Heart-Healthy Recipes <Week One>
SUNDAY'S RECIPES Serve warm with Take Control Light margarine, sprinkled with powdered sugar and warm. Vermont maple syrup, for a real Sunday morning treat. Yield: 6 servings ½ cup almonds, slivered 1¼ cups all-purpose flour ¾ cup old-fashioned oatmeal 3 tablespoons sugar ½ cup ground flaxseeds 1½ teaspoons baking powder ½ teaspoon salt 1½ cups light soy milk 2 tablespoons canola oil 4 egg whites ½ teaspoon almond extract ½ teaspoon white wine vinegar Additional canola oil for greasing pan Powdered sugar, optional Margarine with plant sterols, optional Maple syrup, optional Heat oven to 350°F. Place almonds in a single layer on a baking sheet lined with aluminum foil. Bake in oven for about 10 minutes, shaking pan periodically to heat evenly. Combine next 6 ingredients in a large nonreactive mixing bowl. In a separate nonreactive bowl, whisk together next 5 ingredients. Combine wet and dry ingredients and whisk until just mixed. Fold in toasted almonds. Coat a large frypan with canola oil and heat over medium heat. Pour in ¼ cup batter for each pancake. Cook until batter bubbles, then flip with a spatula and cook until bottom is golden. Sprinkle with powdered sugar and top with margarine an syrup to taste. Nutritional information per serving (1/6 of recipe, 152 grams or approximately ¾ batter)-3 pancakes): Calories: 362, Fat: 16 g, Cholesterol: 0 mg, Sodium: 359 mg, Carbohydrate: 44 g, Dietary Fiber: 7 g, Sugars: 8 g, Protein: 12 g Tuna and Tofu Salad Yield: 2 servings Dressing: 1 garlic clove, minced 1 tablespoon balsamic vinegar 1½ teaspoons Dijon mustard 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 1/3 cup extra-virgin olive oil Whisk together all dressing ingredients except the oil. Slowly add in the oil and mix until dressing is a thick consistency. Chill dressing until serving time. Salad: Yield: 2 servings 4 cups red leaf lettuce, washed, dried, and torn 1 large ripe tomato, diced ½ large Vidalia onion, sliced ¼ cup sliced green onions ½ cup sliced bottom mushrooms 1 black (14-ounce package) extra-firm tofu 12-ounce can water-packed tuna, drained Arrange lettuce on a large salad plate. Cut tofu into 1-inch cubes and add to salad. Mix tomato and onion and sprinkle over tofu. Top tomato mixture with tuna, then add green onions. Pour chilled dressing over salad before serving. Nutritional information per serving (½ of recipe): Calories: 461, Fat: 17 g, Cholesterol: 51 mg, Sodium: 779 mg, Carbohydrate: 15 g, Dietary Fiber: 2 g, Sugars: 7 g, Protein: 60 g Curried Okra Yield: 6 servings 1 medium onion, chopped 1 tablespoon finely chopped, peeled fresh ginger 2 cloves garlic, finely chopped 2 tablespoons canola oil 2 teaspoons curry powder 1 can (15.5 ounces) chickpeas, drained and rinsed 1 can (15.5 ounces) whole tomatoes 2/3 cup water 2 packages (10 ounces each) frozen cut okra, unthawed ¾ teaspoon salt ¼ teaspoon freshly ground black pepper In a large skillet, sauté onion, ginger, and garlic in canola oil over moderately high heat for 2 to 3 minutes. Add curry powder and stir. Add chickpeas, tomatoes, and water, cut tomatoes into small pieces, releasing juices, and bring to a boil. Simmer uncovered, stirring occasionally, for 3 minutes. Add okra, salt, and pepper and simmer, covered, for approximately 10 minutes until okra is tender. Serve warm. Nutritional information per serving (1/6 of recipe, 288 grams or approximately 1¼ cups): Calories: 154, Fat: 6 g, Cholesterol: 0 mg, Sodium: 803 mg, Carbohydrate: 21 g, Dietary Fiber: 7 g, Sugars: 6 g, Protein: 6 g Grilled Veggie Burger with the Works Yield: 1 serving Morningstar Farms Prime Griller vegetarian burger 1 whole-wheat hamburger bun (or whole-wheat English muffin), toasted ½ cup spinach leaves 2 slices tomato Grilled onions, garlic, and mushrooms, optional Condiments (ketchup, mustard, relish, jarred sweet red peppers) as desired, optional Preheat grill. Grill burger according to package directions. Top burger with spinach and tomatoes; add grilled onions, garlic, and mushrooms and condiments as desired. Nutritional information per serving (1 burger with the works): Calories: 317, Fat: 11 g, Cholesterol: 1 mg, Sodium: 594 mg, Carbohydrate: 35 g, Dietary Fiber: 8 g, Sugars: 8 g, Protein: 23 g
Apple Pie with Oatmeal Crust Serve warm with low-fat vanilla ice cream or frozen yogurt and fat-free whipped topping. A satisfying dessert that's good for you and especially for your heart! Yield: 8 servings Crust: 1/3 cup old-fashioned oats 2 tablespoons sugar 1¼ cups all-purpose flour 1/8 teaspoon salt ½ cup Take Control Light margarine ¼ cup ice water Filling: 2 pounds baking apples (about 5 medium Rome apples), cored, unpeeled, and thinly sliced Juice of 1 lemon ¼ cup sugar ¼ cup packed dark brown sugar 1 tablespoon all-purpose flour 1 teaspoon grated lemon peel ¼ teaspoon cinnamon ½ teaspoon nutmeg 1 cup raisins 2 teaspoons egg substitute (such as Egg Beaters) 1 tablespoon sugar Mix oats and sugar in a food processor until finely ground. Mix in flour and salt and process until blended. Add margarine and pulse until mixture is coarse. Mix in ice water slowly until a dough forms. Remove dough from food processor and divide into two balls of equal size. Place in plastic wrap and chill for one hour. Place one dough ball between two sheets of floured wax paper. Roll dough into 12-inch circle. Repeat with other dough ball. Chill dough until ready to use. Preheat oven to 450°F. Combine apples and lemon juice in a large mixing bowl and toss to coat. In a separate large bowl, combine sugar, brown sugar, flour, lemon peel, cinnamon, and nutmeg. Mix well. Sprinkle over apple mixture and toss well to coat apples. Add raisins and mix. Place pie crust in pie pan sprayed with nonstick cooking spray. Spray bottom crust with nonstick cooking spray. Spoon apple filling into bottom pie crust. Cover apple pie filling with second pie crust, press edges of dough together, and flute. Cut six slits in pastry top with a sharp knife. Brush top crust lightly with egg substitute and sprinkle with sugar. Place pie on baking sheet and bake at 450°F for 15 minutes. Reduce heat to 375°F and bake an additional 40 minutes or until crust is golden brown. Cool on wire rack. Nutritional information per serving (1/8 of recipe or 1 slice of pie): Calories: 331, Fat: 7 g, Cholesterol: 0 mg, Sodium: 156 mg, Carbohydrate: 67 g, Dietary Fiber: 5 g, Sugars: 45 g, Protein: 3 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. |
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