Cooking with the Cardiologist Recipes

Artichoke prepBroccoli-Chia Slaw Salad
Serves 8
All you need:
½ cup Hy-Vee lite sour cream
½ cup Miracle Whip fat-free salad dressing
2 packets Equal
½ teaspoon lemon juice
1 (12 oz) pkg broccoli slaw mix
1/3 cup Hy-Vee dried cranberries
2 tablespoons Bob Red Mill or Spectrum chia seeds
2 tablespoons sunflower seeds, if salted, rinse.
All you do:
1. In a large bowl, combine the sour cream, Miracle Whip, Equal packets, lemon juice.
2. After blended, add broccoli slaw, cranberries and chia seeds. Cover and refrigerate at least 1 hour.
3. Sprinkle with sunflower seeds just before serving.
Nutrition facts per serving: 90calories,3.5 g fat,1.5 g. saturated fat, 170 mg sodium, 12 g carbohydrate, 3 g fiber and 2 g protein. 20% DV Vitamin A, 60%DV Vitamin C.

Quinoa with Artichokes, Feta and Sundried Tomatoes Serves 12
All you need:
• 3 cups water, divided
• 1/2 cup chopped sun-dried tomatoes (Produce)
• 1 cup Kitchen Basics vegetable broth (Aisle 2)
• 1 cup Ancient Harvest quinoa or Roland’s Red quinoa “keen-wa” (Health Market)
• ½ cup (2 ounces) crumbled feta cheese (Dairy)
• 1 cup chopped fresh flat-leaf parsley (Produce)
• ¼ teaspoon Hy-Vee dried oregano (Aisle 5)
• 1 (13.5-ounce) can quartered artichoke hearts, drained and
chopped (Aisle 2)
• ¼ teaspoon freshly ground black pepper (Aisle 5)

All you do:

1. Combine 2 cups water and tomatoes in a microwave-safe bowl. Microwave on HIGH 3 minutes or until water boils; cover and let stand 10 minutes or until soft. Drain; set aside.
2. Place 1 cup water, vegetable broth and quinoa in a large saucepan; bring to a boil. Cover, reduce heat and simmer 12 minutes or until rings appear around quinoa. Remove from heat; stir in tomatoes, feta, parsley, oregano, artichoke hearts and pepper.
Adapted from Allison Fishman, Cooking Light AUGUST 2003

Nutrition Facts per serving: 90 calories, 2.5 g fat, 1g saturated fat, 5 mg cholesterol, 210 mg sodium, 13g carbohydrate, 1 g fiber, 2g sugar, 4 g protein. Daily values: 10% vitamin A, 15% vitamin C, 4% calcium, 10 % iron

Massaged Kale Salad
Serves 6
All You Need:
• 2 bunches of kale
• ½ cup freshly grated Parmesan Cheese
• 1/3 cup extra virgin olive oil
• ¼ cup Hy-Vee lemon juice
• 3 large cloves garlic, minced
• 1 Tablespoon soy sauce or Dijon mustard
• ½ teaspoon ground pepper
• ¼ teaspoon Salt for Life™
All You Do:
• Strip leaves from the stems, discard stems. Wash and dry the leaves. Tear the leaves into small pieces and place in a large bowl. Add parmesan cheese, oil, lemon juice, garlic, soy sauce, pepper and Salt for Life™.
• With clean hands, firmly massage and crush the greens to work in the flavors. Stop when volume is reduced by half. The greens will look a little darker and shiny.
Nutrition Facts
185 calories, 15 g fat (3 g saturated fat, 10 g monunsaturated), 6 mg cholesterol, 9 g carbohydrates, 5 grams protein

Garden Vegetable Frittata
Serves 8

All you need:

