'heart health' posts

We used to be intimidated by scaloppini until we gained the confidence to substitute chicken for the veal. Now, in less than 20 minutes, a meal fit for company! 

Ingredients

• 1 tablespoon olive oil
• ½ cup dry white wine
• ½ cup low-sodium chicken broth
• 4 4-ounce skinless, boneless chicken breasts, pounded thin
• 2 tablespoons lemon juice
• 2 tablespoons capers, drained
• ½ teaspoon Worcestershire sauce
• ½ teaspoon ground pepper
• ½ cup chopped parsley

Directions

1. Heat oil in a nonstick skillet over medium-high heat. Add the wine and broth and bring to a boil.
2. Add the chicken, turn heat to medium/low. Cover and simmer until cooked about 6-8 minutes.
3. Remove chicken to plate. Keep covered.
4. Turn heat to high and cook the sauce until reduced about 5-10 minutes. Add lemon juice, capers, Worcestershire sauce, and pepper.
5. Add chicken and parsley to sauce and heat through.

Per serving (1/4): 180 calories, 27 gm protein, 2 gm carbohydrate, 4.5 gm fat, 1 gm sat fat, 2 gm mono fat, 72 mg cholesterol, .5gm fiber, 409 mg sodium

THE SEASONED COOK: Cook with a rainbow of fruits and vegetables because they contain phytochemicals that aid in disease prevention. The beta-carotene found in carrots and the allicin in garlic are examples of phytochemicals.

Make Popeye proud! This satisfying soup is ready faster than you can say “I am what I am!” Fresh spinach, low in calories and high in phytonutrients, protein-packed beans and dashes of cinnamon and cumin make this soup super delish! Add depth with fire-roasted tomatoes or smoked paprika. Serves 4.

Ingredients

• 1 15-ounce can low-sodium kidney or navy beans, drained and rinsed
• 1 24-ounce can low-sodium tomatoes, chopped, undrained
• 1 medium onion, chopped
• 1 teaspoon ground cinnamon
• 1 teaspoon ground cumin
• 2 cups chopped spinach
• pepper to taste

Directions

1. In a large soup pot stir in beans, tomatoes, onions, cinnamon, and cumin.
2. Heat soup to boiling; reduce heat and simmer 5 to 10 minutes.
3. Stir spinach into soup. Season to taste with pepper.

Per serving: 147 calories, 9 gm protein, 29 gm carbohydrate, 1 gm fat, 0 gm sat fat, 0 gm mono fat, 0 mg cholesterol, 10 gm fiber, 583 mg sodium

THE SEASONED COOK It’s easy to use spinach these days because it comes pre-bagged. Just rinse and cut off the stems. Spinach packs a wallop of beta-carotene and is rich in other vitamins and minerals.