Recipes – Recipes for the Heart

Circa 1998
Title Recipes with vegetables and fruits

Jalapeno Broth with Crispy Tortilla

4 cups chicken stock or canned low-sodium chicken broth

2 medium jalapeno chilies, cut crosswise in 3/8-inch slices

3 cloves garlic crushed and halved

2-inches x 1/2-inch strip orange zest

2 corn tortillas

1/4 tsp. ground cumin

Non-stick cooking spray

Preheat the oven to 400 degrees. In a deep saucepan combine the chicken stock, jalapenos, garlic, and orange peel. Bring almost to a boil over high heat; when steam is rising from the pot, reduce the heat and keep the soup just below a simmer over low to medium heat for 20 minutes. Remove the garlic and orange peel from the soup. Discard the garlic. Cut the orange peel into five strips and reserve. While the soup cooks, make the crispy tortillas; cut each tortilla in half. Stack the four halves and cut them crosswise into 3/4-inch strips. Cover a baking sheet with aluminum foil. Arrange the pieces of tortilla in a one layer on the foil, keeping them close together but not overlapping. Sprinkle the cumin over the tortillas. Coat them with non-stick spray.

Bake the tortilla strips until they are crisp but not colored, about 5 minutes. Let them rest on the baking sheet; they get crisper as they cool.

Pour the soup into individual bowls, including some slices of jalapeno for garnish. Sprinkle some of the reserved orange zest into each serving and top with 6 of the crispy tortillas. Place the remaining tortilla strips in a bowl and pass around separately. Serve immediately.

Serves 4, with 95 calories and 3 grams fat per serving.

check this out

Southwest Salad

Here’s a fun way to add some legumes and a spicy, southwestern taste to tonight’s menu. This takes no time at all to fix, but make it a little ahead so that the flavors have time to blend:

1 16 oz. can kidney or pinto beans, drained and rinsed

1 cup frozen corn, thawed

1 cup green or red sweet pepper, chopped

1 cup tomato, chopped

1 medium red onion, chopped

1 jalapeno pepper, finely chopped (optional)

4 Tbsp cider (or other) vinegar

1 Tbsp vegetable oil

1 1/2 tsp chili powder

1/8 tsp sugar

Dash of salt (optional)

Combine all the vegetables in a medium bowl. In a small bowl, whisk together the vinegar, oil, chili pow der, sugar and salt (if using it). Pour over the vegetable mixture. Cover and chill for at least a half hour so the flavors will blend. Can be refrigerated for 1-2 days ahead if desired. Stir before serving.

Each of the 4 servings contains 205 calories and 4 grams of fat.

check this out

Turkey Fajitas with Cilantro Sauce

2 Tbsp. fresh lime juice

1 clove garlic, crushed

1 tsp. finely chopped jalapeño pepper

4 turkey cutlets, about 3 oz. each, cut into 1-inch strips

1/2 cup nonfat plain yogurt

1/2 cup packed cilantro leaves

2 cups Romaine lettuce, cut crosswise into strips

1 cup red, green or yellow bell pepper, thinly sliced

Preheat oven to 350 degrees. Combine the lime juice garlic and jalapeño in a bowl. Add the turkey strips, turn to coat and set aside. Process the yogurt and cilantro in a food processor until smooth; transfer to a small bowl and refrigerate until ready to use. Wrap the flour tortillas in foil and place in the oven until warm, about 10 minutes. Meanwhile, heat a large non-stick skillet over high heat until it is hot enough to evaporate a drop of water upon contact. Add 1 teaspoon of oil and tilt the pan to coat evenly. Add the turkey strips one at a time and cook until they are browned, about one minute per side. To assemble the fajitas, place a flour tortilla on a plate. Add a layer of shredded Romaine, one-quarter of the turkey, tomatoes, and peppers, and spoonful of cilantro yogurt sauce. Fold the tortilla around the filling and serve.

Each of the four servings contains 260 calories and 3.5 grams of fat.

check this out

Applesauce Spice Cookies

1/3 cup soft margarine

1/2 cup granulated sugar

1 1/2 cups applesauce

1 tsp. vanilla

2 cups whole wheat flour

1 tsp. cinnamon

1 tsp. nutmeg

1/2 tsp. ground cloves

1 tsp. baking powder

1/2 tsp. baking soda

1 egg


1 Tbs. granulated sugar

1/4 tsp. cinnamon

Preheat the oven to 425 degrees. Using electric mixer, cream margarine and sugar until smooth; add applesauce, vanilla and egg; beat well. Add flour, cinnamon, nutmeg, cloves, baking powder and soda; mix well. Drop by spoonful’s onto baking sheet coated lightly with non-stick vegetable spray. Bake for 15 to 20 minutes or until evenly browned. Combine sugar and cinnamon for topping; sprinkle over hot cookies. Let cool on racks.

Makes 36 medium cookies, with 57 calories and 2 grams fat per cookie.

The American Institute for Cancer Research can be reached:

by mail at: American Institute for Cancer Research

1759 R Street NW

Washington, D.C. 20009

by telephone at: 1-800-843-8114 (202-328-7744 in D.C.)

by fax at: 202-328-7226

by e-mail at:

sharing is caring

we did our part - now do yours and share

like a good neighbor, share

Related Articles: