Recipes for Weight Loss

Entering midlife causes a variety of lifestyle changes for women. Fluctuating hormones, prescription medications, and a change in metabolism may lead to weight gain. Eating foods low in fat, especially saturated fat, may help. Making physical activity part of your daily routine will help burn more calories. Always see your healthcare provider or physician before you start a weight-loss diet. The American Heart Association recommends the following recipes for heart health and low cholesterol.

Tossed Vegetables Vinaigrette
Chicken Piccata
Beef Burgundy
Crispy Oven-Fried Chicken
Denver Chocolate Pudding Cake

TOSSED VEGETABLES VINAIGRETTE
Serve cold.

Dressing

1/4 cup low-fat vanilla yogurt
2 tablespoons white wine vinegar
3 tablespoons acceptable vegetable oil
1 tablespoon Dijon mustard
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt

Salad

2 cups sliced carrots
8 ounces fresh green beans, rinsed, trimmed and cut into 1 1/2-inch lengths
Ice water
4 ounces fresh mushrooms, cut into quarters
2 medium tomatoes, cut into wedges
1/3 cup thinly sliced green onion tops

1. Place dressing ingredients in a blender or the work bowl of a food processor fitted with a metal blade. Process until thoroughly mixed. Set aside.
2. Steam carrots and green beans 3 to 4 minutes, or until tender-crisp. Remove from heat and dip into bowl of ice water to stop cooking. Drain and pat dry with paper towels. Combine carrots, beans, mushrooms, tomato wedges and green onions in a shallow glass dish. Pour dressing over all and toss gently. Cover and refrigerate several hours.

Calories: 90
Protein: 2 g
Carbohydrates: 10 g
Total Fat: 6 g
Saturated Fat: 1 g
Polyunsaturated Fat: 3 g
Monounsaturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 127 mg

CHICKEN PICCATA
Serves 6; 1 breast half per serving

6 boneless, skinless chicken breast halves (about 4 ounces each)
1 teaspoon extra-virgin olive oil
8 green onions, thinly sliced on the diagonal
2 cloves garlic, crushed or minced
1/2 cup all-purpose flour
2 to 3 teaspoons extra-virgin olive oil
2 tablespoons low-sodium chicken broth
2 tablespoons fresh lemon juice
2 tablespoons capers, rinsed, drained, and chopped if very large
2 tablespoons dry white wine (optional)
2 tablespoons dry sherry (optional)
Black pepper to taste
1 small lemon, thinly sliced (optional)
2 tablespoons chopped parsley (optional)

1. Rinse the chicken breasts and pat dry with paper towels. Place between sheets of plastic wrap and flatten slightly with a meat mallet or rolling pin. Set aside.
2. Heat a large skillet over medium heat, add 1 teaspoon olive oil, and sauté the green onions and garlic just until tender, about 2 minutes.
3. Remove from the pan and set aside.
4. Put the flour on a plate and lightly coat both sides of the chicken.
5. Shake off excess flour.
6. Lightly brown chicken in the skillet over medium heat, adding a small amount of oil as needed.
7. Return the green onions and garlic to the pan.
8. Add the broth, wine and sherry, if using, lemon juice, and capers. sauté over high heat until heated through, about 2 minutes. Stir in the pepper.
9. Serve on a warmed platter and garnish with lemon slices and chopped parsley, if using.

Calories: 212
Protein: 28 g
Carbohydrates: 10 g
Total Fat: 6 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 3 g
Cholesterol: 66 mg
Sodium: 72 mg

BEEF BURGUNDY
Serves 4; 1 cup per serving

3 slices turkey bacon, chopped (optional)
1 pound round steak, all visible fat removed, cut into 1/2-inch cube
1 cup chopped onion (about 2 medium)
4 large garlic cloves, peeled and left whole
1 tablespoon acceptable margarine
2 tablespoons all-purpose flour
1/2 cup water
1 1/2 cups dry red wine or nonalcoholic red wine
1 cup low-sodium beef broth, plus more if needed
1 cup coarsely chopped carrots (about 1 1/2 medium)
1 cup frozen pearl onions (about 4 ounces)
8 ounces chanterelle, shiitake, or button mushrooms or a combination (coarsely chop any large mushrooms)
1/4 cup Cognac or brandy (optional)
1 tablespoon dark brown sugar
1 tablespoon no-salt-added tomato paste
1 teaspoon dried rosemary, crushed using mortar and pestle
4 teaspoons chopped fresh thyme (optional)

