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Chicken Scaloppini in Lemon Caper Sauce

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.

Hearty Spinach and Bean Soup

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.

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