American Heart Association The Go Red For Women Cookbook: Cook Your Way to a Heart-Healthy Weight and Good Nutrition

2 tablespoons per serving

2 tablespoons dehydrated minced onion

2 tablespoons water

½ cup fat-free sour cream

¼ cup fat-free plain yogurt

2 tablespoons grated sweet onion, such as Vidalia, Maui, or Oso Sweet

2 tablespoons shredded carrot

2 tablespoons light mayonnaise

1 medium green onion, chopped

1 tablespoon salt-free onion-and-herb seasoning blend

½ teaspoon sugar

¼ to ½ teaspoon red hot-pepper sauce

⅛ teaspoon garlic powder

⅛ teaspoon salt

1. In a small bowl, stir together the dehydrated onion and water. Let stand for 5 minutes.

2. Meanwhile, in a medium bowl, stir together the remaining ingredients. Stir in the rehydrated onion. Let stand for 10 minutes. Serve at room temperature or cover and refrigerate for up to two days. The dip will thicken during the refrigeration time.

cook’s tip on green onions: Green onions are usually sold by the bunch, but most recipes call for less than that. Leftovers can be sliced and then frozen in an airtight container or resealable plastic freezer bag. Use them in stir-fries, soups, or stews.

cook’s tip on dehydrated minced onion: Dehydrated minced onion can be found in the spice aisle of the grocery store.

monounsaturated fat 0.0 g

dietary exchanges
½ starch

tzatziki

This Greek dip pairs perfectly with your favorite crudités or toasted whole-grain Pita Wedges, but it also makes a deliciously different sandwich spread or a delectable sauce for grilled or roasted fish, poultry, or meat. You can omit either the dillweed or the mint, but it’s better with both.

serves 10

2 tablespoons per serving

8 ounces fat-free plain Greek yogurt

½ cup grated English, or hothouse, cucumber, drained and patted dry

2 tablespoons grated onion (sweet, such as Vidalia, Maui, or Oso Sweet, preferred)

1 tablespoon chopped fresh dillweed

1 tablespoon fresh lemon juice

2 teaspoons chopped fresh mint

2 teaspoons honey

2 large garlic cloves, minced

1 teaspoon olive oil (extra virgin preferred)

½ teaspoon dried oregano, crumbled

⅛ teaspoon salt

In a medium bowl, stir together all the ingredients. Serve immediately or cover and refrigerate for up to 24 hours.

cook’s tip: Lightly spray a measuring spoon with cooking spray to keep honey from sticking to it.

Go Red party tip: For an elegant presentation, serve this dip in halved roasted red potatoes. Roast 10 potatoes, halve them, scoop out some of the flesh, and fill each half with about a tablespoon of the dip.

per serving

calories 23

total fat 0.5 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.5 g

cholesterol 0 mg

sodium 38 mg

carbohydrates 3 g

fiber 0 g

sugars 2 g

protein 2 g

dietary exchanges
Free

strawberry-melon salsa

Paired with no-salt-added baked tortilla chips as a snack or appetizer, or spooned atop grilled chicken breasts for dinner, this salsa is perfect summertime fare. Whether served at room temperature or chilled, this refreshing accompaniment is simply satisfying and versatile.

1 cup diced hulled strawberries

½ cup per serving

1 cup diced watermelon

2½ tablespoons chopped fresh mint

1 teaspoon grated lime zest

2 tablespoons fresh lime juice

1 tablespoon honey

In a small bowl, stir together all the ingredients. Serve immediately or cover and refrigerate for up to two days.

Go Red brunch tip: Serve this salsa with wedges of Spanish-Style Potato Tortilla or as a topping for fat-free plain or vanilla yogurt. You also can serve this salsa on homemade sugar-cinnamon baked pita chips, using the recipe for Pita Wedges. Prepare as directed, but after spraying with cooking spray, sprinkle the wedges with a mixture of 2 teaspoons sugar, 2 teaspoons firmly packed light brown sugar, and ½ teaspoon ground cinnamon. Bake as directed.

per serving

calories 45

total fat 0.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 3 mg

carbohydrates 11 g

fiber 1 g

sugars 9 g

protein 1 g

dietary exchanges
1 fruit

tuscan white bean and roasted garlic spread with pita wedges

Lots of roasted garlic and fresh rosemary flavor this healthful hummus-inspired spread. For a different approach, try it with baby carrots and celery sticks as dippers.

