Main Dishes
Easy on-the-go Breakfast Burrito
Ingredients:
- 1 Tbsp. cream cheese, low-fat
- 1 6-inch flour tortilla
- 1 tsp strawberry jam, low sugar
- 1 Kiwi fruit, peeled and thinly sliced
Directions:
- Spread the cream cheese over the tortilla. Spread the strawberry jam over half of the tortilla.
- Place the kiwi slices over the other half of the tortilla. Fold the two sides together and serve.
Recipe adapted from Quick & Easy Diabetic Recipes for One, published by the American Diabetes Association.
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Quick and Easy Tuna Melt
Ingredients:
- 2 cans tuna
- 1/2 cup chopped celery
- 1/2 cup chopped pickles
- 4 American cheese slices
- 1 small onion (finely chopped)
- 1/4 cup low fat mayonnaise
- Pepper to taste
- 4 whole-wheat hamburger buns
Directions:
- Preheat oven to 350 degrees.
- Combine tuna (drained) with celery, pickles, onion, mayonnaise, and pepper in a bowl.
- Scoop tuna mixture into buns and top with cheese.
- Loosely wrap sandwiches in aluminum foil. Place on baking sheet and bake for 15 minutes.
- Serve with apples and sliced carrots for a simple, heart-healthy lunch!
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Balsamic Chicken
Ingredients:
- 6 boneless, skinless chicken breast halves
- 6 tbsp. flour (all-purpose)
- 1 ½ tbsp. oil
- 1 tsp. minced garlic
- ¾ cup chicken broth
- 1/3 cup balsamic vinegar
- 2 tsp. cornstarch
Directions:
- Dip each chicken breast half into flour and shake off excess. Heat a large skillet over medium-high heat and add oil to coat the bottom. Add chicken breasts and cook on each side for approximately 3 minutes.
- Add minced garlic to skillet. Use a non-stick cooking spray to lightly coat the top side of each chicken breast. Flip chicken and cook for about 3 more minutes. Add broth and balsamic vinegar to skillet. Reduce heat to medium-low and cook (covered) for 5-10 minutes. Remove chicken.
- Pour 3 tbsp. of water into a small bowl. Add cornstarch and stir until cornstarch completely dissolves. Add cornstarch mixture to skillet and boil for two minutes. Add sauce to chicken and serve immediately. Serve with rice and steamed vegetables.
Makes 6 servings.
Nutrition tip: Not only does garlic add flavor to your meal, but it can also help to lower your cholesterol, reduce blood clotting, control blood pressure and reduce your risk of cancer.
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Arroz con Pollo Casserole
Ingredients:
- 1 bag of 10-minute (quick-cooking) brown rice, cooked
- 1 small onion (finely chopped)
- 1 tbsp olive oil
- 1 can of chicken broth
- 1 can of tomatoes
- 1 tsp paprika
- 1 tsp ground pepper
- ½ tsp dried oregano
- 1 jar of roasted peppers (drained and chopped)
- 1 large boneless, skinless chicken breast (cut into 1 inch cubes)
- ½ cup frozen peas
Directions:
- Preheat oven to 375 degrees.
- Combine rice, chopped onion and olive oil in a 2 quart casserole dish. Add tomatoes, chicken broth, oregano, paprika, pepper, roasted peppers and chicken. Stir and cover.
- Bake for about 25 minutes. Add peas and stir. Bake uncovered for an additional 25 minutes. Ready to serve.
Makes 6 servings.
Nutrition Tip: By substituting white rice with brown rice, you increase the amount of fiber that is consumed. Fiber helps blood sugar and insulin levels remain steady, helps protect the heart by lowering cholesterol and helps prevent constipation.
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Chicken Enchiladas
Ingredients:
- 2 c. chopped cooked chicken (or turkey)
- ½ c. chopped red bell pepper
- ½ c. chopped green bell pepper
- 1 (8 oz.) package of cream cheese, cubed
- 1 (8 oz.) jar of chunky salsa
- 8 (6 in) corn tortillas
- ¼ c. low fat milk
- 12 oz. processed cheese spread (like Velvetta)
Directions:
- Preheat oven to 350 degrees.
- Heat large saucepan on low heat. Stir in chicken, peppers, cream cheese and one cup of salsa. Cook until cream cheese is melted. Remove from heat and set aside.
- Heat medium sauce pan on low heat. Stir processed cheese spread and milk until smooth. Remove from heat.
