Yield: 4 (1 cup salad and 2 tablespoons dressing) servings.

Ingredients:
4 boneless skinless chicken breasts
1 cup red seedless grape halves
1/2 cup chopped celery
2 tablespoons slivered almonds, toasted
1/2 cup commercial fat-free poppy seed salad dressing

Directions:
Rinse the chicken. Combine the chicken with enough water to cover in a saucepan. Cook until tender; drain. Chill, covered, in the refrigerator. Cut the chicken into bite-size pieces. Combine the chicken, grapes, celery and almonds in a bowl. Add the salad dressing, tossing to coat. Spoon onto lettuce-lined plates.

Recipe Source: Saint Thomas Heart Cookbook - Taste of the Mediterranean

Yield: Makes 3-4 dozen cookies.

Ingredients:
1 cup white sugar
1/3 cup canola oil
1 tsp. vanilla extract
1 Tbsp. lemon extract
2 egg whites
1 cup unbleached all-purpose flour
1-1/2 cups white whole wheat flour
1/2 tsp. baking soda
1/4 tsp. salt
1/4 cup skim milk

Directions:
Preheat oven to 375 degrees. Line two cookie sheets with parchment paper or spray with nonstick spray. In a large mixing bowl, beat sugar, canola oil, vanilla, lemon extract and egg whites until fluffly. Combine flours, baking soda and salt in a separate bowl. Stir flour mixture into wet ingredients, a little at a time, alternating with skim milk. Cover with plastic wrap and refrigerate several hours or overnight. Roll dough out onto a lightly floured surface about 1/8-inch thick. Cut into desired shapes. Transfer to prepared cookie sheets. Bake 10 minutes or until just browned around the edges. Cool completely. Decorate with cream cheese frosting if preferred.

Recipe Source: Saint Thomas Heart

Yield: 16 servings.

Ingredients:
3 3/4 pounds asparagus spears
1/2 cup rice vinegar
1/4 cup water
1/4 cup lemon juice
1 (4-ounce) jar diced pimentos, drained
2 teaspoons olive oil
1 teaspoon dry mustard
1 teaspoon grated lemon peel
1 teaspoon white pepper

Directions:
Snap off the tough ends of the asparagus. Remove the scales. Combine the asparagus with just enough water to cover in a saucepan. Bring to a boil. Cook for 6 to 8 minutes or until tender-crisp; drain. Arrange the asparagus in a 9x13-inch dish. Pour a mixture of the remaining ingredients over the asparagus. Chill. Remove the asparagus to a serving platter using a slotted spoon.

Recipe Source: Saint Thomas Heart

Yield: 12 (1/4-cup) servings

Ingredients:
2 cups fresh cranberries
1 cup chopped Red Delicious apple
1 (8-ounce) can unsweetened crushed pineapple, drained 1/4-1/3 cup Splenda
1 (10.5 ounce) can mandarin oranges, juice pack, no sugar added, drained
1/2 cup dried cranberries, optional

Directions:
Process the fresh cranberries in the food processor until coarsely ground. Combine the ground cranberries, chopped apple, drained pineapple and Splenda in a bowl. Stir until well mixed. Add the dried cranberries and drained mandarin oranges. Stir gently until combined. Chill, covered for 8 hours. Serve.

If the dried cranberries are omitted: calories: 34 and carbohydrate: 9 g.

Recipe Source: Saint Thomas Heart

Yield: Approximately 12 (3-ounce) servings.

Ingredients:
1 (5-pound) turkey breast
2 teaspoons each: minced fresh thyme, parsley, sage, and rosemary
1 teaspoon grated lemon rind
1/4 teaspoon coarsely ground black pepper
4 garlic cloves, minced

Directions:
Combine herbs, lemon rind, black pepper and garlic in a small bowl; set aside. Remove skin from turkey breast. Spray turkey with butter-flavor cooking spray. Rub with the fresh herb mixture. Wrap turkey in cheesecloth; spray again with cooking spray. Place in cooking bag following package directions. Bake at 375 degrees until meat thermometer registers 170 degrees. Let stand 10 minutes; remove from bag. Cut into slices.

Recipe Source: Saint Thomas Heart

Yield: 36 (1/2-inch slice) servings.

