Planning heart-healthy meals is as easy as one, two, three. First, have heart-healthy ingredients on hand: low-fat dairy, fresh produce, whole grains, lean meat, poultry, and fish. Two, swap these ingredients for less healthy ones in recipes. Three, write your revised recipes on cards or on the computer.
The October 2007 issue of “Everyday Food” has a table of entrees and sides that you can mix and match. You can create your chart in . This list of “main courses” and “side dishes” will help you get started. Add your ideas to the list. Before you know it, you’ll have a repertoire of heart-healthy foods.
MAIN COURSES
* Pork tenderloin glazed with Dijon mustard and sugar-free jam
* Grilled flank steak (marinated in extra light olive oil, garlic, black pepper and chili powder)
* Baked tilapia with crumb crust (Panko breadcrumbs and grated Parmesan, moistened with a little olive oil)
* Sautéed chicken (skinless), frozen artichokes, grape tomatoes and Italian parsley in lemon sauce
* Manhattan clam chowder with lots of tomatoes, potatoes, carrots, onions, celery
* 96% Lean Burgers (4-ounce patties) topped with Sautéed Mushrooms and Onions
* Wheat spaghetti and sauce based on frozen artichokes, chopped fresh tomatoes, strips of fresh basil, lemon zest and a little olive oil
* Sautéed turkey strips, broccoli, sliced dried apricots in a sauce made with sugar-free apricot jam and low-sodium, low-fat chicken broth
* Grilled salmon fillet glazed with maple syrup
* Oven-roasted skinless chicken breasts covered in BBQ sauce (the lowest salt content you can find) and sugar-free orange marmalade
* Bell peppers (green or red) stuffed with brown rice, chopped green onions, shredded zucchini, salsa (the lowest salt content you can find), cumin, and low-fat cheddar cheese
* Broccoli Cheese Fritatta (frozen chopped broccoli, roasted red peppers from a jar, reduced-fat Cheddar, two whole eggs, two cartons of egg replacer)
* Foil Baked Halibut (single serving garnished with toasted pecans, low-fat Cheddar, Panko breadcrumbs, teaspoon butter)
* Red Flannel Hash (leftover steak, roast potatoes, chopped onions, canned beets)
FITTINGS
* Steamed spinach (fresh or frozen) with lemon wedges
* Stewed tomatoes (without salt) and green beans
* Roasted carrots and sweet onion pieces
* Wild, brown rice cooked in low-sodium, fat-free broth and seasoned with chopped green onions and orange zest
* Sliced fresh mushrooms sautéed in a little olive oil, 1 teaspoon butter and mixed with frozen baby peas
* Chopped salad tossed with dressing made with extra light olive oil, Dijon mustard, rice vinegar
* Baked Spaghetti Squash topped with Sautéed Mushrooms and Fresh Thyme
* Roasted tomato halves covered in Italian breadcrumbs moistened with a little olive oil
*Frozen hash browns (no salt, no fat) and shredded carrots seasoned with onion powder and cooked in a nonstick skillet
* Fresh fruit, fat-free cottage cheese, topped with a dressing made with sugar-free raspberry jam, raspberry vinegar, teaspoon honey, extra virgin olive oil
* Roasted asparagus with low-fat blue cheese garnish
* Steamed green beans and carrots
* Baby spinach salad, tangerines, toasted almonds and the same dressing as the fruit salad
* Roasted Red Potatoes (cut into quarters, drizzled with olive oil, sprinkled with seasoned pepper and paprika)
For more information, go to the US Department of Health and Human Resources website, http://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/shopping_list.html and print “My Shopping List.”
Copyright 2007 by Harriet Hodgson