- Scoop 1/3 cup chicken mixture and spread down the center of each corn tortilla. Roll up and place seam down into a lightly greased baking dish. Pour cheese sauce mixture over rolled tortillas and cover with foil.
- Bake for 20 minutes. Pour remaining salsa over tortillas and serve immediately.
Makes 4 servings.
Nutrition Tip: Corn tortillas contain fewer calories than flour tortillas. On average, two corn tortillas have the same amount of calories as one flour tortilla.
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Italian Chili
Ingredients:
- 1 lb. ground beef
- 1 large onion, diced
- 2 14 oz. cans tomato sauce
- 1 16 oz. can Great Northern beans, drained
- 1 16 oz. can red beans, drained
- 4 carrots, shredded
- ¼ teaspoon garlic powder
- 1 teaspoon dried basil
Optional:
- 4 stalks celery, diced
- Salt and pepper
Directions:
- In a skillet, brown ground beef and onion together. Add salt and pepper to taste.
- Place in a crock pot with tomato sauce, Great Northern beans, red beans, celery, carrots, garlic, and basil.
- Mix together and cook on low for 6-8 hours. Serve over pasta or with bread.
Makes 12 servings.
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Appetizers
Simple Summer Pasta Salad
Ingredients:
- 1/2 pkg. pasta (macaroni or rotini, uncooked)
- 2 cups broccoli
- 1 cup sliced carrot
- 3/4 cup mayonnaise
- 2 tbsp white wine vinegar
- 1 tbsp mustard
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 2 cloves garlic, minced
- 1/2 cup chopped green or red pepper
- 1/3 cup chopped onion
Directions:
- Cook pasta according to package directions, adding broccoli and carrot to pasta cooking water during last 2 minutes. Drain pasta and vegetables; rinse with cold water to cool quickly.
- In large bowl, stir together mayonnaise, vinegar, mustard, salt, pepper and garlic. Add pasta, broccoli, carrot, red pepper and onion; toss to coat well.
- Cover; refrigerate.
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Easy “Light” Pasta Salad
This refreshing cold salad is perfect for a springtime picnic and best of all, it’s a snap to prepare.
Ingredients:
- 1 lb corkscrew pasta, cooked & rinsed
- 2 cups light or fat-free Italian dressing
- 1/4 cup parmesan cheese
- 1 small onion, very finely diced
- 1 large tomato, diced
- 1 large green pepper, diced
- 1 can black olives, sliced or chopped
Directions:
- Toss all ingredients in a large bowl.
- Simply let the mixture sit overnight. Enjoy!
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Fiesta Potato
Ingredients:
- 6 large potatoes
- 3 cups of canned black beans (rinsed and drained)
- 1 ½ cups of chunky salsa
- ¾ cup shredded cheddar cheese
- 6 tbsp. reduced fat sour cream
- 1 ½ tbsp. olive oil
Directions:
- Preheat oven to 350 degrees. Clean each potato with a stiff-bristled brush and cold water. Stab each potato two times (this will allow steam to release while cooking). Dry off the potatoes with a paper towel.
- Pour olive oil into a small bowl. Lightly coat each potato. Place potatoes in oven and cook for approximately 1 hour and 15 minutes (cooking time may vary depending on size).
- Place beans in a saucepan and cook on medium heat for approximately 10-15 minutes (or until cooked all the way through). Remove cooked potatoes and slice open each potato.
- Add ½ cup of black beans to each open potato. Top with 2 tbsp. shredded cheese, 4 tbsp. chunky salsa and 1 tbsp. sour cream per potato. Serve immediately.
Makes 6 servings.
Nutrition Tip: Reduced fat versions of your favorite sauces and condiments still contain the taste of their regular variety. Fat-free will take it a step further in reducing calories and fat, but you may sacrifice taste.
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Side Dishes
Seven Layer Bean Dip
Ingredients:
- 1 16 oz. can refried beans
- 1 4 oz. can green diced chiles
- 1/4 c. salsa
- 1 cup sour cream
- 1/2 envelope taco seasoning
- 1 cup cheddar cheese
- 2 pieces lettuce, shredded
- 1 can diced tomatoes
- Tortilla chips
Optional:
- 1/2 cup diced onions
- 12 black olives, sliced
Directions:
- Mix refried beans, chiles, and salsa together in a small bowl.
- Spread this mixture evenly in an 8 x 8 baking pan.
- Mix sour cream and taco seasoning and then layer this on top of the bean layer. Layer the next five ingredients (shredded cheese, lettuce, tomatoes, onions, and olives) to complete the dip.
