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<Name>
08-22-2007
05:20 PM ET (US)
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moonotter  06-02-2003
08:48 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
Autumn Stuffed Cabbage
This hearty entree uses half ground turkey and half lean, ground beef and no added salt for a lower fat and lower salt treat.
1 head cabbage
1/2 lb. lean ground beef
1/2 lb. ground turkey
1 small onion, minced
1 slice stale whole-wheat bread, crumbled
1/4 C. water
1/8 t. black pepper
1 can (16 oz.) diced tomatoes
1 small onion, sliced
1 C. water
1 medium carrot, sliced
1 T. lemon juice
2 T. brown sugar
1 T. cornstarch
Rinse and core cabbage.
Carefully remove 10 outer leaves, place in saucepan and cover with boiling water. Simmer 5 minutes.
Remove and drain cooked cabbage leaves on paper towel.
Shred 1/2 C. raw cabbage and set aside.
Brown ground beef and turkey and minced onion in skillet. Drain fat.
Place cooked and drained meat mixture, bread crumbs, water and pepper in bowl.
Drain tomatoes, reserving liquid, and add 1/2 C. tomato juice from can to meat mixture.
Mix well, then place 1/4 C. filling on each parboiled, drained cabbage leaf.
Place folded side down in skillet.
Add tomatoes, sliced onion, water, shredded cabbage and carrot. Cover and simmer about 1 hour (or until cabbage is tender), basting occasionally.
Remove cabbage rolls to serving platter, keep warm.
Mix lemon juice, brown sugar and cornstarch together in small bowl. Add to vegetables and liquid in skillet and cook, stirring occasionally, until thickened and clear. Serve over cabbage rolls.
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YIELD: 5 servings SERVING SIZE: 2 rolls each
NUTRITION ANALYSIS PER SERVING: Calories, 257; Total fat, 9 grams; Saturated fat, 3 grams; Cholesterol, 54 milligrams; Sodium, 266 milligrams
Last updated July 06, 2001
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moonotter 06-02-2003
08:47 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
20-Minute Chicken Creole
This quick and spicy dish is perfect for the busy cook.
4 medium chicken breast halves (1 1/2 pounds total), skinned, bone and cut into 1-inch strips*
1 14-ounce can tomatoes, cut-up**
1 cup low-sodium chili sauce
1 1/2 cups chopped green pepper (1 large)
1/2 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon chopped fresh basil or 1 teaspoon dried basil, crushed
1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
1/4 teaspoon crushed red pepper
1/4 teaspoon salt
Nonstick spray coating
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 boiling; reduce heat and simmer covered for 10 minutes. Serve over hot, cooked rice or whole-wheat pasta.
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YIELD: 4 servings
NUTRITION ANALYSIS PER SERVING: Calories, 255; Total fat, 3 grams; Saturated fat, 0.8 grams; Carbohydrates, 16 grams; Protein, 31 grams; Cholesterol, 100 milligrams; Sodium, 465 milligrams; Dietary fiber, 1.5 grams
*You can substitute 1 pound boneless, skinless chicken breasts, cut into 1-inch strips, if desired.
**To cut back on sodium, try low-sodium canned tomatoes.
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moonotter 06-02-2003
08:44 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
20-Minute Chicken
This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.
nonstick cooking spray, as needed
1 lb. boneless, skinless, chicken breast, cut into l-inch strips
1/2 C. celery, chopped
1/4 C. onion, chopped
2 cloves minced garlic
1 1/2 C. green peppers, chopped (1 large)
1 T. fresh basil or 1 teaspoon dried
1 (14 oz.) can tomatoes, cut-up**
1 T. fresh parsley or 1 teaspoon dried
1 C. low-sodium chili sauce
1/4 t. crushed red pepper
1/4 t. salt
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, covered, for 10 minutes.
Serve over hot cooked rice or whole-wheat pasta.
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YIELD: 4 servings SERVING SIZE: 1 1/2 cups
NUTRITION ANALYSIS PER SERVING: Calories, 255; Total fat, 3 grams; Saturated fat, less than 1 gram; Cholesterol, 100 milligrams; Sodium, 465 milligrams
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moonotter 06-02-2003
08:43 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
Chicken Marsala
Wine, lemons and mushrooms flavor this chicken recipe the lower-salt and lower-fat way.
