Every week we talk about a heart healthy diet, but this month it’s especially appropriate because February is American Heart Month. One of the things that helped me the most was buying some heart-healthy cookbooks for recipes and cooking ideas. I have The New American Heart Association Cookbook, Taste of Home Healthy Cooking Cookbook, and Taste of Home Best Loved Healthy Recipes.
Here are some tips about healthier preparations for cooking. Instead of frying foods, because that adds unnecessary fats and calories, use cooking methods that add little or no fat. Use a wok to stir-fry vegetables, poultry or seafood in vegetable stock or a small amount of oil. Don’t use high-sodium seasonings like teriyaki or soy sauce (however, there are low-sodium versions available). You can roast meat or poultry using a rack in the pan so it doesn’t sit in it’s own fat drippings. Don’t baste with those drippings, instead use fat-free liquids like tomato juice, lemon juice, or low-sodium fat free broth. If you make gravy from the drippings, chill gravy first then use a gravy strainer or skim ladle to remove the fat. Also, when you grill or broil, use a rack so that the fat drips away from the food. Baking foods is a good choice, and you can bake them in covered cookware with a little extra liquid if needed. I’ve never tried poaching anything, but you can cook chicken or fish by immersing it in simmering liquid.
I’ve included a recipe below for Italian Turkey Skillet. It’s a delicious recipe made using healthier preparations.
This recipe has lots of great, fresh ingredients in it.
You saute all the vegetables together. This smells really good while it’s cooking, and looks pretty too.
Add in the turkey and the rest of the ingredients. I used the turkey breast my dad made for Thanksgiving (we vacuum sealed the turkey and froze it). I’ve also made this with ground turkey.
Stir in the linguine and sprinkle with cheese. I like a lot of cheese, so I just sprinkled on the cheese until it was all covered.
Here’s the finished Italian Turkey Skillet along with some delicious asparagus (I’ll have to share the asparagus recipe another time).
- 1 package (1 pound) whole wheat linguine
- ¾ cup sliced fresh mushrooms
- ½ cup chopped onion
- ½ cup chopped celery
- ½ cup chopped green pepper
- 2 tablespoons vegetable oil
- 1 can (14-1/2 ounces) diced tomatoes
- 1 can (10-3/4 ounces) condensed low fat low cholesterol tomato soup, undiluted
- 1 tablespoon Italian seasoning
- 1 teaspoon dried parsley
- ¼ teaspoon pepper
- 1/8 teaspoon salt
- 1 cup (4 ounces) shredded low fat cheddar cheese
- Cook linguine according to package directions.
- Meanwhile, in a large skillet, saute the mushrooms, onion, celery and green pepper in oil over medium heat until tender.
- Stir in the turkey, tomatoes, soup, Italian seasoning, parsley, pepper and salt.
- Drain linguine; stir into turkey mixture.
- If desired, sprinkle with cheese; cover and cook for 3-4 minutes or until mixture is heated through and cheese is melted.