Guayanese recipes and cooking - african style and heart health.pdf

Heart Healthy Home Cooking African American Style With Every Heartbeat Is Life

Heart Healthy Home Cooking African American Style With Every Heartbeat Is Life

NIHPublicationNo.08-3792  RevisedMay2008 

Special thanks to Wahida Karmally, Dr.P.H., R.D., CDE, CLS, and her colleagues at the Irving Center for Research at Columbia University for testing the recipes with the African American Amer ican community. community.

Recipes were analyzed using us ing the Nutrition Data System for Research, 2005.

Table of Contents Introduction Salads, Vegetables, and Side Dishes Good-for-YouCornbread.............................................................................4 HomestyleBiscuits.......................................................................................5 SavoryPotatoSalad .......................................................................................6 CandiedYams ................................................................................................7 SmotheredGreens.........................................................................................8 LimasandSpinach........................................................................................9 VegetableStew ...............................................................................................10 ClassicMacaroniandCheese.....................................................................11 AutumnSalad..............................................................................................12 FlavorfulGreenBeans................................................................................13 CaribbeanCasserole....................................................................................14 SpicyOkra.................................................................................................... 15

Main Dishes Crispy Oven-Fried Chicken.......................................................................18 Mouth-Watering Oven-Fried Fish............................................................19 Finger-Licking Curried Chicken...............................................................20 Poached Salmon ...........................................................................................21 Jamaican Jerk Chicken................................................................................22 Baked Pork Chops.......................................................................................23 Jumpin’ Jambalaya...................................................................................... 24 ScrumptiousMeatLoaf ..............................................................................25 Spicy Southern Barbecued Chicken ..........................................................26

Desserts 1-2-3PeachCobbler....................................................................................28  Mock-SouthernSweetPotatoPie..............................................................29  SouthernBananaPudding.........................................................................30  SummerBreezeSmoothie...........................................................................31  TangyFruitSalad........................................................................................32 

Recipe Substitutions for Heart Healthy Cooking ..........................................................................34

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Is It Done Yet? Temperature Rules for Safe Cooking .........................................................................36

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Introduction Goodfoodisoneoflife’sgreatjoys. Andgoodmealsarea sharedpleasureattheheartofAfricanAmericanfamilylife andspecialcelebrations. Thisrecipebookbringstogether manyAfricanAmericanfavoriterecipes,preparedinaheart healthyway,lowerinsaturatedfat,cholesterol,andsodium! It showshowtopreparedishesinwaysthathelpprotectyouand yourfamilyfromheartdiseaseandstroke.Thisisimportant becauseheartdiseaseandstrokearethefirstandthethird leadingcauseofdeathforAfricanAmericans. Bymaking smallchangesinthewayyouandyourfamilyeat,youcan helpreduceyourriskforheartdiseaseandstroke. Thisupdatedrecipebookincludesnewrecipes,alongwithsome ofyouroldfavorites. Newinformationonhearthealthyfood substitutionsandfoodsafetyisalsoincluded. So,makeastarttoday.Givethoseoldfavoritesanew,tasty,heart healthymakeover.Andhelpkeeptheheartofyourfamilystrong!

Salads, Vegetables, and Side Dishes Good-for-You Cornbread Homestyle Biscuits Savory Potato Salad Candied Yams Smothered Greens Limas and Spinach

Vegetable Stew Classic Macaroni and Cheese Autumn Salad Flavorful Green Beans Caribbean Casserole Spicy Okra

Good-for-You Cornbread Thisisnotonlygood for you,butgoodinyou—makingitahealthy comfortfood. n n n n n n n n

1cupcornmeal  1cupflour  ¼cupsugar  1teaspoonbakingpowder  1cuplow-at(1%)buttermilk  1egg,whole  ¼cupmargarine,regular,tub  1teaspoonvegetableoil(togreasebakingpan) 

1. Preheatovento350 oF. 2. Mixtogethercornmeal,flour,sugar,andbakingpowder. 3. Inanotherbowl,combinebuttermilkandegg.Beatlightly. 4. Slowlyaddbuttermilkandeggmixturetodryingredients. 5. Addmargarineandmixbyhandorwithmixerfor1minute. 6. Bakefor20–25minutesinan8x8-inch,greasedbakingdish. Cool.Cutinto10squares.

Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium

4

10 servings 1 square 178 6g 1g 22 mg 94 mg 1g 4g 27 g 132 mg

Heart Healthy Home Cooking

Homestyle Biscuits Updateyourhomestylebiscuitswiththiseasy,low-fatrecipe. n n n n n n n

2cupsallpurposeflour  2teaspoonsbakingpowder  ¼teaspoonbakingsoda  ¼teaspoonsalt  2tablespoonssugar  ⅔cuplow-at(1%)buttermilk  3tablespoons+1teaspoonvegetableoil

1. Preheatovento450 oF. 2. Inmediumbowl,combineflour,bakingpowder,bakingsoda, salt,andsugar.

3. Insmallbowl,stirtogetherbuttermilkandoil.Pouroverflour mixtureandstiruntilwellmixed.

4. Onlightlyflouredsurface,kneaddoughgentlyfor10–12strokes. Rollorpatdoughto¾-inchthickness. Cutwitha2-inchroundbiscuit orcookiecutter,dippingcookiecutterinflourbetweencuts. Transfer biscuitstoanungreasedbakingsheet.

5. Bakefor12minutesoruntilgoldenbrown.Servewarm.



15 servings 1 biscuit 99 3g 0g 0 mg 72 mg 1g 2g 15 g 102 mg

5

Savory Potato Salad Here’sapotatosaladthat’sbothtraditionalandnew—withg reat tasteandalow-fattwist. n n n n n n n n n n n n

6mediumpotatoes(about2pounds)  2stalkscelery,finelychopped  2scallions,finelychopped  ¼cupredbellpepper,coarselychopped ¼cupgreenbellpepper,coarselychopped 1tablespoononion,finelychopped 1egg,hardboiled,chopped  6tablespoonsmayonnaise,light  1teaspoonmustard  ½teaspoonsalt  ¼teaspoonblackpepper  ¼teaspoondillweed,dried 

1. Washpotatoes,cutinhalf,andplaceinsaucepanofcoldwater. 2. Cookcoveredovermediumheatfor25–30minutesoruntiltender. 3. Drainanddicepotatoeswhencool. 4. Addvegetablesandeggtopotatoesandtoss. 5. Blendtogethermayonnaise,mustard,salt,pepper,anddillweed. 6. Pourdressingoverpotatomixtureandstirgentlytocoatevenly. 7. Chillforatleast1hourbeforeserving. Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium

6

10 servings ½ cup 98 2g 0g 21 mg 212 mg 2g 2g 18 g 291 mg


Candied Yams Abitofmargarineandsomeorangejuicemakethisdishsweet. n n n n n n n n n

3mediumyams(1½cups)  ¼cupbrownsugar,packed 1teaspoonflour,sifed ¼teaspoonsalt  ¼teaspoongroundcinnamon  ¼teaspoongroundnutmeg ¼teaspoonorangepeel  1teaspoonsoftubmargarine  ½cuporangejuice 

1. Preheatovento350°F. 2. Cutyamsinhalfandboiluntiltender,butfirm(about20minutes). Whencoolenoughtohandle,peelandsliceinto¼-inchthickness.

3. Combinesugar,flour,salt,cinnamon,nutmeg,andgrated orangepeel.

4. Placehalfofslicedyamsinmedium-sizedcasseroledish.Sprinkle withspicedsugarmixture.

5. Dotwithhalftheamountofmargarine. 6. Addsecondlayerofyams,usingtherestoftheingredientsinthe orderabove.Addorangejuice.

7. Bakeuncoveredfor20minutes. Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium


6 servings ¼ cup 110 0g 0g 0 mg 115 mg 2g 1g 25 g 344 mg

7

Smothered Greens Thesehealthygreensgettheirrichflavorfromsmokedturkey, insteadoffatback. n n n n n n n n n n n

3cupswater  ¼poundsmokedturkeybreast,skinless  1tablespoonreshhotpepper,chopped ¼teaspooncayennepepper ¼teaspooncloves,ground  2clovesgarlic,crushed  ½teaspoonthyme  1scallion,chopped  1teaspoonginger,ground ¼cuponion,chopped 2poundsgreens(mustard,turnip,collard,kale,ormixture) 

1. Placeallingredientsexceptgreensintolargesaucepanand bringtoboil.

2. Preparegreensbywashingthoroughlyandremovingstems. 3. Tearorsliceleavesintobite-sizepieces. 4. Addgreenstoturkeystock.Cookfor20–30minutesuntiltender.


8

5 servings 1 cup 80 2g 0g 16 mg 378 mg 4g 9g 9g 472 mg


Limas and Spinach Yourfamilywilllovevegetablescookedthisway. n n n n n n n n n

2cupsrozenlimabeans  1tablespoonvegetableoil 1cupennel,cutin4-inchstrips ½cuponion,chopped ¼cuplow-sodiumchickenbroth 4cupsleaspinach,washedthoroughly  1tablespoondistilledvinegar  ⅛teaspoonblackpepper  1tablespoonrawchives

1. Steamorboillimabeansinunsaltedwaterforabout 10minutes.Drain.

2. Inskillet,sauteonionsandfennelinoil. 3. Addbeansandbrothtoonionsandcover.Cookfor2minutes. 4. Stirinspinach.Coverandcookuntilspinachhaswilted, about2minutes.