• 1 small zucchini, thinly sliced (Produce)
• 1 small yellow squash, thinly sliced (Produce)
• 1 small onion, chopped (Produce)
• 1 cup part-skim mozzarella cheese
• 1 medium tomato, sliced (Produce)
• ¼ cup crumbled feta cheese (Dairy)
• 2 eggs (Dairy)
• 4 egg whites (Dairy)
• ½ cup fat-free milk (Dairy)
• 3 tablespoons chopped fresh basil, divided (Produce)
• 1 clove garlic, minced
• ¼ teaspoon salt (Aisle 5)
• ¼ teaspoon pepper (Aisle 5)
• 1/3 cup grated Parmesan cheese (Dairy)
• ¼ cup chopped green onions or chives (Produce)
All you do:

4. In a large bowl, combine the zucchini, squash and onion. Cover and microwave on HIGH for 9 minutes; drain.
5. Coat 9-inch pie plate with cooking spray. Transfer cooked vegetables to the pie plate.
6. Top with mozzarella cheese, tomato and feta cheese.
7. In a large bowl, whisk the eggs, egg whites, milk, 2 tablespoons basil, garlic, salt and pepper. Pour over the cheese and tomato mixture. Sprinkle with Parmesan cheese.
8. Bake uncovered at 375 degrees for 45-50 minutes or until knife inserted comes out clean. Let stand 10 minutes before serving. Sprinkle with chopped green onion or chives and remaining basil.
Adapted from the Comfort Food Diet Cookbook
Nutrition Facts per serving: 110 Cal, 6 g fat, 3 g saturated fat, 65 mg cholesterol, 320 mg sodium, 5 g carbohydrate, 1 g fiber, 4 g sugar, 10 g protein.

Oven-Fried Chicken
All You Need:
½ cup low-fat buttermilk
½ tablespoon honey Dijon mustard
¼ teaspoon salt
½ teaspoon Tones garlic powder
¼ teaspoon black pepper
½ teaspoon Tones ground poultry seasoning
½ teaspoon Tones paprika
2 pounds Smart Chicken breast
3 cups Kellogg’s cornflakes
½ cup Hy-Vee whole wheat bread crumbs
2 tablespoons Hy-Vee canola oil
All You Do:
1. In a large bowl, combine buttermilk, honey Dijon mustard, salt, garlic powder, black pepper, poultry seasoning and paprika.
2. There are 3 pieces of Smart Chicken in a 2-pound package. Place a large piece of parchment paper over the chicken. Pound the pieces down with a strong can or hammer to about ½-inch thickness. Cut each piece in half to make six (5.5-oz. each) pieces of chicken.
3. Add the chicken to the milk mixture, turn to coat well, cover and refrigerate at least 1 hour or overnight.
4. Adjust oven rack to upper middle position and preheat oven to 375 degrees. Coat baking sheet with a small amount of oil. A wire rack on the sheet can also be used; coat with spray.
5. Add the cornflakes to a plastic bag and crush using a can or your hands. Add the whole wheat crumbs to the bag and mix well. Place crumbs on a pie plate and drizzle oil over the crumbs. Toss until well-coated. Add the chicken pieces one at a time to the cornflake mixture to coat the chicken, firmly pressing the crumbs onto all sides of the chicken.
6. Place coated chicken pieces on the baking sheet. Bake the chicken for 35-40 minutes or until the chicken is a deep golden color, juices run clear or meat thermometer registers 160 degrees.

Nutrition facts per serving: 290 calories, 7g fat,1 g. saturated fat, 450 mg sodium, 20g carbohydrate, 1g fiber and 38 g protein.15%DV Vitamin C, 30% DV Iron.

