The New American Heart Association Cookbook: 25th Anniversary Edition

Overview

When the American Heart Association, the country's most-trusted authority on heart-healthy living, published the first edition of its cookbook twenty-five years ago, it could hardly have predicted that the book would become a runaway bestseller and set the standard for healthful and delicious eating. To celebrate the book's silver anniversary, the AHA has completely updated and revised this jewel of its renowned cookbook library. This latest edition is a must-have for every chef...

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Overview

When the American Heart Association, the country's most-trusted authority on heart-healthy living, published the first edition of its cookbook twenty-five years ago, it could hardly have predicted that the book would become a runaway bestseller and set the standard for healthful and delicious eating. To celebrate the book's silver anniversary, the AHA has completely updated and revised this jewel of its renowned cookbook library. This latest edition is a must-have for every chef who wants tasty, good-for-you recipes in step with how we eat today.
      
Each of the more than 600 recipes—including over 150 that are brand-new—has been kitchen-tested for high flavor and ease of preparation.
        
Dishes such as Risotto with Broccoli and Leeks, Grilled Tuna with Pineapple-Nectarine Salsa, and Minted Cantaloupe Soup with Fresh Lime prove that healthful food doesn't have to be boring, spartan, or old-fashioned. Here you'll find recipes for the hottest trends in cooking, from wrap sandwiches and pesto to vegetarian entrées
and ethnic cuisines. If you're a chef on the go, you'll appreciate the many recipes that will help you put a meal on the table in a flash—from quick-and-easy offerings and twofer recipes that let you have delicious planned-overs for later in the work week to one-dish meals and microwave recipes. The handy menus will help you mix and match recipes not only for weekday dining but also for the perfect holiday meal, party, or other special occasion. And with the AHA's suggestions, you can turn treasured family favorites into heart-healthy classics.
      
You'll also read the latest on how what you eat can affect your health. In addition to the AHA's dietary guidelines and recommendations, you'll find discussions about the importance of fiber, folic acid, and eating a variety of foods. Each kitchen-tested recipe is accompanied by a complete nutritional breakdown, including total fat, saturated fat, cholesterol, sodium, calories, fiber, and more, so it's easy to work any of the recipes into any eating plan. The New American Heart Association Cookbook will be the basic cookbook you'll find yourself reaching for again and again.

The American Heart Association is the nation's most-trusted authority on heart-healthy living and diet. Its best-selling library of cookbooks includes:

American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition
American Heart Association Low-Salt Cookbook
American Heart Association Quick & Easy Cookbook
American Heart Association Around the World Cookbook
American Heart Association Kids' Cookbook

"Nutritional analysis accompanies each healthy and easy-to- prepare recipe, among them Chipotle Chicken Wraps, Fudgy Buttermilk Brownies, Smothered Steak with Sangria Sauce, & Roasted-Pepper Hummus."

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Product Details

  • ISBN-13: 9780812929546
  • Publisher: Crown Publishing Group
  • Publication date: 12/15/1998
  • Series: American Heart Association Series
  • Edition description: REV
  • Edition number: 6
  • Pages: 720
  • Product dimensions: 6.53 (w) x 9.54 (h) x 1.83 (d)

Meet the Author

The American Heart Association has affiliates that serve the entire United States.

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Read an Excerpt

Mandarin Spinach Salad with Sesame-Garlic Topping

Serves 4

This Asian-inspired salad uses seasoned cereal to provide a new twist to croutons.

SESAME-GARLIC TOPPING
1 tablespoon peanut oil
1 tablespoon light soy sauce
2 teaspoons sesame seeds
1/4 teaspoon minced garlic
1/8 teaspoon ground ginger
1 cup rice squares cereal

DRESSING
1/4 cup fresh orange juice
1 tablespoon honey
1 teaspoon light soy sauce

SALAD
6 cups torn fresh spinach leaves
11-ounce can mandarin oranges in light syrup, drained
8-ounce can sliced water chestnuts, drained

In a large skillet, combine topping ingredients except cereal, stirring well. Bring to a boil over medium-high heat.