1/8 t. black pepper
1/4 t. salt
1/4 C. flour
4 chicken breasts, boned, skinless (5 ounces)
1/2 C. Marsala wine
1/2 lemon fresh lemon juice
1/2 C. chicken stock, skim fat from top
1/2 C. sliced mushrooms
1 T. olive oil
1 T. fresh parsley, chopped
Mix together pepper, salt and flour. Coat chicken with seasoned flour.
In heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown both sides. Then remove chicken from skillet and set aside.
To skillet, add wine and stir until wine is heated. Add juice, stock and mushrooms. Stir to toss, reduce heat and cook for about 10 minutes until sauce is partially reduced.
Return browned chicken breasts to skillet. Spoon sauce over chicken. Cover and cook for about 5 to 10 minutes or until chicken is done.
Serve sauce over chicken. Garnish with chopped parsley.
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YIELD: 4 servings SERVING SIZE: 1 chicken breast with 1/3 cup sauce
NUTRITION ANALYSIS PER SERVING: Calories, 277; Total fat, 8 grams; Saturated fat, 2 grams; Cholesterol, 77 milligrams; Sodium, 304 milligrams
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moonotter 06-02-2003
08:41 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
Very Lemony Chicken
Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol.
1 1/2 lb. chicken breast, skinned and fat removed
1 medium onion, sliced
2 T. white wine vinegar
1/2 C. fresh sliced lemon peel
1/2 C. fresh lemon juice
3 t. chopped fresh oregano or 1 t. dried oregano, crushed
1/4 t. salt
black pepper, to taste
1/2 t. paprika
Place chicken 13x9x2-inch glass baking dish.
Mix lemon juice, vinegar, lemon peel, oregano and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally.
Sprinkle with salt, pepper and paprika.
Cover and bake at 325° F for 30 minutes. Uncover and bake 30 minutes more or until done.
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YIELD: 4 servings SERVING SIZE: one chicken breast with sauce
NUTRITION ANALYSIS PER SERVING: Calories, 154; Total fat, 5 grams; Saturated fat, 2 grams; Cholesterol, 63 milligrams; Sodium, 202 milligrams
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moonotter 06-02-2003
08:41 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
Yosemite Chicken Stew And Dumplings
Skinless chicken is the basis for this delicious stew with cornmeal dumplings made with low-fat milk.
For the stew:
1 lb. skinless, boneless chicken meat, cut into 1-inch cubes
1/2 C. onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 t. salt
1 pinch ground cloves
1 bay leaf
3 C. water
1 t. cornstarch
1 t. dried basil
1 10-oz. package frozen peas
black pepper, to taste
For cornmeal dumplings:
1 C. yellow cornmeal
3/4 C. sifted all-purpose flour
2 t. baking powder
1/2 t. salt
1 C. low-fat (1 percent) milk
1 T. vegetable oil
For stew:
Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf and water in a large saucepan. Heat to boil; cover and reduce heat to simmer. Cook about l/2 hour or until chicken is tender.
Remove chicken and vegetables from broth. Strain broth.
Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
Mix cornstarch with 1 C. cooled broth by shaking vigorously in jar with tight-fitting lid.
Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to boil and is thickened.
Add basil, peas and reserved vegetables to sauce; stir to combine.
Add chicken and heat slowly to boiling while preparing cornmeal dumplings.
For dumplings:
Sift together cornmeal, flour, baking powder and salt into large bowl.
Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
Drop by full tablespoons on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.
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YIELD: 6 servings SERVING SIZE: 1 1/4 cups stew with 2 dumplings
NUTRITION ANALYSIS PER SERVING: Calories, 307; Fat: 5 grams; Saturated fat: 1 gram; Cholesterol, 43 milligrams; Sodium, 471 milligrams
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moonotter 06-02-2003
08:39 PM ET (US)
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Healthful Recipes
Main Dishes: Lamb, Veal And Pork
Spicy Veal Roast
Skimming the fat from the cooking juices helps to minimize the fat content of this veal dish.
