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

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DESSERTS Frosted Cake (continued ) 7. Pour mixture into pan. Bake for 40–45 minutes or until done. Let cake cool for 5–10 minutes before removing from pan. Let cool completely before icing. To prepare icing: 1. Cream together cream cheese and milk until smooth. Add cocoa. Blend well. 2. Slowly add sugar until icing is smooth. Mix in vanilla. 3. Smooth icing over top and sides of cooled cake. 122
FRUITS Rainbow Fruit Salad FOR FRUIT SALAD 1 large mango, peeled, diced 2 C fresh blueberries 2 bananas, sliced 2 C fresh strawberries, halved 2 C seedless grapes 2 nectarines, unpeeled, sliced 1 kiwi fruit, peeled, sliced You can’t go wrong with this salad— it’s juicy, fresh, naturally low in fat and sodium, and cholesterol free. Enjoy it as a salad or a dessert. FOR HONEY–ORANGE SAUCE 1 /3 C unsweetened orange juice 2 Tbsp lemon juice 1 1 /2 Tbsp honey 1 /4 tsp ground ginger dash nutmeg 1. Prepare the fruit. 2. Combine all ingredients for sauce and mix. 3. Just before serving, pour honey–orange sauce over fruit. Yield: 12 servings Serving Size: 4-oz cup Each serving provides: Calories: 96 Total fat: 1 g Saturated fat: less than 1 g Cholesterol: 0 mg Sodium: 4 mg Total fiber: 3 g Protein: 1 g Carbohydrates: 24 g Potassium: 302 mg 123
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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
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Making Mealtimes Spicy Less fat Les
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Insoluble fiber goes through the di
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● ● ● Saturated fat. This fat
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Salt—How Can I Reduce the Amount
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ABBREVIATIONS Recipes use the follo
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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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MAIN DISHES Bavarian Beef 1 1 /4 lb
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MAIN DISHES Beef Stroganoff 1 lb le
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MAIN DISHES Quick Beef Casserole 1
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MAIN DISHES Stir-Fried Beef and Pot
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MAIN DISHES Baked Pork Chops 6 lean
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MAIN DISHES Spicy Veal Roast 1 /4 t
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MAIN DISHES Barbecued Chicken— Sp
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MAIN DISHES Chicken and Rice 6 chic
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MAIN DISHES Chicken Marsala 1 /8 ts
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MAIN DISHES Chicken Ratatouille It
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MAIN DISHES Chicken Stew 8 pieces c
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MAIN DISHES Finger-Licking Curried
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MAIN DISHES Jamaican Jerk Chicken 1
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MAIN DISHES Very Lemony Chicken 1 1
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MAIN DISHES Yosemite Chicken Stew a
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MAIN DISHES Autumn Turkey-Stuffed C
Page 80 and 81: MAIN DISHES Turkey Meat Loaf 1 lb l
Page 82 and 83: MAIN DISHES Baked Trout 2 lb trout
Page 84 and 85: MAIN DISHES Fish Veronique 1 lb whi
Page 86 and 87: MAIN DISHES Mouth-Watering Oven-Fri
Page 88 and 89: MAIN DISHES Spicy Baked Fish 1 lb c
Page 90 and 91: MAIN DISHES Tuna Salad 2 can (6 oz
Page 92 and 93: MAIN DISHES Classic Macaroni and Ch
Page 94 and 95: MAIN DISHES Sweet and Sour Seashell
Page 96 and 97: MAIN DISHES Caribbean Pink Beans 1
Page 98 and 99: MAIN DISHES Summer Vegetable Spaghe
Page 100: MAIN DISHES Zucchini Lasagna 1 /2 l
Page 103 and 104: VEGETABLES Green Beans Sauté 1 lb
Page 105 and 106: VEGETABLES Limas and Spinach 2 C fr
Page 107 and 108: VEGETABLES Vegetable Stew 3 C water
Page 109 and 110: POTATOES Candied Yams 3 (1 1 /2 C)
Page 111 and 112: POTATOES Garden Potato Salad 6 (abo
Page 113 and 114: POTATOES New Potato Salad 16 (5 C)
Page 115 and 116: POTATOES Sweet Potato Custard 1 C s
Page 117 and 118: RICE Oriental Rice 1 1 /2 C water 1
Page 119: RICE Sunshine Rice 1 1 /2 Tbsp vege
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: DESSERTS Apple Coffee Cake 5 C tart
Page 132 and 133: DESSERTS Tropical Fruit Compote 3 /
Page 134 and 135: DESSERTS Crunchy Pumpkin Pie FOR CR
Page 136 and 137: DESSERTS Mock-Southern Sweet Potato
Page 138 and 139: DESSERTS Old-Fashioned Bread Puddin
Page 140 and 141: DESSERTS 1-2-3 Peach Cobbler 1 /2 t
Page 142 and 143: DESSERTS Rice Pudding 6 C water 2 s
Page 146 and 147: T OPPINGS and SALAD DRESSINGS Chili
Page 148 and 149: T OPPINGS and SALAD DRESSINGS Hot
Page 150: T OPPINGS and SALAD DRESSINGS Yogur
Page 153 and 154: Summer Breezes Smoothie Here’s a
Page 156: U.S. DEPARTMENT OF HEALTH AND HUMAN
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