f O O d GOOD AND HEALTHY
d a y
2
m e n u
B R E A K F A S T
>
1 breakfast bar
>
1 banana
>
1 cup fat-free milk
L U N C H
» Pepper-Corn Chowder
(see recipe,
right
)
D I N N E R
STEAK AN D MUSHROOMS
>
3 oz. lean steak
>
3
/ cup cooked wild rice
>
1 cup mushrooms, onions,
and sweet peppers sauteed in
2 tsp. olive oil
SERVE W ITH
>
V2 cup fat-free pudding
S N A C K
>
V2 cup fat-free pudding
L u N C H
P EP P ER -CO R N C H O W D ER
START TO FINISH: 40 MIN.
1
cup chopped onion
1
leek, cleaned and chopped
5
cups loose-pack frozen whole
kernel corn
2
14-oz. cans reduced-sodium
chicken broth
1
medium red sweet pepper, chopped
/8
tsp. ground black pepper
/8
tsp. cayenne pepper
3
threads saffron (optional)
Snipped fresh chives and/or ground
black pepper (optional)
1
. C o a t a 4 -q u a rt D u tc h o ve n w ith
nonstick
cooking spray.
P re h e a t o v e r m e d iu m fo r
1 m in u te . A d d o n io n an d leek; co o k
5 m in u te s u n til te n d e r, s tirrin g occasionally.
2
. A d d c o rn ; c o o k 5 m in u te s o r u n til c o rn
softens, s tirr in g o cca sio n a lly. A d d o n e can
o f th e c h ic k e n b ro th . B rin g to b o ilin g ;
re d u c e h e at. C o v e r a n d s im m e r 2 0 m in u te s
o r u n til c o rn is v e ry te n d e r. R em o ve fro m
h e a t a n d c o o l s lig h tly .
3
. T ra n s fe r h a lf th e c o rn m ix tu re to a
b le n d e r o r fo o d p ro ce sso r; c o v e r a n d b le n d
o r p rocess u n til s m o o th . R e tu rn p u re e d
c o rn m ix tu re to D u tc h oven.
4
. A d d re m a in in g b ro th , th e sw e e t p e p p e r,
V
8
tsp. b la c k p e p p e r, cayenne pepper, and
saffron. H e a t th ro u g h . T o p w ith snipp ed
fre s h chives a n d /o r a d d itio n a l g ro u n d b la ck
pepper. MAKES
6
(11
/
3
-CUP) SERVINGS.
EACH SERVING
155 cal, 1 g fa t (0 g sa t. fa t), 0 m g
chol, 323 m g sodium , 35 g carbo, 4 gfiber,
7 gpro. D aily Values:23% vit. A , 63% vit. C,
2
% calcium,
6
% iron.
FEEDING
A FAMILY?
These meals were
specifically created by
our staff nutritionists
for heart health,
although they are also
suitable for anyone.
The meals are low in
fat, sodium, and
cholesterol and high
in protein and whole
grain fiber. “The
recipes are healthy all
around,” says
nutritionist Elizabeth
Burt, R.D., MPH.
“They’ll meet all your
fam ily’s nutritional
needs. Growing kids
and men may need
more calories, but
nutrient-wise, these
recipes are
well balanced.”
W h a t a r e t h e b a s ic s o f a h e a r t - h e a lt h y d ie t ?
T h e A m erican H eart Association recom m ends a diet that’s low in sodium , fat, saturated fat,
and dietary cholesterol. To get there, fill up on nutrient-rich foods. In a 1,6 00 -calorie-p er-d ay
diet that m eans 6 servings of high-fiber w hole grains, 4 servings of fruit, 3 to 4 servings of
vegetables, 2 to 3 servings of low -fat dairy products, and 3 to 6 ounces (cooked) lean protein.
A im fo r 3 to 4 servings of nuts and legum es weekly, and lim it added sugar to less than
2
tablespoons per day fo r w om en, 3 fo r m en.
For more on heart health, see "Love Your Heart,” page 185.
1 5 8 FEBRUARY 2010
BETTER HOMES AND GARDENS
