A heart-healthy valentine - includes recipes

Ebony, Feb, 1992 by Charlotte Lyons

If you're looking for an excellent way to say "I love you" to your Valentine, then treat him or her to a delicious, easy-to-make, heart-healthy meal. There's probably no better way to express your feelings than by showing that special person that you really care about their heart and overall health.

Contrary to popular thought, a metal that's considered heart-healthy doesn't have to be boring or tasteless. Herbs, spices, garlic and fruit juices can add some zip and enhance the flavor of these specially prepared dishes.

While taking steps to watch what you eat, remember that moderation is the key, and it isn't a good idea to eliminate whole categories of foods. When planning a well-balanced meal, choose oods from all of the food groups because the body needs such a ariety of nutrients.

It's just as important to know how to prepare heart-healthy meals--meals that should not include dishes with heavy batters, gravy or sauces. In addition, whenever possible, use skim milk rather than whole milk and increase your intake of vegetables, fruits, legumes and grains. You should also limit the portions of cooked meat, fish or poultry to 2 to 4 ounces--about the size of a deck of cards.

On the following pages, we have compiled a collection of heart-healthy recipes from which you can select an appetizing dish to surpise that special someone on Valentines's Day or any other day.

SESAME FISH

1 pound fresh or frozen fish fillets 1 teaspoon olive oil 1 tablespoon fresh lemon juice 1/2 teaspoon dried basil 1/8 teaspoon garlic powder 1/8 teaspoon pepper 1 tablespoon sesame seeds 1 tablespoon chopped parsely

Thaw fish if frozen. Cut fish into 4 portions. Place fish on a broiler pan lined with foil. Brush olive oil over fish. Combine lemon juice, basil, garlic powder and pepper. Pour over fish. Sprinkle sesame seeds evenly over fish. Broil until fish flakes easily when tested with fork, about 12 minutes. Garnish with parsley.

Yields 4 servings

SEAFOOD IN PASTA SHELLS

6 ounces large pasta shells 1 cup coarsely chopped, cooked shrimp 1 cup coarsely chopped, cooked lobster meat 1 cup chopped celery 1/4 cup thinkly sliced green onion 1/2 cup low fat cottage cheese, blended 2 tablespoons chopped pimientos 1 tablespoon fresh lemon juice 1/8 teaspoon white pepper 1/8 teaspoon dried dillweed Dash hot pepper sauce Paprika Salad greens

Cook pasta according to package directions; drain and cool. Combine remaining ingredients in medium bowl. Spoon shrimp mixture into shells. Sprinkle with paprika. Serve on salad greens.

Yields 4 servings

RICE PILAF

1/3 cup uncooked brown rice 1 1/2 cup unsalted chicken broth 1/3 cup thin spaghetti, broken into 1/2- to 1-inch pieces 2 teaspoons margarine 2 tablespoons sliced green onion 2 tablespoons chopped green pepper 1 clove garlic, minced 1/2 teaspoon thyme 1/4 teaspoon salt 1/8 teaspoon pepper 2 tablespoons chopped parsley

Cook rice in 1 cup of the broth in a covered saucepan until almost tender, about 30 minutes. Cook spaghetti in margarine over low heat until golden brown, about 2 minutes. Stir frequently; watch carefully. Add browned spaghetti, onions, green pepper, garlic, thyme, salt, pepper and remaining 1/2 cup broth to rice. Bring to a boil reduce heat and cover. Cook over medium heat until liquid is absorbed, about 10 minutes. Remove from heat; let stand 2 minutes. Garnish with parsley.

Yields 4 sverings

SWEET AND SPICY PORK

TENDERLOIN

2 teaspoons dried tarragon leaves 1/2 teaspoon dried thyme leaves 1/2 teaspoon black pepper 1/4 teaspoon cayenne 1 pound tenderloin, trimmed and cut crosswise into 1/2-inch pieces 2 tablespoons margarine, melted 1 1/2 tablespoons honey

Combine tarragon, thyme and peppers in small bowl; blend well. Brush both sides of each pork tenderloin piece with margarine; sprinkle both sides with seasoning mixture. Arrange tenderloin pieces on broiler pan. Broil 5 to 6 inches from heat for 2 minutes per side. Remove from broiler. Brush top side of each piece with honey. Broil for an additional minute. Place pork pieces on serving plate.

Yields 4 servings

HERBED VEGETABLES

2 tablespoons water 1 cut thinly sliced zucchini 1 cup thinly sliced yellow squash 1 small carrot thinly sliced 1/2 medium green pepper, cut into strips 1 celery stalk cut into 2-inch strips 1/4 cup chopped onion 1/8 teaspoon dillweed 1/4 teaspoon garlic powder 1 medium tomato, cut into 8 wedges

Heat water in large fry pan. Add zucchini, squash, green pepper, celery and onion. Cover and cook over moderate heat until vegetables are tender-crisp, about 4 minutes. Sprinkle seasoning over vegetables. Top with tomato wedges. Cover and cook over low heat until tomato wedges are just heated, about 2 minutes.

Yields 4 servings

GINGERED SPINACH IN TOMATO

CUPS

4 medium tomatoes 2 teaspoons finely choopped gingerroot 2 teaspoons vegetable oil 1 small clove garlic, crushed 1 teaspoon soy sauce 12 ounces fresh spinach 1/2 cup chooped water chestnut, optional