5. Stirinvinegarandpepper.Coverandletstandfor30seconds. 6. Sprinklewithchivesandserve.




9

Vegetable Stew Here’sagreatnewwaytousesummervegetables. n n n

n n

n

3cupswater 1cubevegetablebouillon,lowsodium 2cupswhitepotatoes, cutin2-inchstrips 2cupscarrots,sliced 4cupssummersquash, cutin1-inchsquares 1cupsummersquash, cutin4chunks

n

n n n n n n

115-ouncecansweetcorn, rinsedanddrained (or2earsreshcorn,1½cups) 1teaspoonthyme 2clovesgarlic,minced 1stalkscallion,chopped ½smallhotpepper,chopped 1cuponion,coarselychopped 1cuptomatoes,diced

Note: You can add other favorite vegetables, such as broccoli and cauliflower.

1. Putwaterandbouilloninlargepotandbringtoaboil. 2. Addpotatoesandcarrotsandsimmerfor5minutes. 3. Addremainingingredients,exceptfortomatoes,andcontinue cookingfor15minutesovermediumheat.

4. Remove4chunksofsquashandpureeinblender. 5. Returnpureedmixturetopotandletcookfor10minutesmore. 6. Addtomatoesandcookforanother5minutes. 7. Removefromheatandletsitfor10minutestoallowstewtothicken.


10

8 servings 1¼ cup 119 1g 0g 0 mg 196 mg 4g 4g 27 g 524 mg


Classic Macaroni and Cheese Thisrecipeprovesyoudon’thavetogiveupyourfavoritedishesto eathearthealthymeals.Here’salower-fatversionofatrueclassic. n n n n n n n

2cupsmacaroni  2cupsonions,chopped 2cupsevaporatedat-reemilk 1mediumegg,beaten  ¼teaspoonblackpepper  1¼cupslow-atcheddarcheese,finelyshredded nonstickcookingspray,asneeded

1. Cookmacaroniaccordingtodirections—butdonot addsalttothecookingwater.Drainandsetaside.

2. Spraycasseroledishwithnonstickcookingspray. 3. Preheatovento350 oF. 4. Lightlyspraysaucepanwithnonstickcookingspray. Addonionstosaucepanandsauteforabout3minutes.

5. Inanotherbowl,combinemacaroni,onions,andtherest oftheingredientsandmixthoroughly.

6. Transfermixtureintocasseroledish. 7. Bakefor25minutesoruntilbubbly.Letstandfor 10minutesbeforeserving. Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium


8 servings ½ cup 200 4g 2g 34 mg 120 mg 1g 11 g 29 g 119 mg

11

Autumn Salad Thisfreshandtastysaladwilldelightall. n n n

n n n n

1mediumGrannySmithapple,slicedthinly(withskin) 2tablespoonslemonjuice 1bag(about5cups)mixedlettucegreens (oryouravoritelettuce) ½cupdriedcranberries ¼cupwalnuts,chopped ¼cupunsaltedsunflowerseeds ⅓cuplow-atraspberryvinaigrettedressing

1. Sprinklelemonjuiceontheappleslices. 2. Mixthelettuce,cranberries,apple,walnuts, andsunflowerseedsinabowl.

3. Tosswith⅓cupofraspberryvinaigrettedressing, tolightlycoverthesalad.


12

6 servings 1 cup 138 7g 1g 0 mg 41 mg 3g 3g 19 g 230 mg


Flavorful Green Beans Theseasoningsareperfectcompanionstothegreenbeans. n n n n n n n n

2poundsreshgreenbeans  ½cupwater ⅓cuponions,chopped 4clovesgarlic,chopped  nonstickcookingspray  ½teaspoonblackpepper  ½teaspoondriedbasil  ½teaspoonoregano 

1. Rinsegreenbeansandsnapofftips. 2. Placegreenbeansinalargepotandadd½cupofcoldwater. 3. Cookgreenbeansonstovetopovermediumheatfor10minutes. 4. Inaseparatepan,sautechoppedonionsandgarlic,using thecooking spray,for5minutesoruntiltheyaretenderandverylightlybrowned. 5. Addonions,garlic,andblackpeppertogreenbeans.Spray thecookingsprayovermixture,andcookonmediumheatfor another20minutesoruntilgreenbeansaretender,butnotsoft. Stiroccasionally. 6. Sprinkledriedbasilandoreganoovergreenbeans.Mixandserve.



