MEDITERRANEAN DIET RECIPES IN 5 STEPS OR

MEDITERRANEAN DIET RECIPES IN
5 STEPS OR LESS
Susan Levy, Publisher
The Well-Fed Heart
33 Recipes
Dietician-Approved
From The Well-Fed Heart Recipe Collection
Contents
Introduction......................................................................................................................... 6
Soups ................................................................................................................................... 8
Warm Gazpacho with Sizzling Fish ............................................................................... 9
Chilled Cherry Tomato and Sweet Pepper Soup .......................................................... 11
Minestrone Soup ........................................................................................................... 13
Savory Shrimp and White Bean Stew ........................................................................... 15
Portuguese Lentil Soup ................................................................................................. 17
Hearty Spinach and Bean Soup..................................................................................... 19
Whole Grains, Lentils and Beans...................................................................................... 20
Barley and Vegetable Ragout ....................................................................................... 21
Lemon Mint Tabouli with Pan-Seared Salmon ............................................................ 23
Party Paella ................................................................................................................... 25
Sweet Barley Pilaf......................................................................................................... 27
Rainbow Lentil Medley ................................................................................................ 29
Italian White Beans and Garlicky Swiss Chard ............................................................ 31
Hearty Chicken Harvest Dinner .................................................................................... 32
Greek Chicken with Herbed Yogurt Sauce ................................................................... 34
Chicken Scallopini in Lemon Basil Sauce .................................................................... 36
Veggies ............................................................................................................................. 38
Easy Ratatouille ............................................................................................................ 39
Easy Mix and Match Roasted Vegetables .................................................................... 41
Broiled Tomatoes Parmesan ......................................................................................... 43
Chunky Tomato Basil Sauce......................................................................................... 44
Roasted Cauliflower and Carrots in Mustard Sauce ..................................................... 45
Pasta .................................................................................................................................. 47
Super Greens Pasta Bake .............................................................................................. 48
Pasta Puttanesca ............................................................................................................ 49
Cioppino Shrimp ........................................................................................................... 51
Salads ................................................................................................................................ 53
Herbaceous Garbanzo Bean and Tomato Salad ............................................................ 54
Nouvelle Salade Niçoise ............................................................................................... 55
Green Gusto Salad ........................................................................................................ 57
Dilled Cucumbers with Yogurt Dressing ...................................................................... 59
Grapefruit and Avocado Salad ...................................................................................... 61
Upside-Down Wilted Spinach Salad ............................................................................ 62
Eggs................................................................................................................................... 64
Spanish Baked Omelette ............................................................................................... 65
Frittata Supra................................................................................................................. 67
Treats................................................................................................................................. 69
Delicious Yogurt Parfait ............................................................................................... 70
Sweet and Spicy Grilled Fruit ....................................................................................... 71
About the Author ............................................................................................................... 73
BONUS: Grains and Legumes Cooking Guide................................................................. 74
BONUS: Free One Week Meal Plan ................................................................................. 75
Copyright Susan Levy, 2013 – All rights reserved
Introduction
I began identifying with the Mediterranean Diet one summer while trekking around Italy
and Greece with a back pack and my sister. Part of that amazing experience was, of
course, discovering the region’s food culture, though we didn’t think of it like that back
then.
What were these ingredients? Olive oil and garlic, fresh herbs and spices with punch and
earthiness that made everything taste so wonderful and fresh. It was a far cry from the
white bread/Crisco fried diet of my Southern upbringing. Little did I know then it was
also the beginning of a lifelong journey toward heart-healthy living.
What is the Mediterranean Diet?
“Diet” is the Greek word meaning “a way of life”. Certain ingredients of the
Mediterranean Diet may vary from region to region depending on what’s customary or
seasonal, but at the center of this diet are plant based foods – vegetables and fruit, whole
grains and bread, beans and lentils, olive oil, nuts and seeds. It also includes some fish,
chicken, eggs and dairy. Red meat is infrequent and portions are small. Wine is fine.
Moderation reigns. Portion control works. Exercise is part of the Mediterranean Diet, too.
Unfortunately, in American culture as we have prospered, our “way of life” has become
one of highly processed foods that are engineered for addictive taste and smell through
added sugar, salt, fat and chemicals; convenience foods and fake foods that are marketed
as real foods. As a result, our rate of obesity, diabetes, heart disease, cancer and other
chronic diseases and conditions has soared.
Eating is social
The social aspect of eating is prominent in every region of the Mediterranean. Eating is a
social act with family and friends. As our American way of life has become faster paced,
we have drifted away from dining together on a regular basis. In adopting the
Mediterranean Diet, let’s not forget to embrace its social aspects, too.
Not a fad diet
In 2004, with a leap of faith, we started writing about the Mediterranean Diet as an
excellent evidence-based diet plan that works for life. Unlike fad diets, it doesn’t deprive
people of any food groups. I think that’s why it is so sustainable. You can stay on it for
life and feel enriched by these minimally processed ingredients. Today there are still
research studies being published that reinforce the underlying good nutrition of the
Mediterranean Diet. One recent study involving people at high risk for heart disease and
stroke showed the Mediterranean Diet reducing this group’s risk by up to 30%.
For the busy home cook
We created these recipes with just 5 steps or less for the busy home cook. All are
dietitian-approved. The pictures tell the story, because these Mediterranean recipes really
are as delicious as they look. Most importantly, they work — making it easy and quick to
get started and experience the health benefits.
A Guide
Think of these recipes as a guide. For instance, most of the recipes can be made for
vegetarians and meat/fish lovers alike. Just add or subtract your favorite ingredients in a
balanced way. Chicken for fish, tuna for sardines. Feel free to substitute the seasonal
ingredients you have available for some of ours, too. And, remember to cook enough for
leftovers the following day or freeze extra for later.
Bonus
If you want to organize these recipes into a weekly plan but aren’t sure how to go about
it, the last page of this book gives you an example with a grocery list, too.
This short collection of Mediterranean Diet Recipes is meant to pique your interest in
cooking to upgrade your health. I hope it’s the beginning of your new “way of life”.
Remember –
If I can do it, you can too.
Susan Levy
Publisher
The Well-Fed Heart
www.wellfedheart.com
1
Soups
Delicious in any season, these soups start with an abundance of food from plant sources.
All of the natural healthy tastes are in play – sweet, savory, spicy and soothing.
Warm Gazpacho with Sizzling Fish
Warm Gazpacho with Sizzling Fish
Serves 6
Here we take one of the best-loved summer cold soups and re-invent it for winter
pleasure. Get your Omega-3’s and the healthy goodness of tomatoes all at the same time.
4 large tomatoes, quartered, seeded and chopped (approx 3 cups)
1 large cucumber, peeled, seeded and chopped
1 medium onion, chopped (approx 1 cup)
1 red bell pepper, chopped
1 garlic clove, minced
2 tablespoons chopped fresh herbs such as basil, thyme, oregano or parsley
¼ teaspoon smoked paprika
¼ teaspoon black pepper
2 cups canned low-sodium tomato juice
2 tablespoons olive oil
1 ½ pounds cod or other thick, firm white fish, cut in 6 equal portions
Optional garnish: chopped scallions
1. Place first 8 ingredients in food processor and puree until well-mixed but still
coarsely textured.
2. Add tomato juice and pulse once or twice to blend.
3. Warm finished gazpacho to serving temperature but DO NOT BOIL.
4. Heat olive oil in large skillet over medium heat until just starting to smoke. Sauté
fish 2 minutes per side or until lightly browned. Ladle soup into bowls and gently
place fish on top so it looks like it is floating.
Per serving: 198 calories, 22g protein, 14g carbohydrate, 4g fat, 1g sat fat, 1g mono fat, 47mg
cholesterol, 3g fiber, 142mg sodium
THE SEASONED COOK If tomatoes are unavailable or expensive, you can use 2 large
cans of skinned tomatoes, whole or chopped. Make a double batch and freeze leftovers
for another meal
Chilled Cherry Tomato and Sweet Pepper Soup
Chilled Cherry Tomato and Sweet Pepper Soup
Serves 6
Tomatoes and red peppers are a dynamic duo full of carotenoids known for protecting
against cancer and heart disease. Put the team to work for your health in this make ahead
soup that’s a refreshing respite when served chilled on a hot summer day. Perfect as a
tempting appetizer or with a side salad or sandwich.
