Heart-Healthy Recipes <Week One> BONUS RECIPES 2 Grilled Salmon with Lentil and Root Vegetable Ragout
Yield: 4 servings
1 cup French lentils, washed and picked over 1 small onion, peeled and with a clove inserted 1 xmall carrot, peeled and cut in half 5 sprigs fresh parsley 2 sprigs fresh thyme 1 large bay leaf 2 tablespoons extra-virgin olive oil 1 large carrot, peeled, quartered, and diced into ¼-inch pieces 2 turnips, peeled and diced into ½-inch pieces 1/8 teaspoon pepper 2 shallots, finely minced 4 medium-sized garlic cloves, minced ¼ cup lentil broth cooking liquid, reserved 4 tablespoons extra-virgin olive oil 4 center-cut wild salmon filets (about 6 ounces each) 1 teaspoon salt ½ teaspoon black pepper French lemon wedges and parsley, for garnish Lentils: In a large mixing bowl, rinse lentils with water. In a large saucepan, add drained lentils, onion, carrot, parsley, thyme, and bay leaf. Cover with water (approximately 2 inches above lentils) and bring to a boil. Reduce heat and simmer, covered, for approximately 30 minutes, stirring occasionally, until lentils are tender. Reserve ¾ cup cooking liquid and drain the rest. Discard vegetables and herbs and set cooked lentils aside. Vegetables: Heat the olive oil in a large skillet over medium-high heat. Add carrots and turnips, season with salt and pepper, and cook, stirring occasionally, for approximately 10 minutes. Transfer to a plate and add shallot and garlic to skillet and cook for approximately 2 minutes until lightly browned. Add back lentils, vegetables, and lentil broth. Cover and simmer for approximately 15 minutes until broth has been absorbed. Keep warm until salmon has been cooked. Salmon: Preheat grill to high heat. Rinse salmon and pat dry. Pour a small amount of olive oil on top side of each fillet and coat lightly. Sprinkle both sides with salt and pepper to taste. Grill salmon, skin side up, for approximately 10 minutes until fish is no longer pink on the inside and flakes easily with a fork. Flip and cook an additional few minutes until skin is crispy. Serve salmon immediately, placed on top of a mound of lentil and vegetable ragout. Garnish with fresh lemon and parsley. Nutritional information per serving (1 salmon filet with approximately 1 cup lentil and vegetable ragout): Calories: 628, Fat: 32 g, Cholesterol: 94 mg, Sodium: 889 mg, Carbohydrate: 38 g, Dietary Fiber: 9 g, Sugars: 7 g, Protein: 46 g Bianca's Mixed Vegetable Curry
This recipe was given to me by my lovely friend Bianca. Born in France, she is a phenomenal cook and has entertained my family on numerous occasions with superb style and grace. Thank you, Bianca, and I miss you very much since you have moved away. Yield: 8 servings 2 teaspoons canola oil 2 teaspoons coriander ½ teaspoon chili powder ¼ teaspoon turmeric 1-inch piece of fresh ginger, peeled and grated 1 large onion, chopped 2 garlic cloves, crushed 1 small cauliflower, cut into florets 2 potatoes, cut into small cubes 2 carrots, sliced 1 green pepper, cored, seeded, and cut into small chunks 1 fresh green chili, cored, seeded, and finely chopped 1 can (14.5 ounces) whole, peeled tomatoes (chopped into quarters) 2/3 cup light coconut milk (I use A Taste of Thai brand Lite Coconut Milk) 1 teaspoon salt ½ teaspoon black pepper Juice from ½ lemon Heat oil over medium heat in a large stock pot. Add coriander, chili powder, and turmeric and cook for one minute. Add ginger, onion, and garlic to the pot and cook for 5 minutes until the onion is softened but not browned. Add in cauliflower, potatoes, and carrots and stir to coat with the spices. Cook for an additional 5 minutes. Add in the green pepper, chili, can of tomatoes (do not drain), coconut milk, salt, and pepper and stir well. Bring to a boil, cover, and simmer for 30 minutes, stirring occasionally. Stir in lemon juice and serve immediately. Nutritional information per serving (serving size: 1/8 of recipe, 198 grams or approximately 1 cup): Calories: 103, Fat: 3 g, Cholesterol: 0 mg, Sodium: 414 mg, Carbohydrate: 18 g, Dietary Fiber: 3 g, Sugars: 5 g, Protein: 3 g Coconut Lentils Yield: 12 servings 1 tablespoon extra-virgin olive