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! MEDITERRANEAN DIET RECIPES IN 5 STEPS OR LESS ! ! By Susan Levy, Publisher The Well-Fed Heart ! ! ! ! 33 Recipes Dietician-Approved From The Well-Fed Heart Recipe Collection ! ! ! ! Contents Introduction .........................................................................................................................5 Soups ...................................................................................................................................7 Warm Gazpacho with Sizzling Fish ................................................................................8 Chilled Cherry Tomato and Sweet Pepper Soup ...........................................................10 Minestrone Soup ............................................................................................................12 Savory Shrimp and White Bean Stew ...........................................................................14 Portuguese Lentil Soup..................................................................................................16 Hearty Spinach and Bean Soup .....................................................................................18 Whole Grains, Lentils and Beans ......................................................................................20 Barley and Vegetable Ragout ........................................................................................21 Lemon Mint Tabouli with Pan-Seared Salmon .............................................................23 Party Paella ....................................................................................................................25 Sweet Barley Pilaf .........................................................................................................27 Rainbow Lentil Medley .................................................................................................29 Italian White Beans and Garlicky Swiss Chard.............................................................31 Hearty Chicken Harvest Dinner ....................................................................................33 Greek Chicken with Herbed Yogurt Sauce ....................................................................35 Chicken Scallopini in Lemon Basil Sauce ....................................................................37 Veggies...............................................................................................................................39 Easy Ratatouille .............................................................................................................40 Easy Mix and Match Roasted Vegetables......................................................................42 Broiled Tomatoes Parmesan ..........................................................................................44 Chunky Tomato Basil Sauce ..........................................................................................45 Roasted Cauliflower and Carrots in Mustard Sauce ......................................................47 Pasta ...................................................................................................................................49 Super Greens Pasta Bake ...............................................................................................50 Pasta Puttanesca.............................................................................................................52 Cioppino Shrimp ...........................................................................................................54 Salads .................................................................................................................................56 Herbaceous Garbanzo Bean and Tomato Salad .............................................................57 Nouvelle Salade Niçoise ................................................................................................59 Green Gusto Salad .........................................................................................................61 Dilled Cucumbers with Yogurt Dressing .......................................................................63 Grapefruit and Avocado Salad .......................................................................................65 Upside-Down Wilted Spinach Salad .............................................................................66 Eggs ...................................................................................................................................68 Spanish Baked Omelette ................................................................................................69 Frittata Supra .................................................................................................................71 Treats .................................................................................................................................73 Delicious Yogurt Parfait ................................................................................................74 Sweet and Spicy Grilled Fruit .......................................................................................75 About the Author ...............................................................................................................77 Copyright Susan Levy, 2013 – All rights reserved ! ! ! ! ! Introduction ! I began identifying with the Mediterranean Diet one summer while trekking around Italy and Greece with a back pack and my sister. Part of that amazing experience was, of course, discovering the region’s food culture, though we didn’t think of it like that back then. What were these ingredients? Olive oil and garlic, fresh herbs and spices with punch and earthiness that made everything taste so wonderful and fresh. It was a far cry from the white bread/Crisco fried diet of my Southern upbringing. Little did I know then it was also the beginning of a lifelong journey toward heart-healthy living. What is the Mediterranean Diet? “Diet” is the Greek word meaning “a way of life”. Certain ingredients of the Mediterranean Diet may vary from region to region depending on what’s customary or seasonal, but at the center of this diet are plant based foods – vegetables and fruit, whole grains and bread, beans and lentils, olive oil, nuts and seeds. It also includes some fish, chicken, eggs and dairy. Red meat is infrequent and portions are small. Wine is fine. Moderation reigns. Portion control works. Exercise is part of the Mediterranean Diet, too. Unfortunately, in American culture as we have prospered, our “way of life” has become one of highly processed foods that are engineered for addictive taste and smell through added sugar, salt, fat and chemicals; convenience foods and fake foods that are marketed as real foods. As a result, our rate of obesity, diabetes, heart disease, cancer and other chronic diseases and conditions has soared. Eating is social The social aspect of eating is prominent in every region of the Mediterranean. Eating is a social act with family and friends. As our American way of life has become faster paced, we have drifted away from dining together on a regular basis. In adopting the Mediterranean Diet, let’s not forget to embrace its social aspects, too. Not a fad diet In 2004, with a leap of faith, we started writing about the Mediterranean Diet as an excellent evidence-based diet plan that works for life. Unlike fad diets, it doesn’t deprive people of any food groups. I think that’s why it