Real Healthy
for Real People
One month of 30-minute, low-fat
meals anyone can prepare
Prepared by the Dietician’s Office at Baptist Women’s Hospital
womens.baptistonline.org | 901-227-9000
Before you get started
Making healthy changes isn’t easy, but it can be done. Don’t overwhelm yourself with
complicated diets and nutritional dos and don’ts. Here are some tips for simplifying your
approach, whether you’re eating in or out.
There is little relationship between dieting and good health. You don’t need to diet to manage
cardiac and other health risks — you need a diet pattern. Think about changing the way you eat
for a week, then a month, with the larger goal of changing your eating habits for a lifetime.
Base your actions on sound nutritional science. Credible sources include the American Heart
Association, the American Dietetic Association, and the National Cancer Institute.
Stick to the basics. Eat more fruits, whole grains, vegetables, legumes, fish, olive oil and soy
foods. Use healthier cooking methods, such baking, broiling, or grilling instead of frying.
Be realistic. Your new way of eating must be in tune with your current lifestyle. Center the new
diet pattern on family meals that satisfy your nutritional as well as emotional needs.
Make good taste a priority. People will eat healthy food if it tastes good.
Have a reasonable timeline. Studies indicate it takes three months to change a lifestyle habit.
Therefore, give yourself time to make important changes.
Equip your kitchen for action. It doesn’t take a lot of new equipment to cook healthy. A good
set of nonstick pans (so you don’t need as much butter and oil) is a helpful start.
Keep a food journal. In order to change the way you eat, it’s important to know how you are
currently eating.
2
Use portion control. Portion control is more easily accomplished with a visual of a serving size.
You have all the measuring cups you need in the palm of your hand:
• 1 palm = the size of a 3-ounce portion of meat, fish, or poultry
• 1 fist = 1 cup of cereal, spaghetti, vegetables, or cut fruit
• 1 thumb = 1 teaspoon of butter, peanut butter, mayonnaise, or sugar. Three of these
portions are equivalent to 1 tablespoon.
• 1 handful = 1 ounce of nuts or small candy
• 2 handfuls = 1 ounce of chips or pretzels
Learn to read food labels. How many servings in the container and how many calories per
serving? If you eat a can of chili with 120 calories per serving, and there are 4 servings in the
can, you’ve just eaten 480 calories.
• Fat grams: Watch out for heavily hydrogenated ingredients. The American Heart
Association recommends no more than 30 percent of calories from fat.
• Fiber: Recommended level is 20 to 35 grams of fiber per day.
• Cholesterol: No more that 300 milligrams per day.
• Sodium: Sodium is expressed in milligrams. Less than 2,400 milligrams of sodium per day
is recommended.
Sources:
American Heart Association
American Dietetic Association
3
Week one
Sunday: South-of-the-Border Pie
Monday: Lemon-Garlic Roasted Chicken Served with Zucchini
Tuesday: Sloppy Joes Served with Fresh Carrot Sticks & Fruit Cocktail
Wednesday: Steak with Mushroom Gravy and Potatoes
Thursday: Linguine with Shrimp Marinara
Friday: Chicken Caesar Salad
Saturday: Garlic Chicken with Sweet Potatoes
4
Pantry Items
Refrigerator/Freezer Items
q Cayenne Pepper
q 8 Medium Size Chicken Thighs
q Olive Oil
q 2 Zucchini
q Garlic Cloves x8
q 1 Pound Ground Round or Ground Turkey
q Lemon Juice
q 2 Medium Onions
q Paprika
q 2 Green Peppers
q Herb Blend Seasoning
q 4 Cubed Steaks
q Lemon Slices
q 1 Cup Sliced Or Chopped Mushrooms
q 1 Can Diced Tomatoes
q 3/4 Pound Uncooked Shrimp
q 1 Box Quick Cooking Oatmeal
q 1 Pint Cherry Or Grape Tomatoes
q Chili Powder
q 1 Cup Fresh Basil Leaves
q Worcestershire Sauce
q 3 Eggs
q Garlic Salt
q 3 Anchovy Fillets
q Hot Pepper Sauce
q 2 Cups Chopped Cooked Chicken
q Hamburger Buns
q 10 Cups Romaine Lettuce
q Garlic Powder
q Parmesan Cheese
q Black Pepper
q Fresh Rosemary
q Flour
q 1 (3 Pound) Whole Roasting Chicken
q 1 Cup Low Fat, Low Sodium Beef Broth
q 3 Medium Sweet Potatoes
q 1 Pkg. Whole Wheat Or Spinach Linguine
q 1 Large Vidalia Onion
q Vegetable Oil
q 1 Cup Shredded Cheddar Cheese
q Minced Garlic
q 3/4 Cup Low Fat Milk
q Marinara Sauce
q 1 Bag Of Carrots
q White Wine Worcestershire Sauce
q 4 Medium Size Red-Skin Potatoes
q 1 Bag Garlic Croutons
q 1/4 to 1/2 Cup Skim Buttermilk
5
or Low Fat
W E E K 1 : S U N DAY
South of the Border Pie
Makes: 6 servings
Prep Time: 20 minutes
Bake: 25 minutes at 350 degrees
Cumin and chili powder give this main-dish pie its south-of-the-border flavor.
1/2 cup chopped onion (1 medium)
2 cloves garlic, minced
1 tablespoon olive oil or cooking oil
1 to 2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon salt
1 (15 ounce) can red kidney beans, rinsed and drained
1 1/2 cooked brown rice
1 cup shredded cheddar cheese (4 ounces)
3/4 cup low fat milk
2 beaten eggs
Chopped green sweet pepper (optional)
Salsa (optional)
Directions:
In a saucepan, cook onion and garlic in hot oil until tender but not brown. Stir in chili powder,
cumin, and salt. Cook 1 minute more; cool. Stir in beans, cooked rice, cheese, milk, and eggs.
Spray a 10-inch pie plate or quiche dish with nonstick coating. Spoon mixture into pie plate.
Bake, uncovered, in a 350 degree oven about 25 minutes or until the center is set. Let stand 10
minutes. If desired, sprinkle with sweet pepper and serve with salsa.
Nutrition Facts per serving:
Calories 258; Total Fat (g) 12; Saturated Fat (g) 5; Cholesterol (mg) 93; Sodium (mg) 367;
Carbohydrate (g) 27; Fiber (g) 5; Protein (g) 14
BHG Recipe
6
Lemon-Garlic Roasted Chicken
Served with Zucchini
W E E K 1 : M O N DAY
Makes: 4 servings
Prep Time: 25 minutes
Cooking Time: 30 minutes
2 tablespoons chopped fresh rosemary or 1 tablespoon dried
2 tablespoons olive oil
3 garlic cloves, smashed
1/4 cup lemon juice, divided
1/2 teaspoon cayenne pepper
1/2 teaspoon paprika
1 teaspoon herb blend seasoning (optional)
8 medium-size chicken thighs; remove and discard any visible fat
2 zucchini, halved crosswise, quartered lengthwise
Optional garnishes: lemon slices, wedges or zest; rosemary sprigs
Directions:
In resealable plastic food-storage bag, combine rosemary, oil, garlic, 2 tablespoons lemon
juice, pepper, and paprika. Add thighs; seal and turn to coat. Marinate 15 minutes at room
temperature or longer in refrigerator, turning chicken occasionally. Heat oven to 400 degrees.
