QUICK VEGGIE STIR-FRY

Ingredients:

1 Tablespoon canola oil

1 package (15-20 ounces) frozen or fresh vegetables of your choice.

1-3 Tablespoons soy sauce or Hoisin sauce **

2 cups cooked brown rice

2 Tablespoons peanuts or almonds (optional)

Directions: In skillet or wok, heat oil. Add vegetables and stir-fry until tender crisp. Add sauce and heat through. Serve over rice. Sprinkle with nuts, if desired.

** Chinese stir fry sauces like soy and hoisin are available in supermarkets and specialty stores

Makes 4 servings.

Nutrition Information Per Serving: 249 Calories, 8 g fat, 1 g saturated fat, 37 g carbohydrate, 3 g dietary fiber, 7 g protein, 681 mg sodium.

EASY CORNBREAD OR CORN MUFFINS

Ingredients:

1 cup yellow corn meal             ¹/4 cup corn oil

1 cup all purpose flour              1 cup skim milk

2 Tbsp. sugar                                       2 egg whites (or Y4 cup egg substitute)

1 Tbsp. baking powder             Cooking oil spray ¹/2 tsp. salt (optional)

Directions: Heat oven to 425 Degrees F. Spray pan or muffin pan with cooking oil spray. Combine all dry ingredients (corn meal, flour, sugar, baking powder, and salt). Add milk, egg, and oil. Mix well. Pour mixture into pan or muffin pan. Bake for 20-25 minutes. Remove from oven and enjoy!

GARLIC MASHED POTATOES

Ingredients:

1 pound potatoes (2 large)

2 cups skim milk

2 large cloves garlic, chopped

½ tsp. white pepper

Stove-top Directions: Peel potatoes, cute into quarters. Cook, covered, in a small amount of boiling water for 20-25 minutes or until tender. Remove from heat. Drain. Recover the pot with potatoes. Meanwhile, in a small saucepan over low heat, cook garlic in milk until garlic is soft, about 30 minutes. Add milk-garlic mixture and white pepper to potatoes. Beat with an electric mixer on low speed, or mash with a potato masher until smooth.

Microwave Directions: Scrub potatoes, pat dry, and prick with a fork. On a plate, cook potatoes, uncovered, on 100% power (high) until tender, about 12 minutes, turning potatoes over once. Let stand 5 minutes. Peel and quarter. Meanwhile, in a4-cup glass measure combine milk and garlic. Cook, uncovered, on 50% power (medium) until garlic is soft, about 4 minutes. Continue as directed above.

Makes 4 servings

Nutrition Information Per Serving: 141 Calories, 0.3 g fat, 29 g carbohydrate, 2 g dietary fiber, 6 g protein, 70 mg sodium, 2 mg cholesterol.

Recipe from: Down Home Healthy Cookbook by Leah Chase and Johnny Rivers, NIH, 1994.

NEW ORLEANS RED BEANS

Ingredients:

1 pound dry red beans                                                 3 tbsp. chopped garlic

2 quarts water                                                              3 tbsp. chopped parsley

1'/z cup chopped onion                                                2 tsp, dried thyme, crushed

1 cup chopped celery                                                  1 tsp. salt

4 bay leaves                                                                 1 tsp. black pepper

1 cup chopped sweet green pepper

Directions: Pick through beans to remove bad beans; rinse thoroughly. In a 5-quart pot combine beans, water, onion, celery, and bay leaves. Bring to boiling; reduce heat. Cover and cook over low heat, for about 1'/z hours or until beans are tender. Stir and mash beans against side of pan. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves. Serve over hot cooked brown rice, if desired.

Makes 8 servings

Nutrition Information Per Serving: 171 Calories, 0.5 g fat, 32 g carbohydrate, 7.2 g dietary fiber, 10 g protein, 285 mg sodium, 0 mg cholesterol.

Recipe from: Down Home Healthy Cookbook by Leah Chase and Johnny Rivers, NIH, 1994.

GREENS WITH SMOKED TURKEY

Ingredients:

2 pounds greens, chopped                                            '/2 teaspoon crushed red pepper

2 cups water                                                                1/2 teaspoon salt

1/2 tablespoon olive oil                                                 2 teaspoons sugar

1 medium onion, chopped                                            1/4 pound smoked turkey, chopped

3 cloves garlic, minced

Directions:

1. Steam or boil greens in water until tender -

5 minutes for spinach

15 minutes for frozen collards

20 minutes for kale

2. Drain greens.

3. In a pan, heat the oil over medium heat, add chopped onion, garlic, red pepper, salt and sugar. 4. Cook until the onions start to brown. Stir frequently so the mixture doesn't burn. 5. Add chopped smoked turkey to the pan and heat for 2 minutes.

6. Mix greens with smoked turkey-onion mixture and serve.

Makes 6 servings, 1 serving =1 cup

Nutrition Information (per serving):Calories: 75; Fat: 2g; Sodium: 375 mg; Carbohydrate: 8g; Protein: 6g

Source: This recipe is an official recipe of the Sisters Together Move More Eat Better Program.

