Serves 2; 3 ounces steak and 1/2 cup vegetables per serving

Preparation time: 10 minutes

Slow braising is the key to successfully tenderizing very lean eye-of-round steaks. Zesty spices and an aromatic vegetable mixture give this dish its Cajun-Creole zip.

2 teaspoons salt-free Cajun-Creole seasoning blend
2 eye-of-round steaks (about 4 ounces each), all visible fat discarded
2 teaspoons olive oil
1/2 14.5-ounce can no-salt-added diced tomatoes, undrained (about 1 cup)
1/4 cup water
1/2 medium green bell pepper, chopped
1/2 medium rib of celery, cut into 1/2-inch slices
2 tablespoons chopped onion
1 medium garlic clove, minced
1/4 teaspoon salt

1.  Sprinkle the seasoning blend over both sides of the steaks.
 

2.  In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the steaks for 2 minutes on each side, or until browned. Transfer to a plate.

3.  In the same skillet, stir together the tomatoes with liquid, water, bell pepper, celery, onion, garlic, and salt. Add the steaks. Spoon the sauce over the steaks. Bring to a simmer. Reduce the heat and simmer for 1 hour 15 minutes, or until tender.

Time-Saver: If you are pressed for time, you can serve the steaks after about 45 minutes of simmering. They should be tender enough by then, though they will be even better with the full simmering time.

Exchanges/Choices
2 Vegetable
3 Lean Meat
1 Fat

Calories                    225
   Calories from Fat        70
Total Fat                   8.0 g
   Saturated Fat             1.9 g
   Trans Fat                   0.0 g
   Polyunsaturated Fat    0.7 g
   Monounsaturated Fat  4.9 g
Cholesterol               50 mg
Sodium                    390 mg
Total Carbohydrate  10 g
   Dietary Fiber               3 g
   Sugars                       6 g
Protein                      28 g

This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 2; 3 ounces steak and 1/2 cup vegetables per serving

Preparation time: 10 minutes

Slow braising is the key to successfully tenderizing very lean eye-of-round steaks. Zesty spices and an aromatic vegetable mixture give this dish its Cajun-Creole zip.

2 teaspoons salt-free Cajun-Creole seasoning blend
2 eye-of-round steaks (about 4 ounces each), all visible fat discarded
2 teaspoons olive oil
1/2 14.5-ounce can no-salt-added diced tomatoes, undrained (about 1 cup)
1/4 cup water
1/2 medium green bell pepper, chopped
1/2 medium rib of celery, cut into 1/2-inch slices
2 tablespoons chopped onion
1 medium garlic clove, minced
1/4 teaspoon salt

1.  Sprinkle the seasoning blend over both sides of the steaks.
 

2.  In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the steaks for 2 minutes on each side, or until browned. Transfer to a plate.

3.  In the same skillet, stir together the tomatoes with liquid, water, bell pepper, celery, onion, garlic, and salt. Add the steaks. Spoon the sauce over the steaks. Bring to a simmer. Reduce the heat and simmer for 1 hour 15 minutes, or until tender.

Time-Saver: If you are pressed for time, you can serve the steaks after about 45 minutes of simmering. They should be tender enough by then, though they will be even better with the full simmering time.

Exchanges/Choices
2 Vegetable
3 Lean Meat
1 Fat

Calories                    225
   Calories from Fat        70
Total Fat                   8.0 g
   Saturated Fat             1.9 g
   Trans Fat                   0.0 g
   Polyunsaturated Fat    0.7 g
   Monounsaturated Fat  4.9 g
Cholesterol               50 mg
Sodium                    390 mg
Total Carbohydrate  10 g
   Dietary Fiber               3 g
   Sugars                       6 g
Protein                      28 g

This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 2; 3 ounces chicken and 1 heaping tablespoon sauce per serving

Preparation time: 15 minutes

Served with a sweet and tangy dipping sauce, this chicken entrée gets its crisp coating from Japanese-style bread crumbs called panko.

