INGREDIENTS:

1 tablespoon orange juice
2 teaspoons low-sodium soy sauce
1 teaspoon honey
1 teaspoon grated, fresh ginger
1 clove garlic (minced)
1 teaspoon grated orange zest
1/4 teaspoon salt
4 (4 ounces each) salmon fillets
3 cups fresh green beans, trimmed and halved, (12 ounces)
2 cups grape tomatoes
1 green onion (sliced)
4 tablespoons soybean oil margarine spread

DIRECTIONS:

1. Preheat oven to 425°.  Line a large baking sheet with shallow sides with foil.
2. Combine margarine, orange juice, soy sauce, honey, ginger, orange peel and salt until blended. Spread 2 Tablespoons of mixture on salmon. Toss beans and tomatoes with remaining mixture until evenly coated.
3. Arrange salmon and vegetables on prepared pan and cook 20 minutes or until salmon is cooked through and vegetables are tender.
4. Transfer to serving platter. Drizzle with any pan juices and sprinkle with green onion.

NUTRITION FACTS:

Calories 270
Total Fat 14.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 4.0 g
Cholesterol 60 mg
Sodium 400 mg
Total Carbohydrate 16 g
Dietary Fiber 4 g
Sugars 6 g
Protein 25 g

SOURCE: American Heart Association

INGREDIENTS:

2 tablespoons soft margarine spread
8 ounces mushrooms (chopped)
2 cloves garlic (minced)
3/4 pounds lean ground turkey or chicken
3 cups baby spinach
2 cups cooked brown rice
2 cups reduced sodium pasta sauce
1/2 cup reduced-fat mozzarella (shredded)
4 medium bell peppers (halved lengthwise, seeded)

DIRECTIONS:

1. Preheat oven to 400 degrees.

2. Melt soft margarine spread in large skillet and cook mushrooms and garlic 4 minutes or until tender.

3. Add turkey and cook 8 minutes or until turkey is done, stirring to break up turkey. Add spinach and cook 1 minute or until wilted.

4. Stir in rice and pasta sauce.

5. Arrange pepper halves in large baking dish. Evenly fill pepper halves with turkey mixture. Add 1/2 cup water to bottom of baking dish. Cover dish with aluminum foil and bake 25 minutes.

6. Remove foil, sprinkle with mozzarella cheese and bake 5 minutes

NUTRITION FACTS:

Calories 430
Total Fat 12.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 1.0 g
Cholesterol 55 mg
Sodium 270 mg
Total Carbohydrate 53 g
Dietary Fiber 7 g
Sugars 11 g
Protein 30 g

SOURCE: American Heart Association

INGREDIENTS:

1 cup chopped yellow, green or red bell pepper
2 tablespoons lightly packed brown sugar
1 pound ground beef (96% lean)
4 whole-wheat hamburger buns (halved)
3/4 cup finely chopped onion
1 can or bottle (12 ounces) 100% vegetable juice
1 tablespoon Worcestershire sauce

DIRECTIONS:

1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef, bell pepper and onion; cook 8 to 10 minutes, breaking beef up into 3/4-inch crumbles and stirring occasionally.

2. Stir in vegetable juice, brown sugar and Worcestershire sauce; bring to a boil. Reduce heat; simmer, uncovered, 7 to 9 minutes or until most of the liquid has evaporated and thickens slightly, stirring occasionally.

3. Evenly place beef mixture on bottom half of each bun; close sandwiches.

NUTRITION FACTS:

Calories 341
Total Fat 7.7.0 g
Saturated Fat 2.9 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 2.7 g
Cholesterol 76 mg
Sodium 499 mg
Total Carbohydrate 38 g
Dietary Fiber 5 g
Sugars 16 g
Protein 30 g
Dietary Exchanges: 2 starch, 2 vegetable, 3 lean meat

SOURCE: American Heart Association
This Heart-Check Certified recipe is brought to you by National Cattlemen’s Beef Association, a contractor to the Beef Checkoff.

TACO SALAD INGREDIENTS:

1/2 cup shredded, low-fat cheddar cheese
1 pound Ground Beef (96% lean)
8 cups mixed salad greens
2/3 cup salsa (lowest sodium available)
1 medium tomato, chopped (about 1 cup)

GARNISH INGREDIENTS:

1/2 cup diced bell pepper
1/4 cup thinly sliced red onion

DIRECTIONS:

1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings. Stir in salsa; cook 2 minutes.  Remove skillet from heat; keep warm.

