Recipes for Healthy Living

The staff of the Jackson Heart Clinic assembled a great cookbook and made it available to you! We’ve provided a few samples below just to give you a taste.

If you are interested in purchasing the entire cookbook please call us at 601-982-7850.

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SPRING RECIPES

Orange-Almond Salad

3 cups assorted greens
2 navel oranges, peeled and separated into sections
½ cup thinly sliced celery
2 Tbsp. chopped green onion
¼ cup cider vinegar
¼ cup Splenda (or sugar)
2 tsp. canola oil
¼ cup toasted slivered almonds

Combine greens with celery, green onion, and orange slices in a large bowl. Set aside. Combine vinegar, Splenda (sugar), and canola oil in a small bowl. Stir with a whisk until well blended. Drizzle dressing mixture evenly over greens mixture. Toss gently to coat.

To serve, place 1 cup salad green mixture on a serving late and garnish with 1 tablespoon toasted almonds over top of salad. Serve immediately. Serves 4.

Per serving: calories 123, total fat 7 g; sat fat 0.6 g, cholesterol 0 mg., carbohydrate 16 g, fiber 5.3 g, protein 3 g, sodium 25 mg.


 

Rosemary Salmon with Fettuccine and Mushrooms

1 pound salmon
2 tsp. canola oil
2 tsp. fresh lemon juice
2 cloves garlic, minced
2 tsp. fresh rosemary, chopped, or 1 tsp. dried, crushed rosemary
¼ tsp. salt
Freshly ground pepper

Combine canola oil, lemon juice, garlic, rosemary, salt and pepper. Brush onto fish. Broil 12 minutes. Set aside and keep warm. Serve with Fettuccine and Mushrooms. Serves 4.


 

Here’s another “special occasion” option for entrée:

Fettuccine and Mushrooms

2 Tbsp. olive oil
3 cloves garlic minced
1 ½ cups mushrooms, stemmed and sliced
2 tsp. freshly grated lemon zest
2 Tbsp. fresh lemon juice
¼ tsp. salt
Freshly ground pepper, to taste
8 oz. whole-wheat fettuccine or spaghetti
½ cup (1 oz.) freshly grated Parmesan cheese
½ cup fresh herbs such as basil or rosemary, or a combination, divided

Bring a large pot of lightly salted water to boil for cooking pasta. Heat oil in a large nonstick skillet over low heat. Add garlic and cook, stirring, until fragrant but not browned, about 1 minute. Add mushrooms and increase heat to medium-high; cook, stirring occasionally, until tender and lightly browned, 4-5 minutes. Stir in lemon zest, lemon juice, salt and pepper. Remove from the heat. Meanwhile, cook pasta, stirring occasionally, until just tender, 9-11 minutes, or according to package directions. Drain, reserving ½ cup cooking liquid. Add the pasta, reserved cooking liquid, Parmesean, and ¼ cup chopped herbs to the mushrooms in the skillet; toss to coat well. Plate ½ cup servings immediately with 4 oz. Rosemary Salmon. Garnish with remaining herbs. Yeild: 4 servings.


 

Grilled Steak with Skillet-Seared Tomatoes

1 pound lean, boneless sirloin steak
¾ tsp. salt, divided
2 tsp. cracked black pepper
2 medium cloves garlic, minced and divided
2 Tbsp. olive oil
4 large (about 1 ¼ pounds) ripe but firm plum tomatoes, halved lengthwise
2 Tbsp. finely chopped parsley
½ tsp. sugar or Splenda (optional)
½ cup shredded part skim Mozzarella cheese

Mix ¼ teaspoon salt and 2 tsp. pepper, along with half of the minced garlic in a small bowl. Rub the steak evenly with the pepper-garlic mixture. (This can be done several hours ahead and refrigerated, or just before cooking). Preheat broiler and place steak in broiler pan coated with cooking spray. Broil for 5 minutes on each side, or until desired degree of doneness. Set aside and keep warm. Note: steak can be also cooked on outside grill.

