U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

NationaI institutes of Health

National Heart, Lung, and Blood Institute
The recipes in this collection grew out of

research and education projects 

supported by the National 

Heart, Lung, and Blood Institute. 

The studies and projects dealt with ways 

to help Americans keep their hearts strong 

by reducing their intake of calories, 

fat, especially saturated fat, cholesterol, 

and sodium. They include the 

Dietary Approaches to Stop Hypertension 

—or “DASH”—clinical study 

and the popular Stay Young at Heart 

nutrition education program. 

Now, you can use the results of these efforts 

to improve your heart health.
TABLE OF CONTENTS

Terrific News!..............................................................................................1

Eating for Heart Health—

How Nutrition Affects Three Key Risk Factors ....................................3

Reduce Your Heart Disease Risk...........................................................5

Planning a Nutritious Day .........................................................................6

Don’t Ignore Portion Size...........................................................................8

Let the Nutrition Facts Label Guide You to Healthy Choices...................9

Learn the Label Language ..................................................................10

A Pyramid of Healthy Foods ....................................................................11

Keeping the “Heart” in Old Family Favorites..........................................14

Fast Facts on Fiber, Fat, and Salt ..............................................................18

Fiber—Why Does It Matter, and What Good Is It Anyway? ............18

Fat—Isn’t It Always Bad for You?.......................................................19

Figuring Your Fat .........................................................................20

Are Some Cuts of Meat Less Fatty Than Others? ..............................22

What’s the Best Way To Cook To Reduce Fat? ..................................22

Salt—How Can I Reduce the Amount of Salt I Eat?..........................23

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RECIPES

ABBREVIATIONS ....................................................................................26

APPETIZERS AND SOUPS

Bean and Macaroni Soup .........................................................................28

Cannery Row Soup...................................................................................29

Corn Chowder..........................................................................................30

Curtido (Cabbage) Salvadoreño ...............................................................31

Gazpacho ..................................................................................................32

Homemade Turkey Soup ..........................................................................33

Meatball Soup...........................................................................................34

Mexican Pozole.........................................................................................35

Minestrone Soup ......................................................................................36

Pupusas Revueltas.....................................................................................37

Rockport Fish Chowder............................................................................38

MAIN DISHES

BEEF

Bavarian Beef ............................................................................................40

Beef and Bean Chili..................................................................................41

Beef Stroganoff .........................................................................................42

Black Skillet Beef With Greens and Red Potatoes....................................43

Quick Beef Casserole ................................................................................44

Scrumptious Meat Loaf ............................................................................45

Stir-Fried Beef and Potatoes......................................................................46

Stir-Fried Beef and Chinese Vegetables ....................................................47

P ORK , L AMB, AND VEAL

Baked Pork Chops ....................................................................................48

Shish Kabob..............................................................................................49

Spicy Veal Roast........................................................................................50

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C HICKEN

Barbecued Chicken...................................................................................51

Barbecued Chicken—Spicy Southern Style..............................................52

Chicken Gumbo .......................................................................................53

Chicken and Rice......................................................................................54

Chicken and Spanish Rice........................................................................55

Chicken Marsala.......................................................................................56

Chicken Orientale ....................................................................................57

Chicken Ratatouille..................................................................................58

Chicken Salad ...........................................................................................59

Chicken Stew............................................................................................60

Crispy Oven-Fried Chicken......................................................................61

Finger-Licking Curried Chicken...............................................................62

Grilled Chicken With Green Chile Sauce................................................63

Jamaican Jerk Chicken .............................................................................64

20-Minute Chicken Creole.......................................................................65

Very Lemony Chicken..............................................................................66

Yosemite Chicken Stew and Dumplings..................................................67

TURKEY

Autumn Turkey-Stuffed Cabbage .............................................................69

Spaghetti With Turkey Meat Sauce ..........................................................71

Turkey Meat Loaf......................................................................................72

FISH

Baked Salmon Dijon.................................................................................73

Baked Trout...............................................................................................74

Catfish Stew and Rice...............................................................................75

Fish Veronique..........................................................................................76

Mediterranean Baked Fish........................................................................77

Mouth-Watering Oven-Fried Fish ............................................................78

Scallop Kabobs..........................................................................................79

Spicy Baked Fish .......................................................................................80

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Spinach-Stuffed Sole.................................................................................81

Tuna Salad ................................................................................................82

PASTA

Chillin’ Out Pasta Salad ...........................................................................83

Classic Macaroni and Cheese...................................................................84

Red Hot Fusilli ..........................................................................................85

Sweet and Sour Seashells..........................................................................86

VEGETARIAN

Black Beans With Rice..............................................................................87

Carribean Pink Beans ...............................................................................88

New Orleans Red Beans............................................................................89

Summer Vegetable Spaghetti....................................................................90

Vegetarian Spaghetti Sauce.......................................................................91

Zucchini Lasagna......................................................................................92

SIDE DISHES

VEGETABLES

Fresh Cabbage and Tomato Salad ............................................................94

Green Beans Sauté ....................................................................................95

Italian Vegetable Bake ..............................................................................96

Limas and Spinach ...................................................................................97

Smothered Greens ....................................................................................98

Vegetable Stew..........................................................................................99

Vegetables With a Touch of Lemon.......................................................100

P OTATOES

Candied Yams.........................................................................................101

Delicious Oven French Fries...................................................................102

Garden Potato Salad...............................................................................103

Garlic Mashed Potatoes..........................................................................104

New Potato Salad....................................................................................105

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Savory Potato Salad ................................................................................106

Sweet Potato Custard..............................................................................107

Wonderful Stuffed Potatoes....................................................................108

RICE

Oriental Rice...........................................................................................109

Parmesan Rice and Pasta Pilaf................................................................110

Sunshine Rice .........................................................................................111

BREADS

Apricot-Orange Bread.............................................................................114

Banana-Nut Bread...................................................................................115

Carrot-Raisin Bread.................................................................................116

Good-for-You Cornbread........................................................................117

Homestyle Biscuits .................................................................................118

DESSERTS

CAKES

Apple Coffee Cake ..................................................................................120

Frosted Cake ...........................................................................................121

FRUITS

Rainbow Fruit Salad................................................................................123

Tropical Fruit Compote ..........................................................................124

PUDDINGS , PIES , AND MORE

Banana Mousse.......................................................................................125

Crunchy Pumpkin Pie ............................................................................126

Mock-Southern Sweet Potato Pie ...........................................................128

Old-Fashioned Bread Pudding With Apple-Raisin Sauce.......................130

1-2-3 Peach Cobbler ...............................................................................132

Rice Pudding...........................................................................................134

Winter Crisp ...........................................................................................135

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TOPPINGS and SALAD DRESSINGS

Chili and Spice Seasoning......................................................................138

Fresh Salsa...............................................................................................139

Hot ‘N Spicy Seasoning ..........................................................................140

Vinaigrette Salad Dressing......................................................................141

Yogurt Salad Dressing.............................................................................142

BEVERAGES

Mango Shake ..........................................................................................144

Summer Breezes Smoothie .....................................................................145

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HERE’S SOMETERRIFIC NEWS!

What’s good for your heart is great for your taste buds.

As the recipes in this special collection will show, 

you don’t have to lose flavor to gain health.

Cooking up heart health requires no secret ingredients. 

It simply means making dishes that are lower in saturated fat, 

cholesterol, and total fat, and reduced in sodium. And, as an extra

plus, these dishes have fewer calories than those higher in fat. It

means enjoying “Crispy Oven-Fried Chicken,” “Red Hot Fusilli,”

“Stir-Fried Beef and Potatoes,” “Apricot-Orange Bread,” “Crunchy

Pumpkin Pie,” and a “Summer Breezes Smoothie.”

The recipe collection was developed by the National Heart,

Lung, and Blood Institute (NHLBI) to help Americans keep their

heartbeat strong. It includes dishes from a variety of ethnic

cuisines to suit virtually every taste.

The dishes will even tempt children. That’s important because

good eating habits need to start early. So, cook up some “Delicious

Oven French Fries” and teach your kids how good good health can

taste. Chances are, they’ll want another lesson.

Besides recipes, the collection also offers information on special topics, such as how diet affects key factors involved in heart

health, how to use the Nutrition Facts Label, how to make healthier meals out of those old family favorites, why fiber matters, and

how to reduce salt and sodium in dishes. Check the table of contents for a listing of these topics.

You’ll also find a list of certain nutrients for each recipe. This

list tells you how much the dish has of nutrients important to

health so you can keep track of your daily intakes. Page 6 offers

tips on how to use this information as part of your overall eating

plan. One such healthy eating plan, which comes from the

Dietary Guidelines for Americans, is outlined beginning on page 11.

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If this collection sharpens your appetite to learn more about

healthy eating or other heart-related topics, try another course.

Here’s how:

● Write to the NHLBI Health Information Center

P.O. Box 30105

Bethesda, MD 20824-0105

Phone:(301) 592-8573

TTY: (240) 629-3255

Fax: (301) 592-8563

● Visit the NHLBI online at: www.nhlbi.nih.gov

Or, try these special NHLBI Web pages:

● For information about how to lose extra pounds or maintain a healthy weight: www.nhlbi.nih.gov/health/

public/heart/obesity/lose_wt

● To learn about high blood pressure:

www.nhlbi.nih.gov/hbp

● To learn about high blood cholesterol:

www.nhlbi.nih.gov/chd

● To learn about heart health for women:

www.nhlbi.nih.gov/health/hearttruth

Make a start today—and keep your heart as healthy as your

appetite.

2
Eating for Heart Health—How Nutrition

Affects Three Key Risk Factors

What you eat can help keep your heart beating strong—or lead

to overweight, high blood pressure, and high blood cholesterol,

three key factors that increase the risk of developing heart disease.

(See the Box on page 5 for more on risk factors and heart disease.)

Here’s a brief look at why these three risk factors 

are so important:

1. Overweight and Obesity

Overweight and obesity pose major health risks. First, they

increase the risk of heart disease. Second, they make you more

likely to develop other factors that also increase that risk. For

instance, overweight and obesity increase your chance of developing high blood pressure and high blood cholesterol (see following

sections), and diabetes—all major risk factors for heart disease.

So it’s important to stay at a healthy weight. There’s no 

gimmick to achieving this goal. The amount of calories you take

in through your diet should not exceed the amount you expend

through body metabolism and physical activities. If you eat more

calories than you use up, you’ll gain weight. But, even a small

decrease in calories eaten can help keep you from gaining weight. 

If you are overweight, losing just 10 percent of your current

weight helps to lower your risk of heart disease. If you can’t lose

extra weight just yet, then try not to gain more.

Here are a few tips to help you keep your weight in check:

● Watch out for portion size. It’s not just what you eat, but

how much (see page 8).

● Choose fewer high-fat foods. These often have more calories than the same amount of other foods.

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● But be careful of “lowfat” foods. They aren’t always low in

calories. Sometimes, extra sugars are added to lowfat items,

such as desserts. They can be just as high in calories as 

regular versions.

● Be physically active—if you are, you’ve got a good chance

of keeping your calorie equation in balance.

2. High Blood Pressure

Also called hypertension, this condition puts you at risk for

heart disease and stroke. Diet plays a big role in your chance of

developing high blood pressure. Following an eating plan low in

saturated fat and cholesterol, and moderate in total fat is important

for heart health generally and may help prevent or control high

blood pressure. A key ingredient of this plan should be reducing

your intake of salt (sodium chloride) and other forms of sodium.

Only small amounts of salt occur naturally in foods. Instead,

most of the salt Americans consume is added during food processing, in preparation at home, or in a restaurant. By cutting back on

salt, you’ll probably lessen your taste for it over time.

Try to consume no more than 6 grams (about 1 teaspoon) of

table salt a day. That equals 2.4 grams (2,400 milligrams) of sodium

a day. Studies such as the Dietary Approaches to Stop Hypertension

trial, or DASH, show that persons with or at an increased risk of

developing high blood pressure can help control or prevent the condition by further reducing table salt—to 4 grams (or 2/3 teaspoon) a

day. That equals 1.5 grams (1,500 milligrams) of sodium a day.

Both totals include ALL salt and sodium consumed—that used in

cooking and at the table, as well as in prepared foods.

3. High Blood Cholesterol

Fat and cholesterol in the diet can raise the level of cholesterol

in the blood—and that can lead to atherosclerosis, a type of “hardening of the arteries.” In atherosclerosis, cholesterol, fat, and other

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substances build up in artery walls. As the process continues, arteries, including those to the heart, may narrow, reducing blood flow. 

Saturated fat raises blood cholesterol more than anything else in

the diet. See page 19 for more about fat.

Help reduce your fat intake by looking for lowfat or fat free

dairy products and other fat free items—but, again, keep an eye on

the products’ calorie content so you don’t gain weight.

Some foods can actually help to lower blood cholesterol. This

includes foods with soluble (also called viscous) fiber. Soluble fiber

is found in cereal grains, fruits, vegetables, and legumes (which

include beans, peas, and lentils). See page 18 for more on fiber.

Other food products also help lower blood cholesterol: These

products contain plant stanols or plant sterols. These include 

cholesterol-lowering margarines. Plant stanols and sterols are

noted on product food labels.

Reduce Your Heart Disease Risk

If you’ve got a heart, heart disease could be your problem. Heart 

disease affects women just as much as it does men. But everyone can

take steps to reduce their chance of developing the disease.

How? By preventing or controlling behaviors and conditions known to

increase its risk. They’re called “risk factors,” and there are two

types—those you can change and those you can’t. Luckily, most of

them can be changed. These are smoking, high blood pressure, high

blood cholesterol, overweight/obesity, physical inactivity, and diabetes.

Those you can’t alter are your age (45 or older for men; 55 or older

for women) and having a family history of early heart disease (a father

or brother diagnosed before age 55, or a mother or sister diagnosed

before age 65).

Start now to improve your heart-health profile. For instance, following a heart healthy eating plan helps prevent or control high blood

5
pressure, high blood cholesterol, overweight, and diabetes. Here are

some other steps you can take to help protect your heart health:

• Stop smoking. If you can’t quit the first time, keep trying.

• Lower high blood pressure. Have your blood pressure checked

regularly (once every 2 years if it is normal, more often if it is not).

Also, maintain a healthy weight and limit your intake of alcoholic

beverages—to one drink a day for women and two for men.

• Reduce high blood cholesterol. Maintain a healthy weight and

get your cholesterol level checked once every 5 years (more often,

if needed). The test measures the level of cholesterol circulating in

the bloodstream.

• Aim for a healthy weight. To lose weight and keep it off, adopt

a lifestyle that combines sensible eating with regular physical 

activity.

• Be physically active. Do at least 30 minutes of a moderate-intensity physical activity, such as brisk walking, on most and preferably

all days of the week.

• Prevent or manage diabetes. The steps that lower your risk of

heart disease also reduce your chance of developing diabetes. 

If you already have diabetes, be sure to manage it.

Planning a Nutritious Day

Eating well means enjoying a variety of food—and so does 

eating to stay well. Variety matters because no food has all the

nutrients and other substances needed by your heart—and the rest

of your body. So be sure to follow a well-balanced eating plan.

The nutrient list that accompanies the recipes in this collection

can help you keep your diet in balance. The list gives nutrients

vital for good heart health. Use the list to aim for the recommended daily total intakes of those nutrients.

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The recommended daily intakes for healthy adults are given

below. Your needs may differ from these if you are overweight or

have heart disease, high blood pressure, high cholesterol, diabetes,

or another condition. If you do, check with your doctor or a dietitian to find out what intakes are best for you.

Daily calorie and nutrient intakes:

● Calories ..............Consume enough to stay at a healthy weight 

A calorie is a unit of energy, not a nutrient. The amount that’s

best for you depends largely on your height and weight. You’ll

also need to consider whether or not you have to lose pounds.

Other factors that affect your calorie needs include how physically active you are and your age. Physical activity helps burn

calories, while middle-aged and older adults tend to need fewer

calories than younger persons.

Typical daily intakes are:

1,600 calories—For young children (ages 2-6), women, and 

some older adults

2,200 calories—For older children, teenage girls, active 

women, and most men

2,800 calories—For teenage boys and active men

● Total fat .............No more than 30 percent of daily calories

● Saturated fat ......Less than 10 percent of daily calories

● Cholesterol.........Less than 300 milligrams per day

● Fiber ....................25–30 grams per day

● Protein ...............10–35 percent of daily calories

● Carbohydrates ....45–65 percent of daily calories

● Sodium ...............No more than 2,400 milligrams per day

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To calculate percent of daily calories, it’s important to know

that protein and carbohydrate have 4 calories per gram, while fat

has 9 calories per gram. So, for example, if you eat 2,000 calories

a day, your daily total intakes should be: no more than 67 grams

of total fat, 22 grams or less of saturated fat, and 225–325 grams of 

carbohydrates. For the other nutrients, have no more than the

maximums listed above. The Box on page 20 gives some daily

totals for saturated fat and total fat.

However, try to remember that the goal is to build a nutritious

pattern from nutritious meals. Not every dish needs to be low in

fat or calories. Keep your sights set on an overall healthy pattern.

Don’t Ignore Portion Size

When it comes to heart health, size matters. It’s very easy to “eat

with your eyes” and misjudge what equals a portion. That makes 

it just as easy to pile on unwanted pounds. So be sure you eat a 

sensible portion size. The recipes in this collection are designed to

give you a satisfying portion.

Takeadvantage of two other good sources of information about 

portion size:

● Nutrition and Your Health: Dietary Guidelines for Americans—See 

“A Pyramid of Healthy Foods,” which begins on page 11. The 

section gives the portion sizes used in this healthy eating plan.

● Nutrition Facts Label—The section that begins on page 9 tells 

how to read these labels, which give calorie and nutrient contents

per serving. Products often are sold as single portions but actually

contain more than one serving. For instance, a small bag of 

pretzels may be sold as one portion but contain two servings. Be

especially careful of portion size when choosing high-calorie items.

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Let the Nutrition Facts Label Guide You 

to Healthy Choices

Shopping for the right food item can be dizzying. Shelves are

packed with different brands, some with special health claims.

There’s a surefire way to pick out the best item: Read its

Nutrition Facts Label. This label gives you x-ray eyes. It tells you

nutritional value and number of servings in an item.

The label has another asset too—the Percent Daily Value listing. This tells you how much each serving of the item supplies of

the day’s recommended intake for total fat, saturated fat, cholesterol, sodium, total carbohydrate, dietary fiber, vitamins A and C,

calcium, and iron. Not bad.

Use the Nutrition Facts Label to compare foods. As a guide, if

you want to consume

more of a nutrient (such

as fiber), try to choose

foods with a higher

Percent Daily Value; to

consume less of a nutrient (such as saturated

fat, cholesterol, or sodium), choose foods with

a lower Percent Daily

Value. Try the “5–20"

guide—an easy way to

use the Percent Daily

Value to compare the

nutrients in similar

foods. So, for nutrients

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Nutrition Facts

Serving Size 1/2 cup (67g)

Servings Per Container 16

Amount Per Serving

Calories 100 Calories from Fat 0

% Daily Value

Total Fat 0g 0%

Saturated Fat 0g 0%

Cholesterol 0g 0%

Sodium 60mg 3%

Total Carbohydrate 22g 7%

Dietary Fiber 0g 0%

Sugars 15g

Protein 3g

Vitamin A 2% Vitamin C* 0%

Calcium 45% Iron* 0%

*Percent Daily Values are based on a 2,000

calorie diet.
you want to get less of, look for a Percent Daily Value of 5 or less;

for nutrients you want to have more of, look for a Percent Daily

Value of 20 or more.

Also get in the habit of checking an item’s ingredient list. It

will tell you what’s in the food—including any added nutrients,

fats, or sugars. Ingredients are listed in descending order of

amount by weight.

See the Box below for information on how to decipher the 

special content claims on food labels.

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Learn the Label Language

One of the best ways to find heart healthy products is to check food

labels. Here are some terms to look for when choosing lowsodium, lowfat, and low-calorie items:

PHRASE

FOR SODIUM

Sodium free or salt free

Very low sodium

Low sodium

Low sodium meal 

Reduced or less sodium

Light in sodium

Unsalted or no salt added

WHAT IT MEANS

Less than 5 milligrams per serving

35 milligrams or less per serving

140 milligrams or less per serving

140 milligrams or less per 31/2 ounces 

(100 grams)

At least 25 percent less sodium than the 

regular version

Half the sodium of the regular version

No salt added to the product during 

processing
A Pyramid of Healthy Foods

If you’re searching for a healthy overall eating plan, you’ve

come to the right page. The Federal Government has created a

pyramid to good health—in fact, it’s called the “Food Guide

Pyramid.”

The idea is that the base of the pyramid forms the foundation

for good nutrition and the foods you should eat most often. As

you go up the pyramid, you eat less of the major food groups represented. Putting all the pyramid’s groups together assures you a

well-rounded diet. The pyramid’s also designed to encourage you

to choose a variety of foods from within the groups.

