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Recipes

Appetizers/Soups/Salads

Cannery Row Soup
Chicken Salad
Corn Chowder
Gazpacho
Spinach Salad for Spring and Summer
Sunshine Salad
Tuna Salad
Waldorf Salad
Bean and Macaroni Soup
Mexican Pozole
Minestrone Soup
Pupusas Revueltas with Chicken




Cannery Row Soup
Using fish and clam juice makes this tasty soup heart-healthy.

2 lb varied fish fillets (e.g., haddock, perch, flounder, cod, or sole), cut into 1-inch-square cubes
recipe line 2 Tbsp olive oil
recipe line 1 clove garlic, minced
recipe line 3 carrots, cut into thin strips
recipe line 2 cups celery, sliced
recipe line 1/2 cup onion, chopped
recipe line 1/4 cup green peppers, chopped
recipe line 1 can (28 oz) whole tomatoes, cut up, with liquid
recipe line 1 cup clam juice
recipe line 1/4 tsp dried thyme, crushed
recipe line 1/4 tsp dried basil, crushed
recipe line 1/8 tsp black pepper
recipe line 1/4 cup fresh parsley, minced


1. Heat oil in large sauce pan. Sauté 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.

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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
Fiber: 3 g
Protein: 22 g
Carbohydrate: 9 g
Potassium: 710 mg

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Chicken Salad
Chill out with this simple, yet flavorful dish.

3¼ cups chicken, cooked, cubed, and skinless
recipe line ¼ cup celery, chopped
recipe line 1 Tbsp lemon juice
recipe line ½ tsp onion powder
recipe line 1/8 tsp salt*
recipe line 3 Tbsp mayonnaise, low-fat


1. Bake chicken, cut into cubes, and refrigerate.
2. In large bowl, combine rest of ingredients, add chilled chicken and mix well.
*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg.

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Yield: 5 servings
Serving size: 3/4 cup

Each serving provides:
Calories: 176
Total fat: 6 g
Saturated fat: 2 g

Cholesterol: 77 mg
Sodium: 179 mg
Fiber: 0 g
Protein: 27 g
Carbohydrate: 2 g
Potassium: 236 mg

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Corn Chowder
Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1 Tbsp vegetable oil
recipe line 2 Tbsp celery, finely diced
recipe line 2 Tbsp onion, finely diced
recipe line 2 Tbsp green pepper, finely diced
recipe line 1 package (10 oz) frozen whole kernel corn
recipe line 1 cup raw potatoes, peeled, diced, and 1/2-inch
recipe line 2 Tbsp fresh parsley, chopped
recipe line 1 cup water
recipe line 1/4 tsp salt
recipe line black pepper to taste
recipe line 1/4 tsp paprika
recipe line 2 Tbsp flour
recipe line 2 cups milk, fat-free or low-fat (1%)


1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and sauté 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. Pour 1/2 cup of milk into 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.

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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
Fiber: 4 g
Protein: 7 g
Carbohydrate: 31 g
Potassium: 455 mg

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Gazpacho
This classic chilled tomato soup is chock full of garden-fresh vegetables, cholesterol-free, and made with very little added oil.

4 cups tomato juice*
recipe line ½ medium onion, peeled and coarsely chopped
recipe line 1 small green pepper, peeled, cored, seeded, and coarsely chopped
recipe line 1 small cucumber, peeled, pared, seeded, and coarsely chopped
recipe line ½ tsp Worcestershire sauce
recipe line 1 clove garlic, minced
recipe line 1 drop hot pepper sauce
recipe line 1/8 tsp cayenne pepper
recipe line ¼ tsp black pepper
recipe line 2 Tbsp olive oil
recipe line 1 large tomato, finely diced
recipe line 2 Tbsp minced chives or scallion tops
recipe line 1 lemon, cut into 6 wedges


1. Put 2 cups of tomato juice and all other ingredients except diced tomato, chives, and lemon wedges into the blender.
2. Purée.
3. Slowly add the remaining 2 cups of tomato juice to puréed mixture. Add diced tomato. Chill.
4. Serve icy cold in individual bowls garnished with minced chives and lemon wedges.

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Yield: 6 servings
Serving size: 1 cup

Each serving provides:
Calories: 87
Total fat: 5 g

Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 593 mg*
*To cut back on sodium, try
low-sodium tomato juice.

