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Cajun Salmon Cakes with Lemon-Garlic Aioli

17 Sep

Yield: 4 servings (serving size: 2 patties and about 1 1/2 teaspoons aioli)

 

 

Ingredients

 

Aioli:

  • 2 tablespoons fat-free mayonnaise
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon bottled minced garlic

Cakes:

  • 3 (6-ounce) cans skinless, boneless pink salmon in water, drained
  • 1/4 cup sliced green onions
  • 1/4 cup fat-free mayonnaise
  • 2 tablespoons dry breadcrumbs
  • 1 teaspoon Cajun seasoning blend
  • 2 teaspoons Dijon mustard
  • 1/2 cup dry breadcrumbs
  • 1 tablespoon canola oil

 

Preparation

 

  • To prepare aioli, combine first 3 ingredients in a small bowl; set aside.
  • To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl. Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty. Dredge patties in 1/2 cup breadcrumbs.
  • Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes on each side or until lightly browned and heated through. Serve aioli over salmon.

 

Nutritional Information

 

Calories per serving: 254
Fat per serving: 9.1g
Saturated fat per serving: 0.6g
Protein per serving: 29g
Carbohydrates per serving: 16.3g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Michele Powers, Cooking Light  JULY 2005

 

 

 

Blueberry Smoothies

5 Sep

Makes: 4 servings

Serving size: 8 ounces

Start to Finish: 5 mins

 

Ingredients

  • 2 1/2 cups chilled fresh blueberries or frozen blueberries, slightly thawed
  • 1 1/2 cups chilled pineapple-orange juice, pineapple-orange-strawberry juice, or orange-strawberry-banana juice
  • 1 6 ounce carton vanilla fat-free yogurt

 

Preparation

  • In a blender, combine 2 cups of the blueberries, the juice, and vanilla yogurt. Cover and blend about 1 minute or until almost smooth.
  • Pour immediately into glasses. Top individual servings with the remaining 1/2 cup blueberries.

 

Nutritional Information

Calories per serving: 117
Protein per serving: 3g
Carbohydrates per serving: 28g
Fiber per serving: 2g
Cholesterol per serving: 1mg
Sodium per serving: 36mg

 

Source: Heart Healthy Online

Northwest Roasted Halibut

22 Aug

Yield: 4 servings

Prep Time: 15 minutes

Cook Time: 10 minutes

Ingredients

  • 4 4 – 6 ounces halibut fillets
  • Nonstick cooking spray
  • 2 tablespoons margarine, melted, but not hot
  • 3/4 cup finely chopped hazelnuts
  • 1 cup frozen mixed berries (blackberries, raspberries, blueberries, and/or strawberries) thawed
  • 1/2 teaspoon sugar

 

Preparation

  • Preheat oven to 400 F.
  • Thaw fish if frozen. Rinse fish; pat dry with paper towels. Spray a 15x10x1-inch baking pan with nonstick spray; set aside. In a shallow dish place margarine. In a second shallow dish place chopped hazelnuts. Dip fish in melted margarine. Coat both sides of fillets with nuts. Place coated fillets on prepared pan.
  • Bake for 8 to 10 minutes or until fish begins to flake when tested with a fork.
  • While the fish is roasting, puree the berries in a blender or a food processor. Pass the puree through a strainer to remove the seeds. Stir sugar into strained sauce. If desired, place the strained sauce in a small saucepan. Cook and stir over low heat until sauce is warm. Serve the sauce chilled or warmed with the fish.

