wilkes

Anything you need just post or PM.

Bushman you are awesome!! Thank you so much, im not the best cook but im certainly going to try! I picked up a cookbook today im gonna try that too. Thanks again!

all of these sound really good

i like to follow a heart smart diet

Baked Salmon Dijon
1 C fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
as needed fat free cooking spray
1. Whisk sour cream, dill, onion, mustard, and lemon juice in small
bowl to blend.
2. Preheat oven to 400 °F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with
garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.
This salmon entrée is easy to make and
will be enjoyed by the whole family!
Yield: 6 servings-Serving size: 1 piece (4 oz)
Each serving provides: Calories: 196-Total fat: 7 g
Saturated fat: 2 g-Cholesterol: 76 mg-Sodium: 229 mg
Total fiber: less than 1 g - Protein: 27 g
Carbohydrates: 5 g - Potassium: 703 mg
BLT Chicken Salad
Makes: 4 servings, 2 cups each
1 bag (10 oz.) mixed salad greens
1-1/2 pkg. (6 oz. each) Grilled Chicken Breast Strips
1/2 cup 2% Milk Shredded Reduced Fat Sharp Cheddar Cheese
1 cup cherry tomato halves
1/2 cup red onion rings
4 slices Turkey Bacon, crisply cooked, cut into 1/2-inch pieces
1/2 cup Ranch Dressing
Toss greens with chicken breast strips, cheese, tomatoes and onions.
Spoon onto large serving platter; sprinkle with bacon.
Drizzle with dressing.
Substitute 8 cups baby spinach leaves for the bagged mixed greens.
Chicken Gumbo
1 tsp vegetable oil
1/4 C flour
3 C low-sodium chicken broth
1 1/2 lb chicken breast, skinless,
boneless, cut into 1-inch strips
1 C (1/2 lb) white potatoes, cubed
1 C onions, chopped
1 C (1/2 lb) carrots, coarsely chopped
1/2 medium carrot, grated
1/4 C celery, chopped
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsp hot (or jalapeño) pepper
1 C (1/2 lb) okra, sliced into 1/2-inch pieces
1. Add oil to large pot and heat over medium flame.
2. Stir in flour. Cook, stirring constantly, until flour
begins to turn golden brown.
3. Slowly stir in all broth using wire whisk. Cook for
2 minutes. Broth mixture should not be lumpy.
4. Add rest of ingredients except okra. Bring to boil,
then reduce heat and let simmer for 20–30 minutes.
5. Add okra and let cook for 15–20 more minutes.
6. Remove bay leaf and serve hot in bowl or over rice.
Simple but filling this dish feeds the need.
Yield: 8 servings Serving size: 3/4 cup
Each serving provides:
Calories: 165 - Total fat: 4 g - Saturated fat: 1 g
Cholesterol: 51 mg - Sodium: 81 mg - Total fiber: 2 g
Protein: 21 g - Carbohydrates: 11 g - Potassium: 349 mg
Heart Healthy Veggie Soup
1 can pinto beans
1 can peas and carrots, mixed
1 can Great Northern Beans
1 can Broccoli Cheese Soup
1 can diced tomatoes
1 can Ro-tel tomatoes
1 can green beans
32 oz fat free chicken broth
Mix all together and heat over high until hot then turn down
to simmer and simmer for a few minutes.
Makes 10 servings
Mock Caesar Salad
1/3 cup fat-free plain yogurt
1/4 cup reduced-fat mayonnaise
1 tablespoon red wine vinegar
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon garlic powder
1/8 teaspoon pepper
6 cups torn romaine
1/2 cup fat-free salad croutons
2 tablespoons shredded Parmesan cheese
Directions:
In a small bowl, whisk together the first seven ingredients.
In a salad bowl, combine the romaine, croutons and cheese.
Drizzle with dressing; toss to coat.
Yield: 5 servings.
Low Fat Skillet Chicken and Rice
2 tsp olive oil
1 medium shallot, finely chopped
1 garlic clove, crushed
1 large carrot, cut into matchsticks
1 cup sliced mushrooms
1 large boneless, skinless chicken breast, cut into 1 inch pieces
1 cup chopped green beans
2 cups instant rice (microwavable variety)
1 1/2 cups reduced sodium, fat-free chicken broth
1/2 cup frozen peas
1/4 cup grated parmesan cheese
Heat oil in a large nonstick skillet over a medium heat. Sauté
shallot, garlic, carrot and mushrooms for 2 minutes, until softened.
Add chicken and cook until no longer pink, about 3 minutes.
Add green beans and rice; cook for 1 minute. Add 1 cup of broth.
When this has been absorbed, stir in peas. Add remaining broth
and cook until most of the broth is absorbed.
Stir in cheese and serve.
Serves 4
Applesauce Brownies
1/3 cup Vegetable Oil
1/2 cup Applesauce, unsweetened
1/2 cup Cocoa Powder -- unsweetened
1/4 cup Sugar
1/4 cup Sugar Substitute(Splenda)
1 cup Flour
1 teaspoon Baking Powder
1/2 teaspoon Baking Soda
2 large Eggs
1 teaspoon Vanilla Extract
1/4 cup Nuts -- chopped
1 teaspoon Powdered Sugar
Preheat oven to 375 degrees F.
In a large bowl, combine oil, applesauce and cocoa.
Add sugar/sweetener and stir until dissolved.
Add eggs and vanilla.
Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured 9 inch square pan.
Sprinkle on nuts.
Bake about 20 to 30 minutes or until top is set but edges
are not dried out.
Toothpick will come out clean.
Cool, & sprinkle with powdered sugar.
Per serving: 159 Calories (kcal); 9g Total Fat; (48% calories from fat);

Hopefully hubby will be coming home from the hospital soon and just wanting to know if anyone has any heart smart meals they can share. Much appreciated, thank you.