Heart-Healthy Recipes <Week One>
WEDNESDAY'S RECIPES Fast and easy microwave oatmeal Yield: 1 serving 2 packets plain instant oatmeal (I like McCann's "Quick & Easy" steel-cut oatmeal and use about ¼ cup) 1 tablespoon oat bran 2 tablespoons ground flaxseeds 1 cup light soy milk 2 tablespoons real maple syrup or 2 packets Splenda, optional 1 tablespoon dried cranberries or raisins, optional Fat-free half-and-half, optional Chopped almonds, optional Place oatmeal, oat bran, flaxseeds, soy milk, sweetener, and cranberries in a large microwave-safe dish and stir. Microwave on high for 2 minutes (5 minutes if using McCann's oatmeal). Stir; top with fat-free half-and-half and chopped almonds if desired. Nutritional information per serving (approximately 1½ cups): Calories: 391, Fat: 11 g, Cholesterol: 0 mg, Sodium: 261 mg, Carbohydrate: 60 g, Dietary Fiber: 11 g, Sugars: 0 g, Protein: 17 g Vegetarian Chili Serve over brown rice accompanied with "light" tortilla chips. Yield: 10 servings 2 green bell peppers, chopped 1 cup chopped onion 3 garlic cloves, minced 1 tablespoon extra-virgin olive oil 1 can (15 ounces) black beans, rinsed and drained 1 can (15 ounces) kidney beans, rinsed and drained 1 cup chunky salsa (medium or hot, depending on preference) 2 cans (28 ounces each) diced tomatoes 1 cup frozen corn 2 pouches (2 cups) Boca Meatless Ground Burger (found in the frozen foods section of some supermarkets) 1 can (4.5 ounces) chopped green chilies, drained 2 tablespoons chili powder ½ teaspoon cumin ¼ teaspoon cayenne pepper Soy cheddar cheese, shredded, optional In a large soup pot, sauté green pepper, onion, and garlic in the oil over medium-high heat until onion is translucent, about 5 minutes. Add remaining ingredients except for soy cheese and bring to a boil. Reduce heat, cover, and simmer for 30 minutes, stirring occasionally. Garnish with shredded soy cheddar cheese. Nutritional information per serving (1/10 of recipe, 363 grams or approximately 1½ cups chili): Calories: 186, Fat: 2 g, Cholesterol: 0 mg, Sodium: 854 mg, Carbohydrate: 33 g, Dietary Fiber: 9 g, Sugars: 9 g, Protein: 12 g Lentil Soup Yield: 12 servings 1 pound French green lentils 2 teaspoons sea salt 1/3 cup extra-virgin olive oil 1 bay leaf 2 stalks celery, chopped 1 cup chopped onion 2 carrots, chopped 4 garlic cloves, mashed 2 cups chopped kale, stems removed 1 carton (26 ounces) Parmalat "Pomi" chopped tomatoes (imported from Italy without added sodium) 3 cans (14 ounces each) reduced-sodium chicken broth ¼ teaspoon freshly ground black pepper Fresh parsley, for garnish, optional Parmesan cheese, for garnish, optional Additional olive oil for garnish, optional Wash lentils and place in a large soup pot. Cover lentils with water and add 1 teaspoon sea salt. Bring to a boil and cook for 5 minutes. Drain and rinse lentils and set aside. Heat olive oil in soup pot with bay leaf over medium heat. Add celery, onions, carrots, and garlic and cook for five minutes, stirring occasionally. Add kale and cook until wilted, approximately 5 minutes, then stir in tomatoes. Add chicken broth, remaining salt, and lentils to pot. Stir all ingredients and bring to a boil over high heat. Reduce heat and simmer uncovered for 15 minutes. Add pepper and remove bay leaf before serving. Divide into bowls and garnish with parsley, freshly grated Parmesan cheese, and a touch of olive oil if desired. Nutritional information per serving (1/12 of recipe, 258 grams or approximately 1¼ cups soup): Calories: 220, Fat: 6 g, Cholesterol: 0 mg, Sodium: 742 mg, Carbohydrate: 30 