Heart Healthy Recipes

 

Louisiana Chicken and Vegetables Serves 4; 3 ounces chicken and 1/2 cup vegetables per serving

 

Take a colorful break from rice, potatoes and pasta - use corn instead. It is a whole grain and provides texture, fiber, and great taste, too!

 

4 boneless, skinless chicken breast halves (about 4 ounces each),
   all visible fat discarded

2 teaspoons salt-free Cajun or Creole seasoning blend

1/2 teaspoon dried thyme, crumbled

1/2 teaspoon salt, divided use

1 tablespoon canola or corn oil, divided use

1 1/2 cups frozen whole-kernel corn, thawed and patted dry

1 cup chopped red bell pepper

1/2 cup carrot in matchstick-size pieces

1/2 cup chopped onion (yellow preferred)

1/4 cup water

1/4 teaspoon black pepper (coarsely ground preferred)

Red hot-pepper sauce to taste (optional)

 

Sprinkle the chicken on both sides with the seasoning blend, thyme and 1/4 teaspoon salt.

 

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3-5 minutes on each side, or until no longer pink in the center. Transfer to a serving platter and cover to keep warm.

 

Add the remaining 2 teaspoons oil to the skillet, swirling to coat the bottom. Cook the corn, bell pepper, carrot, and onion for 4-6 minutes, or until beginning to brown on the edges, stirring frequently. Remove from the heat.

 

Stir in the water, black pepper, and remaining 1/4 teaspoon salt. Spoon around the chicken. Serve with the hot-pepper sauce.

 

 

NUTRITION ANALYSIS (per serving)  Calories 243, Total Fat 5.5 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 2.5 g, Cholesterol 66 mg, Sodium 381 mg, Carbohydrates 20 g, Fiber 3 g, Sugars 5 g, Protein 29 g,

 

Dietary Exchanges  1 starch, 1 vegetable, 3 lean meat

 

 

 

 

 

The rich, concentrated flavors of red wine, soy sauce, and balsamic vinegar give this "soupy" stew an intense, slightly sweet taste. A perfect comfort dish!

 

3/4 cup uncooked brown rice

2 tablespoons olive oil, divided use

12 ounces boneless sirloin steak, all visible fat discarded, thinly sliced and cut into 2-inch-long strips

1 medium onion (about 6 ounces), cut into 1/2 inch wedges

8 ounces medium-large button mushrooms, quartered

4 medium garlic cloves, minced

1 14.5-ounce can no-salt-added stewed tomatoes, undrained

1/2 cup dry red wine (regular or nonalcoholic)

2 tablespoons soy sauce (lowest sodium available)

1 tablespoon balsamic vinegar

2 teaspoons dried basil, crumbled

1 1/2 teaspoons dried oregano, crumbled

1/4 teaspoon salt

 

Prepare the rice using the package directions.

 

About 25 minutes before the rice is ready, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef for 2 minutes, or until no red shows on the outside, stirring frequently. Transfer the beef with any accumulated juices to a plate.

 

Add 1 teaspoon oil to the skillet, swirling to coat the bottom. Cook the onions for 4 minutes, stirring frequently and reducing the heat if needed so the onion doesn't burn. Stir in the mushrooms. Cook for 2 minutes, or until the onions begin to brown on the edges, stirring occasionally. Stir in the garlic. Cook for 15 seconds, stirring constantly.

 

Stir in the tomatoes with liquid, wine, soy sauce, vinegar, basil, and oregano. Bring to a boil on medium high. Reduce the heat and simmer, covered, for 10 minutes, or until the onions are just tender.

 

Stir in the salt and beef with any accumulated juices. Cook for 1 minute to heat the beef. Remove from the heat. Stir in the remaining 1 tablespoon plus 1 teaspoon oil.

