A little something for the heart

Ebony, April, 2005 by Charlotte Lyons

Yields 4 servings

CALORIES 555, TOTAL FAT 20.0G, CHOLESTEROL 96MG, CARBOHYDRATE 62.7G, PROTEIN 34G, SODIUM 550MG.

Baked Curried Fruit

1   20-ounce can sliced peaches
1   20-ounce can bing cherries
1   20-ounce can pineapple chunks
2   11-ounce cans mandarin oranges
2/3 cup light brown sugar
2   teaspoons curry powder
    Juice of 1 lemon
2   tablespoons margarine

Drain fruits well in a colander until all juice has run off,
1 to 2 hours. Prepare a shallow casserole (8x12 inches or similar
size) by greasing it with margarine. Add fruit, cover
with a mixture of brown sugar and curry powder, sprinkle
with lemon juice and dot with margarine. Cover and bake
for 1 hour in the oven at 300 degrees.

Yields 12 servings (1/2 cup each)

CALORIES 112, TOTAL FAT 2.0G, CHOLESTEROL. 0MG, CARBOHYDRATE 24.2G PROTEIN 1.3G, SODIUM 29MG.

Banana Berry Smoothie

2 ripe bananas
1 teaspoon fresh lemon juice, plus i tablespoon
1 cup plain low-fat yogurt
1 cup sliced fresh or frozen unsweetened strawberries
3 tablespoons honey
1 tablespoon orange juice
2 whole strawberries for garnish

Peel and slice the bananas. Sprinkle them with 1 teaspoon
lemon juice, then place them in a plastic bag and
freeze them until solid, about 2 hours or up to 24 hours.
Place the frozen banana pieces, yogurt, strawberries, honey,
orange juice and remaining 1 tablespoon lemon juice in
a blender or food processor. Process to make a thick puree.
Pour the smoothie into two tall glasses, garnish with whole
strawberries and mint if desired.

Yields 2 servings

CALORIES 308, TOTAL FAT 3G, CHOLESTEROL 7MG, CARBOHYDRATE 68G, PROTEIN 8G, SODIUM 83MG.

Potatoes With Thyme, Lemon
And Garlic

1   pound unpeeled red potatoes, cooked and sliced
1   tablespoon plus 1 teaspoon olive oil
1/2 teaspoon dried thyme, crushed
1   clove garlic, minced
2   tablespoons fresh lemon juice
2   tablespoons thinly sliced green onion
    Salt and pepper to taste

Heat 1 tablespoon of the olive oil in a medium-size skillet
and add the thyme and garlic. Cook and stir over low
heat for 2 to 3 minutes or until soft. Add the potatoes and
turn them until they are well-coated with the oil. Sprinkle
the potatoes with the lemon juice and toss thoroughly, then
drizzle with remaining 1 teaspoon of olive oil. Toss the
mixture gently but thoroughly once more with sliced green
onion, and season to taste with salt and pepper before serving.

Yields 4 servings

CALORIES 301, TOTAL FAT 1.7G, CHOLESTEROL 0MG, CARBOHYDRATE 66.8G, PROTEIN 7.7G, SODIUM 130MG.

Greens And Cabbage Skillet

2   quarts water
1   pound collards, turnip or kale,
    stems removed rinsed and finely chopped
1/2 medium head cabbage, coarsely shredded
2   teaspoons olive oil
1   medium onion, quartered and sliced
1   medium clove garlic, minced
1/8 teaspoon crushed red pepper
2   teaspoons plain rice vinegar
1/4 teaspoon salt

Bring the water to a boil over high heat in a large
saucepan. Stir in the greens. Return to a boil. Cook until
greens are tender, about 10 minutes. Transfer the greens
to a colander with a slotted spoon, leaving the water in
saucepan. Drain greens well. Return the water to a boil.
Stir in the cabbage; cook until cabbage is tender, about 3
minutes. Place the cabbage in colander with greens to
drain well. Set aside. Heat a large skillet over medium-low
heat. Add the olive oil into skillet and swirl to coat the
bottom. Add the onion, garlic and crushed red pepper,
cook and stir until onion is just tender, about 3 minutes.
Stir in the greens and cabbage; cook and stir for 5 minutes.
Drizzle with rice vinegar. Season the greens and cabbage
with the salt.