3 tablespoons panko
1 teaspoon garlic powder
1 teaspoon very finely snipped fresh parsley
1/2 teaspoon firmly packed grated lemon zest
1/4 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, pounded to 1/4-inch thickness
2 teaspoons and 1/2 teaspoon olive oil, divided use
2 teaspoons minced shallot
1/2 cup fat-free, low-sodium chicken broth
2 teaspoons raspberry vinegar
2 1/2 teaspoons all-fruit raspberry spread (seedless preferred)

1.  In a shallow dish, combine the panko, garlic powder, parsley, lemon zest, mustard, salt, and pepper, lightly stirring together with a fork. Put one piece of chicken in the crumbs. Using your fingertips, firmly press the crumbs so they adhere to the chicken. Turn over and repeat. Repeat with the remaining chicken. Discard any crumb mixture remaining.

2.  In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for about 4 minutes on each side, or until it is cooked through and the crumbs are golden brown. Transfer to a plate. Cover to keep warm.

3.  To make the sauce, put the remaining 1/2 teaspoon oil in the skillet, swirling to coat the bottom. Cook the shallot over medium heat for about 1 minute, stirring constantly and scraping to dislodge the browned bits (a wooden spoon or heatproof scraper works well). Slowly pour in the broth and vinegar. (The mixture will bubble vigorously.)

4.  Increase the heat to medium-high and cook for about 2 minutes, or until the sauce reduces slightly. Remove from the heat. Add the raspberry spread, stirring until melted.

5.  Slice the chicken diagonally into strips. Serve with the sauce on the side.

Cook’s Tip: Japanese bread crumbs, known as panko, make a delicious, crunchy coating. Panko is coarser than the usual dried bread crumbs and contains far less sodium. Look for panko near the other packaged bread crumbs or in the Asian section of the store.

Exchanges/Choices
1/2 Carbohydrate
3 Lean Meat
1 Fat

Calories                    225
   Calories from Fat        80
Total Fat                   9.0 g
   Saturated Fat              1.6 g
   Trans Fat                    0.0 g
   Polyunsaturated Fat    1.2 g
   Monounsaturated Fat  5.1 g
Cholesterol                65 mg
Sodium                     310 mg
Total Carbohydrate     9 g
   Dietary Fiber               1 g
   Sugars                        4 g
Protein                      25 g

This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 2; 1 pear half and 1 tablespoon sauce per serving

Preparation time: 10 minutes

Serve this multipurpose dish warm, at room temperature, or cold as a dessert, salad, or side.

1/3 cup pomegranate juice
2 teaspoons sugar
1 medium pear, peeled, halved, and cored
1/4 teaspoon cornstarch
1 teaspoon water
1/4 teaspoon grated lemon zest
1/4 teaspoon vanilla extract
2 tablespoons sliced almonds, dry-roasted, crumbled

1.  In a small saucepan, stir together the pomegranate juice and sugar. Add the pear halves with the cut side down. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 5 minutes, or until tender, turning occasionally. Remove from the heat. Leaving the liquid in the pan, transfer the pear halves with the cut side down to dessert plates.

2.  Put the cornstarch in a small bowl. Add the water, stirring to dissolve. Pour into the same pan. Bring to a boil over medium-high heat, whisking constantly. Boil for 1 minute. Remove from the heat. Stir in the lemon zest and vanilla. Spoon over the pears. Sprinkle with the almonds.

Cook’s Tip: Be sure to use a ripe pear for peak texture and flavor. A firm pear not only will require at least twice as much cooking time but also will not be as tender, sweet, and flavorful.

Exchanges/Choices
1 1/2 Fruit
1/2 Fat

Calories                    120
   Calories from Fat        25
Total Fat                   3.0 g
   Saturated Fat              0.2 g
   Trans Fat                    0.0 g
   Polyunsaturated Fat    0.7 g
   Monounsaturated Fat  1.9 g
Cholesterol               0 mg
Sodium                    0 mg
Total Carbohydrate  23 g
   Dietary Fiber               3 g
   Sugars                       17 g
Protein                      1 g

This recipe is reprinted with permission from Diabetes & Heart Healthy Meals For Two, Copyright © 2008 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 4; 3 ounces fish and 2 tablespoons salsa per serving

Ingredients
Vegetable oil spray

Salsa
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in
    extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or
    1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin

Salmon
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)

Directions
Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.

In a medium bowl, stir together the salsa ingredients.

Rinse the fish and pat dry with paper towels. Season with the salt and pepper.

Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.