 

 

NUTRITION ANALYSIS (per serving)  Calories 398, Total Fat 12.0 g, Saturated Fat 3.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 7.5 g, Cholesterol 46 mg, Sodium 404 mg, Carbohydrates 41 g, Fiber 6 g, Sugars 9 g, Protein 25 g

 

Dietary Exchanges  2 starch, 2 vegetable, 2 1/2 lean meat, 1/2 fat

 

 

 

 

 

A hot-sweet mixture of fruit spread, peppers, and fresh ginger tops these colorful bite-size appetizers.

 

1/4 cup all-fruit strawberry or apricot spread

2 tablespoons minced red bell pepper

1 teaspoon grated peeled gingerroot or orange zest

1 teaspoon balsamic vinegar

1 or 2 dashes crushed red pepper flakes

 

1 1/2 ounces fat-free cream cheese, softened

2 tablespoons fat-free sour cream

1/8 teaspoon salt

15 frozen mini phyllo shells, thawed

 

In a small saucepan, stir together the fruit spread and bell pepper. Cook over medium heat for several seconds so the fruit spread slightly melts, stirring frequently. Remove from the heat. Let cool completely, about 15 minutes. Stir in the gingerroot, vinegar and red pepper flakes.

 

Meanwhile, in a small bowl, whisk together the filling ingredients until smooth. Cover with plastic wrap and refrigerate until needed.

 

To assemble, spoon about 1/2 teaspoon filling into each shell, gently spreading over the bottom. Top each with about 1 teaspoon fruit spread mixture, gently spreading over the filling. Cover with plastic wrap and refrigerate until needed, up to 4 hours.

 

 

NUTRITION ANALYSIS (per serving)  Calories 102, Total Fat 3.0 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0 g, Cholesterol 3 mg, Sodium 162 mg, Carbohydrates 16 g, Fiber 0 g, Sugars 8 g, Protein 2 g

 

Dietary Exchanges  1 carbohydrate, 1/2 fat

 

 

 

 

 

Pumpkin seeds and pie spices make this snack mix different from the norm. It's full of crunchy goodness from nuts and grains.

 

Cooking spray

1 teaspoon canola or corn oil

1/4 cup honey

1/4 cup chopped walnuts

1/4 cup chopped pecans

1/4 cup shelled unsalted pumpkin seeds

3/4 to 1 teaspoon pumpkin pie spice or apple pie spice

2 cups multigrain or whole-wheat cereal squares with maple syrup and brown sugar

1/2 cup sweetened dried cranberries or sweetened dried cherries

 

Line a baking sheet with aluminum foil and lightly spray with cooking spray.

 

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the honey for 2 minutes, or until it just comes to a boil. Stir in the walnuts, pecans, pumpkin seeds, and pie spice. Cook for 3 minutes, or until the mixture begins to turn golden, stirring constantly. Remove from the heat.

 

Immediately stir in the cereal and dried fruit until well coated, about 30 seconds. Pour onto the baking sheet, using the back of a spoon to quickly spread in a smooth, thin layer. Sprinkle with the salt. Let cool completely, about 45 minutes. Break into 1-inch pieces. Store in an airtight container at room temperature.

 

NUTRITION ANALYSIS (per serving)  Calories 138, Total Fat 6.0 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 3.0 g, Monounsaturated Fat 2.5 g, Cholesterol 0 mg, Sodium 32 mg, Carbohydrates 20 g, Fiber 2 g, Sugars 13 g, Protein 2 g

 

Dietary Exchanges  1 1/2 carbohydrate, 1 fat

 

 

 

 

 

No need to slow-roast poblano peppers to get deep flavor. All it takes is quickly cooking them in a hot skillet and letting them steep a bit.

 

1 tablespoon olive oil, divided use

2 medium poblano peppers, ribs and seeds discarded, thinly sliced

5 ounces grape tomatoes or cherry tomatoes, halved (about 1 cup)

1 medium garlic clove, minced

1 to 2 teaspoons balsamic vinegar

1/2 teaspoon salt, divided use

1/4 teaspoon pepper

Paprika to taste

4 trout fillets or any other thin mild fish fillets (about 4 ounces each),
   rinsed and patted dry

1 medium lime, cut into 8 wedges

 

Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil, swirling to coat the bottom. Cook the peppers for 4 to 6 minutes, or until beginning to richly brown on the edges, stirring frequently.

