A little something for the heart

Ebony, April, 2005 by Charlotte Lyons

Coronary heart disease is America's No. 1 killer, and it hits the Black community especially hard. Doctors say the best weapon African-Americans have to help combat cardiovascular disease is education, particularly when it comes to food consumption. American Heart Association officials say guidelines for a healthy heart include the increased consumption of fruits, vegetables and whole grains; decreased consumption of saturated fats and trans fatty acids; steady calorie control and the selection of foods that are nutrient-rich. The following heart-friendly recipes can be a part of the regimen to promote a healthy heart. Enjoy, but always remember the importance of portion sizes.

Salmon Nicoise

1/3 cup light Italian or other
    fat-free salad dressing
1   tablespoon chopped fresh tarragon
1   pound small red potatoes, cooked
    and halved or cut into chunks
1/2 pound fresh green beans, trimmed
    and diagonally sliced and cooked
6   cups packed mixed salad greens
    or mesclun
2   cups cherry or yellow pear-shaped
    or teardrop tomatoes
1   7.5-ounce can sockeye salmon,
    drained, boned and skin discarded,
    broken into chunks
16  ripe olives
    Pepper to taste

Combine the salad dressing and tarragon
in a large bowl. Add the potatoes,
green beans, salad greens and tomatoes.
Gently toss to coat ingredients. To serve,
arrange the salad on plates. Top with the
salmon and olives. Season with pepper.

Yields 4 servings

CALORIES 282, TOTAL FAT 10.5G, CHOLESTEROL 23MG, CARBOHYDRATE 35G, PROTEIN 17G, SODIUM 742MG.

Dilly Shrimp And
Pasta Salad

1/3 cup fat-free or reduced-fat
    mayonnaise dressing
3/4 teaspoon seafood seasoning blend
1/2 teaspoon dried dillweed, crumbled
1/2 teaspoon salt
1   cup frozen peas, thawed
1/2 medium cucumber, peeled
    and diced
1   medium rib of celery, sliced
10  ounces peeled, cooked
    medium shrimp
4   ounces dried rotini or other pasta,
    cooked and drained
3   medium tomatoes, cut into
4   slices each
1   medium lemon, quartered

Combine the mayonnaise, seafood seasoning, dill and
salt in large bowl. Stir in the peas, cucumber and celery.
Gently stir the shrimp and pasta into the vegetable mixture.
Arrange the tomato slices on plates. Mound the
shrimp salad on tomatoes. Place a lemon wedge on each
plate. Serve immediately.

Yields 4 servings

CALORIES 233, TOTAL FAT 1.5G, CHOLESTEROL 105MG, CARBOHYDRATE 35G, PROTEIN 18G, SODIUM 724M6.

Vegetable Wrap Sandwiches

      Vegetable oil spray
8     cups cut mixed vegetables (such as zucchini,
      mushrooms, eggplant, red bell pepper or yellow
      pepper, onion, tomato, carrot, etc.)
1/2   cup fat-free or light honey Dijon dressing
1/3   cup chopped fresh basil or mixed fresh herbs
4     9-inch spinach, sun-dried wraps or whole-wheat
      tortillas
1 1/2 cups shredded nonfat or part-skim mozzarella
      or nonfat smoked cheddar cheese

Heat a large deep skillet over medium-high heat. Remove
from the heat and lightly spray with vegetable oil
spray. Add the vegetables. Lightly spray the vegetables
with vegetable oil spray. Cook covered until vegetables are
slightly tender, about 3 minutes. Cook uncovered until tender-crisp,
about 3 to 5 minutes, stirring constantly. Remove
from the heat. Stir in the dressing and basil. Heat wraps as
directed on package. To assemble: Spoon one-fourth of the
vegetable mixture vertically down the center of each wrap;
don't spread all the way to the top and bottom. Sprinkle the
cheese over the vegetables. Fold the top and bottom of each
wrap toward the filling. Fold the sides toward the center.

Yields 4 servings

CALORIES 317, TOTAL FAT 2.0G, CHOLESTEROL 8MG, CARBOHYDRATE 566, PROTEIN 20G, SODIUM 800MG.

Parsleyed Chicken Breasts

2   whole chicken breasts, boned,
    skinned, halved (about I pound)
1   tablespoon all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
3   tablespoons olive oil
1   clove garlic, thinly sliced
1   cup thinly sliced mushrooms
1/2 cup sliced onion
1/4 cup dry vermouth
2   tablespoons chopped parsley
3   tablespoons fresh lemon juice
1   teaspoon grated lemon rind

Place chicken between 2 sheets of waxed paper. Pound
to 1/8-inch thickness. Cut into halves. Repeat with the
remaining breast. Stir together flour, salt and pepper.
Lightly coat cutlets. Heat 2 tablespoons of the olive oil over
medium-high heat in a large skillet. Add the garlic. Cook
and stir until golden brown, about 1 minute. Discard the
garlic. Add the chicken pieces, making sure that pieces do
not touch each other. Cook, turning once, until lightly
browned, about 4 minutes. Push to side of pan. Heat remaining
I tablespoon of olive oil. Add the mushrooms and
onion. Cook and stir until tender, about 1 minute. Stir in
remaining ingredients. Stirring and frequently turning the
chicken breasts, cook until cutlets are glazed and a little
liquid remains in the pan.

Yields 4 servings

CALORIES 381, TOTAL FAT 23.76, CHOLESTEROL 93MG, CARBOHYDRATE 6.26, PROTEIN 32G, SODIUM 310MG.

Curried Veal With Rice

2   tablespoons olive oil
1   pound boneless veal, cut into 1/2-inch cubes
2   cups coarsely chopped green apple
1   cup finely chopped onion
1/2 cup red bell pepper strips
1   clove garlic, minced
2   to 3 tablespoons curry powder
1   teaspoon ground ginger
1   cup apple juice
3/4 cup chicken broth
2   teaspoons cornstarch mixed with 1/4 cup water
2/3 cup uncooked regular rice (cook after measurement)
112 cup each unsalted peanuts, raisins
    and sliced green onion

Heat 2 tablespoons olive oil in Dutch oven or large
saucepan over medium-high heat. Add the veal, 1/2 at a
time. Cook the veal cubes, stirring occasionally until
brown, about 5 minutes. Remove. Heat remaining 1 tablespoon
olive oil. Add the apple, onion, red bell pepper, garlic,
curry powder and ginger. Cook, stirring the vegetables
2 minutes or until onion is tender. Return the veal to the
pot. Stir in apple juice and broth. Bring to a boil. Reduce
heat and simmer for 20 minutes or until the veal is tender.
Stir cornstarch mixture. Add to the veal mixture. Stirring
constantly, bring to boil and boil 1 minute. Serve over rice
with peanuts, raisins and green onion.