Past Featured Recipes for Your Continued Health and Enjoyment!
	Barbecue Chicken Packet
	Best Light Pumpkin Pie
	Chicken Salad Makeover
	Crispy Oriental Green Salad
	Curried Pork Tenderloin in Apple Cider
	Edamame Succotash
	Green Beans with Cranberries and Pecans
	Healthful Tips on Eating Ice Cream
	Heart-Healthy Dinner For Two
	Hummus
	Skillet Goulosh
	Sweet & Spicy Snack Mix
	Tortilla Stew
	Tostada Salad

Barbecue Chicken Packet

12x18 inch sheet aluminum foil 1 cup frozen whole kernel corn 1 boneless, skinless chicken breast half 1 tablespoon dried sweet pepper 1/4 cup barbecue sauce Preheat oven to 450°F. Center the chicken on the aluminum foil. Pour barbecue sauce over the chicken, top with corn. Bring up foil sides and double fold top and ends to seal packet, leaving room for heat circulation. Bake for 18 to 22 minutes on a cookie sheet in oven – or grill for 12 to 15 minutes in a covered grill. Serving suggestion: serve with a crispy salad. Yield: 1 serving. NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 3 meat, 2 carbohydrate. This recipe was one demonstrated at a cooking class held in November, 2000.

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Best Light Pumpkin Pie

This recipe always receives rave reviews! It contains only 190 calories and 2.5 grams of fat per serving – versus 316 calories and 14 grams of fat in a slice of traditional pumpkin pie. Crust: 12 gingersnaps 1 lowfat cereal bar Pie: 1 - 16 ounce can pumpkin 1/2 cup egg whites or nonfat egg substitute 1/2 cup sugar 1/2 to 1 tbsp pumpkin pie spice 1 - 12 ounce can evaporated skim milk Preheat oven to 350°F. Lightly spray a glass 9 inch pie pan with oil. Combine gingersnaps and cereal bars in blender or food processor. Pulse until fine. Form the crust by lining the pie pan with crumbs but not all the way to the top edge. Combine the rest of the ingredients in a medium-sized mixing bowl. Pour into crust, going over the edge of the crust slightly - this prevents the crust from burning. Bake in the bottom of the oven until a toothpick inserted in the center comes out clean, about 30-40 minutes. Allow to cool slightly; cut into 8 wedges and serve warm. Refrigerate leftovers immediately. This pie is delicious with a spoonful of nonfat vanilla yogurt or nonfat whipped cream spooned over the top. Hint: You can make your own pumpkin pie spice with 2 teaspoons of ground cinnamon and a 1/2 teaspoon each of ground ginger, ground nutmeg and ground cloves. Add half of this mixture to start and more as needed according to your personal preference. Yield: 8 servings. Nutrition Information Calories 190 Fat (grams) 2.5 Percent saturated 0 Cholesterol (milligrams) 0 Sodium (milligrams) 170 Protein (grams) 7 Carbohydrate (grams) 35 Dietary fiber (grams) 2 Sugars (grams) 19 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 1 bread, 1 milk, 1/2 fat. This and more great recipes can be found at Food & Health Communications, Inc.

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Chicken Salad Makeover

2 cups cooked, diced chicken breasts 1 1/2 cups California seedless grapes 1 medium apple, cored and sliced 1/2 cup raisins 1/2 cup diced celery 1/2 teaspoon dried tarragon, crushed 2 to 4 tablespoons low-fat mayonnaise 2 to 4 tablespoons yogurt 1/4 cup chopped parsley lettuce leaves sprig of thyme, optional salt and pepper to taste Combine all ingredients, except lettuce and thyme, and mix well. Serve chicken salad on lettuce leaves. Garnish with thyme, if desired. Yield: 4 to 6 servings. Nutrition Information Calories 180 Fat (grams) 6 Percent calories from fat 28 Cholesterol (milligrams) 45 Sodium (milligrams) 57 Protein (grams) 15 Carbohydrate (grams) 19 Dietary fiber (grams) 2 This and more great recipes can be found at Eat 5 a Day