 

Gently stir in the tomatoes. Cook for 2 minutes, or until soft, stirring gently and frequently. Remove from the heat.

 

Gently stir in the garlic, vinegar, and 1/4 teaspoon salt. Transfer to a small bowl. Cover to keep warm.

 

In the same skillet, heat the remaining 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Sprinkle the pepper, paprika, and remaining 1/4 teaspoon salt over both sides of the fish. Cook for 3 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to a platter.

 

To serve, squeeze 4 lime wedges over the fish. Spoon the poblano mixture on top. Serve with the remaining lime wedges to squeeze over the poblano mixture if desired.

 

 

NUTRITION ANALYSIS (per serving)  Calories 189, Total Fat 7.5 g, Saturated Fat 1.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 2.0 g, Monounsaturated Fat 4.0 g, Cholesterol 67 mg, Sodium 332 mg, Carbohydrates 6 g, Fiber 1 g, Sugars 3 g, Protein 24 g

 

Dietary Exchanges  1 vegetable, 3 lean meat

 

Copyright © 2009 by the American Heart Association, Face the Fats campaign

 

 

 

 

 

This recipe is for an "oven-fried" okra that is trans fat (un)friendly. It passes my muster, so it should pass yours, too.

 

Canola oil cooking spray

1 20-ounce bag frozen sliced okra, thawed

1 half-teaspoon salt

1/2teaspoon pepper

2 cups yellow corn meal (only a half-cup actually adheres to the okra)

 

Preheat oven to 475°F. Line a rimmed baking sheet with aluminum foil and spray the foil generously with cooking spray. Set aside. Spray the inside of a gallon-sized food storage bag with cooking spray. Add the okra, a half-teaspoon of salt, and the pepper. Close the bag and shake to blend everything well. Let the okra rest for ten minutes to extract juice from the okra. Add the cornmeal to the bag and shake vigorously to coat the okra. Let the bag sit for ten minutes; then, shake it up again. Using a wide mesh strainer or a colander over a large bowl, remove the okra in batches and shake off excess cornmeal into the bowl, discarding the leftover meal.

 

Place the coated okra on the sheet pan and continue the process until all the okra is on the pan and the pieces are not touching each other.  Spray the okra well with cooking spray. Bake for 20 minutes. Remove the pan from the oven and stir the okra, trying to turn over as many pieces as possible. Lightly spray them again. Return to the oven for another 20 minutes. Remove from oven and lightly spray the pieces again.

 

Nutritional Analysis (per serving)  Calories 70, Total Fat 0.5 g, Saturated Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0 g, Trans Fat 0.0 g, Cholesterol 0 mg, Sodium 197 mg, Carbohydrates 16 g, Fiber 3 g, Sugars 3 g, Protein 3 g

 

Dietary Exchanges  1/2 starch, 1 vegetable

 

Copyright © 2009 by the American Heart Association, Face the Fats campaign

 

 

 

 

This crunchy combination of spring greens, baby spinach, red cabbage, and snow peas is powered up with salmon and topped with a sweet apricot-ginger vinaigrette.

 

1/4 cup all-fruit apricot spread

1/4 cup fresh orange juice

2 tablespoons white wine vinegar

1 tablespoon sugar

2 teaspoons grated peeled gingerroot

1/8 teaspoon crushed red pepper flakes

1/8 teaspoon salt

 

4 cups mixed salad greens (spring mix preferred), torn into bite-size pieces

2 cups baby spinach leaves

1 cup shredded red cabbage

1 cup fresh or frozen snow peas, thawed if frozen, trimmed and halved diagonally

1 7.1-ounce vacuum-sealed pouch pink salmon

 

In a food processor or blender, process the vinaigrette ingredients until smooth.

 

Put the salad ingredients except the salmon on a serving platter. Pour the dressing over the salad. Toss gently. Crumble the salmon on top. Serve immediately for peak flavors and texture.

