Heart Healthy Recipes


Mediterranean Parsley Tabbouleh
   (serves 4, generous 1 cup each)

Ingredients    
•    1 cup water
•    ½ cup bulgur
•    ¼ cup lemon juice
•    2 tbsp. extra virgin olive oil
•    ½ tsp minced garlic
•    ¼ tsp salt
•    Freshly ground pepper to taste
•    2 cups finely chopped flat-leaf parsley (about 2 bunches)
•    ¼ cup fresh chopped mint
•    2 tomatoes, diced
•    1 small cucumber, seeded and diced
•    ½ small red onion, finely diced

Directions
1.    Combine water and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
2.    . Add parsley, mint, tomatoes, cucumber and red onion into the bulgur.
3.    Combine lemon juice, oil, garlic salt and pepper in a small bowl, then combine with bulgur mixture and toss.
4.    Serve at room temperature or chill for at least one hour to serve cold.

Source: http://www.eatingwell.com/recipes/parsley_tabbouleh.html accessed 6/9/15

Nutrition facts:
Calories: 165, Fat: 8g, saturated Fat: 1g, monounsaturated Fat: 6g, Cholesterol:  0g,  sodium: 175mg,  Total Carbs: 22g,  Fiber: 6g,  Protein 4g

Nutrition bonus! This recipe contains 100% daily value vitamin C & 70% daily value of vitamin A

 
Mediterranean Smothered Chicken (Serves 4)

Ingredients
•    1 lb. boneless, skinless chicken breasts (4 breasts)
•    extra virgin olive oil, garlic salt, pepper (enough to brush/coat chicken, approx. 2 tbsp.)
•    2 Tablespoons extra virgin olive oil
•    2 large shallots, chopped
•    3 garlic cloves, minced
•    salt & pepper
•    1 cup marinated roasted tomatoes, chopped (or sun dried tomatoes)
•    1 can quartered artichoke hearts, drained
•    2 Tablespoons capers
•    1 teaspoon lemon zest
•    1/2 cup chicken broth
•    1/4 cup half & half (or heavy cream)
•    juice from 1/2 lemon
•    1/4 cup grated parmesan cheese
•    1/4 cup chopped basil

Directions
1.    Pound chicken to even thickness then brush both sides with extra virgin olive oil and season with garlic salt and pepper. Sauté in a large skillet over medium-high heat for 3-4 minutes a side, or until no longer pink in the center. Remove to a plate then set aside.
2.    Let skillet cool off the heat for a few minutes, then return to burner and reduce heat to medium. Add extra virgin olive oil and shallots then season with salt and pepper and sauté until translucent, about 3 minutes. Add garlic then sauté for 30 more seconds, stirring constantly.
3.    Add roasted tomatoes, artichoke hearts, capers, and lemon zest then sauté until heated through, about 2 minutes. Add chicken broth, half & half, lemon juice, parmesan cheese, and basil then reduce sauce slightly, about 2 minutes
4.     Smother with tomato and artichoke mixture. Serve atop whole wheat angel hair, or spaghetti squash.

Source: http://iowagirleats.com/2013/03/05/mediterranean-smothered-chicken/    accessed 6/3/15

Nutrition facts:
Calories: 275, Fat: 21g, Saturated Fat: 5g,  Monounsaturated Fat: 12g,  Polyunsaturated Fat: 2g,  Cholesterol:  28g,  sodium: 634mg,  Total Carbs: 11g,  Fiber: 4 g,  Protein 10g (Pasta not included in nutrition facts)


Almond Strawberry Chia Seed Pudding (serves 6)

Ingredients
•    2 cups almond milk
•    1 package (16oz) fresh strawberries, hulled
•    ¼ cup honey
•    ½ cup chia seeds
•    1 tsp vanilla extract

Directions
1.    Blend almond milk and strawberries in a blender until smooth & pour into large bowl.
2.    . Combine chia seeds, honey and vanilla extract in bowl with strawberry/almond milk blend, mix well.
3.    Cover bowl with plastic wrap and chill for at least four hours until set.

Source: http://allrecipes.com/recipe/almond-strawberry-chia-seed-pudding/ accessed 6/9/15

Nutrition facts:
Calories: 159, Fat: 5g, saturated Fat: 0g, monounsaturated Fat: 3g, Cholesterol:  0g,  sodium: 61mg,  Total Carbs: 25g,  Fiber: 9g,  Protein 5g

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