2 medium potatoes
1 sweet potato
1 beet
1/2 white onion
6 garlic cloves
fresh rosemary
olive oil
Cut vegetables into chunks and toss with olive oil to coat.
Arrange in single layer in glass backing dish and top with sprigs of rosemary.
Cover and bake for one hour at 350 degrees.
NOTE: For variety, other vegetables can be added, e.g., Brussels sprouts, carrots, celery, broccoli or cauliflower.
2 boneless, skinless chicken breasts, halved
2 Tbsp. butter (we use Smart Balance)
3 Tbsp. olive oil
1/4 cup of wheat flower (white flower can be substituted)
salt and pepper to taste (we leave out the salt)
3 large garlic cloves, minced
2 Tbsp. chopper capers
2 Tbsp. fresh squeezed lemon Juice
2 Tbsp. white wine
1 1/2 Tbsp. minced parsley
Pound chicken breasts to 1/3 inch between layers of plastic or inside a Ziploc bag. Heat butter and oil in a large skillet until hot over medium to high heat. Lightly coat cutlets in flour. Saute chicken cutlets over moderately high heat 1 1/2 min on each side or until just cooked through. Season with salt and pepper and remove to a side dish. Stir in the garlic, capers, lemon juice and wine. Cook 15 seconds. Return cutlets to pan, baste with pan sauces and transfer to serving plates. Spoon pan juices over chicken, sprinkle with parsley and serve.
This is a basic lasagna recipe which I have modified to contain less fat and salt than usual, but this is not for people on the Dean Ornish diet.
1 lb. ground turkey
1 medium onion, chopped
2 cloves garlic, minced
Cooking spray or, 1 Tbsp. olive or canolla oil
1 Tbsp. Mrs. Dash’s extra spicy spice, or flavor of your choice
9 strips. lasagna noodles
15 oz. container part skim ricotta cheese*
1 lb. part skim mozzarella cheese, grated.
2 jars tomato sauce (I like to use Barilla marinara or spicy red pepper)**
2-4 Tbsp. grated parmesan cheese (optional)
Pinch of nutmeg (optional)
Frying pan
9x13” pan
Aluminum foil
Spray frying pan and sauté onions and garlic, about 3 minutes. If the onions stick, add a little water. Break up the ground turkey into small pieces, add it to the onions, sprinkle with spice, and continue to sauté, stirring, until the turkey is cooked. If necessary, drain the turkey mixture.
Cook the noodles according to package directions, but don’t salt the water. Drain and rinse with cold water.
Combine the cheeses, and nutmeg, reserving 4 Tbsp. of mozzarella for the topping.
Preheat oven to 375 degrees.
Spread a small amount of tomato sauce in the bottom of the pan and then layer the concoction as follows:
1/3rd noodles
Cover the pan with aluminum foil and bake 45 minutes. If you refrigerate the lasagna before you bake it, bake 60 minutes.
*I have seen low fat cottage cheese recommended instead of ricotta.
** I’m told there are salt free tomato sauces around. If you find one, let us know. Or, you can make your own.
blotch of cheese mixture here and there (I have found it impossible to spread but it does kind of
even out in the baking). Use 1/3rd of the mixture.
1/3rd tomato sauce
1/2 turkey mixture
1/3rd noodles
1/3rd cheese mixture here and there
1/3rd tomato sauce
Remaining turkey
Remaining noodles
Remaining cheese mixture
Last of the tomato sauce
Sprinkle with the reserved mozzarella
Instead of putting butter and salt on a baked sweet potato, just add a mixture of sugar and cinnamon and watch the crystals melt into the hot yam. This is a perfect side dish.
Vegetable oil spray or Pam
1/2 teaspoon dried garlic power or minced garlic clove
1/2 teaspoon of dill weed
1/2 teaspoon of thyme(dried or fresh crushed)
Pepper to taste
1 lemon sliced or real lemon
1 tablespoon dry white wine if desired
4 boneless and skinless chicken breasts with all visible fat removed
Preheat oven to 400*. Note: * means degree.
