most store-bought, pound, and frosted cakes * Regular pies and cookies * Most candy, like: chocolate bars * Potato and corn chips prepared with saturated fat * Buttered popcorn * High-fat beverages, like: frappes, milkshakes, floats, eggnogs |
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LABEL INGREDIENTS (Choose foods lower in fat, saturated fat, or cholesterol, go easy on products that list first any fat, oil, or ingredients higher in saturated fat or cholesterol. Choose more often those products that contain ingredients lower in saturated fat or cholesterol.) Choose * Ingredients Lower in Saturated Fat or Cholesterol: carob, cocoa; oils, like: corn, cottonseed, olive, safflower, sesame, soybean, orsunflower; nonfat dry milk, nonfat dry milk solids, skim milk Decrease * Sources of Saturated Fat and Cholesterol: animal fat, bacon fat, beef fat, butter, chicken fat, cocoa butter, coconut, coconut oil, cream, egg and egg-yolk solids, ham fat, hardened fat or oil, hydrogenated vegetable oil, lamb fat, lard, meat fat, palm oil, palm kernel oil, pork fat, turkey fat, vegetable shortening, whole-milk solids |
Recipes for a Healthy HeartThese recipes come from various ethnic groups and include soups, entrees, side dishes, and desserts. They’re full of tast but lower in fat, cholesterol, and sodium. |
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| MINESTONE A cholesterol free class Italian vegetable soup brimming with fiber-rich beans, peas, and carrots. |
¼ C 1 clove 1 1/3 C 1 ½ C 1 Tbsp 1 C 4 ¾ C 1 can 1 C 1 ½ C 1 ½ C 1 can dash 11 C 2 C |
olive oil garlic, minced or 1/8 tsp garlic powder coarsely chopped onion coarsely chopped celery and leaves chopped fresh parsley sliced carrots, fresh or frozen shredded cabbage (1 lb) tomatoes, cut up canned red kidney beans, drained and rinsed frozen peas green beans (6 oz) tomato paste hot sauce water uncooked, broken spaghetti |
| 1. Heat oil in a
4-quart saucepan. 2. Add garlic, onion, and celery and sauté about 5 minutes. 3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed. |
4. Bring to a boil.
Reduce heat, cover, and simmer about 45 minutes or until vegetables are
tender. 5. Add uncooked spaghetti and simmer 2-3 minutes only. |
|
| Yield:
16 servings Serving size: 1 cup Each serving provides: 153 calories; 4 g total fat; 0 mg cholesterol; 191 mg sodium |
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| ROCKPORT FISH
CHOWDER Low fat milk and clam juice are the secrets to the lower fat and saturated fat content of this satisfying super soup. |
2 Tbsp ¾ C ½ C 1 C 2 C ¼ tsp ½ tsp 2 C 8 1 1 lb ¼ C 3 C 1 Tbsp |
vegetable oil coarsely chopped onion coarsely chopped celery sliced carrots potatoes, raw, peeled and cubed thyme paprika bottled clam juice whole peppercorns bay leaf fresh or frozen (thawed) cod or haddock fillets, cut into ¾-inch cubes flour low fat (1%) milk fresh parsley, chopped |
| 1. Heat oil in a
large saucepan. Add onion and celery and sauté about 3 minutes. 2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap peppercorns and bay leaves in cheese cloth. Add to pot. Bring to a boil, reduce heat and simmer 15 minutes. 3. Add fish and simmer an additional 15 minutes, or until fish flakes easily and is opaque. 4. Remove fish and vegetables; break fish into chunks. Bring broth to a boil and continue boiling until volume is reduced to 1 cup. Remove bay leaves and peppercorns. |
5. Shake flour and ½
cup low fat (1%) milk in a container with a tight-fitting lid until
smooth. Add to broth in saucepan with remaining milk. Cook over medium
heat, stirring constantly, until mixture boils and is thickened. 6. Return vegetables and fish chunks to stock and heat thoroughly. Serve hot, sprinkled with chopped parsley. |
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| Yield:
8 servings Serving size: 1 cup each Each serving provides: 186 calories; 6 g total fat; 1 g saturated fat; 34 mg cholesterol; 302 mg sodium Yield: 8 servings |
