The healthy heart recipe provides for food that is low in fats and cholesterol, sugar and salt. The sample menu illustrates diet that will provide daily calories as required. Only 30% or less of these calories are derived from fats. They contain less than 300 mg. of cholesterol, less than 3 gm. of sodium and very modest amount of sugar.

The recipe is also provided with information about nutrient content as well as cholesterol and sodium content per serving for those people who would like to personally calculate their daily intake of nutrients, fats and cholesterol as well as sodium.

FISH CARDILLO

Ingredients

6 pcs. fish (any fish), medium, 1/2 k.
4 tsps. corn oil for frying
1/4 cup flour for dredging
1 pc. onion (big)
3-4 pcs. tomatoes, chopped
1/2 cup eggwhites
15 stalks green onions, chopped
A dash of ground pepper

Procedure

    1. Clean fish very well. Remove scales and gills and wash thoroughly. Drain and set aside.
    2. Heat cooking oil for frying. Dredge fish in flour.
    3. Fry fish until golden brown. Set aside.
    4. Saute onion and tomatoes. Add 1/2 cup of water.
    5. Add fish and beaten eggwhites. Let it simmer. Then season with ground pepper
    6. Sprinkle with chopped green onions.

Yield: 6 servings

Per Serving

    Calories : 142 calories
    Protein : 23 gms.
    Fat : 4 gms.
    Carbohydrate: 11 gms.
    Cholesterol : 30 mg.
    Sodium : 86 mg.