Serves 6

Ingredients
Vegetable oil spray
1 refrigerated pizza crust in tube can
4 ounces part-skim mozzarella cheese or fat-free mozzarella-flavor soy
     cheese, shredded
2 tablespoons grated Parmesan or Romano cheese
3 medium Italian plum tomatoes, chopped
8-ounce package frozen artichoke hearts, thawed, drained, and chopped
1/2 cup thinly sliced red onion
1 teaspoon balsamic vinegar
1 medium garlic clove, minced
1/2 teaspoon salt-free Italian seasoning, crumbled

Directions
Preheat the oven using the pizza crust package directions. Line a baking sheet with aluminum foil. Lightly spray the foil with vegetable oil spray. Spread the pizza crust on the foil. Bake for 7 minutes. Sprinkle the mozzarella and Parmesan over the crust.

In a medium bowl, stir together the remaining ingredients except the Italian seasoning. Arrange the mixture on the cheese. Sprinkle with the herb seasoning.  Bake for 8 to 10 minutes, or until the cheese is bubbly.

Nutrition Analysis (per serving)
Calories 227; Protein 12 g; Carbohydrates 30 g; Fiber 4 g; Sugars 5 g; Cholesterol 15 mg; Total Fat 7.0 g; Saturated Fat 3.0 g; Polyunsaturated Fat 0.0 g; Monounsaturated Fat 0.5 g; Sodium 527 mg

Dietary Exchange
1 1/2 Starch; 1 Vegetable; 1 1/2 Medium-Fat Meat

This recipe is reprinted with permission from The New American Heart Association Cookbook, 7th Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publisher, a division of Random House, Inc. Available at booksellers everywhere.
 

Serves 6

Ingredients
Vegetable oil spray
1 refrigerated pizza crust in tube can
4 ounces part-skim mozzarella cheese or fat-free mozzarella-flavor soy
     cheese, shredded
2 tablespoons grated Parmesan or Romano cheese
3 medium Italian plum tomatoes, chopped
8-ounce package frozen artichoke hearts, thawed, drained, and chopped
1/2 cup thinly sliced red onion
1 teaspoon balsamic vinegar
1 medium garlic clove, minced
1/2 teaspoon salt-free Italian seasoning, crumbled

Directions
Preheat the oven using the pizza crust package directions. Line a baking sheet with aluminum foil. Lightly spray the foil with vegetable oil spray. Spread the pizza crust on the foil. Bake for 7 minutes. Sprinkle the mozzarella and Parmesan over the crust.

In a medium bowl, stir together the remaining ingredients except the Italian seasoning. Arrange the mixture on the cheese. Sprinkle with the herb seasoning.  Bake for 8 to 10 minutes, or until the cheese is bubbly.

Nutrition Analysis (per serving)
Calories 227; Protein 12 g; Carbohydrates 30 g; Fiber 4 g; Sugars 5 g; Cholesterol 15 mg; Total Fat 7.0 g; Saturated Fat 3.0 g; Polyunsaturated Fat 0.0 g; Monounsaturated Fat 0.5 g; Sodium 527 mg

Dietary Exchange
1 1/2 Starch; 1 Vegetable; 1 1/2 Medium-Fat Meat

This recipe is reprinted with permission from The New American Heart Association Cookbook, 7th Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publisher, a division of Random House, Inc. Available at booksellers everywhere.
 

Serves 10; 1/2 cup per serving
If creme brulee is your favorite restaurant dessert, you will be pleased to know how easy it is to make at home.

Ingredients
3 cups fat-free half-and-half
1/2 cup unsweetened cocoa powder, sifted
Egg substitute equivalent to 6 eggs, or 6 large eggs
2/3 cup sugar
3 tablespoons plus 1 teaspoon mini chocolate chips
Scant 1/2 cup sugar
1 cup fresh raspberries

Cooking Instructions
Preheat the oven to 325°F.

In a medium microwave-safe bowl, whisk together the half-and-half and cocoa (the mixture will be lumpy). Cover with plastic wrap. Microwave on 100 percent power (high) for 1 minute to 1 minute 30 seconds, or until the half-and-half is slightly warm. Whisk the mixture again to help dissolve the lumps.

Whisk in the egg substitute and 2/3 cup sugar. Pour 1/2 cup mixture into each of ten 6-ounce broilerproof custard cups.

Spoon 1 teaspoon chocolate chips into the middle of each custard cup. Place the custard cups on a 17x12x1-inch rimmed baking sheet or large baking pan. Fill the baking sheet half full with warm water, or fill the baking pan to a depth of 1 inch.

Bake for 30 to 35 minutes, or until the center is set (doesn't jiggle when gently shaken). Transfer the baking sheet to a cooling rack. Carefully transfer the custard cups to another cooling rack. Let cool for 15 minutes. Cover and refrigerate for 2 hours to two days.

At serving time, preheat the broiler.

Uncover the custard cups. Sprinkle 2 teaspoons sugar over each serving. Put the cups on a broilerproof pan.

Broil with the tops of the cups about 2 inches from the heat for 2 to 4 minutes, or until the sugar is caramelized (watch carefully so it does not burn).

To serve, put each custard cup on a plate. Garnish the crème brûlée with the raspberries.