Stuffed Pasta Shells
All You Need:
½ cup 1% low-fat cottage cheese
½ cup part-skim Ricotta cheese
2 tbsp grated Parmesan cheese
1 omega-rich eggs, slightly beaten
2 tbsp chopped parsley
1 pkg (10 oz) frozen spinach, thawed and well drained
1 cup shredded Hy-Vee 2 % mozzarella cheese, divided
1 pkg jumbo stuffing pasta shells, 16 shells
½ jar (25 oz) spaghetti sauce or homemade sauce (Ragu Light
or Prego Heart Smart).
All You do:
1. Combine all of the cottage cheese, Parmesan cheese, egg, parsley and spinach and half the mozzarella.
2. Cook shells according to package directions, but a few minutes less, so that the shells will be slightly firm. Drain. (Be sure not to overcook shells.) Remove one shell at a time. Stuff pasta shell with mixture.
3. Pour half of sauce into bottom of 9-by-13-inch pan. Arrange stuffed shells on top. Pour remaining sauce over top.
4. Sprinkle the remaining half of the mozzarella over the top. Cover with foil. Bake at 375°F for 30 minutes. Makes 16 shells or 8 servings
Nutrition content for the sauces:
Prego heart smart ½ cup 70 cal, 1.5 total fat, 0 sat., .5 poly, 1 mono and 0 chol, 360mg sodium, 400 mg K, total carb. 13gm, fiber 3g, sugar 9g and protein 2 gm.

Classic Salmon Burger
Serves: 5 (3-oz. burgers)

All You Need:
1 lb sockeye salmon (Seafood counter)
2 tablespoons + 2 teaspoons Hellmann’s mayonnaise (Aisle 3)
3 tablespoons finely chopped scallions (Produce)
6 ½ tablespoons Hy-Vee dried potato flakes (Aisle 5)
1 tablespoon Hy-Vee lemon juice (Aisle 7)
1 tablespoon Hy-Vee Dijon mustard (Aisle 3)
1 teaspoon Salt for Life™ (Aisle 5)
1 teaspoon Citrus Grille Seasoning or another lemon-pepper seasoning (Aisle 5)
1/3 teaspoon ground black pepper (Aisle 5)
Pinch of Tone’s cayenne pepper (Aisle 5)
All You Do:
1. Mince salmon. Mix salmon with remaining ingredients until well blended. Form mixture into 5 patties, shaping into about ½-inch-thick patty. Cover and chill (at least ½ hour to allow patties to set) until ready to grill.
2. Grill
a. Preheat grill to medium heat. Lightly coat both sides of burgers with cooking spray. Place patties on grill rack and grill 2-4 minutes. Carefully turn patties and grill for an additional minute (or until desired degree of doneness).
b. Enjoy plain or with bun.
3. Stovetop
a. To cook on stovetop, heat the olive oil in a grill pan over medium heat. Once oil is hot, cook patties 4 minutes per side, or until nicely browned.
Nutrition Facts: (per serving)
260 calories, 18 g fat (3.5 g saturated), 55 mg cholesterol, 280 mg sodium, 4 g carbohydrates, 19 g protein,2% DV Vitamin A, 10% DV Vitamin C, 2% DV Calcium and Iron. Source: Chef Kim from Hy-Vee.

Mediterranean Chicken Serves 8

All you need:

• 2 tablespoons Mrs. Dash tomato basil or original (Aisle 5)
• 4 tablespoons non-fat plain yogurt (Dairy)
• ½ teaspoon Hy-Vee ground coriander (Aisle 5)
• 1/8 teaspoon Hy-Vee black pepper (Aisle 5)
• 1½ pounds Smart Chicken boneless, skinless breast or (Meat)
¾-inch thick yellow fin tuna steaks (8-3 ounce portions)
• Hy-Vee no-stick cooking spray (Aisle 5)
• 1½ cups chopped seeded tomato (2 small tomatoes) (Produce)
• 1/4 cup chopped green onions (Produce)
• 3 tablespoons chopped fresh parsley (Produce)
• 1 tablespoon capers, drained (Aisle 3)
• 1 tablespoon Grand Selections extra virgin olive oil (Aisle 4)
• 2 tablespoon Hy-Vee lemon juice (Produce)
• 1/2 teaspoon bottled minced garlic (Produce)
• 12 chopped pitted Hy-Vee kalamata olives (Aisle 3)