Nutrition Analysis (per serving)
Calories 304; Calories from Fat 112; Total Fat 12 g; Saturated Fat 2.2 g; Polyunsaturated Fat 2.8 g; Monounsaturated Fat 6.0 g; Cholesterol 96 mg; Sodium 222 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 13 g; Protein 31 g

Dietary Exchange
4 lean meat; 1 fruit

This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 4; 3 ounces fish and 2 tablespoons salsa per serving

Ingredients
Vegetable oil spray

Salsa
1 medium mango, chopped
1 cup chopped fresh peeled peaches or 8-ounce can light peaches in
    extra-light syrup, drained and chopped
3 tablespoons chopped red onion
1 small fresh jalapeño pepper, seeds and ribs discarded, chopped, or
    1/2 teaspoon bottled pickled jalapeño juice
1/4 cup snipped fresh cilantro or fresh Italian (flat-leaf) parsley
1 teaspoon grated lime zest
2 tablespoons fresh lime juice
1/4 teaspoon ground cumin

Salmon
4 salmon fillets with skin (5 to 6 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper (white preferred)

Directions
Lightly spray a grill rack with vegetable oil spray. Preheat the grill to medium-high.

In a medium bowl, stir together the salsa ingredients.

Rinse the fish and pat dry with paper towels. Season with the salt and pepper.

Grill the salmon with the skin side up for 4 minutes, or until browned. Using a spatula, turn the fish over. Grill for 3 to 4 minutes, or until the fish flakes easily when tested with a fork.

To serve, place the fish with the skin side down on plates. Spoon the salsa on top or to the side of the fish.

Nutrition Analysis (per serving)
Calories 304; Calories from Fat 112; Total Fat 12 g; Saturated Fat 2.2 g; Polyunsaturated Fat 2.8 g; Monounsaturated Fat 6.0 g; Cholesterol 96 mg; Sodium 222 mg; Total Carbohydrate 17 g; Dietary Fiber 2 g; Sugars 13 g; Protein 31 g

Dietary Exchange
4 lean meat; 1 fruit

This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 4; 1 lettuce wedge and 2 tablespoons dressing per serving

Ingredients

Dressing
1/4 cup fat-free or low-fat plain yogurt
3 tablespoons fat-free milk
2 tablespoons fat-free or light mayonnaise dressing
1 teaspoon Dijon mustard
1/2 medium garlic clove, minced
1/4 teaspoon salt

Salad
1 medium head of iceberg lettuce, cut into 4 wedges (about 3 ounces
    each)
1/2 cup finely chopped green onions (green and white parts)
1 ounce crumbled Gorgonzola cheese
1 tablespoon plus 1 teaspoon chopped walnuts, dry-roasted

Directions
In a small bowl, whisk together the dressing ingredients.

Place the lettuce wedges on a platter.  Spoon the dressing over all.  Sprinkle with the green onions, cheese, and walnuts.

Nutrition Analysis (per serving)
Calories 71; Calories from Fat 32; Total Fat 4 g; Saturated Fat 1.3 g; Polyunsaturated Fat 1.0 g; Monounsaturated Fat 0.9 g; Cholesterol 6 mg; Sodium 355 mg; Total Carbohydrate 6 g; Dietary Fiber 2 g; Sugars 3 g; Protein 4 g

Dietary Exchange
1 vegetable; 1 fat

This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 4; 3 ounces chicken and 3/4 cup vegetables per serving

Ingredients
1/2 cup low-fat, low-sodium chicken broth
2 tablespoons plain rice vinegar
2 tablespoons light soy sauce
1 teaspoon grated peeled gingerroot
2 medium garlic cloves, minced
1/4 teaspoon pepper
Vegetable oil spray
2 cups fresh or frozen snow peas or sugar snap peas, trimmed if fresh
    or thawed if frozen
1/3 cup chopped green onions (green and white parts)
1/2 medium red bell pepper, chopped
1/2 medium green bell pepper, chopped
1/2 medium yellow bell pepper, chopped
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, all visible fat discarded,
    cut into bite-size pieces
2 teaspoons cornstarch
1/4 cup water

Directions
In a small bowl, stir together the broth, vinegar, soy sauce, gingerroot, garlic, and pepper. Set aside.

Heat a large nonstick skillet or wok over medium high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the snow peas, onions, and bell peppers for 4 to 5 minutes, or until tender-crisp, stirring occasionally. Transfer to a plate.

