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Soul Food Makeover —Heart Healthy
African American Recipes
Fat-Free
11
Vegetable Stew
This heart healthy vegetable stew does not use cured or smoked meats, which have high amounts of sodium. The mix of herbs and spices give this dish plenty of flavor and the amount of vegetables will help you to meet the daily recommended amount.
Ingredients
• 3cupswater• 1low-sodiumvegetablebouilloncube• 2cupswhitepotatoescutin2-inchstrips• 2cupscarrots,sliced• 2earsfreshcorn(1½cups)• 4cupssummersquash,cutin1-inchsquares• 1cupsummersquash,cutinfourchunks• 1teaspoonthyme,ground• 2clovesgarlic,minced• 1stalkscallion,chopped• ½smallhotredpepper,chopped• 1cuponion,coarselychopped• 1cuptomatoes,diced
Youcanaddotherfavoritevegetablessuchasbroccoli,cauliflower,orstringbeans.
Directions1.Addwaterandbouilloninalargepot.
Bringtoaboil.2.Addpotatoesandcarrotstothebroth
andsimmerfor5minutes.3.Cutthecornoffthecob.4. Addtheremainingingredientsexcept
forthetomatoes,andcontinuecookingfor15minutesovermediumheat.
5. Removethefourchunksofsquashandpureeinablender.
6. Returnpureedmixturetopotandletcookfor10minutesmore.
7. Addtomatoesandcookforanother5minutes.
8. Removefromheat,andletsitfor10minutestoallowstewtothicken.
Make It a Meal
Tomakethisdishameal,serveitwithagreenleafysaladwithromainelettuceorspinach,cucumber,andotherfreshvegetables.Usealightdressing,suchasavinaigrette,oralow-fatorfat-freedressing.Servewithwhole-grainbreadorrolls.
Nutrition Information
Makes 8 servings
Serving size: 1¼ cups
Each serving provides:
Calories: 100
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 37 mg
Total Fiber: 5 g
Protein: 3 g
Carbohydrates: 23 g
Potassium: 607 mg
22
Chicken Gumbo
This makeover recipe has great flavor and plenty of vegetables! It uses chicken breast, which is lower in fat than other parts of the chicken, like the thigh or skin.
Ingredients
• 1teaspoonvegetableoil• ¼cupflour• 3cupslow-sodiumchickenbroth• 1½poundschickenbreast,skinless
andboneless,cutinto1-inchstrips• 1cupwhitepotatoes,cubed• 1cuponions,chopped• 1cupcarrots,coarselychopped• ¼cupcelery,chopped• ½mediumcarrot,grated• 4clovesgarlic,finelyminced• 2stalksscallions,chopped• 1wholebayleaf• ½teaspoongroundblackpepper• 2teaspoonshot(orjalapeño)pepper• 1cup(½pound)okra,slicedinto
½-inchpieces
Directions1. Addoiltoalargepot.2. Heatpotovermediumheat.3. Stirinflour.4. Cook,stirringconstantly,untilflourbeginsto
turngoldenbrown.5. Slowlystirinallthebrothusingawirewhisk
andcookfor2minutes.Themixtureshouldbesmooth.
6. Addallingredientsexceptokra.Bringtoaboilthenreduceheatandletsimmerfor20to30minutes.
7. Addokraandletcookfor15minutes.8. Removebayleaf.9. Servehotinabowloroverrice.
Nutrition Information
Makes 8 servings
Serving size: ¾ cup
Each serving provides:
Calories: 165
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 51 mg
Sodium: 81 mg
Total Fiber: 2 g
Protein: 21 g
Carbohydrates: 11 g
Potassium: 349 mg
33
Smothered Greens
This makeover recipe substitutes high-sodium, high-fat meats with smoked, skinless turkey breast. This way you keep the flavor but reduce the fat and sodium!
