Romaine Salad with Chicken, Apricots & Mint

This bright and summery entree salad, which uses a savory apricot puree as both marinade and dressing, makes a refreshing change from the standby Chicken Caesar. The salad also works well with sliced peaches or nectarines

4 servings, 2 1/2 cups each
Total Time: 40 minute

Ingredients

Marinade & dressing

• 1/2 cup dried apricots
• 1 cup hot water
• 2 cups loosely packed mint leaves, (about 1 bunch)
• 1 teaspoon freshly grated orange zest
• 1/2 cup orange juice
• 2 tablespoons honey
• 4 teaspoons Dijon mustard
• 4 teaspoons red-wine vinegar
• 4 tablespoons extra-virgin olive oil
• sea salt, to taste
• Freshly ground pepper, to taste

Salad

• 1 pound boneless, skinless chicken breast, trimmed of fat
• 1 large head romaine lettuce, torn into bite-size pieces (10 cups)
• 6 fresh apricots, or plums, pitted and cut into wedges
• 1 cup loosely packed mint leaves, (about 1/2 bunch), roughly chopped
• 1/2 cup sliced almonds, toasted (see Tip)

Preparation

1. Preheat grill.
2. To prepare marinade & dressing: Soak dried apricots in hot water for 10 minutes. Drain and transfer apricots to a food processor. Add 2 cups mint, orange zest, orange juice, honey, mustard, vinegar, salt and pepper. Process until smooth. With the motor running, gradually drizzle in oil. Reserve 1 cup for the dressing.
3. To prepare salad: Transfer the remaining marinade to a large sealable plastic bag. Add chicken, seal and turn to coat. Marinate in the refrigerator for 20 minutes.
4. Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Grill the chicken over medium-high heat until no longer pink in the center, 6 to 8 minutes per side. (Discard the marinade.)
5. Meanwhile, combine lettuce, apricot (or plum) wedges and chopped mint in a large bowl. Add the reserved dressing and toss to coat. Divide the salad among 4 plates. Slice the chicken and arrange over the salads. Sprinkle with almonds and serve.

Tips & Notes

• Make Ahead Tip: The dressing will keep, covered, in the refrigerator for up to 2 days.

• Tip: To toast almonds: Spread on a baking sheet and bake at 350°F until golden brown and fragrant, 5 to 7 minutes. Toasted almonds will keep, tightly covered, at room temperature for up to 1 week.

Nutrition

Per serving: 456 calories; 20 g fat ( 3 g sat , 13 g mono ); 66 mg cholesterol; 33 g carbohydrates; 34 g protein; 10 g fiber; 433 mg sodium; 1281 mg potassium.

Chicken & Fruit Salad

Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad.

4 servings
Total Time: 15 minutes

Ingredients

• 1/4 cup reduced-fat sour cream
• 3 tablespoons balsamic vinegar
• 1 1/2 teaspoons poppy seeds
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 cups mixed salad greens
• 2 poached chicken breasts, (see Tip)
• 2 cups balled melon, such as cantaloupe and/or honeydew
• 1/4 cup chopped walnuts, toasted (see Tip)
• 1/4 cup crumbled feta cheese

Preparation

1. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. 
2. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. 
3. Drizzle each portion with 1 tablespoon of the reserved dressing and serve.

Tips

• To poach chicken breast: Place boneless, skinless chicken breasts in a medium saucepan and bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Allow to chill in fridge for an hour.
• To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Nutrition

Per serving: 248 calories; 11 g fat ( 4 g sat , 2 g mono ); 55 mg cholesterol; 18 g carbohydrates; 21 g protein; 4 g fiber; 346 mg sodium; 371 mg potassium.
Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (50% dv).