Heat a 12 inch heavy stainless-steel or cast-iron skillet over medium heat until hot enough to sizzle a drop of water. Add oil. Arrange tomatoes, cut-side down in the pan and cook, uncovered, until just tender and the undersides are darkened, 10 minutes or so. Mix the parsley and garlic in a small bowl. Using a wide spatula, carefully turn each tomato cut-side up. Reduce heat to medium-low. Sprinkle each tomato lightly with Splenda or sugar, if using, salt and pepper, followed by equal portions of the parsley mixture and a light sprinkle of cheese. Cover and cook until the cheese is melted, about 1-2 minutes. Serve immediately with 4 oz. serving of steak.


 

Chocolate-Dipped Strawberries

2 pints fresh strawberries, stems intact
1 ½ cups semi-sweet chocolate (such a Nestle’s chocolate chips)
1 tsp. canola oil

Line 2 baking sheets with parchment or waxed paper. Wipe the strawberries clean and dry them well with paper towels. Melt the chocolate with the oil over a double boiler. Stir until the mixture is smooth and the chocolate is completely melted. Remove from heat. Hold a strawberry by its green top and dip it ¾ of the way into the melted chocolate. Lift it out of the chocolate, let the excess chocolate run off, and set the berry on one of the lined baking sheets. Repeat this for all of the strawberries. To harden the chocolate, chill the strawberries for about an hour before serving. These can be stored in the refrigerator for up to 8 hours. Yield: 36 strawberries.

Per serving: calories 39, total fat 2 g, sat fat 1 g, carbohydrates 6 g, protein 0 g, fiber 1 g, sodium 1 mg.


 

Hot Fudge Cake

1 cup all-purpose flour (can substitute ½ cup with whole wheat pastry flour, if desired)
¾ cup granulated sugar
3 Tbsp. unsweetened cocoa
2 tsp. baking powder
¼ tsp. salt
½ cup fat free milk
1 tsp. vanilla extract
1 cup packed brown sugar
3 Tbsp. unsweetened cocoa
1 ½ cups hot water

Preheat oven to 350 degrees. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour and next 4 ingredients in a medium bowl. Stir in milk and vanilla extract.

Spoon batter into a 9-inch square baking pan. Combine brown sugar and 3 tablespoons cocoa; sprinkle over cake batter. Pour water over batter (do not stir). Bake at 350 degrees for 40 minutes or until cake springs back when lightly touched in center. Serve warm. Yield: 12 servings

Per serving: calories 172 (3 % from fat); total fat 0.5 g, protein 2.2 g; carb 40.3 g, chol 0 mg, sodium 63 mg; fiber 0.3 g.

SUMMER RECIPES

Week-night Pizza

1 (10 oz.) ltalian bread shell (such as Boboli)
1/2 c. pizza sauce
2 oz. turkey pepperoni or Canadian bacon or leftover cooked chicken
1 medium size sweet red or green pepper, seeded and cut into thin slices
1 c. (4 oz.) part—skim Mozzarella cheese

Place bread shell on a baking sheet. Spread pizza sauce over shell; top with meat and pepper slices. Bake at 450° for 10 minutes. Sprinkle cheese over pizza; bake 2 additional minutes or until cheese melts. Cut into wedges.
Yield: 6 servings.

Per Serving: Calories 216, fat 7.7 g, sat fat 3.3 g, protein 14.0 g,
carbohydrate 22.3 g, fiber 1.1 g, cholesterol 29 mg, sodium 604 mg.


 

Easy Low-Fat Dippers


Bagel chips
: Cut bagels in halves; cut each half into thin slices.  Place on baking sheet; bake at 350 degrees for 5 minutes, or until crisp.

Pita chips: Split pita bread; cut each half into 8 wedges.  Place on baking sheet and bake at 400 degrees for 9 minutes, or until crisp.