Add cereal and stir until coated. Reduce heat to medium and cook for 2 minutes, stirring constantly. Drain on paper towels; let cool.

Meanwhile, in a small bowl, whisk together dressing ingredients.

For salad, place one layer each of spinach, oranges, and water chestnuts in a large salad bowl. Pour dressing over salad and toss well.

Add cereal croutons and toss again. Serve immediately.


Lemon-Herb Roast Chicken

Serves 6

Try this juicy, delicately flavored roast chicken for a Sunday dinner treat.

Vegetable oil spray
11/2 teaspoons dried thyme, crumbled
1/2 teaspoon dried basil, crumbled
1/2 teaspoon pepper
1/4 teaspoon salt
4- to 41/2-pound roasting chicken

2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 lemon, cut into wedges
1 bay leaf
1/2 medium onion
1/2 cup dry white wine (regular ornonalcoholic)
Vegetable oil spray

Preheat oven to 350         F. Spray roasting pan and rack with vegetable oil spray.

Combine thyme, basil, pepper, and salt.

Remove giblets and neck from chicken and save for other use or discard. Rinse chicken and pat dry with paper towels. Rub outside of chicken with herb mixture. Put chicken breast side up on rack in roasting pan.

Put garlic, lemon, bay leaf, and onion in chicken, then pour in wine.

Lightly spray outside of chicken with vegetable oil spray.

Roast for about 20 minutes per pound, or until juices run clear when you pierce a thigh with a sharp skewer or a meat thermometer registers 180         F when you insert it in thigh. Remove from oven and let rest for 15 minutes before carving. Remove skin before serving chicken.

Cook's Tip on Chicken Yields
A 4-pound chicken, cooked, yields about the following:
Breast meat: 12 oz        Wing meat: 1H oz
Leg meat: 4 oz                    Back meat: 2 oz
Thigh meat: 6 oz        Total: 25H oz

Time-Saver: Make a double recipe and have extra chicken to use during the week in other recipes, such as Chicken and Broccoli in Mushroom Sauce (see page 210).



Crispy Cajun Catfish Nibbles with Red Sauce

Serves 4

Do you like fried popcorn shrimp? Then you'll love these crisp bites of catfish. They're served with a zesty
sauce similar to cocktail sauce.

Vegetable oil spray

COATING
3 tablespoons cornmeal
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon pepper

1 pound catfish fillets, cut into
1/2-inch pieces
Egg substitute equivalent to 1 egg, or 1 egg
1/2 cup cornflake crumbs
Vegetable oil spray

RED SAUCE
1/4 cup low-sodium ketchup
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon honey
1 tablespoon bottled horseradish

Preheat oven to 400         F. Lightly spray a baking sheet with vegetable oil spray. Set aside.

Combine coating ingredients in a large airtight plastic bag.

Add fish pieces, turning bag to coat evenly.

Pour egg substitute into bag and shake gently to coat.

Put cornflake crumbs in a shallow bowl. Using a slotted spoon, add fish to cornflake crumbs, turning gently with spoon to coat. Spread fish in a single layer on baking sheet. Lightly spray fish with vegetable oil spray.

Bake for 7 to 8 minutes, or until fish flakes easily when tested with a fork.

Meanwhile, in a small bowl, whisk together sauce ingredients. Serve with fish.


Lamb Kebabs

Serves 6

Serve with a bed of wild rice and Mandarin Spinach Salad with Sesame Garlic Topping (see page 75).

MARINADE
1/2 cup cider vinegar
1/2 cup finely chopped onion (1 medium)
3 tablespoons finely chopped fresh rosemary or 1 tablespoon dried, crushed
3 tablespoons honey
2 tablespoons chopped fresh mint or 2 teaspoons dried, crumbled
3 medium cloves garlic, minced, or 11/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper, or to taste

11/2 pounds leg of lamb
(after boning and trimming), cut into 24 cubes
1 medium red onion, cut into
12 wedges
2 9-ounce packages frozen no-salt-added artichoke hearts, thawed
24 cherry tomatoes

In an airtight plastic bag, combine marinade ingredients. Add lamb and turn to coat. Seal and refrigerate for 1 to 4 hours, turning occasionally.

