Eating Right

Light & Easy Recipes is a 100-page, full-color magazine cookbook with recipes that help women reduce their risks for heart disease and stroke. It also includes important information on risk factors and prevention. It includes 47 new, easy-to-follow, heart-healthy recipes, along with 24 four-color recipe photos and cooking tips to help women prepare healthier meals for themselves and their families. The recipes follow the American Heart Association diet and are available while supplies last for $3.99 at grocery store checkout stands nationwide during the month of February.
Blackberry Cake with Maple Icing
Serves 16; 1 slice per serving
Cooking spray

3 cups all-purpose flour
2 teaspoons ground ginger
2 teaspoons ground cinnamon
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon ground nutmeg
½ teaspoon ground cloves
¼ teaspoon salt
¾ cup sugar
½ cup canola or corn oil
1 large egg
1 large egg white
1 teaspoon vanilla extract
1 12-ounce jar (1 cup) all-fruit seedless
blackberry jam
½ cup unsweetened applesauce
1 cup low-fat buttermilk

Maple Icing
½ cup confectioners’ sugar
2 tablespoons plus 1 to 2 teaspoons maple
syrup, divided use
3 cups fresh blackberries for garnish (optional)

Preheat the oven to 350°F. Lightly spray a 12-cup Bundt pan with cooking spray.

In a medium bowl, stir together the flour, ginger, cinnamon, baking powder, baking soda, nutmeg, cloves and salt.

In a large mixing bowl, with an electric mixer on medium, beat the sugar, oil, egg, egg white and vanilla until smooth. Beat in the jam and applesauce. Gradually add the flour mixture and the buttermilk alternately, beginning and ending with the flour, beating on medium after each addition. Pour into the pan.

Bake for 55 to 60 minutes, or until a cake tester or wooden toothpick inserted in the center comes out clean. Transfer the pan to a cooling rack. Let cool for about 10 minutes. Turn the cake out onto the rack and let cool completely, about 1 hour. Transfer to a cake plate.

In a small bowl, stir together the confectioners’ sugar and 2 tablespoons maple syrup. Stir in the remaining one to two teaspoons maple syrup a few drops at a time until the icing is pourable but not too thin. Drizzle over the cooled cake before slicing. Garnish each serving with about 1/4 cup blackberries.

Rosemary Chicken with Mediterranean Brown Rice
Serves 4; 3 ounces chicken and ½-cup rice per serving

½ cup uncooked instant brown rice
½ 0.7-ounce packet Italian salad dressing mix
1 teaspoon chopped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 tablespoons olive oil
½ cup dry white wine (regular or nonalcoholic)
½ teaspoon grated lemon zest
2 tablespoons fresh lemon juice
2 medium green onions, finely chopped
1 teaspoon chopped fresh oregano leaves (optional)
1 medium lemon, quartered

Prepare the rice using the package directions, omitting the salt and margarine.

Meanwhile, sprinkle the salad dressing mix and rosemary over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Add the chicken and immediately reduce the heat to medium. Cook for four minutes on each side, or until no longer pink in the center. Transfer to a plate.

Increase the heat to medium high. In the same skillet, stir together the wine, lemon zest and lemon juice. Cook for two minutes, or until reduced to about 1/4 cup. Remove the skillet from the heat.

Stir the green onions and oregano into the cooked rice. Spoon the rice onto a platter. Arrange the chicken on the rice. Spoon the sauce over the chicken. Squeeze the lemon over the chicken and rice.
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