ORANGY GRILLED CHICKEN

Transcription

1

2 INGREDIENTS ORANGY GRILLED CHICKEN ¼ cup water ¼ cup fresh orange juice 3 tablespoons fresh lemon juice 1 tablespoon light brown sugar 1 tablespoon balsamic vinegar 1 tablespoon olive oil Serves 4; (4) ounce servings 2 medium garlic cloves, minced 1 teaspoon dried oregano ½ teaspoon paprika ¼ teaspoon salt 4 boneless, skinless chicken breast halves DIRECTIONS In a large airtight plastic bag or glass baking dish, combine all the ingredients except the chicken. Add the chicken and turn to coat. Seal the bag or cover the dish and refrigerate for at least 30 minutes, turning occasionally. Remove the chicken from the marinade. Discard the marinade. Meanwhile, preheat the grill on medium-high. Grill the chicken for 15 to 17 minutes, or until no longer pink in the center, turning once. Watch the chicken carefully so it doesn t burn. Enjoy! KID FRIENDLY Calories 125, Total Fat 1.5g, Sat Fat 0.5g, Carbohydrates 0g, Sugars 0g, Fiber 0g, Cholesterol 66mg, Protein 26g, Sodium 146mg. Reprinted with permission from the American Heart Association.

3

4 SPRING GREENS WITH SALMON AND APRICOT-GINGER VINAIGRETTE Serves 4; 2 cups salad and 2 tablespoons dressing per serving INGREDIENTS APRICOT-GINGER VINAIGRETTE 1/4 cup all-fruit apricot spread 1/4 cup fresh orange juice 2 tablespoons white wine vinegar 1 tablespoon sugar 2 teaspoons grated peeled gingerroot 1/8 teaspoon crushed red pepper flakes 1/8 teaspoon salt SALAD 4 cups mixed salad greens (spring mix preferred), torn into bite-size pieces 2 cups baby spinach leaves 1 cup shredded red cabbage 1 cup fresh or frozen snow peas, thawed if frozen, trimmed and halved diagonally ounce vacuum-sealed pouch pink salmon DIRECTIONS In a food processor or blender, process the vinaigrette ingredients until smooth. Put the salad ingredients except the salmon on a serving platter. Pour the dressing over the salad. Toss gently. Crumble the salmon on top. Serve immediately for peak flavors and texture. Calories 128, Total Fat 2.0g, Sat Fat 1g, Carbohydrates 17g, Sugars 12g, Fiber 3g, Cholesterol 18mg, Protein 11g, Sodium 366mg. This recipe is brought to you by the American Heart Association s Face the Fats campaign. Recipe copyright 2009 by the American Heart Association. Reprinted with permission from the American Heart Association.

5

6 INGREDIENTS Vegetable oil spray 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded 1/4 to 1/2 teaspoon ground cumin 2 teaspoons olive oil 1/4 cup mild picante sauce (lowest sodium available) PICANTE CHICKEN Serves 4; 3 ounces chicken, 1/2 cup rice, and 1 tablespoon sauce per serving 1 cup uncooked instant brown rice 1/4 teaspoon ground turmeric (optional) 1/4 teaspoon salt 2 tablespoons fat-free or light sour cream 2 tablespoons snipped fresh cilantro DIRECTIONS Preheat the oven to 350 F. Lightly spray an 11 x 7 x 2-inch baking dish with vegetable oil spray. Put the chicken in the baking dish. Sprinkle with the cumin, drizzle with the oil, and spoon the picante sauce on top. Using the back of a spoon, spread the sauce evenly over the chicken. Bake for 25 minutes, or until the chicken is no longer pink in the center. Meanwhile, in a small saucepan, prepare the rice according to the package directions, omitting the salt and margarine and adding the turmeric. Stir in the salt. To serve, spoon the rice onto plates. Place the chicken beside the rice. Spoon the sauce over all. Top the chicken with the sour cream and cilantro. Calories 245, Total Fat 4.5g, Sat Fat 0.5g, Carbohydrates 20g, Sugars 1g, Fiber 1g, Cholesterol 67mg, Protein 29g, Sodium 296mg. This recipe is reprinted with permission from Love Your Heart, Copyright 2006 by the American Heart Association. Published by Publications International, Ltd. Reprinted with permission from the American Heart Association.

