Heart Healthy Recipes Using low-fat, low-calorie, low-cholesterol recipes makes it easier to prepare heart-healthy meals. You can modify your favorite recipes or everyday meals to control the amount of fat and cholesterol you eat. It’s a great way to have your cake and eat it too! The American Heart Association (AHA) has several healthy cookbooks with delicious, heart-healthy recipes for your whole family. The recipes are usually simple, quick to prepare and economical. These recipes are reprinted with permission from AHA cookbooks. They are available in bookstores and libraries.
Pumpkin Pie Serves 8
Ingredients:
2/3 cup sugar ½ teaspoon cinnamon ½ teaspoon ground ginger ½ teaspoon nutmeg Pinch of ground cloves 1 ½ cups canned pumpkin 1 teaspoon vanilla extract 1 ½ cups evaporated skim milk ½ teaspoon grated orange rind 3 egg whites, slightly beaten ¼ cup brandy 1 9-inch pie shell, unbaked
Preheat oven to 450 degrees F.
In a large bowl, combine sugar, cinnamon, ginger, nutmeg and cloves. Add pumpkin and stir to mix well. Add vanilla, evaporated milk, orange rind and egg whites. Beat with an electric mixer until smooth. Pour in brandy.
Pour into unbaked pie shell and bake 10 minutes. Reduce heat to 325 degrees F and bake 45 minutes, or until a knife inserted in the filling comes out clean. Source: Reprinted with permission from the American Heart Association Cookbook 5th Edition: New and Revised, Copyright 1991 by the American Heart Association. Published by Times Books, a division of Random House, Inc., New York, and simultaneously in Canada by Random House or Canada Limited, Toronto.
Carrot Raisin Salad Serves 6 Ingredients:
2 cups shredded raw carrots ¼ cup seedless raisins ¼ cup light, reduced-calorie mayonnaise ¼ cup plain nonfat yogurt 2 tablespoons fresh lemon juice
IIn a bowl, combine carrots and raisins. Mix thoroughly, Set aside. In a small bowl, combine mayonnaise, yogurt and lemon juice. Stir to mix well. Pour over carrot-raisin mixture and mix well.
Source: Reprinted with permission from the American Heart Association Cookbook 5th Edition: New and Revised, Copyright 1991 by the American Heart Association. Published by Times Books, a division of Random House, Inc., New York, and simultaneously in Canada by Random House or Canada Limited, Toronto.
Turkey Breast with Cranberry Sage Stuffing Serves 6; 3 oz. turkey and ¼ C gravy per serving Ingredients:
Stuffing: 1 rib celery, diced (about ½ C) 1 leek (white part only) or ½ small onion, diced ½ 6-inch whole-wheat pita, torn into small pieces ½ C dried cranberries ¼ C low sodium chicken broth 1 tsp. rubbed or crumbled sage 1/8 tsp. pepper * * * * * 1 ½ lb. boneless, skinless turkey breast, all visible fat removed 1 T acceptable vegetable oil 2 C low sodium chicken broth ½ C water ¼ C all-purpose flour
In a medium bowl, combine all stuffing ingredients. Rinse turkey and pat dry with paper towels. Butterfly turkey by cutting it lengthwise down the center, almost in half; don’t cut completely through. Lay out flat and lightly cover with plastic wrap. Using flat side of a meat mallet, pound turkey to flatten slightly. Place stuffing down middle of turkey. Roll turkey around stuffing and tie at 2-inch intervals with kitchen twine. Preheat oven to 350 degrees F. Heat a Dutch oven over medium-high heat. Add oil and swirl to coat bottom of pot. Brown turkey for 2 minutes on each side. Pour 2 C broth over turkey. Bake, covered, for 45 to 50 minutes, or until turkey is no longer pink and internal temperature reaches 170 degrees F. Transfer turkey to a carving board; set aside. Bring liquid in Dutch oven to a boil over medium-high heat. Meanwhile, in a small bowl, whisk together water and flour. Whisk into boiling broth mixture and cook for 3 to 4 minutes, or until gravy is thick and bubbly. To serve, ladle ¼ C gravy onto each of six plates. Place 1 slice turkey on each serving of gravy.
Source: Reprinted with permission from the American Heart Association Meals in Minutes Cookbook, Copyright 2000 by the American Heart Association. Published by Clarkson Potter/Publishers.
Pineapple Sweet Potatoes Serves 6 Ingredients:
4 medium sweet potatoes, unpeeled (about 1 pound) Vegetable oil spray ¼ cup unsweetened pineapple juice 2 tablespoons acceptable vegetable oil 1 tablespoon no-sugar-added crushed pineapple, canned in natural juices Pinch each cinnamon, nutmeg and allspice 1 tablespoon molasses 1 teaspoon acceptable margarine
Boil potatoes until tender (about 30 minutes). Remove skins and discard.
Preheat oven to 425 degrees F. Lightly spray a 1-quart baking dish with vegetable oil.
Mash pulp. Add fruit juice and oil and whip until fluffy. Add pineapple and spices.
Turn into prepared baking dish. Spread molasses over the top, dot with margarine and bake, uncovered, 15 minutes, or until thoroughly heated.
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