1/4 t. salt
1/2 t. black pepper
1/2 t. cinnamon
1 1/2 t. cumin
3 lb. boned lean veal shoulder, trimmed, rolled and tied
4 t. olive oil
1/2 lb. onions, peeled
1/2 clove garlic, peeled
2 t. dried tarragon
4 sprigs fresh parsley
1 t. thyme
1 bay leaf
Mix together salt, pepper, cinnamon and cumin. Rub over roast.
Heat 2 t. oil in large skillet. Add onions, garlic and tarragon.
Cover and cook over low heat 10 minutes. Set aside.
Heat remaining 2 t. oil in ovenproof pan large enough to hold all ingredients. Brown meat on all sides.
Add garlic-onion mixture. Add parsley, thyme and bay leaf. Cover.
Bake at 325° F oven for 1 1/2 hours or until meat is tender.
Remove meat to serving platter.
Skim fat from cooking juices. Remove bay leaf and parsley.
Slice roast in 1/4- to 1/2-inch slices. Pour a little cooking juice over roast and serve the rest on the side.
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YIELD: 12 servings SERVING SIZE: 3 ounces
NUTRITION ANALYSIS PER SERVING: Calories, 206; Total fat, 8 grams; Saturated fat, 3 grams; Cholesterol, 124 milligrams; Sodium, 149 milligrams
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moonotter 06-02-2003
08:38 PM ET (US)
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Healthful Recipes
Main Dishes: Beef
Stir-Fried Beef And Vegetables
Stir-frying uses very little oil, as this savory and delicious dish shows.
2 T. dry red wine
1 T. soy sauce
1/2 t. sugar
1 1/2 t. peeled, grated ginger root
1 T. vegetable oil
2 medium onions, each cut into 8 wedges
1/2 lb. fresh mushrooms, rinsed, trimmed and sliced
2 stalks celery, bias cut into 1/4-inch slices (about 1/2 C.)
1 C. water chestnuts, drained and sliced
2 small green peppers, cut into thin lengthwise strips
2 T. vegetable oil
1 lb. boneless round steak, fat trimmed and cut across-grain into 1 1/2-inch strips
2 T. cornstarch
1/4 C. water
Prepare marinade mixing together wine, soy sauce, sugar and ginger root. Marinate meat in mixture in refrigerator while preparing vegetables.
Heat 1 T. oil in large skillet or wok. Stir-fry onions and mushrooms 3 minutes over medium-high heat.
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.
Add remaining 1 T. oil to skillet.
Stir-fry meat in oil until meat loses pink color.
Blend cornstarch and water. Stir into meat. Cook and stir until thickened.
Return vegetables to skillet; stir gently and serve.
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YIELD: 6 servings SERVING SIZE: 6-ounce portion of beef and vegetable mixture.
NUTRITION ANALYSIS PER SERVING: Calories, 187; Total fat, 8 grams; Saturated fat, 2 grams; Cholesterol, 35 milligrams; Sodium, 215 milligrams
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moonotter 06-01-2003
10:28 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
Spaghetti With Turkey Meat Sauce
Using nonstick cooking spray, ground turkey and no added salt helps to make this classic dish heart-healthy.
nonstick cooking spray, as needed
1 lb. ground turkey
1 can (28 oz.) tomatoes, cut-up
1 C. finely chopped green pepper
1 C. finely chopped onion
2 cloves garlic, minced
1 t. dried oregano, crushed
1 t. black pepper
1 lb. spaghetti, uncooked
Coat large skillet with nonstick spray. Preheat over high heat.
Add turkey; cook, stirring occasionally, for 5 minutes.
Drain fat and discard.
Stir in tomatoes with their juice, green pepper, onion, garlic, oregano and black pepper.
Bring to boil; reduce heat.
Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like creamier sauce, give sauce a whirl in your blender or food processor.)
Meanwhile, cook spaghetti in unsalted water. Drain well.
Serve sauce over spaghetti.
