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Recipes

Sides

Brown or White Rice
Caribbean Pink Beans
Green Beans Sauté
Oriental Rice
Scallion Rice
Sunshine Rice
Vegetables with a Touch of Lemon
New Orleans Red Beans
New Potato Salad
Smothered Greens with Turkey
Wonderful Stuffed Potatoes




Brown or White Rice
Only 1 tablespoon of oil is used in this tasty and heart-healthy rice dish.

1 Tbsp vegetable oil
recipe line ½ medium onion, chopped
recipe line 2 cloves garlic, minced
recipe line 2 cups long-grain brown or white rice
recipe line 4 cups hot water
recipe line ½ tsp salt
recipe line ½ cup corn, peas, carrots, or peppers (optional), fresh or frozen


1. In medium pan, heat oil and sauté onion, garlic, and rice. Add hot water and salt. Bring to a full boil. Cover and simmer for 15 minutes without stirring. If desired, add vegetables, cover, and cook for an additional 5 minutes.
2. Uncover, give rice a full turn, and cover again. Turn heat off.
3. Let stand 15 minutes before serving.

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Yield: 6 servings
Serving size: ½ cup

Each serving provides:
Calories: 270
Total fat: 3 g

Saturated fat: less than 1 g
Cholesterol: 0 g
Sodium: 21 mg
Calcium: 28 mg
Iron: 2 mg

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Caribbean Pink Beans
Make beans without lard or other fat.

1 lb pink beans
recipe line 10 cups water
recipe line 2 medium plantains, finely chopped
recipe line 1 large tomato, finely chopped
recipe line 1 small red pepper, finely chopped
recipe line 1 medium white onion, finely chopped
recipe line 3 cloves garlic, finely chopped
recipe line 1½ tsp salt


1. Rinse and pick through the beans. Put the beans into a large pot and add 10 cups of water. Place the pot into the refrigerator and allow the beans to soak overnight.
2. Cook the beans until they are soft. Add more water as needed while the beans are cooking.
3. Add the plantains, tomato, pepper, onion, garlic, and salt. Continue cooking at low heat until the plantains are soft.

Option: Serve with rice.

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Yield: 16 servings
Serving size: ½ cup

Each serving provides:
Calories: 133
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 g

Sodium: 205 mg
Calcium: 39 mg
Iron: 2 mg
Fiber: 5 g
Protein: 6 g
Carbohydrate: 28 g
Potassium: 495 mg

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Green Beans Sauté
Green beans and onions are lightly sautéed in only 1 tablespoon of oil.

1 lb green beans, fresh or frozen, cut into 1-inch pieces
recipe line 1 Tbsp vegetable oil
recipe line 1 large yellow onion, halved lengthwise and thinly sliced
recipe line ½ tsp salt
recipe line 1/8 tsp black pepper
recipe line 1 Tbsp fresh parsley, minced


1. If using fresh green beans, cook green beans in boiling water for 10-12 minutes or steam for 2-3 minutes until barely fork-tender. Drain well. If using frozen green beans, thaw first.
2. Heat oil in a large skillet. Sauté onion until golden.
3. Stir in green beans, salt, and pepper. Heat through.
4. Toss with parsley before serving.

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Yield: 4 servings
Serving size: ¾ cup

Each serving provides:
Calories: 64
Total fat: 4 g
Saturated fat: less than 1 g

Cholesterol: 0 g
Sodium: 282 mg
Fiber: 3 g
Protein: 2 g
Carbohydrate: 8 g
Potassium: 161 mg

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Oriental Rice
Skimming the fat off the chicken stock and using a minimum of oil and no added salt means that this crunchy rice is lower in fat, saturated fat, and sodium.