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WHAT IT MEANS

Less than 0.5 grams per serving

1 gram or less per serving

3 grams or less per serving

At least 25 percent less fat than the regular 

version

Half the fat of the regular version

Less than 5 calories per serving

40 calories or less per serving

At least 25 percent fewer calories than the 

regular version

Half the fat or a third of the calories of the 

regular version

PHRASE

FOR FATS

Fat free

Low saturated fat

Lowfat

Reduced fat

Light in fat

FOR CALORIES

Calorie free

Low calorie

Reduced or less calories

Light or lite
The pyramid is shown above, along with the recommended

daily servings. More information about the servings appears below.

What Counts as a Serving?

There’s one more piece of vital information you need to follow

the pyramid, and that’s what counts as a serving. Here are some

examples of one serving of each of the pyramid’s building blocks:

● Bread, Cereal, Rice, and Pasta (Grains Group)—especially

whole grain

1 slice bread

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The Food Guide Pyramid

A GUIDE TO DAILY FOOD CHOICES

KEY

Fat (naturally occurring

and added)

Sugars (added)

These symbols show fat and

added sugars in food.

Bread, Cereal, 

Rice, and Pasta 

Group

6-11 

SERVINGS

Fruit Group

2-4 SERVINGS

Meat, Poultry, Fish, 

Dry Beans, Eggs, and Nuts Group

2-3 SERVINGS

Vegetable 

Group

3-5 SERVINGS

Milk, Yogurt, 

and Cheese Group

2-3 SERVINGS

Fats, Oils, and Sweets

USE SPARINGLY
About 1 cup of ready-to-eat cereal

1/2 cup of cooked cereal, rice, or pasta

● Vegetable Group

1 cup of raw leafy vegetables

1/2 cup of other vegetables—cooked or raw

3/4 cup of vegetable juice

● Fruit Group

1 medium apple, banana, orange, pear

1/2 cup of chopped, cooked, or canned fruit

3/4 cup of fruit juice

● Milk, Yogurt, and Cheese (Milk Group)—preferably fat free

or lowfat

1 cup of milk or yogurt

11/2 ounces of natural cheese (such as Cheddar)

2 ounces of processed cheese (such as American)

● Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts (Meat and

Beans Group)—preferably lean or lowfat

2–3 ounces of cooked lean meat, poultry, or fish

1/2 cup of cooked dry beans or 1/2 cup of tofu—these count as 1

ounce of lean meat

(Note: Dry beans, peas, and lentils can be counted as servings

in either the meat and beans group or the vegetable group. As a

vegetable, 1/2 cup of cooked, dry beans counts as one serving. 

As a meat substitute, 1 cup of cooked, dry beans counts as one

serving—2 ounces of meat.)

21/2–ounce soyburger or 1 egg counts as 1 ounce of lean meat

2 tablespoons of peanut butter or 1/3 cup of nuts counts as 

1 ounce of meat

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Keeping the “Heart” in Old Family Favorites

Eating heart healthy meals doesn’t mean giving up some of

those too-rich favorite family recipes. With a few changes, you

can keep the heart and add the health. Here’s how:

General Substitutions

Milk/Cream/Sour Cream

● Cook with lowfat (1 percent fat) or fat free dry or evaporated

milk, instead of whole milk or cream.

● Instead of sour cream, blend 1 cup lowfat, unsalted cottage

cheese with 1 tablespoon fat free milk and 2 tablespoons

lemon juice, or substitute plain, fat free or lowfat yogurt or

sour cream.

Spices/Flavorings

● Use a variety of herbs and spices in place of salt (see page 17).

● Use low-sodium bouillon and broths, instead of regular bouillons and broths.

● Use a small amount of skinless smoked turkey breast, instead

of fatback to lower fat content but keep taste.

● Use skinless chicken thighs, instead of neck bones.

Oils/Butter

● Use cooking oil spray to lower fat and calories.

● Use a small amount of vegetable oil, instead of lard, butter, or

other fats that are hard at room temperature.

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● In general, diet margarines are not well suited for baking.

Instead, to cut saturated fat, use regular soft margarine made

with vegetable oil.

● Choose margarine that lists liquid vegetable oil as the first

ingredient on the food label.

Eggs

● In baking or cooking, use 3 egg whites and 1 egg yolk, instead

of 2 whole eggs, or 2 egg whites or 1/4 cup of egg substitute,

instead of 1 whole egg.

For Meats and Poultry

● Choose a lean cut of meat (see page 22) and remove any visible

fat.

● Remove skin from chicken and other poultry before cooking.

For Sandwiches and Salads

● In salads and sandwiches, use fat free or lowfat dressing,

yogurt, or mayonnaise, instead of regular versions.

● To make a salad dressing, use equal parts water and vinegar,

and half as much oil.

● Garnish salads with fruits and vegetables.

For Soups and Stews

● Remove fat from homemade broths, soups, and stews by

preparing them ahead and chilling them. Before reheating the

dish, lift off the hardened fat that formed at the surface. If you

don’t have time to chill the dish, then float a few ice cubes on

the surface of the warm liquid to harden the fat. Then, remove

and discard the fat.

15
● Use cooking spray, water, or stock to sauté onion for flavoring

stews, soups, and sauces.

For Breads

● To make muffins, quick breads, and biscuits, use no more than

1–2 tablespoons of fat for each cup of flour.

● When making muffins or quick breads, use three ripe, very

well-mashed bananas, instead of 1/2 cup butter or oil. Or, substitute a cup of applesauce for a cup of butter, margarine, oil,

or shortening—you’ll get less saturated fat and fewer calories.

For Desserts

● To make a pie crust, use only 1/2 cup margarine for every 2

cups flour.

● For chocolate desserts, use 3 tablespoons of cocoa, instead of 1

ounce of baking chocolate. If fat is needed to replace that in

chocolate, add 1 tablespoon or less of vegetable oil.

● To make cakes and soft-drop cookies, use no more than 2

tablespoons of fat for each cup of flour.

16
Making Mealtimes Spicy

Less fat? Less salt? How can you do that and get more taste?

Easy. Flavor with spices and herbs. 

Here’s a rundown of what goes best with what:

For Meat, Poultry, and Fish 

Beef .....................Bay leaf, marjoram, nutmeg, onion, pepper, sage,

thyme

Lamb...................Curry powder, garlic, rosemary, mint 

Pork.....................Garlic, onion, sage, pepper, oregano

Vea ......................Bay leaf, curry powder, ginger, marjoram, oregano 

Chicken ..............Ginger, marjoram, oregano, paprika, poultry 

seasoning, rosemary, sage, tarragon, thyme

Fish......................Curry powder, dill, dry mustard, lemon juice, 

marjoram, paprika, pepper 

For Vegetables

Carrots ................Cinnamon, cloves, marjoram, nutmeg, rosemary,

sage 

Corn....................Cumin, curry powder, onion, paprika, parsley 

Green beans .......Dill, curry powder, lemon juice, marjoram,

oregano, tarragon, thyme 

Greens.................Onion, pepper 

Peas .....................Ginger, marjoram, onion, parsley, sage 

Potatoes ..............Dill, garlic, onion, paprika, parsley, sage 

17
Summer squash..Cloves, curry powder, marjoram, nutmeg, 

rosemary, sage 

Winter squash....Cinnamon, ginger, nutmeg, onion 

Tomatoes ............Basil, bay leaf, dill, marjoram, onion, oregano,

parsley, pepper

Fast Facts on Fiber, Fat, and Salt

That it? You say you still have questions? Thought so. Here

are a few quick facts and tips on fiber, fat, and sodium.

Fiber—Why Does It Matter, and What Is It Anyway?

You’ve probably heard that it’s good to eat plenty of fiber. 

But what is fiber, and why is it important for your heart?

Fiber comes from plants. Since your body can’t really digest

fiber or absorb it into your bloodstream, it’s not nourished by it.

That means, technically speaking, fiber isn’t a “nutrient.” But it’s

vital for good health.

First, fiber can help reduce your risk of heart disease. Second,

it’s also good for the digestive tract and overall health. And, as a

bonus, eating lots of fiber helps you feel full on fewer calories,

which makes it ideal if you’re trying to lose weight.

There are two main types of fiber—soluble (also called “viscous”)

and insoluble. While both have health benefits, only soluble fiber

reduces the risk of heart disease.

The difference between the types is how they go through the

digestive track. Soluble fiber mixes with liquid and binds to fatty

substances to help remove them from the body. Soluble fiber thus

helps to lower cholesterol levels—thereby reducing the risk of heart

disease. Good sources of soluble fiber are whole oats, barley, fruits,

vegetables, and legumes (which include beans, peas, and lentils).

18
Insoluble fiber goes through the digestive tract largely undissolved. Also called “roughage,” insoluble fiber helps the colon

function properly. Good sources of insoluble fiber are whole-grain

foods (such as wheat and corn bran), fruits (such as apples and

pears with the skins), vegetables (such as green beans, cauliflower,

and potatoes with the skins), and legumes.

As you can see, many foods have both soluble and insoluble

fiber. As a rule, fruits have more soluble fiber and vegetables more

insoluble fiber.

You should try to eat 25–30 grams of total fiber each day. That

should include at least 5–10 grams daily of soluble fiber.

Here’s a more complete list of good sources of soluble fiber:

● Whole grain cereals and seeds—barley; oatmeal; oatbran; and

psyllium seeds (ground)

● Fruits—apples (with the skin); bananas; blackberries; citrus

(such as oranges and grapefruits); nectarines; peaches; pears;

plums; and prunes

● Legumes—black, kidney, lima, navy, northern, and pinto

beans; yellow, green, and orange lentils; and chickpeas and

black-eyed peas

● Vegetables—broccoli; brussels sprouts; and carrots

Fat—Isn’t It Always Bad for You?

Fat is a nutrient that helps the body function in various ways:

For example, it supplies the body with energy. It also helps other

nutrients work and, when it becomes fatty tissue, it protects

organs and provides insulation, keeping you warm. But the body

only needs small amounts of fat. Too much fat can have bad

effects, including turning into unwanted excess pounds and

increasing cholesterol in the bloodstream (see page 4).

19
There are different types of fat, and they have different effects

on your risk of heart disease. Knowing which fat does what can

help you choose healthier foods.

Here’s the lowdown on fats:

● Total fat. This is the sum of saturated, monounsaturated, and

polyunsaturated fats and trans fatty acids in food. Foods have

a varying mix of these three types.

20

Figuring Your Fat

Each day, aim for intakes of less than 10 percent of calories from 

saturated fat and no more than 30 percent of calories from total fat.

Those are the recommended daily intakes for healthy adults.

Here are some examples of the maximum amount of fat you should

consume:

If you consume: Calories Eat no nore than: Saturated Total

a Day Fat Fat

1,200 13 grams 40 grams

1,600 18 grams 53 grams

2,000* 22 grams 67 grams

2,200 24 grams 73 grams

2,500* 28 grams 83 grams

2,800 31 grams 93 grams

* Percent Daily Values on Nutrition Facts Labels are based on a 2,000 calorie diet.

Values for 2,000 and 2,500 calories are rounded to the nearest 5 grams to be 

consistent with the Nutrients Facts Label.
● Saturated fat. This fat is usually solid at room and refrigerator

temperatures. It is found in greatest amounts in foods from

animals, such as fatty cuts of meat, poultry with the skin,

whole-milk dairy products, lard, and some vegetable oils,

including coconut and palm oils. Saturated fat increases cholesterol in the blood more than anything else in the diet. Keep

your intake of saturated fat low.

● Unsaturated fat. This fat is usually liquid at room and refrigerator temperatures. Unsaturated fats occur in vegetable oils,

most nuts, olives, avocados, and fatty fish, such as salmon.

There are types of unsaturated fat—monounsaturated and

polyunsaturated. When used instead of saturated fat,

monounsaturated and polyunsaturated fats help lower blood

cholesterol levels. Monounsaturated fat is found in greatest

amounts in foods from plants, including olive, canola, sunflower, and peanut oils. Polyunsaturated fat is found in 

greatest amounts in foods from plants, including safflower,

sunflower, corn, soybean, and cottonseed oils, and many kinds

of nuts. A type of polyunsaturated fat is called omega-3 fatty

acids, which are being studied to see if they help guard against

heart disease. Good sources of omega-3 fatty acids are some

fish, such as salmon, tuna, and mackerel.

Use moderate amounts of food high in unsaturated fats, taking

care to avoid excess calories.

● Trans fatty acids. Foods high in trans fatty acids tend to raise

blood cholesterol. These foods include those high in partially

hydrogenated vegetable oils, such as many hard margarines and

shortenings. Foods with a high amount of these ingredients

include some commercially fried foods and some bakery goods.

The Box on pages 10–11 can help you choose foods lower in

fat. The Box on page 20 gives examples of how much saturated

fat and total fat you should consume daily.

21
Are Some Cuts of Meat Less Fatty Than Others?

Definitely. Here’s a guide to the lower-fat cuts:

Beef .....................Top round, eye of round, round steak, rump

roast, sirloin tip, short loin, strip steak lean, 

lean and extra lean ground beef

Pork.....................Tenderloin, sirloin roast or chop, center cut 

loin chops

Lamb...................Foreshank, leg roast, leg chop, loin chop

What’s the Best Way To Cook To Reduce Fat?

You’re in luck. There’s a host of lowfat cooking methods. 

Try these—but remember not to add butter or high-fat sauces:

● Bake

● Broil

● Microwave

● Roast

● Steam

● Poach

● Lightly stir fry or sauté in cooking spray, small amount of

vegetable oil, or reduced sodium broth

● Grill seafood, chicken, or vegetables

22
Salt—How Can I Reduce the Amount of Salt I Eat?

Most Americans eat too much salt (sodium chloride). You can

help protect yourself against high blood pressure—and so heart

disease and stroke—by reducing the amount of salt and other

forms of sodium in your diet. As noted on pages 4 and 7, try to

consume no more than 2,400 milligrams of sodium a day—or, if

you can, 1,500 milligrams a day. That includes all the salt and

sodium in your diet, whether added at the table or in cooking, or

already in processed foods. The Box on pages 10–11 offers advice

on how to use food labels to find lower sodium products.

Here are some tips on ways you can reduce your intake of salt

and sodium:

● Use reduced sodium or no salt added products. For example,

choose low- or reduced-sodium, or no salt added versions of

foods and condiments when available.

● Buy fresh, frozen, or canned “with no salt added” 

vegetables.

● Use fresh poultry, fish, and lean meat, rather than canned,

smoked, or processed types.

● Choose ready-to-eat breakfast cereals that are lower in sodium.

● Limit cured foods (such as bacon and ham), foods packed in

brine (such as pickles, pickled vegetables, olives, and sauerkraut), and condiments (such as MSG, horseradish, catsup, and

barbecue sauce). Limit even lower sodium versions of soy

sauce and teriyaki sauce—treat these condiments as you do

table salt.

● Be spicy instead of salty. In cooking and at the table, flavor

foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends.

23
● Cook rice, pasta, and hot cereals without salt. Cut back on

instant or flavored rice, pasta, and cereal mixes, which usually

have added salt.

● Choose “convenience” foods that are lower in sodium. Cut

back on frozen dinners, mixed dishes such as pizza, packaged

mixes, canned soups or broths, and salad dressings—these

often have a lot of sodium.

● Rinse canned foods, such as tuna, to remove some sodium.

24

26

ABBREVIATIONS

Recipes use the following abbreviations:

C..........................cup

lb .........................pound

oz.........................ounce

pt.........................pint

qt.........................quart

Tbsp ....................tablespoon

tsp .......................teaspoon

Nutrient lists use the following abbreviations:

g...........................gram

mg .......................milligram

% .........................percent

28

A P P E T I Z E R S and S O U P S

Bean and Macaroni Soup

2 cans (16 oz each) great northern beans 

1 Tbsp olive oil

1/2 lb fresh mushrooms, sliced

1 C onion, coarsely chopped

2 C carrots, sliced

1 C celery, coarsely chopped

1 clove garlic, minced

3 C tomatoes, fresh, peeled, cut up 

(or 1 1/2 lb canned, whole, cut up)*

1 tsp dried sage

1 tsp dried thyme

1/2 tsp dried oregano

to taste black pepper, freshly ground

1 bay leaf, crumbled

4 C elbow macaroni, cooked

*If using canned tomatoes, sodium content will be higher.

Try no salt added canned tomatoes to keep sodium lower.

1. Drain beans and reserve liquid. 

Rinse beans.

2. Heat oil in 6-quart kettle. Add 

mushrooms, onion, carrots, celery, and

garlic and sauté for 5 minutes.

3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. 

Cover and cook over medium heat for 20 minutes.

4. Cook macaroni according to directions on package, using unsalted

water. Drain when cooked. Do not overcook.

5. Combine reserved bean liquid with water to make 4 cups.

6. Add liquid, beans, and cooked macaroni to vegetable mixture.

7. Bring to boil. Cover and simmer until soup is thoroughly heated. 

Stir occasionally.

Yield: 16 servings

Serving size: 1 cup 

Each serving provides: 

Calories: 158

Total fat: 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 154 mg

Total fiber: 5 mg

Protein: 8 mg

Carbohydrates: 29 g 

Potassium: 524 mg

This satisfying dish 

is virtually fat free—

it uses just 

1 tablespoon of oil

for 16 servings.
29

Cannery Row Soup

2 lb varied fish fillets (such as 

haddock, perch, flounder, cod, 

sole), cut into 1-inch cubes

2 Tbsp olive oil

1 clove garlic, minced

3 carrots, cut in thin strips

2 C celery, sliced

1/2 C onion, chopped

1/4 C green peppers, chopped

1 can (28 oz) whole tomatoes, cut up, with liquid 

1 C clam juice

1/4 tsp dried thyme, crushed

1/4 tsp dried basil, crushed

1/8 tsp black pepper

1/4 C fresh parsley, minced

1. Heat oil in large saucepan. Sauté garlic,

carrots, celery, onion, and green pepper

in oil for 3 minutes.

2. Add remaining ingredients, except 

parsley and fish. Cover and simmer 

for 10–15 minutes or until vegetables

are fork tender.

3. Add fish and parsley. Simmer covered

for 5–10 minutes more or until fish

flakes easily and is opaque. 

Serve hot.

Fish and clam juice

give this soup 

a hearty taste 

of the sea.

Yield: 8 servings

Serving size: 1 cup

Each serving provides: 

Calories: 170 

Total fat: 5 g 

Saturated fat: less than 1 g 

Cholesterol: 56 mg 

Sodium: 380 mg 

Total fiber: 3 g

Protein: 22 g

Carbohydrates: 9 g

Potassium: 710 mg
30

A P P E T I Z E R S and S O U P S

Corn Chowder

1 Tbsp vegetable oil

2 Tbsp celery, finely diced

2 Tbsp onion, finely diced

2 Tbsp green pepper, finely diced

1 package (10 oz) frozen whole kernel corn

1 C raw potatoes, peeled, diced in 1/2-inch pieces

2 Tbsp fresh parsley, chopped

1 C water

1/4 tsp salt

to taste black pepper

1/4 tsp paprika

2 Tbsp flour

2 C lowfat or skim milk 

1. Heat oil in medium saucepan. Add celery, onion, and green pepper,

and sauté for 2 minutes.

2. Add corn, potatoes, water, salt, pepper, and paprika. Bring to boil,

then reduce heat to medium. Cook covered for about 10 minutes 

or until potatoes are tender.

3. Place 1/2 cup of milk in jar with tightfitting lid. Add flour and shake 

vigorously.

4. Gradually add milk-flour mixture 

to cooked vegetables. Then add 

remaining milk.

5. Cook, stirring constantly, until 

mixture comes to boil and thickens.

Serve garnished with chopped, fresh

parsley.

Here’s a creamy 

chowder without 

the cream—or fat.

Yield: 4 servings

Serving size: 1 cup 

Each serving provides: 

Calories: 186 

Total fat: 5 g 

Saturated fat: 1 g 

Cholesterol: 5 mg 

Sodium: 205 mg

Total fiber: 4 g

Protein: 7 g

Carbohydrates: 31 g

Potassium: 455 mg
31

Curtido (Cabbage)

Salvadoreño

1 medium head cabbage, chopped

2 small carrots, grated

1 small onion, sliced

1/2 tsp dried red pepper (optional)

1/2 tsp oregano

1 tsp olive oil

1 tsp salt

1 tsp brown sugar

1/2 C vinegar

1/2 C water

1. Blanch cabbage with boiling water for 

1 minute. Discard water.

2. Place cabbage in large bowl and add

grated carrots, sliced onion, red pepper,

oregano, olive oil, salt, brown sugar,

vinegar, and water.

3. Place in refrigerator for at least 2 hours

before serving.

Surprise your taste

buds with this 

flavorful dish—

esta terrifica!

Yield: 8 servings

Serving size: 1 cup

Each serving provides:

Calories: 41

Total fat: 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 293 mg

Total fiber: 2 g

Protein: 2 g

Carbohydrates: 7 g

Potassium: 325 mg

 SERVING TIP

Try this dish with 

Pupusas Revueltas 

(see page 37).
Gazpacho

3 medium tomatoes, peeled, 

chopped

1/2 C cucumber, seeded, chopped

1/2 C green pepper, chopped

2 green onions, sliced

2 C low-sodium vegetable juice cocktail

1 Tbsp lemon juice

1/2 tsp basil, dried

1/4 tsp hot pepper sauce

1 clove garlic, minced

1. In large mixing bowl, combine all 

ingredients.

