HEALTHY

HOME
COOKING
Recipes
for a
healthy lifestyle
 INTRODUCTION

There are many benefits of healthy living. It can help

reduce the risk of certain diseases, decrease symptoms of
anxiety and depression, and add years to your life. Good
nutrition and physical activity are two important ways to be
healthy.

This cookbook was created to promote healthy living. It

contains a wide variety of recipes with many Southern
favorites like cornbread and collard greens. The recipes
are healthy, delicious and have less calories, fat and salt
than similar recipes. Many of the recipes used were adapt-
ed from the Simply Good Cooking cookbook from
Uniontown, Alabama. Other recipes came from organiza-
tions such as the American Heart Association and the
National Heart, Lung, and Blood Institute.

Several of the dishes were tested and sampled by mem-

bers of the Dunbar P.O.E.T.S Community Health group in
Butler County, Alabama. The P.O.E.T.S formed in the
spring of 2003 to learn ways of improving their health by
healthy cooking and physical activity. They enjoyed trying
some of the recipes and provided important feedback in the
development of this cookbook.

Along with tasty and healthy recipes, the cookbook has

good information on nutrition, cooking, food safety, and
physical activity.

UAB Center for Health Promotion

 DUNBAR P.O.E.T.S
People Organized to Educate Themselves
Butler County, Alabama

Special thanks to members of the Dunbar P.O.E.T.S in

Butler County for their assistance in putting together the
Healthy Home Cooking Cookbook.
 TABLE OF CONTENTS

Healthy Recipe Substitutions . . . . . . . . . . . . . . . . . . . . .5

Nutrition Guidelines for Healthy Living . . . . . . . . . . . . .6
Food Safety Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Physical Activity Information . . . . . . . . . . . . . . . . . . . .11
Physical Activity Pyramid . . . . . . . . . . . . . . . . . . . . . . .12
Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14 - 59

Breads
Banana Loaf . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .14
Cornbread . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15
Cornbread Dressing . . . . . . . . . . . . . . . . . . . . . . . . . . .16
Raisin Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .17

Salads
Marinated Beet Salad . . . . . . . . . . . . . . . . . . . . . . . . . .20
Cabbage Slaw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
Carrot Raisin Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
Garden Pasta Salad . . . . . . . . . . . . . . . . . . . . . . . . . . .23
Garden Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
Potato Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .25

Vegetables and Side Dishes

Collard Greens . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .28
Country-Style Green Beans . . . . . . . . . . . . . . . . . . . . .29
Giblet Gravy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Macaroni and Cheese . . . . . . . . . . . . . . . . . . . . . . . . . .31
Peas or Beans . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .32
Garlic Mashed Potatoes . . . . . . . . . . . . . . . . . . . . . . . .33
 Scalloped Potatoes . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Rice Pilaf . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35
Skillet Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . . . . .36
Succotash Vegetables . . . . . . . . . . . . . . . . . . . . . . . . . .37
Dunbar P.O.E.T.S Sweet Potatoes . . . . . . . . . . . . . . . .38
Yams and Apples . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .39
Zucchini and Squash . . . . . . . . . . . . . . . . . . . . . . . . . . .40

Meats and Main Courses

Beef Casserole . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42
Spicy Southern Barbecue Chicken . . . . . . . . . . . . . . . .43
Mock Fried Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . .44
Southern Fish Fillets . . . . . . . . . . . . . . . . . . . . . . . . . . .45
Spicy Baked Pork Chops . . . . . . . . . . . . . . . . . . . . . . .46
Pot Roast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47
Spaghetti . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48

Desserts
Apple Delight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50
Banana Mousse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .51
Chocolate Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . .52
Cream Cheese Pound Cake . . . . . . . . . . . . . . . . . . . . .53
Rice Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54
Light Pumpkin Pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . .55

Beverages
Sparkling Punch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .58
Summer Breezes Smoothie . . . . . . . . . . . . . . . . . . . . .59
 HEALTHY RECIPE SUBSTITUTIONS

To make your recipes healthier, try the following alterna-

tives for certain ingredients.

Instead of . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Replace with

whole milk . . . . . . . . . . . . . . . . . . .skim or 1% low fat milk

1 egg . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 egg whites or

1/4 cup egg substitute

pastry pie crust . . . . . . . . . . . . . . . . . . .graham cracker or

ginger snap crust

1 ounce unsweetened . . . . . . . . . . .3 Tbsp. cocoa powder

baking chocolate + 1 Tbsp. oil or margarine

1 cup shortening . . . . . . . . . . . . . . . . . . .2 sticks margarine

evaporated whole milk . . . . . . . . . . . .evaporated skim milk

cream soups . . . . . . . . . . . . . . . . . . . .low fat cream soups

1/2 cup butter/margarine . . . . . . . . .1/2 cup unsweetened

applesauce + 1/4 cup oil
or margarine

1 cup chocolate chips . . . . . . .1/2 cup mini chocolate chips

sour cream . . . . . . . . . . . . . . . . . . . . . . . .low fat or fat free

sour cream or
nonfat plain yogurt

sugar . . . . . . . . . . . . . . . . . . . . . . . . . .sugar substitute like

Splenda, Equal,
or Sweet and Low

5
 NUTRITION GUIDELINES FOR HEALTHY LIVING

A well balanced diet is key to maintaining a healthy

lifestyle because it plays a role in weight management and
disease prevention. With so many popular diet trends, a
balanced diet may seem boring, but it can be just as excit-
ing and in the long run it is better for you and much easier
to follow.
The Plate Planner is a simple way to understand a bal-
anced eating plan. It encourages eating a variety of foods
from each food group at each meal. Portion control is
emphasized by showing how each food should fit on a stan-
dard size plate rather than using specific measurements.

