Feed Your Heart Right

Feed Your Heart Right

WebMD Feature from "Shape" Magazine

By Kyle Shadix, R.D.

We’ve developed a day’s worth of delicious, easy
recipes that incorporate 15 heart-saving foods.

BREAKFAST

yogurt-orange
granola-parfait

Serves 4
Prep time: 5 minutes
Cook time: 0 minutes

2 cups plain lowfat yogurt
3 tablespoons honey
1 cup lowfat
granola
2 oranges, peeled and divided into segments

In a small bowl, combine yogurt and honey. Put a scoop of the mixture in the
bottom of an 8- to 10-ounce parfait glass. Follow with a scoop of granola and
another scoop of yogurt mixture. Top with orange segments and a sprinkle of
granola and serve.

Nutrition score per serving (1 cup):
174 calories, 1 g fat (5% of
calories), 0 g saturated fat, 39 g carbs, 4 g protein, 2 g fiber, 117 mg
calcium, <1 mg iron, 89 mg sodium

LUNCH

flaked-salmon salad
with black beans

Serves 4
Prep time: 15 minutes
Cook time: 10–20 minutes

12 ounces boneless salmon fillet
2 cups broccoli florets
1 15.5-ounce
can black beans, drained and rinsed
1 cup grape tomatoes, halved
Salt and
pepper to taste
4 cups torn assorted salad greens (trimmed, washed, and
dried)
1 bunch fresh basil leaves
2 carrots, peeled and shaved into long
strips

FOR THE VINAIGRETTE
1 tablespoon extra-virgin olive oil
1/4 cup bottled
fat-free vinaigrette
Juice of 1 large lemon, plus more to taste, if
necessary
1 teaspoon Dijon mustard

Preheat oven to 400°F. Place the salmon in a small roasting pan. Cook for 10
to 20 minutes, depending on the thickness of the fish (plan on 10 minutes per
inch), or until an instant-read thermometer registers 140°F. Remove salmon from
oven and set aside. Once salmon cools, flake into bite-size pieces with a
fork.

Meanwhile, bring a 2-quart saucepan filled with water to a boil. Add broccoli
and boil for 1 minute, or until broccoli turns bright green. Pour into a
colander and rinse under cold running water. Shake to remove as much water as
possible and place broccoli in a large bowl.

Make vinaigrette by whisking olive oil, fat-free vinaigrette, lemon juice,
and Dijon. Toss broccoli with the vinaigrette. Set aside. In another bowl,
combine salmon, black beans, and grape tomatoes. Season with salt and pepper, if
desired.

Divide salad greens and basil on four plates. Top with broccoli and salmon
mixture, garnish with shaved carrots, and serve.

Nutrition score per serving (2 1/2 cups):
293 calories, 11 g fat
(33% of calories), 2 g saturated fat, 29 g carbs, 23 g protein, 10 g fiber, 126
mg calcium, 3 mg iron, 628 mg sodium

DINNER

pork tenderloin with
spiced cherry compote

Serves 4
Prep time: 3 minutes
Cook time: 10 minutes

1 16-ounce pork tenderloin
1 tablespoon chopped
fresh rosemary
Salt
and pepper to taste
Cooking spray

FOR THE COMPOTE
1 cup cold orange juice
1 teaspoon cornstarch
1 cup
dried tart cherries, divided
1 teaspoon ground cayenne pepper

Preheat oven to 400°F. Sprinkle
pork with rosemary, salt, and pepper. Spritz an ovenproof skillet with cooking
spray. Over medium heat, sear the pork on all sides, about 2 minutes or until
browned. Place skillet in the oven.

Meanwhile, in a food processor, pulse orange juice, cornstarch, half the
cherries, and cayenne pepper. Place mixture in a large heavy saucepan and add
remaining cherries. Cook over medium heat until the mixture boils and thickens,
about 1 minute. Remove pan from heat and let sauce cool in pan.

Roast pork about 10 minutes, or until an instant-read thermometer inserted
into center registers 155°F. Let sit 5 to 10 minutes, then slice into
medallions. Divide among four plates. Spoon sauce over pork and serve.

barley-almond pilaf

Serves 4
Prep time: 5 minutes
Cook time: 40 minutes

1 teaspoon olive oil
1 small onion, finely chopped
3/4 cup pearl
barley
2 cups low-sodium chicken broth
1 bunch scallions, sliced
Salt
and pepper to taste
1/4 cup toasted almonds, crushed

Heat olive oil in a medium-size heavy saucepan over medium heat. Add onion
and sauté until translucent, about 5 minutes. Add barley and stir constantly for
2 minutes. Pour chicken broth into the pan with the barley and bring to a boil.
Reduce heat to low and cover. Cook until barley is almost tender, about 25
minutes. Add scallions, stir, and cover the pan again. Cook 3 minutes.

Remove pilaf from heat and let stand 10 minutes; season with salt and pepper.
Garnish with toasted almonds and serve.

garlic sautéed
swiss chard

Serves 4
Prep time: 5 minutes
Cook time: 5 minutes

3 large garlic cloves
2 teaspoons olive oil
2 large bunches Swiss
chard, well-washed, drained, and spun dry, coarse stems discarded
Salt and
pepper to taste

Slice garlic into thin strips and set aside. In a large heavy skillet, heat
olive oil over medium-high heat until hot but not smoking. Add garlic and sauté
until lightly browned, about 1 minute. Remove garlic slices from pan and
set aside.

Add Swiss chard to garlic-infused oil and sauté for about 3 minutes. Using
tongs, flip chard and continue cooking 2 minutes, or until chard is wilted but
still bright green.

Season with salt and pepper, toss in garlic, and serve.

Nutrition score per serving (4 oz. pork, 1/4 cup compote, 3/4 cup
barley, 1 cup Swiss chard):
503 calories, 14 g fat (25% of calories), 2 g
saturated fat, 74 g carbs, 23 g protein, 12 g fiber, 102 mg calcium, 4 mg iron,
141 mg sodium