2. Cover and chill in the refrigerator for

several hours.

32

A P P E T I Z E R S and S O U P S

This chilled tomato

soup is a classic—

and chock full of

healthy garden-fresh

vegetables.

Yield: 4 servings

Serving size: 11/4 cups

Each serving provides:

Calories: 52

Total fat: less than 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 41 mg

Total fiber: 2 g

Protein: 2 g

Carbohydrates: 12 g

Potassium: 514 mg
33

Homemade Turkey Soup 

6 lb turkey breast with bones 

(with at least 2 C meat)

2 medium onions

3 stalks celery

1 tsp dried thyme

1/2 tsp dried rosemary

1/2 tsp dried sage

1 tsp dried basil

1/2 tsp dried marjoram

1/2 tsp dried tarragon

1/2 tsp salt

to taste black pepper

1/2 lb Italian pastina or pasta 

1. Place turkey breast in large 6-quart pot.

Cover with water until at least threequarters full.

2. Peel onions, cut into large pieces, and

add to pot. Wash celery stalks, slice,

and add to pot.

3. Simmer covered for about 21/2 hours.

4. Remove carcass from pot. Divide soup into smaller, shallower 

containers for quick cooling in refrigerator.

5. After cooling, skim off fat.

6. While soup cools, remove remaining meat from turkey carcass. 

Cut into pieces.

7. Add turkey meat to skimmed soup, along with herbs and spices.

8. Bring to boil and add pastina. Continue cooking on low boil for

about 20 minutes, until pastina is done. Serve at once or refrigerate

for later reheating.

This popular soup uses

a "quick cool down"

that lets you skim 

the fat right off the

top—making it even

healthier.

Yield: 16 servings 

(about 4 quarts of soup)

Serving size: 1 cup 

Each serving provides: 

Calories: 201

Total fat: 2 g 

Saturated fat: 1 g 

Cholesterol: 101 mg

Sodium: 141 mg 

Total fiber: 1 g

Protein: 33 g

Carbohydrates: 11 g

Potassium: 344 mg
Meatball Soup

1/2 lb ground chicken

1/2 lb ground lean beef

10 C water

1 Tbsp annato (also called achiote), optional, for coloring

1 bay leaf

1 small onion, chopped

1/2 C green pepper, chopped

1 tsp mint

2 small tomatoes, chopped

1/2 tsp oregano

4 Tbsp instant corn flour

1/2 tsp black pepper

2 cloves garlic, minced

1/2 tsp salt

2 medium carrots, chopped

2 C cabbage, chopped

2 celery stalks, chopped

1 package (10 oz) frozen corn

2 medium zucchini, chopped

1 medium chayote, chopped (added zucchini can be used instead)

1/2 C cilantro, minced

1. In large pot, combine water, annato, bay leaf, half of onion, green

pepper, and 1/2 teaspoon of mint. Bring to boil.

2. In bowl, combine chicken, beef, other half of onion, tomato,

oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch

meatballs. Place meatballs in boiling water and lower heat. Cook

over low heat for 30–45 minutes.

3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25

minutes. Add corn and zucchini. Cook for another 5 minutes.

Garnish with cilantro and rest of mint. 34

A P P E T I Z E R S and S O U P S

This soup beefs up 

the health by using

chicken with lean beef 

to lower the fat.

Yield: 8 servings

Serving size: 11/4 cups

Each serving provides:

Calories: 161

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 31 mg

Sodium: 193 mg

Total fiber: 4 g

Protein: 13 g 

Carbohydrates: 17 g

Potassium: 461 mg
35

Mexican Pozole

2 lb lean beef, cubed*

1 Tbsp olive oil

1 large onion, chopped

1 clove garlic, finely chopped

1/4 tsp salt

1/8 tsp pepper

1/4 C cilantro

1 can (15 oz) stewed tomatoes

2 oz tomato paste

1 can (1 lb 13 oz) hominy

*Skinless, boneless chicken breasts can be used instead of beef cubes.

1. In large pot, heat oil, then sauté beef.

2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover

meat. Cover pot and cook over low heat until meat is tender.

3. Add tomatoes and tomato paste. Continue cooking for about 

20 minutes.

4. Add hominy and continue cooking

over low heat for another 15 minutes,

stirring occasionally. If too thick, 

add water for desired consistency.

Try a change of taste

with this hearty

Mexican soup.

Yield: 10 servings

Serving size: 1 cup

Each serving provides:

Calories: 253

Total fat: 10 g

Saturated fat: 3 g

Cholesterol: 52 mg

Sodium: 425 mg

Total fiber: 4 g

Protein: 22 g

Carbohydrates: 19 g

Potassium: 485 mg
36

A P P E T I Z E R S and S O U P S

Minestrone Soup

1/4 C olive oil 

1 clove garlic, minced (or 1/8 tsp powder) 

11/3 C onion, coarsely chopped

11/2 C celery with leaves, 

coarsely chopped

1 can (6 oz) tomato paste 

1 Tbsp fresh parsley, chopped

1 C carrots, sliced, fresh or frozen 

4 3/4 C cabbage, shredded

1 can (1 lb) tomatoes, cut up 

1 C canned red kidney beans, drained, rinsed 

11/2 C frozen peas 

11/2 C fresh green beans 

dash hot sauce 

11 C water 

2 C spaghetti, uncooked, broken

1. Heat oil in 4-quart saucepan. Add 

garlic, onion, and celery, and sauté 

for about 5 minutes.

2. Add all remaining ingredients except

spaghetti. Stir until ingredients are 

well mixed.

3. Bring to boil and reduce heat, cover,

and simmer for about 45 minutes or

until vegetables are tender.

4. Add uncooked spaghetti and simmer for only 2–3 minutes.

This cholesterol-free

version of the 

classic Italian soup 

is brimming with

fiber-rich beans, 

peas, and carrots.

Yield: 16 servings

Serving Size: 1 cup 

Each serving provides: 

Calories: 112

Total fat: 4 g

Saturated fat: 0 g

Cholesterol: 0 mg

Sodium: 202 mg

Total fiber: 4 g

Protein: 4 g

Carbohydrates: 17 g

Potassium: 393 mg
Pupusas Revueltas

1 lb chicken breast, ground

1 Tbsp vegetable oil

1/2 lb lowfat mozzarella cheese, grated

1/2 small onion, finely diced

1 clove garlic, minced

1 medium green pepper, 

seeded, minced

1 small tomato, finely chopped

1/2 tsp salt

5 C instant corn flour (masa harina)

6 C water

1. In nonstick skillet, sauté chicken in oil over low heat until it turns

white. Stir chicken constantly to keep it from sticking.

2. Add onion, garlic, green pepper, and tomato. Cook chicken mixture

through. Remove skillet from stove and let mixture cool in refrigerator.

3. Meanwhile, place flour in large mixing bowl and stir in enough 

water to make stiff, tortilla-like dough.

4. When chicken mixture has cooled, 

mix in cheese.

5. Divide dough into 24 portions. With

your hands, roll dough into balls and

flatten each into 1/2–inch thick circle.

Put spoonful of chicken mixture in

middle of each circle of dough and

bring edges to center. Flatten ball of

dough again until it is 1/2–inch thick.

6. In very hot iron skillet, cook pupusas

on each side until golden brown. 

Serve hot.

37

Yield: 12 servings

Serving size: 2 pupusas

Each serving provides:

Calories: 290

Total fat: 7 g

Saturated fat: 3 g

Cholesterol: 33 mg

Sodium: 223 mg

Total fiber: 5 g

Protein: 14 g

Carbohydrates: 38 g

Potassium: 272 mg

 SERVING TIP

Try this dish with

Curtido Salvadoreño

(see page 31).

Ground chicken 

and lowfat cheese 

help keep down 

the fat and calories 

in this tasty dish.
38

A P P E T I Z E R S and S O U P S

Rockport Fish Chowder

2 Tbsp vegetable oil 

1/4 C onion, coarsely chopped

1/2 C celery, coarsely chopped 

1 C carrots, sliced

2 C potatoes, raw, peeled, cubed 

1/4 tsp thyme 

1/2 tsp paprika 

2 C bottled clam juice 

8 whole peppercorns 

1 bay leaf 

1 lb fresh or frozen (and thawed) cod

or haddock fillets, cut into

3/4–inch cubes

1/4 C flour 

3 C lowfat milk 

1 Tbsp fresh parsley, chopped 

1. Heat oil in large saucepan. Add onion and celery, and sauté for

about 3 minutes.

2. Add carrots, potatoes, thyme, paprika, and clam broth. Wrap 

peppercorns and bay leaf in cheese cloth. Add to pot. Bring to boil,

reduce heat, and simmer for 15 minutes, then add fish and simmer

for an added 15 minutes, or until fish flakes easily and is opaque.

3. Remove fish and vegetables. Break fish into chunks. Bring broth to

boil and continue boiling until volume is reduced to 1 cup. Remove

bay leaf and peppercorns.

4. Shake flour and 1/2 cup lowfat milk in container with tight-fitting

lid until smooth. Add to broth in saucepan, along with remaining

milk. Cook over medium heat, stirring constantly, until mixture

boils and is thickened.

5. Return vegetables and fish chunks to stock and heat thoroughly.

Serve hot, sprinkled with chopped parsley.

Serve this chowder 

as an appetizer or

meal in itself—and 

eat like an admiral 

on a health cruise.

Yield: 8 servings

Serving size: 1 cup

Each serving provides: 

Calories: 186

Total fat: 6 g 

Saturated fat: 1 g 

Cholesterol: 34 mg

Sodium: 302 mg

Total fiber: 2 g

Protein: 15 g

Carbohydrates: 18 g

Potassium: 602 mg

Bavarian Beef

1 1/4 lb lean beef stew meat, trimmed of 

fat, cut in 1-inch pieces

1 Tbsp vegetable oil

1 large onion, thinly sliced

1 1/2 C water

3/4 tsp caraway seeds

1/2 tsp salt

1/8 tsp black pepper

1 bay leaf

1/4 C white vinegar

1 Tbsp sugar

1/2 small head red cabbage, cut into 4 wedges

1/4 C gingersnaps, crushed 

1. Brown meat in oil in 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 boil. Reduce heat,

cover, and simmer for 11/4 hours.

2. Add vinegar and sugar, and stir. Place

cabbage on top of meat. Cover and 

simmer for an added 45 minutes.

3. Remove meat and cabbage, arrange on

platter, and keep warm.

4. Strain drippings from skillet and skim

off fat. Add enough water to drippings

to yield 1 cup of liquid.

5. Return to skillet with crushed gingersnaps. Cook and stir until thickened

and mixture boils. Pour over meat and

vegetables, and serve.

40

MAIN DISHES

This classic 

German stew is 

made with lean,

trimmed beef stew

meat and cabbage.

Yield: 5 servings

Serving size: 5 oz 

Each serving provides: 

Calories: 218 

Total fat: 7 g 

Saturated fat: 2 g 

Cholesterol: 60 mg 

Sodium: 323 mg 

Total fiber: 2 g

Protein: 24 g

Carbohydrates: 14 g

Potassium: 509 mg
Beef and Bean Chili

2 lb lean beef stew meat, trimmed of 

fat, cut in 1-inch cubes

3 Tbsp vegetable oil

2 C water

2 tsp garlic, minced

1 large onion, finely chopped

1 Tbsp flour

2 tsp chili powder

1 green pepper, chopped

2 lb (or 3 C) tomatoes, chopped

1 Tbsp oregano

1 tsp cumin

2 C canned kidney beans* 

*To cut back on sodium, try using "no salt added" canned kidney beans or beans prepared at

home without salt.

1. Brown meat in large skillet with half of vegetable oil. Add water.

Simmer covered for 1 hour until meat

is tender.

2. Heat remaining vegetable oil in second

skillet. Add garlic and onion, and cook

over low heat until onion is softened.

Add flour and cook for 2 minutes.

3. Add garlic-onion-flour mixture to

cooked meat. Then add remaining

ingredients to meat mixture. 

Simmer for 1/2 hour.

41

BEEF

Here’s a lower fat 

chili that’s lost 

none of its heat.

Yield: 9 servings

Serving size: 8 oz 

Each serving provides: 

Calories: 284 

Total fat: 10 g 

Saturated fat: 2 g 

Cholesterol: 76 mg 

Sodium: 162 mg

Total fiber: 4 g

Protein: 33 g

Carbohydrates: 16 g

Potassium: 769 mg
42

MAIN DISHES

Beef Stroganoff

1 lb lean beef (top round), cubed 

2 tsp vegetable oil 

3/4 Tbsp onion, finely chopped

1 lb mushrooms, sliced

1/4 tsp salt 

to taste pepper

1/4 tsp nutmeg

1/2 tsp dried basil 

1/4 C white wine 

1 C plain lowfat yogurt 

6 C macaroni, cooked in unsalted water 

1. Cut beef into 1-inch cubes.

2. Heat 1 teaspoon oil in nonstick skillet.

Sauté onion for 2 minutes.

3. Add beef and sauté for 5 minutes more.

Turn to brown evenly. Remove from

pan and keep hot.

4. Add remaining oil to pan and sauté

mushrooms.

5. Add beef and onions to pan with 

seasonings.

6. Add wine and yogurt, and gently stir in.

Heat, but do not boil.*

7. Serve with macaroni.

* If thickening is desired, use 2 teaspoons of cornstarch. Calories are same as

for flour, but cornstarch has double the thickening power. The calories for

cornstarch are not included in the nutrients per serving given above. To

add cornstarch, take small amount of wine and yogurt broth and put aside

to cool. Stir in cornstarch. Add some of warm broth to cornstarch paste

and stir. Then, add cornstarch mixture to pan.

Lean top round beef

and plain lowfat

yogurt transform 

this rich dish into a

heart healthy meal.

Yield: 5 servings

Serving size: 6 oz

Each serving provides: 

Calories: 499 

Total fat: 10 g 

Saturated fat: 3 g 

Cholesterol: 80 mg 

Sodium: 200 mg 

Total fiber: 4 g

Protein: 41 g 

Carbohydrates: 58 g

Potassium: 891 mg
43

BEEF

Black Skillet Beef With

Greens and Red Potatoes

1 lb top round beef

1 Tbsp paprika

11/2 tsp oregano

1/2 tsp chili powder

1/4 tsp garlic powder

1/4 tsp black pepper

1/8 tsp red pepper

1/8 tsp dry mustard

8 red-skinned potatoes, halved

3 C onion, finely chopped

2 C beef broth

2 cloves large garlic, minced

2 large carrots, peeled, cut into very thin, 21/2-inch strips

2 bunch (1/2 lb) mustard greens, kale, or turnip greens, stems removed, 

coarsely torn

as needed nonstick cooking spray

1. Partially freeze beef. Thinly slice across grain into long strips 

1/8-inch thick and 3 inches wide.

2. Combine paprika, oregano, chili powder, garlic powder, black 

pepper, red pepper, and dry mustard. Coat strips of meat with spice

mixture.

3. Spray large, heavy skillet with nonstick coating. Preheat pan over

high heat. Add meat and cook, stirring, for 5 minutes. Then add

potatoes, onion, broth, and garlic, and cook covered over medium

heat for 20 minutes. Stir in carrots, lay greens over top, and cook

covered until carrots are tender, about 15 minutes.

4. Serve in large serving bowl with crusty bread for dunking.

Here’s a one-dish meal

that tastes even better

than it sounds.

Yield: 6 servings

Serving size: 7 oz 

Each serving provides: 

Calories: 340 

Total fat: 5 g 

Saturated fat: 2 g 

Cholesterol: 64 mg 

Sodium: 109 mg 

Total fiber: 8 g

Protein: 30 g

Carbohydrates: 45 g

Potassium: 1,278 mg
44

MAIN DISHES

Quick Beef Casserole

1/2 lb lean ground beef

1 C onion, chopped

1 C celery, chopped

1 C green pepper, cubed

31/2 C tomatoes, diced

1/4 tsp salt

1/2 tsp black pepper

1/4 tsp paprika

1 C frozen peas

2 small carrots, diced

1 C uncooked rice

11/2 C water

1. In skillet, brown ground beef 

and drain off fat.

2. Add rest of ingredients. 

Mix well. Cover and 

cook over medium heat 

until boiling. Reduce to 

low heat and simmer 

for 35 minutes. 

Serve hot.

Tired? Busy? You

don’t need hours to

make healthy dishes.

Try this one-skillet

wonder.

Yield: 8 servings

Serving size: 11/3 cups

Each serving provides:

Calories: 201

Total fat: 5 g

Saturated fat: 2 g

Cholesterol: 16 mg

Sodium: 164 mg

Total fiber: 3 g

Protein: 9 g

Carbohydrates: 31 g

Potassium: 449 mg
Scrumptious Meat Loaf

1lb ground beef, extra lean

1/2 C (4 oz) tomato paste

1/4 C onion, chopped

1/4 C green peppers

1/4 C red peppers 

1 C tomatoes, fresh, blanched, chopped

1/2 tsp mustard, low sodium

1/4 tsp ground black pepper

1/2 tsp hot pepper, chopped

2 cloves garlic, chopped

2 stalks scallion, chopped

1/2 tsp ground ginger

1/8 tsp ground nutmeg

1 tsp orange rind, grated

1/2 tsp thyme, crushed

1/4 C bread crumbs, finely grated

1. Mix all ingredients together.

2. Place in 1-pound loaf pan (preferably

with drip rack) and bake covered at 

350 °F for 50 minutes.

3. Uncover pan and continue baking for 12 minutes.

45

BEEF

Got the meat loaf

blahs? This recipe

transforms the 

ordinary into the

extraordinary.*

Yield: 6 servings

Serving size: 

6, 11/4-inch-thick slices

Each serving provides:

Calories: 193

Total fat: 9 g

Saturated fat: 3 g

Cholesterol: 45 mg

Sodium: 91 mg

Total fiber: 2 g

Protein: 17 g

Carbohydrates: 11 g

Potassium: 513 mg

* For a different take

on “meat loaf,” try

the turkey version on

page 72.
46

MAIN DISHES

Stir-Fried Beef 

and Potatoes

1 1/2 lb sirloin steak

2 tsp vegetable oil

1 clove garlic, minced

1 tsp vinegar

1/8 tsp salt

1/8 tsp pepper

2 large onions, sliced

1 large tomato, sliced

3 C boiled potatoes, diced

1. Trim fat from steak and cut into small, thin pieces.

2. In large skillet, heat oil and sauté garlic until golden.

3. Add steak, vinegar, salt, and pepper. Cook for 6 minutes, stirring

beef until brown.

4. Add onion and tomato. Cook until

onion is transparent. Serve with 

boiled potatoes.

Vinegar and garlic

give this easy-to-fix

dish its tasty zip.

Yield: 6 servings

Serving size: 1 1/4 cup

Each serving provides:

Calories: 274

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 56 mg

Sodium: 96 mg

Total fiber: 3 g

Protein: 24 g

Carbohydrates: 33 g

Potassium: 878 mg
47

BEEF

Stir-Fried Beef and Chinese Vegetables

2 Tbsp dry red wine 

1 Tbsp soy sauce 

1/2 tsp sugar 

11/2 tsp gingerroot, peeled, grated

1 lb boneless round steak, fat trimmed, cut across grain 

into 11/2-inch strips

2 Tbsp vegetable oil 

2 medium onions, each cut into 8 wedges 

1/2 lb fresh mushrooms, rinsed, trimmed, sliced 

2 stalks (1/2 C) celery, bias cut into 1/4-inch slices

2 small green peppers, cut into thin lengthwise strips 

1 C water chestnuts, drained, sliced 

2 Tbsp cornstarch 

1/4 C water

1. Prepare marinade by mixing together

wine, soy sauce, sugar, and ginger.

2. Marinate meat in mixture while 

preparing vegetables.

3. Heat 1 tablespoon oil in large skillet or

wok. Stir-fry onions and mushrooms

for 3 minutes over medium-high heat.

4. Add celery and cook for 1 minute. 

Add remaining vegetables and cook for

2 minutes or until green pepper is tender but crisp. 

Transfer vegetables to warm bowl.

5. Add remaining 1 tablespoon oil to skillet. Stir-fry meat in oil for

about 2 minutes, or until meat loses its pink color.

6. Blend cornstarch and water. Stir into meat. Cook and stir until

thickened. Then return vegetables to skillet. Stir gently and serve.

Stir-frying uses 

very little oil, 

as this dish shows.

Yield: 6 servings

Serving size: 6 oz

Each serving provides: 

Calories: 200 

Total fat: 9 g

Saturated fat: 2 g 

Cholesterol: 40 mg 

Sodium: 201 mg 

Total fiber: 3 g

Protein: 17 g

Carbohydrates: 12 g

Potassium: 552 mg
48

MAIN DISHES

Baked Pork Chops

6 lean center-cut pork chops, 

1/2-inch thick*

1 egg white

1 C evaporated skim milk

3/4 C cornflake crumbs

1/4 C fine dry bread crumbs

4 tsp paprika

2 tsp oregano

3/4 tsp chili powder

1/2 tsp garlic powder

1/2 tsp black pepper

1/8 tsp cayenne pepper

1/8 tsp dry mustard

1/2 tsp salt

as needed nonstick cooking spray

*Try the recipe with skinless, boneless chicken or turkey

parts, or fish—bake for just 20 minutes.

