Heart-Healthy Comfort Food

Macaroni and Cheese

Chipotle chile pepper lends an unexpected but enticing kick to this classic comfort food made heart-healthier with a combination of reduced-fat dairy products. This version has 18% fewer calories and 54% less saturated fat than the traditional version
Ingredients

2 cups elbow macaroni, fusilli, or cavatappi pasta 2 tbsp butter 2 tbsp flour
2/4_tbsp_butter_ 2/4_tbsp_flour_3
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2 cups 2% milk

1 cup shredded extra-sharp Cheddar 1/2 cup shredded mozzarella

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1/2 cup grated Gruyere or other Swiss cheese 1/4 cup Greek yogurt
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1/2 cup panko bread crumbs 1/4 cup grated parmesan pepper to taste

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Directions 1. Cook the pasta according to package instructions until just al dente. Drain and reserve the pasta. 2. Meanwhile, melt the butter in a saucepan over medium heat. Sprinkle in the flour and cook for 1 minute, stirring constantly. Gradually whisk in the milk and cook, stirring frequently, until thickened, 5 minutes. Add the Gruyere, Cheddar, and mozzarella, and stir until melted. Cut the heat, add the yogurt and cooked pasta, and toss. 3. Heat the broiler. Pour the mac & cheese mixture into an 8" square baking dish. Top with bread crumbs and Parmesan, and season with black pepper. Broil until the bread crumbs are golden brown, about 5 minutes. Nutritional Facts per serving CALORIES 637.4 CAL FAT SATURATED FAT SODIUM 32.3 G 19.6 G 0 MG

CARBOHYDRATES 54.4 G TOTAL SUGARS DIETARY FIBER PROTEIN 8.6 G 2.1 G 33.1 G

Spaghetti and Meatballs

These meatballs have a low-fat profile and great flavor. Just replace ground beef with a combination of ground turkey breast and low-fat turkey sausage. For an extra health boost, serve with whole-wheat spaghetti.
Ingredients

8 ounces spaghetti

8/4_ounces_spag
3/8_slices_w hole

1 1/2 slices whole-wheat bread, torn into small pieces 4 ounces ground turkey breast
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4 ounces low-fat turkey sausage, casings removed

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2 tablespoons minced onions 2 teaspoons minced garlic 1/2 teaspoon dried basil

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1/2 teaspoon dried oregano ground red pepper

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0/0_pinch_ground 1/4_ _egg w hite, 48/8_teaspoons_

1/4_ _small onion

1 egg white, lightly beaten

1/2 cup defatted chicken broth 1 small onion, finely chopped

2 sweet red peppers, finely chopped 4 large tomatoes, seeded and diced 1/4 cup tomato sauce
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2/4_ _sw eet red

4/4_ _large tomat

Directions 1. In a large pot of boiling water, cook the spaghetti according to the package directions. 2. Meanwhile, place the bread in a food processor or blender and process with on/off turns to make fine crumbs. Crumble the turkey breast and turkey sausage into the food processor. Add the minced onions, garlic, basil, oregano and ground red pepper and process briefly. Add the egg white and process with on/off turns until well-mixed. Shape the mixture into 1" balls. 3. Coat a Dutch oven or large no-stick skillet with no-stick spray. Place over medium heat, add the meatballs and brown on all sides. Remove to a platter and set aside. 4. Add the broth to the pan and scrape up the cooked-on bits of meat with a wooden spoon. Add the chopped onions and sweet red peppers. Saute, stirring frequently, for 5 minutes, or until tender. Add the tomatoes and tomato sauce. Cover and cook for 10 minutes, stirring frequently to prevent scorching. Add the meatballs and cook for 10 minutes more. Drain the pasta and serve with the meatballs and sauce. Recipe Notes To buy the leanest ground turkey available, look for products made with only turkey breast meat. Many ground turkey products also contain the dark meat and fatty skin. Nutritional Facts per serving CALORIES 369.4 CAL FAT SATURATED FAT SODIUM 4.9 G 1.3 G 372.9 MG

CARBOHYDRATES 58.4 G TOTAL SUGARS DIETARY FIBER PROTEIN 10.7 G 6.3 G 24.1 G

Garlic Mashed Potatoes

Buttermilk might sound as rich as cream, but it actually has 98% less fat. Crush the garlic before you slice it and let it stand while you peel the potatoes to maximize its heart-protective compounds. This version has 39% fewer calories and 84% less saturated fat than the traditional version.
Ingredients

1 1/4 pounds unpeeled red potatoes, cut into 1/2" pieces 1/4 cup skim milk
48/16_teaspoons 8/4_ _large garlic

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8 large garlic cloves, peeled and crushed 1/3 cup low-fat sour cream salt
0/0_ _salt_73_80 0/0_ _ground blac

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ground black pepper

Directions 1. In a medium saucepan, combine the potatoes and enough water to cover. Add the milk and garlic. Bring to a boil over medium-high heat; reduce the heat to medium and cook for 20 minutes, or until the potatoes are tender. 2. Drain the potatoes and garlic, reserving the cooking liquid. Return the potatoes and garlic to the saucepan. Add the sour cream; mash the potatoes until smooth, thinning with reserved cooking liquid if desired. Add salt and pepper to taste. Nutritional Facts per serving CALORIES FAT 140.4 CAL 2.6 G

