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Cooking with heart for the heart

Posted: May 18, 2010 3:57 p.m.
Updated: May 19, 2010 4:55 a.m.
FRESHGrill pan chicken with fiery mango-ginger salsa Yield: Four servingsServing size: 1 chicken breast and 1/4 cup salsa1 tablespoon canola oil1 teaspoon curry powder1 teaspoon sugar1/2 teaspoon coarsely ground black pepper1/4 teaspoon salt4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thicknessCanola oil cooking spray1 lemon, cut into quartersSalsa1 cup finely chopped mango2 to 3 tablespoons chopped fresh mint leaves1 teaspoon grated fresh ginger 2 tablespoons finely chopped red onion1/2 teaspoon lemon zest1 tablespoon fresh lemon juice1 teaspoon canola oil1. Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes. 2. Meanwhile, stir together salsa ingredients in a small bowl. 3. Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken four minutes on each side, or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.Exchanges: 1 fruit, 3 lean meat, 1/2 fatNutritional information (per serving): 205 calories, 65 calories from fat, 7 g total fat, 1.1 g saturated fat, 65 mg cholesterol, 175 mg sodium, 11 g total carbohydrate, 1 g dietary fiber, 9 g sugars, 25 g protein FRESHGrill pan chicken with fiery mango-ginger salsa Yield: Four servingsServing size: 1 chicken breast and 1/4 cup salsa1 tablespoon canola oil1 teaspoon curry powder1 teaspoon sugar1/2 teaspoon coarsely ground black pepper1/4 teaspoon salt4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thicknessCanola oil cooking spray1 lemon, cut into quartersSalsa1 cup finely chopped mango2 to 3 tablespoons chopped fresh mint leaves1 teaspoon grated fresh ginger 2 tablespoons finely chopped red onion1/2 teaspoon lemon zest1 tablespoon fresh lemon juice1 teaspoon canola oil1. Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes. 2. Meanwhile, stir together salsa ingredients in a small bowl. 3. Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken four minutes on each side, or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.Exchanges: 1 fruit, 3 lean meat, 1/2 fatNutritional information (per serving): 205 calories, 65 calories from fat, 7 g total fat, 1.1 g saturated fat, 65 mg cholesterol, 175 mg sodium, 11 g total carbohydrate, 1 g dietary fiber, 9 g sugars, 25 g protein
FRESHGrill pan chicken with fiery mango-ginger salsa Yield: Four servingsServing size: 1 chicken breast and 1/4 cup salsa1 tablespoon canola oil1 teaspoon curry powder1 teaspoon sugar1/2 teaspoon coarsely ground black pepper1/4 teaspoon salt4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thicknessCanola oil cooking spray1 lemon, cut into quartersSalsa1 cup finely chopped mango2 to 3 tablespoons chopped fresh mint leaves1 teaspoon grated fresh ginger 2 tablespoons finely chopped red onion1/2 teaspoon lemon zest1 tablespoon fresh lemon juice1 teaspoon canola oil1. Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes. 2. Meanwhile, stir together salsa ingredients in a small bowl. 3. Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken four minutes on each side, or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.Exchanges: 1 fruit, 3 lean meat, 1/2 fatNutritional information (per serving): 205 calories, 65 calories from fat, 7 g total fat, 1.1 g saturated fat, 65 mg cholesterol, 175 mg sodium, 11 g total carbohydrate, 1 g dietary fiber, 9 g sugars, 25 g protein
FASTGarlic snow peas with cilantroYield: Six servingsServing size: 1/2 cup3 teaspoons canola oil, divided3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed4 medium cloves garlic, minced1/4 teaspoon salt 1/4 to 1/2 cup chopped fresh cilantro leaves1. Working in two batches, heat 1 1/2 teaspoons of canola oil in a large non­stick skillet over medium-high heat. Add half of the snow peas; cook three minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.2. Repeat with remaining 1 1/2 tea­spoons of canola oil, snow peas, and garlic. When cooked, return the reserved snow peas to skillet; add salt and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavors. Exchanges: 1 vegetable, 1/2 fatNutritional information (per serving): 45 calories, 20 calories from fat, 2.5 g total fat, 0.2 g saturated fat, 0 mg cholesterol, 100 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 2 g sugars, 2 g protein FASTGarlic snow peas with cilantroYield: Six servingsServing size: 1/2 cup3 teaspoons canola oil, divided3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed4 medium cloves garlic, minced1/4 teaspoon salt 1/4 to 1/2 cup chopped fresh cilantro leaves1. Working in two batches, heat 1 1/2 teaspoons of canola oil in a large non­stick skillet over medium-high heat. Add half of the snow peas; cook three minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.2. Repeat with remaining 1 1/2 tea­spoons of canola oil, snow peas, and garlic. When cooked, return the reserved snow peas to skillet; add salt and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavors. Exchanges: 1 vegetable, 1/2 fatNutritional information (per serving): 45 calories, 20 calories from fat, 2.5 g total fat, 0.2 g saturated fat, 0 mg cholesterol, 100 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 2 g sugars, 2 g protein
FASTGarlic snow peas with cilantroYield: Six servingsServing size: 1/2 cup3 teaspoons canola oil, divided3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed4 medium cloves garlic, minced1/4 teaspoon salt 1/4 to 1/2 cup chopped fresh cilantro leaves1. Working in two batches, heat 1 1/2 teaspoons of canola oil in a large non­stick skillet over medium-high heat. Add half of the snow peas; cook three minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.2. Repeat with remaining 1 1/2 tea­spoons of canola oil, snow peas, and garlic. When cooked, return the reserved snow peas to skillet; add salt and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavors. Exchanges: 1 vegetable, 1/2 fatNutritional information (per serving): 45 calories, 20 calories from fat, 2.5 g total fat, 0.2 g saturated fat, 0 mg cholesterol, 100 mg sodium, 4 g total carbohydrate, 2 g dietary fiber, 2 g sugars, 2 g protein
