VASICEK COOKBOOK, Part Two

For Part One click HERE !

1 beef roast, your choice                                                    1 pork roast (not smoked), your choice
(rump, chuck, etc.)                                                              (fresh picnic, tenderloin, etc.)
4 potatoes, skinned &cut into pieces                               4 carrots, skinned and cut into pieces
1 large onion, chopped fine                                               6-8 cloves of garlic, crushed
1 tsp kosher salt (add more to taste later)                       1/8 tsp. Black pepper
1 can Cream of Mushroom soup (for gravy)

Season roast with salt & pepper. Add roast and all ingredients (except for mushroom soup). Bake in covered roasting pan for about 1½ hours, then uncovered for .5 hours at 350 degrees. Make sure pork is cooked all the way through. If roasts are large, allow more time.

When done, get a saucepan and add Cream of Mushroom Soup, ½ cup of “drippings” from roasts (strained), and ¼ cup water, if needed. Heat and use for gravy…or

Melt 2 TBS. butter slowly in a saucepan. When melted, stir in 2 TBS. flour. Gently keep mixing it over a low flame until it begins to turn a blonde color. Then whip in (with a metal whip) 1 cup (or more) of drippings from the roast; taste; if too salt, thin with water or milk. Otherwise, you may thin it further with stock (or bouillon and water…either beef or chicken) if needed.

Serve with a crusty bread or homemade biscuits, maybe a salad, too.

56. Ching-Wing Meatloaf

An Ed Vasicek Original

1 lb. Ground beef                1 pkg. Ramen noodles, crushed
1 lb. Ground turkey            1 pkg. Ramen seasoning mix
1 heaping tsp. Black bean paste       1 tsp. Szechwan sauce
1 tsp. Rice wine                                    1 can water chestnuts, chopped
¼ tsp. Ginger                                         ½ cup chopped onions
1/8 tsp. MSG                                        1 egg
½ tsp. Brown sugar

Mix all ingredients, place in a meatloaf pan and bake at 350 degrees for one hour.

57. African Meatloaf

An Ed Vasicek Original

2 lbs. Ground turkey                           ½ tsp. Kosher salt
¼ cup peanut butter                            1 can tomato sauce (8oz)
½ cup chopped onions                       1 cup Wheaties or Corn Flakes, crushed
1/8tsp. Thyme                                      ¼ tsp cayenne (or more)
1 egg                                       ½ tsp. Brown sugar

Mix all ingredients, place in a meatloaf pan and bake at 350 degrees for one hour.

58. Zucchini Surprise

An Ed Vasicek Original

The “surprise” about this side dish is how good it tastes! The secret is not really a secret, you have to caramelize (lightly brown) the onions until they are transparent. This gives them a special sweet taste.

2 medium onions, chopped fine                       2 clove garlic, crushed
Essence of Edward or seasoned salt                olive oil (generous)
¼ to ½ cup crushed cracker crumbs                2 zucchini, sliced fine

Brown onions in generous amount of olive oil. Then add zucchini, garlic, Essence (or salt), and more oil (if needed). When zucchini are soft, add crumbs and stir until they are lightly browned. Serve hot.

59. Heart Health Western-Style Salad Dressing

2 TBS of tomato paste                                                                       1 TBS of olive oil (optional)
2 TBS balsamic vinegar                                                     1 TBS maple syrup (more to taste)
2TBS or more of corn syrup (light or dark), more to taste           ¼ tsp. Onion salt
¼ tsp of salt (or a bit more)                                                               1/8 tsp. Garlic powder
water (if and as needed)                                                     1/8 tsp. Celery seed

½ cup no-fat or low fat yogurt 1 (5.5oz) can TOMATO juice (better than Veggie juice in this recipe)

Mix with a hand whip and store in bottle in refrigerator. If not thick enough, add more tomato paste. Add more corn syrup or maple syrup (or brown sugar) if needed. Best if served chilled.

60. Italian Heart Healthy Béchamel Sauce

1TBS. Olive oil                                                     1 TBS. Flour
1 Cup fat free milk                                                              Egg beater (about one egg)
MSG (generous) –tastes like Parmesan cheese              Salt
Pepper                                                                                    Paprika
Parsley                                                                                   Just a little basil

Very lightly tan flour in olive oil. Add milk and all seasonings (but not egg). Repeatedly mix with whisk over medium-low heat. Bring almost to a boil, turn off heat.

Put egg beater in a bowl, adding about ½ cup of the hot milk mixture; mix well with whip. Turn heat back on pot (low) and beat in egg mixture. Serve over pasta.

61. Eggplant Lasagna, Heart Healthy

This can either be a side dish or a main course. If you make it a main course, triple the amount of cottage cheese and egg.

1 eggplant, large                                                                   4 cloves garlic, chopped
Marjoram, ½ tsp. or more                                                  1 can tomatoes
2/3 cup fat free cottage cheese                                         1 can tomato sauce
or fat free Ricotta                                                                eggbeater, (equiv. of 1 egg)
¼ cup breadcrumbs                                                            salt/pepper
Dash Cayenne                                                                     2 dashes onion powder
½ tsp. brown sugar                                                              olive oil drizzle
1 fist-full of small pasta, uncooked

Peel eggplant with peeler, cut off ends. Slice into ¼’ slices.

[optional – if time, lay a layer in colander, salt, and keep stacking and salting; rest a plate on top and a weight; place over paper towel and let drain for at least 1 hour; this will make the eggplant milder; then rinse off]

If not weighted and drained, lightly salt each slice.

Prepare mixture in a mixing bowl by lightly mixing crumbs, cottage cheese (or ricotta), egg, marjoram, onion powder, and dash of pepper (you can mix with a spoon). Set aside.

Preheat oven to 400 degrees. Spray a casserole dish or other suitable baking dish with Cooking spray. Then add canned tomatoes, brown sugar, dash cayenne, dash onion powder, uncooked pasta (to thicken) and crushed garlic. Add eggplant slices around dish, then spoon on light amount of cheese mixture. Add another layer of eggplant, then more cheese mixture and stack any unused eggplant on top of top layer. Cover with tomato sauce. Very lightly drizzle with Olive Oil (maybe ¼ tsp).

Bake covered for 30 minutes.

If used as a main course, double the amount of cheese mixture ingredients. As a side dish, it will serve 4-6; as a main course with added ingredients, 3-4.

62. Mexican Chicken, Heart Healthy CP

Ed invented this recipe as he went. It is on the hot side. If you want it milder, cut down on the Ro-tel Tomatoes. The heat in this recipe is dissipated, rather than inflamed, by drinking a beverage; it is not a lingering heat.

5 chicken breasts, boneless/skinless                                                 1 tsp cumin
1 can Ro-tel or chili pepper tomatoes                                              1 can stewed tomatoes
2 cloves garlic, crushed                                                                       1 small to medium onion, chopped
Salt to taste                                                                                           1 handful ground corn meal
Olive oil (for browning)                                                                       ½ tsp MSG
2 carrots, chopped                                                                               2 stalks celery, fine chopped

Brown onion & chicken in olive oil. Put in crock pot along with all other ingredients; cook on high for 4 hours. Serve over a bed of rice.

63. Maria Luccia’s Half-Homemade Spaghetti Sauce for Crock Pot (Heart Healthy) CP

This is the Vasicek family’s favorite spaghetti sauce –anywhere and anytime. Numero Uno. It is fairly heart healthy, too.

1 lb. Ground beef, 93% lean 1 26oz jar Aldi’s Premium spaghetti sauce(best) or Prego

1 can (8oz) tomato sauce 1 small can tomato paste

1 onion, diced 5 cloves garlic, diced

2 bay leaves 2 TBS. Brown sugar

2 TBS. Red Wine 1 TBS. Basil

1 tsp. Chili powder 2 tsp. parsley

Salt to taste Pepper to taste

Directions: Salt and brown ground meat with onion; drain off fat. Add all ingredients (rinse out bottles and

cans with a little water and include this too) to crock pot and cook on high for 4 hours or low for 8.

Serve over desired pasta (this recipe is plenty for 1 lb. Of pasta).

64. Honey Chicken (Heart Healthy)

My honey, Marylu, found this recipe and then made it both heart-healthy and Vasicek friendly.

½ cup flour 1 tsp. salt

1 chicken, cut up ½ cup olive oil

¼ cup brown sugar ¼ cup honey

¼ cup lemon juice (from fresh lemon) 1 TBS soy sauce

½ tsp. Mr Eunicho’s seasoning (or seasoned salt)

In a bowl or bag, combine flour, salt, Mr. Eunicho’s; add chicken and dredge or shake to coat.

Spray baking dish with Cooking spray. Add oil, bake uncovered at 350 degrees for about 45 minutes.

Combine sugar, honey, lemon & soy sauce and pour over chicken. Bake 45 minutes or finish on stove (covered). Serve with rice.

