RECIPES FOR A HEALTHY HEART

 

Vegetable & Goat Cheese Phyllo Pie

Ingredients:
Cooking spray
1 tablespoon olive oil
4 to 5 medium green onions, chopped (about 1 cup)
2 medium zucchini, thinly sliced
10 ounces frozen chopped spinach, thawed and squeezed dry
¼ cup chopped fresh parsley
2 tablespoons chopped fresh mint
2 medium garlic cloves, minced
1 cup fat-free evaporated milk
½ cup egg substitute
¼ teaspoon pepper
⅛ teaspoon ground nutmeg
6 sheets frozen phyllo dough (each 14 x 9 inches), thawed
1 ½ ounces soft goat cheese
Preparation:
Preheat the oven to 375°F. Lightly spray a 9-inch pie pan with cooking spray. Set aside.
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the green onions for 2 minutes, or until softened, stirring frequently.
Stir in the zucchini. Cook for 4 minutes, or until beginning to brown, stirring frequently.
Stir in the spinach, parsley, mint, and garlic. Cook for 2 minutes, stirring frequently.
In a small bowl, whisk together the evaporated milk, egg substitute, pepper, and nutmeg. Set aside.
Working quickly and keeping the unused phyllo covered with damp paper towels to prevent drying, place one sheet of phyllo in the pie pan, gently pressing on the bottom and side of the pan, letting the ends overhang the pan. Repeat with the remaining phyllo, placing the sheets in a crisscross pattern.
Spoon the green onion mixture over the phyllo. Pour in the milk mixture, swirling if needed to cover the surface. Dot with the cheese.
Fold the ends of the phyllo toward the center of the pan, leaving a circle of the filling showing. Lightly spray the phyllo with cooking spray. Gently press the phyllo on the filling so the phyllo will hold its shape.
Bake for 30 to 40 minutes, or until golden. Transfer to a cooling rack and let cool for 15 minutes. Cut into wedges. Serve warm.

Chile-cheese Stuffed Mushrooms

Ingredients:
Cooking spray
24 medium button mushrooms (about 1 pound), stems discarded
1 4-ounce can of chopped green chiles, drained
Shredded Cheddar Cheese
Preparation:
Preheat the oven to 400°F. Line a baking sheet with aluminum foil.
Place the mushrooms with the stem side down on the foil. Lightly spray the mushrooms with cooking spray.
Bake for 10 minutes.
Transfer the baking sheet to a cooling rack. Turn the mushrooms over. Fill each with the chiles. Sprinkle with the cheddar.
Bake for 5 minutes, or until the cheddar is melted. Remove from the oven and let stand for 3 minutes so the flavors blend.

Southern Cornbread

Ingredients:
Cooking spray
1 cup yellow cornmeal
½ cup all-purpose flour
½ cup whole-wheat flour
2 tablespoons sugar
½ teaspoon baking soda
½ teaspoon baking powder
⅛ teaspoon salt
1 cup no-salt-added cream-style corn, undrained
½ cup frozen whole-kernel corn, thawed
½ cup low-fat buttermilk
¼ cup fat-free milk
1 large egg
2 tablespoons canola or corn oil
Preparation:
Preheat the oven to 425°F. Lightly spray a 9-inch square or round baking pan or pie pan with cooking spray.
In a large bowl, stir together the cornmeal, both flours, sugar, baking soda, baking powder, and salt. Make a well in the center.
In a medium bowl, stir together the remaining ingredients. Pour into the well in the flour mixture, stirring just until moistened. Spoon into the baking pan. Lightly spray the top of the batter with cooking spray.
Bake for 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Transfer the pan to a cooling rack and let cool for 5 to 10 minutes before slicing.

Pork Tenderloin with Warm Fruit Salsa

Ingredients:
1 teaspoon curry powder
½ teaspoon ground cumin
¼ teaspoon ground allspice
¼ teaspoon salt
1 1-pound pork tenderloin, all visible fat discarded
1 teaspoon canola or corn oil and
1 teaspoon canola or corn oil, divided use
½ medium red bell pepper, finely chopped
¼ cup red onion, finely chopped
1 medium fresh jalapeño, seeds and ribs discarded, finely chopped
1 8-ounce can pineapple tidbits in their own juice, drained well
¼ cup golden raisins
2 tablespoons chopped cilantro
Preparation:
In a small bowl, stir together the curry powder, cumin, allspice, and salt. Sprinkle the mixture all over the pork. Using your fingertips, gently press the mixture so it adheres to the pork. Let stand for 15 minutes.
Meanwhile, preheat the oven to 425°F.
In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Brown the pork for about 1 minute on each side, 4 to 5 minutes total. Transfer to an 11 x 7 x 2-inch glass baking dish.
Roast for about 15 minutes, or until the pork registers 145°F on an instant-read thermometer. Transfer to a cutting board. Let stand for 3 minutes. Cut crosswise into slices, saving the juices.
While the pork stands, wipe the skillet with a damp paper towel. Heat the remaining
1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper, onion, and jalapeño for 2 to 3 minutes, or until tender-crisp, stirring frequently. Stir in the pineapple, raisins, and cilantro. Cook for 1 minute, or until thoroughly heated. Remove from the heat.
Just before serving, drizzle the pork with the reserved pan juices. Serve the fruit salsa on the side. 