is so sustainable. You can stay on it for life and feel enriched by these minimally processed ingredients. Today there are still research studies being published that reinforce the underlying good nutrition of the Mediterranean Diet. One recent study involving people at high risk for heart disease and stroke showed the Mediterranean Diet reducing this group’s risk by up to 30%. For the busy home cook We created these recipes with just 5 steps or less for the busy home cook. All are dietitian-approved. The pictures tell the story, because these Mediterranean recipes really are as delicious as they look. Most importantly, they work — making it easy and quick to get started and experience the health benefits. A Guide Think of these recipes as a guide. For instance, most of the recipes can be made for vegetarians and meat/fish lovers alike. Just add or subtract your favorite ingredients in a balanced way. Chicken for fish, tuna for sardines. Feel free to substitute the seasonal ingredients you have available for some of ours, too. And, remember to cook enough for leftovers the following day or freeze extra for later. Bonus If you want to organize these recipes into a weekly plan but aren’t sure how to go about it, follow the link on the last page of this book to get an example. This short collection of Mediterranean Diet Recipes is meant to pique your interest in cooking to upgrade your health. I hope it’s the beginning of your new “way of life”. Remember – If I can do it, you can too. Susan Levy Publisher The Well-Fed Heart www.wellfedheart.com ! ! 1 ! Soups ! Delicious in any season, these soups start with an abundance of food from plant sources. All of the natural healthy tastes are in play – sweet, savory, spicy and soothing. ! ! Warm Gazpacho with Sizzling Fish ! ! Warm Gazpacho with Sizzling Fish Serves 6 Here we take one of the best-loved summer cold soups and re-invent it for winter pleasure. Get your Omega-3’s and the healthy goodness of tomatoes all at the same time. 4 large tomatoes, quartered, seeded and chopped (approx 3 cups) 1 large cucumber, peeled, seeded and chopped 1 medium onion, chopped (approx 1 cup) 1 red bell pepper, chopped 1 garlic clove, minced 2 tablespoons chopped fresh herbs such as basil, thyme, oregano or parsley ¼ teaspoon smoked paprika ¼ teaspoon black pepper 2 cups canned low-sodium tomato juice 2 tablespoons olive oil 1 ½ pounds cod or other thick, firm white fish, cut in 6 equal portions Optional garnish: chopped scallions 1. Place first 8 ingredients in food processor and puree until well-mixed but still coarsely textured. 2. Add tomato juice and pulse once or twice to blend. 3. Warm finished gazpacho to serving temperature but DO NOT BOIL. 4. Heat olive oil in large skillet over medium heat until just starting to smoke. Sauté fish 2 minutes per side or until lightly browned. Ladle soup into bowls and gently place fish on top so it looks like it is floating. Per serving: 198 calories, 22g protein, 14g carbohydrate, 4g fat, 1g sat fat, 1g mono fat, 47mg cholesterol, 3g fiber, 142mg sodium THE SEASONED COOK If tomatoes are unavailable or expensive, you can use 2 large cans of skinned tomatoes, whole or chopped. Make a double batch and freeze leftovers for another meal ! ! Chilled Cherry Tomato and Sweet Pepper Soup ! ! Chilled Cherry Tomato and Sweet Pepper Soup Serves 6 Tomatoes and red peppers are a dynamic duo full of carotenoids known for protecting against cancer and heart disease. Put the team to work for your health in this make ahead soup that’s a refreshing respite when served chilled on a hot summer day. Perfect as a tempting appetizer or with a side salad or sandwich. 2 pints cherry tomatoes ½ teaspoon each sea salt and ground black pepper 2 shallots, finely diced 1 cup roasted red bell pepper, diced 3 tablespoons champagne or sherry vinegar Garnish 2 teaspoons Anaheim or Serrano chili, diced 1 avocado, diced 1 tablespoon chopped basil or cilantro 1. In a 3-quart saucepan over medium-high heat, combine 1 cup water, salt and shallots. Add tomatoes, cover pan, and heat until they pop, about 5 minutes. Be sure to keep enough water in the pan to prevent tomatoes from scorching. Add a few tablespoons of water if needed. 2. Lower heat; add peppers and cook for 25 minutes, covered. Puree soup and chill in refrigerator. 3. To serve: combine vinegar, chili, avocado and herbs in a bowl. Ladle soup into bowls and garnish with vinegar mixture. Per serving: 93 calories, 2g protein, 10g carbohydrate, 4g fiber, 6g fat, 1g saturated fat, 4g mono fat, 0 mg cholesterol, 259mg sodium THE SEASONED COOK Sun Gold or Sweet 100 cherry tomatoes may need a bit more vinegar to balance the soup. You can buy jars of roasted peppers at the grocery store, but it’s easy to do at home: toss them whole into a 375°F oven until the skins brown and blister (about 20 minutes). Take the peppers from the oven and put into a paper bag or covered bowl and let them steam until easy to touch, then peel away the skins. ! ! Minestrone Soup ! ! Minestrone Soup Serves 10 On a cold day when you need warming up, there’s nothing better than a homemade minestrone soup. We like to make the whole recipe and then have it during the week for lunch or a quick dinner, or deliver it to friends and family as a surprise. The ingredient list may be a little long, but most of these should be staples in your kitchen. If not, put them on your list! Italian bread and romaine salad complete the meal. 1 tablespoon olive oil 2 cloves garlic, minced 1 medium onion, chopped 2 celery stalks, chopped 2 carrots, peeled and chopped 1 28- ounce can tomatoes, peeled Italian style 1 zucchini, chopped 1 potato (½ lb) peeled and chopped 1 14-ounce can red kidney beans 6 cups fat free broth, chicken or vegetable, low-sodium 1 teaspoon each dried basil and oregano 2 ounces pasta, (such as broken spaghetti) Optional Garnish: Parmesan cheese 1. Sauté onion, garlic, celery and carrots in olive oil, until onions are translucent, 3-5 ! minutes, 2. Add the remaining ingredients except pasta. Stir. Bring to boil & simmer for 20 minutes. 3. Add pasta (broken spaghetti is an excellent choice). Cook for 8-10 minutes longer, until pasta is al dente, not mushy. Stir frequently to keep pasta from sticking together. 4. Serve in bowls & garnish with Parmesan cheese. Per serving: 149 calories, 8g protein, 25g carbohydrate, 3g fat, 1g sat fat, 2g mono, 1mg cholesterol, 5g fiber, 370mg sodium THE SEASONED COOK A variety of seasonal vegetables can be substituted or added such as green beans, summer squash, and mushrooms. Navy beans instead of kidney beans would give the soup a whole new look. ! ! Savory Shrimp and White Bean Stew ! ! Savory Shrimp and White Bean Stew Serves 4 Here’s a “shrimply delicious” option for a heart-healthy dinner tonight! This stew features succulent shrimp, rich in omega-3 fatty acids and creamy cannellini beans, a super source of protein and soluble dietary fiber. Try this with: Even heartier over steamed brown rice, or toss in some frozen okra for a southern twist! 2 tablespoons olive oil 1 medium onion, chopped 3 garlic cloves, minced 1 15-ounce can cannellini beans, drained and rinsed 1 14-ounce can diced low-sodium tomatoes, drained 1 teaspoon each dried oregano, basil, and rosemary 3 cups low-sodium chicken broth 1 pound small frozen shrimp, thawed and peeled ½ cup parsley, chopped 1. Heat olive oil in a soup pot. Add onion and garlic and cook, stirring frequently, until the onion softens, about 3 minutes. 2. Stir in the cannellini beans, tomatoes, oregano, basil, and rosemary. 