415798indd Sec11415798indd Sec112707 110247 AM2707 110247 AM PREFACE PREFACE Z Z or lowfat milk products lean meats fish beans eggs and nuts A 415798indd Sec12415798indd Se ID: 222932
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��415798.indd 4415798.indd 42/7/07 11:02:43 AM2/7/07 11:02:43 AM ��415798.indd Sec1:1415798.indd Sec1:12/7/07 11:02:47 AM2/7/07 11:02:47 AM PREFACE PREFACE Z Z or low-fat milk products, lean meats, fish, beans, eggs, and nuts. A ��415798.indd Sec1:2415798.indd Sec1:22/7/07 11:02:47 AM2/7/07 11:02:47 AM Right Starts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Black Skillet Beef with Greens and Red Potatoes . . . . . . . . . 7 Catfish Stew with Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8 Baked Fried Chicken Breast with Mixed Vegetables . . . . . 11 20-Minute Chicken Creole. . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Spaghetti with Turkey Meat Sauce . . . . . . . . . . . . . . . . . . . . 15 Baked Pork Chops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Hot ‘n Spicy Seasoning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Succotash . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 New Orleans Red Beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 Mixed Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Garlic Mashed Potatoes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Honey Candied Yams . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Chillin’ Out Pasta Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 Garden Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34 Fruit Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 Winter and Summer Crisp . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 Sweet Potato Custard . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 Angel Food Cake with Mixed Berries. . . . . . . . . . . . . . . . . . 44 Old-Fashioned Bread Pudding with Apple Raisin Sauce . . 47 TABLE TABLE OF OF CONTENTS CONTENTS Z Z ��415798.indd Sec1:3415798.indd Sec1:32/7/07 11:02:47 AM2/7/07 11:02:47 AM�� RIGHT STARTS THE KEY TO COOKING “DOWN HOME HEALTHY” IS A PANTRY STOCKED WITH HEALTHY INGREDIENTS. INSTEAD OF THIS: USE THIS: Ham hocks and fat back Turkey thighs Lard, butter, or other hard fats Small amount of vegetable oil Ground beef and pork Smoked turkey neck Regular bouillons and broths Low sodium bouillon and broths High fat cut of pork* Tenderloin, sirloin roast or chop, center cut loin chops High fat cut of lamb* Foreshank, leg roast, leg chop, loin chop NOW THAT THE PANTRY IS STOCKED, HERE ARE SOME HEALTHY COOKING TECHNIQUES: Steam your vegetables whenever you can. Use garlic, onions, and herbs for flavor. Use very small amounts of butter, cheese, and sauces. Use more herbs and spices to flavor greens and other dishes. Cut down on the salt. Try adding Spanish onion and black pepper to black-eyed peas. stir-frying with a little oil instead. 3 ENTRÉES 415798.indd Sec1:4415798.indd Sec1:42/7/07 11:02:47 AM2/7/07 11:02:47 AM ��415798.indd Sec1:5415798.indd Sec1:52/7/07 11:02:51 AM2/7/07 11:02:51 AM ENTRÉES ENTRÉES ��415798.indd Sec1:6415798.indd Sec1:62/7/07 11:02:51 AM2/7/07 11:02:51 AM ��415798.indd Sec1:7415798.indd Sec1:72/7/07 11:03:10 AM2/7/07 11:03:10 AM��BBLLASKLET BE 2½-inch strips ��415798.indd Sec1:8415798.indd Sec1:82/7/07 11:03:10 AM2/7/07 11:03:10 AM��CCAAT Z 8 ��415798.indd Sec1:9415798.indd Sec1:92/7/07 11:03:11 AM2/7/07 11:03:11 AM 5 ��415798.indd Sec1:10415798.indd Sec1:102/7/07 11:03:18 AM2/7/07 11:03:18 AM ��415798.indd Sec1:11415798.indd Sec1:112/7/07 11:03:25 AM2/7/07 11:03:25 AM��BBAAKKEED D FFRRIIEED DCCHHIICCKKEENN B B ��415798.indd Sec1:12415798.indd Sec1:122/7/07 11:03:25 AM2/7/07 11:03:25 AM��2200--MMIINNUUTTE E CCHHIICCKKEEN N CRCRE Reduce ��415798.indd Sec1:13415798.indd Sec1:132/7/07 11:03:25 AM2/7/07 11:03:25 