Tortilla chips: Cut each corn or flour tortilla into 8 wedges.  Place on baking sheet and bake at 350 degrees for 10 minutes, or until crisp.


 

Fresh Tomato Salsa

2 c. tomato, seeded and diced (about 3 large)
1/2 tsp. salt
2 garlic cloves, minced
1/2 c. diced red onion
1 jalapeno pepper, seeded and diced
3 Tbsp. chopped fresh cilantro
3 Tbsp. fresh lime juice

Combine all ingredients in a medium bowl.  Let stand 30 minutes before serving.  Yield: 2 cups (serving size: 1 tablespoon)

Calories 4, fat 0 g, sat fat 0 g, protein 0.2 g, carbohydrate 0.9 g,
fiber 0.2 g, cholesterol 0 mg, sodium 38 mg.


 

Taco Salad

4 flour tortillas, preferably whole wheat
4 c. mixed salad greens
1/4 c. 2% milk reduced fat sharp cheddar cheese
3/4 lb. extra lean ground beef
1 Tbsp. chili powder
1/4 c. fat free Cheddar cheese, shredded
1/2 c. salsa
1 c. canned kidney beans, drained
1 large tomato, chopped

Preheat oven to 425 F. Crumble 4 large sheets of foil to form 3 inch balls; place on baking sheet.  Arrange 1 tortilla over each ball; spray with cooking spray.  Bake 6 to 8 minutes or until tortillas are golden brown.  (Tortillas will drape over balls as they bake to make salad shell bowl.)  Meanwhile, cook meat with chili powder in nonstick skillet until browned, stirring occasionally.  Add salsa and beans, cook until heated through, stirring occasionally. In small bowl, mix reduced fat and fat-free shredded cheeses together. Place 1 tortilla shell on serving plate. Fill evenly with salad greens, meat mixture, cheese, and tomatoes.  Top with salsa


 

Key Lime Pie

1 small box sugar-free lime Jell-O
1 (8oz.) container frozen fat-free whipped topping, thawed
1/4 c. boiling water
2 (8oz.) containers Key Lime flavor light yogurt
1 (9 inch) prepared reduced-fat graham cracker pie crust

In large bowl, dissolve Jell-O in boiling water.  With wire whisk, stir in yogurt. Fold in whipped topping. Pour filling into crust. Refrigerate overnight, or at least 2 hours.  Yield: 8 servings.

Per serving: Calories 148, fat 3.5 g, fiber 1 g.

FALL RECIPES

Banana Pudding

3 Tbsp. cornstarch
1/3 c. Splenda no calorie sweetener Granular
2 c. reduced-fat milk
2 Tbsp. egg substitute
2 tsp. vanilla
1/4 tsp. salt
1 Tbsp. light butter
1 tsp. banana extract
1½ c. sliced bananas

Blend Splenda and cornstarch together in a small mixing bowl. Set aside. Place milk, egg substitute, vanilla, and salt in a medium saucepan. Stir well. Add Splenda mixture and stir well. Add butter. Cook over medium—low heat 4 to 5 minutes while stirring constantly. Cook until mixture begins to thicken and bubble. Remove from heat. Add banana extract. Stir well. Pour pudding into a small bowl. Spray surface lightly with cooking spray. Cover with plastic wrap by laying plastic wrap directly on top of pudding surface. This will prevent any “skin” from forming on the surface. Refrigerate 2 hours before serving. To serve, divide pudding equally into 6 individual serving bowls and top with sliced bananas.

Yield: 6 (V2 cup) servings.

Per serving: Calories 110, fat 2.5 g, sat fat 1.5 g, cholesterol 10 mg, carbohydrates 18 g, protein 4 g, fiber 0 g, sugar 11 g, sodium 160 mg.

