Heart Smart Orange Roughy Recipe

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.

Tags: heart smart recipes, heart healthy recipes, fish recipes, orange roughy recipe

Heart Smart Beef Stroganoff

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

Tags: heart smart recipes, heart healthy recipes, beef stroganoff recipe, beef recipes

Heart Smart Fried Chicken

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

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

Chicken

1. Cover a large baking sheet with parchment paper.
2. Preheat oven to 425°F (220°C)
3. In a shallow bowl, mix the dry ingredients (flour, paprika, salt, black pepper and garlic powder) together.
4. In the second shallow bowl, add buttermilk.
5. In the third shallow bowl, mix panko and cornflake together.
6. Rinse chicken; pat dry
7. Dip chicken in buttermilk; coat well.
8. 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.
9. 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.
10. 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

Tags: heart smart recipes, heart healthy recipes, fried chicken recipe, healthy fried chicken