Heart-Smart_Recipes_2016_

Heart-Smart Recipes 19

squeeze a

lemon

for fl avor,

you can

cut out

added

salt.

Citrus Salad with Poached Cod
SERVINGS 4 (3 oz. fi sh + 1^1 ⁄ 3 cups salad each)
START TO FINISH 25 minutes
1 lb. fresh or frozen skinless cod, haddock, or
salmon fi llets, about 1 inch thick
3 limes
5 blood, Cara Cara, and/or regular oranges

(^1) ⁄ 2 cup water
2 Tbsp. olive oil
1 tsp. sugar
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 8 tsp. black pepper
4 cups arugula, fresh baby spinach, and/or
trimmed watercress

1. Thaw fi sh, if frozen. Rinse fi sh and pat dry
   with paper towels. Remove 1 teaspoon zest and
   squeeze 3 tablespoons juice from one lime.
   Squeeze^1 ⁄ 2 to^2 ⁄ 3 cup juice from two oranges.
   In a bowl combine the juices. Remove^1 ⁄ 4 cup of
   juices to use in dressing.


2. Pour remaining juices into a large nonstick
   skillet; add lime zest and the water. Bring to
   boiling. Add fi sh; reduce heat to medium. Simmer,
   covered, 8 to 12 minutes or until fi sh fl akes easily.


3. Meanwhile, for dressing, in a bowl whisk
   together the reserved^1 ⁄ 4 cup juices and next four
   ingredients (through pepper). Toss arugula with

(^1) ⁄ 4 cup of the dressing.

4. Thinly slice the remaining two limes and three
   oranges. Arrange citrus slices on serving plates.
   Top with arugula mixture and fi sh. Drizzle any
   remaining dressing over salads.

PER SERVING: 188 CAL. | 8 G TOTAL FAT (1 G SAT. FAT)
49 MG CHOL. | 213 MG SODIUM | 9 G CARB. | 1 G FIBER
5 G SUGARS | 21 G PRO.

Greek-Seasoned Pork
with Lemon Couscous
SERVINGS 4 (1 chop +^3 ⁄ 4 cup couscous each)
START TO FINISH 20 minutes
1 lemon
4 tsp. olive oil
1 1 ⁄ 2 cups coarsely chopped, unpeeled eggplant

(^1) ⁄ 2 cup chopped red onion
1 1 ⁄ 4 cups reduced-sodium chicken broth
(^1) ⁄ 4 cup oil-packed dried tomatoes, drained
and chopped
(^3) ⁄ 4 cup whole wheat couscous
(^1) ⁄ 2 tsp. bot led minced roasted garlic
4 boneless pork loin chops, cut^1 ⁄ 2 inch thick
1 tsp. Greek seasoning
1 cup coarsely chopped fresh spinach

1. Remove 1 teaspoon zest and squeeze
   1 tablespoon juice from lemon. In a large
   saucepan heat 2 teaspoons of the oil over

medium heat. Add eggplant and red onion; cook

about 5 minutes or until vegetables are tender,

stirring occasionally.

2. Add broth and dried tomatoes to eggplant
   mixture. Bring to boiling. Stir in couscous, lemon
   zest, lemon juice, and garlic; remove from heat.
   Let stand, covered, 5 minutes.


3. Meanwhile, trim fat from chops. Sprinkle
   chops with Greek seasoning. In a large skillet
   heat the remaining 2 teaspoons oil over medium-
   high heat. Add chops; reduce heat to medium.
   Cook 5 to 6 minutes or until done (145°F), turning
   once. Remove from heat; let stand 3 minutes.


4. Stir spinach into couscous mixture. Serve
   couscous mixture with chops.
   PER SERVING: 347 CAL. | 9 G TOTAL FAT (2 G SAT. FAT)
   64 MG CHOL. | 323 MG SODIUM | 34 G CARB. | 7 G FIBER
   3 G SUGARS | 34 G PRO.

GREEK-SEASONED PORK

WITH LEMON COUSCOUS

WHY NO GRAPEFRUIT?

Grapefruit is not recommended for people

on most statins. The fruit can impair

the body’s normal breakdown of these

cholesterol-lowering drugs, which may

increase side e ects.