Remove chicken from marinade; arrange chicken in roasting pan. Roast, basting frequently with
remaining lemon juice and pan drippings, until chicken is cooked, about 30 minutes or until
juices run clear when cut at bone. Meanwhile, in small saucepan, steam zucchini in water using
an herb blend seasoning to flavor, until tender, about 8 minutes. Garnish and serve with zucchini.
Nutrition Facts per serving:
Calories 249; Total Fat (g) 13; Cholesterol (mg) 99; Sodium (mg) 10; Carbohydrate (g) 4;
Protein (g) 29
Essence.com Recipe
7
W E E K 1 : T U E S DAY
Sloppy Joes
Makes: 6 servings
To keep this sandwich low in fat, use lean ground beef, or ground turkey.
1 pound ground round or chuck, or ground turkey
1/2 cup chopped onion (1 medium)
1/2 cup chopped green sweet pepper
1 (7.5) ounce can, cut up or diced tomatoes
2 tablespoons quick-cooking rolled oat
1 to 1-1/2 teaspoons chili powder
1 to 2 teaspoons Worcestershire sauce
1/2 teaspoon garlic salt
Dash bottled hot pepper sauce
6 hamburger buns, split and toasted
Directions:
In a large skillet, cook meat, onion, and sweet pepper till meat is brown. Drain off fat. Stir in
undrained tomatoes, 1/4 cup water, oats, chili powder, Worcestershire sauce, garlic salt, and
hot pepper sauce. Bring to boiling. Reduce heat. Simmer, uncovered, for 5 to 10 minutes or until
desired consistency is reached. Serve in buns.
Nutrition Facts per serving:
Calories 290; Total Fat (g) 9; Saturated Fat (g) 4; Cholesterol (mg) 48; Sodium (mg) 500;
Carbohydrate (g) 27; Fiber (g) 2; Protein (g) 19
Serve this meal with Raw Carrot Sticks & Fruit Cocktail Salad
BHG Recipe
8
Steak with Mushroom
Gravy and Potatoes
W E E K 1 : W E D N E S DAY
Makes: 4 servings
Prep Time: 10 minutes
Cooking Time: 30 minutes
Steak with Gravy:
Chive Smashed Potatoes
4 cubed steaks, about 4 ounces each
4 medium-size red-skin potatoes, halved
1 teaspoon garlic powder
2 tablespoons chopped or snipped chives
1/2 teaspoon ground black pepper
1/4 to 1/2 cup skim buttermilk or low-fat milk
1/4 cup flour (for dredging)
1/2 teaspoon ground black pepper
1 tablespoon oil
1 cup sliced or chopped mushrooms
1 cup low-fat, sodium-reduced beef broth
Directions for preparing steak:
Season steaks with pepper and garlic powder. Spread flour on plate or waxed paper, dip steaks
in flour, and shake off excess. Heat oil in 10-or 12-inch skillet over medium-high heat. Add steaks,
and cook about 3 minutes on each side, or until of desired doneness. Remove steaks from skillet
and set aside.
Pour off all but 1 to 2 tablespoons of the remaining hot fat in skillet. Add mushrooms; cook,
stirring and scraping up browned bits, about 3 to 4 minutes. Using a whisk, gradually stir in
broth until mixture comes to boil and thickens. Cook over low heat until gravy is the thickness
you desire. Return steaks to skillet; spoon with gravy. Delicious served with thin string beans or
minted green peas.
Directions for preparing smashed potatoes:
In large saucepan, place potatoes; and enough water to cover by 2 inches. Bring to boil. Cook
until potatoes are very tender when pierced with tip of a paring knife, about 20 minutes. Drain;
using potato masher or back of wooden spoon, coarsely mash potatoes. Add chives. Stir in
buttermilk until combined. Season with pepper.
Nutrition Facts per serving:
Calories 380; Total Fat (g) 8; Cholesterol (mg) 47; Sodium (mg) 86; Carbohydrate (g) 44;
Protein (g) 32
Essence.com Recipe
9
W E E K 1 : TH U R S DAY
Linguine with Shrimp Marinara
Makes: 4 servings
Prep Time: 5 minutes
Cooking Time: 18 minutes
1/2 pound whole wheat or spinach linguine
4 teaspoons vegetable oil, divided
3/4 pound medium or large frozen uncooked shrimp, thawed
1 to 2 teaspoons minced garlic
2 cups jarred marinara sauce
1 pint cherry or grape tomatoes, halves
1 cup lightly packed fresh basil leaves
Directions:
Cook pasta according to package directions. Meanwhile, in large skillet, heat 1 tablespoon
oil over high heat. Add shrimp; cook, turning occasionally, until opaque throughout, about 3
minutes. Transfer shrimp to a bowl; set aside. In the same skillet, add remaining 1 teaspoon oil
and garlic; cook over medium heat until fragrant about 30 seconds. Stir in pasta sauce; bring to
simmer. Stir in cherry tomatoes; cook about 1 minute. Drain pasta; return it to pot, adding pasta
sauce, basil (torn into small pieces) and shrimp; toss to mix and serve.
Nutrition Facts per serving:
Calories 396;, Total Fat (g) 8; Cholesterol (mg) 126; Sodium (mg) 755; Carbohydrate (g) 59;
Fiber (g) 5; Protein (g) 25
Essence.com Recipe
10
W E E K 1 : F R I DAY
Chicken Caesar Salad
Makes: 6 main dish servings
Prep: 25 minutes
Chill: 2 to 24 hours
Bake: 15 minutes
1 egg
1/3 cup chicken broth
3 anchovy filets
3 tablespoons olive oil
2 tablespoons lemon juice
Few dashes white wine Worcestershire sauce
1 clove garlic, halved
10 cups romaine torn romaine lettuce
2 cups chopped cooked chicken
1/2 cup garlic croutons
1/4 cup grated Parmesan cheese
Freshly ground black pepper
Directions:
For dressing, in a blender container or food processor bowl, combine egg, broth, anchovy filets,
oil, lemon juice, and Worcestershire sauce. Cover and blend or process till smooth. Transfer
dressing over low heat for 8 to 10 minutes or till thickened. Do not boil. Transfer to a bowl. Cover
surface with plastic wrap; chill for 2 to 24 hours.
To serve, rub inside of a wooden salad bowl with cut edges of the garlic clove; discard garlic
clove. Add romaine, chopped chicken, Parmesan croutons, and Parmesan cheese to bowl.
Pour dressing over salad. Toss lightly to coat. To serve, divide salad among 6 individual plates;
sprinkle pepper over each salad.
Nutrition Facts per serving:
Calories 147; Total Fat (g) 12; Saturated Fat (g) 3; Cholesterol (mg) 41; Sodium (mg) 275;
Carbohydrate (g) 5; Fiber (g) 2; Protein (g) 6
BHG Recipe
11
W E E K 1 : SAT U R DAY
Garlic Chicken with Sweet Potatoes
Makes: 4 to 6 servings
Prep: 25 minutes
Roast: 1 1/2 hours
3 heads garlic
2 tablespoons olive oil
1 1/2 tablespoons snipped fresh rosemary
1 teaspoon ground black pepper
1/2 teaspoon salt
1 3- to 3 1/2-pound whole roasting chicken
3 medium sweet potatoes (1 1/2 to 1 3/4 pounds), peeled and cut into 1-inch pieces
1 large sweet onion (such as Vidalia, Maui, or Walla Walla), cut into wedges
Directions:
Preheat oven to 375° F. Separate the cloves of garlic (you should have about 30 cloves) and
peel. Mince four of the cloves. Set aside remaining garlic cloves. In a small bowl, combine
minced garlic with 1 tablespoon of the olive oil, 1 tablespoon of the rosemary, the ground black
pepper, and 1/4 teaspoon of the salt. Rub minced garlic mixture over chicken.
