Minestrone Soup Fish Fillets With Yogurt Sauce Recipe

Serves 4

 

Ingredients

Quantity Ingredient
1 cup plain low-fat yogurt
1 English cucumber, shredded
2 Tbsp fresh dill, chopped
1 tsp lemon zest
1 Tbsp olive oil
1 Non-stick cooking spray
4 – 5 ounce fish fillets (trout, salmon, arctic char)
1 lemon cut in slices, split on one side and twisted
Pinch lemon pepper or other flavour (non-salt)

 

Instructions

  1. Combine first 6 ingredients. Mix well, cover, refrigerate until ready to serve.
  2. Do not prepare more than two hours ahead or the cucumber might make the sauce watery. If this happens, drain off excess liquid and mix well again. Taste for seasoning.
  3. Spray a broiling pan with non-stick cooking spray.
  4. Place the fish on the pan, season, place under the broiler 4 inches from the heat.
  5. Broil for about 8 minutes until fish flakes easily. Do not overcook.
  6. Serve with a twist of lemon on top and a cup of the sauce on the side. Serve the rest of the sauce in a bowl on the table with one cup of plain low-fat yogurt

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Salade Niçoise Recipe

Serves 4 – 6

 

Ingredients

Quantity Ingredient
1 Lettuce iceberg or romaine, washed, well dried
4 potatoes boiled, cut into bite-size pieces
4 Green olives pitted, quartered
4 Black olives, pitted, quartered
2 Celery stalks sliced
1 can Tuna (or 7 oz. fresh tuna grilled – rare)
4 Roma tomatoes quartered
1/2 lb. String beans parboiled
3 Eggs, hard boiled, quartered

 

Dressing

Quantity Ingredient
2 tsp 2 tsp
1 clove Garlic
6 Tbsp Olive oil
2 Tbsp Lemon juice
1 Tbsp Fresh basil
1 tsp Capers
1 Tbsp Fresh parsley

 

Instructions

  1. Tear lettuce into bite-size pieces; line a salad bowl with it.
  2. Layer potatoes, tuna, celery, olives, tomatoes, beans and eggs.
  3. In a food processor or blender, blend anchovy paste and garlic.
  4. Add remaining ‘dressing’ ingredients, mix well.
  5. Taste dressing for seasoning before adding salt and pepper.
  6. Pour dressing over salad just before serving – toss gently.
  7. Salt and pepper to taste

 

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Open – Faced Vegetable Sandwich Recipe

Serves 2

 

Ingredients

Quantity Ingredient
4 tsp. / 20 ml Dijon mustard
2 Whole-wheat English muffins, split and toasted
1 cup / 250 ml Broccoli florets (small pieces)
1/5 cup / 50 ml Onion, chopped
1/5 cup / 50 ml Carrot, shredded
1/2 cup / 125 ml Low-fat Mozzarella cheese, shredded

 

Instructions

  1. Preheat broiler
  2. Spread mustard over the cut side of each English muffin half.
  3. Arrange broccoli, bell pepper and carrots over the mustard.
  4. Sprinkle each half with cheese.
  5. Place the English muffin halves on the rack of a broiler pan or a cookie sheet.
  6. Broil about 4 inches / 10 cm from the heat.
  7. Broil for about 2 to 3 minutes or until cheese melts – watch closely.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Zucchini Soup Recipe

Serves 6 to 8

 

Ingredients

Quantity Ingredient
1 meduim onion, chopped
1 tbsp olive oil
1 clove of garlic, minced
3 to 4 medium zucchini, coarsely chopped
1 celery stalk, sliced
1 large carrot, coarsely chopped
8 cups chicken broth or vegetable broth
1 tbsp salt
1/2 tsp pepper
2 cups boiling water

 

Instructions

    1. In a soup pot, sauté onion in oil unitl soft and golden.
    2. Add remaining vegetables and sauté for about 10 minutes.
    3. Add chicken broth and seasoning and brin gto a boil.
    4. Simmer, uncovered, 30 to 45 minutes.
    5. Cool slightly and purée using a blender or blender wand. Taste for seasoning. Freezes well. Garnish with croutons or zucchini slivers.

 

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Chocolate Cake Recipe

Servings: 32 pieces
Preheat oven to 350º F.

 

Ingredients

Quantity Ingredient
1 1/2 cups white sugar
2/3 cup canola oil
2 eggs
2 tsps. vanilla extract
2 2/3 cups all-purpose flour
2/3 cup cocoa
2 tsps. baking powder
2 tsps. baking soda
1 tsp. salt
2 cups boiling water

 

Instructions

  1. In a large bowl, beat sugar, oil, eggs and vanilla for 4 minutes.
  2. In another bowl, sift together, flour, cocoa, baking powder, baking soda and salt.
  3. Add flour mixture alternately with boiling water to the sugar mixture.
  4. Beat well after each addition.
  5. Pour into an oiled and floured 9 x 13 pan.
  6. Bake 40 minutes or until the cake springs back to the touch.
  7. Yield: 32 pieces (118 calories and 4.5 g fat each)

NOTE: cut pieces smaller for fewer calories and less fat per piece

 

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com