7

8 INGREDIENTS ORANGE-GINGER CHICKEN WITH BROCCOLI AND APRICOT-ALMOND BROWN RICE Serves 4; 1 cup chicken and broccoli and 1/2 cup rice per serving 1 medium garlic clove, minced 1 cup fat-free, low-sodium chicken broth 1/2 cup uncooked instant brown rice 1/4 cup chopped dried apricots 2 tablespoons sliced almonds, dry-roasted 1 teaspoon grated orange zest 1/4 cup fresh orange juice 1 tablespoon soy sauce (lowest sodium available) 2 teaspoons cornstarch 1 teaspoon minced peeled gingerroot 1 teaspoon toasted sesame oil 1 teaspoon canola or corn oil 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into thin strips 4 to 5 ounces small broccoli florets DIRECTIONS In a small bowl, whisk together the orange zest, orange juice, soy sauce, cornstarch, gingerroot, sesame oil, and garlic. Set aside. In a medium saucepan, bring the broth, rice, and apricots to a boil over high heat. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the broth is absorbed. Stir in the almonds. Set aside. Meanwhile, in a wok or large skillet, heat the canola oil over medium heat, swirling to coat the bottom. Cook the chicken for 4 to 5 minutes, or until no longer pink in the center, stirring constantly. Stir in the broccoli. Cook for 2 to 3 minutes, or until tender-crisp, stirring constantly. Make a well in the center and pour in the reserved orange sauce mixture. Cook for 1 to 2 minutes, or until the sauce is thickened, stirring only in the middle. Stir the chicken mixture into the sauce. Serve over the rice. Calories 255, Total Fat 5.5g, Sat Fat 1.0g, Carbohydrates 20g, Sugars 6g, Fiber 2g, Cholesterol 66mg, Protein 30g, Sodium 205mg. This recipe is reprinted with permission from Recipes for the Heart, Copyright 2010 by the American Heart Association. Published by Publications International, Ltd. Reprinted with permission from the American Heart Association.

9

10 INGREDIENTS MINTED SUGAR SNAP PEAS 1 teaspoon olive oil 1 small carrot, cut into matchstick-size strips 8 ounces sugar snap peas 1 tablespoon chopped fresh mint Serves 4; 1/2 cup per serving 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/8 teaspoon pepper DIRECTIONS In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the carrot for 1 to 2 minutes, or until tender-crisp, stirring occasionally. Stir in the peas. Cook for 30 seconds, or until tender-crisp, stirring occasionally. Stir in the remaining ingredients. Cook for 10 to 15 seconds, or until the mint has wilted. Calories 42, Total Fat 1g, Sat Fat 0g, Carbohydrates 7g, Sugars 3g, Fiber 3g, Cholesterol 0mg, Protein 2g, Sodium 155mg. This recipe is reprinted with permission from Recipes for the Heart, Copyright 2010 by the American Heart Association. Published by Publications International, Ltd. Reprinted with permission from the American Heart Association.

11

12 INGREDIENTS GRAB-AND-GO BREAKFAST PITAS Serves: 4 (1 flan and 3 tablespoons coulis per serving) 2 6-inch whole-wheat pita pockets 1 teaspoon canola or corn oil 1/4 cup chopped green onions (about 2 medium) 2/3 cup soy-based sausage crumbles 1 cup egg substitute 2 tablespoons salsa (lowest sodium available) In a medium skillet on medium-high heat, warm the pitas slightly, about 30 seconds on each side. Transfer to a plate and cover with another plate to keep warm. Pour the oil in the skillet, swirling to coat the bottom. Cook the green onions for about 2 minutes, or until beginning to soften. DIRECTIONS Stir in the sausage crumbles. Cook for about 2 minutes, or until just heated through. Pour in the egg substitute. Reduce the heat to medium low. Cook for 2 to 3 minutes, or until set, stirring often. Cut the pitas in half. Spoon the egg mixture into each. Drizzle with the salsa. Calories 148, Total Fat 2.5g, Sat Fat 0.5g, Carbohydrates 20g, Sugars 2g, Fiber 3g, Cholesterol 0mg, Protein 12g, Sodium 425mg. This recipe is brought to you by the American Heart Association s Face the Fats campaign. Recipe copyright 2009 by the American Heart Association. Reprinted with permission from the American Heart Association.

