Good Food for a Healthy Heart
Editors of Good Housekeeping
Format: PDF / Kindle (mobi) / ePub
Cook with your heart—FOR your heart! Taking a “stealth health” approach to mealtime, this collection of 185 delicious family-friendly recipes features everyday fare that's low in sodium, calories, and saturated fat. Vegetables, whole grains, lean meats, and fish play a starring role; quick but wholesome breakfast ideas start the day deliciously; and sweet and fruity desserts provide the perfect, satisfying finishing touch. Everything tastes so good, your family will forget it's also good for you!
Feast on such scrumptious dishes as:
Flatiron Steak with Chimichurri Sauce * Pork Roast with Salsa Verde * Chicken Parmesan Stacks * Ginger-Crusted Salmon with Melon Salsa * Glazed Rosemary Lamb Chops * Healthy Makeover Shepherd's Pie * Cauliflower Mac 'n' Cheese * Slimmed-Down Potato Skins * Banana Berry Parfaits * and much more!
nuts, tossing until well mixed. Taste nuts and add more hot sauce if desired. Cool completely in pan on wire rack. Store nuts in airtight container up to 1 month. EACH 2 TABLESPOONS: About 105 calories, 2g protein, 3g carbohydrate, 10g total fat (2g saturated), 1g fiber, 2mg cholesterol, 58mg sodium CURRIED NUTS: Prepare nuts as directed above but substitute 1 teaspoon curry powder, � teaspoon ground cumin, and � teaspoon salt for soy sauce and hot pepper sauce. CHILI NUTS: Prepare nuts as
and cut into �-inch chunks 2 tablespoons extra-virgin olive oil 2 large shallots, thinly sliced � teaspoon salt � teaspoon ground black pepper 2 packages (10 ounces each) sliced mushrooms 2 tablespoons water 4 skinless cod fillets (6 ounces each) � cup packed fresh flat-leaf parsley leaves, finely chopped � cup dry white wine 1. Preheat oven to 450°F. 2. On 18" by 12" jelly-roll pan, combine sweet potatoes, 1 tablespoon oil, half of shallots, and ⅛ teaspoon each salt and pepper.
appropriate for their age. Bring everyone to the table. When the entire family dines together, there’s less chance of children eating unhealthy foods for dinner or snacking too much. Make a game of reading food labels. If your children join you while food shopping, test and reward their skill in identifying the appropriate levels of saturated fats, sodium, added sugar, and other important nutrition information on food product labels. Speak up. Contact your child’s school and insist on smart
pepper � teaspoon chili powder 1 butterflied boneless leg of lamb (3½ pounds), trimmed (see Tip) 1. In small bowl, stir cilantro, oil, mint, coriander, ginger, salt, pepper, and chili powder. 2. Place lamb in 13" by 9" glass or ceramic baking dish. Rub cilantro mixture on lamb to coat completely. Cover and refrigerate at least 1 hour or up to 4 hours. 3. Prepare outdoor grill for covered direct grilling over medium-low. 4. Place lamb on hot grill rack; cover and cook, turning over
gently fold in flour mixture until just combined. 4. Pour batter into prepared pan, smoothing top. Bake 1 hour or until toothpick inserted in center comes out clean. 5. Let cool in pan on wire rack 10 minutes. Remove from pan and let cool completely on wire rack. Can be stored, tightly wrapped, at room temperature up to 3 days or in freezer up to 1 month. EACH SERVING: About 170 calories, 4g protein, 31g carbohydrate, 4g total fat (1g saturated), 4g fiber, 16mg cholesterol, 220mg sodium