Corn, Potato and Shrimp Chowder

,

corn potato shrimp chowder recipe

Number of servings: 4

Quantity Ingredient
2 tsp. Vegetable oil
1 Sweet onion, finely chopped
1 clove Garlic, minced
1 tsp. Dried dill weed
Pepper  
1 Potato, peeled, cut into ½ inch cubes
1 ½ cups Corn kernels, fresh or frozen (thawed)
2 cups Water
¼ cup All-purpose flour
2 cups 1% Milk
1 lb Raw medium size shrimp, shell off
1 tsp. Lemon zest, grated
3 tbsp. Lemon juice, fresh squeezed

Method

  1. In a large pot, heat oil over medium heat.
  2. Sautḗ onion, garlic and dill weed for about 5 minutes or until the onions are softened.
  3. Stir in potatoes, corn and water; bring to a boil over high heat.
  4. Cover, reduce heat to medium-low and simmer for 5-10 minutes or until the potatoes are almost tender.
  5. Increase heat to medium.
  6. Whisk flour into the milk and gradually stir this into the pot. Stir gently.
  7. Stir in shrimp. Simmer, uncovered and stirring gently but often for about 5 minutes – until the shrimp are firm and pink and the soup has thickened. – do not let this boil.
  8. Stir in lemon zest and juice.
  9. Season with pepper, to taste.

Enjoy!

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 a 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

Grilled Chicken Strips

,

Number of servings: 4-6

Quantity Ingredient
2 tbsp. Rice vinegar
1 tbsp. Dijon mustard
1 tbsp. Fresh parsley, minced
2 tsp. Canola oil
1 clove Garlic, minced
¼ tsp. Ground pepper
1 lb Boneless, skinless chicken breasts

Method

  1. Cut the chicken breasts into 3-4 strips each – depending on how large they are.
  2. In a medium bowl, mix together – vinegar, mustard, parsley, oil, garlic and pepper.
  3. Pour this over the chicken strips, mix well to coat evenly.
  4. Let stand 10 minutes, or cover and refrigerate up to 24 hours.
  5. Heat the grill or BBQ to medium-high heat.
  6. Place the marinated chicken strips on the greased grill/BBQ for about 5 minutes each side. Turn once or twice and check the temperature to make sure it has reached 165⁰ F.

NOTE: These can be used with vegetables and rice or potatoes or, in a sub bun with garnishes, or cut into a salad. It’s always handy to have these on hand but keep them covered and refrigerated for no longer than 3 days.

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 a 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

Spinach and Green Pea Soup

,

Number of servings:  4

Quantity Ingredient
4 Green onions, chopped
3 cloves Garlic, minced
1 large Baking potato, peeled and diced (about 1 ½ cups)
1/8 tsp Ground nutmeg
1 ½ cups Reduced sodium – vegetable or chicken broth
1 pkg (227g) Baby spinach
1 cup Frozen green peas, thawed
2 cups 1 % milk
2 tbsp. Lemon juice, freshly squeezed
Pepper To taste
¼ cup Low-fat sour cream
3 tbsp. Fresh chives, chopped

Method

  1. In a medium pot, combine green onions, garlic, potato nutmeg and broth and bring to a boil over high heat.
  2. Cover, reduce the heat to medium-low and boil for 5-10 minutes or until the potatoes are almost tender.
  3. Stir spinach and peas into the soup. Cover and boil for about 5 minutes, or until the spinach is tender.
  4. Use an immersion blender in the pot, or transfer to a blender in batches. Puree until smooth.
  5. Return the soup to the pot, add the milk and heat over low heat, stirring for 2-3 minutes until steaming. Do not let it boil.
  6. Drizzle in lemon juice, stirring constantly. Season with pepper to taste.
  7. In a small bowl, stir together sour cream and chives.
  8. Ladle the soup into each bowl and garnish with a dollop of the herbed sour cream – swirl slightly.

Enjoy!

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 a 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

Trendy Kale Chips

Number of servings:  about 4
Oven:  350°F

Ingredients

Quantity

Ingredient

½ lb

 Kale (sold in bunches)

1 tbsp

 Olive oil

¼-1/2 tsp

 Garlic powder

¼ tsp

 Salt

¼ tsp

 Chili powder (optional)

 

Method

  1. Preheat oven
  2. Spray 2 cookie sheets with oil to lightly coat them.
  3. Remove the tough centre rib on each kale leaf and put that in the compost.
  4. 3. Wash each leaf very well and pat dry.
  5. Tear each leaf into bite size pieces about 3” wide.
  6. In a large bowl, mix together olive oil, garlic powder, salt and chili powder (if using it).
  7. Toss the kale pieces in the bowl until coated with this mixture – use your clean hands.
  8. Place the kale pieces in a single layer on the cookies sheets.
  9. Bake until the edges are crisp and slightly browned, about 12-14 minutes.
  10. Handle with care they are fragile but delicious.

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

 

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