Wednesday, February 9, 2011

LifeScript Recipe:: 7 Heart-Healthy Recipes 2/7/11

7 Heart-Healthy Recipes
Did you know that you can nourish your heart with a simple, smart, delicious meal? Celebrate American Heart Month with these 7 dishes that have under 3 grams of saturated fat as well as antioxidants and fiber, all great for your ticker...
Gorgonzola & Prune-Stuffed Chicken
Stuffing a chicken breast is relatively simple, but your guests don't have to know. We use Gorgonzola and prunes here, but try it with any favorite combination of dried fruit and flavorful cheese. Serve over quick-cooking barley with broccolini or a steamed artichoke on the side.

Serving: 4
Preparation: 45 minutes

1/2 cup chopped prunes, divided
1/3 cup crumbled Gorgonzola cheese
1/4 cup coarse dry whole-wheat breadcrumbs
1 teaspoon minced fresh thyme, divided
4 boneless, skinless chicken breasts (1 to1-1/4 pounds), trimmed
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 shallot, minced
1/2 cup red wine
1 cup reduced-sodium chicken broth
4 teaspoons all-purpose flour

1. Combine 1/4 cup prunes, Gorgonzola, breadcrumbs and 1/2 teaspoon thyme in a small bowl. Cut a horizontal slit along the thin edge of each chicken breast, nearly through to the opposite side. Stuff each breast with about 2-1/2 tablespoons filling. Use a couple of toothpicks to seal the opening. Season with salt and pepper.

2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden, about 4 minutes per side. Transfer to a plate.

3. Add the remaining 1 teaspoon oil, shallot and the remaining 1/2 teaspoon thyme to the pan; cook, stirring, until fragrant, about 1 minute. Add wine and the remaining 1/4 cup prunes. Reduce heat to medium; cook, scraping up any browned bits, until most of the wine evaporates, about 2 minutes. Whisk broth and flour in a small bowl until smooth; add to the pan and cook, stirring, until thickened, about 2 minutes.

4. Reduce heat to low, return the chicken and any juices to the pan and turn to coat with sauce. Cover and cook until the chicken is cooked through, 3-5 minutes more. Remove toothpicks, slice the chicken and top with the sauce.


Nutrition Facts

Per serving:
318 calories
9 g fat (3 g sat, 4 g mono)
75 mg cholesterol
21 g carbohydrates
31 g protein
2 g fiber
541 mg sodium
492 mg potassium

Nutrition Bonus
: selenium (30% Daily Value)
Quick Breakfast TacoA smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Serving: 1
Preparation: 15 minutes

2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

1. Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.

2. Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.


Nutrition FactsPer serving:
153 calories
2 g fat (1 g sat, 0 g mono)
3 mg cholesterol
15 g carbohydrates
17 g protein
0 g fiber
453 mg sodium
207 mg potassium

Nutrition Bonus
: vitamin C (20% Daily Value)
Mini Chile Relleno CasserolesEveryone gets an individual portion with this vegetarian, Tex-Mex mini casserole. A normal-size casserole like this would take close to an hour to bake — these are ready in half the time. Heatproof ramekins are a cook’s best friend — we use them all the time to hold ingredients while cooking.

Serving: 4
Preparation: 10 minutes

2 4-ounce cans diced green chilies, drained and patted dry
3/4 cup frozen corn, thawed and patted dry
4 scallions, thinly sliced
1 cup shredded reduced-fat Cheddar cheese
1-1/2 cups nonfat milk
6 large egg whites
4 large eggs
1/4 teaspoon salt

1.Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.

2. Equally divide green chilies, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.

3. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.


Nutrition Facts

Per serving:
215 calories
7 g fat (3 g sat, 3 g mono)
219 mg cholesterol
14 g carbohydrates
23 g protein
3 g fiber
726 mg sodium
421 mg potassium

Nutrition Bonus
: selenium (46% Daily Value), calcium (35% DV), vitamin C (25% DV).
Roasted Savoy Cabbage with Black Bean-Garlic SauceRoasting cabbage brings out its rich, nutty flavor. We think Savoy is particularly beautiful, but green cabbage works as well.

Serving: 4
Preparation: 15 minutes

1 head Savoy cabbage (about 1-1/2 pounds), cored and cut into 1-inch squares
4 teaspoons canola oil
2 tablespoons Shao Hsing rice wine, or dry sherry
4 teaspoons black bean-garlic sauce
1 bunch scallions, minced
2 teaspoons distilled white vinegar
2 teaspoons toasted sesame oil
5 dashes hot sauce, or to taste

1. Preheat oven to 500°F. Toss cabbage and canola oil in a large roasting pan and spread out in an even layer. Roast until beginning to wilt and brown, about 15 minutes.

2. Combine rice wine (or sherry) and black bean sauce in a small bowl; drizzle over the cabbage and toss. Continue roasting until tender, about 5 minutes more. Toss with scallions, vinegar, sesame oil and hot sauce until combined.


Nutrition Facts

Per serving:
123 calories
8 g fat (1 g sat, 4 g mono)
0 mg cholesterol
12 g carbohydrates
4 g protein
5 g fiber
485 mg sodium
406 mg potassium

Nutrition Bonus
: vitamin C (80% Daily Value), vitamin A (35% DV), folate (32% DV), high omega-3s.
Parsley TabboulehServe this tart, parsley-dominated tabbouleh at your next gathering.