Soak six long bamboo skewers in cold water for at least 10 minutes.

Drain lamb and put marinade in a small saucepan. Bring to a boil over medium-high heat and boil, covered, for at least 5 minutes.
Preheat grill on medium-high.

Separate each red onion wedge vertically into two parts, making 24 wedges. Separate artichoke hearts into 24 pieces.

For each kebab, thread a skewer as follows: 1 piece onion, 1 meat cube, 1 piece artichoke, 1 tomato. Repeat three times for each skewer.

Grill for 12 to 15 minutes, or until lamb is done to taste. Baste with hot marinade for last 5 minutes of cooking time.

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Recipe

Lamb Kebabs

Serves 6

Serve with a bed of wild rice and Mandarin Spinach Salad with Sesame Garlic Topping (see page 75).

MARINADE
1/2 cup cider vinegar
1/2 cup finely chopped onion (1 medium)
3 tablespoons finely chopped fresh rosemary or 1 tablespoon dried, crushed
3 tablespoons honey
2 tablespoons chopped fresh mint or 2 teaspoons dried, crumbled
3 medium cloves garlic, minced, or 11/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper, or to taste

11/2 pounds leg of lamb
(after boning and trimming), cut into 24 cubes
1 medium red onion, cut into
12 wedges
2 9-ounce packages frozen no-salt-added artichoke hearts, thawed
24 cherry tomatoes

In an airtight plastic bag, combine marinade ingredients. Add lamb and turn to coat. Seal and refrigerate for 1 to 4 hours, turning occasionally.

Soak six long bamboo skewers in cold water for at least 10 minutes.

Drain lamb and put marinade in a small saucepan. Bring to a boil over medium-high heat and boil, covered, for at least 5 minutes.
Preheat grill on medium-high.

Separate each red onion wedge vertically into two parts, making 24 wedges. Separate artichoke hearts into 24 pieces.

For each kebab, thread a skewer as follows: 1 piece onion, 1 meat cube, 1 piece artichoke, 1 tomato. Repeat three times for each skewer.

Grill for 12 to 15 minutes, or until lamb is done to taste. Baste with hot marinade for last 5 minutes of cooking time.

Curry Yogurt Dip

Serves 8; 2 tablespoons per serving

This is a delightfuldip for raw vegetables or apple slices.

1 cup Yogurt Cheese (see page 16) 3 tablespoons fat-free, cholesterol-free or light, reduced-calorie mayonnaise dressing 2 teaspoons curry powder

In a small bowl, whisk together all ingredients.

    Cover and refrigerate until serving time.

Calories 28 Protein 2 g Carbohydrates 5 g Cholesterol 1 mg Total Fat 0 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 0 g Sodium 77 mg

Cucumber and Yogurt Dip

Serves 11; 2 tablespoons per serving

In addition to being a tasty dip, this dish is an excellent sauce for chilled poached or grilled salmon.

1 cup seeded and diced cucumber, 1/3 cup fat-free, cholesterol-free unpeeled or light, reduced-calorie 1/2 cup finely chopped green onions mayonnaise dressing (about 4 or 5) 1/4 cup grated Parmesan cheese 2 medium cloves garlic, minced, 1 teaspoon white wine Worcestershire or 1 teaspoon bottled minced sauce garlic 1/2 cup plain nonfat or low-fat yogurt

In a medium bowl, combine all ingredients, stirring well.

    Cover and refrigerate for at least 1 hour to allow flavors to blend.

Calories 23 Protein 2 g Carbohydrates 3 g Cholesterol 2 mg Total Fat 1 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 0 g Sodium 106 mg

Artichoke Dip

Serves 14; 2 tablespoons per serving

Surround a bowl of this dip with Pita Crisps (see page 32) or baked chips.

