f O O d
GOOD AND HEALTHY
W
DINNER
BLA CKEN ED CH ICK EN W ITH
A V O C A D O SA LSA
^
• ■ l t r
HEART-SMART
SUBSTITUTIONS
Cut fat, sod iu m , ch olesterol,
a n d calo ries from y o u r
favorite rec ip es w ith th e se tip s
from o u r T est K itchen.
1. S W IT C H A P P LESA U C E
FO R O IL
W h e n a ba kin g
re cip e calls fo r i cup o f oil,
use
/2
cup applesauce and
/2
cup oil.
2. S K IP W H O LE E G G S
W h e n
baking, fo r each w h o le egg,
s u b s titu te tw o egg w h ite s o r
/ cup egg s u b s titu te .
3. DO A FAKE FRY
Instead o f
fryin g , dip chicken in beaten egg,
the n in cornflakes, and broil.
4 . A D D H E A L T H Y FLA V O R
O p t fo r a s p rin k le o f spices o r
he rbs, o r a drizzle o f fla v o re d
vinegar, instead o f to p p in g
w ith b u tte r, oil, o r salt.
5. U SE SH A R P C H E E S E S
Pick sh a rp cheeses inste ad o f
m ild ones and y o u can use
less to achieve th e sam e
pu nch o f fla vo r.
d a y
3
m e n u
B R E A K F A S T
FRUIT-FILLED OATMEAL
► i cup prepared oatmeal
► 2 Tbsp. raisins
► 2 Tbsp. brown sugar
► 1/4 cup almonds
SERVE W ITH
► 1 cup fruit salad
L U N C H
TUNA SALAD W RAP
► 3 oz. chunk white tuna (waterpack)
► 2 Tbsp. low-fat ranch dressing
► 1 cup romaine lettuce, shredded
► V2 cup each shredded carrots and
diced cucumber
► 1 (10-inch) whole wheat tortilla
SERVE W ITH
► 6 oz. low-fat flavored yogurt
S N A C K
► 2 kiwifruits
► 6 oz. low-fat yogurt
► 1 low-fat granola bar
D I N N E R
B LA C K EN ED C H IC K EN W ITH
A V O CA D O SA LSA
L ean chicken is a g o o d w a y to g e t p ro te in
w ith o u t excessive sa tu ra ted fa t.
START TO FINISH: 25 MIN. OVEN: 375°F
4
skinless, boneless chicken breast
halves (i
1
/ to i /
2
lb. total)
2
tsp. blackened steak seasoning
1
Tbsp. olive oil
2
Tbsp. rice vinegar
2
Tbsp. olive oil
/
4
tsp. ground cumin
/
8
tsp. salt
Dash ground black pepper
1
avocado, halved, seeded, peeled,
and chopped
/
cup chopped fresh or refrigerated
papaya
/
3
cup chopped red sweet pepper
i
/
4
cup chopped fresh cilantro
Fresh cilantro sprigs (optional)
1
. P re h e a t o ve n to 375°F. L ig h tly s p rin k le
b o th sides o f c h ic k e n w ith b la c k e n e d steak
seasoning. In a larg e o v e n p ro o f s k ille t h e a t
th e 1 Tbsp. o il o v e r m e d iu m heat. A d d
c h ic k e n ; co o k u n til b ro w n e d , tu rn in g
once. B ake a b o u t 15 m in u te s o r u n til
c h ic k e n is n o lo n g e r p in k (170°F).
2
. M e a n w h ile , fo r salsa, in larg e b o w l
w h is k ric e vin e g a r, th e 2 T bsp. o il, c u m in ,
salt, a n d b la c k pepper. S tir in avocado,
papaya, sw e e t p e pper, an d c h o p p e d
c ila n tro . S erve w ith ch icke n . I f de sired,
g a rn is h w ith c ila n tro . MAKES 4 SERVINGS.
EACH SERVING
322 cal, 17gfat, 82 mgchol, 513 m g
sodium, 7 gcarbo, 3 gfiber, 34 g pro. Daily Values:
17% vit. A , 63% vit. C, 3% calcium,
8
% iron.
FEBRUARY IS AMERICAN HEART
M O N TH To celebrate, we're sharing these
recipes from
Heart-Healthy Living
magazine.
For a free, downloadable mini cookbook
with more from
Heart-Healthy Living
magazine, visit BHG.com/healthy.
160
FEBRUARY 2010
BETTER HOMES AND GARDENS