Nutrition Analysis (per serving)
197     Calories
1.5 g     Total Fat
0.5 g     Saturated Fat
0.0 g     Trans Fat
0.0 g     Polyunsaturated Fat
0.5 g     Monounsaturated Fat
0 mg     Cholesterol
148 mg     Sodium
40 g     Carbohydrates
2 g     Fiber
31 g     Sugar
10 g     Protein
 
Dietary Exchanges
1 fat-free milk, 1 1/2 other carbohydrate

This recipe is reprinted with permission from The New American Heart Association Cookbook, 7th Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
 

Serves 4
Rich-tasting sun-dried tomatoes, Greek olives, and feta come together to make this simple, yet sensational, fare.

Ingredients
10 sun-dried tomato halves, chopped
1/4 cup boiling water
4 boneless, skinless chicken breast halves (about 4 ounces each)
1/2 teaspoon dried oregano, crumbled
12 kalamata olives, finely chopped
1/4 cup finely snipped fresh parsley
1/2 teaspoon dried oregano, crumbled
1/8 teaspoon crushed red pepper flakes
1 ounce fat-free or low-fat feta cheese, crumbled
1/8 teaspoon salt
2 teaspoons olive oil (extra-virgin preferred)

Cooking Instructions
In a small bowl, stir together the sun-dried tomatoes and water. Let stand for 10 minutes. Drain. Return the tomatoes to the bowl.

Meanwhile, discard all the visible fat from the chicken. Put the chicken between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, flatten the chicken to a thickness of 1/4 inch, being careful not to tear the meat.

Sprinkle 1/2 teaspoon oregano over the chicken.

Stir the olives, parsley, 1/2 teaspoon oregano, and red pepper flakes into the tomatoes. Gently stir in the feta.

Heat a 10-inch nonstick skillet over medium-high heat. Cook the chicken for 3 minutes. Turn over and cook for 3 minutes, or until no longer pink in the center. Remove from the heat. Sprinkle the salt over the chicken.

To serve, put chicken on each plate. Top each serving with 1/4 cup tomato mixture. Drizzle each serving with 1/2 teaspoon oil.

Nutrition Analysis (per serving)
209     Calories
7.0 g     Total Fat
1.0 g     Saturated Fat
0.0 g     Trans Fat
1.0 g     Polyunsaturated Fat
4.5 g     Monounsaturated Fat
66 mg     Cholesterol
444 mg     Sodium
6 g     Carbohydrates
1 g     Fiber
2 g     Sugar
29 g     Protein
 
Dietary Exchanges
1 vegetable, 3 lean meat

This recipe is reprinted with permission from The New American Heart Association Cookbook, 7th Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
 

Serves 4; 1 potato and about 1/2 cup chicken mixture per serving

Serves 4; 1 1/4 cups per serving

Serves 4; 3/4 cup per serving Ingredients -1 14.5-ounce can no-salt-added diced tomatoes, undrained -1 3/4 cups fat-free, low-sodium chicken broth -1/2 cup chopped roasted red bell peppers, drained if bottled -1 tablespoon dried basil, crumbled -1 1/2 teaspoons dried oregano, crumbled -1/8 teaspoon crushed red pepper flakes (optional) -2 teaspoons olive oil (extra-virgin preferred) -1/4 teaspoon sugar -1/8 teaspoon salt -1/4 cup snipped fresh parsley

In a medium saucepan, stir together the tomatoes with liquid, broth, roasted peppers, basil, oregano, and red pepper flakes. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 10 minutes. Remove from the heat. Stir in the oil, sugar, and salt. Serve sprinkled with the parsley.

Cook’s Tip: Adding a small amount of sugar mellows the acidic taste of tomatoes.

Nutrients Per Serving
Calories                                   57
Total Fat                                  2.5 g
      Saturated Fat                    0.5 g
      Trans Fat                          0.0 g
      Polyunsaturated Fat          0.5 g
      Monounsaturated Fat        1.5 g
Cholesterol                              0 mg
Sodium                                    127 mg
Carbohydrates                        7 g
      Fiber                                  1 g
      Sugars                              4 g
Protein                                     2 g

Dietary Exchanges
1 vegetable, 1/2 fat

This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2010 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 4; 3/4 cup per serving Ingredients -1 14.5-ounce can no-salt-added diced tomatoes, undrained -1 3/4 cups fat-free, low-sodium chicken broth -1/2 cup chopped roasted red bell peppers, drained if bottled -1 tablespoon dried basil, crumbled -1 1/2 teaspoons dried oregano, crumbled -1/8 teaspoon crushed red pepper flakes (optional) -2 teaspoons olive oil (extra-virgin preferred) -1/4 teaspoon sugar -1/8 teaspoon salt -1/4 cup snipped fresh parsley

In a medium saucepan, stir together the tomatoes with liquid, broth, roasted peppers, basil, oregano, and red pepper flakes. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 10 minutes. Remove from the heat. Stir in the oil, sugar, and salt. Serve sprinkled with the parsley.

Cook’s Tip: Adding a small amount of sugar mellows the acidic taste of tomatoes.

