African American Style: Heart Healthy Home Cooking

Heart Healthy Home Cooking
African American Style

With Every Heartbeat Is Life
HeartHealthyHomeCooking
AfricanAmericanStyle
WithEveryHeartbeatIsLife
NIHPublicationNo.08-3792
RevisedMay2008
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 community.
RecipeswereanalyzedusingtheNutritionDataSystemforResearch,2005.
TableofContents
Introduction
Salads,Vegetables,andSideDishes
MainDishes
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Good-for-YouCornbread.............................................................................4
HomestyleBiscuits....................................................................................... 5
SavoryPotatoSalad.......................................................................................6
CandiedYams................................................................................................7
SmotheredGreens.........................................................................................8
LimasandSpinach........................................................................................9
VegetableStew...............................................................................................10
ClassicMacaroniandCheese.....................................................................11
AutumnSalad..............................................................................................12
FlavorfulGreenBeans................................................................................13
CaribbeanCasserole....................................................................................14
SpicyOkra....................................................................................................15
CrispyOven-FriedChicken 18
Mouth-WateringOven-FriedFish 19
Finger-LickingCurriedChicken 20
PoachedSalmon 21
JamaicanJerkChicken 22
BakedPorkChops 23
JumpinJambalaya 24
ScrumptiousMeatLoaf 25
SpicySouthernBarbecuedChicken 26
Desserts
1-2-3PeachCobbler....................................................................................28
Mock-SouthernSweetPotatoPie..............................................................29
SouthernBananaPudding.........................................................................30
SummerBreezeSmoothie...........................................................................31
TangyFruitSalad........................................................................................32
RecipeSubstitutionsforHeart
HealthyCooking..........................................................................34
IsItDoneYet?TemperatureRules
forSafeCooking.........................................................................36

Introduction
Goodfoodisoneoflifesgreatjoys. Andgoodmealsarea
sharedpleasureattheheartofAfricanAmericanfamilylife
andspecialcelebrations. Thisrecipebookbringstogether
manyAfricanAmericanfavoriterecipes,preparedinaheart
healthyway,lowerinsaturatedfat,cholesterol,andsodium! It
showshowtopreparedishesinwaysthathelpprotectyouand
yourfamilyfromheartdiseaseandstroke.Thisisimportant
becauseheartdiseaseandstrokearethefirstandthethird
leadingcauseofdeathforAfricanAmericans. Bymaking
smallchangesinthewayyouandyourfamilyeat,youcan
helpreduceyourriskforheartdiseaseandstroke.
Thisupdatedrecipebookincludesnewrecipes,alongwithsome
ofyouroldfavorites. Newinformationonhearthealthyfood
substitutionsandfoodsafetyisalsoincluded.
So,makeastarttoday.Givethoseoldfavoritesanew,tasty,heart
healthymakeover.Andhelpkeeptheheartofyourfamilystrong!

Salads,Vegetables,andSideDishes
Good-for-YouCornbread
HomestyleBiscuits
SavoryPotatoSalad
CandiedYams
SmotheredGreens
LimasandSpinach
VegetableStew
ClassicMacaroniandCheese
AutumnSalad
FlavorfulGreenBeans
CaribbeanCasserole
SpicyOkra
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Good-for-YouCornbread
Thisisnotonlygoodforyou,butgoodinyoumakingitahealthy
comfortfood.
1cupcornmeal
1cupfour
cupsugar
1teaspoonbakingpowder
1cuplow-fat(1%)buttermilk
1egg,whole
cupmargarine,regular,tub
1teaspoonvegetableoil(togreasebakingpan)
1. Preheatovento350
o
F.
2. Mixtogethercornmeal,flour,sugar,andbakingpowder.
3. Inanotherbowl,combinebuttermilkandegg.Beatlightly.
4. Slowlyaddbuttermilkandeggmixturetodryingredients.
5. Addmargarineandmixbyhandorwithmixerfor1minute.
6. Bakefor2025minutesinan8x8-inch,greasedbakingdish.
Cool.Cutinto10squares.
HeartHealthyHomeCooking 4
Yield: 10servings
Servingsize: 1square
Calories 178
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 22 mg
Sodium 94 mg
Total Fiber 1 g
Protein 4 g
Carbohydrates 27 g
Potassium 132 mg
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HomestyleBiscuits
Updateyourhomestylebiscuitswiththiseasy,low-fatrecipe.
2cupsallpurposefour
2teaspoonsbakingpowder
teaspoonbakingsoda
teaspoonsalt
2tablespoonssugar
cuplow-fat(1%)buttermilk
3tablespoons+1teaspoonvegetableoil
1. Preheatovento450
o
F.
2. Inmediumbowl,combineflour,bakingpowder,bakingsoda,
salt,andsugar.
3. Insmallbowl,stirtogetherbuttermilkandoil.Pouroverflour
mixtureandstiruntilwellmixed.
4. Onlightlyflouredsurface,kneaddoughgentlyfor1012strokes.
Rollorpatdoughto-inchthickness. Cutwitha2-inchroundbiscuit
orcookiecutter,dippingcookiecutterinflourbetweencuts. Transfer
biscuitstoanungreasedbakingsheet.
5. Bakefor12minutesoruntilgoldenbrown.Servewarm.