Ingredients
• 2poundsgreens(collard,mustard,turnip,kale,ormixture)
• 3cupswater• ¼poundsmokedturkeybreast,skinless• 1tablespoonhotpepper,freshlychopped• ¼teaspooncayennepepper• 1teaspooncloves,ground• 2clovesgarlic,crushed• ½teaspoonthyme• 1stalkscallion,chopped• 1teaspoonginger,chopped• ¼cuponion,chopped
Directions
1. Preparegreensbywashingthoroughlyandremovingstems.
2. Tearorsliceleavesofgreensintobite-sizedpieces.
3. Placeallingredientsexceptgreensintolargesaucepanandbringtoaboil.
4. Addgreenstoturkeystock.Cook20to30minutesuntiltender.
Nutrition Information
Makes 5 servings
Serving size: 1 cup
Each serving provides:
Calories: 80
Total Fat: 2 g
Saturated Fat: less than 1 g
Cholesterol: 16 mg
Sodium: 378 mg
Carbohydrates: 9 g
Dietary Fiber: 4 g
Protein: 9 g
Potassium: 472 mg
44
Cornbread
This take on traditional cornbread is moist, delicious, and a great heart healthy choice! It substitutes whole milk for fat-free or low-fat buttermilk,
and butter for tub margarine. This helps you cut back on fat and cholesterol.
Ingredients
• 1cupcornmeal• 1cupflour• ¼cupwhitesugar• 1teaspoonbakingpowder• 1cupfat-freeor
low-fat(1%)buttermilk• 1egg• ¼cupregulartubmargarine• Nonstickcookingspray(to
coatbakingpan)
Directions
1.Preheatovento350ºF.2.Mixtogethercornmeal,flour,
sugar,andbakingpowder.3. Inanotherbowl,combine
buttermilkandegg.Beatlightly.4.Slowlyaddbuttermilkandegg
mixturetothedryingredients.5.Addmargarineandmixbyhand
orwithamixerfor1minute.6.Spraynonstickcookingspray
tocoatan8x8inchbakingdish.Bake20to25minutes.Cool.Cutinto10servings.
Nutrition Information
Makes 10 servings
Serving size: 1 piece
Each serving provides:
Calories: 178
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 22 mg
Sodium: 94 mg
Total Fiber: 1 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 132 mg
55
Sweet Potato Pie
This classic soul food has been made over with your heart in mind. Preparing your favorite traditional dishes the heart healthy way will put you and your family
on the road to healthy living while honoring your African American culinary heritage. It’s good for you and tastes good, too. You can’t beat that!
IngredientsCrustIngredients:• 1¼cupsflour• ¼teaspoonsugar• ⅓cupfat-freemilk• 2tablespoonsvegetableoil
FillingIngredients:• ¼cupwhitesugar• ¼cupbrownsugar• ½teaspoonsalt• ¼teaspoonnutmeg• 3largeeggs,beaten• ¼cupevaporatedfat-free
milk,canned• 1teaspoonvanillaextract• 3cupssweetpotatoes
(cookedandmashed)
DirectionsCrustPreparation:1.Preheatovento350ºF.2.Combinetheflourandsugarinabowl.3.Addmilkandvegetableoiltoflourmixture.4.Stirwithforkuntilmixed.Thenformpastry
intoasmoothballwithyourhands.5.Rolltheballbetweentwo12-inchsquares
ofwaxedpaperusingshort,briskstrokesuntilpastryreachesedgeofpaper.
6.Peelofftopofpaperandinvertcrustinto9-inchpieplate.
FillingPreparation:1.Combinesugars,salt,nutmeg,andeggs.2.Addmilkandvanilla.Stir.3.Addsweetpotatoesandmixwell.4.Pourmixtureintopiecrust.5.Bakefor60minutesoruntilcrustisgolden
brown.6.Coolandcutinto16slices.
Nutrition Information
Makes 16 servings
Serving size: 1 slice
Each serving provides:
Calories: 147
Total Fat: 3 g
Saturated fat: 1 g
Cholesterol: 40 mg
Sodium: 98 mg
Total Fiber: 2 g
Protein: 4 g
Carbohydrates: 27 g
Potassium: 293 mg
Fat-Free
66
Crispy Oven-Baked Chicken
Try a heart healthy take on fried chicken. This chicken is baked, not fried, and only a small amount of oil is used to coat the pan. With the special batter on the chicken, your
taste buds will not be deprived of a great tasting soul-food-inspired chicken dish.