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Spinach Salad for Spring and Summer
This recipe provides 2.5 fruit and vegetable servings per person.

3 cups baby spinach leaves, well washed and dried
recipe line 1 cup seasonal fresh vegetables or fruits of your choice such as raw sugar snap peas, strawberry halves, blueberries, or peach slices
recipe line 3 Tbsp vinaigrette salad dressing, low-fat
recipe line ½ tsp black pepper


1. Place the spinach and seasonal fruits or vegetables into a large bowl. The more colors you add to your diet, the more nutrients you’ll get. Toss with the dressing and serve.

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Serves: 2 people

Each serving provides:
(Nutritional information
includes strawberries in
salad):

Calories: 59
Total fat: 2 g
Saturated fat: 0 g
Carbohydrate: 10 g
Sodium: 250 mg
Fiber: 6 g

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Sunshine Salad
This recipe provides 2 fruit and vegetable servings per person.

5 cups spinach leaves, packed, washed, and dried well
recipe line ½ red onion, sliced thin
recipe line ½ red pepper, sliced
recipe line 1 whole cucumber, sliced
recipe line 2 oranges, peeled and chopped into bite-size pieces
recipe line ⅓ cup of bottle "lite" vinaigrette dressing (around 15 calories per tablespoon or less)


1. Toss all ingredients together in a large bowl. Add dressing and toss again. Serve immediately.

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Serves: 5 people

Each serving provides:
Cholesterol: 0 mg
Fiber: 8 g

Sodium: 200 mg
Calories from Protein: 18%
Calories from Carbohydrate: 62%
Calories from Fat: 20%

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Tuna Salad

2 6-oz cans tuna, water pack
recipe line ½ cup raw celery, chopped
recipe line ⅓ cup green onions, chopped
recipe line 6½ Tbsp mayonnaise, low-fat


1. Rinse and drain tuna for 5 minutes. Break apart with a fork.
2. Add celery, onion, and mayonnaise and mix well.

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Yield: 5 servings
Serving size: ½ cup

Each serving provides:
Calories: 138
Fat: 7 g
Saturated fat: 1 g

Cholesterol: 25 mg
Sodium: 171 mg
Fiber: 0 g
Protein: 16 g
Carbohydrate: 2 g
Potassium: 198 mg

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Waldorf Salad
This recipe provides 2.5 fruit and vegetable servings per person.

2 red-skinned crisp apples, try Jongold or Red Delicious (3 cups)
recipe line 2 Tbsp lemon juice
recipe line 2 ribs celery, diced (1/2 cup)
recipe line 2 Tbsp toasted walnuts, chopped
recipe line ¼ cup mayonnaise dressing, low-fat
recipe line 4 cups romaine lettuce, washed and torn into bite-size pieces
recipe line ¼ cup raisins


1. Wash and cut the apples into quarters, core, then dice into 3/4-inch pieces. Toss with the lemon juice.
2. Add the celery, walnuts, and mayonnaise dressing. Mix thoroughly.
3. Place the lettuce on four plates or into salad bowls.
4. Scoop the apple mixture onto each salad.
5. Scatter raisins over the top.

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Serves: 4 people

Each serving provides:
Calories: 129
Total fat: 4 g

Saturated fat: 0 g
Carbohydrate: 25 g
Sodium: 163 mg
Fiber: 4 g

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Bean and 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
recipe line 1 Tbsp olive oil
recipe line ½ lb fresh mushrooms, sliced
recipe line 1 cup onion, coarsely chopped
recipe line 2 cups carrots, sliced
recipe line 1 cup celery, coarsely chopped
recipe line 1 clove garlic, minced
recipe line 3 cups peeled fresh tomatoes, cut up, or 1½ lb canned whole tomatoes, cut up
recipe line 1 tsp dried sage
recipe line 1 tsp dried thyme
recipe line ½ tsp dried oregano
recipe line black pepper, to taste
recipe line 1 bay leaf, crumbled
recipe line 4 cups elbow macaroni, cooked


1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and sauté 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.

