32 Heart-Smart Recipes
Lamb Fateh with Asparagus
SERVINGS 4 (1^1 ⁄ 2 cups each)
PREP 10 minutes COOK 20 minutes
STAND 5 minutes
1 medium onion, halved and sliced
1 Tbsp. olive oil
4 cloves garlic, minced
12 oz. boneless lamb leg or beef
sirloin steak, trimmed and cut
into 2×^1 ⁄ 2 -inch pieces
1 14.5-oz. can 50%-less-sodium
beef broth
1 cup whole wheat Israeli
couscous(^1) ⁄ 2 tsp. dried oregano, crushed
(^1) ⁄ 2 tsp. ground cumin
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
1 lb. thin asparagus spears,
bias-sliced into 2-inch pieces
(^3) ⁄ 4 cup chopped red sweet pepper
Fresh oregano sprigs
Lemon wedges
- In a large skillet cook onion in hot
oil over medium-high heat 3 minutes.
Add garlic; cook and stir 1 minute.
Add lamb; cook 3 to 5 minutes or until
browned on all sides. Stir in the next
six ingredients (through black
pepper). Bring to boiling; reduce heat.
Cover and simmer 10 minutes, stirring
occasionally. - Stir in asparagus and sweet pepper.
Cover and simmer 3 to 5 minutes more
or until vegetables are crisp-tender.
Fluf lamb mixture lightly with a fork.
Garnish with fresh oregano and serve
with lemon wedges.
PER SERVING: 334 CAL. | 9 G TOTAL FAT
(3 G SAT. FAT) | 54 MG CHOL.
390 MG SODIUM | 39 G CARB. | 6 G FIBER
6 G SUGARS | 26 G PRO.
Turkey and Cauliflower
“Couscous”
SERVINGS 8 (about 1 cup each)
START TO FINISH 50 minutes(^1) ⁄ 4 cup dried cranberries
(^1) ⁄ 4 cup snipped dried apricots
8 cups fresh cauliflower florets
(2 medium heads)
2 Tbsp. buter
1 Tbsp. olive oil
1 medium onion, halved and
thinly sliced
2 cloves garlic, minced
1 5-oz. pkg. fresh baby spinach,
chopped
2 cups shredded cooked turkey
breast
(^1) ⁄ 2 cup toasted walnuts, chopped
(^1) ⁄ 2 tsp. salt
(^1) ⁄ 2 cup sliced green onions
- Place dried cranberries and
apricots in a bowl. Cover with boiling
water; let stand 10 minutes or until
plump; drain well. - Meanwhile, working in batches,
place cauliflower in a food processor.
Cover and pulse four to six times or
until cauliflower is crumbly and
resembles couscous. - In an extra-large skillet heat
1 tablespoon of the buter and the
olive oil over medium-high heat.
Add the onion; cook and stir about
3 minutes or until tender and just
starting to brown. Add garlic; cook
and stir 30 seconds more. Add the
cauliflower, spreading in an even layer.
Cook about 8 minutes or until
cauliflower is evenly golden, stirring
occasionally. Spread in an even layer. - Add drained cranberries and
apricots and the next four ingredients
(through salt). Cook and stir until
combined. Stir in the remaining
1 tablespoon buter and the green
onions. Toss until buter melts.
PER SERVING: 197 CAL. | 10 G TOTAL FAT
(3 G SAT. FAT) | 36 MG CHOL.
248 MG SODIUM | 14 G CARB. | 4 G FIBER
5 G SUGARS | 14 G PRO.
Sautéed Baby Bok Choy and
Shiitakes with Shrimp
SERVINGS 6 (1^1 ⁄ 4 cups shrimp mixture
+^1 ⁄ 3 cup rice each)
START TO FINISH 35 minutes
12 oz. fresh or frozen medium
shrimp in shells
2 Tbsp. oyster sauce
2 Tbsp. reduced-sodium soy sauce
1 tsp. sesame oil(^1) ⁄ 2 tsp. Asian chili paste (sambal
oelek)
(^1) ⁄ 4 tsp. black pepper
1 Tbsp. canola oil
2 cups^1 ⁄ 4 -inch bias-sliced carrots
2 cups sliced shiitake mushrooms,
stems removed
2 cups fresh snow pea pods,
trimmed
6 halved or quartered, trimmed
baby bok choy (about 12 oz .)
3 cloves garlic, minced
2 cups hot cooked brown rice
1 Tbsp. sesame seeds, toasted
- Thaw shrimp, if frozen. Peel and
devein shrimp. Rinse shrimp; pat dry
with paper towels. - In a bowl combine next five
ingredients (through pepper). In an
extra-large skillet heat oil over
medium-high heat. Add carrots; cook
and stir 2 minutes. Add mushrooms
and pea pods; cook and stir 2 minutes.
Add bok choy and garlic; cook and stir
2 minutes. Add shrimp; cook about
2 minutes or just until shrimp are
opaque, stirring occasionally. Add the
oyster sauce mixture to skillet; cook
and stir 1 minute more. Serve over
rice. Sprinkle with sesame seeds.
PER SERVING: 198 CAL. | 5 G TOTAL FAT
(1 G SAT. FAT) | 79 MG CHOL.
468 MG SODIUM | 25 G CARB | 4 G FIBER
5 G SUGARS | 15 G PRO.