Where Local and Global Appetites Collide

Delicious Heart Healthy Recipes

February, which is right around the corner, is National Heart MonthBe Heart Healthy. If you have any heart healthy ideas to share, please do.

Shape magazine was kind enough to share these recipes with Circle of Food blog. Shape has developed a day’s worth of delicious, easy recipes that incorporate every one of our 15 heart-saving foods. The heart-saving foods are bolded.

BREAKFAST YOGURT-ORANGE GRANOLA PARFAIT
Serves 4
Prep time: 5 minutes
Cook time: 0 minutes

2 cups plain lowfat yogurt
3 tablespoons honey
1 cup lowfat granola
2 oranges, peeled and divided into segments
In a small bowl, combine yogurt and honey. Put a scoop of the mixture in the bottom of an 8-to 10-ounce parfait glass. Follow with a scoop of granola and another scoop of yogurt mixture. Top with orange segments and a sprinkle of granola and serve.
Nutrition score per serving (1 cup): 174 calories, 1 g fat (5% of calories), 0 g saturated fat, 39 g carbs,
4 g protein, 2 g fiber, 117 mg calcium, <1 mg iron, 89 mg sodium

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LUNCH – FLAKED-SALMON SALAD WITH BLACK BEANS
Serves 4
Prep time: 15 minutes
Cook time: 10 -20 minutes

12 ounces boneless salmon fillet
2 cups broccoli florets
1 15.5-ounce can black beans, drained and rinsed
1 cup grape tomatoes, halved
Salt and pepper to taste
4 cups torn assorted salad greens (trimmed, washed, and dried)
1 bunch fresh basil leaves
2 carrots, peeled and shaved into long strips
FOR THE VINAIGRETTE 
1 tablespoon extra-virgin olive oil
1 4-cup bottled fat-free vinaigrette
Juice of 1 large lemon, plus more to taste, if necessary
1 teaspoon Dijon mustard
Preheat oven to 400°F. Place the salmon in a small roasting pan.
Cook for 10 to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per inch), or until an instant-read thermometer registers 140°F. Remove salmon from oven and set aside. Once salmon cools, flake into bite-size pieces with a fork.

Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli and boil for 1 minute, or until broccoli turns bright green. Pour into a colander and rinse under cold running water. Shake to remove as much water as possible and place broccoli in a large bowl.

Make vinaigrette by whisking olive oil, fat-free vinaigrette, lemon juice, and Dijon. Toss broccoli with the vinaigrette. Set aside. In another bowl, combine salmon, black beans, and grape tomatoes. Season with salt and pepper, if desired. Divide salad greens and basil on four plates. Top with broccoli and salmon mixture, garnish with shaved carrots, and serve.

Nutrition score per serving (2 1/2 cups): 293 calories, 11 g fat (33% of calories), 2 g saturated fat, 29 g carbs, 23 g protein, 10 g fiber, 126 mg calcium,
3 mg iron, 628 mg sodium

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DINNER -PORK TENDERLOIN WITH SPICED CHERRY COMPOTE
Serves 4
Prep time: 3 minutes
Cook time: 10 minutes

1 16-ounce pork tenderloin
1 tablespoon chopped fresh rosemary
Salt and pepper to taste
Cooking spray
FOR THE COMPOTE
1 cup cold orange juice
1 teaspoon cornstarch
1 cup dried tart cherries, divided
1 teaspoon ground cayenne pepper

Preheat oven to 400°F. Sprinkle pork with rosemary, salt, and pepper. Spritz an ovenproof skillet with cooking spray. Over medium heat, sear the pork on all sides, about 2 minutes or until browned. Place skillet in the oven.
Meanwhile, in a food processor, pulse orange juice, cornstarch, half the cherries, and cayenne pepper. Place mixture in a large heavy saucepan and add remaining cherries. Cook over medium heat until the mixture boils and thickens, about 1 minute. Remove pan from heat and let sauce cool in pan.
Roast pork about 10 minutes, or until an instant-read thermometer inserted into center registers 155°F. Let sit 5 to 10 minutes, then slice into medallions. Divide among four plates. Spoon sauce over pork and serve.

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BARLEY-ALMOND PILAF
Serves 4
Prep time: 5 minutes
Cook time: 40 minutes

1 teaspoon olive oil
1 small onion, finely chopped
3/4 cup pearl barley
2 cups low-sodium chicken broth
1 bunch scallions, sliced
Salt and pepper to taste
1/4 cup toasted almonds, crushed
Heat olive oil in a medium-size heavy saucepan over medium heat. Add onion and saute until translucent, about 5 minutes. Add barley and stir constantly for 2 minutes.
Pour chicken broth into the pan with the barley and bring to a boil. Reduce heat to low and cover. Cook until barley is almost tender, about 25 minutes. Add scallions, stir, and cover the pan again. Cook 3 minutes.
Remove pilaf from heat and let stand 10 minutes; season with salt and pepper. Garnish with toasted almonds and serve.

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GARLIC-SAUTED SWISS CHARD
Serves 4
Prep time: 5 minutes
Cook time: 5 minutes

3 large garlic cloves
2 teaspoons olive oil
2 large bunches Swiss chard, well-washed, drained, and spun dry, coarse stems discarded

Salt and pepper to taste
Slice garlic into thin strips and set aside. In a large heavy skillet, heat olive oil over medium-high heat until hot but not smoking. Add garlic and saute until lightly browned, about 1 minute. Remove garlic slices from pan and set aside.
Add Swiss chard to garlic-infused oil and saute for about 3 minutes. Using tongs, flip chard and continue cooking 2 minutes, or until chard is wilted but still bright green.

Season with salt and pepper, toss in garlic, and serve.
Nutrition score per serving (4 oz. pork, 1/4 cup compote, 3/4 cup barley, 1 cup Swiss chard): 503 calories, 14 g fat (25% of calories), 2 g saturated fat, 74 g carbs, 23 g protein, 12 g fiber, 102 mg calcium, 4 mg iron, 141 mg sodium

  1. Roslinda,
    Why would you want to?
    Yes, you could but olive oil is a monosaturated fat and is a healthier fat than vegetable oil.
    You might also lose some of the taste with vegetable oil.
    Good cooking to you…

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