Yield: 15servings
Servingsize: 1biscuit
Calories 99
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 72 mg
Total Fiber 1 g
Protein 2 g
Carbohydrates 15 g
Potassium 102 mg
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SavoryPotatoSalad
Heresapotatosaladthatsbothtraditionalandnewwithgreat
tasteandalow-fattwist.
6mediumpotatoes(about2pounds)
2stalkscelery,fnelychopped
2scallions,fnelychopped
cupredbellpepper,coarselychopped
cupgreenbellpepper,coarselychopped
1tablespoononion,fnelychopped
1egg,hardboiled,chopped
6tablespoonsmayonnaise,light
1teaspoonmustard
teaspoonsalt
teaspoonblackpepper
teaspoondillweed,dried
1. Washpotatoes,cutinhalf,andplaceinsaucepanofcoldwater.
2. Cookcoveredovermediumheatfor2530minutesoruntiltender.
3. Drainanddicepotatoeswhencool.
4. Addvegetablesandeggtopotatoesandtoss.
5. Blendtogethermayonnaise,mustard,salt,pepper,anddillweed.
6. Pourdressingoverpotatomixtureandstirgentlytocoatevenly.
7. Chillforatleast1hourbeforeserving.
Yield: 10servings
Servingsize: cup
Calories 98
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 21 mg
Sodium 212 mg
Total Fiber 2 g
Protein 2 g
Carbohydrates 18 g
Potassium 291 mg

CandiedYams
Abitofmargarineandsomeorangejuicemakethisdishsweet.
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3mediumyams(1cups)
cupbrownsugar,packed
1teaspoonfour,sifed
teaspoonsalt
teaspoongroundcinnamon
teaspoongroundnutmeg
teaspoonorangepeel
1teaspoonsoftubmargarine
cuporangejuice
1. Preheatovento350F.
2. Cutyamsinhalfandboiluntiltender,butfirm(about20minutes).
Whencoolenoughtohandle,peelandsliceinto-inchthickness.
3. Combinesugar,flour,salt,cinnamon,nutmeg,andgrated
orangepeel.
4. Placehalfofslicedyamsinmedium-sizedcasseroledish.Sprinkle
withspicedsugarmixture.
5. Dotwithhalftheamountofmargarine.
6. Addsecondlayerofyams,usingtherestoftheingredientsinthe
orderabove.Addorangejuice.
7. Bakeuncoveredfor20minutes.
Yield: 6servings
Servingsize: cup
Calories 110
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 115 mg
Total Fiber 2 g
Protein 1 g
Carbohydrates 25 g
Potassium 344 mg
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SmotheredGreens
Thesehealthygreensgettheirrichflavorfromsmokedturkey,
insteadoffatback.
3cupswater
poundsmokedturkeybreast,skinless
1tablespoonfreshhotpepper,chopped
teaspooncayennepepper
teaspooncloves,ground
2clovesgarlic,crushed
teaspoonthyme
1scallion,chopped
1teaspoonginger,ground
cuponion,chopped
2poundsgreens(mustard,turnip,collard,kale,ormixture)
1. Placeallingredientsexceptgreensintolargesaucepanand
bringtoboil.
2. Preparegreensbywashingthoroughlyandremovingstems.
3. Tearorsliceleavesintobite-sizepieces.
4. Addgreenstoturkeystock.Cookfor2030minutesuntiltender.
Yield: 5servings
Servingsize: 1cup
Calories 80
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 16 mg
Sodium 378 mg
Total Fiber 4 g
Protein 9 g
Carbohydrates 9 g
Potassium 472 mg
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LimasandSpinach
Yourfamilywilllovevegetablescookedthisway.
2cupsfrozenlimabeans
1tablespoonvegetableoil
1cupfennel,cutin4-inchstrips
cuponion,chopped
cuplow-sodiumchickenbroth
4cupsleafspinach,washedthoroughly
1tablespoondistilledvinegar
teaspoonblackpepper
1tablespoonrawchives
1. Steamorboillimabeansinunsaltedwaterforabout
10minutes.Drain.
2. Inskillet,sauteonionsandfennelinoil.
3. Addbeansandbrothtoonionsandcover.Cookfor2minutes.
4. Stirinspinach.Coverandcookuntilspinachhaswilted,
about2minutes.
5. Stirinvinegarandpepper.Coverandletstandfor30seconds.
6. Sprinklewithchivesandserve.
Yield: 7servings
Servingsize: cup
Calories 93
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 84 mg
Total Fiber 6 g
Protein 5 g
Carbohydrates 15 g
Potassium 452 mg
VegetableStew
Heresagreatnewwaytousesummervegetables.
3cupswater
1cubevegetablebouillon,lowsodium
2cupswhitepotatoes,
cutin2-inchstrips
2cupscarrots,sliced
4cupssummersquash,
cutin1-inchsquares
1cupsummersquash,
cutin4chunks
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115-ouncecansweetcorn,
rinsedanddrained
(or2earsfreshcorn,1cups)
1teaspoonthyme
2clovesgarlic,minced
1stalkscallion,chopped
smallhotpepper,chopped
1cuponion,coarselychopped
1cuptomatoes,diced
Note:Youcanaddotherfavoritevegetables,suchasbroccoliandcaulifower.
1. Putwaterandbouilloninlargepotandbringtoaboil.
2. Addpotatoesandcarrotsandsimmerfor5minutes.
3. Addremainingingredients,exceptfortomatoes,andcontinue
cookingfor15minutesovermediumheat.
4. Remove4chunksofsquashandpureeinblender.
5. Returnpureedmixturetopotandletcookfor10minutesmore.
6. Addtomatoesandcookforanother5minutes.
7. Removefromheatandletsitfor10minutestoallowstewtothicken.
Yield: 8servings
Servingsize: 1cup
Calories 119
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 196 mg
Total Fiber 4 g
Protein 4 g
Carbohydrates 27 g
Potassium 524 mg