Place six of the garlic cloves into the cavity of the chicken. Tie legs to tail. Twist wing tips under
back. Place on a rack in a shallow roasting pan. Insert oven-going meat thermometer into center
of an inside thigh muscle. Do not allow thermometer tip to touch bone. Roast, uncovered, for
1 1/2 to 1 3/4 hours or until drumsticks move easily in their sockets and meat thermometer
registers 180°F.
Meanwhile, place sweet potatoes, onion wedges, remaining garlic cloves, 1/2 tablespoon of the
rosemary, and 1/4 teaspoon of the salt in a 13x9x2 inch baking pan. Drizzle vegetable mixture
with remaining 1 tablespoon olive oil; toss to coat. Place in oven on a separate rack and roast,
uncovered, for 50 to 60 minutes or until tender, stirring every 15 minutes.
Remove chicken from oven. Cover loosely with foil and let stand 15 minutes before carving.
Serve chicken with vegetables. Carve chicken,discarding skin before serving.
Nutrition Facts per serving:
Calories 393; Total Fat (g) 12; Saturated Fat (g) 2; Monounsaturated Fat (g) 7;
Polyunsaturated Fat (g) 2; Cholesterol (mg) 119; Sodium (mg) 481; Carbohydrate (g) 30;
Fiber (g) 4; Protein (g) 40
AHA Recipe
12
13
Week two
Sunday: Chili-Mac Skillet & Tossed Salad
Monday: Fish Tostadas with Chili Lime Cream
Tuesday: Herbed Chicken, Orzo, & Zucchini
Wednesday: Smoky Mushroom Stroganoff Served with Green Beans
Thursday: Turkey Steaks with Spinach, Pears, and Blue Cheese
Friday: Steamed Cod with Gingery Mushrooms
Saturday: Honey-Glazed-Chicken Stir-Fry & Served with Fruit Salad
14
Pantry Items
Refrigerator/Freezer Items
q 15 Ounce Can Of Kidney Beans
q 1 Pound Ground Round or Ground Turkey
q 8 Ounce Can Of Tomato Sauce
q 2 Medium Onions
q 1 Pack Elbow Macaroni
q 1/2 Cup Shredded Monterey Jack
q 4 Ounce Can Diced Green Chili Peppers
q Chili Powder
q 2 Pound Fresh Tilapia or Cod Fillets
q Garlic Salt q 1 Lime
q 7.5 Ounce Can Tomatoes-Cut Up
q 1/2 Cup Sour Cream
q Garlic Powder
q 2 Cups Shredded Cabbage Mix
q 6 Inch Tostada Shells
q 1 Avocado
q Hot Pepper Sauce
q 1 Cup Cherry Tomatoes
q 1 Cup Dried Orzo q 8 Small Boneless Skinless
q Dried Basil
q Olive Oil
q Red Wine Vinegar
q 8 .8 Ounce Package Dried Pappardelle
or Low Fat Shredded Cheese
Chicken Breasts
q 2 Medium Zucchini
q 1 Tablespoon Fresh Snipped Dill
q Lemon Wedges
(Wide Egg Noodles)
q 2 Pound Sliced Mushrooms (Shiitake)
q 2 Cloves Garlic, Minced
q 8 Ounce Carton Light Sour Cream
q All Purpose Flour
q 1 Bag Tossed Salad Mix
q Smoked Paprika
q 2 Turkey Breast Tenderloin(1-1/4 Pound)
q 1 Cup Vegetable Broth
q Margarine Or Butter
q Fresh Italian Flat-Leaf Parsley
q 6 Ounce Package Fresh Baby Spinach
q 2 Cans Low Sodium Green Beans q 1 Large Fresh Pear
q 1 Container Sage
q 1/4 Cup Crumbled Blue Cheese
q Black Pepper
q 1 Large Red Sweet Pepper
q Ground Ginger
q 1/2 Cup Sliced Green Onions
q Fresh Ginger
q Orange Juice (2 Tablespoons)
q Canola Oil
q 2 Cups Loose-Pack Frozen
q 1 Can Low Sodium Chicken Broth
q Honey
q Vinegar
q Soy Sauce
q Cornstarch
q Rice
15
Mixed Vegetables
W E E K 2 : S U N DAY
Chili-Mac Skillet & Tossed Salad
Makes: 6 servings
Prep Time: 10 Minutes
Cook: 25 Minutes
No need to boil the macaroni first. It cooks while the dish simmers.
1 pound ground chuck beef or ground turkey
3/4 cup chopped onions (1-1/2 medium onion)
15.5 ounce can red kidney beans, rinsed and drained
8 ounce can tomato sauce
7.5 ounce can tomatoes cut up
1/2 cup elbow macaroni
1/4 cup water
4 ounce can diced green chili peppers, drained
2 to 3 teaspoons chili powder
1/2 teaspoon garlic salt
1/2 cup shredded Monterey Jack or low fat shredded cheese (2 ounces)
Directions:
In a large skillet cook meat and onions until meat is brown and onions are tender. Drain off fat.
Stir in beans, tomato sauce, undrained tomatoes, uncooked macaroni, water, chili peppers, chili
powder, and garlic salt.
Bring to boil. Reduce heat. Simmer, covered, about 20 minutes or until macaroni is tender,
stirring often. Sprinkle with cheese. Cover and heat about 2 minutes more or until
cheese is melted.
Nutrition Facts per serving:
Calories 310; Total Fat (g) 13; Saturated Fat (g) 6; Cholesterol (mg) 56; Sodium (mg) 726;
Carbohydrate (g) 27; Fiber (g) 5; Protein (g) 25
BHG Recipe
16
Fish Tostadas
with Chili-Lime Cream
W E E K 2 : M O N DAY
Makes: 4 servings
Start to Finish: 20 Minutes
1 pound fresh tilapia or cod filets
1/2 teaspoon chili powder
1 lime, halved
1/2 cup sour cream
1/2 teaspoon garlic powder
1/2 cup sour cream
1/2 teaspoon garlic powder
8 six inch tostada shells
2 cups shredded cabbage mix
1 avocado, halved, seeded, peeled, and sliced (optional)
1 cup cherry tomatoes, quartered (optional)
Bottled hot pepper sauce (optional)
Directions:
Preheat broiler. Sprinkle fish with 1/4 teaspoon of the chili powder and 1/4 teaspoon salt. For
chili-lime cream, in bowl squeeze 2 teaspoons juice from the lime. Stir in sour cream, garlic
powder, and remaining chili powder; set aside. Cut remaining lime half in wedges for serving.
