The
American Heart Association
Published by Clarkson Potter/Crown Publishing
May 2000; $26.95US/$39.95CAN; 0-8129-3332-X
reprinted by Tracee Cornforth
TERRIFIC TASTE -- In Practically No Time!
If homemade meals at your house are being replaced by fat-filled takeout or microwaveables in front of the TV, you'll want American Heart Association Meals in Minutes on your cookbook shelf. More than 200 delicious low-fat, low-cholesterol recipes nourish your appetite for good food while respecting your hectic schedule. Whether you're balancing work and family, putting in overtime at the office, or simply wanting to restore the joys of home cooking to your table, here are terrific dishes you can put together without a lot of fuss and bother--and in twenty minutes or less.
With everything from appetizers, snacks, soups, salads, and sandwiches to main courses (including plenty of vegetarian options), vegetables, breads, breakfast dishes, and--of course--desserts, the emphasis is on ease of preparation and great taste. You can prepare many of these dishes with ingredients you probably already have on hand, making mealtime even more stress-free. In addition to one-dish and microwaveable recipes, there are four special "Super Saver" recipe types for when you're extra rushed to get dinner on the table. "New Classics" are basic main dishes that will become your new standbys, ready to dress up or down as you see fit. "Planned-Overs" are recipe "twofers" that use last night's leftovers in a creative new way for tonight's meal. "Shopping Cart" recipes require no more than six common ingredients and get you in and out of the kitchen in no time. "Express-ipes" are the quickest of the quick, taking merely 25 minutes or less for all the preparation and all the cooking.
Author
The American Heart Association
is
the nation's premier authority on heart health. Its best-selling
library of cookbooks and guides includes The New American Heart
Association Cookbook, 25th Anniversary Edition; American Heart
Association Low-Fat, Low-Cholesterol Cookbook, Second Edition;
American Heart Association Quick & Easy Cookbook; American Heart
Association Kids' Cookbook; and American Heart Association
Brand Name Fat and Cholesterol Counter, Second Edition. The
organization is headquartered in Dallas, Texas, and has affiliates
that serve the entire United States.
Excerpt
The following is an excerpt from the book Meals
in Minutes
by American Heart Association
Published by Clarkson Potter/Crown Publishing May 2000;
$26.95US/$39.95CAN; 0-8129-3332-X
Copyright © 2000 American Heart Association
- Serves 8; 2 nachos per serving
- Preparation time: 15 minutes
- Cooking time: 10 minutes
These nachos use mushrooms instead of high-fat fried chips as their base. Plan on having plenty around -- they disappear quickly!
16
large fresh mushrooms, stems removed 8
cherry tomatoes, quartered
Olive oil spray
1/4 teaspoon chili powder
1/2 cup fat-free refried beans
1/3 cup fat-free or reduced-fat shredded Cheddar cheese
16 black olive slices
Preheat oven to 350º F.
Put mushrooms stem side down on a nonstick baking sheet. Lightly spray tops with olive oil spray. Sprinkle with chili powder. Turn mushrooms over
Spread 1 teaspoon beans over cavity of each mushroom. Place a cherry tomato cut side up on beans; slightly press tomato into beans to secure it. Sprinkle with cheese and top with olive slices.
Bake for 10 minutes, or until warmed through.
(PER
SERVING)
Calories 31
Protein 3 g
Carbohydrates 0 mg
Cholesterol 0 mg
Total Fat 0 g
Saturated 0 g
Polyunsaturated 0 g
Monounsaturated 0 g
Fiber 1 g
Sodium 95 mg
- Serves 4; 3/4 cup per serving
- Preparation time: 5 minutes
- Cooking time: 18 minutes
Enjoy this refreshing, light soup year-round. This cilantro or parsley gives the soup a fresh taste even when basil is out of season.
14.5-ounce
can no-salt-added diced tomatoes, undrained 3/4
teaspoon very low sodium or low-sodium Worcestershire
sauce
14.5-ounce can low-sodium chicken broth
2 tablespoons fresh basil or 2 teaspoons dried, crumbled
1 teaspoon sugar
1/8 teaspoon crushed red pepper flakes (optional)
1/4 to 1/2 cup snipped fresh cilantro or parsley
2 teaspoons extra-virgin olive oil
1/4 teaspoon salt
In a medium saucepan, combine undrained tomatoes, broth, basil, sugar, Worcestershire sauce, and red pepper; bring to a boil, covered, over high heat. Reduce heat and simmer, uncovered, for 15 minutes. Remove from heat.
Stir in remaining ingredients.
Cook's
Tip
If you prepare this dish in advance, add the cilantro, oil, and
salt after reheating.
