Piri Piri Chicken

Piri Piri Chicken

Serves 2

Ingredients

Quantity Ingredient
4 Skinless, boneless chicken thigh fillets
1 Small fresh red chili, deseeded and finely chopped
1 Clove garlic, crushed
½ tsp Dried oregano
1 Tsp Smoked paprika
3 Tsp Olive oil
1 Tbsp Freshly squeezed lemon juice
Freshly Ground Black pepper (taste)
1 Red pepper, deseeded and cut into small chunks
1 Red onion, sliced or cut into thin wedges

 

Instructions

Score a couple of deep slashes in each chicken thigh using a sharp knife. Combine red chili, garlic (if using), oregano, smoked paprika, 2 teaspoons of the olive oil, the lemon juice and black pepper in a bowl. Add chicken thighs; turn to coat all over. Cover; leave to marinate in a cool place for 30 minutes.

Preheat oven to 350ºF/175ºC. Put red pepper and red onion into a small, non-stick roasting tin; add remaining olive oil and toss to coat. Add chicken thighs to roasting pan, nestling them among vegetables.

Roast in the oven for 30–40 minutes or until chicken is thoroughly cooked (165⁰ F/74⁰ C – internal temperature) and piping hot, stirring vegetables and turning chicken thighs over about halfway through cooking.

Serve immediately with crusty bread or flatbreads and a mixed-leaf salad.

This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha isMike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations.

If you have nutrition question for our dietitian, 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

 

Vanilla Lemon Berry Parfaits

Vanilla-Lemon Berry Parfaits

Serves 4

Ingredients

Quantity Ingredient
1 cup Plain low-fat yogurt
2 (3.5 ounces) Containers of fat-free vanilla pudding
2Tbsp Bottled lemon curd
1/2  Tsp Vanilla extract
2Tbsp Honey
Zest Of 1 lemon
1 Tbsp Fresh lemon juice
3 Cups Mixed berries (blueberries, strawberries and raspberries)
Optional Fresh mint
   

 

Instructions

Prep: 10 minutes.

Mixing yogurt with some fat-free vanilla pudding makes it creamier and adds a boost of calcium. Berries are a great (and sweet) way to up your intake of antioxidants and liven up plain yogurt and pudding.

Combine all ingredients together and spoon into decorative parfait glasses or glasses for a festive, healthy, simple treat.

This recipe was found on the Health site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

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

 

Corn Salsa

Corn Salsa

Serves 12

Ingredients

Quantity Ingredient
6 ears Freshly shucked corn
3 Tbsp Olive oil, divided
½ Cup Red onion, minced
½ Cup Cilantro, chopped
1 Tsp Lime rind, grated
2 Tbsp Fresh lime juice
1 Tsp Kosher salt
2 Red jalapeños, seeded and minced

 

Instructions

  1. Preheat grill to medium-high. Brush corn with 1 tablespoon oil. Grill, uncovered, turning often, until charred, 15 to 20 minutes. Cut kernels from cobs.
  2. Combine corn, remaining 2 tablespoons oil, onion, and remaining ingredients. Store in refrigerator up to 1 week.

This recipe was found on the Cooking Light site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha isMike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations. .

If you have nutrition question for our dietitian, 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

 

 

Fruit Ice Pops

Ice Pop

Serves 6

Ingredients

Quantity Ingredient
1 Cup  Low-fat raspberry or strawberry yoghurt
½ Cup Thick natural Greek-style yoghurt
 ¾ cup Fresh strawberries, hulled.
  ½ cup Fresh ripe raspberries
1 Tbsp Sugar

 

Instructions

Simple but delicious, these fruit smoothie ice pops provide a cooling treat on a hot day. You can also try them with other fresh fruit or other low-fat fruit yogurts.

  1. Place raspberry/strawberry and Greek yogurts, strawberries, raspberries and sugar in a blender or food processor. Blend until smooth and well mixed.
  2. Pour mixture into 6 ice pop moulds; place a wooden lolly stick in the centre of each (if it sticks don’t stand up at this point, freeze mixture for an hour or so before adding them). Freeze for several hours or until solid. They will keep in the freezer for up to a month.
  3. To serve, remove from freezer; warm moulds with hands or briefly under warm water to release the ice pops from moulds.

This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

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

If you have nutrition questions for our dietitian, 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

 

 

Bulgur Wheat Salad With Broccoli

Bulgur wheat salad with Broccoli

Serves 2

Ingredients

Quantity Ingredient
2/3 Cup Bulgur wheat
300ml Home-made or low salt stock
1 Cup Cherry or baby plum tomatoes, halved
2 Spring onions
1 Baby Cucumber, diced
 2 Tbsp Fresh parsley or watercress
1 Tbsp Fresh mint
Dressing  
2tsp Olive oil
2tsp Lemon juice
2tsp Fresh Orange Juice

Instructions

  1. Put the bulgur wheat in a small saucepan and cover with the stock. Bring to boil then simmer gently for 10 minutes. Take the pan off the heat, fluff with a fork, and leave to cool – the grains will absorb the warm liquid.
  2. Chop the broccoli finely and the parsley and mint leaves finely. If you have a blender, you could quickly blend them all together to save time. In a salad bowl, mix together the broccoli, tomatoes, onions, cucumber and herbs.
  3. Whisk together the oil, lemon and orange juice and stir into the bowl with the cold bulgur wheat grains. Add an extra squeeze of lemon or orange juice to taste.

Cook’s tips

Cover with cling wrap and it will keep in the fridge for 2–3 days. Add a squeeze of lemon or orange juice to refresh it.

This is great as a side dish but to make it a main dish, add chopped roast chicken or turkey, flaked poached salmon or reduced-fat Greek-style Feta cheese and serve with salad.

This recipe was found on the British Heart Foundation’s site. We have plenty of heart-healthy recipes, but if you’re looking for more, they’re a great resource. 

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

If you have a nutrition question for our dietitian, 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