real healthy for real people -...

Real Healthy for Real People

One month of 30-minute, low-fat meals anyone can prepare

w o m e n s . b a p t i s t o n l i n e . o r g | 9 0 1 - 2 2 7 - 9 0 0 0

Prepared by the Dietician’s Office at Baptist Women’s Hospital

2

Before you get startedMaking healthy changes isn’t easy, but it can be done. Don’t overwhelm yourself with

complicated diets and nutritional dos and don’ts. Here are some tips for simplifying your

approach, whether you’re eating in or out.

There is little relationship between dieting and good health. You don’t need to diet to manage

cardiac and other health risks — you need a diet pattern. Think about changing the way you eat

for a week, then a month, with the larger goal of changing your eating habits for a lifetime.

Base your actions on sound nutritional science. Credible sources include the American Heart

Association, the American Dietetic Association, and the National Cancer Institute.

Stick to the basics. Eat more fruits, whole grains, vegetables, legumes, fish, olive oil and soy

foods. Use healthier cooking methods, such baking, broiling, or grilling instead of frying.

Be realistic. Your new way of eating must be in tune with your current lifestyle. Center the new

diet pattern on family meals that satisfy your nutritional as well as emotional needs.

Make good taste a priority. People will eat healthy food if it tastes good.

Have a reasonable timeline. Studies indicate it takes three months to change a lifestyle habit.

Therefore, give yourself time to make important changes.

Equip your kitchen for action. It doesn’t take a lot of new equipment to cook healthy. A good

set of nonstick pans (so you don’t need as much butter and oil) is a helpful start.

Keep a food journal. In order to change the way you eat, it’s important to know how you are

currently eating.

3

Use portion control. Portion control is more easily accomplished with a visual of a serving size.

You have all the measuring cups you need in the palm of your hand:

• 1palm=thesizeofa3-ounceportionofmeat,fish,orpoultry

• 1fist=1cupofcereal,spaghetti,vegetables,orcutfruit

• 1thumb=1teaspoonofbutter,peanutbutter,mayonnaise,orsugar.Threeofthese

portionsareequivalentto1tablespoon.

• 1handful=1ounceofnutsorsmallcandy

• 2handfuls=1ounceofchipsorpretzels

Learn to read food labels. How many servings in the container and how many calories per

serving?Ifyoueatacanofchiliwith120caloriesperserving,andthereare4servingsinthe

can,you’vejusteaten480calories.

• Fatgrams:Watchoutforheavilyhydrogenatedingredients.TheAmericanHeart

Associationrecommendsnomorethan30percentofcaloriesfromfat.

• Fiber:Recommendedlevelis20to35gramsoffiberperday.

• Cholesterol:Nomorethat300milligramsperday.

• Sodium:Sodiumisexpressedinmilligrams.Lessthan2,400milligramsofsodiumperday

is recommended.

Sources:

American Heart Association

American Dietetic Association

4

Sunday: South-of-the-Border Pie

Monday: Lemon-Garlic Roasted Chicken Served with Zucchini

Tuesday: Sloppy Joes Served with Fresh Carrot Sticks & Fruit Cocktail

Wednesday: Steak with Mushroom Gravy and Potatoes

Thursday: Linguine with Shrimp Marinara

Friday: Chicken Caesar Salad

Saturday: Garlic Chicken with Sweet Potatoes

Week one

5

Pantry Items

q Cayenne Pepper

q Olive Oil

q GarlicClovesx8

q LemonJuice

q Paprika

q Herb Blend Seasoning

q LemonSlices

q 1CanDicedTomatoes

q 1BoxQuickCookingOatmeal

q Chili Powder

q WorcestershireSauce

q Garlic Salt

q Hot Pepper Sauce

q Hamburger Buns

q Garlic Powder

q Black Pepper

q Flour

q 1CupLowFat,LowSodiumBeefBroth

q 1Pkg.WholeWheatOrSpinachLinguine

q Vegetable Oil

q Minced Garlic

q Marinara Sauce

q WhiteWineWorcestershireSauce

q 1BagGarlicCroutons

Refrigerator/Freezer Items

q 8MediumSizeChickenThighs

q 2Zucchini

q 1PoundGroundRoundorGroundTurkey

q 2MediumOnions

q 2GreenPeppers

q 4CubedSteaks

q 1CupSlicedOrChoppedMushrooms

q 3/4PoundUncookedShrimp

q 1PintCherryOrGrapeTomatoes

q 1CupFreshBasilLeaves

q 3Eggs

q 3AnchovyFillets

q 2CupsChoppedCookedChicken

q 10CupsRomaineLettuce

q Parmesan Cheese

q FreshRosemary

q 1(3Pound)WholeRoastingChicken

q 3MediumSweetPotatoes

q 1LargeVidaliaOnion

q 1CupShreddedCheddarCheese

q 3/4CupLowFatMilk

q 1BagOfCarrots

q 4MediumSizeRed-SkinPotatoes

q 1/4to1/2CupSkimButtermilk

orLowFat

6

South of the Border Pie Makes: 6 servings

PrepTime:20minutes

Bake:25minutesat350degrees

Cumin and chili powder give this main-dish pie its south-of-the-border flavor.

1/2cupchoppedonion(1medium)

2clovesgarlic,minced

1tablespoonoliveoilorcookingoil

1to2teaspoonschilipowder

1teaspoongroundcumin

1/4teaspoonsalt

1(15ounce)canredkidneybeans,rinsedanddrained

11/2cookedbrownrice

1cupshreddedcheddarcheese(4ounces)

3/4cuplowfatmilk

2beateneggs

Chopped green sweet pepper (optional)

Salsa (optional)

Directions:

In a saucepan, cook onion and garlic in hot oil until tender but not brown. Stir in chili powder,

cumin,andsalt.Cook1minutemore;cool.Stirinbeans,cookedrice,cheese,milk,andeggs.

Spraya10-inchpieplateorquichedishwithnonstickcoating.Spoonmixtureintopieplate.

Bake,uncovered,ina350degreeovenabout25minutesoruntilthecenterisset.Letstand10

minutes. If desired, sprinkle with sweet pepper and serve with salsa.

Nutrition Facts per serving:

Calories258;TotalFat(g)12;SaturatedFat(g)5;Cholesterol(mg)93;Sodium(mg)367;

Carbohydrate(g)27;Fiber(g)5;Protein(g)14

BHGRecipe

WEEK 1 : SUNDAY

7

Lemon-Garlic Roasted Chicken Served with Zucchini Makes:4servings

PrepTime:25minutes

CookingTime:30minutes

2tablespoonschoppedfreshrosemaryor1tablespoondried

2tablespoonsoliveoil

3garliccloves,smashed

1/4cuplemonjuice,divided

1/2teaspooncayennepepper

1/2teaspoonpaprika

1teaspoonherbblendseasoning(optional)

8medium-sizechickenthighs;removeanddiscardanyvisiblefat

2zucchini,halvedcrosswise,quarteredlengthwise

Optionalgarnishes:lemonslices,wedgesorzest;rosemarysprigs

Directions:

Inresealableplasticfood-storagebag,combinerosemary,oil,garlic,2tablespoonslemon

juice,pepper,andpaprika.Addthighs;sealandturntocoat.Marinate15minutesatroom

temperatureorlongerinrefrigerator,turningchickenoccasionally.Heatovento400degrees.