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Crispy Oriental Green Salad

Salad: 2 tablespoons margarine 2 tablespoons sesame seeds Two 3-ounce package ramen noodles (no seasoning) 1 tablespoon sugar 1/2 cup water chestnuts, sliced 1 large head of bok choy 4 scallions, sliced Dressing: 1 tablespoon vegetable oil 1/4 cup red wine vinegar 2 tablespoons sugar 1 tablespoon soy sauce In a large skillet, melt margarine. Add seeds, sugar and broken-up noodles. Cook until lightly browned, about five minutes. Cool to room temperature. Chop bok choy coarsely. Combine with water chestnuts and scallions. Add noodle mixture, toss with dressing and serve. Yield: 6 servings. Nutrition Information Calories 185 Fat (grams) 10 Percent calories from fat 48 Percent polyunsaturated 19 Percent saturated 10 Percent monounsaturated 19 Cholesterol (milligrams) 0 Sodium (milligrams) 225 Protein (grams) 4 Carbohydrate (grams) 22 Dietary fiber (grams) 2 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 2 vegetable, 1 starch, 2 fat servings. This and more great recipes can be found at The Virtual Cookbook at Mayo Health Oasis

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Curried Pork Tenderloin in Apple Cider

1 pound pork tenderloin, cut into 4 pieces 1 tart apple, peeled, seeded, quartered 2 cups apple cider 1 tablespoon olive oil 1 - 1/2 tablespoons curry powder 1 tablespoon cornstarch 2 medium (yellow) onions Heat oil in a heavy skillet. Coat tenderloin with curry powder. Brown on all sides over medium heat. Remove meat from skillet. Add onion to pan and sauté until onions are soft and golden. Add apple cider, lower heat and reduce the liquid to half the volume. Return meat to skillet. Simmer for 10 minutes (add quartered apple during last 5 minutes). Thicken sauce with cornstarch mixed with a little water. Yield: 4 servings. Nutrition Information Calories 290 Fat (grams) 8 Percent calories from fat 25 Percent polyunsaturated 4 Percent saturated 6 Percent monounsaturated 15 Cholesterol (milligrams) 80 Sodium (milligrams) 65 Protein (grams) 26 Carbohydrate (grams) 28 Dietary fiber (grams) 2 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 1 vegetable. This and more great recipes can be found at Mayo Clinic Health Oasis Virtual Cookbook

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Edamame Succotash

1 lb. frozen edamame 1 can corn with red and green peppers 1 tbsp. lime juice 1 tsp. sugar Mix all of the above ingredients in a microwave-safe dish and microwave on high until heated thoroughly. The mixture can also be steamed on stove top. Yield: 8 servings. Nutrition Information Calories 63.4 Fat (grams) 0.6 Cholesterol (milligrams) 0 Sodium (milligrams) 99 Protein (grams) 6.9 Carbohydrate (grams) 7.6 Potassium 46 Calcium 2 This and more great recipes can be found in “The Cooking Cardiologist” by Dr. Richard E. Collins (Expanded 2nd Edition) Click here to see past featured recipes

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Green Beans with Cranberries and Pecans

16 oz. frozen green beans 1/2 tsp. vegetable oil 1/4 cup chopped fresh cranberries 2 tbsp. chopped pecans 1 tbsp. honey Place green beans in medium-sized casserole dish and microwave on high until heated and tender, about 6 minutes. Meanwhile, heat a small nonstick skillet over medium high heat and add the oil. Cook the cranberries and pecans briefly until the cranberries are tender. Toss in the green beans and honey. Serve hot. Yield: 4 (1/2cup) servings. Nutrition Information Calories 80 Fat (grams) 3 Saturated Fat (grams) 0 Cholesterol (milligrams) 0 Sodium (milligrams) 10 Protein (grams) 2 Carbohydrate (grams) 13 Fiber (grams) 3.5 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 2 vegetables. This and more great recipes can be found in the Communicating Food for Health Newsletter Click here to see past featured recipes

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Healthful Tips on Eating Ice Cream

Ice cream is everyone’s favorite summer treat for snacks or desserts, but you need to read labels and choose carefully to avoid busting your fat and calorie budget. Here are 3 tips to help you enjoy your favorite treat without the guilt: Choose fat-free ice cream or frozen yogurt over regular ice cream and save 100 calories per 1/2 cup. Light ice creams have about 1/2 the fat as their regular counterparts. Go easy on toppings or see our suggestions for fresh fruit combinations below. Toppings can add a significant amount of calories to ice cream. 2 tablespoons of most toppings contains around 100 calories. Healthy Topping Ideas Fresh fruit is always your best bet for a delicious, healthy ice cream topping. There is never a better time than summer to experience a wide selection of fresh fruit in season. Here are a few ideas: Fresh strawberries Peaches mixed with fresh raspberries Kiwi and mango slices Fresh cherries Blueberries and blackberries Sliced apricots Ice Cream Label Terms: Lowfat: 3 grams or less fat per serving. Light: 50% less fat than the brand's regular ice cream. Ice Milk: Can mean lowfat or light. Nonfat: Less than 0.5 grams of fat per serving. No sugar added: Neither ice cream nor add-ins can be sweetened with sugar; they can use artificial sweeteners. This does not mean sugar free or calorie free. This and more great food ideas can be found at Food & Health Communications, Inc.