n 2cupsmacaroni
2cupsonions,chopped
2cupsevaporatedfat-freemilk
1mediumegg,beaten
teaspoonblackpepper
1cupslow-fatcheddarcheese,fnelyshredded
nonstickcookingspray,asneeded
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1.
ClassicMacaroniandCheese
Thisrecipeprovesyoudonthavetogiveupyourfavoritedishesto
eathearthealthymeals.Heresalower-fatversionofatrueclassic.
Cookmacaroniaccordingtodirectionsbutdonot
addsalttothecookingwater.Drainandsetaside.
2. Spraycasseroledishwithnonstickcookingspray.
3. Preheatovento350
o
F.
4. Lightlyspraysaucepanwithnonstickcookingspray.
Addonionstosaucepanandsauteforabout3minutes.
5. Inanotherbowl,combinemacaroni,onions,andtherest
oftheingredientsandmixthoroughly.
6. Transfermixtureintocasseroledish.
7. Bakefor25minutesoruntilbubbly.Letstandfor
10minutesbeforeserving.
Yield: 8servings
Servingsize: cup
Calories 200
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 34 mg
Sodium 120 mg
Total Fiber 1 g
Protein 11 g
Carbohydrates 29 g
Potassium 119 mg
AutumnSalad
Thisfreshandtastysaladwilldelightall.
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1mediumGrannySmithapple,slicedthinly(withskin)
2tablespoonslemonjuice
1bag(about5cups)mixedlettucegreens
(oryourfavoritelettuce)
cupdriedcranberries
cupwalnuts,chopped
cupunsaltedsunfowerseeds
cuplow-fatraspberryvinaigrettedressing
1. Sprinklelemonjuiceontheappleslices.
2. Mixthelettuce,cranberries,apple,walnuts,
andsunflowerseedsinabowl.
3. Tosswithcupofraspberryvinaigrettedressing,
tolightlycoverthesalad.
Yield: 6servings
Servingsize: 1cup
Calories 138
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 41 mg
Total Fiber 3 g
Protein 3 g
Carbohydrates 19 g
Potassium 230 mg
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FlavorfulGreenBeans
Theseasoningsareperfectcompanionstothegreenbeans.
2poundsfreshgreenbeans
cupwater
cuponions,chopped
4clovesgarlic,chopped
nonstickcookingspray
teaspoonblackpepper
teaspoondriedbasil
teaspoonoregano
1. Rinsegreenbeansandsnapofftips.
2. Placegreenbeansinalargepotandaddcupofcoldwater.
3. Cookgreenbeansonstovetopovermediumheatfor10minutes.
4. Inaseparatepan,sautechoppedonionsandgarlic,usingthecooking
spray,for5minutesoruntiltheyaretenderandverylightlybrowned.
5. Addonions,garlic,andblackpeppertogreenbeans.Spray
thecookingsprayovermixture,andcookonmediumheatfor
another20minutesoruntilgreenbeansaretender,butnotsoft.
Stiroccasionally.
6. Sprinkledriedbasilandoreganoovergreenbeans.Mixandserve.
Yield: 7servings
Servingsize: 1 cup
Calories 40
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 12 mg
Total Fiber 4 g
Protein 2 g
Carbohydrates 9 g
Potassium 179 mg

