HEART VIGOR

DELICIOUS HEALTHY DINNERS

DINNER RECIPES TO TRY
LOW FAT- LOW SODIUM- HEART FRIENDLY





CHICKEN AND SUN DRIED TOMATO PASTA
CHICKEN CACCIATORE
CHICKPEA PATTIES
HEALTHY VEGETABLE IDEA
NORB'S TURKEY BURGER RECIPES
SPRING GREENS WITH BUTTERNUT SQUASH
TURKEY CHILI
LEMONGRASS FRIED RICE
CORNMEAL CRUSTED PIZZA
OVEN ROASTED TOFU
EAZY PEAZY PIZZA

CHICKEN AND SUN DRIED TOMATO PASTA

1 lb cubed chicken breast
1 bag sun dried tomatos
1 med onion, chopped
1 garlic, peeled and chopped
1 lb whole wheat spaghettini
1/4 cup extra virgin olive oil
1/2 lb fresh tomato, cut up
1 green pepper, cut up
parmeasan cheese
pepper
salt

Cook pasta as per instructions and save.
Boil sun dried tomatoes for 3 minutes, drain and quarter and save.
In large covered pan, saute chicken,onion, garlic in olive oil until chicken is done.
Add sundried tomatoes, tomatoes, green peppers and pasta to sauce pan. Add salt and pepper to taste, and mix all ingredients. Cover and simmer for a few minutes more.

Serve with grated parmeasan cheese sprinkled over top.

Add side of favourite veggies for complete meal.





CHICKEN CACCIATORE

4 skinless chicken breasts
1/4 tsp each salt and pepper
1 tsp extra virgin olive oil
2 cloves crushed garlic
2 pieces finely chopped fresh rosemary
1/2 white onion, chopped
2 peppers chopped into 1 inch pieces (red, yellow or green)
1 celery stalk thinly sliced
2 cups (500mL) crushed tomatoes

Marinate chicken breasts in salt, pepper, olive oil and garlic for 1 hour. Remove chicken pieces and sear in lightly oiled fry pan. Then place chicken into covered roasting pan. Add vegetables and cover with crushed tomatoes. Pre-heat oven 350F (180C) and bake covered for 45 minutes to 1 hour.

Serve with pasta or rice along with a vegetable side. Serves 4.




CHICKPEA PATTIES

Ingredients:
1 (16 ounce) can of chickpeas
1 onion, chopped
1 tablespoon dried thyme
salt and pepper to taste
2 1/2 cups dry bread crumbs
2 eggs, beaten (or 4 egg whites)

4 tablespoons vegetable oil

Directions:
- In a blender process garbanzo beans to a paste. Add onions, thyme, salt and pepper to the mixture. Mix well. Add eggs then bread crumbs to reach firm consistency. Mix well.
- Form mixture into 12 patties.
- Heat oil in a large skillet over medium heat. Fry patties until each side is golden brown.

Servings: 12



HEALTHY VEGETABLE IDEA

Wash and cut up your vegetables as soon as you get them home and place in airtight containers.They can be eaten raw with dinner or placed in pot or steamer and heated up. That makes them convenient for consuming later.These veggies will store in the fridge for several days. Also when looking for a snack it makes it easy to take out the ready to eat vegetables and have them with a low or no fat dip. It sure beats munching on chips and its better for you. Some of the vegetables I keep on hand are:

Carrots, Broccoli, Cherry Tomatoes, Califlower, Snow Peas, Radish and other vegetables in season.



NORB'S TURKEY BURGER RECIPES

Try all 4 variations, one is bound to become your favorite burger!
I make 8 small, flat, thin burgers from each recipie (as you don't need much meat in your diet) and dry pan fry them over a medium heat in a non-stick skillet, turning them four times as not to scortch the oat bran too much. Do not over cook!!!
If you use the best ground turkey you can find (extra lean), not a drop of fat can be seen in the pan during cooking.

TURKEY BURGERS

The All-American (Turkey) Burger

1 pound ground turkey
1/2 cup oat-bran
2 cloves garlic, minced
1 onion, finely chopped
1 green bell pepper, finely chopped
1 teaspoon salt
1/2 teaspoon fresh ground pepper


Italian Pizzaburgers

1 pound ground turkey
1/2 cup oat-bran
1 teaspoon dried parsley
1 teaspoon ground oregano
1 teaspoon ground marjoram
1 onion, finely chopped
1/2 cup soy cheese, shredded
8 tablespoons tomato sauce
1/2 teaspoon fresh ground pepper


Oriental Turkeyburgers

1 pound ground turkey
1/2 cup oat-bran
2 tablespoon soy sauce
1 teaspoon ground ginger
1 teaspoon ground coriander
1/2 cup water chestnuts, finely chopped


Gingered Turkey Burgers

Combine and form into eight patties:
1 pound extra-lean ground turkey
2 tablespoons soy sauce
2 tablespoons bottled minced ginger
2 teaspoons bottled minced garlic
1 teaspoon ground sage
1 teaspoon ground thyme
1/2 teaspoon ground white pepper
1/2 cup oat bran



SPRING GREENS WITH BUTTERNUT SQUASH

Ingredients:
2 small acorn squash
2 tablespoons brown sugar
2 tablespoons olive oil
4 cups leaf lettuce
2 tablespoons sunflower seeds
4 teaspoons honey

Directions:
Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave each squash on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Remove the pulp of the squash and put into a mixing bowl. Repeat with the second squash. There should be about 2 cups of pulp. Sprinkle squash with the brown sugar and add the margarine. Mix until smooth. Set aside to cool slightly.