Removechickenfrommarinade;arrangechickeninroastingpan.Roast,bastingfrequentlywith

remaininglemonjuiceandpandrippings,untilchickeniscooked,about30minutesoruntil

juices run clear when cut at bone. Meanwhile, in small saucepan, steam zucchini in water using

anherbblendseasoningtoflavor,untiltender,about8minutes.Garnishandservewithzucchini.


Calories249;TotalFat(g)13;Cholesterol(mg)99;Sodium(mg)10;Carbohydrate(g)4;

Protein(g)29

Essence.comRecipe

WEEK 1 : MONDAY

8

Sloppy Joes Makes: 6 servings

To keep this sandwich low in fat, use lean ground beef, or ground turkey.

1poundgroundroundorchuck,orgroundturkey

1/2cupchoppedonion(1medium)

1/2cupchoppedgreensweetpepper

1(7.5)ouncecan,cutupordicedtomatoes

2tablespoonsquick-cookingrolledoat

1to1-1/2 teaspoons chili powder

1to2teaspoonsWorcestershiresauce

1/2teaspoongarlicsalt

Dash bottled hot pepper sauce

6 hamburger buns, split and toasted

Directions:

In a large skillet, cook meat, onion, and sweet pepper till meat is brown. Drain off fat. Stir in

undrainedtomatoes,1/4cupwater,oats,chilipowder,Worcestershiresauce,garlicsalt,and

hotpeppersauce.Bringtoboiling.Reduceheat.Simmer,uncovered,for5to10minutesoruntil

desired consistency is reached. Serve in buns.




ServethismealwithRawCarrotSticks&FruitCocktailSalad

BHGRecipe

WEEK 1 : TUESDAY

9

Steak with Mushroom Gravy and PotatoesWEEK 1 : WEDNESDAY

Makes:4servings

PrepTime:10minutes


Directions for preparing steak:

Seasonsteakswithpepperandgarlicpowder.Spreadflouronplateorwaxedpaper,dipsteaks

inflour,andshakeoffexcess.Heatoilin10-or12-inchskilletovermedium-highheat.Addsteaks,

andcookabout3minutesoneachside,oruntilofdesireddoneness.Removesteaksfromskillet

and set aside.

Pouroffallbut1to2tablespoonsoftheremaininghotfatinskillet.Addmushrooms;cook,

stirringandscrapingupbrownedbits,about3to4minutes.Usingawhisk,graduallystirin

brothuntilmixturecomestoboilandthickens.Cookoverlowheatuntilgravyisthethickness

youdesire.Returnsteakstoskillet;spoonwithgravy.Deliciousservedwiththinstringbeansor

minted green peas.

Directions for preparing smashed potatoes:

Inlargesaucepan,placepotatoes;andenoughwatertocoverby2inches.Bringtoboil.Cook

untilpotatoesareverytenderwhenpiercedwithtipofaparingknife,about20minutes.Drain;

using potato masher or back of wooden spoon, coarsely mash potatoes. Add chives. Stir in

buttermilk until combined. Season with pepper.


Calories380;TotalFat(g)8;Cholesterol(mg)47;Sodium(mg)86;Carbohydrate(g)44;

Protein(g)32

Essence.comRecipe

Steak with Gravy:

4cubedsteaks,about4ounceseach

1teaspoongarlicpowder

1/2teaspoongroundblackpepper

1/4cupflour(fordredging)

1tablespoonoil

1cupslicedorchoppedmushrooms

1cuplow-fat,sodium-reducedbeefbroth

Chive Smashed Potatoes

4medium-sizered-skinpotatoes,halved

2tablespoonschoppedorsnippedchives

1/4to1/2cupskimbuttermilkorlow-fatmilk

1/2teaspoongroundblackpepper

10

Linguine with Shrimp MarinaraMakes:4servings

PrepTime:5minutes


1/2poundwholewheatorspinachlinguine

4teaspoonsvegetableoil,divided

3/4poundmediumorlargefrozenuncookedshrimp,thawed

1to2teaspoonsmincedgarlic

2cupsjarredmarinarasauce

1pintcherryorgrapetomatoes,halves

1cuplightlypackedfreshbasilleaves

Directions:

Cookpastaaccordingtopackagedirections.Meanwhile,inlargeskillet,heat1tablespoon

oiloverhighheat.Addshrimp;cook,turningoccasionally,untilopaquethroughout,about3

minutes.Transfershrimptoabowl;setaside.Inthesameskillet,addremaining1teaspoonoil

andgarlic;cookovermediumheatuntilfragrantabout30seconds.Stirinpastasauce;bringto

simmer.Stirincherrytomatoes;cookabout1minute.Drainpasta;returnittopot,addingpasta

sauce,basil(tornintosmallpieces)andshrimp;tosstomixandserve.


Calories396;,TotalFat(g)8;Cholesterol(mg)126;Sodium(mg)755;Carbohydrate(g)59;

Fiber(g)5;Protein(g)25

Essence.comRecipe

WEEK 1 : THURSDAY

11

Chicken Caesar SaladMakes: 6 main dish servings

Prep:25minutes

Chill:2to24hours

Bake:15minutes

1egg

1/3cupchickenbroth

3anchovyfilets


2tablespoonslemonjuice

FewdasheswhitewineWorcestershiresauce

1clovegarlic,halved

10cupsromainetornromainelettuce

2cupschoppedcookedchicken

1/2cupgarliccroutons

1/4cupgratedParmesancheese

Freshlygroundblackpepper

Directions:

Fordressing,inablendercontainerorfoodprocessorbowl,combineegg,broth,anchovyfilets,

oil,lemonjuice,andWorcestershiresauce.Coverandblendorprocesstillsmooth.Transfer

dressingoverlowheatfor8to10minutesortillthickened.Donotboil.Transfertoabowl.Cover

surfacewithplasticwrap;chillfor2to24hours.

Toserve,rubinsideofawoodensaladbowlwithcutedgesofthegarlicclove;discardgarlic

clove. Add romaine, chopped chicken, Parmesan croutons, and Parmesan cheese to bowl.

Pourdressingoversalad.Tosslightlytocoat.Toserve,dividesaladamong6individualplates;

sprinkle pepper over each salad.