Nutrients Per Serving
Calories                                   57
Total Fat                                  2.5 g
      Saturated Fat                    0.5 g
      Trans Fat                          0.0 g
      Polyunsaturated Fat          0.5 g
      Monounsaturated Fat        1.5 g
Cholesterol                              0 mg
Sodium                                    127 mg
Carbohydrates                        7 g
      Fiber                                  1 g
      Sugars                              4 g
Protein                                     2 g

Dietary Exchanges
1 vegetable, 1/2 fat

This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2010 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 6; 1 wedge per serving Ingredients 3/4 cup uncooked brown rice Cooking spray 1 small or 1/2 medium yellow summer squash, chopped 1 large green onion, sliced 2 medium garlic cloves, minced 1 large egg white 1/4 teaspoon salt and 1/4 teaspoon salt, divided use 1 cup fat-free evaporated milk 1/2 cup egg substitute 1/8 teaspoon pepper 2 medium Italian plum (Roma) tomatoes, halved, seeds and liquid discarded, chopped 2 tablespoons chopped fresh dillweed or 1 teaspoon dried dillweed, crumbled 2 tablespoons shredded or grated Parmesan cheese

Directions
In a small saucepan, cook the rice using the package directions, omitting the salt and margarine.

When the rice is almost done, preheat the oven to 450°F. Lightly spray a medium skillet and a 9-inch quiche dish or pie pan with cooking spray.

Cook the squash, green onion, and garlic in the skillet over medium-low heat for 5 minutes, or until crisp-tender, stirring occasionally. Set aside.

In a medium bowl, stir together the cooked rice, egg white, and 1/4 teaspoon salt. Press the mixture over the bottom and up the side of the quiche dish. Bake for 5 minutes. Transfer to a cooling rack. Reduce the oven temperature to 325°F.

In a medium bowl, stir together the milk, egg substitute, pepper, and remaining 1/4 teaspoon salt. Stir in the squash mixture, tomatoes, and basil. Pour into the hot rice crust. Sprinkle with the Parmesan. Bake for 35 to 40 minutes, or until a knife inserted near the center comes out clean. Transfer to a cooling rack and let stand for 10 minutes before cutting into 6 wedges.

Nutrients Per Serving
Calories                       149
Total Fat                      1.5 g
   Saturated Fat                 0.5 g
   Trans Fat                       0.0 g
   Polyunsaturated Fat       0.5 g
   Monounsaturated Fat     0.5 g
Cholesterol                  3 mg
Sodium                        330 mg
Carbohydrates            25 g
   Fiber                               2 g
   Sugars                           7 g
Protein                         9 g

Dietary Exchanges
1 starch
1/2 fat-free milk
1/2 very lean meat

This recipe is reprinted with permission from Go Red For Women Recipe Collection, Copyright © 2009 by the American Heart Association. Published by Publications International, Ltd. Available at grocery-store checkouts nationwide starting mid-February, and online at ShopGoRed.com starting March 3, while supplies last.

Serves 6; 1 wedge per serving Ingredients 3/4 cup uncooked brown rice Cooking spray 1 small or 1/2 medium yellow summer squash, chopped 1 large green onion, sliced 2 medium garlic cloves, minced 1 large egg white 1/4 teaspoon salt and 1/4 teaspoon salt, divided use 1 cup fat-free evaporated milk 1/2 cup egg substitute 1/8 teaspoon pepper 2 medium Italian plum (Roma) tomatoes, halved, seeds and liquid discarded, chopped 2 tablespoons chopped fresh dillweed or 1 teaspoon dried dillweed, crumbled 2 tablespoons shredded or grated Parmesan cheese

Directions
In a small saucepan, cook the rice using the package directions, omitting the salt and margarine.

When the rice is almost done, preheat the oven to 450°F. Lightly spray a medium skillet and a 9-inch quiche dish or pie pan with cooking spray.

Cook the squash, green onion, and garlic in the skillet over medium-low heat for 5 minutes, or until crisp-tender, stirring occasionally. Set aside.

In a medium bowl, stir together the cooked rice, egg white, and 1/4 teaspoon salt. Press the mixture over the bottom and up the side of the quiche dish. Bake for 5 minutes. Transfer to a cooling rack. Reduce the oven temperature to 325°F.

In a medium bowl, stir together the milk, egg substitute, pepper, and remaining 1/4 teaspoon salt. Stir in the squash mixture, tomatoes, and basil. Pour into the hot rice crust. Sprinkle with the Parmesan. Bake for 35 to 40 minutes, or until a knife inserted near the center comes out clean. Transfer to a cooling rack and let stand for 10 minutes before cutting into 6 wedges.

Nutrients Per Serving
Calories                       149
Total Fat                      1.5 g
   Saturated Fat                 0.5 g
   Trans Fat                       0.0 g
   Polyunsaturated Fat       0.5 g
   Monounsaturated Fat     0.5 g
Cholesterol                  3 mg
Sodium                        330 mg
Carbohydrates            25 g
   Fiber                               2 g
   Sugars                           7 g
Protein                         9 g

Dietary Exchanges
1 starch
1/2 fat-free milk
1/2 very lean meat

This recipe is reprinted with permission from Go Red For Women Recipe Collection, Copyright © 2009 by the American Heart Association. Published by Publications International, Ltd. Available at grocery-store checkouts nationwide starting mid-February, and online at ShopGoRed.com starting March 3, while supplies last.

