Text=4 medium chicken breast halves (1-1/2 lbs total), skinned, boned, and cut into 1-inch strips<r>1 14-oz] can tomatoes, cut up<r>1 cup low sodium chili sauce<r>1-1/2 cups chopped green pepper (1 large)<r>1/2 cup chopped celery<r>1/4 cup chopped onion<r>2 cloves garlic, minced<r>1 tbs. chopped fresh basil or 1 tsp. dried basil, crushed<r>1/4 tsp. Salt<r>1 tbs. fresh parsley or 1 tsp. dried parsley<r>1/4 tsp. crushed red pepper<r>Nonstick spray coating
[03-03-03-01-02] pg. 2 of 2
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Header=20-Minute Chicken Creole
Text=Spray deep skillet with nonstick spray coating. Preheat pan over high heat. Cook chicken in hot skillet, stirring, for 3 to 5 minutes, or until no longer pink. Reduce heat. Add tomatoes and their juice, low sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil; reduce heat and simmer, cover for 10 minutes. Serve over hot cooked rice or whole wheat pasta.<r>*You can substitute 1 LB boneless chicken breasts, cut into 1-inch strips, if desired.<r>**To cut back on sodium, try low sodium canned tomatoes. Makes 4 servings<r>Per serving:<r>Calories:255 total<r>Sodium:465 mg.<r>Fat:3 grams<r>Dietary Fiber:1.5 grams<r>Saturated fat:0.8 grams<r>Carbohydrates:16 grams<r>Cholesterol:100 milligrams<r>protein: 31 grams.
Credit=The Surgeon General's Report on Nutrition and Health: Summary and Recommendations. Washington, D.C.: US Department of Health and Human Services; 1988. DHHS (PHS) Publication No. 88-50211
[03-03-03-02] Pigeon Peas with Rice
[03-03-03-02-01] pg. 1 of 3
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Header=Pigeon Peas with Rice
Text=1 pound fresh pigeon peas<r>8 cups water<r>very small amount of salt (optional)<r>2 teaspoons vegetable oil<r>4 ounces Canadian bacon, diced<r>1 medium onion, chopped<r>1 cubanel pepper, seeds removed and chopped<r>1 green bell pepper, chopped<r>1 medium tomato, chopped<r>2-1/4 cups long-grain, white rice6 stuffed green olives, diced<r>1 teaspoon capers<r>6 sprigs cilantro, chopped<r>1/4 cup tomato sauce
[03-03-03-02-02] pg. 2 of 3
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Header=Pigeon Peas with Rice
Text=1) Rinse and drain the pigeon peas. In a large saucepan, combine the peas and water. Bring to a simmer and cook 30 minutes. Stir in the salt (optional) and cook for 15 more minutes. Drain, reserving 3 cups of the liquid, and set aside more until needed.<r>2) In a large, nonstick saucepan over medium-high heat, warm the vegetable oil. Add the Canadian bacon, onion, cubanel pepper, bell pepper, and tomato. Cook until the vegetables are tender, about 8 minutes. 3) Stir rice into the bacon and vegetables. Stir in the green olives, capers, cilantro, tomato sauce, and drained pigeon peas. Cook for 2 to 3 minutes.<r>4.) Stir in the 3 cups of reserved liquid. Bring to a simmer and cook until almost all the water has evaporated. Reduce the heat to very low, cover the pan, and cook 15 minutes. With a large wooden spoon, turn the rice and peas very carefully. Cover and cook for 15 more minutes. Serve hot.
[03-03-03-02-03] pg. 3 of 3
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Header=Pigeon Peas with Rice
Text=NOTE: You may substitute two 16-ounce cans of Pigeon Peas for the 1 Pound fresh Peas.<r>Drain the canned peas and add enough water to their liquid to make 3 cups. Stir the canned Peas into the rice for the last 15 minutes of cooking.<r><r>Makes 8 servings<r><r>Per serving:<r>Calories: 324<r>Sodium: 436 milligrams<r>Total Fat: 4 grams<r>Dietary Fiber: 2 grams<r>Saturated Fat: 1 gram<r>Carbohydrates: 60 grams<r>Cholesterol: 5 milligrams<r>Protein: 12 grams.
Credit=Celebre la cocina hispana: Healthy Hispanic Recipes. Bethesda, MD: National Cancer Institute; 1995. NIH Publication No. 95-3906(s).