7 servings 1 cup 40 0g 0g 0 mg 12 mg 4g 2g 9g 179 mg

13

Caribbean Casserole Thistropical-inspireddishisgentlyspicedforarichflavor. n n n n n n n n

1mediumonion,chopped ½greenpepper,diced 1tablespooncanolaoil  114½-ouncecanstewedtomatoes 116-ouncecanblackbeans(orbeansoyourchoice) 1teaspoonoreganoleaves ½teaspoongarlicpowder 1½cupsinstantbrownrice,uncooked

1. Sauteonionandgreenpepperincanolaoil,inalargepan,untiltender. Donotbrown.

2. Addtomatoes,beans(includeliquidfromboth),oregano,andgarlic powder. Bringtoaboil. Stirinriceandcover. Reduceheattosimmer for5minutes.Removefromheatandletstandfor5minutes.


14



Spicy Okra Youwilllovethiszestyokradish. n n n n n n n

210-ouncepackagesrozen,cutokra 1tablespoonvegetableoil 1mediumonion,coarselychopped 114½-ouncecanodicedtomatoes 1reshjalapeñopepper(orhabanerochile),pierced3timeswithaork ½teaspoonsalt ¼teaspoonblackpepper

1. Rinseokrainacolanderunderhotwater. 2. Heatoilina10-inchheavyskilletovermoderatelyhighheat.Saute onionforabout3minutes.Addtomatoes(includingjuice)andchile, andboil.Stirthemixturefor8minutes.Addokraandcook,gently stirring,untilokraistender,about5minutes.

3. Stirinsaltandpepperanddiscardthechile.




15

Main Dishes Crispy Oven-Fried Chicken Mouth-Watering Oven-Fried Fish Finger-Licking Curried Chicken Poached Salmon Jamaican Jerk Chicken

Baked Pork Chops Jumpin’ Jambalaya Scrumptious Meat Loaf Spicy Southern Barbecued Chicken

Crispy Oven-Fried Chicken Kidswilllovethischicken—andit’sgoodfortheheart. n n n n n n n n n n n

½cupat-reemilkorbuttermilk  1teaspoonpoultryseasoning  1cupcornflakes,crumbled  1½tablespoonsonionpowder  1½tablespoonsgarlicpowder  2teaspoonsblackpepper  2teaspoonsdriedhotpepper,crushed 1teaspoonginger,ground 8pieceschicken,skinless(4breasts,4drumsticks) aewshakespaprika  1teaspoonvegetableoil

1. Preheatovento350 oF. 2. Add½teaspoonofpoultryseasoningtomilk. 3. Combineallotherspiceswithcornflakecrumbs,andplacein plasticbag.

4. Washchickenandpatdry. Dipchickenintomilkandshaketoremove excess. Quicklyshakeinbagwithseasoningsandcrumbs,andremove thechickenfromthebag.

5. Refrigeratechickenfor1hour. 6. Removechickenfromrefrigeratorandsprinklelightlywith paprikaforcolor.

7. Spacechickenevenlyongreased Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium

10 servings ½ breast or 2 small drumsticks 117 3g 1g 49 mg 67 mg 1g 17 g 6g 1 mg

bakingpan.

8. Coverwithaluminumfoilandbake for40minutes.Removefoiland continuebakingforanother30–40 minutesoruntilmeatcaneasilybe pulledawayfromthebonewithfork. Drumsticksmayrequirelessbaking timethanbreasts.Crumbswillform crispy“skin.” Note: Do not turn chicken during baking.

18


Mouth-Watering Oven-Fried Fish Thishearthealthydishcanbemadewithmanykindsoffish—tobe enjoyedoverandover. n n n n n n n n n n n

2poundsfishfillets  1tablespoonlemonjuice,resh ¼cupat-reeor1%buttermilk 2dropshotsauce 1teaspoonreshgarlic,minced  ¼teaspoonwhitepepper,ground ¼teaspoonsalt  ¼teaspoononionpowder  ½cupcornflakes,crumbled,orregularbreadcrumbs  1tablespoonvegetableoil 1reshlemon,cutinwedges

1. Preheatovento475°F. 2. Cleanandrinsefish.Wipefilletswithlemonjuiceandpatdry. 3. Combinemilk,hotsauce,andgarlic. 4. Combinepepper,salt,andonionpowderwithcrumbs andplaceonplate.

5. Letfilletssitbrieflyinmilk.Removeandcoatfilletsonboth sideswithseasonedcrumbs.Letstandbrieflyuntilcoating stickstoeachsideoffish.

