Lemon, Herb and Parmesan Crusted Tilapia

Give simple Tilapia a lift with tangy lemon, herbs & Parmesan

Total time: 30 mins

Ingredients (4 servings)

• ¼ cup of Italian breadcrumbs
• Zest of 1 lemon
• ¼ cup grated Parmesan cheese
• 2 tbsp parsley, chopped
• Pepper to taste
• 4 Tilapia fillets
•  4-5 tbps Extra-Virgin Olive Oil
• Juice of 1 lemon

Directions

Mix the breadcrumbs with the grated lemon zest, grated Parmesan, chopped parsley, salt and pepper and season the 4 fish fillets. Sauté in the olive oil for 2-3 minutes until just tender. Turn over and sprinkle again with any remaining breadcrumb mixture. Brown in the pan for 2-3 minutes. Add the juice of 1 lemon to the pan and serve.

Stir-Fried Chicken Lettuce Wraps

Total time: 20 minutes 

In this simple and fast lunch or appetizer dish we are substituting heart-healthy almonds in the place of more traditional cashews. The trick to a successful stir-fry, you ask? Have all your ingredients prepped so that you can cook quickly over high heat. In professional kitchens this is called mise en place, or "put in place." In short, have you food prepped and ready to cook because we’re moving fast here!

Ingredients (Makes 4 servings)

• 8 large butter lettuce leaves
• 1/4 cup Asian sweet chili sauce
• 1 pound skinless, boneless chicken thighs, minced
• 2 scallions, minced
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon cornstarch
• 2 tablespoons peanut oil
• 3 medium shiitake mushrooms stemmed, minced (or Portobellos)
• 4 garlic cloves, minced
• 1 teaspoon minced peeled fresh ginger
• 1/4 cup unsalted, roasted almonds, chopped

Ingredient Info: Asian sweet chili sauce is available at better supermarkets, Asian markets and some natural foods stores. I use this sauce a lot to spice dishes up...it's delicious and not just for Oriental style cooking!

Preparation

·        Arrange lettuce leaves on a large platter. Pour chili sauce into a small bowl and place on platter with lettuce leaves. 

·        Mix chicken, scallions, soy sauce, and cornstarch in a medium bowl; marinate 10 minutes at room temperature, stirring occasionally. 

·        Meanwhile, pre-heat oil in a large nonstick skillet. Add mushrooms; stir fry for 30 seconds. Add garlic and ginger and stir-fry 20 seconds. Add chicken mixture and cook, stirring often, until golden brown and cooked through, about 3-4 minutes. Spoon chicken mixture into lettuce leaves, dividing equally. Garnish with roasted almonds. Roll leaves around filling and dip into chili sauce.

New Nutritional Guidelines – What’s on your Plate today?

I was so happy to hear about the latest 'official' nutritional guidelines, released by the Obama Administration. In this article I've combined information from several different articles with the of need-to-know details. This only goes to support everything that we do here at The Heart Smart Gourmet, namely that the Mediterranean diet is the healthiest on the planet. The new food guidelines are pretty clear: Make half your plate fruits and veggies, and divide the other half between whole grains and lean protein.

 

MyPlate replaces the U.S. Department of Agriculture's Food Pyramid, which was unveiled in 1992 but had become too complicated in ensuing years, many nutritionists contended. Underneath the graphic, USDA offers some specific advice like, "Enjoy your food, but eat less," and "Drink water instead of sugary drinks."

"We are going to continue to have conversations about balanced meals to make this seem fun and simple and not complicated and overburdened," First Lady Michelle Obama said during a Thursday morning press briefing to introduce the MyPlate icon.

"We can do something that makes a difference, something that people can use in their everyday lives," added Obama, who has made combating obesity a priority since becoming First Lady.

