Heart Smart Veggie Burgers

I’m not gonna tell you that these burgers are anything like the real thing, because I’d be lying. There is simply no substitute for a juicy beef burger…but this is a close facsimile that is a LOT healthier.

Ingredients (4 burgers)

·      

   4 Tbps extra-virgin olive oil, divided

·         1 med onion, chopped

·         4 cloves garlic, minced

·         ¼ tsp cumin

·         ¼ tsp fresh ground sea salt

·         ¼ tsp fresh ground black pepper

·         1-14 oz can no salt black beans, drained and rinsed

·         ½ cup cooked brown rice

·         ¼ cup cooked oatmeal (dry cooked, not soggy)

·         Handful of fresh cilantro, chopped

·         2 Tbps whole-grain wheat flour

Preparation

·        

 Sauté onion & garlic in 2 Tbps of oil until turning opaque.

·         Add cumin, salt, pepper, beans, rice and oatmeal and sauté another 3-4 minutes.

·         Remove from heat and set aside to cool for 5 minutes. Stir in the cilantro and let sit another 2 minutes.

·         In food processor, pulse the bean mixture 4 or 5 times until blended but with a semi-rough texture.

·         Form the bean mixture into patties and very lightly dust with flour. Set aside

·         Preheat another sauté pan with the 2 remaining Tbps of oil. Sauté the burgers for 2-3 minutes on both side until browned and serve with all your favorite burger trimmings.

“I like mine with lettuce and tomato, Heinz 57 and french fried potatoes”…hold the fries :)

Green Bean Casserole

The green bean casserole was invented in 1955 by the Campbell’s soup company as a marketing ploy and has been extremely popular ever since. Unfortunately, the original recipe calls for a very high sodium and fat content canned cream of mushroom soup, among other not-very-healthy ingredients. This healthy version trashes the canned soup and all the fat and sodium that come with it. Instead, the sauce is made with fresh mushrooms, fresh sweet onions and low-fat milk to create a rich and creamy casserole that you’ll love just as much as the original.

Ingredients (4-6 Servings)

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose, whole-grain wheat flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation

1. Preheat oven to 400°F. Lightly coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat.
3. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes.
4. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes.
5. Sprinkle 1/3 cup flour over the vegetables; stir to coat.
6. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
7. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish.
8. Add sliced onion and toss to coat.
9. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat.
10. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
11. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Enjoy!

Get Your Plate in Shape - National Nutrition Month (March 2012)

THE HEART SMART GOURMET JOINS WITH THE ACADEMY OF NUTRITION AND DIETETICS DURING NATIONAL NUTRITION MONTH^® ENCOURAGING EVERYONE TO ‘GET YOUR PLATE IN SHAPE’

MIAMI: “The Heart Smart Gourmet is proud to join the Academy of Nutrition and Dietetics in celebrating National Nutrition Month and, as always, we encourage everyone to get your plates in shape!” said Mark Williams, founder and editor in chief of The Heart Smart Gourmet.

Initiated in 1973 as a week-long event, “National Nutrition Week” became a month-long observance in 1980 in response to growing public interest in nutrition. Additionally, to commemorate the dedication of RDs as advocates for advancing the nutritional status of Americans and people around the world, the second Wednesday of March has been designated “Registered Dietitian Day.” This year’s National Nutrition Month theme is “Get Your Plate in Shape” and encourages consumers to remember to include a variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day.

 

Here are a few ways to “Get Your Plate in Shape” from the food and nutrition experts at the Academy of Nutrition and Dietetics:

·          

          Make half of your plate fruits and vegetables: As we here at the Heart Smart Gourmet have been informing our readers for the past 10 months, everyone should eat a variety of vegetables, especially LEAFYGREEN VEGGIES and red and orange varieties. Also, add fresh fruits to meals and snacks. For veggie recipes read HERE

·         Make at least half your grains whole: Actually I say make all of your grains whole. If not, why eat them at all! Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice. For more on whole-grains read my article HERE

·         Switch to fat-free or low-fat milk: Again, make it totally fat-free milk. It has the same amount of calcium and other essential nutrients as whole milk, but no fat and fewer calories. For those who are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.

·         Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, NUTS and beans, as well as lean MEAT, EGGS AND POULTRY. Keep meat and poultry portions small and lean. And be sure to choose SEAFOOD AND FISH as the protein at least twice a week.

·         Cut back on sodium and empty calories from solid fats and added sugars: As I have said and as you’ve seen in my recipes here, I use either no or very little salt when cooking. Try opting out for no salt in the cooking process and just salting your individual plate. You will reduce your sodium intake dramatically but still have good flavor. Read HERE for more on salt. Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. For information on the health benefits of olive oil read HERE Replace sugary drinks with water and choose fruit for dessert. For information on one of the most dangerous chemicals found in ALL sugary foods and drinks, read HERE

·         Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

·         Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Stay healthy people!