Place fish on unheated greased broiler rack; tuck under thin edges. Place shells on baking
sheet on lowest rack. Broil fish 4 inches from heat 4 to 6 minutes per 1/2 inch thickness, until
fish flakes with fork. Break in chunks. Serve tostadas with cabbage, chili-lime cream, avocado,
tomatoes, lime, and pepper sauce.
Nutrition Facts per serving:
Calories 278; Total Fat (g) 14; Saturated Fat (g) 5; Cholesterol (mg) 67; Sodium (mg) 303;
Carbohydrate (g) 17; Fiber (g) 2
17
Herbed Chicken Orzo,
& Zucchini
W E E K 2 : T U E S DAY
Makes: 4 servings
Start to Finish: 20 Minutes
1 cup dried orzo
4 small skinless, boneless chicken breast halves (1 to 1-1/4 pounds)
1 teaspoon dried basil
3 Tablespoons olive oil
2 medium zucchini, sliced
2 tablespoons red wine vinegar
1 tablespoon snipped fresh dill
Lemon wedges (optional)
Snipped fresh dill (optional)
Directions:
Prepare orzo according to package directions; drain. Cover and keep warm.
Meanwhile, sprinkle chicken with basil, season with garlic powder and ground black pepper. In
large skillet heat 1 tablespoon of olive oil. Add chicken and cook 12 minutes or until no longer
pink (170°F), turning once. Remove from skillet. Add zucchini to skillet; cook for 3 minutes or
until crisp-tender.
In bowl whisk together vinegar, the remaining olive oil, and the 1 tablespoon fresh dill. Add orzo;
toss. Season with garlic powder and pepper.
Serve chicken with orzo, zucchini, and fresh lemon wedges; sprinkle dill.
Nutrition Facts per serving:
Calories 390; Total Fat (g) 12; Saturated Fat (g) 2; Cholesterol (mg) 66; Sodium (mg) 233;
Carbohydrate (g) 35; Fiber (g) 3; Protein (g) 33
BHG Recipe
18
Smoky Mushroom Stroganoff
Served with Green Beans
W E E K 2 : W E D N E S DAY
Makes: 4 servings
Prep Time: 18 minutes
8.8 ounce package dried pappardelle (wide egg noodles)
1-1/2 pound sliced mushrooms, such as button, cremini, and/or shiitake
2 cloves garlic, minced (1 teaspoon)
1 tablespoon olive oil
8 ounce carton light sour cream
2 tablespoons all purpose flour
1-1/2 teaspoons smoked paprika
1 cup vegetable broth
Snipped fresh Italian (flat-leaf) parsley (optional)
Directions:
Cook noodles according to package directions. Drain; keep warm. In extra-large skillet cook
mushrooms and garlic in hot oil over medium-high heat 5 to 8 minutes or until tender, stirring
occasionally. (Reduce heat if mushrooms brown quickly). Remove with slotted spoon; cover to
keep warm. For sauce, in bowl combine sour cream, flour paprika, and 1/4 teaspoon pepper. Stir
in broth until smooth. Add to skillet. Cook and stir until thickened and bubbly; cook and stir 1
minute more. Serve mushroom mixture and sauce over noodles. Sprinkle with parsley.
This dish can be served with green beans and/or a side salad.
Nutrition Facts per serving:
Calories 407; Total Fat (g) 13; Saturated Fat (g) 5; Cholesterol (mg) 72; Sodium (mg) 443;
Carbohydrate (g) 59; Fiber (g) 4; Protein (g) 17
BHG Recipe
19
Turkey Steaks with Spinach, Pears,
and Blue Cheese
W E E K 2 : TH U R S DAY
Makes: 4 servings
Prep Time: 20 Minutes
2 Turkey Breast Tenderloins (1 to 1-1/4 pounds)
1 teaspoon dried sage, crushed
Salt and freshly ground black pepper
2 tablespoons butter
6 ounce package fresh baby spinach
1 large pear, cored and thinly sliced
1/4 cup crumbled blue cheese
Directions:
Horizontally split tenderloins to make four 1/2-inch thick steaks. Rub turkey with sage; sprinkle
with salt and pepper. In extra-large skillet cook steaks in 1 tablespoon of the butter over
medium-high heat 14 to 16 minutes or until no longer pink(170°F), turning once. (Reduce heat to
medium if turkey browns too quickly). Remove from skillet. Add spinach to skillet. Cook and stir
until just wilted.
Meanwhile, in small skillet cook pear slices in remaining 1 tablespoon butter over medium to
medium-high heat, tender and lightly browned.
Serve steaks with spinach and pears and top with blue cheese.
Nutrition Facts per serving:
Calories 240; Total Fat (g) 9; Saturated Fat (g) 5; Cholesterol (mg) 92; Sodium (mg) 380;
Carbohydrate (g) 8; Fiber (g) 3; Protein (g) 31
BHG Recipe
20
Steamed Cod with Gingery
Mushrooms
W E E K 2 : F R I DAY
Makes: 4 servings
Prep: 15 minutes
Cook: 8 minutes, plus 4 to 6 minutes per 1/2 inch thickness of fish
1 pound fresh or frozen skinless Alaska or gray cod, or tilapia filets
1/2 teaspoon ground ginger
1 tablespoon finely chopped fresh ginger
2 teaspoons canola oil
8 ounce fresh shiitake mushrooms, stemmed and halved
1 large red sweet pepper, seeded and cut in rings
1/2 cup sliced green onions
1/4 cup dry white wine or reduced-sodium chicken broth
2/3 cup reduced-sodium chicken broth
Thin strips green onion (optional)
Very thin slices fresh ginger (optional)
Directions:
Thaw fish, if frozen. In a bowl combine the 1/4 teaspoon ground ginger, 1/4 teaspoon salt, and
1/4 teaspoon black pepper. Sprinkle on fish; set aside.
In skillet cook the 1 tablespoon fresh ginger in hot oil over medium-high heat 15 seconds. Add
mushrooms, pepper, and the 1/2 cup onions. Cook 5 minutes or until mushrooms are tender,
stirring occasionally. Remove skillet from heat; add wine. Return to heat. Cook and stir until wine
is almost evaporated. Add broth; bring to boiling.
Place seasoned fish on vegetables in skillet. Reduce heat; maintain gentle boiling. Cook,
covered, 4 to 6 minutes for each 1/2 inch thickness of fish or until fish flakes easily when tested
with fork. Serve fish and vegetables topped with onion strips and fresh ginger. Spoon cooking
liquid over all.
Nutrition Facts per serving:
Calories 155; Total Fat (g) 3; Saturated Fat (g) 0; Cholesterol (mg) 48; Sodium (mg) 308;
Carbohydrate (g) 6; Fiber (g) 2; Protein (g) 23
BHG Recipe
21
Honey-Glazed Chicken Stir-Fry
Served with Fruit Cup
W E E K 2 : SAT U R DAY
Makes: 4 servings
Prep Time: 25 minutes
12 ounces skinless, boneless chicken breast halves or skinless, boneless chicken thighs
2 tablespoons honey
2 tablespoons vinegar
2 tablespoons orange juice
1 tablespoon soy sauce
1 teaspoon cornstarch
2 tablespoons cooking oil
2 cups loose-pack frozen mixed vegetables
Hot cooked rice(optional)
Directions:
Rinse chicken; pat dry. Cut chicken into 1-inch pieces; set aside. For sauce, in a small bowl stir
together honey vinegar, orange juice, soy sauce, and cornstarch; set aside.