Lemon-Garlic Marinated Shrimp

Total Time: 10 minutes

Ingredients

• 3 tablespoons minced garlic
• 2 tablespoons extra-virgin olive oil
• 1/4 cup lemon juice
• 1/4 cup minced fresh parsley
• 1/2 teaspoon kosher salt
• 1/2 teaspoon pepper
• 1 1/4 pounds cooked shrimp

Preparation

1. Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute.
2. Add shrimp, lemon juice, parsley, salt and pepper. Cook until shrimp are done.
3. Toss with shrimp in a large bowl. Serve hot or chill for an hour and serve cold.

Nutrition

Per serving: 73 calories; 3 g fat ( 0 g sat , 2 g mono ); 92 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 10 g protein; 0 g fiber; 154 mg sodium; 108 mg potassium.

Tomato Terrine

Serve this delicious terrine as an elegant starter to a summer meal.

Ingredients:

• 2 carrots, chopped
• 1 leek, thinly sliced
• 1 celery stalk, chopped
• 1 shallot, halved
• 1 garlic clove
• 10 flat-leaf parsley sprigs
• 10 black peppercorns
• 3 fresh bay leaves (or 1 dried)
• 6 pounds large firm ripe tomatoes (a mix of colors but of similar size), peeled
• 1/2 teaspoon sea salt plus more for seasoning individual servings
• 1 1/2 tablespoons unflavored gelatin
• 1/4 cup thinly sliced chives plus more
• 2 teaspoons red wine vinegar
• Nonstick vegetable oil spray
• Extra-virgin olive oil

**Special Equipment: You will need two 8x4 1/2" loaf pans (or 1 pan and something of equal size to use as a weight )

Preparation:

·        Bring first 8 ingredients and 3 cups water to a boil in a large saucepan. Reduce heat to medium and simmer until stock yields 1 1/2 cups, about 15 minutes. Set a fine-mesh strainer over a large measuring cup. Strain stock, discarding solids. Cover to keep hot.

·        Set a fine-mesh strainer over another measuring cup. Cut each peeled tomato into 4 wedges. Place wedges, cut side up, on a work surface. Cut away seeds and pulp from tomato and transfer to strainer. Place filleted tomatoes on a double layer of paper towels to drain; sprinkle with 1 teaspoon kosher salt. Pat tomatoes with more paper towels. Let stand for 30 minutes.

·        Press on seeds to yield 1/2 cup tomato juice. Sprinkle gelatin over juice; let stand for 10 minutes to soften. Add to hot stock; whisk vigorously to dissolve gelatin. Stir in 1/4 cup chives, vinegar, and kosher salt to taste.

·        Spray 1 loaf pan with nonstick spray; line with plastic wrap, allowing for a 3" overhang on each side. Smooth plastic to remove wrinkles. Pour 1/2 cup stock into pan. Chill until set, about 40 minutes. Arrange 1 layer of tomatoes in pan, pressing down gently, then drizzle 2 tablespoons stock mixture over. Repeat layering with remaining tomatoes and stock. Pour remaining stock over to fill pan. Cover terrine with plastic wrap. Place on a small rimmed baking sheet.

·        Place second loaf pan on top of terrine. Weigh down terrine by placing 2-3 small canned goods in top pan (some of liquid mixture in bottom pan may spill out). Chill terrine until set, about 6 hours. DO AHEAD: Can be made 2 days ahead. Keep chilled.

·        Uncover terrine; invert onto a platter. Remove pan and plastic wrap. Slice terrine; transfer to plates. 

Drizzle with oil and sprinkle with chives and sea salt to taste. Enjoy!

Weight Loss Equation

By now you know that the basis of changing your weight and health is through proper nutrition. This concept is vitally important to your health and can be expressed in this simple equation:

H=N/C

Health=Nutrient intake divided by Calorie intake

H=N/C is a concept that addresses the nutrient-density of your diet.  In this discussion, nutrients mean micronutrients, not macronutrients (For more on the difference see my article HERE).  Your future health is dependent on the consumption of a high proportion of nutrients to calories.  In other words, for you to be in excellent health your diet must be nutrient-rich and you must not overeat in macronutrients, or calories.