 


 

Fifteen Minute Chicken Chili

4 servings

1 tablespoon canola or olive oil
10 ounces boneless, skinless chicken breasts, cut into bite-sized pieces
1 ½ tablespoons chili powder
1 ½ tablespoons cumin
2 (14.5 ounce) cans no-salt-added diced tomatoes
1 (15 ounce) can no-salt-added black or red beans
1 (4.5 ounce) can minced green chilies
1 cup whole kernel corn, frozen or canned
salt and cayenne pepper, to taste

In a medium saucepan, sauté chicken in oil over medium-high heat for 3 minutes or until no longer pink. Stir in chili powder and cumin to coat chicken. Saute 3-4 minutes. Add remaining ingredients and heat through.


 

White Bean Soup with Cornbread

1 ½ cups dried beans (Navy, Cannelini, or any white)
1 onion, chopped
2 carrots, chopped
2 cloves garlic, chopped
1 bell pepper, chopped
1 cup non-fat chicken broth
1 tsp. chicken broth granules
1 tsp. lemon pepper seasoning
½ tsp. garlic salt
Sprig of fresh oregano, or dried oregano

Soak beans overnight in plenty of water. Drain and place beans in a large pot for cooking. Add 6 -8 cups of water and bring to a boil. Add remaining ingredients; return to boil. Cover and simmer slowly for about 1 hour, or until beans are tender. Serve with cornbread.

Cornbread:

1 cup non-fat buttermilk
2 oz. egg substitute (Egg Beaters or Second Nature)
1 tablespoon unsweetened applesauce
1 cup self-rising cornmeal

Preheat oven to 425 degrees.

Mix first 3 ingredients together, then add cornmeal and stir thoroughly. Spray a small 8 or 9 inch frying pan with vegetable spray, and pour the mixture into pan. Bake at 425 degrees for about 18 minutes or until golden brown.


 

Quick Cajun Catfish

Don’t let the long ingredient list scare you. These are mostly spices and can be easily mixed! (This will allow you to control the salt and use less than is usually found in commercial spice blends.)

¼ cup nonfat buttermilk
2 teaspoons Dijon mustard
½ cup cornmeal
1 teaspoon salt
1 teaspoon paprika
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon dried thyme
½ teaspoon cayenne pepper
½ teaspoon freshly ground pepper
4 catfish fillets (about 1 ¼ pounds)
4 lemon wedges (optional)

Preheat broiler. Lightly oil a wire rack large enough to hold fish in a single layer. Place the rack on a baking sheet. Whisk buttermilk and mustard in a medium bowl until smooth. In a shallow dish combine cornmeal, salt, paprika, onion powder, garlic powder, thyme, cayenne pepper and black pepper. Dip each fillet in the buttermilk mixture, turning to coat, then into the cornmeal mixture, turning to coat completely. Place the fillets on the prepared rack making sure they do not touch. Broil 4 inches from the heat source until the fish is opaque in the center, about 3 minutes per side. Serve hot with lemon wedges, if desired.


 

5-Minute Slaw

4 to 6 servings

¼ cup red wine vinegar
2 tablespoons sugar (or Splenda)
1 ½ teaspoons kosher salt
¼ teaspoon celery seed
3 green onions, thinly sliced
2 (8 ounce) packages coleslaw mix

Whisk first 4 ingredients in a large bow. Mix in green onions.
Add coleslaw mix; toss

WINTER RECIPES

Savory Chicken Pot Pie

2 frozen pie shells, thawed
About 2 c. boneless, skinless chicken breast, cooked and chopped
1 pkg. Knorr leek soup mix
1¼ c. chicken broth Salt and pepper to taste
1/2 c. fat-free half & half Cornstarch, as needed
8 oz. fat-free sour cream
¼ c. grated Parmesan cheese
2 Tbsp. acceptable margarine
1 tsp. minced garlic
1 large onion
1 bag frozen mixed vegetables,
(dry) slightly defrosted

