ThriftyFun Recipes
Volume One, Number 97, September 28, 2005
http://www.ThriftyFun.com
Hello,
Today we have some healthy recipes by the National Heart, Lung, and Blood Institute. We didn't get very many recipe submissions last week so we will be publishing more recipes from the National Heart, Lung, and Blood Institute this week. If you have a recipe to share, please submit it at the link below.
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Today's Recipes:
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Recipe Requests
Peruvian Recipes
I am doing a project for Spanish class and I need a recipe from Peru. Please Help!
beachbabe
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Making a Coffee In a Percolator
I recently bought an old 10-12 cup aluminum stove top coffee pot (percolator) in very good condition. I would like to make some coffee but don't know the correct way to brew it. I would appreciate any help. Also, is the coffee measured out the same as an automatic coffee maker? Thanks for any ideas.
Mike
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Making Pot Roast in a Turbo Cooker
Looking for a pot roast recipes for turbo cooker.
Tracy
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Bakeless Bake Sale Ideas
Bakeless bake sales are the new big thing at my daughter's high school. Any ideas would be greatly appreciated.
Thanks,
Annie
Wilkes Barre, PA
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"Ghoul-Ade" For Halloween
Ingredients:
- 1 pkt. Kool-Aid grape flavor unsweetened mix
- 1 pkt. Kool-Aid orange flavor unsweetened mix
- 2 Cups sugar
- 3 Quarts cold water
- 1 Bottle (qt.) ginger ale -- chilled
Preparation:
Mix Kool Aid's together with sugar, in large pitcher. Add water and mix. Just before serving, add ginger ale.
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New Contest - More Prizes!
We are giving away 17 $25 prizes in a variety of categories.
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Contest ends October 31, 2005
Today's Recipes
Curtido Cabbage Salvadore
This heart healthy recipe uses only a small amount of oil and salt.
- 1 medium head cabbage, chopped
- 2 small carrots, grated
- 1 small onion, sliced
- 1/2 teaspoon dried, red pepper (optional)
- 1/2 teaspoon oregano
- 1 teaspoon olive oil
- 1 teaspoon salt
- 1 teaspoon brown sugar
- 1/4 cup vinegar
- 1/2 cup water
1. Blanch the cabbage with boiling water for 1 minute. Discard the water.
2. Place the cabbage in a large bowl and add grated carrots, sliced onion, red pepper, oregano, olive oil, salt, brown sugar, vinegar, and water.
3. Place in refrigerator for at least 2 hours before serving.
4. Serve with Pupusas Revueltas.
Yield:8 servings--Serving size: 1 cup
Each serving provides:
Calories: 41
Total fat: 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 293 mg
Calcium: 44 mg
Iron: 1 mg
National Heart, Lung, and Blood Institute
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Low Fat Corn Chowder
Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.
- 1 Tbsp vegetable oil
- 2 Tbsp finely diced celery
- 2 Tbsp finely diced onion
- 2 Tbsp finely diced green pepper
- 1 package frozen whole kernel corn (10 oz)
- 1 C peeled, diced, 1/2-inch raw potatoes
- 2 Tbsp chopped fresh parsley
- 1 C water
- 1/4 tsp salt
- to taste black pepper
- 1/4 tsp paprika
- 2 Tbsp flour
- 2 C low-fat (1%) or skim milk
1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and saute for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.
Yield:4 servings--Serving Size: 1 cup
Each serving provides:
Calories: 186
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 205 mg
By National Heart, Lung, and Blood Institute
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Bean & Macaroni Soup
This cholesterol-free tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.
- 2 cans (16 oz) great northern beans
- 1 Tbsp olive oil
- 1/2 lb fresh mushrooms, sliced
- 1 C onion, coarsely chopped
- 2 C carrots, sliced
- 1 C celery, coarsely chopped
- 1 clove garlic, minced
- 3 C cut-up peeled fresh tomatoes or 1-1/2 lbs canned whole
tomatoes cut up
- 1 tsp dried sage
- 1 tsp dried thyme
- 1/2 tsp dried oregano
- to taste black pepper
- 1 bay leaf, crumbled
- 4 C cooked elbow macaroni
1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and saute for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4. Cover and cook over medium heat 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to a boil; cover and simmer until soup is throughly heated. Stir occasionally.
Yield:16 servings--Serving Size: 1 cup
Each serving provides:
Calories: 158
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 154 mg*
* If using canned tomatoes, sodium would be higher.
National Heart, Lung, and Blood Institute
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Meatball Soup
Ground chicken and lean ground beef lower the amount of fat in this soup.
