Department of Food Science and Human Nutrition
Extension
Colorado State University
Fort Collins, CO 80523-1571
Healthy Heart Beats
January-March 2007
Vol 28, Issue 1
"Healthy for You" Recipies
Grilled Vegetable Muffuletta
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Vinaigrette
¼ cup olive oil 2 T. balsamic vinegar ¼ tsp. salt ½ tsp. cayenne |
1 medium garlic clove, cut into several small pieces,
or ½ tsp. bottled minced garlic |
8- to 9-inch round Italian, pumpernickel, or rye bread
½ med. eggplant or 2 thin Asian eggplants, grilled, skin removed, & cut into ½-inch-thick slices
2 to 3 med. red bell peppers, grilled, peeled, seeded, & cut into matchstick-size strips
1 med. sweet onion (Vidalia preferred), thinly sliced, grilled
2 T. fat-free or reduced-fat feta cheese, rinsed, drained, & crumbled
6 to 8 very large fresh mushrooms, grilled & sliced
8 fresh basil leaves
1 to 2 med. tomatoes, thinly sliced
1 med. yellow or orange bell pepper, roasted, peeled, seeded, & cut into matchstick-size strips
½ to ¼ tsp. pepper
Serves 10; 1 wedge per serving
Nutrient Analysis (per serving)
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Calories 166
Protein 5g Carbohydrates 23g |
Total Fat 6.5g
Saturated Fat 1g Polyunsaturated Fat 1g Monounsaturated Fat 4g |
Cholesterol 0mg
Sodium 270mg Fiber 3g |
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In a food processor or blender, process all the vinaigrette ingredients until the garlic is barely visible. Cut a "lid" off the bread. Remove the bread inside the crust, leaving ½ inch or less of the bread attached to the crust. (Keep the remaining bread for another use, such as making bread crumbs or croutons, or discard.) To assemble, brush the inside of the bread and the cut side of the lid with the vinaigrette. Fill the loaf in the following order: eggplant, red bell peppers, onion, feta, mushrooms, 1 tablespoon vinaigrette, basil leaves, tomato slices, and yellow bell pepper. (The bread will be brimming.) Sprinkle with the pepper. Drizzle with the remaining vinaigrette. Place the lid on the bread; press down to join the lid with the bowl of the bread. Cover the entire bread bowl with plastic wrap, then with aluminum foil. Refrigerate for 18 to 24 hours before serving.
Cook's Tip: Add some spices or fresh herbs to the vinaigrette. Caraway seeds and parsley would make an interesting flavor change. You can use these in addition to or in place of the salt and cayenne.
Cook's Tip on Grilling Vegetables: Lightly spray the grill rack with vegetable oil spray. Preheat the grill to medium-high. Grill the eggplant, bell peppers, and mushrooms, covered if possible, until cooked to desired doneness, turning to blacken on all sides. It will take about 30 minutes for the eggplant and bell peppers, 15 to 30 minutes for the mushrooms. The eggplant should be tender, peppers should be blackened, and mushrooms should be softened. Set aside until cool enough to handle. Peel the eggplant and bell peppers, removing and discarding the seeds and stems. Slice the eggplant into bite-size pieces. Cut the peppers into matchstick-size strips. Grill the thinly sliced onions in a stovetop grill pan or cook them in a skillet over medium heat for 8 to 10 minutes, or until golden brown.
From: American Heart Association Low-Calorie Cookbook, 2003.
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Macaroni and Cheese with Spinach
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Vegetable oil spray
1½ cups dried elbow macaroni (tricolor preferred) 2 T. all-purpose flour 1¼ cups fat-free milk or fat-free evaporated milk, divided use ¾ cup grated reduced-fat Cheddar cheese ¾ cup fat-free or low-fat buttermilk ¼ tsp. dry mustard |
½ tsp. ground nutmeg
½ tsp. cayenne 8 cups fresh spinach, stems removed, leaves torn if large, or 2 10-oz packages frozen chopped spinach, thawed and squeezed dry 2 T. soft light whole-wheat bread crumbs or coarse plain dry bread crumbs 1 T. shredded or grated Parmesan cheese |
Serves 6; 1 cup per serving
Nutrient Analysis (per serving)
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Calories 197
Protein 12g Carbohydrates 28g |
Total Fat 4.0g
Saturated Fat 2.5g Polyunsaturated Fat 0.5g Monounsaturated Fat 1.0g |
Cholesterol 10mg
Sodium 214mg Fiber 2g |
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Preheat oven to 350°F. Lightly spray a 2-quart casserole dish with vegetable oil spray. Set aside. In a stockpot, cook the macaroni until slightly firm using the package directions, omitting the salt and oil. Drain well. Set aside. Meanwhile, in a small bowl, whisk together the flour and ¼ cup milk. In a large saucepan, heat the remaining 1 cup milk over medium heat until tiny bubbles begin to form around the side, about 2 minutes. Whisk the flour mixture into the hot milk; cook for 2 minutes, or until the mixture bubbles and thickens, whisking frequently. Remove from the heat. Add the cheese, buttermilk, mustard, nutmeg, and cayenne, whisking constantly until the cheese melts. Stir in the macaroni.
In a large skillet, cook the spinach over medium heat for 1 minute, or until wilted, stirring constantly. Drain well. Pour half the macaroni mixture into the prepared dish, spread the spinach over the mixture, and cover with the remaining macaroni. Sprinkle with the bread crumbs and Parmesan. Bake, uncovered, for 20 minutes, or until bubbly.
From: American Heart Association Low-Calorie Cookbook, 2003.
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Carrot Cake
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Vegetable oil spray
1½ cups all purpose flour ½ T. baking soda ½ T. ground cinnamon ½ tsp. ground nutmeg ½ tsp. ground cloves |
8-oz can crushed pineapple in its own juice, undrained
2 4-oz jars pureed baby food carrots 2/3 cup sugar Egg substitute equivalent to 2 eggs, or 2 large eggs ½ cup unsweetened applesauce ¼ cup fat-free or low-fat buttermilk 1 tsp. vanilla extract |
Preheat oven to 350°F. Lightly spray an 8-inch square baking pan with vegetable oil spray. In a medium bowl, stir together the flour, baking soda, cinnamon, nutmeg, and cloves. In a large bowl, whisk together the remaining ingredients. Stir the flour mixture into the pineapple mixture until just combined. Spread the batter in the pan. Bake for 40 minutes, or until the top is springy to the touch and a wooden toothpick inserted in the center comes out clean. Let cool in the pan on a cooling rack.
Serves 24; 1¾ x 1¾ piece per serving.
Nutrient Analysis (per serving)
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Calories 65
Protein 2g Carbohydrates 14 |
Total Fat 0g
Saturated Fat 0g Polyunsaturated Fat 0g Monounsaturated Fat 0g |
Cholesterol 0mg
Sodium 97mg Fiber 1g |
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From: American Heart Association Low-Calorie Cookbook, 2003.
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