9-ounce package frozen no-salt- 1 1/2 teaspoons cream sherry added artichoke hearts, thawed 1 teaspoon salt-free Italian herb and drained seasoning 4 ounces fat-free or low-fat cream 1/8 teaspoon garlic powder cheese, room temperature 1/8 teaspoon salt 1/2 cup plain nonfat or low-fat yogurt 1/4 cup thinly sliced green onions (green part only)

Blot artichokes dry on paper towels. Chop into small pieces.

    In a medium bowl, whisk together remaining ingredients, blending well. Stir in artichokes.

    Cover and refrigerate for at least 1 hour to allow flavors to blend. Stir before serving.

Calories 20 Protein 2 g Carbohydrates 3 g Cholesterol 1 mg Total Fat 0 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 1 g Sodium 79 mg

Spinach Dip

Serves 12; 2 tablespoons per serving

Use a variety of fresh vegetables as dippers for this peppery appetizer.

10-ounce package frozen no-salt- 1 medium avocado, peeled and added chopped spinach chopped 5 green onions (green and white 1 1/4 teaspoons salt-free garlic parts), coarsely chopped seasoning 1/2 cup watercress, stems removed, or 1/8 teaspoon pepper arugula 1/8 teaspoon salt (optional) 1/4 cup fresh parsley, stems removed 1/8 teaspoon red hot-pepper sauce, 8 ounces plain nonfat or low-fat or to taste yogurt

Cook spinach using package directions, omitting salt and margarine. Drain; squeeze out all liquid.

    Finely chop spinach, onions, watercress, and parsley in a food processor, or chop with a knife and transfer to a blender. Process just until blended; mixture should be coarse. Transfer to colander to drain excess liquid.

    Puree remaining ingredients in processor or blender.

    In a medium bowl, combine the two mixtures, stirring well. Cover and refrigerate for at least 1 hour to allow flavors to blend.

Cook's Tip

For chunkier avocado in this dip, mash it with a fork instead of pureeing it. Stir the avocado in with the vegetables and yogurt mixture.

Calories 41 Protein 2 g Carbohydrates 4 g Cholesterol 0 mg Total Fat 3 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 2g Fiber 2 g Sodium 31 mg

Apricot Dip

Serves 16; 2 tablespoons per serving

Is this dish better as a dip for fresh fruits, such as strawberries, bananas, and apple slices, or as a sauce over angel food cake? Try it both ways and decide for yourself.

1 cup fresh orange juice 1/4 teaspoon ground cinnamon (about 3 medium oranges) 2 dashes ground nutmeg 1/2 cup finely chopped dried apricots 8 ounces nonfat or low-fat vanilla (3 to 4 ounces) yogurt 1/2 cup unsweetened applesauce

In a small nonaluminum saucepan, combine orange juice and apricots. Bring to a boil over medium-high heat, then reduce heat to low, stirring frequently. As apricots become tender, mash them slightly with back of wooden spoon. Cook for about 20 minutes, or until all juice is absorbed. Transfer to a medium bowl and stir well.

    Stir in applesauce, cinnamon, and nutmeg. Cover bowl and let cool.

    Stir in yogurt.

    Cover and refrigerate for at least 1 hour.

Cook's Tip on Cutting Sticky Foods

To cut dried apricots or other sticky foods easily, use kitchen shears lightly sprayed with vegetable oil spray.

Calories 30 Protein 1 g Carbohydrates 7 g Cholesterol 0 mg Total Fat 0 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 0 g Sodium 10 mg

Fire-and-Ice Cream Cheese Spread

Serves 4; 3 tablespoons per serving

Easy but elegant, this cream cheese spread is spiced with hot red pepper and cooled with the sweet taste of apricots. Serve with fat-free cracked-pepper crackers and fresh pear slices arranged decoratively around the apricot-domed cream cheese mixture.