3 At each meal, fill half your plate with non-starchy veg-

etables. These can be left off at breakfast.
3 The remaining half of your plate is divided so that you
will have a starch on one fourth of your plate and a
serving of meat on the other fourth.
3 Eat a serving of fruit and low fat dairy with each meal.
3 A serving of fat may be used in cooking or eaten on
the side, but try to limit it to just one serving at each
meal.

Choose fats that are low in saturated fat such as

vegetable oils and margarine that contain no
more than 2 grams of saturated fat per table-
spoon. Fats that are high in saturated fat like
lard, shortening, palm oil and coconut oil can
raise blood cholesterol levels. Trans fats act like
saturated fats. They are found in foods like cook-
ies, crackers, and cakes. Limit these foods to
help keep blood cholesterol down.

3 Free foods contribute hardly any calories to the diet

6
7
 PLANNING TIPS FOR A HEALTHY PLATE

The following planning tips will help you lower the amount
of calories, sodium and fat in your meals for a healthier
plate.

• Choose colorful foods. The more colorful your

plate is, the better.
• Eat 5 to 9 fruits and vegetables a day.
• Cut down on foods with a lot of sugar, like cakes
and candy. Save them for special days.
• Replace whole milk with 1% low fat or skim milk.
• Use herbs and spices in place of salt when cook-
ing.
• Eat fewer salty foods like bacon and potato chips.
• Rinse off canned vegetables before cooking.
• Eat whole grain foods like brown rice and whole
wheat bread.
• Choose low fat, low cholesterol foods. Eat eggs
no more than 3-4 times a week. Pick low fat milk
and cheese products like nonfat yogurt and part-
skim mozzarella cheese.
• Use canola or olive oil rather than butter or lard.
Cut off fat from meats before cooking. Remove
the skin from chicken. Bake, grill, boil or steam
foods instead of frying.
• Know what normal serving sizes look like.
Examples:
meat serving = deck of playing cards
rice serving = 1/2 a baseball
cheese serving = 4 dice

HINT: If all the foods on your plate are touching

or running together the servings are prob-
ably too big.

For more information on nutrition and health, go to

8
 www.adph.org/nutrition.
FOOD SAFETY TIPS

Food safety is another important aspect of living healthy.

Not only do we need nutritious and healthy food, we need
food that is safe to eat. Food that has not been handled
correctly can become contaminated with bacteria. It is
important to fight off bacteria so that food will not cause
someone to become sick. When cooking, follow these
basic guidelines so that the food you are serving is safe to
eat.
Here are some simple rules to keep food safe from harm-
ful bacteria.

1. CLEAN
• Keep hands clean by washing with hot
soapy water before preparing food. Also
wash hands after using the restroom.
• Wash cutting boards, cooking utensils,
pans and counter tops with hot soapy water before and
after fixing each food.
• Use plastic cutting boards and clean them in the dish-
washer or wash them in hot soapy water.
2. SEPARATE FOODS
• Keep raw meats away from other foods. In the refrigera-
tor, store raw meats in a pan on the bottom shelf to keep
juices from leaking onto other foods.
• Use a different cutting board for raw meats
or thoroughly wash the cutting board with
hot soapy water before using with anoth-
er food.
• Wash anything that comes in contact with
raw meats, such as hands, cutting boards, dishes, pans
and cooking utensils.

9
• Never put cooked foods on a plate that has been used for
raw meat.
3. COOK

• Make sure the yolk and white of eggs are not runny after
cooking. Do not eat raw eggs.
• Cook fish until it flakes easily with a fork.
• Make sure steaks and hamburgers are well done, not
rare. There should be no pink meat inside.
• Use a clean thermometer to check temperatures.
• Cook ground meat to at least 160 degrees F.
• Cook roasts and steaks to at least 145 degrees F.
• Whole chicken and turkey should be cooked to 180
degrees F.
• Heat leftovers to at least 165 degrees F. Leftover soups
and sauces should be brought to a boil.
4. CHILL
• Thaw frozen foods in the refrigerator or
under cool running water. Do not set
meats out to thaw at room temperature.
• Refrigerate or freeze foods and leftovers
within 2 hours or sooner. Do not leave
foods like meats, creamy salads or dips sitting out all day
for people to snack on.
• Store leftovers in small, shallow containers so they will
cool more quickly.
• Do not over pack the refrigerator. This prevents cool air
from circulating properly.

10
 PHYSICAL ACTIVITY INFORMATION
Everyone - men, women, children, youngest to most senior, can
benefit from being physically active. Benefits range from improv-
ing health and reducing risk of chronic diseases such as heart
disease and diabetes, to managing weight (see chart below),
reducing stress, and relieving arthritis pain. *Just 30 minutes a
day of moderate activity such as brisk walking, 5 or more days a
week can result in health benefits. As the level of activity increas-
es so does the benefit. Walking the dog, riding a bike, washing
the car, raking leaves, taking the stairs, tending the garden; jump,
run, skip, swim, dance - it all counts!