2 pints cherry tomatoes
½ teaspoon each sea salt and ground black pepper
2 shallots, finely diced
1 cup roasted red bell pepper, diced
3 tablespoons champagne or sherry vinegar
Garnish
2 teaspoons Anaheim or Serrano chili, diced
1 avocado, diced
1 tablespoon chopped basil or cilantro
1. In a 3-quart saucepan over medium-high heat, combine 1 cup water, salt and
shallots. Add tomatoes, cover pan, and heat until they pop, about 5 minutes. Be
sure to keep enough water in the pan to prevent tomatoes from scorching. Add a
few tablespoons of water if needed.
2. Lower heat; add peppers and cook for 25 minutes, covered. Puree soup and chill
in refrigerator.
3. To serve: combine vinegar, chili, avocado and herbs in a bowl. Ladle soup into
bowls and garnish with vinegar mixture.
Per serving: 93 calories, 2g protein, 10g carbohydrate, 4g fiber, 6g fat, 1g saturated fat, 4g mono
fat, 0 mg cholesterol, 259mg sodium
THE SEASONED COOK Sun Gold or Sweet 100 cherry tomatoes may need a bit more
vinegar to balance the soup. You can buy jars of roasted peppers at the grocery store, but
it’s easy to do at home: toss them whole into a 375°F oven until the skins brown and
blister (about 20 minutes). Take the peppers from the oven and put into a paper bag or
covered bowl and let them steam until easy to touch, then peel away the skins.
Minestrone Soup
Minestrone Soup
Serves 10
On a cold day when you need warming up, there’s nothing better than a homemade
minestrone soup. We like to make the whole recipe and then have it during the week for
lunch or a quick dinner, or deliver it to friends and family as a surprise. The ingredient
list may be a little long, but most of these should be staples in your kitchen. If not, put
them on your list! Italian bread and romaine salad complete the meal.
1 tablespoon olive oil
2 cloves garlic, minced
1 medium onion, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
1 28- ounce can tomatoes, peeled Italian style
1 zucchini, chopped
1 potato (½ lb) peeled and chopped
1 14-ounce can red kidney beans
6 cups fat free broth, chicken or vegetable, low-sodium
1 teaspoon each dried basil and oregano
2 ounces pasta, (such as broken spaghetti)
Optional Garnish: Parmesan cheese
1. Sauté onion, garlic, celery and carrots in olive oil, until onions are translucent, 3-5
minutes,
2. Add the remaining ingredients except pasta. Stir. Bring to boil & simmer for 20
minutes.
3. Add pasta (broken spaghetti is an excellent choice). Cook for 8-10 minutes
longer, until pasta is al dente, not mushy. Stir frequently to keep pasta from
sticking together.
4. Serve in bowls & garnish with Parmesan cheese.
Per serving: 149 calories, 8g protein, 25g carbohydrate, 3g fat, 1g sat fat, 2g mono, 1mg
cholesterol, 5g fiber, 370mg sodium
THE SEASONED COOK A variety of seasonal vegetables can be substituted or added
such as green beans, summer squash, and mushrooms. Navy beans instead of kidney
beans would give the soup a whole new look.
Savory Shrimp and White Bean Stew
Savory Shrimp and White Bean Stew
Serves 4
Here’s a “shrimply delicious” option for a heart-healthy dinner tonight! This stew
features succulent shrimp, rich in omega-3 fatty acids and creamy cannellini beans, a
super source of protein and soluble dietary fiber.
Try this with: Even heartier over steamed brown rice, or toss in some frozen okra for a
southern twist!
2 tablespoons olive oil
1 medium onion, chopped
3 garlic cloves, minced
1 15-ounce can cannellini beans, drained and rinsed
1 14-ounce can diced low-sodium tomatoes, drained
1 teaspoon each dried oregano, basil, and rosemary
3 cups low-sodium chicken broth
1 pound small frozen shrimp, thawed and peeled
½ cup parsley, chopped
1. Heat olive oil in a soup pot. Add onion and garlic and cook, stirring frequently,
until the onion softens, about 3 minutes.
2. Stir in the cannellini beans, tomatoes, oregano, basil, and rosemary.
3. Add the chicken broth and bring to a boil over high heat. Reduce heat and simmer
until the stew is slightly thickened, about 15 minutes.
4. Add the shrimp and simmer just until cooked through, about 2 minutes.
5. Add parsley and serve.
Per serving: 377 calories, 37g protein, 35g carbohydrate, 11g fat, 2g sat fat, 6g mono fat, 170mg
cholesterol, 8g fiber, 234mg sodium
THE SEASONED COOK For a heartier meal, serve this stew over a scoop of cooked
brown rice.
Portuguese Lentil Soup
Portuguese Lentil Soup
Serves 6
Last year we were on Cape Cod and lunched on a Portuguese soup, thick with kale and
sausage. This is our heart-healthy twist on that classic. Our version offers both lowcalorie, nutrient-dense kale; lentils, which provide great fiber and folate, and of course,
some sausage for flavoring.
½ pound spicy chicken sausage (about 3), sliced into ½-inch pieces
1 small onion, diced
1 cup lentils, picked over, rinsed
3 cups water
2 cups low-sodium chicken broth
½ bunch kale, collards, or Swiss chard, stems and center ribs discarded and sliced thin
(about 2 cups)
1 tablespoon lemon juice
Fresh ground black pepper
1. In a 3-quart heavy saucepan, brown sausage over moderate heat. Add onion and
cook until soft and golden.
2. Add lentils, water and broth and bring to boil. Simmer covered, 30 minutes, or
until lentils are almost tender.
3. Add greens and simmer, uncovered, until tender, 10 minutes. Just before serving,
add lemon juice and sprinkle pepper to taste.
Per serving: 233 calories, 16g protein, 25g carbohydrate, 11g fiber, 8g fat, 2g sat fat, 3g mono fat,
20mg cholesterol, 328mg sodium
THE SEASONED COOK Take advantage of the vast array of winter greens, collards,
Swiss chard, and escarole in this easy to make soup. Make a large batch to enjoy
leftovers, freeze, or feed a crowd with a green salad and hearty bread.
Hearty Spinach and Bean Soup
Hearty Spinach and Bean Soup
Serves 4
Make Popeye proud! This satisfying soup is ready faster than you can say “I am what I
am!” Fresh spinach, low in calories and high in phytonutrients, protein-packed beans and
dashes of cinnamon and cumin make this soup super delish! Add depth with fire-roasted
tomatoes or smoked paprika.
1 15-ounce can low-sodium kidney or navy beans, drained and rinsed
1 24-ounce can low-sodium tomatoes, chopped, undrained
2 cups vegetable or chicken broth, low-sodium
1 medium onion, chopped
1 teaspoon ground cinnamon
1 teaspoon ground cumin
2 cups chopped spinach
pepper to taste
1. In a large soup pot stir in first 6 ingredients.
2. Heat soup to boiling; reduce heat and simmer 5 to 10 minutes.
3. Stir spinach into soup. Season to taste with pepper.
Per serving: 198 calories, 12g protein, 35g carbohydrate, 2g fat, 0g sat fat, 0g mono fat, 0mg
cholesterol, 12g fiber, 327mg sodium
THE SEASONED COOK It’s easy to use spinach these days because it comes prebagged. Just rinse and cut off the stems.
2
Whole Grains, Lentils and Beans
The Mediterranean Diet includes all plant-based foods, including the ones in this chapter.
The important concept is portion control. Think of ¼ of your plate being covered by
whole grains, lentils or beans, important sources of fiber and complex carbohydrates.
Remember that if you’re adding fish or meat for the protein, keep that portion to only ¼
of your plate as well.
The Cooking Guide for Grains and Legumes in the back of this book gives a quick
reference that you’ll want to keep close at hand.
Barley and Vegetable Ragout
Barley and Vegetable Ragout
Serves 6
When facing a busy week, we appreciate a one-dish make-ahead option. This satisfying
vegetarian meal awakens barley’s earthy overtones—a perfect backdrop for savory winter
vegetables.