6. Arrangeonlightlyoiledshallow bakingdish.

Yield:

7. Bakefor20minutesonmiddle rackwithoutturning.

8. Cutinto6pieces.Servewith freshlemon.

Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium


6 servings 1 cut piece 183 2g 0g 80 mg 325 mg 1g 30 g 10 g 453 mg

19

Finger-Licking Curried Chicken Thenametellsall—gingerandcurrypowdermakeitirresistible. n n n n n n n n n n n n n

1½teaspoonscurrypowder 1teaspoonthyme,crushed  1stalkscallion,chopped  1tablespoonhotpepper,chopped  1teaspoonblackpepper,ground 8clovesgarlic,crushed  1tablespoonginger,grated ¾teaspoonsalt  8pieceschicken,skinless(4breasts,4drumsticks)  1tablespoonoliveoil 1cupwater  1mediumwhitepotato,diced 1largeonion,chopped

1. Washchickenandpatdry. 2. Mixtogethercurrypowder,thyme,scallion,hotpepper,cayenne pepper,blackpepper,garlic,ginger,andsalt.

3. Sprinkleseasoningmixtureonchicken. 4. Marinateforatleast2hoursinrefrigerator. 5. Heatoilinskilletovermediumheat.Addchickenandsaute. 6. Addwaterandallowchickentocookovermediumheatfor30minutes. 7. Adddicedpotatoesandcook foranadditional30minutes.

8. Addonionsandcookfor15 minutesmoreoruntilmeat istender.

20




Poached Salmon Thetomatorelishaddsjusttherightamountofflavor. SpicyTomatoRelish n n

n

n

n n n

2mediumtomatoes,chopped 2tablespoonsyellowonion, finelychopped 2tablespoonsreshparsley, finelychopped 1teaspoonredpepperflakes, ortotaste ¼cupredwinevinegar  2tablespoonsoliveoil  blackpepper,totaste

Salmon n n n n n n n

45-ouncesalmonsteaks 3cupswater 4blackpeppercorns 1lemon,thicklysliced 3parsleysprigs 1smallonion,thicklysliced 2bayleaves

1. Forrelish,combinealltheingredientsinabowlandsetaside. 2. Usingapanlargeenoughtoholdsalmonsteaks,bringwatertoa boilandaddpeppercorns,lemonslices,parsley,onion,andbayleaf.

3. Lowerheattoagentlesimmer,cover,andletflavorsinfusefor 5minutes.Addsalmonsteaksandmakesuretheyarecovered withwater.Addadditionalwaterifneeded.

4. Cook,uncovered,for10to12minutesoruntilfishisjusttender. Itwillflakeeasilywhentestedwithafork.Neverletwaterboil orfishwilltoughen.

5. Dividetherelishonfourplates. Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium


4 servings 1 salmon steak and ¼ cup relish 246 10 g 3g 93 mg 94 mg 2g 31 g 7g 945 mg

21

Jamaican Jerk Chicken Thespicesandpeppersinthisdishwilltransportyoutoawholenewtaste. n n n n n n n n n n n n n

½teaspooncinnamon,ground  1½teaspoonsallspice,ground 1½teaspoonsblackpepper,ground  1tablespoonhotpepper,chopped  1teaspoonhotpepper,crushed,dried 2teaspoonsoregano,crushed  2teaspoonsthyme,crushed  ½teaspoonsalt  6clovesgarlic,finelychopped  1cuponion,pureedorfinelychopped ¼cupvinegar  3tablespoonsbrownsugar 8pieceschicken,skinless(4breasts,4drumsticks) 

1. Preheatovento350 oF.Washchickenandpatdry. 2. Combineallingredientsexceptchickeninlargebowl. Rubseasonings overchickenandmarinateinrefrigeratorfor6hoursorlonger.

3. Spacechickenevenlyonnonstickorlightlygreasedbakingpan. 4. Coverwithaluminumfoilandbakefor40minutes.Removefoiland continuebakingforanadditional30–40minutesoruntilthemeatcan easilybepulledawayfromthebonewithafork.


22



Baked Pork Chops Youcanreallysinkyourchopsintothese—they’remademoistandspicy witheggwhites,evaporatedmilk,andalivelyblendofherbs. n n n n n n n n n n n n n n

6leancenter-cutporkchops,½-inchthick 1eggwhite  1cupat-reeevaporatedmilk ¾cupcornflakecrumbs  ¼cupfine,drybreadcrumbs  4teaspoonspaprika  2teaspoonsoregano  ¾teaspoonchilipowder  2teaspoonsgarlicpowder 2teaspoonsblackpepper  ⅛teaspooncayennepepper ⅛teaspoondrymustard  2teaspoonssalt  nonstickcookingspray,asneeded

1. Preheatovento375°F. 2. Trimfatfromporkchops. 3. Beateggwhitewithfat-freeevaporatedmilk. Placeporkchopsinmilk mixtureandletstandfor5minutes,turningonce.