BHGRecipe

WEEK 1 : FRIDAY

12

Garlic Chicken with Sweet PotatoesMakes:4to6servings

Prep:25minutes

Roast:11/2hours

3headsgarlic


11/2tablespoonssnippedfreshrosemary

1teaspoongroundblackpepper

1/2teaspoonsalt

13-to31/2-poundwholeroastingchicken

3mediumsweetpotatoes(11/2to13/4pounds),peeledandcutinto1-inchpieces

1largesweetonion(suchasVidalia,Maui,orWallaWalla),cutintowedges

Directions:

Preheatovento375°F.Separatetheclovesofgarlic(youshouldhaveabout30cloves)and

peel. Mince four of the cloves. Set aside remaining garlic cloves. In a small bowl, combine

mincedgarlicwith1tablespoonoftheoliveoil,1tablespoonoftherosemary,thegroundblack

pepper,and1/4teaspoonofthesalt.Rubmincedgarlicmixtureoverchicken.

Placesixofthegarlicclovesintothecavityofthechicken.Tielegstotail.Twistwingtipsunder

back.Placeonarackinashallowroastingpan.Insertoven-goingmeatthermometerintocenter

ofaninsidethighmuscle.Donotallowthermometertiptotouchbone.Roast,uncovered,for

11/2to13/4hoursoruntildrumsticksmoveeasilyintheirsocketsandmeatthermometer

registers180°F.

Meanwhile,placesweetpotatoes,onionwedges,remaininggarliccloves,1/2tablespoonofthe

rosemary,and1/4teaspoonofthesaltina13x9x2inchbakingpan.Drizzlevegetablemixture

withremaining1tablespoonoliveoil;tosstocoat.Placeinovenonaseparaterackandroast,

uncovered,for50to60minutesoruntiltender,stirringevery15minutes.

Removechickenfromoven.Coverlooselywithfoilandletstand15minutesbeforecarving.

Serve chicken with vegetables. Carve chicken,discarding skin before serving.


Calories393;TotalFat(g)12;SaturatedFat(g)2;MonounsaturatedFat(g)7;

PolyunsaturatedFat(g)2;Cholesterol(mg)119;Sodium(mg)481;Carbohydrate(g)30;

Fiber(g)4;Protein(g)40

AHARecipe

WEEK 1 : SATURDAY

14

Sunday: Chili-Mac Skillet & Tossed Salad

Monday: Fish Tostadas with Chili Lime Cream

Tuesday: Herbed Chicken, Orzo, & Zucchini

Wednesday: Smoky Mushroom Stroganoff Served with Green Beans

Thursday: Turkey Steaks with Spinach, Pears, and Blue Cheese

Friday: Steamed Cod with Gingery Mushrooms

Saturday: Honey-Glazed-Chicken Stir-Fry & Served with Fruit Salad

Week two

15

Pantry Items

q 15OunceCanOfKidneyBeans

q 8OunceCanOfTomatoSauce

q 1PackElbowMacaroni

q 4OunceCanDicedGreenChiliPeppers

q Chili Powder

q Garlic Salt

q 7.5OunceCanTomatoes-CutUp

q Garlic Powder

q 6 Inch Tostada Shells

q Hot Pepper Sauce

q 1CupDriedOrzo

q Dried Basil

q Olive Oil

q RedWineVinegar

q 8.8OuncePackageDriedPappardelle

(WideEggNoodles)

q 2ClovesGarlic,Minced

q AllPurposeFlour

q Smoked Paprika

q 1CupVegetableBroth

q FreshItalianFlat-LeafParsley

q 2CansLowSodiumGreenBeans

q 1ContainerSage

q Black Pepper

q Ground Ginger

q FreshGinger

q Canola Oil

q 1CanLowSodiumChickenBroth

q Honey

q Vinegar

q Soy Sauce

q Cornstarch

q Rice


q 1PoundGroundRoundorGroundTurkey

q 2MediumOnions

q 1/2CupShreddedMontereyJack

orLowFatShreddedCheese

q 2PoundFreshTilapiaorCodFillets

q 1Lime

q 1/2CupSourCream

q 2CupsShreddedCabbageMix

q 1Avocado

q 1CupCherryTomatoes

q 8SmallBonelessSkinless

Chicken Breasts

q 2MediumZucchini

q 1TablespoonFreshSnippedDill

q LemonWedges

q 2PoundSlicedMushrooms(Shiitake)

q 8OunceCartonLightSourCream

q 1BagTossedSaladMix

q 2TurkeyBreastTenderloin(1-1/4Pound)

q Margarine Or Butter

q 6OuncePackageFreshBabySpinach

q 1LargeFreshPear

q 1/4CupCrumbledBlueCheese

q 1LargeRedSweetPepper

q 1/2CupSlicedGreenOnions

q OrangeJuice(2Tablespoons)

q 2CupsLoose-PackFrozen

MixedVegetables

16

Chili-Mac Skillet & Tossed Salad Makes: 6 servings

PrepTime:10Minutes

Cook:25Minutes

No need to boil the macaroni first. It cooks while the dish simmers.

1poundgroundchuckbeeforgroundturkey

3/4cupchoppedonions(1-1/2mediumonion)

15.5ouncecanredkidneybeans,rinsedanddrained

8ouncecantomatosauce

7.5ouncecantomatoescutup

1/2cupelbowmacaroni

1/4cupwater

4ouncecandicedgreenchilipeppers,drained

2to3teaspoonschilipowder

1/2teaspoongarlicsalt

1/2cupshreddedMontereyJackorlowfatshreddedcheese(2ounces)

Directions:

In a large skillet cook meat and onions until meat is brown and onions are tender. Drain off fat.

Stir in beans, tomato sauce, undrained tomatoes, uncooked macaroni, water, chili peppers, chili

powder, and garlic salt.

Bringtoboil.Reduceheat.Simmer,covered,about20minutesoruntilmacaroniistender,

stirringoften.Sprinklewithcheese.Coverandheatabout2minutesmoreoruntil

cheese is melted.




BHGRecipe

WEEK 2: SUNDAY

17

Fish Tostadas with Chili-Lime CreamMakes:4servings

StarttoFinish:20Minutes

1poundfreshtilapiaorcodfilets

1/2teaspoonchilipowder

1lime,halved

1/2cupsourcream

1/2teaspoongarlicpowder

1/2cupsourcream


8sixinchtostadashells

2cupsshreddedcabbagemix

1avocado,halved,seeded,peeled,andsliced(optional)

1cupcherrytomatoes,quartered(optional)

Bottled hot pepper sauce (optional)

Directions:

Preheatbroiler.Sprinklefishwith1/4teaspoonofthechilipowderand1/4teaspoonsalt.For

chili-limecream,inbowlsqueeze2teaspoonsjuicefromthelime.Stirinsourcream,garlic

powder,andremainingchilipowder;setaside.Cutremaininglimehalfinwedgesforserving.