1. Preheat oven to 375 °F.

2. Trim fat from pork chops.

3. Beat egg white with evaporated skim milk. Place chops in milk 

mixture and let stand for 5 minutes, turning once.

4. Meanwhile, mix cornflake crumbs, bread crumbs, spices, and salt.

5. Use nonstick cooking spray on 13- by 9-inch baking pan.

6. Remove chops from milk mixture and coat thoroughly with

crumb mixture.

7. Place chops in pan and bake at 375 °F for 20 minutes. 

Turn chops and bake for added 15 minutes or until no pink

remains.

You can really sink

your chops into

these—they’re made

spicy and moist 

with egg whites,

evaporated milk, 

and a lively blend 

of herbs.

Yield: 6 servings

Serving size: 1 chop

Each serving provides:

Calories: 216

Total fat: 8 g

Saturated fat: 3 g

Cholesterol: 62 mg

Sodium: 346 mg

Total fiber: 1 g

Protein: 25 g

Carbohydrates: 10 g

Potassium: 414 mg
49

P O R K , L A M B and V E A L

Shish Kabob

2 Tbsp olive oil

1/2 C chicken broth

1/4 C red wine

1 lemon, juice only

1 tsp chopped garlic

1/4 tsp salt

1/2 tsp rosemary

1/8 tsp black pepper

2 lb lean lamb, cut into 1-inch cubes

24 cherry tomatoes

24 mushrooms

24 small onions 

1. Combine oil, broth, wine, lemon juice,

garlic, salt, rosemary, and pepper. 

Pour over lamb, tomatoes, mushrooms,

and onions. Marinate in refrigerator

for several hours or overnight.

2. Put together skewers of lamb, onions,

mushrooms, and tomatoes. Broil 3

inches from heat for 15 minutes, 

turning every 5 minutes.

The delicious taste 

of these kabobs 

comes from the lively

marianade of wine,

lemon juice, rosemary,

and garlic.

Yield: 8 servings

Serving size: 1 kabob, 

with 3 oz of meat 

Each serving provides: 

Calories: 274

Total fat: 12 g 

Saturated fat: 3 g 

Cholesterol: 75 mg 

Sodium: 207 mg 

Total fiber: 3 g

Protein: 26 g

Carbohydrates: 16 g

Potassium: 728 mg
Spicy Veal Roast

1/4 tsp salt 

1/2 tsp black pepper 

1/2 tsp cinnamon

11/2 tsp cumin 

3 lb boned lean veal shoulder, trimmed, rolled, tied 

4 tsp olive oil 

1/2 lb onions, peeled 

1/2 clove garlic, peeled 

2 tsp dried tarragon 

4 sprigs fresh parsley 

1 tsp thyme

1 bay leaf 

1. Mix together salt, pepper, cinnamon, and cumin. Rub over roast.

2. Heat 2 teaspoons of oil in large skillet. Add onions, garlic, and 

tarragon. Cover and cook over low heat for 10 minutes. Set aside.

3. Heat remaining 2 teaspoons of oil in

ovenproof pan large enough to hold all

ingredients. Brown meat on all sides.

4. Add garlic-onion mixture. Add parsley,

thyme, and bay leaf. Cover.

5. Bake in 325 oF oven for 11/2 hours, or

until meat is tender.

6. Remove meat to serving platter. Skim

fat from cooking juices. Remove bay

leaf and parsley. Cut roast in 1/4- to 

1/2-inch slices. Pour a little cooking

juice over roast and serve rest on side.

50

MAIN DISHES

Skimming the fat

from the cooking

juices in this dish

helps lower the 

fat content.

Yield: 12 servings

Serving size: 3 oz 

Each serving provides: 

Calories: 206 

Total fat: 8 g 

Saturated fat: 3 g 

Cholesterol: 124 mg 

Sodium: 149 mg 

Total fiber: 1 g

Protein: 30 g

Carbohydrates: 2 g

Potassium: 459 mg
51

CHICKEN

Barbecued Chicken

3 lb chicken parts (breast, drumstick, 

and thigh), skin and fat removed

1 large onion, thinly sliced

3 Tbsp vinegar

3 Tbsp Worcestershire sauce

2 Tbsp brown sugar

to taste black pepper

1 Tbsp hot pepper flakes

1 Tbsp chili powder

1 C chicken stock or broth, fat skimmed from top

1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.

2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot

pepper flakes, chili powder, and stock.

3. Pour mixture over chicken and bake at 350 °F for 1 hour or until

done. While cooking, baste occasionally.

Don’t forget 

to remove the skin

and fat to keep 

this zesty dish 

heart healthy.

Yield: 8 servings

Serving size: 1 chicken 

part with sauce 

Each serving provides: 

Calories: 176 

Total fat: 6 g 

Saturated fat: 2 g 

Cholesterol: 68 mg 

Sodium: 240 mg 

Total fiber: 1 g

Protein: 24 g

Carbohydrates: 7 g

Potassium: 360 mg
52

MAIN DISHES

Barbecued Chicken—

Spicy Southern Style

5 Tbsp (3 oz) tomato paste

1 tsp ketchup

2 tsp honey

1 tsp molasses

1 tsp Worcestershire sauce

4 tsp white vinegar

3/4 tsp cayenne pepper

1/8 tsp black pepper

1/4 tsp onion powder

2 cloves garlic, minced

1/8 tsp ginger, grated

11/2 lb chicken (breasts, drumsticks), skinless

1. Combine all ingredients except chicken in saucepan.

2. Simmer for 15 minutes.

3. Wash chicken and pat dry. Place it on

large platter and brush with half of

sauce mixture.

4. Cover with plastic wrap and marinate

in refrigerator for 1 hour.

5. Place chicken on baking sheet lined

with aluminum foil and broil for 10

minutes on each side to seal in juices.

6. Turn oven to 350 °F and add remaining

sauce to chicken. Cover chicken with

aluminum foil and continue baking 

for 30 minutes.

Let yourself fall under

the spell of this

Southern-style, 

sweet, barbecue sauce.

Yield: 6 servings

Serving size: 1/2 breast 

or 2 small drumsticks

Each serving provides:

Calories: 176

Total fat: 4 g

Saturated fat: less than 1 g

Cholesterol: 81 mg

Sodium: 199 mg

Total fiber: 1 g

Protein: 27 g

Carbohydrates: 7 g

Potassium: 392 mg
53

CHICKEN

Chicken Gumbo

1 tsp vegetable oil

1/4 C flour

3 C low-sodium chicken broth

1 1/2 lb chicken breast, skinless, 

boneless, cut into 1-inch strips

1 C (1/2 lb) white potatoes, cubed

1 C onions, chopped

1 C (1/2 lb) carrots, coarsely chopped

1/2 medium carrot, grated

1/4 C celery, chopped

4 cloves garlic, finely minced

2 stalks scallion, chopped

1 whole bay leaf

1/2 tsp thyme

1/2 tsp black pepper, ground

2 tsp hot (or jalapeño) pepper

1 C (1/2 lb) okra, sliced into 1/2-inch pieces

1. Add oil to large pot and heat over medium flame.

2. Stir in flour. Cook, stirring constantly, until flour begins to turn

golden brown.

3. Slowly stir in all broth using wire whisk. Cook for 2 minutes. Broth

mixture should not be lumpy.

4. Add rest of ingredients except okra. Bring to boil, then reduce heat

and let simmer for 20–30 minutes.

5. Add okra and let cook for 15–20 more minutes.

6. Remove bay leaf and serve hot in bowl or over rice.

Simple but filling—

this dish feeds 

the need.

Yield: 8 servings

Serving size: 3/4 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
54

MAIN DISHES

Chicken and Rice

6 chicken pieces (legs and breasts),

skinless

2 tsp vegetable oil

4 C water

2 tomatoes, chopped

1/2 C green pepper, chopped

1/4 C red pepper, chopped

1/4 C celery, diced

1 medium carrot, grated

1/4 C corn, frozen

1/2 C onion, chopped

1/4 C fresh cilantro, chopped

2 cloves garlic, chopped fine

1/8 tsp salt

1/8 tsp pepper

2 C rice

1/2 C frozen peas

2 oz Spanish olives

1/4 C raisins

1. In 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 pot and place in refrigerator. Add rice, peas,

and olives to pot. Cover pot and cook over low heat for about 20

minutes until rice is done.

4. Add chicken and raisins, and cook for another 8 minutes.

Let this Latinoinspired dish—

full of heart healthy

ingredients—

inspire you.

Yield: 6 servings

Serving size: 1 cup of rice 

and 1 piece of chicken

Each serving provides:

Calories: 448

Total fat: 7 g

Saturated fat: 2 g

Cholesterol: 49 mg

Sodium: 352 mg

Total fiber: 4 g

Protein: 24 g

Carbohydrates: 70 g

Potassium: 551 mg
55

CHICKEN

Chicken and Spanish Rice

1 C onions, chopped

1/4 C green peppers

2 tsp vegetable oil

1 can (8 oz) tomato sauce*

1 tsp parsley, chopped

1/2 tsp black pepper

11/4 tsp garlic, minced

5 C cooked rice (in unsalted water)

31/2 C chicken breast, cooked, skin and bone removed, diced

*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of

regular tomato sauce. New sodium content for each serving is 226 mg.

1. In large skillet, sauté onions and green peppers in oil for 5 minutes

on medium heat.

2. Add tomato sauce and spices. Heat through.

3. Add cooked rice and chicken, and heat through.

This peppy dish 

is moderate in sodium

but high in taste.

Yield: 5 servings

Serving size: 11/2 cups

Each serving provides:

Calories: 406

Total fat: 6 g

Saturated fat: 2 g

Cholesterol: 75 mg

Sodium: 367 mg

Total fiber: 2 g

Protein: 33 g

Carbohydrates: 52 g

Potassium: 527 mg
56

MAIN DISHES

Chicken Marsala

1/8 tsp black pepper

1/4 tsp salt

1/4 C flour

4 (5 oz total) chicken breasts, 

boned, skinless

1 Tbsp olive oil

1/2 C Marsala wine

1/2 C chicken stock, fat skimmed from top

1/2 lemon, juice only

1/2 C mushrooms, sliced

1 Tbsp fresh parsley, chopped 

1. Mix together pepper, salt, and flour. Coat chicken with seasoned

flour.

2. In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet

and brown on both sides, then remove and set aside.

3. To skillet, add wine and stir until 

heated. Add juice, stock, and 

mushrooms. Stir, reduce heat, and 

cook for about 10 minutes, until

sauce is partially reduced.

4. Return browned chicken breasts to 

skillet. Spoon sauce over chicken.

5. Cover and cook for about 5–10 

minutes or until chicken is done.

6. Serve sauce over chicken. Garnish

with chopped parsley.

Want flavor without

lots of salt and fat?

Try this dish, 

which combines 

wine, lemon juice, 

and mushrooms into 

a delicious sauce.

Yield: 4 servings

Serving size: 1 chicken 

breast with 1/3 cup of sauce 

Each serving provides: 

Calories: 285 

Total fat: 8 g 

Saturated fat: 2 g 

Cholesterol: 85 mg 

Sodium: 236 mg 

Total fiber: 1 g

Protein: 33 g

Carbohydrates: 11 g

Potassium: 348 mg
57

CHICKEN

Chicken Orientale

8 boneless, skinless chicken breasts,

cut into chunks

8 fresh mushrooms

to taste black pepper

8 whole white onions, parboiled

2 oranges, quartered

8 canned pineapple chunks, nonsweetened

8 cherry tomatoes

1 can (6 oz) frozen, concentrated apple juice, thawed

1 C dry white wine

2 Tbsp soy sauce, low sodium

dash ginger, ground 

2 Tbsp vinegar

1/4 C vegetable oil 

1. Sprinkle chicken breasts with pepper.

2. Thread 8 skewers as follows: chicken,

mushroom, chicken, onion, chicken,

orange quarter, chicken, pineapple

chunk, cherry tomato. Place kabobs in

shallow pan.

3. Combine remaining ingredients and

spoon over kabobs. Marinate in 

refrigerator for at least 1 hour, 

then drain.

4. Broil kabobs 6 inches from heat for 15 minutes for each side. 

Brush with marinade every 5 minutes. After done, 

discard leftover marinade and serve kabobs.

Kabobs look as great 

as they taste, and

these are made with

no added salt and 

very little oil, 

in order to keep them

heart healthy.

Yield: 8 servings

Serving size: 1/2 kabob 

Each serving provides: 

Calories: 359 

Total fat: 11 g 

Saturated fat: 2 g 

Cholesterol: 66 mg 

Sodium: 226 mg 

Total fiber: 3 g

Protein: 28 g

Carbohydrates: 34 g

Potassium: 756 mg
Chicken Ratatouille

1 Tbsp vegetable oil

4 medium chicken breast halves, 

skinned, fat removed, boned, 

and cut into 1-inch pieces

2 zucchini, about 7 inches long, unpeeled, thinly sliced

1 small eggplant, peeled, cut into 1-inch cubes

1 medium onion, thinly sliced

1 medium green pepper, cut into 1-inch pieces

1/2 lb fresh mushrooms, sliced

1 can (16 oz) whole tomatoes, cut up

1 clove garlic, minced

1 1/2 tsp dried basil, crushed

1 Tbsp fresh parsley, minced

to taste black pepper

1. Heat oil in large nonstick skillet. Add chicken and sauté for about 3

minutes or until lightly browned.

2. Add zucchini, eggplant, onion, green

pepper, and mushrooms. Cook for

about 15 minutes, stirring occasionally.

3. Add tomatoes, garlic, basil, parsley, 

and pepper. Stir and continue to cook

for about 5 minutes or until chicken 

is tender.

58

MAIN DISHES

It may be hard to say

ratatouille, but this

one-dish recipe will

show you that it’s 

very easy to eat.

Yield: 4 servings

Serving size: 11/2 cups 

Each serving provides:

Calories: 266 

Total fat: 8 g 

Saturated fat: 2 g 

Cholesterol: 66 mg 

Sodium: 253 mg 

Total fiber: 6 g

Protein: 30 g

Carbohydrates: 21 g

Potassium: 1,148 mg
59

CHICKEN

Chicken Salad

3 1/4 C chicken, cooked, cubed, skinless

1/4 C celery, chopped

1 Tbsp lemon juice

1/2 tsp onion powder

1/8 tsp salt*

3 Tbsp mayonnaise, lowfat

*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each 

serving is 127 mg.

1. Bake chicken, cut into cubes, and refrigerate.

2. In large bowl, combine rest of ingredients, add chilled chicken 

and mix well.

Chill out 

with this simple, 

yet flavorful dish.

Yield: 5 servings

Serving size: 3/4 cup

Each serving provides:

Calories: 183

Total fat: 7 g

Saturated fat: 2 g

Cholesterol: 78 mg

Sodium: 201 mg

Total fiber: 0 g

Protein: 27 g

Carbohydrates: 1 g

Potassium: 240 mg
60

MAIN DISHES

Chicken Stew

8 pieces chicken (breasts or legs)

1 C water

2 cloves small garlic, minced

1 small onion, chopped

1 1/2 tsp salt

1/2 tsp pepper

3 medium tomatoes, chopped

1 tsp parsley, chopped

1/4 C celery, finely chopped

2 medium potatoes, peeled, chopped

2 small carrots, chopped

2 bay leaves

1. Remove skin from chicken, along with any extra fat. In large skillet,

combine chicken, water, garlic, onion, salt, pepper, tomatoes, and

parsley. Tightly cover and cook over low heat for 25 minutes.

2. Add celery, potatoes, carrots, and bay

leaves and continue to cook for 15 more

minutes or until chicken and vegetables

are tender. Remove bay leaves before

serving.

This stew is as 

hearty as any, but

healthier than most.

Yield: 8 servings

Serving size: 1 piece 

of chicken

Each serving provides:

Calories: 206

Total fat: 6 g

Saturated fat: 2 g

Cholesterol: 75 mg

Sodium: 489 mg

Total fiber: 2 g

Protein: 28 g

Carbohydrates: 10 g

Potassium: 493 mg
61

CHICKEN

Crispy Oven-Fried Chicken

1/2 C skim milk or buttermilk

1 tsp poultry seasoning

1 C cornflakes, crumbled

1 1/2 Tbsp onion powder

1 1/2 Tbsp garlic powder

2 tsp black pepper

2 tsp dried hot pepper, crushed

1 tsp ginger, ground

8 pieces chicken, skinless (4 breasts, 4 drumsticks)

a few shakes of paprika

1 tsp vegetable oil

1. Preheat oven to 350 °F.

2. Add 1/2 teaspoon of poultry seasoning

to milk.

3. Combine all other spices with cornflake crumbs and place in plastic bag.

4. Wash chicken and pat dry. Dip chicken

into milk, shake to remove excess, then

quickly shake in bag with seasoning

and crumbs.

5. Refrigerate for 1 hour.

6. Remove from refrigerator and sprinkle

lightly with paprika for color.

7. Evenly space chicken on greased baking pan.

8. Cover with aluminum foil and bake for 40 minutes. Remove foil

and continue baking for an added 30–40 minutes or until meat can

be easily pulled away from bone with fork. Drumsticks may require

less baking time than breasts. (Do not turn chicken during baking.)

Crumbs will form crispy "skin." 

Kids will love this 

chicken—it tastes 

batter-dipped and fried,

but is actually good 

for the heart.

Yield: 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: 82 mg

Sodium: 286 mg

Total fiber: 1 g

Protein: 30 g

Carbohydrates: 22 g

Potassium: 339 mg
62

MAIN DISHES

Finger-Licking 

Curried Chicken

1 1/2 tsp curry powder

1 tsp thyme, crushed

1 stalk scallion, chopped

1 Tbsp hot pepper, chopped

1 tsp black pepper, ground

8 cloves garlic, crushed

1 Tbsp ginger, grated

3/4 tsp salt

8 pieces chicken, skinless (breast and drumstick)

1 Tbsp olive oil

1 C water

1 medium white potato, diced

1 large onion, chopped

1. Mix together curry powder, thyme, scallion, hot pepper, cayenne

pepper, black pepper, garlic, ginger,

onion, and salt.

2. Sprinkle seasoning mixture on chicken.

3. Marinate for at least 2 hours in refrigerator.

4. Heat oil in skillet over medium flame.

Add chicken and sauté.

5. Add water and allow chicken to cook

over medium flame for 30 minutes.

6. Add diced potatoes and cook for an

added 30 minutes.

7. Add onions and cook for 15 minutes

more or until meat is tender.

The name tells all—

ginger and curry 

powder make this

dish irresistable.

Yield: 6 servings

Serving size: 1/2 breast 

or 2 small drumsticks

Each serving provides:

Calories: 213

Total fat: 6 g

Saturated fat: 2 g

Cholesterol: 81 mg

Sodium: 363 mg

Total fiber: 1 g

Protein: 28 g

Carbohydrates: 10 g

Potassium: 384 mg
63

Grilled Chicken 

With Green Chile Sauce

4 chicken breasts, boneless, 

skinless

1/4 C olive oil

2 limes, juice only

1/4 tsp oregano

1/2 tsp black pepper

1/4 C water

10–12 tomatillos, husks removed, cut 

in half

1/2 medium onion, quartered

2 cloves garlic, finely chopped

2 jalapeño peppers

2 Tbsp cilantro, chopped

1/4 tsp salt

1/4 C lowfat sour cream

1. Combine oil, juice from one lime, oregano, and black pepper in shallow, glass baking dish. Stir.

2. Place chicken breasts in baking dish and turn to coat each side. Cover

dish and refrigerate overnight. Turn chicken periodically to marinate

it on both sides.

3. Put water, tomatillos, and onion into saucepan. Bring to gentle boil

and cook uncovered for 10 minutes or until tomatillos are tender.

4. In blender, place cooked onion, tomatillos, and any remaining water.

Add garlic, jalapeño peppers, cilantro, salt, and juice of second lime.

Blend until all ingredients are smooth. Place sauce in bowl and

refrigerate.

5. Place chicken breasts on hot grill and cook until done. Place 

chicken on serving platter. Spoon tablespoon of lowfat sour cream

over each chicken breast. Pour sauce over sour cream.

In this recipe, the

chicken is marinated 

to make it tender 

without using 

a lot of fat.

Yield: 4 servings

Serving size: 1 breast

Each serving provides:

Calories: 210

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 73 mg

Sodium: 91 mg

Total fiber: 3 g

Protein: 29 g

Carbohydrates: 14 g

Potassium: 780 mg

CHICKEN
64

MAIN DISHES

Jamaican Jerk Chicken

1/2 tsp cinnamon, ground

11/2 tsp allspice, ground

11/2 tsp black pepper, ground

1 Tbsp hot pepper, chopped

1 tsp hot pepper, crushed, dried

2 tsp oregano, crushed

2 tsp thyme, crushed

1/2 tsp salt

6 cloves garlic, finely chopped

1 C onion, pureed or finely chopped

1/4 C vinegar

3 Tbsp brown sugar

8 pieces chicken, skinless 

(4 breasts, 4 drumsticks)

1. Preheat oven to 350 °F.

2. Combine all ingredients except chicken

in large bowl. Rub seasoning over

chicken and marinate in refrigerator for

6 hours or longer.

