01/18/2007

One-Dish Meals Get a Heart-Healthy Makeover
When the winds howl and the temperature drops to the bone-chilling sub-zero range, there is nothing quite as welcoming as a simmering casserole or hearty soup, just like mom used to make. Many family-favourite recipes have been handed down from generation to generation. These casseroles may be heart-warming, but not always heart-healthy.

When the Beef Information Centre asked loyal beef fans to submit recipes for their one-pot meals, many recipes were found to be high in fat or salt, or both. "Our home economists, with the help of Heart and Stroke Foundation of Canada dietitians, set to work giving these yummy casseroles, soups and skillet meals a healthy makeover," says Joyce Parslow, a home economist at the Beef Information Centre. "Our criteria were to maintain the flavour-intensity, while relying on heart-healthy cooking methods and updated ingredients. We also built in lots of easy preparation options to make sure the recipes fit into busy family schedules. After asking real families to test and approve the modifications we made, we knew our clever casseroles were ready to swap back to home cooks."

Now available free at the meat counter of participating grocery stores, the booklet Clever Casseroles contains recipes for old-but-new one-dish dinners, such as "Beef and Black Bean Chili" and "Mediterranean Beef & Pasta Bake" that are sure to please your doctor as well as your family.

"Casseroles that are built around lean or extra-lean ground beef and include lots of vegetables and legumes or whole grain pasta are packed with heart-healthy goodness," explains registered dietitian and nutrition consultant Zannat Reza. "By using lean and extra-lean ground beef, the amount of fat is reduced. And the good news is that you'll still get all of the 14 essential nutrients, including iron, that you would find in a steak or roast. That's why the Heart and Stroke Foundation of Canada allows lean and extra lean ground beef to carry the Health Check symbol indicating that they can be part of a healthy eating pattern."

Reza shares some of her healthy recipe make-over strategies for you to use with your family's favourite meals.

  • Start with lean or extra-lean ground beef, with less than 10% fat (extra-lean) or 17% fat (lean). Both contain 14 essential nutrients.
  • For oil-free frying, use non-stick pans and pan-fry lean ground beef with vegetables over medium heat. Stir occasionally.
  • Add flavour-packed ingredients in small amounts. Try aged Cheddar, Parmesan and feta cheeses, pesto, sun-dried tomatoes and olives.
  • Punch up the aroma and taste with a pinch of fresh herbs or citrus peel or a splash of vinegar or citrus juices.
  • Be generous when adding vegetables. Use different coloured vegetables to get a burst of antioxidants.
  • When adding salt, do so during cooking, not at the end. You'll need less salt since you'll get more complex flavours, not just salt flavour.
  • For a fibre boost, use whole wheat pasta in pasta dishes, or canned beans and chickpeas.
  • A can of this and a can of that make for easy short cuts. Just look for canned vegetables and soups that are lower in fat and have no added salt.

Order a free copy of Clever Casseroles, full of heart-healthy cooking tips.
Heart-Healthy Makeover #1: We used no-oil frying, a boost in veggie content plus lean beef and chick pea additions for a low-fat protein and fibre bonus. Sodium reduced broth and soy sauce are standard grocery store ingredients.
Heart-Healthy Makeover #2: We used no-oil frying, lighter cheeses, sodium-reduced pasta sauce plus lean beef for this health conscious recipe. It’s also a great way to sneak some child-adverse spinach into dinner.
Heart-Healthy Makeover #3: Many soups start with high-sodium soup mixes - this version uses seasonings, low-sodium broth and canned tomatoes instead.