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Over 100 All-Time Favorite Recipes Low Fat


Heart Healthy

Cream Cheese Tart, page 109

00 | Healthy American Cookbook

contents Foreword v Introduction vii Breakfasts 11 Starters 25 Lite Bites

Raspberry Sauce, page 108


Dinners 65 On the Side


Desserts 107 Index 125

Sweet Peas, page 96

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Chicken Nuggets 1 lb boneless, skinless chicken breasts ¹⁄₄ cup whole wheat flour 1 tsp paprika ¹⁄₄ tsp black pepper ¹⁄₂ tsp salt 2 egg whites ¹⁄₄ cup low-fat buttermilk or skim milk 1 cup finely crushed cornflakes Preheat oven to 400°. Cut chicken into 11/2-inch pieces. In a bowl, combine flour, paprika, pepper and salt. Roll chicken pieces in the flour mixture to cover on all sides, shaking off excess flour. Set aside. In a small bowl, lightly beat egg whites and buttermilk. In another bowl, place the cornflakes. Dip each chicken piece into egg mixture then coat with cornflakes, covering completely. Place a wire rack on top of a baking sheet. Arrange chicken pieces in a single layer on rack. Bake 12 to 15 minutes, turning halfway through cooking, until golden. 4 servings

Per Serving Calories: 166 Fat: 2g Saturated Fat: 0 Cholesterol: 40mg Sodium: 641mg Carbohydrates: 12g Fiber: 1g Protein: 27g

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Dinners | 91

Buffalo Chicken Pizza 1 Tbsp trans fat free margarine 1 Tbsp Worcestershire sauce 2–3 Tbsp hot sauce, medium to spicy heat ½ cup reduced-sodium tomato sauce 1 cup shredded cooked chicken breast 4 whole grain flat breads (about 7 inches each) 2 Tbsp shredded part-skim mozzarella or Monterey Jack cheese 2 Tbsp reduced-fat blue cheese crumbles 2 green onions, thinly sliced Preheat oven to 425°. In a skillet, melt margarine over medium heat. Add Worcestershire sauce, hot sauce and tomato sauce. Add chicken and toss to coat. Arrange flat breads on 2 baking sheets. Cover each flat bread with chicken mixture, cheeses and green onions. Bake for 10 minutes, or until cheese is melted. 4 servings

Per Serving Calories: 213 Fat: 7g Saturated Fat: 2g Cholesterol: 32mg Sodium: 554mg Carbohydrates: 23g Fiber: 6g Protein: 19g

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Pumpkin Pie in a Glass 1¹⁄₂ cups skim milk

1 box (1 oz) instant butterscotch pudding mix

1 cup pure canned pumpkin

¹⁄₂ tsp pumpkin pie spice ¹⁄₄ tsp ground ginger 1¹⁄₂ cups fat-free whipped topping

4 oz gingersnap cookies, crushed

8 cinnamon sticks, optional

24 pomegranate seeds, optional In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ginger, and beat for an additional 10 seconds. Using a spatula, fold in 1 cup of the whipped topping. In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if using. 8 servings

Per Serving Calories: 123 Fat: 1g Saturated Fat: 0 Cholesterol: 1mg Sodium: 142mg Carbohydrates: 24g Fiber: 3g Protein: 2g

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Desserts | 00

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