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| BAKED TROUT Try baking this fish with only a small amount of oil. |
2 lb 3 Tbsp 1 medium ½ medium 3 Tbsp ½ tsp ¼ tsp ¼ tsp ¼ tsp |
trout fillet, cut
into 6 pieces ( or use any kind of fish) lime juice (about 2 limes) tomato, chopped onion, chopped cilantro, chopped olive oil black pepper salt red pepper (optional) |
| 1. Preheat oven to
350oF. 2. Rinse fish and pat dry. Place in baking dish. |
3. In a separate
dish, mix remaining ingredients together and pour over fish. 4. Bake for 15-20 minutes or until fork-tender. |
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| Yields:
6 servings Serving size: 1 piece Each serving provides: 230 calories; 9 g total fat; 2 g saturated fat; 58 mg cholesterol 162 mg sodium |
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| MEDITERRANEAN
BAKED FISH This dish is baked and flavored with Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt. |
2 tsp 1 1 can 1 1 1 C ½ C ¼ C ¼ C 1 Tbsp 1 tsp ½ tsp ½ tsp ½ tsp to taste 1 lb |
olive oil large onion, sliced (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped bay leaf clove garlic, minced dry white wine reserved tomato juice from canned tomatoes lemon juice orange juice fresh grated orange peel fennel seeds, crushed dried oregano, crushed dried thyme, crushed dried basil, crushed black pepper fish fillets (sole, flounder, or sea perch) |
| 1. Heat oil in
large nonstick skillet. Add onion, and sauté over moderate heat 5
minutes or until soft. 2. Add all remaining ingredients except fish. 3. Stir well and simmer 30 minutes, uncovered. |
4. Arrange fish in
10 X 6-inch baking dish; cover with sauce. 5. Bake, uncovered, at 375o F about 15 minutes or until fish flakes easily. Remove bay leaf before serving. |
|
| Yield:
4 servings Serving size: 4 oz fillet with sauce Each serving provides: 177 calories; 4 g total fat; 1 g saturated fat; 56 mg cholesterol; 281 mg sodium |
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| SPAGHETTI WITH
TURKEY MEAT SAUCE Using nonstick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy. |
As needed 1 lb 1 can 1 C 1 C 2 cloves 1 tsp 1 tsp 1 lb |
nonstick cooking
spray ground turkey (28 oz) tomatoes, cut up finely chopped green pepper finely chopped onion garlic, minced dried oregano, crushed black pepper spaghetti, uncooked |
| 1. Spray a large
skillet with nonstick spray coating. Preheat over high heat. 2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard. 3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a creamier sauce, give sauce a whirl in your blender or food processor.) |
4. Meanwhile, cook
spaghetti in unsalted water. Drain well. 5. Serve sauce over spaghetti. |
|
| Yield:
6 servings Serving size: 5 oz sauce and 9 oz spaghetti Each serving provides: 330 calories; 5 g total fat; 1 g saturated fat; 60 mg cholesterol; 280 mg sodium |
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| CHICKEN
ORIENTALE With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium. |
8 8 to taste 8 2 8 8 1 1 C 2 Tbsp dash 2 Tbsp ¼ C |
boneless, skinless
chicken breasts fresh mushrooms black pepper parboiled whole white onions oranges, quartered canned pineapple chunks cherry tomatoes 6 oz can frozen, concentrated apple juice, thawed dry white wine soy sauce, low sodium ground ginger vinegar vegetable oil |
| 1. Sprinkle chicken
breasts with pepper. 2. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, pineapple chunk, cherry tomato. 3. Place kabobs in shallow pan. |
4. Combine
remaining ingredients and save ½ cup in another bowl; spoon the
rest over kabobs. Marinate in refrigerator at least 1 hour. 5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with reserved marinade every 5 minutes. Discard any leftover marinade. |
|
| Yield:
8 servings Serving size: ½ chicken breast kabob Each serving provides: 359 calories; 11 g total fat; 2 g saturated fat; 66 mg cholesterol; 226 mg sodium |
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| CHICKEN AND
RICE Skinned chicken makes this dish lower in saturated fat and calories |