65. Chicken Pasta Legume Pisano (Heart Healthy)

1 lb. Pasta, cooked (later) 3 large cans tomato sauce (or 6 small)

1 small can tomato paste black pepper (4 turns of the mill)

1-2 zucchini, sliced 1 small/medium onion, diced

1 can pinto beans (and liquid) ¾ cup carrots, miniature or skinned diced full sized

½ tsp. brown sugar (more if needed) 2 tsp. marjoram

½ tsp. basil (or more) 4 cloves garlic, crushed

¼ tsp. red pepper flakes ½ tsp salt or kosher salt (add more later to taste)

4 boneless chicken breasts 1 tsp. ham-flavored bouillon

Olive oil (as needed) optional: ½ eggplant, skinned and sliced

In a frying pan (preferably cast iron), spray with Cooking spray and add enough olive oil to coat; brown onions lightly, remove from pan and add to crock pot. Add oil if needed; brown chicken lightly; add to crock pot.
If using eggplant, lightly sauté in oil and add to crock pot.

Add raw zucchini to crock pot and all other ingredients except pasta. When pouring in tomato sauce or paste, swish around with several tablespoons of water to somewhat rinse out can.

Cook on high for four hours or low for eight. Serve over a bed of prepared pasta (I use whole wheat spaghetti or linguini). Serves 4-6.

(note: this is a heart healthy recipe, especially if the chicken breasts are skinless)

66. Vegetarian Eggplant Sandwich (Heart Healthy)

Great for cholesterol watchers. Even the best meat has some cholesterol, but this has NONE. It is absolutely delicious.

Eggplant, skinned and sliced (¼inch)             fresh tomato
1 tsp. olive oil (optional)                                     Essence of Edward or seasoned salt
Onion slices (one per sandwhich)                     whole wheat bagels
Fresh spinach

In a non-stick pan, add the olive oil (optional); lightly brown eggplant on both sides until centers are soft (2 slices per sandwich) and lightly brown onion ring away from center of pan (1 slice per sandwich); season while cooking on both sides; warm bagel, layer with spinach, one eggplant slice, tomato, onion, and second eggplant slice. It is a good idea to slice in half before serving. Delicious!

67. Heart Healthy Svickova Meatloaf
This is a way to get the taste of “Svicokova” (see #6 above) in an easy, heart healthy way.

MEATLOAF
1½ lbs. Extra lean ground meat                        2/3 cup oatmeal
½ cup grated carrot                                             equivalent of one or two eggs (egg beaters)
½cup grated parsnip (or turnip)                        3 dashes allspice
Salt (as needed)                                                   1 beef bullion cube mixed with ½ cup water or broth

SAUCE

2 TBS. olive oil (more or less)                            3 TBS fat free sour cream
2.5 TBS. flour (more or less)            ½ tsp. white sugar
¼ tsp. salt                                                             1 cup skim milk
1 cup beef broth                                                  2T each grated carrot/parsnip, dash allspice

SERVE OVER…Cooked yolk free noodles or homemade dumplings (#2 or #8 above, substituting egg beaters if you are watching cholesterol)

Directions

Mix meat loaf ingredients together ingredients and bake at 350 degrees for about 75 to 80 minutes. About 15 minutes before serving, prepare the sauce as follows:

Spray a sauce pan with Cooking spray; over a low flame, add the oil and flour, frequently stirring/pressing with metal spoon or fork (you are making a Roux). When blond (very light tan), add broth (2T carrot/parsnip & dash allspice), whisk in milk, dash of salt, and sugar. Keep stirring with whisk over a medium/low flame until it starts to bubble and thickens (stir rigorously toward the end to keep from burning).

Remove from heat; whisk in sour cream. Taste. Add more sour cream or sugar to taste. If too thick, dilute with milk. Serve slices of meatloaf alongside noodles (or better, dumplings), covering both with sauce. A good side would be sauerkraut salad (#14) or candied carrots.

68. Heart-Healthy Ham for Crock Pot CP

½ lean ham (95% lean or leaner)                     1 can crushed or cubed pineapple
¼ cup brown sugar or maple syrup                  ½ cup raisins or currants
4 sweet potatoes, skinned and quartered        1TBS. Corn starch mixed with 4 TBS cold water (a slurry)

Spray crock pot with cooking spray. Add all ingredients (except slurry) and cook on high for at least 4 hours or low for at least 8. A few minutes before done, add slurry to thicken gravy a little. Taste and add more sugar if needed.

Alternative: omit sweet potatoes and cook them in the microwave in their skins or peeled.

69 Hannah’s Lemon Ravioli (from Caprise)

Dough (Ravioli)

2.5 C flour            1 C boiling water

Mix until forms a ball; rest dough for 10 minutes while you make the filling.

Filling

¾ low fat or skim Ricotta            ¼ cup low fat Parmesan cheese
1½ TBS. Fresh basil, chopped        ½ tsp salt
¼ tsp black pepper            1 egg (may use equivalent egg beaters)
½ cup cooked chicken, fine chopped    salt (for boiling water)

Mix filling ingredients by hand.

Dough Prep

Roll dough to ¼ to 1/8 inches. Put about 1 tsp. filling in each ravioli (You can put the ravioli as 1 tsp. dots in rows with space between them, then fold dough over section, cut in squares or rectangles and then crimp edges.

Dressing (sauce)

1½ tsp. fresh basil, chopped              4 T. Extra-virgin Olive Oil
2 tsp. lemon Zest                                ½ tsp. salt
6 turns of pepper mill

Heat sauce until warm.
Boil filled pasta till raviolis rise and boil two more minutes. Remove from water. Serve with sauce.

70 A-B. Heart Healthy Chicken Pot Pie Casserole

A. Regular Way
Ingredients

1 can cream of chicken soup                                            ½ tsp salt (or more as needed)
3 large chicken breasts, skinned & diced                       3-4 turns of the pepper mill
2 large carrots, skinned & diced                                        1 tsp. parsley
1 medium potato, diced                                                     1 egg white (beaters)
½ cup frozen peas                                                               1&½ cups reduced fat Bisquick
1 stalk celery, diced                                                             ¾ cup skim milk
½ cup frozen corn                                                               1 small can mushrooms, drained

In a non-stick skillet, add about ½ cup water or chicken broth; cook meat and raw vegetables until soft. Then add frozen & canned veggies, soup, salt, pepper, parsley and heat until hot. If necessary, add another ½ cup of water; you want the mixture to be fairly thick.

Preheat oven to 350 degrees.

Spray a large casserole dish with Cooking spray (I use a square shallow one). Add ingredients from skillet.

Mix Bisquick with ¾ cup skim milk and equivalent of one egg. Spread over mixture.

Bake at 350 degrees for about 30 to 35 minutes, uncovered. Biscuit mix will be golden brown.

B. Fast, Easy Way

1 can cream of chicken soup            ½ tsp salt (or more as needed)
3 large chicken breasts, skinned & diced        3-4 turns of the pepper mill
1 Pkg. Frozen mixed veggies (w/out potatoes)    1 tsp. parsley
1 medium potato, diced                1&½ cups reduced fat Bisquick
½ cup onions or powder                ¾ cup canned fat free milk

In a non-stick skillet, add about ½ cup water; cook meat until mostly done. Meanwhile, microwave frozen veggies in bag with slit for about 3 minutes (if in a hurry). Then add veggies to pot soup, salt, pepper, parsley and heat until good and hot.

Preheat oven to 425 degrees.

Spray a large casserole dish with Cooking spray (I use a square shallow one). Add ingredients from skillet.

Mix Bisquick with ¾ cup skim milk and equivalent of one egg. Spread over mixture.

Bake at 425 degrees for about 20 to 25 minutes, uncovered. Biscuit mix will be golden brown.

71. Pasta Primavera with Ham (Heart Healthy)

Sauce

3 TBS. Olive oil*                                                  1-12 oz can fat free evaporated milk*
4 TBS. Flour                                                         one cup chicken stock
¼ tsp. salt                                                              parsley or parsley flakes (generous)
¼ tsp. marjoram                                                 ¼ tsp. dried basil (or fresh)
Low fat parmesan (2 TBS or more)                 ¼ tsp. MSG (optional)
7 cloves garlic, crushed                                       two turns of the black pepper mill

*note: if not concerned about being heart healthy, use butter instead of oil and either half and half or heavy cream instead of evaporated milk; more fat always tastes better! Do not use sweetened!

Other ingredients

1 lb. Pasta (rotini or penne)    2 large packages frozen Florentine vegetables (or other blend)
1 lb. Cooked low fat ham, cubed to ½” (95 to 97% lean)
salt (as needed)
Olive oil (l tsp).            onion (medium – red preferred), diced

Prepare pasta by boiling in salted water as per package directions.

Prepare vegetables as per package instructions, slightly undercooking (you want the vegetables to be hot but not soft).

Make sauce in a large saucepan. Spray with cooking spray. Add 3 TBS. Olive oil and 4 TBS. Flour over low heat. Keep moving mixture until blond (lightly tanned). Then rest of sauce ingredients and turn heat up to medium-low. Whisk thoroughly to mix flour mixture into liquid. Stir frequently; do not boil, but bring to a slow boil to thicken sauce (key an eye on it and stir it constantly when near boiling). Then turn off and add cheese.

