Heart-Healthy Recipes <Week One>
FRIDAY'S RECIPES From the old country, like my grandmother used to make. Serve with black olives and warm whole-wheat pita bread or pita crisps. Yield: 12 servings 3 large eggplants 3 garlic cloves, minced 1 large onion, chopped 4 tablespoons vinegar (I like it with seasoned rice vinegar) Juice of ½ lemon 2 tablespoons extra-virgin olive oil ½ teaspoon salt Freshly ground black pepper to taste Preheat oven to 400°F. Roast eggplants, turning frequently, over a grill or in the oven until the skin is charred all over, about 60 minutes. When cool enough remove stem and skin and place in food processor. Process until pureed. Pour eggplant puree into a large mixing bowl. Add onions, garlic, vinegar, lemon juice, olive oil, salt, and pepper. Mix together and chill until serving. Nutritional information per serving (1/12 of recipe, 138 grams or approximately ½ cup): Calories: 60, Fat: 3 g, Cholesterol: 0 mg, Sodium: 199 mg, Carbohydrate: 9 g, Dietary Fiber: 1 g, Sugars: 2 g, Protein: 1 g Grilled Halibut with Mediterranean Salsa Warm and comforting, this soup is just the thing for a cold winter's day. Yield: 4 servings Salsa: 1 pound plum tomatoes, chopped 1 cup chopped arugula 1 large shallot, finely chopped ¼ cup extra-virgin olive oil Juice of 1 lemon 1 can (15 ounces) Great Northern beans, rinsed and drained 1 small jar capers (approximately 3 ounces), drained ¼ teaspoon salt ¼ freshly ground pepper Fish: 4 halibut steaks (6 ounces each) 2 tablespoons extra-virgin olive oil Salt and pepper to taste Lemon slices, for garnish Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush both sides of fish with olive oil and sprinkle with salt and pepper. Grill over medium-high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices. Nutritional information per serving (1 halibut steak plus approximately ¾ cup salsa): Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 692 mg, Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g Sautéed Green Beans Yield: 2 servings ¾ pound fresh green beans, trimmed 1 tablespoon extra-virgin olive oil 2 teaspoons Dijon or stone-ground mustard Salt and freshly ground black pepper Cook beans in a large pot of boiling water until tender-crisp, approximately 3 to 4 minutes. Drain beans and transfer to a bowl of ice water to stop cooking. Drain well and pat dry. Heat oil in a large skillet over medium-high heat. Sauté green beans with mustard and salt and pepper to taste, stirring until heated, approximately 4 minutes. Serve hot. Nutritional information per serving (½ of recipe): Calories: 114, Fat: 7 g, Cholesterol: 0 mg, Sodium: 65 mg, Carbohydrate: 10 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 2 g
Wild Rice with Pecans Yield: 8 servings 1 cup wild rice, uncooked 5 cups reduced-sodium chicken broth 1 cup pecan halves 1 cup golden raisins ¼ cup chopped fresh mint Grated rind of 1 large orange ½ cup thinly sliced green onions ¼ cup extra-virgin olive oil 1/3 cup orange juice ¾ teaspoon salt ½ teaspoon freshly ground black pepper Rinse rice thoroughly. Place rice in a medium saucepan and add chicken broth. Bring to a rapid boil, the turn heat down and simmer uncovered for 45 minutes. Stir occasionally and check to make sure rice is not too soft. Drain rice and and transfer to a large bowl. Add remaining ingredients and toss gently. Refrigerate for one hour, then let stand and serve at room temperature. Nutritional information per serving (1/8 of recipe, 229 grams or approximately 1 cup): Calories: 311, Fat: 17 g, Cholesterol: 0 mg, Sodium: 572 mg, Carbohydrate: 35 g, Dietary Fiber: 4 g, Sugars: 17 g, Protein: 7 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. |
||||||
|
||||||