6 2 tsp 4 C 2 ½ C ¼ C ¼ C 1 medium ¼ C ½ C ¼ C 2 cloves 1/8 tsp 1/8 tsp 2 C ½ C 2 ounces ¼ C |
chicken pieces
(legs and breasts), skinned vegetable oil water tomatoes, chopped green pepper, chopped red pepper, chopped celery, diced medium carrot, grated corn, frozen onion, chopped fresh cilantro, chopped cloves garlic, chopped fine salt pepper rice peas, frozen Spanish olives raisins |
| 1. In a large pot,
brown chicken pieces in oil. 2. Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20-30 minutes or until chicken is done. |
3. Remove chicken
from the pot and place in the refrigerator. Add rice, peas, and olives
to the pot. Cover pot and cook over low heat for about 20 minutes, until
rice is cooked. 4. Add chicken and raisins and cook for another 8 minutes. |
|
| Yield:
6 servings Serving size: 1 cup rice and 1 piece chicken Each serving provides: 448 calories; 7 g total fat; 2 g saturated fat; 49mg cholesterol; 352 mg sodium |
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| GRILLED CHICKEN
WITH GREEN CHILE SAUCE The secret to this dish is marinating the meat, which makes it tender without adding a lot of fat. |
4 ¼ C juice of 2 ¼ tsp ½ tsp black pepper ¼ C 10-12 ½ medium 2 cloves 2 2 Tbsp ¼ tsp ¼ C |
skinless, boneless
chicken breats olive oil limes oregano ½ tsp black pepper water tomatillos, husks removed and cut in half medium onion, quartered garlic, finely chopped serrano or jalapeño peppers cilantro, chopped salt low fat sour cream |
| 1. Combine the oil,
juice from 1 lime, oregano, and black pepper in a shallow glass baking
dish. Stir. Place the chicken breasts in the baking dish and turn to
coat each side. Cover the dish and refrigerate for at least several
hours or overnight. Turn the chicken periodically to marinate chicken on
both sides. 2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender. |
In a blender, place
the cooked onion, tomatillos, and any remaining water. Add the garlic,
peppers, cilantro, salt, and the remaining lime juice. Blend until all
the ingredients are smooth. Place the sauce in a bowl and refrigerate. 3. Place the chicken breast on a hot grill and cook until done. Place the chicken on a serving platter. 4. Spoon a tablespoon of low fat sour cream over the chicken breast. Pour the sauce over the sour cream. |
|
| Yield:
4 servings Serving size: 1 breast Each serving provides: 192 calories; 5 g total fat; 2 g saturated fat; 71 mg cholesterol; 220 mg sodium |
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| BAKED PORK
CHOPS These spicy and moist pork chops are made with no added fat, egg whites, evaporated skim milk, and a lively herb mixture that contains no salt. |
6 1 1 C ¾ C ¼ C 4 tsp 2 tsp ¾ tsp ½ tsp ½ tsp 1/8 tsp 1/8 tsp ½ tsp as needed |
lean center-cut
pork chops, 1/3-inch thick egg white evaporated skim milk cornflake crumbs fine dry bread crumbs paprika oregano chili powder garlic powder black pepper cayenne pepper dry mustard salt nonstick spray coating |
| 1. Trim all fat
from chops 2. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning chops once. 3. Meanwhile, mix together cornflake crumbs, bread crumbs, spices, and salt. 4. Spray a 9X13-inch baking pan with nonstick spray coating. |
5. Remove chops
from milk mixture. Coat thoroughly with crumb mixture. 6. Place chops in pan and bake in 375oF oven for 20 minutes. Turn chops and bake 15 minutes longer or till no pink remains. Note: If desired, substitute skinless, boneless chicken, turkey parts, or fish for pork chops and bake for 20 minutes. |
|
| Yield:
6 servings Serving size: 1 pork chop Each serving provides: 186 calories; 5 g total fat; 5 g saturated fat; 31 mg cholesterol; 393 mg sodium. |
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| BAVARIAN BEEF
This classic German stew is made with lean trimmed beef stew meat and cabbage. |
1 ¼ lb 1 Tbsp 1 large 1 ½ C ¾ tsp ½ tsp 1/8 tsp 1 ¼ C 1 Tbsp ½ ¼ C |
lean beef stew meat