AM ��415798.indd Sec1:14415798.indd Sec1:142/7/07 11:03:45 AM2/7/07 11:03:45 AM ��415798.indd Sec1:15415798.indd Sec1:152/7/07 11:03:52 AM2/7/07 11:03:52 AM��SSPPAETTTI 15 ��415798.indd Sec1:16415798.indd Sec1:162/7/07 11:03:53 AM2/7/07 11:03:53 AM��BABAKKEEDD POPORRK K CCHOPS 16 ��415798.indd Sec1:17415798.indd Sec1:172/7/07 11:03:53 AM2/7/07 11:03:53 AM 9 ��415798.indd Sec1:18415798.indd Sec1:182/7/07 11:03:59 AM2/7/07 11:03:59 AM ��415798.indd Sec1:19415798.indd Sec1:192/7/07 11:04:07 AM2/7/07 11:04:07 AM HOT’N SPICY SEASONING HOT’N SPICY SEASONING SIDES 415798.indd Sec1:20415798.indd Sec1:202/7/07 11:04:07 AM2/7/07 11:04:07 AM ��415798.indd Sec1:21415798.indd Sec1:212/7/07 11:04:12 AM2/7/07 11:04:12 AM SIDES SIDES ��415798.indd Sec1:22415798.indd Sec1:222/7/07 11:04:12 AM2/7/07 11:04:12 AM ��415798.indd Sec1:23415798.indd Sec1:232/7/07 11:04:19 AM2/7/07 11:04:19 AM��SSUCCOT ��415798.indd Sec1:24415798.indd Sec1:242/7/07 11:04:19 AM2/7/07 11:04:19 AM 24 ��415798.indd Sec1:25415798.indd Sec1:252/7/07 11:04:19 AM2/7/07 11:04:19 AM ��415798.indd Sec1:26415798.indd Sec1:262/7/07 11:04:40 AM2/7/07 11:04:40 AM ��415798.indd Sec1:27415798.indd Sec1:272/7/07 11:04:47 AM2/7/07 11:04:47 AM��MMIIXEXE ��415798.indd Sec1:28415798.indd Sec1:282/7/07 11:04:47 AM2/7/07 11:04:47 AM��GGAARRLICMASHED POTATOES ��415798.indd Sec1:29415798.indd Sec1:292/7/07 11:04:47 AM2/7/07 11:04:47 AM 15 ��415798.indd Sec1:30415798.indd Sec1:302/7/07 11:04:54 AM2/7/07 11:04:54 AM��HHONONCANDIED YAMS 30 ��415798.indd Sec1:31415798.indd Sec1:312/7/07 11:04:55 AM2/7/07 11:04:55 AM ��415798.indd Sec1:32415798.indd Sec1:322/7/07 11:05:17 AM2/7/07 11:05:17 AM ��415798.indd Sec1:33415798.indd Sec1:332/7/07 11:05:37 AM2/7/07 11:05:37 AM��CCHHIILOUUT PASTA SALAD ��415798.indd Sec1:34415798.indd Sec1:342/7/07 11:05:37 AM2/7/07 11:05:37 AM��GGAARRDDEEN NPOTATO SALAD 34 ��415798.indd Sec1:35415798.indd Sec1:352/7/07 11:05:37 AM2/7/07 11:05:37 AM DESSERTS 415798.indd Sec1:36415798.indd Sec1:362/7/07 11:05:57 AM2/7/07 11:05:57 AM ��415798.indd Sec1:37415798.indd Sec1:372/7/07 11:06:01 AM2/7/07 11:06:01 AM DESSERTS DESSERTS ��415798.indd Sec1:38415798.indd Sec1:382/7/07 11:06:01 AM2/7/07 11:06:01 AM ��415798.indd Sec1:39415798.indd Sec1:392/7/07 11:06:08 AM2/7/07 11:06:08 AM��FFRRUUIITT SSAALLAAD D I ��415798.indd Sec1:40415798.indd Sec1:402/7/07 11:06:08 AM2/7/07 11:06:08 AM��WWININTER NUTRITION CONTENT Per Serving Makes 6 servings calories: 284 total fat: 6g saturated fat: 1g carbohydrates: 54g protein: 3g cholesterol: 0mg sodium: 56mg dietary fiber: 5g INGREDIENTS FILLING ½ cup granulated sugar all-purpose flour grated lemon peel apples TOPPING ²/³ cup rolled oats ¹/³ cup packed brown sugar flour ground cinnamon soft margarine, melted 40 ��415798.indd Sec1:41415798.indd Sec1:412/7/07 11:06:08 AM2/7/07 11:06:08 AM 26 ��415798.indd Sec1:42415798.indd Sec1:422/7/07 11:06:24 AM2/7/07 11:06:24 AM ��415798.indd Sec1:43415798.indd Sec1:432/7/07 11:06:34 AM2/7/07 11:06:34 AM��SSWEET POTAUST ��415798.indd Sec1:44415798.indd Sec1:442/7/07 11:06:34 AM2/7/07 11:06:34 AM��AANNGGEEL L FFOOOOD D CCA 44 ��415798.indd Sec1:45415798.indd Sec1:452/7/07 11:06:34 AM2/7/07 11:06:34 AM ��415798.indd Sec1:46415798.indd Sec1:462/7/07 11:06:41 AM2/7/07 11:06:41 AM ��415798.indd Sec1:47415798.indd Sec1:472/7/07 11:07:00 AM2/7/07 11:07:00 AM��OOLLDONRED P PDDING with ��415798.indd Sec1:48415798.indd Sec1:482/7/07 11:07:00 AM2/7/07 11:07:00 AM�� ��415798.indd Sec1:49415798.indd Sec1:492/7/07 11:07:01 AM2/7/07 11:07:01 AM ��415798.indd22/7/0711:02:26AM NIH Publication No. 06-3408 Printed September 2006 ��415798.indd 3415798.indd 32/7/07 11:02:27 AM2/7/07 11:02:27 AM National Cancer Institute COOKING COOKING HEALTHY HEALTHY Recipes and tips for healthy cooking. Z Z DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health