A family member of mine is recovering from a heart attack. We want to keep as much flavor as we can, but make things as healthy as possible. I am a pretty good cook and am open to creative options.
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Zucchini Bake.
Sounds gross, tastes great.
Yup, this will meet the criteria, because it serves six,
and it is extra virgin olive oil the cholesterol is low per serve.
The bacon only adds a tiny bit of yum to each piece but is not overwhelming in fat or cholesterol, the hint is to use quality ingredients.
3 x medium Zucchini (peeled then grated)
5 x eggs (lightly beaten )
1 x large onion (finely chopped)
100g diced bacon (fat cut off)
1 cup lite cheese (grated)
1 cup self raising flour (sifted)
1/2 cup extra virgin olive oil
Salt + Pepper to taste (less salt more pepper for heart patients)
***Combine all ingredients after there respective grating, chopping, etc. season to taste with salt and pepper.
(Dont use very much salt or you are defeating the purpose of the recipe
)
***Place in an 6" x 11" oven proof dish
***Bake in 180 degree celcius oven for 40mins or until golden brown.
**Yum, Yum! Serve with salad. (no dressing!)
PS I always think it tastes better the next day after its been refrigerated then reheated. I dont know why but it is more flavoursome.
Sorry dont know pounds and Fahrenheit conversions, but should be easy to google.
Good Luck!
If you want a great treat/dessert that is still heart healthy, try these Oatmeal Chocolate Chip Cookies. The are lower in fat and sugar than other cookies and have a lot of fiber!
For breakfast I like to make an "Egg Beaters" omelet. I pour about 1/2 cup Egg Beaters into a custard cup, and add the veggies I like, chopped onion, green pepper, mushrooms, tomato, etc. I also throw in some cut up Morningstar veggie sausage links and microwave until almost done, then add a little fat free shredded cheddar cheese. Cook long enough to finish the eggs and melt the cheese. Its' a quick, and easy hot breakfast.
oatmeal with soy milk, nuts and brewers' yeast
shrimp or salmon, red rice, kelp leaf roll or nori sheets with ketchup
cabbage slices, kelp noodle, concord red grape juice, chopped garlic, shitake mushroom w ketchup
eggplant paste, potato, beet slices with brewers' yeast for salt
Cheerios!!!
Quick Campanelle with Peas and Artichokes
Ingredients
8 ounces dried campanelle, radiatore or rotini pasta
1 cup frozen peas
1/2 cup frozen or canned artichoke hearts, (rinse if canned) coarsely chopped
2 cloves garlic, minced
1/2 cup chopped fresh tomato
1/2 cup finely shredded Pecorino Romano or Parmesan cheese
1 tablespoon extra virgin olive oil
2 tablespoons lemon juice
1/8 teaspoon ground black pepper
1/4 cup black forest ham, cut in slivers
Finely shredded Pecorino Romano or Parmesan cheese (optional)
Directions
Cook pasta according to package directions, adding frozen peas, frozen artichoke hearts (if using), and minced garlic the last 3 minutes of cooking time. Drain, reserving 1/4 cup of the pasta water.
In a large serving bowl toss together drained pasta mixture, the pasta water, canned artichoke hearts (if using), tomato, the 1/2 cup Pecorino Romano cheese, olive oil, and pepper. Toss to combine. Sprinkle with ham and, if desired, additional shredded cheese.
*Gorgeous George Burger
1 10-ounce package frozen soy burgers
3 tablespoons canned vegetable broth
1 8-ounce can pineapple slices (juice pack)
1/2 of a medium red onion, sliced
4 whole wheat hamburger buns, split
4 slices fat-free process or reduced-fat Swiss cheese (4 ounces)
4 tablespoons bottled fat-free thousand island salad dressing
4 leaves leaf lettuce
Directions
For a charcoal grill, grill burgers on the rack of an uncovered grill directly over medium coals for 8 minutes, turning once halfway through grilling and brushing with vegetable broth several times. Add pineapple and onion slices to grill for the last 3 minutes of grilling time, turning once halfway through grilling. Add bun, split side down, to grill for the last 1 minute of grilling time. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on grill rack over heat. Cover and grill as above.)
Serve burgers on grilled buns, topped with pineapple, onion, cheese, salad dressing, and lettuce.
Carmalized Onion Pizza
1 large red onion, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
4 6- to 7-inch whole wheat pita bread rounds
1 large tomato, quartered and sliced or 1 cup cherry tomatoes
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup finely shredded Romano cheese (1 ounce)
1/4 cup small fresh basil leaves or shredded fresh basil
Directions
In a medium saucepan cook onion slices and garlic in hot olive oil over medium heat, covered, for 10 to 15 minutes or until onion is very tender, stirring occasionally; set aside.
For a charcoal grill, arrange medium-hot coals around the edges of the grill. Test for medium heat in the center of the grill. Toast one side of each bread round directly over the coals for 1 to 2 minutes. Remove from grill. Top toasted side of each bread round with onion mixture, sliced tomato, mozzarella cheese, and Romano cheese.
Return bread rounds to center of grill (not directly over coals). Cover grill. Grill for 5 to 10 minutes or until cheese is melted and toppings are
BREAKFAST WRAPS
1 large red onion, thinly sliced
2 cloves garlic, minced
2 tablespoons olive oil
4 6- to 7-inch whole wheat pita bread rounds
1 large tomato, quartered and sliced or 1 cup cherry tomatoes
3/4 cup shredded reduced-fat mozzarella cheese
1/4 cup finely shredded Romano cheese (1 ounce)
1/4 cup small fresh basil leaves or shredded fresh basil
Directions
In a medium saucepan cook onion slices and garlic in hot olive oil over medium heat, covered, for 10 to 15 minutes or until onion is very tender, stirring occasionally; set aside.
For a charcoal grill, arrange medium-hot coals around the edges of the grill. Test for medium heat in the center of the grill. Toast one side of each bread round directly over the coals for 1 to 2 minutes. Remove from grill. Top toasted side of each bread round with onion mixture, sliced tomato, mozzarella cheese, and Romano cheese.
Return bread rounds to center of grill (not directly over coals). Cover grill. Grill for 5 to 10 minutes or until cheese is melted and toppings are
Quick Quessidilla Pockets
Ingredients
Nonstick cooking spray
1 tablespoon canola oil
1 large red sweet pepper, finely chopped
1/2 teaspoon onion powder
1/2 teaspoon chili powder
1-1/2 cups loose-pack frozen whole kernel corn, thawed
1 15 1/2-ounce can pinto beans, rinsed and drained
1-1/2 cups reduced-fat shredded Mexican cheese blend (6 ounces)
1/2 cup purchased salsa
6 8-inch flour tortillas
1 2 1/4-ounce can sliced pitted ripe olives (optional)
1/2 cup light dairy sour cream (optional)
Directions
1. Preheat oven to 450 degrees F. Coat a very large baking sheet with nonstick cooking spray; set aside. In a large nonstick skillet, heat oil over medium-high heat. Add sweet pepper, onion powder, and chili powder. Cook about 5 minutes or until pepper is tender, stirring occasionally. Stir in corn, beans, 1 cup of the cheese, and the salsa. Cook and stir until the mixture is heated through and cheese is melted.
2. To assemble the quesadillas, divide bean mixture among tortillas, spreading evenly over half of each tortilla. Fold over, pressing down gently. Place on prepared baking sheet. Sprinkle quesadillas with remaining 1/2 cup cheese and, if desired, olives.
3. Bake about 10 minutes or until cheese is melted and tortillas are golden brown and crisp. Cut each quesadilla into quarters. If desired, top quesadillas with sour cream.