Placefishonunheatedgreasedbroilerrack;tuckunderthinedges.Placeshellsonbaking

sheetonlowestrack.Broilfish4inchesfromheat4to6minutesper1/2inchthickness,until

fishflakeswithfork.Breakinchunks.Servetostadaswithcabbage,chili-limecream,avocado,

tomatoes, lime, and pepper sauce.



Carbohydrate(g)17;Fiber(g)2

WEEK 2: MONDAY

18

Herbed Chicken Orzo, & ZucchiniMakes:4servings

StarttoFinish:20Minutes

1cupdriedorzo

4smallskinless,bonelesschickenbreasthalves(1to1-1/4pounds)

1teaspoondriedbasil

3Tablespoonsoliveoil

2mediumzucchini,sliced

2tablespoonsredwinevinegar

1tablespoonsnippedfreshdill

Lemonwedges(optional)

Snipped fresh dill (optional)

Directions:

Prepareorzoaccordingtopackagedirections;drain.Coverandkeepwarm.

Meanwhile, sprinkle chicken with basil, season with garlic powder and ground black pepper. In

largeskilletheat1tablespoonofoliveoil.Addchickenandcook12minutesoruntilnolonger

pink(170°F),turningonce.Removefromskillet.Addzucchinitoskillet;cookfor3minutesor

untilcrisp-tender.

Inbowlwhisktogethervinegar,theremainingoliveoil,andthe1tablespoonfreshdill.Addorzo;

toss. Season with garlic powder and pepper.

Servechickenwithorzo,zucchini,andfreshlemonwedges;sprinkledill.




BHGRecipe

WEEK 2: TUESDAY

19

Smoky Mushroom Stroganoff Served with Green BeansMakes:4servings

PrepTime:18minutes

8.8ouncepackagedriedpappardelle(wideeggnoodles)

1-1/2poundslicedmushrooms,suchasbutton,cremini,and/orshiitake

2clovesgarlic,minced(1teaspoon)

1tablespoonoliveoil

8ouncecartonlightsourcream

2tablespoonsallpurposeflour

1-1/2teaspoonssmokedpaprika

1cupvegetablebroth

SnippedfreshItalian(flat-leaf)parsley(optional)

Directions:

Cooknoodlesaccordingtopackagedirections.Drain;keepwarm.Inextra-largeskilletcook

mushroomsandgarlicinhotoilovermedium-highheat5to8minutesoruntiltender,stirring

occasionally.(Reduceheatifmushroomsbrownquickly).Removewithslottedspoon;coverto

keepwarm.Forsauce,inbowlcombinesourcream,flourpaprika,and1/4teaspoonpepper.Stir

inbrothuntilsmooth.Addtoskillet.Cookandstiruntilthickenedandbubbly;cookandstir1

minutemore.Servemushroommixtureandsauceovernoodles.Sprinklewithparsley.

Thisdishcanbeservedwithgreenbeansand/orasidesalad.




BHGRecipe

WEEK 2: WEDNESDAY

20

Turkey Steaks with Spinach, Pears, and Blue CheeseMakes:4servings

PrepTime:20Minutes

2TurkeyBreastTenderloins(1to1-1/4pounds)

1teaspoondriedsage,crushed

Salt and freshly ground black pepper

2tablespoonsbutter

6 ounce package fresh baby spinach

1largepear,coredandthinlysliced

1/4cupcrumbledbluecheese

Directions:

Horizontallysplittenderloinstomakefour1/2-inchthicksteaks.Rubturkeywithsage;sprinkle

withsaltandpepper.Inextra-largeskilletcooksteaksin1tablespoonofthebutterover

medium-highheat14to16minutesoruntilnolongerpink(170°F),turningonce.(Reduceheatto

mediumifturkeybrownstooquickly).Removefromskillet.Addspinachtoskillet.Cookandstir

until just wilted.

Meanwhile,insmallskilletcookpearslicesinremaining1tablespoonbutterovermediumto

medium-highheat,tenderandlightlybrowned.

Serve steaks with spinach and pears and top with blue cheese.




BHGRecipe

WEEK 2: THURSDAY

21

Steamed Cod with Gingery MushroomsMakes:4servings

Prep:15minutes

Cook:8minutes,plus4to6minutesper1/2inchthicknessoffish

1poundfreshorfrozenskinlessAlaskaorgraycod,ortilapiafilets

1/2teaspoongroundginger

1tablespoonfinelychoppedfreshginger

2teaspoonscanolaoil

8ouncefreshshiitakemushrooms,stemmedandhalved

1largeredsweetpepper,seededandcutinrings

1/2cupslicedgreenonions

1/4cupdrywhitewineorreduced-sodiumchickenbroth

2/3cupreduced-sodiumchickenbroth

Thin strips green onion (optional)

Very thin slices fresh ginger (optional)

Directions:

Thawfish,iffrozen.Inabowlcombinethe1/4teaspoongroundginger,1/4teaspoonsalt,and

1/4teaspoonblackpepper.Sprinkleonfish;setaside.

Inskilletcookthe1tablespoonfreshgingerinhotoilovermedium-highheat15seconds.Add

mushrooms,pepper,andthe1/2cuponions.Cook5minutesoruntilmushroomsaretender,

stirringoccasionally.Removeskilletfromheat;addwine.Returntoheat.Cookandstiruntilwine

isalmostevaporated.Addbroth;bringtoboiling.

Placeseasonedfishonvegetablesinskillet.Reduceheat;maintaingentleboiling.Cook,

covered,4to6minutesforeach1/2inchthicknessoffishoruntilfishflakeseasilywhentested

with fork. Serve fish and vegetables topped with onion strips and fresh ginger. Spoon cooking

liquid over all.




BHGRecipe

WEEK 2: FRIDAY

22

Honey-Glazed Chicken Stir-Fry Served with Fruit CupMakes:4servings

PrepTime:25minutes

12ouncesskinless,bonelesschickenbreasthalvesorskinless,bonelesschickenthighs

2tablespoonshoney

2tablespoonsvinegar

2tablespoonsorangejuice

1tablespoonsoysauce

1teaspooncornstarch

2tablespoonscookingoil

2cupsloose-packfrozenmixedvegetables

Hot cooked rice(optional)

Directions:

Rinsechicken;patdry.Cutchickeninto1-inchpieces;setaside.Forsauce,inasmallbowlstir

togetherhoneyvinegar,orangejuice,soysauce,andcornstarch;setaside.

Pour cooking oil into a wok or large skillet. (Add more oil as necessary during cooking). Preheat

overmedium-highheat.Stir-fryfrozenvegetablesfor3minutesortillvegetablesarecrisp-

tender.Removevegetablesfromwok.Addchickentohotwok.Stir-fryfor3to4minutesoruntil

chickenisnolongerpink.Pushchickenfromthecenterofthewok.Stirsauce;addtocenterof

the wok. Cook and stir until thickened and bubbly.