1¾ cups low-sodium vegetable or chicken broth
¾ cup barley, rinsed
2 tablespoons olive oil
1 large onion, thinly sliced (about 1½ cups)
2 cloves garlic, thinly sliced
½ pound mushrooms, quartered
½ teaspoon salt (optional)
4 cups vegetables cut in ½ inch cubes (e.g. carrots, parsnips, brussel sprouts, cauliflower,
yam)
½ teaspoon black pepper
1 15 ounce can tomatoes with mild green chilies, undrained
1 yellow bell pepper, sliced into strips
½ cup flat leaf parsley, coarsely chopped
3 tablespoons chopped fresh herbs: rosemary, thyme, sage
¼ cup grated Parmesan
1. In a medium saucepan, bring broth to a boil. Add barley, cover pan and reduce
heat to low for 30-40 minutes until barley is tender and broth is absorbed.
2. Meanwhile, prepare all vegetables. Heat oil in a large skillet over medium-high
heat. Sauté onion, garlic, salt and mushrooms until onion is soft, about 3 minutes.
Add root vegetables and pepper, sauté for another 5 minutes, stirring frequently to
prevent burning.
3. Add tomatoes, reduce heat to medium-low, cover and simmer until vegetables are
tender, about 8-10 minutes.
4. Add bell pepper, parsley and barley to skillet and mix well. Cover and simmer
until heated through. Combine herbs with cheese, garnish and serve.
Per serving with salt: 258 calories, 14g protein, 44g carbohydrate, 7g fat, 2g sat fat, 4g mono fat,
4mg cholesterol, 9g fiber, 460mg sodium. Without salt: 260mg sodium
THE SEASONED COOK Dried herbs work equally well in this recipe. Add them with
the tomatoes in step 3. Cooking vegetables in a large skillet instead of a pot allows them
to caramelize (turn brown), which boosts flavor.
Lemon Mint Tabouli with Pan-Seared Salmon
Lemon Mint Tabouli with Pan-Seared Salmon
Serves 4
A great dish in hot and cold weather, the flavors are warm and the mint is cooling. It’s
easy to make extra tabouli for lunches later in the week.
¾ cup bulgur
1 tablespoon olive oil
1 lemon, zest and juiced
¼ teaspoon kosher salt
½ teaspoon ground black pepper
2 cloves garlic, minced
½ cup curly parsley, finely chopped
1½ cups mint, finely chopped
4 stalks green onion, finely chopped
1 cup ripe tomato, ¼ inch diced
1 pound salmon filets, skin-on, cut into 4 portions
½ teaspoon freshly ground black pepper
2 tablespoons olive oil
1. Place bulgur in a small bowl and add ¾ cup boiling water. Cover with plastic
wrap and set aside for 30 minutes. Fluff up with a fork after the water is
completely absorbed.
2. In a large mixing bowl, combine the olive oil, lemon zest and juice, salt, and
black pepper. Stir in garlic, parsley, mint, onion and tomato. Add bulgur and mix
well.
3. Season flesh side of salmon filet with a sprinkle of pepper. Heat olive oil in a
large nonstick sauté pan over medium-high heat.
4. Add fillets flesh side down and sear for 4 minutes and then turn over and cook
another 4 minutes until fish is barely translucent in the center. Serve over the top
of the tabouli.
Per serving: 388 calories, 30g protein, 31g carbohydrate, 21g fat, 3g sat fat, 12g mono fat, 51mg
cholesterol, 11g fiber, 370mg sodium
THE SEASONED COOK Chicken and pork partner well with this fiber-rich whole grain.
It’s easy to overcook fish: Plan on just 6 to 8 minutes per inch of thickness, or when the
middle is still a bit shiny. It will continue to cook off the heat.
Party Paella
Party Paella
Serves 6
Our heart-healthy and well-balanced paella sacrifices none of the flavor. We’ve used
sausage, chicken and shrimp, but in moderation. Coriander and turmeric contribute
beautiful color and flavor for an impressive but simple dish that looks like you spent
hours preparing. Toss a salad, and ring the dinner bell.
1 tablespoon olive oil
1 medium onion, chopped
2 red bell peppers, chopped
6 ounces low-sodium turkey or chicken sausage, cubed
½ pound boneless, skinless chicken breast, cubed
3 cups cooked brown rice, moist
1½ cups frozen peas, thawed
3 teaspoons lemon juice
3 garlic cloves, minced
2 teaspoon each coriander and turmeric
12 ounces small frozen shrimp, thawed and peeled
1. In a medium nonstick skillet, heat olive oil. Sauté onion, sausage, chicken breast,
and red pepper until sausage is cooked all the way through, about 5 minutes.
2. In a large bowl, mix together the cooked rice, peas, lemon juice, garlic, coriander,
and turmeric.
3. Add rice mixture to the skillet and stir until combined. Place shrimp on top,
reduce heat to low, and simmer until shrimp are pink, about 3 minutes. If rice
mixture is drying out, add a few tablespoons of water to keep it moist.
Per serving: 332 calories, 30g protein, 33g carbohydrate, 8g fat, 2g sat fat, 3g mono fat, 125mg
cholesterol, 5g fiber, 415mg sodium
THE SEASONED COOK This is a great recipe for festive occasions. It’s fast and easy
but looks like you took a long time in the kitchen. Shrimp is high in protein and low in
calories and fat. Read the label carefully for fat content in sausage.
Sweet Barley Pilaf
Sweet Barley Pilaf
Serves 6
This basic and affordable grain often gets passed up for its more exotic cousins.
However, this dish reminds us that barley has a lovely taste AND terrific health benefits.
Be sure to make extras for leftovers. Serve with Green Gusto Salad, found in the Salad
section of this book.
1 tablespoon olive oil
1 large onion, minced
1 cup mushrooms, sliced
1 celery stalk, chopped
½ cup slivered almonds
1 cup barley
¼ cup raisins, golden or black
Dash of salt
1 tablespoon each fresh rosemary and marjoram, minced or 1 teaspoon dried
3 cups chicken or vegetable broth, low-sodium
1. In large saucepan, heat olive oil and sauté onion until translucent. Add
mushrooms, celery and almonds. Cook 3-5 minutes.
2. Stir in barley, raisins and seasonings until barley is coated with other ingredients.
3. Add chicken broth and bring to a boil for 2 minutes, reduce to simmer for 55
minutes.
Per serving: 254 calories, 10g protein, 35g carbohydrate, 10g fat, 1g sat , 6g mono, 0mg
cholesterol, 8g fiber, 80mg sodium
THE SEASONED COOK Substitute other grains for the barley. Keeps well and makes
great leftovers.
Rainbow Lentil Medley
Rainbow Lentil Medley
Serves 4
We’re trying to eat at least one meatless dinner per week without losing flavor.The
colorful veggies and lentils are filled with nutrition in this fiber and protein rich meal.
The cheese creates a creamy satisfying taste, too.
2 cups broth, chicken or vegetable, low-sodium
1 cup water
1 cup lentils, rinsed
3-4 cloves garlic, minced
¼ teaspoon each black pepper and oregano
6 cups mixed vegetables, thinly sliced or diced, such as:
broccoli, squash, onion, red bell pepper, carrots
2 tablespoons fresh mint, finely chopped
2 ounces crumbled goat or blue cheese
Dressing
¼ cup lemon juice
2 tablespoons olive oil
1 tablespoon Dijon mustard
1. In a medium pot, bring chicken broth and water to boil. Add lentils, garlic, black
pepper and oregano. Reduce to simmer, cover and cook for 20 minutes. Drain any
remaining liquid.
2. Meanwhile, in a vegetable steamer, cook vegetables until just tender.
3. Put lemon juice, oil and mustard in a small jar and shake until blended.
4. Put all ingredients, except cheese, in a large bowl and toss until well coated.
5. Sprinkle cheese on top.
Per serving: 375 calories, 22g protein, 47g carbohydrate, 13g fat, 4g sat fat, 6g mono fat, 11mg
cholesterol, 19g fiber, 212mg sodium
THE SEASONED COOK This dish adapts to whatever beans or grains are in your pantry
and whatever vegetables are in season.
Italian White Beans and Garlicky Swiss Chard
Italian White Beans and Garlicky Swiss Chard
Serves 4
A lush combination of flavors teams with great nutrition for a double bonus dish.