Serves 4; 3 ounces chicken and 1/2 cup rice per serving Ingredients 1/2 cup uncooked instant brown rice 1/2 0.7-ounce packet Italian salad     dressing mix 1 teaspoon chopped fresh rosemary     or 1/4 teaspoon dried rosemary, crushed 4 boneless, skinless chicken breast halves (about 4 ounces each),     all visible fat, discarded 2 tablespoons olive oil 1/2 cup dry white wine (regular or nonalcoholic) 1/2 teaspoon grated lemon zest 2 tablespoons fresh lemon juice 2 medium green onions, finely chopped 1 teaspoon chopped fresh oregano leaves (optional) 1 medium lemon, quartered

Directions
Prepare the rice using the package directions, omitting the salt and margarine.

Meanwhile, sprinkle the salad dressing mix and rosemary over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Add the chicken and immediately reduce the heat to medium. Cook for 4 minutes on each side, or until no longer pink in the center. Transfer to a plate.

Increase the heat to medium high. In the same skillet, stir together the wine, lemon zest, and lemon juice. Cook for 2 minutes, or until reduced to about 1/4 cup. Remove the skillet from the heat.

Stir the green onions and oregano into the cooked rice. Spoon the rice onto a platter. Arrange the chicken on the rice. Spoon the sauce over the chicken. Squeeze the lemon over the chicken and rice.

Nutrition Analysis (per serving)
Calories 263; Total Fat 8.5 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; 
Polyunsaturated Fat 1.0 g; Monounsaturated Fat 5.5 g; Cholesterol 66 mg;
Sodium 477 mg; Carbohydrates 13 g; Fiber 1 g; Sugars 2 g; Protein 27 g

Dietary Exchanges
3 lean meat, 1 starch

This recipe is reprinted with permission from Light & Easy Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 4; 3 ounces chicken and 1/2 cup rice per serving Ingredients 1/2 cup uncooked instant brown rice 1/2 0.7-ounce packet Italian salad     dressing mix 1 teaspoon chopped fresh rosemary     or 1/4 teaspoon dried rosemary, crushed 4 boneless, skinless chicken breast halves (about 4 ounces each),     all visible fat, discarded 2 tablespoons olive oil 1/2 cup dry white wine (regular or nonalcoholic) 1/2 teaspoon grated lemon zest 2 tablespoons fresh lemon juice 2 medium green onions, finely chopped 1 teaspoon chopped fresh oregano leaves (optional) 1 medium lemon, quartered

Directions
Prepare the rice using the package directions, omitting the salt and margarine.

Meanwhile, sprinkle the salad dressing mix and rosemary over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Add the chicken and immediately reduce the heat to medium. Cook for 4 minutes on each side, or until no longer pink in the center. Transfer to a plate.

Increase the heat to medium high. In the same skillet, stir together the wine, lemon zest, and lemon juice. Cook for 2 minutes, or until reduced to about 1/4 cup. Remove the skillet from the heat.

Stir the green onions and oregano into the cooked rice. Spoon the rice onto a platter. Arrange the chicken on the rice. Spoon the sauce over the chicken. Squeeze the lemon over the chicken and rice.

Nutrition Analysis (per serving)
Calories 263; Total Fat 8.5 g; Saturated Fat 1.5 g; Trans Fat 0.0 g; 
Polyunsaturated Fat 1.0 g; Monounsaturated Fat 5.5 g; Cholesterol 66 mg;
Sodium 477 mg; Carbohydrates 13 g; Fiber 1 g; Sugars 2 g; Protein 27 g

Dietary Exchanges
3 lean meat, 1 starch

This recipe is reprinted with permission from Light & Easy Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving Ingredients -1 teaspoon dried oregano, crumbled -1/2 teaspoon paprika -1/2 teaspoon chili powder -4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fatdiscarded -1 teaspoon olive or canola oil -1/2 cup water -1 medium tomato, seeded if desired and chopped -12 kalamata olives, coarsely chopped -1 medium garlic clove, minced -1/4 teaspoon pepper -1/8 teaspoon salt -1 1/2 ounces reduced-fat feta cheese, crumbled

Directions
In a small bowl, stir together the oregano, paprika, and chili powder. Sprinkle over the chicken. Using your fingertips, press the mixture firmly onto the chicken so the mixture adheres.

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 5 minutes. Turn and cook for 4 minutes, or until the chicken is no longer pink in the center. Transfer to a serving plate.

Put the remaining ingredients except the feta in the skillet. Stir. Increase the heat to medium high and bring to a boil, scraping the bottom and side of the skillet to dislodge any browned bits. Boil for 2 1/2 to 3 minutes, or until the sauce is reduced to 1/2 cup, stirring frequently. Spoon over the chicken. Sprinkle with the feta.