3. Evenly space chicken on nonstick or

lightly greased baking pan.

4. Cover with aluminum foil and bake for 40 minutes. Remove foil

and continue baking for an added 30–40 minutes or until the meat

can be easily pulled away from the bone with a fork.

The spices and 

peppers in this dish

will transport you 

to a whole new taste.

Yields: 6 servings

Serving size: 1/2 breast 

or 2 small drumsticks

Each serving provides:

Calories: 199

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 81 mg

Sodium: 267 mg

Total fiber: 1 g

Protein: 28 g

Carbohydrates: 12 g

Potassium: 338 mg
20-Minute Chicken Creole

4 medium chicken breast halves, 

skinless, boned, and cut into 

1-inch strips*

1 C (14 oz) tomatoes, cut up**

1 C low-sodium chili sauce 

11/2 C (1 large) green pepper, chopped

11/2 C celery, chopped

1/4 C onion, chopped

2 cloves garlic, minced

1 Tbsp fresh basil (or 1 tsp dried)

1 Tbsp fresh parsley (or 1 tsp dried)

1/4 tsp red pepper, crushed 

1/4 tsp salt

as needed nonstick cooking spray

* For convenience, you can use uncooked boneless, skinless chicken breast.

** To cut back on sodium, try low sodium canned tomatoes.

1. Spray deep skillet with nonstick 

cooking spray. Preheat pan over 

high heat.

2. Cook chicken in hot skillet, stirring, 

for 3–5 minutes or until no longer

pink. Reduce heat.

3. Add tomatoes with juice, low sodium

chili sauce, green pepper, celery, onion,

garlic, basil, parsley, crushed red 

pepper, and salt. Bring to boil and

reduce heat. Simmer covered for 

10 minutes.

4. Serve over hot cooked rice or whole

wheat pasta.

65

CHICKEN

This quick Southern

dish contains no added

fat and very little

added salt in its spicy

tomato sauce.

Yield: 4 servings

Serving size: 11/2 cups 

Each serving provides: 

Calories: 274 

Total fat: 5 g 

Saturated fat: 1 g 

Cholesterol: 73 mg 

Sodium: 383 mg 

Total fiber: 4 g 

Protein: 30 g

Carbohydrates: 30 g

Potassium: 944 mg
VeryLemony Chicken

1 1/2 lb chicken breast, skinned, fat 

removed

1/2 C fresh lemon juice

2 Tbsp white wine vinegar

1/2 C fresh lemon peel, sliced

3 tsp fresh oregano, chopped (or 1 tsp dried oregano, crushed)

1 medium onion, sliced

1/4 tsp salt

to taste black pepper

1/2 tsp paprika

1. Place chicken in 13- by 9- by 2-inch glass baking dish.

2. Mix lemon juice, vinegar, lemon peel, oregano, and onions. 

Pour over chicken, cover, and marinate in refrigerator several hours,

turning occasionally, or overnight.

3. Sprinkle with salt, pepper, and paprika.

4. Cover and bake at 300 oF for 30 

minutes. Uncover and bake for 

added 30 minutes or until done.

66

MAIN DISHES

This tangy chicken

scores high on taste,

while being lower in

calories, saturated fat,

and cholesterol.

Yield: 4 servings

Serving size: 

1 breast with sauce 

Each serving provides: 

Calories: 179 

Total fat: 4 g 

Saturated fat: 1 g 

Cholesterol: 73 mg 

Sodium: 222 mg 

Total fiber: 2 g

Protein: 28 g

Carbohydrates: 8 g

Potassium: 350 mg
Yosemite Chicken Stew

and Dumplings

FOR STEW

1 lb chicken, skinless, boneless, cut into 

1-inch cubes 

1/2 C onion, coarsely chopped 

1 medium carrot, peeled, thinly sliced 

1 stalk celery, thinly sliced 

1/4 tsp salt

to taste black pepper 

1 pinch ground cloves 

1 bay leaf 

3 C water

1 tsp cornstarch

1 tsp dried basil 

1 package (10 oz) frozen peas 

FOR CORNMEAL DUMPLINGS

1 C yellow cornmeal 

3/4 C sifted all-purpose flour 

2 tsp baking powder 

1/2 tsp salt

1 C lowfat milk 

1 Tbsp vegetable oil

To prepare stew:

1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and

water in large saucepan. Heat to boiling. Cover and reduce heat to

simmer. Cook for about 30 minutes or until chicken is tender.

2. Remove chicken and vegetables from broth. Strain broth.

67

CHICKEN

This satisfying dish

keeps the fat down 

so you can enjoy its

dumplings without

turning into one.

Yield: 6 servings

Serving size: 11/4 cups 

stew with 2 dumplings 

Each serving provides: 

Calories: 301

Total fat: 6 g

Saturated fat: 1 g

Cholesterol: 43 mg

Sodium: 471 mg

Total fiber: 5 g

Protein: 24 g

Carbohydrates: 37 g

Potassium: 409 mg

continued on next page
68

MAIN DISHES

Yosemite Chicken Stew and Dumplings (continued)

3. Skim fat from broth. Measure and, if necessary, add water to make 

3 cups liquid.

4. Add cornstarch to 1 cup of cooled broth and mix by shaking vigorously in jar with tight-fitting lid.

5. Pour mix into saucepan with remaining broth. Cook, stirring constantly, until liquid comes to boil and is thickened.

6. Add basil, peas, and reserved vegetables to sauce. Stir to combine.

7. Add chicken and heat slowly to boiling while preparing cornmeal

dumplings.

To prepare dumplings:

1. Put cornmeal, flour, baking powder, and salt into large mixing bowl.

2. Mix milk and oil. Add milk mixture all at once to dry ingredients.

Stir just enough to moisten flour and evenly distribute liquid.

Dough will be soft.

3. Drop by full tablespoons on top of stew. Cover saucepan tightly.

Heat to boiling. Reduce heat to simmering, and steam for about 20

minutes. Do not lift cover.
69

TURKEY

Autumn Turkey-Stuffed

Cabbage

1 head cabbage

1/2 lb lean ground beef

1/2 lb ground turkey

2 small onions, one minced, one sliced

1 slice stale whole wheat bread, crumbled

1/4 C water

1/8 tsp black pepper

1 can (16 oz) diced tomatoes

1 C water

1 medium carrot, sliced

1 Tbsp lemon juice

2 Tbsp brown sugar

1 Tbsp cornstarch 

1. Rinse and core cabbage. Carefully

remove 10 outer leaves and place in

saucepan. Cover with boiling water

and simmer for 5 minutes. Remove

cooked cabbage leaves and drain on

paper towel.

2. Shred 1/2 cup of raw cabbage and set

aside.

3. Brown ground beef and turkey, and

minced onion in skillet. Drain fat.

4. Place cooked and drained meat 

mixture, bread crumbs, water, and 

pepper in mixing bowl.

This dish cuts the fat

by mixing turkey 

and lean beef.

Yield: 5 servings

Serving size: 2 rolls

Each serving provides: 

Calories: 235

Total fat: 9 g

Saturated fat: 3 g

Cholesterol: 56 mg

Sodium: 235 mg 

Total fiber: 3 g

Protein: 20 g

Carbohydrates: 18 g

Potassium: 545 mg

continued on next page
70

MAIN DISHES

Autumn Turkey-Stuffed Cabbage (continued)

5. Drain tomatoes, reserving liquid, and add 1/2 cup tomato juice 

from can to meat mixture. Mix well. Place 1/4 cup of filling on

each parboiled, drained cabbage leaf. Fold. Place folded side

down in skillet.

6. Add tomatoes, sliced onion, water, shredded cabbage, and carrot.

Cover and simmer for about 1 hour or until cabbage is tender, 

basting occasionally.

7. Remove cabbage rolls to serving platter, keep warm.

8. Mix lemon juice, brown sugar, and cornstarch together in 

small bowl. Add to vegetables and liquid in skillet and cook,

stirring occasionally, until thickened and clear. 

Serve over cabbage rolls.
Spaghetti With 

Turkey Meat Sauce

1 lb ground turkey, lean 

1 can (28 oz) tomatoes, cut up 

1 C green pepper, finely chopped

1 C onion, finely chopped

2 cloves garlic, minced 

1 tsp dried oregano, crushed 

1 tsp black pepper 

1 lb spaghetti, uncooked 

as needed nonstick cooking spray 

1. Coat large skillet with nonstick spray. Preheat over high heat.

2. Add turkey and cook, stirring occasionally, for 5 minutes. 

Drain and discard fat.

3. Stir in tomatoes with juice, green 

pepper, onion, garlic, oregano, and

black pepper. Bring to boil. Reduce

heat and simmer covered for 15 

minutes, stirring occasionally. 

Remove cover and simmer for added 

15 minutes. (For creamier sauce, 

give sauce a whirl in blender or food

processor.)

4. Meanwhile, cook spaghetti in unsalted

water. Drain well.

5. Serve sauce over spaghetti.

71

TURKEY

Turkey isn’t just 

for Thanksgiving. 

Let it go Italian 

for this healthy, 

meaty spaghetti.

Yield: 6 servings

Serving size: 

5 oz of sauce with 

9 oz of cooked spaghetti 

Each serving provides: 

Calories: 455 

Total fat: 6 g 

Saturated fat: 1 g 

Cholesterol: 51 mg 

Sodium: 248 mg 

Total fiber: 5 g

Protein: 28 g

Carbohydrates: 71 g

Potassium: 593 mg
72

MAIN DISHES

Turkey Meat Loaf

1 lb lean turkey, ground

1/2 C regular oats, dry

1 large egg

1 Tbsp onion, dehydrated

1/4 C catsup

1. Combine all ingredients and mix well.

2. Bake in loaf pan at 350 °F or to internal

temperature of 165 °F for 25 minutes.

3. Cut into five slices and serve.

Here’s a healthier 

version of an old

diner favorite.

Yield: 5 servings

Serving size: 1 slice (3 oz)

Each serving yields:

Calories: 192

Total fat: 7 g

Saturated fat: 2 g

Cholesterol: 103 mg

Sodium: 214 mg

Total fiber: 1 g

Protein: 21 g

Carbohydrates: 23 g

Potassium: 292 mg
Baked Salmon Dijon

1 C fat free sour cream 

2 tsp dried dill 

3 Tbsp scallions, finely chopped 

2 Tbsp Dijon mustard 

2 Tbsp lemon juice

1 1/2 lb salmon fillet with skin, cut in center 

1/2 tsp garlic powder

1/2 tsp black pepper 

as needed fat free cooking spray

1. Whisk sour cream, dill, onion, mustard, and lemon juice in small

bowl to blend. 

2. Preheat oven to 400 °F. Lightly oil baking sheet with cooking spray.

3. Place salmon, skin side down, on prepared sheet. Sprinkle with 

garlic powder and pepper, then spread with the sauce.

4. Bake salmon until just opaque in center, about 20 minutes.

73

FISH

This salmon entrée 

is easy to make and

will be enjoyed by 

the whole family!

Yield: 6 servings

Serving size: 

1 piece (4 oz)

Each serving provides:

Calories: 196

Total fat: 7 g

Saturated fat: 2 g

Cholesterol: 76 mg

Sodium: 229 mg

Total fiber: less than 1 g

Protein: 27 g

Carbohydrates: 5 g

Potassium: 703 mg
74

MAIN DISHES

Baked Trout

2 lb trout fillet, cut into 6 pieces 

Any kind of fish can be used.

3 Tbsp lime juice (about 2 limes)

1 medium tomato, chopped

1/2 medium onion, chopped

3 Tbsp cilantro, chopped

1/2 tsp olive oil

1/4 tsp black pepper

1/4 tsp salt

1/4 tsp red pepper (optional)

1. Preheat oven to 350 °F.

2. Rinse fish and pat dry. Place in baking

dish.

3. In separate dish, mix remaining 

ingredients together and pour 

over fish.

4. Bake for 15–20 minutes or until 

fork-tender.

You’ll reel them in

with this nutritious

delicious dish.

Yield: 6 servings

Serving size: 1 piece

Each serving provides:

Calories: 236

Total fat: 9 g

Saturated fat: 3 g

Cholesterol: 104 mg

Sodium: 197 mg

Total fiber: less than 1 g

Protein: 34 g

Carbohydrates: 2 g

Potassium: 865 mg
Catfish Stew and Rice

2 medium potatoes

1 can (141/2 oz) tomatoes, cut up*

1 C onion, chopped

1 C (8–oz bottle) clam juice or water

1 C water

2 cloves garlic, minced

1/2 head cabbage, coarsely chopped

1 lb catfish fillets

as needed green onion, sliced

11/2 Tbsp Chili and Spice Seasoning (see page 138)

2 C cooked rice (white or brown)

* Reduce the sodium by using low or no added sodium canned tomatoes.

1. Peel potatoes and cut into quarters.

2. In large pot, combine potatoes, 

tomatoes and their juice, onion, clam

juice, water, and garlic. Bring to boil

and reduce heat. Cook covered over

medium-low heat for 10 minutes.

3. Add cabbage and return to boil.

Reduce heat. Cook covered over 

medium-low heat for 5 minutes, 

stirring occasionally.

4. Meanwhile, cut fillets into 2-inch

lengths. Coat with Chili and Spice

Seasoning.

5. Add fish to vegetables. Reduce heat

and simmer covered for 5 minutes or

until fish flakes easily with fork.

6. Serve in soup plates. Garnish with sliced green onion, if desired.

Serve with scoop of hot cooked rice.

75

FISH

Catfish isn’t just

Southern anymore.

Everyone can go 

"down home" 

with this dish.

Yield: 4 servings

Serving size: 1 cup of stew 

with 1/2 cup of rice

Each serving provides:

Calories: 363

Total fat: 8 g

Saturated fat: 2 g

Cholesterol: 87 mg

Sodium: 355 mg

Total fiber: 4 g

Protein: 28 g

Carbohydrates: 44 g

Potassium: 1,079 mg
76

MAIN DISHES

Fish Veronique 

1 lb white fish (such as cod, sole, 

or turbot)

1/4 tsp salt

1/8 tsp black pepper

1/4 C dry white wine

1/4 C chicken stock or broth, skim fat 

from top

1 Tbsp lemon juice

1 Tbsp soft margarine

2 Tbsp flour

3/4 C lowfat or skim milk

1/2 C seedless grapes 

as needed nonstick cooking spray

1. Spray 10- by 6-inch baking dish with nonstick spray. Place fish in

pan and sprinkle with salt and pepper.

2. Mix wine, stock, and lemon juice in

small bowl and pour over fish.

3. Cover and bake at 350 oF for 15 minutes.

4. Melt margarine in small saucepan.

Remove from heat and blend in flour.

Gradually add milk and cook over 

moderately low heat, stirring constantly,

until thickened.

5. Remove fish from oven, and pour liquid

from baking dish into "cream" sauce,

stirring until blended. Pour sauce over

fish and sprinkle with grapes.

6. Broil about 4 inches from heat for 5 

minutes or until sauce starts to brown.

Here’s a trick to treat

the taste buds:

Remove the fat from

the chicken broth and

add lowfat milk to get

a healthy sauce that

tastes rich and looks

creamy.

Yield: 4 servings

Serving size: 1 fillet 

with sauce 

Each serving provides: 

Calories: 166 

Total fat: 2 g 

Saturated fat: 1 g 

Cholesterol: 61 mg 

Sodium: 343 mg

Total fiber: less than 1 g

Protein: 24 g

Carbohydrates: 9 g

Potassium: 453 mg
77

FISH

Mediterranean Baked Fish

1 lb fish fillets (sole, flounder, or 

sea perch) 

2 tsp olive oil

1 large onion, sliced

1 can (16 oz) whole tomatoes, drained (reserve juice), 

coarsely chopped

1/2 C tomato juice (reserved from canned tomatoes)

1 bay leaf

1 clove garlic, minced

1 C dry white wine

1/4 C lemon juice

1/4 C orange juice

1 Tbsp fresh orange peel, grated

1 tsp fennel seeds, crushed

1/2 tsp dried oregano, crushed

1/2 tsp dried thyme, crushed

1/2 tsp dried basil, crushed

to taste black pepper

1. Heat oil in large nonstick skillet. 

Add onion and sauté over moderate

heat for 5 minutes or until soft.

2. Add all remaining ingredients except

fish. Stir well and simmer uncovered

for 30 minutes.

3. Arrange fish in 10- by 6-inch baking dish. Cover with sauce. 

Bake uncovered at 375 oF for about 15 minutes or until fish 

flakes easily.

Taste the

Mediterranean 

in this dish’s tomato,

onion, and garlic

sauce.

Yield: 4 servings

Serving size: 

4-oz fillet with sauce 

Each serving provides: 

Calories: 178 

Total fat: 4 g 

Saturated fat: 1 g 

Cholesterol: 56 mg 

Sodium: 260 mg 

Total fiber: 3 g

Protein: 22 g

Carbohydrates: 12 g 

Potassium: 678 mg
78

MAIN DISHES

Mouth-Watering 

Oven-Fried Fish

2 lb fish fillets

1 Tbsp lemon juice, fresh

1/4 C skim milk or 1% buttermilk

2 drops hot pepper sauce

1 tsp fresh garlic, minced

1/4 tsp white pepper, ground

1/4 tsp salt

1/4 tsp onion powder

1/2 C cornflakes, crumbled, or regular bread crumbs

1 Tbsp vegetable oil

1 fresh lemon, cut in wedges

1. Preheat oven to 475 °F.

2. Wipe fillets with lemon juice and pat dry.

3. Combine milk, hot pepper sauce, and garlic.

4. Combine pepper, salt, and onion powder with cornflake crumbs and

place on plate.

5. Let fillets sit briefly in milk. Remove

and coat fillets on both sides with 

seasoned crumbs. Let stand briefly 

until coating sticks to each side of fish.

6. Arrange on lightly oiled shallow 

baking dish.

7. Bake for 20 minutes on middle rack

without turning.

8. Cut into 6 pieces. Serve with fresh

lemon.

This heart healthy

dish can be made

with many kinds of

fish—to be enjoyed

over and over.

Yield: 6 servings

Serving size: 1 cut piece

Each serving provides:

Calories: 183

Total fat: 2 g

Saturated fat: less than 1 g

Cholesterol: 80 mg

Sodium: 325 mg

Total fiber: 1 g

Protein: 30 g

Carbohydrates: 10 g

Potassium: 453 mg
79

FISH

Scallop Kabobs

3 medium green peppers, cut into 

11/2-inch squares

11/2 lb fresh bay scallops

1 pt cherry tomatoes

1/4 C dry white wine

1/4 C vegetable oil

3 Tbsp lemon juice

dash garlic powder

to taste black pepper 

4 skewers

1. Parboil green peppers for 2 minutes.

2. Alternately thread first three ingredients on skewers.

3. Combine next five ingredients.

4. Brush kabobs with wine/oil/lemon

mixture, then place on grill (or under 

broiler).

5. Grill for 15 minutes, 

turning and basting 

frequently.

These colorful kabobs

use scallops, which 

are naturally low in 

saturated fat.

Yield: 4 servings

Serving size: 1 kabob 

(6 oz) 

Each serving provides: 

Calories: 224 

Total fat: 6 g 

Saturated fat: 1 g 

Cholesterol: 43 mg 

Sodium: 355 mg 

Total fiber: 3 g

Protein: 30 g

Carbohydrates: 13 g

Potassium: 993 mg
Spicy Baked Fish

1 lb cod (or other fish) fillet

1 Tbsp olive oil

1 tsp commercial spicy seasoning, 

salt free, or Hot ‘N Spicy Seasoning mix (see recipe, page 140)

as needed nonstick cooking spray

1. Preheat oven to 350 °F. Spray casserole

dish with nonstick cooking oil spray.

2. Wash and dry fish. Place in dish.

Drizzle with oil and seasoning 

mixture.

3. Bake uncovered for 15 minutes or until

fish flakes with fork. Cut into 4 pieces.

Serve with rice.

80

MAIN DISHES

This spicy seafood

dish will delight

everyone.

Yields: 4 servings

Serving size: 

1 piece (3 oz)

Each serving provides:

Calories: 134

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 60 mg

Sodium: 93 mg

Total fiber: 0 g

Protein: 21 g

Carbohydrates: less than 1 g

Potassium: 309 mg
Spinach-Stuffed Sole

1 tsp olive oil 

1/2 lb fresh mushrooms, sliced 

1/2 lb fresh spinach, chopped 

1/4 tsp oregano leaves, crushed 

1 clove garlic, minced

11/2 lb sole fillets or other white fish 

2 Tbsp sherry 

4 oz (1 C) part-skim mozzarella cheese, grated 

as needed nonstick cooking spray 

1. Preheat oven to 400 oF.

2. Coat 10- by 6-inch baking dish with nonstick cooking spray.

3. Heat oil in skillet and sauté mushrooms for about 3 minutes or until

tender.