1 tablespoon olive oil
2 cloves garlic, minced
4 cups Swiss chard or kale (about 1 bunch) rinsed and chopped
¼ cup low-sodium chicken broth
½ teaspoon red pepper flakes
1 15-ounce can white beans, drained and rinsed
¼ cup Parmesan cheese, grated
1.
2.
3.
4.
Heat oil in a large skillet over medium high heat.
Add garlic and cook until fragrant, about 30 seconds.
Stir in chard, broth and pepper flakes.
Cover and cook over medium heat about 4 minutes or until chard is wilted and
crisp-tender. Add beans and heat through.
5. Serve with freshly grated Parmesan cheese and a splash of balsamic vinegar, if
desired.
Per serving: 189 calories, 11g protein, 25g carbohydrate, 6g total fat, 2g sat fat, 3g mono fat, 6mg
cholesterol, 6g fiber, 182mg sodium
THE SEASONED COOK If choosing low-fat sausage (shown here), pick one with no
more than 3 grams of fat per 100 calories—or try a vegetarian version.
Hearty Chicken Harvest Dinner
Hearty Chicken Harvest Dinner
Serves 4
The ultimate one pot dinner — fast and easy to assemble with all the ingredients to
promote a healthy heart. Serve with a leafy green salad.
¾ pound chicken breasts, boneless, skinless
1 tablespoon olive oil
Olive oil spray
1 medium onion, thinly sliced
2 bell peppers, yellow or red, sliced
1 garlic clove, minced
1 14-16 ounce can diced tomatoes, low-sodium
2/3 cup chicken stock, low-sodium or white wine
1 tablespoon each oregano and basil
1 cup canned cannellini beans, rinsed and drained
1. Over medium heat, sauté the chicken in olive oil in a nonstick pan until golden
brown. Remove from pan.
2. Spray pan with olive oil, add onion, peppers, garlic and sauté until onions are
translucent, 3-5 minutes.
3. Add tomatoes with juice and stir. Place the chicken over mixture, add stock and
sprinkle with herbs.
4. Cover the pan and simmer for 30 minutes, stirring occasionally. To test when
chicken is done, poke a knife in meat and juices should run clear.
5. Mash half of the beans, then add to pot and stir into liquid until sauce thickens.
Add the rest of beans and simmer for 5 minutes more. Serve in bowls with green
salad and crusty bread.
Per serving: 294 calories, 28g protein, 29g carbohydrate, 6g fat, 2g sat, 4g mono, 68mg
cholesterol, 7g fiber, 109mg sodium
THE SEASONED COOK This is the perfect make-ahead dinner. Consider doubling the
recipe –it makes great leftovers. To save time, prepare the night before to step 4.
Greek Chicken with Herbed Yogurt Sauce
Greek Chicken with Herbed Yogurt Sauce
Serves 4
Heart healthy and full flavored…it’s Greek to you! Marinated for moistness, chicken
breasts say “opaa” when sauced with tangy low-fat yogurt spiked with fresh herbs and the
Vitamin C and Limonene of lemon juice and lemon peel.
1 cup plain low-fat yogurt
2 tablespoons finely grated lemon peel
1½ tablespoon lemon juice
2 tablespoons oregano and parsley, finely chopped
1 clove garlic, minced
¼ teaspoon salt
¼ teaspoon ground pepper
1 pound chicken breasts, boneless, skinless
1. Combine the yogurt, lemon peel and juice, oregano, parsley, garlic, salt and
pepper.
2. Put the chicken into a dish and spread about ¼ cup of the yogurt sauce over the
chicken. Cover with plastic wrap and refrigerate several hours or overnight. Cover
and refrigerate the remaining yogurt sauce.
3. Place the chicken on a rack in a baking pan and bake in a preheated 375 °F oven
for 30 minutes.
4. Turn the oven on to broil and continue cooking about 5 minutes, until the chicken
is browned and cooked through. (Adjust the rack higher if necessary)
5. Spoon the remaining yogurt sauce over the chicken and serve with veggie confetti
salad.
Per serving: 175 calories, 30g protein, 6g carbohydrate, 3g fat, 1g sat fat, 1g mono fat, 72mg
cholesterol, 1g fiber, 268mg sodium
THE SEASONED COOK This chicken can accompany a variety of salads, including
tabouli.
Chicken Scallopini in Lemon Basil Sauce
Chicken Scallopini in Lemon Basil Sauce
Serves 4
We used to be intimidated by scaloppini until we gained the confidence to substitute
chicken for the veal. Now, in less than 20 minutes, a meal fit for company!
1 tablespoon olive oil
½ cup dry white wine
½ cup low-sodium chicken broth
4 4-ounce skinless, boneless chicken breasts, pounded thin
2 tablespoons lemon juice
2 tablespoons capers, drained
½ teaspoon Worcestershire sauce
½ teaspoon ground pepper
½ cup chopped parsley
1. Heat oil in a nonstick skillet over medium-high heat. Add the wine and broth and
bring to a boil.
2. Add the chicken, turn heat to medium/low. Cover and simmer until cooked about
6-8 minutes.
3. Remove chicken to plate. Keep covered.
4. Turn heat to high and cook the sauce until reduced about 5-10 minutes. Add
lemon juice, capers, Worcestershire sauce, and pepper.
5. Add chicken and parsley to sauce and heat through.
Per serving: 180 calories, 27g protein, 2g carbohydrate, 4.5g fat, 1g sat fat, 2g mono fat, 72mg
cholesterol, .5g fiber, 409mg sodium
THE SEASONED COOK Cook with a rainbow of fruits and vegetables because they
contain phytochemicals that aid in disease prevention. The beta-carotene found in carrots
and the allicin in garlic are examples of phytochemicals.
3
Veggies
“Eat the rainbow!” is your best prescription for abundant health. That means veggies and
fruit, from the blackest blackberries to the palest mushrooms with lots of red, yellow,
orange and green in between, should cover up to half of your plate. Be generous with
herbs and spices to complement their natural flavors.
Easy Ratatouille
Easy Ratatouille
Serves 4 with leftovers
Ratatouille is so versatile that you can use our ingredients here or substitute what you
have on hand. Serve it alone or over pasta, polenta, or rice—or satisfy meat lovers by
adding a piece of protein. It keeps for days, too. Make a double batch and use leftovers
later in the week to serve with grilled fish.
1 tablespoon olive oil
1 large eggplant, peeled and cut into 1½ inch cubes
1 red bell pepper, seeded and coarsely chopped in 1″ pieces
1 green bell pepper, seeded and coarsely chopped in 1″ pieces
1 large onion coarsely chopped
3 medium zucchini cut in ¾” slices
6 cloves garlic, minced
2 large carrots cut in ½” slices
1 28-ounce can diced tomatoes with juice
2 tablespoons capers
¼ cup ripe olives, pitted and sliced
½ teaspoon black pepper
1. Spray oil in a large skillet over medium high heat. Sauté eggplant cubes stirring
constantly, until eggplant browns and starts to soften, about 5 minutes. Set aside.
2. Heat olive oil in large skillet and sauté peppers, onions, zucchini, garlic, and
carrots until onions are soft and transparent, about 8 to 10 minutes.
3. Add tomatoes, capers, olives, eggplant, and black pepper. Bring to a boil, cover,
and simmer 30 minutes until all vegetables are very tender and liquid is reduced.
Then serve.
Per Serving: 195 calories, 7g protein, 36g carbohydrate, 5g fat, 1g sat fat, 3g mono fat, 0mg
cholesterol, 11g fiber, 501mg sodium
Easy Mix and Match Roasted Vegetables
Easy Mix and Match Roasted Vegetables
Serves 4
Variety is the spice of life and the key to getting the most from your veggies. This super
flexible recipe allows you to make healthy choices based on what’s fresh and in season,
as well as what type of dish you’d like to prepare. You just start by roasting or grilling a
colorful cornucopia of veggies, and then tossing them with your favorite fresh herbs.
Delectably delicious on their own, this menu basic of simple roasted vegetables also
becomes your go-to for topping a pizza, tossing with pasta or scooping into salads.
There’s even a handy chart to make sure your combos come out just right!