(trimmed of fat), cut in 1-inch pieces vegetable oil onion, thinly sliced water caraway seeds salt black pepper bay leaf white vinegar sugar small head red cabbage, cut into 4 wedges crushed gingersnaps |
| 1. Brown meat in
oil in a heavy skillet. Remove meat and sauté onion in remaining
oil until golden. Return meat to skillet. Add water, caraway seeds,
salt, pepper, and bay leaf. Bring to a boil. Reduce heat, cover, and
simmer 1 ¼ hours. 2. Add vinegar and sugar, stir. Place cabbage on top of meat. Cover and simmer 45 minutes more. |
3. Arrange meat and
cabbage on a platter and keep warm. 4. Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid. Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils. Serve with meat and vegetables. |
|
| Yield:
5 servings Serving size: 5 oz Each serving provides: 11 g total fat; 3 g saturated fat; 56 mg cholesterol; 323 mg sodium |
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| NEW ORLEANS RED
BEANS This vegetarian main dish is cholesterol free, virtually fat free, and chock full of vegetables. |
1 lb 2 qt 1 ½ C 1 C 4 1 C 3 Tbsp 3 Tbsp 2 tsp 1 tsp 1 tsp |
dry red beans water chopped onion chopped celery bay leaves chopped green pepper chopped garlic chopped parsley dried thyme, crushed salt black pepper |
| 1. Pick through the
beans to remove bad beans, rinse thoroughly. 2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1 ½ hours or until beans are tender. Stir. Mash beans against side of pan. |
3. Add green
pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered,
over low heat till creamy, about 30 minutes. Remove bay leaves. 4. Serve with hot cooked brown rice, if desired. |
|
| Yield:
8 servings Serving size: 1 ¼ cup Each serving provides: 171 calories; less than 1 g total fat; less than 1 g saturated fat; 0 cholesterol; 285 mg sodium |
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| SWEET &
SOUR SEASHELLS Draining the marinade before serving keeps the fat and sodium low in this cold pasta salad. |
1 lb 2 Tbsp ¾ C ½ C ½ C ½ C 3 Tbsp to taste 2 oz jar 2 small 2 small 18 |
uncooked small
seashell macaroni ( 9 cups cooked) vegetable oil sugar cider vinegar wine vinegar water prepared mustard black pepper sliced pimentos cucumbers onions thinly sliced lettuce leaves |
| 1. Cook macaroni in
unsalted water, drain, rinse with cold water, and drain again. Stir in
oil. 2. Transfer to 4-quart bowl. Place sugar, vinegars, water, prepared mustard, pepper, and pimento in blender. Process at low speed 15-20 seconds, or just enough so flecks of pimento can be seen. Pour over macaroni. |
3. Score cucumber
peel with fork tines. Cut cucumber in half lengthwise, then slice
thinly. Add to pasta with onion slices. Toss well. 4. Marinate, covered, in refrigerator 24 hours. Stir occasionally. 5. Drain and serve on lettuce. |
|
| Yield:
18 servings Serving size: ½ cup Each serving provides: 149 calories; 2 g total fat; less than 1 g saturated fat; 0 mg cholesterol; 33 mg sodium |
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| VEGETABLES WITH
A TOUCH OF LEMON Lemon juice, herbs, and a small amount of oil make this sauce as tasty as it is healthy. |
½ small head 2 C 2 Tbsp 1 Tbsp 1 clove 2 tsp |
small head
cauliflower, cut into florets brocoli, cut into florets lemon juice olive oil garlic, minced fresh parsley, chopped |
| 1. Steam broccoli
and cauliflower until tender (about 10 minutes). 2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes. |
3. Put the vegetables in a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley. | |
| Yield:
6 servings Serving size: ½ C Each serving provides: 22 calories; 2 g total fat; less than 1 g saturated fat; 0 mg cholesterol; 7 mg sodium |
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| GARLIC MASHED
POTATOES No added fat or salt is used or needed in this tasty potato dish. |
1 lb 2 C 2 ½ tsp |
(about 2 large)
potatoes, peeled and quartered skim milk large cloves garlic, chopped white pepper |
| 1. Cook potatoes,
covered, in a small amount of boiling water for 20-25 minutes or until
