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Healthy Recipes
Carrot-Raisin Bread
This tasty bread is low in saturated fat and cholesterol, thanks to the small amount of oil and egg used.
| 1-1/2 C | Sifted all-purpose flour |
| 1/2 C | Sugar |
| 1 tsp | Baking powder |
| 1/4 tsp | Baking soda |
| 1/2 tsp | Salt |
| 1-1/2 tsp | Ground cinnamon |
| 1/4 tsp | Ground allspice |
| 1 | Egg, beaten |
| 1/2 C | Water |
| 2 Tbsp | Vegetable oil |
| 1/2 tsp | Vanilla |
| 1-1/2 C | Finely shredded carrots |
| 1/4 C | Chopped pecans |
| 1/4 C | Golden raisins |
1. Preheat oven to 350º F. Lightly oil a 9x5x3 inch loaf pan.
2. Stir together dry ingredients in large mixing bowl. Make a well in center of dry mixture.
3. In separate bowl, mix together remaining ingredients; add this 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 5 minutes in pan. Remove from pan and complete cooling on a wire rack before slicing.
Yield: One loaf--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
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| 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, skim fat from top |
1. Place chicken in a 13x9x2-inch pan. Arrange onions over the top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour over the chicken and bake at 350º F for 1 hour or until done.
4. Baste occasionally.
Yield: 8 servings--Serving Size: One chicken part with sauce
Each serving provides:
Calories: 176
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 240 mg
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Beef Stroganoff
Using lean top round, plain low-fat yogurt, and very little added salt makes this a heart-healthy dish.
| 1 lb | Lean beef (top round) |
| 2 tsp | Vegetable oil |
| 3/4 Tbsp | Finely chopped onion |
| 1 lb | Sliced mushrooms |
| 1/4 tsp | Salt |
| To taste | Pepper |
| 1/4 tsp | Nutmeg |
| 1/2 tsp | Dried basil |
| 1/4 C | White wine |
| 1 C | Plain low-fat yogurt |
| 6 C | Cooked macaroni, cooked in unsalted water |
1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. Sauté onion for 2 minutes.
2. Add beef and saute for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot.
3. Add remaining oil to pan; saute mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine, yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour, but it has double thickening power. These calories are not figured into the nutrients per serving.
Yield: 5 servings--Serving Size: 6 oz
Each serving provides:
Calories: 499
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 79 mg
Sodium: 200 mg
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Heart-healthy pumpkin pie
This pie uses only a small amount of oil in the crust and skim milk in the filling to make it heart-healthy.
| For the pie 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 the pie filling |
| 1/4 C | Packed brown sugar |
| 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 |
1. Preheat oven to 425º F.
2. Mix oats, flour, almonds, sugar, and salt together in small mixing bowl.
3. Blend oil and water together 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 a 9-inch pie pan and bake for 8-10 minutes, or until light brown.
6. Turn down oven to 350º F.
7. Mix sugar, cinnamon, nutmeg, and salt together in a bowl.
8. Add eggs and vanilla and mix to blend ingredients.
9. Add pumpkin and milk and stir to combine.
10. Pour into prepared pie shells.
11. Bake 45 minutes at 350º F or until knife inserted near center comes out clean.
Yield: 9 servings--Serving Size: 1/9 of a 9-inch pie
Each serving provides:
Calories: 177
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 24 mg
Sodium: 153 mg
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