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 Step 2: Eat Better: Recipes Summer is here, and what better way to start it off than with a healthy barbecue meal the whole family will enjoy. Each recipe is prepared in a way or uses an ingredient that follows one of our many Small Steps making it easier to lead a healthy lifestyle. RECIPES: BARBECUE CHICKEN DELICIOUS OVEN FRENCH FRIES HOMESTYLE BISCUITS ____________________________________________________________ BARBECUE CHICKEN Small Step #6. Eat leaner red meat & poultry. 3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed 1 large onion, thinly sliced 3 Tbsp vinegar 3 Tbsp Worcestershire sauce 2 Tbsp brown sugar to taste black pepper 1 Tbsp hot pepper flakes 1 Tbsp chili powder 1 C chicken stock or broth, fat skimmed from top Directions: 1. Place chicken in 13- by 9- by 2-inch pan. Arrange onions over top. 2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock. 3. Pour mixture over chicken and bake at 350 °F for 1 hour or until done. While cooking, baste occasionally. Yield: 8 servings Serving size: 1 chicken part with sauce Each serving provides: Calories: 176, Total fat: 6 g, Saturated fat: 2 g, Cholesterol: 68 mg, Sodium: 240 mg, Total fiber: 1 g, Protein: 24 g, Carbohydrates: 7 g, Potassium: 360 mg ____________________________________________________________ DELICIOUS OVEN FRENCH FRIES Small Step #27 Grill, steam or bake instead of frying. 4 (2 lb) large potatoes 8 C ice water 1 tsp garlic powder 1 tsp onion powder 1/4 tsp salt 1 tsp white pepper 1/4 tsp allspice 1 tsp hot pepper flakes 1 Tbsp vegetable oil Directions: 1. Scrub potatoes and cut into 1/2-inch strips. 2. Place potato strips into ice water, cover, and chill for 1 hour or longer. 3. Remove potatoes and dry strips thoroughly. 4. Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in plastic bag. 5. Toss potatoes in spice mixture. 6. Brush potatoes with oil. 7. Place potatoes in nonstick shallow baking pan. 8. Cover with aluminum foil and place in 475 °F oven for 15 minutes. 9. Remove foil and continue baking uncovered for additional 15-20 minutes or until golden brown. Turn fries occasionally to brown on all sides. Yield: 5 servings Serving size: 1 cup Each serving provides: Calories: 238, Total fat: 4 g, Saturated fat: 1 g, Cholesterol: 0 mg, Sodium: 163 mg, Total fiber: 5 g, Protein: 5 g, Carbohydrates: 48 g, Potassium: 796 mg ____________________________________________________________ HOMESTYLE BISCUITS Small Step #2 Use fat free milk over whole milk. 2 C flour 2 tsp baking powder 1/4 tsp baking soda 1/4 tsp salt 2 Tbsp sugar 2/3 C 1% fat buttermilk 31/3 Tbsp vegetable oil Directions: 1. Preheat oven to 450 °F. 2. In medium bowl, combine flour, baking powder, baking soda, salt, and sugar. 3. In small bowl, stir together buttermilk and all of the oil. Pour over flour mixture and stir until well mixed. 4. On lightly floured surface, knead dough gently for 10-12 strokes. Roll or pat dough to 3/4-inch thickness. Cut with 2-inch biscuit or cookie cutter, dipping cutter in flour between cuts. Transfer biscuits to an ungreased baking sheet. 5. Bake for 12 minutes or until golden brown. Serve warm. lowfat recipe. Yield: 15 servings Serving Size: 1, 2-inch biscuit Each serving provides: Calories: 99, Total fat: 3 g, Saturated fat: less than 1 g, Cholesterol: less than 1 mg, Sodium: 72 mg, Total fiber: 1 g, Protein: 2 g, Carbohydrates: 15 g, Potassium: 102 mg ____________________________________________________________ Pair up these suggestions with a salad topped with light dressing and have some fresh berries or other fruit for dessert. And remember to watch your portions. By taking these small steps, you can have a delicious, fun, and healthy summer meal with your family and friends. http://www.nhlbi.nih.gov/health/public/heart/other/ktb_recipebk/ |
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