1½ cups water
recipe line 1 cup chicken stock or broth, skim fat from top
recipe line 1⅓ cups long-grain white or brown rice, uncooked
recipe line 2 tsp vegetable oil
recipe line 2 Tbsp onion, finely chopped
recipe line 2 Tbsp green pepper, finely chopped
recipe line ½ cup pecans, chopped
recipe line ¼ tsp ground sage
recipe line 1 cup celery, finely chopped
recipe line ½ cup water chestnuts, sliced
recipe line ¼ tsp nutmeg
recipe line black pepper to taste


1. Bring water and stock to a boil in medium-size saucepan.
2. Add rice and stir. Cover and simmer 20 minutes.
3. Remove pan from heat. Let stand, covered, 5 minutes or until all liquid is absorbed. Reserve.
4. Heat oil in large non-stick skillet.
5. Sauté onion and celery over moderate heat 3 minutes. Stir in remaining ingredients including reserved cooked rice. Fluff with fork before serving.

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Yield: 10 servings
Serving size: ½ cup

Each serving provides:
Calories: 139
Total fat: 5 g
Saturated fat: less than 1 g

Cholesterol: 0 g
Sodium: 86 mg
Fiber: 1 g
Protein: 3 g
Carbohydrate: 21 g
Potassium: 124 mg

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Scallion Rice

4½ cups rice, cooked in unsalted water
recipe line 1½ tsp bouillon granules, unsalted
recipe line ¼ cup scallions (green onions), chopped


1. Cook rice according to directions on the package.
2. Combine the cooked rice, scallions, and bouillon granules, and mix well.
3. Measure 1-cup portions and serve.

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Yield: 5 servings
Serving size: 1 cup

Each serving provides:
Calories: 200
Total fat: 2 g
Saturated fat: 0 g
Cholesterol: 0 g

Sodium: 18 mg
Calcium: 23 mg
Magnesium: 77 mg
Fiber: 6 g
Protein: 5 g
Carbohydrate: 41 g
Potassium: 92 mg

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Sunshine Rice
This citrusy rice contains almonds, celery, and onions, but no added salt, for a flavorful low-sodium side dish.

1½ Tbsp vegetable oil
recipe line 1¼ cups celery with leaves, finely chopped
recipe line 1½ cups onion, finely chopped
recipe line 1 cup water
recipe line ½ cup orange juice
recipe line 2 Tbsp lemon juice
recipe line dash hot sauce
recipe line 1 cup long-grain white or brown rice, uncooked
recipe line ¼ cup almonds, slivered


1. Heat oil in medium saucepan. Add celery and onions and sauté until tender, about 10 minutes.
2. Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed.
3. Stir in slivered almonds. Serve immediately as a side dish for a fish entrée.

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Yield: 4 servings
Serving size: ⅓ cup

Each serving provides:
Calories: 276
Total fat: 6 g
Saturated fat: less than 1 g

Cholesterol: 0 g
Sodium: 52 mg
Fiber: 5 g
Protein: 7 g
Carbohydrate: 50 g
Potassium: 406 mg

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Vegetables with a Touch of Lemon
This heart-healthy sauce uses lemon juice, herbs, and a small amount of oil.

½ small head cauliflower, cut into florets
recipe line 2 cups broccoli, cut into florets
recipe line 2 Tbsp lemon juice
recipe line 1 Tbsp olive oil
recipe line 1 clove garlic, minced
recipe line 2 tsp fresh parsley, chopped


1. Steam broccoli and cauliflower until tender (about 10 minutes).
2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook over low heat for 2 or 3 minutes.
3. Put the vegetables into a serving dish. Pour the lemon sauce over the vegetables. Garnish with parsley.

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Yield: 6 servings
Serving size: ½ cup

Each serving provides:
Calories: 22
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 0 g

Sodium: 7 mg
Calcium: 10 mg
Iron: less than 1 mg
Fiber: 1 g
Protein: 1 g
Carbohydrate: 2 g
Potassium: 49 mg

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New Orleans Red Beans
This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.

