Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 30 minutes
Number of Servings: 8 (1 cup)
Cups of Fruits and Vegetables Per Person: 1.50 servings

This is a great way to get kids to eat fiber-rich foods. It can be taken on camping trips, and in school lunches in a thermos.

Ingredients
1 tablespoon vegetable oil (canola)
2 cups chopped onion
1/2 cup chopped yellow bell pepper
1/2 cup chopped green bell pepper
2 garlic cloves, minced
1 tablespoon brown sugar
1-1/2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon black pepper
2 (16-ounce) cans stewed tomatoes, undrained *
2 (15-ounce) cans black beans, rinsed and drained *
1 (15-ounce) can kidney beans, rinsed and drained *
1 (15-ounce) can pinto beans, rinsed and drained *

* Use no salt or low sodium

Directions
Heat the oil in a Dutch oven over medium-high heat. Add onion, bell peppers, and garlic; sauté 5 minutes or until tender. Add sugar and remaining ingredients, and bring to a boil. Reduce heat, and simmer 30 minutes.

Nutritional Information
Calories: 257 (9% from fat)
Fat: 2.7g (sat 0.3g,mono 0.5g,poly 1.2g)
Protein: 12.8g
Carbohydrate: 48.8g
Fiber: 14.2g
Cholesterol: 0.0mg
Iron: 4.5mg
Sodium: 876mg **
Calcium: 150mg

** Sodium will be less when using no salt/low sodium ingredients

Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 1 hour, 45 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.50 servings

Ingredients
4 oz uncooked ziti pasta
nonstick cooking spray
2 medium onions, chopped
1 garlic clove, minced
2 medium carrots, finely chopped
1 green pepper, chopped
1 medium zucchini, chopped
1 16 oz can no added salt tomatoes, undrained
1 8oz can no added salt tomato sauce
1 tsp oregano
1 16oz can black beans, rinsed and drained
1 10 oz package frozen corn, thawed
2 Tbsp green chilies, chopped
8 oz fat free ricotta cheese
4 oz shredded low-fat Monterey Jack cheese

Directions
Cook ziti according to package directions without salt; drain well. Preheat oven to 375°F. Coat a Dutch oven or large pot with cooking spray. Add onions, garlic, carrots, peppers, and zucchini; sauté over medium heat for 10 minutes, stirring often. Stir in tomatoes, tomato sauce, and oregano. Bring to a boil; reduce heat to low, simmering 15 minutes. Stir in beans, corn, chilies. Cook for 5 minutes. Remove from heat; add pasta and cheeses, tossing gently. Spoon into a 9-inch square baking dish coated with cooking spray. Bake for 30 minutes or until heated through. Let stand 5 minutes before serving.

Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 30 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.00 servings

These tostadas can be made with leftover roasted chicken or with a store-bought rotisserie chicken. Skip buying expensive pre-cooked boxed tostadas and try fresh white or yellow corn tortillas (often found in the refrigerated tortillas section, or Latino section of your supermarket—local brands are often about $1-2 for 24 or more tortillas) and bake them yourself (you’d have to heat the boxed kind anyway!). You can choose to leave the chicken mixture cold, or warm it a bit in the microwave.

Ingredients
2 cups cooked shredded chicken
4 tablespoons lime juice
1 tablespoon olive oil
1/2 teaspoon ground cumin
4 tablespoons chopped cilantro
2 scallions, chopped
1/2 cup nonfat plain yogurt
6 fresh corn tortillas
Cooking spray

Other suggested accompaniments: chopped tomatoes, fresh salsa, guacamole, queso fresca.

Directions
1. Preheat oven to 425. Place tortillas on a cookie sheet and spray lightly with cooking spray, and place in oven.

2. Meanwhile, place chicken in a medium sized bowl. Whisk together 3 tablespoons of the lime juice with the olive oil, cumin and cilantro. Pour this mixture over the chicken in the medium bowl, tossing with fork to distribute. Stir lime juice into yogurt in another small bowl; set aside.

