Heart Smart Recipes

Heart Smart Cabbage Soup Recipe

2009-11-25T05:37:00.001-06:00

Ingredients:

1 small or 1/2 large head of cabbage, cut up
1 bunch of celery, chopped
3 or 4 large cooking onions, chopped
2 green peppers, chopped
2 or 3 carrots, cubed
2 or 3 14-1/2 oz. cans tomatoes
2 or 3 cubes beef bouillon (or equivalent granules)
Season to taste with garlic powder, herbs, etc.

Directions:

Cook on top of the stove in a large stewing pot until vegetables are tender.

Heart Smart Gringo Chili

2009-11-16T10:47:00.002-06:00

Ingredients

1 lb. ground sirloin (or 1/2 lb. ground sirloin & equivalent 1/2 lb. soy crumbles)
1 large onion, chopped
3 large stalks celery, chopped
1 tsp. minced garlic
Vegetable spray
1 15 oz. can stewed tomatoes
1 15 oz. can Mexican stewed tomatoes
1 15 oz. can Mexican chili beans
1 15 oz. can pinto beans or kidney beans

Directions:

Spray a large cooking pot with vegetable spray.
Combine in pan meat (& soy crumbles if using it), onion, celery, & garlic.
Cook until meat is browned & veggies are tender
Add tomatoes & beans.
When chili is hot, reduce heat to low & simmer for 30 minutes.

Spicy Baked Pork Chops

2009-10-08T14:58:00.001-05:00

Ingredients:

Vegetable oil spray
Egg substitute equivalent to 1 egg, or 1 egg
2 tablespoons fat-free milk
1/3 cup cornflake crumbs
2 tablespoons cornmeal
1/2 teaspoon dried marjoram, crumbled
1/8 teaspoon pepper
1/8 teaspoon dry mustard
1/8 teaspoon ground ginger
1/8 teaspoon cayenne
1 pound boneless pork loin chops, all visible fat discarded, cut into 4 portions

Directions:

Preheat the oven to 375°F. Using vegetable oil spray, lightly spray a shallow baking pan large enough to hold the pork chops in a single layer.

In a small, shallow bowl, stir together the egg substitute and milk.

In a shallow dish such as a pie pan, combine the crumbs, cornmeal, marjoram, pepper, mustard, ginger, and cayenne. Using tongs, dip the pork chops in the milk mixture, letting excess liquid drip off. Coat both sides of the pork chops with the crumb mixture. Put the chops in the prepared pan.

Bake, uncovered, for 15 minutes. Turn the chops. Bake for 10 minutes, or until the chops are tender and just slightly pink in the center.

Heart Smart Balsamic Chicken

2009-08-06T17:43:00.003-05:00

Ingredients:

1 package(s) (9-ounce) frozen Roma beans
1 1/3 cup(s) whole wheat couscous
1 tablespoon(s) olive oil, see direction step 2
1 teaspoon(s) olive oil, see direction step 3
4 small (about 1 pound) skinless, boneless chicken-breast halves
2 Bosc pears, each unpeeled, cored, and cut into 8 wedges
1 cup(s) chicken broth
3 tablespoon(s) balsamic vinegar
2 teaspoon(s) cornstarch

Directions:

Prepare Roma beans and couscous as labels direct.
Meanwhile, in 12-inch skillet, heat 1 tablespoon oil on medium until hot. Add chicken and cook 10 to 12 minutes or until juices run clear when thickest part is pierced with tip of knife, turning over once. Transfer chicken to plate.
In same skillet, in remaining oil, cook pear wedges 3 to 4 minutes or until lightly browned and tender.
In cup, mix broth, vinegar, and cornstarch; add to skillet with pears. Heat to boiling on medium-high. Boil 1 minute. Return chicken and any juice on plate to skillet; heat through.

Heart Smart Orange Roughy Recipe

2009-07-29T17:23:00.002-05:00

Ingredients
2 orange roughy fillets
1 large juice orange
1/2 tsp. of each fresh and finely chopped, rosemary, oregano, basil, parsely and thyme

Directions
Place fillets of fish in glass 13" x 9" pan. Cut orange in half and squeeze juice of 1 half over fish. Sprinkle with mixed herbs to taste. Slice remaining half of orange and arrange over fish. Place in a 425 degree F oven. Bake for 18 to 20 minutes, depending on the thickness of the fillets. Serve with rice pilaf and steamed or grilled vegetables.

Heart Smart Beef Stroganoff

2009-07-11T10:45:00.003-05:00

Ingredients

1 pound beef tenderloin or boneless sirloin steak
1/8 teaspoon pepper
1 teaspoon canola or corn oil
8 ounces button mushrooms, sliced
1 medium onion, sliced
2 cups fat-free, no-salt-added beef broth, heated
3 tablespoons all-purpose flour
2 tablespoons no-salt-added tomato paste
2 tablespoons dry sherry
1 teaspoon dry mustard
1/8 teaspoon dried oregano, crumbled
1/8 teaspoon dried dillweed, crumbled
1/4 cup fat-free or light sour cream

Directions:

Cut the meat into thin strips about 2 inches long. Sprinkle with the pepper.