Pour cooking oil into a wok or large skillet. (Add more oil as necessary during cooking). Preheat
over medium-high heat. Stir-fry frozen vegetables for 3 minutes or till vegetables are crisptender. Remove vegetables from wok. Add chicken to hot wok. Stir-fry for 3 to 4 minutes or until
chicken is no longer pink. Push chicken from the center of the wok. Stir sauce; add to center of
the wok. Cook and stir until thickened and bubbly.
Return cooked vegetables to wok. Stir all ingredients together to coat. Cook and stir about 1
minute more or until heated through. If desired, serve immediately over rice.
Serve with fresh or canned fruit.
Nutrition Facts per serving:
Calories 232; Total Fat (g) 9; Saturated Fat (g) 2; Cholesterol (mg) 45; Sodium (mg) 322;
Carbohydrate (g) 20; Protein (g) 18
BHG Recipe
22
23
Week three
Sunday: Honey-Ginger Crusted Chicken Served with Green Beans
Monday: Beef Fajitas
Tuesday: Turkey Chili
Wednesday: Teriyaki Chicken
Thursday: Soy Burgers
Friday: Salmon & Asparagus Dish
Saturday: Pizza Chicken Served with Green Beans
24
Pantry Items
Refrigerator/Freezer Items
q Nonstick Cooking Spray
q 2 Small Bags Frozen Green Beans
q Honey
q Fresh Lemons
q Ground Ginger
q 4 Small Boneless Chicken Breast
q Black Pepper
q Orange Juice
q Ground Red Pepper
q 3/4 Pound Boneless Beef Round
q Cornflakes
q 1/4 Cup Fresh Lime Juice
q Dried Parsley Flakes
q 1 Yellow Pepper
q Ground Cumin
q 5 Red Peppers
q Chili Powder
q 2 Red Onions
q 3 Garlic Cloves
q Fat Free Sour Cream
q Canola Oil
q 2 Large Onions
q 4 Fat Free Whole Wheat Tortillas
q 1 Green Bell Pepper
q Salsa
q Fresh Celery
q Chopped Cilantro
q 3/4 Pound 99% Fat Free Ground Turkey
q Oregano
q Fresh Chopped Cilanto
q Ground Coriander
q 8 Chicken Thighs
q 14.5 Can Crushed Tomatoes
q Fresh Grated Ginger
q 8 Ounce Can Low Sodium Tomato Sauce
q 4 Chopped Scallions
q 15 Ounce Can Black Beans)
q 3 Small Zucchini
q Teriyaki Marinade
q 4 Slices Fat Free Swiss Cheese
q 1 Can Low Sodium Vegetable Broth
q Fat Free Thousand Island Dressing
q 8 Ounce Can Juice Pack Pineapple Slices
q 10 Ounce Pack Frozen Soy Burgers
q 4 Whole Wheat Hamburger Buns
q 1 Pound Fresh Asparagus Spears
q Olive Oil
q 1 Pound Fresh Or Frozen Salmon Fillets
q Sea Salt
q Fresh Parsley
q 1 Box Bowtie Pasta (6 Cups)
q 1 Pound Boneless Chicken Breast
q 26 Ounces Pasta Sauce
q 1 Cup Shredded Part-Skim
25
Mozzarella Cheese
W E E K 3 : S U N DAY
Honey-Ginger Crusted Chicken
Makes: 4 servings
Prep: 10 minutes
Bake: 18 minutes
Nonstick cooking spray
4 small skinless, boneless chicken breast halves (12 ounces total)
1 tablespoon honey
1 tablespoon orange juice
1/4 teaspoon ground ginger
1/4 teaspoon black pepper
Dash ground red pepper (optional)
3/4 cup cornflakes, crushed (about 1/3 cup)
1/2 teaspoon dried parsley flakes
Steamed green beans and/or lemon wedges
Directions:
Spray a shallow baking pan with nonstick spray. Place chicken breasts in baking pan. In a small
bowl combine honey, orange juice, ginger, black pepper, and red pepper (if desired.) Brush
honey mixture over chicken. Combine cornflakes and parsley flakes. Sprinkle cornflake mixture
over chicken to coat.
Bake, uncovered, in a 350° oven for 18 to 20 minutes or until chicken is tender and no longer
pink (170°). If desired, serve with steamed green beans and/or lemon wedges.
Nutrition Facts per serving:
Calories 127; Total Fat (g) 3; Saturated Fat (g) 1; Cholesterol (mg) 45; Sodium (mg) 94;
Carbohydrate (g) 8; Fiber (g) 0; Protein (g) 17
AHA
26
W E E K 3 : M O N DAY
Beef Fajitas
Makes: 4 servings
Prep/Chill: 2 hours
Cook Time: about 5 minutes
This classic southwestern-style beef dish is a perfect low-fat supper, as long as you
use fat-free sour cream.
3/4 pound boneless beef round, trimmed and cut into strips
1/4 cup fresh lime juice
1 tsp. ground cumin
1 tbsp. chili powder
1 garlic clove, crushed
1 tbsp. canola oil
1 yellow pepper, seeded and cut into strips
1 red bell pepper, seeded and cut into strips
1 red onion, thinly sliced
4 fat-free whole-wheat tortillas, warmed
1/2 cup salsa
4 tbsp. fat-free sour cream
Chopped cilantro to garnish
Directions:
Combine lime juice, cumin, chili powder and garlic in a glass dish. Add beef and toss to
coat. Cover with wrap and marinate in the refrigerator for 2 hours. Remove beef strips and
discard marinade.
In a large nonstick skillet, heat tablespoon of oil. Add beef strips, bell peppers and red onion,
stirring and tossing until beef is cooked - about 5 minutes. Divide fajita mixture among four
tortillas. Garnish with salsa, fat-free sour cream and cilantro, and roll tortillas up.
Nutrition Facts per serving:
Calories 253; Total Fat (g) 6.7; Saturated Fat (g) 1.2; Cholesterol (mg) 45; Sodium (mg) 269;
Carbohydrate (g) 25.8; Fiber (g) 11.4; Protein (g) 22.2
AHA
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W E E K 3 : T U E S DAY
Turkey Chili
This low fat turkey chili is an ideal family supper, and one of my favorites. It’s hearty, healthy and
easy to prepare. Serve with a dollop of fat-free yogurt or sour cream on top.
Makes: 4 servings
Cook Time: 30 minutes
1 tbsp olive oil
1/2 tsp. oregano
1 large onion, finely chopped
1/2 tsp. ground coriander
1 red bell pepper, seeded and chopped
14 1/2-ounce can crushed tomatoes
1/2 stick of celery, chopped
8-ounce can tomato sauce, no salt added
2 garlic cloves, minced
15-ounce can black beans, rinsed and drained
3/4 pound 99% fat-free ground turkey
4 tbsp. fat-free sour cream or yogurt
2 tbsp. chili powder
4 tbsp. fresh chopped cilantro (optional)
2 tsp. ground cumin
Directions:
Heat oil in a large Dutch oven. Add onion, celery, chopped pepper and garlic. Cook for 5
minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with
a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin,
coriander and oregano. Add in tomatoes and tomato sauce, and simmer for 10 minutes, stirring
occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.