The MyPlate logo suggests people eat balanced meals consisting of servings of fruits, vegetables, grains, protein and a small amount of dairy. To help make healthy choices, the USDA is also introducing a website called ChooseMyPlate.gov.  The site is designed to provide consumers with practical information on healthful eating. For example, MyPlate recommends reducing portion size; making at least half of each meal fruits and vegetables; making at least half of grains consumed whole grains, such as whole wheat bread and pasta; and switching to fat-free or low-fat (1 percent) milk. In addition, the program urges cutting down on salt consumption and drinking water instead of sugary beverages.

Here are 5 things to get you informed fast:

Lamb Chops with Greek Couscous

4 servings
Total Time: 30 minutes

Ingredients

• 1 cup water
• 4 minced garlic cloves
• 1 tablespoon finely chopped fresh parsley
• 2 1/2 pounds lamb loin chops, (about 8), trimmed of fat
• 2 teaspoons extra-virgin olive oil
• 1/2 cup whole-wheat couscous
• 2 medium tomatoes, chopped
• 1 medium cucumber, peeled and chopped
• 1/2 cup crumbled feta
• 3 tablespoons lemon juice
• 2 tablespoons finely chopped fresh dill

Preparation

1. Put water on to boil in a medium saucepan.
2. Combine garlic, parsley and salt in a small bowl. Press the garlic mixture into both sides of lamb chops. Heat oil in a large nonstick skillet over medium-high heat. Add the lamb chops and cook to desired taste (5 to 6 minutes per side for medium)
3. Meanwhile, stir couscous into the boiling water. Return to a boil, reduce heat to a low simmer, cover and cook for 2 minutes. Remove from the heat and let stand, covered, for 5 minutes; fluff with a fork. Transfer to a medium bowl. Add tomatoes, cucumber, feta, lemon juice and dill. Stir to combine. Serve the couscous with the lamb chops.

Nutrition

Per serving: 333 calories; 14 g fat ( 6 g sat , 5 g mono ); 121 mg cholesterol; 18 g carbohydrates; 36 g protein; 3 g fiber; 386 mg sodium; 442 mg potassium.

Crab-Stuffed Mushrooms

This tasty appetizer seasoned with garlic, thyme, paprika, oregano and spicy red pepper flakes, so you won’t miss the salt at all. Be sure to select good sized mushrooms, about 2 inches across and when cleaning mushrooms, don't run them under water. Mushrooms are like little sponges, and will absorb any water so just wipe them clean with a damp towel. The filling can be made with fresh or canned crab meat. If using canned, be sure to rinse the meat first.

 

Ingredients (Makes 16 to 20 stuffed mushroom appetizers):

• 1 pound fresh baby Portobello mushrooms
• 7 ounces crab meat
• 5 green onions, thinly sliced
• 3 garlic cloves, minced
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried oregano
• 1/4 teaspoon Black pepper
• 1/4 teaspoon paprika
• 1 teaspoon dried red pepper flakes
• 1/4 cup grated Parmesan cheese
• 1/3 cup low-fat, olive oil mayonnaise
• 3 tablespoons grated Parmesan cheese

Directions

1. Preheat the oven to 350 degrees F (175 degrees C).
2. In a medium bowl, combine crab meat, garlic, green onions, seasonings, and red pepper flakes. Mix in mayonnaise and the Parmesan cheese until well combined.
3. Wipe the mushrooms clean with a damp towel. Remove stems. Spoon out the gills and the base of the stem, making deep cups. Discard gills and stems. Fill the mushroom caps with rounded teaspoonfuls of filling, and place them in an un-greased shallow baking dish. Sprinkle tops with additional Parmesan and bake for 15 minutes. Remove from oven, and serve immediately

Nutritional Information

Amount Per Serving (3-4 mushrooms) Calories: 167 | Total Fat: 12.1g | Cholesterol: 39mg

 

Grilled Pepper Salad

Toss a mix of grilled bell peppers with Kalamatta olives, tomatoes and balsamic vinaigrette for a fantastically refreshing salad or side dish. You can also spread goat cheese on crostini and top with this salad for a great summer appetizer. Add grilled onions or roasted garlic for a sweet accent.

