newthe

american
heart
association
cookbook 8th edition

Aha_9780307407573_otp.indb 1 6/27/10 12:16 PM

 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

Aha_9780307407573_otp.indb 2 6/27/10 12:16 PM

 newthe
american
heart
association
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 vi
Preface vii
eat well to stay well ix
Making Healthy Food Choices x
Making Healthy Lifestyle Choices xvii
About the Recipes xix

Recipes
Appetizers, Snacks, and Beverages 2
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

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 660
E. Equivalents and Substitutions 663

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 under-
gone 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 develop-
ments 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 mes-
sage 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 rec-
ommendations, we’ve made sure our recipes provide you with opportuni-
ties 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 cook-
book, 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 1 tablespoon plus 1 teaspoon cider

½ cup low-sodium vegetable broth, vinegar or plain rice vinegar
such as on page 44 1 teaspoon toasted sesame oil
2 medium green onions, thinly sliced ¹⁄8 to ¼ teaspoon cayenne
3 tablespoons peanut butter 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 ¼ cup water

topping, thawed in refrigerator
1½ tablespoons unsweetened cocoa
powder (dark preferred)
8 ounces frozen dark sweet cherries,
thawed
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 per serving

Instead of making this dessert taste more “almondy,” Calories 175

the larger amount of almond extract actually brings Total Fat 3.0 g
Saturated Fat 0.0 g
out the cherry flavor. Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
cook’s tip Cholesterol 0 mg
Sodium 32 mg
If you made extra creams, cover them with aluminum Carbohydrates 31 g
foil and freeze them, without the cherry topping and Fiber 2 g
Sugars 14 g
almonds, for up to 10 days.
Protein 2 g
Dietary Exchanges
2 carbohydrate, ½ fat

desserts 627

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 To purchase a copy of
The New American Heart Association Cookbook, 8th Edition
visit one of these online retailers:

file:///T|/Lyman_Emily/AHAbuyonline.html[8/23/2010 3:23:38 PM]