4. Add spinach and continue cooking for about 1 minute or until

spinach is barely wilted. Remove from heat and drain liquid into

prepared baking dish.

5. Add oregano and garlic to drained

sautéed vegetables. Stir to mix ingredients.

6. Divide vegetable mixture evenly among

fillets and place in center of each.

7. Roll each fillet around mixture and

place seam-side down in prepared baking dish.

8. Sprinkle with sherry, then grated mozzarella cheese. Bake for 15–20 minutes

or until fish flakes easily. Lift out with

slotted spoon.

81

FISH

Heart healthy doesn’t

have to mean plain

cooking, as this 

special dish shows.

Yield: 4 servings

Serving size: 1 fillet roll

Each serving provides: 

Calories: 273 

Total fat: 9 g 

Saturated fat: 4 g 

Cholesterol: 95 mg 

Sodium: 163 mg 

Total fiber: 2 g

Protein: 39 g

Carbohydrates: 6 g

Potassium: 880 mg
82

MAIN DISHES

Tuna Salad

2 can (6 oz each) tuna, water pack

1/2 C raw celery, chopped

1/3 C green onions, chopped

61/2 Tbsp mayonnaise, reduced fat

1. Rinse and drain tuna for 5 minutes. Break apart with fork.

2. Add celery, onion, and mayonnaise, and

mix well.

Perfect for a healthy

lunchtime salad plate

or sandwich.

Makes: 5 servings

Serving size: 1/2 cup

Each serving provides: 

Calories: 146

Total fat: 7 g 

Saturated fat: 1 g 

Cholesterol: 25 mg 

Sodium: 158 mg 

Total fiber: 1 g

Protein: 16 g

Carbohydrates: 4 g

Potassium: 201 mg
83

PASTA

Chillin’ Out Pasta Salad

21/2 C (8 oz) medium shell pasta

1 C (8 oz) plain nonfat yogurt

2 Tbsp spicy brown mustard

2 Tbsp salt free herb seasoning

11/2 C celery, chopped

1 C green onion, sliced

1 lb small shrimp, cooked

3 C (about 3 large) tomatoes, coarsely chopped

1. Cook pasta according to directions—but do not add salt to water.

Drain and cool.

2. In large bowl, stir together yogurt, mustard, and herb seasoning.

3. Add pasta, celery, and green onion, and mix well. Chill for at least 2

hours.

4. Just before serving, carefully stir in shrimp and tomatoes.

Cook up this taste feast

and set the table for a

new family favorite.

Servings: 12

Serving size: 1/2 cup

Each serving yields:

Calories: 140

Total fat: 1 g

Saturated fat: less than 1 g

Cholesterol: 60 mg

Sodium: 135 mg

Total fiber: 1 g

Protein: 14 g

Carbohydrates: 19 g

Potassium: 295 mg
84

MAIN DISHES

Classic Macaroni 

and Cheese

2 C macaroni

1/2 C onions, chopped

1/2 C evaporated skim milk

1 medium egg, beaten

1/4 tsp black pepper

11/4 C (4 oz) lowfat sharp cheddar cheese, finely shredded

as needed nonstick cooking spray

1. Cook macroni according to directions—but do not add salt to the

cooking water. Drain and set aside.

2. Spray casserole dish with nonstick cooking spray.

3. Preheat oven to 350 °F.

4. Lightly spray saucepan with nonstick cooking spray. 

Add onions to saucepan and sauté for about 3 minutes.

5. In another bowl, combine macaroni, onions, and rest of the 

ingredients, and mix thoroughly.

6. Transfer mixture into casserole dish.

7. Bake for 25 minutes or until bubbly. 

Let stand for 10 minutes before serving.

This recipe proves 

you don’t have to 

give up your favorite

dishes to eat heart

healthy meals. Here’s

a lower fat version 

of a true classic.

Servings: 8

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
85

PASTA

Red Hot Fusilli

1 Tbsp olive oil 

2 cloves garlic, minced 

1/4 C fresh parsley, minced 

4 C ripe tomatoes, chopped 

1 Tbsp fresh basil, chopped (or 1 tsp

dried)

1 Tbsp oregano leaves, crushed (or 

1 tsp dried)

1/4 tsp salt 

to taste ground red pepper or cayenne 

8 oz uncooked fusilli pasta 

(4 C cooked) 

1/2 lb (optional) cooked chicken breasts,

diced into 1/2-inch pieces 

(3/4 lb if raw) 

1. Heat oil in medium saucepan. 

Sauté garlic and parsley until golden.

2. Add tomatoes and spices. Cook 

uncovered over low heat for 15 

minutes or until thickened, stirring 

frequently. If desired, add chicken and

continue cooking for 15 minutes until

chicken is heated through and sauce is

thick.

3. Cook pasta in unsalted water until

firm.

4. To serve, spoon sauce over pasta and

sprinkle with coarsely chopped parsley.

Serve hot as a main dish and cold for

next day's lunch.

This lively dish is low 

in saturated fat and

free of cholesterol.

Yield: 4 servings

Serving Size: 1 cup 

Each serving provides: 

Calories: 293 

Total fat: 5 g 

Saturated fat: 1 g 

Cholesterol: 0 mg 

Sodium: 168 mg 

Total fiber: 4 g

Protein: 9 g

Carbohydrates: 54 g

Potassium: 489 mg

Each serving with 

chicken provides:

Calories: 391 

Total fat: 8 g 

Saturated fat: 1 g 

Cholesterol: 48 mg 

Sodium: 211 mg 

Total fiber: 4 g

Protein: 27 g

Carbohydrates: 54 g

Postassium: 629 mg
86

MAIN DISHES

Sweet and Sour Seashells

1 lb uncooked small seashell pasta 

(9 C cooked)

2 Tbsp vegetable oil

3/4 C sugar

1/2 C cider vinegar

1/2 C wine vinegar

1/2 C water

3 Tbsp prepared mustard

to taste black pepper

1 jar (2 oz) sliced pimentos

2 small cucumbers

2 small onions, thinly sliced

18 leaves lettuce 

1. Cook pasta in unsalted water, drain, rinse with cold water, and drain

again. Stir in oil.

2. Transfer to 4-quart bowl. In blender, place sugar, vinegars, water,

prepared mustard, salt, pepper, and pimento. Process at low speed

for 15–20 seconds, or just enough so

flecks of pimento can be seen. 

Pour over pasta.

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 for 24

hours. Stir occasionally.

5. Drain, and serve on lettuce.

Drain the marinade

before serving this

dish in order to lower

the fat and sodium—

but keep all the 

great taste.

Yield: 18 servings

Serving Size: 1/2 cup 

Each serving provides: 

Calories: 158

Total fat: 2 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 35 mg

Total fiber: 2 g

Protein: 4 g

Carbohydrates: 31 g

Potassium: 150 mg
87

VEGETARIAN

Black Beans With Rice

1 lb black beans, dry

7 C water

1 medium green pepper, coarsely chopped

11/2 C onion, chopped

1 Tbsp vegetable oil

2 bay leaves

1 clove garlic, minced

1/2 tsp salt

1 Tbsp vinegar (or lemon juice)

6 C rice, cooked in unsalted water

1 jar (4 oz) sliced pimento, drained

1 lemon, cut into wedges 

1. Pick through beans to remove bad ones. Soak beans overnight in

cold water. Drain and rinse.

2. In large soup pot or Dutch oven, stir together beans, water, 

green pepper, onion, oil, bay leaves, garlic, and salt. 

Cover and boil for 1 hour.

3. Reduce heat and simmer, covered, 

for 3–4 hours or until beans are very

tender. Stir occasionally, and add water

if needed.

4. Remove and mash about a third of

beans. Return to pot. Stir and heat

through.

5. When ready to serve, remove bay

leaves and stir in vinegar or lemon

juice.

6. Serve over rice. Garnish with sliced

pimento and lemon wedges.

A delicious Caribbean

favorite that’s made

with very little 

added fat.

Yield: 6 servings

Serving size: 8 oz 

Each serving provides: 

Calories: 508 

Total fat: 4 g 

Saturated fat: 1 g 

Cholesterol: 0 mg 

Sodium: 206 mg 

Total fiber: 14 g

Protein: 21 g

Carbohydrates: 98 g

Potassium: 852 mg
88

MAIN DISHES

Caribbean Pink Beans

1 lb pink beans

10 C water

2 medium plantains, finely chopped

1 large tomato, finely chopped

1 small red pepper, finely chopped

1 medium white onion, finely chopped

3 cloves garlic, finely chopped

11/2 tsp salt

1. Rinse and pick through beans. Put beans in large pot and add 10

cups of water. Place pot in refrigerator and allow beans to soak

overnight.

2. Cook beans until soft. Add more water, as needed, while beans are

cooking.

3. Add plantains, tomato, pepper, onion, garlic, and salt. Continue

cooking at low heat until plantains are soft.

Yield: 16 servings

Serving size: 1/2 cup

Each serving provides:

Calories: 133

Total fat: less than 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 205 mg

Total fiber: 5 g

Protein: 6 g

Carbohydrates: 28 g

Potassium: 495 mg

This dish stays healthy

by using beans 

prepared without 

lard or other fat.

 SERVING TIP

Try it with rice.
89

VEGETARIAN

New Orleans Red Beans

1 lb dry red beans 

2 qt water 

11/2 C onion, chopped 

1 C celery, chopped

4 bay leaves 

1 C green peppers, chopped

3 Tbsp garlic, chopped 

3 Tbsp parsley, chopped 

2 tsp dried thyme, crushed 

1 tsp salt

1 tsp black pepper 

1. Pick through beans to remove bad ones. 

Rinse beans rinse thoroughly.

2. In large pot, combine beans, water,

onion, celery, and bay leaves. Bring to

boil. Reduce heat, cover, and cook

over low heat for about 1 1/2 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 until creamy,

about 30 minutes. Remove bay leaves.

4. Serve with hot cooked brown rice, 

if desired.

This vegetarian dish 

is virtually fat free 

and entirely delicious.

Yield: 8 servings

Serving size: 1 1/4 cup 

Each serving provides: 

Calories: 171

Total fat: less than 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 285 mg

Total fiber: 7 g

Protein: 10 g

Carbohydrates: 32 g

Potassium: 665 mg
90

MAIN DISHES

Summer Vegetable

Spaghetti

2 C small yellow onions, cut in eighths 

2 C (about 1 lb) ripe tomatoes, peeled, chopped 

2 C (about 1 lb) yellow and green squash, thinly sliced

11/2 C (about 1/2 lb) fresh green beans, cut

2/3 C water

2 Tbsp fresh parsley, minced

1 clove garlic, minced 

1/2 tsp chili powder 

1/4 tsp salt

to taste black pepper 

1 can (6 oz) tomato paste 

1 lb spaghetti, uncooked

1/2 C Parmesan cheese, grated

1. Combine first 10 ingredients in large

saucepan. Cook for 10 minutes, then

stir in tomato paste. Cover and cook

gently for 15 minutes, stirring 

occasionally, until vegetables are tender.

2. Cook spaghetti in unsalted water 

according to package directions. 

3. Spoon sauce over drained hot spaghetti.

Sprinkle Parmesan cheese on top.

This lively vegetarian

pasta dish is delicious

hot or cold.

Yield: 9 servings

Serving size: 1 cup of 

spaghetti and 3/4 cup of

sauce with vegetables 

Each serving provides:

Calories: 271 

Total fat: 3 g 

Saturated fat: 1 g 

Cholesterol: 4 mg 

Sodium: 328 mg

Total fiber: 5 g 

Protein: 11 g

Carbohydrates: 51 g

Potassium: 436 mg
91

VEGETARIAN

Vegetarian 

Spaghetti Sauce

2 Tbsp olive oil

2 small onions, chopped

3 cloves garlic, chopped

11/4 C zucchini, sliced

1 Tbsp oregano, dried

1 Tbsp basil, dried

1 can (8 oz) tomato sauce

1 can (6 oz) tomato paste*

2 medium tomatoes, chopped

1 C water

*Reduce sodium by using 6-oz can of no salt added tomato paste. 

New sodium content for each serving is 260 mg.

1. In medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil

for 5 minutes on medium heat.

2. Add remaining ingredients and simmer, covered, for 45 minutes.

Serve over spaghetti.

Simple and simply 

delicious—here’s a

healthy sauce to 

serve with spaghetti 

or other pasta.

Yield: 6 servings

Serving size: 3/4 cup

Each serving provides:

Calories: 102

Total fat: 5 g

Saturated fat: 1 g

Cholesterol: 0 mg

Sodium: 459 mg

Total fiber: 5 g

Protein: 3 g

Carbohydrates: 14 g

Potassium: 623 mg
92

MAIN DISHES

Zucchini Lasagna 

1/2 lb lasagna noodles, cooked in 

unsalted water

3/4 C part-skim mozzarella cheese, 

grated

11/2 C fat free cottage cheese* 

1/4 C Parmesan cheese, grated

11/2 C raw zucchini, sliced

21/2 C no salt added tomato sauce 

2 tsp basil, dried

2 tsp oregano, dried

1/4 C onion, chopped

1 clove garlic

1/8 tsp black pepper

*Use unsalted cottage cheese to reduce the sodium 

content. New sodium content for each serving is 

196 mg.

1. Preheat oven to 350 °F. Lightly spray 9- by 13-inch baking dish with

vegetable oil spray.

2. In small bowl, combine 1/8 cup mozzarella and 1 tablespoon

Parmesan cheese. Set aside.

3. In medium bowl, combine remaining mozzarella and Parmesan

cheese with all of the cottage cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread thin

layer of tomato sauce in bottom of baking dish. Add a third of 

noodles in single layer. Spread half of cottage cheese mixture on

top. Add layer of zucchini.

5. Repeat layering. Add thin coating of sauce. Top with noodles, sauce,

and reserved cheese mixture. Cover with aluminum foil.

6. Bake for 30–40 minutes. Cool for 10–15 minutes. 

Cut into 6 portions.

Say, "Cheese," 

because this healthy

version of a favorite

comfort food will

leave you smiling.

Yield: 6 servings

Serving size: 1 piece

Each serving provides:

Calories: 276

Total fat: 5 g

Saturated fat: 2 g

Cholesterol: 11 mg

Sodium: 380 mg

Total fiber: 5 g

Protein: 19 g

Carbohydrates: 41 g

Potassium: 561 mg

94

SIDE DISHES

Fresh Cabbage and 

Tomato Salad

1 head small cabbage, sliced thinly

2 medium tomatoes, cut in cubes

1 C radishes, sliced 

1/4 tsp salt

2 tsp olive oil

2 Tbsp rice vinegar (or lemon juice)

1/2 tsp black pepper

1/2 tsp red pepper

2 Tbsp fresh cilantro, chopped

1. In large bowl, mix together cabbage,

tomatoes, and radishes.

2. In another bowl, mix together the rest

of the ingredients and pour over 

vegetables.

Tempt your children

to eat more 

vegetables with 

this refreshing, 

tasty salad.

Yield: 8 servings

Serving size: 1 cup

Each serving provides:

Calories: 43

Total fat: 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 88 mg

Total fiber: 3 g

Protein: 2 g

Carbohydrates: 7 g

Potassium: 331 mg
95

VEGETABLES

Green Beans Sauté

1 lb fresh or frozen green beans, cut 

in 1-inch pieces 

1 Tbsp vegetable oil 

1 large yellow onion, halved lengthwise, thinly sliced 

1/2 tsp salt

1/8 tsp black pepper 

1 Tbsp fresh parsley, minced 

1. If using fresh green beans, cook in boiling water for 10–12 minutes

or steam for 2–3 minutes until barely fork tender. Drain well. If

using frozen green beans, thaw first.

2. Heat oil in large skillet. Sauté onion until golden.

3. Stir in green beans, salt, and pepper. Heat through.

4. Before serving, toss with parsley.

In this dish, green

beans and onions are

lightly sautéed in just 

1 tablespoon of oil.

Yield: 4 servings

Serving Size: 1/4 cup 

Each serving provides: 

Calories: 64 

Total fat: 4 g 

Saturated fat: less than 1 g 

Cholesterol: 0 mg

Sodium: 282 mg 

Total fiber: 3 g

Protein: 2 g

Carbohydrates: 8 g

Potassium: 161 mg
96

SIDE DISHES

Italian Vegetable Bake

1 can (28 oz) tomatoes, whole

1 medium onion, sliced

1/2 lb fresh green beans, sliced

1/2 lb fresh okra, cut into 1/2-inch pieces (or 1/2 of 10-oz package

frozen, cut) 

3/4 C green pepper, finely chopped

2 Tbsp lemon juice

1 Tbsp fresh basil, chopped, or 1 tsp dried basil, crushed

11/2 tsp fresh oregano leaves, chopped (or 1/2 tsp dried oregano, 

crushed)

3 medium (7-inch-long) zucchini, cut into 1-inch cubes

1 medium eggplant, pared, cut into 1-inch cubes

2 Tbsp Parmesan cheese, grated

1. Drain and coarsely chop tomatoes. 

Save liquid. Mix together tomatoes,

reserved liquid, onion, green beans,

okra, green pepper, lemon juice, and

herbs. Cover and bake at 325 oF for 

15 minutes.

2. Mix in zucchini and eggplant.

Continue baking, covered, 60–70 

minutes more or until vegetables are

tender. Stir occasionally.

3. Just before serving, sprinkle top with

Parmesan cheese.

Try this colorful, 

low-sodium baked

dish, prepared 

without added fat.

Yield: 18 servings

Serving Size: 1/2 cup 

Each serving provides:

Calories: 27

Total fat: less than 1 g 

Saturated fat: less than 1 g 

Cholesterol: 1 mg 

Sodium: 86 mg 

Total fiber: 2 g

Protein: 2 g

Carbohydrates: 5 g

Potassium: 244 mg
Limas and Spinach

2 C frozen lima beans

1 Tbsp vegetable oil

1 C fennel, cut in 4-oz strips

1/2 C onion, chopped

1/4 C low-sodium chicken broth

4 C leaf spinach, washed thoroughly

1 Tbsp distilled vinegar

1/8 tsp black pepper

1 Tbsp raw chives

1. Steam or boil lima beans in unsalted water for about 10 minutes.

Drain.

2. In skillet, sauté onions and fennel in oil.

3. Add beans and stock to onions and cover. Cook for 2 minutes.

4. Stir in spinach. Cover and cook until spinach has wilted, about 

2 minutes.

5. Stir in vinegar and pepper. Cover and

let stand for 30 seconds.

6. Sprinkle with chives and serve.

97

VEGETABLES

Your family will love

vegetables cooked 

this way.

Yield: Makes 7 servings

Serving size: 1/2 cup

Each serving provides:

Calories: 93

Total fat: 2 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 84 mg

Total fiber: 6 g

Protein: 5 g

Carbohydrates: 15 g

Potassium: 452 mg
98

SIDE DISHES

Smothered Greens

3 C water

1/4 lb smoked turkey breast, skinless

1 Tbsp fresh hot pepper, chopped

1/4 tsp cayenne pepper

1/4 tsp cloves, ground

2 cloves garlic, crushed

1/2 tsp thyme

1 stalk scallion, chopped

1 tsp ginger, ground

1/4 C onion, chopped

2 lb greens (mustard, turnip, collard, kale, or mixture)

1. Place all ingredients except greens into large saucepan and bring 

to boil.

2. Prepare greens by washing thoroughly and removing stems.

3. Tear or slice leaves into bite-size pieces.

4. Add greens to turkey stock. Cook for

20–30 minutes until tender.

These healthy greens

get their rich flavor

from smoked turkey,

instead of fatback.

Yield: 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

Total fiber: 4 g

Protein: 9 g

Carbohydrates: 9 g

Potassium: 472 mg
99

VEGETABLES

Vegetable Stew

3 C water

1 cube vegetable bouillon, low sodium

2 C white potatoes, cut in 2-inch strips

2 C carrots, sliced

4 C summer squash, cut in 1-inch squares

1 C summer squash, cut in 4 chunks

1 can (15 oz) sweet corn, rinsed, drained 

(or 2 ears fresh corn, 1 1/2 C)

1 tsp thyme

2 cloves garlic, minced

1 stalk scallion, chopped

1/2 small hot pepper, chopped

1 C onion, coarsely chopped

1 C tomatoes, diced (add other 

favorite vegetables, such as 

broccoli and cauliflower)

1. Put water and bouillon in large pot and

bring to a boil.

2. Add potatoes and carrots, and simmer

for 5 minutes.

3. Add remaining ingredients, except for tomatoes, 

and continue cooking for 15 minutes over medium heat.

4. Remove four chunks of squash and puree in blender.

5. Return pureed mixture to pot and let cook for 10 minutes more.

6. Add tomatoes and cook for another 5 minutes.

7. Remove from flame and let sit for 10 minutes to allow stew 

to thicken.

Here’s a great new 

way to use summer

vegetables.

Yield: Makes 8 servings

Serving size: 11/4 cups

Each serving provides:

Calories: 119

Total fat: 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 196 mg

Total fiber: 4 g

Protein: 4 g

Carbohydrates: 27 g

Potassium: 524 mg
100

SIDE DISHES

Vegetables With a 

Touch of Lemon

1/2 head small cauliflower, cut into florets

2 C broccoli, cut into florets

2 Tbsp lemon juice

1 Tbsp olive oil

1 clove garlic, minced

2 tsp fresh parsley, chopped

1. Steam broccoli and cauliflower until

tender (about 10 minutes).

