Heart healthy recipes that won't make you feel deprived
Francine Kerber is a registered dietician at Bon Secours Outpatient Nutrition Center at St. Francis and a mother of 3-year-old twins. "I developed this recipe at home because my family loves this dish."
Mac & Cheese
1 box whole-wheat pasta
3/4 c. skim milk
2 Tbsp. wheat flour (or white)
1/3 to 1/2 block low-fat or light cheddar
cheese
2-3 slices fat-free American cheese
1/2 c. fat-free ricotta cheese or fat-free sour
cream
Black pepper (To keep the sodium low, don't
add salt)
Boil pasta according to package instructions. Drain and return pasta to pan over low-tomedium heat. Whisk together milk and flour until smooth, and add mixture to cooked pasta. Stir in American and cheddar cheeses until melted. Remove from heat and add ricotta or sour cream for creamy texture. Add pepper to taste.

Tip: For added vegetables, mix in cooked veggies like broccoli, cauliflower, drained sliced tomatoes or green pepper. Kids get a kick out of mozzarella cheese, which makes it stringy.

Kerber also gives kudos to this American Heart Association recipe for Sweet Potato Casserole. She's used pecans instead of walnuts when that's what she's had on hand.
Sweet Potato Casserole
4 medium sweet potatoes
Vegetable oil spray
1 Tbsp. acceptable margarine
1/4 c. orange juice
2 Tbsp. chopped walnuts
1/4 tsp. nutmeg
Preheat oven to 375 degrees. Lightly spray 1- quart casserole with vegetable oil spray. Boil whole sweet potatoes 20-30 minutes until tender. Remove potatoes from boiling water and put them in cold water until potatoes are slightly cooled. Peel and mash. Add remaining ingredients and mix thoroughly. Place in casserole dish and bake uncovered 25 minutes. Serve hot.

Pam Davis, registered dietician at CJW Medical Center, chose to highlight this chicken recipe from the "American Heart Association Quick and Easy Cookbook."
Cheesy Oven-Fried Chicken
Vegetable oil spray
2 c. bite-sized, low-fat cheddar cheesefl
avored crackers
1/2 to 3/4 tsp. dried basil
1/8 tsp. black pepper
1 lb. boneless, skinless chicken breasts or
turkey breast tenderloins, all fat removed
2 Tbsp. skim milk
Preheat oven to 400 degrees. Spray shallow baking pan with vegetable oil. Place crackers, basil and pepper in large plastic bag and roll with rolling pin. Set aside. Rinse chicken or turkey and pat dry. Cut into 16 strips about 1 x 3 inches each, dip in milk and shake in bag with cracker crumbs until coated. Place in single layer in baking pan. Bake, uncovered, for about 5 minutes or until tender.

Love home-fried potatoes but think your heart wouldn't like them? Davis has found a heart healthy recipe from the Heart Association's cookbook.
Home-Fried Potatoes
1 Tbsp. acceptable vegetable oil
1 1/2 lbs. small red potatoes, unpeeled, cooked
and quartered
2 shallots, chopped
1 tsp. paprika
1/2 tsp. dried rosemary, crushed
1/2 tsp. dry mustard
1/4 tsp. salt (optional)
Freshly ground pepper to taste
Heat oil over medium-high heat in a large, non-stick skillet. Sauté potatoes on one side for 3-4 minutes. Turn, add shallots and sauté for 3-4 minutes. Stir in remaining ingredients and cook for 1-2 minutes or until potatoes are tender.

Davis also recommends these heart-healthy French fries, also from the Heart Association cookbook.
Oven French Fries
4 large potatoes
2 Tbsp. peanut or safflower oil
Scrub potatoes and cut into long strips about 1/2-inch wide. Drop into ice water, cover and chill 1-2 hours in refrigerator. Remove strips and dry. Place strips in bowl with oil and toss until all potatoes are coated lightly. Preheat oven to 475 degrees. Spread fries in a single layer on a shallow baking pan. Bake for 30-35 minutes. Stir fries occasionally to brown on all sides.

Variations: Flavor with garlic powder, lemon pepper seasoning, sesame seeds, cumin or chili powder.