3. Add the chicken broth and bring to a boil over high heat. Reduce heat and simmer ! until the stew is slightly thickened, about 15 minutes. 4. Add the shrimp and simmer just until cooked through, about 2 minutes. 5. Add parsley and serve. Per serving: 377 calories, 37g protein, 35g carbohydrate, 11g fat, 2g sat fat, 6g mono fat, 170mg cholesterol, 8g fiber, 234mg sodium THE SEASONED COOK For a heartier meal, serve this stew over a scoop of cooked brown rice. ! ! Portuguese Lentil Soup ! ! Portuguese Lentil Soup Serves 6 Last year we were on Cape Cod and lunched on a Portuguese soup, thick with kale and sausage. This is our heart-healthy twist on that classic. Our version offers both lowcalorie, nutrient-dense kale; lentils, which provide great fiber and folate, and of course, some sausage for flavoring. ½ pound spicy chicken sausage (about 3), sliced into ½-inch pieces 1 small onion, diced 1 cup lentils, picked over, rinsed 3 cups water 2 cups low-sodium chicken broth ½ bunch kale, collards, or Swiss chard, stems and center ribs discarded and sliced thin (about 2 cups) 1 tablespoon lemon juice Fresh ground black pepper 1. In a 3-quart heavy saucepan, brown sausage over moderate heat. Add onion and cook until soft and golden. 2. Add lentils, water and broth and bring to boil. Simmer covered, 30 minutes, or until lentils are almost tender. 3. Add greens and simmer, uncovered, until tender, 10 minutes. Just before serving, add lemon juice and sprinkle pepper to taste. Per serving: 233 calories, 16g protein, 25g carbohydrate, 11g fiber, 8g fat, 2g sat fat, 3g mono fat, 20mg cholesterol, 328mg sodium THE SEASONED COOK Take advantage of the vast array of winter greens, collards, Swiss chard, and escarole in this easy to make soup. Make a large batch to enjoy leftovers, freeze, or feed a crowd with a green salad and hearty bread. ! ! Hearty Spinach and Bean Soup ! ! Hearty Spinach and Bean Soup Serves 4 Make Popeye proud! This satisfying soup is ready faster than you can say “I am what I am!” Fresh spinach, low in calories and high in phytonutrients, protein-packed beans and dashes of cinnamon and cumin make this soup super delish! Add depth with fire-roasted tomatoes or smoked paprika. 1 15-ounce can low-sodium kidney or navy beans, drained and rinsed 1 24-ounce can low-sodium tomatoes, chopped, undrained 2 cups vegetable or chicken broth, low-sodium 1 medium onion, chopped 1 teaspoon ground cinnamon 1 teaspoon ground cumin 2 cups chopped spinach pepper to taste ! 1. In a large soup pot stir in first 6 ingredients. 2. Heat soup to boiling; reduce heat and simmer 5 to 10 minutes. 3. Stir spinach into soup. Season to taste with pepper. Per serving: 198 calories, 12g protein, 35g carbohydrate, 2g fat, 0g sat fat, 0g mono fat, 0mg cholesterol, 12g fiber, 327mg sodium THE SEASONED COOK It’s easy to use spinach these days because it comes prebagged. Just rinse and cut off the stems. ! ! 2 ! Whole Grains, Lentils and Beans ! The Mediterranean Diet includes all plant-based foods, including the ones in this chapter. The important concept is portion control. Think of ¼ of your plate being covered by whole grains, lentils or beans, important sources of fiber and complex carbohydrates. Remember that if you’re adding fish or meat for the protein, keep that portion to only ¼ of your plate as well. The Cooking Guide for Grains and Legumes in the back of this book gives a quick reference that you’ll want to keep close at hand. ! ! Barley and Vegetable Ragout ! ! Barley and Vegetable Ragout Serves 6 When facing a busy week, we appreciate a one-dish make-ahead option. This satisfying vegetarian meal awakens barley’s earthy overtones—a perfect backdrop for savory winter vegetables. 1¾ cups low-sodium vegetable or chicken broth ¾ cup barley, rinsed 2 tablespoons olive oil 1 large onion, thinly sliced (about 1½ cups) 2 cloves garlic, thinly sliced ½ pound mushrooms, quartered ½ teaspoon salt (optional) 4 cups vegetables cut in ½ inch cubes (e.g. carrots, parsnips, brussel sprouts, cauliflower, yam) ½ teaspoon black pepper 1 15 ounce can tomatoes with mild green chilies, undrained 1 yellow bell pepper, sliced into strips ½ cup flat leaf parsley, coarsely chopped 3 tablespoons chopped fresh herbs: rosemary, thyme, sage ¼ cup grated Parmesan 1. In a medium saucepan, bring broth to a boil. Add barley, cover pan and reduce ! heat to low for 30-40 minutes until barley is tender and broth is absorbed. 2. Meanwhile, prepare all vegetables. Heat oil in a large skillet over medium-high heat. Sauté onion, garlic, salt and mushrooms until onion is soft, about 3 minutes. Add root vegetables and pepper, sauté for another 5 minutes, stirring frequently to prevent burning. 3. Add tomatoes, reduce heat to medium-low, cover and simmer until vegetables are tender, about 8-10 minutes. 4. Add bell pepper, parsley and barley to skillet and mix well. Cover and simmer until heated through. Combine herbs with cheese, garnish and serve. Per serving with salt: 258 calories, 14g protein, 44g carbohydrate, 7g fat, 2g sat fat, 4g mono fat, 4mg cholesterol, 9g fiber, 460mg sodium. Without salt: 260mg sodium THE SEASONED COOK Dried herbs work equally well in this recipe. Add them with the tomatoes in step 3. Cooking vegetables in a large skillet instead of a pot allows them to caramelize (turn brown), which boosts flavor. ! ! Lemon Mint Tabouli with Pan-Seared Salmon ! ! Lemon Mint Tabouli with Pan-Seared Salmon Serves 4 A great dish in hot and cold weather, the flavors are warm and the mint is cooling. It’s easy to make extra tabouli for lunches later in the week. ¾ cup bulgur 1 tablespoon olive oil 1 lemon, zest and juiced ¼ teaspoon kosher salt ½ teaspoon ground black pepper 2 cloves garlic, minced ½ cup curly parsley, finely chopped 1½ cups mint, finely chopped 4 stalks green onion, finely chopped 1 cup ripe tomato, ¼ inch diced 1 pound salmon filets, skin-on, cut into 4 portions ½ teaspoon freshly ground black pepper 2 tablespoons olive oil 1. Place bulgur in a small bowl and add ¾ cup boiling water. Cover with plastic wrap and set aside for 30 minutes. Fluff up with a fork after the water is completely absorbed. 2. In a large mixing bowl, combine the olive oil, lemon zest and juice, salt, and ! black pepper. Stir in garlic, parsley, mint, onion and tomato. Add bulgur and mix well. 3. Season flesh side of salmon filet with a sprinkle of pepper. Heat olive oil in a large nonstick sauté pan over medium-high heat. 4. Add fillets flesh side down and sear for 4 minutes and then turn over and cook another 4 minutes until fish is barely translucent in the center. Serve over the top of the tabouli. Per serving: 388 calories, 30g protein, 31g carbohydrate, 21g fat, 3g sat fat, 12g mono fat, 51mg cholesterol, 11g fiber, 370mg sodium THE SEASONED COOK Chicken and pork partner well with this fiber-rich whole grain. It’s easy to overcook fish: Plan on just 6 to 8 minutes per inch of thickness, or when the middle is still a bit shiny. It will continue to cook off the heat. ! ! Party Paella ! ! Party Paella Serves 6 Our heart-healthy and well-balanced paella sacrifices none of the flavor. We’ve used sausage, chicken and shrimp, but in moderation. Coriander and turmeric contribute beautiful color and flavor for an impressive but simple dish that looks like you spent hours preparing. Toss a salad, and ring the dinner bell. 1 tablespoon olive oil 1 medium onion, chopped 2 red bell peppers, chopped 6 ounces low-sodium turkey or chicken sausage, cubed ½ pound boneless, skinless chicken breast, cubed 3 cups cooked brown rice, moist 1½ cups frozen peas, thawed 3 teaspoons lemon juice 3 garlic cloves, minced 2 teaspoon each coriander and turmeric 12 ounces small frozen shrimp, thawed and peeled 1. In a medium nonstick skillet, heat olive oil. Sauté onion, sausage, chicken breast, and red pepper until sausage is cooked all the way through, about 5 minutes. 