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CaribbeanCasserole
Thistropical-inspireddishisgentlyspicedforarichflavor.
1mediumonion,chopped
greenpepper,diced
1tablespooncanolaoil
114-ouncecanstewedtomatoes
116-ouncecanblackbeans(orbeansofyourchoice)
1teaspoonoreganoleaves
teaspoongarlicpowder
1cupsinstantbrownrice,uncooked
1. Sauteonionandgreenpepperincanolaoil,inalargepan,untiltender.
Donotbrown.
2. Addtomatoes,beans(includeliquidfromboth),oregano,andgarlic
powder. Bringtoaboil. Stirinriceandcover. Reduceheattosimmer
for5minutes.Removefromheatandletstandfor5minutes.
Yield: 10servings
Servingsize: 1cup
Calories 185
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 297 mg
Total Fiber 7 g
Protein 7 g
Carbohydrates 37 g
Potassium 292 mg

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SpicyOkra
Youwilllovethiszestyokradish.
210-ouncepackagesfrozen,cutokra
1mediumonion,coarselychopped
114-ouncecanofdicedtomatoes
1freshjalapeopepper(orhabanerochile),pierced3timeswithafork
teaspoonsalt
teaspoonblackpepper
1. Rinseokrainacolanderunderhotwater.
2. Heatoilina10-inchheavyskilletovermoderatelyhighheat.Saute
onionforabout3minutes.Addtomatoes(includingjuice)andchile,
andboil.Stirthemixturefor8minutes.Addokraandcook,gently
stirring,untilokraistender,about5minutes.
3. Stirinsaltandpepperanddiscardthechile.
Yield: 10servings
Servingsize: cup
Calories 99
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 133 mg
Total Fiber 5 g
Protein 4 g
Carbohydrates 15 g
Potassium 563 mg
MainDishes
CrispyOven-FriedChicken
Mouth-WateringOven-FriedFish
Finger-LickingCurriedChicken
PoachedSalmon
JamaicanJerkChicken
BakedPorkChops
JumpinJambalaya
ScrumptiousMeatLoaf
SpicySouthernBarbecuedChicken
CrispyOven-FriedChicken
Kidswilllovethischickenanditsgoodfortheheart.
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cupfat-freemilkorbuttermilk
1teaspoonpoultryseasoning
1cupcornfakes,crumbled
1tablespoonsonionpowder
1tablespoonsgarlicpowder
2teaspoonsblackpepper
2teaspoonsdriedhotpepper,crushed
1teaspoonginger,ground
8pieceschicken,skinless(4breasts,4drumsticks)
afewshakespaprika
1teaspoonvegetableoil
1. Preheatovento350
o
F.
2. Addteaspoonofpoultryseasoningtomilk.
3. Combineallotherspiceswithcornflakecrumbs,andplacein
plasticbag.
4. Washchickenandpatdry. Dipchickenintomilkandshaketoremove
excess. Quicklyshakeinbagwithseasoningsandcrumbs,andremove
thechickenfromthebag.
5. Refrigeratechickenfor1hour.
6. Removechickenfromrefrigeratorandsprinklelightlywith
paprikaforcolor.
7. Spacechickenevenlyongreased
bakingpan.
8.Coverwithaluminumfoilandbake
for40minutes.Removefoiland
continuebakingforanother3040
minutesoruntilmeatcaneasilybe
pulledawayfromthebonewithfork.
Drumsticksmayrequirelessbaking
timethanbreasts.Crumbswillform
crispyskin.
Note:Donotturnchickenduringbaking.
Yield: 10servings
Servingsize: breastor2
smalldrumsticks
Calories 117
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 49 mg
Sodium 67 mg
Total Fiber 1 g
Protein 17 g
Carbohydrates 6 g
Potassium 1 mg