- 1/2 pound ground chicken
- 1/2 pound ground lean beef
- 10 cups water
- 1 tablespoon annato (achiote)
- 1 bay leaf
- 1 small onion, chopped
- 1/2 cup green pepper, chopped
- 1 teaspoon mint (yerbabuena)
- 2 small tomatoes, chopped
- 1/2 teaspoon oregano
- 4 tablespoons instant corn flour (masa harina)
- 1/2 teaspoon black pepper
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 2 medium carrots, chopped
- 1 medium chayote (christophine), chopped
- 2 cups cabbage, chopped
- 2 celery stalks, chopped
- 1 10-ounce package frozen corn
- 2 medium zucchini, chopped
- 1/2 cup cilantro, minced
1. In a large pot, combine water, annato, bay leaf, half of the onion, green pepper, and 1/2 teaspoon of mint. Bring to a boil.
2. In a bowl, combine chicken and beef, the other half of the onion, tomato, oregano, corn flour, pepper, garlic, and salt. Mix well. Form 1-inch meatballs. Place meatballs in boiling water and lower heat. Cook over low heat for 30 to 45 minutes.
3. Add carrots, chayote, cabbage, and celery. Cook over low heat for 25 minutes. Add corn and zucchini and cook for another 5 minutes. Garnish with cilantro and the rest of he mint.
Yield:8 servings--Serving size: 1 1/4 cups
Each serving provides:
Calories: 161
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 31 mg
Sodium: 193 mg
Calcium: 47 mg
Iron: 2 mg
By National Heart, Lung, and Blood Institute
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Cannery Row Soup
Using fish and clam juice makes this tasty soup heart-healthy.
- 2 lb varied fish fillets (haddock, perch, flounder, cod, sole, etc.), cut
- into 1-inch-square cubes
- 2 Tbsp olive oil
- 1 clove garlic, minced
- 3 carrots, cut in thin strips
- 2 C celery, sliced
- 1/2 C onion, chopped
- 1/4 C green peppers, chopped
- 1 can (28 oz) whole tomatoes, cut up, with liquid
- 1 C clam juice
- 1/4 tsp dried thyme, crushed
- 1/4 tsp dried basil, crushed
- 1/8 tsp black pepper
- 1/4 C fresh parsley, minced
1. Heat oil in large sauce pan. Saute garlic, carrots, celery, onion, and green pepper in oil 3 minutes.
2. Add remaining ingredients except parsley and fish. Cover and simmer 10-15 minutes or until vegetables are fork tender.
3. Add fish and parsley. Simmer, covered, 5-10 minutes more or until fish flakes easily and is opaque. Serve hot.
Yield:8 servings--Serving Size: 1 cup each
Each serving provides:
Calories: 170
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 56 mg
Sodium: 380 mg
National Heart, Lung, and Blood Institute
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Oven-Fried Yucca
Use cooking oil spray to cut back on fat.
- 1 pound fresh yucca (cassava), cut into 3-inch sections and peeled
(or 1 pound peeled frozen yucca)
- Nonstick cooking oil spray
1. In a kettle, combine the yucca with enough cold water to cover it by 1 inch. Bring the water to a boil, and slowly simmer the yucca for 20 to 30 minutes, or until it is tender.
2. Preheat oven to 350° F.
3. Transfer the yucca with a slotted spoon to a cutting board, let it cool, and cut it lengthwise into 3/4-inch-wide wedges, discarding the thin woody core.
4. Spray cookie sheet with the nonstick cooking oil spray. Spread yucca wedges on cookie sheet, and spray wedges with cooking oil spray. Cover with foil paper and bake for 8 minutes. Uncover and return to oven to bake for an additional 7 minutes.
Yield:6 servings--Serving size: 1 piece (2 1/2 inches long)
Each serving provides:
Calories: 91
Total fat: Less than 1 g
Saturated fat: Less than 1 g
Cholesterol: 0 mg
Sodium: 3 mg
Calcium: 66 mg
Iron: 3 mg
By National Heart, Lung, and Blood Institute
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Homemade Turkey Soup
To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.
- 6 lb turkey breast. It should have some meat (at least 2 cups)
remaining on it to make a good, rich soup.
- 2 medium onions
- 3 stalks of celery
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- 1/2 tsp dried sage
- 1 tsp dried basil
- 1/2 tsp dried marjoram
- 1/2 tsp dried tarragon
- 1/2 tsp salt
- to taste black pepper
- 1/2 lb Italian pastina or pasta
1. Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
2. Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
3. Simmer covered for about 2-1/2 hours.
4. Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
5. After cooling, skim off fat.
6. While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
7. Add turkey meat to skimmed soup along with herbs and spices.
8. Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.
Yield:About 4 quarts of soup (16 servings)--Serving Size: 1 cup
Each serving provides:
Calories: 226
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 93 mg
Sodium: 217 mg
National Heart, Lung, and Blood Institute
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