Hold the Heartburn: Recipes That Relieve

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Recipes That Relieve

You don't have to give up wonderful food in order to avoid heartburn. Instead, try your hand at creative substitutions. Use basil pesto instead of tomato sauce on spaghetti. Try "oven-fried" chicken instead of deep-fried.

Dietitian Elaine Magee, MPH, has collected some of her favorite no-heartburn recipes in her book Tell Me What to Eat If I Have Acid Reflux. Here's a sampling to try in your kitchen. And remember, eat small portions, more frequently to enjoy heartburn free meals.

No-Tomato Lasagna
Low-Fat Alfredo Sauce
10 Minute Spaghetti Carbonara
Mock Veal Parmesan
Oven-Fried Chicken
Spicy Steak Fries
Raspberry Coconut Bars
Apple Sweet Potato Bake

Check Your Heartburn Symptoms

No-Tomato Lasagna
Serves 12

12 ounces super lean ground beef
1/2 cup basil pesto
1/2 cup beef broth
2 cups grated zucchini
1 1/2 cups skim ricotta cheese
2/3 cup chopped green onion (if tolerated)
12 ounces wide lasagna noodles
2 cups low-fat alfredo sauce (see next recipe)
1 1/2 cups grated skim mozzarella cheese

1. Preheat oven to 375 degrees. Cook noodles in a large pot of boiling water until just tender.
Drain Well.
2. In a nonstick frying pan coated with canola cooking spray, brown the ground beef. (Do this while noodles are cooking.) Add browned beef to a large bowl, along with pesto, broth and zucchini. Toss together.
3. In a separate bowl, mix the ricotta with green onions.
4. To assemble the lasagna:

Spread 1 cup of white sauce on bottom of 9x13 inch baking pan.
Add 3 strips of lasagna noodles.
Spread half the beef mixture on top.
Lay 3 strips of lasagna noodles.
Spread the remaining beef mixture on top.
Add 3 strips of lasagna noodles.
Spread the very top with remaining white sauce.
Sprinkle with grated mozzarella.

Bake for 25-35 minutes.

Per Serving: 318 calories, 19.5 grams protein, 27 grams carbohydrates, 14.5 grams fat, 7 grams saturated fat, 41 milligrams cholesterol, 1.5 grams fiber, 316 milligrams sodium.

Low-Fat Alfredo Sauce
Serves 6

This recipe makes 2 cups of sauce, which you can use in the lasagna recipe above, or serve over fettuccine. Serve 1/3 cup of sauce over 1 cup of noodles for a small meal designed to avoid heartburn.

1/4 cup light cream cheese
1 1/4 cup low-fat or whole milk, divided into 1/4 cup portion and 1 cup portion
1 tablespoon Wondra quick-mixing flour
2 tablespoons butter (or canola margarine) divided in 2 portions
1/2 cup shredded Parmesan cheese
Salt and freshly grated pepper to taste
Nutmeg to taste

1. Combine cream cheese, 1/4 cup milk, and flour in a small mixing bowl or food processor. Beat or pulse until well blended. Slowly pour in remaining 1 cup milk and beat until smooth.
2. Melt 2 tablespoons butter in large, nonstick frying pan or sauce pan over medium heat. Add the milk mixture and continue to heat, stirring constantly, until the sauce has thickened (about 4 minutes).
3. Stir in grated Parmesan cheese and add salt, pepper, and nutmeg to taste if desired.

Serve 1/3 cup of sauce over 1 cup of fettuccine noodles.

Per Serving: 333 calories, 13 grams protein, 43.5 grams carbohydrate, 11.5 grams fat, 6 grams saturated fat, 31 milligrams cholesterol, 2 grams fiber, 250 milligrams sodium.

