Eating The Heart-Healthy Way

February is all about heart – but one part that we often miss is the healthy side of things. We’re past the heart-shaped chocolates and if you’re like me and really love your country boy, you even threw in some heart-shaped cornbread with his beans and taters on Valentine’s Day. With that said, while some of you are still shaking your head, we need to pay close attention to the advice of The American Heart Association it its campaign to promote heart-healthy eating. As Heart Month prepares to move on out for another year, let’s all make an effort to improve our lifestyles by doing it healthy way. Here are a few low-fat, low-cholesterol, low-sodium dishes that your family will love and find much healthier than their alternatives.

Vegetable Stir-Fry

1 lb. fresh broccoli
1 Tbsp. healthy margarine
1 tsp. peanut oil
1 lb. carrots, peeled and thinly sliced
¾ lb. mushrooms, thinly sliced
5 medium green onions, thinly sliced
1 Tbsp. fresh lemon juice
2 Tbsp. cooking sherry (optional)
Freshly ground black pepper to taste
1 tsp. nutmeg
1 tsp. thyme

Rinse and trim broccoli. Separate florets, cut into uniform pieces. Peel stems
and cut into 2-inch lengths. Set aside.

In a large skillet or wok, heat margarine and oil over medium heat. Add broccoli, carrots, mushrooms, and onions. Cook and stir 5 minutes or until vegetables are tender-crisp. Stir in lemon juice, sherry and other seasonings. Serve immediately.

Dijon Baked Chicken

1 lb. boneless, skinless chicken breasts or turkey tenderloins,
all visible fat removed
1 Tbsp. Dijon mustard
2 Tbsp. lemon or lime juice
½ tsp. bottled minced garlic
1/8 tsp. black pepper

Rinse chicken or turkey and pat dry. In a small bowl, stir together remaining ingredients. Arrange meat in single layer in glass baking dish. Spread mustard mixture over the top of each piece. Bake, uncovered, 15-20 minutes, or until tender and no longer pink.

Home Fried Potatoes

1 Tbs. olive oil
1 ½ lb. small red potatoes, unpeeled, cooked and quartered
2 small onions, chopped
1 tsp. paprika
½ tsp. dried rosemary, crushed
½ tsp. dry mustard
¼ tsp salt, optional
Black pepper to taste

In large, heavy nonstick skillet, heat oil over medium-high heat. Sauté potatoes on one side for 3 to 4 minutes. Turn potatoes, add onions and sauté for additional 3 to 4 minutes. Stir in remaining ingredients. Cook for 1 to 2 minutes, or until potatoes are tender.

Guiltless Pineapple Cheese Pie

1 can (8 ½ oz.) crushed pineapple (in natural juice)
1 pkg. (3 oz.) lemon Jell-o
1¼ cup boiling water
3 oz. Neufchatel cream cheese, softened
¼ tsp. orange or lemon rind
3 Tbs. sugar (substitute half with sugar substitute)
½ tsp. vanilla
1 cup low-calorie half and half

Drain pineapple. Dissolve gelatin in water. Blend Neufchatel, rind, sugar and vanilla. Combine ½ cup gelatin with pineapple. Blend rest of gelatin into cheese mixture. Fold in half and half and pour into pie pan sprayed with vegetable oil spray. Chill until set, but not quite firm. Spoon remaining pineapple mixture on top and chill overnight.

 

 

Don’t forget your copy of “Lovin’ Spoonful . . . Cooking With Family and Friends,” a compilation of nearly 400 mouth-watering recipes by Sherrie Norris. It is available at all locations of High Country Media – Boone, Banner Elk, West Jefferson, and at The Avery Journal in Newland, all Boone Drugs, Black Bear Books, Trailway Laundry, Wilcox Emporium,( top level, booth 312-W,) and beginning June 15 at Mast Store locations.