Ingredients
1 pound boneless pork tenderloin, cut into 2-by-1/4-inch strips
1/4 cup olive oil, plus 2 tablespoons, divided
1 tablespoon lime juice
1 large zucchini, scrubbed and trimmed
1 medium-size red or green pepper
1 small red onion
1 medium-size clove garlic
1 tablespoon finely chopped fresh jalapeno peppers, or 2 tablespoons
canned green chiles
1 cup corn kernels, fresh or defrosted
1 tablespoon chili powder
salt
freshly ground pepper
1 teaspoon cornstarch
1/2 cup beef broth
Directions
Combine the pork, 1/4 cup of olive oil and the lime juice in a medium-
sized, non-corrosive bowl. Let stand at room temperature for 20
minutes.
Meanwhile, prepare the vegetables. Slice the zucchini into 1/4-inch
rounds. Cut the red or green pepper into 1/4-inch-wide strips,
discarding the seeds, ribs and stem. Thinly slice the red onion.
Finely chop the garlic.
Heat the remaining 2 tablespoons of olive oil in a large skillet
until hot. Remove the pork from the marinade, pat the meat dry with
paper towels, and cook for 2 minutes, stirring often.
Add the zucchini, red or green pepper, onion, garlic, jalapeno
pepper, corn, chili powder and salt and pepper to taste to the
skillet. Cook for 2 minutes longer, stirring often, until the
vegetables begin to soften and the pork cooks through.
Dissolve the cornstarch in the beef broth. Add to the skillet and
cook just until the liquid comes to the boil and thickens. Serve
immediately.
"Heart Healthy" Recipe Substitutions
Original Ingredient
Alternative
Reduces
TF SF C
1 pound ground beef =
1 pound ground turkey
-------------------------------------
1 ounce Cheddar, Swiss, or American cheese =
1 ounce lowfat cheese
1 ounce part skim cheese (Mozzarella)
-------------------------------------
1 egg =
2 egg whites
1/4 c. low cholesterol egg substitute
-------------------------------------
1 c. whole milk =
1 c. skim milk
-------------------------------------
1 c. cream =
1 c. evaporated skim milk
-------------------------------------
1 c. sour cream =
1 c. nonfat sour cream
1 c. plain nonfat yogurt
1 c lowfat cottage cheese plus 1 to 2 tsp. lemon juice blended
-------------------------------------
1 ounce cream cheese =
1 ounce nonfat cream cheese
1 ounce Neufchatel cheese
-------------------------------------
1 c. butter =
1 c. margarine
1 c. vegetable oil
--------------------------------------
1 c. shortening =
7 oz. vegetable oil
---------------------------------------
1 ounce baking chocolate =
3 Tbsp. unsweetened cocoa powder plus 1 Tbsp. vegetable oil
---------------------------------------
roux: 1 part fat/1 part starch
1/2 part fat to one part starch
---------------------------------------
1 can condensed cream soup=
Mix together
1/2 c. nonfat dry milk
2 Tbsp. cornstarch
2 tsp. low sodium chicken bouillon
1/4 tsp. onion powder
1/8 tsp. garlic powder
1/4 tsp. basil
1/4 tsp. thyme
1/4 tsp. white pepper
9 oz. cold water
Add the following if desired:
1/4 c. chopped celery or
1/2 c. sliced mushrooms
Heat to a boil; stir frequently.
Per "can": 215 calories, 1 g fat, 8mg cholesterol, 200mg sodium
KEY
TF = total fat
SF = saturated fat
C = cholesterol
Note: All Celsius figures are rounded off to the nearest tenth.
Summer Fruit Shake
Blend the following in a blender with ice:
Frozen Strawberries
Fresh Bananas
Orange Juice
Yogart
Honey Powdered Milk
You may also add whatever fruit you have available. Berries and melon
are a good addition. The proportions are fairly loose and you'll
eventually find a taste blend you like. Whatever, this is a
refreshing, healthy drink.
Lasagne
Select lasagne noodles that have no more than 0.5 grams of fat for
every 2 ounces.
Ingredients
6 ounces (about 1 onion) white onion
8 ounces (about 1 ) green bell pepper
2 tablespoons water
4 ounces skinless boneless chicken breast
2 cans (14 1/2 ounces) diced tomatoes
dash dried thyme
Dash dried winter savory
Dash dried oregano
Dash dried rosemary
Dash dried marjoram
Dash sage
Dash dried basil
1/4 teaspoon aniseed
1/8 teaspoon crushed red pepper
8 ounces lasagna noodles
salt
1 cup skim milk ricotta cheese
Directions
Bring a large pot of water to boil over high heat. Peel the onion,
cut it in half lengthwise, and slice thin (about 1 cup). Trim the
bell pepper, cut it in half crosswise, and slice thin (about 1 cup).
Combine the onion, bell pepper, and 2 tablespoons of water in a large
nonstick skillet. Cook over medium-low heat for 5 to 6 minutes, until
the vegetables are soft (the onion will have turned translucent).
While the vegetables cook, cut the chicken into chunks and put it
into a food processor. Process for about 1 minute, until finely
ground. Add the ground chicken to the skillet with the vegetables and
cook for 1 to 2 minutes, stirring constantly, until the meat is no
longer pink. Add the tomatoes and stir to incorporate. Stir in the
thyme, savory, oregano, rosemary, marjoram, sage, basil, aniseed, and
crushed pepper. Continue to cook the sauce over medium-low heat
uncovered, for about 15 minutes more, until thick.
Meanwhile, break the lasagna noodles into bite-sized pieces and add
to the boiling water. Cook over high heat to desired tenderness,
about 12 minutes, and drain.
Add the drained pasta to the skillet and toss to coat. Add salt.
Dollop the ricotta cheese over the top. Cover and cook over very low
heat for 1 minute.
