cookbook

new american heart association

the

8th edition

Also by the AmericAn heArt AssociAtion

American Heart Association Complete Guide to Womens 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

cookbook
clarkson potter/publishers
new york

new american heart association

the

8th edition

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. HeartDiseaseDiet therapyRecipes. 2. Low-cholesterol dietRecipes. I. American Heart Association. II. Title: New American cookbook. RC684.D5A44 2010 641.5'6311dc22 2009044692 ISBN 978-0-307-40757-3 Printed in the United States of America Design by Stephanie Huntwork Eighth Edition

contents

Acknowledgments PrefAce vii

vi

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 Entres 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
Index 667

660

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

PreFAce

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 nations 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 youll 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, weve 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 togetherwhile safeguarding their heartsfor 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

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! Its delicious either hot or cold.
8 ounces dried whole-grain spaghetti 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 8 to teaspoon cayenne 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 entre or cover and refrigerate for a cold entre.

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, very lean meat, 1 fat

354

vegetarian entres

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 handyoull be very glad you did.
8 ounces fat-free frozen whipped topping, thawed in refrigerator 1 tablespoons unsweetened cocoa powder (dark preferred) 8 ounces frozen dark sweet cherries, thawed 1 8 cup water teaspoon cornstarch to teaspoon almond extract 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.

cooks tip
Instead of making this dessert taste more almondy, the larger amount of almond extract actually brings out the cherry flavor.

Per serVinG

cooks 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.

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, fat

desserts

627

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