Other Uses: This recipe can be used for fish by modifying the seasoning you would like and time to bake as fish takes less time.
Place non-stick Reynolds paper in baking dish with enough to wrap over chicken - incase it gets brown before it is finished cooking. This can happen if chicken breasts are thick.
Put chicken breasts in baking dish and cover with wine and real lemon if not using lemon slices. Spread the garlic, dill weed, thyme and pepper on chicken. Lightly spray chicken with oil if desired and then place lemon slices on top of chicken if using lemon slices.
Bake for 10 minutes at 400* and lower temperature to 350*. Bake until done about 15 to 20 minutes depending on the size of the chicken breasts.
Vegetable oil spray or Pam
1/2 cup fat-free plain yogurt
2 cups of dry bread crumbs
2 teaspoons Italian herbs
1/4 cup minced parsley if desired
1/4 teaspoon pepper
4 to 6 boneless and skinless chicken breasts with all visible fat removed
Preheat oven to 400*. Note: * means degree.
Place non-stick Reynolds paper in baking dish with enough to wrap over chicken later.
In a shallow bowl combine all remaining ingredients except chicken and yogurt. Dip each piece of chicken in yogurt and then roll it in the bread crumb mixture. Put chicken breasts in the baking dish. Lightly spray top of chicken with vegetable oil spray.
Bake chicken for 10 minutes. Lower oven temperature to 350* and bake for 15 to 20 minutes until done. Length of time will depend on the size of the chicken breast. If chicken is brown before baking is complete cover with the extra Reynolds wrap.
1- Use olive or vegetable oil rather than other fats and oils.
2- Use a small amount of oil in all frying or baking when possible.
3- Use non-stick pans with just a few drops of oil for all for pancakes, sautéing, etc.
4- In place of salt on things such as cooked vegetables use Italian herbs.
5- If salt is necessary, use just a small amount of lite salt which has half the sodium of table salt. A little goes a long way.
6- When buying canned soup make sure to buy a soup with low sodium such as Healthy Choice or Campbell’s Low Sodium.
6 apples – peeled and sliced (Stayman apples)
1/3 cup raisins - optional
1/4 cup olive oil
1/3 cup dates, honey or maple syrup
1/2 cup nuts (pecans)
3/4 cup rolled oats
1/2 cup oat flour *
1 tsp. cinnamon
1/8 tsp.unrefined sea salt
Layer sliced apples (and raisins) in 8x8 pan. If dates are being used puree dates with oil in processor. Otherwise blend the honey or maple syrup with the oil in processor. Briefly chop nuts with this mixture. Combine with rest of the ingredients until crumbly. Sprinkle over top of apples and bake at 350 degrees for about 45 minutes, until topping is golden brown and apples are tender.
* Or rolled oats ground in a blender or other whole grain flour
1 large head cauliflower
4 oz. low fat cream cheese
1 Tbsp. butter (Promise or Smart Balance)
1/2 cup low fat sour cream
1/4 cup minced green onions
1/4 cup freshly grated parmesan cheese
6 slices turkey bacon, cooked very crisp and crumbled
3/4 cup reduced fat sharp cheddar cheese
Preheat oven to 350 F. Cut out stem and core from cauliflower, and cut into small pieces. Cook in large pot of boiling water until cauliflower is tender, but not overly soft (you could also steam the cauliflower). Drain well and mash with potato masher, leaving some chunks. Mix in cream cheese, butter, sour cream, green onion, parmesan, and 3/4 of the bacon.
Spread evenly in an 8 X 8 inch glass casserole dish. Sprinkle with cheddar cheese and reserved bacon. You can also sprinkle on some chives. Bake 30-35 minutes, or until hot and bubbly.