4 servings, about 1 cup each
Total Time: 20 minutes

Ingredients

• 4 bell peppers, (mixed colors), halved, seeded and stemmed
• 1/4 cup halved and pitted oil-cured black olives
• 1/4 cup rinsed and chopped oil-packed sun-dried tomatoes
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• 1/8 teaspoon salt

Preparation

1. Grill peppers on medium-high, turning once, until soft and charred in spots, about 5 minutes per side. When cool enough to handle, chop the peppers; toss with olives, sun-dried tomatoes, oil, vinegar and salt in a large bowl.

Nutrition

Per serving: 107 calories; 7 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 330 mg sodium; 331 mg potassium.

Leafy Greens – Your Mother Was Right

Popeye wasn't just a man with muscles. He was a man with brains, too. He knew the power of leafy greens could get him out of a jam in a flash. (Okay, he was just a cartoon character... but you get the idea!)

Going Green - A Whole New Meaning

Leafy green vegetables rule the roost in the vegetable kingdom. Nothing against rutabagas or cucumbers, but leafy greens have the most concentrated source of nutrition of any food. ¹ That's enough to make any vegetable feel superior!

The Power of Green

Just check in with a bowl of greens and you'll find they are brimming with vital nutrients that provide a variety of health, growth and fertility benefits.

Your Liver's Favorite Color is Green

Livers love greens because they're amazing detoxifiers. If you want to cleanse your liver, eat your greens!

A Lean, Mean, Green Machine

Just to give you an idea of how important they are to include in our diets at every meal...

Sauteed Green Beans with Dijon Dressing

These flavorful green beans have always been one of my favorite side dishes. Quick, easy and delicious!

4 Servings

Total Time:  16 min

Ingredients

• 1/2 pound green beans
• 2 tablespoons chopped walnuts
• 2 tablespoons fresh parsley, chopped
• 3 garlic cloves, minced
• 1 small red onion, medium dice
• 3 tablespoons of extra-virgin olive oil
• 1 teaspoon red wine vinegar
• 1 teaspoon Dijon mustard
• Pinch of salt and Pepper to taste

Directions

Bring a large pot of water with a steamer basket to a boil, add green beans and steam for about 4 minutes. Transfer to a serving bowl.

Toast the walnuts in a small dry skillet over medium heat until they become fragrant, about 2 minutes, then transfer them to a small bowl to cool.

Add 2 tbps oil to skillet. When hot add onion and garlic and cook just until opaque. Add the parsley and walnuts and stir to combine.

In another small bowl, whisk together the remaining oil, vinegar and mustard. Add the onion and garlic to the beans, season with salt and pepper and toss with the dressing to coat all. Serve warm or at room temperature.

PASTA PUTTANESCA

Courtesy of Chef David Rocco

4 Servings – Total Time 12 minutes

Ingredients:

16 oz spaghetti 
16 oz. low salt plum tomatoes with juices, roughly chopped
4 anchovy filets, roughly chopped
1 tablespoon capers
12 Kalamatta olives, pitted
2 cloves garlic, crushed
4 tablespoons extra virgin olive oil 
Fresh flat leaf parsley, finely chopped
Dried red pepper flakes

1 cup walnuts, roughly chopped

Directions:

• Cook spaghetti in boiling water until al dente.
• While pasta is cooking, heat up some olive oil in a large skillet. Cook garlic until golden, add anchovies, olives, capers and walnuts.
• Let cook for a minute before adding plum tomatoes into the pan. Cook for approximately five minutes.
• About a minute and a half before the al dente stage, drain the spaghetti and add it to the saucepan, allowing it to finish cooking in the sauce.
• Sprinkle freshly chopped parsley and plate. Serve immediately.

