Heart Health Recipe – Vegetables
Source: American Medical Association Healthy Heart Cookbook
Parmesan Tomatoes
Ingredients:
8 firm but ripe plum (roma) or beefsteak tomatoes, about 1 1/2 lbs total weight
1/4 cup dried bread crumbs, preferably Italian seasoned, or more as needed
2 tbsp grated Parmesan cheese
1 large clove garlic, chopped
1 tbsp chopped fresh parsley
1 tsp chopped fresh basil, thyme, or oregano or 1/2 tsp dried
1 tsp olive oil
1/4 tsp freshly ground pepper
1/8 tsp salt
Directions:
Preheat oven to 425 degrees F. Lightly coat an 8-inch square baking dish with olive oil cooking spray. Remove a thin slice from the bottom of each tomato so it will stand upright. Slice the tops from the tomatoes and discard. Scoop out about 1 teaspoon of pulp from each tomato and place the pulp in a bowl. Arrange the tomatoes upright in the prepared baking dish. Add the bread crumb, parmesan, garlic, parsley, basil, olive oil, pepper, and salt to the bowl with the tomato pulp and stir to combine. The mixture should look like wet sand. If it is too wet, add a few bread crumbs. If it is too dry, add a few drops of water. Gently mound a heaping tablespoon of topping into the cavity of each tomato. Bake until the tomatoes are tender and the topping is lightly golden, about 10 min. Serve hot.
Makes 4 Servings.
Nutrients Per Serving:
59 Calories
3 g Protein
134 mg Sodium
2 mg Cholesterol
8 g Carbohydrates
2 g Fiber
4 g Sugars
2 g Total Fat
1 g Saturated Fat
1 g Monounsaturated Fat
1 g Polyunsaturated Fat
**************************************************
Spicy Greens with Sun-Dried Tomatoes
Ingredients:
1 tbsp olive oil
1/2 red onion, chopped
1/2 c chopped sun-dried tomatoes, plumped in warm water
2 tbsp balsamic vinegar or red wine vinegar
1 clove garlic, chopped
1 lb fresh kale or other greens such as collard or mustard, thick ribs and stems cut away, and leaves chopped
1/2 tsp salt
1/4 tsp freshly ground pepper
Directions:
In a large saucepan or Dutch oven, heat the olive oil over medium heat. Add the onion and saute until soft, about 4 minutes. Add the sun-dried tomatoes, vinegar, and garlic and mix well. Add the greens, one-third at a time, pressing them down as they begin to wilt. Season with the salt and pepper. Reduce the heat to medium-low and cook, uncovered, until the greens are tender, about 8 min. Serve hot.
Makes 4 Servings.
Nutrients Per Serving:
102 Calories
4 g Protein
197 mg Sodium
0 mg Cholesterol
16 g Carbohydrates
3 g Fiber
6 g Sugars
4 g Total Fat
1 g Saturated Fat
3 g Monounsaturated Fat
1 g Polyunsaturated Fat
**************************************************
Baby Carrots with Lemon and Walnuts
Ingredients:
2 tbsp chopped walnuts, toasted
1 tsp chopped fresh parsley
2 tsp grated lemon zest
1 tbsp finely chopped raisins
1/2 c fat-free, no-salt-added chicken or vegetable broth
1 tbsp fresh lemon juice
1 tsp chopped fresh dill or 1/2 tsp dried dill
4 c diagonally sliced baby carrots
1/2 tsp salt
Directions:
In a bowl, combine the walnuts, parsley, lemon zest, and raisins. Set aside. In a saucepan, combine the broth, lemon juice, and dill and heat over medium-high heat. When the liquid is just beginning to boil, add the carrots. Cover and steam until the carrots are tender-crisp, about 3 minutes. Uncover the pan and continue to cook, shaking the pan frequently, until the carrots are tender and the broth is nearly evaporated, about 3 minutes longer. Transfer to a bowl, add the salt and the walnut mixture, and toss to combine. Serve immediately.
Makes 6 Servings.
Nutrients Per Serving:
78 Calories
3 g Protein
209 mg Sodium
0 mg Cholesterol
12 g Carbohydrates
2 g Fiber
6 g Sugars
3 g Total Fat
<1 g Saturated Fat
<1 g Monounsaturated Fat
2 g Polyunsaturated Fat
**************************************************
Roasted Asparagus with Lemon and Parmesan
Ingredients:
1 lb asparagus spears, tough ends snapped off
1 tsp extra-virgin olive oil
1/4 tsp salt
1 tsp fresh lemon juice
1 tsp grated Parmesan cheese
1/4 tsp freshly ground pepper
Directions:
Place a rack in the lower third of the oven and preheat to 500 degrees F. Toss the asparagus with the olive oil on a baking sheet. Sprinkle with the salt. Roast the asparagus, shaking the pan halfway through the cooking time to turn it, until tender and lightly browned, about 5 minutes for thin spears and about 8 for thick spears. Remove from the oven and transfer to a serving platter. Sprinkle with the lemon juice, Parmesan, and pepper and toss to combine. Serve hot or at room temperature.
Makes 4 Servings.
Nutrients Per Serving:
43 Calories
3 g Protein
155 mg Sodium
<1 mg Cholesterol
5 g Carbohydrates
2 g Fiber
3 g Sugars
1 g Total Fat
<1 g Saturated Fat
1 g Monounsaturated Fat
<1 g Polyunsaturated Fat