In a large pan, add 1 tsp oil and sauté onion. Then add ham and lightly brown (barely). Add cooked vegetables and sauce.

In a large bowl, add pasta and then sauce/vegetable/meat mixture and toss. Taste for salt and add more salt if necessary. Serve with low fat parmesan cheese.

72. Tamale Pie Casserole (Heart Healthy)

1 lb. 96% lean ground beef                                                1 onion (red)
1 can refried beans (check label for low fat) or 1 can black beans
7 cloves garlic, crushed                                                       ¼ tsp. salt (use more if needed)
1 can diced tomatoes or one large can sauce                1 can enchilada sauce (or mix and water)
1 package Jiffy Corn Muffin Mix                                    1 tsp. olive oil

Brown onion (lightly) in olive oil, add beef and garlic. Brown and drain. Spray a casserole baking dish with Cooking spray. Add beef mixture. Then spoon beans over beef, then pour tomatoes over beans.

Mix Jiffy mix (using skim milk and egg beaters for heart health). Spread over as top layer.

Bake uncovered at 400 degrees for 25 to 30 minutes, until golden brown. Serve with salsa, sour cream.

73. Greek Chicken and Rice (Heart Healthy)

Recipe for 2-3 people

2-3 chicken breasts, butterfly style                  1½ cups cooked rice
1 tsp. (or more) coriander (crush)                     1 cup chicken stock
1 tsp. oregano                                                       ½ cup water
1 tsp. marjoram                                                   ¼ tsp salt (or more to taste)
2 TBS. Olive oil                                                    pepper (two turns of the mill)
Juice from one lemon                                         1 scallion, chopped
¼ tsp. garlic powder

In a skillet, spray with cooking spray, add olive oil and lightly brown chicken. Then add all ingredients except rice. Simmer (covered) for about ten minutes. Remove cover, add rice, and simmer over low heat for another 10 minutes (or until most of stock is absorbed or evaporated).

Side dish suggestions include: zucchini (fried with bread crumbs) or minted peas.

74. Batter Baked Chicken (Heart Healthy)

1 chicken, cut up (or five leg quarters); cut off skin and fat
BATTER:
1 cup flour                            ½ tsp. salt
1 tsp baking powder            ½ tsp. black pepper
1 cup skim milk                   1 egg white (or egg beaters)
1 tsp. sugar                            1 tsp. paprika
¼ tsp. onion powder            ¼ tsp. garlic powder
Dash red pepper (cayenne) flour for initial dredging, as needed
-or 2 drops hot pepper sauce

Line a large cookie sheet with foil and spray with cooking spray.

Mix up batter, roll chicken pieces in flour and then batter until thoroughly covered. Hold over mix bowl for excess batter to drip off for a second or two. Place in cookie sheet and bake in 400 degree preheated oven for an hour to 65 minutes.

For a side dish, bake potatoes and/or sweet potatoes for same length of time.
Batter may also be used for fish or vegetables.

75. German Potato Salad Heart Healthy

INGREDIENTS (we usually make a double batch for carry-in dinners) revised 10-09

   4 cups or more diced peeled potatoes          1 tsp. ham bullion
    1 small onion (red is best), diced                   ¼ cup white vinegar
    Water for boiling potatoes                             3 tablespoons white sugar
    ½ teaspoon salt plus salt in water              1/8 teaspoon ground black pepper
    2 TBS dried parsley (or more fresh)             olive oil (about 1 tsp)
     ½ lb. smoked turkey sausage, diced

DIRECTIONS

1. Place the potatoes into a pot, fill with enough water to cover and add some salt and heat, stirring now and then. Bring to a boil, and cook at a low boil for about 10 minutes (until easily pierced with fork, but not mushy;). Work on #2 below while potatoes are boiling.

2. In a large skillet (use a No-stick skillet or spray with Cooking spray), add olive oil; when hot, add chopped onion and sauté. Then add sausage and sauté. Then add all ingredients except potatoes & parsley. When potatoes are done, drain. Add potatoes & parsley; mix well and heat through. Can eat hot or cold. Add more salt if needed.

76. Baked Fish Cakes

Ingredients

1 lb. Fish fillets (tilapia, cod, Pollock, etc), diced           1 large potatoes, peeled and cubed
1/8 teaspoon pepper                                                           1 dash ginger
2 TBS skim milk                                                                  2 eggs (egg beaters)
1 small onion, peeled and grated                                      1 stalk celery (finely diced) –opitonal
2 cloves garlic, minced                                                       ½ tsp. salt
Breadcrumbs (as needed)                                                  dash cayenne

Spray a large saucepan with Cooking spray. Add fish, onion, garlic, celery (optional) and potatoes; cover with and bring to boil. Reduce heat, and simmer, uncovered, for about 15-20m min utes (until potatoes are tender). Drain well. Remove from stove and place in bowl, cooling at least 10 minutes.

Add egg to milk and add it and all other ingredients into the bowl, mash as though making mashed potatoes.   Add breadcrumbs as needed to make firmer for shaping into patties.

Preheat oven to 425 degrees. Line a large cookie sheet with foil. Spray with Cooking spray or brush with olive oil. “Plop” patties onto pan using a large spoon and casually press to form a pattie (these will all look a little different).

Bake for about 20-25 minutes. Add additional salt as needed.

77. Heart-Healthy Roast Venison CP

(untested)

3      lbs venison roast                                        2-4 TBS     olive oil
1     cup beef broth                                              ½ cup apple cider or whole apple, cored and chopped
1     cup red wine                                  ¼ cup lemon juice
1     clove garlic, crushed                                    1 medium onion, chopped
1     can cranberries (jelled are best)                 1 teaspoon salt
½     teaspoon pepper                                          ½ teaspoon ginger
2 TBS. Cornstarch

Poke meat with a skewer to make openings for juices. Brown venison in frying pan with 1 TBS. Olive oil (or more). Then add all ingredients [except starch] into crock pot, including at least 2 TBS. Olive oil. Cook in crock pot on high for 5 hours or low for10, or bake at 300 degrees for 3½hours.

20 minutes before done, mix cornstarch with ½ cup cold water. Either add this mixture to the crock pot or oven, making sure the juices come to a boil to thicken gravy. [Alternatively, you could ladle some liquid into a saucepan and heat it with the starch mixture and then return it to crock pot or roaster.]

78. Pasta & Tuna Italiano (Microwave/Heart Healthy)

We saw this in a trattoria in Italy. Ed loved it, Marylu tolerated it. This recipe is similar.
(great lunch for one good eater or two light eaters; double/triple for family)

1(6oz) can white tuna, drained 1 cup cooked pasta (I use leftovers, but rotini is best)
1 can tomato sauce salt, pinch pepper, basil, oregano, onion/garlic powders, sugar

In a microwave safe dish (small casserole, small mixing bowl), add drained tuna. Use lid of tuna to help cut tuna into finer pieces. Then add tomato sauce and seasonings. Put cooked pasta on top. Cook (covered) in microwave for about minutes or until piping hot. Mix and enjoy!

79. Gravy – Beef, Chicken, Turkey or Venison (Heart Healthy)

2 cups broth (or bullion) –                                  2 TBS. Olive oil
(use beef for venison, chicken for turkey)                      2 TBS. Flour
¼ tsp. paprika (Hungarian is best)                                   1/8 tsp. garlic powder
½ tsp. dried onion greens (or ¼ tsp powder)                   two turns of the black pepper mill

The secret to a good gravy begins with the roux. Spray a saucepan with cooking spray. Add the oil and stir in flour over a low heat. Keep stirring until the roux is tan (more than blonde but not quite brown).

Then whisk in broth and the rest of the ingredients and turn heat up to medium. Bring to a boil (whisking every now and then). Gravy is ready! If too thick, you may thin out with additional bullion, water, or milk.

(Note: If not concerned about heart health, using drippings instead of oil, but use twice as much. Then add drippings to replace broth – or use a combo of broth and drippings)

Variation: Add ½ cup sour cream (fat free if heart health is an issue) to gravy when done.

80. Wine Reduction Gravy (used sparingly)

1 cup beef broth (or bullion) –                                          1 TBS. Olive oil
1 cup red wine                                                      1 TBS. Flour
1/8 tsp. paprika (Hungarian is best)                                 ¼ tsp. garlic powder
¼ tsp. dried onion greens (or ¼ tsp powder)                   one turn of the black pepper mill

In the first sauce pan, add beef broth and wine and seasonings. Simmer until reduced down to one cup of liquid. Then turn off and let cool while preparing second saucepan.

Spray second saucepan with cooking spray. Add the oil and stir in flour over a low heat. Keep stirring until the roux is tan (more than blonde but not quite brown). Then whisk in liquid from other pan. If needed, thin out with broth or water.