3 tablespoons spread and 4 pita wedges per serving

1 large garlic bulb, unpeeled

2 6-inch whole-grain pita pockets, each separated into top and bottom rounds

Cooking spray

1 15.5-ounce can no-salt-added cannellini or navy beans, liquid reserved, beans rinsed and drained

1 tablespoon olive oil and 1 teaspoon olive oil (extra virgin preferred), divided use

¾ to 1 teaspoon minced fresh rosemary

¼ teaspoon salt

Pepper to taste

1. Preheat the oven to 375°F.

2. Put the garlic bulb on a square of aluminum foil large enough to loosely enclose the garlic. Pull the edges of the foil to the center. Fold together to seal tightly.

3. Roast the garlic for 40 minutes, or until the garlic cloves are soft and golden brown. Remove from the oven and let cool for 30 minutes, or until easy to handle.

4. Separate the garlic into cloves. Squeeze the cloves into a medium bowl, discarding the skins. Using the back of a fork, mash the garlic.

5. Increase the oven temperature to 400°F. Lightly spray the top of each pita round with cooking spray. Stack half the pita rounds on a work surface. Cut the stack into eighths (32 wedges total). Repeat. Arrange in a single layer on a baking sheet.

6. Bake for 6 to 8 minutes, or until crisp and golden. Transfer the baking sheet to a cooling rack and let the pita wedges cool completely, about 20 minutes.

7. Stir the beans, 1 tablespoon oil, the rosemary, salt, and pepper into the garlic. Using the back of a spoon or fork, mash the beans, leaving some whole. (The mixture should be slightly thick and creamy with some lumps.) Stir in some of the reserved bean liquid if the mixture is too dry. Transfer to a serving bowl.

8. Drizzle the remaining 1 teaspoon oil over the spread. Serve with the pita wedges.

Go Red party tip: To give this spread a hint of red, sprinkle it with a bit of paprika and serve it with strips of red bell pepper.

monounsaturated fat 1.5 g

dietary exchanges
1 starch, ½ fat

crab-stuffed cherry tomatoes

For a luxurious, no-forks-needed appetizer, stuff juicy cherry tomatoes with a mouthwatering mixture of silky crab and avocado spiked with cilantro and sweet onion. Tuna is a tasty, budget-friendly substitute.

2 tablespoons minced sweet onion, such as Vidalia, Maui, or Oso Sweet

2 tomatoes per serving

16 large cherry tomatoes

2 tablespoons finely chopped fresh cilantro and 16 fresh cilantro leaves, divided use

1½ tablespoons light mayonnaise

1 tablespoon fresh lemon juice

¼ teaspoon salt

Pinch of pepper

3 ounces lump crabmeat, drained, cartilage discarded, and flaked, or very low sodium albacore tuna packed in water, drained and flaked

¼ cup finely diced avocado

1. Cut a ¼-inch slice from the top of each tomato. Using the small end of a melon baller or a measuring teaspoon, carefully scoop out and discard the seeds, leaving a ¼-inch rim. If the tomato won’t stand upright, cut a very thin slice from the bottom. Set the tomatoes aside.

2. In a medium bowl, stir together the onion, chopped cilantro, mayonnaise, lemon juice, salt, and pepper. Gently fold in the crabmeat and avocado. Spoon the crabmeat mixture into the tomatoes. Top each tomato with a cilantro leaf. Serve immediately or cover and refrigerate for up to 4 hours.

monounsaturated fat 0.5 g

dietary exchanges
½ lean meat

roasted chickpea “nuts”

Warm from the oven, roasted chickpeas are similar to the roasted nuts you just love to munch. Diversify your snack routine with these spicy, crunchy legumes. Or, sprinkle them on top of a mixed-greens salad instead of croutons.