Mouth-WateringOven-FriedFish
Thishearthealthydishcanbemadewithmanykindsoffishtobe
enjoyedoverandover.
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2poundsfshfllets
1tablespoonlemonjuice,fresh
cupfat-freeor1%buttermilk
2dropshotsauce
1teaspoonfreshgarlic,minced
teaspoonwhitepepper,ground
teaspoonsalt
teaspoononionpowder
cupcornfakes,crumbled,orregularbreadcrumbs
1freshlemon,cutinwedges
2. Cleanandrinsefish.Wipefilletswithlemonjuiceandpatdry.
3. Combinemilk,hotsauce,andgarlic.
4. Combinepepper,salt,andonionpowderwithcrumbs
andplaceonplate.
5. Letfilletssitbrieflyinmilk.Removeandcoatfilletsonboth
sideswithseasonedcrumbs.Letstandbrieflyuntilcoating
stickstoeachsideoffish.
6. Arrangeonlightlyoiledshallow
bakingdish.
7. Bakefor20minutesonmiddle
rackwithoutturning.
8. Cutinto6pieces.Servewith
freshlemon.
Yield: 6servings
Servingsize: 1 cutpiece
Calories 183
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 80 mg
Sodium 325 mg
Total Fiber 1 g
Protein 30 g
Carbohydrates 10 g
Potassium 453 mg
Finger-LickingCurriedChicken
Thenametellsallgingerandcurrypowdermakeitirresistible.
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1teaspoonscurrypowder
1teaspoonthyme,crushed
1stalkscallion,chopped
1tablespoonhotpepper,chopped
1teaspoonblackpepper,ground
8clovesgarlic,crushed
1tablespoonginger,grated
teaspoonsalt
1tablespoonoliveoil
1cupwater
1mediumwhitepotato,diced
1largeonion,chopped
1. Washchickenandpatdry.
2. Mixtogethercurrypowder,thyme,scallion,hotpepper,cayenne
pepper,blackpepper,garlic,ginger,andsalt.
3. Sprinkleseasoningmixtureonchicken.
4. Marinateforatleast2hoursinrefrigerator.
5. Heatoilinskilletovermediumheat.Addchickenandsaute.
6. Addwaterandallowchickentocookovermediumheatfor30minutes.
7. Adddicedpotatoesandcook
foranadditional30minutes.
8. Addonionsandcookfor15
minutesmoreoruntilmeat
istender.
Yield: 10servings
smalldrumsticks
Calories 134
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 49 mg
Sodium 279 mg
Total Fiber 1 g
Protein 17 g
Carbohydrates 7 g
Potassium 302 mg

PoachedSalmon
Thetomatorelishaddsjusttherightamountofflavor.
SpicyTomatoRelish
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2mediumtomatoes,chopped
2tablespoonsyellowonion,
fnelychopped
2tablespoonsfreshparsley,
fnelychopped
1teaspoonredpepperfakes,
ortotaste
cupredwinevinegar
2tablespoonsoliveoil
blackpepper,totaste
Salmon
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45-ouncesalmonsteaks
3cupswater
4blackpeppercorns
1lemon,thicklysliced
3parsleysprigs
1smallonion,thicklysliced
2bayleaves
1. Forrelish,combinealltheingredientsinabowlandsetaside.
2. Usingapanlargeenoughtoholdsalmonsteaks,bringwatertoa
boilandaddpeppercorns,lemonslices,parsley,onion,andbayleaf.
3. Lowerheattoagentlesimmer,cover,andletflavorsinfusefor
5minutes.Addsalmonsteaksandmakesuretheyarecovered
withwater.Addadditionalwaterifneeded.
4. Cook,uncovered,for10to12minutesoruntilfishisjusttender.
Itwillflakeeasilywhentestedwithafork.Neverletwaterboil
orfishwilltoughen.
5. Dividetherelishonfourplates.

Yield: 4servings
Servingsize: 1salmonsteak
andcuprelish
Calories 246
Total Fat 10 g
Saturated Fat 3 g
Cholesterol 93 mg
Sodium 94 mg
Total Fiber 2 g
Protein 31 g
Carbohydrates 7 g
Potassium 945 mg
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JamaicanJerkChicken
Thespicesandpeppersinthisdishwilltransportyoutoawholenewtaste.
teaspooncinnamon,ground
1teaspoonsallspice,ground
1teaspoonsblackpepper,ground
1tablespoonhotpepper,chopped
1teaspoonhotpepper,crushed,dried
2teaspoonsoregano,crushed
2teaspoonsthyme,crushed
teaspoonsalt
6clovesgarlic,fnelychopped
1cuponion,pureedorfnelychopped
cupvinegar
3tablespoonsbrownsugar
1. Preheatovento350
o
F.Washchickenandpatdry.
2. Combineallingredientsexceptchickeninlargebowl. Rubseasonings
overchickenandmarinateinrefrigeratorfor6hoursorlonger.
3. Spacechickenevenlyonnonstickorlightlygreasedbakingpan.
4. Coverwithaluminumfoilandbakefor40minutes.Removefoiland
continuebakingforanadditional3040minutesoruntilthemeatcan
easilybepulledawayfromthebonewithafork.
Yield: 10servings
smalldrumsticks
Calories 113
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 49 mg
Sodium 161 mg
Total Fiber 1 g
Protein 16 g
Carbohydrates 6 g
Potassium 192 mg

