Recipes

Wedge Salad with Gorgonzola and Walnuts

Serves 4; 1 lettuce wedge and 2 tablespoons dressing per serving

Ingredients

Dressing
1/4 cup fat-free or low-fat plain yogurt
3 tablespoons fat-free milk
2 tablespoons fat-free or light mayonnaise dressing
1 teaspoon Dijon mustard
1/2 medium garlic clove, minced
1/4 teaspoon salt

Salad
1 medium head of iceberg lettuce, cut into 4 wedges (about 3 ounces each)
1/2 cup finely chopped green onions (green and white parts)
1 ounce crumbled Gorgonzola cheese
1 tablespoon plus 1 teaspoon chopped walnuts, dry-roasted

Directions
In a small bowl, whisk together the dressing ingredients.

Place the lettuce wedges on a platter. Spoon the dressing over all. Sprinkle with the green onions, cheese, and walnuts.

Nutrition Analysis (per serving)
Calories 71; Calories from Fat 32; Total Fat 4 g; Saturated Fat 1.3 g; Polyunsaturated Fat 1.0 g; Monounsaturated Fat 0.9 g; Cholesterol 6 mg; Sodium 355 mg; Total Carbohydrate 6 g; Dietary Fiber 2 g; Sugars 3 g; Protein 4 g

Source: www.americanheart.org

Mock-Southern Sweet Potato Pie

Crust

1¼ cups flour

¼ teaspoon sugar

⅓ cup fat-free milk

2 tablespoons vegetable oil

Filling

¼ cup white sugar

¼ cup brown sugar

½ teaspoon salt

¼ teaspoon nutmeg

3 large eggs, beaten

¼ cup fat-free evaporated milk

1 teaspoon vanilla extract

3 cups sweet potatoes (cooked and mashed)

To prepare crust:

Preheat oven to 350 °F

Combine flour and sugar in bowl.

Add milk and oil to flour mixture.

Stir with fork until well mixed.

Form pastry into smooth ball with your hands.

Roll ball between two 12-inch squares of wax paper, using short, brisk strokes, until pastry reaches edges of paper.

Peel off top paper and invert crust into pie plate.

To prepare filling:

Combine sugars, salt, nutmeg, and eggs.

Add milk and vanilla. Stir.

Add sweet potatoes and mix well.

Putting it together:

Pour mixture into pie shell.

Bake for 60 minutes or until crust is golden brown. Cool and cut into 16 slices.

Yield: 16 servings
Serving size: 1 slice
Calories 147

Total Fat 3 g

Saturated Fat 1 g

Cholesterol 40 mg

Sodium 98 mg

Total Fiber 2 g

Protein 4 g

Carbohydrates 27 g

Potassium 293 mg

Source: Heart Healthy Home Cooking African American Style, U. S. Department of Health and Human Services

Salmon with Lemon, Capers, and Rosemary

Serves 4; 3 ounces fish and 2 tablespoons salsa per serving

Ingredients
Vegetable oil spray

Salsa
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in
extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or
1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin

Salmon
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)

Directions
Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.

In a medium bowl, stir together the salsa ingredients.

Rinse the fish and pat dry with paper towels. Season with the salt and pepper.

Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.

Nutrition Analysis (per serving)
Calories 304; Calories from Fat 112; Total Fat 12 g; Saturated Fat 2.2 g; Polyunsaturated Fat 2.8 g; Monounsaturated Fat 6.0 g; Cholesterol 96 mg; Sodium 222 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 13 g; Protein 31 g

Source: www.americanheart.org

Quinoa and Black Bean Salad

½ cup dry quinoa

1½ cups water

1½ tablespoons olive oil

3 tablespoons lime juice

¼ teaspoon cumin

¼ teaspoon ground coriander (dried cilantro seeds)

2 tablespoons cilantro, chopped

2 medium scallions, minced

1 can (15 ounces) black beans, rinsed and drained

2 cups tomato, chopped

1 medium red bell pepper, chopped

1 medium green bell pepper, chopped

2 fresh green chilis (or to taste), minced

Black pepper (to taste)

Rinse the quinoa in cold water.

Boil water in a saucepan, then add the quinoa.

Return to boil, then simmer until the water is absorbed, 10 to 15 minutes.

Cool for 15 minutes.

While quinoa is cooking, mix olive oil, lime juice, cumin, coriander, chopped cilantro, and scallions in a small bowl, and set aside.

Combine chopped vegetables with the black beans in a large bowl, and set aside.

Once quinoa has cooled, combine all ingredients and mix well.

Cover and refrigerate until ready to serve.

Yield: 6 servings

Serving size: 1 cup

Calories 208; Total Fat 5 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 284 mg; Total Fiber 7 g; Protein 9 g; Carbohydrates 34 g; Potassium 619 mg

Source: Delicious Heart Healthy Latino Recipes, U. S. Department of Health and Human Services

Banana Yogurt Shake

1-1/2 cup fat free milk

4 small bananas, peeled

1 cup low fat plain yogurt

1 tsp vanilla

1/2 tsp cinnamon

1/8 tsp nutmeg

1 cup ice cubes

Directions:

Combine all ingredients except ice cubes in blender or food processor; process until thick and creamy. With motor running, add ice cubes; process until smooth. Pour into tall glasses to serve.

Yield: 4 servings
Serving size: 1/4 of recipe

Each serving provides: Calories: 140, Total fat: 1 g, Saturated fat: 0 g, Cholesterol: 5 mg, Sodium: 60 mg, Total fiber: 3 g, Protein: 6 g, Carbohydrates: 30 g

Barbecue Chicken

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top

Directions:
1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350 °F for 1 hour or until done. While cooking, baste occasionally.

Yield: 8 servings
Serving size: 1 chicken part with sauce
Each serving provides: Calories: 176, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 68 mg, Sodium: 240 mg, Total fiber: 1 g, Protein: 24 g, Carbohydrates: 7 g, Potassium: 360 mg

Source: smallstep.gov

Fast Fact

Cook and keep foods at the correct temperature to ensure food safety; bacteria can grow in foods between 40 °F and 140 °F. Use a thermometer and measure the internal temperature of cooked foods to make they are cooked to the temperatures listed below:

Beef, Veal, Lamb, Steaks,

Roasts and Fish - 145 °F

Pork, Egg Dishes, Ground

Veal, Lamb or Beef - 160 °F

Turkey, Chicken and Duck,

Whole, Pieces, or Ground - 165 °F

Source: U. S. Department of

Health and Human Services

SarahAlexanderFitness.com

FIT after 40, FABULOUS after 50!

Banana Yogurt Shake

Barbecue Chicken