Returncookedvegetablestowok.Stirallingredientstogethertocoat.Cookandstirabout1

minute more or until heated through. If desired, serve immediately over rice.

Serve with fresh or canned fruit.



Carbohydrate(g)20;Protein(g)18

BHGRecipe

WEEK 2: SATURDAY

24

Sunday: Honey-Ginger Crusted Chicken Served with Green Beans

Monday: Beef Fajitas

Tuesday: Turkey Chili

Wednesday: Teriyaki Chicken

Thursday: Soy Burgers

Friday: Salmon & Asparagus Dish

Saturday: Pizza Chicken Served with Green Beans

Week three

25

Pantry Items

q Nonstick Cooking Spray

q Honey

q Ground Ginger

q Black Pepper

q GroundRedPepper

q Cornflakes

q DriedParsleyFlakes

q Ground Cumin

q Chili Powder

q 3GarlicCloves

q Canola Oil

q 4FatFreeWholeWheatTortillas

q Salsa

q Chopped Cilantro

q Oregano

q Ground Coriander

q 14.5CanCrushedTomatoes

q 8OunceCanLowSodiumTomatoSauce

q 15OunceCanBlackBeans)

q Teriyaki Marinade

q 1CanLowSodiumVegetableBroth

q 8OunceCanJuicePackPineappleSlices

q 4WholeWheatHamburgerBuns

q Olive Oil

q Sea Salt

q 1BoxBowtiePasta(6Cups)

q 26OuncesPastaSauce


q 2SmallBagsFrozenGreenBeans

q FreshLemons

q 4SmallBonelessChickenBreast

q OrangeJuice

q 3/4PoundBonelessBeefRound

q 1/4CupFreshLimeJuice

q 1YellowPepper

q 5RedPeppers

q 2RedOnions

q FatFreeSourCream

q 2LargeOnions

q 1GreenBellPepper

q FreshCelery

q 3/4Pound99%FatFreeGroundTurkey

q FreshChoppedCilanto

q 8ChickenThighs

q FreshGratedGinger

q 4ChoppedScallions

q 3SmallZucchini

q 4SlicesFatFreeSwissCheese

q FatFreeThousandIslandDressing

q 10OuncePackFrozenSoyBurgers

q 1PoundFreshAsparagusSpears

q 1PoundFreshOrFrozenSalmonFillets

q FreshParsley

q 1PoundBonelessChickenBreast

q 1CupShreddedPart-Skim

Mozzarella Cheese

26

Honey-Ginger Crusted ChickenMakes:4servings

Prep:10minutes

Bake:18minutes

Nonstick cooking spray

4smallskinless,bonelesschickenbreasthalves(12ouncestotal)

1tablespoonhoney

1tablespoonorangejuice

1/4teaspoongroundginger

1/4teaspoonblackpepper

Dash ground red pepper (optional)

3/4cupcornflakes,crushed(about1/3cup)

1/2teaspoondriedparsleyflakes

Steamedgreenbeansand/orlemonwedges

Directions:

Spray a shallow baking pan with nonstick spray. Place chicken breasts in baking pan. In a small

bowl combine honey, orange juice, ginger, black pepper, and red pepper (if desired.) Brush

honeymixtureoverchicken.Combinecornflakesandparsleyflakes.Sprinklecornflakemixture

over chicken to coat.

Bake,uncovered,ina350°ovenfor18to20minutesoruntilchickenistenderandnolonger

pink(170°).Ifdesired,servewithsteamedgreenbeansand/orlemonwedges.




AHA

WEEK 3: SUNDAY

27

Beef FajitasMakes:4servings

Prep/Chill:2hours

CookTime:about5minutes

This classic southwestern-style beef dish is a perfect low-fat supper, as long as you

use fat-free sour cream.

3/4poundbonelessbeefround,trimmedandcutintostrips

1/4cupfreshlimejuice

1tsp.groundcumin

1tbsp.chilipowder

1garlicclove,crushed

1tbsp.canolaoil

1yellowpepper,seededandcutintostrips

1redbellpepper,seededandcutintostrips

1redonion,thinlysliced

4fat-freewhole-wheattortillas,warmed

1/2cupsalsa

4tbsp.fat-freesourcream

Chopped cilantro to garnish

Directions:

Combine lime juice, cumin, chili powder and garlic in a glass dish. Add beef and toss to

coat.Coverwithwrapandmarinateintherefrigeratorfor2hours.Removebeefstripsand

discard marinade.

In a large nonstick skillet, heat tablespoon of oil. Add beef strips, bell peppers and red onion,

stirringandtossinguntilbeefiscooked-about5minutes.Dividefajitamixtureamongfour

tortillas.Garnishwithsalsa,fat-freesourcreamandcilantro,androlltortillasup.


Calories253;TotalFat(g)6.7;SaturatedFat(g)1.2;Cholesterol(mg)45;Sodium(mg)269;

Carbohydrate(g)25.8;Fiber(g)11.4;Protein(g)22.2

AHA

WEEK 3: MONDAY

28

Turkey ChiliThis low fat turkey chili is an ideal family supper, and one of my favorites. It’s hearty, healthy and

easytoprepare.Servewithadollopoffat-freeyogurtorsourcreamontop.

Makes:4servings

CookTime:30minutes

Directions:

HeatoilinalargeDutchoven.Addonion,celery,choppedpepperandgarlic.Cookfor5

minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with

awoodenspoon.Cookforabout5minutesoruntilnolongerpink.Stirinchilipowder,cumin,

corianderandoregano.Addintomatoesandtomatosauce,andsimmerfor10minutes,stirring

occasionally.Addbeans,mixwellandcookonlowheatforafurther5-10minutes.

Ladleintobowls.Addadollopoffat-freesourcreamoryogurtontop,plussomefreshchopped

cilantro if you have it.


Calories298;CaloriesfromFat51;TotalFat(g)5.7;SaturatedFat(g)0.6;Cholesterol(mg)35;

Sodium(mg)440;Carbohydrate(g)32.9;Fiber(g)10.2;Protein(g)28

AHA

WEEK 3: TUESDAY

1tbspoliveoil

1largeonion,finelychopped

1redbellpepper,seededandchopped

1/2stickofcelery,chopped

2garliccloves,minced

3/4pound99%fat-freegroundturkey

2tbsp.chilipowder

2tsp.groundcumin

1/2tsp.oregano

1/2tsp.groundcoriander

141/2-ouncecancrushedtomatoes

8-ouncecantomatosauce,nosaltadded

15-ouncecanblackbeans,rinsedanddrained

4tbsp.fat-freesourcreamoryogurt

4tbsp.freshchoppedcilantro(optional)

29

Teriayki ChickenThisAsian-styleone-potchickensupperisadifferenttakeonteriyakichicken.Serveinbowls

withpanjuicesandwhole-grainrice.