Heat a large nonstick skillet over medium-high heat. Add the oil and swirl to coat the bottom. Cook the beef for 1 minute.

Stir in the mushrooms and onion. Cook for 2 to 3 minutes, or until the onion is soft, stirring occasionally.

In a medium bowl, whisk together the broth and flour. Pour into the skillet. Bring to a boil. Reduce the heat and simmer for 2 to 3 minutes, or until thickened, stirring constantly.

In a small bowl, whisk together the remaining ingredients except the sour cream. Stir into the beef mixture. Simmer, covered, for 5 to 10 minutes, or until the beef is tender.

Transfer about 1/4 cup sauce to a small bowl. Whisk in the sour cream. Stir back into the skillet. Cook for 5 minutes, or until warmed through.

Nutrition Analysis (per serving)

237Calories

7.0 gTotal Fat

2.0 gSaturated Fat

0.0 gTrans Fat

0.5 gPolyunsaturated Fat

3.0 gMonounsaturated Fat

55 mgCholestrol

132 mgSodium

14 gCarbohydrates

2 gFiber

5 gSugar

28 gProtein

60 mgCalcium

719 mgPotassium

Dietary Exchanges

1 other carbohydrate, 3 lean meat

Heart Smart Fried Chicken

2009-07-03T07:45:00.002-05:00

Ingredients

2/3 cup (150 mL) all-purpose flour
1 cup (250 mL) panko (Japanese bread crumbs)
½ cup (125 mL) crushed cornflake cereal
1 cup (250 mL) buttermilk
½ tsp (2 mL) garlic powder
½ tsp (2 mL) black pepper
½ tsp (2 mL) paprika
1 tsp (5 mL) canola oil spray
6 pieces (1.5 lbs) skinless chicken (3 drumsticks and 3 thighs)

Thai dipping sauce

3 tbsp (45 mL) lime juice
2 tbsp (25 mL) fish sauce (available in most Asian grocery stores)
3 tbsp (45 mL) sugar
2 tsp (10 mL) fresh minced chili
1 tbsp (15 mL) minced garlic

Directions

Sauce

Combine all ingredients, mix well and set aside for dipping.

Chicken

Cover a large baking sheet with parchment paper.
Preheat oven to 425°F (220°C)
In a shallow bowl, mix the dry ingredients (flour, paprika, salt, black pepper and garlic powder) together.
In the second shallow bowl, add buttermilk.
In the third shallow bowl, mix panko and cornflake together.
Rinse chicken; pat dry
Dip chicken in buttermilk; coat well.
Place chicken in the dry ingredient mixture. Then dip chicken again in buttermilk, afterward, place chicken in the corn flake and panko mixture. Lightly spray chicken with non stick spray.
Arrange chicken on the baking sheet; make sure you don’t overlap chicken to ensure even cooking. Place in oven for 40 minutes, or until chicken is well done.
Serve hot with dipping sauce.

Nutritional Information per serving
(1 chicken piece with 1 tbsp / 15 mL dipping sauce)

Calories: 208
Protein: 20 g
Total fat: 5 g
- Saturated fat: 2 g
- Dietary cholesterol: 66 mg
Carbohydrate: 19 g
Dietary fibre: 1 g
- Sodium: 625 mg
Potassium: 250 mg

Heart Smart Lemon Sponge Pudding

2009-06-22T17:23:00.002-05:00

Ingredients

Cooking spray
1 tbsp (15 mL) non-hydrogenated margarine, melted
1/3 cup (75 mL) sugar
2 eggs
3 tbsp (45 mL) all-purpose flour
1 tbsp (15 mL) lemon zest, packed (from 2 lemons)
½ cup (125 mL) fresh lemon juice (from 2 lemons)
1 cup (250 mL) skim milk
6 egg whites, room temperature
Boiling water

Directions

Preheat oven to 325º F (160º C). Spray a square (8 x 8 inch / 20 x 20 cm) glass baking dish with cooking spray and place inside a roasting pan. Set aside.
In a large bowl, whisk together margarine, sugar, 2 eggs, flour, lemon zest, lemon juice and milk. Set aside.
In a separate bowl, beat egg whites on high speed until stiff peaks form. Gently fold into the lemon mixture and pour into the baking dish.
Carefully pour boiling water into the roasting pan to surround the baking dish to a depth of about 1 inch (2.5 cm).
Bake for 35 minutes.

Nutritional information per serving (1/6 of glass baking dish)

Calories: 135
Protein: 8 g
Fat: 4 g
- Saturated fat: 1 g
- Dietary cholesterol: 63 mg
Carbohydrate: 18 g
- Dietary fibre: 0 g
Sodium: 121 mg
Potassium: 167 mg

Heart Smart Summer Salad

2009-06-22T08:40:00.002-05:00

Ingredients

2 cups (500 mL) broccoli, chopped
1 cup (250 mL) green pepper, diced
1 cup (250 mL) orange pepper, diced
1 cup (250 mL) mango, diced
1 cup (250 mL) celery, diced
1 cup (250 mL) carrots, diced
1/2 cup (125 mL) cucumber, diced
Optional: a handful of unsalted pumpkin seeds

Dressing

1/2 cup (125 mL) mango chutney
3 tbsp (45 mL) olive oil
1 tsp (5 mL) poppy seeds
2 tbsp (30 mL) onion, finely diced
pepper to taste

Directions

In a large bowl, combine all salad ingredients.
In a small bowl, whisk together the dressing ingredients.
Toss the dressing with the salad and serve.

