The following are some delicious heart-healthy recipes shared by Mercy's Executive Chef Ron Hall.
Southwestern Chicken on Pasta
4 6 oz. grilled chicken breasts
16 oz. pasta
|12 oz. tomato concasse
||1 tsp. garlic, diced
|1 lemon (juice)
||1 tsp. olive oil
|1 lime (juice)
||1 1 /2 tsp. worcestershire sauce
|2 oz. onion, diced
||1/2 tsp. tabasco
|1 jalapeno, diced
||2 oz. Parmesan cheese
|1 oz. cilantro, diced
||salt & pepper to taste
Cook pasta in water, drain and toss with prepared salsa. Cut chicken into strips. Top pasta with chicken. Sprinkle with Parmesan cheese.
Calories 490, Protein 45.6 g, Cholesterol 97.3 mg, Sodium 98.1 mg, Carbohydrates 59.3 g, Fat 6.5 g
|1 Tbsp. olive oil, preferably extra-virgin
||1/4 tsp. salt
|1 large onion, sliced
||1/4 cup dry white wine or chicken broth
|3 large carrots, sliced
||16 oz. can whole tomatoes in puree
|3/4 lb. mushrooms, thickly sliced
||8 oz. can no-salt-added tomato sauce
|3 garlic cloves, minced
||1 lb. skinless, boneless chicken breast(cut into 1 inch chunks)
|3/4 tsp. freshly ground black pepper
|1/2 tsp. oregano
||sprigs of fresh rosemary, for garnish
- In a Dutch oven or flameproof casserole, warm the oil over medium-high heat until hot but not smoking. Stir in the onion, carrots, mushrooms, garlic, black pepper, oregano, rosemary and salt, and saute until the vegetables are tender, 4 to 6 minutes; add the wine a little at a time as the pan gets dry.
- Stir in the tomatoes and tomato sauce, and bring to a simmer, breaking the whole tomatoes up with a spoon. Reduce the heat to a medium-low, cover and simmer for 10 minutes, stirring occasionally, to blend the flavors.
- Stir in the chicken, cover and simmer until the chicken is cooked through, about 10 minutes.
- Serve the cacciatore hot, garnished with sprigs of rosemary, if desired.
Calories 290, Cholesterol 66 mg, Sodium 435 mg, Fat 5.8 g, Fiber 5.4 g
Tossed Greens with Honey-Poppy Seed Dressing
1 tbsp per serving
|8 oz. plain yogurt
||1 tsp. orange juice
|1 Tbsp. poppy seeds
||1/2 tsp. cider vinegar
|1 Tbsp. honey
||1/4 tsp. grated orange peel
Stir together yogurt, poppy seeds, honey, orange juice, vinegar, and orange peel in small bowl and chill.
Calories 16, Protien 1 g, Cholesterol 1 mg, Sodium 10 mg, Carbohydrates 2 g, Fat 0 g
Prosciutto Melon Salad
|2 cups shaped pasta (cooked, drained, chilled)
||1 oz prosciutto (chopped)
|1 1/2 cups tomatoes (coarsely chopped)
||1/4 cup snipped fresh basil
|1 cup zucchini (shredded)
||1/3 cup balsamic vinaigrette dressing
|1/2 cup frozen green peas
||12 thin slices cantalope
- Cook pasta according to directions, drain. Rinse with cold water, drain. Place in refrigerator to chill.
- In large bowl, combine pasta, tomatoes, zucchini, peas, prosciutto, and basil. Pour salad dressing over salad. Toss lightly.
- Arrange melon slices, fan-style, on four serving plates.
- Top each plate with prosciutto salad.
- Serve chilled
Calories 272, Protein 7.1 g, Carbohydrates 28.2 g, Fat 14.2 g
Risotto with Sweet Onions
|1 tbsp extra-virgin olive oil
||1 tbsp orange juice
|1 cup chopped sweet onions
||1/2 cup chopped scallions
|1 cup Arborio rice
||2 Tbsp grated Parmesan cheese
|1 tsp grated orange rind
||2 Tbsp fresh chopped chives
|4-5 cups simmering defatted chicken stock
||salt and black pepper
- In a large heavy-bottomed saucepan over medium-high heat, heat the oil and saute the onions for 10 minutes, or until soft and starting to brown. Stir in the rice and orange rind and toss to coat. Cook for 1 minute, stirring constantly.
