Heart-Healthy Cooking
Here's the dilemma: On one hand, you are concerned that what you eat will affect your health. On the other hand, you like fast food, frozen dinners and anything that gets a mean on the table quickly.
Here's the solution: A heart-healthy recipe from the American Heart Association Quick & Easy Cookbook. In the half hour it takes to make the round trip for the same fast food you've had again and again, you can prepare a heart-healthy mean for your family that sacrifices nothing in taste or creativity.
This month's recipe
"Healthy Joes"
Serves 4; 1 sandwich per serving
Preparation time:
10 minutes
Cooking time:
12 minutes
Microwave cooking time:
10 to 14 minutes
These are still sloppy and delicious, but they're lower in fat than the traditional sloppy joes. Be sure to choose ground beef that is extra-lean, or 90 percent lean. The kids will never know you hid a whole zucchini in there.
You will need:
- 3/4 pound lean ground beef
- 1 cup chopped onion
- 1 medium red, yellow, or green bell pepper, chopped
- 1 1/2 cups low-fat meatless spaghetti sauce
- 1 medium zucchini, shredded
- 1 tablespoon paprika
- 1/2 teaspoon bottled minced garlic
- 1/8 teaspoon salt
- 4 whole-wheat hamburger buns, split
- Alfalfa sprouts (optional)
In a large skillet, cook beef, onion and bell pepper over medium-high heat until meat is brown and onion is tender, about 7 minutes, stirring occasionally. Place meat mixture in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return meat mixture to skillet.
Stir in spaghetti sauce, zucchini, chili powder, paprike, garlic and salt. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 5 minutes.
Spoon meat mixure onto buns. Top with alfalfa sprouts if desired.
Nutrient Analysis
- Calories: 285 kcal
- Protein 26 g
- Carbohydrate 36 g
- Cholesterol 50 mg
- Sodium 663 mg
- Total fat 6 g