13

14 INGREDIENTS FRESH BERRY TRIFLE Serves 10; scant 1 cup per serving 1/4 cup sugar 6 cups cubed angel food cake 3 tablespoons all-purpose flour (about 1/2 cake) 2 cups fat-free milk 1/2 cup strawberry all-fruit spread, warmed 1 large egg 1/4 cup fresh orange juice 2 teaspoons grated lemon zest 4 cups (about 1 pound 4 ounces) 1 teaspoon vanilla extract strawberries, halved 2 cups (about 11 ounces) blueberries 1 8-ounce container fat-free frozen whipped topping, thawed in refrigerator 10 whole strawberries (optional) Fresh mint sprigs (optional) DIRECTIONS In a medium saucepan, stir together the sugar and flour. Stir in the milk, egg, and lemon zest. Cook over medium heat for 12 to 14 minutes, or until the mixture thickens and coats a metal spoon, stirring constantly. Remove from the heat and stir in the vanilla. Let cool to room temperature. To assemble, arrange half the cake cubes in a 11/2- or 2-quart trifle dish or clear glass bowl. Drizzle with half the fruit spread and half the orange juice. Around the side of the dish, arrange about half the halved strawberries with the cut side facing out and the tips pointing up. Sprinkle half the blueberries over the cake. Spoon half the pudding over the blueberries. Repeat. Spread the whipped topping over the top. Cover with plastic wrap. Chill for at least 4 hours. (Can be made up to one day ahead.) To serve, be sure to reach the spoon into the layers to get all the different flavors and textures. Place each serving in a bowl or on a dessert plate and garnish with a whole strawberry and fresh mint. Calories 207, Total Fat 1g, Sat Fat 0g, Carbohydrates 45g, Sugars 32g, Fiber 2g, Cholesterol 22mg, Protein 4g, Sodium 172mg. This recipe is reprinted with permission from Go Red For Women Recipe Collection, Copyright 2009 by the American Heart Association. Published by Publications International, Ltd. Reprinted with permission from the American Heart Association.

15

16 INGREDIENTS CHECKERBOARD PIZZA Vegetable oil spray ounce tube refrigerated pizza crust 1 cup fat-free, low-sodium spaghetti sauce ½ cup loosely packed fresh basil leaves 1 cup shredded fat-free or part-skim mozzarella cheese Serves 8; (2) 3 ½ inch squares per serving ¼ cup shredded or grated Parmesan cheese 2 cherry tomatoes, cut in to 4 slices 2 large ripe black olives, cut into 4 slices DIRECTIONS Preheat the oven to 350. Lightly spray a large baking sheet with vegetable oil spray. To assemble, use your hands to press the pizza crust dough into a 14-inch square. Spread the spaghetti sauce over the crust. Place the basil leaves in a single layer over the sauce. Sprinkle with the mozzarella and Parmesan. Arrange the tomatoes and olives on the pizza to resemble checkers on a checkerboard. Bake for 14 to 15 minutes, or until the crust is golden brown and the cheeses are melted. To serve, cut into 16 squares. KID FRIENDLY Calories 177, Total Fat 2.5g, Sat Fat 0.5g, Carbohydrates 27g, Sugars 4g, Fiber 2g, Cholesterol 4mg, Protein 10g, Sodium 657mg. Reprinted with permission from the American Heart Association.

17

18 INGREDIENTS 1 cup multibran or whole-grain cereal squares 1 cup whole-grain oat ring-shaped cereal 1 cup corn-and-rice cereal squares TRAIL MIX Serves 10; ½ cup per serving 1 cup animal crackers ½ cup unsalted nuts (almonds and/or dry-roasted peanuts) ½ cup sweetened dried cranberries or raisins In a large bowl, stir together all the ingredients. Spoon 1/2-cup servings of the mixture into snack-size airtight plastic bags. DIRECTIONS KID FRIENDLY Calories 117, Total Fat 4.5g, Sat Fat 0.5g, Poly Fat 1.0g, Mono Fat 2.5g, Carbohydrates 18g, Sugars 8g, Fiber 2g, Cholesterol 0mg, Protein 3g, Sodium 100mg. Reprinted with permission from the American Heart Association.

19

20 INGREDIENTS ITALIAN RANCH DIP Serves 8; (2) tablespoons per serving 2/3 cup low-fat buttermilk ½ teaspoon garlic powder 1/3 cup light or fat-free sour cream ½ teaspoon onion powder ½ teaspoon dried oregano ¼ teaspoon pepper In a medium bowl, stir together all the ingredients. Serve. DIRECTIONS KID FRIENDLY Calories 23, Total Fat 1.0g, Sat Fat 1.0g, Carbohydrates 2g, Sugars 2g, Fiber 0g, Cholesterol 4mg, Protein 1g, Sodium 28mg. Reprinted with permission from the American Heart Association.