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Recipes to Try

Posted: Jan. 1, 2006

VERY LEMONY CHICKEN
Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol.

1-1/2 lb. chicken breast, skinned and fat removed
1/2 C fresh lemon juice
2 Tbsp white wine vinegar
1/2 C fresh sliced lemon peel
3 tsp chopped fresh oregano or 1 tsp dried oregano, crushed
1 medium onion, sliced
1/4 tsp salt
black pepper to taste
1/2 tsp paprika


1. Place chicken in 13x9x2-inch glass baking dish.
2. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally.
3. Sprinkle with salt, pepper, and paprika.
4. Cover and bake at 325º F for 30 minutes. Uncover and bake 30 minutes more or until done.

Yield: 4 servings

Each serving provides:
Calories: 154
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 63 mg
Sodium: 202 mg


STIR-FRIED BEEF AND VEGETABLES
Stir-frying uses very little oil, as this dish shows.

2 Tbsp dry red wine
1 Tbsp soy sauce
½ tsp sugar
1-½ tsp grated, peeled ginger root
1 lb. boneless round steak, fat trimmed and cut across grain into 1 1/2-inch strips, raw
2 Tbsp vegetable oil
2 medium onions, each cut into 8 wedges
1/2 lb. fresh mushrooms, rinsed, trimmed, and sliced
2 stalks celery, bias cut into 1/4-inch slices (about 1/2 cup)
2 small green peppers cut into thin, lengthwise strips
1 C water chestnuts, drained and sliced
1 Tbsp vegetable oil
2 Tbsp cornstarch
¼ C water


1. Prepare marinade mixing together wine, soy sauce, sugar, and ginger. Marinate meat in mixture while preparing vegetables.
2. Heat 1 Tbsp oil in large skillet or wok. Stir-fry onions and mushrooms 3 minutes over medium-high heat.
3. Add celery and cook 1 more minute. Add remaining vegetables and cook 2 minutes or until green pepper is tender crisp. Transfer vegetables to warm bowl.
4. Add remaining 1 Tbsp oil to skillet.
5. Stir-fry meat in oil about 2 minutes or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened.
7. Return vegetables to skillet; stir gently and serve.

Yield: 6 servings

Each serving provides:
Calories: 187
Total fat: 8 g
Saturated fat: 2 g
Cholesterol: 35 mg
Sodium: 215 mg


NEW ORLEANS RED BEANS
This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.

1 lb. dry red beans
2 qt water
1-½ C chopped onion
1 C chopped celery
4 bay leaves
1 C chopped green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper


1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a 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 till creamy, about 30 minutes. Remove bay leaves.
4. Serve with hot cooked brown rice, if desired.

Yield: 8 servings

Each serving provides:
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg


Mousse a la Banana
This creamy dessert is low in saturated fat, cholesterol, and sodium.

2 Tbsp low fat (1%) milk
4 tsp sugar
1 tsp vanilla
1 medium banana, cut in quarters
1 C plain low fat yogurt
8 1/4-inch banana slices


1. Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
2. Pour mixture into a small bowl; fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

Yield: 4 servings

Each serving provides:
Calories: 94
Total fat: 1 g
Saturated fat: 1 g
Cholesterol: 4 mg
Sodium: 47 mg


Source: National Heart, Lung and Blood Institute

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