Greek Fish Fillets with Cucumber-Caper Salsa

Ingredients:
Fish
Cooking spray
4 red snapper or tilapia fillets (about 4 ounces each), rinsed and patted dry
2 tablespoons fresh lemon juice
½ teaspoon dried oregano, crumbled
¼ teaspoon paprika
⅛ teaspoon salt
Salsa
¾ cup finely chopped cucumber
¼ cup chopped fresh mint or fresh parsley
2 tablespoons capers, drained
½ teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon olive oil (extra virgin preferred)
⅛ teaspoon salt
Preparation:
Preheat the oven to 400°F. Lightly spray a 13 x 9 x 2-inch baking pan with cooking spray.
Arrange the fish in a single layer in the pan. Spoon 2 tablespoons lemon juice over the fish. Sprinkle with the oregano, paprika, and ⅛ teaspoon salt.
Bake for 10 minutes, or until the fish flakes easily when tested with a fork. Using a slotted spatula, transfer the fish to plates. Discard any liquid remaining in the pan.
Meanwhile, in a small bowl, stir together the salsa ingredients. Spoon over the cooked fish.

Carrot Soup with Coriander

Ingredients:
2 teaspoons olive oil
1 small onion, chopped
2 medium garlic cloves, chopped
1 tablespoon ground coriander and 1/8 teaspoon ground coriander, divided use
1 pound carrots, cut into 1-inch pieces
2 1/2 cups water
1 cup fresh orange juice
1/8 teaspoon salt
1/4 cup fat-free sour cream
2 teaspoons fresh lemon juice
1 tablespoon chopped fresh cilantro
Preparation:
In a large saucepan, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until soft, stirring occasionally.
Stir in 1 tablespoon coriander. Stir in the carrots, water, orange juice, and salt. Reduce the heat to medium and bring to a simmer. Reduce the heat to low and simmer, covered, for 15 to 20 minutes, or until the carrots are very tender.
Meanwhile, in a small bowl, whisk together the sour cream and remaining 1/8 teaspoon coriander. Set aside.
In a food processor or blender (vent the blender lid), process the soup in batches until smooth. Stir in the lemon juice.
Top each serving with a dollop of the sour cream mixture. Sprinkle with the cilantro.

Sweet & Spicy Peanut-Pasta Stir-Fry

Ingredients:
5 ounces dried whole-grain vermicelli or spaghetti, broken in half
½ teaspoon grated orange zest
⅓ cup fresh orange juice
3 tablespoons sugar
3 tablespoons soy sauce (lowest sodium available)
1 tablespoon cider vinegar
1 teaspoon grated peeled gingerroot
⅛ teaspoon crushed red pepper flakes (optional)
½ cup dry-roasted unsalted peanuts
1 teaspoon toasted sesame oil
2 cups small broccoli florets (no larger than ¾ inch)
1 medium carrot, cut into matchstick-size strips
1 medium onion, cut into ¼-inch wedges
1 medium red bell pepper, cut into thin strips
Preparation:
Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
Meanwhile, in a small bowl, whisk together the orange zest, orange juice, sugar, soy sauce, vinegar, gingerroot, and red pepper flakes. Set aside.
Heat a large nonstick skillet over medium-high heat. Cook the peanuts for 2 minutes, or until they begin to lightly brown, stirring frequently. Transfer to a plate.
In the same skillet, heat the oil, swirling to coat the bottom. Cook the broccoli, carrot, onion, and bell pepper for 6 minutes, or until just tender-crisp. Transfer to a large bowl. Stir in the cooked pasta and peanuts. Cover to keep warm.
In the same skillet, still over medium-high heat, bring the orange juice mixture to a boil. Boil for 2 minutes, or until reduced to about 1/3 cup, stirring constantly. Pour over the pasta mixture, stirring to blend.
Cook’s Tip: To make preparing this dish even easier, assemble the orange juice mixture up to 24 hours in advance and use cut fresh produce from your supermarket.


Posted on 2015-12-01 by
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