2. Line 4 plates with salad greens. Divide beef mixture among 4 plates. Top beef with cheese, tomato, pepper and onion.  Garnish with olives and dressing, as desired.

NUTRITION FACTS:

Calories 221
Total Fat 6.7.0 g
Saturated Fat 3.2 g
Trans Fat 0.2 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.5 g
Cholesterol 76 mg
Sodium 571 mg
Total Carbohydrate 8 g
Dietary Fiber 3 g
Sugars 3 g
Protein 31 g
Dietary Exchanges: 2 vegetable, 4 lean meat

SOURCE: American Heart Association
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

INGREDIENTS:

1/4 cup (50 mL) canola oil
1/4 cup (50 mL) maple syrup
1 each red and green peppers, cut into large cubes
1/2 head cauliflower, sliced 1½ inch (4 cm) florets
1 sweet potato, cut into 1½ inch (4 cm) cubes
1 acorn squash, peeled and cut into 1½ inch (4 cm) cubes
4 parsnips, peeled and cut lengthwise
4 carrots, peeled and cut lengthwise
1 head of garlic, peeled and separated into cloves
1 large red onion, cut into eighths
1 tsp (5 mL) pepper
1 tbsp (15 mL) dried basil

DIRECTIONS:

1. Preheat oven to 425 ˚F (220 ˚C).
2. In a large bowl, mix together canola oil, maple syrup, peppers, cauliflower, sweet potatoes, squash, parsnips, carrots, garlic, red onion, pepper and basil. Place mixture on a baking pan lined with parchment paper.
3. Bake for 40-45 minutes, stirring occasionally until vegetables are tender.

NUTRITION FACTS:

Calories: 160
Protein: 2 g
Sodium: 40 mg
Potassium: 600 mg
Total fat: 6 g
Saturated fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 26 g
Fiber: 5 g
Sugars: 12 g
Added sugars: 4 g

SOURCE: Heart & Stroke

INGREDIENTS:

4 medium ripe tomatoes, cut in half
2 tbsp (25 ml) canola oil
1/4 cup (50 ml) finely chopped red onion
1 clove garlic, minced
1/2 tsp (2 ml) black pepper
1/3 cup (75 ml) fresh bread crumbs
1 tbsp (15 ml) chopped fresh flat leaf parsley
1 tbsp (15 ml) chopped fresh basil
1 tbsp (15 ml) chopped fresh oregano

DIRECTIONS:

1. Place tomato halves on foil-lined baking sheet. Drizzle each half with canola oil.

2. In small bowl, combine red onion, garlic, pepper and bread crumbs. Stir to combine ingredients. Sprinkle mixture over cut sides of the tomatoes.

3. Roast tomatoes at 350 °F (180 °C) for 45-60 minutes, or until tomatoes are very tender. Sprinkle fresh herbs over tomatoes and serve immediately.

NUTRITION FACTS:

Calories: 70
Protein: 1 g
Sodium: 40 mg
Potassium: 15 mg
Total fat: 4 g
Saturated fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 8 g
Fiber: 1 g
Sugars: 3 g
Added sugars: 0 g

SOURCE: Heart & Stroke

INGREDIENTS:

3 teaspoons olive oil, divided
1 medium onion, thinly sliced
1/4 cup finely chopped onion
1 clove garlic, finely chopped
2 tablespoons water
1 1/2 cups sliced mushrooms
3 tablespoons flour
1/2 teaspoon dried ground thyme
1 1/2 cups skim milk
1 pound fresh green beans, trimmed and cut into 1-inch pieces
1/3 cup fresh whole-grain breadcrumbs

DIRECTIONS:

1. Preheat oven to 350 F.

2. Heat a large skillet over low heat and add 2 teaspoons of olive oil. Add sliced onion and saute for 15 to 20 minutes, stirring often, until onions are golden. Remove onions from skillet and set aside.

3. Add the last 1 teaspoon of olive oil, chopped onion and garlic to skillet and cook for 2 to 3 minutes. Add water and mushrooms, cooking for 5 minutes more. Sprinkle flour and thyme over mixture and stir. Slowly stir in the milk. Increase heat to medium and keep stirring until the sauce thickens.

