Healthy recipes straight from the heart

Chicken Marinade/Tenderizer (Heart Healthy)

Patty Engler, R.N. — Cardiology

To make chicken more tender than you can imagine and to extract fat (Patty was also told that this soaking process will extract any unwanted toxins, chemicals, etc. and although salt is placed in the water, the chicken will not retain the salt):

Remove the skin from the chicken. Place the chicken in a large pot or container and fill with water, just enough to cover all the chicken pieces. Liberally add garlic powder and salt to the water and cover the container. Store in the refrigerator for 1 to 2 days, then drain the water off and prepare the meal you had planned.

Patty said, "You will be amazed at how tender the chicken is and how much fat is in the water when you drain it off. I usually fill a crock-pot with two large family packs of chicken thighs and add water, 2 to 3 tablespoons salt and 1 to 1-1/2 tablespoons garlic powder. There will be a hint of garlic flavor."

Quick and Easy Baked Fish (Heart Healthy)

Patty Engler

Orange Roughey fish fillets

Mrs. Dash lemon-pepper seasoning

1 lemon

Place rinsed and thawed fish fillets on a non-stick cookie sheet. Sprinkle as desired with lemon-pepper seasoning. Squeeze fresh lemon juice over fillets; then slice the lemon into very thin slices and place scattered on top of the fillets. If desired, dot with margarine or butter. Cover with foil and bake at 300 degrees for 45 minutes.

Santa Fe Turkey Tenderloin with Chile Cream Sauce (Heart Healthy)

James G. Dwyer, M.D. — Director of Cardiology

1 tablespoon granulated onion

1 tablespoon chili powder

3/4 teaspoon seasoned salt

1/2 teaspoon ground cumin

1/4 teaspoon granulated garlic

1/4 teaspoon oregano

1/8 teaspoon cayenne pepper

2 turkey tenderloins

Olive or vegetable oil

1 teaspoon cornstarch

1 cup half and half cream

2 sun-dried tomato halves, rehydrated and diced

Combine and blend spices and herbs; remove 1 tablespoon mixture and set aside for sauce. Rinse tenderloins and pat dry. Rub surface with oil and then with spice mixture, coating tenderloins well. (This may be done several hours ahead of time. Store, covered, in the refrigerator.) Place in lightly greased shallow baking dish and bake in 375-degree oven for 15 minutes. Turn tenderloins over and bake an additional 10 to 15 minutes until juices are clear in center of meat.

While turkey is baking, combine reserved spice mixture with cornstarch in small saucepan or skillet. Stir in half and half and tomatoes. Cook stirring frequently over medium heat until sauce is thickened. Slice turkey on the bias into thin slices. Serve with sauce. Makes 4 to 6 servings.

Notes: 1 to 2 teaspoons tomato paste may be substituted for sun-dried tomatoes. To rehydrate sun-dried tomatoes, pour hot water over tomatoes and let stand 5 to 10 minutes.

Chicken and Potato Dinner (Heart Healthy)

Vickie Brooks, Technician - Cardiac Rehab

1 whole chicken, cut up

10 large potatoes, peeled and quartered

2 cans Golden Mushroom soup

Brown chicken in lightly greased non-stick skillet. Put potatoes and chicken in a large casserole dish. Pour 2 cans soup over top. Cover and bake approximately 1 hour or until done.

Shrimp Appetizer (Heart Healthy)

Vickie Brooks

2 packages (8-ounce) fat-free cream cheese, softened

1 large jar of cocktail sauce

1 pound small cooked shrimp

Spread softened cream cheese on a large serving plate. Cover with cocktail sauce. Spread shrimp on top. Chill and serve with crackers.

Chicken Divan

Karen Harris, Receptionist - Cardio Pulmonary Dept.

2 boneless chicken breasts

1 can condensed cream of chicken soup

Frozen cut broccoli

4 tablespoons mayonnaise

Squeeze of lemon juice

Curry powder to taste

Cheddar cheese, finely shredded

Fine bread crumbs, preferably seasoned

Simmer chicken breasts until tender; reserve liquid. Dice chicken and mix with the soup, mayonnaise, lemon juice and curry powder. Place frozen broccoli in a buttered baking pan and pour chicken and soup mixture over top. Sprinkle shredded cheese and bread crumbs lightly on top. Bake at 375 degrees for approximately 30 minutes or until golden brown on top.

While Chicken Divan is baking, use liquid from chicken to cook the rice in. (Make sure there is enough liquid for the amount of rice you cook.) Bring rice to boil in broth and quickly turn heat down and simmer, covered, about 18 minutes. Check rice to make sure it doesnít burn or scorch. If there is not enough broth for rice, add a little hot water to keep it from scorching.

Healthy Cookies (Heart Healthy)

Joy Marimon, Exercise Physiologist — Cardiac Rehab

2-1/2 cups whole wheat flour

1-1/2 teaspoons baking soda

1/2 teaspoon nutmeg

1/2 cup oats

1 teaspoon cinnamon

1/4 teaspoon cloves

1/2 cup buttermilk

2 large apples, unpeeled and grated

1/2 cup orange juice concentrate

1/2 cup dates, chopped

1/2 cup walnuts, chopped

2 egg whites, stiffly beaten

Mix dry ingredients in bowl. Add milk, orange juice concentrate and apples. Stir in dates and nuts. Fold in egg whites, gently but thoroughly. Drop by teaspoon on a Pam-sprayed cookie sheet. Bake at 375 degrees for 8 to 10 minutes. Makes 60 cookies. 2 cookies = 28 calories.

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