Makes:4servings

PrepTime:15minutes

CookTime:45minutes

8chickenthighs

1/2cupteriyakimarinade

2tsp.offreshgratedginger

1tbsp.clearhoney

4choppedscallions

2mediumredpeppers,quarteredandseeded

3smallzucchini,cutintoquarterslengthwise

Directions:

Preheattheovento400degrees.Placechickenthighsinaroastingtininasinglelayer.

Combineteriyakimarinadewithginger,honeyandscallions.Pouroverchicken;turnthe

piecestocoatthemevenly.Bakechickenfor25minutes,turningoncehalfwaythrough.Add

vegetables,coatingtheminthemarinade.Bakeforafurther15-20minutesuntilchickenand

vegetables are tender.


Calories296;CaloriesfromFat62;TotalFat(g)6.9;SaturatedFat(g)1.7;Cholesterol(mg)141;

Sodium(mg)878;Carbohydrate(g)21.5;Fiber(g)2.3;Protein(g)36.9

AHA

WEEK 3: WEDNESDAY

30

Soy Burgers Makes:4burgers

Prep:15minutes

Grill:8minutes

10-ouncepackagefrozensoyburgers

3tablespoonscannedvegetablebroth

8-ouncecanpineappleslices(juicepack)

1/2ofamediumredonion,sliced

4wholewheathamburgerbuns,split

4slicesfat-freeprocessorreduced-fatSwisscheese(4ounces)

4tablespoonsbottledfat-freethousandislandsaladdressing

4leavesleaflettuce

Directions:

Foracharcoalgrill,grillburgersontherackofanuncoveredgrilldirectlyovermediumcoals

for8minutes,turningoncehalfwaythroughgrillingandbrushingwithvegetablebrothseveral

times.Addpineappleandonionslicestogrillforthelast3minutesofgrillingtime,turningonce

halfwaythroughgrilling.Addbun,splitsidedown,togrillforthelast1minuteofgrillingtime.

(Foragasgrill,preheatgrill.Reduceheattomedium.Placepattiesongrillrackoverheat.Cover

and grill as above.) Serve burgers on grilled buns, topped with pineapple, onion, cheese, salad

dressing, and lettuce.


Calories339;TotalFat(g)5;SaturatedFat(g)0.6;Cholesterol(mg)0;Fiber(g)8;Protein(g)21

AHA

WEEK 3: THURSDAY

31

Salmon & Asparagus DishMakes:4servings

Prep:10minutes

Bake:12minutes

1poundfreshasparagusspears,cutinto2-inchpieces

1-1/2teaspoonsextravirginoliveoil

Coarse sea salt and freshly ground pepper to taste

1poundfreshorfrozensalmonfilletswithskin

1teaspoonfinelyshreddedlemonpeel

1teaspoonsnippedfreshparsley

Directions:

Placetwo(1largeand1medium)cast-ironskilletsoroven-safeheavyskilletsinacoldoven;

heatovento450degreesF.Inamediumbowl,combineasparagusand1/2teaspoonoliveoil;

sprinklewithsaltandpepper.Brushtheremaining1teaspoonofoliveoilonbothsidesoffish;

sprinkle lightly with salt and pepper.

Carefully remove hot skillets from oven. Place fish, skin side down, in the large skillet. Place

asparagusinmediumskillet.Returnskilletstooven.Bakefor12minutes,oruntilfishflakeseasily

whentestedwithaforkandasparagusiscrisp-tender.

To serve, sprinkle fish with lemon peel and parsley.


Calories235;TotalFat(g)14;SaturatedFat(g)3;MonounsaturatedFat(g)6;Polyunsaturated

Fat(g)5;Cholesterol(mg)67;Sodium(mg)168;Carbohydrate(g)2;Fiber(g)1;Protein(g)24

AHA

WEEK 3: FRIDAY

32

Pizza ChickenServingSize:1cupChickenandsauceplus1cupcookedpasta

Vegetable Cooking Spray

1poundsboneless,skinlesschickenbreast,trimmedofallfatandslicedintostrips

1medium-sizeyellowonions,finelychopped

1greenbellpepper,coredandthinlysliced

1redbellpepper,coredandchopped

1cupsshreddedpart-skimmozzarellacheese(16ounces)

6 cups cooked favorite family pasta

26ouncesofyourfavoritepastasauce

Directions:

Spray a large nonstick skillet, Dutch oven, or electric skillet with the cooking spray. Heat to

mediumhigh.Addthechickenandonion;brown3to5minutes.

Reduceheattomediumlow,topthechickenwiththepeppers,thenthepastasauce.Cover

tightlyandsimmer20minutes.

Removethelidandaddthecheese.Replacethelid,removefromheatandallowthecheeseto

meltabout5minutes.Serveoverpasta.

Serve with green beans.


Calories390;TotalFat(g)7;SaturatedFat(g)2.5;Cholesterol(mg)55;Sodium(mg)880;


Recipefrom:AmericanDieteticAssociation

WEEK 3: SATURDAY

34

Sunday: Fajita Ranch Chicken Wrap Served with Ambrosia (see recipe in back)

Monday: Grilled Steak and Peppers Served with Tossed Salad

Tuesday: Bacon, Lettuce, Tomato Salsa Sandwich

Wednesday: Sweet and Sour Chicken

Thursday: Beef Ziti Served with Tossed Salad

Friday: Taco Lovers Pasta Salad

Saturday: Chicken Salad Sandwiches Served with Fresh Grapes

Week four

35

Pantry Items

q Chili Powder

q Garlic Powder

q Nonstick Cooking Sprayer

q 10InchWholeWheatTortillas

q FreshSalsa

q 1BottleHoisinSauce

q DryRedWine

q Olive Oil

q Salt

q Black Pepper

q LimeJuice

q 4(10InchFlourTortillas)

q LowSaltChickenBroth

q RedWineVinegar

q LowSaltSoySauce

q Sugar

q Cornstarch

q 3CloveGarlic

q Cooking Oil

q 8Oz.CanPineappleChunks

q BrownRice

q 2(10.75OunceCanLow

Salt Tomato Soup)