Pour the oil into the skillet and swirl to coat the bottom. Cook the chicken for 4 to 5 minutes, or until golden outside and no longer pink inside, stirring frequently.

Return the vegetables to the skillet. Stir in the broth mixture. Bring to a boil, still on medium high. Boil for 1 minute, stirring occasionally.

In a small bowl, whisk together the cornstarch and water until smooth. Pour into the skillet. Cook for 45 seconds to 1 minute, or until the mixture is thickened, stirring occasionally.

Nutrition Analysis (per serving)
Calories 203; Calories from Fat 50; Total Fat 6 g; Saturated Fat 1.1 g; Polyunsaturated Fat 1.4 g; Monounsaturated Fat 2.6 g; Cholesterol 69 mg; Sodium 363 mg; Total Carbohydrate 10 g; Dietary Fiber 2 g; Sugars 4 g; Protein 28 g

Dietary Exchange
3 very lean meat; 2 vegetable; 1 fat

This recipe is reprinted with permission from the Diabetes & Heart Healthy Cookbook, Copyright © 2004 by the American Heart Association and the American Diabetes Association. Published by the American Diabetes Association. Available from booksellers everywhere.

Serves 4

Ingredients
Vegetable oil spray
4 boneless, skinless chicken breast halves (about 4 ounces each), all
     visible fat discarded

Stuffing
7 ounces fat-free or reduced-fat ricotta cheese
2 ounces soft goat cheese
2 tablespoons snipped fresh parsley or 2 teaspoons dried, crumbled
1 tablespoon snipped fresh chives or chopped green onions (green part
     only)

Sauce
8-ounce can no-salt-added tomato sauce
2 teaspoons salt-free Italian herb seasoning
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried, crumbled
1 medium garlic clove, minced
1/4 to 1/2 teaspoon salt
1/8 teaspoon pepper

Directions
Preheat the oven to 350°F. Lightly spray a 1-quart casserole dish with vegetable oil spray. In a small bowl, stir together the stuffing ingredients. In another small bowl, stir together the sauce ingredients.

Put the chicken with the smooth side up between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the breasts to a thickness of 1/4 inch, being careful not to tear the meat.

Spoon about one quarter of the stuffing down the middle of each breast. Starting with the short end, roll up the breast jelly-roll style. Place the breast in the prepared casserole dish with the seam side down (no need to secure with toothpicks). Repeat with the other breasts. Spoon the sauce over the breasts.

Bake, covered, for 40 to 45 minutes, or until the chicken is no longer pink in the center.

Nutrition Analysis (per serving)
Calories 236; Total Fat 5.5 g; Saturated Fat 3.5 g; Polyunsaturated Fat
0.5 g; Monounsaturated Fat 1.5 g; Cholesterol 81 mg; Sodium 481 mg; Carbohydrates 7 g; Fiber 1 g; Protein 36 g

This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publisher, a division of Random House, Inc. Available at booksellers everywhere.

Serves 4

Ingredients
Vegetable oil spray
4 boneless, skinless chicken breast halves (about 4 ounces each), all
     visible fat discarded

Stuffing
7 ounces fat-free or reduced-fat ricotta cheese
2 ounces soft goat cheese
2 tablespoons snipped fresh parsley or 2 teaspoons dried, crumbled
1 tablespoon snipped fresh chives or chopped green onions (green part
     only)

Sauce
8-ounce can no-salt-added tomato sauce
2 teaspoons salt-free Italian herb seasoning
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried, crumbled
1 medium garlic clove, minced
1/4 to 1/2 teaspoon salt
1/8 teaspoon pepper

Directions
Preheat the oven to 350°F. Lightly spray a 1-quart casserole dish with vegetable oil spray. In a small bowl, stir together the stuffing ingredients. In another small bowl, stir together the sauce ingredients.

Put the chicken with the smooth side up between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the breasts to a thickness of 1/4 inch, being careful not to tear the meat.

Spoon about one quarter of the stuffing down the middle of each breast. Starting with the short end, roll up the breast jelly-roll style. Place the breast in the prepared casserole dish with the seam side down (no need to secure with toothpicks). Repeat with the other breasts. Spoon the sauce over the breasts.

Bake, covered, for 40 to 45 minutes, or until the chicken is no longer pink in the center.