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Heart-Healthy Dinner For Two

Baked Salmon with Cucumber Dill Sauce 2 four oz. salmon fillets 1 cucumber, peeled and diced 1 cup nonfat plain yogurt 1 tsp. dried dill Preheat your oven to 350°F. Remove any visible bones from the salmon fillets and place skin side down on a baking pan. Lightly moisten the pan with a little water and place the salmon in the center of the oven. Bake until the salmon is done- test with a fork and make sure the center is no longer translucent, about 15-20 minutes. Meanwhile, prepare the sauce by combining the cucumber, sour cream and dill. Serve the salmon topped with the cucumber dill sauce. Serves 2. Nutrition Information per Serving: 230 calories, 7g fat, 1g saturated fat, 60mg cholesterol, 100mg sodium, 14g carbohydrate, 1g fiber, 6g sugars, 27g protein. NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 3 meat, 1 fat, 1 milk. Oven Potato Fries 1 large baking potato vegetable oil cooking spray black pepper to taste (or your favorite salt-free seasoning) Preheat your oven to 450°F. Wash the potato then cut it in half lengthwise. Cut each half into thin wedges. Lightly spray a nonstick cookie tray with vegetable oil cooking spray. Lay the potato wedges close together but not touching on the tray. Lightly spray the top. Bake until they are golden brown on the bottom, around 10 minutes. Turn the wedges over and bake until the bottoms are golden brown again, around 10 minutes. Remove from the oven and season with black pepper or your favorite salt-free seasoning. Serve hot. Serves 2. Nutrition Information per Serving: 110 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 8mg sodium, 25g carbohydrate, 2.5g fiber, 1.5g sugars, 2g protein. NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 1- 1/2 bread. Raspberry Compote 2 tsp. sugar pinch ground cinnamon 1/2 cup orange juice 1/2 tsp. corn starch 1 cup frozen raspberries In a large nonstick skillet or other wide pan, combine the sugar, cinnamon, orange juice and corn starch together. Whisk to dissolve the cornstarch then bring the liquid to a boil over high heat. Stir frequently. When the mixture is thick, add the raspberries then remove from the stove. Serve in glass dessert bowls or a stemmed glass. Serves 2. Optional: garnish top with nonfat vanilla yogurt. Nutrition Information per Serving: 90 calories, 0g fat, 0g saturated fat, 0mg sodium, 21g carbohydrate, 3g fiber, 1g protein. NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 1/2 bread, 1 fruit. Nutrition Information for Entire Meal: Calories 483 Fat (grams) 7 Saturated (grams) 1 Cholesterol (milligrams) 60 Sodium (milligrams) 141 Protein (grams) 32.5 Carbohydrate (grams) 72 Dietary fiber (grams) 10.5 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 3 meat, 1 fat, 1 milk, 2 bread, 1.5 veg, 1 fruit. This and more great recipes can be found at Food & Health Communications, Inc,

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Hummus

2–16 oz. cans reduced sodium garbanzo beans* (reserving 1/4 cup of the liquid) 1 tablespoon extra virgin olive oil 1/4 cup lemon juice 2 garlic cloves, minced 1/4 teaspoon fresh cracked pepper 1/4 teaspoon paprika* 3 tablespoons tahini (sesame paste) 2 tablespoons Italian flat-leaf parsley, chopped *For a different taste, substitute white, butter or lima beans in place of garbanzo beans. You may also substitute 1 teaspoon toasted cumin seeds for paprika. Drain garbanzo beans (reserving 1/4 cup of liquid). Puree beans in a food processor or blender. Add remaining ingredients, blending well. Add reserved liquid from garbanzo beans to adjust the consistency. Yield: 3 cups (2 tablespoons = 1 serving). Nutrition Information Calories 50 Fat (grams) 2 Percent calories from fat 33 Percent polyunsaturated 11 Percent saturated 6 Percent monounsaturated 16 Cholesterol (milligrams) 0 Sodium (milligrams) 95 Protein (grams) 2 Carbohydrate (grams) 7 Dietary fiber (grams) 2 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 1 vegetable. This and more great recipes can be found at The Virtual Cookbook at Mayo Health Oasis

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Skillet Goulosh

1 lb. 93% lean ground beef 1 tsp. pepper 1 cup onion, chopped 1/8 tsp. basil leaves 14-16 oz. can diced tomatoes 1/8 tsp. marjoram leaves 1 cup water 1 cup fine uncooked noodles (3 oz.) 1 tsp. salt Brown onion and meat in a large skillet, drain off excess fat. Stir in the tomatoes (with liquid), water, salt, pepper, basil and marjoram. Add uncooked noodles and heat to boiling. Reduce heat and simmer, covered, stirring occasionally, until noodles are tender (about 20 minutes). Yield: 4 servings (freeze leftovers in plastic containers for other meals). NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 3 meat, 1 carbohydrate, 1 vegetable. This recipe was one demonstrated at a cooking class held in November, 2000.