2. In a large bowl, mix together the cooked rice, peas, lemon juice, garlic, coriander, and turmeric. ! 3. Add rice mixture to the skillet and stir until combined. Place shrimp on top, reduce heat to low, and simmer until shrimp are pink, about 3 minutes. If rice mixture is drying out, add a few tablespoons of water to keep it moist. Per serving: 332 calories, 30g protein, 33g carbohydrate, 8g fat, 2g sat fat, 3g mono fat, 125mg cholesterol, 5g fiber, 415mg sodium THE SEASONED COOK This is a great recipe for festive occasions. It’s fast and easy but looks like you took a long time in the kitchen. Shrimp is high in protein and low in calories and fat. Read the label carefully for fat content in sausage. ! ! Sweet Barley Pilaf ! ! Sweet Barley Pilaf Serves 6 This basic and affordable grain often gets passed up for its more exotic cousins. However, this dish reminds us that barley has a lovely taste AND terrific health benefits. Be sure to make extras for leftovers. Serve with Green Gusto Salad, found in the Salad section of this book. 1 tablespoon olive oil 1 large onion, minced 1 cup mushrooms, sliced 1 celery stalk, chopped ½ cup slivered almonds 1 cup barley ¼ cup raisins, golden or black Dash of salt 1 tablespoon each fresh rosemary and marjoram, minced or 1 teaspoon dried 3 cups chicken or vegetable broth, low-sodium 1. In large saucepan, heat olive oil and sauté onion until translucent. Add mushrooms, celery and almonds. Cook 3-5 minutes. 2. Stir in barley, raisins and seasonings until barley is coated with other ingredients. 3. Add chicken broth and bring to a boil for 2 minutes, reduce to simmer for 55 minutes. Per serving: 254 calories, 10g protein, 35g carbohydrate, 10g fat, 1g sat , 6g mono, 0mg cholesterol, 8g fiber, 80mg sodium THE SEASONED COOK Substitute other grains for the barley. Keeps well and makes great leftovers. ! ! Rainbow Lentil Medley ! ! Rainbow Lentil Medley Serves 4 We’re trying to eat at least one meatless dinner per week without losing flavor.The colorful veggies and lentils are filled with nutrition in this fiber and protein rich meal. The cheese creates a creamy satisfying taste, too. 2 cups broth, chicken or vegetable, low-sodium 1 cup water 1 cup lentils, rinsed 3-4 cloves garlic, minced ¼ teaspoon each black pepper and oregano 6 cups mixed vegetables, thinly sliced or diced, such as: broccoli, squash, onion, red bell pepper, carrots 2 tablespoons fresh mint, finely chopped 2 ounces crumbled goat or blue cheese Dressing ¼ cup lemon juice 2 tablespoons olive oil 1 tablespoon Dijon mustard 1. In a medium pot, bring chicken broth and water to boil. Add lentils, garlic, black pepper and oregano. Reduce to simmer, cover and cook for 20 minutes. Drain any remaining liquid. ! 2. 3. 4. 5. Meanwhile, in a vegetable steamer, cook vegetables until just tender. Put lemon juice, oil and mustard in a small jar and shake until blended. Put all ingredients, except cheese, in a large bowl and toss until well coated. Sprinkle cheese on top. Per serving: 375 calories, 22g protein, 47g carbohydrate, 13g fat, 4g sat fat, 6g mono fat, 11mg cholesterol, 19g fiber, 212mg sodium THE SEASONED COOK This dish adapts to whatever beans or grains are in your pantry and whatever vegetables are in season. ! ! Italian White Beans and Garlicky Swiss Chard ! ! Italian White Beans and Garlicky Swiss Chard Serves 4 A lush combination of flavors teams with great nutrition for a double bonus dish. 1 tablespoon olive oil 2 cloves garlic, minced 4 cups Swiss chard or kale (about 1 bunch) rinsed and chopped ¼ cup low-sodium chicken broth ½ teaspoon red pepper flakes 1 15-ounce can white beans, drained and rinsed ¼ cup Parmesan cheese, grated 1. 2. 3. 4. ! Heat oil in a large skillet over medium high heat. Add garlic and cook until fragrant, about 30 seconds. Stir in chard, broth and pepper flakes. Cover and cook over medium heat about 4 minutes or until chard is wilted and crisp-tender. Add beans and heat through. 5. Serve with freshly grated Parmesan cheese and a splash of balsamic vinegar, if desired. Per serving: 189 calories, 11g protein, 25g carbohydrate, 6g total fat, 2g sat fat, 3g mono fat, 6mg cholesterol, 6g fiber, 182mg sodium THE SEASONED COOK If choosing low-fat sausage (shown here), pick one with no more than 3 grams of fat per 100 calories—or try a vegetarian version. ! ! Hearty Chicken Harvest Dinner ! ! Hearty Chicken Harvest Dinner Serves 4 The ultimate one pot dinner — fast and easy to assemble with all the ingredients to promote a healthy heart. Serve with a leafy green salad. ¾ pound chicken breasts, boneless, skinless 1 tablespoon olive oil Olive oil spray 1 medium onion, thinly sliced 2 bell peppers, yellow or red, sliced 1 garlic clove, minced 1 14-16 ounce can diced tomatoes, low-sodium 2/3 cup chicken stock, low-sodium or white wine 1 tablespoon each oregano and basil 1 cup canned cannellini beans, rinsed and drained 1. Over medium heat, sauté the chicken in olive oil in a nonstick pan until golden brown. Remove from pan. 2. Spray pan with olive oil, add onion, peppers, garlic and sauté until onions are translucent, 3-5 minutes. 3. Add tomatoes with juice and stir. Place the chicken over mixture, add stock and sprinkle with herbs. 4. Cover the pan and simmer for 30 minutes, stirring occasionally. To test when ! chicken is done, poke a knife in meat and juices should run clear. 5. Mash half of the beans, then add to pot and stir into liquid until sauce thickens. Add the rest of beans and simmer for 5 minutes more. Serve in bowls with green salad and crusty bread. Per serving: 294 calories, 28g protein, 29g carbohydrate, 6g fat, 2g sat, 4g mono, 68mg cholesterol, 7g fiber, 109mg sodium THE SEASONED COOK This is the perfect make-ahead dinner. Consider doubling the recipe –it makes great leftovers. To save time, prepare the night before to step 4. ! ! Greek Chicken with Herbed Yogurt Sauce ! ! Greek Chicken with Herbed Yogurt Sauce Serves 4 Heart healthy and full flavored…it’s Greek to you! Marinated for moistness, chicken breasts say “opaa” when sauced with tangy low-fat yogurt spiked with fresh herbs and the Vitamin C and Limonene of lemon juice and lemon peel. 1 cup plain low-fat yogurt 2 tablespoons finely grated lemon peel 1½ tablespoon lemon juice 2 tablespoons oregano and parsley, finely chopped 1 clove garlic, minced ¼ teaspoon salt ¼ teaspoon ground pepper 1 pound chicken breasts, boneless, skinless 1. Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt and pepper. 2. Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover and refrigerate the remaining yogurt sauce. 3. Place the chicken on a rack in a baking pan and bake in a preheated 375 °F oven for 30 minutes. 4. Turn the oven on to broil and continue cooking about 5 minutes, until the chicken ! is browned and cooked through. (Adjust the rack higher if necessary) 5. Spoon the remaining yogurt sauce over the chicken and serve with veggie confetti salad. Per serving: 175 calories, 30g protein, 6g carbohydrate, 3g fat, 1g sat fat, 1g mono fat, 72mg cholesterol, 1g fiber, 268mg sodium THE SEASONED COOK This chicken can accompany a variety of salads, including tabouli. ! ! Chicken Scallopini in Lemon Basil Sauce ! ! Chicken Scallopini in Lemon Basil Sauce Serves 4 We used to be intimidated by scaloppini until we gained the confidence to substitute chicken for the veal. Now, in less than 20 minutes, a meal fit for company! 