4. Meanwhile,mixcornflakecrumbs,breadcrumbs,spices,andsaltin smallbowl.

5. Usenonstickcookingsprayon13x9-inchbakingpan. 6. Removeporkchopsfrommilk mixtureandcoatthoroughly withcrumbmixture.

7. Placeporkchopsinpanandbakefor 20minutes.Turnporkchopsandbake foranadditional15minutesoruntil nopinkremains. Note: Try the recipe with skinless, boneless chicken or turkey parts or fish—bake for just 20 minutes.



6 servings 1 pork chop 216 10 g 8g 62 mg 346 mg 1g 25 g 10 g 414 mg

23

Jumpin’ Jambalaya Hereisajambalayathatyourfamilycanenjoy.Ithaslotsofflavor, veggies,andtastylow-fatmeats! Greensaladisanicesidedish. n n n n n n n n n n n n n n n

14ounceslow-atturkeykielbasa 1poundboneless,skinlesschickenbreast nonstickcookingspray  1mediumcelerystalk,chopped 2smallonions,chopped 4clovesgarlic,chopped 1smallbunchgreenonions,chopped 1mediumgreenbellpepper,chopped 114½-ouncecanodicedtomatoes,nosaltadded 1½cupsuncookedbrownrice 4cupswater 2cubes,low-sodiumchickenbouillon  1baylea  1½teaspoonscayennepepper  3tablespoonsparsley,finelychopped

1. Washchickenandpatdry.Cutthechickenbreastandkielbasainto 1-inchchunks.

2. Sprayamedium-sizedpanwithnonstickcookingspray.Brownthe sausageandchickenovermediumheatandremovefromthepan.

3. Addnext6ingredientstothesamepotandcookovermediumheat for10minutes.

4. Putthecookedmeatbackinthepot; Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium

24

9 servings 1 cup 250 4g 1g 53 mg 531 mg 5g 22 g 31 g 427 mg

addtherice,water,chickenbouillon cubes,bayleaf,andcayennepepper. Bringtoaboil.Cover,reduceheat, andletsimmerforabout50minutes* oruntilthewaterisevaporated.

5. Stirinparsleyand servewarm. *Instant brown rice will take less time.


Scrumptious Meat Loaf Gotthemeatloafblahs?Thisrecipetransformstheordinaryinto theextraordinary. n n n n n n n n n n n n n n n n

1poundextraleangroundbee ½cuptomatopaste 4cupsonion,chopped 4cupsgreenpepper 4cupsredpepper 1cupreshtomatoes,blanched,chopped 2teaspoonsmustard,lowsodium 4teaspoonsgroundblackpepper 2teaspoonshotpepper,chopped  2clovesgarlic,chopped  2scallions,chopped  2teaspoonsgroundginger  8teaspoonsgroundnutmeg 1teaspoonorangerind,grated  2teaspoonsthyme,crushed  4cupsbreadcrumbs,finelygrated 

1. Preheatovento350°F. 2. Mixallingredientstogether. 3. Placein1-poundloafpan(preferablywithdriprack)andbake, covered,for50minutes.

4. Uncoverpanandcontinuebakingfor12minutes. Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium


6 servings 1¼-inch  thick slice 193 9g 3g 45 mg 91 mg 2g 17 g 11 g 513 mg

25

Spicy Southern Barbecued Chicken LetyourselffallunderthespellofthisSouthern-style,sweet barbecuesauce. n n n n n n n n n n n n

5tablespoonstomatopaste 1teaspoonketchup  2teaspoonshoney  1teaspoonmolasses  1teaspoonWorcestershiresauce 4teaspoonswhitevinegar  ¾teaspooncayennepepper ⅛teaspoonblackpepper  ¼teaspoononionpowder  2clovesgarlic,minced  ⅛teaspoonginger,grated  1½poundschicken(breasts,drumsticks),skinless 

1. Combineallingredientsexceptchickeninsaucepan. 2. Simmerfor15minutes. 3. Washchickenandpatdry.Placeitonlargeplatterandbrush withhalfthesaucemixture.

4. Coverwithplasticwrapandmarinateinrefrigeratorfor1hour. 5. Placechickenonbakingsheetlinedwithaluminumfoilandbroil for10minutesoneachsidetosealinjuices.