81. Chicken Cacciatore (heart healthy) CP

1 chicken, cut up*                                               2 chicken bullion cubes or Vegeta
1 onion, chopped                                 1 lb. Pasta, cooked per package instructions
5 cloves garlic, crushed                                       1 green pepper, sliced
4 turns of the pepper mill                                   1 tsp. parsley
2-3TBS olive oil (for browning)                        ½ tsp. rosemary
Flour (for dredging)                             ½ cup red wine
1 tsp. honey                                                          ½ tsp. red pepper flakes
1 can mushrooms, drained (optional)             ½ tsp. basil or equivalent pesto
½ tsp. oregano                                                      1 tsp marjoram
salt (as needed)                                                    ¼ tsp MSG (Accent) or 2 TBS Parmesan cheese+
1 double (32oz) can tomato puree                   1 (8oz) can tomato sauce
Optional: one can drained spinach, add to sauce
*skinned if you are aiming for heart-healthy, but leave skin on if taste is top priority!
+accent is better for low-cholesterol cooking; Parmesan contains natural MSG

Prepare sauce. Spray a crock pot with cooking spray. Add all ingredients except pasta, chicken, flour, and oil. Turn crock pot on high or, if using pot on stove, simmer.

Prepare chicken. Dredge in flour and lightly brown both sides in olive oil. Then add to sauce (crock pot) and cook on high for 4 hours (or simmer on stove for 1 hour).

[If sauce is too thin, thicken with one heaping TBS. Starch mixed with ½ cup cold water. Add to pot until it comes to a boil, then mix and serve; chicken exudes liquid as it cooks.]

Serve over pasta. For a side dish, I would suggest a multi-leaf lettuce salad and Italian or French bread.

(you can marinate the chicken in red wine overnight, if you wish)

82. Leg of Lamb (Roast)

1 leg of lamb                                                                        1 tsp. olive oil
12 cloves garlic, cleaned and whole                                 ¼ tsp oregano
½ tsp kosher salt (minimum-- more to taste)                 1½ tsp. rosemary (dried –or fresh equivalent)
4 turns of the pepper mill                                                   1½ tsp. marjoram
1 cup water

Spray baking dish or pan with Cooking spray. Then coat by brushing with olive oil. Turn the pepper mill once on bottom, sprinkle a bit or rosemary and marjoram on bottom of pan.

Make slits in lamb and plug with garlic, evenly spaced around roast. Salt all sides. Place in roaster. Sprinkle rosemary into slits and crevices, then rest of seasonings. Add water to the pot, cover and bake at 300 degrees for about 35 minutes per pound for well done. (most roasts need about 3 hours).

Some folks like to add peeled and chunked potatoes or carrots to the roast, but I personally think the roast is a little greasy for that. I usually bake some potatoes separately in the oven.

Serve with mint jelly. Peas (fresh or frozen) are a traditional side dish.

83. Salmon or Chicken with Heart-Healthy Garlic Sauce & Rice (or pasta)

1 lb. Salmon steaks (or ½ chicken)                  7 cloves of garlic, minced finely
2 TBS. Olive oil (for roux)                                  1 can low fat chicken broth
3 TBS. Flour (for roux)                                       1 tsp. dried onion greens or fresh greens or ¼ tsp powder
1 tsp. dried parsley (or fresh)                             Salt (if needed)

Preheat oven to 350 degrees.

Prepare garlic sauce as follows. Spray cooking spray in a medium sauce pan. Add oil and lightly brown flour over low flame, mixing often (you are making a roux paste). Then add can of chicken broth, garlic, onion greens, parsley and mix very well with a whisk. Cook over low flame until it boils, stirring often. (Note: if using a whole chicken, you might want to double the sauce recipe).

Lightly brown salmon (or chicken); spray baking dish with cooking spray, add chicken, cover with sauce, and bake for 40 minutes (salmon steaks) or 1 hour (cut up chicken). Serve with rice.

83. Tandoori Salmon (or Chicken), Heart Healthy

1 salmon fillet (12-16 oz) 8 oz. Tomato juice (approx) OR diluted sauce
1½ tsp. Tandoori powder pinch salt
Oil for browning (olive) 1TBS. or more

In a frying pan (dedicated to fish?), coat with Cooking spray. Place over low-medium heat, add olive oil, salt fish, lightly brown fish on one side (7 mintues?). Then turn over and spread ½ of tandoori powder on fish and lightly salt. After 2 mintues or so, add tomato juice and rest of Tandoori powder, and simmer, uncovered, for another 10 minutes or until fish is cooked through.

You can substitute chicken breast (butterfly), adjusting cooking time as needed.

84. Chicken Orange Gravy (Heart Healthy)

dash pepper                                          canola oil for browning onion
½ onion minced onion                      1 clove garlic, minced (or powder)
½ cup chicken broth                           ½ cup orange juice
1 tsp. soy sauce                                    Orange or lemon zest (1 tsp) or ½ tsp. orange extract
2 TBSP brown sugar                           1/8 tsp. ginger
Slurry (¼ cup water mixed with 1 TBS. corn starch)

Brown onion in sauce pan. Add all other ingredients except slurry. Bring to boil. Add slurry and stir frequently; bring back to a boil, stir, and turn off. Pour over chicken or other fowl and rice or simmer with chicken.

85. Heart Healthy Florentine Meatballs

This started off as a Rachael Ray recipe, but I made a number of changes to make it heart healthy.

1 box frozen spinach, thawed (or cooked kale)            1.3 lbs. Ground turkey breast (white meat)
1 medium onion, chopped                                 egg beater (equivalent to one or two eggs)
3 cloves garlic, chopped                                                     1 TBS. Light grated Parmesan cheese (1/3 less fat)
Kosher salt (about ½tsp)                                                    2 TBS. Olive oil (EVOO)
1 cup fat free chicken stock                                              ¾ cup breadcrumbs
2 TBS. Flour                                                                         ½ cupped drained fat-free cottage cheese
Parsley (about 1 TBS)                                                        dried or fresh onion chives, chopped (optional)
¾ cup fat free (skim) milk                                 ½ tsp. grated nutmeg
1 lb. favorite pasta, cooked

Preheat oven to 400 degrees.

Drain and wring frozen spinach or cooked kale (if using kale, make sure it is chopped fine). Place turkey, spinach (or kale), most of onion (about ¾ of it), garlic, salt, egg beater, parmesan cheese, and breadcrumbs in a mixing bowl. Mix well, squeezing as you mix.

Form into a dozen meatballs and place on a cookie sheet (first spraying with Cooking spray). Put in oven and bake for 20mintues at 400 degrees.

Meanwhile, while meatballs are baking, prepare sauce.

Spray a saucepan with Cooking spray. Add 2 TBS. Olive oil and remaining chopped onion. Sauté a couple of minutes over low/medium flame. Add flour, mixing frequently (for about 1 minute). Then add chicken stock and milk, mixing with a whisk. Add in parsley, nutmeg, black pepper, dried onion greens (optional) and a pinch of salt. Whisk off and on until mixture comes to a boil. Then add in cottage cheese and continue whisking and warming until it almost returns to a boil.

To serve, ladle sauce over meatballs and pasta.

86. Stuffed Peppers (Heart Healthy) CP

No need to par boil peppers with this crock pot recipe!

4 large stuffing peppers (or more smaller)                      20 oz. (or 28 oz can) tomato juice (not veggie juice)
1 cupped cooked rice (brown or standard)                     1 (small) can tomato paste
1 lb. Very lean ground beef (96% lean                            4 cloves of garlic, minced fine (or pressed)
Is best, but at least 85%)                                                    1 medium onion, chopped fine
3 turns of the peppermill                                                    dash cayenne
½ tsp salt (kosher is best) or more                                    egg beater (equivalent to one or two eggs)

Directions: Prepare stuffing as follows: mix raw (lean) ground beef (or ground turkey) with rice in a bowl. Add half of onion, garlic, salt, pepper, cayenne, about ¼ cup (2 oz) of tomato juice, and egg. Mix well together, squeezing to assure even mix.

Clean out peppers by first rinsing, then cutting out stem area and a 1 to 1½ inch radius circle around the stem (depending upon size of pepper). Remove the rest of the “insides” (seed and pulp) with the aid of a grapefruit spoon (or teaspoon).

Stuff the peppers with the filling. Spray a crock pot with Cooking spray. Add about a cup of juice to the bottom of the pot, and turn the setting to “high.” Arrange peppers as best you can.

In another bowl, whisk together about 10 oz. of juice, one can tomato paste, and rest of onion unitl evenly blended. Slowly pour over peppers. The sauce should come about 1 inch short of the top of pot. If using a larger pot, you may add any leftover tomato juice, if you wish.

Cook on high for 5 to 6 hours, or on low for 10 to 12 hours. When done, test for salt. Some folks like to sprinkle with parmesan cheese when serving. If you need a side dish, a simple pasta would do well and/or a lettuce salad.