Nutrition Analysis (per serving)
Calories 196; Total Fat 7.0 g; Saturated 1.5 g; Polyunsaturated 1.0 g; Monounsaturated 3.5 g; Cholesterol 70 mg; Sodium 476 mg; Carbohydrates 4 g; Sugars 1 g; Fiber 1 g; Protein 29 g;

Dietary Exchanges
1 vegetable; 3 1/2 lean meat

This recipe is reprinted with permission from Love Your Heart, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving Ingredients -1 teaspoon dried oregano, crumbled -1/2 teaspoon paprika -1/2 teaspoon chili powder -4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fatdiscarded -1 teaspoon olive or canola oil -1/2 cup water -1 medium tomato, seeded if desired and chopped -12 kalamata olives, coarsely chopped -1 medium garlic clove, minced -1/4 teaspoon pepper -1/8 teaspoon salt -1 1/2 ounces reduced-fat feta cheese, crumbled

Directions
In a small bowl, stir together the oregano, paprika, and chili powder. Sprinkle over the chicken. Using your fingertips, press the mixture firmly onto the chicken so the mixture adheres.

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 5 minutes. Turn and cook for 4 minutes, or until the chicken is no longer pink in the center. Transfer to a serving plate.

Put the remaining ingredients except the feta in the skillet. Stir. Increase the heat to medium high and bring to a boil, scraping the bottom and side of the skillet to dislodge any browned bits. Boil for 2 1/2 to 3 minutes, or until the sauce is reduced to 1/2 cup, stirring frequently. Spoon over the chicken. Sprinkle with the feta.

Nutrition Analysis (per serving)
Calories 196; Total Fat 7.0 g; Saturated 1.5 g; Polyunsaturated 1.0 g; Monounsaturated 3.5 g; Cholesterol 70 mg; Sodium 476 mg; Carbohydrates 4 g; Sugars 1 g; Fiber 1 g; Protein 29 g;

Dietary Exchanges
1 vegetable; 3 1/2 lean meat

This recipe is reprinted with permission from Love Your Heart, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 6; 1 wedge per serving Ingredients Cooking spray Crust 3/4 cup water 1/2 cup uncooked whole-wheat couscous 2 tablespoons egg white or egg substitute Filling 10 ounces frozen chopped turnip greens 1 teaspoon olive oil 1/2 cup chopped onion 1 teaspoon minced garlic 4 ounces sliced lower-sodium, low-fat ham, diced 2 tablespoons shredded or grated Parmesan cheese 3/4 cup egg substitute 1/2 cup fat-free half-and-half 1/4 teaspoon ground nutmeg

Preheat the oven to 400°F. Lightly spray a 9-inch pie pan with cooking spray.

In a small saucepan, bring the water to a boil over medium-high heat. Stir in the couscous. Remove from the heat and let stand, covered, for 5 minutes, or until most of the water is absorbed.

Stir the egg white into the couscous. Spoon into the pie pan. Form a crust by spreading the mixture over the bottom and up the side, pressing to flatten. Bake for 10 minutes. Turn off the oven. Transfer the pie pan to a cooling rack and let the crust cool completely, about 30 minutes. After about 20 minutes, preheat the oven to 325°F.

Meanwhile, prepare the turnip greens using the package directions. Drain well in a colander, if needed. Transfer to a medium bowl.

In a small skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 5 minutes, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring occasionally. Stir the onion mixture and half the ham into the turnip greens. Spoon into the crust. Sprinkle with the remaining ham and Parmesan.

In a medium bowl, whisk together the egg substitute, half-and-half, and nutmeg. Pour into the pie pan. Bake for 30 to 35 minutes, or until a knife inserted in the center comes out clean.

Nutrients per Serving
Calories                                   152
Total Fat                                  2.5 g
      Saturated Fat                    0.5 g
      Trans Fat                          0.0 g
      Polyunsaturated Fat          0.5 g
      Monounsaturated Fat        1.0 g
Cholesterol                              9 mg
Sodium                                    283 mg
Carbohydrates                        22 g
      Fiber                                  4 g
      Sugars                              3 g
Protein                                     13 g

Dietary Exchanges
1 starch
1 vegetable
1 lean meat

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2010 by the American Heart Association. Published by Publications International, Ltd. Look for Healthy Soul Food Recipes at grocery-store checkouts in May, while supplies last, and online at ShopHeart.org.

Serves 6; 1 wedge per serving Ingredients Cooking spray Crust 3/4 cup water 1/2 cup uncooked whole-wheat couscous 2 tablespoons egg white or egg substitute Filling 10 ounces frozen chopped turnip greens 1 teaspoon olive oil 1/2 cup chopped onion 1 teaspoon minced garlic 4 ounces sliced lower-sodium, low-fat ham, diced 2 tablespoons shredded or grated Parmesan cheese 3/4 cup egg substitute 1/2 cup fat-free half-and-half 1/4 teaspoon ground nutmeg

Preheat the oven to 400°F. Lightly spray a 9-inch pie pan with cooking spray.

In a small saucepan, bring the water to a boil over medium-high heat. Stir in the couscous. Remove from the heat and let stand, covered, for 5 minutes, or until most of the water is absorbed.

Stir the egg white into the couscous. Spoon into the pie pan. Form a crust by spreading the mixture over the bottom and up the side, pressing to flatten. Bake for 10 minutes. Turn off the oven. Transfer the pie pan to a cooling rack and let the crust cool completely, about 30 minutes. After about 20 minutes, preheat the oven to 325°F.