 

NUTRITION ANALYSIS (per serving)  Calories 128; Total Fat 2.0 g; Saturated Fat 1.0 g; Trans Fat 0.0 g; Polyunsaturated Fat 0.5 g; Monounsaturated Fat 0.5 g; Cholesterol 18 mg; Sodium 366 mg; Carbohydrates 17 g; Fiber 3 g; Sugars 12 g; Protein 11 g

 

Dietary Exchanges  1/2 fruit, 1 vegetable, 1 1/2 very lean meat

 

 

 

 

 

 

2 tablespoons olive oil

6 cloves crushed garlic

1 tablespoon picked thyme leaves or 1 teaspoon dried

 

1 tablespoon chopped fresh oregano or 1 teaspoon dried

1 tablespoon chopped fresh tarragon  or 1 teaspoon dried

1 bay leaf

1 teaspoon turmeric

2 teaspoons salt-free all-purpose seasoning

1 teaspoon ground black pepper

1/2 teaspoon salt

2 cups frozen pearl onions, thawed

1 cup carrots, peeled and cut into 1-inch cubes

1 cup celery, cut into 1-inch pieces

1 cup shiitake mushrooms, sliced ?-inch thick

1 cup crimini or button mushrooms, quartered

4 tablespoons flour

1/4 cup Pernod (optional)

3 cups low-sodium chicken stock

1 pound skinless, boneless chicken breast, cut into 2? cubes

1 cup frozen sweet peas, thawed

1/2 cup chopped parsley

 

1 and 1/3 cups flour

1/2 teaspoon salt (optional)

1/2 cup trans fat free margarine spread

3 tablespoons ice water

 

Prepare the chicken. In a large saut?an over medium-high heat, heat the olive oil until hot. Stir in the garlic, thyme, oregano, tarragon, bay leaf, turmeric, salt-free all-purpose seasoning, pepper, salt and saut?or one minute. Add the onions, carrots, celery, and mushrooms and saut?or two minutes. Stir in the flour and coat the vegetables well. Add the Pernod, if using, and chicken stock and stir to blend well. Allow the mixture to come to a simmer. Stir in the chicken and simmer for five minutes. Stir in the peas and parsley. Remove from heat and pour the mixture into a 3-quart oval casserole. Cover loosely with foil and set aside.

 

Preheat the oven to 375°F. Line a rimmed baking sheet with foil and set aside. To make the crust, placed the flour (and salt, if using) in a medium-sized bowl and add the margarine spread, cut into in one-inch pieces. Cut the margarine spread into the flour with a fork or pastry cutter (this can all be done in a food processor) until crumbly. Avoid over-working the dough. Add the ice water and mix (pulse in a food processor) until the dough just comes together. Roll the dough between two pieces of film wrap until it matches the size of the casserole. (Hold the dish above the dough to check for correct size.) Peel off the top layer of wrap and bring the casserole next to the dough. Lift the dough by the bottom wrap and use it to help invert the crust onto the casserole. Trim the outside edges of the crust and gently press the dough so that it fits perfectly around the inside perimeter of the casserole dough. Cut eight, evenly -spaced 1-inch vents in the dough as demarcations of portions and to release steam while baking. Place the casserole on the foil-lined baking sheet and bake until the crust is golden brown and the juices are bubbling, about 45 minutes.

 

Let the casserole rest for ten minutes before serving. Serve the pie in a soup plate over a small mound of Olive Oil Mashed Potatoes.