1/4 cup fat-free cream cheese 1/4 teaspoon crushed red pepper (in tub) flakes 1/4 cup nonfat or light sour cream 2 tablespoons finely chopped red 1/4 cup apricot all-fruit spread bell pepper

In a small mixing bowl, beat cream cheese and sour cream with an electric mixer until well blended. Spoon into a small bowl lined with plastic wrap or a 6-ounce ramekin. Press mixture slightly to get rid of any air pockets; smooth evenly with rubber scraper.

    Refrigerate for at least 30 minutes to firm slightly.

    Meanwhile, in a small saucepan, heat fruit spread and red pepper flakes over medium heat until spread just begins to melt, about 3 minutes, stirring occasionally. Remove from heat and stir in bell pepper. Let cool to room temperature.

    To serve, if using bowl, invert mixture onto a serving plate, remove plastic wrap, and spoon apricot mixture on top. If using ramekin, top cream cheese mixture with apricot mixture.

Cook's Tip On Pears

Brush lemon juice or pineapple juice on pear slices to prevent discoloration.

Calories 72 Protein 3 g Carbohydrates 14 g Cholesterol 1 mg Total Fat 0 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 0 g Sodium 91 mg

Herb Cream Cheese Spread

Servers 8; 2 tablespoons per serving

Serves this incredibly easy to make spread with fresh vegetables or fat-free, low-sodium crackers.

8 ounces fat-free or reduced-fat 1/2 teaspoon pepper cream cheese 1/4 teaspoon dried thyme, crumbled 2 sprigs of fresh parsley, snipped 1/4 teaspoon dried chervil, 1 medium clove garlic, mashed, or crumbled 1/2 teaspoon bottled minced garlic

In a food processor or blender, process all ingredients for 10 seconds.

    Transfer to a glass bowl, cover, and refrigerate for at least 1 hour to allow flavors to blend.

Cook's Tip on Chervil

An herb of the parsley family, chervil is available fresh and dried. It has a delicate aniselike taste that may be reduced when cooked. Chervil gives color and a lightly zesty touch to sauces for vegetables and when sprinkled on salads, soups, lamb, veal, and pork.

Calories 28 Protein 4 g Carbohydrates 2 g Cholesterol 2 mg Total Fat 0 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 0 g Sodium 155 mg

Yogurt Cheese

Makes 1 cup

You'll be amazed at how easy it is to make your own yogurt cheese. The texture is similar to that of thick sour cream.

16-ounce container plain nonfat or
low-fat yogurt without gelatin

Put a double-thick layer of fine-mesh cheesecloth or paper coffee filters in a rustproof colander. Put colander in a deep bowl. (Colander must not touch bottom of bowl.) Pour yogurt into colander and cover with plastic wrap. Refrigerate for at least 8 hours.

    Put yogurt in a small bowl. Cover and refrigerate for up to a week. Drain off any whey that separates.

Cook's Tip on Yogurt Cheese and Whey

When you drain yogurt, you get about half yogurt cheese and half whey, or liquid. The yogurt cheese can replace sour cream or cream cheese in most recipes. You can use the whey in place of water, fat-free or low-fat milk, or buttermilk in cooking. The whey not only is rich in protein, vitamins, and minerals, but also reacts well with baking soda, helping baked goods rise beautifully and have a light texture. Why should you start with yogurt without gelatin? Gelatin holds in the whey, so you won't get the consistency you need.

(FOR 1 CUP) Calories 180 Protein 16 g Carbohydrates 28 g Cholesterol 10 mg Total Fat 0 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 0 g Sodium 300 mg

Plum Tomatoes with Blue Cheese

Serves 8; 3 pieces per serving

This recipe tops colorful tomatoes with a spicy blue cheese mixture and chopped green onions.

1 1/2 ounces blue cheese 12 medium Italian plum tomatoes 1 tablespoon plus 2 teaspoons 2 tablespoons finely chopped green fat-free milk onions (2 medium) 1/4 teaspoon red hot-pepper sauce

Put cheese, milk, and hot-pepper sauce into a medium mixing bowl (to reduce splattering). Using an electric mixer, blend completely, scraping sides of bowl with a rubber scraper. Transfer to a small container, cover, and refrigerate for at least 30 minutes (up to 24 hours) to let flavors blend and mixture set slightly.