This health equation will help tremendously in not only excellent health but also weight loss.  It ensures that your body builds and repairs itself using the foods you eat. It provides high-quality, high-nutrient foods that make a high-quality body that feels good, looks good and becoming more and more resistant to diseases.  It can also predict whether you’re eating habits are putting you at risk of a serious disease such as a heart attack or stroke, or shortening your life span.

Every food can be evaluated using this formula.  As you read the articles and cook the recipes here at The Heart Smart Gourmet, you will learn which foods make the grade—those that have a high proportion of nutrients to calories! You will be on your way to lifelong weight control and improved health.  You won’t always be in a situation where you can calculate the food, and that’s okay.  When you dine out or while traveling, for example, I encourage you to choose more colorful, natural, plant foods and less processed foods and animal products.   

For a specific, weekly weight loss formula follow this:

Calculate your calorie goal

Your current weight X 12 = calories needed to maintain your weight
(i.e. If you weigh 200 pounds; 200 x 12 = 2400 calories to maintain your current weight)

To lose 1 pound/week:  Cut 500 calories/day

To lose 2 pounds/week: Cut 1,000 calories/day


Remember, the more nutrient rich foods you eat, the more weight you will lose and you’ll reach your goal AND enjoy the benefits of good health!

Stay healthy people! 

Baked Kibbeh

Kibbeh is a dish of minced meat with bulgur and spices with many variants. It is regarded as the national dish of Lebanon and there are as many ways to prepare and serve kibbeh as there are to spell it. An Egyptian friend introduced me to Kibbeh about 14 years ago and I have been devouring these little torpedoes of deliciousness ever since! While traditional kibbeh are fried, this healthier version is baked…but just as delicious.

 

 Total Time: 50 minutes

 

Ingredients: 

Outer shells

1½ cups fine bulgar wheat
1½ lb lean ground beef or lamb
1½ cups yellow onions, roughly chopped
3 tsp ground cumin
1 tsp sea salt
1½ tsp ground black pepper

Stuffing:

½ lb ground beef
¾ cup yellow onions, finely chopped
⅓ cup pine nuts, lightly toasted
¾ tsp salt
½ tsp allspice
½ tsp ground pepper
¼ tsp ground cinnamon

 

 

Preparing Outer shells

• In a medium bowl, soak Kasha for 30 minutes in cold water – using 3 cups of water for each cup of wheat. Remove and drain. Remove excess water by squeezing through thick paper towel or cheesecloth.
• Place into medium bowl and combine with the meat, chopped onion, salt and 1 cumin and black pepper.
• Combine well and place small amount in food processor or blender until dough-like consistency. You can slowly add a little ice water during processing if needed.
• Continue to mix small amounts until all the kibbeh is incorporated. Place mixture aside, covered.

 

Prepare Kibbeh Stuffing (Hashwah)

• In a medium frying pan, sauté the finely chopped onion in 1 tablespoon of olive oil.
• Add pine nuts, the ground lamb or beef and chop well with wooden spoon or spatula to ensure the meat is chopped up fine.
• Add all spices. Once beef is light brown, remove from heat. Allow to cool for 10 minutes.

Assemble Kibbeh and Bake

Preheat oven to 400°F.

• With wet hands, shape the raw meat-bulgur mixture into torpedo-shaped balls.
• Make a hole down the center of each ball with an index finger to make a deep depression in each ball.
• Stuff each ball with about 1 tablespoon of the stuffing. Press down on the sides and top to enclose the filling and reshape into a smooth egg with a pointed top. Repeat with the remaining ingredients, wetting your hands frequently.
• Space the kibbeh balls on a 9x12 baking pan and bake until golden brown and the meat is cooked through, about 40-45 minutes.