Serving: 4
Preparation: 35 minutes

1 cup water
1/2 cup bulgur
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
1/2 teaspoon minced garlic
1/4 teaspoon salt
Freshly ground pepper, to taste
2 cups finely chopped flat-leaf parsley, (about 2 bunches)
1/4 cup chopped fresh mint
2 tomatoes, diced
1 small cucumber, peeled, seeded and diced
4 scallions, thinly sliced

1.Combine water and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.

2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and scallions to the bulgur. Add the dressing and toss. Serve at room temperature or chill for at least 1 hour to serve cold.


Nutrition Facts

Per serving:
165 calories
8 g fat (1 g sat, 6 g mono)
0 mg cholesterol
22 g carbohydrates
4 g protein
6 g fiber
175 mg sodium
555 mg potassium

Nutrition Bonus
: vitamin C (100% Daily Value), vitamin A (70% DV), folate (21% DV), iron (20% DV)
Tangelo Pork Stir-Fry This pork and pepper stir-fry uses strips of tangelo zest and bright tangelo juice, which offers a little sunshine on a midwinter night. Tangelos, hybrids of tangerines and pummelos (or grapefruit), are often labeled as Minneolas or Honeybells.

Serving: 4
Preparation: 45 minutes

2 tangelos, such as Minneolas or Honeybells
3 teaspoons toasted sesame oil, divided
1 pound pork tenderloin, trimmed and cut into thin strips
2 medium shallots, thinly sliced
2 cloves garlic, minced
2 tablespoons minced fresh ginger
1/4 teaspoon crushed red pepper
2 red bell peppers, thinly sliced
2 stalks celery, thinly sliced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
2 teaspoons cornstarch

1. Using a vegetable peeler, remove zest from tangelos in long strips. Cut the strips lengthwise into very thin pieces. Cut the tangelos in half and squeeze enough juice from them to get 1/2 cup.

2. Heat a large wok or skillet over medium-high heat. Swirl in 2 teaspoons oil, then add pork and cook, stirring, until just cooked, 2 to 3 minutes. Transfer to a plate.

3. Add the remaining 1 teaspoon oil to the pan along with shallots, garlic, ginger, crushed red pepper and the zest. Cook, stirring, for 1 minute. Add bell peppers and celery and cook, stirring constantly, until crisp-tender, about 2 minutes. Stir in the tangelo juice and soy sauce; bring to a simmer. Cook for 1 minute.

4. Whisk vinegar and cornstarch in a small bowl, then pour it into the pan along with the pork and its juices. Cook, stirring often, until thickened and bubbling and the pork is heated through, about 1 minute.


Nutrition Facts

Per serving:
226 calories
8 g fat (2 g sat, 3 g mono)
63 mg cholesterol
16 g carbohydrates
25 g protein
3 g fiber
329 mg sodium
562 mg potassium

Nutrition Bonus
: vitamin C (220% Daily Value), selenium (56% DV), vitamin A (40% DV), potassium (16% dv), zinc (15% DV) Dark Fudgy BrowniesWe like to use chocolate with 60-72% cacao content in these rich, fudge-like brownies, as it imparts a deeper, fuller flavor than less chocolaty choices. To toast chopped nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2-4 minutes.

Serving: 20
Preparation: 30 minutes

3/4 cup all-purpose flour
2/3 cup confectioners' sugar
3 tablespoons unsweetened cocoa powder American-style or Dutch-process
3 ounces semisweet or bittersweet chocolate (50-72% cacao), coarsely chopped, plus 2-1/2 ounces chopped into mini chip-size pieces, divided
1-1/2 tablespoons unsalted butter or canola oil
1/4 cup granulated sugar
1-1/2 tablespoons light corn syrup blended with 3 tablespoons lukewarm water
2 teaspoons vanilla extract
1/8 teaspoon salt
1 large egg
1/3 cup chopped toasted walnuts, optional

1. Position rack in center of oven; preheat to 350°F. Line an 8-inch-square baking pan with foil, letting it overhang on two opposing sides. Coat with cooking spray.

2. Sift flour, confectioners' sugar and cocoa together into a small bowl. Combine the 3 ounces coarsely chopped chocolate and butter (or oil) in a heavy medium saucepan; place over the lowest heat, stirring, until just melted and smooth, being very careful the chocolate does not overheat. Remove from the heat and stir in granulated sugar, corn syrup mixture, vanilla and salt until the sugar dissolves. Vigorously stir in egg until smoothly incorporated. Gently stir in the dry ingredients. Fold in the walnuts (if using) and the remaining 2-1/2 ounces chopped chocolate just until well blended. Turn out the batter into the pan, spreading evenly.

3. Bake the brownies until almost firm in the center and a toothpick inserted comes out with some moist batter clinging to it, 20-24 minutes. Let cool completely on a wire rack, about 2-1/2 hours.

4. Using the overhanging foil as handles, carefully lift the brownie slab from the pan. Peel the foil from the bottom; set the slab right-side up on a cutting board. Using a large, sharp knife, trim off any dry edges. Mark and then cut the slab crosswise into fifths and lengthwise into fourths. Wipe the blade with a damp cloth between cuts.


Nutrition Facts

Per brownie:
86 calories
3 g fat (1 g sat, 1 g mono)
11 mg cholesterol
15 g carbohydrates
2 g protein
0 g fiber
19 mg sodium
25 mg potassium

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