    Cut tomatoes in half lengthwise. Top each half with cheese mixture, and sprinkle with green onions. Serve at room temperature or cover and refrigerate for up to 1 hour.

Tomatoes with Feta Cheese

Substitute 2 ounces feta cheese for blue cheese and plain nonfat or low-fat yogurt for milk. (calories 40; protein 2 g; carbohydrates 5 g; cholesterol (6 mg; total fat 2 g; saturated 1 g; polyunsaturated 0 g; monounsaturated 0 g; fiber 1 g; sodium 94 mg)

Red Potatoes with Cheese and Basil

Cut eight 1 1/2-ounce red potatoes in half lengthwise. Steam for 10 minutes, plunge in a bowl of ice water for 2 minutes, and drain well on paper towels. Top each piece with feta cheese mixture. Sprinkle with 2 tablespoons finely chopped fresh basil leaves or green onions. (calories 58; protein 2 g; carbohydrates 9 g; cholesterol 6 nag; total fat 2 g; saturated 1 g; polyunsaturated 0 g; monounsaturated 0 g; fiber 1 g; sodium 88 mg)

Calories 40 Protein 2 g Carbohydrates 5 g Cholesterol 4 mg Total Fat 2 g Saturated 1 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 1 g Sodium 88 mg

Sweet-and-Sour Spring Rolls

Serves 4; 3 spring rolls per serving

These vegetarian spring rolls are pan-fried, then glazed with a sweet-and-sour sauce.

Vegetable oil spray 8-ounce can bamboo shoots, 1/2 teaspoon acceptable vegetable oil drained 1 1/2 cups shredded cabbage 2 teaspoons light soy sauce 4 medium cloves garlic, minced, 1/8 teaspoon pepper or 2 teaspoons bottled minced 3 sheets frozen phyllo, thawed garlic Vegetable oil spray 1/2 cup chopped green onions 1/2 teaspoon acceptable vegetable oil (green and white parts) 1 tablespoon plus 1 teaspoon bottled (4 to 5 medium) sweet-and-sour sauce

Spray a large nonstick skillet with vegetable oil spray. Pour 1/2 teaspoon oil into skillet, swirling to coat bottom. Heat over medium-high heat for 1 minute. Saute cabbage and garlic for 3 minutes, stirring constantly.

    Add green onions and bamboo shoots. Cook for 30 seconds, stirring constantly. Remove from heat. Stir in soy sauce and pepper.

    Keeping unused phyllo covered with a damp dish towel to prevent drying, lightly spray 1 sheet of dough with vegetable off spray. Working quickly, cut dough into fourths. Put three of the quarter sheets under the towel. On the fourth piece, put 1 rounded tablespoon cabbage mixture 2 to 3 inches from one end. Fold that end over filling, then fold in sides and roll tightly. Set aside, seam side down. Repeat with remaining phyllo and filling.

    Spray and oil skillet again. Heat over medium-high heat for 1 minute. Cook spring rolls in skillet for 6 minutes, turning occasionally. Brush with sweet-and-sour sauce and serve.

Calories 94 Protein 3 g Carbohydrates 16 g Cholesterol 0 mg Total Fat 2 g Saturated 0 g Polyunsaturated 1 g Monounsaturated 0 g Fiber 5 g Sodium 194 mg

Carrot, Parsnip, and Potato Pancakes

Serves 12; 2 pancakes per serving

Enjoy these wholesome pancakes with a mug of hot apple cider.

2 medium carrots, peeled 2 tablespoons plain dry bread 1 medium parsnip, peeled crumbs 3 medium potatoes (about 1 1/4 teaspoon salt pound), peeled Pepper to taste Egg substitute equivalent to 5 eggs Vegetable oil spray, Asian flavored 1 small yellow onion, minced or plain 3 tablespoons snipped fresh chives 1 cup nonfat or light sour cream or green onions (green part only) (optional) 2 tablespoons all-purpose flour Unsweetened applesauce (optional)

Coarsely grate carrots, parsnip, and potatoes using large holes of a four-sided grater. Put vegetables in a colander set in a large bowl.