FLAVORFULRich, warm brownie wedges with Java cream Yield: Eight servingsServing size: 1/8 brownie, 2 table­spoons cream and 1/4 cup berriesWedgesCanola oil cooking spray2/3 cup all-purpose flour1/3 cup white whole-wheat flour1/2 cup cocoa powder1 1/2 teaspoons baking powder1 tablespoon instant coffee granules 1/8 teaspoon salt1/2 cup packed brown-sugar substitute blend1/3 cup canola oil1/2 cup egg substitute 2 teaspoons vanilla extractCream2 tablespoons water1 teaspoon instant coffee granules 4 ounces fat-free whipped topping1 cup fresh raspberries 1 cup blackberries or blueberries1. Preheat oven to 325°F. Coat 9-inch, nonstick spring from pan or cake pan with canola oil cooking spray. 2. Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl. 3. Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture and stir until just blended. Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be com­pletely cooked at this point, but it will continue to cook while standing without overcooking and drying out.) Place pan on a wire rack, and let cool for five minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature. 4. To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dis­solved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 table­spoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.Exchanges: 2 1/2 carbohydrate, 2 fatNutritional information (per serving): 260 calories, 90 calories from fat, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 145 mg sodium, 36 g carbohydrates, 4 g dietary fiber, 16 g sugar, 5 g protein FLAVORFULRich, warm brownie wedges with Java cream Yield: Eight servingsServing size: 1/8 brownie, 2 table­spoons cream and 1/4 cup berriesWedgesCanola oil cooking spray2/3 cup all-purpose flour1/3 cup white whole-wheat flour1/2 cup cocoa powder1 1/2 teaspoons baking powder1 tablespoon instant coffee granules 1/8 teaspoon salt1/2 cup packed brown-sugar substitute blend1/3 cup canola oil1/2 cup egg substitute 2 teaspoons vanilla extractCream2 tablespoons water1 teaspoon instant coffee granules 4 ounces fat-free whipped topping1 cup fresh raspberries 1 cup blackberries or blueberries1. Preheat oven to 325°F. Coat 9-inch, nonstick spring from pan or cake pan with canola oil cooking spray. 2. Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl. 3. Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture and stir until just blended. Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be com­pletely cooked at this point, but it will continue to cook while standing without overcooking and drying out.) Place pan on a wire rack, and let cool for five minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature. 4. To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dis­solved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 table­spoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.Exchanges: 2 1/2 carbohydrate, 2 fatNutritional information (per serving): 260 calories, 90 calories from fat, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 145 mg sodium, 36 g carbohydrates, 4 g dietary fiber, 16 g sugar, 5 g protein
FLAVORFULRich, warm brownie wedges with Java cream Yield: Eight servingsServing size: 1/8 brownie, 2 table­spoons cream and 1/4 cup berriesWedgesCanola oil cooking spray2/3 cup all-purpose flour1/3 cup white whole-wheat flour1/2 cup cocoa powder1 1/2 teaspoons baking powder1 tablespoon instant coffee granules 1/8 teaspoon salt1/2 cup packed brown-sugar substitute blend1/3 cup canola oil1/2 cup egg substitute 2 teaspoons vanilla extractCream2 tablespoons water1 teaspoon instant coffee granules 4 ounces fat-free whipped topping1 cup fresh raspberries 1 cup blackberries or blueberries1. Preheat oven to 325°F. Coat 9-inch, nonstick spring from pan or cake pan with canola oil cooking spray. 2. Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl. 3. Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture and stir until just blended. Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray. Bake for 11 minutes or until slightly puffed. (Mixture will not be com­pletely cooked at this point, but it will continue to cook while standing without overcooking and drying out.) Place pan on a wire rack, and let cool for five minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature. 4. To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dis­solved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 table­spoons water or milk. Refrigerate until needed. To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.Exchanges: 2 1/2 carbohydrate, 2 fatNutritional information (per serving): 260 calories, 90 calories from fat, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 145 mg sodium, 36 g carbohydrates, 4 g dietary fiber, 16 g sugar, 5 g protein
A new cookbook, "The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil," offers 151 ways to make easy, healthy meals. To order this color paperback cookbook from the American Diabetes Association and CanolaInfo, go to store.diabetes.org or call 1 (800) 232-6733. All proceeds from the purchase of this book go to further ADA's mission to improve the lives of people with diabetes. For more information, go to heartsmartdiabetes.org. A new cookbook, "The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil," offers 151 ways to make easy, healthy meals. To order this color paperback cookbook from the American Diabetes Association and CanolaInfo, go to store.diabetes.org or call 1 (800) 232-6733. All proceeds from the purchase of this book go to further ADA's mission to improve the lives of people with diabetes. For more information, go to heartsmartdiabetes.org.
A new cookbook, "The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil," offers 151 ways to make easy, healthy meals. To order this color paperback cookbook from the American Diabetes Association and CanolaInfo, go to store.diabetes.org or call 1 (800) 232-6733. All proceeds from the purchase of this book go to further ADA's mission to improve the lives of people with diabetes. For more information, go to heartsmartdiabetes.org.
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Being heart-smart in the kitchen is one of the most important things you can do for your health. Heart disease is the leading cause of death around the world, and people with diabetes are especially at risk - more than 65 percent of those with diabetes die from heart disease and stroke.

One simple way to help reduce risk of these conditions is using a cook­ing oil that's low in saturated fat and free of trans fat and choles­terol, such as canola oil.

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