Basic Roasted Vegetables
2 pounds vegetables (for example: carrots, white or sweet potatoes, Brussels sprouts, bell
peppers, onions, eggplant) cut into uniform wedges, chunks, or slices; green beans
trimmed
1 tablespoon extra-virgin olive oil
¼ teaspoon kosher or sea salt
¼ teaspoon ground black pepper
1 tablespoon chopped fresh herbs, such as chives, flat-leaf parsley, thyme, basil
1. Preheat oven to 400°F.
2. In a large bowl, toss the vegetables with oil, salt, pepper and herbs.
3. Spread the vegetables in baking pans just large enough to hold them in one layer,
keeping like vegetables together as they cook in the same amount of time. Roast,
stirring vegetables occasionally, until they are fork-tender, about 15-30 minutes
depending on type and size of vegetables.
4. Or, on the grill: toss vegetables with oil, herbs and seasonings, place on grill and
turn frequently for even cooking.
Per serving: 105 calories, 2g protein, 17g carbohydrate, 3g fiber, 4g fat, 1g saturated fat, 2g mono
fat, 0 mg cholesterol, 194mg sodium (analysis done with ½ pound each of potato, green beans,
carrots, red bell pepper).
THE SEASONED COOK Use this recipe throughout the year, choosing what’s in season
and looks best at the market. Make it fresh by trying 1 or 2 new vegetables each time.
Broiled Tomatoes Parmesan
Broiled Tomatoes Parmesan
Serves 4
Like lycopene? You should! This cardiovascular disease-fighting nutrient is found in
tomatoes, along with potassium, Vitamin C and folate. Sharp, zesty Parmesan and a
sprinkling of fresh basil make tomatoes truly tasty! Best in summer when tomatoes are at
their peak, so grow your own or look for them at Farmers’ Markets.
2 large, red tomatoes
1 tablespoon vinaigrette or bottled Italian, low fat salad dressing
2 tablespoons chopped basil
2 tablespoons shredded Parmesan cheese
1.
2.
3.
4.
5.
Turn on oven to broil.
Cut tomatoes in half and place cut side up on broiling pan.
Divide basil between 4 tomato halves, and drizzle with vinaigrette.
Divide Parmesan cheese among 4 tomato halves covering the basil.
Broil for 5 minutes or until the cheese melts and the tomatoes are softened.
Per serving: 45 calories, 2g protein, 4g carbohydrate, 3g fat, 0g sat fat, 0g mono fat, 2g
cholesterol, 1g fiber, 47mg sodium
Chunky Tomato Basil Sauce
Chunky Tomato Basil Sauce
Makes 2 cups
Why buy canned or bottled sauce? If you’re on a budget or want to control additives,
such as sodium and sugar, this all-purpose sauce is ready in 15 minutes. Double the batch
so there’s some extra to freeze.
1 tablespoon olive oil
1 cup onion, finely diced
2 cloves garlic, minced
1 15-ounce can diced tomatoes
2 tablespoons sweet basil, dried, or ¼ cup fresh chopped
¼ cup water or broth
1. Heat olive oil over medium heat in pan, add onion and garlic. Sauté for 2-3
minutes or until onion is barely translucent.
2. Add tomatoes and basil, stir and bring to low boil for 3-5 minutes depending on
desired thickness.
Per ½ cup serving: 65 calories, 2g protein, 8g carbohydrate, 4g fat, 1g sat fat, 3g mono fat, 0mg
cholesterol, 2g fiber, 11mg sodium
THE SEASONED COOK Most people think of tomato sauce as just a basic for pasta, but
when you’re making your own–why be ordinary? Try adding more heat with chili flakes,
sweetness with diced carrots, or a chunkier texture with mushrooms, zucchini, or white
beans. Tomatoes have nutrients which are known for lowering your LDL cholesterol.
Roasted Cauliflower and Carrots in Mustard Sauce
Roasted Cauliflower and Carrots in Mustard Sauce
Serves 4
This dish is an amazing combination of flavors and textures. It’s sweet, savory and
crunchy. It’s versatile and goes well with chicken, pork, beef and vegetarian dishes. Both
healthy and satisfying!
1 small head cauliflower, trimmed into florets (about 2 cups)
4 large carrots (about 1 pound), diagonally cut into 1″ slices
2 teaspoons olive oil
½ teaspoon pepper
For mustard sauce
1 tablespoon olive oil
2 tablespoons Dijon prepared mustard or a favorite mustard
1 teaspoon prepared horseradish
1 teaspoon honey
¼ cup chopped fresh parsley
Salt to taste, optional
Preheat oven to 425°.
1. In a bowl, toss cauliflower florets and carrots with 2 teaspoons olive oil and
pepper. Cover and microwave 5 minutes.
2. Spray a baking sheet with cooking oil spray. Place vegetables in a single layer on
the sheet. Roast 10 minutes, until vegetables are tender and cauliflower edges are
browned.
3. For the sauce: While the vegetables are roasting, combine olive oil, mustard,
horseradish, and honey in a small bowl.
4. Remove vegetables from oven, toss with the sauce and parsley.
Per serving: 131 calories, 3g protein, 15g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 0mg
cholesterol, 5g fiber, 194mg sodium
4
Pasta
Mediterranean’s cook their pasta al dente (barely done) which keeps the carbohydrates
from turning to sugar too quickly unlike when pasta is cooked until mushy. Choose
whole grain pastas over refined white, and these days there are many options available. If
using processed sauce, be sure to read the food labels for added sodium, sugar and fat.
And remember, one portion is two ounces.
Super Greens Pasta Bake
Super Greens Pasta Bake
Serves 8
Sometimes, you just want a casserole that you can make ahead and pop in the oven later.
It looks familiar with the tomato sauce, whole grain pasta, and cheesy topping. And the
dark leafy greens add so much nutrition with great taste.
12 ounces dry whole wheat pasta (fusilli or other)
3 cups tomato sauce with onions and garlic (no salt added)
2 cups sliced mushrooms
4 cups dark leafy greens like kale, spinach or Swiss chard
1 ½ cups shredded part-skim mozzarella cheese
Optional: 2 cups cooked, diced protein such as chicken or low-fat turkey sausage
1. Cook pasta according to package directions, drain.
2. Preheat oven to 375°.
3. In a bowl, combine tomato sauce, mushrooms and kale with the pasta and mix.
Add optional chicken or sausage if using. Add pepper to taste.
4. Pour into oven-proof casserole dish. Top with cheese and bake 20-30 minutes,
until heated through and cheese is bubbly.
Per serving: 242 calories, 13g protein, 37g carbohydrate, 5g fat, 3g sat fat, 1g mono fat, 11mg
cholesterol, 2g fiber, 130mg sodium
THE SEASONED COOK Assemble this dish the night before. Taste tomato sauce before
using – if needed, add seasonings. Red pepper flakes are a spicy addition. Fiber content
of whole wheat pasta can vary by manufacturer – check the labels.
Pasta Puttanesca
Pasta Puttanesca
Serves 4
Sardines give this dish a subtle flavor but don’t overwhelm it. Our advice is to try it and
listen to the rave reviews. Then you can decide if you want to reveal your secret
ingredient. This pasta also makes for great leftovers.
1 tablespoon olive oil
6 cloves garlic, minced
1 3.75-ounce can sardines, packed in water, drained
1 28-ounce can diced or crushed tomatoes
3 tablespoons capers
½ cup olives, green or black, pitted and chopped
¼ teaspoon cayenne pepper
½ teaspoon black pepper
2 teaspoons oregano, fresh chopped or 1 teaspoon dried
2 teaspoons basil, fresh or 1 teaspoon dried
8 ounces dried whole wheat pasta, rotelle or seashell
2 tablespoons parsley, chopped
2 tablespoons parmesan cheese
1. Heat the olive oil over medium heat. Add garlic and sardines and stir together to
form a paste, about 3 minutes.
2. Add tomatoes, capers, olives, red and black pepper, oregano, and basil. Simmer
for 15 minutes.
3. Meanwhile, cook pasta in 4 cups water until al dente and drain.
4. Combine pasta and sauce and toss to coat.
5. Divide onto 4 plates, garnish with parsley and parmesan cheese, and serve.
Per Serving: 340 calories, 17g protein, 52g carbohydrate, 10g fat, 2g sat fat, 5g mono fat, 19mg
cholesterol, 2g fiber, 608mg sodium.