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

Paccheri with Spinach and Roasted Carrots

Paccheri pasta is a large, hollow, tube-shaped type of pasta similar to rigatoni, but shorter with a larger diameter. Historically, when the Prussian government banned trade in Italian garlic, paccheri was created as a means to smuggle at least four garlic cloves in each piece...go figure. Well, we aren’t smuggling garlic any more but these things are awesome and this recipe, including the light, white wine cream sauce, is killer! (Just kidding, in an Italian sort of way hehe) Use Neufchatel Cheese for a rich, ‘mushroomy’ flavor and aroma that is just incredible…and light! I know it looks like a lot of jumping back and forth from pasta to sauce to this and that but hey...for what you're about to eat, you need the exercise!

 

Ingredients (For the Pasta)

·         8 oz (about 30) Baby carrots, halved

·         8 oz fresh spinach

·         2 Tablespoon extra-virgin olive oil

·         6 cloves fresh garlic, 3 whole and 3 minced

·         13 oz whole-grain paccheri pasta

·         1 cup walnuts, halved

·         8 oz mushrooms of choice

·         ½ teaspoon fresh ground sea salt

·         1 teaspoon fresh cracked black pepper

·         Parmesan cheese for garnish (Optional)

Ingredients (For The Sauce)

·         ½  Cup Neufchatel Cheese (only 74 calories per ounce)

·         ¾  Cup Low Fat/Sodium Vegetable Broth

·         1 Teaspoon Lemon Juice

·         1 Teaspoon Corn Starch

·         2 Tablespoons white wine

¼ teaspoon salt and ground white pepper to taste

Preparation

 

·         Pre-heat oven to 425.

·         Place the carrots and 3 cloves garlic in a shallow roasting pan and roast for about 40 minutes, stirring occasionally, until caramelized and tender

·         About 15-20 minutes before carrots are done, bring a pot of water to boil, with ¼ teaspoon of the salt

Get the Sauce Started (After carrots have cooked for 20-25 minutes)

·          

In a small saucepan, over medium high heat, add vegetable broth and Neufchatel cheese.

·         Stir until cheese is melted and combined well with the broth.

·         Stir in the lemon juice.

·         Turn the sauce down to the lowest possible heat - stirring occasionally while the pasta cooks.

Back to the Pasta

·          

When the water is boiling (and about 10 minutes before the carrots are done) cook pasta until al dente

The Spinach

·         About 7-10 minutes before the pasta is done cooking, heat the olive oil on medium in a sauté pan

·         Cook the garlic in the oil for 2-3 minutes; add the shrooms and cook for 2 minutes; add the spinach and cook until the spinach is just wilted and limp.

·         Drain the spinach mixture of any liquid and set aside. Season with ¼ teaspoon salt

 Back to the Sauce

Just before the pasta is ready:

·         In a small dish, mix the corn starch and white wine together until there are no clumps.

·         While stirring the sauce, gently pour in the corn starch mixture.

·         The sauce should thicken up almost immediately.

 In a large bowl add the pasta, carrots and spinach and pour the sauce over top, stir gently, garnish with parmesan and serve.

Roasted Chicken and Root Vegetables

For this quick roast chicken, start by sautéing  bone-in chicken breasts on the stove and finishing them in the oven with vegetables. While everything roasts, you'll have plenty of time to make a delicious sauce with white wine, shallot and Dijon mustard.

Total Time: 45 minutes

Ingredients (4 servings )

• 1 pound turnips, peeled and cut into 1” chunks
• 1 pound baby potatoes, quartered
• 1 pound carrots, cut into 1” chunks
• 2 tablespoons extra-virgin olive oil, divided
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
• ½ teaspoon sea salt, divided
• ½ teaspoon freshly ground pepper, divided
• 3 tablespoons Herbs de Provence
• ¼ cup all-purpose flour
• ½ cup reduced-sodium chicken broth
• ½ cup white wine
• 2 bone-in chicken breasts, skinned and cut in half crosswise
• 1 large shallot, chopped
• 1 tablespoon Dijon mustard
• 2 teaspoons red- or white-wine vinegar

Preparation

1. Preheat oven to 500°F.
2. Toss turnips, potatoes, carrots, 1 tablespoon oil, marjoram, 1 tablespoon of the Herbs de Provence, 1/4 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl. Spread in an even layer on a large baking sheet. Roast for 15 minutes.
3. Place flour in a shallow dish and season by mixing in the remaining Herbs de Provence and salt and pepper
4. Transfer 2 teaspoons of the seasoned flour to a small bowl and whisk in broth, a little at a time; set aside.
5. Dredge the chicken in the flour, shaking off excess and discard the leftover flour
6. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes. Remove from the heat.
7. After the vegetables have been roasting for 15 minutes, stir and place one piece of chicken, skinned-side up, in each corner of the baking sheet. Set the sauté pan aside.
8. Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more.
9. When the chicken and vegetables have about 10 minutes left, return the sauté pan to medium heat.
10. Add shallot and cook about 1 minute. Whisk the reserved broth mixture and add to the pan – along with the wine and bring to a boil.
11. Cook, stirring occasionally, until reduced by about half, about 8 minutes. Stir in mustard and vinegar. Serve the chicken and vegetables with the sauce.

Nutrition

Per serving: 333 calories; 10 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 29 g carbohydrates; 31 g protein; 4 g fiber; 770 mg sodium; 1033 mg potassium.