1 tablespoon olive oil ½ cup dry white wine ½ cup low-sodium chicken broth 4 4-ounce skinless, boneless chicken breasts, pounded thin 2 tablespoons lemon juice 2 tablespoons capers, drained ½ teaspoon Worcestershire sauce ½ teaspoon ground pepper ½ cup chopped parsley 1. Heat oil in a nonstick skillet over medium-high heat. Add the wine and broth and bring to a boil. 2. Add the chicken, turn heat to medium/low. Cover and simmer until cooked about 6-8 minutes. 3. Remove chicken to plate. Keep covered. 4. Turn heat to high and cook the sauce until reduced about 5-10 minutes. Add lemon juice, capers, Worcestershire sauce, and pepper. 5. Add chicken and parsley to sauce and heat through. ! Per serving: 180 calories, 27g protein, 2g carbohydrate, 4.5g fat, 1g sat fat, 2g mono fat, 72mg cholesterol, .5g fiber, 409mg sodium THE SEASONED COOK Cook with a rainbow of fruits and vegetables because they contain phytochemicals that aid in disease prevention. The beta-carotene found in carrots and the allicin in garlic are examples of phytochemicals. ! ! 3 ! Veggies ! “Eat the rainbow!” is your best prescription for abundant health. That means veggies and fruit, from the blackest blackberries to the palest mushrooms with lots of red, yellow, orange and green in between, should cover up to half of your plate. Be generous with herbs and spices to complement their natural flavors. ! ! Easy Ratatouille ! ! Easy Ratatouille Serves 4 with leftovers Ratatouille is so versatile that you can use our ingredients here or substitute what you have on hand. Serve it alone or over pasta, polenta, or rice—or satisfy meat lovers by adding a piece of protein. It keeps for days, too. Make a double batch and use leftovers later in the week to serve with grilled fish. 1 tablespoon olive oil 1 large eggplant, peeled and cut into 1½ inch cubes 1 red bell pepper, seeded and coarsely chopped in 1″ pieces 1 green bell pepper, seeded and coarsely chopped in 1″ pieces 1 large onion coarsely chopped 3 medium zucchini cut in ¾” slices 6 cloves garlic, minced 2 large carrots cut in ½” slices 1 28-ounce can diced tomatoes with juice 2 tablespoons capers ¼ cup ripe olives, pitted and sliced ½ teaspoon black pepper 1. Spray oil in a large skillet over medium high heat. Sauté eggplant cubes stirring constantly, until eggplant browns and starts to soften, about 5 minutes. Set aside. 2. Heat olive oil in large skillet and sauté peppers, onions, zucchini, garlic, and ! carrots until onions are soft and transparent, about 8 to 10 minutes. 3. Add tomatoes, capers, olives, eggplant, and black pepper. Bring to a boil, cover, and simmer 30 minutes until all vegetables are very tender and liquid is reduced. Then serve. Per Serving: 195 calories, 7g protein, 36g carbohydrate, 5g fat, 1g sat fat, 3g mono fat, 0mg cholesterol, 11g fiber, 501mg sodium ! ! Easy Mix and Match Roasted Vegetables ! ! Easy Mix and Match Roasted Vegetables Serves 4 Variety is the spice of life and the key to getting the most from your veggies. This super flexible recipe allows you to make healthy choices based on what’s fresh and in season, as well as what type of dish you’d like to prepare. You just start by roasting or grilling a colorful cornucopia of veggies, and then tossing them with your favorite fresh herbs. Delectably delicious on their own, this menu basic of simple roasted vegetables also becomes your go-to for topping a pizza, tossing with pasta or scooping into salads. There’s even a handy chart to make sure your combos come out just right! Basic Roasted Vegetables 2 pounds vegetables (for example: carrots, white or sweet potatoes, Brussels sprouts, bell peppers, onions, eggplant) cut into uniform wedges, chunks, or slices; green beans trimmed 1 tablespoon extra-virgin olive oil ¼ teaspoon kosher or sea salt ¼ teaspoon ground black pepper 1 tablespoon chopped fresh herbs, such as chives, flat-leaf parsley, thyme, basil 1. Preheat oven to 400°F. 2. In a large bowl, toss the vegetables with oil, salt, pepper and herbs. 3. Spread the vegetables in baking pans just large enough to hold them in one layer, keeping like vegetables together as they cook in the same amount of time. Roast, ! stirring vegetables occasionally, until they are fork-tender, about 15-30 minutes depending on type and size of vegetables. 4. Or, on the grill: toss vegetables with oil, herbs and seasonings, place on grill and turn frequently for even cooking. Per serving: 105 calories, 2g protein, 17g carbohydrate, 3g fiber, 4g fat, 1g saturated fat, 2g mono fat, 0 mg cholesterol, 194mg sodium (analysis done with ½ pound each of potato, green beans, carrots, red bell pepper). THE SEASONED COOK Use this recipe throughout the year, choosing what’s in season and looks best at the market. Make it fresh by trying 1 or 2 new vegetables each time. ! ! ! Broiled Tomatoes Parmesan ! ! Broiled Tomatoes Parmesan Serves 4 Like lycopene? You should! This cardiovascular disease-fighting nutrient is found in tomatoes, along with potassium, Vitamin C and folate. Sharp, zesty Parmesan and a sprinkling of fresh basil make tomatoes truly tasty! Best in summer when tomatoes are at their peak, so grow your own or look for them at Farmers’ Markets. 2 large, red tomatoes 1 tablespoon vinaigrette or bottled Italian, low fat salad dressing 2 tablespoons chopped basil 2 tablespoons shredded Parmesan cheese ! 1. 2. 3. 4. 5. Turn on oven to broil. Cut tomatoes in half and place cut side up on broiling pan. Divide basil between 4 tomato halves, and drizzle with vinaigrette. Divide Parmesan cheese among 4 tomato halves covering the basil. Broil for 5 minutes or until the cheese melts and the tomatoes are softened. Per serving: 45 calories, 2g protein, 4g carbohydrate, 3g fat, 0g sat fat, 0g mono fat, 2g cholesterol, 1g fiber, 47mg sodium ! ! Chunky Tomato Basil Sauce ! ! Chunky Tomato Basil Sauce Makes 2 cups Why buy canned or bottled sauce? If you’re on a budget or want to control additives, such as sodium and sugar, this all-purpose sauce is ready in 15 minutes. Double the batch so there’s some extra to freeze. 1 tablespoon olive oil 1 cup onion, finely diced 2 cloves garlic, minced 1 15-ounce can diced tomatoes 2 tablespoons sweet basil, dried, or ¼ cup fresh chopped ¼ cup water or broth ! 1. Heat olive oil over medium heat in pan, add onion and garlic. Sauté for 2-3 minutes or until onion is barely translucent. 2. Add tomatoes and basil, stir and bring to low boil for 3-5 minutes depending on desired thickness. Per ½ cup serving: 65 calories, 2g protein, 8g carbohydrate, 4g fat, 1g sat fat, 3g mono fat, 0mg cholesterol, 2g fiber, 11mg sodium THE SEASONED COOK Most people think of tomato sauce as just a basic for pasta, but when you’re making your own–why be ordinary? Try adding more heat with chili flakes, sweetness with diced carrots, or a chunkier texture with mushrooms, zucchini, or white beans. Tomatoes have nutrients which are known for lowering your LDL cholesterol. ! ! Roasted Cauliflower and Carrots in Mustard Sauce ! ! Roasted Cauliflower and Carrots in Mustard Sauce Serves 4 This dish is an amazing combination of flavors and textures. It’s sweet, savory and crunchy. It’s versatile and goes well with chicken, pork, beef and vegetarian dishes. Both healthy and satisfying! 