Heart-Healthy Recipes <Week One> BONUS RECIPES 1 Roasted Vegetable Medley
Using a bag of prewashed, precut veggies makes this nutritious side dish simple to make and fast!
Yield: 4 servings 2 tablespoons extra-virgin olive oil ½ tablespoon soy sauce Freshly ground black pepper to taste 1 bag (12 ounces) of "Eat Smart" vegetable medley (broccoli, cauliflower, carrots), available in the supermarket produce section 6 garlic cloves, sliced Preheat oven to 450°F. Spray a baking sheet with nonstick spray. In a large mixing bowl, combine olive oil, soy sauce, and black pepper. Whisk together until blended. Add in bag of vegetables and garlic and stir to coat. Spread veggies in a single layer on baking sheet. Roast vegetables for approximately 10 minutes until browned. Serve warm. Nutritional information per serving (¼ of recipe, 99 grams or approximately ½ cup): Calories: 124, Fat: 7 g, Cholesterol: 0 mg, Sodium: 202 mg, Carbohydrate: 13 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 3 g Mia's Pepper-less Bean Salad A quick and healthy dish named after my daughter, Mia, who loves chickpeas but for some reason despises peppers (unfortunate because peppers are quite nutritious and contain more vitamin C than an orange). Teenagers ... drive a mother crazy! Yield: 6 servings Salad: 1 can (15 ounces) red kidney beans, rinsed and drained 1 can (15 ounces) chickpeas, rinsed and drained 2 cups chopped fresh tomatoes 1 large cucumber, peeled and chopped 1 cup frozen corn kernels 1 cup diced red onion Dressing: 4 tablespoons extra-virgin olive oil 2 teaspoons Dijon mustard 2 tablespoons balsamic vinegar Juice from 1 lemon 2 garlic cloves, minced ¼ teaspoon freshly ground black pepper In a large mixing bowl, combine beans, chickpeas, tomatoes, cucumber, corn, and onion and set aside. In a separate mixing bowl, combine olive oil, mustard, vinegar, lemon juice, garlic, and pepper and whisk together until blended. Pour dressing into bean mixture and toss to combine. Cover and refrigerate until chilled. Nutritional information per serving (¼ of recipe, 328 grams or approximately 1½ cups): Calories: 288, Fat: 11 g, Cholesterol: 0 mg, Sodium: 258 mg, Carbohydrate: 39 g, Dietary Fiber: 11 g, Sugars: 7 g, Protein: 11 g Dr. Jacky's Ratatouille
As soon as my good friend Dr. Jacky found out that I was gathering some of my friends' favourite healthy recipes together for this book, she immediately shared this delicious one with me. Thank you, Dr. Jacky, for your thoughtfulness and genecrosity! Yield: 12 servings 5 tablespoons extra-virgin olive oil 2 pounds or 2 cans (28 ounces each) of whole tomatoes, peeled, drained, and chopped ½ teaspoon salt ½ teaspoon pepper 1 bay leaf 1 teaspoon fresh rosemary, chopped 1 teaspoon fresh thyme, chopped 4 large garlic cloves, minced 1 large onion, halved and sliced 1 red pepper, cut into ½" strips 1 green pepper, cut into ½" strips 4 small zucchini, cut into ½" slices 1 eggplant, diced into 1" cubes ½ teaspoon salt ½ teaspoon pepper 1 tablespoon sugar 2 tablespoons fresh basil, chopped In a large skillet, heat 1 tablespoon oil. Add tomatoes, salt, pepper, and bay leaf and bring to a boil over medium-high heat. Reduce heat to a simmer and cook for 15 minutes. Remove bay leaf, add rosemary and thyme, stir, and continue to simmer. In the meantime, in another large skillet, heat 2 tablespoons oil. Add garlic and onions and sauté over low heat for 5 minutes. Add red and green peppers and continue to cook an additional 7 minutes over medium heat. Add zucchini and continue to sauté fpr 5 additional minutes. In the meantime, in a large Dutch oven (or stockpot with a cover), heat 2 tablespoons oil and add eggplant cubes, and additional salt and pepper. Cook over medium heat for 3 minutes. Add zucchini and pepper mixture to eggplant and cook over medium heat for 7 minutes. Add tomato mixture and sugar, stir, and bring to a boil over medium-high heat. Reduce heat to a simmer, cover, and cook for an additional 5 minutes. Uncover and cook 5 more minutes until tender. Stir in basil and serve. Nutritional information per serving (1/12 of recipe, 240 grams or approximately 1 cup): Calories: 109, Fat: 6 g, Cholesterol: 0 mg, Sodium: 439 mg, Carbohydrate: 12 g, Dietary Fiber: 2 g, Sugars: 6 g, Protein: 2 g Red Snapper with Tomatoes and Capers This is one of my favorite fish dishes because it is so easy to make and really tastes great. You can use any other type of mild, firm, white-fleshed fish (such as grouper or halibut) as a substitute for the mapper. Yield: 4 servings 1 tablespoon extra-virgin olive oil 1 onion, cut in half and sliced 4 garlic cloves, sliced thinly 2 cans (14.5 ounces each) diced tomatoes 2 tablespoons drained capers 8 kalamata olives, pitted and sliced Juice from ½ lemon 1 teaspoon dried basil 1 teaspoon dried oregano Freshly ground black pepper to taste (I use ¼ teaspoon) 4 (6 ounces each) red snapper fillets Preheat oven to 450°F. In a large skillet, add olive oil and heat over medium-high heat. Add onion and garlic and cook until onion is translucent and slightly brown. Add in tomatoes, capers, olives, lemon juice, and spices and stir. Bring to a boil and reduce heat to a simmer. Cook an additional 5 minutes. In the meantime, spray a large baking dish with nonstick cooking spray. Add fish to baking dish. Top fish with tomato mixture and bake uncovered for approximately 10 minutes until fish flakes easily with a fork. Nutritional information per serving (¼ of recipe, 438 grams or 1 snapper filet with approximately 1 cup sauce): Calories: 281, Fat: 8 g, Cholesterol: 63 mg, Sodium: 921 mg, Carbohydrate: 15 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 38 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. |
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