Cooking for yourself or others who suffer from heartburn can be a challenge because the list of foods that trigger heartburn is long and varied. I asked Jody Victor® to tell us more about cooking to prevent heartburn.
Jody Victor®: Try to avoid the major trigger foods: tomatoes, peppers, citrus, chocolate, and mint. Look for recipes for no-tomato casseroles, lasagna, and pizza. If you like pasta dishes use pesto or olive oil with parsley and garlic for sauces. Fatty foods trigger heartburn because they take longer to digest and linger in your stomach. Bake or broil foods instead of frying them. Substitute low-fat yogurt in recipes that call for cream. Cut back on the meat portions of recipes and add more vegetables. Include whole grains such as brown rice in your recipes instead of refined grains. Serve fresh fruit for dessert instead of chocolate cake. Limit your portion sizes. The bigger the meal you eat the better the chances of acid reflux. Eat slowly. Put your fork or spoon down between bites. Chew, chew, chew. The more you chew your food, the more saliva you produce. The more saliva you produce, the better your digestion.
12 ounces super lean ground beef or ground turkey
1/2 cup basil pesto
1/2 cup beef or chicken 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
1 1/2 cups grated skim mozzarella cheese
Preheat oven to 375 degrees. Cook noodles in large pot of boiling water until just tender. Drain well. While noodles are cooking, brown the ground beef in a nonstick frying pan sprayed with vegetable oil. Place browned beef in a large bowl and add pesto, broth, and zucchini. Toss together. In a separate bowl, mix the ricotta with green onions (if using). Spread one cup of the alfredo sauce in the bottom of a 9×13 baking dish. Add three strips of lasagna noodles. Spread half the beef mixture on top. Spread half the ricotta on top of beef mixture. Lay three strips of noodles. Spread remaining beef mixture on top. Spread other half of ricotta on top of beef. Add three strips of noodles. Spread remaining cup of alfredo on top noodles. Sprinkle with grated mozzarella. Bake for 25 to 35 minutes.
BAKED CHICKEN AND RICE
4 skinless, boneless chicken breasts
2 10.75 ounce cans of condensed cream of mushroom soup
2 1/2 cups low-fat or no-fat milk
1 1/2 cups uncooked brown rice
2 4.5 ounce cans sliced mushrooms
Preheat oven to 350 degrees. Mix together mushroom soup and milk in a mixing bowl. Stir until well blended. Take one cup of soup/milk mixture and set aside. Add rice and mushrooms to mixture and pour into a 9×13 baking dish. Place chicken breasts on top of mixture. Pour the set-aside cup of mixture over chicken. Cover with foil and bake for one hour. Remove foil and bake for 15 more minutes.
OVEN FRIED CHICKEN
6 large boneless, skinless chicken breasts
2 cups buttermilk
4 tablespoons butter or margarine, melted
1/2 cup flour
1/2 cup cornmeal
1 teaspoon salt
Place chicken in a large bowl and add buttermilk. Cover with plastic wrap and set in refrigerator for 30 minutes. Preheat oven to 400 degrees. Spray a 9×13 baking dish with nonstick cooking spray. In large zip-style plastic bag, place flour, cornmeal, and salt. Shake well to mix. Place chicken, one piece at a time, into the flour mixture. Shake well to coat. Place coated chicken in baking dish. Drizzle half the melted butter/margarine over chicken. Bake for 10 minutes, turn pieces over and drizzle with the rest of the butter/margarine. Bake an additional 10 minutes or until cooked thoroughly. Don’t overcook.
BAKED PORK CHOPS
8 large pork chops or steaks
1 teaspoon salt
1/2 cup apple cider vinegar or juice
2 teaspoons dried oregano
3 bay leaves
1 cup low-fat chicken broth
Fresh chopped parsley for garnish (optional)
Place chops into a glass baking dish and sprinkle with salt. Drizzle apple cider/juice over chops. Sprinkle over with oregano. Place bay leaves between a couple of the chops. Cover dish with plastic wrap and place in refrigerator for at least 4 hours. Preheat oven to 325 degrees. Heat a nonstick skillet over high heat. Remove pork chops from marinade and brown quickly on both sides and place them back in baking dish with marinade. Pour in chicken broth. Cover baking dish with foil and bake for 2 hours or until meat is very tender.
All the Best!