Recipes: Third Heart-Healthy Menu

the recipes

february 98

Third Heart-Healthy Menu

Mixed Greens with Parmesan Dressing

(makes 4 servings)

6	cups (336 g) mixed baby greens or mesclun, washed and crisped
1	small yellow or red bell pepper, 6 ounces (180 g), seeded and thinly sliced
Vinaigrette:
1	tablespoon (15 ml)olive oil
1/4	cup (60 g) plain nonfat yogurt
1/2	tablespoon (7.5 ml) red wine vinegar
1/4	teaspoon (1.25 ml) crushed dried basil
1/8	teaspoon (0.6 ml) crushed dried thyme
1	tablespoon (15 ml) chopped fresh flat-leaf parsley
2	tablespoons (18 g) grated low-fat Parmesan cheese product
	freshly ground pepper to taste

1.	Place the greens and sliced peppers in a salad bowl.
2.	In a small bowl, combine all of the ingredients for the dressing; mix until well blended.
3.	Spoon dressing over the greens and toss. Serve at once.
Ed. note: The dressing can be made ahead and refrigerated for up to 2 days.

Per serving:	67 calories (45% calories from fat), 3 g protein, 4 g total fat (0.5 g saturated fat), 7 g carbohydrate, 2 g dietary fiber, 1 mg cholesterol, 42 mg sodium
Exchanges:	1 vegetable, 1 fat

Grilled Ostrich Filets
with Roasted Vegetables and Cannellini Beans

(makes 4 servings)

	olive oil cooking spray
3	cups (425 g) canned cannellini beans, drained and rinsed well
1 to 2	garlic cloves, minced
3	plum tomatoes, 9 ounces (270 g), seeded and thinly sliced lengthwise
4	ounces (120 g) portobello mushrooms, thinly sliced
6	ounces (180 g) sugar snap peas, strings removed
1 1/2	tablespoons (22.5 ml) red wine vinegar
1	tablespoon (15 ml) olive oil
1	tablespoon (15 ml) chopped fresh flat-leaf parsley
	freshly ground pepper

4	prepackaged 4-ounce (120 g) ostrich filets
	olive oil cooking spray
	freshly ground pepper

1.	Preheat oven to 425°F (220°C). Spray a 9 X 13-inch (22.5 X 32.5 cm) baking pan with cooking spray.
2.	Spread the beans in the bottom of the pan; sprinkle with minced garlic and stir. Top with sliced tomatoes, mushrooms, and sugar snap peas, placing each in a separate section on top. Sprinkle with vinegar and olive oil. Sprinkle with parsley and pepper.
3.	Roast 18 to 20 minutes, stirring gently after 15 minutes, until the mushrooms are tender and sugar snap peas are crisp cooked.
4.	While vegetables are roasting, spray the grill with cooking spray, and grill ostrich for 2 to 3 minutes per side, turning once. Grind fresh pepper over ostrich and let stand for 1 minute. Cut each filet into thin slices.
5.	To serve, divide the beans and vegetables on 4 dinner plates; place a fanned ostrich filet in the center.

Per serving:	380 calories (17% calories from fat), 33 g protein, 6 g total fat (1.0 g saturated fat), 35 g carbohydrate, 10 g dietary fiber, 90 mg cholesterol, 525 mg sodium
Exchanges:	4 lean meat, 2 carbohydrate (2 bread/starch), 1 vegetable

Waffle Ice-Cream Sandwiches

(makes 4 servings)

4	fat-free frozen waffles
2	cups (352 g) fat-free, no sugar added ice cream
4	perfect strawberries

1.	Toast the waffles until browned. Cut each in half.
2.	Place a half waffle on each dessert plate. Top with 1/2 cup (88 g) scoop of ice cream. Top with other waffle half, turning the top waffle to form a "t."
3.	Cut each strawberry into thin slices, not cutting through the stem end. Fan out slices and place on top of each sandwich to garnish. Serve immediately.

Per serving:	149 calories (0% calories from fat), 6 g protein, 0 total fat (0 saturated fat), 32 g carbohydrate, 0 cholesterol, 185 mg sodium
Exchanges:	2 carbohydrate (2 bread/starch)

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