Ingredients
• 1teaspoonpoultryseasoning• ½cupfat-freemilkorbuttermilk• 1½tablespoonsonionpowder• 1½tablespoonsgarlicpowder• 2teaspoonsblackpepper• 2teaspoonsdriedhotpepper,crushed• 1teaspoongroundginger• 1cupcornflakes,crushedor
breadcrumbs• 8piecesskinlesschicken
(4breasts,4drumsticks)• ¼teaspoonpaprika• Nonstickcookingspray
(usetocoatbakingpan)
Directions
1.Preheatovento350ºF.2.Add½teaspoonofpoultryseasoning
tomilk.3.Combineallotherspicesexceptpaprika
withcornflakecrumbs(orbreadcrumbs),andplaceinaplasticbag.
4.Washchickenandpatdry.Dipchickenintomilk,shaketoremoveexcessliquid,thenquicklyshakechickeninabagwithseasoningandcrumbs.
5.Refrigeratefor1hour.6.Removefromrefrigeratorandsprinkle
lightlywithpaprika.7.Coatbakingpanwithnonstickcooking
sprayandevenlyspacechickeninpan.8.Coverwithaluminumfoiland
bake40minutes.Removefoilandcontinuebakingforanadditional30to40minutesoruntilthemeatcanbeeasilypulledawayfromthebonewithafork.Thedrumsticksmayrequirelessbakingtimethanthebreasts.Crumbswillformacrispy“skin.”Donotturnchickenduringbaking.
Nutrition Information
Makes 6 servings
Serving size: 1/2 breast or 2 small drumsticks
Each serving provides:
Calories: 256
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 34 mg
Sodium: 286 mg
Total Fiber: 1 g
Protein: 30 g
Carbohydrates: 22 g
Potassium: 339 mg
77
Flavorful Green Beans
This easy recipe for green beans has no added salt—a definite plus when cooking for your heart. Slow cooking the green beans with herbs and
vegetables releases their natural flavors and also keeps them firm and tender. Sprinkling them with dried basil flakes will make your taste buds jump for joy!
Ingredients
• 2pounds freshgreenbeans• ½cupwater• ⅓cuponions,chopped• 2clovesgarlic,chopped• Nonstickcookingspray• ½teaspoonblackpepper• 1teaspoondriedbasil
Directions
1.Rinsegreenbeansandsnapofftips.2.Placegreenbeansinalargepotandadd
½cupofcoldwater.3.Cookgreenbeansonstovetopwith
mediumheatfor10minutes.4.Sautéchoppedonionsandgarlic,using
nonstickcookingspray,for5minutesoruntiltheyaretenderandverylightlybrowned.
5.Addsautéedchoppedonions,garlic,andgroundblackpeppertogreenbeans.Spraynonstickcookingsprayovermixtureandcookonmediumheatuntilgreenbeansaretenderbutnotsoft.Mixoccasionally.
6.Sprinkledriedbasilflakesovergreenbeansandserve.
Nutrition Information
Makes 7 servings
Serving size: 1 cup
Each serving provides:
Calories: 40
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 12 mg
Total Fiber: 4 g
Protein: 2 g
Carbohydrates: 9 g
Potassium: 179 mg
88
Classic Baked Macaroni and Cheese
You and your family will love this tasty, popular recipe. Using fat-free milk makes it lower in fat than a traditional macaroni and cheese recipe.
Try it and you will be amazed at the flavors!
Ingredients
• 2cupsmacaroni• Nonstickcookingspray• ½cuponions,chopped• ½cupevaporated,fat-freemilk• 1mediumegg,beaten• ¼teaspoonblackpepper• 10oz.(1¼cups)sharpcheddar
cheese,finelyshredded
Directions
1.Preheatovento350ºF.2.Cookmacaroniaccordingtopackage
directions.Donotaddsalttothecookingwater.Drainandsetaside.
3. Lightlycoatasaucepanwithnonstickcookingspray.
4.Addonionstosaucepanandsautéforabout3minutes.
5. Inanotherbowl,combinemacaroni,onions,andtheremainingingredientsandmixthoroughly.
6. Lightlycoatacasseroledishwithnonstickcookingspray.
7.Transfermixtureintocasseroledish.8.Bakefor25minutesoruntilbubbly.Let
standfor10minutesbeforeserving.