6. Removefrombroilerandadd remainingsaucetochicken. Coverwithaluminumfoiland bakeat350 oFfor30minutes.


26



Desserts 1-2-3 Peach Cobbler Mock-Southern Sweet Potato Pie Southern Banana Pudding Summer Breeze Smoothie Tangy Fruit Salad

1-2-3 Peach Cobbler Whatcouldbebetterthanpeachcobblerstraightfromtheoven? Trythishealthierversionoftheclassicfavorite. n n n n n

n

½teaspoongroundcinnamon 1tablespoonvanillaextract 2tablespoonscornstarch 1cuppeachnectar  ¼cuppineapplejuiceorpeachjuice (idesired,usejuicereservedrom cannedpeaches)  216-ouncecansopeaches,packed injuice,drained,(or1¾pounds, resh,sliced)

n n n n n n n n

1tablespoontubmargarine 1cupdrypancakemix ⅔cupall-purposeflour ½cupsugar ⅔cupat-reeevaporatedmilk ½teaspoonnutmeg 1tablespoonbrownsugar nonstickcookingspray,asneeded

1. Preheatovento400oF. 2. Combinecinnamon,vanilla,cornstarch,peachnectar,and juiceinsaucepanovermediumheat.Stirconstantlyuntil mixturethickensandbubbles.

3. Addslicedpeachestomixture. 4. Reduceheatandsimmerfor5–10minutes. 5. Inanothersaucepan,meltmargarineandsetaside. 6. Lightlyspray8-inch-squareglassdishwithcooking spray.Pourhotpeachmixtureintodish. Yield: Serving size: Calories Total Fat Saturated Fat Cholesterol Sodium Total Fiber Protein Carbohydrates Potassium

8 servings 1 square 271 4g 0g 0 mg 263 mg 2g 4g 54 g 284 mg

7.Inanotherbowl,combinepancakemix, flour,sugar,andmeltedmargarine.Stir inmilk.Quicklyspoonthismixture overpeachmixture. 8. Combinenutmegandbrownsugar. Sprinklemixtureontopofbatter. 9. Bakefor15–20minutesoruntil goldenbrown. 10.Coolandcutintoeightsquares.

28


Mock-Southern Sweet Potato Pie There’snothingfakeabouttheflavorinthishearthealthytreat. Crust n n n n

Filling 

1¼cupsflour ¼teaspoonsugar ⅓cupat-reemilk 2tablespoonsvegetableoil

n n n n n n n n

¼cupwhitesugar  ¼cupbrownsugar ½teaspoonsalt  ¼teaspoonnutmeg 3largeeggs,beaten ¼cupat-reeevaporatedmilk 1teaspoonvanillaextract 3cupssweetpotatoes(cookedand mashed)

1. Preheatovento350 oF. Topreparecrust:

2. Combineflourandsugarinbowl. 3. Addmilkandoiltoflourmixture. 4. Stirwithforkuntilwellmixed.Form pastryintosmoothballwithyourhands. 

5. Rollballbetweentwo12-inchsquaresofwaxpaper,using short,briskstrokes,untilpastryreachesedgesofpaper. 

6. Peelofftoppaperandinvertcrustintopieplate. Toprepareilling:

7. Combinesugars,salt,nutmeg, andeggs. 

8. Addmilkandvanilla.Stir. 9. Addsweetpotatoesandmixwell. Puttingittogether:

10. Pourmixtureintopieshell. 11. Bakefor60minutesoruntilcrustis


16 servings 1 slice 147 3g 1g 40 mg 98 mg 2g 4g 27 g 293 mg

goldenbrown.Coolandcutinto16slices. Heart Healthy Home Cooking

29

Southern Banana Pudding Thistraditionaldessertwithahealthytwistwillpleaseyourentirefamily. n n

n n n

3¾cupscold,at-reemilk 2smallpackages(4servingsize)oat-ree,sugar-ree instantvanillapuddingandpie-fillingmix 32reduced-atvanillawaers 2mediumbananas,sliced 2cupsat-ree,rozenwhippedtopping,thawed

1. Mix3½cupsofthemilkwiththepuddingmixes.Beatthepudding mixturewithawirewhiskfor2minutesuntilitiswellblended.Let standfor5minutes.

2. Fold1cupofthewhippedtoppingintothepuddingmix. 3. Arrangealayerofwafersonthebottomandsidesofa2-quart servingbowl.Drizzle2tablespoonsoftheremainingmilkover thewafers.Addalayerofbananaslicesandtopwithone-third ofthepudding.

4. Repeatlayers,drizzlingwaferlayerwithremainingmilkand endingwithpudding.Spreadtheremainingwhippedtopping overthepudding.

