texasmesquite

Thursday, May 22, 2008 12:22 AM CDT
Healthy soul food recipes
By ARLENE MANNLEIN - H&R Staff Writer

SPRINGFIELD - The newest cookbook from the American Stroke Association, "The Best of Healthy Soul Food Recipes," is dedicated to the memory of Yolanda King, the first national ambassador of the association's Power to End Stroke.

The book is available from ShopPower.org for $12.99. Its 96 pages include favorites from earlier magazine cookbooks, from soups to desserts. All of the recipes follow the American Heart Association's dietary recommendations.

In keeping with Power to End Stroke's aim to raise awareness and educate, geared to African Americans, the book also contains information about stroke risk factors, a personal risk assessment tool and recommendations for stroke prevention.

Rich and Creamy Mac and Cheese

4 ounces dried elbow macaroni

4 slices low-fat American cheese, about ¾ ounce each

1/3 cup fat-free milk

2 tablespoons light tub margarine

1 teaspoon prepared mustard

½ teaspoon Worcestershire sauce (lowest sodium available)

1/8 teaspoon salt

1/8 teaspoon red hot-pepper sauce

In a large saucepan, prepare the macaroni using the package directions, omitting the salt and oil. Drain well in a colander. Return to the pan.

Add the remaining ingredients, stirring until the cheese melts. Cook over medium heat for 8 to 10 minutes, or until slightly thickened, stirring frequently. Remove from the heat. Let stand for 5 minutes to continue to thicken.

Makes 4 (1 /2-cup) servings.

Nutrition data per serving: 173 calories; 32 calories from fat (1g saturated); 5mg cholesterol; 344mg sodium; 24g carbohydrates; 1g fiber; 9g protein.

Chicken Soup with Mustard Greens and Tomatoes

4 cups fat-free, low-sodium chicken broth

1 small carrot, thinly sliced

4 large mustard green leaves, coarsely chopped (about 4 cups)

2 medium Italian plum tomatoes, diced

2 ounces diced lower-sodium, low-fat ham (¼ cup)

2 medium green onions, thinly sliced

1 tablespoon imitation bacon bits

1/8 teaspoon salt

1 /4 teaspoon crushed red pepper flakes

In a large saucepan, bring the broth and carrot to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 5 minutes, or until the carrot is almost tender.

Stir in the remaining ingredients. Increase the heat to medium high and return to a simmer. Reduce the heat and simmer, covered, for 10 minutes, or until the greens are tender and the flavors blend. Ladle into soup bowls.

Makes 4 (1-cup) servings.

Nutrition data per serving: 61 calories; 9 calories from fat (no saturated fat); 6mg cholesterol; 297mg sodium; 7g carbohydrates; 3g fiber; 7g protein.

- Reprinted with permission from "The Best of Healthy Soul Food Recipes," published by Publications International Ltd. for American Stroke Association/American Heart Association.

Arlene Mannlein can be reached at amannlein@herald-review.com or 421-6976.