87. Chicken Marsala (Heart Healthy)

4 leg quarters skinned (or one chicken or cubes)        6 fresh basil leaves or 2 tsp. dried
1 medium onion, diced                                                       1 can (14.5 oz.) chick en stock
7 cloves garlic, whole or crushed                                      ¼ tsp. black pepper
Dash salt (stock will add more)                                         olive oil (for browning)
½ cup Marsala wine (or table wine plus l cap rum)      1 lb. Pasta, cooked
½-1 cup canned fat free milk                t                          top with lowfat parmesan cheese
2 portabella mushrooms, sliced

optional:1 pack frozen broccoli, defrosted
Slurry: 2 TBS.* Corn starch mixed well with ¼ cup cold water

In a large frying pan, lightly brown onions and then salt and brown chicken. When lightly browned on both sides, add garlic, mushrooms, basil, pepper and stir around. Then add chicken stock, Marsala, and (optional) broccoli. Simmer (covered) for about 40 minutes. Then add slurry and bring to boil. When thickened, add the canned milk (cream or half and half tasters better if heart health is not an issue) as desired.

Serve over pasta, garnish with lowfat Parmesan cheese and parsley and/or chives.

88. Thai Curried Chicken in Coconut Milk (Hot)

This is admittedly one of my best dishes of all time. It is innovated from the directions on a can of red curry sauce, especially if you like Thai food as it is meant to be (hot!).

3 chicken breasts, skinned, boned, and cubed                               1 can red curry paste (4 oz)
1 can coconut milk (about 16 oz)                                                   oil (to lightly brown chicken)
1 typical eggplant, skinned & cut into small chunks                    ½ bunch kale, stems removed, chopped #
1 can mushrooms (exotic are best)#                                                3 hot peppers, chopped (chili, etc.)

Rice (prepare per package directions) small amount fresh spinach
Salt 5 fresh basil leaves, chopped (or 1 tsp dried)

In a large skillet, brown chicken lightly in oil. Add coconut milk and simmer. Add all other ingredients and simmer (covered) for about 20-30 minutes (until eggplant is very tender). Serve over prepared rice.

89. Bratwurst Patties (Heart Healthy)

1.25 lbs. Ground lean turkey breast                 ½ tsp. mace
½ to 2/3 cup bread crumbs                                ½ tsp. allspice
1 egg (beater)                                                        2 TBS. Marjoram leaves
½ tsp. salt (or more)                                            ½ tsp. black or white pepper
1/6 tsp. red pepper                                               olive oil as needed (for frying)

Fry burgers in oil in skillet on low flame until cooked through. Serve on hamburger bun with seasoned sauerkraut (recipe below) or drained kraut out of the can and you favorite (or heart healthy) cheese.

SEASONED SAUERKRAUT

1 can sauerkraut, squeezed and drained        1 tsp. garlic powder
¼ cup brown syrup or light corn syrup            ½ tsp. celery seed
¼ tsp. black pepper                                             1 TBS. Paprika (or more)
¼ tsp. red pepper                                                 1 TBS. Dried onion greens or ½ tsp. powder
½ tsp. salt                                                              ½ cup water

Drain kraut, cook in saucepan with all ingredients. Simmer for at least 5 minutes and then let cool.

90. Italian Sausage Patties (Heart Healthy)

1.25 Ground lean turkey breast                        ¾ to 1 tsp. salt
1 TBS. Fennel seed                                              ½ tsp. black pepper
½ tsp red pepper flakes (more for hot)            1 tsp. parsley
1 egg (or egg beater)                                            ½ cup bread crumbs
Olive Oil for browning                                         jar favorite spaghetti sauce or marinara sauce

Serve with Italian Bread or Pasta

Mix all ingredients to make patties (except oil and sauce) in a mixing bowl. Form into patties. Brown both sides of burgers in oil over medium heat (cast iron pan is best).      Then simmer, covered, in pasta sauce for another 10 minutes.

Serve between slices of fresh crusty Italian or French bread. Best served with pepper mix (giardinera), banana peppers, or sliced, fried sweet peppers. Or serve with pasta and sauce in place of meatballs.

91. Kielbasa (Polish) Sausage Patties (Heart Healthy)

1.25 lbs. Ground turkey breast (white meat)                  ½ cup bread crumbs
1 egg (beater)                                                                       ½ tsp. black pepper
2 tsp. garlic powder                                                             2 tsp. ground marjoram or 2-3 TBS dried leaf
1 tsp. savory                                                                        1 TBS. paprika
1 tsp. allspice                                                                       1 tsp. Ham bullion (optional)

Olive oil (to brown) ¼ tsp. liquid smoke

Mix well, brown in skillet over medium flame (with oil) until cooked through.

Serve in a bun of your choice with seasoned sauerkraut or plain drained sauerkraut.

92. Chinese Fried Rice (Heart Healthy)

1 egg beater                                                          2 cups cooked rice (cold); best if using left over rice
1 TBS. Hoisin sauce                                            1 pkg. (16 oz) Frozen peas and carrots (or peas)--defrosted
1 tsp. soy sauce                                                    1 TBS. Canola or olive oil
1 large onion, chopped fine (red is best)          4 oz. 97% lean ham (can be packaged deli), chopped
2 to 3 turns of the pepper mill                          chopped onion greens or chives (for garnish) --optional

Spray a large skillet (cast iron is best) with cooking spray (like Cooking spray, for example). Add a bit (half) of oil. Brown onion, add ham, then add peas and carrots until hot. Remove from pan and put in medium sized or large bowl. Wash out pan.

Spray pan with cooking spray; heat pan with medium heat. Mix egg beater, Hoisin sauce, and soy sauce with pepper. When pan is hot, scramble egg mixture (it will still be moist). Add to bowl. Clean pan.

Spray pan with cooking spray, heat over medium heat. Add rest of oil and then add rice. Use a wooden cooking paddle to break up clumps. Add veggies & eggs, stir until good & hot. Garnish with onion greens.

93. Ground Beef, Beans & Eggplant Italiano (Heart Healthy)

1 1b. 96% lean ground beef            1 small eggplant (or equivalent), peeled and chunked
1 can pinto beans                                1-2 zucchinis (or portion of peeled large one), sliced
2 chili peppers, diced                           1 can tomatoes
1 to 2 TBS. Olive oil                            1 can tomato sauce
1 large onion, diced                             1 tsp. honey
6 cloves garlic, chopped                     ½ cup water (wash around in tomato sauce can)
½ tsp dried. basil                                  ½ tsp. salt
1 tsp. dried leaf marjoram                1 tsp. dried parsley
¼ tsp. black pepper                             parmesan cheese (light) for topping
1 tsp. dried onion greens (or fresh chives)

Serve over: 1 lb. Favorite pasta, prepared (or rice)

While preparing the rest of ingredients, boil the pasta as per package instructions in a suitable pot.

Meanwhile, in a large skillet, lightly brown onion in olive oil.   Add rest of ingredients and simmer, mostly covered, for about 20 minutes. Serve over pasta.   (If you like a thicker sauce, thicken with a starch slurry: 1 TBS. Starch dissolved in ¼ cup COLD water; add to simmering mixture just before serving, bring to a boil and turn off).

94. Sausage Meat Balls in Tomato Pesto Sauce (Heart Healthy)

Based upon a recipe from Rachael Ray, altered to make it both Heart Healthy and Vasicek friendly.

1 recipe of heart healty Italian Sausage patties, raw (see #91)
3 cloves garlic, crushed                       ¼ tsp.salt
3 cans of tomatoes                                             1 TBS Brown sugar
3 to 4 TBS. Pesto                                                 2 sticks mozzarella cheese, quartered

Blend the canned tomatoes, garlic, salt, and brown sugar in a blender (you may need to do this in two installments). Spray (with cooking spray) a small stove-top dutch oven (4 to 5 quart is ideal) or large pan or pot with cover. Cast iron is best if you have it.

Add tomato mixture; mix in pesto and cover under a low heat. Meanwhile, mix up the “sausage” mixture, including about 1.25 lbs. ground turkey breast (at least 93% lean) seasonings, egg, and bread crumbs (as per recipe 91)

In bowl, make a large patty and divide with a knife into 8 equal sections. Use each section to make a meat ball. In center of meat ball, hide ¼ of a mozzarella cheese stick; close over.

Simmer meatballs in sauce for 35 minutes. After about 20 minutes, turn meatballs over with tongs. Taste for salt and adjust if needed.

Serve over your favorite pasta and sprinkle with low-fat Parmesan cheese.

95. Shepherd’s Pie for Heart Health

This recipe is also a variation of a Rachael Ray recipe. She used sweet potatoes, and I added my seasoning. This is not a real pie – it has no crust.

Potatoes for topping.

4 medium large potatoes, washed and cut fine (skins on)           buttermilk (or milk & FF sour cream)
Salt                                                                                                         dried green onions or chives
Water to boil                                                                         pepper (2 turns of the mill)

Barely cover the potatoes with water and salt. Simmer until soft. Drain. Smash and add pepper, onion greens, buttermilk (as needed) and taste for salt. Set aside (keep warm).