10 Minute Spaghetti Carbonara
Serves 3

4 cups cooked spaghetti noodles (tender but firm), drained
1/4 cup egg substitute
1 tablespoon Wondra quick-mixing flour
1/2 cut plus 2 tablespoons double-strength chicken broth
1/4 cup dry white wine
2 garlic cloves minced (if tolerated)
2 tablespoons butter
4 slices turkey bacon, cooked over medium-low heat and crumbled
2/3 cup freshly grated Parmesan cheese
salt and freshly ground pepper to taste

1. Boil the noodles until tender but firm, drain under cool water.
2. In a small bowl, blend egg substitute with the Wondra flour, set aside.
3. In a large nonstick skillet, combine the chicken broth, wine, garlic and butter. Bring the mixture to a boil. Boil gently for a minute or two. Turn off heat. Season mixture with salt and pepper to taste.
4. Turn off heat. Add in the egg substitute mixture, stir well. Add the warm spaghetti noodles and toss well.
5. Stir in the crumbled turkey bacon and parmesan cheese, toss well.

Per Serving: 396 calories, 18 grams protein, 45 grams carbohydrate, 14.5 grams fat, 7.5 grams saturated fat, 40 milligrams cholesterol, 2.5 grams fiber, 860 milligrams sodium.

Mock Veal Parmesan
Serves 4

For a delicious meal, serve one chicken breast over 3/4 cup cooked fettuccine noodles.

4 chicken breasts
1/2 cup egg substitute
1 cup Italian seasoned breadcrumbs (or plain if preferred)
1/2 teaspoon garlic powder (if tolerated)
1 teaspoon Italian herb seasoning
1 teaspoon parsley flakes
1 tablespoon canola oil
1 cup carrot sauce (see recipe below)
4 ounces skim or low-fat grated mozzarella cheese

1. Preheat oven to 350 degrees.
2. Place each chicken breast between two sheets of waxed paper. Pound the breasts until they are about 1/4-inch thick.
3. Pour egg substitute into a small shallow bowl. In another bowl, blend breadcrumbs, garlic powder (if tolerated), herb seasoning, and parsley. Dip each breast in egg substitute, then coat well with breadcrumb mixture.
4. Spread canola oil evenly in a 9x9 inch baking dish. Place chicken breast in pan. Bake for 20 minutes. Spread at least 1/4 cup of carrot sauce over each breast. Then sprinkle mozzarella cheese over the tops and bake another 10 minutes, or until chicken is cooked and cheese is melted.

Carrot Sauce:

Puree 1 1/2 cups grated carrots in a blender or food processor with 1/2 cup milk.
Melt 1 tablespoon butter or canola margarine in a nonstick frying pan, add puree and let bubble for a minute.
In a small dish, blend 2 teaspoons cornstarch with 2 tablespoons milk until smooth. Then blend in 2 tablespoons more of milk.
Add it to the carrot mixture, stir, and let bubble a few minutes more.
Reduce heat to simmer. Sprinkle 3 tablespoons Parmesan cheese, 1/2 teaspoon oregano and pepper to taste on top. Stir, and simmer several more minutes.

Per Serving: 416 calories, 42 grams protein, 26 grams carbohydrates, 15 grams fat, 5.5 grams saturated fat, 95 milligrams cholesterol, 2 grams fiber, 1150 milligrams sodium.

Oven-Fried Chicken
Serves 4

4 skinless chicken breasts
1 cup low-fat buttermilk
1 teaspoon canola oil
1 cup unbleached flour
2 teaspoons fresh cracked black pepper
2 teaspoons kosher salt (regular salt will also work)
1/4 teaspoon cayenne pepper
Canola cooking spray

1. Wash the chicken and dry well with paper towels. Place the chicken in a gallon-size plastic bag, pour in buttermilk, seal the bag and refrigerate for at least 30 minutes.
2. Preheat oven to 400 degrees. Add 1 teaspoon of canola oil to cover the bottom of a 9x9 baking dish.
3. Place the flour, pepper, salt, and cayenne pepper in another gallon size plastic bag and shake to blend all ingredients.
4. Drain chicken pieces, then place one piece at a time in the bag filled with seasoned flour. Shake to coat the chicken well. Place each piece in the prepared baking dish.
5. Coat the top of the chicken pieces with a generous coat of canola oil spray. Bake in center of oven for 20 to 25 minutes, or until chicken is browned on the outside and cooked throughout on the inside.