1. Preheat oven to 350^o F.
2. In an ovenproof Dutch oven, cook bacon over medium heat for 5 minutes, stirring occasionally. Remove from Dutch oven and set aside.
3. Increase heat to medium-high. Brown beef in Dutch oven, half at a time, until brown on all sides, about 5 to 7 minutes per batch. Remove meat from Dutch oven and set aside. Reduce heat to medium and add onion, garlic, and margarine. Cook for 5 minutes, stirring often. Stir in flour.
4. Add turkey bacon, browned beef, and remaining ingredients except thyme. Bring to a boil over high heat. Remove from heat.
5. Bake, covered, about 1 1/2 hours, or until meat is tender, stirring occasionally and adding more beef broth, if necessary. Garnish each serving with chopped thyme, if desired.

Calories: 269
Protein: 26 g
Carbohydrates: 21 g
Total Fat: 7 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 3 g
Cholesterol: 60 mg
Sodium: 126 mg

CRISPY OVEN-FRIED CHICKEN
Serves 6

Ingredients:

Vegetable oil spray, butter-flavored or original
4 cups wheat-flake or corn-flake cereal, lightly crushed (4 to 5 ounces)
1 clove garlic, crushed, or 1/2 teaspoon bottled minced garlic (optional)
1 teaspoon ground ginger, or to taste
1 teaspoon paprika
1/4 teaspoon salt (optional)
Freshly ground pepper to taste
12 pieces chicken (about 3 1/2 pounds), skinned, all visible fat removed

Directions

1. Preheat oven to 350^o F. Spray a baking sheet with vegetable oil spray. Set aside.
2. Place cereal in a pie pan or on a piece of foil. Stir in garlic. Set aside.
3. Combine ginger, paprika, salt and pepper in a small bowl. Rinse chicken and pat dry with paper towels. Sprinkle seasonings on both sides of each piece.
4. Roll chicken in cereal crumbs to coat. Spray chicken lightly on all sides with vegetable oil spray. Place on prepared baking sheet.
5. Bake for 45 to 60 minutes, or until chicken is golden brown and tender. Timing will vary according to the thickness of the chicken pieces.

Calories: 235
Protein: 20 g
Carbohydrates: 15 g
Total Fat: 6 g
Saturated Fat: 2 g
Polyunsaturated Fat: 2 g
Monounsaturated Fat: 2 g
Cholesterol: 77 mg
Sodium: 206 mg

DENVER CHOCOLATE PUDDING CAKE
Serves 9

Vegetable oil spray
1 cup all-purpose flour
3/4 cup sugar
2 teaspoons baking powder
3 tablespoons acceptable margarine, melted
3 tablespoons cocoa
1/2 cup skim milk

Ingredients

1/2 teaspoon vanilla
1/2 cup firmly packed brown sugar
1/2 cup sugar
1/4 cup cocoa
1 1/2 cups cold water or cold coffee

Directions

1. Preheat oven to 350^o F.
2. Lightly spray a 9-inch square baking pan with vegetable oil spray. In a large bowl, sift flour, 3/4 cup sugar and baking powder together.
3. In a small bowl, combine margarine and 3 tablespoons cocoa. Add to dry ingredients.
4. Beat in milk and vanilla.
5. Pour into prepared pan.
6. Sprinkle brown sugar, 1/2 cup sugar, and 1/4 cup cocoa over the top of the batter one at a time but do not mix. Pour water (or coffee) over the top. Bake 40 minutes.
7. To serve, cut cake into 9 equal pieces. Invert each piece on to a dessert plate.

Calories: 250
Protein: 3 g
Carbohydrates: 52 g
Total Fat: 5 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 0 mg
Sodium: 77 mg
Potassium: 163 mg
Calcium: 78 mg

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External Sources The American Heart Association The American Heart Association Around the World Cookbook Copyright © 1996 by the American Heart Association. Published by Times Books, a division of Random House, Inc American Heart Association Low-Fat, Low-Cholesterol Cookbook, Second Edition, copyright © 1997 by the American Heart Association. Published by Random House, Inc

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