SATURATED FAT SODIUM

1.6 G 62.9 MG

CARBOHYDRATES 26.2 G TOTAL SUGARS DIETARY FIBER PROTEIN 2.3 G 2.5 G 4.2 G

Chicken, Corn, and Tomatillo Chili

The sodium and fat content in many chili ingredients can quickly add up if youre not careful, but this recipe relies on heart-smart ingredients like beans, corn, tomatoes, and fat-free chicken broth
Ingredients

1 tablespoon olive or canola oil 1 large onion, chopped 3 cloves garlic, minced

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1/8_ _large onion 3/8_ _cloves garl 1/8_teaspoons_g 1/8_teaspoons_c 1/16_teaspoons_

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1 teaspoon ground cumin 1 teaspoon chili powder

1/2 teaspoon dried oregano

1/2 teaspoon ground coriander 1/4 teaspoon salt

1/32_teaspoons_ 1/32_teaspoons_ 12/8_ounces_bon 2/8_cans_(14 1/2

1/4 teaspoon ground black pepper

12 ounces boneless, skinless chicken breast, cut into cubes

2 cans (14 1/2 ounces each) fat-free reduced-sodium chicken broth 1 can (14 1/2 ounces) salt-free diced tomatoes
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1 can (4 ounces) tomatillos, drained and chopped 1 can (4 ounces) chopped green chilies, drained

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1 package (10 ounces) frozen corn kernels, thawed

1 can (15 ounces) white beans or pinto beans, drained and rinsed 1 lime, cut into wedges chopped fresh cilantro
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Directions 1. In a large, deep nonstick skillet over medium heat, warm the oil. Add the onion, garlic, cumin, chili powder, oregano, coriander, salt, and black pepper. Cook, stirring occasionally, for 3 to 5 minutes, or until the onion has softened. Add the chicken and continue cooking for 5 minutes longer, or until the chicken is browned. Add the broth, tomatoes (with juice), tomatillos, and chilies. Bring to a boil. Reduce the heat. Simmer, stirring occasionally, for 10 minutes, allowing the flavors to blend. Add the corn and beans. Cook, stirring occasionally, for 5 minutes longer. Serve with lime and cilantro. Nutritional Facts per serving CALORIES 160.5 CAL FAT SATURATED FAT SODIUM 3.1 G 0.5 G 516.4 MG

CARBOHYDRATES 18.6 G TOTAL SUGARS DIETARY FIBER PROTEIN 3.9 G 4.1 G 15 G

Russet Oven-Fresh Fries

Seasoned and baked russet potato strips trump greasy restaurant options. This recipe includes a neat trick to make the fries nice and crispwithout the unhealthy oils and fat.
Ingredients

2 large russet potatoes, sliced into 1/4"-thick lengthwise strips 1 egg white, lightly beaten
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2/4_ _large russe

1/4 teaspoon paprika salt

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ground black pepper

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Directions 1. Preheat the oven to 400F. Coat a baking sheet with cooking spray. 2. Brush the potatoes with the egg white. Sprinkle with the paprika. Bake for about 20 minutes, or until the fries are nicely browned. Season with salt and pepper to taste. Nutritional Facts per serving CALORIES 150.2 CAL FAT SATURATED FAT SODIUM 0.2 G 0G 180.2 MG

CARBOHYDRATES 32.3 G TOTAL SUGARS DIETARY FIBER PROTEIN 1.7 G 3.5 G 4.9 G

Creamy Chocolate Pudding

Youd never guess this rich-tasting pudding is made from 1% milk. Cocoa powder has less fat and a higher concentration of antioxidants than regular chocolate; using a combo of both is good for your heart and pleasing to your tastebuds. This version has 26% fewer calories and 57% less saturated fat than the traditional version.
Ingredients

1/3 C packed brown sugar

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1/4 C unsweetened cocoa powder

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3 tbsp cornstarch

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1 tsp instant espresso powder (optional) 1/8 tsp ground cinnamon pinch of salt
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2 C 1% milk, divided 1 lg egg

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2 oz bittersweet chocolate bits (about 1/3 c) 1 1/2 tsp vanilla extract

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Directions 1. Whisk sugar, cocoa, cornstarch, espresso powder (if using), cinnamon, salt, and 1/2 cup of the milk in medium saucepan. 2. Pour remaining milk into sugar mixture while whisking. Bring to a simmer over medium-low heat. Simmer, whisking constantly, until slightly thickened, about 2 to 3 minutes. 3. Beat egg lightly in small bowl. Pour in 1 cup of the hot milk mixture while whisking. Pour egg mixture back into pan. Cook over medium-low heat, stirring, 2 minutes. 4. Remove pan from heat. Add chocolate. Whisk until mixture is smooth. Stir in vanilla extract. 5. Pour mixture into 4 serving dishes. Chill 2 hours or overnight, covered. Nutritional Facts per serving CALORIES 249.8 CAL FAT SATURATED FAT SODIUM 9.2 G 4.6 G 114.5 MG

CARBOHYDRATES 40 G TOTAL SUGARS DIETARY FIBER PROTEIN 29.4 G 2.9 G 7.8 G