Mediterranean Roasted Fish & Vegetables

6 servings
Total Time: 1 1/2 hours

Ingredients

• 3 cloves garlic, divided
• 2 tablespoons extra-virgin olive oil, divided
• 1 teaspoon anchovy paste, (optional)
• 2 small fennel bulbs, trimmed, cored and thinly sliced
• 1 large onion, sliced
• 6 small all-purpose potatoes, such as Yukon Gold, peeled, halved and thinly sliced
• 2 Zucchini, sliced thick
• 1 14-ounce can no-salt plum tomatoes, drained and chopped, juice reserved
• 1/4 cup water
• 1/4 teaspoon freshly ground pepper
• 3 tablespoons fine dry breadcrumbs
• 2 teaspoons fennel seeds, crushed
• 1 teaspoon freshly grated lemon zest
• 1 1/2 pounds sea bass, halibut or cod, skinned and cut into 6 pieces

Preparation

1. Preheat oven to 450°F.
2. Mince 2 cloves of garlic and place in a small bowl. Whisk in 1 1/2 tablespoons oil and anchovy paste, if using. Combine sliced fennel and onion in a 9-by-13-inch roasting pan; add dressing and toss to coat.
3. Roast fennel mixture, uncovered, stirring occasionally, until softened, 20 to 25 minutes.
4. Add potatoes, zucchini, tomatoes and their juice, water and pepper. Cover tightly with foil and bake until potatoes are tender, 35 to 40 minutes more.
5. Meanwhile, mince remaining clove of garlic and place in a small bowl. Add breadcrumbs, fennel seeds, lemon zest, remaining 1/2 tablespoon oil and 1/4 teaspoon salt; season with pepper. Mix with your fingers until blended.
6. Once potatoes are tender, place fish on top of vegetables and sprinkle breadcrumb mixture over all.
7. Roast, uncovered, until the fish is opaque in the center and breadcrumbs are browned, 10 to 15 minutes. Serve immediately.

Nutrition

Per serving: 344 calories; 8 g fat ( 1 g sat , 4 g mono ); 49 mg cholesterol; 42 g carbohydrates; 28 g protein; 7 g fiber; 550 mg sodium; 1426 mg potassium.

Studies Show Low Carb Diets May Be Dangerous To Health

Many people turn to low-carb diets for fast results but recent studies released have showed detrimental effects from the high fat content of certain low carb diets. 

With all the different fad diets out there, it can be confusing. One of the most popular methods of weight loss is the low carb route. Most people choose this road because it serves as a shortcut to having a nice body. No one wants to take the long, strenuous journey of eating healthy balanced meals and working out consistently to slowly see results.

Impatience in this aspect is understandable because come on, it's no fun being fat. You want it off as soon as humanly possible. However, it important to put health before vanity and educate yourself on the benefits and risks of these "quick fix" diets. Luckily, we understand that you might not feel like doing that either so we took the liberty of doing it for you. So read on folks, you need to know what you're getting yourself into with these rapid weight loss low carb diets.

Portobello and Asparagus Salad

A great Sunday afternoon salad! Relax with a nice glass of your favorite white wine and enjoy!

Ingredients (For 4)

• 4 large Portobello mushroom caps
• 1 bunch fresh asparagus, tough ends removed
• 1/2 cup sun-dried tomatoes (not packed in oil), snipped into strips 
• 4 garlic cloves, roasted
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice

Seasoning Mix (Combine the following)

• 2 teaspoons dried oregano
• 1 1/2 teaspoons onion powder
• 1 teaspoon freshly ground black pepper
• 1 teaspoon dried parsley flakes

Directions

Brush mushrooms, asparagus and tomatoes with olive oil. Grill the mushrooms over medium heat until tender, 4 to 5 minutes per side, turning occasionally. Meanwhile, Roast garlic cloves on grill for 4-5 minutes. Cut mushrooms into bite-size pieces and place in a medium bowl. Mince the roasted garlic and add to bowl with mushrooms.

Grill asparagus over medium heat for 4-5 minutes, turning occasionally. Add to mushrooms to bowl. Add tomatoes to mushrooms, garlic and asparagus. Drizzle with lemon juice and olive oil and sprinkle with seasoning mix, tossing gently to coat.

Serve on a bed of lettuce.