 

Nutritional Information

Calories per serving: 361
Fat per serving: 24g
Saturated fat per   serving: 3g
Protein per serving: 28g
Carbohydrates per   serving: 11g
Fiber per serving: 4g
Cholesterol per serving: 36mg
Sodium per serving: 128mg

 

Source: Heart Healthy Online

Sweet Potatoes with Rosemary

6 Aug

Yield: 2 servings

Prep time: 5 minutes

Cook time: 5-7 minutes

 

Ingredients

  • 12 ounces sweet potatoes, peeled and cut lengthwise into 1/2-inch-thick wedges
  • 1 cup water
  • 2 teaspoons Dijon-style mustard
  • 2 teaspoons honey
  • 2 teaspoons olive oil
  • 1 teaspoon chopped fresh rosemary
  • freshly ground black pepper

Preparation

  • Preheat broiler. Place sweet potato wedges and the water in a microwave-safe baking dish. Cover with plastic wrap; vent plastic wrap to allow steam to escape. Microwave on 100% power (high) for 6 to 8 minutes or until sweet potatoes are nearly tender, rearranging sweet potatoes once halfway through cooking. Drain well.
  • Meanwhile, in a small bowl, combine mustard, honey, olive oil, rosemary, and pepper; set aside.
  • Place sweet potatoes on the greased unheated rack of a broiler pan. Broil 3 to 4 inches from the heat for 3 to 4 minutes, carefully turning once with a metal spatula. Brush with half of the mustard mixture. Broil for 2 to 3 minutes more, turning and brushing once with remaining mustard mixture

 

 

Nutritional Information

Calories per serving: 197
Fat per serving: 5g
Saturated fat per   serving: 1g
Protein per serving: 2g
Carbohydrates per   serving: 36g
Fiber per serving: 4g
Sodium per serving: 44mg

 

Source: Heart Healthy Online

Chocolate-Cherry Heart Smart Cookies

6 Aug

Yield:  30 cookies

Ingredients

  • 1 1/2 ounces all-purpose flour (about 1/3 cup)
  • 1 1/2 ounces whole-wheat flour (about 1/3 cup)
  • 1 1/2 cups old-fashioned rolled oats
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 6 tablespoons unsalted butter
  • 3/4 cup packed light brown sugar
  • 1 cup dried cherries
  • 1 teaspoon vanilla extract
  • 1 large egg, lightly beaten
  • 3 ounces bittersweet chocolate, coarsely chopped
  • Cooking spray

Preparation

  • Preheat oven to 350°.
  • Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk.
  • Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended. Add cherries, vanilla, and egg; beat until combined. Fold in chocolate.
  • Drop dough by tablespoonful’s 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes. Cool on pans 3 minutes or until almost firm. Remove cookies from pans; cool on wire racks.

Nutritional Information

Calories per serving: 94
Fat per serving: 3.2g
Saturated fat per   serving: 1.6g
Protein per serving: 1.5g
Carbohydrates per   serving: 15.7g
Fiber per serving: 1.3g
Cholesterol per serving: 10mg
Iron per serving: 0.6mg
Sodium per serving: 88mg
Calcium per serving: 15mg

 

Source: Myrecipes.com

Yogurt Berry Cups

24 Jul

 

Yield: 4

 

Ingredients

  • 4 teaspoons Honey
  • 1 cup Greek or plain whole-milk yogurt
  • 2 1/4 cups strawberries, sliced
  • 1 cup blueberries
  • Chopped, toasted walnuts

 

Preparation

  • Whisk 4 teaspoons honey into 1 cup yogurt.
  • Spoon 1 tablespoon yogurt mixture into each of 4 parfait glasses or small bowls.
  • Layer each portion with 1/2 cup strawberries, 1 tablespoon yogurt mixture, 1/4 cup blueberries, 1 tablespoon yogurt mixture, and the remaining 1/4 cup strawberries. Finish with remaining 1 tablespoon yogurt mixture and 1 tablespoon chopped nuts.

 

Nutritional Information

Calories per serving: 166
Fat per serving: 7g
Saturated fat per   serving: 2g
Protein per serving: 4g
Carbohydrates per   serving: 24g
Fiber per serving: 4g
Cholesterol per serving: 8mg
Iron per serving: 1mg
Sodium per serving: 32mg
Calcium per serving: 101mg

 

Source: Health.com – Yogurt Berry Cups

Jumbalaya Stew

23 Jul

 

Yield: 16 servings (1 cup)

 

Ingredients

  • 4 cupswater
  • 2 1/2 cupschopped tomato (about 2 large)
  • 1 1/2 cupschopped green bell pepper (about 2 small)
  • 1 cupchopped onion (about 1 medium)
  • 1 teaspoondried Italian seasoning
  • 1 teaspoonchili powder
  • 1 teaspoonhot sauce
  • 3/4 teaspoonsalt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cupsuncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

 

Preparation

  • Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.
  • Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.