q 8OuncesDriedCutZitiPasta

q Onion Powder

q 15Oz.CanTomatoSauce

q 14.5Oz.CanDicedTomatoes

q Ground Cumin

q 10OuncesWholeWheatDriedPasta

q WholeWheatBread


q 12OuncesBonelessChickenBreast

q 2GreenSweetPeppers

q RanchSaladDressing

q 1/3CupLowFatShreddedCheese

q 4MediumRedPeppers

q 44OunceBeefTenderloinSteaks

q 2BagsTossedSalad

q LowFatDressings

q 3LargeRipeTomatoes

q 1RedOnion

q FreshCilantro

q FreshJalapenoChilePepper

q 8SlicesTurkeyBacon

q LightMayonnaiseOrSaladDressing

q 2CupsFreshBabySpinach

q 2MediumCarrots,ThinlySliced

q 1CupFreshPeaPods

q 12OuncesBonelessChickenBreast

q 2PoundLeanGroundBeef

q 2CupsShreddedCarrots

q FreshBasilOrDriedBasil

q ShreddedPart-SkimMozzarellaCheese

q Shredded Parmesan Cheese

q 1LargeOnion

q MontereyJackOrCheddarCheese

q 1CupChoppedCookedChickenBreast

q Chopped Apple Or Chopped Celery

q 1Egg

q PlainLowFatYogurt

q LettuceLeaves

q Grapes

36

Fajita Ranch Chicken WrapMakes:4servings

StarttoFinish:20minutes

12ouncesskinless,bonelesschickenbreaststripsforstir-frying

1/2teaspoonchilipowder


Nonstick cooking spray

1smallred,yellow,orgreensweetpepper,seededandcutintothinstrips

2tablespoonsbottledreduced-calorieranchsaladdressing

210-inchwholewheat,tomato,jalapeño,orplainflourtortillas,warmed*

1/2cupEasyFreshSalsa*

1/3cupreduced-fatshreddedcheddarcheese

Directions:

Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with

nonstickspray;heatovermedium-highheat.Cookchickenandsweetpepperstripsinhotskillet

overmediumheatfor4to6minutesoruntilchickenisnolongerpinkandpepperstripsare

tender. Drain if necessary. Toss with salad dressing.

Dividechickenandpeppermixturebetweenwarmedtortillas.TopwithEasyFreshSalsaand

cheese.Rollup;cutinhalf.

Towarmtortillas:Wraptortillastightlyinfoil.Heatina350°Fovenabout10minutesoruntil

heated through.

*EasyFreshSalsa:Inamediumbowlcombine2seededandchoppedtomatoes,1/4cupfinely

choppedredonion,1/4cupchoppedyelloworgreensweetpepper,2to3teaspoonssnipped

freshcilantro,1/2teaspoonmincedgarlic,1/8teaspoonsalt,adashofblackpepper,and,if

desired,afewdropsbottledhotpeppersauce.Serveimmediatelyorcoverandchillforupto3

days.Stirbeforeserving.Makes12/3cups.

Serve with Ambrosia.


Calories224;TotalFat(g)7;SaturatedFat(g)2;Cholesterol(mg)59;

Sodium(mg)316;Carbohydrate(g)15;Fiber(g)1;Protein(g)25

AHA

WEEK 4: SUNDAY

37

Grilled Steak and Peppers Makes:4servings

Prep:20minutes

Grill:12minutes

3mediumyellowand/orredsweetpeppers,cutinto1-inch-thickwedges

1mediumredonion,cutinto1-inch-widewedges

3tablespoonsbottledhoisinsauce

2tablespoonsdryredwine

1tablespoonoliveoil

44-ouncebeeftenderloinsteaks,cut1inchthick

1/4teaspoonsalt

1/4teaspooncoarselygroundblackpepper

Directions:

In a medium bowl, toss together sweet peppers, red onion, hoisin sauce, red wine, and olive oil.

Threadvegetablesontofour10-inch-longskewers;*setaside.

Trimfatfromsteaks.Sprinklebothsidesofeachsteakwithsaltandpepper;rubinwithyour

fingers.Foracharcoalgrill,placesteaksandskewersontherackofanuncoveredgrilldirectly

overmediumcoals.Grillsteakuntildesireddoneness.Allow10to12minutesformedium-rare

doneness(145°F)or12to15minutesformediumdoneness(160°F).Grillskewersabout12

minutesoruntilvegetablesarecrisp-tenderandlightlycharred,turningoncehalfwaythrough

grilling.(Foragasgrill,preheatgrill.Reduceheattomedium.Placesteaksandskewersongrill

rack over heat. Cover and grill as above.)

*TestKitchenTip:Ifusingwoodenskewers,soaktheminwaterforatleast30minutesbefore

using.Insteadofusingskewers,youcanplacethevegetablesinagrillwok;placethegrillwok

onthegrillrackandgrillfor12minutes,stirringoncehalfwaythroughgrillingtime.

Serve with a tossed salad.


Calories284;TotalFat(g)11,SaturatedFat(g)3;Cholesterol(mg)76;Sodium(mg)407;


AHARecipe

WEEK 4: MONDAY

38

Bacon, Lettuce, Tomato Salsa Sandwich Makes:4servings


2largeripetomatoes,seededandcoarselychopped(about13/4cups)

1/4cupfinelychoppedredonion

1/4cupchoppedfreshcilantro

1tablespoonfinelychoppedfreshjalapenochilepepper*

1tablespoonlimejuice

1/8teaspoonkoshersalt

8slicesturkeybaconorreduced-sodiumturkeybacon

1/4cuplightmayonnaiseorsaladdressing

410-inchvegetable-flavorflourtortillasorflourtortillas

2cupsfreshbabyspinach

Directions:

Fortomatosalsa:Inamediumbowl,combinetomatoes,redonion,cilantro,andchilepepper.

Stir in lime juice and kosher salt. Set aside. Cook bacon according to package directions. Drain

wellonpapertowels;cutbaconintolargepieces.

Toassemblesandwiches,spreadmayonnaiseovertortillas;topwithspinach.Usingaslotted

spoon,spoontomatosalsaoverspinach.Topwithbacon.Rolluptortillastoenclosefilling.Cut

each tortilla in half.




AHARecipe

WEEK 4: TUESDAY

39

Sweet and Sour Chicken Makes: 6 servings


3/4cupreduced-sodiumchickenbroth

3tablespoonsredwinevinegar

2tablespoonsreduced-sodiumsoysauce

4teaspoonssugar

1tablespooncornstarch

1clovegarlic,minced

2mediumcarrots,thinlysliced

1mediumredsweetpepper,cutintobite-sizestrips(1cup)

4teaspoonscookingoil

1cupfreshpeapods,tipsandstemsremoved

12ouncesskinless,bonelesschickenbreasthalves,cutinto1-inchpieces

8-ouncecanpineapplechunks(juice-pack),drained

3cupshotcookedbrownrice

Directions:

Forsauce,inasmallbowlstirtogetherchickenbroth,vinegar,soysauce,sugar,cornstarch,and

garlic;setaside.

Inalargenonstickskilletcookandstircarrotsandsweetpepperin3teaspoonsofthehotoil

overmedium-highheatfor3minutes.Addpeapods.Cookandstirabout1minutemoreoruntil

vegetablesarecrisp-tender.Removefromskillet;setaside.

Addremaining1teaspoonoiltoskillet.Addchickentoskillet.Cookandstirfor3to4minutes

oruntilchickenisnolongerpink.Pushchickenfromcenterofskillet.Stirsauce;addtocenterof

skillet.Cookandstiruntilthickenedandbubbly.Addvegetablemixtureandpineapplechunks;

heat through. Serve with hot cooked brown rice.


