Brown or White Rice
Caribbean Pink Beans
Green Beans Sauté
Oriental Rice
Scallion Rice
Sunshine Rice
Vegetables with a Touch of Lemon
New Orleans Red Beans
New Potato Salad
Smothered Greens with Turkey
Wonderful Stuffed Potatoes
Brown or White Rice
Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.
1. In medium pan, heat oil and sauté onion, garlic, and rice. Add hot water and salt.
Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired,
add vegetables, cover, and cook for an additional 5 minutes.
2. Uncover, give rice a full turn, and cover again. Turn heat off.
3. Let stand 15 minutes before serving.
BACK TO TOP
Caribbean Pink Beans
Make beans without lard or other fat.
1. Rinse and pick through the beans. Put the beans into a large pot and add 10 cups
of water. Place the pot into the refrigerator and allow the beans to soak overnight.
2. Cook the beans until they are soft. Add more water as needed while the beans
are cooking.
3. Add the plantains, tomato, pepper, onion, garlic, and salt. Continue cooking at
low heat until the plantains are soft.
Option: Serve with rice.
BACK TO TOP
Green Beans Sauté
Green beans and onions are lightly sautéed in only 1 tablespoon of oil.
1. If using fresh green beans, cook green beans in boiling water for 10-12 minutes or
steam for 2-3 minutes until barely fork-tender. Drain well. If using frozen green
beans, thaw first.
2. Heat oil in a large skillet. Sauté onion until golden.
3. Stir in green beans, salt, and pepper. Heat through.
4. Toss with parsley before serving.
BACK TO TOP
Oriental Rice
Skimming the fat off the chicken stock and using a minimum of oil and no added
salt means that this crunchy rice is lower in fat, saturated fat, and sodium.
1. Bring water and stock to a boil in medium-size saucepan.
2. Add rice and stir. Cover and simmer 20 minutes.
3. Remove pan from heat. Let stand, covered, 5 minutes or until all liquid
is absorbed. Reserve.
4. Heat oil in large non-stick skillet.
5. Sauté onion and celery over moderate heat 3 minutes. Stir in remaining
ingredients including reserved cooked rice. Fluff with fork before serving.
BACK TO TOP
Scallion Rice
1. Cook rice according to directions on the package.
2. Combine the cooked rice, scallions, and bouillon granules, and mix well.
3. Measure 1-cup portions and serve.
BACK TO TOP
Sunshine Rice
This citrusy rice contains almonds, celery, and onions, but no added salt, for a
flavorful low-sodium side dish.
1. Heat oil in medium saucepan. Add celery and onions and sauté until tender,
about 10 minutes.
2. Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to
a boil. Let stand covered until rice is tender and liquid is absorbed.
3. Stir in slivered almonds. Serve immediately as a side dish for a fish entrée.
BACK TO TOP
Vegetables with a Touch of Lemon
This heart-healthy sauce uses lemon juice, herbs, and a small amount of oil.
1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat
for 2 or 3 minutes.
3. Put the vegetables into a serving dish. Pour the lemon sauce over the vegetables.
Garnish with parsley.
BACK TO TOP
New Orleans Red Beans
This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of
vegetables.
1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot, combine beans, water, onion, celery, and bay leaves. Bring to a boil;
reduce heat. Cover and cook over low heat for about 1½ hours or until beans are
tender. Stir. Mash beans against side of pan.
3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered,
over low heat until creamy, about 30 minutes. Remove bay leaves.
4. Serve with hot cooked brown rice, if desired.
BACK TO TOP
New Potato Salad
Onions and spices give this very low-sodium dish plenty of zip.
1. Thoroughly clean potatoes with vegetable brush and water.
2. Boil potatoes for 20 minutes or until tender.
3. Drain and cool potatoes for 20 minutes.
4. Cut potatoes into fourths and mix with olive oil, onions, and spices.
5. Refrigerate and serve.
BACK TO TOP
Smothered Greens with Turkey
Use a small amount of skinless smoked turkey breast instead of fatback to lower
the fat content but keep the taste.
1. Place all ingredients except greens into large saucepan and bring to a boil.
2. Prepare greens by washing thoroughly and removing stems.
3. Tear or slice leaves into bite-size pieces.
4. Add greens to turkey stock.
5. Cook 20-30 minutes until tender.
BACK TO TOP
Wonderful Stuffed Potatoes
Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish
low-fat, low-cholesterol, low-sodium treat.
1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is
easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving about
½ inch of pulp inside shell. Mash pulp in large bowl.
3. Mix in by hand remaining ingredients except Parmesan cheese.
Spoon mixture into potato shells.
4. Sprinkle top with ¼ teaspoon of Parmesan cheese.
5. Place on baking sheet and return to oven. Bake 15-20 minutes or until
tops are golden brown.
BACK TO TOP
Dessert Recipes >
|