(PER
SERVING)
Calories 61
Protein 2 g
Carbohydrates 7 g
Cholesterol 0 mg
Total Fat 3 mg
Saturated 0 g
Polyunsaturated 0 g
Monounsaturated 2 g
Fiber 2 g
Sodium 188 mg
Tomato, Oregano, and Goat Cheese
- Serves 4; 2 open-face sandwiches per serving
- Preparation time: 10 minutes
This simple sandwich is simply terrific. It's best when tomatoes are in full flavor and color.
4
ounces goat cheese, softened 2
sprigs of fresh oregano
8 slices peasant or sourdough bread about 1 inch thick (1
ounce per slice)
2 large tomatoes
Freshly ground pepper
Balsamic vinegar
Scant 1/4 teaspoon extra-virgin olive oil
(optional)
Slice cheese into eight pieces and spread on bread.
Remove and discard seeds from tomatoes, then cut tomatoes into 1/4-inch slices.
To assemble, put tomatoes on cheese. Sprinkle with oregano leaves. Grind pepper over each sandwich and drizzle sparingly with vinegar. Top each sandwich with about 3 drops olive oil.
Cook's
Tip
If the loaf of bread is large, use four slices. Cut each one in
half for easier eating.
(PER
SERVING)
Calories 249
Protein 11 g
Carbohydrates 34 g
Cholesterol 13 mg
Total Fat 8 g
Saturated 5 g
Polyunsaturated 1 g
Monounsaturated 2 g
Fiber 3 g
Sodium 459 mg
- Serves 4; 3 ounces fish per serving
- Preparation time: 10 minutes
- Cooking time: 23 to 26 minutes
With its thick, colorful sauce, this dish provides a way to dress up salmon without covering up its natural flavor.
1
tablespoon extra-virgin olive oil 1
tablespoon capers
5 medium Italian plum tomatoes, diced
6 medium black olives, coarsely chopped
6 medium green olives, coarsely chopped
3 tablespoons lemon juice
2 tablespoons coarsely or finely chopped fresh parsley
(Italian, or flat-leaf, preferred)
1 1/2 teaspoons bottled minced garlic or 3 medium cloves
garlic, thinly sliced
Pepper to taste
1-pound salmon fillet
Heat a large skillet over medium-high heat. Add oil and swirl to coat bottom of skillet. Add tomatoes, black and green olives, lemon juice, parsley, capers, garlic, and pepper; stir to mix. Bring to a boil over medium-high heat, 2 to 3 minutes. Reduce heat to medium and cook until mixture is reduced by about one third, about 5 minutes, stirring occasionally.
Meanwhile, rinse salmon and pat dry with paper towels.
Using a spoon, push reduced sauce to one side and place salmon in skillet. Spoon sauce over salmon. Cook, covered, over medium heat for 15 to 17 minutes, or until salmon flakes easily when tested with a fork.
(PER
SERVING)
Calories 202
Protein 24 g
Carbohydrates 6 g
Cholesterol 84 mg
Total Fat 9 g
Saturated 2 g
Polyunsaturated 1 g
Monounsaturated 5 g
Fiber 1 g
Sodium 337 mg
Chocolate Pudding Cake
- Serves 24; 1 square per serving
- Preparation time: 20 minutes
- Baking time: 35 to 40 minutes
- Standing time: 15 minutes
You'll be surprised at the rich pool of fudge sauce that works its way to the bottom of this cake as it bakes. This decadent dessert is best when served warm, but you won't be able to resist it even at room temperature.
Vegetable
oil spray Cake 1
cup fat-free milk Pudding
2 cups all-purpose flour
1 1/2 cups sugar
1 1/2 cups unsweetened cocoa powder
1 tablespoon plus 1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup unsweetened applesauce
2 teaspoons vanilla extract
2 cups boiling water
1 1/2 cups firmly packed light brown sugar
1/2 cup unsweetened cocoa powder
Preheat oven to 350º F. Spray a 13 x 9 x 2-inch baking pan with vegetable oil spray; set aside.
In a large bowl, whisk together flour, sugar, cocoa, baking powder, and salt. Whisk in remaining cake ingredients, blending thoroughly. Pour into baking pan, spreading evenly.
In a large bowl, whisk together pudding ingredients until sugar and cocoa are dissolved. Pour carefully over batter. (Pudding layer will be thin and runny.)
Bake for 35 to 40 minutes, or until top is firm to touch. (A toothpick inserted in center of cake won't be an accurate test for doneness.) Let cake rest for 15 minutes before cutting. To serve, slice cake and top with sauce, or pool sauce on plate and top with cake. Cover and refrigerate leftovers for up to 7 days or wrap tightly and freeze for up to 2 months.
(PER
SERVING)
Calories 152
Protein 2 g
Carbohydrates 37 g
Cholesterol 0 mg
Total Fat 1 g
Saturated 0 g
Polyunsaturated 0 g
Monounsaturated 0 g
Fiber 2 g
Sodium 94 mg
Copyright © 2000 American Heart Association
Reprinted with permission of the American Heart Association
More About Eating for A Healthy Heart
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