- Chill for 3-4 hours and serve with tortilla chips.
Makes 12 servings.
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Macaroni and Bean Soup
Ingredients:
- 2 cans (16 oz. each) of any white bean
- 1 tbsp. oil
- 1 cup onion, coarsely chopped
- 1 clove garlic, minced
- 2 cups carrots, sliced
- 1 ½ lb tomatoes, canned, whole (use low salt to reduce sodium)
- ½ tsp. dried oregano
- Black pepper, freshly ground to taste
- 4 cups elbow macaroni, cooked
Optional:
- ½ lb. canned mushrooms
- 1 cup celery, coarsely chopped
Directions:
- Drain beans and reserve liquid. Rinse beans.
- Heat oil in 6-quart pan. Add onion, garlic, carrots, mushrooms (optional), and celery (optional).
Sauté for 5 minutes.
- Add tomatoes, oregano, and pepper. Cover and cook over medium heat for 20 minutes.
- Cook macaroni according to directions on package, using unsalted water. Drain when cooked.
- Combine reserved bean liquid with water to make 4 cups.
- Add liquid, beans, and cooked macaroni to vegetable mixture.
- Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.
Makes 8 servings. Serving size: 2 cups
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Easy Vegetable Soup
Ingredients:
- 1 (29 ounce) can tomato sauce
- 6 cups water
- 2 cups frozen mixed vegetables
- 1 (8 ounce) package dry pasta
- 2 Tablespoons dried onion flakes (optional)
Directions:
- Place the sauce and water in a large pot over medium heat. Bring just to a boil, reduce heat to medium low and add the mixed vegetables and onion flakes.
- Add the pasta and let simmer until heated through or until pasta is done, about 15 minutes.
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Dessert
Springtime Smoothie
This heart-healthy and vitamin-packed smoothie is a great way to start the day or a wonderful after school treat for the kids. All you need is a blender a few simple ingredients!
Ingredients:
- 1 cup fresh or frozen strawberries
- 1/4 cup vanilla yogurt
- 1/2 banana
- Ice cubes
- Orange juice
Directions:
- Combine smoothie ingredients in a blender.
- Add orange juice to thin the mixture and ice cubes until it’s “slushy.
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Chocolate Strawberry Shortcake
Ingredients:
- 2 pounds fresh strawberries, sliced (5 1/2 to 6 cups)
- 1/4 cup sugar
Cake
- 1 2/3 cups all-purpose flour
- 1/3 cup unsweetened cocoa powder
- 1/4 cup sugar
- 1 tablespoon baking powder
- 1/3 cup butter
- 2/3 cup fat-free milk
- Egg substitute equivalent to 1 egg, or 1 egg
- 1 teaspoon vanilla
- Vegetable oil spray
- 16-ounce container nonfat or low-fat vanilla yogurt
Directions:
- Preheat oven to 450 F. In a large bowl, combine strawberries and 1/4 cup sugar. Stir gently until
well combined. Set aside.
- For cake, in a medium bowl, combine flour, cocoa powder, 1/4 cup sugar, and baking powder. Using a pastry blender, cut in margarine until mixture resembles coarse crumbs.
- In a small bowl, combine milk, egg substitute, and vanilla. Add to dry ingredients and stir just to moisten.
- Spray an 8-inch round baking pan with vegetable oil spray. Spread dough in pan, building up
sides slightly. Bake for 15 to 18 minutes, or until a toothpick inserted near the center comes out
clean. Cool for 10 minutes on a wire rack.
- Remove cake from pan; place on a serving plate.
To serve:
- Stir yogurt until smooth and creamy. Slice cake in half horizontally. Spoon half the strawberries onto bottom half of cake. Cover with top of cake. Spoon remaining strawberries and any juice on top of cake and dollop with yogurt.
- Serve warm or at room temperature. Cover any leftovers and refrigerate.
Makes 8 servings.
American Heart Association Low-Fat, Low-Cholesterol Cookbook, 2nd Edition
Copyright 1989, 1997 American Heart Association
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No time to eat well? No excuses!
Eating healthy doesn’t have to take a lot of time. You can prepare a healthy meal just as quickly as an unhealthy one.
Preparing healthy meals in a flash
- Plan ahead
- Have the right foods on hand
- Learn how to cook quick, healthy meals
- Ask friends or coworkers who eat healthy how they find the time
- Get family members involved. Ask each family member to help plan and prepare one meal a week.