THE SEASONED COOK You don’t have to debone the sardines before cooking. And,
they provide a good source of calcium.
Cioppino Shrimp
Cioppino Shrimp
Serves 4
It may sound like a lot of garlic, but you’ll be surprised at how mild the garlic flavor is
when prepared this way. For a more hearty meal, serve over whole wheat pasta. If you
don’t cook with wine, substitute chicken or vegetable broth.
1 tablespoon olive oil
1 onion, thinly sliced
8 cloves garlic, peeled and chopped
1 cup red wine
1 teaspoon oregano
½ teaspoon each, basil and black pepper
1 red bell pepper, thinly sliced
2 carrots, diced
2 stalks celery, thinly sliced
12 mushrooms, sliced
1 14-oz can diced tomatoes, low-sodium
2 tablespoon tomato paste
1 pound raw shrimp, peeled and deveined
8 ounces whole wheat pasta
1. Heat oil in large nonstick pan over medium-high heat. Sauté onion and garlic until
golden. Add wine, scraping up any browned bits from the pan.
2. Add peppers, carrots, celery, mushrooms, tomatoes, tomato paste, herbs and
spices, and pepper. Cover pan tightly and simmer slowly for 20 minutes.
3. Add shrimp to pan, cover and simmer for an additional 5 minutes, or until shrimp
turns pink. Be careful not to overcook at this step so that the shrimp remains
juicy.
4. While cioppino is cooking, boil whole wheat pasta. Serve cioppino over pasta if
desired.
Per serving, without pasta: 257 calories, 24g protein, 22g carbohydrate, 4g fat, 1g sat fat, 3g
mono fat, 173mg cholesterol, 6g fiber, 324mg sodium
Per serving, with 2 ounces pasta: 448 calories, 31g protein, 64g carbohydrates, 5g fat, 1g sat fat,
3g mono fat, 173mg cholesterol , 7g fiber, 327mg sodium
THE SEASONED COOK Although shellfish has dietary cholesterol, it has almost no
saturated fat, which is the culprit for raising your cholesterol. Since most shrimp is frozen
at harvest, it makes sense to keep a bag of frozen shrimp in your freezer to have on hand.
5
Salads
Think beyond the traditional Greek salad. Whether as a side or main dish, be imaginative.
There’s no “right way” to serve them. Get the family involved in preparation. Consider
stacking the ingredients, serving each component separately, or putting an unlikely
protein with it. Salads are the perfect way to get more servings of veggies and fruit into
your day.
Herbaceous Garbanzo Bean and Tomato Salad
Herbaceous Garbanzo Bean and Tomato Salad
Serves 4
This is a stand-out salad with the generous amount of mixed fresh herbs and the light
dressing that enhances the beans and tomatoes. Make this salad once a week for the basis
of any lunch or dinner and you’ll be on the road to heart-healthy eating.
1 cup mixed fresh herbs like basil, mint, cilantro, finely chopped
2 cups garbanzo beans (chick peas), rinsed and drained
2 cups cherry tomatoes, halved
6 black olives, pitted and sliced lengthwise
3 scallions, sliced
Dressing
2 tablespoons red wine vinegar
2 tablespoons olive oil
½ teaspoon honey
1. Place all the ingredients in a salad bowl and mix thoroughly.
2. Make the dressing in a small glass jar and shake.
3. Pour dressing on salad, toss and serve.
Per serving: 249 calories, 9g protein, 32g carbohydrates, 10g fat, 1g sat fat, 3g mono fat, 0mg
cholesterol, 8g fiber, 120mg sodium
THE SEASONED COOK You’ll love the brightness in flavors and versatility of this
dish. It can stand alone or be served casually with canned fish or grilled lean protein.
Nouvelle Salade Niçoise
Nouvelle Salade Niçoise
Serves 4
À votre santé! It means “to your health”, and that’s what this French-inspired salad is all
about. We’ve improved it by using a lighter dressing and substituting sweet potatoes, an
excellent source of phytochemicals and beta carotene. Try salmon or sardines for extra
Omega-3 fatty acids.
For salad dressing
½ teaspoon Dijon or favorite mustard
1 tablespoon nonfat yogurt
1 clove garlic, minced
1 tablespoon red wine vinegar
2 tablespoons buttermilk
1 squeeze fresh lemon juice
⅛ teaspoon Worcestershire sauce
1. Mix all ingredients in small jar.
For Salad
1 sweet potato (½ pound) cooked but still firm, skinned and cubed into bite size pieces
2 hard boiled eggs
1½ cups green beans
½ red onion, thinly sliced
1 red or yellow sweet pepper, halved, seeded and thinly sliced
1 cucumber, peeled, halved lengthwise, seeded and sliced into bite size pieces
6 ounce can tuna in water
2 tomatoes, halved, and each half cut into at least 3 wedges each
3 artichoke hearts, quartered (canned, packed in water)
Salad greens, assorted and washed
Black olives, pitted and seeded
1. Peel eggs, remove yolks from eggs, and slice whites
2. In olive oil spray, sauté green beans, red onions, and peppers. Refrigerate for 15
minutes
Options for assembly
Place greens on each plate, and arrange ingredients in pinwheel fashion around the plate.
Sprinkle olives randomly and offer dressing on the side.
Offer a salad bar with people assembling their own plates.
Per serving with dressing: 265 calories, 22g protein, 33g carbohydrate, 7g fat, 2g sat fat, 3g mono
fat, 121mg cholesterol, 9g fiber, 225mg sodium
THE SEASONED COOK Feel free to substitute sardines or canned salmon for tuna. Or,
instead of tuna, grill a piece of fresh fish or chicken and serve on the side.
Green Gusto Salad
Green Gusto Salad
Serves 6
No matter the time of year, served warm or cold, formal or casual, this salad brightens
any meal with its contrasting colors and fresh flavors –providing heart-healthy goodness.
And, it’s the reason to grow mint.
Salad
1 pound green beans, ends trimmed and sliced into 1-inch lengths
2 cups frozen peas
2 scallions, chopped
1 orange
pepper to taste
Dressing
2/3 cup plain nonfat yogurt
2 tablespoons fresh mint, chopped
2 tablespoons orange peel, finely grated
1. In a bowl, mix the orange peel with yogurt and fresh mint. Set aside.
2. Boil green beans for 3 minutes. They should be a bit crunchy. Run under cold
water to stop the cooking process, drain and put in a serving bowl.
3. Defrost peas in a colander under cool running water. Drain and add to beans. Add
the scallions and pepper to taste. Refrigerate for 10 minutes.
4. Peel the remaining orange skin and fibers and cut orange into bite size pieces.
5. Just before serving, add the dressing to salad and toss. Plate and garnish with
orange sections.
Per serving: 92 calories, 6g protein, 18g carbohydrate, 0g fat, 0g sat fat, 0g mono fat, 0mg
cholesterol, 5g fiber, 75mg sodium
THE SEASONED COOK Make the dressing ahead of time and refrigerate it to allow the
flavors to blend even better. If the dressing is too thick, add a little water or milk to thin
it. For convenience, you can substitute canned mandarins in their own juice for the
orange.
Dilled Cucumbers with Yogurt Dressing
Dilled Cucumbers with Yogurt Dressing
Serves 4
What do you do with all those cucumbers in your garden? Here’s a refreshing salad that
goes well with cold and hot dishes alike. One 8-inch cucumber has 12% of the daily
minimum recommended amount of fiber.
2 cucumbers, unpeeled, sliced thin
½ teaspoon black pepper
2 tablespoons white wine vinegar
1 tablespoon sugar
½ teaspoon salt, optional
Yogurt dressing
1 cup nonfat plain yogurt
2 tablespoons fresh dill, chopped
4 green onions, light green parts only, finely chopped
1. Place cucumber slices in a bowl and add pepper, vinegar, and sugar. Gently stir to
coat cucumbers and marinate for 15 minutes while you prepare the dressing.