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Yield: 16 servings
Serving size: 1 cup

Each serving provides:
Calories: 158
Total fat: 1 g
Saturated fat: 1 g
Cholesterol: 0 mg

Sodium: 154 mg*
Fiber: 5 mg
Protein: 8 mg
Carbohydrate: 29 g
Potassium: 524 mg
*If canned tomatoes are used, sodium will be higher.

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Mexican Pozole
Only a small amount of oil is needed to sauté meat.

2 lb lean beef, cubed
recipe line 1 Tbsp olive oil
recipe line 1 large onion, chopped
recipe line 1 clove garlic, finely chopped
recipe line ¼ tsp salt
recipe line 1/8 tsp pepper
recipe line ¼ cup cilantro
recipe line 1 can (15 oz) stewed tomatoes
recipe line 2 oz tomato paste
recipe line 1 can (1 lb 13 oz) hominy


1. In a large pot, heat oil. Sauté beef.
2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender.
3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
4. Add hominy and continue cooking another 15 minutes, stirring occasionally, over low heat. If too thick, add water for desired consistency.

Option: Skinless, boneless chicken breasts may be used instead of beef cubes.

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Yield: 10 servings
Serving size: 1 cup

Each serving provides:
Calories: 253
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 52 mg

Sodium: 425 mg
Calcium: 28 mg
Iron: 3 mg
Fiber: 4 g
Protein: 22 g
Carbohydrate: 19 g
Potassium: 485 mg

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Minestrone Soup
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

¼ cup olive oil
recipe line 1 clove garlic, minced, or 1/8 tsp garlic powder
recipe line 1⅓ cups onion, coarsely chopped
recipe line 1½ cups celery and leaves, coarsely chopped
recipe line 1 can (6 oz) tomato paste
recipe line 1 Tbsp fresh parsley, chopped
recipe line 1 cup sliced carrots, fresh or frozen
recipe line 4¾ cups cabbage, shredded
recipe line 1 can (1 lb) tomatoes, cut up
recipe line 1 cup canned red kidney beans, drained and rinsed
recipe line 1½ cups frozen peas
recipe line 1½ cups fresh green beans
recipe line dash hot sauce
recipe line 11 cups water
recipe line 2 cups spaghetti, uncooked and broken


1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about 5 minutes.
3. Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer 2-3 minutes only.

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Yield: 16 servings
Serving size: 1 cup

Each serving provides:
Calories: 112
Total fat: 4 g
Saturated fat: 0 g

Cholesterol: 0 mg
Sodium: 202 mg
Fiber: 4 g
Protein: 4 g
Carbohydrate: 17 g
Potassium: 393 mg

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Pupusas Revueltas with Chicken
Ground chicken and low-fat cheese help reduce fat and calories.

1 lb ground chicken breast
recipe line 1 Tbsp vegetable oil
recipe line ½ lb mozzarella cheese, grated, low-fat
recipe line ½ small onion, finely diced
recipe line 1 clove garlic, minced
recipe line 1 medium green pepper, seeded and minced
recipe line 1 small tomato, finely chopped
recipe line ½ tsp salt
recipe line 5 cups instant corn flour (masa harina)
recipe line 6 cups water


1. In a non-stick skillet over low heat, sauté chicken in oil until chicken turns white. Constantly stir the chicken to keep it from sticking.
2. Add onion, garlic, green pepper, and tomato. Cook until chicken mixture is cooked through. Remove skillet from stove and let mixture cool in the refrigerator.
3. While the chicken mixture is cooling, place the flour into a large mixing bowl and stir in enough water to make a stiff tortilla-like dough.
4. When the chicken mixture has cooled, mix in the cheese.
5. Divide the dough into 24 portions. With your hands, roll the dough into balls and flatten each ball into a 1/2-inch-thick circle. Put a spoonful of the chicken mixture into the middle of each circle of dough and bring the edges to the center. Flatten the ball of dough again until it is ½-inch thick.
6. In a very hot, iron skillet, cook the pupusas on each side until golden brown.
7. Serve hot with Curtido salvadoreño.

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Yield: 12 servings
Serving size: 2 pupusas

Each serving provides:
Calories: 290
Total fat: 7 g
Saturated fat: 3 g
Cholesterol: 33 mg

Sodium: 223 mg
Calcium: 149 mg
Iron: 2 mg
Fiber: 5 g
Protein: 14 g
Carbohydrate: 38 g
Potassium: 272 mg

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