Keep the Beat: Heart Healthy Recipes - National Heart, Lung, and ...

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144 BEVERAGES Mango Shake 2 C lowfat milk 4 Tbsp frozen mango juice (or 1 fresh mango, pitted) 1 small banana 2 ice cubes Put all ingredients into blender. Blend until foamy. Serve immediately. Variations Kids love this drink’s creamy, sweet taste. Instead of mango juice, try orange, papaya, or strawberry juice. Yield: 4 servings Serving size: 3 /4 cup Each serving provides (with mango <strong>and</strong> banana): Calories: 106 Total fat: 2 g Saturated fat: 1 g Cholesterol: 5 mg Sodium: 63 mg Total fiber: 2 g Protein: 5 g Carbohydrates: 20 g Potassium: 361 mg
Summer Breezes Smoothie 1 C fat free, plain yogurt 6 medium strawberries 1 C pineapple, crushed, canned in juice 1 medium banana 1 tsp vanilla extract 4 ice cubes 1. Place all ingredients in blender <strong>and</strong> puree until smooth. 2. Serve in frosted glass. Here’s a perfect lowfat thirst quencher. Yield: 3 servings Serving size: 1 cup Each serving provides: Calories: 121 Total fat: less than 1 g Saturated fat: less than 1 g Cholesterol: 1 mg Sodium: 64 mg Total fiber: 2 g Protein: 6 g Carbohydrates: 24 g Potassium: 483 mg 145
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U.S. DEPARTMENT OF HEALTH AND HUMAN
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T ABLE OF CONTENTS Terrific News! .
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C HICKEN Barbecued Chicken.........
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Savory Potato Salad ...............
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HERE’S SOME TERRIFIC NEWS! What
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Eating for Heart Health—How Nutri
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substances build up in artery walls
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The recommended daily intakes for h
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Let the Nutrition Facts Label Guide
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A Pyramid of Healthy Foods If you
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About 1 cup of ready-to-eat cereal
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● In general, diet margarines are
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Making Mealtimes Spicy Less fat? Le
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Insoluble fiber goes through the di
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● Saturated fat. This fat is usua
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Salt—How Can I Reduce the Amount
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26 ABBREVIATIONS Recipes use the fo
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Cannery Row Soup 2 lb varied fish f
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Curtido (Cabbage) Salvadoreño 1 me
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Homemade Turkey Soup 6 lb turkey br
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Mexican Pozole 2 lb lean beef, cube
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Pupusas Revueltas 1 lb chicken brea
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40 MAIN DISHES Bavarian Beef 1 1 /4
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42 MAIN DISHES Beef Stroganoff 1 lb
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44 MAIN DISHES Quick Beef Casserole
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46 MAIN DISHES Stir-Fried Beef and
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48 MAIN DISHES Baked Pork Chops 6 l
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50 MAIN DISHES Spicy Veal Roast 1 /
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52 MAIN DISHES Barbecued Chicken—
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54 MAIN DISHES Chicken and Rice 6 c
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56 MAIN DISHES Chicken Marsala 1 /8
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58 MAIN DISHES Chicken Ratatouille
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60 MAIN DISHES Chicken Stew 8 piece
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62 MAIN DISHES Finger-Licking Curri
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64 MAIN DISHES Jamaican Jerk Chicke
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66 MAIN DISHES Very Lemony Chicken
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68 MAIN DISHES Yosemite Chicken Ste
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70 MAIN DISHES Autumn Turkey-Stuffe
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72 MAIN DISHES Turkey Meat Loaf 1 l
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74 MAIN DISHES Baked Trout 2 lb tro
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76 MAIN DISHES Fish Veronique 1 lb
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78 MAIN DISHES Mouth-Watering Oven-
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80 MAIN DISHES Spicy Baked Fish Thi
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82 MAIN DISHES Tuna Salad 2 can (6
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84 MAIN DISHES Classic Macaroni and
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86 MAIN DISHES Sweet and Sour Seash
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88 MAIN DISHES Caribbean Pink Beans
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90 MAIN DISHES Summer Vegetable Spa
Page 100: 92 MAIN DISHES Zucchini Lasagna 1 /
Page 103 and 104: Green Beans Sauté 1 lb fresh or fr
Page 105 and 106: Limas and Spinach 2 C frozen lima b
Page 107 and 108: Vegetable Stew 2. Add potatoes and
Page 109 and 110: Candied Yams 3 (1 1/2 C) medium yam
Page 111 and 112: Garden Potato Salad 6 (about 3 lb)
Page 113 and 114: New Potato Salad 16 (5 C) small new
Page 115 and 116: Sweet Potato Custard 1 C sweet pota
Page 117 and 118: Oriental Rice 11 /2 C water 1 C chi
Page 119: Sunshine Rice 11 /2 Tbsp vegetable
Page 123 and 124: Banana-Nut Bread 1 C ripe bananas,
Page 125 and 126: Good-for-You Cornbread 1 C cornmeal
Page 128 and 129: 120 DESSERTS Apple Coffee Cake 5 C
Page 130 and 131: 122 DESSERTS Frosted Cake (continue
Page 132 and 133: 124 DESSERTS Tropical Fruit Compote
Page 134 and 135: 126 DESSERTS Crunchy Pumpkin Pie FO
Page 136 and 137: 128 DESSERTS Mock-Southern Sweet Po
Page 138 and 139: 130 DESSERTS Old-Fashioned Bread Pu
Page 140 and 141: 132 DESSERTS 1-2-3 Peach Cobbler 1
Page 142 and 143: 134 DESSERTS Rice Pudding 6 C water
Page 146 and 147: 138 T OPPINGS and SALAD DRESSINGS C
Page 148 and 149: 140 T OPPINGS and SALAD DRESSINGS H
Page 150: 142 T OPPINGS and SALAD DRESSINGS Y
Page 156: U.S. DEPARTMENT OF HEALTH AND HUMAN
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