Meanwhile, prepare the turnip greens using the package directions. Drain well in a colander, if needed. Transfer to a medium bowl.

In a small skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 5 minutes, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring occasionally. Stir the onion mixture and half the ham into the turnip greens. Spoon into the crust. Sprinkle with the remaining ham and Parmesan.

In a medium bowl, whisk together the egg substitute, half-and-half, and nutmeg. Pour into the pie pan. Bake for 30 to 35 minutes, or until a knife inserted in the center comes out clean.

Nutrients per Serving
Calories                                   152
Total Fat                                  2.5 g
      Saturated Fat                    0.5 g
      Trans Fat                          0.0 g
      Polyunsaturated Fat          0.5 g
      Monounsaturated Fat        1.0 g
Cholesterol                              9 mg
Sodium                                    283 mg
Carbohydrates                        22 g
      Fiber                                  4 g
      Sugars                              3 g
Protein                                     13 g

Dietary Exchanges
1 starch
1 vegetable
1 lean meat

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2010 by the American Heart Association. Published by Publications International, Ltd. Look for Healthy Soul Food Recipes at grocery-store checkouts in May, while supplies last, and online at ShopHeart.org.

Serves 4; 3 ounces fish and 2 tablespoons sauce per serving Ingredients Cooking spray Veggie Tartar Sauce 1/4 cup light mayonnaise 2 tablespoons diced green bell pepper 2 tablespoons diced celery 1 tablespoon diced red onion 2 teaspoons fresh lemon juice ********** 1/2 teaspoon chili powder 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/2 teaspoon ground cumin 4 tilapia fillets (about 4 ounces each), rinsed and patted dry 1 tablespoon olive oil

Preheat the grill on medium high. Lightly spray a grilling rack for seafood, the rack of a broiler pan, or a 12-inch-square double layer of heavy-duty aluminum foil with cooking spray. If using the foil, poke several holes with the tip of a sharp knife.

In a small bowl, stir together the tartar sauce ingredients. Cover and refrigerate until needed.

In another small bowl, stir together the chili powder, onion powder, garlic powder, paprika, and cumin.

Place the fish on a cutting board or other flat surface. Lightly brush half the oil over the tops. Sprinkle about half the chili powder mixture over the fish. Using your fingertips, press the mixture so it adheres to the fish. Turn over. Repeat with the remaining oil and chili powder mixture.

Grill the fish for 4 to 5 minutes on each side, or until it flakes easily when tested with a fork. Serve with the tartar sauce.

Nutrients per Serving
Calories              197
Total Fat             10.5 g
   Saturated              2.5 g
   Trans                     0.0 g
   Polyunsaturated    3.5 g
   Monounsaturated  4.5 g
Cholesterol         62 mg
Sodium               181 mg
Carbohydrates   3 g
   Fiber                      1 g
   Sugars                  1 g
Protein                23 g

Dietary Exchanges
3 very lean meat
2 fat

This recipe is reprinted with permission from Healthy Soul Food, Copyright © 2009 by the American Heart Association. Published by Publications International, Ltd. Purchase Healthy Soul Food online  at www.shopheart.org.

Serves 4; 3 ounces fish and 2 tablespoons sauce per serving Ingredients Cooking spray Veggie Tartar Sauce 1/4 cup light mayonnaise 2 tablespoons diced green bell pepper 2 tablespoons diced celery 1 tablespoon diced red onion 2 teaspoons fresh lemon juice ********** 1/2 teaspoon chili powder 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/2 teaspoon paprika 1/2 teaspoon ground cumin 4 tilapia fillets (about 4 ounces each), rinsed and patted dry 1 tablespoon olive oil

Preheat the grill on medium high. Lightly spray a grilling rack for seafood, the rack of a broiler pan, or a 12-inch-square double layer of heavy-duty aluminum foil with cooking spray. If using the foil, poke several holes with the tip of a sharp knife.

In a small bowl, stir together the tartar sauce ingredients. Cover and refrigerate until needed.

In another small bowl, stir together the chili powder, onion powder, garlic powder, paprika, and cumin.

Place the fish on a cutting board or other flat surface. Lightly brush half the oil over the tops. Sprinkle about half the chili powder mixture over the fish. Using your fingertips, press the mixture so it adheres to the fish. Turn over. Repeat with the remaining oil and chili powder mixture.

Grill the fish for 4 to 5 minutes on each side, or until it flakes easily when tested with a fork. Serve with the tartar sauce.

Nutrients per Serving
Calories              197
Total Fat             10.5 g
   Saturated              2.5 g
   Trans                     0.0 g
   Polyunsaturated    3.5 g
   Monounsaturated  4.5 g
Cholesterol         62 mg
Sodium               181 mg
Carbohydrates   3 g
   Fiber                      1 g
   Sugars                  1 g
Protein                23 g

Dietary Exchanges
3 very lean meat
2 fat

This recipe is reprinted with permission from Healthy Soul Food, Copyright © 2009 by the American Heart Association. Published by Publications International, Ltd. Purchase Healthy Soul Food online  at www.shopheart.org.

Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving Ingredients -2 tablespoons hot-pepper sauce, or to taste -1 tablespoon fresh lemon juice -2 teaspoons olive oil -4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded -Vegetable oil spray -1 cup cornflake crumbs (about 2 cups flakes) -1/4 cup fat-free or light sour cream -1/4 cup low-fat buttermilk -1/2 teaspoon garlic powder -1/4 teaspoon dried dillweed, crumbled

Directions
In a large shallow bowl, stir together the hot-pepper sauce, lemon juice, and olive oil. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally if longer than 30 minutes. Discard the marinade.

Preheat the oven to 375°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.

Put the cornflake crumbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan. Lightly spray the top of the chicken with vegetable oil spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp. Transfer to a serving plate.

Meanwhile, in a small bowl, whisk together the remaining ingredients. Cover and refrigerate until ready to serve. Spoon the sauce over the chicken or use as a dipping sauce.

Tip
Hot-pepper sauce made from cayenne peppers (a bit milder) or Tabasco peppers works well. Let your heat tolerance be your guide.

Nutrition Analysis (per serving)
Calories 220; Total Fat 4.0 g; Saturated 1.0 g; Polyunsaturated 0.5 g; Monounsaturated 2.0 g; Cholesterol 69 mg; Sodium 250 mg; Carbohydrates 16 g; Dietary Fiber 1 g; Sugars 3 g; Protein 29 g

Dietary Exchanges
1 starch; 3 very lean meat

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd. Available online at www.shopheart.org.

Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving Ingredients -2 tablespoons hot-pepper sauce, or to taste -1 tablespoon fresh lemon juice -2 teaspoons olive oil -4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded -Vegetable oil spray -1 cup cornflake crumbs (about 2 cups flakes) -1/4 cup fat-free or light sour cream -1/4 cup low-fat buttermilk -1/2 teaspoon garlic powder -1/4 teaspoon dried dillweed, crumbled

Directions
In a large shallow bowl, stir together the hot-pepper sauce, lemon juice, and olive oil. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally if longer than 30 minutes. Discard the marinade.

Preheat the oven to 375°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.

Put the cornflake crumbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan. Lightly spray the top of the chicken with vegetable oil spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp. Transfer to a serving plate.

Meanwhile, in a small bowl, whisk together the remaining ingredients. Cover and refrigerate until ready to serve. Spoon the sauce over the chicken or use as a dipping sauce.

Tip
Hot-pepper sauce made from cayenne peppers (a bit milder) or Tabasco peppers works well. Let your heat tolerance be your guide.

Nutrition Analysis (per serving)
Calories 220; Total Fat 4.0 g; Saturated 1.0 g; Polyunsaturated 0.5 g; Monounsaturated 2.0 g; Cholesterol 69 mg; Sodium 250 mg; Carbohydrates 16 g; Dietary Fiber 1 g; Sugars 3 g; Protein 29 g

Dietary Exchanges
1 starch; 3 very lean meat

This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd. Available online at www.shopheart.org.

Serves 4; 1 cup per serving Ingredients -4 cups fat-free, low-sodium chicken broth -1 small carrot, thinly sliced -4 large mustard green leaves, coarsely chopped (about 4 cups) -2 medium Italian plum tomatoes, diced -2 ounces diced lower-sodium, low-fat ham (about 1/4 cup) -2 medium green onions, thinly sliced -1 tablespoon imitation bacon bits -1/8 teaspoon salt -1/4 teaspoon crushed red pepper flakes

Directions
In a large saucepan, bring the broth and carrot to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 5 minutes, or until the carrot is almost tender.

Stir in the remaining ingredients. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, covered, for 10 minutes, or until the greens are tender and the flavors blend. Ladle into soup bowls.

Nutrients per Serving
Calories               61
Total Fat              1.0 g
   Saturated Fat             0.0 g
   Polyunsaturated Fat    0.0 g
   Monounsaturated Fat  0.5 g
Cholesterol           6 mg
Sodium                297 mg
Carbohydrates      7 g
   Dietary Fiber            3 g
   Sugars                    3 g
Protein                 7 g

Dietary Exchanges
1 1/2 vegetable
1/2 very lean meat

This recipe is reprinted with permission from The Best of Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at ShopPower.org.

Serves 4; 1 cup per serving Ingredients -4 cups fat-free, low-sodium chicken broth -1 small carrot, thinly sliced -4 large mustard green leaves, coarsely chopped (about 4 cups) -2 medium Italian plum tomatoes, diced -2 ounces diced lower-sodium, low-fat ham (about 1/4 cup) -2 medium green onions, thinly sliced -1 tablespoon imitation bacon bits -1/8 teaspoon salt -1/4 teaspoon crushed red pepper flakes

Directions
In a large saucepan, bring the broth and carrot to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 5 minutes, or until the carrot is almost tender.

Stir in the remaining ingredients. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, covered, for 10 minutes, or until the greens are tender and the flavors blend. Ladle into soup bowls.

