Heart Healthy Cookbook

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Healthy

american COOKBOOK

Over 100 All-Time Favorite Recipes Low Fat

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Diabetic

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Heart Healthy

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

70 | Healthy American Cookbook

Chicken Nuggets 1 lb boneless, skinless chicken breasts ¹⁄₄ cup whole wheat flour 1 tsp paprika ¹⁄₄ tsp black pepper ¹⁄₂ tsp salt 2 egg whites ¹⁄₄ cup low-fat buttermilk or skim milk 1 cup finely crushed cornflakes Preheat oven to 400°.

Cut chicken into 11/2-inch pieces.

In a bowl, combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside.

In a small bowl, lightly beat egg whites and buttermilk. In another bowl, place the cornflakes. Dip each chicken piece into egg mixture then coat with cornflakes, covering completely.

Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden.

4 servings

Per Serving Calories: 166 Fat: 2g Saturated Fat: 0 Cholesterol: 40mg Sodium: 641mg Carbohydrates: 12g Fiber: 1g Protein: 27g

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

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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