Serve hot or at room temperature, with a Garlic-Yogurt Dip for dipping. Kibbeh can be stored in the freezer in an airtight, freezer safe container for up to 3 months.

Garlic-Yogurt Dip or Dressing

Garlic and fresh herbs star in this creamy yogurt-based dressing. Dip fresh vegetables or just about anything in it for a quick, refreshing flavor.

Total Time: 10 minutes

Ingredients (1 cup)

• 1 cup strained plain yogurt
• 1 tablespoon extra virgin olive oil
• 1 teaspoon minced garlic
• 1 teaspoon minced fresh mint leaves
• 1/8 teaspoon course sea salt
• Fresh ground black pepper to taste

Preparation

In a medium bowl, whisk the yogurt until smooth and creamy. Add the remaining ingredients and whisk to combine.

 

Nutrition

Per tablespoon: 12 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 31 mg sodium; 4 mg potassium.

Are You Really Hungry?

Are you really hungry?  Are you sure?  Most people (especially Americans) are totally dysfunctional when it comes to our physical hunger signals.  We eat by what time it is or because people around us are eating or by the mere sight of food…and, of course, we eat for emotional reasons. To put it simply, we don’t usually eat just because we are really hungry.

Eating Habits (good or bad) Start at a Very Young Age

Hunger is one of the strongest primal forces of life.  Babies cry when they’re hungry, and parents, grandparents, etc. respond with food.  When children get sad or bored (God forbid) or hurt in some way we give them a cookie to make the ‘feel better’, as was the case with my grandmother, bless her heart. She didn't know any better than to try and make me 'feel better'. She had no idea of the damage she was doing because that was ‘normal’ behavior for that time. There had been no studies done to prove that by her actions she was setting the stage for a lifetime of negative eating habits. In addition to these direct negative reinforcements, a parent can misread signals as well.  A baby may be fed when not hungry at all, but fussy or crying for other reasons.  These early experiences form the foundation of our personal relationship with hunger and satiety, or should I say our dysfunctional relationship with food.  Eating to satisfy hunger is a learned behavior and so is dysfunctional eating in order to satisfy some displaced psychological need.

Research shows you’re actually trained how to eat by your family. I know its true in my case. But when food is used as a distraction or reward, the child becomes confused about why we’re feeding him. The experience of learning to eat as a response to physical hunger becomes blurred and unimportant.  Food becomes a crutch, a comfort or a reward…and this practice carries over to adulthood.

Scientists have determined that while taste, smell and texture preferences are culturally learned there is a genetic component to chronic dieting and overeating and it has a smaller effect than the food environment in which you grew up.  

Types of Hunger

Eating behavior specialists divide hunger into three categories:

1. Physiological is triggered by signs, like stomach growling and headache
2. Mouth is triggered by the sight, smell, taste, and memory of food
3. Psychological is triggered by emotions, like anxiety, anger and sadness

So, How Can You Cure Your Eating Problem?

While the cure to any eating problem, as is the same with any addiction, lies within the individual with the problem, the following are suggestions as to processes that you may take to stop negative eating.

·  Keep a food and feelings log.  Keep a small notebook with you at all times. When you get an urge to eat, write down your feelings.  Whether or not you eat, note what your feelings are.  Think of  ways to deal with your feelings without turning to food as a comfort.

·  Explore the 'physicalness' of hunger.  If your ‘hunger’ pains are faint or almost nonexistent, then you’re not really hungry.  You must be brave enough to wait until you are really hungry before you eat, and then eat only healthy foods just until you feel satisfied.

·  Stop eating by a clock and only eat when physically hungry.  Don’t worry if it’s 2 times a day, or 6, let your body tell you when to eat.  After awhile, you’ll most likely settle into three meals a day.

Understanding and managing your hunger is a critical key to your weight loss and health goals.  But how much should you eat?  What kind of food should your nutrients come from?  Should you count calories? First off let's take a look at what hunger consists of.

