Heart-Healthy Dinner: Recipes for Romance (cont.)
Yield: Makes 9 side servings or snacks
Nutritional Information: per serving: 188 calories, 12.5 g protein, 17 g carbohydrate, 8 g fat, 4.5 g saturated fat, 45 mg cholesterol, 2 g fiber, 525 mg sodium. Calories from fat: 38%.
Quick Vegetable Bean Salad
By Elaine Magee
3 cups baby carrots, diced, or thinly sliced carrots
3 cups broccoli florets cut into bite-sized pieces
15 oz can kidney beans, drained and rinsed well
1/2 cup finely chopped mild onion (use less if desired)
1/2 cup 1/3-less-fat bottled vinaigrette made with canola or olive oil (I use Seven Seas 1/3 less fat Red Wine Vinaigrette with canola)
6 oz can albacore tuna canned in water (optional)
- Add carrot pieces to microwave-safe covered dish with 1/4 cup water and cook on HIGH about 3-5 minutes (or until just barely tender). Drain well and add to medium-sized serving bowl.
- Add broccoli pieces to microwave-safe covered dish with 1/4 cup water and cook on HIGH about 3-5 minutes (or until just barely tender). Drain well and add to medium-sized serving bowl.
- Add beans, chopped onion, and vinaigrette (and tuna if desired) to serving bowl and toss well to blend.
Yield: Makes 8 servings.
Nutritional Information: per serving: 110 calories, 5 g protein, 19 g carbohydrate, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 7 g fiber, 310 mg sodium. Calories from fat: 20%. Carotenes/vitamin A: 1568 RE (196% RDA), folic acid: 70 mcg (39% RDA), vitamin C: 51 mg (86% RDA).
Our advice: One serving of this quick salad gives you a dose of alpha- and beta-carotene, folic acid, vitamin C, fiber, and plant omega-3 fatty acids from the canola oil. If you want to make this more of a meal and you want to add fish omega-3 fatty acids and some protein into the picture, stir in a can of albacore tuna.
Roasted Pecan Salmon
By Kathleen Zelman
4 salmon filets (4-6 oz. each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tablespoons seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
Wedges of fresh lemon
- Sprinkle salmon with salt and pepper. Place skin side down on baking sheet.
- Combine mustard and honey, brush on top of salmon.
- Mix topping of breadcrumbs, nuts, and parsley and sprinkle over salmon.
- Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh lemon.
By Elaine Magee
1/8 cup fresh fruit (such as berries, sliced peaches, etc.)
1/8 cup low-fat or regular yogurt (flavor of your choice)
1/8 cup low-fat granola
- Layer the different ingredients in a parfait glass and repeat layers.
Yield: Makes 1 parfait
Nutritional Information: per parfait: 160 calories, 5 g protein, 32 g carbohydrate, 2.5 g fat, 0.4 g saturated fat, 3 mg cholesterol, 2.6 g fiber, 80 mg sodium. Calories from fat: 12%. 96 mg calcium.
Our advice: Yogurt makes a great snack, but day after day it can get a bit boring. This is one way to make it a little more interesting.
Originally published February 2005.
Medically updated February 2007.
SOURCES: Stroke, January 2004. Super Foods Rx, by Steven Pratt; 2004, William Morrow.
©2007 WebMD Inc. All rights reserved.