* Check with your doctor before beginning any exercise

Minutes to Burn 150 Calories

Stair Walking
Shoveling Snow
Running 1.5 miles
Jumping Rope

Less vigorous, more time

Bicycle 4 miles More vigorous, less time
Playing basketball (15-20 minutes)

Wheelchair basketball
Swimming laps
Water aerobics
Walking 2 miles
Raking Leaves
Pushing a stroller 1.5 miles
Dancing fast
Bicycling 5 miles
Shooting baskets
Walking 1.75 miles
Wheeling self in chair (30-40 minutes)

Gardening (standing) (30-45 minutes)

Playing touch football (30-45 minutes)

Playing volleyball
Washing windows or floors (45-60 minutes)

Washing/waxing car or boat (45-60 minutes)

0 5 10 15 20 25 30 35 40 45 50 55 60

Monthly Fitness Facts can be found at www.adph.org/physicalactivity

Ref: www.cdc.gov/nccdphp/dnpa

11
WAY TO GO!
Be Active! *
LIMIT LEAST OF ALL
SCREEN
TIME
• TV • Videos
• Computer games

• Talking on the phone

2-3 TIMES A WEEK FAMILY/FUN TIME
LEISURE ACTIVITIES
• Go bowling • Take nature walks
• Play miniature golf, tag or frisbee
• Fly a kite • Do push-ups/sit-ups
• Try yoga, pilates or Tai Chi
• Stretch before and after exercise VIGOROUS,
3-5 TIMES A WEEK AEROBIC ACTIVITY
• Swim laps • Walk fast • Jog • Hike • Skip
• Bike • Jump rope • Play tennis • Basketball
• Volleyball • Baseball

• Dance to music! MODERATE

DAILY ACTIVITY
• Walk the dog • Wash and wax the car • Walk on an errand • Rake leaves
Mow the lawn with a push mower • Tend the garden

• Household chores: Vacuum the house; wash windows; sweep the porch;
lose the remote control

• At the office: Walk the stairs; make a coffee break an exercise break

To create and sustain well-being, accumulate a minimum of 30 minutes daily of moderate physical activity.
* Check with your physician before beginning an exercise program.

The Activity Pyramid for Adults

12
Breads
 BANANA LOAF
(Makes 2 loaves; serves 24)

Ingredients

3 cups all purpose flour 1 teaspoon baking powder

1-1/4 teaspoons baking soda 1/4 teaspoon salt
1/2 teaspoon cinnamon 1 teaspoon nutmeg
2 eggs 1-1/2 cup sugar
2 teaspoons vanilla 5 ripe bananas
1/3 cup unsweetened applesauce
2 Tablespoons vegetable oil
non-stick cooking spray
1 cup chopped walnuts - optional

Directions

1. Preheat oven 350 degrees.

2. In a bowl sift flour, baking powder, baking soda, salt,
cinnamon, and nutmeg.
3. Beat eggs in a large separate bowl.
4. Add sugar, applesauce, oil, and vanilla to eggs. Mix
well.
5. Add flour mixture to egg mixture.
6. Mash banana and add to the mix. Stir well.
7. Pour into 2 loaf pans (8-1/2 x 4-1/2/2x2-1/2-inch) coat-
ed with non-stick cooking spray.
8. Bake at 350 degrees for 40-50 minutes. Cool in pan
on rack for 3-5 minutes. Remove from pan and finish
cooling.

A slice has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . .145
Total Fat . . . . . . . . . . . . . . . . . . . . . . .2 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . .40 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .43 milligrams

14
 CORNBREAD
(Serves 8)

Ingredients

2 cups of self-rising cornmeal

1 Tablespoon self-rising flour
1-1/2 cups skim milk
1 egg
1 Tablespoon margarine
non-stick cooking spray

Directions

1. Preheat oven to 400 degrees.

2. Combine cornmeal and flour.
3. Add egg and milk.
4. Stir until well blended.
5. Stir in margarine.
6. Pour into an 8 inch square pan sprayed with non-stick
cooking spray.
7. Bake at 400 degrees about 25 minutes or until golden
brown.

A two-inch square has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .155
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .3 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . .23 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .120 milligrams

15
 CORNBREAD DRESSING
(Serves 4)

Ingredients

1 cup bread, crumbled

2 cups cornbread, crumbled
1-(14-ounce) can fat free low sodium chicken broth
2 teaspoons margarine
1 small onion, chopped
1/2 stalk celery, chopped

Directions

1. Crumble bread and add to cornbread.

2. Heat chicken broth in pan on stove or microwave.
3. Melt margarine in a large pot.
4. Add onion and celery.
5. Cook vegetables until tender.
6. Pour into a 9 inch square baking dish. Add bread mix-
ture.
7. Pour hot chicken broth over bread mixture. Stir to
moisten.
8. Bake at 375 degrees for 20-30 minutes or until hot.

A 1/2 –cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .148
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .4 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . .10
Sodium . . . . . . . . . . . . . . . . . . . .604 milligrams

16
 RAISIN MUFFINS
(Serves 8 )

Ingredients

1 egg white, beaten

1/4 cup vegetable oil
1 cup water
2 cups flour, sifted
1/4 cup sugar
1/2 teaspoon salt
1/3 cup raisins
4 teaspoons baking powder
1/2 cup skim milk
non-stick cooking spray

Directions

1. Preheat oven to 400 degrees.

2. In a small bowl, mix egg white, oil, and water.
3. In a larger bowl, mix dry ingredients together.
4. Stir liquid ingredients into dry ingredients enough to
dampen all flour (batter will be lumpy).
5. Spray muffin pan with non-stick cooking spray. Pour
batter evenly into muffin pan.
6. Bake at 400 degrees for about 25 minutes.

