QUICK TIPS FOR HEART HEALTHY MEALS

By Randy Mayor

 

 

Red Snapper over Sautéed Spinach and Tomatoes

 

Eating fish at least twice a week can help reduce the risk of heart disease. Perk up the flavor of broiled snapper with a Dijon mustard coating and fresh lemon, and serve it over spinach and tomatoes for an easy one-dish meal. Round out the menu with whole-grain rolls or steamed brown rice.

 

A tangy mixture of Dijon mustard and Italian dressing seasons both broiled snapper and sautéd vegetables. Serve with boil-in-bag brown rice or crusty dinner rolls.

Yield: 4 servings (serving size: 1 fish fillet, about 3/4 cup spinach mixture, and 1 lemon wedge)

Nutritional Information

Amount per serving :
Calories: 227
Calories from fat: 26%
Fat: 6.5g
Saturated fat: 1g
Monounsaturated fat: 1.5g
Polyunsaturated fat: 1.8g
Protein: 33.5g
Carbohydrate: 8.4g
Fiber: 2.5g
Cholesterol: 136mg
Iron: 3.9mg
Sodium: 588mg
Calcium: 120mg

Ingredients
3 tablespoons country-style Dijon mustard
3 tablespoons reduced-fat Italian dressing
4 (6-ounce) red snapper fillets
Cooking spray
1/2 cup chopped onion
1 (10-ounce) package fresh spinach (about 10 cups)
1 cup chopped red or yellow tomato
4 lemon wedges Preparation

 Preheat broiler.

 

Combine mustard and dressing, stirring with a whisk.

 

Arrange fish, skin side down, on a foil-lined baking sheet coated with cooking spray. Brush half of mustard mixture over fish. Broil fish 8 minutes or until fish flakes easily when tested with a fork.

 

While fish cooks, combine onion and remaining mustard mixture in a large nonstick skillet over medium heat. Cover and cook 2 minutes. Add half of spinach; cover and cook 1 minute or until spinach wilts. Add remaining spinach and tomato; cover and cook 1 minute or until spinach wilts. Stir well to combine. Serve fish over spinach mixture; serve with lemon wedges.

 

Pepper and Garlic-Crusted Tenderloin Steaks with Port Sauce

By Lee Harrelson



Tenderloin on a weeknight? Why not? Because they're so tender and tasty, very little prep is required, and they cook in under 10 minutes. For an elegant and easy meal, offer a quick-cooking rice pilaf and steamed green beans.                                 

 

Yield: 4 servings

 

Nutritional Information

 

Amount per serving

• Calories: 205
• Calories from fat: 33%
• Fat: 7.4g
• Saturated fat: 2.7g
• Monounsaturated fat: 3g
• Polyunsaturated fat: 0.3g
• Protein: 25.5g
• Carbohydrate: 6g
• Fiber: 0.4g
• Cholesterol: 76mg
• Iron: 2.1mg
• Sodium: 389mg
• Calcium: 36mg

Ingredients

 

2 teaspoons black peppercorns
1/2 teaspoon salt $
3 garlic cloves, minced $
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
Cooking spray $
1/4 cup port wine
1/4 cup canned beef broth
1 tablespoon chopped fresh thyme

Preparation

 

Place peppercorns in a small zip-top plastic bag; seal. Crush peppercorns using a meat mallet or small heavy skillet. Combine peppercorns, salt, and garlic in a bowl; rub evenly over steaks.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan. Reduce heat; cook 4 minutes on each side or until desired degree of doneness. Remove steaks from pan. Cover and keep warm.

Add port and broth to pan, stirring to loosen browned bits. Cook until reduced to 1/4 cup (about 3 minutes). Place 1 steak on each of 4 plates; drizzle each serving with 1 tablespoon sauce. Sprinkle each serving with 3/4 teaspoon thyme.