So, what is hunger any way?

Hunger actually has four essential dimensions.  Most diets are worthless because they only focus on one of these components. Here at the Heart Smart Gourmet, we take into account all four. If you want to resolve your drive to overeat, you must understand and satisfy these dimensions. 

VOLUME – Your stomach wants to feel satisfied physically, which is achieved through the volume of food you eat.  Vegetables, fruits and hearty grains fit the bill for providing ample volume to your stomach.  Luckily, these foods, which have a lot of nutrients in relation to calories, also tend to be rich in fiber. When you eat these foods, they physically fill up your stomach, leaving you less room for foods that don‘t nourish you. They also give your stomach and body the signal that you are physically nourished.

NUTRIENTS – You must consume enough nutrients in your food for your body to meet its biological need to thrive. If you eat an adequate volume, but eat low-nutrient foods, like say donuts or French fries and hamburgers, your body will be malnourished and will force you to eat more food to properly nourish your body. Try nuts or a big leafy green salad.

CALORIES – You will be driven to overeat on calories unless the other dimensions of hunger are addressed. The only way to not over-eat calories is to ensure you have enough volume and nutrients so your body will feel satisfied.  When your body feels satisfied through volume and nutrients, you will be amazed how your cravings and need to overeat diminish and disappear.

And finally…toxic hunger 

ADDICTIONS – You must break yourself of your addictions to foods that don‘t serve your body.  This is where toxic hunger comes to play.  If you are constantly struggling with the physical and emotional addiction to foods, you will become locked into a cycle of overeating and undernourishment. Addictions can be broken once you start to properly feed your body with high nutrient foods. Stop eating foods with high amounts of sugar and salt

So, if you are having a problem with food, weight or just want to get a hold of your eating habits, I think you’ll notice big changes in your appetite and your cravings simply by incorporating each of the components above into your day…so start tomorrow!

Chicken Chili

 

I have always loved a good bowl of chili, it's just good old comfort food at it's best. This healthy version does away with the beef and substitutes chicken in its place. I don’t miss the beef but you can make the same recipe with a lean cut of meat.

Serves 4

Ingredients

·        1 to 2 uncooked chicken breasts, cut into 1-inch pieces

·        2 tablespoons of extra-virgin olive oil

·        1 1/2 tbsp. chili powder

·        1 tbsp cumin

·        Crushed red pepper flakes to taste (optional, if you like hot chili)

·        1 green pepper, sliced into thin strips

·        1 medium onion, chopped

·        1 (15 oz.) can of no salt added whole or crushed tomatoes  (save the can for adding water to the pot)

·        Red wine

·        16 ounces of each of the following: 

black beans
kidney beans
whole kernel corn

*Use dried beans and fresh corn cut from the cob

Procedure

·        Cut chicken breast and  into1 inch pieces and sauté in oil over medium heat until cooked through.  Add the green pepper and onion for 2-3 minutes until softened.

·        Season with the spices now (including the red pepper flakes, if desired) and stir into chicken-pepper mixture for a couple of minutes.

·        Pour in tomatoes, cut up into smaller pieces and heat to boiling. Reduce to a simmer and cook for 10 minutes. 

·        Add in 1 tomato cans worth of water and 1/2 can worth of a good red wine and stir to blend for 1 minute.

·        Add the beans and corn. Bring back up to a boil and then reduce heat to simmer and cook for at least 45 minutes longer, adding additional wine if needed…the longer the better to allow for the flavors to meld. 

*This chili, as with ALL tomato-based sauce dishes, will taste even better the following day…so you may want to cook it the day before serving, then just reheat in the same pot.

Serve with whole-grain crackers or over brown rice or with a dense whole-grain bread…or just by itself (with the rest of that bottle of red or a cold one). A bowl full of awesomeness!

