Have a Heart-Healthy New Year

    Great-tasting, Good-for-you Entrées

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    What is Heart Healthy Anyway?

    In order for a main entrée to earn the American Heart Association “heart healthy” designation, a serving must be close to Mayo Clinic guidelines, which are as follows: less than 400 calories; less than 15 grams of fat; less than 400 milligrams of sodium; and less than 100 milligrams of cholesterol.

    Grilled Salmon with Dill Shallot Yogurt Sauce

    Grill salmon fillets over pre-oiled grill grates about four minutes. Flip and continue to grill for three to six more minutes or until cooked through. Meanwhile, mix together 4 oz Greek yogurt, 1 chopped shallot, 2 tablespoons lemon juice, and 2 tablespoons chopped dill. Set aside. Serve salmon topped with dollop of yogurt sauce. Serve with a medley of grilled or sautéed vegetables.

    Calories 192; fat 8g; saturated fat 1g; cholesterol 64mg;
    sodium 51mg; carbohydrates 4g; fiber 0g; sugar 1g; protein 26g

    Citrus Salmon with Bok Choy

    Preheat oven to 425 degrees. Slice 1 cup bok choy down the center and then thinly slice. Place four sheets of foil (about 12 inches square) on counter. Place bed of thinly sliced bok choy in center. Top with 1 lb of salmon fillets (skin side down). Mix together ¼ cup orange juice, 2 sliced green onion, 3 tablespoons hoisin sauce, and 2 teaspoons grated ginger in a small bowl. Spoon mixture evenly over fish. Fold up sides of foil and pinch tightly above fish and then at both ends. Bake for 12 to 14 minutes or until opaque in center and flaky. Transfer packets to plates and serve with jasmine rice.

    Calories 199; fat 8g; saturated fat 1g; cholesterol 63mg;
    sodium 256mg; carbohydrates 8g; fiber 1g; sugar 5g; protein 23g 

    Honey Mustard Pork Tenderloin

    Mix together 2 cups honey, 1/3 cup light brown sugar, 6 tablespoons cider vinegar, 3 tablespoons Dijon mustard, and 1½ teaspoons paprika. Pour sauce over 1lb pork tenderloin. Bake at 350 degrees for 20 to 30 minutes, basting occasionally. (Internal temp should be 160 degrees.) Remove pork to wire rack and let stand for 10 minutes before slicing. Pour pan drippings into saucepan, bring to a boil, and let simmer for 5 minutes. Pour drippings over pork and serve with steamed broccoli or roasted potatoes.

    Calories 349; fat 4g; saturated fat 1g; cholesterol 74mg;
    sodium 337mg; carbohydrates 53g; fiber 0g; sugar 52g; protein 24g

    Roasted Garlic & Goat Cheese Stuffed Chicken

    Roasting the garlic: Cut about ½ inch from top of garlic head to expose cloves. Drizzle exposed cloves with a teaspoon of oil and wrap entire head tightly in foil. Bake at 350 degrees for 40 minutes or until soft. Let cool slightly. Squeeze roasted garlic into small bowl. Add 4 oz goat cheese, ½ teaspoon thyme and ½ teaspoon oregano to garlic. Mix until smooth. Gently lift up skin of the chicken breasts and pat about 1 tablespoon of cheese mixture under the skin of each. Pull the skin over the stuffing and secure with a toothpick if needed. Place chicken breasts on a baking sheet and drizzle with remaining tablespoon of olive oil (you can season with salt and pepper, but it adds sodium). Cook at 375 degrees for 35 to 40 minutes or until done. You can also use thinly sliced chicken breast and roll up with mixture inside.

    Calories 280; fat 18g*; saturated fat 6g; cholesterol 81mg;
    sodium 142mg; carbohydrates 2g; fiber 0g; sugar 0g; protein 27g.  

    Seared Steaks with Balsamic Glaze

    Preheat oven to 400 degrees. Spray steaks with canola spray. Heat an oven-proof pan (or grill pan) over high heat and turn on your fan. Spray pan with cooking spray and add steaks when hot (you should hear them sizzle). Leave for 2 minutes, then flip and cook for 2 more minutes. Place in oven for about 1 extra minute per half inch of meat (about 4 minutes for 2-in thick steaks). Remove steaks and let sit for a few minutes. With steak off to
    the side, add 2 teaspoons minced garlic to pan for 30 seconds. Add 3 tablespoons sherry, 2 tablespoons low sodium soy sauce, 1 tablespoon balsamic vinegar, and 2 teaspoons honey. Bring to a boil, reduce heat, and simmer for 1 minute. Serve on top of steaks.

    Calories 304; fat 21g*; saturated fat 8g; cholesterol 75mg;
    sodium 393mg; carbohydrates 5g; fiber 0g; Sugar 4g; protein 23g  

    Simple Scallop Salad with Prosciutto Crisps

    Preheat oven to 350 degrees. Line a baking sheet with parchment paper and place 3 slices prosciutto slices on top. Bake for 12 minutes. Let prosciutto cool on a paper towel. Divide 5 oz mixed greens and ½ cup basil in four bowls. Dust 16 oz scallops with flour. Heat olive oil in a skillet over high heat. Sear scallops for 1 to 2 minutes per side. Place on top of greens. Squeeze ½ of a lemon, about 4 tablespoons, on top of each bowl of greens and scallops. Crumble prosciutto and sprinkle on top.

    Calories 170; fat 6g; saturated fat 2g; cholesterol 47mg;
    sodium 394mg; carbohydrates 6g; fiber 1g; sugar 1g; protein 22g

     

    *The fat content for these items is just a smidge over the Mayo Clinic heart-healthy guideline.