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 12 g Walnut-Encrusted Salmon Yield: 4 servings (serving size: 1 salmon filet) 3 garlic cloves ¾ cup walnuts ½ cup cilantro 2 tablespoons extra-virgin olive oil 4 salmon filets (about 6 ounces each), preferably wild 1 teaspoon kosher salt ¼ teaspoon freshly ground pepper Fresh lemon slices, for garnish Preheat oven to 450°F. Mince the garlic in a food processor. Add the walnuts and process until walnuts are finely chopped. Add cilantro and process until mixture is thick and pasty. Drizzle in olive oil and process until blended. Place salmon on a foil-lined baking tray. Season both sides with salt and pepper. Spread the walnut mixture evenly over the fish. Bake salmon for 20 minutes or until fish flakes easily with a fork. Garnish with fresh lemon slices. Nutritional information per serving (1 salmon filet): Calories: 456, Fat: 32 g, Cholesterol: 94 mg, Sodium: 658 mg, Carbohydrate: 4 g, Dietary Fiber: 2 g, Sugars: 0 g, Protein: 37 g Peas with Dill Yield: 6 servings 2 tablespoons extra-virgin olive oil 1 large onion, chopped 2 packages (10 ounces each) frozen sweet peas ½ cup fresh dill, chopped 3 medium red potatoes ¾ cup water Salt and pepper to taste Lemon wedges, for garnish Heat oil in large frying pan and sauté onion over medium heat until translucent. Add in peas and dill. Quarter potatoes and add to pan. Add water, cover pan, and simmer until potato is soft but not over-done, stirring occasionally. Add salt and pepper to taste. Serve warm. Garnish with fresh lemon wedges. Nutritional information per serving (1/6 of recipe, 241 grams or approximately 1 cup): Calories: 190, Fat: 5 g, Cholesterol: 0 mg, Sodium: 258 mg, Carbohydrate: 31 g, Dietary Fiber: 6 g, Sugars: 9 g, Protein: 6 g
Roasted Tomatoes with Garlic Yield: 8 servings 2 pounds plum tomatoes, preferably organic 4 garlic cloves, cut lengthwise inot slivers 1 teaspoon salt ½ teaspoon freshly ground black pepper 2 tablespoons extra-virgin olive oil Drizzle of balsamic reduction glaze (I use a commercially prepared brand, Gia Russa from Italy) ½ cup chopped fresh basil, for garnish Put oven rack in center position and preheat oven to 450°F. Cut tomatoes in half crosswise. Arrange tomatoes with cut side up in a lightly oiled shallow baking pan. Stud the tomato halves with slivers of garlic, then sprinkle with salt and pepper. Drizzle tomatoes evenly with olive oil and balsamic reduction glaze. Roast until soft, about 20 minutes. Remove from oven and serve warm. Garnish with fresh basil. Nutritional information per serving (1/8 of recipe, 135 grams or approximately ½ cup): Calories: 78, Fat: 4 g, Cholesterol: 0 mg, Sodium: 304 mg, Carbohydrate: 11 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 2 g Jason's Blueberry Dessert Smoothie Getting a nine-year-old to eat fruit and soy milk is no easy feat. This smoothie is named after my son, who is not a big fan of soy milk but drinks this shake down every time! Yield: 2 servings (serving size: approximately 2 cups) 1 cup vanilla soy milk 1 packet Alba chocolate-flavored dairy shake mix 1 cup frozen blueberries, unsweetened 1 cup frozen sliced peaches, unsweetened In a blender combine all ingredients and blend to desired consistency. Pour into glasses and serve. Nutritional information per serving (approximately 14 fluid ounces): Calories: 159, Fat: 2 g, Cholesterol: 2 mg, Sodium: 102 mg, Carbohydrate: 29 g, Dietary Fiber: 4 g, Sugars: 18 g, Protein: 16 g Source: Cholesterol Down, Foreword by Jennifer H. Mieres, M.D. |
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