August 13, 2010

The Easiest Salmon Recipe You’ll Ever Make!

Posted in Recipes tagged , , , , , , at 7:50 pm by keepyourhearthealthy

While living in Alaska for a few years, fresh salmon was a regular item in the family fridge.  I tried making it many different ways but always found this one recipe to be the best tasting and the fastest.  I could not find the actual recipe anywhere online so this might be something that has been spread by word of mouth until now.  There are grilled recipes similar to this but I prefer to use the oven myself.

Ingredients:

  • 2 Fresh Salmon Fillets
  • 1 cup of Yoshida’s Original Gourmet Teriyaki Sauce

Preparation Instructions:

Preheat oven to 350 degrees.  Spray a round, glass baking dish with non-stick cooking spray.  Place both salmon fillets into the baking dish.  The salmon tastes best when you use a small dish that has just enough room for both fillets.  Pour the Yoshida’s sauce on top of the fillets and bake uncovered for 15-20 minutes.  Watch the fillets carefully if they are not done after 20 minutes.  Overcooked and undercooked salmon is unappealing so you need to take it out at the perfect time.  You will know the salmon is cooked if you stick a fork in the middle and the layers separate easily.

August 2, 2010

Easy Pasta Shells With Tuscan Tuna Recipe

Posted in Recipes tagged , , , at 12:56 am by keepyourhearthealthy

photo by Carlos Porto

Heart-health advocates are always looking for new fish recipes so we can increase our intake of Omega-3’s and get at least 2 servings of fish a week.  This recipe from Cooking Light allows you to use packages of pre-cooked tuna and combines it with pasta and a few fresh ingredients.  It’s a great healthy alternative to tuna casserole!

The ingredients needed are:

  • 8  ounces  uncooked medium seashell pasta (I would recommend you use whole wheat pasta shells to add more whole grains)
  • 1/2  cup  chopped red onion
  • 1/4  cup  thinly sliced fresh basil
  • 2  tablespoons  capers
  • 2  tablespoons  extravirgin olive oil
  • 2  teaspoons  grated lemon rind
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 2  (7-ounce) bags white albacore tuna in water

You basically boil the pasta, drain it and then add the remaining ingredients.  This meal only has 402 calories and 1.2g of saturated fat per serving.  See the full recipe, nutrition info and instructions at MyRecipes.

July 27, 2010

Heart Healthy Halibut with Garlic and Herb Panko

Posted in Recipes tagged , , , , at 3:43 am by keepyourhearthealthy

photo by Simon Howden

If you are looking for a yummy way to cook healthy halibut, this recipe from Cooking Light might just suit your tastebud needs.  I tried out this recipe myself tonight.  The ingredients are:

  • 1  cup  panko (Japanese breadcrumbs)
  • 1  tablespoon  chopped fresh basil
  • 1  tablespoon  chopped fresh flat-leaf parsley
  • 1/2  teaspoon  onion powder
  • 1  large garlic clove, minced
  • 2  large egg whites, lightly beaten
  • 1  large egg, lightly beaten
  • 2  tablespoons  all-purpose flour
  • 6  (6-ounce) halibut fillets
  • 3/4  teaspoon  salt
  • 1/4  teaspoon  black pepper
  • 2  tablespoons  olive oil, divided
  • Cooking spray

The directions call for lightly pan-searing the fish prior to baking in the oven.  The pan-searing helps to make the crust crunchy as if you had fried it.  If you pick a sauce to go with this, make sure you use something heart-healthy.  A full-fat tartar sauce would cancel out the benefits of this good meal!

See the full recipe with instructions at:

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1646384

July 25, 2010

Heart Healthy Beef Stroganoff

Posted in Recipes tagged , , at 12:15 am by keepyourhearthealthy

photo by Suat Eman

I discovered a wonderful recipe for Beef Stroganoff that is heart-friendly at the American Diabetes Association website.  If you do not like fat-free sour cream, try using Smart Balance Sour Cream instead.  The Smart Balance sour cream has better flavor and contains more of the good fats.

The ingredients needed are:

1 lb top sirloin, cut into strips

1 1/2 cups sliced mushrooms

2 Tbsp unbleached all-purpose flour 
1 cup fat-free beef broth
1 Tbsp dried onion 
1 tsp chopped garlic 
1/4 tsp salt (optional) 
1/8 tsp ground black pepper 
1/2 cup fat-free sour cream

See the directions and original recipe at the following link: Beef Stroganoff – American Diabetes Association.

July 17, 2010

Heart Healthy Pizza Margherita Recipe

Posted in Recipes tagged , , , , , , at 1:27 pm by keepyourhearthealthy

healthy pizza margherita

Check out this great recipe from Cooking Light for a healthier solution to your pizza cravings!  You’ll find a link to the original recipe at the bottom.  I would recommend using whole wheat pizza crust if you can find it!  The whole wheat crust will add more fiber and nutrients.