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BakedPorkChops
Youcanreallysinkyourchopsintothesetheyremademoistandspicy
witheggwhites,evaporatedmilk,andalivelyblendofherbs.
6leancenter-cutporkchops,-inchthick
1eggwhite
1cupfat-freeevaporatedmilk
cupcornfakecrumbs
cupfne,drybreadcrumbs
4teaspoonspaprika
2teaspoonsoregano
teaspoonchilipowder
2teaspoonsgarlicpowder
2teaspoonsblackpepper
teaspoondrymustard
2teaspoonssalt
2. Trimfatfromporkchops.
3. Beateggwhitewithfat-freeevaporatedmilk. Placeporkchopsinmilk
mixtureandletstandfor5minutes,turningonce.
4. Meanwhile,mixcornflakecrumbs,breadcrumbs,spices,andsaltin
smallbowl.
5. Usenonstickcookingsprayon13x9-inchbakingpan.
6. Removeporkchopsfrommilk
mixtureandcoatthoroughly
withcrumbmixture.
7. Placeporkchopsinpanandbakefor
20minutes.Turnporkchopsandbake
foranadditional15minutesoruntil
nopinkremains.
Note:Trytherecipewithskinless,boneless
chickenorturkeypartsorfshbakeforjust
20minutes.
Yield: 6servings
Servingsize: 1 porkchop
Calories 216
Total Fat 10 g
Saturated Fat 8 g
Cholesterol 62 mg
Sodium 346 mg
Total Fiber 1 g
Protein 25 g
Carbohydrates 10 g
Potassium 414 mg

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JumpinJambalaya
Hereisajambalayathatyourfamilycanenjoy.Ithaslotsofflavor,
veggies,andtastylow-fatmeats! Greensaladisanicesidedish.
14ounceslow-fatturkeykielbasa
1poundboneless,skinlesschickenbreast
nonstickcookingspray
1mediumcelerystalk,chopped
2smallonions,chopped
1smallbunchgreenonions,chopped
1mediumgreenbellpepper,chopped
114-ouncecanofdicedtomatoes,nosaltadded
1cupsuncookedbrownrice
4cupswater
2cubes,low-sodiumchickenbouillon
1bayleaf
1teaspoonscayennepepper
3tablespoonsparsley,fnelychopped
1. Washchickenandpatdry.Cutthechickenbreastandkielbasainto
1-inchchunks.
2. Sprayamedium-sizedpanwithnonstickcookingspray.Brownthe
sausageandchickenovermediumheatandremovefromthepan.
3. Addnext6ingredientstothesamepotandcookovermediumheat
for10minutes.
4. Putthecookedmeatbackinthepot;
addtherice,water,chickenbouillon
cubes,bayleaf,andcayennepepper.
Bringtoaboil.Cover,reduceheat,
andletsimmerforabout50minutes*
oruntilthewaterisevaporated.
5. Stirinparsleyand
servewarm.
*Instantbrownrice
willtakelesstime.
Yield: 9servings
Servingsize: 1 cup
Calories 250
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 53 mg
Sodium 531 mg
Total Fiber 5 g
Protein 22 g
Carbohydrates 31 g
Potassium 427 mg

ScrumptiousMeatLoaf
Gotthemeatloafblahs?Thisrecipetransformstheordinaryinto
theextraordinary.
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1poundextraleangroundbeef
cuptomatopaste
4cupsonion,chopped
4cupsgreenpepper
4cupsredpepper
1cupfreshtomatoes,blanched,chopped
2teaspoonsmustard,lowsodium
4teaspoonsgroundblackpepper
2teaspoonshotpepper,chopped
2scallions,chopped
2teaspoonsgroundginger
8teaspoonsgroundnutmeg
1teaspoonorangerind,grated
2teaspoonsthyme,crushed
4cupsbreadcrumbs,fnelygrated
2. Mixallingredientstogether.
3. Placein1-poundloafpan(preferablywithdriprack)andbake,
covered,for50minutes.
4. Uncoverpanandcontinuebakingfor12minutes.
-
Yield: 6servings
Servingsize: 1-inch
thickslice
Calories 193
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 45 mg
Sodium 91 mg
Total Fiber 2 g
Protein 17 g
Carbohydrates 11 g
Potassium 513 mg
SpicySouthernBarbecuedChicken
LetyourselffallunderthespellofthisSouthern-style,sweet
barbecuesauce.
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5tablespoonstomatopaste
1teaspoonketchup
2teaspoonshoney
1teaspoonmolasses
1teaspoonWorcestershiresauce
4teaspoonswhitevinegar
teaspoonblackpepper
teaspoononionpowder
2clovesgarlic,minced
teaspoonginger,grated
1poundschicken(breasts,drumsticks),skinless
1. Combineallingredientsexceptchickeninsaucepan.
2. Simmerfor15minutes.
3. Washchickenandpatdry.Placeitonlargeplatterandbrush
withhalfthesaucemixture.
4. Coverwithplasticwrapandmarinateinrefrigeratorfor1hour.
5. Placechickenonbakingsheetlinedwithaluminumfoilandbroil
for10minutesoneachsidetosealinjuices.
6. Removefrombroilerandadd
remainingsaucetochicken.
Coverwithaluminumfoiland
bakeat350
o
Ffor30minutes.
Yield: 6servings
smalldrumsticks
Calories 176
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 81 mg
Sodium 199 mg
Total Fiber 1 g
Protein 27 g
Carbohydrates 7 g
Potassium 392 mg

