RECIPES

 Heart Healthy Recipes
   

Salmon Cakes with Creamy Ginger-Sesame Sauce
Makes: 6 servings

Ingredients:
6 slices whole wheat sandwich bread

2 15-ounce cans salmon, drained, skin and bones removed

2 eggs, lightly beaten

5 scallions, divided

1/2 cup canned water chestnuts, finely chopped

1/4 cup cilantro, finely chopped

1/2 teaspoon freshly ground black pepper

3 teaspoons olive oil, divided

Creamy Ginger-Sesame Sauce (recipe follows)

 Instructions:
Remove crusts from bread, break into pieces, and process in a food processor until they become fine crumbs.

In a large bowl, flake apart salmon with a fork. Add eggs and mix well. Finely chop 4 scallions and add to the bowl, followed by water chestnuts, cilantro, pepper, and bread crumbs. Mix well.

Shape the mixture into 12 patties. In a large nonstick skillet, heat 1 1/2 teaspoons olive oil over medium heat. Add the patties in batches and cook for 5 minutes on each side.

Chop remaining scallion. Serve salmon cakes with sauce and garnish with scallion.

 Nutritional Information:
Per serving: 372 calories, 26g protein, 23g carbohydrate, 19g fat (3g saturated), 3g fiber

 

Creamy Ginger-Sesame Sauce

Makes: 4 servings

Ingredients:
1/2 cup nonfat plain yogurt or 6 tablespoons nonfat Greek-style yogurt

2 tablespoons mayonnaise

1 1/2 tablespoons freshly grated ginger

1 teaspoon toasted sesame oil

1 teaspoon low-sodium soy sauce

 Instructions:

 If using regular yogurt, place it in a strainer lined with a paper towel. Put the strainer over a bowl and place it in the refrigerator for 30 minutes to let the yogurt drain and thicken.

In a small bowl, combine the thickened or Greek-style yogurt with mayonnaise, ginger, sesame oil, and soy sauce. Whisk until smooth.

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Succotash with Scallops

Makes: 4 servings

Ingredients:
2 teaspoons olive oil

1 small onion, diced

2 cloves garlic, minced

2 1/2 cups frozen corn kernels, defrosted

10-ounce package frozen lima beans

1 medium zucchini (about 1/2 pound), quartered lengthwise and sliced

1 pint grape tomatoes, halved

1 1/4 pounds large sea scallops (about 16)

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper, plus more to taste

Cooking spray

1 tablespoon cider vinegar

1/4 cup chopped fresh basil

 Instructions:
To make succotash, heat oil in a large skillet over medium heat. Add onion and let cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook 1 minute more. Stir in corn, lima beans, zucchini, and tomatoes; cook, stirring occasionally, until vegetables are tender, about 7 minutes.
In the meantime, pat scallops dry and season with 1/4 teaspoon salt and 1/4 teaspoon pepper. Spray a large nonstick skillet or grill pan with cooking spray and preheat over medium-high heat. Add scallops and cook until opaque, 5 to 6 minutes, turning once.
Stir vinegar and basil into the succotash, season with salt and pepper, and serve topped with grilled scallops.

 Nutritional Information
Per serving: 362 calories, 34g protein, 49g carbohydrate, 5g fat (1g saturated), 9g fiber

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Waldorf Chicken Wraps

Makes: 5 servings

Ingredients:
1 cup nonfat plain yogurt or 3/4 cup nonfat Greek-style yogurt

2 tablespoons mayonnaise

1 tablespoon lemon juice

2 teaspoons Dijon mustard

1/4 teaspoon salt

1 teaspoon minced thyme

1 pound cooked skinless chicken breast, cut into 1/2-inch cubes

1/2 cup seedless grapes, sliced in half

1/4 cup toasted, coarsely chopped walnuts

1 medium apple, cored and diced (about 3/4 cup)

Freshly ground black pepper, to taste

5 large leaves romaine lettuce, rinsed and patted dry

5 whole wheat wraps, about 8 inches in diameter

 Instructions:
If using regular yogurt, place in a strainer lined with a paper towel. Put strainer over a bowl and place in the refrigerator to drain and thicken for 30 minutes.

In a small bowl, combine the thickened or Greek-style yogurt, mayonnaise, lemon juice, mustard, salt, and thyme; mix until smooth. Fold in chicken, grapes, walnuts, and apples. Season with pepper.

Place one lettuce leaf on a wrap. Spoon about 3/4 cup of the chicken filling onto wrap and roll wrap around filling.

 Nutritional Information: Per serving: 369 calories, 36g protein, 29g carbohydrate, 12g fat (2g saturated), 14g fiber

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Broccoli with Toasted Garlic

Makes: 4 servings

Ingredients:
1 pound broccoli, washed and cut into florets

1 tablespoon olive oil

3 cloves garlic, thinly sliced

Salt and pepper, to taste


Instructions:
Place broccoli in a large, microwave-safe bowl. Cover tightly with plastic wrap and microwave for 5 minutes.

Heat oil in a large skillet over medium heat and add garlic. Cook, stirring frequently, until garlic is golden brown, about 3 minutes. Transfer to a small dish.

Remove broccoli from microwave; carefully uncover. Pat dry, add to skillet, and saute over medium heat for 3 minutes. Sprinkle with toasted garlic; season with salt and pepper.

 Nutritional Information: Per serving: 65 calories, 4g protein, 7g carbohydrate, 4g fat (1g saturated), 3 g fiber



 
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