June 18, 2022 Issue, Page 14 of 16

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14 June 18, 2022 Cook with in Mind FAMILY FEATURES, Cook Fresh Vegetables the should be trimmed away before althy eating doesn’t Heart-Healthy Way ‘cooking, Also limit processed have to be difficult or Roasting, steaming, grilling or meats such as sausage, bologna, require you to take salami and hot dogs, which are baking can help bring out the natural often favorite meals off your flavors of vegetables. Adding high in calories, saturated fat family’s menu. In fact, making herbs and spices can also help and sodium. smart choices when cooking at make veggies tastier, including home can give you more control combinations like basil with Use Liquid Vegetable Oils over the types oftasty, heart- tomatoes, oregano with zucchini, in Place of Solid Fats healthy dishes you put on the table. dill with green beans or rosemary Some fats are better for you than High cholesterol is one of the with peas and cauliflower. others. Liquid vegetable oils such major controllable risk factors for heart disease and stroke, with about as canola, safflower, sunflower, 38% of American adults diagnosed Reduce Saturated Fat in soybean and olive oil can often be with high cholesterol, according to Meat and Poultry used instead ofsolid fats, such as the American Heart Association. ‘The amount ofsaturated fat in butter, lard or shortening. If you These cooking tips can help you meats can vary widely, depending must use margarine, try the soft or prepare heart-healthy meals that on the cut and how it’s prepared. liquid kind. could help improve cholesterol Opt for poultry and fish over red Find more heart-healthy recipes levels by reducing excess saturated meat and look for lean cuts of meat and tips for lowering cholesterol fat and trans fat. with minimal visible fat, which at heart.org/cholesterol. Frozen Yogurt Bark Line 9-by-13-inch baking dish with parchment paper. Revie coutesy ofthe Amerian Heart Associaton Use spatula or knife to spread yogurt over entire bottom Servings:8 of dish. 11/2 cups 2% low-fat plain Greek yogurt Pour chopped nuts over yogurt. Use fingers to slightly 2. tablespoons honey press into yogurt. Top yogurt with mango, blackberries 2. tablespoons chopped, unsalted almonds and blueberries and slightly press into yogurt. 1/2 cup chopped mango Cover with plastic wrap or foil and place in 1/4 cup blackberries or raspberries freezer overnight. 1/2 cup blueberries To serve: Lift parchment paper from baking dish In medium bowl, mix yogurt and honey. onto cutting board. Use hands to break bark into pieces. Grilled Tequila-Lime Chicken with Grilled Asparagus Grilled Tequila-Lime Chicken In small bow), stir tequila, lime zest, lime with Grilled Asparagus juice, garlic, chipotle pepper and adobo Recipe courtesy ofthe American sauce. Pour into large resealable plastic bag. Heart Association ‘Add chicken and seal bag tightly; turn bag Servings: 4 to coat, Reftigerate 2-12 hours. 1/4 cup tequila or white vinegar Preheat grill o medium-high heat. Lightly g spray grates with nonstick cooking spray. 1/2 cup fresh limejuice In large dish, sprinkle asparagus with salt medium garlic cloves, minced and 1/4 teaspoon pepper. Drizzle with oil. ary tablespoon chipotle pepper Tur asparagus over to coat. canned in adobo sauce, minced, Remove chicken from marinade, Discard plus 2 tablespoons adobo sauce marinade and wipe most of it off chicken. 11/2 pounds boneless, skinless chicken Sprinkle chicken with remaining pepper. breasts, fat discarded Grill 8-12 minutes, or until chicken is no nonstick cooking spray longer pink in center, Transfer to plate and 3. bunches asparagus cover with aluminum foil. spears, trimmed Place asparagus on grill, facing opposite 1/4 teaspoon salt direction ofgrates. Grill 7 minutes, or until 1/2. teaspoon black pepper, divided _tender crisp. 2 tablespoons canola oil or corn oil Serve asparagus with chicken. Celebs ating ry FATHER = DAY ATHERS ¢ f 6 Te Cook Da Great Meal!i me 580-243-2400 2103ElkS.City Main, United Supermarkets svat teakhe Steaktious emer 2700 West Third Street | Elk City [580-225-2288 | ww.unitedok.com Low Rates ¢ Quality Services 28+ Years of Experience Great Plains Bank Roberts, Renae Automotive) MEMBER FDIC 1300 S. Main St, Elk City -1-580-225-2265- 2017 W. 3rd St, Elk City 604,\N: Van Buren: Elk(City. 580-374-2960,