[03-03-03-03] Minestrone Soup
[03-03-03-03-01] pg. 1 of 3
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Header=Minestrone Soup
Text=A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.<r><r>1/4 C olive oil<r>1 clove garlic, minced or 1/8 tsp garlic powder<r>1-1/3 C coarsely chopped onion<r>1-1/2 C coarsely chopped celery and leaves<r>1 can (6 oz) tomato paste<r>1 Tbsp chopped fresh parsley<r>1 C sliced carrots, fresh or frozen<r>4-3/4 C shredded cabbage<r>1 can (1 lb) tomatoes, cut up<r>1 C canned red kidney beans, drained and rinsed<r>1-1/2 C frozen peas<r>1-1/2 C fresh green beans<r>dash hot sauce<r>11 C water<r>2 C uncooked, broken spaghetti
[03-03-03-03-02] pg. 2 of 3
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Header=Minestrone Soup
Text=1. Heat oil in a 4-quart saucepan.<r>2. Add garlic, onion, and celery and saute about 5 minutes.<r>3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.<r>4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.<r>5. Add uncooked spaghetti and simmer 2-3 minutes only.
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
Text=These spicy and moist pork chops are made with no added fat, egg whites, evaporated skim milk, and a lively herb mixture.<r><r>6 lean center-cut pork chops, 1/2-inch thick<r>1 egg white<r>1 C evaporated skim milk<r>3/4 C cornflake crumbs<r>1/4 C fine dry bread crumbs<r>4 tsp paprika<r>2 tsp oregano<r>3/4 tsp chili powder<r>1/2 tsp garlic powder<r>1/2 tsp black pepper<r>1/8 tsp cayenne pepper<r>1/8 tsp dry mustard<r>1/2 tsp salt<r>as needed nonstick spray coating
[03-03-03-04-02] pg. 2 of 3
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Header=Baked Pork Chops
Text=1. Trim all fat from chops.<r>2. Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand for 5 minutes, turning chops once.<r>3. Meanwhile, mix together cornflake crumbs, bread crumbs, spices, and salt.<r>4. Spray a 9xl3-inch baking pan with nonstick spray coating.<r>5. Remove chops from milk mixture. Coat thoroughly with crumb mixture.<r>6. Place chops in pan and bake in 375║ F oven for 20 minutes. Turn chops and bake 15 minutes longer or till no pink remains.<r>Note: If desired, substitute skinless, boneless chicken, turkey parts, or fish for pork chops and bake for 20 minutes.
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
Text=This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.<r><r>2 tsp olive oil<r>1 large onion, sliced<r>1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely<r>1 chopped<r>1 clove bay leaf<r>1 C garlic, minced<r>1/2 C dry white wine<r>1/4 C reserved tomato juice, from canned tomatoes<r>1/4 C lemon juice<r>1 Tbsp orange juice<r>1 tsp fresh grated orange peel<r>1/2 tsp fennel seeds, crushed<r>1/2 tsp dried oregano, crushed<r>1/2 tsp dried thyme, crushed<r>to taste dried basil, crushed<r>1 lb black pepper<r>fish fillets (sole, flounder, or sea perch).
[03-03-03-05-02] pg. 2 of 3
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Header=Mediterranean Baked Fish
Text=1. Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.<r>2. Add all remaining ingredients except fish.<r>3. Stir well and simmer 30 minutes, uncovered.<r>4. Arrange fish in 10x6-inch baking dish; cover with sauce.<r>5. Bake, uncovered, at 375║ F about 15 minutes or until fish flakes easily.
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
Text=No added fat or salt is used or needed in this tasty potato dish.<r>1 lb (about 2 large) potatoes, peeled and quartered<r>2 C skim milk<r>2 lg. cloves garlic, chopped<r>1/2 tsp white pepper<r><r>1. Cook potatoes, covered, in a small amount of boiling water for 20-25 minutes or until tender. Remove from heat. Drain and recover.<r>2. Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes.<r>3. Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed or mash with a potato masher until smooth.
[03-03-03-06-02] pg. 2 of 2
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Header=Garlic Mashed Potatoes
Text=Microwave Directions: Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% power (high) until tender, about 12 minutes, turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a 4-cup glass measuring cup, combine milk and garlic. Cook, uncovered, on 50% power (medium) until garlic is soft, about 4 minutes. Continue as directed above.<r>Yield: 4 Servings--Serving Size: 3/4 cup<r><r>Each serving provides:<r><r>Calories: 141<r>Total fat: less than 1 g<r>Saturated fat: less than 1 g<r>Cholesterol: 2 mg<r>Sodium: 70 mg Fat 2 gm
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web
Page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
Text=Wine, lemons, and mushrooms flavor this chicken recipe the lower salt and lower fat way.
1/8 tsp black pepper<r>1/4 tsp salt<r>1/4 C flour<r>4 chicken breasts, boned, skinless (5 ounces)<r>1 Tbsp olive oil<r>1/2 C Marsala wine<r>1/2 C chicken stock, skim fat from top<r>1/2 lemon fresh lemon juice<r>1/2 C sliced mushrooms<r>1 Tbsp fresh parsley, chopped
[03-03-03-07-02] pg. 2 of 3
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Header=Chicken Marsala
Text=1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.<r>2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.<r>3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.<r>4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.<r>5. Cover and cook for about 5-10 minutes or until chicken is done.<r>6. Serve sauce over chicken. Garnish with chopped parsley.