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YIELD: 6 servings SERVING SIZE: 5 ounces sauce and 9 ounces spaghetti
NUTRITION ANALYSIS PER SERVING: Calories, 330; Total fat, 5 grams; Saturated fat, 1 gram; Cholesterol, 60 milligrams; Sodium, 280 milligrams
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moonotter 06-01-2003
10:27 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
Chicken Stew
Hearty and low fat? You bet. And you can make it in less than one hour.
8 chicken pieces (breasts or legs)
1 C. water
2 small garlic cloves, minced
1 small onion, chopped
1 1/2 t. salt
1/2 t. pepper
3 medium tomatoes, chopped
1 t. parsley, chopped
1/4 C. celery, finely chopped
2 medium potatoes, peeled and chopped
2 small carrots, chopped
2 bay leaves
Remove skin from chicken and any extra fat. In large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, parsley. Tightly cover and cook over low heat for 25 minutes.
Add celery, potatoes, carrots and bay leaves and continue to cook for 15 minutes more or until chicken and vegetables are tender. Remove bay leaves before serving.
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YIELD: 8 servings
SERVING SIZE: 1 piece chicken
NUTRIONAL ANALYSIS PER SERVING: Calories, 206; Total fat, 6 grams; Saturated fat, 2 grams; Cholesterol, 75 milligrams; Sodium, 489 milligrams; Calicum, 32 milligrams; Iron, 2 milligrams.
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moonotter 06-01-2003
10:25 PM ET (US)
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Healthful Recipes
Main Dishes: Poultry
Barbeque Chicken
Removing the chicken fat and skin (and avoiding salt in the tasty sauce) makes this chicken favorite heart-healthy.
3 lb. chicken parts (breast, drumstick and thigh), skin and fat removed
1 large onion, thinly sliced
1 T. brown sugar
1 T. hot pepper flakes
3 T. vinegar
black pepper, to taste
1 T. chili powder
3 T. Worcestershire sauce
1 C. chicken stock or broth, skim fat from top
Place chicken in 13x9x2-inch pan. Arrange onions over top.
Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder and stock.
Pour over chicken and bake at 350° F for 1 hour or until done.
Baste occasionally.
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YIELD: 8 servings SERVING SIZE: 1 chicken part with sauce
NUTRITION ANALYSIS PER SERVING: Calories, 176; Total fat, 6 grams; Saturated fat, 2 grams; Cholesterol, 66 milligrams; Sodium, 240 milligrams
Last updated August 25, 1999
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moonotter 06-01-2003
10:24 PM ET (US)
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Healthful Recipes
Main Dishes: Lamb, Veal And Pork
Baked Pork Chops
These spicy and moist pork chops are made with egg whites, evaporated skim milk and a lively herb mixture.
1 egg white
1 C. evaporated skim milk
6 lean center-cut pork chops, 1/2-inch thick
3/4 C. cornflake crumbs
1/4 C. fine dry bread crumbs
1/8 t. cayenne pepper
3/4 t. chili powder
1/2 t. garlic powder
1/2 t. black pepper
1/8 t. dry mustard
4 t. paprika
2 t. oregano
1/2 t. salt
nonstick spray coating, as needed
Trim fat from chops.
Beat egg white with evaporated skim milk. Place chops in milk mixture and let stand 5 minutes, turning chops once.
Meanwhile, mix together cornflake crumbs, bread crumbs, spices and salt.
Spray 9x13-inch baking pan with nonstick spray coating.
Remove chops from milk mixture. Coat thoroughly with crumb mixture.
Place chops in pan and bake in 375° F oven for 20 minutes. Turn chops and bake 15 minutes longer or utill no pink remains.
Note: If desired, substitute skinless, boneless chicken, turkey parts or fish for pork chops and bake for 20 minutes.
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YIELD: 6 servings SERVING SIZE: 1 pork chop
NUTRITION ANALYSIS PER SERVING: Calories, 186; Total fat, 5 grams; Saturated fat, 2 grams; Cholesterol, 31 milligrams; Sodium, 393 milligrams
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moonotter 06-01-2003
10:21 PM ET (US)
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Bavarian Beef
This classic German stew is made with lean, trimmed beef stew meat and cabbage.