 

Nutritional Analysis (per serving)  Calories 295; Total Fat 9.0 g; Saturated Fat 0.5 g; Polyunsaturated Fat 1.5 g; Monounsaturated Fat 5.0 g; Trans Fat  0.0 g; Cholesterol 33 mg; Sodium 493 mg; Carbohydrates 33 g; Fiber 3 g; Sugars 4 g; Protein 19 g

 

Dietary Exchanges  2 lean meat, 1 1/2 starch, 2 vegetable, 1/2 fat

 

 

 

 

 

4 cups all-purpose flour, plus 1/2 cup set aside

1 envelope instant yeast

1 teaspoon sugar

1/2 teaspoon salt 

1 1/4 cups tepid water

1 tablespoon olive oil

Cornmeal for dusting the peel

 

2 cups part-skim mozzarella or other reduced-fat cheese

2 medium tomatoes, sliced

2 ounces Canadian bacon, diced

2 cups sliced or chopped fresh vegetables, such as mushrooms, zucchini, broccoli, asparagus or onions, or a combination

4 teaspoons thinly sliced or finely chopped fresh herbs, such as basil or oregano, or a combination 

 

If using a standing mixer, in the bowl whisk together the 4 cups of flour, yeast, sugar, and salt. Pour in the water. Attach the dough hook. With the mixer on low, beat until the dough forms a ball, stopping the mixer and pushing down the dough with your hands as needed so it combines well. If the dough is sticky, add some of the remaining 1/2 cup flour, 1 tablespoon at a time, and beat for 2 to 3 minutes, or until the dough pulls away from the side of the bowl.

 

If mixing by hand, in a large bowl stir together the 4 cups of flour, yeast, sugar, and salt using a large wooden spoon. With your hands, blend the dough into a ball. If the dough is sticky, add some of the remaining 1/2 cup flour, 1 tablespoon at a time, working it in for 3 to 4 minutes, or until the dough is smooth and does not stick to the side of the bowl.

 

For either method, set the dough aside to rest for 15 minutes.

 

To knead the dough with the mixer, beat on medium-low until smooth and elastic, about 5 minutes. Turn the dough out onto a lightly floured surface. Push the dough away from you with the heels of your hands. Fold the dough back over onto itself. Continue to knead the dough for about for about 30 seconds, or until the dough is smooth and elastic, then work the dough into a ball.

 

To knead by hand, turn the dough out as directed above and knead for 8 minutes, or until the dough is smooth and elastic. Work the dough into a ball.

 

Lightly coat a large, clean bowl with 1 teaspoon of the olive oil. Put the dough in the bowl, cover with a clean kitchen towel, and set aside in a warm place (about 85°F) until the dough doubles in size, about 1 hour.

 

Fold down the dough, patting it into a disk, and place it back in the bowl. Cover with plastic wrap and refrigerate overnight. The next day, remove the dough and cut into two equal portions. Shape each into a ball.

 

If you plan to use the dough that day, leave it on the counter, covered with a clean kitchen towel, for 1 hour to let it relax so shaping is easier. If you plan to use the dough another day, wrap it well in plastic wrap or put in an airtight plastic bag, and refrigerate for up to 1 week. For longer storage, freeze the dough, then when you're ready to use it, thaw it overnight in the refrigerator. 

 

To prepare the dough, put it on a large, lightly floured surface, such as a counter, and press each piece of the dough into a flat disk. Work one disk in your hands, rotating it around and around while pulling it out gently until it is 12 inches in diameter. Repeat with the second disk.

 

If available, set one or two pizza stones on the oven rack in the lower third of the oven. Preheat the oven to 500°F.

 

Dust the peel with cornmeal and place the dough on top. Brush each pizza with 1 teaspoon olive oil. Sprinkle with the cheese. Top, in order, with the tomato slices, Canadian bacon, vegetables, and herbs. Slide the pizza off the peel and onto the pizza stone in the oven.

 

If you do not have a pizza stone, turn two sheet pans (at least 12x18 inches) over and sprinkle lightly with cornmeal. Assemble as directed above. (If you have only one sheet pan, assemble only one pizza at this point.)

 

Bake the pizzas for 8 minutes, or until the cheese is bubbly and the crusts are golden brown. Let the pizzas rest for 3 minutes before cutting each into 8 slices.

