| CATEGORY |
CUISINE |
TAG |
YIELD |
|
Vegetarian |
Food gifts, Make ahead, Lowfat/lowc |
1 |
Servings |
INGREDIENTS
| 1 |
tb |
Margarine; Soft |
| 15 |
oz |
Tomato Sauce; (pref. low-sodium) |
| 2 |
tb |
Worcestershire Sauce |
| 1/4 |
c |
Honey |
| 1/2 |
ts |
Dry Mustard |
| 1/2 |
ts |
Chili Powder |
| 1 |
ts |
Paprika |
| 1/8 |
ts |
Black Pepper |
| 1/8 |
ts |
Hot Pepper Sauce |
| 1/2 |
ts |
Garlic Powder |
| 1/4 |
ts |
Nutmeg |
| 1/3 |
c |
Onion; grated* |
| 1 1/2 |
tb |
Cornstarch |
| 3 |
tb |
Cold Water |
| 1 |
tb |
Cider Vinegar |
| 1 |
tb |
Lemon Juice |
| 1 |
ts |
Grated Lemon Rind |
INSTRUCTIONS
Hi, All! Here's an excellent cookbook that was just given to me: Heart
Smart Cookbook by Henry Ford Heart and Vascular Institute and The Detroit
Free Press The ISBN# is 0-937247-23-5, or you can order copies by calling
1-800-245-5082.
This cookbook was developed by the hospital and is part a
community-oriented health promotion program that includes Detroit area
organizations, businesses and restaurants. Some area restaurants even
feature the Heart Smart symbol to indicate healthful food choices. The
introductory pages discuss labels, how to modify recipes to make them
healthier, restaurant eating, and general fitness ideas. Each recipe
includes nutrtion information (calories, fat, sat fat, cholesterol, sodium,
carbohydrate, and protein) and diabetic exchange information. The recipes
are not extreme -- more lowfat than no fat -- but rather try to show people
how to consistently cook in a healthful manner that still tastes good. It
does include a meatless section (with a good vegetarian chili) and has a
"pasta, beans and rice" section that has some more meatless recipes. Here's
a sample recipe for a very good barbecue sauce that I have used on chicken
breasts, pork tenderloin, and even on veggie burgers. It makes a lot of
sauce, and keeps well in the fridge or freezer.
Combine margarine, tomato sauce, Worcestershire sauce, honey, brown sugar,
dry mustard, chili powder, nutmeg and onion in a heavy saucepan over
medium-high heat and bring to a boil. Reduce heat and simmer, covered, 15
minutes.
In a small bowl, blend cornstarch with water until lumps have disappeared.
Add to sauce mixture, stirring with wire whisk until thickened. Add cider
vinegar, lemon juice, and lemon rind. simmer, stirring constantly, 5
minutes longer.
Makes 2 1/2 cups, enough for basting 5 pounds of chicken breasts. A serving
is 2 tablespoons.
NOTES : * I use onion paste instead; about 1 tablespoon.
Recipe by: Heart Smart Cookbook (Henry Ford Heart & Vascular Inst.) Posted
to Digest eat-lf.v097.n218 by AKCooker@aol.com on Aug 30, 1997
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