The “pie”

1.3 lbs ground turkey breast                                                              1-12 oz. bottle fat free turkey gravy
1 onion, diced fine                                                                               dash garlic powder
4 stalks celery, chopped fine            4 carrots, cleaned & chopped thinly
¼ small package green peas                              4 turns of the pepper mill
Salt and MSG (if desired) to taste                    1 tsp. marjoram
Olive oil (to brown onion)                1 tsp. parsley
Fat free American cheese slices (2)                  2 dashes cayenne

Preheat oven to 400 degrees. Meanwhile, cook below on the stove top (cast iron Durtch oven is best)
Brown onion in olive oil, then brown ground turkey breast. Add celery and carrots, and lightly cook until hot, stirring. Add gravy and all seasonings. Simmer covered for about 15-20 minutes, until carrots are soft (we chop them thinly so they will cook quickly).   Then add peas and simmer for about 3 more minutes.

Turn off flame or remove from heat. Evenly spread the potatoes on top of this mixture. Break up the cheese slices and distribute on top of potato “crust.” Bake for about 5-7 minutes, until cheese is melted. Serve with large serving spoon.

Optional: For easier cooking, use a large package of frozen mixed vegetables, frozen onions, and instant mashed potatoes to cut down cooking time.

96. Marinara Sauce CP (Heart Healthy)

Best if cooked in crock pot (high for 4 hours or low for 8);

1 28 oz. can tomato puree                                 1 chicken bullion cube
1 can tomato paste                                             ¼ cup red wine
1 onion, chopped                                                 1 bay leaf
4 cloves garlic, chopped                                     ½ tsp. red pepper flakes
1 tsp. died basil                                                    water (to rinse out cans) 1 cup total
½ tsp. oregano                                                      1 tsp. marjoram leaves (dried)
Dash of nutmeg or mace                                   1 tsp. dried parsley
Black pepper (3 turns)                                        1 TBS honey or corn syrup
1-2 tsp. olive oil (for browning)                         salt, as need (start with ½ tsp)

Pinch of fennel seed

Optional: for meat sauce, brown 1 lb. 93% ground meat, drain, add to sauce.

Spray crock pot with no-stick spray. In a skillet (cast iron is best), sauté onions in olive oil until transparent. Add to crock pot. If using meat, brown meat in skillet and drain; add to crock pot. Then add all ingredients to crock pot, cook for 4 hours on high, 8 on low. You may need to add a bit more water if sauce is too thick. Serve over prepared pasta or use wherever marinara/spaghetti sauce is required.
Can be simmered on stove for at least one hour, more is better.

97. Braised Chicken With Paprika – Heart Healthy

This recipe was suggested but altered from the “Ask Aida” show on Food Network.

1 tsp.. Kosher salt                                                                2 TBS. Paprika
6 turns of the pepper mill                                                   olive oil (for browning)
2.5 lbs. chicken thighs (skinless, with bone)                    1 large onion, diced
1 large potato, skinned and diced                                    1 can (2 cups) chicken broth
1 TBS.corn starch and 2 TBS water ( to make a slurry)

In a small Dutch oven / large skillet, lightly brown onions in oil. Press chicken into Paprika and salt, move onions to the side, and begin browning chicken lightly. Add all other ingredients (including remaining paprika and salt). Cover and simmer for about 40 minutes. Remove cover, add slurry, bring to a boil.

98. Armenian/Bulgarian/Georgian Eggplant & Zucchini Wonder (Heart Healthy)

This is a recipe I put together after enjoying a bottle of pickled eggplant, Georgian (as in the former Soviet republic) style. Then I researched on the internet, and found spreads or meals with some overlap of ingredients on Armenian and Bulgarian cooking sites. I then hybridized, ad libbed, added and subtracted ingredients.

1 large eggplant, skinned, sliced ½”                 1 small red onion, chopped fine
1 zucchini, sliced thin                                          8 cloves of garlic, crushed
1 16 oz. can Abalone mushrooms, drained     ½ tsp salt (sea salt is best)
6 turns of the pepper mill                                   2 tsp. HOT Hungarian paprika*
1 can diced tomatoes                                         dark corn syrup (¼ cup?—more to taste) or brown sugar
3 TBS. Balsamic vinegar*                                 Olive oil (3TBS)
2 tsp. ground coriander (or more-1 capful)    Wondra flour or other thickener (about 1tsp) or starch slurry
½ cup water                                                          ½ tsp. ginger

*or regular paprika and ½ jalapeno or ¾ tsp. red pepper flakes

In a dutch oven or at least 3 quart heavy pot, add olive oil and heat over medium-low flame. When hot, add onion; after sweating onions, add zucchini and sweat. Then add seasonings, diced canned tomatoes, mushrooms, vinegar, corn syrup. Finally, after simmering, add eggplant. Simmer on low-medium flame, covered, for about 20 minutes.

Then thicken sauce by sprinkling desired amount of Wondra flour or mix 1 TBS. cornstarch with a tiny bit of cold water to make a slurry. Return to pot and bring to a boil to thicken. Adjust vinegar/sweetener when done. It should have a sweet/sweet sour & spicy flavor.

*if you do not have balsamic vinegar, the next best thing would be red wine vinegar with ½ tsp. white sugar.

I buy Abalone mushrooms at the oriental food store. You can substitute a couple of large portabella mushrooms or canned oyster mushrooms. In a pinch, 2 cans of regular mushrooms are better than nothing!

99. Baked Fish With Coriander, Walnuts, and Breadcrumbs (Heart Healthy)

1 lb. fish fillets (tilapia?)                     ½ tsp. ground coriander (or more)
2 TBS. bread crumbs                          ¼ tsp. garlic powder
¼ tsp. salt (or more as needed)        2 turns of the pepper mill for each portion
Little bit of olive oil            2 tsp. rough-crushed walnuts

Preheat oven to 350 degrees. Line a cookie sheet with foil, spray with cooking spray. Rinse fillets and then season on one side with good does of coriander. Turn over and place on cookie sheet. Season with generous coriander, then garlic, salt, and pepper.   Bake for about 15-20 minutes.

Meanwhile, in a frying pan, spray with cooking spray, use a medium/low flame. Add a touch of olive oil (1 tsp?) and walnuts. Lightly toast for a minute, then add bread crumbs, mixing every 10 seconds or so for a minute. Remove from heat.

Serve by placing fish portions on plates and then topping with crumb mixture. You might want to serve with a lemon or lime wedge. A good accompaniment would be Mediterranean Bread

100. Ground Turkey Breast Gyros (Heart Healthy)

1.3 lbs. ground turkey breast (93% lean or better)        ½ cup bread crumbs
6 turns of the pepper mill                                                   1 egg beater
½ tsp. kosher salt (or less)                                                  1 tsp. marjoram
½ tsp. garlic powder                                                            ¼ tsp. onion powder
½ tsp. ground coriander (or more)                                    ½ tsp. oregano
Olive oil (for browning).

Form into patties and brown on oiled (cast iron is best) skillet until done, about 20 minutes on a low-medium flame, as you would hamburgers.

SAUCE:
Make Tziki sauce with 1 cup yogurt, pinch of salt, 2 turns of the pepper mill, 1 tsp. honey, ½ tsp. marjoram, ½ tsp. olive oil. Mix well and chill for at least ½ hour. You can grate up some cucumber into the sauce, if you wish.

Serve in pita bread (whole wheat is healthiest). You can lightly brown bread in oiled skillet or microwave to warm or warm over flame. Add meat, sauce, tomato, onions, and, if desired, hot peppers.

101. Andrew Swinehart’s No-Knead Bread

A teen from our church found this recipe online from the The New York Times. He prepared it and brought it to a church dinner, and we LOVED it. It is super easy! Crusty with big air holes.

Full (normal) recipe:                67% recipe

3 cups bread flour                               2 cups
1 packet (¼ oz.) instant yeast           1½ tsp.
1 and ½ tsp. salt                                   1 tsp salt
1 and ½ cups water                             1 cup
Oil as needed

1. Combine flour, yeast, and salt in a large bowl. Add water and stir until blended; dough will be shaggy. Cover bowl with plastic wrap. Let dough rest about 4 hours at warm room temperature, about 70 degrees.

2. Lightly oil a work surface and place dough on it; fold it over on itself once or twice. Cover loosely with plastic wrap and let rest 30 minutes more.

3. At least half-hour before dough is ready, heat oven to 450 degrees. Put a 6 to 8 quart heavy covered pot (a cast iron dutch oven is best, or other pot (iron, etc.), or enamel, Pryrex or ceramic) in oven as it heats. When dough is ready, carefully remove pot from oven. Slide your hand under dough and put it into the pot, seam side up. Shake pan once or twice if dough is unevenly distributed; it will straighten as it bakes.

4. Cover with lid and bake 30 minutes, then remove lid and bake another 15 to 30 minutes, until loaf is beautifully browned. Cool on a rack.

