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.