Nutrients per Serving
Calories               61
Total Fat              1.0 g
   Saturated Fat             0.0 g
   Polyunsaturated Fat    0.0 g
   Monounsaturated Fat  0.5 g
Cholesterol           6 mg
Sodium                297 mg
Carbohydrates      7 g
   Dietary Fiber            3 g
   Sugars                    3 g
Protein                 7 g

Dietary Exchanges
1 1/2 vegetable
1/2 very lean meat

This recipe is reprinted with permission from The Best of Healthy Soul Food Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at ShopPower.org.

Serves 4; about 3 ounces chicken and 1 tablespoon plus 1 1/2 teaspoons dipping sauce per serving Ingredients -1 cup fat-free or low-fat plain yogurt -1 pound chicken tenders, all visible fat discarded -Vegetable oil spray Coating Mixture -1/2 cup yellow cornmeal -1/3 cup plain dry bread crumbs -2 tablespoons all-purpose flour -1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese -1 teaspoon paprika -1/2 teaspoon dried basil, crumbled -1/2 teaspoon garlic powder -1/4 teaspoon salt Creamy Honey Mustard Sauce -1/4 cup fat-free or light sour cream -1 tablespoon plus 1 teaspoon Dijon mustard -1 tablespoon honey

Directions
Put the yogurt in a medium bowl. Add the chicken, stirring to coat. Set aside.

Preheat the oven to 375°F. Lightly spray a baking sheet with vegetable oil spray.

In another medium bowl, stir together the coating mixture ingredients. Dip one piece of chicken at a time in the coating mixture, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake for 20 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

Meanwhile, in a small bowl, whisk together the ingredients for the creamy honey mustard sauce.

Serve the chicken fingers with the sauce on the side.

Nutrition Analysis (per serving)
Calories 320; Total Fat 3.5 g; Saturated Fat 1.0 g; Polyunsaturated
Fat 0.5 g; Monounsaturated Fat 0.5 g; Carbohydrate 37 g; Sugar 11 g; Fiber 2 g; Cholesterol 71 mg; Protein 35 g; Sodium 477 mg

Dietary Exchange
2 Starch; 1/2 Skim Milk; 3 Very Lean Meat

This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 4; about 3 ounces chicken and 1 tablespoon plus 1 1/2 teaspoons dipping sauce per serving Ingredients -1 cup fat-free or low-fat plain yogurt -1 pound chicken tenders, all visible fat discarded -Vegetable oil spray Coating Mixture -1/2 cup yellow cornmeal -1/3 cup plain dry bread crumbs -2 tablespoons all-purpose flour -1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese -1 teaspoon paprika -1/2 teaspoon dried basil, crumbled -1/2 teaspoon garlic powder -1/4 teaspoon salt Creamy Honey Mustard Sauce -1/4 cup fat-free or light sour cream -1 tablespoon plus 1 teaspoon Dijon mustard -1 tablespoon honey

Directions
Put the yogurt in a medium bowl. Add the chicken, stirring to coat. Set aside.

Preheat the oven to 375°F. Lightly spray a baking sheet with vegetable oil spray.

In another medium bowl, stir together the coating mixture ingredients. Dip one piece of chicken at a time in the coating mixture, turning gently to coat. Arrange the chicken in a single layer on the baking sheet. Lightly spray the chicken with vegetable oil spray. Bake for 20 minutes, or until the chicken is no longer pink in the center and the coating is crisp.

Meanwhile, in a small bowl, whisk together the ingredients for the creamy honey mustard sauce.

Serve the chicken fingers with the sauce on the side.

Nutrition Analysis (per serving)
Calories 320; Total Fat 3.5 g; Saturated Fat 1.0 g; Polyunsaturated
Fat 0.5 g; Monounsaturated Fat 0.5 g; Carbohydrate 37 g; Sugar 11 g; Fiber 2 g; Cholesterol 71 mg; Protein 35 g; Sodium 477 mg

Dietary Exchange
2 Starch; 1/2 Skim Milk; 3 Very Lean Meat

This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.

Serves 6; 1 per serving Ingredients -8.25-ounce can light sliced peaches in fruit juice, drained -1 cup fat-free or low-fat plain yogurt -1/4 cup frozen orange juice concentrate, thawed (about 2 ounces) -2 teaspoons honey -1/2 teaspoon vanilla extract

Directions
Cut the peaches into bite-size pieces. Put 3 pieces in each of four paper or plastic 5-ounce juice cups. Transfer the remaining peaches to a small bowl.

Stir the remaining ingredients into the bowl with the peaches. Pour into the juice cups.

Insert a wooden Popsicle or craft stick into the center of each cup. Cover the cups with plastic wrap or aluminum foil, allowing the sticks to poke through the covering. Put the cups with the stick side up on a level surface in the freezer. Freeze for 3 hours, or until solid.

To serve, peel or cut the paper or plastic from the frozen pops.

Nutrition Analysis (per serving)
Calories 71; Total Fat 0.0 g; Saturated Fat 0.0 g; Polyunsaturated
Fat 0.0 g; Monounsaturated Fat 0.0 g; Carbohydrate 15 g; Sugar 13 g; Fiber 0 g; Cholesterol 1 mg; Protein 3 g; Sodium 37 mg

Dietary Exchange
1 Fruit

This recipe is reprinted with permission from Healthy Recipes Kids Love, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopheart.org.