2. In small saucepan, mix the lemon juice,

oil, and garlic, and cook over low heat

for 2 or 3 minutes.

3. Put vegetables in serving dish. Pour

lemon sauce over them. Garnish with

parsley.

This heart healthy

sauce uses lemon juice

and herbs for a 

tangy taste.

Yield: 6 servings

Serving size: 1/2 cup

Each serving provides:

Calories: 22

Total fat: 2 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 7 mg

Total fiber: 1 g

Protein: 1 g

Carbohydrates: 2 g

Potassium: 49 mg
101

P OTATOES

Candied Yams

3 (1 1/2 C) medium yams 

1/4 C brown sugar, packed

1 tsp flour, sifted

1/4 tsp salt

1/4 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp orange peel

1 tsp soft tub margarine

1/2 C orange juice

1. Cut yams in half and boil until tender but firm (about 20 minutes).

When cool enough to handle, peel and slice into 1/4-inch thickness.

2. Combine sugar, flour, salt, cinnamon, nutmeg, and grated orange

peel.

3. Place half of sliced yams in medium-size casserole dish. Sprinkle

with spiced sugar mixture.

4. Dot with half the amount of margarine.

5. Add second layer of yams, using the

rest of the ingredients in the same

order as above. Add orange juice.

6. Bake uncovered for 20 minutes in oven

that was preheated to 350 °F.

A bit of margarine and

some orange juice

make this dish sweet.

Yield: 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
102

SIDE DISHES

Delicious Oven French Fries

4 (2 lb) large potatoes

8 C ice water

1 tsp garlic powder

1 tsp onion powder

1/4 tsp salt

1 tsp white pepper

1/4 tsp allspice

1 tsp hot pepper flakes

1 Tbsp vegetable oil

1. Scrub potatoes and cut into 1/2-inch strips.

2. Place potato strips into ice water, cover, and chill for 1 hour or

longer.

3. Remove potatoes and dry strips thoroughly.

4. Place garlic powder, onion powder, salt, white pepper, allspice, and

pepper flakes in plastic bag.

5. Toss potatoes in spice mixture.

6. Brush potatoes with oil.

7. Place potatoes in nonstick shallow 

baking pan.

8. Cover with aluminum foil and place in

475 °F oven for 15 minutes.

9. Remove foil and continue baking

uncovered for additional 15–20 minutes

or until golden brown. Turn fries 

occasionally to brown on all sides.

Find french fries 

hard to resist? 

Here’s a version 

to give in to.

Yield: 5 servings

Serving size: 1 cup

Each serving provides:

Calories: 238

Total fat: 4 g

Saturated fat: 1 g

Cholesterol: 0 mg

Sodium: 163 mg

Total fiber: 5 g

Protein: 5 g

Carbohydrates: 48 g

Potassium: 796 mg
103

P OTATOES

Garden Potato Salad

6 (about 3 lb) large potatoes, 

boiled in jackets, peeled, cut 

into 4-inch cubes

1 C celery, chopped

1/2 C green onion, sliced

2 Tbsp parsley, chopped

1 C lowfat cottage cheese

3/4 C skim milk

3 Tbsp lemon juice

2 Tbsp cider vinegar

1/2 tsp celery seed

1/2 tsp dill weed

1/2 tsp dry mustard

1/2 tsp white pepper

1. In large bowl, place potatoes, celery,

green onion, and parsley.

2. Meanwhile, in blender or food 

processor, blend cottage cheese, milk,

lemon juice, vinegar, celery seed, dill

weed, dry mustard, and white pepper

until smooth. Chill for 1 hour.

3. Pour chilled cottage cheese mixture

over vegetables and mix well. 

Chill at least 30 minutes before 

serving.

Lowfat cottage cheese

is the secret ingredient

in this delicious dish.

Yield: 10 servings

Serving size: 1 cup 

Each serving provides: 

Calories: 145

Total fat: 1 g

Saturated fat: less than 1 g

Cholesterol: 2 mg

Sodium: 122 mg

Total fiber: 3 g

Protein: 6 g

Carbohydrates: 29 g

Potassium: 543 mg
104

SIDE DISHES

Garlic Mashed Potatoes

2 (1 lb) large potatoes, 

peeled, quartered

2 C skim milk

2 cloves garlic, large, chopped

1/2 tsp white pepper 

To use saucepan:

1. Cook potatoes, covered, in small amount of boiling water for 20–25

minutes or until tender. Remove from heat. Drain and recover.

2. Meanwhile, in small saucepan over low heat, cook garlic in milk

until soft (about 30 minutes).

3. Add milk-garlic mixture and white pepper to potatoes. Beat with

electric mixer on low speed, or mash with potato masher, until

smooth.

To use microwave:

1. Scrub potatoes, pat dry, and prick with

fork.

2. On plate, cook potatoes uncovered on

100 percent (high) power until tender

(about 12 minutes), turning over once.

3. Let stand 5 minutes, then peel and

quarter.

4. Meanwhile, in 4-cup measuring glass,

combine milk and garlic. Cook, 

uncovered, on 50 percent (medium)

power until garlic is soft (about 4 

minutes).

5. Continue as directed above.

Whether with

saucepan or

microwave, you can

make this dish tasty

without added fat 

or salt.

Yield: 4 servings

Serving size: 3/4 cup 

Each serving provides: 

Calories: 142 

Total fat: less than 1 g 

Saturated fat: less than 1 g 

Cholesterol: 2 mg 

Sodium: 69 mg 

Total fiber: 2 g

Protein: 6 g

Carbohydrates: 29 g

Potassium: 577 mg
105

P OTATOES

New Potato Salad 

16 (5 C) small new potatoes

2 Tbsp olive oil

1/4 C green onions, chopped

1/4 tsp black pepper

1 tsp dill weed, dried

1. Thoroughly clean potatoes with vegetable brush and water.

2. Boil potatoes for 20 minutes or until tender.

3. Drain and cool potatoes for 20 minutes.

4. Cut potatoes into fourths and mix with olive oil, onions, and spices.

5. Refrigerate and serve.

Onions and spices give

this very low-sodium

dish plenty of zip.

Yield: 5 servings

Serving size: 1 cup

Each serving provides:

Calories: 187

Total fat: 6 g

Saturated fat: 1 g

Cholesterol: 0 mg

Sodium: 12 mg

Total fiber: 3 g

Protein: 3 g

Carbohydrates: 32 g

Potassium: 547 mg
106

SIDE DISHES

Savory Potato Salad

6 (about 2 lb) medium potatoes

2 stalks celery, finely chopped

2 stalks scallion, finely chopped

1/4 C red bell pepper, coarsely chopped

1/4 C green bell pepper, coarsely chopped

1 Tbsp onion, finely chopped

1 egg, hard boiled, chopped

6 Tbsp light mayonnaise

1 tsp mustard

1/2 tsp salt

1/4 tsp black pepper

1/4 tsp dill weed, dried

1. Wash potatoes, cut in half, and place in saucepan in cold water.

2. Cook covered over medium heat for 25–30 minutes or until tender.

3. Drain and dice potatoes when cool.

4. Add vegetables and egg to potatoes,

and toss.

5. Blend together mayonnaise, mustard,

salt, pepper, and dill weed.

6. Pour dressing over potato mixture, and

stir gently to coat evenly.

7. Chill for at least 1 hour before serving.

Here’s a potato salad

that’s both traditional

and new—with a 

high taste-lowfat

twist.

Yield: 10 servings.

Serving size: 1/2 cup

Each serving provides:

Calories: 98

Total fat: 2 g

Saturated fat: less than 1 g

Cholesterol: 21 mg

Sodium: 212 mg

Total fiber: 2 g

Protein: 2 g

Carbohydrates: 18 g

Potassium: 291 mg
107

P OTATOES

Sweet Potato Custard

1 C sweet potato, cooked, mashed 

1/2 C (about 2) small bananas, mashed 

1 C evaporated skim milk 

2 Tbsp brown sugar, packed 

2 egg yolks (or 1/3 C egg substitute), beaten

1/2 tsp salt 

1/4 C raisins

1 Tbsp sugar

1 tsp ground cinnamon

as needed nonstick cooking spray 

1. In medium bowl, stir together sweet potato and banana.

2. Add milk, blending well.

3. Add brown sugar, egg yolks, and salt,

mixing thoroughly.

4. Spray 1-quart casserole with nonstick

cooking spray. Transfer sweet potato

mixture to casserole dish.

5. Combine raisins, sugar, and cinnamon.

Sprinkle over top of sweet potato 

mixture.

6. Bake in preheated 325 oF oven for

40–45 minutes or until knife inserted

near center comes out clean.

Sweet potatoes and

bananas make this 

lowfat custard a

dessert-lover’s delight.

Yield: 6 servings

Serving size: 1/2 cup 

Each serving provides: 

Calories: 160 

Total fat: 2 g 

Saturated fat: 1 g 

Cholesterol: 72 mg* 

Sodium: 255 mg

Total fiber : 2 g

Protein: 5 g

Carbohydrates: 32 g

Potassium: 488 mg

*If using egg substitute, 

cholesterol will be lower.
Wonderful 

Stuffed Potatoes

4 medium baking potatoes 

3/4 C lowfat (1%) cottage cheese 

1/4 C lowfat (1%) milk 

2 Tbsp soft margarine 

1 tsp dill weed 

3/4 tsp herb seasoning 

4-6 drops hot pepper sauce 

2 tsp Parmesan cheese, grated 

1. Prick potatoes with fork. Bake at 425 °F for 60 minutes or until fork

is easily inserted.

2. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving

about 1/2 inch of pulp inside shell. Mash pulp in large bowl.

3. By hand, mix in remaining ingredients, except Parmesan cheese.

Spoon mixture into potato shells.

4. Sprinkle each top with 1/4 teaspoon

Parmesan cheese.

5. Place on baking sheet and return to

oven. Bake for 15–20 minutes or until

tops are golden brown.

108

SIDE DISHES

Here’s a lavish-tasting 

lowfat, low-cholesterol,

low-sodium treat.

Yield: 8 servings

Serving size: 1/2 potato

Each serving provides: 

Calories: 113

Total fat: 3 g 

Saturated fat: 1 g 

Cholesterol: 1 mg 

Sodium: 151 mg 

Total fiber: 2 g

Protein: 5 g

Carbohydrates: 17 g

Potassium: 293 mg
109

RICE

Oriental Rice

11/2 C water 

1 C chicken stock or broth, 

fat skimmed from top 

11/3 C long grain white rice, uncooked 

2 tsp vegetable oil 

2 Tbsp onion, finely chopped 

1 C celery, finely chopped 

2 Tbsp green pepper, finely chopped 

1/2 C pecans, chopped 

1/4 tsp ground sage 

1/2 C water chestnuts, sliced 

1/4 tsp nutmeg 

to taste black pepper 

1. Bring water and stock to boil in 

medium-size saucepan.

2. Add rice and stir. Cover and simmer

for 20 minutes.

3. Remove pan from heat. Let stand, 

covered, for 5 minutes or until all 

liquid is absorbed. Reserve.

4. Heat oil in large nonstick skillet.

5. Sauté onion and celery over moderate heat for 3 minutes. Stir in

remaining ingredients, including reserved cooked rice. Fluff with

fork before serving.

Skim off the fat from

the chicken stock, use a

minimum of oil, and

don’t add salt—and

you’ll create a dish

that’s flavorful and

healthy.

Yield: 10 servings

Serving size: 1/2 cup 

Each serving provides: 

Calories: 139 

Total fat: 5 g 

Saturated fat: less than 1 g 

Cholesterol: 0 mg 

Sodium: 86 mg 

Total fiber: 1 g

Protein: 3 g

Carbohydrates: 21 g

Potassium: 124 mg
110

SIDE DISHES

Parmesan Rice and 

Pasta Pilaf

2 Tbsp olive oil 

1/2 C vermicelli, finely broken, uncooked 

2 Tbsp onion, diced

1 C long grain white rice, uncooked 

1 1/4 C chicken stock, hot 

1 1/4 C water, hot 

1/4 tsp ground white pepper 

1 bay leaf 

2 Tbsp Parmesan cheese, grated 

1. In large skillet, heat oil. Sauté vermicelli and onion until golden

brown (about 2–4 minutes) over medium-high heat. Drain off oil.

2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer 

for 15–20 minutes. Fluff with fork. Cover and let stand for 

5–20 minutes. Remove bay leaf.

3. Sprinkle with cheese, and serve 

immediately.

Is it pilaf? Is it pasta? 

This dish is both—and

healthy and tasty too.

Yield: 6 servings

Serving size: 2/3 cup

Each serving provides:

Calories: 208 

Total fat: 6 g 

Saturated fat: 1 g 

Cholesterol: 2 mg 

Sodium: 140 mg 

Total fiber: 1 g

Protein: 5 g

Carbohydrates: 33 g

Potassium: 90 mg
111

RICE

Sunshine Rice

11/2 Tbsp vegetable oil

11/4 C celery, finely chopped, with 

leaves

11/2 C onion, finely chopped

1 C water

1/2 C orange juice

2 Tbsp lemon juice

dash hot sauce

1 C long grain white rice, uncooked

1/4 C slivered almonds 

1. Heat oil in medium saucepan. 

Add celery and onions, and sauté 

until tender (about 10 minutes).

2. Add water, juices, and hot sauce. 

Bring to boil. Stir in rice and bring

back to boil. Let stand covered until

rice is tender and liquid is absorbed.

3. Stir in almonds. Serve immediately.

A citrus taste, 

combined with

almonds, celery, and

onions—but no added

salt—make this side

dish a new classic. 

Try it with fish.

Yield: 4 servings

Serving size: 1/3 cup 

Each serving provides: 

Calories: 276 

Total fat: 6 g 

Saturated fat: 1 g 

Cholesterol: 0 mg 

Sodium: 52 mg 

Total fiber: 5 g

Protein: 7 g 

Carbohydrates: 50 g

Potassium: 406 mg


114

BREADS

Apricot-Orange Bread

1 package (6 oz) dried apricots, cut into 

small pieces

2 C water

2 Tbsp margarine

1 C sugar

1 egg, slightly beaten

1 Tbsp orange peel, freshly grated 

31/2 C all-purpose flour, sifted

1/2 C fat free dry milk powder

2 tsp baking powder

1 tsp baking soda

1 tsp salt

1/2 C orange juice

1/2 C pecans, chopped

1. Preheat oven to 350 °F. Lightly oil two,

9- by 5-inch loaf pans.

2. Cook apricots in water in covered medium-size saucepan for 10–15

minutes or until tender but not mushy. Drain and reserve 3/4 cup

liquid. Set apricots aside to cool.

3. Cream together margarine and sugar. By hand, beat in egg and

orange peel.

4. Sift together flour, dry milk, baking powder, soda, and salt. 

Add to creamed mixture alternately with reserved apricot liquid 

and orange juice.

5. Stir apricot pieces and pecans into batter.

6. Turn batter into prepared pans.

7. Bake for 40–45 minutes or until bread springs back when lightly

touched in center. 

8. Cool for 5 minutes in pans. Remove from pans and completely cool

on wire rack before slicing.

This bread is low in all

the right places—

saturated fat, 

cholesterol, and 

sodium—without 

losing any taste 

and texture.

Yield: 2 loaves

Serving size: 1/2-inch slice 

Each serving provides: 

Calories: 97 

Total fat: 2 g 

Saturated fat: less than 1 g 

Cholesterol: 6 mg 

Sodium: 113 mg 

Total fiber: 1 g

Protein: 2 g

Carbohydrates: 18 g

Potassium: 110 mg
115

Banana-Nut Bread

1 C ripe bananas, mashed

1/3 C lowfat buttermilk

1/2 C brown sugar, packed 

1/4 C margarine

1 egg

2 C all-purpose flour, sifted

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 C pecans, chopped 

1. Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf pans.

2. Stir together mashed bananas and buttermilk. Set aside.

3. Cream brown sugar and margarine together until light. Beat in egg.

Add banana mixture and beat well.

4. Sift together flour, baking powder, baking soda, and salt. Add all at

once to liquid ingredients. Stir until well blended.

5. Stir in nuts, and turn into prepared

pans.

6. Bake for 50–55 minutes or until 

toothpick inserted in center comes out

clean. Cool for 5 minutes in pans.

7. Remove from pans and complete 

cooling on a wire rack before slicing.

Bananas and lowfat

buttermilk lower the

fat for this old favorite,

while keeping all 

the moistness.

Yield: 2 loaves

Serving size: 1/2-inch slice 

Each serving provides: 

Calories: 133 

Total fat: 5 g 

Saturated fat: 1 g 

Cholesterol: 12 mg 

Sodium: 138 mg 

Total fiber: 1 g

Protein: 2 g

Carbohydrates: 20 g

Potassium: 114 mg
Carrot-Raisin Bread

11/2 C all-purpose flour, sifted

1/2 C sugar

1 tsp baking powder

1/4 tsp baking soda

1/2 tsp salt

11/2 tsp ground cinnamon

1/4 tsp ground allspice

1 egg, beaten

1/2 C water

2 Tbsp vegetable oil

1/2 tsp vanilla

11/2 C carrots, finely shredded

1/4 C pecans, chopped

1/4 C golden raisins 

1. Preheat oven to 350 °F. Lightly oil two, 9- by 5-inch loaf pans.

2. Stir together dry ingredients in large

mixing bowl. Make well in center of

dry mixture.

3. In separate bowl, mix together 

remaining ingredients. Add mixture 

all at once to dry ingredients. Stir 

just enough to moisten and evenly 

distribute carrots.

4. Turn into prepared pan. Bake for 50

minutes or until toothpick inserted in

center comes out clean.

5. Cool for 5 minutes in pan. Remove

from pan and complete cooling on

wire rack before slicing.

116

BREADS

You don’t need lots 

of oil and eggs to

make a rich-tasting

bread—as this 

recipe shows.

Yield: 2 loaves

Serving size: 1/2-inch slice 

Each serving provides: 

Calories: 99 

Total fat: 3 g 

Saturated fat: less than 1 g 

Cholesterol: 12 mg 

Sodium: 97 mg 

Total fiber: 1 g

Protein: 2 g

Carbohydrates: 17 g

Potassium: 69 mg
117

Good-for-You Cornbread

1 C cornmeal

1 C flour

1/4 C white sugar

1 tsp baking powder

1 C 1% fat buttermilk 

1 egg, whole

1/4 C tub margarine

1 tsp vegetable oil (to grease baking pan)

1. Preheat oven to 350 °F.

2. Mix together cornmeal, flour, sugar,

and baking powder.

3. In another bowl, combine buttermilk

and egg. Beat lightly.

4. Slowly add buttermilk and egg mixture

to dry ingredients.

5. Add margarine, and mix by hand or

with mixer for 1 minute.

6. Bake for 20–25 minutes in an 

8- by 8-inch, greased baking dish.

Cool. Cut into 10 squares.

This is not only good

for you but also good

in you—making it a

healthy comfort food.

Yield: 10 servings

Serving size: 1 square

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
118

BREADS

Homestyle Biscuits

2 C flour

2 tsp baking powder

1/4 tsp baking soda

1/4 tsp salt

2 Tbsp sugar

2/3 C 1% fat buttermilk

31/3 Tbsp vegetable oil

1. Preheat oven to 450 °F.

2. In medium bowl, combine flour, baking powder, baking soda, salt,

and sugar.

3. In small bowl, stir together buttermilk and all of the oil. Pour over

flour mixture and stir until well mixed.

4. On lightly floured surface, knead dough gently for 10–12 strokes.

Roll or pat dough to 3/4-inch thickness. Cut with 2-inch biscuit or

cookie cutter, dipping cutter in flour between cuts. Transfer biscuits

to an ungreased baking sheet.

5. Bake for 12 minutes or until golden

brown. Serve warm.

Update your 

homestyle biscuits

with this easy 

lowfat recipe.

Yield: 15 servings

Serving Size: 1, 2-inch 

biscuit

Each serving provides:

Calories: 99

Total fat: 3 g

Saturated fat: less than 1 g

Cholesterol: less than 1 mg

Sodium: 72 mg

Total fiber: 1 g

Protein: 2 g

Carbohydrates: 15 g

Potassium: 102 mg

120

DESSERTS

Apple Coffee Cake

5 C tart apples, cored, peeled, chopped

1 C sugar

1 C dark raisins

1/2 C pecans, chopped

1/4 C vegetable oil

2 tsp vanilla

1 egg, beaten

2 C all-purpose flour, sifted

1 tsp baking soda

2 tsp ground cinnamon

1. Preheat oven to 350 °F.

2. Lightly oil 13- by 9- by 2-inch pan.

3. In large mixing bowl, combine apples with sugar, raisins, and

pecans. Mix well and let stand for 30 minutes.

4. Stir in oil, vanilla, and egg. Sift together flour, soda, and cinnamon,

and stir into apple mixture about a third at a time—just enough to 

moisten dry ingredients.