Divide the lettuce amount on 4 salad plates. Top each with 1/2 cup of the squash mixture, 1/2 tablespoon sunflower seeds and 1 teaspoon honey. Serve immediately.

Serves 4
source: mayoclinic.com rss



TURKEY CHILI

1 lb minced turkey breast (or chopped up left over turkey)
1/2 cup chopped onion
2 cups unsalted canned tomatoes
4 cups canned kidney beans, rinsed and drained
1 tsp sugar
1 1/2 tbsp chili powder
2 cups chopped celery
8 tbsp fat-free sour cream
Water, as needed

In a soup pot, saute turkey and onions over low heat until the onions are translucent. Stir in the tomatoes, kidney beans, sugar and chili powder. Cover and cook for 10 minutes. Add the celery and cook for another 10 minutes. Add water, as desired, for thinner consistency.

Serve in warmed bowls and top each serving with 1 tbsp of sour cream. Serve immediately.



LEMONGRASS FRIED RICE

Ingredients:
1 tbsp vegetable oil
1 onion, diced
1/2 tbsp minced garlic
1/2 tbsp fresh minced ginger
3 stalks minced lemongrass (2 tsps if dried)
4 cups cooked rice
juice of one lemon

In a large nonstick skillet heat vegetable oil. Saute the onions, garlic, ginger and lemongrass til they soften-don't brown. Add the rice and saute for about 5 minutes. Add the lemon juice and salt if desired. Serve with chicken or seafood.



CORNMEAL CRUSTED PIZZA

Ingredients:
3 cups water or veggie broth
3/4 cup yellow, white or blue cornmeal
1 tsp salt (optional)
1 tsp assorted spices to taste(salt free herbs, basil, onion/garlic powder, oregano
1/2 can tomato sauce (or tomato paste mixed with water and herbs and spices)
1 cup diced peppers (green and/or yellow, orange)
1/4 cup thinly sliced onion
1 cup sliced mushrooms
1 cup ground soy, veggie sausage or any desired topping
3/4 cup mozzarella or cheddar flavoured soy cheese

Preheat oven to 425, Mix cornmeal with water and salt to make dough.
Lightly oil two 8 or 9in cake pans lined with parchment paper only on bottom, Divide cornmeal evenly into 2 prepared pans and smooth flat, Place in oven and bake approx. 15 mins

Saute veggies till slightly soft while pizza bottom is baking.

Once firm, remove crust from oven, Invert onto a cookie sheet and remove parchment carefully, spread on tomato topping, veggie,meat alternative and 'cheese', return back to oven for about 10 mins., or until cheese is melted.
ENJOY !



OVEN ROASTED TOFU

OVEN ROASTED TOFU      Ingredients:
16 oz extra firm tofu
1 sweet red pepper, quartered
1 onion, quartered
4 button mushrooms, quartered

     Marinade:
3 Tbs balsamic vinegar
2 tsp canola oil
1 clove garlic, minced
1/2 tsp oregono, dried & crushed
1/2 tsp salt

-chopped parsley to garnish

Cut tofu in half vertically, and again horizontally, to make 4 pieces. Drain and dry tofu. Score with knife to absorb marinade.
Combine vinegar, oil, minced garlic, oregano and salt for marinade, mix well.
Place tofo and veggies in baking pan. Brush with marinade several times over the next hour.
Then bake at 500°F for 30 minutes, turning once 1/2 way through.

Place on plates and sprinkle with parsley.
Makes 4 servings



EAZY PEAZY PIZZA

1 can ( any size ) stewed tomatoes ( diced or whole, regular or flavoured )
1 whole wheat pita ( or whole grain~ available at some markets )
8 or 10 soy pepperoni pcs
¼ cup soy cheese ( try the Havarti or jalapeño flavour )
½ assorted steamed veggies ( onion, mushroom, broccoli, etc )
¼ cup fresh pineapple

Drain stewed tomatoe well in advance ( reserve liquid ... It's great to cook rice or dry kidney beans in )
Once tomatoes are fairly dry, place on the pita.
Add pepperoni, veggies, cheese, pineapple
Place onto pizza rack, pizza pan or oven rack
Bake 10 mins at 375 ( cheese should melt and pita becomes crispy )
Set oven to broil for 5 minutes.
Let cool a tad

Enjoy !



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