Heart Healthy Cooking with Chef Eric Paul Meredith
We had Chef Eric Paul of the American Heart Association in studio Wednesday to share some heart healthy recipes for a budget friendly family meal! You can try out the recipes below:
Pear and Spinach Salad with Citrus-Ginger Dressing
SERVES 4; 2 cups salad and 2 tablespoons dressing per serving
4 cups packed spinach (about 4 ounces)
2 firm pears, cut into medium slices
one-quarter cup thinly sliced red onion
1/4 cup frozen white grape juice concentrate
1/2 teaspoon grated lemon zest
3 tablespoons fresh lemon juice
2 teaspoons sugar
1 teaspoon grated peeled gingerroot
1/2 teaspoon grated orange zest
1/8 teaspoon crushed red pepper flakes
Arrange the spinach on plates. Place the pears and onions on the spinach.
In a small bowl, whisk together the dressing ingredients. Pour over each salad.
Nutrients per Serving: Calories 103, Total Fat 0.0 g, Saturated Fat 0.0 g. Trans Fat 0.0 g. Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0 g; Cholesterol 0 mg, Sodium 26 mg, Carbohydrates 26 g, Fiber 4 g, Sugars 19 g, Protein 2 g
Dietary Exchanges: 2 fruit
Shrimp and Bean Curry
SERVES 4; 1 cup shrimp mixture and ½ cup rice per serving
two-thirds cup uncooked instant brown rice
2 teaspoons canola or corn oil
1 tablespoon curry powder (sweet preferred)
1 pound peeled raw medium shrimp (45 to 55 count)
8 ounces frozen French-cut green beans
1/2 cup light coconut milk
1/8 teaspoon salt
1/9 teaspoon cayenne
1 medium lime, cut into 4 wedges
Prepare the rice using the package directions, omitting the salt and margarine.
Meanwhile, in a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the curry powder for 1 to 2 minutes, or until fragrant, stirring frequently.
Stir in the shrimp and beans. Cook for 4 to 6 minutes, or until the shrimp are pink on the outside and cooked through and the beans are tender, stirring frequently.
Stir in the coconut milk, salt and cayenne. Cook for 2 to 3 minutes, or until heated through. Serve the curry over the rice, with the lime wedges to squeeze over all.
Cook's Tip: Frozen shrimp is often processed with a preservative that greatly increases its sodium content. When you buy shrimp, be sure to compare nutrition labels to find the lowest-sodium brand available.
Nutrients per Serving: Calories 201, Total Fat 5.5 g, Saturated Fat 1.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 2.0 g, Cholesterol 143 mg, Sodium 407 mg, Carbohydrates 19 g, Fiber 3 g, Sugars 2 g, Protein 18 g
Dietary Exchanges: 1 starch, 1 vegetable, 3 lean meat
Key Lime Tart
SERVES 8; 1 slice per serving
1 and 1/4 cups finely crushed low-fat vanilla wafers (about 24)
1 tablespoon light tub margarine
1 tablespoon fresh orange juice
14 ounces fat-free sweetened condensed milk
two-thirds cup fat-free sour cream
1 teaspoon grated lime zest
one-half cup plus 2 tablespoons fresh or bottled key lime juice, or fresh lime juice, chilled
1 teaspoon unflavored gelatin
Preheat the oven to 375 degrees F. Lightly spray a 9-inch pie pan with cooking spray.
In a small bowl, stir together the vanilla wafers, margarine, and orange juice. Using your fingertips, press the mixture over the bottom and up the side of the pie pan.
Bake for 6 to 8 minutes, or until golden brown. Transfer to a cooling rack and let cool for at least 10 minutes before filling.
Meanwhile, in a medium bowl, whisk together the condensed milk, sour cream, and lime zest. Set aside.
Pour the lime juice into a small saucepan. Sprinkle the gelatin over the lime juice. Don't stir. Let stand for 5 minutes to soften the gelatin. Cook over low heat for 1 to 2 minutes, or until the gelatin is dissolved, stirring occasionally.
Pour a small amount of the lime juice mixture into the condensed milk mixture (to reduce the risk of curdling). Slowly pour the remaining lime juice mixture into the condensed milk mixture, whisking constantly. Pour the filling into the crust in the pie pan. Refrigerate for at least 1 hour, or until the filling is set (doesn't jiggle when the pan is gently shaken).
Cook's Tip: To crush the vanilla wafers quickly, use a food processor or seal them in a resealable plastic bag and crush them with a rolling pin.
Nutrients per Serving: Calories 217, Total Fat 1.5 g, Saturated Fat 0.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.5 g, Cholesterol 10 mg, Sodium 119 mg, Carbohydrates 45 g, Fiber 0 g, Sugars 37 g, Protein 6 g
Dietary Exchanges: 3 other carbohydrate
If you'd like to buy the "Go Red for Women" Cookbook, you can do so here: "https://shop.heart.org/AHAECOMM/en/ecommTemplate.jsp?pid=ahacomm.cat.product&categoryId=cat300001&parentId=shcat1050003&id=prod4200007
Information on The Go Red for Women Community Expo event is as follows:
Go Red for Women Community Expo
Friday - Feb. 24, 2012 from 8:30am to 1:30pm
University of Illinois at Chicago Forum
This event will include heart-health screenings, cooking demonstrations, Zumba classes and question-and-answer sessions with local healthcare professionals in English and Spanish!
For more information on Chef Eric Paul Meredith, visit his website here: www.chefericpaul.com/