5. Turn batter into pan. Bake for 35–40

minutes. Cool cake slightly before 

serving.

Apples and raisins

keep this cake moist—

which means less oil

and more health.

Yield: 20 servings

Serving size: 1, 3 1/2-inch 

by 2 1/2-inch piece 

Each serving provides: 

Calories: 196 

Total fat: 8 g 

Saturated fat: 1 g 

Cholesterol: 11 mg 

Sodium: 67 mg 

Total fiber: 2 g

Protein: 3 g

Carbohydrates: 31 g

Potassium: 136 mg
121

CAKES

Frosted Cake

FOR CAKE

21/4 C cake flour

21/4 tsp baking powder

4 Tbsp margarine

11/4 C sugar

4 eggs

1 tsp vanilla

1 Tbsp orange peel

3/4 C skim milk

FOR ICING

3 oz lowfat cream cheese

2 Tbsp skim milk

6 Tbsp cocoa

2 C confectioners’ sugar, sifted

1/2 tsp vanilla extract

To prepare cake:

1. Preheat oven to 325 °F.

2. Grease 10-inch round pan (at least 2 1/2 inches high) with small

amount of cooking oil or use nonstick cooking oil spray. 

Powder pan with flour. Tap out excess flour.

3. Sift together flour and baking powder.

4. In separate bowl, beat together margarine and sugar until soft and

creamy.

5. Beat in eggs, vanilla, and orange peel.

6. Gradually add flour mixture, alternating with milk, beginning and

ending with flour.

Use skim milk and 

lowfat cream cheese—

and you can bake your

cake and eat it too.

Yield: 16 servings

Serving size: 1 slice

Each serving provides:

Calories: 241

Total fat: 5 g

Saturated fat: 2 g

Cholesterol: 57 mg

Sodium: 273 mg

Total fiber: 1 g

Protein: 4 g

Carbohydrates: 45 g

Potassium: 95 mg

continued on next page
122

DESSERTS

Frosted Cake (continued )

7. Pour mixture into pan. Bake for 40–45 minutes or until done. Let

cake cool for 5–10 minutes before removing from pan. Let cool

completely before icing.

To prepare icing:

1. Cream together cream cheese and milk until smooth. Add cocoa.

Blend well.

2. Slowly add sugar until icing is smooth. Mix in vanilla.

3. Smooth icing over top and sides of cooled cake.
123

FRUITS

Rainbow Fruit Salad

FOR FRUIT SALAD

1 large mango, peeled, diced

2 C fresh blueberries

2 bananas, sliced

2 C fresh strawberries, halved

2 C seedless grapes

2 nectarines, unpeeled, sliced

1 kiwi fruit, peeled, sliced 

FOR HONEY–ORANGE SAUCE

1/3 C unsweetened orange juice

2 Tbsp lemon juice

1 1/2 Tbsp honey

1/4 tsp ground ginger

dash nutmeg

1. Prepare the fruit.

2. Combine all ingredients for sauce and

mix.

3. Just before serving, pour honey–orange

sauce over fruit.

You can’t go wrong

with this salad—

it’s juicy, fresh, 

naturally low in fat 

and sodium, and 

cholesterol free. 

Enjoy it as a salad 

or a dessert.

Yield: 12 servings

Serving Size: 4-oz cup 

Each serving provides: 

Calories: 96 

Total fat: 1 g 

Saturated fat: less than 1 g 

Cholesterol: 0 mg 

Sodium: 4 mg 

Total fiber: 3 g

Protein: 1 g

Carbohydrates: 24 g

Potassium: 302 mg
Tropical Fruit Compote

3/4 C water

1/2 C sugar

2 tsp fresh lemon juice

1 piece lemon peel

1/2 tsp rum or vanilla extract (optional)

1 pineapple, cored, peeled, 

cut into 8 slices

2 mangos, peeled, pitted, cut into 8 pieces

3 bananas, peeled, cut into 8 diagonal pieces

to taste fresh mint leaves (optional)

1. In saucepan, combine 3/4 cup of water with sugar, lemon juice, and

lemon peel (and rum or vanilla extract, if desired). Bring to boil,

then reduce heat and add fruit. Cook at very low heat for 5 minutes.

2. Pour off syrup into cup. 

3. Remove lemon rind from saucepan, and cool cooked fruit for 2

hours.

4. To serve, arrange fruit in serving dish and pour a few teaspoons of

124

DESSERTS

Yield: 8 servings

Serving size: 1 cup

Each serving provides:

Calories: 148

Total fat: less than 1 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 3 mg

Total fiber: 3 g

Protein: 1 g

Carbohydrates: 38 g

Potassium: 310 mg

Fresh or cooked,

fruits are a great 

low-calorie dessert.

 SERVING TIP

Top with lowfat or 

fat free sour cream.
Banana Mousse

2 Tbsp lowfat milk

4 tsp sugar

1 tsp vanilla

1 medium banana, cut in quarters

1 C plain lowfat yogurt

8 slices (1/4 inch each) banana 

1. Place milk, sugar, vanilla, and banana in blender. 

Process for 15 seconds at high speed until smooth.

2. Pour mixture into small bowl and fold in yogurt. Chill.

3. Spoon into four dessert dishes and garnish each with two banana

slices just before serving.

125

P U D D I N G S , P I E S , and M O R E

This creamy dessert 

is a dream—yet low 

in saturated fat, 

cholesterol, and 

sodium.

Yield: 4 servings

Serving size: 1/2 cup 

Each serving provides: 

Calories: 94 

Total fat: 1 g 

Saturated fat: 1 g 

Cholesterol: 4 mg 

Sodium: 47 mg

Total fiber: 1 g

Protein: 1 g

Carbohydrates: 18 g

Potassium: 297 mg
126

DESSERTS

Crunchy Pumpkin Pie

FOR CRUST

1 C quick cooking oats

1/4 C whole wheat flour

1/4 C ground almonds

2 Tbsp brown sugar

1/4 tsp salt

3 Tbsp vegetable oil

1 Tbsp water

FOR FILLING

1/4 C brown sugar, packed 

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp salt

1 egg, beaten

4 tsp vanilla

1 C canned pumpkin

2/3 C evaporated skim milk 

With only a small

amount of oil in 

the crust and skim

milk in the filling, 

this delicious pie is a

heart healthy treat.

Yield: 9 servings

Serving size: 1/9 of 

9-inch pie 

Each serving provides:

Calories: 169

Total fat: 7 g

Saturated fat: 1 g

Cholesterol: 24 mg

Sodium: 207 mg

Total fiber: 3 g

Protein: 5 g

Carbohydrates: 22 g

Potassium: 223 mg
127

P U D D I N G S , P I E S , and M O R E

1. Preheat oven to 425 °F.

To prepare crust:

2. Mix oats, flour, almonds, sugar, and salt in small mixing bowl.

3. Blend oil and water 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 9-inch pie pan, and bake for 8–10 minutes, or until light

brown.

6. Turn down oven to 350 oF.

To prepare filling:

7. Mix sugar, cinnamon, nutmeg, and salt in bowl.

8. Add egg and vanilla, and mix to blend ingredients.

9. Add pumpkin and milk, and stir to combine.

Putting it together:

10. Pour filling into prepared pie shell.

11. Bake for 45 minutes at 350 oF or until knife inserted near center

comes out clean.
128

DESSERTS

Mock-Southern 

Sweet Potato Pie

FOR CRUST

11/4 C flour

1/4 tsp sugar

1/3 C skim milk

2 Tbsp vegetable oil

FOR FILLING

1/4 C white sugar

1/4 C brown sugar

1/2 tsp salt

1/4 tsp nutmeg

3 large eggs, beaten

1/4 C canned evaporated skim milk

1 tsp vanilla extract

3 C sweet potatoes, cooked, mashed

There’s nothing fake

about the flavor in

this heart healthy

treat.

Yield: 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
129

P U D D I N G S , P I E S , and M O R E

1. Preheat oven to 350 °F.

To prepare crust:

2. Combine flour and sugar in bowl.

3. Add milk and oil to flour mixture.

4. Stir with fork until well mixed. Then form pastry into smooth ball

with your hands.

5. Roll ball between two, 12-inch squares of waxed paper, using short,

brisk strokes, until pastry reaches edge of paper.

6. Peel off top paper and invert crust into 9-inch pie plate.

To prepare filling:

7. Combine sugars, salt, nutmeg, and eggs.

8. Add milk and vanilla. Stir.

9. Add sweet potatoes and mix well.

Putting it together:

10. Pour mixture into pie shell.

11. Bake for 60 minutes or until crust is golden brown. 

Cool and cut into 16 slices.
130

DESSERTS

Old-Fashioned 

Bread Pudding With

Apple-Raisin Sauce

FOR BREAD PUDDING

10 slices whole wheat bread

3 egg whites

11/2 C skim milk

1/4 C white sugar

2 tsp white sugar

1/4 C brown sugar

1 tsp vanilla extract

1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp clove

as needed vegetable oil spray

FOR APPLE-RAISIN SAUCE

11/4 C apple juice

1/2 C apple butter

2 Tbsp molasses

1/2 C raisins

1/4 tsp ground cinnamon

1/4 tsp ground nutmeg

1/2 tsp orange zest (optional)

This old fashioned

treat has been 

updated with a

healthy spin. The

sweet but healthy

apple-raisin sauce

makes a perfect 

topping—try it 

on fruit too.

Yield for bread pudding: 

9 servings

Yield for apple-raisin 

sauce: 2 cups

Serving size: 1/2 cup

Each serving (with appleraisin sauce) provides:

Calories: 233

Total fat: 3 g

Saturated fat: 1 g

Cholesterol: 24 mg

Sodium: 252 mg

Total fiber: 3 g

Protein: 7 g

Carbohydrates: 46 g

Potassium: 390 mg
131

P U D D I N G S , P I E S , and M O R E

To prepare bread pudding:

1. Preheat oven to 350 °F.

2. Spray 8- by 8-inch baking dish with vegetable oil spray. Lay slices of

bread in baking dish in two rows, overlapping like shingles.

3. In medium bowl, beat together egg, egg whites, milk, the 1/4 cup of

white sugar, brown sugar, and vanilla. Pour egg mixture over bread.

4. In small bowl, stir together cinnamon, nutmeg, clove, and the 

2 teaspoons of white sugar.

5. Sprinkle spiced sugar mix over bread pudding. Bake pudding for 

30–35 minutes, until it has browned on top and is firm to touch.

Serve warm or at room temperature with warm apple-raisin sauce.

To prepare apple-raisin sauce:

1. Stir all ingredients together in medium saucepan.

2. Bring to simmer over low heat. Let simmer for 5 minutes. 

Serve warm.
132

DESSERTS

1-2-3 Peach Cobbler

1/2 tsp ground cinnamon

1 Tbsp vanilla extract

2 Tbsp cornstarch

1 C peach nectar

1/4 C pineapple juice or peach juice (if desired, use juice reserved 

from canned peaches)

2 can (16 oz each) peaches, packed in juice, drained, 

(or 13/4 lb fresh) sliced

1 Tbsp tub margarine

1 C dry pancake mix

2/3 C all-purpose flour

1/2 C sugar

2/3 C evaporated skim milk

as needed nonstick cooking spray

1/2 tsp nutmeg

1 Tbsp brown sugar

What could be better

than peach cobbler

straight from the

oven? Try this 

healthier version of

the classic favorite.

Yield: 8 servings

Serving size: 1 piece

Each serving provides:

Calories: 271

Total fat: 4 g

Saturated fat: less than 1 g

Cholesterol: less than 1 mg

Sodium: 263 mg

Total fiber: 2 g

Protein: 4 g

Carbohydrates: 54 g

Potassium: 284 mg
133

P U D D I N G S , P I E S , and M O R E

1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in saucepan over medium heat. Stir constantly

until mixture thickens and bubbles.

2. Add sliced peaches to mixture.

3. Reduce heat and simmer for 5–10 minutes.

4. In another saucepan, melt margarine and set aside.

5. Lightly spray 8-inch-square glass dish with cooking spray. Pour hot

peach mixture into dish.

6. In another bowl, combine pancake mix, flour, sugar, and melted

margarine. Stir in milk. Quickly spoon this over peach mixture.

7. Combine nutmeg and brown sugar. Sprinkle on top 

of batter.

8. Bake at 400 °F for 15–20 minutes or until golden brown.

9. Cool and cut into 8 pieces.
134

DESSERTS

Rice Pudding

6 C water

2 sticks cinnamon

1 C rice

3 C skim milk

2/3 C sugar

1/2 tsp salt

1. Put water and cinnamon sticks into 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 mixture thickens.

Skim milk gives a

whole lot of flavor

without whole milk’s

fat and calories.

Yield: 5 servings

Serving size: 1/2 cup

Each serving provides:

Calories: 372

Total fat: 1 g

Saturated fat: less than 1 g

Cholesterol: 3 mg

Sodium: 366 mg

Total fiber: 1 g

Protein: 10 g

Carbohydrates: 81 g

Potassium: 363 mg
135

P U D D I N G S , P I E S , and M O R E

Winter Crisp

FOR FILLING

1/2 C sugar

3 Tbsp all-purpose flour

1 tsp lemon peel, grated

3/4 tsp lemon juice

5 C apples, unpeeled, sliced

1 C cranberries

FOR TOPPING

2/3 C rolled oats

1/3 C brown sugar, packed

1/4 C whole wheat flour

2 tsp ground cinnamon

1 Tbsp soft margarine, melted 

1. Prepare filling by combining sugar,

flour, and lemon peel in medium bowl. 

Mix well. Add lemon juice, apples, and 

cranberries. Stir to mix. Spoon into 6-cup baking dish.

2. Prepare topping by combining oats, brown sugar, flour, and cinnamon in small bowl. Add melted margarine. Stir to mix.

3. Sprinkle topping over filling. Bake in 375 °F oven for approximately

40–50 minutes or until filling is bubbly and top is brown. Serve

warm or at room temperature.

Variation–Summer Crisp

Prepare as directed above, but substitute 4 cups fresh or unsweetened

frozen peaches and 3 cups fresh or unsweetened frozen blueberries for

apples and cranberries. If using frozen fruit, thaw peaches completely

(use without draining), but do not thaw blueberries before adding to

mixture.

Only 1 tablespoon 

of margarine is used 

to make the crumb

topping of this 

cholesterol-free, tart

and tangy dessert.

Yield: 6 servings

Serving size: 1, 3/4-inch 

by 2-inch piece 

Each serving provides 

(for Winter Crisp): 

Calories: 252

Total fat: 2 g 

Saturated fat: less than 1 g 

Cholesterol: 0 mg 

Sodium: 29 mg

Total fiber: 5 g

Protein: 3 g 

Carbohydrates: 58 g 

Potassium: 221 mg


138

TO P P I N G S and S A L A D D R E S S I N G S

Chili and Spice Seasoning

1/4 C paprika

2 Tbsp dried oregano, crushed

2 tsp chili powder

1 tsp garlic powder

1 tsp black pepper

1/2 tsp red (cayenne) pepper

1/2 tsp dry mustard

Mix together all ingredients. Store in airtight container.

This spicy seasoning

will heat up your 

catfish stew—and

other dishes too.

Yield: 1/3 cup

Serving size: 1 tablespoon

Each serving provides:

Calories: 26

Total fat: 1 g

Saturated fat: 0 g

Cholesterol: 0 mg

Sodium: 13 mg

Total fiber: 2 g

Protein: 1 g

Carbohydrates: 5 g

Potassium: 180 mg
139

Fresh Salsa

6 tomatoes, preferably Roma 

(or 3 large tomatoes)

1/2 medium onion, finely chopped

1 clove garlic, finely minced

2 jalapeño peppers, finely chopped

3 Tbsp cilantro, chopped

to taste fresh lime juice

1/8 tsp oregano, finely crushed

1/8 tsp salt

1/8 tsp pepper

1/2 avocado, diced (black skin)

1. Combine all ingredients in glass bowl.

2. Serve immediately or refrigerate 

and serve within 4–5 hours.

Fresh herbs add plenty

of flavor to this salsa—

so you use less salt.

Yield: 8 servings

Serving size: 1/2 cup

Each serving provides:

Calories: 42

Total fat: 2 g

Saturated fat: less than 1 g

Cholesterol: 0 mg

Sodium: 44 mg

Total fiber: 2 g

Protein: 1 g

Carbohydrates: 7 g

Potassium : 337 mg
140

TO P P I N G S and S A L A D D R E S S I N G S

Hot ‘N Spicy Seasoning

11/2 tsp white pepper

1/2 tsp cayenne pepper

1/2 tsp black pepper

1 tsp onion powder

11/4 tsp garlic powder

1 Tbsp basil, dried

11/2 tsp thyme, dried

Mix all ingredients together. Store in an airtight container.

Yield: 1/3 cup

Serving Size: 1/2 teaspoon

Each serving provides:

Calories: 1

Total fat: 1 g

Saturated fat: 0 g

Cholesterol: 0 mg

Sodium: 0 mg

Total fiber: 0 g

Protein: 0 g

Carbohydrates: less than 1 g

Potassium: 4 mg

Spices can make the

ordinary extraordinary.

Here’s a great allpurpose spice mix.

 SERVING TIP

Try this mix with meat,

poultry, fish, or vegetable

dishes. Use it instead 

of salt—even in the 

salt shaker.
141

Vinaigrette Salad Dressing

1 bulb garlic, separated into cloves,

peeled

1/2 C water

1 Tbsp red wine vinegar

1/4 tsp honey

1 Tbsp virgin olive oil

1/2 tsp black pepper

1. Place garlic cloves into small saucepan and pour in enough water

(about 1/2 cup) to cover them.

2. Bring water to boil, then reduce heat and simmer until garlic is tender (about 15 minutes).

3. Reduce liquid to 2 tablespoons and increase heat for 3 minutes.

4. Pour contents into small sieve over bowl. With wooden spoon,

mash garlic through sieve.

5. Whisk vinegar into garlic mixture, then mix in oil and seasoning.

Try this recipe 

to dress up a salad 

for a special meal.

Yield: 4 servings

Serving size: 

2 tablespoons

Each serving provides:

Calories: 33

Total fat: 3 g

Saturated fat: 1 g

Cholesterol: 0 mg

Sodium: 0 mg

Total fiber: 0 g

Protein: 0 g

Carbohydrates: 1 g

Potassium: 9 mg
142

TO P P I N G S and S A L A D D R E S S I N G S

Yogurt Salad Dressing

8 oz fat free plain yogurt 

1/4 C fat free mayonnaise 

2 Tbsp chives, dried

2 Tbsp dill, dried

2 Tbsp lemon juice

Mix all ingredients in bowl and refrigerate.

So easy—

so healthy—

so good. 

Try it!

Yield: 8 servings

Serving size: 

2 tablespoons

Each serving provides:

Calories: 23

Total fat: 0 g

Saturated fat: 0 g

Cholesterol: 1 mg

Total fiber: 0 g

Sodium: 84 mg

Protein: 2 g

Carbohydrates: 4 g

Potassium: 104 mg

144

BEVERAGES

Mango Shake

2 C lowfat milk

4 Tbsp frozen mango juice (or 1 fresh mango, pitted)

1 small banana

2 ice cubes

Put all ingredients into blender. Blend until foamy. Serve immediately.

Variations

Instead of mango juice, try orange, papaya, or strawberry juice.

Kids love this drink’s

creamy, sweet taste.

Yield: 4 servings

Serving size: 3/4 cup

Each serving provides 

(with mango and

banana):

Calories: 106

Total fat: 2 g

Saturated fat: 1 g

Cholesterol: 5 mg

Sodium: 63 mg

Total fiber: 2 g

Protein: 5 g

Carbohydrates: 20 g

Potassium: 361 mg
145

Summer Breezes

Smoothie

1 C fat free, plain yogurt

6 medium strawberries

1 C pineapple, crushed, canned in juice

1 medium banana

1 tsp vanilla extract

4 ice cubes

1. Place all ingredients in blender and puree until smooth.

2. Serve in frosted glass.

Here’s a perfect lowfat

thirst quencher.

Yield: 3 servings

Serving size: 1 cup

Each serving provides:

Calories: 121

Total fat: less than 1 g

Saturated fat: less than 1 g

Cholesterol: 1 mg

Sodium: 64 mg

Total fiber: 2 g

Protein: 6 g

Carbohydrates: 24 g

Potassium: 483 mg
DISCRIMINATION PROHIBITED: Under provisions of applicable

public laws enacted by Congress since 1964, no person in the

United States shall, on the grounds of race, color, national origin,

handicap, or age, be excluded from participation in, be denied the

benefits of, or be subjected to discrimination under any program

or activity (or, on the basis of sex, with respect to any education

program and activity) receiving Federal financial assistance. In

addition, Executive Order 11141 prohibits discrimination on the

basis of age by contractors and subcontractors in the performance

of Federal contracts, and Executive Order 11246 States that no federally funded contractor may discriminate against any employee

or applicant for employment because of race, color, religion, sex,

or national origin. Therefore, the National Heart, Lung, and Blood

Institute must be operated in compliance with these laws and

Executive Orders.

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES

National Institutes of Health

National Heart, Lung, and Blood Institute

NIH Publication No. 03-2921

July 2003