Good Food for a Healthy Heart Cookbook and Giveaway

I have a cookbook to share and giveaway, just in time for American Heart Month! *Good Food for a Healthy Heart (Hearst, February 2015) by the editors of Good Housekeeping, is a collection of 185 delicious family-friendly recipes featuring everyday fare that’s low in sodium, calories, and saturated fat.

*I received a copy of this book free of charge from Sterling Publishing in exchange for my honest review.

 We always make a conscious effort to eat healthier the beginning of a new year, especially if I have to don a bathing suit in January.

{*shudder*}

I included some of the recipes that appealed to me in the collage above. Clockwise starting at the top left corner:  Healthy Club Sandwiches, Whole Grain Blueberry Muffins, Cauliflower Mac ‘n’ Cheese, Vegetable Herb Stuffing, Seared Steak with Minted Watermelon, Italian-Spiced Shrimp Casserole, Jam Crumble Bars, Perfect Guacamole, Turkey Meatball Lettuce Wraps, Blueberry-Lemon Tiramisu, Grilled Pork and Apple Salad, Nutella and Banana on Challah.

One of the features that I liked about this cookbook is that recipes are indexed by icon: 30 minutes or less; Low Calorie (500 calorie or fewer for each main dish. Sides/snacks/desserts limited to 150 calories) ; Low Saturated Fat (main dishes contains no more than 5 grams saturated fat and 150 mg cholesterol. Sides/snacks/desserts no more than 2 grams sat fat and 50 mg cholesterol) ; Low Sodium (main dishes with no more than 480 mg sodium. Sides/snack/desserts no more than 360 mg sodium) ; High Fiber (all recipes with 5 grams or more of dietary fiber) ; and Make Ahead.

What I like too is that you can cook with confidence, knowing that all the Good Housekeeping recipes been triple-tested with their four-step system.

I made Almond-Crusted Chicken with Rainbow Slaw from the cookbook, flavorful, colorful and healthy!

Chicken cutlets get an oven-crisped coating of chopped almonds, served with a colorful slaw of carrots, red cabbage, oranges and yellow peppers for a refreshing, crunchy immune-supporting side.

Serves: 4

Yields: 4 main-dish servings

Total Time: 30 min

Prep Time: 20 min

Oven Temp: 450

Ingredients

2 medium oranges

4 cups (12 ounces) red cabbage, thinly sliced

2 large carrots, cut into thin matchsticks

1 large yellow pepper, very thinly sliced

2 tablespoons chives, snipped

3 tablespoons white wine vinegar

4 teaspoons canola oil

Salt & Pepper

1 tablespoons all-purpose flour

1/2 cups almonds, very finely chopped

1 large egg white

1/4 teaspoons ground cumin

1/4 teaspoons no-salt-added chili powder

4 (4 ounces each) skinless, boneless chicken-breast cutlets

For Rainbow Slaw:

 Cut peel and white pith from oranges; discard. Cut oranges into segments; transfer to large bowl with their juices. Add cabbage, carrots, yellow pepper, chives, vinegar, 1 teaspoon oil, and 1/4 teaspoon each salt and freshly ground black pepper. Toss well; let slaw stand.

To prepare chicken:

Arrange oven rack in lowest position; place a baking sheet on rack. Preheat oven to 450 degrees F.

Spread flour on medium plate; spread almonds on another plate. In pie plate, beat egg white until foamy.

Sprinkle cumin, chili, and 1/4 teaspoon each salt and pepper over chicken. Press 1 side of 1 piece chicken in flour; shake off excess. Dip same side in egg white; press into nuts. Repeat with remaining chicken.

Remove hot baking sheet from oven; brush with remaining oil. Add chicken, nut side down; roast on lowest rack 10 to 12 minutes or until chicken is cooked through. (Instant read thermometer inserted horizontally into chicken should register 165 degrees F.) Serve with slaw.

You can find a printable recipe, here.

Nutritional Information (per serving) Calories 350, Total Fat 15g, Saturated Fat 2g, Cholesterol 63mg, Sodium 425mg, Total Carbohydrate 28g, Dietary Fiber 7g

Cardiovascular disease—including heart disease, stroke, and high blood pressure—is the number 1 killer of women and men in the US. Choosing a healthy diet is one of the most important steps you can take as you begin your journey to better heart health.

If you’d like to win a copy of Good Food for a Healthy Heart, just leave a comment and mention that you’d like to have a healthy heart. :)

This giveaway is open to those living in the continental US. A winner will be chosen March 4th.

THIS GIVEAWAY IS NOW CLOSED.

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