4. To cook the green beans, boil for 4 to 5 minutes in water. Or, to save time, cook the beans with 2 tablespoons of water, covered in the microwave on high for 2-3 minutes.

5. Drain beans and set aside. Spray a 2-quart casserole with cooking spray and put the green beans in the casserole. Pour the mushroom sauce over the green beans. Top with the sauteed onion slices and fresh breadcrumbs. Bake for 15 minutes, or until the top is golden brown.

NUTRITION FACTS:

Serving Size: About 3/4 cup

• Cholesterol: 1 mg
• Calories: 105
• Sodium: 63 mg
• Total fat: 2 g
• Total carbohydrate: 16 g
• Saturated fat: 0.5 g
• Dietary fiber: 2 g
• Trans fat: 0 g
• Added sugars: 0 g
• Monounsaturated fat: 1 g
• Protein: 5 g
• Total sugars: 6.5 g
• Polyunsaturated fat: 0.5 g
• Potassium: 203 mg
• Calcium: 119 mg
• Magnesium: 14 mg
• Vitamin D: 30 IU
• Iron: 1 mg

SOURCE: Mayo Clinic

INGREDIENTS:

3 cups 1/2-inch cauliflower florets
3 cups 1/2-inch broccoli florets
3 tablespoons oyster sauce
1 tablespoon water
1/4 teaspoon chili paste or red pepper flakes
1 tablespoon olive oil
1 tablespoon peeled and minced fresh ginger
3 cloves garlic, minced
1 carrot, peeled and thinly sliced on the diagonal (about 1 cup)
1 green (spring) onion, green top only, thinly sliced on the diagonal

DIRECTIONS:

Bring a large saucepan 3/4 full of water to a boil. Add the cauliflower and broccoli and return to a boil. Cook until the vegetables are tender-crisp, about 1 minute. Drain the vegetables and then plunge them into a bowl of ice water to stop the cooking. Drain again and set aside. In a small bowl, stir together the oyster sauce, water and chili paste. Set aside.

In a large, heavy nonstick frying pan, heat the olive oil over medium-high heat. Add the ginger and garlic and saute for 30 seconds. Don't let the garlic brown. Add the carrot and saute for 1 minute. Add the cauliflower and broccoli and stir until just tender, about 2 minutes. Add the oyster sauce mixture and toss until the sauce is evenly distributed and the mixture is heated through, about 1 minute.

Transfer to a warmed serving dish and garnish with the green onion. Serve immediately.

NUTRITION FACTS:

Serving Size: About 1 cup

Calories: 67
Total fat: 3 g
Saturated fat: 0.5 g
Trans fat: 0 g
Monounsaturated fat: 2 g
Cholesterol: 0 mg
Sodium: 184 mg
Total carbohydrate: 8 g
Dietary fiber: 2 g
Total sugars: 3 g
Added sugars: 0 g
Protein: 2 g

SOURCE: Mayo Clinic

INGREDIENTS:

1 pound potatoes, diced and boiled or steamed
1 large yellow onion, chopped (1 cup)
1 large carrot, diced (1/2 cup)
2 ribs celery, diced (1/2 cup)
2 tablespoons minced fresh dill (or 1/2 tablespoon dried)
1 teaspoon ground black pepper
1/4 cup low-calorie mayonnaise
1 tablespoon Dijon mustard
2 tablespoons red wine vinegar

DIRECTIONS:

Place all ingredients in a bowl and mix thoroughly. Chill before serving.

NUTRITION FACTS:

Serving Size: About 3/4 cup

Total carbohydrate: 14 g
Dietary fiber: 2 g
Sodium: 127 mg
Saturated fat: Trace
Total fat: 1 g
Trans fat: 0 g
Cholesterol: 2 mg
Protein: 1 g
Monounsaturated fat: < 0.5 g
Calories: 77
Added sugars: 0 g
Total sugars: 2 g

SOURCE: Mayo Clinic

INGREDIENTS:

4 cups corn kernels
1 1/2 tablespoons olive oil
3 cups chopped onion
2 cups chopped carrots
2 cups chopped celery
2 teaspoons chopped garlic
1/4 cup all-purpose flour
1 teaspoon cumin
6 cups vegetable stock
2 jalapeno peppers, minced
1 1/2 cups half-and-half
1 teaspoon salt
1/8 teaspoon white pepper
1 tablespoon chopped parsley

DIRECTIONS:

1. Heat oven to 500 F. Place the corn kernels on a baking sheet. Roast in the oven until they begin to caramelize, about 8 minutes.