This recipe was found in a Southern Living and can be easily modified for quantity and ingredients. You can use a variety of your favorite beans. If you want extra heat add a dash of hot sauce to your bowl. Top with a small amount of low-fat cheese, a sprinkle of chopped spring onions and serve. (When I first cooked this I halved everything due to the size of my slow-cooker).
2 large carrots, diced (1cup)
2 celery ribs, diced (1/2 cup)
1 medium-size sweet onion, diced
Vegetable cooking spray
2 (8-oz.) packages sliced fresh mushrooms
1 large zucchini, chopped (1 and 1/2 cups)
1 yellow squash, chopped (1 cup)
1 Tbsp. chili powder
1 tsp. dried basil
1 tsp. seasoned pepper
1 (8-oz.) can tomato sauce
3 cups tomato juice
2 (14 and 1/2 oz.) cans dices tomatoes, undrained
4 (15-oz.) cans pinto, black, great northern, or kidney beans, rinsed and drained
1 cup frozen whole kernel corn
Sauté first 3 ingredients in a large nonstick skillet coated with cooking spray over a medium-high heat 10 minutes or until onions are translucent. Add mushrooms, zucchini and squash; sauté 3 more minutes. Add chili powder and next 2 ingredients and sauté 5 more minutes. (I also used a small bit of white wine and olive oil during the sautéing). Set this sautéed mixture aside.
Stir together tomato sauce and tomato juice in a 6-qt. slow cooker until smooth. Stir in diced tomatoes, next 2 ingredients, and sautéed mixture. Cover and cook on LOW 8 hours.
Cool leftovers, and freeze in plastic freezer containers for up to 2 months. It will never last that long!
7 apples – peeled, cored and sliced
4 tsp. lemon juice
1 cup brown sugar
1/2 tsp. cinnamon
1 cup oatmeal
1/2 cup of tub margarine (Promise or Smart Balance)
Layer sliced apples in 8x8 pan and sprinkle with lemon juice. Combine brown sugar, cinnamon and oatmeal in a bowl. Cut in margarine until mixture looks crumbly and sprinkle over top of apples. Bake in pre-heated oven at 400 degrees for about 45 minutes, until topping is golden brown and apples are tender.
1 3/4 cup Flour
1 1/2 cup sugar
3/4 cup cocoa powder
1 1/2 tsp. baking soda
1 1/2 tsp. baking powder
1/3 cup almond (or coffee) liqueur
1/2 cup applesauce
2 tsp. vanilla
1/4 cup boiling water, with 1 1/2 Tbsp. instant coffee (or espresso) powder dissolved in it.
1/2 tsp. salt
4 egg whites
2/3 cup skim milk
1/4 cup chocolate minichios
l/2 cup raisins
9" springform *, greased.
* or 2 loaf pans (8 1/2 X 5) bake 45 minutes
Pre-heat oven to 325
Combine dry ingredients, add rest except raisins and minichios in mixing bowl. Beat 2 minutes on high, makes a thin batter. Pour into pan. Sprinkle raisins and minichios over top and bake 50-60 minutes. Cool 1/2 hour and serve.
Each serving 227 cals and 11.8 grams of fat.
or 4 mini loaf pans, bake 40 minutes.
2 Tbsp. skim milk
1 Tbsp. lemon juice
1 Cup low fat cottage Cheese.
Place ingredients in blender and combine on medium-high speed until smooth and creamy.
Approximately 200 calories.
1 Cup low fat cottage cheese
1 small onion, finely chopped
1/4 Cup plain nonfat yogurt
1 Tbsp. fresh lemon juice
1 tsp. reduced-calorie mayonnaise
1 tsp. sugar
In a blender process the cottage cheese, onion, yogurt, lemon juice, mayonnaise and sugar until smooth and creamy. Pour over cucumbers or use on baked potatoes. Omit the onion, if desired, and spoon on anything on which you would normally use sour cream.
3/4 cup per serving.
Cal. 60 gm, Protein, 55 gm; Carbs, 6 gm; Total Fat, 1.65 gm;Sat, 0.65 gm; poly, 0.39gm; mono 0.54;
chol 4.65 mg; Na 178.87 gm.