3. Remove tortillas from oven when brown, about 7-9 minutes. Top each one with 1/2 cup of chicken mixture. Top with chopped scallions and lime-yogurt mixture.

Nutritional Analysis
(Per serving)
Calories: 179,
Protein: 16 grams
Fat: 7 grams
Saturated Fat: 1 gram
Carbohydrates: 14 grams
Fiber: 2 grams
Sodium: 69 mg.

Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 30 minutes
Number of Servings: 4
Cups of Fruits and Vegetables Per Person: 2.00 servings

Ingredients
8 oz beef top sirloin or top round steak, cut into bite-sized strips
juice from 1 to 2 tangerines (1/4 cup)
2 Tbsp Hoisin or oyster sauce
1 Tbsp lite soy sauce
2 cloves garlic, minced
1/2 cup low sodium chicken or beef broth
1-1/2 cup broccoli flowerets
1/3 cup sliced green onion
4 cups sliced Chinese or Napa cabbage
1 can (8 oz) sliced water chestnuts, drained
2 tangerines, peeled, segmented
* hot cooked rice
[Uncle Ben's Converted Rice ('Healthy Heart' American Heart Association)]

Directions
Remove any excess fat from steak strips; place in shallow non-metal dish. In small bowl stir together tangerine juice, Hoisin sauce, soy sauce, and garlic. Pour mixture over meat; toss to coat. Cover and chill 30 minutes to several hours. Drain meat, reserving marinade. In a wok or large skillet over high heat, place 3 Tbsps broth. Stir-fry broccoli 3 minutes. Remove from wok. Add more broth if needed; stir-fry onion and cabbage for 2 minutes. Remove from wok. Add more broth if needed; stir-fry water chestnuts and tangerines for 1 minute. Add meat and cooked vegetables back to wok, along with reserved marinade. Toss well; cover and heat 1 minute. Serve with hot rice, cooked in unsalted water.

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Healthy Cooking
Eating healthier at home starts with the ingredients you use. Use more fruits and veggies – and use lean meats. Think of your veggie dishes as MAIN DISHES and your meat as a SIDE DISH.

Recipe Summary
Preparation Time: 30 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 1.50 servings

Ingredients
2 tsp olive oil
1-1/2 cup chopped onion
3 garlic cloves, minced
1 green pepper, coarsely chopped
1 red pepper, coarsely chopped
1 tsp ground cumin
2 tsp chili powder
1/8 tsp cayenne powder
1 cup frozen or fresh corn kernels
15 oz can dark red kidney beans, rinsed and drained
15 oz can black beans, rinsed and drained
1 cup no added salt tomato sauce
4 oz can diced green chilies, drained
nonstick cooking spray
6 corn tortillas
1 cup fat free ricotta cheese
3/4 cup low fat cheddar cheese, shredded

Directions
In large skillet, heat oil over medium high heat. Sauté onion, garlic, and peppers for 5 minutes. Stir in spices and sauté 1 additional minute. Remove from heat. Mix in corn, beans, tomato sauce, and diced green chilies. Spray 13” x 9” dish with cooking spray. Place 3 tortillas in the dish arranging to cover the bottom. Spoon in half of the corn mixture, and spread ½ cup ricotta cheese on top. Sprinkle with half of the cheddar cheese. Repeat layers, using up all the ingredients. Cook, uncovered at 350°F for 45 minutes, until casserole is thoroughly heated and cheddar cheese has melted. Let stand 5 minutes before serving.

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‘Your Heart Needs The Mediterranean Diet’ Is A Fully Realized Book On The Necessities For Starting A Heart-healthy Mediterranean Diet. Every 34 Seconds An American Dies Of Heart Disease! Who Will Be Next? Everyone Needs To Read This Book.
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Learn How To Cook Low Fat & Low Carb Chinese Food From Master Chef W/ 40 Years Of Cooking Experience!
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