Susan’s Recipes

Serves: 8
Time: 01:30

Notes:

Recipe from Healthy Heart Cookbook

Cal 220, Fat 5g (sat fat 1g) fiber 1g, Carb 24g, Protein 19g, Chol 41mg, Na 428mg

Ingredients

• 2 whole chicken breasts (boneless, skinless)
• 3 stalks celery, cut into chunks
• 1 med onion, cut into chunks
• 1 1/2c chicken stock

Sauce:

• 1 8oz can tomato sauce
• 1 tsp gd cumin
• 1/4 tsp chili powder
• 1/4 tsp salt
• 1/2 tsp black pepper

Filling:

• 1/2 gr pepper, diced
• 1/2 med white onion, diced
• 1 large tomato, diced
• 1 3 1/2 oz can whole gr chilies, diced
• 1/4c chicken stock
• 1/4 tsp salt
• 1/4 tsp black pepper
• 8 corn tortillas
• 2 oz part skim mozzerella cheese, thinly sliced

Directions

1. In a med stock pot combine chicken, celery, onion, and chicken stock. Bring to a boil, cover, reduce heat to a simmer and simmer 30min. Remove from heat and let sit in stock for 15 min.. Discard celery and onion and tear chicken into strips.
2. To prepare sauce, combine all ingredients and allow to sit for 20 min.
3. To prepare filling: In a med stockpot, combine gr pepper, onion, tomato, gr chillies, 1/4 c chicken stock, salt and pepper. Cook over low heat 20 min. Add chicken and mix.
4. To assemble: Place 1/4 cup filling into each tortilla along with mozzerella cheese and 1 tsp sauce. Roll and place seam side down in a lightly greases pan. Pour remaining sauce over top and cover with foil. Bake at 350oF 20 min.

** Only tortillas that are not made with lard or sat oil should be used.

Time: 00:30

Notes:
Recipe from Healthy Heart Cookbook: Per tbsp: Cal 19, Total fat 1g (sat trace), fiber trace, carb 2g, Protein trace, Chol 0mg, Na 61mg

Ingredients

1/3c sesame paste (tahini) 1/4c fresh lemon juice 1 tbsp olive oil 2 tbsp water 4 cloves garlic 1/2 tsp salt 1/2 tsp cumin 1/2 tsp black pepper 1- 20oz can garbonzo beans (chick peas) without salt added 1 bunch watercress 1/2 red onion, chopped 1/2 white onion chopped

Directions

1. In food processor, combine sesame paste, lemon juice, olive oil, water, garlic, salt, cumin, black pepper and chick peas. Blend until mixture is smooth. 2. Arrange watercress on platter. Mound dip in center and garnish with red and white onions. 3. Serve with carrots, celery (veggies), toasted pita bread, muffins, bagels, or breadsticks

Serves: 4
Time: 01:00

Notes:
Recipe from health magazine: Cal 142, Fat 4g (0.5 gsat), Protein 3g, Carb 12.5g, Fiber 3g, chol 0mg, Fe 6mg, Na 46mg, Ca 135mg

Ingredients

1/4c fine bulgur 1/4c lemon juice 4c finely chopped parsley leaves 1/2 tsp dry mint or 1/3c fresh mint finely chopped 1 small red onion or 1 bunch green onions finely chopped 1 tbsp olive oil fresh ground black pepper

Directions

1. In a large bowl, combine bulgur and enough hot water to cover. Let stand 20 min or until soft. Scoop bulgur into sieve and press out water. 2. Toss bulgur with lemon juice 3. Add ingredients through oil and toss together. Adjust salt and pepper. Chill to let flavors meld.

Serves: 6
Time: 01:30

Notes:
Recipe from American Heart Association Cookbook: Cal 134, Protein 25g, Carb 0g, total fat 3g, Sat fat 1g, Chol 62mg, Na 57mg

Ingredients

Vegetable oil spray 6 boneless, skinless chicken breasts (4oz each), all visible fat trimmed 1 tbsp lemon juice 1 tsp dried rosemary 1 tsp dried oregano 1 tsp dried sage 1/4 tsp cracked black pepper

Directions

1. Lightly spray a casserole dish with vegetable oil spray. Rinse chicken and pat dry with paper towels. Pound to about 1/2 inch thickness. 2. Combine all dry spices and crush together. Mix in lemon juice and pepper. 3 Rub spice mixture on chicken and refrigerate uncovered for at least 1 hour. 4. Preheat oven to 350oF 5. Bake chicken uncovered for about 20-30 min. until juice runs clear when chicken is pierced with a knife. Serve with pan juice.

Serves: 4
Time: 00:40

Notes:
Recipe from Cafe Japan

Ingredients

4 pieces of salmon fillet with skin (1 2/3 lb) sea salt Yuan Sauce: 5 tbsp mirin 3 tbsp shoyu 2 tbsp sake juice of 1/2 lime

Directions

1. Pat salmon pieces dry with paper towels and sprinkle with salt 2.Make yuan sauce by mixing ingredients together 3. Marinate the salmon skin side up for 15 min. 4. Heat a frying pan with a little oil. Put fillets skin side up and cook over med heat for 2-3 min. Turn fillets and sear the other side until the fillets are cooked.