    Press down on vegetables, squeezing out as much liquid as you can. Discard liquid and return vegetables to bowl.

    Stir in egg substitute, onion, chives, flour, bread crumbs, salt, and pepper.

    Heat a large nonstick skillet over medium heat. Spray with vegetable oil spray. Drop heaping tablespoons of batter onto skillet, using a spoon to flatten pancakes slightly. Cook for 3 to 4 minutes, or until bottom is golden brown. Turn over each pancake and cook for about 3 minutes, or until golden brown. Transfer to a serving platter. Cook remaining batter, stirring to combine and spraying skillet between batches as needed.

    Serve pancakes hot or at room temperature by themselves or with nonfat or low-fat sour cream or applesauce.

Calories 79 Protein 4 g Carbohydrates 13 g Cholesterol 0 mg Total Fat 1 g Saturated 0 g Polyunsaturated 0 g Monounsaturated 0 g Fiber 2 g Sodium 116 mg

Crumb-Crusted Mushrooms with Lemon

Serves 4

Coat whole mushrooms with yogurt and a crust of seasoned bread crumbs, bake them for a few minutes, and watch them disappear!

Vegetable oil spray 1/8 teaspoon salt-free lemon pepper 2 slices bread (optional) Vegetable oil spray 1 tablespoon grated lemon zest 2 teaspoons acceptable margarine (1 to 2 medium lemons) 4 medium cloves garlic, minced, 8 ounces whole small mushrooms or 2 teaspoons bottled minced (3 to 3 1/2 cups) garlic 1/3 cup nonfat or low-fat plain yogurt 1 teaspoon salt-free dried Italian Paprika seasoning, crumbled Lemon wedges

Preheat oven to 450 [degrees] F. Spray a baking sheet with vegetable oil spray and set aside.

    Tear bread into pieces and put in a food processor or blender. Process until consistency of commercial bread crumbs.

    Spray a large nonstick skillet with vegetable oil spray. Melt margarine over medium-high heat. Cook garlic, Italian seasoning, lemon pepper, and bread crumbs for 6 minutes, or until golden brown, stirring frequently.

    Remove from heat and stir in lemon zest.

    In a large bowl, combine mushrooms and yogurt, stirring gently to coat completely. Arrange a single layer of mushrooms about 1/4 inch apart on baking sheet.

    Sprinkle mushrooms with bread crumbs, then with paprika.

    Bake for 5 minutes. Gently place mushrooms on a serving platter and sprinkle with bread crumbs from baking sheet. Serve immediately with lemon wedges and wooden toothpicks.

Calories 86 Protein 3 g Carbohydrates 13 g Cholesterol 1 mg Total Fat 3 g Saturated 1 g Polyunsaturated 1 g Monounsaturated 1 g Fiber 2 g Sodium 117 mg

Crumb-Crusted Tomato Slices

Spray a 9-inch square baking pan with vegetable oil spray. Cut 2 tomatoes (about 8 ounces each) into 4 slices each and place in pan. Spoon yogurt over each slice and top with crumb topping. Bake at 450 [degrees] for 20 minutes, or until soft. (calories 91; protein 3 g; carbohydrates 14 g; cholesterol 1 mg; total fat 3 g; saturated 1 g; polyunsaturated 1 g; monounsaturated 1 g; fiber 1 g; sodium 123 mg)

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  • Anonymous

    Posted April 9, 2002

    Best Cookbook We've Ever Had!

    We have tried a different recipe every day for the last 3 weeks for our lunches and dinners. All have been outstanding in ease of preparation, appearance, and best of all, taste. The information on reading labels, shopping, menu planning, and recipe conversions is also outstanding. It's not just for people that already have heart problems, it's a great cookbook for anyone that wants to avoid heart problems in the future.

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