1 15.5-ounce can no-salt-added chickpeas, rinsed and drained

¼ cup per serving

½ teaspoon ground cinnamon

½ teaspoon ground cumin

½ teaspoon ground ginger

¼ teaspoon pepper (freshly ground preferred)

⅛ teaspoon salt

⅛ teaspoon cayenne (optional)

1 tablespoon olive oil

1. Preheat the oven to 450°F. Line a rimmed baking sheet with aluminum foil. Set aside.

2. Lay a triple thickness of paper towels on a plate. Spread the chickpeas on the paper towels. Gently roll the chickpeas around, blotting them lightly with a separate paper towel. Set aside to dry.

3. Meanwhile, in a small bowl, stir together the remaining ingredients except the oil.

4. In a medium bowl, stir together the chickpeas and oil. Sprinkle with the cinnamon mixture, stirring lightly to coat.

5. Arrange the chickpeas in a single layer on the baking sheet. Place the baking sheet on the top rack of the oven. Roast for 25 to 30 minutes, or until the chickpeas are browned and crunchy, stirring twice. Transfer the baking sheet to a cooling rack. Let the chickpeas cool on the baking sheet for 8 to 10 minutes. Serve warm.

monounsaturated fat 2.5 g

dietary exchanges
1½ starch, ½ fat

Italian Meatball Sliders

italian meatball sliders

You’ll slide into home plate with this winning appetizer! The pine nuts add a rustic touch and a splash of milk is the secret to keeping these extra-lean meatballs moist. This mini sandwich paired with a dark green leafy salad also makes for an ideal light lunch.

1 medium garlic clove, minced

1 6-ounce can no-salt-added tomato paste

2 8-ounce cans no-salt-added tomato sauce

1 teaspoon dried basil, crumbled

1 teaspoon dried oregano, crumbled

¼ teaspoon crushed red pepper flakes

Cooking spray

meatballs

1 pound extra-lean ground beef

¼ cup panko (Japanese-style bread crumbs)

¼ cup diced onion

1 tablespoon minced pine nuts

1 tablespoon dried parsley, crumbled

1 tablespoon fat-free milk

2 medium garlic cloves, minced

½ teaspoon pepper

¼ teaspoon crushed red pepper flakes

1 large egg, lightly beaten with a fork

12 whole-wheat slider or dinner rolls (lowest sodium available)

12 fresh basil leaves (optional)

1. In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook ¼ cup onion for about 3 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 1 minute, stirring frequently. Stir in the tomato paste. Cook for 1 minute, stirring constantly and scraping the bottom of the skillet. Stir in the tomato sauce, basil, oregano, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 30 minutes.

2. Meanwhile, preheat the broiler. Lightly spray the broiler pan and rack with cooking spray.

3. In a medium bowl, using your hands or a spoon, gently combine the meatball ingredients except the egg. Don’t overwork the mixture or it will become too compact and the meatballs will be heavy. Gently work in the egg. Shape into twelve ½-inch balls (about 1½ teaspoons each). Transfer to the broiler rack.

4. Broil the meatballs about 4 inches from the heat for 10 to 15 minutes, or until the tops are browned. Turn over. Broil for 10 to 15 minutes, or until the meatballs are browned on the outside and no longer pink in the center. Drain on paper towels.

5. Stir the meatballs into the sauce.

6. Just before serving, split open the rolls and toast them. Place 1 basil leaf on the bottom half of each roll. Top with 1 meatball and 2 tablespoons of sauce. Put the tops of the rolls on the sliders.

cook’s tip: If you can’t find whole-wheat, lower-sodium slider or dinner rolls, you can use 4 whole-wheat hot dog buns. Cut the buns crosswise into thirds to create 12 slider rolls.

polyunsaturated fat 1.5 g

monounsaturated fat 1.5 g

dietary exchanges
1½ starch, 1 vegetable, 1 lean meat

turkish kale and potato borek

Borek are Turkish pastries with savory fillings. Our version combines potatoes, kale, red bell pepper, onion, and feta inside crisp, flaky phyllo dough for a healthy, hearty appetizer with Mediterranean flair.

serves 12

1 pastry per serving

1 tablespoon olive oil and 1 tablespoon olive oil, divided use

½ medium onion, finely diced

2 tablespoons finely diced red bell pepper

2 medium garlic cloves, minced

4 cups tightly packed chopped kale, any large stems discarded

¼ cup water and 1½ tablespoons water, divided use

¼ teaspoon sweet paprika and ¼ teaspoon sweet paprika, divided use

¼ teaspoon pepper

8 ounces peeled potatoes, boiled and mashed

2 ounces low-fat feta cheese, crumbled

1 large egg white

1 tablespoon fat-free plain Greek yogurt

6 14 × 9-inch frozen phyllo sheets, thawed

1. Preheat the oven to 375°F.

2. In a medium saucepan, heat 1 tablespoon oil over medium-high heat, swirling to coat the bottom. Cook the onion, bell pepper, and garlic for 2 minutes, or until almost soft, stirring frequently.