Ladle into bowls. Add a dollop of fat-free sour cream or yogurt on top, plus some fresh chopped
cilantro if you have it.
Nutrition Facts per serving:
Calories 298; Calories from Fat 51; Total Fat (g) 5.7; Saturated Fat (g) 0.6; Cholesterol (mg) 35;
Sodium (mg) 440; Carbohydrate (g) 32.9; Fiber (g) 10.2; Protein (g) 28
AHA
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W E E K 3 : W E D N E S DAY
Teriayki Chicken
This Asian-style one-pot chicken supper is a different take on teriyaki chicken. Serve in bowls
with pan juices and whole-grain rice.
Makes: 4 servings
Prep Time: 15 minutes
Cook Time: 45 minutes
8 chicken thighs
1/2 cup teriyaki marinade
2 tsp. of fresh grated ginger
1 tbsp. clear honey
4 chopped scallions
2 medium red peppers, quartered and seeded
3 small zucchini, cut into quarters lengthwise
Directions:
Preheat the oven to 400 degrees. Place chicken thighs in a roasting tin in a single layer.
Combine teriyaki marinade with ginger, honey and scallions. Pour over chicken; turn the
pieces to coat them evenly. Bake chicken for 25 minutes, turning once halfway through. Add
vegetables, coating them in the marinade. Bake for a further 15-20 minutes until chicken and
vegetables are tender.
Nutrition Facts per serving:
Calories 296; Calories from Fat 62; Total Fat (g) 6.9; Saturated Fat (g) 1.7; Cholesterol (mg) 141;
Sodium (mg) 878; Carbohydrate (g) 21.5; Fiber (g) 2.3; Protein (g) 36.9
AHA
29
W E E K 3 : TH U R S DAY
Soy Burgers
Makes: 4 burgers
Prep: 15 minutes
Grill: 8 minutes
10-ounce package frozen soy burgers
3 tablespoons canned vegetable broth
8-ounce can pineapple slices (juice pack)
1/2 of a medium red onion, sliced
4 whole wheat hamburger buns, split
4 slices fat-free process or reduced-fat Swiss cheese (4 ounces)
4 tablespoons bottled fat-free thousand island salad dressing
4 leaves leaf lettuce
Directions:
For a charcoal grill, grill burgers on the rack of an uncovered grill directly over medium coals
for 8 minutes, turning once halfway through grilling and brushing with vegetable broth several
times. Add pineapple and onion slices to grill for the last 3 minutes of grilling time, turning once
halfway through grilling. Add bun, split side down, to grill for the last 1 minute of grilling time.
(For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover
and grill as above.) Serve burgers on grilled buns, topped with pineapple, onion, cheese, salad
dressing, and lettuce.
Nutrition Facts per serving:
Calories 339; Total Fat (g) 5; Saturated Fat (g) 0.6; Cholesterol (mg) 0; Fiber (g) 8; Protein (g) 21
AHA
30
W E E K 3 : F R I DAY
Salmon & Asparagus Dish
Makes: 4 servings
Prep: 10 minutes
Bake: 12 minutes
1 pound fresh asparagus spears, cut into 2-inch pieces
1-1/2 teaspoons extra virgin olive oil
Coarse sea salt and freshly ground pepper to taste
1 pound fresh or frozen salmon fillets with skin
1 teaspoon finely shredded lemon peel
1 teaspoon snipped fresh parsley
Directions:
Place two (1 large and 1 medium) cast-iron skillets or oven-safe heavy skillets in a cold oven;
heat oven to 450 degrees F. In a medium bowl, combine asparagus and 1/2 teaspoon olive oil;
sprinkle with salt and pepper. Brush the remaining 1 teaspoon of olive oil on both sides of fish;
sprinkle lightly with salt and pepper.
Carefully remove hot skillets from oven. Place fish, skin side down, in the large skillet. Place
asparagus in medium skillet. Return skillets to oven. Bake for 12 minutes, or until fish flakes easily
when tested with a fork and asparagus is crisp-tender.
To serve, sprinkle fish with lemon peel and parsley.
Nutrition Facts per serving:
Calories 235; Total Fat (g) 14; Saturated Fat (g) 3; Monounsaturated Fat (g) 6; Polyunsaturated
Fat (g) 5; Cholesterol (mg) 67; Sodium (mg) 168; Carbohydrate (g) 2; Fiber (g) 1; Protein (g) 24
AHA
31
W E E K 3 : SAT U R DAY
Pizza Chicken
Serving Size: 1 cup Chicken and sauce plus 1 cup cooked pasta
Vegetable Cooking Spray
1 pounds boneless, skinless chicken breast, trimmed of all fat and sliced into strips
1 medium-size yellow onions, finely chopped
1 green bell pepper, cored and thinly sliced
1 red bell pepper, cored and chopped
1 cups shredded part-skim mozzarella cheese (16 ounces)
6 cups cooked favorite family pasta
26 ounces of your favorite pasta sauce
Directions:
Spray a large nonstick skillet, Dutch oven, or electric skillet with the cooking spray. Heat to
medium high. Add the chicken and onion; brown 3 to 5 minutes.
Reduce heat to medium low, top the chicken with the peppers, then the pasta sauce. Cover
tightly and simmer 20 minutes.
Remove the lid and add the cheese. Replace the lid, remove from heat and allow the cheese to
melt about 5 minutes. Serve over pasta.
Serve with green beans.
Nutrition Facts per serving:
Calories 390; Total Fat (g) 7; Saturated Fat (g) 2.5; Cholesterol (mg) 55; Sodium (mg) 880;
Carbohydrate (g) 50; Fiber (g) 5; Protein (g) 30
Recipe from: American Dietetic Association
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33
Week four
Sunday: Fajita Ranch Chicken Wrap Served with Ambrosia (see recipe in back)
Monday: Grilled Steak and Peppers Served with Tossed Salad
Tuesday: Bacon, Lettuce, Tomato Salsa Sandwich
Wednesday: Sweet and Sour Chicken
Thursday: Beef Ziti Served with Tossed Salad
Friday: Taco Lovers Pasta Salad
Saturday: Chicken Salad Sandwiches Served with Fresh Grapes
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Pantry Items
Refrigerator/Freezer Items
q Chili Powder
q 12 Ounces Boneless Chicken Breast
q Garlic Powder
q 2 Green Sweet Peppers
q Nonstick Cooking Sprayer
q Ranch Salad Dressing
q 10 Inch Whole Wheat Tortillas q 1/3 Cup Low Fat Shredded Cheese
q Fresh Salsa
q 4 Medium Red Peppers
q 1 Bottle Hoisin Sauce
q 4 4 Ounce Beef Tenderloin Steaks
q Dry Red Wine
q 2 Bags Tossed Salad
q Olive Oil
q Low Fat Dressings
q Salt q 3 Large Ripe Tomatoes
q Black Pepper q 1 Red Onion
q Lime Juice
q Fresh Cilantro
q 4 (10 Inch Flour Tortillas)
q Fresh Jalapeno Chile Pepper
q Low Salt Chicken Broth
q 8 Slices Turkey Bacon
q Red Wine Vinegar
q Light Mayonnaise Or Salad Dressing
q Low Salt Soy Sauce
q 2 Cups Fresh Baby Spinach
q Sugar
q 2 Medium Carrots, Thinly Sliced
q Cornstarch
q 1 Cup Fresh Pea Pods
q 3 Clove Garlic
q 12 Ounces Boneless Chicken Breast
q Cooking Oil
q 2 Pound Lean Ground Beef
q 8 Oz. Can Pineapple Chunks
q 2 Cups Shredded Carrots
q Brown Rice
q Fresh Basil Or Dried Basil
q 2 (10.75 Ounce Can Low
q Shredded Part-Skim Mozzarella Cheese
q Shredded Parmesan Cheese
Salt Tomato Soup)
q 8 Ounces Dried Cut Ziti Pasta
q 1 Large Onion
q Onion Powder
q Monterey Jack Or Cheddar Cheese
q 15 Oz. Can Tomato Sauce
q 1 Cup Chopped Cooked Chicken Breast
q 14.5 Oz. Can Diced Tomatoes
q Chopped Apple Or Chopped Celery
q Ground Cumin
q 1 Egg
q 10 Ounces Whole Wheat Dried Pasta
q Plain Low Fat Yogurt
q Whole Wheat Bread
q Lettuce Leaves
q Grapes
35
W E E K 4 : S U N DAY
Fajita Ranch Chicken Wrap
Makes: 4 servings
Start to Finish: 20 minutes
12 ounces skinless, boneless chicken breast strips for stir-frying
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
Nonstick cooking spray
1 small red, yellow, or green sweet pepper, seeded and cut into thin strips
2 tablespoons bottled reduced-calorie ranch salad dressing
2 10-inch whole wheat, tomato, jalapeño, or plain flour tortillas, warmed*
1/2 cup Easy Fresh Salsa*
1/3 cup reduced-fat shredded cheddar cheese
Directions:
Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with
nonstick spray; heat over medium-high heat. Cook chicken and sweet pepper strips in hot skillet
over medium heat for 4 to 6 minutes or until chicken is no longer pink and pepper strips are
tender. Drain if necessary. Toss with salad dressing.