Pasta with Garlic and Oil (Aglio et olio)

A great chef once said that a good cook is someone who can make a great dish with just a few key ingredients. This classic Italian pasta dish is as simple as they come. Delicious pasta finished in fresh garlic and olive oil and topped with freshly grated Parmesan or Romano. It just doesn’t get any simpler or more delicious when done right.

Serves 4

Ingredients

• 16 ounces whole-wheat spaghetti or linguine
• ¼ cup (4 tablespoons) extra-virgin olive oil
• 4-6 cloves garlic, chopped
• ¼ cup (4 tablespoons) freshly grated Parmesan or Romano
• ¼ teaspoon sea salt
• Freshly ground black pepper and crushed red pepper to taste
• 1 tablespoon chopped fresh basil or Italian flat-leaf parsley leaves

Preparation

• Cook pasta in water with the salt until just al dente, about 8 minutes. (You want the pasta really al dente because you’re going to finish cooking it in the garlic and oil)
• Drain pasta in a colander, reserving 2 tablespoons of the pasta water. (This will help create a rich sauce, trust me here)

NOTE: DO NOT RINSE THE PASTA WITH WATER! This is a huge no-no anytime you cook pasta because you wash away all the natural starch that will further thicken the sauce!

• When there are 3 minutes left on the pasta, heat olive oil over medium heat in a large sauté pan for 1 minute.
• Add the garlic and sauté until opaque and fragrant. (It's important not too burn the garlic or else it will become bitter.)
• Place the pasta and reserved pasta water into the sauté pan and mix well for 2 minutes to finish the sauce and cook the pasta.
• Add the black pepper and crushed red pepper to taste and stir to mix further.

Remove pan from heat, top with fresh herbs. Serve immediately and enjoy!

The Ultimate Chicken Salad Sandwich

I love a good sandwich and one of my favorites has always been a great chicken salad. This is a healthier take on the 'Chicken Salad for Company' recipe made famous in Ann Hodgman’s “Beat This!” cookbook of over 100 “absolutely unbeatable, knock-’em-dead” best recipes of all-time favorites. With bite-size chunks of poached chicken breast mixed with strips of red bell pepper and steamed broccoli florets, there’s no chance of “mystery bites.” What you see is what you get, and the getting is good!

The salad is dressed with a thick, creamy blend of Greek yogurt, low-fat olive oil mayo, Dijon mustard, blackberry vinaigrette and fresh dill. It’s tangy and slightly fruity, brightening the flavor of the salad and adding that something-something that other people won’t be able to pin down. And yeah, it is unbeatable.

Serves 4

Ingredients

• 2 whole, boneless chicken breasts (1 1/2-2 pounds), poached and cut into bite-size pieces
• 1 large red bell pepper, cut into julienne strips
• 1 large head of broccoli, cut into florets
• 1/2 cup plain Greek yogurt
• 1/2 cup low-fat, olive oil mayonnaise
• 2 tablespoons Dijon mustard
• 3 tablespoons blackberry vinaigrette dressing (See below)
• 2 tablespoons finely chopped fresh dill

Procedures

Blackberry Vinaigrette Dressing:

• 1/4 cup Balsamic Vinegar
• 1-2 tablespoon blackberry preserves
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
• 1 teaspoon minced garlic

Boil vinegar and blackberry preserves in a saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl. Combine water with no salt seasoning. Whisk into vinegar, along with mustard, marjoram and garlic.

Chicken Salad:

1. Combine the poached chicken with the red pepper in a large bowl.
2. In a vegetable steamer over boiling water, steam the broccoli for 2 to 3 minutes, or until it just starts to get tender. Add it to the chicken, and mix it in gently.
3. Whisk together the sour cream, mayonnaise, Dijon mustard, blackberry vinaigrette and dill. Pour the dressing over the chicken and vegetables, and mix well. Chill the salad for at least 2 hours before serving on sliced dense, whole-grain artisan bread. (If you have a Whole Foods Market nearby, try the Seeduction bread.)