Ingredients:
3 1/2 cups flour
2 1/2 cups sugar
2 teaspoons baking soda
1 cup egg substitute
1 1/2 teaspoons pumpkin pie spice
2/3 cup water
1/2 teaspoon baking powder
1/3 cup canola oil
1/2 teaspoon salt
1 (16-ounce) can pumpkin
1/4 teaspoon cinnamon

Directions:
Spray two 5x9-inch loaf pans with nonstick cooking spray. Combine the flour, baking soda, pumpkin pie spice, baking powder, salt, and cinnamon in a bowl and mix well. Beat the sugar and egg substitute in a large mixer bowl until creamy. Add the dry ingredients, water, oil and pumpkin. Beat until blended, scraping the bowl occasionally. Spoon evenly into the prepared loaf pans. Bake at 325 degrees for 65 to 70 minutes or until loaves test done. Cool in pans on a wire rack. Invert onto wire rack. Serve with nonfat cream cheese.

Recipe Source: Saint Thomas Heart

Yield: 8 servings (1 slice=1 serving)

Ingredients:
1 (4-serving size) package sugar free, fat free instant butterscotch pudding
1 3/4 cups skim milk
1 cup canned pumpkin
2 tablespoons Splenda Brown Sugar Blend
1 teaspoon pumpkin pie spice
1 reduced fat graham cracker pie crust
Fat-free whipped topping, optional

Directions:
Combine pudding mix and skim milk in a mixing bowl and mix according to package directions. Add pumpkin, brown sugar substitute, and spice; mix well. Pour filling into prepared crust; refrigerate until completely chilled. Cut into eight equal portions. Garnish with whipped topping, if desired.

NOTE: If desired, omit crust; mix filling as directed and portion into eight pudding or custard cups. Top each serving with 1 tablespoon whipped topping and sprinkle with additional pumpkin pie spice. This will yield eight approximate half cup portions. The nutritional analysis will be: 64 calories; 2.5 g. protein; 12 g. carbohydrate; 0.4 g. fat; 1.2 mg. cholesterol; 205 mg. sodium; 1.3 g. fiber, and 6% calories from fat.

Recipe Source: Saint Thomas Heart

Yield: 4 servings

Ingredients:
1/2 cup diced celery
3 tablespoons raisins or dried cranberries
2 tablespoons chopped nuts
1/2 cup fat free mayonnaise
1/4 cup cranberry orange relish
4 cups loosely packed torn romaine lettuce

Directions:
Combine first 5 ingredients in a medium bowl; toss gently. Fold in the mayonnaise and cranberry orange relish; toss gently, mixing well. Place 1 cup lettuce on each of 4 individual salad plates; top with 1 cup turkey mixture.

Recipe Source: Saint Thomas Heart

Yield: 12 servings (serving size: 1/2 cup)

Ingredients:
Cooking spray
1cup uncooked long-grain brown rice
1 1/2 cups chopped celery
1/2 cup dried sweet cherries or cranberries
1 cup chopped onion
1/2 cup chopped dried apricots
1 cup uncooked wild rice
1/2 cup chopped pecans, toasted
2 garlic cloves, minced
1/4 teaspoon salt
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon freshly ground black pepper
1 1/2 tablespoons chopped fresh sage

Directions:
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add celery, onion, wild rice, and garlic to pan; sauté 3 minutes. Stir in broth and sage; bring to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in brown rice, and bring to a boil. Cover, reduce heat, and cook 30 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 10 minutes. Stir in cherries and remaining ingredients.

Recipe Source: Saint Thomas Heart

Yield: Serves 6; 1 cup chicken mixture and 1/2 cup rice per serving

Ingredients:
1 1/2 cups uncooked instant brown rice
3 tablespoons cornstarch
1 1/3 cups fat-free, low-sodium chicken broth
3 tablespoons dry sherry or fresh orange juice
2 tablespoons soy sauce (lowest sodium available)
1 tablespoon plain rice vinegar
2 teaspoons chili oil
1 tablespoon grated peeled gingerroot
3 medium garlic cloves, minced
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes
2 teaspoons toasted sesame oil
8 ounces mushrooms, sliced
1 cup diced red bell pepper
1 8-ounce can water chestnuts, drained
3/4 cup sliced green onions
1/2 cup pecan halves, dry-roasted
1/4 teaspoon crushed red pepper flakes

Directions:
1. Prepare the rice using the package directions, omitting the salt and margarine. Set aside. Cover to keep warm.

