The American Heart Association website also has a handy search box where you can find recipes quickly and easily. In February of this year we have a sample meal to show love to your heart.
Grilled vegetable chicken
1 1/2 teaspoon dried basil, crushed
1 1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon grated lemon zest
1 tbsp fresh lemon juice
2 teaspoons olive oil (preferably extra virgin)
Boneless, skinless half chicken breast (about 4 ounces each), discard all visible fat
1 small zucchini cut vertically into 1/4 inch wide slices
Cut one small red bell pepper into four rings horizontally
1/4 small eggplant (about 4 ounces), cut laterally into 1/2 inch slices
Cooking spray
In a small bowl, add basil, garlic powder, salt and pepper and stir. Transfer 1 teaspoon of the mixture to a large shallow dish. Book the rest of the mixture.
Add lemon zest, lemon juice and oil to a mixture of basil and stir. Soak the chicken in the mixture and turn it to the coat. Transfer to a large plate. Cover and chill for 10 to 8 hours. Preheat the grill over medium heat. Place zucchini, peppers and eggplants on a flat surface. Lightly spray both sides of the vegetables with a cooking spray. Sprinkle the reserved basil mixture on both sides. Gently press with your fingertips so that it sticks to the vegetables.
Grill the chicken on both sides for 4-5 minutes, or until the center is no longer pink. After grilling the chicken on one side, place the zucchini, peppers and eggplant on the grill. Bake the vegetables for 2-3 minutes on each side or until tender. Serve chicken with vegetables.
Olive oil mashed potatoes
1-1 / 2 lbs Small Yukon Gold Potato, cut into half or 2 inch pieces
6 medium garlic cloves
1/4 cup olive oil (preferably extra virgin)
1/2 teaspoon black pepper (freshly ground)
1/4 teaspoon salt
1 cup of chopped green onion
Put potatoes, garlic and salt in a large saucepan. Pour enough water to cover the potatoes. Bring to a boil over high heat. Boil for 15-20 minutes or until the potatoes are tender. Transfer the potatoes and garlic to a colander. Drain well. Put them back in the pot.
Use a fork of tine to grind the potatoes and garlic, and be sure to grind each piece of potato and the garlic cloves. Add green onions, oil and pepper and stir until well mixed.
Blackberry cobbler
Cooking spray
4 cups of blackberries
1/4 cup sugar substitute and 1/2 cup sugar substitute, split use
1/4 cup of water
Juice from one medium lime
2 teaspoons ground ginger
1-1 / 3 cups of all-purpose flour
2-1 / 2 teaspoons baking powder
1/16 teaspoon salt
11/4 cup of fat-free milk
1/4 cup canola oil or corn oil
1/4 cup fat-free, plain Greek yogurt
1 teaspoon vanilla extract
Preheat the oven to 350 ° F. Lightly spray the cooking spray onto a 13 x 9 inch baking pan.
In a medium bowl, gently stir berries, 1/4 cup sugar substitute, water, lime juice and ginger. Leave the berry mixture for at least 15 minutes so that the juice can accumulate.
In a small bowl, stir the flour, baking powder, salt and the remaining 1/2 cup of sugar substitute together.
In a large bowl, mix the milk, oil, yogurt and vanilla together in a whisk. Add the flour mixture to the milk mixture, stirring until the flour disappears. Do not mix too much.
Pour the dough into a baking pan. Use a spatula to spread the dough in a pan. (The batter does not have to touch the edge of the pan. It spreads during baking.) Place the berry mixture on top. Bake for 50 minutes, or until the wooden toothpick inserted in the center is clean.
Readers should submit 4-5 of their favorite recipes with a note of why they are special. Send the recipe to lskarpness@parkrapidsenterprise.com.