3. Stir in the kale, ¼ cup water, ¼ teaspoon paprika, and the pepper. Reduce the heat and simmer, covered, for 10 minutes, or until the kale is tender. Remove from the heat.

4. Uncover and let cool for 15 minutes. When the mixture has cooled, stir in the potatoes, feta, and egg white.

5. In a small bowl, whisk together the yogurt and the remaining 1 tablespoon oil and 1½ tablespoons water.

6. Keeping the unused phyllo covered with a damp cloth or damp paper towels to prevent drying, place 1 sheet on a work surface. Using a pastry brush, lightly brush the phyllo with the yogurt mixture. Top with a second sheet. Lightly brush with the yogurt mixture. Using scissors or a sharp knife, cut the stack lengthwise into 4 strips. Place 2 tablespoons of the filling on one of the strips, leaving 1 inch at the bottom. Fold a corner across the filling and continue folding, corner to corner (the way one would fold a flag). Tuck the excess dough under the triangle. Transfer to a nonstick baking sheet. Repeat with the remaining phyllo, yogurt mixture, and filling (some yogurt mixture should remain).

7. Brush the tops of the pastries with the remaining yogurt mixture. Sprinkle with the remaining ¼ teaspoon paprika. Bake for 20 minutes, or until lightly browned.

cook’s tip: Make an easy casserole instead of the individual pastries: lightly spray a 2½-quart casserole dish with cooking spray. Layer 3 phyllo sheets in the dish, brushing each with the yogurt mixture and folding over the ends. Spoon the filling over the phyllo. Top with the remaining 3 phyllo sheets, brushing each with the yogurt mixture. Sprinkle with the remaining ¼ teaspoon paprika. Bake for 30 minutes. Cut into 3 × 4½-inch pieces (1 piece per serving).

monounsaturated fat 1.5 g

dietary exchanges
½ starch, ½ fat

vegetable-shrimp spring rolls with honey-jalapeño dipping sauce

This Vietnamese-inspired appetizer, filled with crunchy raw vegetables and bite–size shrimp, is served with a sweet-hot chile sauce. For easy rolling, arrange all the ingredients in assembly-line fashion before beginning.

1 spring roll and 2 tablespoons sauce per serving

rolls

2 lemon slices, about ¼ inch thick

12 raw small shrimp, peeled, rinsed, and patted dry

4 8-inch rice paper rounds

1 cup loosely packed, thinly sliced romaine

½ cup matchstick-size zucchini strips or coarsely grated zucchini

¼ cup matchstick-size carrot strips or coarsely grated carrot

4 sprigs of fresh cilantro, about 4 inches long

sauce

⅓ cup plain rice vinegar

2 tablespoons warm water

2 teaspoons chopped fresh cilantro

1 to 2 teaspoons minced fresh jalapeño (red preferred), seeds and ribs discarded, or to taste (see cook’s tip)

1½ teaspoons honey

½ teaspoon soy sauce (lowest sodium available)

1. Fill a small saucepan halfway with water. Add the lemon slices. Bring to a boil, covered, over high heat. Add the shrimp. Re-cover the pan and remove from the heat. Let stand for 2 to 3 minutes, or until the shrimp are pink on the outside. Transfer to a colander. Rinse with cold water to cool. Set aside.

2. Meanwhile, lay a double thickness of damp paper towels on a work surface. Put a shallow dish of water nearby. Soak each sheet of rice paper in the water for 10 to 20 seconds, or until softened. Transfer the rice paper to the paper towels.