2. In a large soup pot, heat the oil over medium-high heat. Add the onion, carrots, celery and garlic, stirring constantly. Cook until the vegetables are soft and tender, about 5 minutes. Reduce heat and stir in the corn, flour and cumin. Mix until the flour is evenly dispersed.

3. Add the vegetable stock and jalapenos and let simmer for about 30 minutes. Stir in half-and-half, salt, pepper and parsley. Remove from heat and serve.

NUTRITION FACTS:

Serving size: 8 ounces
Calories: 119
Total fat: 5 g
Saturated fat: 2 g
Trans fat: 0 g
Monounsaturated fat: 3 g
Cholesterol: 9 mg
Sodium: 184 mg
Total carbohydrate: 17 g
Dietary fiber: 2 g
Total sugars: 5 g
Protein: 3 g

SOURCE: Mayo Clinic

INGREDIENTS:

1 tablespoon olive oil
1 yellow onion, chopped (about 1 cup)
3 cloves garlic, chopped
4 plum (Roma) tomatoes, peeled and seeded, then diced
1 tablespoon chopped fresh oregano or
1 teaspoon dried oregano
1 teaspoon ground cumin
4 cups no salt added vegetable stock or broth
1 bay leaf1 carrot, peeled, halved lengthwise, and thinly sliced crosswise (about 1 cup)
1 yellow bell pepper, seeded and diced (about 1 cup)
1 zucchini, halved lengthwise and thinly sliced crosswise (about 1 cup)
1 tablespoon grated lemon zest
2 tablespoons chopped fresh cilantro (fresh coriander)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

DIRECTIONS:

1. In a large saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the garlic and saute for 30 seconds; don't let the garlic brown. Add the tomatoes, oregano and cumin and saute until the tomatoes are softened, about 4 minutes.

2. Add the stock and bay leaf and bring to a boil, then reduce the heat to medium low and bring to a simmer. Add the carrot and bell pepper and cook for 2 minutes. Add the zucchini and simmer until the vegetables are tender, about 3 minutes longer. Stir in the lemon zest and cilantro. Season with the salt and pepper. Discard the bay leaf.

3. Ladle into individual bowls or mugs and serve immediately.

NUTRITION FACTS:

Calories: 62
Total fat: 2 g
Saturated fat: <1 g
Trans fat: 0 g
Monounsaturated fat: 1 g
Cholesterol: 0 mg
Sodium: 156 mg
Total carbohydrate: 9 g
Dietary fiber: 2 g
Total sugars: 5 g
Added sugars: 0 g
Protein: 2 g

SOURCE: Mayo Clinic

INGREDIENTS:

1 tablespoon olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 carrot, diced
1 garlic clove, minced
4 cups fat-free, low-sodium chicken broth
2 large tomatoes, seeded and chopped
1/2 cup chopped spinach
1 can (16 ounces or about 1 1/2 cups) no-salt-added kidney beans, drained
1/2 cup uncooked whole-grain small shell pasta
1 small zucchini, diced (about 1 cup)
2 tablespoons chopped fresh basil

DIRECTIONS:

1. In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots. Saute until softened, about 5 minutes.

2. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.

3. Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.

NUTRITION FACTS:

Serving Size: About 2 cups

• Calories: 200
• Total fat: 4 g
• Saturated fat: 0.5 g
• Trans fat: 0 g
• Monounsaturated fat: 2.5 g
• Cholesterol: 0 mg
• Sodium: 98 mg
• Total carbohydrate: 30 g
• Dietary fiber: 11 g
• Total sugars: 5 g
• Added sugars: 0 g
• Protein: 11 g

SOURCE: Mayo Clinic

INGREDIENTS:

16 oz. frozen mixed bell pepper strips (may be labeled stir-fry mix)
14.5 oz. canned, no-salt-added diced tomatoes, undrained
1 3/4 cups fat-free, low-sodium chicken broth
1/2 can no-salt-added navy beans (drained, rinsed)
3 Tbsp. chopped, fresh basil
2 Tbsp. chopped, fresh parsley
1 Tbsp. balsamic vinegar
1 medium garlic clove (minced)
1/2 tsp. dried oregano (crumbled)
1/8 to 1/4 tsp. crushed red pepper flakes
1 Tbsp. olive oil (extra virgin preferred)
1/4 tsp. salt

DIRECTIONS:

1. In a food processor or blender, process the bell pepper strips, tomatoes with liquid, broth, beans, basil, parsley, vinegar, garlic, oregano, and red pepper flakes until slightly chunky or smooth.
2. Pour into a large saucepan.
3. Bring to a boil over high heat.
4. Reduce the heat and simmer, covered, for 20 minutes, or until the flavors are blended.
5. Remove from the heat.
6. Stir in the oil and salt.