One muffin has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .145
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .7 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . .165 milligrams

17
Salads
 MARINATED BEET SALAD
(Serves 4)

Ingredients

1 (16 ounce) can sliced beets

1/4 cup white sugar
1 teaspoon prepared mustard
1/4 cup white vinegar
1/4 cup diced red onion

Directions

1. Drain beets, reserving 1/4 cup liquid. Add onions and

toss.
2. In a saucepan over medium heat. Cook the sugar,
mustard and reserved 1/4 cup liquid until dissolved.
Add vinegar and bring to a boil.
3. Remove from heat and allow to cool.
4. Pour over the beet slices and onions, toss and refriger-
ate for 4 to 6 hours. Remove from refrigerator and
serve at room temperature.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .88
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . .0 gram
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . .233 milligrams

20
 CABBAGE SLAW
(Serves 8)

Ingredients

1/4 cup vegetable oil

1 cup sugar
1 cup cider vinegar
1/2 teaspoon salt
1 teaspoon celery seed
1 teaspoon dry mustard
1 medium head cabbage, shredded
1 green pepper, chopped
1 small onion, chopped

Directions

1. Bring oil, vinegar, sugar, salt, celery seed, and mustard

to a boil.
2. Pour over vegetables while hot.
3. Store in refrigerator.

A 1/2-cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .175
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .7 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . .125 milligrams

21
 CARROT RAISIN SALAD
(Serves 4)

Ingredients

4 medium carrots, shredded

1/4 cup raisins
2 teaspoons sugar
juice of 1 lemon

Directions

1. In a medium bowl, thoroughly mix carrots, raisins,

sugar and lemon juice.
2. Serve chilled.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Saturated Fat . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . . .35 milligrams

22
 GARDEN PASTA SALAD
(Serves 6)

Ingredients

2 cups canned mixed fruit

1/4 cup white vinegar
1 package (8 oz.) spiral pasta
2 teaspoons cornstarch
1 Tablespoon basil
2 cloves garlic, minced
1 cup cherry tomatoes, halved
1 cup celery, sliced
1/4 green onion, thinly sliced
lettuce leaves

Directions

1. Drain fruit, saving remaining liquid.

2. Pour vinegar over fruit and set aside.
3. Cook pasta in boiling water until tender, drain and cool
slightly.
4. In small saucepan, whisk together remaining fruit
liquid, cornstarch, basil and garlic.
5. Stir over medium heat until mixture thickens and boils.
6. Remove from heat; stir in mixed fruit and vinegar.
7. Toss pasta with tomatoes, celery and green onion.
8. Combine with fruit and sauce, chill.
9. Spoon onto lettuce leaves to serve.

A one cup serving size has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .197
Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 grams
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . . .34 milligrams

23
 GARDEN SALAD
(Serves 6)

Ingredients

1/2 head lettuce

1/4 head cabbage
2 carrots, peeled
1 yellow squash
2 radishes
1 stalk green onion, finely chopped
2 Tablespoons low fat salad dressing - Recipe below

Directions

1. Wash all ingredients.

2. Tear lettuce into bite-sized pieces.
3. Cut cabbage, carrots, squash, radishes, and green
onion into small pieces.
4. Add salad ingredients to lettuce. Toss lightly.
5. Line a large plastic bag with paper towels; add salad.
6. Seal and store in refrigerator overnight.
7. Add salad dressing just before serving.

Low Fat Salad Dressing

Ingredients 1/2 quart low fat mayonnaise
1 cup 1% low fat milk
2 Tbsp sugar (to taste)
Directions Mix together and refrigerate

A 1-cup serving with 1 Tablespoon dressing has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .73
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .3 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . . .3 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .300 milligrams

24
 POTATO SALAD
(Serves 12)

Ingredients

6 potatoes, diced and peeled

3 eggs
1 cup celery, diced
1 cup onion, diced
1/2 cup green peppers, diced
1/2 cup low fat or fat free mayonnaise
2 Tablespoons vinegar
1 Tablespoon mustard
pepper to taste

Directions

1. Boil potatoes until tender. Drain.

2. Boil eggs for 15 minutes. Then drain, peel and chop
eggs.
3. Combine all ingredients in a large bowl and mix well.
4. Refrigerate overnight before serving.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .137
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .2 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . .55 milligrams
Sodium . . . . . . . . . . . . . . . . . . . . .77 milligrams

25
Vegetables
and
Side Dishes
 COLLARD GREENS
(Serves 8)

Ingredients

1 smoked turkey neck

2 bunches of collard greens
1 teaspoon sugar

Directions

1. Fill a stock pot with 3 to 4 inches of water. Add meat.

2. Cook on medium heat until done.
3. Add greens to pot.
4. Sprinkle sugar on greens and stir. Add more water as
needed.
5. Cover pot. Simmer until desired tenderness.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .65
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . .1 gram
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . . .19 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .200 milligrams

28
 COUNTRY-STYLE
GREEN BEANS
(Serves 8)

Ingredients

3 pounds green beans

1/3 pound smoked turkey breast
1 large onion
1/4 teaspoon salt
6 new potatoes, quartered

Directions

1. In a stock pot, add beans, turkey, onion, and salt.

2. Cover with water and bring to a boil.
3. Turn to low heat and cook until the beans are tender.
4. Add potatoes and cook until tender.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .101
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . .trace
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . .trace
Sodium . . . . . . . . . . . . . . . . . . . .125 milligrams

29
 GIBLET GRAVY
(Serves 8)

Ingredients

3 cups fat free low sodium chicken broth

1 Tablespoon margarine
1 small onion, minced
1 stalk celery, minced
1 cup poultry giblets, small pieces
pepper to taste
1 Tablespoon cornstarch
1 Tablespoon fresh parsley, chopped

Directions

1. In a stock pot, heat broth to slow boil and keep warm.

2. Melt margarine in a skillet and add onions and celery.
Cook for 2-3 minutes.
3. Add giblets and cook for 3 more minutes. Pour into
the broth and bring back to a boil.
4. Add pepper to taste.
5. Let gravy cook slowly for 20 minutes.
6. Mix the cornstarch with 1/2 cup of cold water and stir
until smooth.
7. Add cornstarch mixture to gravy and bring to a boil
until gravy thickens slightly.
8. Remove from heat. Stir in parsley and serve.

