Recipes: Second Heart Healthy Menu

the recipes

february 98

Second Heart Healthy Menu

Maque Choux with Spicy Chicken

(makes 4 servings)

Maque Choux:
	olive oil cooking spray
1	medium onion, 4 ounces (120 g), chopped
1	medium red bell pepper, 6 ounces (180 g), seeded and chopped
2	large garlic cloves, minced
4	large sun-dried tomatoes (not packed in oil), soaked in warm water to cover for 10 minutes and drained
	pinch cayenne pepper
	salt (optional) and freshly ground black pepper to taste
2	cups (240 g) fresh or frozen corn kernels
1	cup (240 ml) fat-free low-sodium canned chicken broth
1	bay leaf
1	whole clove
1/2	teaspoon (1.25 ml) crushed dried thyme
3	black peppercorns
Spicy Chicken:
1	pound (480 g) boneless, skinless chicken breasts, trimmed of all fat
1	teaspoon (5 ml) paprika
1	teaspoon (5 ml) garlic powder
1/4	teaspoon (1.25 ml) freshly ground black pepper
1/4	teaspoon (1.25 ml) onion powder
1/4	teaspoon (1.25 ml) crushed dried thyme
1/4	teaspoon (1.25 ml) crushed dried oregano
1/8	teaspoon (0.6 ml) cayenne pepper
2	tablespoons (30 ml) fresh lime juice
	chopped parsley, for garnish (optional)

1.	Lightly spray a large saucepan with cooking spray. Add the onion, bell pepper, and garlic. Saute over low heat, stirring often, for 2 minutes. Chop the sun-dried tomatoes and add to pot along with the cayenne pepper, salt (if using), and black pepper. Continue to cook for another 2 minutes, stirring often.
2.	Stir in the chicken broth, bay leaf, whole clove, thyme, and peppercorns. Cover and simmer until most of the liquid has evaporated, about 15 minutes. Discard bay leaf, whole clove, and peppercorns.
3.	Meanwhile, cut chicken breasts crosswise into 2-inch (5-cm) strips. In a small bowl, combine paprika and remaining ingredients except lime juice and parsley. Toss with chicken strips.
4.	Place chicken pieces in a microwave-safe covered dish. Sprinkle with lime juice. Cover and microwave on HIGH for 4 minutes. Stir and continue to microwave on HIGH for another 1 to 2 minutes, until chicken is opaque throughout (cut to test).
5.	To serve, pile the Maque Choux in the center of a large platter. Surround with the chicken pieces, sprinkle with chopped parsley, and serve.

Per serving:	244 calories (10% calories from fat), 31 g protein, 3 g total fat (0.6 g saturated), 26 g carbohydrate, 5 g dietary fiber, 5 g dietary fiber, 66 mg cholesterol, 100 mg sodium
Exchanges:	3 very lean meat, 1 carbohydrate (1 bread/starch), 2 vegetable

Per serving (Maque Choux only):	112 calories (9% calories from fat), 5 g protein, 1 g total fat (0.2 g saturated fat), 24 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 25 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 2 vegetable

Romaine with Creamy Herb Dressing

(makes 4 servings)

1	small head of romaine lettuce, washed, crisped, and chopped
3	tablespoon (45 g) low-fat plain yogurt
2	tablespoons (30 ml) white wine vinegar
1	tablespoon (15 ml) olive oil
1	teaspoon (5 ml) Dijon mustard
1/2	teaspoon (2.5 ml) crushed dried oregano
1/2	teaspoon (2.5 ml) crushed dried thyme
1	tablespoon (5 ml) chopped fresh parsley

1.	Arrange equal portions of chopped romaine on each of 4 salad plates.
2.	In a small bowl, whisk together remaining ingredients. Drizzle the mixture over the romaine and serve.

Per serving:	61 calories (56% calories from fat), 3 g protein, 4 g total fat (0.6 g saturated fat), 4 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 49 mg sodium
Exchanges:	1 vegetable, 1 fat

Papaya and Star Fruit

(makes 4 servings)

1	large ripe papaya, peeled, ends trimmed, and cut crosswise into 4 slices
1	large star fruit (carambola), cut crosswise into 8 slices
1	tablespoon (15 ml) Grand Marnier or other orange liqueur (optional)

1.	Arrange 1 papaya slice and 2 star fruit slices on each of 4 dessert plates. Sprinkle with Grand Marnier (if using). Serve immediately.
Ed Note: No need to discard the papaya seeds; they are edible and delicious. Star fruit are available through mid-winter; but if not available, substitute a medium peeled and sliced Navel orange.

Per serving:	55 calories (4% calories from fat), 1 g protein, trace total fat (0.1 g saturated fat), 14 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 4 mg sodium
Exchanges:	1 carbohydrate (1 fruit)

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