Courtesy American Heart Association, Low-fat low cholesterol cookbook 1989, Times Books
1 1/2 cups Light N' Lively Peach Lowfat Yogurt
2 cups whole bran cereal
1/2 cup raisins
1/3 cup shredded carrot
1 Tbsp. brown sugar
1/4 cup oil
2 egg whites
1 cup flour
1 tsp. baking powder
1/2 tsp. cinnamon
Combine yogurt and cereal and mix lightly. Add raisins, carrot, sugar, oil, egg whites and mix well. Combine dry ingredients and add to cereal mixture. Stir just until moistened. Spoon into paper-lined muffin cups, filling each almost full. Bake at 400 degrees F, 18 to 20 minutes, or until golden brown
This recipe is brought to you by the American Heart Association’s Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in the American Heart Association cookbooks, available from bookseller everywhere and at
deliciousdecisions.org.
Nutrition Analysis (per serving): Calories 39; Total Fat 0.5g; Saturated Fat 0.0g; Trans Fat 0.0g; Polyunsaturated Fat 0.0g; Monounsaturated Fat 0.0g; Cholesterol 1mg; Sodium 151mg; Carbohydrates 4g; Fiber 1g; Sugars 2g; Protein 5g.
Cooking spray
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1/4 cup chopped roasted red bell peppers
2 medium green onions, thinly sliced
1 Tbsp. plus 1 tsp. shredded or grated Parmesan cheese
1 cup egg substitute
1/2 cup fat-free milk
1 tsp. dry mustard
1/8 tsp. salt
1/8 tsp. pepper
Preheat oven to 350 degrees F. Lightly spray 16 cups of two 12-cup mini-muffin pans with cooking spray (8 in each pan).
Put the spinach in a medium bowl. With a fork, separate it into small pieces. Stir in the roasted bell peppers and green onions. Spoon into the muffin cups. Sprinkle 1/2 teaspoon Parmesan over each.
In a medium bowl, whisk together the remaining ingredients. Pour into the muffin cups. Fill the remaining 4 muffin cups, in each pan, with water (to keep the pans from warping).
Bake for 10 to 20 minutes or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the muffin pans to a cooling rack and let the quiche bites cool for 10 minutes. Using a thin spatula or flat knife, loosen the sides of the quiche bites. Serve warm.
Refrigerate leftovers in an airtight container for up to five days. To reheat, put 4 to 6 quiche bites on a microwaveable plate. Microwave, uncovered, on 100 percent power (high) for 45 seconds to 1 minute, or until warmed through.
2 15-oz cans black beans, drained and rinsed
1/2 cup finely chopped red onion
1 green bell pepper, seeded and diced
1 red or yellow bell pepper, seeded and diced
1 15oz can corn kernels, drained, or 1 10-oz bag of frozen corn, thawed, or 2 cups fresh corn
2 tomatoes, diced
3/4 cup chopped fresh cilantro (optional)
2 Tbsp. seasoned rice vinegar
2 Tbsp. apple cider or distilled vinegar
1 lemon or lime, juiced
2 garlic cloves, pressed or finely minced
2 tsp. ground cumin
1 tsp. coriander
1/2 tsp. red pepper flakes or a pinch of cayenne
In a large bowl, combine beans, onion, bell peppers, corn, tomatoes, and cilantro.
In a small bowl, whisk together vinegars, lemon/lime juice, garlic, cumin, coriander, and red pepper flakes /pinch of cayenne. Pour over salad and toss gently to mix. This delicious salad is also a visual feast. It may be made in advance and keeps well for several days. The cilantro may be omitted if you prefer.
Per 1/2cup serving: 70 calories; 4 g protein; 14 g carbohydrate; 0.7 g fat; 4 g fiber; 235 mg sodium; calories from protein: 20%; calories from carbohydrates: 71%; calories from fats: 9%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Revised 11/02/2009