Yield: one big loaf

102. Mexican Mole Sauce (Heart Healthy)

Serve this over fish, pork, beef, or chicken.
2 tsp. olive oil                                                       1 tsp. dried cilantro
½ medium onion, diced fine                              4 cloves garlic, chopped
1 TBS. dark or regular cocoa powder              1 can Campbell’s Tomato Soup (do not dilute)
1½ tsp. cumin                                                       1 small can diced chili peppers (mild, unless you prefer hot)

In a frying pan (cast iron is best), add oil and cumin over low-medium flame, stirring and heating for 1-2 minutes, until the cumin is fragrant. Then add and sweat the onions in the oil (till almost transparent), mix in all other ingredients and simmer covered on low for 7-10 minutes or so.

Ladle over cooked meat. Also good cold.

103. Spinach –Rice Pilaf (Middle Eastern Recipe) (Heart Healthy)

1 pkg. (1 lb) fresh spinach* or frozen, thawed and squeezed     1 large onion, finely chopped
2 tsp. olive oil                                                                                       ¼ tsp. salt (sea is best)
¼ tsp. black pepper                                                                             2 cups COOKED rice

Prepare rice in rice maker or stove top as per package directions. While rice is done or nearly done, begin preparing the recipe.

In a dutch oven or extra-large skillet, sweat the onions in the oil over a medium-low flame. Then add fresh (or well squeezed and drained thawed frozen spinach), and simmer/sauté on very low flame, covered, for about 20 minutes, stirring occasionally. When done, turn off and mix in prepared rice.

*may substitute 2 cans drained and squeezed turnip greens or 2 cans drained and squeezed spinach

104. Moroccan Fish Tangine (Heart Healthy)

1 lb. or 24 oz. fish (Pollock works fine)        1 tsp. ground cumin
1 can diced tomatoes                                         2 TBS. drained capers
1 TBS olive oil                                      ½ tsp cinnamon
Salt (as needed, start with ½ tsp)

In a skillet, add oil and heat over low-medium flame. When hot, add cumin and stir in, heating for 1 or 2 minutes until fragrant. Add all other ingredients except for fish, and simmer, covered, for 10 minutes. Then add fish “on top” and simmer for 5 minutes, covered. Turn over fish, remove lid, and simmer on low flame for another 10 minutes or until fish is cooked through.

105. Buffalo Drumsticks (Heart Healthy)

Since it is impossible to make heart healthy Buffalo Wings (because the skin is where most of the cholesterol and fat lies, and wings minus skin equals next to nothing!), here is a way to get that flavor and remain heart-healthy!

1 pkg. (2.5 lbs or 40 oz) chicken drumsticks, skinned        wondra flower (to thicken) as needed (or
½ cup Louisiana hot sauce                                                      make a slurry w/ cold water and starch)
3 cloves garlic, chopped fine                                                             salt (as needed, maybe ½ tsp)
1-2 TBS. dark corn syrup or brown sugar (to taste)                      1 generous TBS. tomato paste

Take skinned, defrosted legs and marinate them in a bowl or zip bag with hot sauce, salt, and syrup (or sugar) for at least ½ hour (the longer, the better) in the refrigerator. Heat a cast iron Dutch oven or other heavy pot on a low-medium flame and dump the chicken and marinade into the pot. Add garlic and simmer, covered, for about 30 minutes or more. Stir occasionally. When done, carefully stir in tomato paste; when dissolved, stir in small amounts of wondra flour to thicken (our use a slurry of 1 TBS. corn starch and 3 TBS. COLD water; when dissolved, add to “gravy.” Bring to a boil to thicken. Taste to see if it needs more salt or syrup/sugar.

If eaten as the meat course for a meal, this will serve 4. How hot the chicken tastes will vary with how much sauce you spoon over it. (I like to serve with Oriental-style Ricearoni and a lettuce salad).

106. Flounder With Chilis and Lime Juice (Heart Healthy)

This recipe calls for a small can of mild chilis and is not hot.

1 lb. flounder fillets                             Juice of ½ large lime
½ tsp. ground coriander                                      salt (as needed, maybe ¼ tsp. for starters, add more later)
Oil (for light browning)                                        pepper (as needed, generous)
1 small can mild chili peppers & juice             a few chopped onions (optional), maybe 1TBS.

Add oil to frying pan. Add onion (optional) and fish. Lightly cook fish on each side over a low/medium flame. Usually the fish will emit liquid, so simmer until fish seems cooked, maybe 10 minutes? Then add coriander, salt, pepper, lime juice (squeeze it all out), and chili peppers. Simmer over low flame for about 10 minutes, reducing the liquid. (Great with a side of cottage-fried potatoes and turnip greens cooked with jalepeno jelly).

107. Stuffed Zucchini (Heart Healthy)

4 medium sized zucchini or similar squash                    1 onion, diced
1 green pepper, diced                                                          2 cloves garlic, crushed
1 egg beater                                                                          ½ cup bread crumbs
¼ tsp. thyme (ground) or fresh                                          ½ tsp. oregano or fresh
¼ tsp. black pepper                                                             ½ tsp. salt
Dash cayenne                                                                      1 or 1.25 lb. ground white turkey breast
8 slices of cheese (I use nonfat), your preference         olive oil (1TBS or so)

(As a side dish, I would recommend some pasta with meatless spaghetti sauce)

Wash zucchini and put in large pot filled with water and some salt. Boil for a good 15 minutes, until tender. Turn around with tongs every so often if water does not completely cover.
While zucchini is boiling, brown onion in olive oil; use large skillet (cast iron is best). Then add green pepper, garlic, oregano, thyme, salt, pepper, and, when veggies are soft, remove from heat. Let cool.
When zucchini are tender, remove them all and let them sit in a tub of cold water (perhaps in sink) to cool. Preheat oven to 375.
After a few minutes, remove the zucchinis one at a time. Cut down the middle, cut off the ends, and scoop out the seeds with spoon and discard. Do not scoop out the rest of the flesh.
When the veggies in the skillet are somewhat cool (at least not hot enough to scramble an egg), drain off all the fluid you can; then add bread crumbs and egg; mix together.
Fill the zucchini cavities with the mixture. Place filled zucchinis on a cookie sheet or baking pan. You can foil line it and spray it with cooking spray, but no need to add water.
Top each zucchini with a slice of cheese (you can break it into pieces).
Bake at 375 for about 22 minutes.

This meal is low in carbs, so you might want to make some pasta and meatless spaghetti sauce as a side. A salad goes well with this meal, too.

108. Fish with Yogurt Sauce (Heart Healthy)

2 cups non-fat plain yogurt               juice from ½ lemon
4 cloves garlic, crushed                       ½ tsp. salt
6 turns of the pepper mill                   24 oz. package of Talalpia or favorite fish
1 TBS. olive oil

Spray large deep frying pan or small dutch oven with cooking spray. Add olive oil and begin to cook fish. Add all other ingredients except for yogurt. Cook through on medium low heat (maybe 15 minutes), turning fish over once. Then add yogurt and stir around until hot enough to eat (but do not boil or it will curdle).

Serving suggestion: serve with spinach-rice pilaf.

109. Sicilian Eggplant Salad (Heart Healthy)

This salad can be served hot or cold, but we prefer it cold.

1 large eggplant, diced into ½ inch cubes ¾ tsp. kosher salt

5-6 tomatoes, diced into ½ inch cubes 2-3TBS dried parsley

1½TBS. brown sugar 3TBS wine vinegar

¼ cup raisins ½ tsp. celery seed

1-2TBS olive oil 1 onion, diced fine

¼ cup pine nuts or pecans, toasted ½ tsp. paprika

2 TBS. minced black olives (optional)

You will need one large frying pan/skillet, preferably with high sides, and one small frying pan. You have to hustle a little with this dish – it is “multiphase.” We Vasiceks do not particularly like olives or anchovies, but you may include them if you do!

In a bowl, mix eggplant with kosher salt. Get a microwavable plate, line it with double layers of coffee filters and spray with Cooking spray. Pile all the egg plant on it, and microwave (high) for about 8 minutes (cover with microwave lid or loosely with waxed paper or paper towels).

While the above is cooking, combine tomatoes, vinegar, brown sugar, parsley, and celery seed and stir. If you are using anchovies and/or olives, add them, too.

In a large skillet, add 1TBS olive oil and turn to medium heat. Add eggplant and cook, stirring, for about 5 minutes. Then add vegetable mixture from above (see #2), turn heat up to medium high, and cook another 5 to 7 minutes.

At the same time, in a small skillet, add a touch of olive oil to sweat onions and peppers. Use medium heat and stir, cooking for about 5 to 7 minutes. You are not browning them, just sweating them.

When small skillet veggies are done enough, add them into large skillet and cook another 5 minutes on medium or medium-low heat.

Now the small skillet is available. Wipe out and put on low heat. Add nuts (not chopped) and “toast,” moving them around every minute or two for about 4 or 5 minutes.

Serve salad hot (with toasted nuts in a small bowl/plate as a topping, if desired). Better yet, chill vegetable salad at least several hours and serve cold. A great alternative to coleslaw!

