new

american
heart
association
the

cookbook

8th edition

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Also by the American Heart Association
American Heart Association Complete Guide to Women’s Heart Health
American Heart Association Healthy Family Meals
American Heart Association Quick & Easy Meals
American Heart Association Low-Fat, Low-Cholesterol Cookbook, 4th Edition
American Heart Association No-Fad Diet
American Heart Association Low-Salt Cookbook, 3rd Edition
American Heart Association Quick & Easy Cookbook
American Heart Association One-Dish Meals
American Heart Association Low-Calorie Cookbook
American Heart Association Low-Fat & Luscious Desserts

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new
american
heart
association
the

cookbook

8th edition

clarkson potter/publishers
new york

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Copyright © 1973, 1975, 1979, 1984, 1991, 1998, 2004, 2010 by
the American Heart Association
Illustrations copyright © 1998 by Paul Hoffman
All rights reserved.
Published in the United States by Clarkson Potter/Publishers, an imprint of
the Crown Publishing Group, a division of Random House, Inc., New York.
www.crownpublishing.com
www.clarksonpotter.com
Clarkson Potter is a trademark and Potter and colophon are registered
trademarks of Random House, Inc.
Previous editions of this work were published in 1973, 1975, 1979, 1984, 1991, 1998,
and 2004.
Your contributions to the American Heart Association support research that helps
make publications like this possible. For more information, call 1-800-AHA-USA1
(1-800-242-8721) or contact us online at www.americanheart.org.
Library of Congress Cataloging-in-Publication Data
American Heart Association new American cookbook / American Heart Associaiton
— 8th ed.
   p.  cm.
  Includes index.
  1. Heart—Disease—Diet therapy—Recipes.  2. Low-cholesterol diet—Recipes.
I. American Heart Association.  II. Title: New American cookbook.
  RC684.D5A44  2010
  641.5'6311—dc22 2009044692
ISBN 978-0-307-40757-3
Printed in the United States of America
Design by Stephanie Huntwork
Eighth Edition

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contents

Acknowledgments
Preface

vi

vii

eat well to stay well

ix

Making Healthy Food Choices x
Making Healthy Lifestyle Choices
About the Recipes xix

xvii

Recipes
Appetizers, Snacks, and Beverages
Soups 40
Salads and Salad Dressings 82
Seafood 140
Poultry 204
Meats 282
Vegetarian Entrées 348
Vegetables and Side Dishes 412
Sauces and Gravies 492
Breads and Breakfast Dishes 514
Desserts 564

2

Appendixes
A. How Your Diet Affects Your Heart 640
B. Shopping with Your Heart in Mind 642
C. Cooking for a Healthy Heart 652
D. Menu Planning for Holidays and Special Occasions
E. Equivalents and Substitutions 663

660

Index 667

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ACKNOWLEDGMENTS

American Heart Association Consumer Publications
Director: Linda S. Ball
Managing Editor: Deborah A. Renza
Senior Editor: Janice Roth Moss
Science Editor/Writer: Jacqueline F. Haigney
Assistant Editor: Roberta Westcott Sullivan
Recipe Developers for This and Previous Editions
Ellen C. Boeke
Claire Criscuolo
Sarah Fritschner
FRP
Nancy S. Hughes
Ruth Mossok Johnston
Jackie Mills, M.S., R.D.
Carol Ritchie
Julie Shapiro, R.D., L.D.
Marjorie Steenson
Linda Foley Woodrum
Nutrition Analyst
Tammi Hancock, R.D.