Divide chicken and pepper mixture between warmed tortillas. Top with Easy Fresh Salsa and
cheese. Roll up; cut in half.
To warm tortillas: Wrap tortillas tightly in foil. Heat in a 350°F oven about 10 minutes or until
heated through.
*Easy Fresh Salsa: In a medium bowl combine 2 seeded and chopped tomatoes, 1/4 cup finely
chopped red onion, 1/4 cup chopped yellow or green sweet pepper, 2 to 3 teaspoons snipped
fresh cilantro, 1/2 teaspoon minced garlic, 1/8 teaspoon salt, a dash of black pepper, and, if
desired, a few drops bottled hot pepper sauce. Serve immediately or cover and chill for up to 3
days. Stir before serving. Makes 1 2/3 cups.
Serve with Ambrosia.
Nutrition Facts per serving:
Calories 224; Total Fat (g) 7; Saturated Fat (g) 2; Cholesterol (mg) 59;
Sodium (mg) 316; Carbohydrate (g) 15; Fiber (g) 1; Protein (g) 25
AHA
36
W E E K 4 : M O N DAY
Grilled Steak and Peppers
Makes: 4 servings
Prep: 20 minutes
Grill: 12 minutes
3 medium yellow and/or red sweet peppers, cut into 1-inch-thick wedges
1 medium red onion, cut into 1-inch-wide wedges
3 tablespoons bottled hoisin sauce
2 tablespoons dry red wine
1 tablespoon olive oil
4 4-ounce beef tenderloin steaks, cut 1 inch thick
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions:
In a medium bowl, toss together sweet peppers, red onion, hoisin sauce, red wine, and olive oil.
Thread vegetables onto four 10-inch-long skewers;* set aside.
Trim fat from steaks. Sprinkle both sides of each steak with salt and pepper; rub in with your
fingers. For a charcoal grill, place steaks and skewers on the rack of an uncovered grill directly
over medium coals. Grill steak until desired doneness. Allow 10 to 12 minutes for medium-rare
doneness (145°F) or 12 to 15 minutes for medium doneness (160°F). Grill skewers about 12
minutes or until vegetables are crisp-tender and lightly charred, turning once halfway through
grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place steaks and skewers on grill
rack over heat. Cover and grill as above.)
*Test Kitchen Tip: If using wooden skewers, soak them in water for at least 30 minutes before
using. Instead of using skewers, you can place the vegetables in a grill wok; place the grill wok
on the grill rack and grill for 12 minutes, stirring once halfway through grilling time.
Serve with a tossed salad.
Nutrition Facts per serving:
Calories 284; Total Fat (g) 11, Saturated Fat (g) 3; Cholesterol (mg) 76; Sodium (mg) 407;
Carbohydrate (g) 17; Fiber (g) 2; Protein (g) 27
AHA Recipe
37
Bacon, Lettuce, Tomato
Salsa Sandwich
W E E K 4 : T U E S DAY
Makes: 4 servings
Start to Finish: 25 minutes
2 large ripe tomatoes, seeded and coarsely chopped (about 1 3/4 cups)
1/4 cup finely chopped red onion
1/4 cup chopped fresh cilantro
1 tablespoon finely chopped fresh jalapeno chile pepper*
1 tablespoon lime juice
1/8 teaspoon kosher salt
8 slices turkey bacon or reduced-sodium turkey bacon
1/4 cup light mayonnaise or salad dressing
4 10-inch vegetable-flavor flour tortillas or flour tortillas
2 cups fresh baby spinach
Directions:
For tomato salsa: In a medium bowl, combine tomatoes, red onion, cilantro, and chile pepper.
Stir in lime juice and kosher salt. Set aside. Cook bacon according to package directions. Drain
well on paper towels; cut bacon into large pieces.
To assemble sandwiches, spread mayonnaise over tortillas; top with spinach. Using a slotted
spoon, spoon tomato salsa over spinach. Top with bacon. Roll up tortillas to enclose filling. Cut
each tortilla in half.
Nutrition Facts per serving:
Calories 227; Total Fat (g) 9; Saturated Fat (g) 3; Cholesterol (mg) 30; Sodium (mg) 625;
Carbohydrate (g) 27; Fiber (g) 2; Protein (g) 8
AHA Recipe
38
W E E K 4 : W E D N E S DAY
Sweet and Sour Chicken
Makes: 6 servings
Start to Finish: 30 minutes
3/4 cup reduced-sodium chicken broth
3 tablespoons red wine vinegar
2 tablespoons reduced-sodium soy sauce
4 teaspoons sugar
1 tablespoon cornstarch
1 clove garlic, minced
2 medium carrots, thinly sliced
1 medium red sweet pepper, cut into bite-size strips (1 cup)
4 teaspoons cooking oil
1 cup fresh pea pods, tips and stems removed
12 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
8-ounce can pineapple chunks (juice-pack), drained
3 cups hot cooked brown rice
Directions:
For sauce, in a small bowl stir together chicken broth, vinegar, soy sauce, sugar, cornstarch, and
garlic; set aside.
In a large nonstick skillet cook and stir carrots and sweet pepper in 3 teaspoons of the hot oil
over medium-high heat for 3 minutes. Add pea pods. Cook and stir about 1 minute more or until
vegetables are crisp-tender. Remove from skillet; set aside.