3. For each spring roll, arrange 3 shrimp crosswise just below the center of the rice paper, leaving a 1½-inch border around the edges. Then layer as follows: ¼ cup romaine, 2 tablespoons zucchini, 1 tablespoon carrot, and 1 sprig of cilantro. Tightly fold up the bottom side of the rice paper to enclose the filling, gently pressing to seal. Fold in the left and right sides, gently pressing to seal. Roll tightly from the bottom up. Transfer the roll with the seam side down to a plate. Repeat with the remaining rice paper, shrimp, romaine, zucchini, carrot, and cilantro. Cover the finished rolls with damp paper towels and plastic wrap to keep them moist.

4. Serve immediately or cover and refrigerate for up to 8 hours. Just before serving, whisk together the sauce ingredients. Serve the sauce with the spring rolls.

cook’s tip on rice paper rounds: Rice paper rounds are available in Asian specialty markets and in the Asian section of some grocery stores. Translucent and made from rice flour and tapioca flour, they are sometimes called spring roll wrappers.

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

dietary exchanges
½ starch, 1 lean meat

cherry-nut trail mix

You’ll get a zip of citrus flavor from freshly grated lemon zest in every bite of this trail mix. It’s an easy combination of just a handful of ingredients that yields a crisp and crunchy snack you and your family can enjoy all week.

serves 12

⅓ cup per serving

3 cups high-fiber cluster cereal

½ cup dried tart cherries

¼ cup chopped walnuts, dry-roasted if desired

1 ounce unsalted shelled pumpkin seeds, dry-roasted (about ¼ cup)

1 tablespoon grated lemon zest

1. In a large bowl, stir together all the ingredients until well blended.

2. Store any leftover mix in an airtight container at room temperature for up to one week.

cook’s tip on dry-roasting nuts or seeds in the oven: To dry-roast a large amount of nuts or seeds at one time, place them in a shallow baking dish. Roast them at 350°F for 10 to 15 minutes, stirring occasionally. You can freeze them in an airtight container or resealable plastic freezer bag so they can be ready at a moment’s notice. You don’t even need to thaw them before using them.

polyunsaturated fat 2.0 g

monounsaturated fat 1.0 g

dietary exchanges
1 starch, ½ fat

autumn apple “fries” with creamy cranberry dip

These faux fries are delicious either raw or baked. They’re so tasty when dunked in the sweet cranberry-studded dip that you won’t miss the fact they aren’t actually fried! The baked ones are slightly soft in texture and best eaten with a fork.

½ cup “fries” and 2 tablespoons dip per serving

dip

¼ cup fat-free plain Greek yogurt

¼ cup whole-berry cranberry sauce

1 teaspoon honey

½ teaspoon grated orange zest

1 large apple (if not baking) or 2 large apples (if baking), such as Granny Smith, Envy, Jazz, Fuji, Honeycrisp, or Gala, peeled if desired, cut into 2½ × ¼-inch strips

1 teaspoon firmly packed light brown sugar

¼ to ½ teaspoon pumpkin pie spice

Butter-flavor cooking spray (if baking)

1. In a small bowl, whisk together the dip ingredients.

2. To serve the apple “fries” raw, arrange the apple strips in a single layer on a plate. Sprinkle the brown sugar and pumpkin pie spice over the apples (use more pumpkin pie spice for tart apples, such as Granny Smith). Serve with the dip.

3. To bake the “fries,” preheat the oven to 350°F.

4. Lightly spray a rimmed baking sheet with cooking spray. Arrange the apple strips in a single layer on the baking sheet. Sprinkle the brown sugar and pumpkin pie spice over the apples (use more pumpkin pie spice for tart apples, such as Granny Smith). Lightly spray the top of the apples with cooking spray. Bake for 15 to 20 minutes, or until tender but not mushy. Serve with the dip.

cook’s tip on citrus zest: Keep citrus zest on hand by zesting the entire fruit and saving some for another time. Divide the zest into 1-teaspoon piles. Tightly wrap each pile in a small square of plastic wrap, squeezing out all the air. Put the bundles in an airtight container or resealable plastic freezer bag and freeze for up to three months.

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

dietary exchanges
1 fruit

frozen chocolate-covered banana pops

Frozen bananas lightly coated with crisp chocolate are a fun and delicious way to incorporate some fruit into your day. Roll them in chopped nuts for a bit of crunch and added protein.