2. For dressing, stir together the yogurt, dill, and green onions.
3. Drain cucumbers, then add to dressing and stir to blend. Garnish with dill.
Per serving: 86 calories, 5g protein, 15g carbohydrate, 0g fat, 4g cholesterol, 1g fiber, 340mg
sodium (50mg sodium without salt)
THE SEASONED COOK Use English cucumbers if you can. They have thinner skins
than regular cucumbers, so they don’t have to be peeled, have smaller seeds, so they
don’t have to be seeded, and usually come wrapped in plastic wrap instead of the wax
coating that other cucumbers have.
Grapefruit and Avocado Salad
Grapefruit and Avocado Salad
Serves 4
The silky richness of heart-healthy avocados, rich in folic acid and monounsaturated fats,
meets the sparkling tang of pretty pink grapefruit, a good source of lycopene and
potassium. Oranges are another sweet, juicy option. Skip the chips and get your avocados
in a refreshing new way!
½ medium red onion, finely chopped
2 ripe grapefruits, peeled, sectioned and skins removed
1 ripe avocado, sliced into 12-16 long thin slices
1 head romaine or bibb lettuce, or 1 pound mixed salad greens
1. Arrange lettuce on 4 salad plates.
2. Top with 4 avocado slices, and 6 grapefruit sections.
3. Sprinkle chopped onion over fruit.
Per serving: 136 calories, 3g protein, 17g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 0mg
cholesterol, 5g fiber, 11mg sodium
THE SEASONED COOK Avocados are a great source of folic acid, potassium and
monounsaturated fats. And, if you’re on a statin, remember to substitute the grapefruit
because of potential side effects.
Upside-Down Wilted Spinach Salad
Upside-Down Wilted Spinach Salad
Serves 4
With these staples from your pantry, you can have a quick meal on the table in 15
minutes. Serving the greens on top allows each person to mix them in as they like.
Spinach is nutrient dense and calorie light, offering vitamins K and A, manganese, folate,
iron and many more.
½ tablespoon olive oil
½ small onion, thinly sliced
2 cloves garlic, minced
1 15-ounce can low-sodium tomatoes, with juice
1 15-ounce can white beans, rinsed and drained
Pepper to taste
2 cups spinach, or other leafy greens
4 teaspoons grated Parmesan
1. In a medium sauce pan, heat olive oil and sauté onion and garlic until slightly
browned.
2. Add tomatoes and simmer for 5 minutes.
3. Add beans and simmer 3 more minutes.
4. Turn off heat and season with pepper.
5. Dish into wide bowls, divide spinach among each serving and top with Parmesan.
As they are mixed in, the greens will wilt to create a warm salad.
Per serving: 146 calories, 8g protein, 22 carbohydrate, 4g fat, 1g sat fat, 2g mono fat, 6mg
cholesterol, 8g fiber, 479mg sodium
THE SEASONED COOK This recipe will serve 2 as a complete meal, and 4 with
additional protein. Try grilled shrimp, fish, or an egg, as shown here. You can substitute
equally well whatever beans you have on hand. For a bit more bite, mix in some arugula
with the spinach.
6
Eggs
As part of the Mediterranean Diet, eggs are often baked as the binder holding together
other ingredients like the deep leafy greens of our Frittata Supra or the Spanish Baked
Omelet with eggplant and mushrooms.
Spanish Baked Omelette
Spanish Baked Omelette
Serves 4
Spanish tapas, or small plates, are all the rage, and you’ll almost always find an omelet
on the menu at a tapas bar. Ours is heart-healthy with a variety of vegetables including
low calorie eggplant, anti-oxidant rich zucchini and fresh mushrooms. Serve tapas-style
in small squares, or in wedges with a fruit salad for a complete meal.
1 small peeled eggplant, cut into 1 inch cubes
1 teaspoon salt
1 tablespoon olive oil
1 small zucchini, thinly sliced
6 mushrooms, sliced
1 clove garlic, finely chopped
2 tablespoons fresh parsley, chopped
1 tablespoon raisins
1 teaspoon each black pepper, paprika
8 eggs or 4 eggs and 8 egg whites
4 slices from large tomato
1. Preheat oven to 325°.
2. Put diced eggplant in colander; lightly sprinkle with 1 teaspoon salt. After 30
minutes, rinse well with cold water and drain. Pat dry.
3. Heat oil in large skill over medium heat. Add eggplant, zucchini, mushrooms and
garlic. Cook, stirring for 5 minutes. Stir in parsley, raisins, black pepper and
paprika.
4. Lightly coat a quiche pan or 9” baking dish with nonstick spray.
5. Beat eggs in large bowl. Then add vegetables and stir together. Pour mixture into
baking dish. Place the tomato slices on top. Bake uncovered for 35-40 minutes or
until inserted fork comes out clean. Cool before cutting.
Per serving: With 8 eggs: 160 calories, 11g protein, 10g carbohydrate, 9g fat, 2g sat fat, 4g mono,
282mg cholesterol, 4g fiber, 489mg sodium With 4 eggs and 8 egg whites: 134 calories, 11g
protein, 10g carbohydrate, 6g fat, 1g sat fat, 3g mono, 141mg cholesterol, 4g fiber, 515mg
sodium
THE SEASONED COOK A second zucchini or summer squash can be substituted for the
eggplant. To lower cholesterol content, use 4 eggs and 8 egg whites instead of 8 eggs.
Frittata Supra
Frittata Supra
Serves 4
Put some mega in your menu! This savory frittata showcases green superfoods, those
savory superheros that are low in calories and high in nutrients and anti-oxidants. Choose
between kale, chard or spinach, pepped up with sautéed onion, garlic and red pepper. A
super selection for breakfast, lunch or dinner.
1 bunch kale, Swiss chard, or spinach (about 4 cups)
2 tablespoons water
1 tablespoon olive oil
1 onion, diced
1 clove garlic, minced
1 large red bell pepper, cut into bite-sized julienne
4 eggs
8 egg whites
black pepper to taste
2 tablespoons Parmesan cheese
1. Place oven rack in center of oven and preheat broiler.
2. To prepare greens, remove tough ribs and stems and chop leaves into bite-sized
pieces.
3. In a nonstick, oven-proof skillet, heat olive oil and sauté onion and garlic until
golden. Add red pepper and sauté briefly. Add greens and a splash of water, just
enough to wilt the greens. Cover pan and allow the greens to steam until tender,
5-10 minutes, depending on the greens you use. The denser the leaf, the more
cooking is needed.
4. Whisk whole eggs and egg whites with 2 tablespoons water. Add pepper.
5. Remove lid and pour egg mixture evenly over vegetables. Sprinkle with Parmesan
cheese. Broil just until eggs are set, about 6-8 minutes. Remove, cut into wedges,
and serve with roasted vegetables.
Per serving: 179 calories, 18g protein, 9g carbohydrate, 9g fat, 3g sat fat, 5g mono fat, 213mg
cholesterol, 2g fiber, 287mg sodium
THE SEASONED COOK Frittatas can also be made entirely on top of the stove. Turn
the heat down very low, cover skillet, and cook until eggs are set. For less than $5 for
four people, this is one of the most economical and nutritious main dishes you can make.
7
Treats
Many Mediterranean meals end with fresh fruit which is always a welcome delight, with
sugar coming from the fruit itself or as in these recipes here.
Delicious Yogurt Parfait
Delicious Yogurt Parfait
Serves 4
This nutritional power house—a favorite of all ages—packs nutrients from three food
groups. Don’t leave home in the morning without it! You’ll also want to make extras to
keep in the refrigerator at work or home for a midday pick-up—or for the kids’ afterschool snack.
3 cups nonfat plain yogurt
12 ounces unsweetened fruit such as fresh or frozen berries and melon
8 tablespoons low-fat granola
1. Put about half of the yogurt in four separate bowls or clear tall glasses.
2. Put half of the fruit on top of the yogurt followed by half of the granola.
3. Repeat the process and serve.
Per serving: 198 calories, 11g protein, 35g carbohydrate, 1g fat, 0g sat fat, 0g mono fat, 3mg
cholesterol, 3g fiber, 175mg sodium
THE SEASONED COOK To get the best yogurt, read the label. Make sure that the sugar
content is low and the active yogurt cultures are listed in the first few ingredients.
