Serves 4

 

Ingredients

Quantity Ingredient

4

Boneless, skinless chicken breasts

1 tsp.

Canola oil

Marinade

2 tbsp.

Miso paste

1 ½ tsp.

Sesame oil

1 ½ tsp.

Ginger, chopped

2 tsp.

Garlic, chopped

¼ tsp. or more to taste

Red pepper flakes

1 tbsp.

Water

 

Instructions

  1. Place chicken in shallow baking pan.
  2. In a small bowl, combine all marinade ingredients well.
  3. Pour marinade over chicken.
  4. Cover and chill for 1 – 2 hours.
  5. Remove chicken from marinade – discard any remaining.
  6. In a large skillet, heat canola oil – medium high heat.
  7. Cook chicken about 4 minutes per side – until not pink inside.

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

edamame salad

Serves 4

Ingredients

Quantity Ingredient

1 ½ cups

Corn niblets, frozen (cooked and drained)

1 cup

Edamame, shelled (cooked and drained)

¼ cup

Sweet onions (chopped)

½ cup

Red pepper, finely diced

1 tbsp.

Cilantro or parsley (finely chopped)

Dressing

 

1 tbsp.

Light mayo

1 tbsp.

Fresh lemon juice

1 ½ tsp

Fresh ginger, grated

1/8 tsp.

Salt

1/8 tsp.(or more to taste)

Fresh ground pepper

 

Instructions

  1. Place all vegetables and herbs into a decorative bowl.
  2. In a small bowl combine all dressing ingredients – mix well.
  3. Pour dressing over the vegetables and herbs – mix well.
  4. Chill until ready to serve – at least 1 hour to allow flavours to blend.

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

Serves 4

 

Ingredients

Quantity Ingredient
1 lb. Ground Chicken
1/2 cup Breadcrumbs
1/4 cup Parmesan cheese, freshly grated
2 tbsp. Fresh parsley, finely chopped
1 tsp. Oregano, dried
1 tsp. Thyme, dried
1/2 tsp. Salt
3-1 litre boxes Low-sodium chicken broth
2-28 fl. oz. cans Tomatoes, diced, with juice from cans
8 Carrots, diced
5 Potatoes, peeled, diced
2 Onions, chopped
4 cloves Garlic, chopped
1 tsp. Oregano, dried
2 tsp. Thyme, dried
4 tsp. Parmesan cheese, freshly grated

 

Instructions

  1. Combine the first 7 ingredients in the list very well.
  2. With moistened hands, form 1″ diameter meatballs (chicken).
  3. In a large soup pot/Dutch oven, bring the broth to a boil.
  4. Drop meatballs into the broth and cook at medium high for 5 minutes.
  5. Add tomatoes, their juice, carrots, potatoes, onions, garlic, oregano and thyme.
  6. Lower heat to medium
  7. Simmer, uncovered, breaking up the tomatoes with the back of a spoon.  Simmer for about 45 minutes until meatballs are cooked through and the vegetables are tender.
  8. Season to taste with pepper and try not to use any salt.
  9. Serve in a deep soup bowl (helps keep it nice and hot) and just before serving, sprinkle a teaspoon of the grated cheese on top of each bowl.

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

spaghetti_squash

Serves 8

Ingredients

Quantity Ingredient
1 tbsp. Olive oil
4 cloves Garlic, minced
1 Spaghetti squash (4-5 lbs)
1/2 cup Fresh parsley, chopped
1/2 cup Zucchini, grated
1/2 cup Yogurt, plain, low fat
  Salt and pepper to taste

 

Instructions

  1. Heat oil in a small pan and then cook garlic in it for 1 to 1 1/2 minutes, do not brown it.
  2. Squash can be microwaved or steamed (baking too, but that takes longer)
    *The squash is properly cooked when a fork can easily pierce the skin.
    *Microwaving – pierce squash all over and place in microwave-safe dish.  Microwave on high, for about 5 or 6 minutes per pound (so for 5 lb. squash about 25 minutes).  Half way through the cooking, turn the squash over.
    *Steaming – cut the squash in half lengthwise and scoop out the seeds.  Steam for 15-20 minutes or until tender.
  3. Cut the cooked squash in half lengthwise (unless you have already done that to cook it).
  4. Run the tines of the fork lengthwise over the squash to loosen the strands, scoop out the strands into a baking dish or bowl.
  5. In a small bowl, mix together, the garlic, parsley, zucchini and yogurt.  Taste for seasoning using as little salt as possible.  Use as much pepper as you enjoy.
  6. Toss the mixture with the squash 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

Serves 6
Oven 375 Degrees

 

Ingredients

Quantity Ingredient
1/2 cup Dried cherries (or raisins if not available)
Zest of 1 whole orange or lemom
1 cup Sugar (or Splenda if desired)
1 tbsp. Flour
1/2 tsp. Ground ginger
1/4 tsp. Salt
3 Granny Smith apples, large, peeled chopped (about 4 cups)
6-8 oz. Cranberries, fresh or frozen, cleaned, rinsed, drained
Topping
1/2 cup Panko crumbs (Japanese breadcrumbs) – use regular if not available
2 tbsp. Brown sugar
1/4 tsp. Ground ginger
2 tbsp. Butter, melted

 

Instructions

  1. Preheat oven
  2. Prepare baking pan – use a 10″ quiche
  3. Soak the cherries/raisins if needed, in 1/2 cup warm water for 20 minutes, drain.  Combine them with the fruit zest in a small bowl.
  4. In a large bowl, mix together, sugar/Splenda, flour ginger and salt.
  5.  Into the bowl, stir in the apples, cranberries, and dried cherries/ currants and the zest.
  6. Turn this into the prepared baking pan.
  7. In a small bowl, mix together all the topping ingredients.
  8. Sprinkle over the top of the fruit
  9. Bake for 45 minutes until bubbly and many of the cranberries have popped.

Serve warm alone, or topped with 1/2 cup low-fat frozen 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