1 small head cauliflower, trimmed into florets (about 2 cups) 4 large carrots (about 1 pound), diagonally cut into 1″ slices 2 teaspoons olive oil ½ teaspoon pepper For mustard sauce 1 tablespoon olive oil 2 tablespoons Dijon prepared mustard or a favorite mustard 1 teaspoon prepared horseradish 1 teaspoon honey ¼ cup chopped fresh parsley Salt to taste, optional Preheat oven to 425°. 1. In a bowl, toss cauliflower florets and carrots with 2 teaspoons olive oil and pepper. Cover and microwave 5 minutes. ! 2. Spray a baking sheet with cooking oil spray. Place vegetables in a single layer on the sheet. Roast 10 minutes, until vegetables are tender and cauliflower edges are browned. 3. For the sauce: While the vegetables are roasting, combine olive oil, mustard, horseradish, and honey in a small bowl. 4. Remove vegetables from oven, toss with the sauce and parsley. Per serving: 131 calories, 3g protein, 15g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 0mg cholesterol, 5g fiber, 194mg sodium ! ! 4 ! Pasta ! Mediterraneans cook their pasta al dente (barely done) which keeps the carbohydrates from turning to sugar too quickly unlike when pasta is cooked until mushy. Choose whole grain pastas over refined white, and these days there are many options available. If using processed sauce, be sure to read the food labels for added sodium, sugar and fat. And remember, one portion is two ounces. ! ! Super Greens Pasta Bake ! ! Super Greens Pasta Bake Serves 8 Sometimes, you just want a casserole that you can make ahead and pop in the oven later. It looks familiar with the tomato sauce, whole grain pasta, and cheesy topping. And the dark leafy greens add so much nutrition with great taste. 12 ounces dry whole wheat pasta (fusilli or other) 3 cups tomato sauce with onions and garlic (no salt added) 2 cups sliced mushrooms 4 cups dark leafy greens like kale, spinach or Swiss chard 1 ½ cups shredded part-skim mozzarella cheese Optional: 2 cups cooked, diced protein such as chicken or low-fat turkey sausage ! 1. Cook pasta according to package directions, drain. 2. Preheat oven to 375°. 3. In a bowl, combine tomato sauce, mushrooms and kale with the pasta and mix. Add optional chicken or sausage if using. Add pepper to taste. 4. Pour into oven-proof casserole dish. Top with cheese and bake 20-30 minutes, until heated through and cheese is bubbly. Per serving: 242 calories, 13g protein, 37g carbohydrate, 5g fat, 3g sat fat, 1g mono fat, 11mg cholesterol, 2g fiber, 130mg sodium THE SEASONED COOK Assemble this dish the night before. Taste tomato sauce before using – if needed, add seasonings. Red pepper flakes are a spicy addition. Fiber content of whole wheat pasta can vary by manufacturer – check the labels. ! ! Pasta Puttanesca ! ! Pasta Puttanesca Serves 4 Sardines give this dish a subtle flavor but don’t overwhelm it. Our advice is to try it and listen to the rave reviews. Then you can decide if you want to reveal your secret ingredient. This pasta also makes for great leftovers. 1 tablespoon olive oil 6 cloves garlic, minced 1 3.75-ounce can sardines, packed in water, drained 1 28-ounce can diced or crushed tomatoes 3 tablespoons capers ½ cup olives, green or black, pitted and chopped ¼ teaspoon cayenne pepper ½ teaspoon black pepper 2 teaspoons oregano, fresh chopped or 1 teaspoon dried 2 teaspoons basil, fresh or 1 teaspoon dried 8 ounces dried whole wheat pasta, rotelle or seashell 2 tablespoons parsley, chopped 2 tablespoons parmesan cheese 1. Heat the olive oil over medium heat. Add garlic and sardines and stir together to form a paste, about 3 minutes. 2. Add tomatoes, capers, olives, red and black pepper, oregano, and basil. Simmer ! for 15 minutes. 3. Meanwhile, cook pasta in 4 cups water until al dente and drain. 4. Combine pasta and sauce and toss to coat. 5. Divide onto 4 plates, garnish with parsley and parmesan cheese, and serve. Per Serving: 340 calories, 17g protein, 52g carbohydrate, 10g fat, 2g sat fat, 5g mono fat, 19mg cholesterol, 2g fiber, 608mg sodium. THE SEASONED COOK You don’t have to debone the sardines before cooking. And, they provide a good source of calcium. ! ! Cioppino Shrimp ! ! Cioppino Shrimp Serves 4 It may sound like a lot of garlic, but you’ll be surprised at how mild the garlic flavor is when prepared this way. For a more hearty meal, serve over whole wheat pasta. If you don’t cook with wine, substitute chicken or vegetable broth. 1 tablespoon olive oil 1 onion, thinly sliced 8 cloves garlic, peeled and chopped 1 cup red wine 1 teaspoon oregano ½ teaspoon each, basil and black pepper 1 red bell pepper, thinly sliced 2 carrots, diced 2 stalks celery, thinly sliced 12 mushrooms, sliced 1 14-oz can diced tomatoes, low-sodium 2 tablespoon tomato paste 1 pound raw shrimp, peeled and deveined 8 ounces whole wheat pasta 1. Heat oil in large nonstick pan over medium-high heat. Sauté onion and garlic until golden. Add wine, scraping up any browned bits from the pan. ! 2. Add peppers, carrots, celery, mushrooms, tomatoes, tomato paste, herbs and spices, and pepper. Cover pan tightly and simmer slowly for 20 minutes. 3. Add shrimp to pan, cover and simmer for an additional 5 minutes, or until shrimp turns pink. Be careful not to overcook at this step so that the shrimp remains juicy. 4. While cioppino is cooking, boil whole wheat pasta. Serve cioppino over pasta if desired. Per serving, without pasta: 257 calories, 24g protein, 22g carbohydrate, 4g fat, 1g sat fat, 3g mono fat, 173mg cholesterol, 6g fiber, 324mg sodium Per serving, with 2 ounces pasta: 448 calories, 31g protein, 64g carbohydrates, 5g fat, 1g sat fat, 3g mono fat, 173mg cholesterol , 7g fiber, 327mg sodium THE SEASONED COOK Although shellfish has dietary cholesterol, it has almost no saturated fat, which is the culprit for raising your cholesterol. Since most shrimp is frozen at harvest, it makes sense to keep a bag of frozen shrimp in your freezer to have on hand. ! ! 5 ! Salads ! Think beyond the traditional Greek salad. Whether as a side or main dish, be imaginative. There’s no “right way” to serve them. Get the family involved in preparation. Consider stacking the ingredients, serving each component separately, or putting an unlikely protein with it. Salads are the perfect way to get more servings of veggies and fruit into your day. ! ! Herbaceous Garbanzo Bean and Tomato Salad ! ! Herbaceous Garbanzo Bean and Tomato Salad Serves 4 This is a stand-out salad with the generous amount of mixed fresh herbs and the light dressing that enhances the beans and tomatoes. Make this salad once a week for the basis of any lunch or dinner and you’ll be on the road to heart-healthy eating. 1 cup mixed fresh herbs like basil, mint, cilantro, finely chopped 2 cups garbanzo beans (chick peas), rinsed and drained 2 cups cherry tomatoes, halved 6 black olives, pitted and sliced lengthwise 3 scallions, sliced Dressing 2 tablespoons red wine vinegar 2 tablespoons olive oil ½ teaspoon honey ! 1. Place all the ingredients in a salad bowl and mix thoroughly. 2. Make the dressing in a small glass jar and shake. 