5. Refrigerateforatleast3hoursbeforeserving.


30

10 servings ¾ cup 143 2g 1g 2 mg 329 mg 1g 4g 29 g 237 mg


Summer Breeze Smoothie Here’saperfectlow-fatthirstquencher. n n n n n n

1cupyogurt,plain,nonat  6mediumstrawberries  1cuppineapple,crushed,cannedinjuice  1mediumbanana  1teaspoonvanillaextract  4icecubes 

1. Placeallingredientsinblenderandpureeuntilsmooth. 2. Serveinfrostedglass.




31

Tangy Fruit Salad Whatagreatwaytoenjoyfruit! n n n n n n

2tablespoonsinstantsugar-reevanillapuddingmix* 1cuplightvanillayogurt  115-ouncecanpineapplechunks,injuice,drained  111-ouncecanmandarinoranges,injuice,drained  1cupgrapes  2mediumbananas,sliced 

1. Combinepuddingmixandyogurt.Mixfruitinmediumbowl. 2. Stirfruitintoyogurtmixture. 3. Refrigerate.Servewhenchilled. * The leftover pudding mix can be blended with milk (according to the box instructions) and used as a topping for berries.


32



Recipe Substitutions for Heart Healthy Cooking Is It Done Yet? Temperature Rules for Safe Cooking

Recipe Substitutions for Heart Healthy Cooking Usethesuggestionsbelowtolowersaturatedfatandcaloriesinyour favoriterecipes.Addherbsandspicesinsteadofsalttoenhancef lavor.

Recipe calls or:

Substitute:

Wholemilk

•

Cream

•

•

Evaporatedat-reemilk Mixequalamountslow-at(1%)milk andat-reeevaporatedmilk

Sourcream

•

Fat-reeorlow-atsourcream

Mayonnaise

•

Fat-reeorlow-atmayonnaise

1cupobutter

•

•

Oil(orbaking)

•

Oil(orsauteing)

•

•

•

1cuptubmargarine ⅔cupvegetableoil Equalamountsoapplesauceorprunepuree Water Nonstickcookingspray Low-sodiumbroth

1wholeegg

•

¼cupeggsubstituteor2eggwhites

1eggtothicken

•

1tablespoonflour

Groundbee(alltypes)

•

•

34

Fat-reeorlow-at(1%)milk

Extraleangroundbeeorturkey (10%orlessat) Turkey(10%orlessat)


Recipe calls or: Sausage

Substitute: •

•

Saladdressing

•

•

•

Creamsoup

•

•

•

Turkeysausage(10%orlessat) Vegetariansausage Fat-reeorlow-atdressing Flavoredvinaigrette Flavoredvinaigrette(madewitholiveoil, waterandvinegar,orlemonjuice) Fat-reeorlow-atcannedcreamsoup Homemadebrothaferremovingtheat Fat-reebrothmixedwithat-reemilkor at-reeevaporatedmilk


35

Is It Done Yet? Temperature Rules for Safe Cooking Makesureyoucookandkeepfoodsatthecorrecttemperatureto ensurefoodsafety.Bacteriacangrowinfoodsbetween40°Fand 140°F. Tokeepfoodsoutofthisdangerzone,keepcoldfoodscold andhotfoodshot.Useacleanthermometerandmeasurethe internaltemperatureofcookedfoodtomakesuremeat,poultry, andeggdishesarecookedtothetemperatureslistedbelow.

“Is it done yet?” You can’t tell by looking. Use a food thermometer to be sure. USDA Recommended Safe Minimum Internal Temperatures

Beef, Veal, Lamb Steaks & Roasts

Fish

Pork

Beef, Veal, Lamb Ground

Egg Dishes

Turkey, Chicken & Duck Whole, Pieces & Ground

145 °F

145 °F

160 °F

160 °F

160 °F

165 °F

www.IsItDoneYet.gov

36


DISCRIMINATION PROHIBITED: Under provisions of applicable public laws enacted by Congress since 1964, no person in the United States shall, on the grounds of race, color, national origin, handicap, or age, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any program or activity (or, on the basis of sex, with respect to any education program or activity) receiving Federal financial assistance. In addition, Executive Order 11141 prohibits discrimination on the basis of age by contractors and subcontractors in the performance of Federal contracts, a nd Executive Order 11246 states that no federally funded contractor may discriminate against any employee or applicant for employment because of race, color, religion, sex, or national origin. Therefore, the National Heart, Lung, and Blood Institute must be operated in compliance with these laws and Executive Orders.

Guayanese recipes and cooking - african style and heart health.pdf

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