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Sweet & Spicy Snack Mix

2 15-ounce cans garbanzo beans Butter flavored cooking spray 2 cups “chex” type bran cereal 1 cup dried pineapple chunks 1 cup raisins 2 tablespoons honey 2 tablespoons reduced sodium Worcestershire sauce 1 teaspoon garlic powder 1/2 teaspoon chili powder Preheat oven to 350°F. Pour garbanzo beans into collander; rinse and drain. Pour onto paper towels and pat dry. Spray a heavy skillet generously with butter flavored cooking spray. Add garbanzo beans to skillet and cook over medium heat, stirring frequently, for about 10 minutes or until beans begin to brown. Spray a jelly roll pan generously with cooking spray. Transfer garbanzo beans to the pan. Spray the beans lightly with cooking spray. Bake for about 20 minutes or until lightly browned and crisp. Stir frequently. In the meantime, spray a roasting pan with cooking spray. Measure cereal and fruit into the pan. Add roasted garbanzo beans. In a glass measuring cup combine honey, Worcestershire sauce and spices. Pour over snack mix and stir well. Spray mixture again with cooking spray. Bake at 350°F for about 10–15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in an airtight container. Yield: 12 servings (1/2 cup = 1 serving). Nutrition Information Calories 185 Fat (grams) 2 Percent calories from fat 9 Percent polyunsaturated 5 Percent saturated 1 Percent monounsaturated 3 Cholesterol (milligrams) 0 Sodium (milligrams) 150 Protein (grams) 5 Carbohydrate (grams) 37 Dietary fiber (grams) 6 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 2 starch and 1/2 fruit. This and more great recipes can be found at The Virtual Cookbook at Mayo Health Oasis

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Tortilla Stew

1 lb. turkey breast, diced 1 cup onions, chopped 15 oz. can unsalted black beans, rinsed and drained 15 oz. can Mexican style tomatoes, with liquid 10 oz. can unsalted diced tomatoes, with liquid 1/2 cup diced green chilies 10 oz. can unsalted corn, with liquid 15 oz. can hominy, with liquid 1/2 cup diced green chilies 2 cups baked tortilla chips Spray a frying pan with non-stick spray. Add turkey breast and onions. Sauté until lightly browned and onions are opaque. Transfer turkey mixture to a stockpot. Add the black beans, tomatoes, corn, hominy and chilies. Simmer gently for about 15 minutes. Stir occasionally. Scoop into bowls and garnish with tortilla chips. Yield: 8 (approximately 1 cup) servings. Nutrition Information Calories 370 Fat (grams) 7 Percent calories from fat 17 Percent polyunsaturated fat 5 Percent saturated fat 5 Percent monounsaturated fat 7 Cholesterol (milligrams) 47 Sodium (milligrams) 700 Protein (grams) 26 Carbohydrate (grams) 50 Dietary fiber (grams) 6 NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 2 meat, 3 starch, 2 vegetables. This and more great recipes can be found at The Virtual Cookbook at Mayo Health Oasis

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Tostada Salad

This is a very easy but very festive salad. It’s great for nights where you want to do minimal cooking and get a nutritious dinner on the table fast. 4 cups baked corn tortillas 1 cup cooked kidney beans, heated 1/2 cup low fat cheddar cheese shreds 4 cups dark green lettuce, ready to serve 1 tomato, diced 1/2 cup green onions, sliced 1/4 cup salsa 2 tbsp. vinegar 4 tbsp. nonfat sour cream Place lettuce, tomato, green peppers, onions, salsa and vinegar in a bowl and toss together. Divide corn tortillas among 4 plates. Place beans on top of the tortillas followed by the cheese, salad and nonfat sour cream. Serve immediately. Yield: 4 servings. Nutrition Information Calories 231 Fat (grams) 2.5 Percent saturated fat 0 Cholesterol (milligrams) 0 Sodium (milligrams) 342 Protein (grams) 14.5 Carbohydrate (grams) 41 Dietary fiber (grams) 8 Sugars (grams) 6 This and more great recipes can be found at Food & Health Communications, Inc.

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