 

Nutrition Analysis (per serving)  Calories 333; Total Fat 7.0 g; Saturated Fat 3.5 g; Polyunsaturated Fat 0.5 g; Monounsaturated Fat 2.5 g; Trans Fat 0.0 g; Cholesterol 21 mg; Sodium  402 mg; Carbohydrates  51 g; Sugar 2 g; Fiber 2 g; Protein  15 g

 

Dietary Exchanges  3 1/2 starch, 1 lean meat

 

 

 

 

 

Perfect for wintry nights or while watching sporting events, this hearty chili is accented with crisp corn tortillas, fat-free Cheddar cheese, and dollops of fat-free sour cream. This recipe is worth repeating, so save time now by making a double batch and storing the leftover chili in an airtight container for up to 6 months in the freezer.

 

1 pound extra-lean ground beef

1 15.5-ounce can no-salt-added black beans, rinsed and drained

1 14.5-ounce can no-salt-added diced tomatoes, undrained

1 8-ounce can no-salt-added tomato sauce

1/2 cup water

1/2 cup chopped red onion

1/2 medium yellow bell pepper, chopped

1/2 medium green bell pepper, chopped

1 teaspoon chili powder

1 teaspoon salt-free all-purpose seasoning blend

 

Cooking spray

4 6-inch corn tortillas

1/2 cup shredded fat-free Cheddar cheese

1/4 cup fat-free sour cream

 

In a large nonstick skillet, cook the beef over medium-high heat for 6 to 8 minutes, or until browned, stirring frequently to turn and break up the beef. Using a slotted spoon, transfer the beef to a 2- to 3-quart slow cooker. Add the remaining chili ingredients to the slow cooker, stirring to combine. Cook on high for 3 to 4 hours or on low for 7 to 9 hours, or until the onions and bell peppers are tender and the flavors have blended.

 

Meanwhile, preheat the oven to 375°F. Lightly spray a baking sheet with cooking spray.

 

Using a sharp knife, cut each tortilla into 8 triangles. Place in a single layer on the baking sheet. Lightly spray the tops with cooking spray.

 

Bake for 8 to 10 minutes, or until the chips are golden brown and crisp. Transfer the baking sheet to a cooling rack. Let the chips cool for 15 minutes.

 

When the chili is ready, place 8 tortilla chips with a pointed end up around the inside of each rimmed soup bowl. Ladle the chili into the bowls. Sprinkle the Cheddar over the chili. Top each serving with a dollop of sour cream.

 

NUTRITION ANALYSIS (per serving)  Calories 371, Total Fat  6.5 g, Saturated Fat 2.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 2.5 g, Cholesterol 67 mg, Sodium 317 mg, Carbohydrates 40 g, Fiber 8 g, Sugars 12 g, Protein 39 g

 

Dietary Exchanges  2 starch, 2 vegetable, 4 very lean meat

 

 

 

 

 

Whether it's a special occasion or you just want to make someone feel special, this decadent-looking dessert will bring smiles... and compliments!

 

Cooking spray

 

1 18.25-ounce box devil's food cake mix

1 2.5-ounce jar baby food pureed prunes

1 cup strong coffee, or 1 cup water plus 2 teaspoons instant coffee granules

3 large egg whites

2 tablespoons canola or corn oil

 

2 12-ounce packages frozen unsweetened raspberries, thawed

1/2 cup sugar

1 1/2 tablespoons cornstarch

1 teaspoon vanilla extract

 

2 teaspoons instant coffee granules

2 teaspoons water

8 ounces frozen fat-free whipped topping, thawed in refrigerator

2/3 cup sliced almonds, dry-roasted

 

Preheat the oven to 325°F, or as directed on the package. Lightly spray two 12-cup muffin pans with cooking spray.

 

In a large mixing bowl, combine the cupcake ingredients. Follow the package directions for beating the batter and baking and cooling the cupcakes.

 

Meanwhile, in a medium saucepan, stir together the raspberries, sugar, and cornstarch until the cornstarch is dissolved. Bring to a boil over medium-high heat. Boil for 1 to 1 1/2 minutes, or until thickened, stirring frequently. Remove from the heat. Let cool completely, about 20 minutes. Stir in the vanilla.