[03-03-03-07-03] pg. 3 of 3
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Header=Chicken Marsala
Text=Yield: 4 servings--Serving Size: 1 chicken breast with 1/3 cup sauce<r><r>Each serving provides:<r><r>Calories: 277<r>Total fat: 8 g<r>Saturated fat: 2 g<r>Cholesterol: 77 mg<r>Sodium: 304 mg 2 gm<r>
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web
Page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
Text=This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.<r>1 lb dry red beans<r>2 qt water<r>1-1/2 C chopped onion<r>1 C chopped celery<r>4 bay leaves<r>1 C chopped green pepper<r>3 Tbsp chopped garlic<r>3 Tbsp chopped parsley<r>2 tsp dried thyme, crushed<r>1 tsp salt<r>1 tsp black pepper
[03-03-03-08-02] pg. 2 of 3
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Header=New Orleans Red Beans
Text=1. Pick through beans to remove bad beans; rinse thoroughly.<r>2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1-1/2 hours or until beans are tender. Stir. Mash beans against side of pan.<r>3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes. Remove bay leaves.<r>4. Serve with hot cooked brown rice, if desired.
[03-03-03-08-03] pg. 3 of 3
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Header=New Orleans Red Beans
Text=Yield: 8 servings--Serving Size: 1-1/4 cup<r>Each serving provides:<r>Calories: 171<r>Total fat: less than 1 g<r>Saturated fat: less than 1 g<r>Cholesterol: 0 mg<r>Sodium: 285 mg<r>
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web
page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
Text=After the pasta and onion are sauteed, the oil is drained to minimize the fat content of this interesting pilaf.<r><r>2 Tbsp olive oil<r>1/2 C finely broken vermicelli, uncooked<r>2 Tbsp diced onion<r>1 C long-grain white rice, uncooked<r>1-1/4 C hot chicken stock<r>1-1/4 C hot water<r>1/4 tsp ground white pepper<r>1 bay leaf<r>2 Tbsp grated parmesan cheese
[03-03-03-09-02] pg. 2 of 3
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Header=Parmesan Rice & Pasta Pilaf
Text=1. In a large skillet, heat oil. Saute vermicelli and onion until golden brown, about 2 to 4 minutes over medium-high heat. Drain off oil.<r>2. Add rice, stock, water, pepper, and bay leaf. Cover and simmer 15-20 minutes. Fluff with fork. Cover and let stand 5-20 minutes. Remove bay leaf.<r>3. Sprinkle with cheese and serve immediately.
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
Text=Stir-frying uses very little oil, as this dish shows.<r><r>2 Tbsp dry red wine<r>1 Tbsp soy sauce<r>1/2 tsp sugar<r>1-1/2 tsp grated, peeled ginger root<r>1 lb boneless round steak, fat trimmed and cut across grain into 1 1/2-inch strips, raw<r>2 Tbsp vegetable oil<r>2 medium onions, each cut into 8 wedges<r>1/2 lb fresh mushrooms, rinsed, trimmed, and sliced<r>2 stalks celery, bias cut into 1/4-inch slices (about 1/2 cup)<r>2 small green peppers, cut into thin lengthwise strips<r>1 C water chestnuts, drained and sliced<r>1 Tbsp vegetable oil<r>2 Tbsp cornstarch<r>1/4 C water
[03-03-03-10-02] pg. 2 of 3
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Header=Stir-Fried Beef and Vegetables
Text=1. Prepare marinade mixing together wine, soy sauce, sugar, and ginger. Marinate meat in mixture while preparing vegetables.<r>2. Heat 1 Tbsp oil in large skillet or wok. Stir-fry onions and mushrooms 3 minutes over medium-high heat.<r>3. Add celery and cook 1 more minute. Add remaining vegetables and cook 2 minutes or until green pepper is tender crisp. Transfer vegetables to warm bowl.<r>4. Add remaining 1 Tbsp oil to skillet.<r>5. Stir-fry meat in oil about 2 minutes or until meat loses its pink color.<r>6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened.<r>7. Return vegetables to skillet; stir gently and serve immediately.
[03-03-03-10-03] pg. 3 of 3
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Header=Stir-Fried Beef and Vegetables
Text=Yield: 6 servings--Serving Size: 6 oz portion of beef and vegetable mixture<r><r>Each serving provides:<r>Calories: 187<r>Total fat: 8 g<r>Saturated fat: 2 g<r>Cholesterol: 35 mg<r>Sodium: 215 mg
Source=The National Institutes of Health: National Heart, Lung, and Blood Institute web page. The National Heart, Lung, and Blood Institute (NHLBI) is part of the Federal GovernmentÆs National Institutes of Health.