110. Eggplant Chowder (Heart Healthy, Simple, and Vegetarian)

½ large or 1 small eggplant, skinned and diced ½”                       1 jalapeño, seeded and diced
4 large tomatoes, wedges (or 1 can diced and 1 can sauce)        1 can northern or navy beans (or pintos)
½ onion (red is best), chopped roughly                                            ½ tsp. salt
1 tsp. olive oil (or more)                                                      dash rosemary

In at least a 3 quart sauce pan or coverable large skillet, add olive oil and place over medium flame. When hot, add eggplant, stirring often, for 5 minutes. Then dump in all ingredients, simmer (partly covered) for about 15 minutes. Can be eaten as a soup or a veggie side.

This is great for eggplant that has been on the vine past the black stage (when it begins to turn tan).

111. Heart-Healthy Mexican Wedding (Pineapple) Cake

I found this recipe on the internet, and adapted it to be even more heart-healthy!

2 cups all-purpose flour                                      1 (20 ounce) can crushed pineapple with juice
2 cups white sugar                                               2 egg beaters
2 teaspoons baking soda                                   ½ teaspoon salt
1 teaspoon vanilla extract                                 fat-free cool whip (for frosting sub)
½ tsp. coconut extract (optional)

DIRECTIONS
Preheat oven to 350 degrees.. Spray 9x13 inch baking pan with no-stick spray. Sift flour and combine the flour, baking soda, salt and 2 cups sugar. Stir this together. Then add egg beaters, vanilla, pineapple and juice and blend with mixer.

Bake at 350 degrees F for 35 minutes; check by inserting knife into the cake – it should come out clean.

Optional: frost with cool-whip, sprinkle on coconut and crushed walnuts. Or cook with shredded coconut in the cake!

112. Ken’s Maple Syrup Salmon Steaks (Heart Healthy)

Thanks to Ken Swinehart for this recipe.

1 pkg. Filleted salmon steaks            ½ cup or more maple syrup
¼ Black pepper                                    3 TBS. soy sauce

Marinate fish is maple syrup, soy sauce, and black pepper for at least two hours. Turn over once or twice while marinating, if you can.

Broil fish, turning over when one side is done and broiling the other (maybe 15 minutes total?). You may simmer and reduce the leftover marinade to drizzle over fish when done.

Serve with a spinach rice pilaf. Harvard style beets help to round out the meal.

113. Turkey Breakfast Sausage Patties (Heart Healthy)

1-½ teaspoons dried sage                                   3/4 teaspoons salt
1 teaspoon ground black pepper                      1/8 teaspoon dried marjoram
1 teaspoons brown sugar                                   1/8 teaspoon crushed red pepper flakes
1.3 pounds ground turkey breast                      1 eggbeater
¼ cup breadcrumbs                                            1-2 TBS olive oil (for browning)
Dash baking powder (optional)

Mix all ingredients by hand, except for oil. Heat a skillet with a low/medium flame and add oil. Shape into small patties, about 20 to a 1.3 lbs. turkey breast. Fry over low flame or bake in oven.

114. Teriyaki Ginger Pork with Sweet Onions (Heart Healthy)

Note: all pork is created equal: some cuts of pork are leaner and have less cholesterol than beef. So compare labels at the meat counter! 1.25 lbs. boneless country pork ribs or other lean pork

2 or 3 TBS teriyaki sauce 1 onion (sweet is best) diced and lightly browned 3 or 4 cloves garlic, crushed

1 tsp. agave or brown sugar or honey ginger (3 pickled strips or ¼ tsp powder) olive oil (about 2 TBS) slurry (2 tsp. starch w/ 2TBS cold water)

water as needed (about ½ cup) optional: dash of cayenne or hot paprika

Use a small Dutch oven or large covered pan. Brown onions, then brown meat. When browned, add all ingredients except slurry. Cover and simmer for 30 minutes on low. Check water level every so often. Then add slurry (starch mixed with cold water) to thicken. Taste test. If necessary, add more agave or sugar.

115. Zupa Whatsa Matta For U? (Heart Healthy)

This is an attempt at a fast, “what’s in the house” heart-healthy soup that tastes a little like Zupa Tuscani. Feel free to adjust as needed. Recipe is for a 3 quart sauce pot.

2 cans chicken broth                                           2 large potatoes, diced
½ large onion (or 1 small), diced                       4 turns of the pepper mill
4 cloves garlic, crushed                                       1 cup water
¼ lb. smoked turkey sausage, diced                ½ tsp. fennel seed (or less)
1 slice low-fat diced ham                                   1/3 pkg. Fresh spinach (3 handfuls)
¼ to ½ cup nonfat condensed milk                 ¼ tsp. crushed red pepper
¼ cup breadcrumbs

Boil all ingredients EXCEPT for milk and spinach for about 15 minutes, or until potatoes are tender. Add spinach and simmer about 2-3 more minutes, until wilted. Turn off and mix in milk.

You can substitute greens, like kale or turnip greens; if fresh, they need a longer cook time, so cook the entire time (they do not contract or get as mushy as overcooked spinach does). If using canned greens, use about ½ can (or your preference) drained, in place of spinach.

If you happened to have some of my heart healthy Italian sausage mixed up, (as per recipe 91), that would be better. In that case, substitute the sausage for the meat in this recipe and eliminate the fennel and hot pepper flakes (you might want to add a dash of cayenne after you taste-test it).

116. Jambalaya: Hearth Healthy and Ed’s Way

1 lb. smoked turkey sausage, cut into disks                   1 medium or large red onion, diced
1 green stuffing pepper (medium) diced                         1 tsp. vegetta or 1 chicken bullion cube
1-2 cups cooked rice or leftover pasta                            5 cloves crushed garlic
1 can beans (red is best, black is good too)                    1 can diced tomatoes
Hot pepper (your choice: I like ½ habenero)                 veggie of choice (okra, pumpkin
2 stalks celery very fine chopped (or ½ tsp. seeds)       1 tsp. honey or guava nectar or corn syrup
1 tsp. dried leaf thyme (or ½ powdered)                         pepper as preferred
½ tsp. ground coriander                                                      optional: ½ cup cooked greens (turnip greens, etc.)
Olive oil

When done, taste; add more sweetener, salt, and black pepper, if necessary.

Sweat onions and celery in olive oil. Then sweat peppers. Then lightly cook sausage disks. Then add all other ingredients except for the cooked rice. Simmer 25 minutes over medium-low flame. Then add rice and heat through, stirring frequently, for about 5 more minutes.

117. Ed’s Original Cold Bean Salad (Heart Healthy)

2 cans northern or navy beans, drained                          ¼ cup yogurt
½ fine chopped red onion                                                  5 turns black pepper
2 garlic cloves, chopped fine                             agave sweetener and/or dark corn syrup, to taste
Marjoram (about ½ tsp. dried leaves or more)              balsamic vinegar, 1 tsp.
½ or ¾ cup raisins (golden are best)                                 wine or exotic vinegar (blueberry, pomegranate)
½ can tomatoes, drained and squeezed                          1 tsp. celery seed
Dash or several, jalepeno powder (or cayenne)             ½ tsp. hot paprika
½ piece of grated candied ginger (optional)                   Salt (as needed)

Mix all ingredients. Balance out tastes of sweet (agave and/or dark corn syrup) with sour (balsamic and wine/exotic vinegar); adjust heat level as well and salt. Chill for at least ½ hour before serving.

118. Heart-Healthy Cole Slaw

1 lb. chopped cabbage/carrot combo              1 cup fat-free plain yogurt
¼ cup apple cider vinegar                1 TBS honey (or more)
¼ raisins or currants (or more)                          ¼ tsp. celery seed
Salt/pepper to taste

Mix all ingredients except veggies to make a dressing. Taste and re-season if necessary (you can add more of whatever you think it needs). Then mix together and chill.

119. Mock Liver Sausage (Heart Healthy)

(untested)
1.25 lbs. ground turkey breast (93% lean)                      ½ tbsp salt
1 tsp. onion powder                                                             ½ tsp. black pepper
½ tsp. brown sugar                                                              ¼ tsp coriander
pinch mace                                                                           pinch marjoram
pinch or two allspice                                                           water (to simmer, minimum)

Simmer for about 15 minutes, then let cool, blend in food processor; pour into bowl and let chill in refrigerator at least 4 hours and ideally overnight. Use as a spread.

120. Cole Slaw Mix Hot Veggie

This is a great way to get a new hot side dish vegetable into your repertoire.

1 pkg (14 oz ) coleslaw mix                               ½ tsp sea salt (or less)
¼ cup white vinegar                                            3 turns of the pepper mill
3 TBS. white sugar                                              couple of dashed of ground coriander
½ cup prune juice                                                1/8 tsp. or so celery seed
Three pitted prunes, optional                            1 tsp. dried onion greens or ½ tsp. onion powder

Simmer ingredients for 12 minutes or so. If you want a thicker sauce, use a cornstarch slurry.

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