Nutritional information per serving
(1½ cup/375 mL)

Calories: 193
Protein: 3 g
Fat: 7 g
- Saturated fat: 1 g
- Dietary cholesterol: 0 mg
Carbohydrate: 31 g
- Dietary fibre: 4 g
Sodium: 395 mg
Potassium: 432 mg

Heart Smart Breakfast Cookie

2009-06-21T10:24:00.002-05:00

Ingredients

1½ cups (375 mL) brown sugar
2 cups (500 mL) quick oats
3 cups (750 mL) all purpose flour
1 tbsp (15 mL) baking soda
1 tsp (5 mL) baking powder
1 tsp (5 mL) ground ginger
1/2 tsp (2 mL) ground cloves
1/3 cup (85 mL) ground flax
1/3 cup (85 mL) ground almonds
1/3 cup (85 mL) wheat germ
1/4 cup (50 mL) canola oil
1/2 cup (125 mL) applesauce
1/4 cup (50 mL) water
3 eggs
1 1/2 tsp (7.5 mL) vanilla extract
1 cup (250 mL) golden raisins

Directions

Preheat oven to 350° F (180° C). Line two cookie sheets with parchment paper.
In a large bowl mix together sugar, oats, flour, baking soda, baking powder, ginger, cloves, flax, almonds and wheat germ.
Make a well in the centre and add canola oil, applesauce, water, eggs and vanilla. Mix until well blended.
Stir in raisins.
Scoop out golf ball sized cookies onto cookie sheets. Flatten with the back of a spoon. These cookies do not spread when baked.
Bake 8 to 10 minutes in preheated oven.
Once the cookies have cooled. Individually wrap the batch and freeze for a quick fix in the morning.

Nutritional information per serving
(1 cookie)

Calories: 159
Protein: 5 g
Fat: 3 g
- Saturated fat: 1 g
- Dietary cholesterol: 21 mg
Carbohydrate: 30 g
- Dietary fibre: 3 g
Sodium: 150 mg
Potassium: 174 mg

Heart Smart Minestrone Soup

2009-06-20T16:29:00.001-05:00

Ingredients

1 tbsp (15 mL) olive oil
1 cup (250 mL) onion, diced
1 cup (250 mL) carrot, diced
1 cup (250 mL) celery, diced
2 cloves of garlic, chopped
1/2 cup (125 mL) fresh parsley, chopped
4 cups (1 L) sodium reduced chicken stock
2 cups (500 mL) water
1 can 19oz (540 mL) navy beans, drained and rinsed
1 cup (250 mL) potato, peeled and diced
1 cup (250 mL) zucchini, diced
1 cup (250 mL) Savoy cabbage, shredded
2 cups (500 mL) fresh plum tomatoes, diced
1 bay leaf
1 tsp (5 mL) dried basil
1 tsp (5 mL) dried oregano
½ tsp (2 mL) dried thyme
pepper to taste

Garnish: Grated parmesan cheese (optional)

Directions

Heat oil in a large pot over medium heat. Add onion, carrot and celery and sautee without browning for about 10 minutes.
Add the rest of the ingredients, except the cheese, and simmer on medium heat for 30 minutes.
Pour into bowls and top with parmesan cheese (if using).

Nutritional information per serving
(1 ½ cups)

Calories: 165
Protein: 8 g
Fat: 3 g
- Saturated fat: 0 g
- Dietary cholesterol: 0 mg
Carbohydrate: 29 g
- Dietary fibre: 5 g
Sodium: 368 mg
Potassium: 702 mg

Heart Smart Chicken Burgers

2009-06-20T13:32:00.002-05:00

Ingredients

4 oz (125 g) lean ground chicken or turkey
1 small clove garlic, minced
1 tbsp (15 mL) chopped fresh coriander
1 tbsp (15 mL) sodium reduced soy sauce
1 tsp (5 mL) minced fresh ginger
Pinch pepper

Directions

In bowl, combine chicken, garlic, coriander, soy sauce, ginger and pepper. Using hands, mix well and shape into 2 patties.
Heat large nonstick skillet or grill pan over medium high heat and cook patties, turning once for about 10 minutes or until no longer pink inside.
Serve with sliced tomatoes and cucumbers if desired.

Grilling Option: Place on greased grill and grill over medium high heat for about 10 minutes, turning once or until no longer pink inside.

Makes 1 serving

Nutrition information per serving

Calories: 188
Protein: 24 g
Fat: 8 g
- Saturated fat: 2 g
- Carbohydrates: 3 g
Fibre: 0 g
- Cholesterol: 77 g
Sodium: 563 mg
Potassium: 273 mg