vi

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PREFACE

T

oday more than ever, the scientific community agrees that a healthy
diet and lifestyle translate to a healthy body. Because food choices
play such an important role in overall heart health, the American Heart
Association has been publishing cookbooks for nearly four decades to help
Americans eat well. Like the science behind it, this cookbook has undergone many transitions since the first edition was published in 1973. Our
understanding of nutrition science has grown, new food products have
emerged, and the cooking and eating habits of American families have
changed. To keep up with these ongoing shifts, The New American Heart
Association Cookbook is continuously revised to reflect the latest developments in cardiovascular science as well as new trends in taste and food
preparation.
As the nation’s leading authority on heart health, the American Heart
Association creates our cookbooks and recipes to move our nutrition message from words into action. Eating good-for-you food does not have to
come at the expense of good taste. To accomplish this goal, we work with
a team of experts from both the health and culinary fields to ensure that
each and every recipe delivers on all fronts. As a result, in these pages you’ll
find more than 600 dishes that meet not only our high standards for good
heart health but also your expectations for exceptional flavor.
For the eighth edition of this practical and comprehensive cookbook,
we have also updated the information on our dietary guidelines according
to the most current scientific consensus. To help you adhere to those recommendations, we’ve made sure our recipes provide you with opportunities to incorporate more whole grains, vegetables, and fruits into your diet
in delicious ways.
Having sold more than 3 million copies of this, our flagship cookbook, known over the years simply as “Big Red,” we at the American
Heart Association take great pleasure in knowing that our efforts have
been helping individuals and families eat well and enjoy delicious meals
together—while safeguarding their hearts—for more than 35 years. We
are thrilled to carry on this tradition by offering you and your family this
latest edition of Big Red for good eating and good health for years to come.
Rose Marie Robertson, M.D.
Chief Science Officer
American Heart Association/American Stroke Association
vii

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sesame-peanut pasta
Serves 4

While the pasta is cooking, you can prepare the super simple seven-ingredient
sauce and have this dish put together in minutes! It’s delicious either hot or cold.
8 ounces dried whole-grain spaghetti
½ cup low-sodium vegetable broth,
such as on page 44
2 medium green onions, thinly sliced
3 tablespoons peanut butter

1 tablespoon plus 1 teaspoon cider
vinegar or plain rice vinegar
1 teaspoon toasted sesame oil
¹⁄8 to ¼ teaspoon cayenne
¹⁄8 teaspoon salt

Prepare the spaghetti using the package directions,
omitting the salt. Drain well in a colander. Transfer to a
platter.
Meanwhile, in a medium bowl, whisk together the
remaining ingredients. Stir into the spaghetti. Serve for
a hot entrée or cover and refrigerate for a cold entrée.

per serving

Calories 290
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.0 g
Cholesterol 0 mg
Sodium 132 mg
Carbohydrates 45 g
Fiber 7 g
Sugars 4 g
Protein 10 g
Dietary Exchanges
3 starch, ½ very lean meat,
1 fat

354

vegetarian entrées

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frozen cocoa cream
with dark cherries
Serves 4

This frozen “cream” is so smooth and, well, creamy! Make a double batch so you
can have some on hand—you’ll be very glad you did.
8 ounces fat-free frozen whipped
topping, thawed in refrigerator
1½ tablespoons unsweetened cocoa
powder (dark preferred)
8 ounces frozen dark sweet cherries,
thawed

¼ cup water
1 teaspoon cornstarch
¹⁄8 to ¼ teaspoon almond extract
¼ cup sliced almonds, dry-roasted

Spoon the whipped topping into a medium bowl. Using
a fine-mesh sieve, sift the cocoa powder over the
whipped topping. Stir gently until well blended. Spoon
into four 6-ounce porcelain ramekins or glass custard
cups. Cover with plastic wrap. Freeze for about 2 hours,
or until firm.
Meanwhile, in a medium nonstick skillet, gently stir the
cherries, water, and cornstarch until the cornstarch is
dissolved. Bring to boil over medium-high heat and boil
for 1 minute, stirring occasionally. Remove from the
heat and let cool completely, about 30 minutes.
Stir in the almond extract. Pour into a small airtight
container. Cover and refrigerate until needed.
To serve, spoon the cherry mixture over the cocoa
creams in the ramekins. Sprinkle with the almonds.

cook’s tip
Instead of making this dessert taste more “almondy,”
the larger amount of almond extract actually brings
out the cherry flavor.

cook’s tip
If you made extra creams, cover them with aluminum
foil and freeze them, without the cherry topping and
almonds, for up to 10 days.

per serving

Calories 175
Total Fat 3.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 32 mg
Carbohydrates 31 g
Fiber 2 g
Sugars 14 g
Protein 2 g
Dietary Exchanges
2 carbohydrate, ½ fat

desserts

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627

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The New American Heart Association Cookbook, 8th Edition
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