Sweet and Spicy Grilled Fruit
Sweet & Spicy Grilled Fruit
Get your creative juices flowing with grilled fruit! In just minutes you can achieve sweet
carmelization that’s a no-brainer for dessert, but don’t miss bringing them to the table as
an appetizer or side dish, or saving them for breakfast the next day. It’s easy to mix and
match flavors and fruits to add color and jazz to any meal.
Grilled Peach and Sweet Onion Salsa
Serves 6
1 small sweet onion, peeled, diced
Juice of 2 limes
½ teaspoon salt
Non-stick pan spray
3 peaches, peeled, halved, pit removed
1 jalapeno chili, diced
¼ cup mint, chopped
1 teaspoon sugar
1. Preheat grill. Toss onion with lime juice and salt and allow to sit for 30 minutes.
2. Spray cut halves of peaches lightly and lay cut side down on hot grill. Grill on
each side for about 3 minutes. Remove and cool; dice into ½ inch pieces.
3. Combine peaches, chili, mint and sugar into onion mixture. Serve with grilled
meat or fish.
Per serving: 51 calories, 1g protein, 13g carbohydrate, 2g fiber, 0g fat, 0g saturated fat, 0g mono
fat, 0 mg cholesterol, 197mg sodium
Grilled Strawberries
Serves 4
Wooden skewers
1 pint whole strawberries
1 tablespoon powdered sugar
1. Preheat grill and soak 4 wooden skewers 60 minutes in water.
2. Dust strawberries with powdered sugar and thread onto skewers.
3. Grill berries over medium-hot fire for about 3 minutes per side or until they are
slightly browned and warmed through.
Per serving: 35 calories, 1g protein, 8g carbohydrate, 2g fiber, 0g fat, 0g saturated fat, 0g mono
fat, 0 mg cholesterol, 1mg sodium
THE SEASONED COOK You can serve fruit straight off the skewer for appetizers or
desert; slice fruit and combine with mint to accompany grilled salmon or chicken; or
serve over ice cream or under a dollop of low-fat sour cream or yogurt for a light finish or
easy breakfast the next day.
About the Author
Susan Levy shows people how to eat for their hearts’ content.
As best-selling author of Well-Fed Heart publications, she has
over 20 million booklets in print. Susan partners with medical
centers across the country, translating research on wellness,
nutrition and best practices into easy-to-follow healthy lifestyle
choices.
Susan is also the creator and host of The 4 Minute Kitchen Makeover and HeartHealthy Kitchen Time, bringing practical skills directly to individuals and families.
With 25 years of experience specializing in heart-healthy living, she knows that small
changes can lead to be rewards. Through e-learning, interactive workshops, classes
and public speaking, Susan teaches how to create a kitchen environment that supports
your best health. She is known for her dietitian-approved “5 Steps or Less” recipe
collections for heart-health, diabetes wellness and cancer prevention.
Well-Fed Heart content is also featured on allrecipes.com as a healthy resource and the
industry respected Smart Brief for Nutritionists.
Susan’s signature speech “My Well-Fed Heart Journey: stories from the trail” rivets
audiences and inspires them as she illustrates 8 principles for heart-health. Susan is also
a spokesperson for the American Heart Association’s Go Red campaign and Chair of
Circle of Red in Seattle, Washington.
For speaking engagements and other inquiries, Susan can be reached at
susan@wellfedheart.com.
BONUS #1:
Get Your Grains!
Your Cooking Guide for Grains and Legumes
To cook grains, bring water or broth to a boil, add grains, and return to boil. Cover pot, and reduce heat to a
simmer for the recommended time. Grains are done when water is absorbed; they are slightly chewy; and you
can fluff them with a fork.
Grain (1 cup dry)
Liquid
Time
Yield
Barley, pearl
2½ cups
40 minutes
3½ cups
Barley, hulled
3 cups
45-60 minutes
3½ cups
Bulgur
2 cups
After boiling, cover and
let sit off heat 10-15
minutes.
2½ cups
Brown Rice, long or short grain
2½ cups
50 minutes
3 cups
Couscous, whole wheat
1 cup
After boiling, cover and
let sit off heat 5-10
minutes.
2 cups
Farro
2½ cups
50-60 minutes, drain
3 cups
Oats, regular
2½ cups
5-10 minutes
2 cups
Oats, thick
2½ cups
15-20 minutes
2 cups
Oats, steel cut
4 cups
30 minutes
3 cups
Polenta, medium grind
3 cups
20 minutes; stir often
2½ cups
Quinoa
2 cups
12-15 minutes
2¾ cups
It’s more nutritious than pearl
barley.
Use this pasta as a grain.
Be sure to rinse before cooking to
remove coating.
No presoaking required. To cook legumes, bring water or broth to a boil; add legumes, and return to boil. Cover pot
and reduce heat to a simmer for the recommended time, or until tender. Drain.
Legumes (1 cup dry)
Liquid
Time
Yield
Lentils, green or brown
3 cups
25-30 minutes
2¼ cups
Lentils, red
3 cups
10-15 minutes
2½ cups
Lentils, French green
2½ cups
25-30 minutes
2 cups
Split peas, green or yellow
3 cups
30-40 minutes
2 cups
BONUS #2:
Menu Planning Made Easy!
Sample One Week Meal Plan and Fresh Ingredients Grocery List
Lunch
Dinner
Notes
Sunday
Upside-Down Wilted
Spinach Salad
Hearty Chicken Harvest
Dinner
Top Spinach Salad with eggs
for brunch
Monday
Hearty Chicken Harvest
Dinner leftovers
Easy Mix & Match Roasted
Vegetables, serve with any
lean protein
Make double recipe of
Roasted Vegetables – they
can be added to almost
anything!
Tuesday
Roasted Veg leftovers served
over any grain or lentils
Cioppino Shrimp, tossed
green salad
Wednesday
Cioppino Shrimp leftovers
Lemon Mint Tabouli with
Pan-Seared Salmon
Thursday
Tabouli leftovers, add
canned fish
Fritatta Supra, Roasted Veg
leftovers, fresh fruit
Friday
Fritatta Supra leftovers
Portuguese Lentil Soup,
Grapefruit and Avocado
Salad
Freeze leftovers for next week
Saturday
Portuguese Lentil Soup
Party Paella, tossed green
salad
Guests
Make double recipe of
Tabouli for tomorrow’s lunch
Fresh Ingredients Grocery List for Menu Plan
Note: if you are planning to “cook once, eat twice” (or freeze), remember to increase the
ingredients listed.
Fresh Ingredients
Upside-Down Wilted
Spinach Salad
o 2 cups Spinach (or other
dark, leafy greens)
Cioppino Shrimp
Portuguese Lentil Soup
o
o
o
o
o
o
o ½ pound spicy chicken
sausage
o ½ bunch kale, collards, or
Swiss chard (about 2
cups)
o 1 lemon
Red Wine
1 red bell pepper
2 carrots
2 stalks celery
12 mushrooms
1 pound raw shrimp (if
you buy with shells on,
peel them)
Hearty Chicken Harvest
Dinner
Lemon Mint Tabouli with
Pan-Seared Salmon
Grapefruit and Avocado
Salad
o ¾ pound chicken breasts,
boneless, skinless
o 2 bell peppers, yellow or
red
o
o
o
o
o
o
o
o
o
o
Easy Mix & Match Roasted
Vegetables
Fritatta Supra
Party Paella
o
o
o
o
o
o
o 2 red bell peppers
o 6 ounces low-sodium
turkey or chicken sausage
o ½ pound boneless,
skinless chicken breast
o 12 ounces small frozen
shrimp
o (uses lemon juice, but you
should have enough if you
are buying one for the
soup)
o 2 pounds fresh vegetables:
choose from carrots, sweet
potatoes, Brussels sprouts,
eggplant, green beans or
other fresh vegetables
o Flat leaf parsley
Lemon
Curley parsley
Mint
4 stalks green onion
1-2 tomatoes (1 cup)
1 pound salmon filets,
skin-on, cut into 4
portions
1 eggplant
1 zucchini
6 mushrooms
Flat leaf parsley
1 large tomato
(make sure you have 8
eggs in the fridge)
Red onion
2 grapefruits
Avocado
1 head romaine or bibb
lettuce, or 1 pound mixed
salad greens