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

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BEVERAGES Mango Shake Kids love this drink’s creamy, sweet taste. 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 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 144
Summer Breezes Smoothie Here’s a perfect lowfat thirst quencher. 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. 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
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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
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MAIN DISHES Turkey Meat Loaf 1 lb l
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MAIN DISHES Baked Trout 2 lb trout
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MAIN DISHES Fish Veronique 1 lb whi
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MAIN DISHES Mouth-Watering Oven-Fri
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MAIN DISHES Spicy Baked Fish 1 lb c
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MAIN DISHES Tuna Salad 2 can (6 oz
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MAIN DISHES Classic Macaroni and Ch
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MAIN DISHES Sweet and Sour Seashell
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MAIN DISHES Caribbean Pink Beans 1
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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 130 and 131: DESSERTS Frosted Cake (continued )
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 156: U.S. DEPARTMENT OF HEALTH AND HUMAN
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