2. Put the cornstarch in a medium bowl. Add the broth, sherry, soy sauce, and vinegar, whisking to dissolve. Set aside.

3. In a large skillet or wok, heat the chili oil over high heat, swirling to coat the bottom. Cook the gingerroot and garlic for 1 minute, stirring constantly. Reduce the heat to medium high. Stir in the chicken. Cook for 4 minutes, or until the chicken is lightly browned, stirring constantly. (The chicken won't be done at this point.) Transfer to a plate. Wipe the skillet with paper towels.

4. In the same skillet, still over medium-high heat, heat the sesame oil, swirling to coat the bottom. Cook the mushrooms, bell pepper, and water chestnuts for 5 to 7 minutes, stirring frequently.

5. Whisk the broth mixture. Stir it into the mushroom mixture. Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center.

6. Stir the green onions, pecans, and red pepper flakes into the chicken mixture. Cook for 2 minutes, stirring frequently. Serve over the rice.

Recipe Source: This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Yield: Serves 4; 2 tacos per serving

Ingredients:
Cooking spray
1/2 cup fat-free sour cream
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1 small garlic clove, minced
1 teaspoon smoked paprika
1/2 teaspoon chipotle powder
1/8 teaspoon salt
12 ounces boneless pork loin chops (about 3/4 inch thick), all visible fat discarded
8 medium green onions (6 to 8 inches long)
8 6-inch corn tortillas
2 cups loosely packed shredded spinach or romaine
1 medium tomato, cut into thin wedges
1 small lime, cut into 4 wedges

Directions:
1. Lightly spray the grill rack with cooking spray. Preheat the grill on medium.

2. In a small bowl, whisk together the sour cream, cilantro, lime juice, and garlic. Set aside.

3. In a separate small bowl, stir together the paprika, chipotle powder, and salt. Sprinkle over both sides of the pork. Using your fingertips, gently press the mixture so it adheres to the pork.

4. Grill the pork for 3 to 4 minutes on each side, or until it registers 145°F on an instant-read thermometer. Transfer to a cutting board. Let stand for 3 minutes.

5. Grill the green onions for 1 to 2 minutes on each side, or until they begin to brown. Transfer to the cutting board.

6. Warm the tortillas using the package directions.

Recipe Source: This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Yield: Serves 4; 3 ounces turkey, 3/4 cup mash, and 1 tablespoon sauce per serving

Ingredients:
1/4 teaspoon salt and 1/4 teaspoon salt, divided use
1/4 teaspoon pepper, 1/4 teaspoon pepper, and pinch of pepper, divided use
1 1-pound turkey tenderloin, all visible fat discarded, cut crosswise into 8 medallions
2 teaspoons olive oil
2 medium sweet potatoes, peeled and thinly sliced
1 medium onion, thinly sliced
1 large Granny Smith apple, peeled and thickly sliced
1/4 teaspoon ground cinnamon
2/3 cup unsweetened apple cider or 100% apple juice and 1/4 cup unsweetened apple cider or 100% apple juice, divided use
1/4 cup chopped walnuts, dry-roasted 1 tablespoon coarse-grain mustard (lowest sodium available)
2 tablespoons minced green onions (green part only)

Directions:
1. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon pepper over both sides of the turkey.

2. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the turkey for 2 minutes on each side, or until browned. (The turkey won't be done at this point.) Transfer to a large plate.

3. In the same skillet, stir together the sweet potatoes and onion. Reduce the heat to medium. Cook for 7 minutes, or until the onion is golden, stirring frequently.

4. Stir in the apple, cinnamon, and the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Cook for 5 minutes, stirring frequently.

5. Place the turkey medallions among the sweet potato and apple slices. Pour in 2/3 cup cider. Bring to a boil, still over medium heat. Reduce the heat and simmer, covered, for 3 to 5 minutes, or until the turkey is no longer pink in the center and the sweet potatoes are tender. Remove from the heat. Transfer the turkey to a separate large plate, leaving the sweet potato mixture in the skillet. Cover the turkey loosely to keep warm.

6. Using a potato masher, mash the sweet potato mixture. Stir in the walnuts. Transfer the sweet potato mixture to plates.

7. Quickly pour the remaining 1/4 cup cider into the skillet, scraping to dislodge any browned bits. Stir in the mustard, green onions, and final pinch of pepper. Remove from the heat.

8. Serve the turkey on the sweet potato mixture. Drizzle the sauce over the turkey.

Recipe Source: This recipe is reprinted with permission from American Heart Association The Go Red For Women Cookbook, Copyright 2013 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.