A 3-ounce serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .2 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . .17 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .247 milligrams

30
 MACARONI AND CHEESE
(Serves 8)
Ingredients
1 (8-ounce) package macaroni
6 cups water
2 Tablespoons margarine
2 Tablespoons flour
dash of pepper
2 cups evaporated skimmed milk
2 cups reduced fat cheddar cheese, grated
Directions
1. Add macaroni gradually to rapidly boiling water. Stir
occasionally to keep macaroni from sticking. Cook
until just tender.
2. Melt margarine in saucepan.
3. Remove from heat and add flour and pepper; stir to
form a smooth paste.
4. Gradually add milk, stir frequently.
5. Cook over low heat until thick and smooth, stirring con-
stantly.
6. Add 2 cups grated cheese and stir until the cheese
melts.
7. Combine cheese mixture with macaroni; pour into bak-
ing dish.
8. Bake at 350 degrees for 20 to 25 minutes or until bub-
bly.

A 1/2 –cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .277
Total Fat . . . . . . . . . . . . . . . . . . . . . . .10 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . .4 grams
Cholesterol . . . . . . . . . . . . . . . . . .22 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .368 milligrams

31
 PEAS OR BEANS
(Serves 4-6)

Ingredients

1 pound dried peas or beans

1 smoked turkey wing
2 (14-ounce) cans fat free low sodium chicken broth
1 bay leaf
black pepper to taste

Directions

1. Sort and wash peas or beans.

2. Place turkey wing and peas into a heavy pot.
3. Add broth and bay leaf.
4. Cook on low heat until done.
5. Add black pepper as desired.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .165
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . .1 gram
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . . .10 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .379 milligrams

32
 GARLIC MASHED
POTATOES
(Serves 4)

Ingredients

1 pound (about 2 large) potatoes, peeled and quartered

2 cups skim milk
2 large cloves of garlic, chopped
Dash of pepper

Directions

1. Cook potatoes, covered, in a small amount of boiling

water for 20-25 minutes or until tender. Remove from
heat. Drain and recover.
2. Meanwhile, in a small saucepan over low heat, cook
garlic in milk until garlic is soft, about 30 minutes.
3. Add milk-garlic mixture and white pepper to potatoes.
4. Beat with an electric mixer on low speed or mash with
a potato masher until smooth.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .141
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . .trace
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . . . .2 milligrams
Sodium . . . . . . . . . . . . . . . . . . . . .70 milligrams

33
 SCALLOPED POTATOES
(Serves 8)

Ingredients

5 pounds new potatoes, thinly sliced

1 large yellow onion, thinly sliced
1/2 teaspoon salt
1 teaspoon pepper
1-1/2 cups skim milk
1/2 cup low fat cheddar cheese, grated
non-stick cooking spray

Directions

1. Spray a large casserole dish with non-stick cooking

spray.
2. Layer the potatoes and onions in the casserole dish,
sprinkling each layer with salt and pepper.
3. Pour the milk over all and top with cheese.
4. Cover with foil and bake at 350 degrees until cooked
through, about 45 minutes.
5. Remove the foil and brown the top.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .218
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . .trace
Saturated Fat . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol . . . . . . . . . . . . . . . . . .10 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .208 milligrams

34
 RICE PILAF
(Serves 6)

Ingredients

2 Tablespoons margarine
1/2 cup chopped onion
1/4 cup chopped celery
1/2 cup chopped green or red bell pepper
2 cups homemade chicken broth or commercial low sodium
variety
1 cup uncooked long-grain rice
1/2 cup sliced fresh mushrooms
1/2 Tablespoon chopped fresh parsley
3/4 teaspoon freshly ground black pepper, or to taste

Directions

1. In a small skillet over medium-high heat, melt mar-

garine. Add onion, celery and bell pepper and saute 3
minutes. Set aside.
2. Place broth and rice in a saucepan over medium heat.
Add onion mixture and mushrooms. Reduce heat and
simmer, covered, 30 to 40 minutes, or until rice is ten-
der and liquid is absorbed.
3. Add parsley and black pepper. Fluff before serving.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .153
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .4 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . . .68 milligrams

35
 SKILLET VEGETABLES
(Serves 8-10)

Ingredients

6-10 yellow squash, sliced

1 medium bunch broccoli flowerets
1 medium package baby carrots
1 bell pepper, chopped
1 teaspoon margarine
dash of salt

Directions

1. Combine squash, broccoli, and baby carrots in a skillet.

2. Add margarine, salt and 1/2 cup water.
3. Cover and cook over low heat until tender.

A 1 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . .trace
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . .trace
Sodium . . . . . . . . . . . . . . . . . . . .169 milligrams

36
 SUCCOTASH VEGETABLES
(Serves 8)

Ingredients

6 ears corn
4 medium tomatoes, peeled and diced
2 slices bacon
1 (16-ounce) package of okra (frozen)
1 medium onion, sliced
a dash of black pepper

Directions

1. Cut corn from cob.

2. Mix corn and tomatoes together and set aside.
3. Cook bacon in deep frying pan or skillet.
4. Remove 1/2 of the bacon dripping from the skillet.
5. Add corn mixture to pan and simmer for 10 minutes.
6. Add okra and onion.
7. Cook slowly until tender.
8. Add a dash of pepper.

A 1/2 -cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .93
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . .1 gram
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . . . .1 milligram
Sodium . . . . . . . . . . . . . . . . . . . . .27 milligrams

37
 DUNBAR P.O.E.T.S.
SWEET POTATOES
(Serves 8)

Ingredients

8 small even-sized sweet potatoes

nutmeg
margarine

Directions

1. Scrub potatoes and arrange on baking sheet.

2. With a knife, slice half way through each potato. Add 1
teaspoon margarine to each potato and sprinkle with
nutmeg.
3. Bake at 425 degrees for 40-50 minutes or until tender.