- While the onions are cooking, bring the stock to a simmer in a medium saucepan over medium heat. Maintain the simmer.
- Slowly add 1/2 cup of the stock and the orange juice to the onion mixture, stirring constantly. Continue stirring until the stock is absorbed by the rice. Slowly add remaining stock 1/2 cup at a time, stirring constantly until all of the stock has been absorbed and the risotto is creamy but still firm to the bite.
- Stir in the scallions; add salt and pepper to taste. Sprinkle with the Parmesan and chives.
Calories 255, Protein 3.9 g, Cholesterol 2 mg, Sodium 530 mg, Fat 4.7 g, Fiber 1 g
Whole-Wheat Focaccia with Herbs
|2 1/2 tsp. (1 env.) active dry yeast
||4 cups whole-wheat flour
|2 1/2 cups lukewarm water
||2 1/2 - 3 1/2 cups unbleached white flour
|2 Tbsp. olive oil
||1 scant Tbsp. salt
|3 Tbsp. fresh sage or rosemary, chopped
olive oil for brushing the surface
- Dissolve the yeast in the water in a large bowl and let set 10 minutes.
- Stir in the olive oil, salt, and sage or rosemary.
- Whisk in the whole-wheat flour, a cup at a time.
- Stir in the white flour, a cup at a time.
- As soon as the dough comes together, turn onto a lightly-floured surface and knead, adding flour as necessary, for 10 minutes until dough is smooth and elastic.
- Oil your bowl, shape the dough into a ball and place in the bowl, seam side up, then turn the dough so the oiled side is up. Cover loosely with plastic wrap and/or damp towel and let rise in a draft-free spot for 1 1/2 hours until doubled. Turn the dough out onto a lightly-floured surface, knead for a minute and cut into 3 pieces for round focaccia, 2 pieces for rectangular.
- Oil pie plates or jelly-roll pans and roll out the dough to fit the pans. Place in the pans, cover with damp towels and let rise for 30 minutes. Using your fingertips, dimple the surface of the dough all over. Cover again and let rise 2 hours.
- Thirty minutes before baking, preheat the oven to 400, preferably with a baking stone or tiles which will improve the texture of the bread.
- Brush the dough lightly with olive oil and place in the oven on the baking stone or tiles. Bake 25 minutes until the tops are golden brown. Spray with water 3 times during the first 10 minutes of baking.
- Remove from the heat and invert the focaccia onto a rack so that the bottoms don’t get soggy.
- Eat warm or at room temperature, preferably the same day you bake them.
Do not refrigerate. The focaccia can be frozen, but will dry out somewhat.
Makes 3 (9-10 inch) round loaves cut into 10 servings each or 2 (101/2 x 151/2 inch) rectangular loaves cut into 15 servings each.
Calories 112, Protein 4 g, Cholesterol 0 mg, Sodium 199 mg, Carbohydrates 21 g, Fat 2 g
Chocolate Cheese Cake
|6 chocolate wafer cookies, crushed finely
||1/4 cup amaretto
|11/2 cups light cream cheese
||1/2 tsp. almond extract
|1 cup sugar
||1/2 tsp. vanilla
|1 cup cottage cheese, lowfat
||1/4 tsp. salt
|6 Tbsp. cocoa
||1/4 cup EggBeaters 99% egg substitute
|1/4 cup all-purpose flour
||2 Tbsp. miniature cocolate chips
- Sprinkle the crushed wafer cookies on the bottom of a small springform pan. Set aside.
- Process the light cream cheese, sugar, cottage cheese, cocoa, flour, amaretto, almond extract, vanilla, and salt in a food processor until smoooth. Add EggBeaters and process just until blended.
- Fold in the chocolate morsels. Pour mixture over the chocolate crumbs in springform pan.
- Bake at 300^ for 65 to 70 minutes or until the cheese cake is set.
- Let cheese cake cool in pan on wire rack.
- Chill for 8 hours. Remove sides of pan and transfer to platter. Cut cheese cake into 12 pieces. Garnish each piece with chocolate curl.
Calories 197, Protien 6.7 g, Cholesterol 17 mg, Sodium 230 mg, Carbohydrates 27.6 g, Fat 6.5 g