Desserts
1-2-3PeachCobbler
Mock-SouthernSweetPotatoPie
SouthernBananaPudding
SummerBreezeSmoothie
TangyFruitSalad
1-2-3PeachCobbler
Whatcouldbebetterthanpeachcobblerstraightfromtheoven?
Trythishealthierversionoftheclassicfavorite.
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teaspoongroundcinnamon
1tablespoonvanillaextract
2tablespoonscornstarch
1cuppeachnectar
cuppineapplejuiceorpeachjuice
(ifdesired,usejuicereservedfrom
cannedpeaches)
216-ouncecansofpeaches,packed
injuice,drained,(or1pounds,
fresh,sliced)
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1tablespoontubmargarine
1cupdrypancakemix
cupall-purposefour
cupsugar
cupfat-freeevaporatedmilk
teaspoonnutmeg
1tablespoonbrownsugar

1. Preheatovento400
o
F.
2. Combinecinnamon,vanilla,cornstarch,peachnectar,and
juiceinsaucepanovermediumheat.Stirconstantlyuntil
mixturethickensandbubbles.
3. Addslicedpeachestomixture.
4. Reduceheatandsimmerfor510minutes.
5. Inanothersaucepan,meltmargarineandsetaside.
6. Lightlyspray8-inch-squareglassdishwithcooking
spray.Pourhotpeachmixtureintodish.
Yield: 8servings
Servingsize: 1square
Calories 271
Total Fat 4 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 263 mg
Total Fiber 2 g
Protein 4 g
Carbohydrates 54 g
Potassium 284 mg
7.Inanotherbowl,combinepancakemix,
flour,sugar,andmeltedmargarine.Stir
inmilk.Quicklyspoonthismixture
overpeachmixture.
8. Combinenutmegandbrownsugar.
Sprinklemixtureontopofbatter.
9. Bakefor1520minutesoruntil
goldenbrown.
10.Coolandcutintoeightsquares.

Mock-SouthernSweetPotatoPie
Theresnothingfakeabouttheflavorinthishearthealthytreat.
Crust
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1cupsfour
teaspoonsugar
cupfat-freemilk
2tablespoonsvegetableoil
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Filling
cupwhitesugar
cupbrownsugar
teaspoonsalt
teaspoonnutmeg
3largeeggs,beaten
cupfat-freeevaporatedmilk
1teaspoonvanillaextract
3cupssweetpotatoes(cookedand
mashed)
1. Preheatovento350
o
F.
Topreparecrust:
2. Combineflourandsugarinbowl.
3. Addmilkandoiltoflourmixture.
4. Stirwithforkuntilwellmixed.Form
pastryintosmoothballwithyourhands.
5. Rollballbetweentwo12-inchsquaresofwaxpaper,using
short,briskstrokes,untilpastryreachesedgesofpaper.
6. Peelofftoppaperandinvertcrustintopieplate.
Topreparefilling:
7. Combinesugars,salt,nutmeg,
andeggs.
8. Addmilkandvanilla.Stir.
9. Addsweetpotatoesandmixwell.
Puttingittogether:
10. Pourmixtureintopieshell.
11. Bakefor60minutesoruntilcrustis
goldenbrown.Coolandcutinto16slices.
Yield: 16servings
Servingsize: 1 slice
Calories 147
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 40 mg
Sodium 98 mg
Total Fiber 2 g
Protein 4 g
Carbohydrates 27 g
Potassium 293 mg
SouthernBananaPudding
Thistraditionaldessertwithahealthytwistwillpleaseyourentirefamily.
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3cupscold,fat-freemilk
2smallpackages(4servingsize)offat-free,sugar-free
instantvanillapuddingandpie-fllingmix
32reduced-fatvanillawafers
2mediumbananas,sliced
2cupsfat-free,frozenwhippedtopping,thawed
1. Mix3cupsofthemilkwiththepuddingmixes.Beatthepudding
mixturewithawirewhiskfor2minutesuntilitiswellblended.Let
standfor5minutes.
2. Fold1cupofthewhippedtoppingintothepuddingmix.
3. Arrangealayerofwafersonthebottomandsidesofa2-quart
servingbowl.Drizzle2tablespoonsoftheremainingmilkover
thewafers.Addalayerofbananaslicesandtopwithone-third
ofthepudding.
4. Repeatlayers,drizzlingwaferlayerwithremainingmilkand
endingwithpudding.Spreadtheremainingwhippedtopping
overthepudding.
5. Refrigerateforatleast3hoursbeforeserving.
Yield: 10servings
Servingsize: cup
Calories 143
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 2 mg
Sodium 329 mg
Total Fiber 1 g
Protein 4 g
Carbohydrates 29 g
Potassium 237 mg