NUTRITION FACTS:

Serving Size: About 1 cup

Calories 136
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 215 mg
Total Carbohydrate 22 g
Dietary Fiber 5 g
Sugars 12 g
Protein 5 g

SOURCE: American Heart Association

INGREDIENTS:

2 pounds boneless, skinless chicken breasts, all visible fat discarded
3 cups sliced carrots (around 1 pound)
3 cups chopped celery
2 medium zucchini, diced
1 14.5-ounce can fat-free, low-sodium chicken broth
6 cups water
3 bay leaves
2 teaspoons dried Italian seasoning
1 teaspoon garlic powder
1/2 teaspoon pepper
1/4 teaspoon salt
1 cup chopped fresh dillweed
OR
2 tablespoons dried dillweed, crumbled
12 ounces dried whole-grain egg noodles

DIRECTIONS:

1. Put the chicken in a large slow cooker. Top with the carrots, celery, zucchini, broth, water, bay leaves, Italian seasoning, garlic powder, pepper and salt.
2. Cook, covered, on low for 8 hours or on high for 4 hours.
3. Transfer the chicken to a large cutting board. Discard the bay leaves. Stir in the dill. Turn off the heat. Let the soup stand, covered, to keep warm.
4. Meanwhile, prepare the egg noodles using the package directions.
5. When the chicken is cool enough to handle, cut it into bite-size pieces. Stir it into the soup.
6. Place the noodles in serving bowls. Ladle the soup over the noodles.

NUTRITION FACTS:

Serving Size: 2 cups

Calories: 329
Total Fat: 5.0 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 1.0 g
Monounsaturated Fat: 1.5 g
Cholesterol: 113 mg
Sodium: 225 mg
Total Carbohydrate: 38 g
Dietary Fiber: 4 g
Sugars: 4 g
Added Sugars: 0 g
Protein: 32 g

SOURCE: American Heart Association

INGREDIENTS:

1 1/2 cups low-fat plain Greek yogurt
2 tablespoons honey or pure maple syrup
2 tablespoons chopped unsalted almonds
1/2 cup finely chopped mango
1/2 cup blueberries
1/4 cup blackberries or raspberries, chopped if large

DIRECTIONS:

1. In a medium bowl, whisk together the yogurt and honey until combined.

2. Line a 13 x 9 x 2-inch baking dish with parchment paper. Using a spatula or knife, spread the yogurt mixture over the paper as thinly as possible.

3. Sprinkle the almonds over the yogurt mixture. Using your fingertips, gently press the almonds into the yogurt mixture.

4. Sprinkle the mango, blueberries, and raspberries over all. Using your fingertips, gently press the fruit into the yogurt mixture.

5. Cover the dish with plastic wrap or aluminum foil. Freeze overnight.

6. At serving time, remove the baking dish from the freezer. Gently lift the parchment paper from the dish and transfer to a cutting board. Using your hands, break the bark into pieces (or you may need to hit it lightly on the surface of the cutting board). It's best to eat the bark immediately. It begins to melt 15 minutes after being removed from the freezer.

NUTRITION FACTS:

Calories 70
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 3 mg
Sodium 15 mg
Total Carbohydrate 10 g
Dietary Fiber 1 g
Sugars 9 g
Protein 4 g

SOURCE: American Heart Association

TOPPING INGREDIENTS:

1/4 cup uncooked rolled oats
1/4 cup all-purpose flour
2 tablespoons trans-fat-free tub margarine, chilled in freezer for 15 minutes
1 tablespoon unsweetened applesauce
1/2 teaspoon ground cinnamon
1 tablespoon stevia sugar blend

CRISP INGREDIENTS:

1 large pear, such as Anjou or Bartlett, peeled and diced
1 teaspoon cornstarch
1/2 teaspoon stevia sweetener
OR
1 stevia sweetener packet
1/8 teaspoon ground ginger
1/8 teaspoon ground cloves
1/8 teaspoon ground cardamom (optional)
1 large apple, such as Granny Smith, Fuji, or Gala, peeled and diced

DIRECTIONS:

1. Preheat the oven to 375°F.

2. In a medium bowl, stir together the crisp ingredients. Spoon ½ cup of the apple-pear mixture into four 6-ounce ovenproof glass custard cups or porcelain ramekins.