 

In a medium bowl, stir together the coffee granules and water until the coffee is dissolved. Fold in the whipped topping until well blended. Cover and refrigerate until needed.

 

For each serving, spread 1 tablespoon plus 2 teaspoons raspberry sauce on a dessert plate, top with a cupcake, spoon 1 tablespoon plus 2 teaspoons whipped topping mixture over the cupcake, and sprinkle with about 1 1/2 teaspoons almonds.

 

 

NUTRITION ANALYSIS (per serving)  Calories 173; Total Fat 4.0 g; Saturated Fat 1.0 g; Trans Fat 0.0 g; Polyunsaturated Fat 1.0 g; Monounsaturated Fat 2.0 g; Cholesterol 0 mg; Sodium 198 mg; Carbohydrates 31 g; Fiber 2 g; Sugars 18 g; Protein 2 g

 

Dietary Exchanges  2 carbohydrate, 1 fat

 

 

 

 

 

Toss this unusual salad together the next time you want something different for a brown-bag lunch. The bright green edamame and shiny black beans provide complementary tastes and a nice color contrast.

 

4 ounces dried multigrain penne

2 cups frozen shelled edamame (green soybeans), thawed

1/2 15-ounce can no-salt-added black beans, rinsed and drained

1/2 cup chopped green onions

2 tablespoons snipped fresh parsley

1 tablespoon grated lemon zest

2 tablespoons fresh lemon juice

1 tablespoon olive oil (extra-virgin preferred)

2 medium garlic cloves, minced

1 1/2 to 2 teaspoons finely chopped fresh rosemary or

1/2 teaspoon dried rosemary, crushed

1/4 teaspoon salt

3 ounces low-fat feta cheese, crumbled

 

Prepare the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run the pasta under cold water for about 20 seconds to stop the cooking process. Drain well in a colander.

 

Meanwhile, in a medium bowl, stir together the remaining ingredients except the feta. Using a rubber scraper, fold the pasta and feta into the mixture.

 

Cook's Tip  If you make this salad to enjoy the next day or have leftovers, squeeze lemon wedges over it just before serving to "brighten" the flavors.

 

NUTRITION ANALYSIS (per serving)  Calories  320, Total Fat 10.0 g, Saturated Fat 2.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 3.0 g, Cholesterol 8 mg, Sodium 453 mg, Carbohydrates 38 g, Fiber 9 g, Sugars 6 g, Protein 21 g

 

Dietary Exchanges  2 1/2 starch, 2 lean meat

 

 

 

 

 

1 1/3 cup of quinoa, rinsed thoroughly

2 teaspoons salt

2 large mangoes

1 jalapeno chili, seeded and diced small

3 scallions, including an inch of the greens, thinly sliced

1/3 cup of whole almonds, toasted lightly

 

Bring 3 cups of water to a boil in saucepan, then add 1/2 teaspoon of salt and the quinoa. Lower heat, cover and simmer until the quinoa is tender, 12 to 15 minutes. Drain.

 

Cut the mangoes: Stand each one upright and slice down either side of the seed, which you can't see but which runs lengthwise through the center of the fruit. Score the two pieces and bend the skin. Cut off the squares of mango where they attach to skin.

 

Toss the quinoa with the mangoes, chili, scallions and curry vinaigrette. Chop the almonds and add them last so they will stay crisp.

 

Curry Vinaigrette, Yield: 1/3 cup

 

1 clove of garlic

1/4 teaspoon salt

2 Tablespoons yogurt

2 teaspoons curry powder

1 1/2 Tablespoon fresh lemon juice

5 Tablespoons light olive or sunflower seed oil

2 Tablespoons finely chopped cilantro

 

Mince garlic and 1/4 teaspoon salt in a mortar until smooth, or put the garlic through a press. Combine the garlic and salt with the yogurt and curry in a small bowl. Stir in the lemon juice, then whisk in the oil Let stand for 15 minutes, and then stir in cilantro. Taste for tartness; salt to taste. Cover and store for up to three days in your refrigerator.