- Find a cookbook or collect recipes that feature time-saving ideas.
For more simple tricks and tips for eating well, visit: www.nutrition.gov or http://www.mypyramid.gov
Lose those lousy lunches
For more than five million seriously overweight children, ditching desserts and tossing treats may not be enough to help in their battle against obesity. With parents packing high-fat foods and sugary drinks into children’s lunch boxes, lunch is often the unhealthiest meal of the day.
For more healthy school lunch ideas, visit www.kidshealth.org
Parents, starved for time, may be tempted by quick options, such as packaged lunches and snacks. However, these foods tend to be high in both fat and calories according to Jean Merkel, a registered dietitian.
Merkel recommends parents follow these simple suggestions to reduce high-fat intake:
- Include as many whole grains, fruits and vegetables as possible.
- Plan the week’s lunches in advance to make shopping easier.
- Prepare as much of the lunch as possible the night before to avoid the morning rush.
- Let children help prepare lunches and choose their own healthful snacks.
- Provide different snack foods for variety.
- Pack an extra healthful snack to supplement lunch for after-school activities.
- Replace white bread with whole grain bread.
- Replace greasy potato chips with a bag of dried fruit.
- Choose fat-free milk instead of whole milk, switch to low-fat or fat-free cheeses.
- Replace high-fat meats with chicken or turkey.
- Incorporate fruits and vegetables into every meal.
- Read food labels closely.
- Avoid snacks that contain a lot of sugar, oils and fats or white flour.
A realistic guide to healthy eating
With a fast food restaurant on every corner and endless grocery store options making healthy decisions isn’t always easy. The good news is that living a healthy lifestyle is probably a lot easier than you might think. Don’t worry; it doesn’t require giving up your favorite foods forever, cutting carbohydrates or even running marathons.
Healthy changes you can keep for life
Write it Down
Keeping a food journal will help you see how many calories you are eating to maintain your current weight and determine how many you should cut if you want to lose weight. Also, your food journal may stop you from overeating because you know you will have to write it down later.
Log your exercise activity in this journal as well.
Mind your Portions
If you aren’t a calorie counter, another way to limit your portion size is to use the hunger scale. The scale goes from 1 (weak and light headed) to 10 (being stuffed). The goal is to start eating when you are moderately hungry (3 or 4) and eat only until you are comfortable (5 or 6), therefore, avoiding the extremes.
Beware of Whites
White foods can be your worst enemy if you are trying to lose or maintain your weight. White is the color of high calorie carbohydrates such as bagels, breads, sugar, rice, pastas, etc. If possible, choose whole grain breads and pastas over white.
Tip: When selecting breads, make sure that whole grain or whole wheat is listed as the first ingredient.
Water Yourself
Everyone knows how important water is for a healthy lifestyle, but did you know that water actually uses calories to consume (50 calories per 50 oz.), but takes in zero. Scientists believe this is due to your body’s need to warm the temperature of the water to 98.6 degrees. Your body may mistake thirst for hunger, so before you reach for a snack try having a glass of water.
Use the Free Tools available for you to stay Happy and Healthy.
- Meal planning and food assistance programs are available at www.nutrition.gov
- Visit www.healthfinder.gov for online checkups and other reliable health information.
- Go to the American Cancer Society’s web site at www.cancer.org and check out the body mass index (BMI) calculator, the target heart rate calculator and the activity calorie counter.
- Need healthy recipe ideas? Visit the American Heart Association at www.deliciousdecisions.org
The key to maintaining a healthy, balanced lifestyle is to use moderation. Never give up the foods you love completely, or you will overindulge at some point. Instead, try to limit your portion size and pair it with something healthier. If you have had an unhealthy day (or week), don’t give up - try to get back to your regular plan as soon as possible.
Nutrition Tips
- Satisfied yet? Your food should leave your feeling satisfied, not full. Wait 20 minutes before a second helping because it takes this long for your brain to receive the signal that you are full.
- Brush your teeth. Brushing your teeth is a physical and mental cue to stop eating.
- Pair the good with the bad. If you are going to have some cookies, pair them with some skim milk.
- Be specific. If you made “eating better” your New Year’s Resolution, adjust your goal by making your resolution smaller and more specific. For example, commit to eating one more piece of fruit each day.
- Get some sleep. Lack of sleep increases the hormone that regulates hunger. High levels of this hormone (cortisol) can increase hunger and keep the body from burning carbohydrates.
- Make every minute count. Every minute you spend angry you lose 60 seconds of happiness.