 

Nutritional Information

Calories per serving: 151
Fat per serving: 0.6g
Saturated fat per   serving: 0.1g
Protein per serving: 7g
Carbohydrates per   serving: 30.7g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Health.com – Jumbalaya Stew

Pear – Walnut Salad

23 Jul

Yield: 2 servings

Ingredients

  • 3 tablespoons pear nectar
  • 1 tablespoon seasoned rice vinegar
  • 2 teaspoons olive oil
  • 1/8 teaspoon coarsely ground black pepper
  • 2 cups torn mixed salad greens
  • ½  medium pear, cored and thinly sliced
  • ¼ small red onion, thinly sliced and separated into rings
  • 2 tablespoons chopped walnuts, toasted

Preparation

  • For vinaigrette: In a small bowl, whisk together pear nectar, vinegar, oil, and pepper. Set aside.
  • Arrange the lettuce on two salad plates. Top with pear, red onion, and walnuts. Drizzle with the vinaigrette.

Nutritional Information

Calories per serving: 143
Fat per serving: 9g
Saturated fat per   serving: 1g
Protein per serving: 2g
Carbohydrates per   serving: 15g
Fiber per serving: 3g
Sodium per serving: 36mg

Source: Heart Healthy Living Online

Tip: What is meant by a “Low Sodium” Diet?

20 Jul

Many of our aging clients are on a “low-sodium” diet, but what exactly does this mean? How much sodium should a healthy individual consume? To answer some of these questions please look at the following facts and recommendations from The Cleveland Clinic:

Sodium is a mineral found in many foods. It helps keep normal fluids balanced in the body. Most people eat foods containing more sodium than they need. Some foods may be high in sodium and not taste salty. Eating too much sodium causes the body to keep or retain too much water.

Following a low-sodium diet helps control high blood pressure (hypertension), swelling, and water build-up (edema). A low-sodium diet also can help decrease breathing difficulties caused when the weakened heart has difficulty pumping excess fluid out of the body.

  • Control the sodium in your diet. Decrease the total amount of sodium you consume to 2,000 mg (2 g) per day.
  • Learn to read food labels. Use the label information on food packages to help you to make the best low-sodium selections.
  • Include high-fiber foods such as vegetables, cooked dried peas and beans (legumes), whole-grain foods, bran, cereals, pasta, rice and fresh fruit. Fiber is the indigestible part of plant food that helps move food along the digestive tract, better controls blood glucose levels, and may reduce the level of cholesterol in the blood. Foods high in fiber include natural antioxidants, which reduce the risk of cardiovascular disease. The goal for everyone is to consume 25 to 35 grams of fiber per day.
  • Maintain a healthy body weight. This includes losing weight if you are overweight. Limit your total daily calories, follow a low-fat diet and exercise regularly to achieve or maintain your ideal body weight.
  • Low sodium = 140 mg or less per serving
  • No sodium = less than 5 mg per serving

Strawberry Spinach Salad

20 Jul

Prep Time: 10 minutes

Yield: 4 servings

Ingredients

  • 1 bunch spinach, rinsed and torn into bite-size pieces
  • 2 cups sliced strawberries
  • 1/4 cup vegetable oil
  • 2 tablespoons white wine vinegar
  • 1/4 cup white sugar
  • 1/8 teaspoon paprika
  • 1 tablespoon sesame seeds
  • 1-1/2 teaspoons poppy seeds

Preparation

  • In a large bowl, toss together the spinach and strawberries.
  • In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.

Nutritional Information

Calories per serving: 235
Fat per serving: 15.9g
Protein per serving: 3.6g
Carbohydrates per   serving: 22.8g
Fiber per serving: 3.9g
Cholesterol per serving: 0mg
Sodium per serving: 69mg

Source: All-recipes.com: Strawberry-Spinach Salad