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Honey Grilled Salmon

We love salmon for its versatility—and its omega-3 contribution to our heart health. Plus with high selenium levels it’s a cancer fighter too. Note the rub relies on garlic powder, which is less likely to burn in the cooking process than fresh garlic. Cumin (the second most popular spice in the world—black pepper is first) has a distinctive and warm taste. Serves 4. 

Try this with: Pear-Stuffed Sweet Potatoes

Ingredients

  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • ½ teaspoon ground cumin
  • 1 tablespoon honey
  • 4 4-ounce salmon filets

Directions

  1. Preheat broiler.
  2. Combine paprika, chili powder, garlic powder, and cumin. Stir in honey to form a smooth syrup.
  3. Using your fingers, spread syrup gently over the salmon. Place on a foil-covered oven-safe pan that you’ve sprayed with cooking spray. Broil for 5-7 minutes, depending on thickness, just until fish flakes easily off the fork.

Per serving: 213 calories, 24 gm protein, 6 gm carbohydrate, 10 gm fat, 2 gm sat fat, 5 gm mono fat, 70 mg cholesterol, 1 gm fiber, 61 mg sodium

THE SEASONED COOK Rich in Omega-3 fatty acids, cold water fish such as salmon prevent clotting in blood vessels and may help raise HDL cholesterol. Omega-3 fatty acids also help keep the heart beating in a healthy rhythm. The new guidelines recommend two to three meals of fatty fish each week.

Lickety-Split Pea Soup

Take the chill off with this great cold-weather recipe. It’s a good use for the frozen peas—and any other veggies—in your freezer. Make a batch on the weekend to have ready for simple week-night meals. Serve with a wedge of hard cheese and slice of dark bread—or a simple green salad. Serves 4.

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 1 teaspoon rosemary
  • 3 cups low-sodium vegetable or chicken broth
  • 1 tablespoon Worcestershire sauce
  • 2 10 ounce packages frozen (no salt added) peas
  • 3 medium red potatoes, cut into chunks
  • Optional garnish: dollop of nonfat yogurt or sour cream with a sprinkle of dill weed

Directions

  1. In a large pot, heat olive oil. Sauté onion, garlic, carrots, celery, and rosemary until tender.
  2. Add broth, Worcestershire, peas, and potatoes. Bring soup to a boil, reduce heat and simmer 15 minutes or until potatoes are soft.
  3. Puree the soup in a blender.
  4. Reheat and serve.

Per serving: 306 calories, 15 gm protein, 52 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 9 gm fiber, 313 mg sodium

THE SEASONED COOK Instead of dill, you can use chopped mint, parsley, or other herbs. For meat lovers, add diced ham as a topping. Peas are a very good source of dietary fiber. Potatoes are high in vitamins A, B, C, and potassium. One ounce of reduced fat cheddar cheese adds only 48 calories and 2 grams of fat.

Healthy Cornbread

This simple corn bread recipe (serves 8) is just as tasty as the one on the box of cornmeal, but has half the calories and no cholesterol.

Try this with: Chipotle Black Bean Chili

Ingredients

  • 1 cup cornmeal
  • 1 cup flour
  • 1 tablespoon sugar
  • 1 tablespoon baking powder
  • 3 tablespoons olive or canola oil
  • 2 egg whites or ¼ cup egg substitute
  • 1 cup skim milk

Directions

  1. Preheat oven to 400 degrees.
  2. Beat oil, egg whites and milk together then combine dry ingredients and mix well.
  3. Pour in nonstick 8x8-inch pan or pie plate. Bake 15 minutes or until done.

Per Serving: 176 calories, 5 grams protein, 27 grams carbohydrate, 6 grams fat, 1 gram saturated fat, 4 grams mono, 1 gram fiber, 29 grams sodium

THE SEASONED COOK To increase the fiber in this recipe, substitute whole wheat flour for white. However, since it doesn't rise as high, you may want to use muffin tins instead.

Glazed Raspberry Chicken

Sweet meets savory and makes a date with delicious! This quick and easy dinner (serves 4) features healthful boneless, skinless chicken breasts glazed with raspberry preserves and fresh herbs. Ready in 30 minutes, high in protein, low in fat and under 300 calories per serving…prepare to fall in love!

Ingredients

  • 4 4-ounce skinless, boneless chicken breasts
  • 1 teaspoon olive oil
  • 1 tablespoon basil
  • 1 teaspoon rosemary
  • 1 medium onion, sliced
  • ½ cup all-fruit raspberry preserves

Directions

  1. Heat oven to 375°.
  2. Place chicken in baking dish. Brush with olive oil, sprinkle with basil and rosemary, top with sliced onions. Bake, uncovered for 15 minutes.
  3. Turn chicken over, spoon preserves evenly over chicken. Bake uncovered another 15 minutes, basting occasionally. Spoon sauce over chicken to serve.