HEALTHY MACARONI & CHEESE

Ingredients:

10 ounces dry macaroni                                               2 cloves garlic

3 Tbsp, vegetable oil                                                    1 spear broccoli, chopped

3 Tbsp. flour                                                                1 tomato, diced

1 ³/4 cup skim or 1% milk                                            1 carrot, peeled and chopped

1 tsp. mustard                                                              2 scallions

'/2 onion                                                                       1 cup grated cheddar cheese

Directions: Boil macaroni for 8 minutes. After 6 minutes, add broccoli and carrots. Drain. Heat oil in pan over medium heat. Add onions and garlic. Add flour. With a whisk, stir over medium heat for 2 minutes. Add mustard and tomato. Take pan off heat and add cheese gradually, stirring with a whisk or wooden spoon. Stir in macaroni, season to taste, and serve hot.

As with any casserole dish, you can substitute or add other foods to the recipe, such as frozen peas, spinach, tuna fish, or other things.

Makes 4 servings. Serving size: 1%2 cups

Nutrition Information Per Serving: 550 Calories, 65 g carbohydrate, 21 g protein, 23 g fat

Recipe by Chef Julia Shanks of Operation Frontline.

OVEN "FRIED" CHICKEN

Ingredients:

1 large egg white                                               1 tsp. salt

'/2 cup skim milk buttermilk                               ¹/2 tsp black pepper

1 Tbsp. vegetable oil, preferably canola 1 whole 3-lb. chicken, cut into '/2 cup all

1 tsp. dried thyme                                             purpose white 1 Tbsp. baking powder flour

2 tsp. Paprika                                                   serving size pieces, or 2'/z Ibs. bone-in

1 tsp. Tabasco sauce                                        chicken pieces, skin and fat removed

Directions: Preheat oven to 425 degrees F. Set a rack over a baking sheet and spray with non-stick cooking spray. In a medium-sized bowl, whisk together egg white, buttermilk, and Tabasco. Put flour, baking powder, paprika, thyme, oregano, salt and pepper in a large paper bag. Shake the bag to mix well. Remove skin from chicken and dip chicken pieces, one at a time, into the buttermilk mixture. Then place chicken in the bag of flour mixture and shake well. Place the chicken on the prepared rack. Bake for 35-40 minutes, or until browned on the outside and no longer pink on the inside.

Makes 4 servings. Serving Size: 5 ounces

Nutrition Information Per Serving: 365 Calories, 41 g protein, 14 g fat*, 925 mg sodium *Typical fried chicken contains about 25 grams of fat per 5 ounce serving

Recipe taken from: The Eating Well Recipe Rescue Cookbook, from the Magazine of Food and Health.

BLACK EYED PEA SALAD with Lemon Vinaigrette

Ingredients:

4 cups cooked black eyed peas, drained                                  Lemon Vinaiqrette:

1 small Bermuda onion, diced                                                   '/4 cup olive oil

1 small green pepper, diced                                                      '/4 cup lemon juice

1 cup cooked corn                                                                   1 large garlic clove, minced

1 large tomato diced and seeded                                              1 tsp. Dijon style mustard

(or 10 grape tomatoes, halved)                                              %z tsp. hot pepper sauce (optional)

Directions: Combine peas, onions, corn, bell peppers, and tomato in a large bowl.

In a small bowl or jar with tight-fitting lid, combine olive oil, lemon juice, garlic, mustard, and pepper sauce (if desired); blend. Pour dressing over vegetable mixture and gently toss to coat and mix. Cover and refrigerate for 2 hours. Serve on bed of lettuce if desired.

Makes 8 servings.

Nutrition Information Per Serving: 205 Calories, 9 g protein, 7.5 g fat

Recipe Demonstrated by: Boston Organization of Nutritionists and Dietitians (BOND) of Color Health Care Revival 2004 - Mattapan Community Health Center.

SWEET POTATO CUSTARD

Ingredients:

1 cup mashed cooked sweet potato                                         % tsp. salt

'/z cup mashed banana (about 2 small)                                     '/4 cup raisins

1 cup evaporated skim milk                                                     1 tbsp. sugar

2 tbsp, packed brown sugar                                                    1 tsp. ground cinnamon

1 beaten egg yolks (or 1/3 cup egg substitute)                          Non-stick cooking spray

Directions: Pre-heat oven to 300 degrees F. In a medium bowl, stir together sweet potato and banana. Add milk, blending well. Add brown sugar, egg yolks and salt, mixing thoroughly. Coat a 1-quart casserole with non-stick cooking spray. Transfer sweet potato mixture to casserole. Combine raisins, sugar and cinnamon; sprinkle over top of sweet potato mixture. Bake for 45-50 minutes or until a knife inserted near center comes out clean.

Makes 6 servings

Nutrition Information Per Serving: 144 Calories, 2 g fat, 20 g carbohydrate, 1.4 g dietary fiber, 6 g protein, 235 mg sodium, 92 mg cholesterol

*If made with egg substitute the amount of cholesterol will be lower

Recipe from: Down Home Healthy Cookbook by Leah Chase and Johnny Rivers, NIH, 1994.