Add remaining 1 teaspoon oil to skillet. Add chicken to skillet. Cook and stir for 3 to 4 minutes
or until chicken is no longer pink. Push chicken from center of skillet. Stir sauce; add to center of
skillet. Cook and stir until thickened and bubbly. Add vegetable mixture and pineapple chunks;
heat through. Serve with hot cooked brown rice.
Nutrition Facts per serving:
Calories 265; Total Fat (g) 5; Saturated Fat (g) 1; Monounsaturated Fat (g) 1; Polyunsaturated Fat
(g) 2; Cholesterol (mg) 33; Sodium (mg) 315; Carbohydrate (g) 37;
Total Sugar (g) 11; Fiber (g) 3; Protein (g) 17
AHA Recipe
39
W E E K 4 : TH U R S DAY
Beef Ziti
Makes: 6 servings
Prep: 20 minutes
Cook: 25 minutes
1 pound 95% lean ground beef
2 cups shredded carrot
2 10 3/4-ounce cans reduced-fat and reduced-sodium condensed tomato soup
2 1/2 cups water
8 ounces dried cut ziti pasta (about 2 1/2 cups)
2 tablespoons snipped fresh basil or 2 teaspoons dried basil, crushed
1 teaspoon onion powder
1 teaspoon garlic powder
1 cup shredded part-skim mozzarella cheese (4 ounces)
1/4 cup shredded Parmesan cheese (1 ounce)
Directions:
In a 4-quart Dutch oven, cook ground beef and shredded carrot over medium heat until meat
is brown. Drain off fat. Stir tomato soup, the water, uncooked ziti, dried basil (if using), onion
powder, and garlic powder into meat mixture in Dutch oven.
Bring mixture to boiling; reduce heat. Cover and cook about 25 minutes or until ziti is tender,
stirring occasionally. Stir in fresh basil (if using) and mozzarella cheese. Sprinkle individual
servings with Parmesan cheese.
Serve with a tossed salad.
Nutrition Facts per serving:
Calories 420; Total Fat (g) 11; Saturated Fat (g) 4; Cholesterol (mg) 73; Sodium (mg) 649;
Carbohydrate (g) 49; Fiber (g) 2; Protein (g) 32
AHA Recipe
40
W E E K 4 : F R I DAY
Taco Lovers Pasta Salad
Makes: 6 servings
Start to Finish: 35 minutes
8 ounces lean ground beef
1 large onion, chopped
1 medium green, red, or yellow sweet pepper, seeded and chopped
2 cloves garlic, minced
15-ounce can tomato sauce
14 1/2-ounce can diced tomatoes, undrained
1 1/2 teaspoons chili powder
1/4 teaspoon ground cumin
Salt and black pepper
10 ounces whole wheat or regular dried pasta
2 tablespoons snipped fresh cilantro
1/2 cup shredded Monterey Jack or cheddar cheese
Directions:
In a large saucepan cook beef, onion, sweet pepper, and garlic over medium heat until beef is
browned. Drain off fat. Stir in tomato sauce, undrained tomatoes, chili powder, and cumin. Bring
to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until desired consistency,
stirring occasionally. Season to taste with salt and black pepper.
Meanwhile, cook pasta according to package directions; drain. Just before serving, stir cilantro
into sauce. Serve over hot cooked pasta. Sprinkle with cheese.
Nutrition Facts per serving:
Calories 317; Total Fat (g) 7; Saturated Fat (g) 3; Monounsaturated Fat (g) 2;
Polyunsaturated Fat (g) 0; Cholesterol (mg) 30; Sodium (mg) 589; Carbohydrate (g) 47;
Total Sugar (g) 7; Fiber (g) 4; Protein (g) 16; Calcium (DV%) 11; Iron (DV%) 22
AHA Recipe
41
W E E K 4 : SAT U R DAY
Chicken Salad Sandwiches
Makes: 4 servings
Start to Finish: 20 minutes
1 cup chopped cooked chicken breast
1/3 cup chopped cored apple, chopped seeded cucumber, or finely chopped celery
1 hard-cooked egg, peeled and chopped
2 tablespoons plain low-fat yogurt
2 tablespoons light mayonnaise or salad dressing
Salt and black pepper
8 slices whole wheat bread
4 lettuce leaves
Directions:
In a medium bowl stir together chicken, apple, and egg. Add yogurt and mayonnaise; stir to
combine. Season to taste with salt and pepper. Serve immediately or cover and chill up to 4
hours.
Spread chicken mixture on half of the bread slices. Top with lettuce leaves and remaining bread
slices. Cut away crusts if desired. Cut each sandwich into four triangles or squares.
Serve with fresh grapes.
Nutrition Facts per serving:
Calories 237; Total Fat (g) 7; Saturated Fat (g) 2; Monounsaturated Fat (g) 2; Polyunsaturated
Fat (g) 1; Cholesterol (mg) 86; Sodium (mg) 416; Carbohydrate (g) 24;
Total Sugar (g) 5; Fiber (g) 4; Protein (g) 19
AHA Recipe
42
Ambrosia Fruit Salad
Yields: 2 cups (4 servings)
1 1/4 cups orange segments
1 small bananas peeled and sliced
1/4 cup orange juice
2 tablespoons shredded coconut (sweetened or unsweetened as available)
Directions:
Combine the fruits and juice. Sprinkle with coconut at serving time.
Nutrition Facts per serving:
Based on 1/2 cup serving; Calories 72; Calories; Fat (g) 1; Cholesterol (mg) 0;
Fiber (g) 2; Protein: 1 g; Saturated Fat: 1 g; Sodium: 7 mg; Carbohydrate 16 g
Exchange : 1 Fruit
Recipe: From the New Family Cookbook for People with Diabetes, 2007
43
Tips for a Healthy Heart
Eating well and being physically active are important for a healthy heart. Try these tips from the
American Dietetic Association — your heart will thank you.
1. Lighten up. Losing even a few extra pounds helps unburden your heart.
2. Be fat-savvy. Trim saturated fat and cholesterol by choosing lean meats, skinless poultry
3. Slash sodium. Look for reduced-salt and no-added-salt versions of canned soups,
and low-fat or fat-free milk products. Look for foods with little or no trans fat.
vegetables and prepared foods. Add less salt to foods.
4. Load up on produce. Enjoy colorful fruits and vegetables — their fiber, vitamins and
minerals are great for your heart and blood pressure.
5. Go for whole grains. Eat at least three ounces daily of whole-grain foods such as whole-
6. Get hooked on fish. Eat omega-3-rich fish such as salmon, trout and herring at least
vegetable oils, nuts and seeds.
8. Focus on fiber. The fiber in oatmeal, barley, fruits, vegetables — and yes, beans — is good
twice a week.
7. Go a little on nuts. Choose modest portions of foods with unsaturated fats such as
grain cereals, whole-wheat bread and pasta, and brown rice.
for your heart.
9. Be label conscious. The Nutrition Facts label can help you manage the calories, fiber, fat,
cholesterol, sodium and other nutrients in the foods you eat.
10. Move to the beat. Get at least 30 minutes of moderate physical activity each day. Time
strapped? Do 10-minutes at a time. Try brisk walking, jogging, dancing, biking,
gardening—even vacuuming with vigor!
Need help eating right and staying active? A registered dietitian can create a custom plan for
you. The American Dietetic Association is the world’s largest organization of food and nutrition
professionals.
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