It's heart month, and with the Super Bowl this weekend (and suggestions from the media that sporting events may trigger heart attacks), I decided to whip up my low-fat, smokey, heart-healthy three-cheese fondue, as well as ask cardiologist Mark Reisman, MD, for some tips.
Low-fat, smokey, three-cheese fondue (serves 6)
Ingredients
- 2 tbsp unbleached flour
- 1 tbsp olive oil
- ¼ tsp smoked black pepper
- 2 cups fat-free milk
- 1 oz fontina
- 1 oz smoked gouda
- 1 oz gruyere
- ½ tsp Smoked paprika
- 4 apples
Nutritional information (Yield: 6; Portion: 3 oz.; Totals per portion are below.):
Grams: 220
Calories (kcal): 172
Protein (gm): 7.0
Fat (gm): 6.7
Carbohydrate (gm): 22.9
Cholesterol (mg): 15
Calcium (mg): 211
Sodium (mg): 144
Iron (mg): 0.38+
Directions: Combine the olive oil and flour in a sauce pan and cook the flour gently without coloring it over low heat. Add the smoked black pepper. Raise the heat to medium, add the cold milk and whisk continuously until the mixture has thickened. Add the cheese and stir until all the cheese is completely melted. Place is a ceramic bowl or Ramekin, sprinkle paprika on top. Serve with apple wedges.
For videos on and information about other heart-healthy dishes from the Swedish Heart & Vascular Institute, visit www.swedish.org/healthyrecipes.