3. In a small bowl, stir together the topping ingredients until well blended. Sprinkle the topping over the fruit mixture in each custard cup.

4. Bake for 20 to 25 minutes, or until the fruit mixture is bubbly and the topping is golden brown.

NUTRITION FACTS:

Calories 156
Total Fat 4.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 57 mg
Total Carbohydrate 30 g
Dietary Fiber 4 g
Sugars 15 g
Added Sugars 3 g
Protein 2 g

SOURCE: American Heart Association

INGREDIENTS:

2 tablespoons cold water
1 envelope unflavored gelatin
2 tablespoons lemon juice
1/2 cup skim milk, heated almost to boiling
Egg substitute equivalent to 1 egg, or 2 egg whites
1/4 cup sugar
1 teaspoon vanilla
2 cups low-fat cottage cheese
Lemon zest

DIRECTIONS:

1. Combine water, gelatin and lemon juice in blender container. Process on low speed 1 to 2 minutes to soften gelatin.

2. Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla and cottage cheese to blender container. Process on high speed until smooth.

3. Pour into 9-inch pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish, top with grated lemon zest just before serving.

NUTRITION FACTS:

Serving Size: About 1/8 Cake

Total carbohydrate: 9 g

Dietary fiber: Trace
Sodium: 252 mg
Saturated fat: 0.5 g
Total fat: 1 g
Cholesterol: 3 mg
Protein: 9 g
Monounsaturated fat: Trace
Calories: 79
Trans fat: 0 g
Added sugars: 6 g
Total sugars: 9 g
Potassium: 87 mg

SOURCE: Mayo Clinic

INGREDIENTS:

2 cups sugar
1 3/4 cups all-purpose flour
3/4 cup cocoa powder
2 teaspoons baking soda
2 teaspoons baking powder
1 teaspoon salt
1 1/2 cups fat-free plain yogurt
2 eggs
1 cup freshly brewed hot coffee
1 1/2 teaspoons vanilla extract

DIRECTIONS:

1. Heat the oven to 350 F. In a medium bowl, sift together the sugar, flour, cocoa powder, baking soda, baking powder and salt.

2. In a mixing bowl, add the yogurt. Turn the mixer to low speed and alternate adding the dry ingredients and the eggs to the bowl. Slowly add the coffee and vanilla to the mixture. Continue mixing until the batter is smooth.

3. Coat two 8-inch round cake pans with nonstick spray and pour equal amounts of batter into each cake pan.

4. Bake for about 30 to 35 minutes until toothpick comes out clean when inserted into the center of the cakes.

NUTRITION FACTS:

Serving Size: 1 slice

Calories 157
Total fat 1 g
Saturated fat 0 g
Trans fat 0 g
Monounsaturated fat 0 g
Cholesterol 0 mg
Sodium 34 mg
Total carbohydrate 38 g
Dietary fiber 2 g
Total sugars 26 g
Protein 2 g

SOURCE: American Heart Association

INGREDIENTS:

1 cup frozen blueberries, without sugar
1 cup frozen strawberries, without sugar
½ cup fat-free cottage cheese
1 ½ cups green grapes
1 kiwi for garnish (optional)

DIRECTIONS:

1. Place the blueberries, strawberries, and cottage cheese in a food processor and blend until smooth.

2. Place the grapes in a cup or bowl and spoon blended mixture over the grapes. Garnish with kiwi (optional).

3. Note: If you are using a blender, let frozen fruit thaw, and blend in small batches.

NUTRITION FACTS:

Serving Size: 2 cups

Calories: 64
Total Fat 0g0%
Cholesterol 2mg1%
Sodium 77mg3%
Total Carbohydrate 14g5%
Dietary Fiber 2g8%
Protein 3g6%

SOURCE: Have A Plant