One sweet potato has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .160
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .5 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol Fat . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . . .11 milligrams

38
 YAMS AND APPLES
(Serves 8)

Ingredients

5 medium sweet potatoes

2 apples
1 teaspoon margarine
1/4 Tablespoon vanilla
1/4 teaspoon cinnamon
1/3 cup light Karo syrup

Directions

1. Peel sweet potatoes and apples. Slice thin.

2. In large pot, heat 1/4 cup water to boiling.
3. Add potatoes; simmer for about 5 minutes.
4. Add apples, margarine, vanilla and cinnamon.
5. Cook over low heat for about five minutes.
6. Add Karo syrup and cook until tender.

A 1/2-cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .150
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . .trace
Saturated Fat . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . . .35 milligrams

39
 ZUCCHINI & SQUASH
(Serves 4)

Ingredients

2 medium yellow squash, thinly sliced

2 medium zucchini, thinly sliced
1/2 bell pepper, sliced
6 green onions cut in 1-inch pieces
1/4 teaspoon salt
2 cloves garlic, minced
non-stick cooking spray

Directions

1. Spray skillet with non-stick cooking spray.

2. Put vegetables in skillet and add spices.
3. Cover tightly and cook for 35 minutes over low heat.
4. Uncover, stir mixture, and cook for 10 minutes.

A 1-cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .90
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Saturated Fat . . . . . . . . . . . . . . . . . . . . . .trace
Cholesterol . . . . . . . . . . . . . . . . . . .8 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .144 milligrams

40
Meats and
Main
Courses
 BEEF CASSEROLE
(Serves 8)

Ingredients

1/2 pound lean ground beef

1 cup onion, chopped
1 cup celery, chopped
1 cup green pepper, cubed
3-1/2 cups canned tomatoes, diced
1/4 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon paprika
1 cup frozen peas
2 small carrots, diced
1 cup uncooked rice
1-1/2 cups water

Directions

1. In a skillet brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cover skillet
and cook over medium heat until boiling. Reduce to
low heat simmer for 35 minutes.
3. Serve hot.

A 1-1/3 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .184
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .3 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . .15 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .344 milligrams

42
 SPICY SOUTHERN
BARBECUE CHICKEN
(Serves 8)

Ingredients

3 pounds chicken parts (breast, drumsticks, and thighs),

skin and fat removed
1 large onion, thinly sliced
3 Tablespoons vinegar
3 Tablespoons Worcestershire sauce
2 Tablespoons brown sugar
black pepper to taste
1 Tablespoon hot pepper flakes
1 Tablespoon chili powder
1 cup chicken stock or broth, skim fat from top

Directions

1. Place chicken in a 13x9x2-inch pan. Arrange onions

over the top.
2. Mix together vinegar, Worcestershire sauce, brown
sugar, black pepper, hot pepper flakes, chili powder,
and stock.
3. Pour over chicken and bake at 350 degrees for 1 hour
or until done.
4. Baste occasionally.

A serving, one chicken part, has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .176
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .6 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . .2 grams
Cholesterol . . . . . . . . . . . . . . . . . .66 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .240 milligrams

43
 MOCK FRIED CHICKEN
(Serves 8)

Ingredients

1 whole chicken, cut-up

1-1/2 cup flour
2 teaspoons salt
1 teaspoon pepper
1 teaspoon paprika
non-stick cooking spray

Directions

1. Preheat oven to 350 degrees.

2. Spray pan with non-stick cooking spray.
3. Wash chicken parts and remove all visible fat with
scissors.
4. Mix flour and seasonings.
5. Coat chicken pieces with flour mixture.
6. Place chicken pieces in covered pan/skillet and bake
for 45-60 minutes or until internal temperature reaches
185 degrees.
7. Turn once for even browning.
8. Remove cover for last 15 minutes of cooking.

One chicken breast has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .220
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .9 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . .2 grams
Cholesterol . . . . . . . . . . . . . . . . . .87 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .350 milligrams

44
 SOUTHERN FISH FILLETS
(Serves 4)

Ingredients

1 pound fish fillets, such as orange roughy, perch, or crappie

1 teaspoon dried tarragon, crumbled
4 lemon wedges (optional)
Vegetable oil spray 1/2 teaspoon pepper
1/2 cup skim milk 4 drops red hot pepper sauce
1/2 cup cornmeal 1/4 cup minced fresh parsley

Directions

1. Preheat oven to 450 degrees.

2. Lightly spray a 13x9x2-inch baking dish with vegetable
oil spray.
3. Sprinkle fish with black pepper. In a shallow bowl,
combine milk and hot pepper sauce.
4. In a separate shallow bowl, combine remaining ingredi-
ents except lemon wedges.
5. Dip fish in milk mixture, and then roll in cornmeal mix-
ture.
6. Place in baking dish.
7. Bake 15 to 17 minutes, or until fish flakes easily when
tested with a fork.
8. Serve with lemon wedges.

