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Cooking With Less Saturated Fat

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Pork Puchero

Adapted from

  1. Simmer 2 pounds cubed pork (0.9 kg) in a large pot filled with boiling water. Reduce heat, and simmer on low heat for at least 2 hours so the meat can achieve the right tenderness. Remove the meat from the pot. Skim fat from the water (broth). Add ¼ pound (0.1 kg) green beans, 2 potatoes (cubed), and 1 head of cabbage (sliced) to the broth.
  2. In a medium saucepan, saute 1 chopped celery stalk, 1 chopped green pepper, 4 chopped green onions, and 2 cloves crushed garlic in 1 tablespoon vegetable oil.
  3. Add ½ cup low-sodium tomato sauce. Simmer for a few minutes so the flavors can mix. Add some pork broth from the previous pot and 1 cup chickpeas (garbanzo beans).
  4. Serve steamed white or brown rice in deep dishes. Place a scoop of the pork and vegetables over the rice and pour the tomato sauce on top.

Oven-Baked Potatoes

  1. Cut potatoes in the shape of thick french fries.
  2. Leave peel on. Arrange on a baking sheet that has been lightly sprayed with nonstick cooking spray.
  3. Bake at 350°F for 1 hour.

Eggplant Omelet

  1. Saute ½ cup chopped eggplant, ½ cup chopped onion, and 1 bay leaf in 2 teaspoons vegetable oil. Continue cooking until the vegetables are tender, and remove them from the heat. Remove and discard the bay leaf.
  2. Whip 1 egg with ¼ cup low-fat milk.
  3. Grease an 8-inch skillet with 1 teaspoon vegetable oil. Pour whipped egg and milk into the greased and heated skillet, and cook so the egg batter resembles a pancake or omelet. Flip the omelet.
  4. Pour the eggplant and onion on half of the omelet and fold over.
  5. Slide the omelet onto a plate. Open the omelet, and season with black pepper. Refold before eating.

Kamote (Sweet Potato) Salad

  1. Dice boiled sweet potatoes to yield 2 cups.
  2. To make the dressing, combine 1 tablespoon kalamansi juice, 1/3 cup low-fat mayonnaise, 1 tablespoon diced onion, 2 tablespoons diced celery, 1 tablespoon diced reduced-sodium pickle, 2 tablespoons diced red pepper, and ¼ teaspoon salt.
  3. Pour dressing over the 2 cups of diced sweet potatoes and mix.
  4. Can be served warm or chilled.


Note: The very sour kalamansi looks like a small, round lime and tastes like a cross between a lemon and a mandarin orange. It is very popular in the Philippines. You may substitute 3 parts lemon juice to 1 part mandarin orange juice, mixed together, for the kalamansi.

Fruit Shake

  1. Cut your favorite fruit into chunks.
  2. Place in a blender, along with fat-free milk or plain, fat-free yogurt, vanilla extract, and ice.
  3. Blend until smooth.

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Information on this page is taken from the English print version of “Healthy Heart, Healthy Family: A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.

Last Updated March 2012

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