All you do:

1. In a large bowl, combine Mrs. Dash, yogurt, coriander and pepper. Add chicken or fish pieces and coat chicken well. Cover and refrigerate for at least 1 hour.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken or fish to pan; cook 4 minutes on each side or until desired degree of doneness.
3. While chicken or fish cooks, combine tomato, green onions, parsley, capers, olive oil, lemon juice, garlic and olives. Serve tomato mixture over chicken or fish.
Adapted from Michelle Powers, Cooking Light JULY 2005

Nutrition Facts per serving: 130 calories, 4g fat, 0g saturated fat, 40 mg cholesterol, 240 mg sodium, 3 g carbohydrate, 1 g fiber, 2 g sugar, 21 g protein. Daily values: 8% vitamin A, 15% vitamin C, 2% calcium, 10 % iron

 

image

Bruschetta Chicken Breasts

 

Serves 8

All you need:

4 (6 oz each) boneless skinless chicken breast

1 (14.5 oz) can Hunts no-salt-added diced tomatoes with basil, garlic and oregano

½ cup chopped fresh basil (1/2 of 7 oz container)

1 (5oz) pkg plain croutons

2 tbsp olive oil

¾ cup mozzarella cheese

All you do:

  1. Pound chicken with a mallet or rolling pin into a 5- to 6-inch long piece. Combine 1 can tomatoes and chopped basil in medium bowl. Stir in croutons until moistened. Spread about ¼ of mixture on top of each piece of chicken. Roll up starting at short end.
  2. Coat foil pan with spray and place chicken seam side down in prepared pan. Spread 1 tablespoon stuffing on top. Drizzle with olive oil. Cover with foil.
  3. Bake at 350 degrees for 40 minutes or until internal temperature reaches 165 degrees.
  4. Top with mozzarella cheese and bake for 5 minutes or until melted.

Nutrition Facts per serving: 249 calories, 10g fat, 61mg cholesterol, 363mg sodium, 16g carbohydrates, 25g protein. Daily values: 14% Vitamin C, 16 % Calcium

Zucchini Tomato Bake

Serves 4

All you need: 1/2 medium onion, chopped 1 tbsp Smart Balance 2 medium zucchini (about 1 pound), spiralized and patted dry 2 medium tomatoes, seeded and chopped ¾ cup Hy-Vee finely shredded Swiss cheese, divided ½ cup reduced-fat sour cream 1 tsp Tones paprika ½ tsp Salt for Life ¼ tsp Tones garlic powder ¼ tsp Tones pepper 2 tbsp shredded Parmesan cheese

All you do:

  1. In a large nonstick skillet, sauté onion in Smart Balance until tender. Transfer to a large bowl. Add spiralized zucchini, tomatoes, 1/2 cup Swiss cheese, sour cream, paprika, Salt for Life, garlic powder and pepper; mix well.
  2. Transfer to an 11-by-7-inch baking dish coated with cooking spray. Sprinkle with Parmesan cheese and remaining Swiss cheese.
  3. Bake, uncovered, at 350 degrees for 25 to 30 minutes or until vegetables are tender.

Source: adapted from Taste of Home, Fresh to Your Table, Healthy Cooking August/September 2008, p 63.

Nutrition Facts per serving: 186 calories, 12g fat, 7g saturated fat, 32mg cholesterol, 206mg sodium, 11g carbohydrate, 3g fiber, 9g protein.

 

    image                                                                DESSERTS

Vanilla Tiramisu Serves 12.