SummerBreezeSmoothie
Heresaperfectlow-fatthirstquencher.
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1cupyogurt,plain,nonfat
6mediumstrawberries
1cuppineapple,crushed,cannedinjuice
1mediumbanana
1teaspoonvanillaextract
4icecubes
1. Placeallingredientsinblenderandpureeuntilsmooth.
2. Serveinfrostedglass.
Yield: 3servings
Servingsize: 1 cup
Calories 121
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 64 mg
Total Fiber 2 g
Protein 6 g
Carbohydrates 24 g
Potassium 483 mg
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TangyFruitSalad
Whatagreatwaytoenjoyfruit!
2tablespoonsinstantsugar-freevanillapuddingmix*
1cuplightvanillayogurt
115-ouncecanpineapplechunks,injuice,drained
111-ouncecanmandarinoranges,injuice,drained
1cupgrapes
2mediumbananas,sliced
1. Combinepuddingmixandyogurt.Mixfruitinmediumbowl.
2. Stirfruitintoyogurtmixture.
3. Refrigerate.Servewhenchilled.
*Theleftoverpuddingmixcanbeblendedwithmilk(accordingtothebox
instructions)andusedasatoppingforberries.
Yield: 6servings
Servingsize: cup
Calories 134
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 1 mg
Sodium 38 mg
Total Fiber 3 g
Protein 3 g
Carbohydrates 33 g
Potassium 417 mg
RecipeSubstitutionsfor
HeartHealthyCooking
IsItDoneYet?Temperature
RulesforSafeCooking
RecipeSubstitutionsfor
HeartHealthyCooking
Usethesuggestionsbelowtolowersaturatedfatandcaloriesinyour
favoriterecipes.Addherbsandspicesinsteadofsalttoenhanceflavor.
Recipecallsfor: Substitute:
Wholemilk Fat-freeorlow-fat(1%)milk
Cream Evaporatedfat-freemilk
Mixequalamountslow-fat(1%)milk
andfat-freeevaporatedmilk
Sourcream Fat-freeorlow-fatsourcream
Mayonnaise Fat-freeorlow-fatmayonnaise
1cupofbutter 1cuptubmargarine
cupvegetableoil
Oil(forbaking) Equalamountsofapplesauceorprunepuree
Oil(forsauteing) Water
Nonstickcookingspray
Low-sodiumbroth
1wholeegg cupeggsubstituteor2eggwhites
1eggtothicken 1tablespoonfour
Groundbeef(alltypes) Extraleangroundbeeforturkey
(10%orlessfat)
Turkey(10%orlessfat)

Recipecallsfor: Substitute:
Sausage Turkeysausage(10%orlessfat)
Vegetariansausage
Saladdressing Fat-freeorlow-fatdressing
Flavoredvinaigrette
Flavoredvinaigrette(madewitholiveoil,
waterandvinegar,orlemonjuice)
Creamsoup Fat-freeorlow-fatcannedcreamsoup
Homemadebrothaferremovingthefat
Fat-freebrothmixedwithfat-freemilkor
fat-freeevaporatedmilk

IsItDoneYet?
TemperatureRulesforSafeCooking
Makesureyoucookandkeepfoodsatthecorrecttemperatureto
ensurefoodsafety.Bacteriacangrowinfoodsbetween40Fand
140F.Tokeepfoodsoutofthisdangerzone,keepcoldfoodscold
andhotfoodshot.Useacleanthermometerandmeasurethe
internaltemperatureofcookedfoodtomakesuremeat,poultry,
andeggdishesarecookedtothetemperatureslistedbelow.
Beef, Veal, Lamb
Steaks & Roasts
145 F
Pork
160 F
Beef, Veal, Lamb
Ground
160 F
Turkey, Chicken & Duck
Whole, Pieces & Ground
165 F
Fish
145 F
Egg Dishes
160 F
USDA Recommended Safe Minimum Internal Temperatures
Is it done yet?
You cant tell by looking. Use a food thermometer to be sure.
www.IsItDoneYet.gov

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, and 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.
NIHPublicationNo.08-3792
RevisedMay2008

African American Style: Heart Healthy Home Cooking

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