Serves: 6
Time: 00:20

Notes:
Recipe from Cooking Light: Per Serving: cal 60, fat 1.9g, Protein 2.7g, Carb 9.4g, chol 4mg, Fe 1.3mg, Na 251mg, Ca 76mg

Ingredients

2 tbsp OJ 2 tbsp lime juice 2 tsp dijon mustard 2 tsp honey 1/4 tsp salt 1/8 tsp gd pepper 1/2c thinly sliced red onion 8c bagged prewashed baby spinach 1 large granny smith apple, thinly sliced 1/4c (1oz) crumbled blue cheese

Directions

1. Combine 1st 6 ingredients and stir with whisk. 2. Combine onion, spinach,and apple in large bowl. Drizzle with dressing and toss well to coat. Sprinkle with cheese.

Serves: 4
Time: 00:20

Notes:
Recipe from Betty Crocker’s Low Fat, Low Cholestrol cooking: Per Serving: Cal 305, Fat 4g, chol 25mg, Na 630mg, Carb 50g, Protein 25g

Ingredients

2 cans (6 oz each) tuna in water, drained 1/2c fat free mayonnaise 1 1/2 tsp sugar 1 tsp curry powder 1 can (8oz) sliced water chestnuts, drained and cut into slivers 1/4c chopped celery 1can (8oz) pineapple tidbits, drained 1/2c chopped bell pepper 1 sm onion, finely chopped 4 slices reduced calorie wheat bread 2 med unpeeled apples sliced 2 tbsp chopped pecans, toasted

Directions

1. Mix tuna, mayo, sugar and curry powder in med bowl. Stir in water chestnuts, celery, pineapple, bell pepper and onion until blended. 2. Arrange 2 toast halves on plate. Arrange apple slices around edge. Place tuna mixture on center of plate and sprinkle with pecans. **To toast pecans, bake uncovered in an ungreased pan at 350oF about 10min until golden brown. Be sure to stir occasionally. You could also cook in an ungreased skillet over low heat 5-7 min until lightly toasted.

Serves: 8
Time: 00:40

Notes:
Recipe from Betty Crocker’s Low Fat Low Cholesterol Cooking: Per Serving: Cal 110, Fat 3g, Chol 0mg, Na 170mg,Carb 23g, Protein 3g

Ingredients

About 2c long grain white rice and wild rice mix, cooked and cooled 1 med unpeeled eating apple, chopped (1c) 1c chopped green bell pepper 1/2c chopped celery 2/3c dried cherries, chopped 2 tbsp reduced Na soy sauce 2 tbsp water 2 tsp sugar 2 tsp cider vinegar 1/3c dry roasted peanuts, toasted

Directions

1. Combine soy sauce, water, sugar and vinegar in small bowl until sugar is dissolved. Add rice and soy sauce mixture to apples, bell pepper, celery and cherries. 2. Gently toss until coated. Add peanuts and serve.

Serves: 6
Time: 01:30

Notes:
Recipe from Betty Crocker’s Low Fat Low Cholesterol Cooking: Per Serving: Cal 240, Fat 4g, Chol 0mg, Na 65mg, Carb 52g

Ingredients

5 c peeled, sliced tart cooking apples 1/4c packed brown sugar 1/2c flour 1/2c packed brown sugar 1/4c quick cooking or old fashioned oats 1/2 tsp gd cinnamon 2 tbsp fat free sour cream 2 tbsp firm margarine

Directions

1. Heat oven to 350oF. Spray tins with cooking spray. 2. Mix apples and 1/4c brown sugar and spread into pans. 3. Mix flour, 1/2c brown sugar, oats and cinnamon in med bowl. Cut in sour cream and margarine using pastry blender or 2 knives until mixture is crumbly. Spinkle over fruit. 4. Bake 50 min or until topping is brown and center is bubbly

Serves: 6
Time: 00:40

Notes:
Recipe from Cooking Light: Per Serving: Cal 385, Protein 14.8g, Carb 60.4g, chol 10mg, Fe 3.4mg, Na 501mg, Ca 138mg,fat 8.8g,fiber 2.1g

Ingredients

Breadcrumbs: 1 oz day-old Italian or French Bread, torn into large pieces 1 tbsp olive oil 1 1/2 tsp minced garlic 1 tbsp minced parsley 1/4 tsp gd black pepper Pasta: 1 lb uncooked spaghetti 1 tbsp olive oil 1 1/2 tsp minced garlic 1/2 tsp salt 1/2 tsp crushed red pepper 1/4 tsp gd black pepper 3 canned anchovy fillets, minced 1/2 c chicken broth 1/2c grated fresh parmasan cheese

Directions

1. Preheat oven to 450oF 2. To prepare breadcrumbs, place bread in food processor, pulse 10 times or until coarse crumbs measure 1 cup. Place breadcrumbs on a cookie pan and bake at 450oF for 4 min. or until lightly toasted. 3. Heat 1 tbsp oil in a nonstick skillet over med heat. Add Breadcrumbs and 1 1/2 tsp garlic, cook 2 min or until breadcrumbs are lightly browned. Place breadcrumb mixture in a bowl. Add parsley and 1/4 tsp black pepper. 4. To prepare pasta,cook as package states 5. Heat 1 tbsp oil in pan over med heat. Combine 1 1/2 tsp garlic and next 4 ingredients (thru anchovies). Mash with a fork. Add mixture to pan and cook 1 min. Stir in broth and cook 1 min. Add pasta, toss well. Add Cheese, toss well. Place on serving platter and sprinkle with breadcrumbs. Serve immediatley.