Calories265;TotalFat(g)5;SaturatedFat(g)1;MonounsaturatedFat(g)1;PolyunsaturatedFat

(g)2;Cholesterol(mg)33;Sodium(mg)315;Carbohydrate(g)37;

TotalSugar(g)11;Fiber(g)3;Protein(g)17

AHARecipe

WEEK 4: WEDNESDAY

40

Beef Ziti Makes: 6 servings

Prep:20minutes

Cook:25minutes

1pound95%leangroundbeef

2cupsshreddedcarrot

2103/4-ouncecansreduced-fatandreduced-sodiumcondensedtomatosoup

21/2cupswater

8ouncesdriedcutzitipasta(about21/2cups)

2tablespoonssnippedfreshbasilor2teaspoonsdriedbasil,crushed

1teaspoononionpowder

1teaspoongarlicpowder

1cupshreddedpart-skimmozzarellacheese(4ounces)

1/4cupshreddedParmesancheese(1ounce)

Directions:

Ina4-quartDutchoven,cookgroundbeefandshreddedcarrotovermediumheatuntilmeat

is brown. Drain off fat. Stir tomato soup, the water, uncooked ziti, dried basil (if using), onion

powder,andgarlicpowderintomeatmixtureinDutchoven.

Bringmixturetoboiling;reduceheat.Coverandcookabout25minutesoruntilzitiistender,

stirring occasionally. Stir in fresh basil (if using) and mozzarella cheese. Sprinkle individual

servings with Parmesan cheese.

Serve with a tossed salad.




AHARecipe

WEEK 4: THURSDAY

41

Taco Lovers Pasta SaladMakes: 6 servings


8ouncesleangroundbeef

1largeonion,chopped

1mediumgreen,red,oryellowsweetpepper,seededandchopped

2clovesgarlic,minced

15-ouncecantomatosauce

141/2-ouncecandicedtomatoes,undrained

11/2teaspoonschilipowder

1/4teaspoongroundcumin

Salt and black pepper

10ounceswholewheatorregulardriedpasta

2tablespoonssnippedfreshcilantro

1/2cupshreddedMontereyJackorcheddarcheese

Directions:

In a large saucepan cook beef, onion, sweet pepper, and garlic over medium heat until beef is

browned. Drain off fat. Stir in tomato sauce, undrained tomatoes, chili powder, and cumin. Bring

toboiling;reduceheat.Simmer,uncovered,for10to15minutesoruntildesiredconsistency,

stirring occasionally. Season to taste with salt and black pepper.

Meanwhile,cookpastaaccordingtopackagedirections;drain.Justbeforeserving,stircilantro

into sauce. Serve over hot cooked pasta. Sprinkle with cheese.


Calories317;TotalFat(g)7;SaturatedFat(g)3;MonounsaturatedFat(g)2;

PolyunsaturatedFat(g)0;Cholesterol(mg)30;Sodium(mg)589;Carbohydrate(g)47;

TotalSugar(g)7;Fiber(g)4;Protein(g)16;Calcium(DV%)11;Iron(DV%)22

AHARecipe

WEEK 4: FRIDAY

42

Chicken Salad SandwichesMakes:4servings


1cupchoppedcookedchickenbreast

1/3cupchoppedcoredapple,choppedseededcucumber,orfinelychoppedcelery

1hard-cookedegg,peeledandchopped

2tablespoonsplainlow-fatyogurt

2tablespoonslightmayonnaiseorsaladdressing

Salt and black pepper

8sliceswholewheatbread

4lettuceleaves

Directions:

Inamediumbowlstirtogetherchicken,apple,andegg.Addyogurtandmayonnaise;stirto

combine.Seasontotastewithsaltandpepper.Serveimmediatelyorcoverandchillupto4

hours.

Spreadchickenmixtureonhalfofthebreadslices.Topwithlettuceleavesandremainingbread

slices. Cut away crusts if desired. Cut each sandwich into four triangles or squares.

Serve with fresh grapes.


Calories237;TotalFat(g)7;SaturatedFat(g)2;MonounsaturatedFat(g)2;Polyunsaturated

Fat(g)1;Cholesterol(mg)86;Sodium(mg)416;Carbohydrate(g)24;

TotalSugar(g)5;Fiber(g)4;Protein(g)19

AHARecipe

WEEK 4: SATURDAY

43

Ambrosia Fruit SaladYields:2cups(4servings)

11/4cupsorangesegments

1smallbananaspeeledandsliced

1/4cuporangejuice

2tablespoonsshreddedcoconut(sweetenedorunsweetenedasavailable)

Directions:

Combine the fruits and juice. Sprinkle with coconut at serving time.


Basedon1/2cupserving;Calories72;Calories;Fat(g)1;Cholesterol(mg)0;

Fiber(g)2;Protein:1g;SaturatedFat:1g;Sodium:7mg;Carbohydrate16g

Exchange:1Fruit

Recipe:FromtheNewFamilyCookbookforPeoplewithDiabetes,2007

44

Tips for a Healthy Heart Eating well and being physically active are important for a healthy heart. Try these tips from the

American Dietetic Association — your heart will thank you.

1. Lightenup.Losingevenafewextrapoundshelpsunburdenyourheart.

2. Befat-savvy.Trimsaturatedfatandcholesterolbychoosingleanmeats,skinlesspoultry

andlow-fatorfat-freemilkproducts.Lookforfoodswithlittleornotransfat.

3. Slashsodium.Lookforreduced-saltandno-added-saltversionsofcannedsoups,

vegetables and prepared foods. Add less salt to foods.

4. Loaduponproduce.Enjoycolorfulfruitsandvegetables—theirfiber,vitaminsand

minerals are great for your heart and blood pressure.

5. Goforwholegrains.Eatatleastthreeouncesdailyofwhole-grainfoodssuchaswhole-

graincereals,whole-wheatbreadandpasta,andbrownrice.

6. Gethookedonfish.Eatomega-3-richfishsuchassalmon,troutandherringatleast

twice a week.

7. Goalittleonnuts.Choosemodestportionsoffoodswithunsaturatedfatssuchas

vegetable oils, nuts and seeds.

8. Focusonfiber.Thefiberinoatmeal,barley,fruits,vegetables—andyes,beans—isgood

for your heart.

9. Belabelconscious.TheNutritionFactslabelcanhelpyoumanagethecalories,fiber,fat,

cholesterol, sodium and other nutrients in the foods you eat.

10.Movetothebeat.Getatleast30minutesofmoderatephysicalactivityeachday.Time

strapped?Do10-minutesatatime.Trybriskwalking,jogging,dancing,biking,

gardening—even vacuuming with vigor!

Need help eating right and staying active? A registered dietitian can create a custom plan for

you. The American Dietetic Association is the world’s largest organization of food and nutrition

professionals.

real healthy for real people -...

Documents