Nutrition Information
Makes 8 servings
Serving size: 1/2 cup
Each serving provides:
Calories: 200
Total Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 34 mg
Sodium: 120 mg
Total Fiber: 1 g
Protein: 11 g
Carbohydrates: 29 g
Potassium: 119 mg
Fat-Free
99
Candied Yams
These yams are heart healthy because they are cooked with soft tub margarine instead of butter. The spices and a touch of orange juice
add flavor you and your family will surely enjoy!
Ingredients
• 3mediumyams(1½cups)• ¼cupbrownsugar,packed• 1teaspoonflour,sifted• ¼teaspoonsalt• ¼teaspoongroundcinnamon• ¼teaspoongroundnutmeg• ¼teaspoonorangepeel• 1teaspoonsofttubmargarine• ½cuporangejuice
Directions
1.Preheatovento350ºF.2.Cutyamsinhalf,andboiluntil
tenderbutfirm(about20minutes).Whencooledenoughtohandle,peelandsliceinto1/4-inchthickness.
3.Combinesugar,flour,salt,cinnamon,nutmeg,andgratedorangepeel.
4.Coatamedium-sizedcasseroledishwithnonstickcookingspray.Placehalfoftheslicedyamsinthedish.Sprinklewithspicedsugarmixture.
5.Dotwithhalftheamountofmargarine.
6.Addasecondlayerofyams,usingtherestoftheingredientsinthesameorderasabove.Addorangejuice.
7.Bakeuncoveredinovenfor20minutes.
Nutrition Information
Makes 6 servings
Serving size: 1/4 cup
Each serving provides:
Calories: 110
Total Fat: less than 1 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Sodium: 115 mg
Total Fiber: 2 g
Protein: 1 g
Carbohydrates: 25 g
Potassium: 344 mg
1010
Catfish Stew and Rice
This Soul Food Makeover makes use of moist heat cooking, a great spicy, no-salt seasoning, and no added oil or fat. Try it in place of
deep-fried fish. You won’t miss the frying and cleanup will be a snap!
Ingredients
• 2mediumpotatoes• 1can(14½ounces)tomatoes(reduced-
orlow-sodium),sliced• 1cuponion,chopped• 1cupclamjuiceorwater• 1cupwater• 2clovesgarlic,minced• ½headcabbage(coarselychopped)• 1poundcatfishfillets• 1½tablespoonsHot’NSpicySeasoning
(recipetotheright)• 1slicedgreenonionforgarnish(optional)• 2cupshotcookedrice(brownorwhite)
Hot ’N Spicy Seasoning• ¼cuppaprika• 2tablespoonsdriedoregano,crushed• 2teaspoonschilipowder• 1teaspoongarlicpowder• 1teaspoonblackpepper• ½teaspoonred(cayenne)pepper• ½teaspoondrymustard
Preparation Instructions: Mixtogetherallseasoningingredients.Storeinairtightcontainer.Makesabout⅓cupofseasoning.
Directions
1. Peelpotatoesandcutintoquarters.2. Inalargepot,combinepotatoes,
tomatoesandjuicefromcan,onion,clamjuice,water,andgarlic.
3. Bringtoboil.Reduceheat.4. Cook,covered,overmedium-lowheat
for10minutes.5. Addcabbage.Returntoboilthenreduce
heat.Cook,covered,overmedium-lowheatfor5minutes,stirringoccasionally.
6. Meanwhile,cutfilletsinto2-inchlengths.CoatfilletswithHot’NSpicySeasoning.
7. Addfishtovegetables.Reduceheat;simmer,covered,for5minutesoruntilfishflakeseasilywithfork.
8. Ladlestewoverhotcookedriceinsoupplatesandgarnishwithgreenonion.
Nutrition Information
Makes 4 servings
Each serving provides:
Calories: 363
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 87 mg
Sodium: 355 mg
Dietary Fiber: 4 g
Potassium: 1,079 mg
Carbohydrates: 44 g
Protein: 28 g
Potassium: 1,079 mg
AnInitiativeoftheNational Heart, Lung, and Blood Institute tohelpreducehealthdisparitiesincardiovasculardiseaseandasthmainunderservedandminoritycommunities.Formoreinformation,visitwww.nhlbi.nih.gov/health/healthdisp.
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