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Extreme Recipe Makeovers

Photos provided by The American Heart Association

The American Heart Association is making classic soul food recipes more healthful with two cookbooks featuring favorites such as macaroni and cheese.

The Tampa Tribune

Published: September 8, 2008

Salad

ORIGINAL

Before: Caesar Salad Original, serves 4

Croutons:
2 Tablespoons unsalted butter
2 Tablespoons olive oil
2 garlic gloves, halved
3 cups 3/4-inch cubes of Italian or French Bread

Dressing:
2 flat anchovy fillets, or to taste, rinsed and drained
4 garlic cloves
2 teaspoons fresh lemon juice
1 teaspoons Worcestershire sauce
1/2 teaspoon dry mustard
1/2 cup olive oil

4 heads of romaine lettuce, the pale-green inner leaves washed, spun dry and torn into bite-size pieces (about 12 cups) and the outer leaves reserved for another use. Parmesan curls formed with a vegetable peeler.

Nutrition info per serving: 370 calories, 40 grams fat, 9 gram saturated fat.

Source: www.epicurious.com

BETTER ITALIAN SALAD

Serves 4

4 cups mixed greens
1/2 cup dried cranberries
1/4 cup feta cheese
1/2 cup slivered almonds
1/4 cup Fat Free Raspberry Vinaigrette Dressing

Toss greens, cranberries, cheese and almonds together. Lightly drizzle with dressing immediately before serving, or serve dressing immediately before serving, or serve dressing on side.

Nutrition info per serving: 250 calories, 8 gram total fat, 2 gram saturated fat

Spaghetti

ORIGINAL

Makes 4 servings

1 large onion
1 Green Bell Pepper, chopped
1 Tablespoon olive oil
28 oz. jar of spaghetti
1 pound ground beef
2 Tablespoon garlic
1 Tablespoon each basil & oregano

Nutrition information: Calories: 483; total fat: 17 grams; saturated fat: 5 g; fiber: 8 grams

BETTER

1 large onion diced
1 Green Bell Pepper, chopped
28 ounce jar of spaghetti
2 packages Boca Meatless crumbles
2 Tablespoon Garlic
1 Tablespoon each basil & oregano

Mix onion, bell peppers & garlic together in a saucepan coated with cooking spray until onion is clear. Add Boca crumbles (can be heated in microwave or directly from freezer), spaghetti sauce, basil, oregano. Serve 1 cup sauce on top of 1 cup whole wheat pasta.

Nutrition information: (1 cup sauce & 1 cup whole wheat pasta): calories, 450; total fat, 8.5 g; saturated fat, 0.8 g; fiber, 16 g;

Suggested side: Steamed zucchini & squash topped with basil & oregano cooked in non-stick skillet coated with cooking spray.

CHILI: To make chili add 2 – 8 ounce cans rinsed red kidney beans with sauce or to leftover spaghetti, and 2 Tbsp. chili powder. Added to the complete original spaghetti recipe, this makes 6 servings.

Nutrition information: calories, 520; total fat, 7.5 g; saturated fat, 0.8 g; fiber, 22 g

Dessert

ORIGINAL BERRY SHORTCAKE

1/2 cup berries
1/4 cup sugar
4 slices pound cake
1/2 cup whipped topping
1/2 cup granola

Nutrition information: calories, 390; total fat, 15 g; saturated fat, 3 g; fiber, 2 g

BETTER BERRY FRUIT PARFAIT

4 oz fat free vanilla yogurt
1/2 cup mixed berries
1/4 cup Fiber One cereal
Spoon yogurt into parfait cup, top with berries and sprinkle with Fiber One.

Note: Add sugar substitute (Splenda, Equal, Sweet n Low) as desired for extra sweetness.

Nutrition Information: calories, 134; total fat, 0.8 g; saturated fat, 0, fiber, 9.5 g

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