Tilapia and Vegetables

Number of servings:  4 Oven:  400°F

Ingredients

Quantity

Ingredient

4 tbsp

 Olive oil

1 lb

 Potatoes, your choice – washed, not peeled, thinly sliced

1

 Medium yellow onion, thinly sliced

4 cloves

 Garlic, thinly sliced

2-3 sprigs each

 Thyme, Rosemary

4

 Fillets – tilapia (5-6 oz)

2

 Thinly sliced lemons

1 cup

 Dry white wine

4

 Medium tomatoes, diced

½ cup

 Kalamata olives (or other black olives)

4 tbsp

 Chopped parsley

1

 Lemon – juice

 

Method

  1. Heat olive oil in an oven-safe pan over a medium heat.
  2. Add the potatoes, cover and cook until tender.
  3. Add onions, garlic, herbs and season with salt and pepper.
  4. Cover and cook until the vegetables are tender – about 5 minutes.
  5. Lightly season fish with salt and pepper, place on top of potato and onion mixture and top fish with lemon slices.
  6. Increase heat to medium high, add wine and cook it until reduced by about 1/2 – no more than 2 minutes.
  7. Cover and place in oven to bake for 8 minutes.
  8. Transfer fish and vegetables to plates, saving the sauce in the pan.
  9. Place the pan on the stove at high temperature – reduce the broth 1-2 minutes.
  10. Add the tomatoes, olives, parsley and lemon juice to the pan.
  11. Cook until sauce thickens – about 10 minutes.
  12. Drizzle sauce over fish and serve.

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

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Refreshing Green Gazpacho

Number of servings:   2-3
Oven

Ingredients

Quantity

 Ingredient

1

 Medium avocado – flesh cut into chunks

2-3

 Basil leaves, fresh

½ – 1

 Jalapeno (or can be optional), seeded and coarsely chopped

1 cup

 Baby spinach leaves

1 stalk

 Celery, coarsely chopped

1 clove

 Garlic, crushed

2 tbsp

 Red wine vinegar

1 tbsp

 Honey

2

 Ice cubes
Water as needed
Coarse salt – to taste
Freshly ground pepper – to taste

 

Method

  1. Combine all of the ingredients up to and including the ice cubes in a blender or food processor. Puree until smooth.
  2. Add a little water if it is too thick – do this by tsps. at a time to avoid over-thinning.
  3. Season with some or all of the pepper, vinegar, salt, more Jalapeno to taste.
  4. Refrigerate until cold.
  5. When serving – garnish with a dollop of Greek-style yogurt and a couple of drops of olive oil.

Adapted from: Epicurious/2013

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

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California Wrap Sandwich Recipe

Serves 4

Heart Healthy Eating - California Wrap

Ingredients

Quantity Ingredient
4 – 10” Whole wheat tortillas
8 – 12 Leaf lettuce leaves, green or
red, washed
8 oz. Turkey breast, cooked, sliced thin
1-2 Ripe tomatoes, cut into 16 wedges
1 Ripe avocado, cut into 16 slices and tossed with 2 tsp.
Squeeze of lemon juice
Salt & pepper to taste
1 cup Shredded romaine or arugula
1/2 cup Low-fat Ranch dressing

 

Instructions

  1. Wrap tortillas in barely damp, doubled layers of paper towels. Microwave on high for 45 to 60 seconds. Alternatively, heat tortillas individually in an ungreased large skillet over medium heat.
  2. Lay tortillas on a cutting board and layer ingredients.
  3. Fan the leaf lettuce on the top three-quarters of each tortilla, then lay the turkey slices on top, followed by tomato and avocado.
  4. Season with salt and pepper to taste. Top with the romaine or arugula and some of the dressing.
  5. Fold up the bottom quarter of the tortilla; roll each sandwich into a cone shape.
  6. Secure the tortilla with a toothpick. Serve immediately.

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

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Peachy Chicken Salad Recipe

Serves 4

Ingredients

Quantity Ingredient
2 Large fresh peaches
2 cups Cooked chicken, chopped
1/2 cup Thinly sliced Vidalia or red onions
1/2 cup Low-fat poppy seed dressing
6 cups Mixed salad greens, washed
1/2 cup Walnuts, chopped, toasted

 

Instructions

  1. Chop 1 peach into 1/2” pieces; place in large bowl.
  2. Add chicken and onion; toss with dressing to coat.
  3. Add greens and walnuts to bowl and toss to coat. Mound salad on large plate.
  4. Cut remaining peach in thin wedges and place on top to garnish.

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

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Sweet Potatoes Recipes

Serves 6 – 8
Heart Healthy Eating - Sweet Potatoes

 

Ingredients

Quantity Ingredient
6 small sweet potatoes
2 tbsp olive oil
1/2 – 3/4 tsp. cumin, ground
1/2 tsp. pepper
1/4 tsp. salt
Other seasons suggestions that could be used for a Cajun taste:
Cayanne pepper
Chili powder
Garlic powder

Preheat oven to 400º F

Instructions

  1. Lightly spray a foil lined cookie sheet with the vegetable spray.
  2. Peel, then cut each potato, lengthwise into 6 wedges.
  3. Place in a single layer on the cookie sheet.
  4. In a small bowl, combine the olive, oil, cumin, pepper and salt. Mix together, then pour over the potatoes. Toss the potatoes to coat them evenly with the mixture.
  5. Bake for 30 to 45 minutes until the potatoes are crispy on the outside but soft in the centre.
  6. Serve hot from the oven.

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

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