HEART HEALTHY HOLIDAY RECIPES December 17, 2003 Susan Noble Family and Consumer Science Extension Agent

Many radio stations advertise that they provide more music with less talk. With the end-of-the-year report deadline staring at me, I'm taking this approach. Today's column will give you more recipes with less "talk." I promise to talk at you plenty in the new year.

The following recipes are from a holiday "Heart Healthy" Cooking Class I recently taught in partnership with the Robeson County Health Department and Southeastern Regional Medical Center. We teach the "Heart Healthy" Cooking Classes quarterly. These classes feature recipes reduced in fat, sugar, and/or sodium. Plan on joining us in 2004.

Preheat oven to 325°F. Combine first 7 ingredients in bowl; stir well with whisk. Stir in cheddar cheese and crab meat. Spoon mixture into 1 1/2 quart casserole dish coated with cooking spray; sprinkle with paprika. Bake for 30 minutes or till thoroughly heated. Serve warm with crackers or bread sticks.

The pepper jelly gives a Southwestern kick to the carrots. Jelly adds flavor without fat but does add sugar. Note that the recipe calls for canned condensed chicken broth as opposed to the canned chicken broth that includes water.

Combine carrots and broth in skillet over medium-high heat. Bring to a boil, and cook 6-8 minutes, stirring often, or till carrots are tender crisp and broth is reduced to 1/4 cup. Stir in margarine and jelly; cook about 5 minutes, stirring constantly, or till mixture is thickened and glazes carrots.

Yields 6 servings.

Recipe adapted from Southern Living magazine.

Combine gelatin and boiling water in bowl; stir till gelatin dissolves. Stir in cold water. Cover and chill 1 to 1 1/2 hours or till mixture is the consistency of unbeaten egg white. Fold in apples, grapes, and pecans. Spoon into 5-cup gelatin mold or 8-inch square pan coated with cooking spray. Chill till firm.

Beat cream cheese at medium speed of electric mixer till smooth. Add sour cream, sugar, and vanilla; beat well.

If you used a mold, invert mold onto serving plate. To serve, cut into 8 pieces. If you used the 8-inch pan, cut into square pieces. Either way, place each piece on a lettuce-lined plate. Top each piece with 2 tablespoons cream cheese mixture.

Cook bacon in Dutch oven over medium heat till crisp. Remove from pan reserving 2 tablespoons drippings in pan; set bacon aside. Add ham to drippings in pan; cook 2 minutes, stirring frequently. Add onion and next 4 ingredients, cover, and cook 10 minutes, stirring occasionally. Add broth and next 6 ingredients. Bring to boil; cover and reduce heat, and simmer 30 minutes or till lentils are tender. Discard bay leaves. Sprinkle with bacon and chives just before serving. To further reduce fat, make soup in advance, chill, and lift off fat that rises to surface and hardens.

Yields 8 servings.

Trim stems from eggplant; quarter lengthwise and then cut quarters crosswise into 1/2-inch slices. Trim zucchini and cut into 1/4-inch thick slices. Lightly sprinkle eggplant and zucchini pieces with salt. Let sit 30 minutes.

In skillet, heat 2 tablespoons oil over medium-high heat. Add onions and sauté till almost soft, about 5 minutes. Add bell peppers and half of garlic and cook over medium-low heat till peppers are softened, about 7 minutes. Transfer mixture to heavy saucepan or Dutch oven.

Return skillet to medium-high heat and add 2 more tablespoons olive oil. Add eggplant and sauté till lightly browned on both sides, about 7 minutes. (Do not stir too often to avoid mashing the eggplant.) Add eggplant to onions and peppers.

Return skillet to medium-high heat and add 2 more tablespoons oil. Add zucchini and sauté till golden, about 4 minutes. Add to other vegetables.

Add remaining garlic, tomatoes with juice, and herbs to saucepan and stir well. Season to taste with salt and pepper. Place over medium-low heat and simmer, turning once or twice, till most of the liquid has evaporated, 20-30 minutes. If needed, remove vegetables from pan with slotted spoon and raise heat to high, letting liquid reduce to a sauce-like consistency before recombining with vegetables.

Remove from heat and stir in remaining 2 tablespoons oil. Taste and adjust seasonings. Serve hot or at room temperature.

The use of brand names in this column does not imply endorsement by the North Carolina Cooperative Extension Service of the products or services named or criticism of similar ones not mentioned.

E-mail address: Susan_Noble@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 12/10/03