Nutrition Analysis (per serving)
Calories 236; Total Fat 5.5 g; Saturated Fat 3.5 g; Polyunsaturated Fat
0.5 g; Monounsaturated Fat 1.5 g; Cholesterol 81 mg; Sodium 481 mg; Carbohydrates 7 g; Fiber 1 g; Protein 36 g

This recipe is reprinted with permission from the American Heart Association Low-Fat, Low-Cholesterol Cookbook, Third Edition, Copyright © 2005 by the American Heart Association. Published by Clarkson Potter/Publisher, a division of Random House, Inc. Available at booksellers everywhere.

Serves 4; 3 ounces meat and 1/2 cup topping per serving

Experience the essence of the Mediterranean right in your own home with this excellent entree.

Ingredients

Cooking Instructions

Nutrition Analysis (per serving)

Serves 4; 3 ounces meat and 1/2 cup topping per serving

Experience the essence of the Mediterranean right in your own home with this excellent entree.

Ingredients

Cooking Instructions

Nutrition Analysis (per serving)

Serves 4; 5 spears per serving

Ingredients
Vegetable oil spray
1 pound asparagus spears (about 20), trimmed and patted dry
1 tablespoon light tub margarine
1 teaspoon fresh lemon juice
1/2 teaspoon low-sodium Worcestershire sauce
1/4 teaspoon salt

Directions
Preheat the oven to 425°F. Line a baking sheet with aluminum foil. Lightly spray with vegetable oil spray. Place the asparagus in a single layer on the baking sheet. Lightly spray with vegetable oil spray. Bake for 10 minutes, or until just tender and beginning to brown lightly on the tips.

In a small saucepan, combine the remaining ingredients. Cook over medium heat for 1 minute, or just until the margarine melts. Stir. Drizzle over the asparagus. Gently roll the asparagus back and forth to coat.

Nutrition Analysis (per serving)
Calories 41; Total Fat 1.0 g; Saturated 0.0 g; Polyunsaturated
0.5 g; Monounsaturated 0.5 g; Cholesterol 0 mg; Sodium 169 mg; Carbohydrates 5 g; Fiber 2 g; Sugars 3 g; Protein 2 g; Calcium 25 mg; Potassium 283 mg

Dietary Exchange
1 vegetable

This recipe is reprinted with permission from the American Heart Association Low-Salt Cookbook, 3rd Edition, Copyright © 2006 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere.

Serves 4; 1/2 cup pudding, 1 tablespoon raspberry mixture, and 2 tablespoons cookie mixture per serving

Ingredients
8 reduced-fat gingersnaps, finely crushed
1 teaspoon grated lemon zest
3/4 cup boiling water
0.3-ounce box sugar-free lemon gelatin (small box)
1 cup ice cubes or 2/3 cup cold water
1 cup frozen fat-free or light whipped topping, thawed
2 ounces fat-free or light cream cheese
1 cup fresh or frozen unsweetened raspberries, thawed if frozen
1 tablespoon confectioners’ sugar
1/4 teaspoon vanilla extract
1/4 cup fresh raspberries (optional)

Directions
In a small bowl, stir together the gingersnap crumbs and lemon zest. Sprinkle a thin layer into dessert bowls or wine goblets. Set the remaining mixture aside.

Put the boiling water and gelatin in a blender or food processor. Holding down the lid tightly, blend until the gelatin dissolves. Add the ice cubes or cold water and stir until well blended or the ice has melted. Add the whipped topping and cream cheese and blend until smooth. Pour into the bowls or goblets. Refrigerate until firm, about 1 hour.

Meanwhile, in another small bowl, gently stir together 1 cup raspberries, confectioners’ sugar, and vanilla.

When the gelatin is firm, top with the raspberry mixture, then with the remaining gingersnap mixture. Garnish with the 1/4 cup raspberries.

Nutrition Analysis (per serving)
Calories 128; Total Fat 1.5 g; Saturated 0.5 g; Polyunsaturated
0.0 g; Monounsaturated 0.5 g; Cholesterol 3 mg; Sodium 184 mg; Carbohydrates 22 g; Fiber 2 g; Sugars 10 g; Protein 4 g; Calcium 50 mg; Potassium 78 mg

Dietary Exchange
1 starch; 1/2 fruit

This recipe is reprinted with permission from the American Heart Association Low-Salt Cookbook, 3rd Edition, Copyright © 2006 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available at booksellers everywhere.