3. Pour dressing on salad, toss and serve. Per serving: 249 calories, 9g protein, 32g carbohydrates, 10g fat, 1g sat fat, 3g mono fat, 0mg cholesterol, 8g fiber, 120mg sodium THE SEASONED COOK You’ll love the brightness in flavors and versatility of this dish. It can stand alone or be served casually with canned fish or grilled lean protein. ! ! Nouvelle Salade Niçoise ! ! Nouvelle Salade Niçoise Serves 4 À votre santé! It means “to your health”, and that’s what this French-inspired salad is all about. We’ve improved it by using a lighter dressing and substituting sweet potatoes, an excellent source of phytochemicals and beta carotene. Try salmon or sardines for extra Omega-3 fatty acids. For salad dressing ½ teaspoon Dijon or favorite mustard 1 tablespoon nonfat yogurt 1 clove garlic, minced 1 tablespoon red wine vinegar 2 tablespoons buttermilk 1 squeeze fresh lemon juice ⅛ teaspoon Worcestershire sauce 1. Mix all ingredients in small jar. For Salad 1 sweet potato (½ pound) cooked but still firm, skinned and cubed into bite size pieces 2 hard boiled eggs 1½ cups green beans ½ red onion, thinly sliced 1 red or yellow sweet pepper, halved, seeded and thinly sliced 1 cucumber, peeled, halved lengthwise, seeded and sliced into bite size pieces 6 ounce can tuna in water 2 tomatoes, halved, and each half cut into at least 3 wedges each 3 artichoke hearts, quartered (canned, packed in water) Salad greens, assorted and washed Black olives, pitted and seeded ! 1. Peel eggs, remove yolks from eggs, and slice whites 2. In olive oil spray, sauté green beans, red onions, and peppers. Refrigerate for 15 minutes Options for assembly Place greens on each plate, and arrange ingredients in pinwheel fashion around the plate. Sprinkle olives randomly and offer dressing on the side. Offer a salad bar with people assembling their own plates. Per serving with dressing: 265 calories, 22g protein, 33g carbohydrate, 7g fat, 2g sat fat, 3g mono fat, 121mg cholesterol, 9g fiber, 225mg sodium THE SEASONED COOK Feel free to substitute sardines or canned salmon for tuna. Or, instead of tuna, grill a piece of fresh fish or chicken and serve on the side. ! ! Green Gusto Salad ! ! Green Gusto Salad Serves 6 No matter the time of year, served warm or cold, formal or casual, this salad brightens any meal with its contrasting colors and fresh flavors –providing heart-healthy goodness. And, it’s the reason to grow mint. Salad 1 pound green beans, ends trimmed and sliced into 1-inch lengths 2 cups frozen peas 2 scallions, chopped 1 orange pepper to taste Dressing 2/3 cup plain nonfat yogurt 2 tablespoons fresh mint, chopped 2 tablespoons orange peel, finely grated 1. In a bowl, mix the orange peel with yogurt and fresh mint. Set aside. 2. Boil green beans for 3 minutes. They should be a bit crunchy. Run under cold water to stop the cooking process, drain and put in a serving bowl. 3. Defrost peas in a colander under cool running water. Drain and add to beans. Add the scallions and pepper to taste. Refrigerate for 10 minutes. 4. Peel the remaining orange skin and fibers and cut orange into bite size pieces. 5. Just before serving, add the dressing to salad and toss. Plate and garnish with orange sections. Per serving: 92 calories, 6g protein, 18g carbohydrate, 0g fat, 0g sat fat, 0g mono fat, 0mg cholesterol, 5g fiber, 75mg sodium THE SEASONED COOK Make the dressing ahead of time and refrigerate it to allow the flavors to blend even better. If the dressing is too thick, add a little water or milk to thin it. For convenience, you can substitute canned mandarins in their own juice for the orange. ! ! Dilled Cucumbers with Yogurt Dressing ! ! Dilled Cucumbers with Yogurt Dressing Serves 4 What do you do with all those cucumbers in your garden? Here’s a refreshing salad that goes well with cold and hot dishes alike. One 8-inch cucumber has 12% of the daily minimum recommended amount of fiber. 2 cucumbers, unpeeled, sliced thin ½ teaspoon black pepper 2 tablespoons white wine vinegar 1 tablespoon sugar ½ teaspoon salt, optional Yogurt dressing 1 cup nonfat plain yogurt 2 tablespoons fresh dill, chopped 4 green onions, light green parts only, finely chopped ! 1. Place cucumber slices in a bowl and add pepper, vinegar, and sugar. Gently stir to coat cucumbers and marinate for 15 minutes while you prepare the dressing. 2. For dressing, stir together the yogurt, dill, and green onions. 3. Drain cucumbers, then add to dressing and stir to blend. Garnish with dill. Per serving: 86 calories, 5g protein, 15g carbohydrate, 0g fat, 4g cholesterol, 1g fiber, 340mg sodium (50mg sodium without salt) THE SEASONED COOK Use English cucumbers if you can. They have thinner skins than regular cucumbers, so they don’t have to be peeled, have smaller seeds, so they don’t have to be seeded, and usually come wrapped in plastic wrap instead of the wax coating that other cucumbers have. ! ! Grapefruit and Avocado Salad ! ! Grapefruit and Avocado Salad Serves 4 The silky richness of heart-healthy avocados, rich in folic acid and monounsaturated fats, meets the sparkling tang of pretty pink grapefruit, a good source of lycopene and potassium. Oranges are another sweet, juicy option. Skip the chips and get your avocados in a refreshing new way! ½ medium red onion, finely chopped 2 ripe grapefruits, peeled, sectioned and skins removed 1 ripe avocado, sliced into 12-16 long thin slices 1 head romaine or bibb lettuce, or 1 pound mixed salad greens ! 1. Arrange lettuce on 4 salad plates. 2. Top with 4 avocado slices, and 6 grapefruit sections. 3. Sprinkle chopped onion over fruit. Per serving: 136 calories, 3g protein, 17g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 0mg cholesterol, 5g fiber, 11mg sodium THE SEASONED COOK Avocados are a great source of folic acid, potassium and monounsaturated fats. And, if you’re on a statin, remember to substitute the grapefruit because of potential side effects. ! ! Upside-Down Wilted Spinach Salad ! ! Upside-Down Wilted Spinach Salad Serves 4 With these staples from your pantry, you can have a quick meal on the table in 15 minutes. Serving the greens on top allows each person to mix them in as they like. Spinach is nutrient dense and calorie light, offering vitamins K and A, manganese, folate, iron and many more. ½ tablespoon olive oil ½ small onion, thinly sliced 2 cloves garlic, minced 1 15-ounce can low-sodium tomatoes, with juice 1 15-ounce can white beans, rinsed and drained Pepper to taste 2 cups spinach, or other leafy greens 4 teaspoons grated Parmesan 1. In a medium sauce pan, heat olive oil and sauté onion and garlic until slightly browned. 2. Add tomatoes and simmer for 5 minutes. 3. Add beans and simmer 3 more minutes. 4. Turn off heat and season with pepper. 5. Dish into wide bowls, divide spinach among each serving and top with Parmesan. As they are mixed in, the greens will wilt to create a warm salad. ! Per serving: 146 calories, 8g protein, 22 carbohydrate, 4g fat, 1g sat fat, 2g mono fat, 6mg cholesterol, 8g fiber, 479mg sodium THE SEASONED COOK This recipe will serve 2 as a complete meal, and 4 with additional protein. Try grilled shrimp, fish, or an egg, as shown here. You can substitute equally well whatever beans you have on hand. For a bit more bite, mix in some arugula with the spinach. ! ! 6 ! Eggs ! As part of the Mediterranean Diet, eggs are often baked as the binder holding together other ingredients like the deep leafy greens of our Frittata Supra or the Spanish Baked Omelet with eggplant and mushrooms. ! ! Spanish Baked Omelette ! ! Spanish Baked Omelette Serves 4 Spanish tapas, or small plates, are all the rage, and you’ll almost always find an omelet on the menu at a tapas bar. Ours is heart-healthy with a variety of vegetables including low calorie eggplant, anti-oxidant rich zucchini and fresh mushrooms. Serve tapas-style in small squares, or in wedges with a fruit salad for a complete meal. 1 small peeled eggplant, cut into 1 inch cubes 1 teaspoon salt 1 tablespoon olive oil 1 small zucchini, thinly sliced 6 mushrooms, sliced 1 clove garlic, finely chopped 2 tablespoons fresh parsley, chopped 1 tablespoon raisins 1 teaspoon each black pepper, paprika 8 eggs or 4 eggs and 8 egg whites 4 slices from large tomato 1. Preheat oven to 325°. 