oil 1 cup chopped onions 2 cups lentils, washed and picked over 1 can (400 ml) light coconut milk (I use A Taste of Thai brand Lite Coconut Milk) 2 cups water 1 bay leaf 1 teaspoon salt ¼ teaspoon black pepper Heat oil over medium heat in a large skillet. Add chopped onions and sauté for 5 minutes until onions are lightly browned. Add in lentils, coconut milk, water, and bay leaf. Stir and bring to a boil. Cover, reduce heat, and simmer for 60 minutes, stirring occasionally. Remove and discard bay leaf, add salt and pepper, and stir. Serve warm. Nutritional information per serving (serving size: 1/12 of recipe, 118 grams or approximately ½ cup): Calories: 135, Fat: 3 g, Cholesterol: 0 mg, Sodium: 213 mg, Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 8 g Garlic and White Bean Salad A quick and healthy dish with an anchovy dressing that really gives those beans some zing! Yield: 6 servings Dressing: ¼ cup extra-virgin olive oil 1 sprig fresh rosemary (approximately 2 to 3 inches in length) 4 large garlic cloves, smashed 3 anchovy filets, rinsed and patted dry, then chopped into small pieces ¼ cup shredded fresh Parmesan cheese 1 teaspoon grated lemon zest ¼ teaspoon kosher salt ¼ teaspoon black pepper Juice from 1 lemon Salad: 2 cans (15.5 ounces each) cannellini beans, rinsed and drained 2 large, ripe tomatoes, quartered 2 tablespoons freshly chopped parsley Fresh lemon wedges for garnish In a small skillet, combine olive oil, rosemary, and garlic. Over moderate heat, cook until rosemary starts to sizzle. Remove from heat and let stand for 30 minutes (so the oil takes on the flavor of garlic and rosemary). Discard rosemary and set infused oil aside. In a food processor, add garlic (removed from the reserved oil), anchovy filets, Parmesan cheese, lemon zest, salt, pepper, and lemon juice. Process until mixture is well blended. In a large salad bowl, add beans and parsley. Add in the dressing and mix beans gently. Add in reserved olive oil and tomatoes. Gently stir, cover, and refrigerate for an hour to let beans absorb the flavors. Bring to room temperature and garnish with a few squeezes of fresh lemon juice before serving. Nutritional information per serving (serving size: 1/6 of recipe, 224 grams or approximately 1 cup): Calories: 238, Fat: 12 g, Cholesterol: 4 mg, Sodium: 477 mg, Carbohydrate: 24 g, Dietary Fiber: 6 g, Sugars: 2 g, Protein: 9 g Linguini with Garlicky Clam Sauce Yield: 6 servings Clam sauce: ½ cup extra-virgin olive oil 3 medium onions, chopped 8 large garlic cloves, sliced 1 teaspoon red pepper flakes ¼ teaspoon salt ¼ teaspoon black pepper 2 tablespoons chopped fresh parsley 3 dozen littleneck clams, washed and scrubbed 1 cup white wine Pasta: 1 box (16 ounces) 100% whole-wheat pasta (I use Gia Russa brand imported Italian pasta) Freshly shredded Parmesan cheese to taste Cook pasta according to package directions. Heat olive oil in a large skillet, over medium-high heat. Add onions and cook over high heat for 2 minutes. Reduce heat, add garlic, red pepper flakes, salt, and pepper and simmer, covered, for 45 minutes, stirring frequently. Add parsley, stir, and cook uncovered for 5 more minutes, then set aside. In a large stockpot, add clams and white wine. Bring to a boil over high heat. Reduce heat to medium, cover, and steam until clams are fully open (approximately 15 minutes). Remove clams from broth and twist off and discard the top shell, leaving the clam nestled in the bottom shell. Place clams and cooked pasta in a large serving platter. Strain clam broth through a fine sieve to remove any particles. Add clam broth to onion mixture and bring to a boil. Reduce the broth and onion mixture by ¼, stirring frequently. Pour broth over pasta and stir. Serve warm, each serving sprinkled with 1 tablespoon Parmesan cheese. Nutritional information per serving (serving size: 1/6 of recipe, 308 grams or approximately 1½ cups): Calories: 588, Fat: 23 g, Cholesterol: 33 mg, Sodium: 396 mg, Carbohydrate: 72 g, Dietary Fiber: 8 g, Sugars: 5 g, Protein: 26 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. | ||||
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