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Over 100 All-Time Favorite Recipes Low Fat

Diabetic

Heart Healthy


Apple Pie (page 111)


contents Foreword v Introduction vii Breakfasts 11 Starters 25 Lite Bites

Raspberry Sauce, page 108

39

Dinners 65 On the Side

95

Desserts 107 Index 125

Sweet Peas, page 96


76 | Healthy American Cookbook

Turkey Chili 1¹⁄₂ Tbsp extra virgin olive oil

1 lb ground turkey breast

1 cup chopped yellow onion

1 cup chopped red, yellow and/or orange bell peppers

2 tsp ground cumin

1 can (28 oz) no salt added whole peeled tomatoes

1 can (15 oz) kidney beans, rinsed and drained

1 tsp hot sauce

¹⁄₈ tsp unrefined sea salt Black pepper to taste ¹⁄₄ cup chopped fresh parsley ¹⁄₄ cup shredded low fat cheddar cheese In a large skillet, heat oil over medium heat until hot. Add turkey and cook, stirring occasionally, until just browned. Add onion and bell peppers and cook, stirring occasionally, for about 3 minutes, or until vegetables are softened. Add cumin and tomatoes, breaking up the tomatoes with a spoon to release their juices, and cook for 2 minutes. Add beans, hot sauce, salt, black pepper and parsley and stir to combine. Cook for 3 minutes, or until beans are heated through. Serve sprinkled with cheddar cheese and additional chopped parsley. 8 servings

Per Serving Calories: 175 Fat: 3g Saturated Fat: 1g Cholesterol: 37mg Sodium: 279mg Carbohydrates: 17g Fiber: 4g Protein: 19g


Dinners | 00


110 | Healthy American Cookbook

Blackberry Crisp 2¹⁄₂ cups fresh blackberries

1 Tbsp granulated sugar

3 Tbsp whole wheat flour

1 Tbsp orange juice

¹⁄₂ cup rolled oats

2 Tbsp chopped pecans

3 Tbsp brown sugar

¹⁄₄ tsp ground cinnamon 1¹⁄₂ Tbsp canola oil Preheat oven to 350°. In a large bowl, combine blackberries with granulated sugar, 1 tablespoon of flour and orange juice. Transfer to a 1½-quart ovenproof casserole. In another bowl, combine oats, pecans, brown sugar, the remaining 2 tablespoons flour and cinnamon. Drizzle with oil and stir to combine. Sprinkle oat mixture over fruit. Bake until fruit is bubbling and topping is golden, about 15 to 20 minutes. Let stand for at least 10 minutes before serving. 4 servings Per Serving Calories: 226 Fat: 8g Saturated Fat: 1g Cholesterol: 0 Sodium: 6mg Carbohydrates: 39g Fiber: 8g Protein: 5g


Desserts | 117

Meringue Cookies 4 egg whites ¹⁄₂ cup granulated sugar ¹⁄₂ cup confectioners sugar Food coloring, optional Preheat oven to 200°. With a hand mixer, beat egg whites until frothy. Mix in sugars just until stiff peaks start to form. Tint with food coloring, if using, and fold in gently. Using 2 spoons, drop mounds of meringue onto a baking sheet. Bake in oven for 2 hours. Turn off oven, but do not remove cookies. Leave in oven for at least 2 hours, or overnight (do not open oven door). Store in an airtight container. Makes 24 cookies, 1 cookie per serving

Per Serving Calories: 29 Fat: 0 Saturated Fat: 0 Cholesterol: 0 Sodium: 9mg Carbohydrates: 7g Fiber: 0 Protein: 1g


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Healthy American Cookbook for Heart Health