Keep the Beat - Heart Healthy Recipes

TA B L E O F CO N T E N T S
Terrific News! 1
Eating for Heart Health—
How Nutrition Affects Three Key Risk Factors 3
Reduce Your Heart Disease Risk 5
Planning a Nutritious Day 6
Don’t Ignore Portion Size8
Let the Nutrition Facts Label Guide You to Healthy Choices 9
Learn the Label Language 10
A Pyramid of Healthy Foods 11
Keeping the “Heart” in Old Family Favorites14
Fast Facts on Fiber, Fat, and Salt 18
Fiber—Why Does It Matter, and What Good Is It Anyway? 18
Fat—Isn’t It Always Bad for You?19
Figuring Your Fat 20
Are Some Cuts of Meat Less Fatty Than Others? 22
What’s the Best Way To Cook To Reduce Fat? 22
Salt—How Can I Reduce the Amount of Salt I Eat?23
R E C I P E S
ABBREVIATIONS 26
APPE TIZERS AND SOUPS
Bean and Macaroni Soup 28
Cannery Row Soup29
Corn Chowder30
Curtido (Cabbage) Salvadoreño 31
Gazpacho 32
Homemade Turkey Soup 33
Meatball Soup34
Mexican Pozole35
Minestrone Soup 36
Pupusas Revueltas37
Rockport Fish Chowder38
MAIN DISHES
BEEF
Bavarian Beef 40
Beef and Bean Chili41
Beef Stroganoff 42
Black Skillet Beef With Greens and Red Potatoes43
Quick Beef Casserole 44
Scrumptious Meat Loaf 45
Stir-Fried Beef and Potatoes46
Stir-Fried Beef and Chinese Vegetables 47
PORK, LAMB, AND VEAL
Baked Pork Chops 48
Shish Kabob 49
Spicy Veal Roast50
CHICKEN
Barbecued Chicken51
Barbecued Chicken—Spicy Southern Style52
Chicken Gumbo 53
Chicken and Rice54
Chicken and Spanish Rice55
Chicken Marsala 56
Chicken Orientale 57
Chicken Ratatouille 58
Chicken Salad 59
Chicken Stew60
Crispy Oven-Fried Chicken61
Finger-Licking Curried Chicken62
Grilled Chicken With Green Chile Sauce 63
Jamaican Jerk Chicken 64
20-Minute Chicken Creole65
Very Lemony Chicken66
Yosemite Chicken Stew and Dumplings67
TURKEY
Autumn Turkey-Stuffed Cabbage 69
Spaghetti With Turkey Meat Sauce 71
Turkey Meat Loaf72
FISH
Baked Salmon Dijon73
Baked Trout74
Catfish Stew and Rice75
Fish Veronique76
Mediterranean Baked Fish77
Mouth-Watering Oven-Fried Fish 78
Scallop Kabobs79
Spicy Baked Fish 80
Spinach-Stuffed Sole81
Tuna Salad 82
PASTA
Chillin’ Out Pasta Salad 83
Classic Macaroni and Cheese84
Red Hot Fusilli 85
Sweet and Sour Seashells86
VEGETARIAN
Black Beans With Rice 87
Carribean Pink Beans 88
New Orleans Red Beans89
Summer Vegetable Spaghetti90
Vegetarian Spaghetti Sauce91
Zucchini Lasagna92
SIDE DISHES
VEGETABLES
Fresh Cabbage and Tomato Salad 94
Green Beans Sauté 95
Italian Vegetable Bake 96
Limas and Spinach 97
Smothered Greens 98
Vegetable Stew 99
Vegetables With a Touch of Lemon100
POTATOES
Candied Yams101
Delicious Oven French Fries102
Garden Potato Salad 103
Garlic Mashed Potatoes104
New Potato Salad105
Savory Potato Salad 106
Sweet Potato Custard107
Wonderful Stuffed Potatoes108
RICE
Oriental Rice 109
Parmesan Rice and Pasta Pilaf110
Sunshine Rice 111
BREADS
Apricot-Orange Bread 114
Banana-Nut Bread115
Carrot-Raisin Bread116
Good-for-You Cornbread117
Homestyle Biscuits 118
DESSERTS
CAKES
Apple Coffee Cake 120
Frosted Cake 121
FRUITS
Rainbow Fruit Salad123
Tropical Fruit Compote 124
PUDDINGS, PIES, AND MORE
Banana Mousse125
Crunchy Pumpkin Pie 126
Mock-Southern Sweet Potato Pie 128
Old-Fashioned Bread Pudding With Apple-Raisin Sauce130
1-2-3 Peach Cobbler 132
Rice Pudding134
Winter Crisp 135
TOPPINGS and SAL AD DRESSINGS
Chili and Spice Seasoning 138
Fresh Salsa139
Hot ‘N Spicy Seasoning 140
Vinaigrette Salad Dressing141
Yogurt Salad Dressing 142
BEVERAGES
Mango Shake 144
Summer Breezes Smoothie 145

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Keep the Beat - Heart Healthy Recipes
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
NationaI institutes of Health
National Heart, Lung, and Blood Institute
PDF - 156 pag - 1.85 Mb