1 lb dry red beans
recipe line 2 qt water
recipe line 1½ cups onion, chopped
recipe line 1 cup celery, chopped
recipe line 4 bay leaves
recipe line 1 cup green pepper, chopped
recipe line 3 Tbsp garlic, chopped
recipe line 3 Tbsp parsley, chopped
recipe line 2 tsp dried thyme, crushed
recipe line 1 tsp salt
recipe line 1 tsp black pepper


1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot, combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1½ hours or until beans are tender. Stir. Mash beans against side of pan.
3. Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.
4. Serve with hot cooked brown rice, if desired.

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Yield: 8 servings
Serving size: 1¼ cups

Each serving provides:
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g

Cholesterol: 0 g
Sodium: 285 mg
Fiber: 7 g
Protein: 10 g
Carbohydrate: 32 g
Potassium: 665 mg

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New Potato Salad
Onions and spices give this very low-sodium dish plenty of zip.

16 (5 cups) small new potatoes
recipe line 2 Tbsp olive oil
recipe line ¼ cup green onions, chopped
recipe line ¼ tsp black pepper
recipe line 1 tsp dill weed, dried


1. Thoroughly clean potatoes with vegetable brush and water.
2. Boil potatoes for 20 minutes or until tender.
3. Drain and cool potatoes for 20 minutes.
4. Cut potatoes into fourths and mix with olive oil, onions, and spices.
5. Refrigerate and serve.

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Yield: 5 servings
Serving size: 1 cup

Each serving provides:
Calories: 196
Total fat: 6 g
Saturated fat: 1 g

Cholesterol: 0 g
Sodium: 17 mg
Fiber: 4 g
Protein: 4 g
Carbohydrate: 34 g
Potassium: 861 mg

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Smothered Greens with Turkey
Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.

3 cups water
recipe line ¼ lb smoked turkey breasts, skinless
recipe line 1 Tbsp hot pepper, freshly chopped
recipe line ¼ tsp cayenne pepper
recipe line ¼ tsp cloves, ground
recipe line 2 cloves garlic, crushed
recipe line ½ tsp thyme
recipe line 1 stalk scallion, chopped
recipe line 1 tsp ginger, ground
recipe line ¼ cup onion, chopped
recipe line 2 lb greens (mustard, turnip, collard, kale, or mixture)


1. Place all ingredients except greens into large saucepan and bring to a boil.
2. Prepare greens by washing thoroughly and removing stems.
3. Tear or slice leaves into bite-size pieces.
4. Add greens to turkey stock.
5. Cook 20-30 minutes until tender.

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Yield: 5 servings
Serving size: 1 cup

Each serving provides:
Calories: 80
Total fat: 2 g
Saturated fat: less than 1 g

Cholesterol: 16 g
Sodium: 378 mg
Fiber: 4 g
Protein: 9 g
Carbohydrate: 9 g
Potassium: 472 mg

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Wonderful Stuffed Potatoes
Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low-cholesterol, low-sodium treat.

4 medium baking potatoes
recipe line ¾ cup cottage cheese, low-fat (1%)
recipe line ¼ cup milk, low-fat (1%)
recipe line 2 Tbsp soft (tub) margarine
recipe line 1 tsp dill weed
recipe line ¾ tsp herb seasoning
recipe line 4-6 drops hot pepper sauce
recipe line 2 tsp Parmesan cheese, grated


1. Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
2. Cut potatoes in half lengthwise. Carefully scoop out potato, leaving about ½ inch of pulp inside shell. Mash pulp in large bowl.
3. Mix in by hand remaining ingredients except Parmesan cheese. Spoon mixture into potato shells.
4. Sprinkle top with ¼ teaspoon of Parmesan cheese.
5. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

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Yield: 8 servings
Serving size: ½ potato
each

Each serving provides:
Calories: 113
Total fat: 3 g

Saturated fat: 1 g
Cholesterol: 1 mg
Sodium: 151 mg
Fiber: 2 g
Protein: 5 g
Carbohydrate: 17 g
Potassium: 293 mg

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