Preheat oven to 375°. Center one pie crust in a lightly greased large baking dish or deep—dish pie plate. Using a large saucepan, stir in soup mix blended with chicken broth. Bring to a boil over high heat. Reduce heat to low and simmer 5 minutes more. Stir in half & half, sour cream, and Parmesan cheese. Blend with whisk until smooth. If sauce is too thin, add cornstarch
to thicken to desired consistency. Turn off heat and set aside. In small frying pan, sauteed garlic and onion, chopped chicken and mixed vegetables to saucepan. Season and stir until ingredients are thoroughly coated. Spread mixture evenly into prepared pie crust. Center second crust over pie; fold over edges and pinch with a fork to seal. Prick holes in top of crust to allow steam to escape. Bake for 20 minutes. Cover edges of pie with aluminum foil and bake an additional 10 to 15 minutes, or until crust is golden.
Yield: 4 to 6 servings.


 

Pork Chops and Sweet Potatoes

3/4 c. all-purpose flour
1/2 c. grape jelly
1 lb. boneless pork loin chops, 1 inch thick
1/2 c. orange juice
1 lemon, peel grated, 1 Tbsp. juice reserved
2 tsp. olive oil
4 sweet potatoes, cooked and cut into pieces
1 tsp. dry mustard
1 tsp. paprika
1 Tbsp. unsalted butter
1/2 tsp. ground ginger

Preheat oven to 350°F. Place flour with salt and pepper to taste in a shallow pie pan. Dredge chops in flour mixture. Heat oil in a heavy nonstick skillet. Saute chops until browned. Transfer chops to a shallow baking dish and add sweet potatoes. Combine remaining ingredients in a saucepan. Simmer 3 minutes, stirring occasionally. Pour 3/4 cup sauce over chops and potatoes. Bake, uncovered, 40 to 45 minutes, basting occasionally with remaining sauce. Yield: 4 servings.

Per Serving: Calories 594, fat 10.8 g, cholesterol 79 g, carbohydrates 93.8 g, protein 31.7 g, fiber 6.9 g, sugar 41.3 g, sodium 90 mg.


 

Herb-Roasted Turkey Tenderloin

1 tsp. rosemary, crushed
1 tsp. thyme
1 tsp. paprika
1 tsp. sea salt
1 tsp. black pepper
2 cloves garlic, minced
8 oz. turkey tenderloin
1 tsp. extra virgin olive oil

Preheat oven to 450°F. Mix first 6 ingredients in a small dish. Rub mixture evenly over turkey. Heat ovenproof saute pan over high heat. Add oil. Place turkey in pan. Sear on all sides to golden brown. Place in oven. Roast for 15 minutes, or until the internal temperature reaches 165°F. Let turkey rest for 5 minutes before slicing.
Yield: 2 servings.


 

Apple Cranberry Pie

1 (15 oz.) pkg. refrigerated pie crusts
1/2 c. Splenda Granular
1 Tbsp. all-purpose flour
1/2 tsp. ground cinnamon
4 large Granny Smith apples, peeled, cored, and sliced
1 c. cranberries, coarsely chopped

Preheat oven to 400°F. Unfold 1 pie crust; press out fold lines. Fit pie crust into a 9 inch pie plate according to package directions. Combine Splenda Granular, flour, and cinnamon in a large bowl; add apples and cranberries, tossing gently. Spoon mixture into pie crust. Unfold remaining pie crust; press out fold lines. Roll to 1/8 inch thickness. Place over filling; fold edges under and crimp. Cut slits in top to allow steam to escape. Bake 40 to 50 minutes or until crust is golden. Cover edges with aluminum foil to prevent over browning, if necessary. Cool on a wire rack one hour before serving. Yield: 1 (9 inch) pie (8 servings).
Per serving: Calories 290, fat 14 g, sat fat 6 g, cholesterol 10 mg, carbohydrates 38 g, protein 2 g, fiber 2 g, sodium 200 mg, sugar 10 g.

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