Good Food for a Healthy Heart
Editors of Good Housekeeping
Format: PDF / Kindle (mobi) / ePub
Cook with your heart—FOR your heart! Taking a “stealth health” approach to mealtime, this collection of 185 delicious family-friendly recipes features everyday fare that's low in sodium, calories, and saturated fat. Vegetables, whole grains, lean meats, and fish play a starring role; quick but wholesome breakfast ideas start the day deliciously; and sweet and fruity desserts provide the perfect, satisfying finishing touch. Everything tastes so good, your family will forget it's also good for you!
Feast on such scrumptious dishes as:
Flatiron Steak with Chimichurri Sauce * Pork Roast with Salsa Verde * Chicken Parmesan Stacks * Ginger-Crusted Salmon with Melon Salsa * Glazed Rosemary Lamb Chops * Healthy Makeover Shepherd's Pie * Cauliflower Mac 'n' Cheese * Slimmed-Down Potato Skins * Banana Berry Parfaits * and much more!
servings 3 tablespoons pure maple syrup 2 tablespoons rice vinegar 1 tablespoon sugar 1 tablespoon lower-sodium soy sauce 1 teaspoon grated peeled fresh ginger 8 ounces French green beans (haricots verts) or regular green beans, trimmed 10 ounces frozen peas, thawed 1¼ pounds boneless, skinless chicken thighs � cup fresh cilantro leaves 1. In 1-quart saucepan, whisk maple syrup, vinegar, sugar, soy sauce, and ginger; heat to boiling on medium-high. Boil 1 minute, or until reduced by
eating will only confuse and frustrate her. “Do as I do,” however, works. If that same child sees you eating nutritious snacks like an apple, carrots, or fat-free yogurt, she will be more likely to do the same. Get them involved. Let children play an active role in planning and cooking meals. Engage them in conversation about what makes certain ingredients better for them than others. Let younger children perform simple, low-risk tasks around the kitchen, gradually increasing their
canola oil 1 pound �-inch-thick boneless top sirloin, trimmed of excess fat 8 ounces angel hair pasta 4 cups chiffonade of Napa cabbage or romaine lettuce 1 carrot, grated or shaved into curls 6 tablespoons chopped unsalted peanuts 4 lime slices or wedges for serving 6 cherry tomatoes, halved, for serving 1. Make pesto: In container of small food processor, combine green onions, garlic, basil, cilantro, lime juice, fish sauce, sesame oil, five-spice powder, sugar, and chili sauce. Blend
peas 1. From green onions, cut off white and pale-green parts and place in 5-quart saucepot. Thinly slice dark-green onion parts; set aside. From ginger, cut 4 slices; set aside. Peel remaining piece of ginger and grate enough to make 1 teaspoon; set aside. 2. To saucepot, add sliced ginger and water. Heat to boiling over high. Add tea bags. Cover, remove from heat, and let stand 10 minutes. 3. While tea steeps, in 12-inch skillet, heat oil over medium-high. Add onion, carrots, potato, and �
refrigerate up to 3 days. 3. In large bowl, combine sliced pears, greens, toasted pumpkin seeds, dressing, salt, and pepper. Toss until evenly coated. EACH SERVING: About 100 calories, 1g protein, 9g carbohydrate, 7g total fat (1g saturated), 2g fiber, 0mg cholesterol, 85mg sodium TIP You can combine the dressing and pears up to 1 hour before serving to prevent the sliced pears from turning brown. When ready to serve, toss with the greens, pumpkin seeds, and seasonings. Healthy Makeover