tender. Remove from heat. Drain and recover. 2. Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes. |
3. Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth. | |
Microwave Directions Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% power (high) until tender, about 12 minutes, turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered, on 50% power (medium) until garlic is soft, about 4 minutes. Continue as directed above. |
||
| Yield:
4 servings Serving size: ¾ cup Each serving provides: 141 calories; less than 1 g total fat; less than 1 g saturated fat; 2 mg cholesterol; 70 mg sodium. |
||
| CRUNCHY PUMPKIN
PIE This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy. |
For the Pie
Crust 1 C ¼ C ¼ C 2 Tbsp ¼ tsp 3 Tbsp 1 Tbsp |
quick cooking oats whole wheat flour ground almonds brown sugar salt vegetable oil water |
| For the Pie
Filling ¼ C ½ tsp ¼ tsp 1 4 tsp 1 C 2/3 C |
packed brown sugar ground cinnamon groung nutmeg salt egg, beaten vanilla canned pumpkin evaporated skim milk |
|
| 1. Preheat oven to
425°F. 2. Mix oats, flour, almonds, sugar, and salt together in small mixing bowl. 3. Blend oil and water together in measuring cup with fork or small wire whisk until emulsified. 4. Add oil mixture to dry ingredients and mix well. If needed, add small amount of water to hold mixture together. 5. Press into a 9-inch pie pan and bake for 8-10 minutes, or until light brown. |
6. Turn down oven
to 350° F. 7. Mix sugar, cinnamon, nutmeg, and salt together in a bowl. 8. Add eggs and vanilla and mix to blend ingredients. 9. Add pumpkins and milk and stir to combine. 10. Pour into prepared pie shells. 11. Bake 45 minutes at 350°F or until knife inserted near center comes out clean. |
|
| Yield:
9 servings Serving size: 1/9 of a 9-inch pie Each serving provides: 177 calories; 8 g total fat; 1 g saturated fat; 24 mg cholesterol; 153 sodium |
||
| RICE PUDDING
This delicious dessert reduces the fat and calories lby using skim instead of whole milk. |
6 C 2 1 C 3 C 2/3 C 1/2 tsp |
water cinnamon sticks rice skim milk sugar salt |
| 1. Put the water
and cinnamon sticks into a medium saucepan. Bring to boil. 2. Stir in rice. Cook on low heat for 30 minutes until rice is soft and water has evaporated. |
3. Add skim milk, sugar, and salt. Cook for another 15 minutes until it thickens. | |
| Yield:
5 servings Serving size: 1/2 cup Each serving provides: 372 calories; less than 1 g total fat; less than 1 g saturated fat; 3 mg cholesterol; 366 mg sodium |
||
| WINTER CRISP
Only 1 tablespoon of margarine is used to make the crumb topping of this tart and tangy fruit dessert that is cholesterol free and low in sodium. |
For the Filling 1/2 C 3 Tbsp 1 tsp 3/4 tsp 5 C 1 C |
sugar all-purpose flour lemon peel, grated lemon juice apples, unpeeled, sliced cranberries |
| For the Topping 2/3 C 1/3 C 1/4 C 2 tsp 1 Tbsp |
rolled oats brown sugar, packed whole wheat flour ground cinnamon soft margarine, melted |
|
| 1. To prepare
filling, in a medium bowl combine sugar, flout, and lemon peel; mix
well. Add lemon juice, apples and cranberries; stir to mix. Spoon into a
6-cup baking dish. 2. To prepare topping, in a small bowl, combine oats, brown sugar, flour, and cinnamon. Add melted margarine; stir to mix. |
3. Sprinkle toppin
over filling. Bake in a 375°F oven for approximately 40-50 minutes
or until filling is bubbly and top is brown. Serve warm or at room
temperature. Note: For a summertime crisp, prepare as directed but substitute 4 cups fresh or unsweetened frozen (thawed) peaches and 3 cups fresh or unsweetened frozen (unthawed) blueberries for apples and cranberries. If frozen, thaw peaches completely (do not drain). Do not thaw blueberries before mixing or they will be crushed. |
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| Yield:
6 servings Serving size: 1 3/4-inch by 2-inch piece Each serving provides: 282 calories; 6 g total fat; 1 g saturated fat; 0 mg cholesterol; 56 mg sodium |
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