Per Serving: 215 calories, 29.5 grams protein, 13 grams carbohydrate, 4 grams fat, 0.6 gram saturated fat, 0.5 gram fiber, 69 milligrams cholesterol, 600 milligrams sodium.

Spicy Steak Fries
Serves 6

Once you've tried these, you won't go back to deep-fried again. If you don't tolerate seasoning salt, add salt and any herb blends that you like in its place.

4 medium to large baking potatoes
1 tablespoon canola oil
Canola cooking spray
1/2 teaspoon seasoning salt (add more to taste)

1. Scrub the potatoes and cut them in half. Cut the halves into wedges. (If time permits, soak potatoes in cold water for 1 hour to remove excess starch, drain, and dry well.)
2. Preheat oven to 425 degrees. Coat the bottom of a 9x13 inch baking pan or small cookie sheet with 1 tablespoon of canola oil.
3. Place the potato wedges in the pan. Spray the tops of the fries generously with canola cooking spray. Bake for about 20 minutes. Flip the fries over, sprinkle with seasoning salt, and bake for 10 minutes more, until lightly browned.

Per Serving: 203 calories, 3.5 grams protein, 41.5 grams carbohydrate, 2.4 grams fat, 0 grams saturated fat, 0 milligrams cholesterol, 4 grams fiber, 204 milligrams sodium.

Raspberry Coconut Bars
Makes 24 bars

6 tablespoons butter, softened
6 tablespoons light cream cheese
1 1/2 cups sugar
2 eggs, separated
1 1/2 cups all-purpose flour
3/4 cups raspberry preserves
1/2 cup shredded coconut
3/4 cup chopped pecans

1. Preheat oven to 350 degrees. Coat a 13x9 inch baking pan with canola cooking spray.
2. In electric mixer, beat butter, cream cheese and 1 cup of sugar until light and fluffy. Beat in egg yolks and gradually add the flour. Spread into prepared pan and bake for about 15 minutes. Cool slightly and spread with raspberry preserves, sprinkle with coconut.
3. Beat egg whites until stiff. Gradually beat in the remaining 1/2 cup of sugar until soft peaks form. Gently fold in the pecans. Spread mixture over the raspberry preserve layer and bake again at 350 degrees for 8-10 minutes, or until top is golden brown. Cool and cut into 24 bars.

Per Serving: 170 calories, 2 grams protein, 26.5 grams carbohydrate, 6.5 grams fat, 3 grams saturated fat, 26 milligrams cholesterol, 0.6 grams fiber, 56 milligrams sodium.

Apple Sweet Potato Bake
Serves 6

Canola cooking spray
5 cups thinly sliced sweet potatoes (or yams)
2 cups thinly sliced apples
1/4 cup plus 2 tablespoons brown sugar, packed
2 tablespoons maple syrup
1/2 teaspoon ground cinnamon
1/2 cup apple juice
4 tablespoons chopped walnuts

1. Preheat oven to 350 degrees. Coat a 9x9 inch baking dish with canola cooking spray.
2. In a large bowl, toss the first three ingredients together. Spoon into the prepared baking dish.
3. In a small bowl, blend syrup with cinnamon. Add apple juice and stir to blend. Pour evenly over sweet potato mixture. Sprinkle walnuts over the top. Cover with foil and take for 30 minutes.
4. Remove foil and bake about 20 minutes longer, or until apple and sweet potatoes are cooked throughout.

Per Serving: 193 calories, 2.5 grams protein, 38.5 grams carbohydrate, 3 grams fat, 0 milligrams cholesterol, 3.5 grams fiber, 14 milligrams sodium.

Reprinted, with permission of the publisher, from TELL ME WHAT TO EAT IF I HAVE ACID REFLUX © 2001 Elaine Magee. Published by New Page Books, a division of Career Press, Franklin Lakes, NJ. All rights reserved.

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