One serving (one fillet) has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .156
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . .1 gram
Saturated Fat . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol . . . . . . . . . . . . . . . . . .23 milligrams
Sodium . . . . . . . . . . . . . . . . . . . . .91 milligrams

45
SPICY BAKED PORK CHOPS
(Serves 4)

Ingredients
1 pound boneless pork loin chops, all visible fat removed
Egg substitute equivalent to 1 egg, or 1 egg
1/2 teaspoon dried marjoram, crushed
2 Tablespoons skim milk Vegetable oil spray
1/3 cup cornflake crumbs 1/2 teaspoon cornmeal
1/8 teaspoon ground pepper 1/8 teaspoon dry mustard
1/8 teaspoon ground ginger 1/8 teaspoon cayenne
Directions
1. Preheat oven to 375 degrees. Using vegetable oil
spray, spray a shallow baking pan large enough to
hold pork chops in a single layer. Set aside.
2. Cut pork chops into 4 portions, if necessary. Set aside.
3. In a large bowl such as a soup bowl, combine egg
substitute and milk.
4. In a shallow dish bowl such as a pie pan, combine
crumbs, cornmeal, marjoram, pepper, mustard, ginger
and cayenne. Using tongs, dip pork chops in milk mix-
ture, letting excess liquid drip off. Coat both sides of
the pork chops with crumb mixture. Arrange pork
chops in prepared pan.
5. Bake, uncovered, for 15 minutes. Turn chops with a
spatula and bake for 10 minutes, or until chops are
tender and cooked all the way through.

One pork chop has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .234
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .9 grams
Saturated . . . . . . . . . . . . . . . . . . . . . . .3 grams
Cholesterol . . . . . . . . . . . . . . . . . .70 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .142 milligrams

46
 POT ROAST
(Serves 8)

Ingredients

1 large pot roast (round or sirloin)

2 cloves garlic
1 teaspoon salt
1/4 teaspoon pepper
1 large onion, sliced
water

Directions

1. Make 4 1-inch slits in various parts of the roast.

2. Insert half clove garlic in each slit.
3. Season with salt and pepper.
4. Put onion slices on top of meat. Add about 1-inch
water.
5. Cover and bake at 350 degrees until the internal tem-
perature reaches 170 degrees.

A 3-ounce serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .200
Total Fat . . . . . . . . . . . . . . . . . . . . . . .10 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . .3 grams
Cholesterol . . . . . . . . . . . . . . . . . .70 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .345 milligrams

47
 SPAGHETTI
(Serves 10)
Ingredients
1 large onion 2 Tablespoons olive oil
2 Tablespoons water 1 cup water
1-6 ounce can tomato paste 2 teaspoons dried basil leaves
1 teaspoon dried oregano leaves 3/4 teaspoon garlic powder
1-14 ounce can stewed tomatoes
1/2 teaspoon ground black pepper
1-16 ounce package spaghetti
May add 1 pound cooked ground round, sirloin, or turkey if
desired.
Directions
1. Peel and chop onion.
2. Pour oil into large nonstick skillet. Add onion and 2
Tablespoons water. Place skillet on burner. Turn heat
to medium. Stir with a wooden spoon and cook 5 to 7
minutes, or until water boils off (evaporates) and you
can hear onion "sizzle" in the oil.
3. Add remaining ingredients, except spaghetti. Lower
heat to medium-low. Cook sauce, uncovered, over
medium-low heat, stirring occasionally with wooden
spoon.
4. While sauce is cooking, prepare spaghetti in a large
pot according to package instructions, leaving out salt
and butter or margarine.
5. Place colander in sink. With oven mitts, carry pot of
spaghetti from stove to sink. Carefully drain spaghetti
in colander. Place about a cup of spaghetti on each
plate.
6. Using a ladle, top each serving with 1/2 cup sauce.
One cup spaghetti with 1/2 cup meatless sauce has:
Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .156
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .3 grams
Saturated . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . .204 milligrams

48
Desserts
 APPLE DELIGHT
(Makes 1 serving)

Ingredients

1 small apple chopped into chunks with the skin

15 seedless grapes
6 ounce of Yoplait Lite Vanilla Yogurt
4-5 dashes of cinnamon

Directions

1. Mix apples, grapes and yogurt together in bowl.

2. Add cinnamon to taste.

One serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .215
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Saturated Fat . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol . . . . . . . . . . .less than 5 milligrams
Sodium . . . . . . . . . . . . . . . . . . . . .86 milligrams

50
 BANANA MOUSSE
(Makes 4 servings)

Ingredients

2 Tablespoons skim milk

4 teaspoons sugar
1 teaspoon vanilla
1 medium banana cut in quarters
1 cup plain low fat yogurt
(8) 1/4 inch banana slices

Directions

1. Put milk, sugar, vanilla, and banana in blender.

Process 15 seconds at high speed until smooth.
2. Pour mixture into a small bowl; fold in yogurt. Chill.
Spoon into 4 dessert dishes. Garnish each with 2
banana slices just before serving.

One 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . . .94
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . .1 gram
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . . .4 milligrams
Sodium . . . . . . . . . . . . . . . . . . . . .47 milligrams

51
 CHOCOLATE BROWNIES
(16 servings)

Ingredients

1 cup Mottʼs Regular or Cinnamon Apple Sauce

1 cup firmly packed brown sugar
1/4 cup margarine or butter
2 eggs 1 teaspoon vanilla
1 cup all-purpose flour 1/4 cup unsweetened cocoa
1 teaspoon cinnamon 1/2 teaspoon baking powder
1/2 teaspoon baking soda 1/4 teaspoon salt
powdered sugar unsweetened cocoa
1/4 teaspoon cinnamon

Directions

1. Heat oven to 350 degrees. Grease 9-inch square pan.

2. In large bowl, cream brown sugar and margarine. Mix
in eggs.
3. Stir in apple sauce and vanilla, blend thoroughly. Stir
in flour, cocoa, cinnamon, baking powder, baking soda,
and salt; mix well.
4. Bake at 350 degrees for 25 to 35 minutes or until
toothpick inserted in the center comes out clean. Cool.
5. Just before serving, sprinkle with additional powdered
sugar, cocoa and cinnamon, if desired.

One serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .123
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . .3 gram
Saturated Fat . . . . . . . . . . . . . . . . . . . . .1 gram
Cholesterol . . . . . . . . . . . . . . . . . . .2 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .110 milligrams

52
CREAM CHEESE POUND CAKE
(Serves 10)

Ingredients

3 cups all-purpose flour

2 teaspoons baking powder
1 cup margarine
1 (8 ounce) package low fat cream cheese
1-1/2 cup sugar
5 eggs
2 teaspoons vanilla
1 teaspoon lemon extract

Directions

1. Sift together the flour and baking powder.

2. Beat margarine at medium speed in a large bowl until
soft and well blended.
3. Add cream cheese and continue beating until light and
fluffy.
4. Add sugar. Beat until mixture is light and fluffy.
5. Add eggs one at a time, beating thoroughly after each
egg.
6. Gradually add flour mixture to creamed mixture. Blend
thoroughly.
7. Add vanilla and lemon extract. Stir.
8. Pour batter into a bundt pan and bake at 325 degrees
for 1-1/2 hours or until done.
9. Cool and store in an airtight container.

One slice (1/10 of cake) has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .213
Total Fat . . . . . . . . . . . . . . . . . . . . . . . .8 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . .2 grams
Cholesterol . . . . . . . . . . . . . . . . . .95 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .200 milligrams

53
 RICE PUDDING
(Serves 5)

Ingredients

6 cups water
2 cinnamon sticks
1 cup rice
3 cups skim milk
2/3 cup sugar
1/2 teaspoon salt

Directions

1. Put the water and cinnamon sticks into a medium

saucepan. Bring to a boil.
2. Stir in rice. Cook on low heat for 30 minutes until rice
is soft and water has evaporated.
3. Add skim milk, sugar, and salt. Cook for another 15
minutes until it thickens.
4. Cool in refrigerator until firm.

A 1/2 cup serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .372
Total Fat . . . . . . . . . . . . . . . .Less than 1 gram
Saturated Fat . . . . . . . . . . . .Less than 1 gram
Cholesterol . . . . . . . . . . . . . . . . . . .3 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .308 milligrams

54
 LIGHT PUMPKIN PIE
(Serves 8)

Ingredients

1 cup ginger snaps

1-16 ounce can pumpkin
1/2 cup egg whites (about 4)
1/2 cup sugar
2 teaspoons pumpkin pie spice (cinnamon, ginger, cloves)
12 ounce can evaporated skim milk

Directions

1. Preheat the oven to 350 degrees. Grind the cookies in

a food processor. Lightly spray a 9 inch glass pie pan
with vegetable cooking spray.
2. Pat the cookie crumbs into the pan evenly.
3. Mix the rest of the ingredients in a medium-sized mix-
ing bowl.
4. Pour into the crust and bake until knife inserted in the
center comes out clean, about 45 minutes.
5. Allow to cool and slice in 8 wedges. Store in the
refrigerator.

One slice has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .165
Fat . . . . . . . . . . . . . . . . . . . . . . . . . . .1.5 grams
Saturated Fat . . . . . . . . . . . . . . . . . . . .5 grams
Cholesterol . . . . . . . . . . . . . . . . .1.5 milligrams
Sodium . . . . . . . . . . . . . . . . . . . .170 milligrams

55
Beverages
 SPARKLING PUNCH
(Serves 4)

Ingredients

2 cups orange juice

3 Tablespoons lemon juice (juice of one lemon) – optional
6 ounces unsweetened pineapple juice
1 cup unsweetened apple juice
12 ounces lemon or lime sparkling mineral water

Directions

In a large pitcher, combine the fruit juices and sparkling

water. Pour over ice.

One 10 ounce serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .111
Total Fat . . . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Cholesterol . . . . . . . . . . . . . . . . . . . . . . . . . . .0
Sodium . . . . . . . . . . . . . . . . . . . . . .9 milligrams

58
 SUMMER BREEZES
SMOOTHIE
(Serves 3)

Ingredients

1 cup of yogurt, plain nonfat

6 medium strawberries
1 cup pineapple, crushed, canned in juice
1 medium banana
1 teaspoon vanilla extract
4 ice cubes

Directions

1. Place all ingredients in a blender and puree until

smooth.
2. Serve in frosted glass.

An 8-ounce serving has:

Calories . . . . . . . . . . . . . . . . . . . . . . . . . . . .121
Fat . . . . . . . . . . . . . . . . . . . . .less than 1 gram
Saturated Fat . . . . . . . . . . . . .less than 1 gram
Cholesterol . . . . . . . . . . . . . . . . . . .1 milligram
Sodium . . . . . . . . . . . . . . . . . . . . .64 milligram

59
NOTES
Healthy Home Cooking was developed in cooperation with an organized group of
leaders in the Uniontown and Dunbar communities in West Alabama. Those who
participated have a strong interest in promoting heart healthy lifestyles such as good
nutrition and regular physical activity. By learning methods to implement healthier
behaviors, these leaders not only helped themselves and their families, but were
able to share the message with numerous members of their community through
church organizations, local businesses, schools, and clubs.

Issued in furtherance of Cooperation Extension work in agriculture and home economics, Acts of May 8
and June 30, 1914, and other related acts, in cooperation with the U.S. Department of Agriculture. The
Alabama Cooperative Extension System (Alabama A&M University and Auburn University) offers educa-
tional programs, material, and equal opportunity employment to all people without regard to race, color,
national origin, religion, sex, age, veteran status, or disability.

ADPH-N&PA-33-1-04-kw