Ingredients

  • 1  (10-ounce) can refrigerated pizza crust dough
  • Cooking spray
  • 1  teaspoon  extra-virgin olive oil, divided
  • 1  garlic clove, halved
  • 5  plum tomatoes, thinly sliced (about 3/4 pound)
  • 1  cup  (4 ounces) shredded fresh mozzarella cheese
  • 1  teaspoon  balsamic vinegar
  • 1/2  cup  thinly sliced fresh basil
  • 1/8  teaspoon  salt
  • 1/8  teaspoon  black pepper

Preparation

Preheat oven to 400°.

Unroll crust dough onto a baking sheet coated with cooking spray; pat into a 13 x 11-inch rectangle. Bake at 400° for 8 minutes. Remove crust from oven, and brush with 1/2 teaspoon oil. Rub crust with cut sides of garlic.

Arrange tomato slices on crust, leaving a 1/2-inch border; sprinkle evenly with cheese. Bake at 400° for 12 minutes or until cheese melts and crust is golden.

Combine 1/2 teaspoon oil and vinegar, stirring with a whisk.

Sprinkle pizza evenly with sliced basil, salt, and pepper. Drizzle the vinegar mixture evenly over the pizza. Cut pizza into 8 pieces.

Nutritional Information

Calories: 298 (30% from fat), Fat: 10g (sat 4.6g,mono 3.5g,poly 1.4g), Protein: 12.2g, Carbohydrate: 38.6g, Fiber: 2.1g, Cholesterol: 22mg, Iron: 2.6mg
Sodium: 595mg, Calcium: 175mg
Cooking Light, DECEMBER 2002

Quick Pizza Margherita – 10 Quick and Easy Recipes From Your Pantry – CookingLight.com.

June 26, 2010

Heart-Healthy Mocha Pudding Cake Recipe

Posted in Recipes tagged , , , , at 12:17 am by keepyourhearthealthy

This heart-healthy Mocha Pudding Cake Recipe is love at first bite.  The recipe is from the Better Homes & Gardens website and they list the nutrition facts as only 1 gram of fat per serving!!  Looks like you can have your cake and eat it to.  Yum!

ingredients

  • Nonstick cooking spray
  • 1 cup all-purpose flour
  • 3/4 cup granulated sugar
  • 1/4 cup unsweetened cocoa powder
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1/2 cup fat-free milk
  • 1/2 cup applesauce
  • 1 teaspoon vanilla
  • 1-3/4 cups hot water
  • 3/4 cup packed brown sugar
  • 1/4 cup unsweetened cocoa powder
  • 1 teaspoon instant coffee granules
  • 1 cup cappuccino chunk low-fat ice cream

Click on the original website for directions at this link:

http://www.bhg.com/recipe/desserts/mocha-pudding-cake/

June 21, 2010

Heart-Healthy Mashed Potatoes and Onions

Posted in Recipes, Uncategorized tagged , , at 7:00 pm by keepyourhearthealthy

This recipe was posted at the Smart Balance website at http://www.smartbalance.com/recipes/new-fashioned-mashed-potatoes-and-onions. The ingredients are easy and low fat!  Plus they include lots of heart-healthy Omega-3’s!

Ingredients:
2 1/2 pounds Yukon gold potatoes, peeled and diced
1 1/2 cups chopped yellow onion
1/4 cup Smart Balance™ Fat Free Milk and Omega-3s & Vitamin E
1/2 cup Smart Balance® Light Buttery Spread
1 teaspoon salt
1/2 teaspoon black pepper
1/4 cup finely chopped fresh parsley

Directions
STEP 1:

In a 4-quart saucepan, bring 2 quarts hot tap water to a boil over high heat. Add the potatoes and onions, return to a boil, reduce heat, cover tightly and simmer 14 minutes or until potatoes and onions are tender.

STEP 2:

Drain well in colander. Add the potato mixture plus the other ingredients to the saucepan and use a potato masher or electric mixer to mash until smooth.

Nutrition Facts

Makes 6 cups total. Serves 8; 3/4 cup per serving.
Per serving: 140 calories, 3 grams protein, 19 grams carbohydrate, 5 grams fat, 1.5 grams saturated fat, 2 grams monounsaturated fat, 1.4 grams polyunsaturated fat, 0 grams trans fat, 0 mg. cholesterol, 390 mg. sodium, 3 grams fiber

May 18, 2010

Heart Healthy Shepherd’s Pie Recipe

Posted in Helpful Heart Links, Recipes, Uncategorized tagged , , , , at 4:52 pm by keepyourhearthealthy

I really enjoy the recipes from the Cleveland Clinic’s website!  They have a ton of heart-healthy recipes at http://my.clevelandclinic.org/heart/prevention/nutrition/recipes/heart_healthy_recipes.aspx

For example, you can find this recipe for Heart Healthy Shepherd’s Pie there:

Ingredients
  • Refrigerated butter-flavor cooking spray
  • 1 small onion, chopped
  • 1 ¼ pounds ground sirloin
  • ½ cup fat-free, reduced-sodium beef broth
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon tomato paste
  • Freshly ground pepper
  • 2 russet potatoes, peeled and cut into uniform-size pieces (about 1 ½ pounds)
  • 3 garlic cloves, cut in half
  • ¼ cup skim milk
  • 2 tablespoons egg substitute
  • ¼ teaspoon kosher salt, optional
  • 1 cup frozen baby peas, thawed
  • Ground paprika
Directions
  1. Preheat the oven to 425° F. Coat a casserole with cooking spray.
  2. Coat a nonstick skillet with cooking spray. Add the onion and sauté over medium heat until wilted, about 5 minutes. Add the meat and cook, breaking it up with a wooden spoon, until browned. Strain the meat mixture into a colander to drain all fat and liquid. Return to the skillet. Add the broth, Worcestershire sauce, tomato paste and pepper. Simmer for 10 minutes.
  3. Meanwhile, boil the potatoes with the garlic in lightly salted water until done. Drain the potatoes and remove the garlic. Mash the potatoes with the milk and egg substitute. Season with salt, if using, and pepper.
  4. Place the meat mixture in the prepared casserole and top with the peas. Spread the mashed potatoes over the top. Coat with cooking spray and sprinkle with paprika. Bake for 25 to 30 minutes, until heated through and nicely browned. Serve immediately.

Makes 6 servings

Per Serving:
  • 240 calories (16% calories from fat)
  • 4.5 g total fat (1.5 g saturated fat)
  • 23 g protein
  • 29 g carbohydrate
  • 3 g dietary fiber
  • 50 mg cholesterol
  • 210 mg sodium
  • 466 mg potassium

March 29, 2010

Heart Healthy Macaroni and Cheese

Posted in Recipes tagged , , , , , , , , , , at 4:58 pm by keepyourhearthealthy

From the Marquette General Heart Institute website (in Michigan) comes a creamy heart healthy macaroni and cheese recipe.  The trick to making this creamier than traditional mac and cheese recipes is the addition of ricotta cheese.

Low Fat Macaroni and Cheese

¾ cup evaporated skim milk
1 cup low fat (skim) cottage cheese
½ cup part skim ricotta cheese
½ cu low fat shredded cheddar cheese
½ tsp. nutmeg
1 pinch ground pepper (to taste)
1 tbsp. dry bread crumbs
1 lb. whole wheat elbow macaroni

Preheat oven to 350

Cook pasta according to package
instructions. Heat the milk in a saucepan
over low heat. Add the cheeses until they
melt, stirring constantly. Stir in the nutmeg
and pepper. Remove the cheese sauce from
the heat, add the cooked pasta and mix well
Pour the mixture into a 2-quart casserole
dish. Sprinkle with parmesan cheese and
bread crumbs. Bake for 15-20 minutes until
bubbly and top is browned.

Makes 6 (1 cup servings) Per Serving: 250 calories, 3g total fat, 1g saturated fat, 37g carbohydrate, 4g fiber, 200 mg sodium, and 17g protein

This recipe was taken directly from the following webpage:

http://www.mgh.org/heart/recipes/mac_cheese.html

March 16, 2010

Heart Healthy Parmesan, Chicken and Broccoli Recipe

Posted in Recipes tagged , , , , , , , , , , , , at 1:43 am by keepyourhearthealthy

From the Kraft Healthy Living website comes a great dinner recipe:

Parmesan, Chicken & Broccoli Pasta

4 oz. (1/4 of 16-oz. pkg.) whole wheat spaghetti, uncooked
1/4 cup KRAFT Light Zesty Italian Dressing
2 cloves garlic, minced
1/2 lb. boneless skinless chicken breasts, cut into strips
2 cups broccoli florets
1/2 cup chopped tomatoes
1/2 cup KRAFT 2% Milk Shredded Mozzarella Cheese, divided
4 tsp. KRAFT Grated Parmesan Cheese
COOK spaghetti as directed on package.
MEANWHILE, heat dressing and garlic in large nonstick skillet on medium heat. Add chicken and broccoli; cook and stir 5 to 7 min. or until chicken is cooked through. Stir in tomatoes and 1/4 cup mozzarella cheese; cook 1 to 2 min or until heated through, stirring occasionally.
DRAIN spaghetti; place on serving plate. Top with chicken mixture, remaining mozzarella cheese and Parmesan cheese.

Nutrition (per serving)
Calories 480
Total fat 11g
Saturated fat 4.5g
Cholesterol 85mg
Sodium 840mg
Carbohydrate 52g
Dietary fiber 10g
Sugars 7g
Protein 45g
Vitamin A 60%DV
Vitamin C 60%DV
Calcium 60%DV
Iron 20%D

Check out the original recipe at http://brands.kraftfoods.com/diabetic/main.aspx?s=recipe&m=recipe/knet_recipe_display&recipe_id=92215

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