Per serving: 248 calories, 27 gm protein, 24 gm carbohydrate, 4 gm fat, 1 gm sat fat, 2 gm mono fat, 72 mg cholesterol, 1 gm fiber, 268 mg sodium

THE SEASONED COOK Feel free to use any all-fruit preserves you happen to have on hand.

Lemon-Mint Tabouli with Pan-Seared Salmon

A great dish in hot and cold weather, the flavors are warm and the mint is cooling. It’s easy to make extra tabouli for lunches later in the week. Serves 4.

Ingredients

  • ¾ cup bulgur
  • 2 tablespoons olive oil
  • 1 lemon, zest and juiced
  • ¼ teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • 2 cloves garlic, minced
  • ½ cup curly parsley, finely chopped
  • 1½ cups mint, finely chopped
  • 4 stalks green onion, finely chopped
  • 1 cup ripe tomato, ¼ inch diced
  • 1 pound salmon filets, skin-on, cut into 4 portions
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons olive oil

Directions

  1. Place bulgur in a small bowl and add ¾ cup boiling water. Cover with plastic wrap and set aside for 30 minutes. Fluff up with a fork after the water is completely absorbed.
  2. In a large mixing bowl, combine the olive oil, lemon zest and juice, salt, and black pepper. Stir in garlic, parsley, mint, onion and tomato. Add bulgur and mix well.
  3. Season flesh side of salmon filet with a sprinkle of pepper. Heat olive oil in a large nonstick sauté pan over medium-high heat.
  4. Add fillets flesh side down and sear for 4 minutes and then turn over and cook another 4 minutes until fish is barely translucent in the center. Serve over the top of the tabouli.

Per serving: 393 calories, 31g protein, 32g carbohydrate, 18g fat, 3g sat fat, 10g mono fat, 51mg cholesterol, 11g fiber, 253mg sodium

The Seasoned Cook Chicken and pork partner well with this fiber-rich whole grain. It’s easy to overcook fish: Plan on just 6 to 8 minutes per inch of thickness, or when the middle is still a bit shiny. It will continue to cook off the heat.

Italian White Beans and Garlicky Swiss Chard

A lush combination of flavors teams with great nutrition for a double bonus dish. Serves 4.

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 4 cups Swiss chard or kale (about 1 bunch) rinsed and chopped
  • ¼ cup low-sodium chicken broth
  • ½ teaspoon red pepper flakes
  • 1 15-ounce can white beans, drained and rinsed
  • ¼ cup Parmesan cheese, grated

Directions

  1. Heat oil in a large skillet over medium high heat.
  2. Add garlic and cook until fragrant, about 30 seconds.
  3. Stir in chard, broth and pepper flakes.
  4. Cover and cook over medium heat about 4 minutes or until chard is wilted and crisp-tender. Add beans and heat through.
  5. Serve with freshly grated Parmesan cheese and a splash of balsamic vinegar, if desired.

Per serving: 189 calories, 11g protein, 25g carbohydrate, 6g total fat, 2g sat fat, 3g mono fat, 6mg cholesterol, 6g fiber, 182mg sodium

THE SEASONED COOK If choosing low-fat sausage (shown here), pick one with no more than 3 grams of fat per 100 calories—or try a vegetarian version.

Easy Ratatouille

Ratatouille (serves 4 with leftovers) is so versatile that you can use our ingredients here or substitute what you have on hand. Serve it alone or over pasta, polenta, or rice—or satisfy meat lovers by adding a piece of protein. It keeps for days, too. Make a double batch and use leftovers later in the week to serve with grilled fish.

Ingredients

  • 1 tablespoon olive oil
  • 1 large eggplant, peeled and cut into 1½ inch cubes
  • 1 red bell pepper, seeded and coarsely chopped in 1" pieces
  • 1 green bell pepper, seeded and coarsely chopped in 1" pieces
  • 1 large onion coarsely chopped
  • 3 medium zucchini cut in ¾" slices
  • 6 cloves garlic, minced
  • 2 large carrots cut in ½" slices
  • 1 28-ounce can diced tomatoes with juice
  • 2 tablespoons capers
  • ¼ cup ripe olives, pitted and sliced
  • ½ teaspoon black pepper

Directions

  1. Spray oil in a large skillet over medium high heat. Sauté eggplant cubes stirring constantly, until eggplant browns and starts to soften, about 5 minutes. Set aside.
  2. Heat olive oil in large skillet and sauté peppers, onions, zucchini, garlic, and carrots until onions are soft and transparent, about 8 to 10 minutes.
  3. Add tomatoes, capers, olives, eggplant, and black pepper. Bring to a boil, cover, and simmer 30 minutes until all vegetables are very tender and liquid is reduced. Then serve.

Per Serving: 195 calories, 7 gm protein, 36 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3gm mono fat, 0 mg cholesterol, 11 gm fiber, 501 mg sodium

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