Savory Potato Salad

Here’s a potato salad that’s both traditional and new—with great taste and a low-fat twist.

Yield: 10 servings

Serving size: ½ cup

Ingredients

  • 6 medium potatoes (about 2 pounds)
  • 2 stalks celery, finely chopped
  • 2 scallions, finely chopped
  • ¼ cup red bell pepper, coarsely chopped
  • ¼ cup green bell pepper, coarsely chopped
  • 1 tablespoon onion, finely chopped
  • 1 egg, hard boiled, chopped
  • 6 tablespoons mayonnaise, light
  • 1 teaspoon mustard
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon dill weed, dried

Directions

  1. Wash potatoes, cut in half, and place in saucepan of cold water.
  2. Cook covered over medium heat for 25–30 minutes or until tender.
  3. Drain and dice potatoes when cool.
  4. Add vegetables and egg to potatoes and toss.
  5. Blend together mayonnaise, mustard, salt, pepper, and dill weed.
  6. Pour dressing over potato mixture and stir gently to coat evenly.
  7. Chill for at least 1 hour before serving.

Calories 98, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 21 mg, Sodium 212 mg, Total Fiber 2 g, Protein 2 g, Carbohydrates 18 g, Potassium 291 mg

Classic Macaroni and Cheese

This recipe proves you don’t have to give up your favorite dishes to eat heart healthy meals. Here’s a lower-fat version of a true classic.

Yield: 8 servings

Serving size: ½ cup

Ingredients

  • 2 cups whole grain macaroni
  • 2 cups onions, chopped
  • 2 cups evaporated fat-free milk
  • 1 medium egg, beaten
  • ¼ teaspoon black pepper
  • 1¼ cups low-fat cheddar cheese, finely shredded
  • Nonstick cooking spray, as needed

Directions

  1. Cook macaroni according to directions—but do not add salt to the cooking water. Drain and set aside.
  2. Spray casserole dish with nonstick cooking spray.
  3. Preheat oven to 350° F.
  4. Lightly spray saucepan with nonstick cooking spray. Add onions to saucepan and sauté for about 3 minutes.
  5. In another bowl, combine macaroni, onions, and the rest of the ingredients and mix thoroughly.
  6. Transfer mixture into casserole dish.
  7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

 

Calories 200, Total Fat 4 g, Saturated Fat 2 g, Cholesterol 34 mg, Sodium 120 mg, Total Fiber 5 g, Protein 15 g, Carbohydrates 29 g, Potassium 119 mg

These recipes are from the Heart Healthy Home Cooking African American Style Cookbook from the NIH National Heart, Lung, and Blood Institute.