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Over 100 All-Time Favorite Recipes Low Fat
• Heart Healthy • Diabetic
Cream Cheese Tart, page 109
contents Foreword v Introduction vii Breakfasts 11 Starters 25 Lite Bites
Raspberry Sauce, page 108
39
Dinners 65 On the Side
95
Desserts 107 Index 125
Sweet Peas, page 96
78 | Healthy American Cookbook
Grilled Turkey Burger 1 Tbsp olive oil 4 cups white button mushrooms, sliced 1 onion, chopped 3 large garlic cloves, peeled and minced 1 small tomato, chopped 1 slice white bread, cut into cubes 2 eggs 2 Tbsp chopped fresh basil leaves 2 Tbsp chopped fresh flat-leaf parsley 2 lbs lean ground turkey breast 2 Tbsp fresh lemon juice Black pepper to taste ¹⁄₈ tsp salt 10 slices reduced-fat Swiss cheese (1 oz each) 10 light whole wheat Kaiser rolls (2 oz each) In a large saucepan, heat oil over medium heat until hot. Add mushrooms and cook, stirring occasionally, about 5 minutes, or until browned. Add onion, garlic, tomato and bread cubes, and cook until onion is softened and mixture is combined well, about 10 minutes. Transfer to a bowl and chill, covered, for 20 minutes or until completely cooled. In a small bowl, add eggs, basil and parsley, and whisk until beaten well. In a large bowl, add turkey, egg mixture, mushroom mixture, lemon juice, black pepper and salt, and stir to combine well. Per Serving Form 10 patties, transfer to a plate and chill, covered, for 30 minutes. Calories: 364 Coat grill rack with cooking spray and preheat. Grill burgers for 6 minutes with grill lid open. Turn burgers, add a slice of cheese to each burger, and grill, 6 minutes more, or until meat is no longer pink. Serve on rolls with lettuce, tomato, and red onion, if desired. 10 servings
Fat: 7g Saturated Fat: 2g Cholesterol: 99mg Sodium: 482mg Carbohydrates: 35g Fiber: 2g Protein: 39g
Dinners | 91
Buffalo Chicken Pizza 1 Tbsp trans fat free margarine 1 Tbsp Worcestershire sauce 2–3 Tbsp hot sauce, medium to spicy heat ½ cup reduced-sodium tomato sauce 1 cup shredded cooked chicken breast 4 whole grain flat breads (about 7 inches each) 2 Tbsp shredded part-skim mozzarella or Monterey Jack cheese 2 Tbsp reduced-fat blue cheese crumbles 2 green onions, thinly sliced Preheat oven to 425°. In a skillet, melt margarine over medium heat. Add Worcestershire sauce, hot sauce and tomato sauce. Add chicken and toss to coat. Arrange flat breads on 2 baking sheets. Cover each flat bread with chicken mixture, cheeses and green onions. Bake for 10 minutes, or until cheese is melted. 4 servings
Per Serving Calories: 213 Fat: 7g Saturated Fat: 2g Cholesterol: 32mg Sodium: 554mg Carbohydrates: 23g Fiber: 6g Protein: 19g
Desserts | 00
114 | Healthy American Cookbook
Pumpkin Pie in a Glass 1¹⁄₂ cups skim milk
1 box (1 oz) instant butterscotch pudding mix
1 cup pure canned pumpkin
¹⁄₂ tsp pumpkin pie spice ¹⁄₄ tsp ground ginger 1¹⁄₂ cups fat-free whipped topping
4 oz gingersnap cookies, crushed
8 cinnamon sticks, optional
24 pomegranate seeds, optional In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ginger, and beat for an additional 10 seconds. Using a spatula, fold in 1 cup of the whipped topping. In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if using. 8 servings
Per Serving Calories: 123 Fat: 1g Saturated Fat: 0 Cholesterol: 1mg Sodium: 142mg Carbohydrates: 24g Fiber: 3g Protein: 2g
88 | Healthy American Cookbook
Mac and Cheese ³⁄₄ cup skim milk ³⁄₄ cup nonfat sour cream 3 Tbsp trans fat free margarine, melted 1 tsp Dijon mustard ¹⁄₂ cup shredded part-skim mozzarella cheese 2 cups (8 oz) shredded reduced-fat sharp cheddar cheese ¹⁄₄ tsp salt ¹⁄₄ tsp black pepper 4 cups cooked multigrain elbow macaroni (about 2 cups uncooked) ¹⁄₄ cup dried bread crumbs ¹⁄₄ tsp paprika Preheat oven to 350°. Lightly coat a 2-quart casserole dish with nonstick cooking spray. In a saucepan, combine milk, sour cream, margarine, mustard, cheeses, salt and pepper and cook over medium-high heat, stirring, until cheese is melted and a sauce forms. In a large bowl, combine cooked macaroni and cheese sauce. Stir gently to combine. Pour macaroni into prepared casserole. In a small bowl, combine bread crumbs and paprika. Sprinkle mixture over macaroni mixture. Cover and bake for 30 minutes. Uncover; bake an additional 5 minutes, or until bread crumbs are golden. 6 servings (1 cup each)
Per Serving Calories: 281 Fat: 9g Saturated Fat: 4g Cholesterol: 17mg Sodium: 540mg Carbohydrates: 35g Fiber: 3g Protein: 19g
116 | Healthy American Cookbook
Chocolate Chip Cookies ¹⁄₂ cup trans fat free margarine ¹⁄₂ cup brown sugar 4 tsp granulated sugar 3 Tbsp water 1 tsp vanilla extract 1¹⁄₄ cups all-purpose flour ¹⁄₂ tsp baking soda ¹⁄₂ tsp salt 1 cup dark chocolate chips Preheat oven to 375°. In a large mixing bowl, cream together margarine and sugars until smooth. Add water and vanilla to margarine mixture and combine until smooth. Stir in remaining ingredients. Place bowl in freezer, covered, for 30 minutes. Lightly coat baking sheets with nonstick cooking spray. Drop cookie batter by rounded tablespoonfuls onto baking sheets. Bake for 10 to 12 minutes, or until golden brown. Remove from oven. Let stand for 2 minutes. Transfer cookies to a wire rack to cool completely. Makes 36 cookies, 1 cookie per serving
Per Serving Calories: 74 Fat: 4g Saturated Fat: 1g Cholesterol: 0 Sodium: 72mg Carbohydrates: 10g Fiber: 0 Protein: 1g
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