Even with the many scientific breakthroughs in cardiology, the best approach to cardiovascular disease is reducing its likelihood in the first place, which includes a healthy diet as demonstrated by these recipes.
Starters
Rumaki
Guilt-Free Vegetable Dip
Zesty Seafood Salad
Mulligatawny Soup
Minestrone SoupEntrees
Healthy Pasta Classico
Chicken with Pea Pods
Chicken Supreme
Salmon Fillets with PersonalityEasy Side Dishes
Rice with Spice
Tasty TatersDessert
Guiltless Pineapple Cheese Pie
Rumaki
Ingredients
2 cans water chestnuts
1 112 lb. turkey bacon
28 oz. bottle Heinz ketchup
4 T. sugar
4 T. sugar substitute
1 small jar strained baby peaches
Instructions
Cut water chestnuts in half. Wrap 1/2 strip bacon around each piece and secure
with wooden toothpick. Place in 9"square pan or 9"x11" pan sprayed with vegetable
oil spray. Bake at 350 degrees for 30 min. or until bacon begins to crisp.
Pour off any fat (if you can find any). Mix together ketchup, sugars and peaches.
Spoon carefully over rumaki. Bake 1/2 hour. Freeze or serve immediately. If
frozen, reheat at at 350 degrees for 20-30 minutes.
Guilt-Free
Vegetable Dip
Ingredients
1 pt (16 oz.) sour half and half, low fat or no fat
1 pkg. (1 envelope) vegetable soup mix
Instructions
Stir together and chill well. Serve with raw vegetables, any of the baked,
low-fat chips now at the supermarket or baked won ton crisps.
Zesty Seafood
Salad
Ingredients
1 lb. imitation crab meat
1/2 C. no-fat mayonnaise
1/2 c. chopped celery
1 tsp. lemon juice
2 tsp. horseradish
1/4 c. catsup
Instructions
Combine no-fat mayo with lemon juice, horseradish and catsup. Mix with flaked
imitation crab meat and celery.
Mulligatawny
Soup
Ingredients
1/2 c. reduced fat margarine
6 oz. chicken, cooked and shredded
1/4 c. carrot, sliced
3/4 c. sliced apple, unpared
1 small onion, diced
1/4 c. celery, diced
1/2 c. water
2T. flour
1 tsp. curry powder
1 can (16 oz.) tomatoes, undrained
2 whole cloves
2 bay leaves
1 T. lemon juice
Instructions
Spray pan with olive oil cooking spray and melt margarine. Saute chicken,
carrot, apple, onion, and celery until soft but not wilted. Mix water and
flour until smooth. Stir with all other ingredients into pan. Heat, stirring
constantly, until mixture boils. Boil for 2 minutes and simmer uncovered for
15 minutes.
Minestrone
Soup
Ingredients
1 lg. onion
1 c. celery
2 cloves garlic, minced
4 cans low-sodium beef broth
1 T. oil
1 can (16 oz.) plum tomatoes, untrained
1 can white kidney beans, drained
9 oz. frozen Italian green beans
1 carrot, diced
1/2 c. raw elbow macaroni
112 tsp. each basil & oregano
Instructions
Spray Dutch oven with olive oil spray. Heat 1 T. oil and saute onion, celery,
and garlic. Add all other ingredients and bring to a boil. Simmer; covered,
for 45 minutes.
Tip:
Chill beef broth for several hours. Skim fat from top of cans. Can sprinkle
with low-fat Parmesan cheese before serving.
Healthy Pasta
Classico
Ingredients
Olive oil cooking spray
1 T. olive oil
7 slices turkey bacon
1 lg. onion, chopped
1/3 c. white wine
2 cans tomatoes (16 oz. each) with roasted garlic, undrained
2 tsp. dried basil Crushed dried red pepper flakes, to taste
8 oz. pasta, cooked (preferably penne)
Low-fat Parmesan cheese
Instructions
Heat oil in pan coated with olive oil spray. Saute bacon and onion until bacon
is crisp and onion is golden. Add wine, tomatoes, and basil. Bring to a boil.
Simmer, uncovered, until thickened for approximately 20 minutes. Season to
taste with crushed pepper flakes. Toss with pasta and sprinkle Parmesan cheese
over individual servings.
Chicken with
Pea Pods
Ingredients
2 pkg. (8 pieces) boneless, skinless chicken breasts
12 oz. low-calorie apricot jam
1-1/4 C. barbecue sauce
4 T. low-sodium soy sauce
2 oz. pkg. frozen pea pods
1 can (6 oz.) sliced water chestnuts
2 green peppers, sliced
Instructions
Brown chicken in pan sprayed with non-stick olive oil spray. Place in 9"x13"
pan. Combine jam, barbecue sauce, and soy sauce. Pour over chicken. Cover
pan with aluminum foil and bake at 350 degrees for 20 minutes. Uncover and
add vegetables. Baste with sauce and bake for 15-20 minutes more.
Chicken Supreme
Ingredients
1 pkg. frozen broccoli spears, cooked and drained or fresh broccoli, par-boiled
Large slices of cooked turkey or chicken breast (leftovers are wonderful for
this dish)
1 can low-sodium cream of chicken soup
1/3 can skim milk
1/2 c. shredded low4at cheddar cheese
Instructions
Arrange broccoli in 9" square pan, crowns along outside edges of pan. Place
slices of cooked poultry in the middle of pan over broccoli spears. Blend
soup and milk and pour over the chicken and broccoli. Sprinkle with cheese.
Bake at 400 degrees for 15 minutes. Can top with crushed low-fat chips or
faux bacon bits.
Salmon Fillets
with Personality
Ingredients
Salmon Fillets
Dijon Mustard
Cajun Spice
Instructions
Spray grill (or broiler) rack with vegetable spray. Brush each fillet with
mustard. Sprinkle cajun spice over mustard. Grill until fish flakes, approximately
6 minutes.
Rice with
Spice
Ingredients
4 T. reduced fat margarine
4 T. dried parsley flakes
2 cans onion soup
2 soup cans water
6 oz. mushroom stems and pieces, undrained
2 pkg. long grain wild rice mix (instant or regular)
Instructions
Melt margarine and mix with all ingredients in 2 quart dish. (Always spray
dish with vegetable cooking oil cooking spray for easy clean-up) Cover and
bake at 350 degrees for 2 hours. Leftovers reheat very well.
Tip:
Chill soup for several hours. Any fat will congeal at top of can and will
be easy to remove.
Tasty Taters
Ingredients & Instructions
Halve baking potatoes lengthwise. Rub cut side with olive oil spray. Sprinkle
with salt substitute (Mrs. Dash's Spicy Mixture works very well) Bake at 350
degrees for 1 1/2 hours or microwave uncovered on HI approx. 4 minutes per
potato (2 halves).
Guiltless Pineapple Cheese Pie
Ingredients
1 can (8 1/2 oz.) crushed pineapple (in natural juice, preferably)
1 pkg. (3 oz.) lemon jello
1-1/4 C. boiling water
3 oz. neufchatel cream cheese, softened
1/4 tsp. orange or lemon rind
3 T. sugar (can cut with half sugar substitute)
1/2 tsp. vanilla
1 c. low-calorie sour half and half
Instructions
Drain pineapple. Dissolve gelatin in water. Blend neufchatel, rind, sugar
and vanilla. Combine ½ c. gelatin with pineapple. Blend rest of gelatin into
cheese mixture. Fold in sour half and half and pour into pie pan sprayed with
vegetable oil spray. Chill until set, but not quite firm. Spoon pineapple
mixture on top and chill overnight.
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