2. Put diced eggplant in colander; lightly sprinkle with 1 teaspoon salt. After 30 minutes, rinse well with cold water and drain. Pat dry. 3. Heat oil in large skill over medium heat. Add eggplant, zucchini, mushrooms and ! garlic. Cook, stirring for 5 minutes. Stir in parsley, raisins, black pepper and paprika. 4. Lightly coat a quiche pan or 9” baking dish with nonstick spray. 5. Beat eggs in large bowl. Then add vegetables and stir together. Pour mixture into baking dish. Place the tomato slices on top. Bake uncovered for 35-40 minutes or until inserted fork comes out clean. Cool before cutting. Per serving: With 8 eggs: 160 calories, 11g protein, 10g carbohydrate, 9g fat, 2g sat fat, 4g mono, 282mg cholesterol, 4g fiber, 489mg sodium With 4 eggs and 8 egg whites: 134 calories, 11g protein, 10g carbohydrate, 6g fat, 1g sat fat, 3g mono, 141mg cholesterol, 4g fiber, 515mg sodium THE SEASONED COOK A second zucchini or summer squash can be substituted for the eggplant. To lower cholesterol content, use 4 eggs and 8 egg whites instead of 8 eggs. ! ! Frittata Supra ! ! Frittata Supra Serves 4 Put some mega in your menu! This savory frittata showcases green superfoods, those savory superheros that are low in calories and high in nutrients and anti-oxidants. Choose between kale, chard or spinach, pepped up with sautéed onion, garlic and red pepper. A super selection for breakfast, lunch or dinner. 1 bunch kale, Swiss chard, or spinach (about 4 cups) 2 tablespoons water 1 tablespoon olive oil 1 onion, diced 1 clove garlic, minced 1 large red bell pepper, cut into bite-sized julienne 4 eggs 8 egg whites black pepper to taste 2 tablespoons Parmesan cheese 1. Place oven rack in center of oven and preheat broiler. 2. To prepare greens, remove tough ribs and stems and chop leaves into bite-sized pieces. 3. In a nonstick, oven-proof skillet, heat olive oil and sauté onion and garlic until golden. Add red pepper and sauté briefly. Add greens and a splash of water, just ! enough to wilt the greens. Cover pan and allow the greens to steam until tender, 5-10 minutes, depending on the greens you use. The denser the leaf, the more cooking is needed. 4. Whisk whole eggs and egg whites with 2 tablespoons water. Add pepper. 5. Remove lid and pour egg mixture evenly over vegetables. Sprinkle with Parmesan cheese. Broil just until eggs are set, about 6-8 minutes. Remove, cut into wedges, and serve with roasted vegetables. Per serving: 179 calories, 18g protein, 9g carbohydrate, 9g fat, 3g sat fat, 5g mono fat, 213mg cholesterol, 2g fiber, 287mg sodium THE SEASONED COOK Frittatas can also be made entirely on top of the stove. Turn the heat down very low, cover skillet, and cook until eggs are set. For less than $5 for four people, this is one of the most economical and nutritious main dishes you can make. ! ! 7 ! Treats ! Many Mediterranean meals end with fresh fruit which is always a welcome delight, with sugar coming from the fruit itself or as in these recipes here. ! ! Delicious Yogurt Parfait ! ! Delicious Yogurt Parfait Serves 4 This nutritional power house—a favorite of all ages—packs nutrients from three food groups. Don’t leave home in the morning without it! You’ll also want to make extras to keep in the refrigerator at work or home for a midday pick-up—or for the kids’ afterschool snack. 3 cups nonfat plain yogurt 12 ounces unsweetened fruit such as fresh or frozen berries and melon 8 tablespoons low-fat granola ! 1. Put about half of the yogurt in four separate bowls or clear tall glasses. 2. Put half of the fruit on top of the yogurt followed by half of the granola. 3. Repeat the process and serve. Per serving: 198 calories, 11g protein, 35g carbohydrate, 1g fat, 0g sat fat, 0g mono fat, 3mg cholesterol, 3g fiber, 175mg sodium THE SEASONED COOK To get the best yogurt, read the label. Make sure that the sugar content is low and the active yogurt cultures are listed in the first few ingredients. ! ! Sweet and Spicy Grilled Fruit ! ! Sweet & Spicy Grilled Fruit Get your creative juices flowing with grilled fruit! In just minutes you can achieve sweet carmelization that’s a no-brainer for dessert, but don’t miss bringing them to the table as an appetizer or side dish, or saving them for breakfast the next day. It’s easy to mix and match flavors and fruits to add color and jazz to any meal. Grilled Peach and Sweet Onion Salsa Serves 6 1 small sweet onion, peeled, diced Juice of 2 limes ½ teaspoon salt Non-stick pan spray 3 peaches, peeled, halved, pit removed 1 jalapeno chili, diced ¼ cup mint, chopped 1 teaspoon sugar ! 1. Preheat grill. Toss onion with lime juice and salt and allow to sit for 30 minutes. 2. Spray cut halves of peaches lightly and lay cut side down on hot grill. Grill on each side for about 3 minutes. Remove and cool; dice into ½ inch pieces. 3. Combine peaches, chili, mint and sugar into onion mixture. Serve with grilled meat or fish. Per serving: 51 calories, 1g protein, 13g carbohydrate, 2g fiber, 0g fat, 0g saturated fat, 0g mono fat, 0 mg cholesterol, 197mg sodium Grilled Strawberries Serves 4 Wooden skewers 1 pint whole strawberries 1 tablespoon powdered sugar ! 1. Preheat grill and soak 4 wooden skewers 60 minutes in water. 2. Dust strawberries with powdered sugar and thread onto skewers. 3. Grill berries over medium-hot fire for about 3 minutes per side or until they are slightly browned and warmed through. Per serving: 35 calories, 1g protein, 8g carbohydrate, 2g fiber, 0g fat, 0g saturated fat, 0g mono fat, 0 mg cholesterol, 1mg sodium THE SEASONED COOK You can serve fruit straight off the skewer for appetizers or desert; slice fruit and combine with mint to accompany grilled salmon or chicken; or serve over ice cream or under a dollop of low-fat sour cream or yogurt for a light finish or easy breakfast the next day. ! ! About the Author ! ! Susan Levy shows people how to eat for their hearts’ content. As best-selling author of Well-Fed Heart publications, she has over 20 million booklets in print. Susan partners with medical centers across the country, translating research on wellness, nutrition and best practices into easy-to-follow healthy lifestyle choices. Susan is also the creator and host of The 4 Minute Kitchen Makeover and Heart-Healthy Kitchen Time, bringing practical skills directly into people’s homes. With 25 years of experience specializing in heart-healthy living, she knows that small changes can lead to be rewards. Through elearning, interactive workshops, classes and public speaking, Susan teaches how to create a kitchen environment that supports your best health. She is known for her dietitian-approved “5 Steps or Less” recipe collections for heart-health, diabetes wellness and cancer prevention. Well-Fed Heart content is also featured on allrecipes.com as a healthy recipe resource and the industry respected Smart Brief for Nutritionists. Susan’s signature speech “My Well-Fed Heart Journey: stories from the trail” rivets audiences and inspires them as she illustrates 8 principles for hearthealth. Susan is also a spokesperson for the American Heart Association’s Go Red campaign and Chair of Circle of Red in Seattle, WA. For speaking engagements and other inquiries, Susan can be reached at [email protected]. ! A portion of all fees and payments are donated to causes fighting Women and Heart Disease, the #1 killer of women in the United States. ! ! ! !
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