1 1/4 lb. lean beef stew meat (trimmed of fat), cut in 1-inch pieces
1 T. vegetable oil
1 large onion, thinly sliced
1 1/2 C. water
3/4 t. caraway seeds
1/2 t. salt
1/8 t. black pepper
1 bay leaf
1/4 C. white vinegar
1 T. sugar
1/2 small head red cabbage, cut into 4 wedges
1/4 C. crushed gingersnaps
Brown meat in oil in heavy skillet.
Remove meat and saute onion in remaining oil until golden.
Return meat to skillet. Add water, caraway seeds, salt, pepper and bay leaf. Bring to a boil. Reduce heat, cover and simmer 1 1/4 hours.
Add vinegar and sugar; stir Place cabbage on top of meat. Cover and simmer 45 minutes more.
Arrange meat and cabbage on a platter and keep warm.
Strain drippings and skim off fat. Add enough water to drippings to yield 1 cup of liquid.
Return to skillet with gingersnap crumbs. Cook and stir until thickened and mixture boils.
Serve with meat and vegetables.
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YIELD: 5 servings SERVING SIZE: 5 ounces
NUTRITION ANALYSIS PER SERVING: Calories, 244; Total fat, 11 grams; Saturated fat, 3 grams; Cholesterol, 56 milligrams; Sodium, 323 milligrams
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moonotter 06-01-2003
10:19 PM ET (US)
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Beef Stroganoff
Using lean top round, plain low-fat yogurt and very little added salt makes this a heart-healthy dish.
1 lb. lean beef (top round)
2 t. vegetable oil
1 lb. sliced mushrooms
3/4 T. finely chopped onion
1/4 C. white wine
1 C. plain low fat yogurt
1/4 t. nutmeg
1/2 t. dried basil
1/4 t. salt
6 C. cooked macaroni, cooked in unsalted water
black pepper, to taste
Cut beef into 1-inch cubes. Heat 1 t. vegetable oil in nonstick skillet. Saute onion for 2 minutes.
Add beef and saute for additional 5 minutes. Turn to brown evenly. Remove from pan and keep hot.
Add remaining vegetable oil to pan; saute mushrooms.
Add beef and onions to pan with seasonings.
Add wine, yogurt; gently stir in. Heat, but do not boil.
Serve with macaroni.
Note: If thickening is desired, use 2 teaspoons cornstarch; calories are same as flour, but it has double thickening power. These calories are not figured into the nutrients per serving.
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YIELD: 5 servings SERVING SIZE: 6 ounces
NUTRITION ANALYSIS PER SERVING: Calories, 499; Total fat, 10 grams; Saturated fat, 3 grams; Cholesterol, 79 milligrams; Sodium, 200 milligrams
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moonotter 06-01-2003
10:18 PM ET (US)
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Black Skillet Beef With Greens And Red Potatoes
A heart-healthy one-dish meal that is made with lean top round beef; lots of vegetables; and a spicy, low sodium herb mixture.
1 lb. top round beef
1 T. paprika
1 1/2 t. oregano
1/2 t. chili powder
1/4 t. garlic powder
1/4 t. black pepper
1/8 t. red pepper
1/8 t. dry mustard
8 red-skinned potatoes, halved
3 C. finely chopped onion
2 C. beef broth
2 large garlic cloves, minced
2 bunches mustard greens, kale or turnip greens, stems removed, (1/2 lb. each) coarsely torn
2 large carrots, peeled, cut into very thin 2 1/2-inch strips
nonstick spray coating, as needed
Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper and dry mustard. Coat strips of meat with spice mixture.
Spray large, heavy skillet with nonstick spray coating. Preheat pan over high heat.
Add meat; cook, stirring for 5 minutes.
Add potatoes, onion, broth and garlic. Cook covered, over medium heat for 20 minutes.
Stir in carrots, lay greens over top and cook, covered, until carrots are tender, about 15 minutes.
Serve in large serving bowl, with crusty bread for dunking.
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YIELD: 6 servings SERVING SIZE: 7 ounces
NUTRITION ANALYSIS PER SERVING: Calories, 342; Total fat, 4 grams; Saturated fat, 1 gram; Cholesterol, 45 milligrams; Sodium, 101 milligrams
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