All you need:

1/2 (8 oz) pkg Philadelphia cream cheese

1 ½ cups skim milk, cold

1 pkg Jell-O sugar-free cheesecake pudding mix

½ (12-inch) purchased angel food cake

1/3 cup espresso, decaf if preferred

Unsweetened cocoa powder, for garnish

2 tbsp mini chocolate chips

All you do:

  1. Beat cream cheese in large bowl with mixer until creamy. Gradually add milk, beating after each addition. Add dry pudding mix; beat on low speed for 1 minute.
  2. Cut angel food cake into 12 pieces about ½ inch thick. Line square baking dish with plastic wrap or foil. This is to lift cake to platter for serving.
  3. Place espresso in small dish. Soak one side of 9 slices of cake in espresso. Layer 9 slices on top of the plastic wrap. Cut the remaining 3 pieces into cubes and set aside. Photo #1
  4. Top the cake with half the pudding. Place the remaining cake cubes on top and spread with the remaining pudding. Photo #2
  5. Sprinkle with cocoa powder and mini chocolate chips. Photo #3.
  6. Cover with plastic wrap, and refrigerate for 30 minutes or up to 24 hours.
  7. To serve, add 1 small dollop of Lite whipped topping and strawberry or raspberry.

Nutrition Facts per serving: 97 calories, 2.5g fat, 6mg cholesterol, 158mg sodium, 14g carbohydrate, 3g sugar, 2g protein.

Source: adapted from www.kraft recipes.com/vanilla

Caramel Dip
Serves 32

All You Need:
• 1 6 ounces soft silken tofu
• ¼ teaspoon salt
• 1 ½ teaspoons lemon juice
• ½ cup brown sugar
• ½ cup Delecta sugar
All You Do:
• Mix all ingredients in a blender until smooth. Refrigerate. Serve with Honey crisp apples.

Nutrition Facts per serving:
29 calories, 0 g fat (0 saturated fat), 0 g protein, 7 g carbohydrates, 21 mg sodium, 0 mg cholesterol

Courtsey on Nebraska Soybean Board

 

Sweetie Trifle

Serves 8
All You Need:
1/2 prebaked angel food cake, cut into bite-size pieces, divided (Bakery)
1 package (1 oz) sugar-free white chocolate instant pudding (Aisle 5)
1 1/2 c. Hy-Vee skim milk (Dairy)
3 c. Hy-Vee light whipped topping, thawed (Aisle 9)
1/2 tsp Hy-Vee vanilla (Aisle 5)
1 c. fresh sliced strawberries (Produce)
1 c. fresh blueberries (Produce)

All You Do:
In a 2 1/2-quart glass bowl, arrange half the cake pieces. Stir together pudding mix and milk according to package directions. Fold in whipped topping and vanilla. Top cake pieces with 1/2 pudding mixture. Top with 1/2 cup each strawberries and blueberries. Repeat layers (cake, pudding, fruit). Cover. Chill for 8 hours. Serve.

Nutrition facts per serving: 150 calories, 29 g carbohydrates, 3 g protein, 3.5 g fat, 1 g fiber, 15 mg cholesterol, 320 mg sodium, 21 g sugar

Heart-to-Heart Bars
Serves 24
All you need:
Hy-Vee no-stick cooking spray
1/3 cup Country Crock margarine
1 bag (10 oz) Hy-Vee marshmallows
½ tsp ground cinnamon
6 cups toasted Kashi Heart to Heart warm cinnamon oat cereal
1 bag (6 oz) Hy-Vee dried mixed fruit, diced
All you do:
1. Line a 9-by-13-inch baking pan with aluminum foil; spray with no-stick cooking spray. Set aside.
2. In a 4-quart saucepan, melt margarine over medium heat. Add marshmallows and cinnamon, stirring occasionally for 4 minutes or until marshmallows are completely melted.
3. Quickly stir in cereal and fruit.
4. Spread evenly in prepared pan. Cool 30 minutes.

Nutrition Facts per serving: 100 calories, 2 g fat, 0.5 g saturated fat, 0 g trans fat ,0 mg cholesterol, 90 mg sodium, 19 g carbohydrate, 1 g fiber, 11 g sugar, 1 g protein. Daily values: 8% vitamin A, 4% vitamin C, 4% calcium, 15% iron

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