Heart-Smart_Recipes_2016_

34 Heart-Smart Recipes

Spicy Chicken Kabobs with

Kale Rice

SERVINGS 4 (3 skewers +^3 ⁄ 4 cup rice

mixture each)

PREP 25 minutes GRILL 8 minutes

2 Tbsp. olive oil

4 tsp. lemon juice

(^1) ⁄ 4 tsp. crushed red pepper
(^1) ⁄ 8 tsp. salt
(^1) ⁄ 8 tsp. dried thyme
(^1) ⁄ 8 tsp. black pepper
1 medium zucchini
1 lb. skinless, boneless chicken
breast, cut into 1-inch pieces
1 medium red onion, cut into
(^1) ⁄ 2 -inch-thick wedges
24 cherry tomatoes
(^3) ⁄ 4 cup chopped red sweet pepper
2 cloves garlic, minced
4 cups chopped kale
(^1) ⁄ 4 cup reduced-sodium chicken
broth
(^3) ⁄ 4 tsp. Cajun seasoning
1 1 ⁄ 3 cups cooked brown rice

1. If using wooden skewers, soak
   twelve 8-inch skewers in water
   30 minutes. In a bowl whisk together
   the fi rst six ingredients (through black
   pepper). Cut zucchini in half crosswise.
   Chop half of the zucchini; cut the
   remaining zucchini lengthwise into thin
   slices. Toss zucchini slices, chicken,
   onion, and tomatoes in oil mixture.
   Alternately thread chicken, zucchini
   slices, onion, and tomatoes on skewers,
   leaving^1 ⁄ 4 inch between pieces.


2. Grill skewers, covered, over medium
   heat 8 to 10 minutes or until chicken is
   no longer pink, turning occasionally.


3. Meanwhile, for rice, coat a large
   skillet with nonstick cooking spray.
   Heat skillet over medium heat. Add
   chopped zucchini, sweet pepper, and
   garlic. Cook and stir 3 minutes. Add
   kale, broth, and Cajun seasoning.
   Simmer, covered, 5 minutes or until
   kale is tender. Stir in cooked rice; heat.
   Serve skewers with rice mixture.
   PER SERVING: 300 CAL. | 10 G TOTAL FAT
   (2 G SAT. FAT) | 47 MG CHOL.
   264 MG SODIUM | 33 G CARB. | 5 G FIBER
   8 G SUGARS | 22 G PRO.

Steak and Mushrooms with

Parsley Mashed Potatoes

SERVINGS 4 (3 oz. cooked meat +

1 cup mashed potatoes +^1 ⁄ 3 cup

gravy each)

PREP 40 minutes GRILL 10 minutes

4 4-oz. boneless beef top sirloin

steaks, cut 1 inch thick

Nonstick cooking spray

1 1 ⁄ 4 cups 50%-less-sodium beef

broth

1 clove garlic, minced

2 cups sliced fresh mushrooms

4 tsp. cornstarch

1 recipe Parsley Mashed Potatoes

1. Grill steaks, covered, over medium
   heat 10 to 12 minutes or until meat
   reaches desired doneness (145°F for
   medium rare to 160°F for well done).*


2. Meanwhile, for gravy, lightly coat
   a medium nonstick skillet with
   cooking spray. Add^1 ⁄ 4 cup of the
   broth and the garlic. Heat broth just
   until simmering; add mushrooms.
   Cook 3 minutes. Stir cornstarch into
   the remaining 1 cup broth. Add to
   mushroom mixture. Cook and stir until
   thickened and bubbly. Cook and stir
   2 minutes more.


3. Thinly slice steaks across the grain.
   Serve over Parsley Mashed Potatoes.
   Top with gravy.
   PARSLEY MASHED POTATOES Peel
   12 ounces Yukon gold potatoes; cube
   potatoes. In a 4- to 5-quart Dutch oven
   cook potatoes, 6 cups caulifl ower
   fl orets, and^1 ⁄ 2 cup chopped onion in
   a large amount of boiling water about
   25 minutes or until very tender; drain.
   Transfer potato mixture to a large
   bowl. Beat on medium until nearly
   smooth. Beat in 2 tablespoons light
   but er with canola oil and^1 ⁄ 4 teaspoon
   each salt and black pepper. Stir in
   2 tablespoons snipped fresh parsley
   just before serving.
   *BROILING DIRECTIONS Preheat broiler.
   Place steaks on the unheated rack of
   a broiler pan. Broil 3 to 4 inches from
   heat 12 to 14 minutes or until meat
   reaches desired doneness (145°F for
   medium rare to 160°F for well done).
   PER SERVING: 301 CAL. | 9 G TOTAL FAT
   (3 G SAT. FAT) | 78 MG CHOL.
   431 MG SODIUM | 25 G CARB. | 5 G FIBER
   5 G SUGARS | 31 G PRO.

Asian Pork and Cabbage Salad

SERVINGS 4 (2 cups each )

PREP 20 minutes COOK 5 minutes

(^1) ⁄ 4 cup low-sugar orange
marmalade or low-sugar apricot
preserves
2 Tbsp. reduced-sodium soy sauce
2 Tbsp. rice vinegar
1 Tbsp. toasted sesame oil
1 clove garlic, minced
Nonstick cooking spray
12 oz. boneless pork loin chops,
cut into bite-size pieces
1 cup thin bite-size strips yellow
or red sweet pepper
6 cups shredded napa cabbage
1 cup chopped cucumber
4 green onions, bias-sliced
(^1) ⁄ 4 cup slivered almonds, toasted

1. For dressing, in a bowl stir
   together the fi rst fi ve ingredients
   (through garlic).


2. Lightly coat an unheated wok or
   large nonstick skillet with cooking
   spray. Heat over medium-high heat.
   Add pork; cook and stir 2 minutes. Add
   sweet pepper; cook about 3 minutes
   or until pork is no longer pink and
   sweet pepper is crisp-tender, stirring
   occasionally. Add one-fourth of the
   dressing; stir until well coated.
   Remove from heat.


3. Place cabbage in a large bowl.
   Drizzle remaining dressing over
   cabbage; toss to coat. On a serving
   plat er layer cabbage, pork mixture,
   and cucumber. Sprinkle with green
   onions and almonds. Serve
   immediately.
   PER SERVING: 242 CAL. | 10 G TOTAL FAT
   (2 G SAT. FAT) | 59 MG CHOL.
   352 MG SODIUM | 16 G CARB. | 3 G FIBER
   10 G SUGARS | 23 G PRO