14 Heart Healthy Recipes From the Brookdale Chefs
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
From the Brookdale Chefs
14 Heart Healthy Recipes
BROOKDALE® and ALL THE PLACES LIFE CAN GOTM are trademarks of Brookdale Senior Living Inc., Nashville, TN, USA ® Reg. U.S. Patent and TM Office. KCORP-P6-0115-FLY06
Egg White Omelet
1 - S aute mushrooms, onions and bell peppers separately in a non-stick
1 oz sliced mushrooms pan coated with non-stick cooking spray. Cook until softened. Hold
1 1/2 oz diced raw onions at 140°F or higher until use.
1 1/2 oz diced green bell peppers
2 - Beat egg whites, water and pepper in a bowl until blended and frothy.
6 tablespoons liquid egg whites
2 tablespoons water 3 - Heat
a 7- to 10-inch non-stick omelet pan or skillet over medium-high heat until
1 oz diced raw tomatoes hot. Spray pan with non-stick cooking spray, and pour in egg mixture. Mixture
should immediately set at edges.
1/2 oz raw baby spinach
1/8 teaspoon of pepper 4 - G
ently push cooked portions from edges toward the center so that uncooked
eggs can reach the hot pan surface. Continue cooking,
tilting pan and gently moving cooked portions as needed.
5 - W
hen top surface of eggs is thickened and no visible liquid egg remains, place
1/4 cup filling per resident preference on one side of omelet.
Fold omelet in half with spatula. With a quick flip of the wrist, turn pan and
invert or slide omelet onto plate. Serve immediately.
Cinnamon Orange Pancakes
1 - In a mixing bowl, stir together the flours, wheat germ, sugar, baking powder and
1 cup whole-grain flour cinnamon.
3/4 cup all-purpose flour
2 tablespoons wheat germ
2 - In a separate bowl,whisk together the remaining ingredients except the
vegetable oil spray. Pour into the flour mixture. Stir just until moistened. Don’t
1 tablespoon granulated sugar
over mix.
2 teaspoons baking powder
1 teaspoon ground cinnamon 3 - Preheat
a griddle or skillet over medium heat. Remove from the heat, and
lightly spray with vegetable oil spray (being careful not to spray near a gas
1 cup skim milk
flame).
1 teaspoon zested oranges
3/4 cup orange juice 4 - D
ispense batter with a 2-ounce ladle onto the griddle. Cook for two to three
3 tablespoons egg substitute
minutes, or until the tops are bubbly and the edges are dry. Turn over and cook
for two to three minutes.
cooking spray
Ancho Black Bean Salad
To cook the beans:
1 cup canola oil 2 teaspoons cumin powder
1 - P
lace the beans in a saucepan, and add two to three cups of water 1 cup lime juice 4 cups dried black beans
per cup of beans. 2 tablespoons ancho chili peppers 1 lb frozen corn kernels
(chopped) 1 lb sliced mushrooms
2 - S oak the beans in water for eight hours or overnight, placing the 1 tablespoon raw garlic (chopped) 2/3 lb red bell pepper (diced)
pan in the refrigerator so that the beans will not ferment. Before
1 bunch cilantro (chopped) 24 leaves romaine lettuce
cooking the beans, regardless of method, drain the soaking liquid,
and rinse the beans with clean water.
To prepare the dressing:
3 - T o cook the beans add three cups of fresh water for each cup of
dried beans. The liquid should be about one to two inches above
1 - Place the lime juice, ancho chiles, garlic, cilantro and cumin in
the top of the beans. Bring the beans to a boil, and then reduce to
a large mixing bowl. Gradually add the oil. Blend thoroughly
a simmer, partially covering the pot. If any foam develops, you can
with a wire whisk.
skim it off during the simmering process. Black beans generally take
about one and one-half hours to become tender using this method.
2 - M
ix the beans, corn, mushrooms and red bell pepper
They can also be cooked in a pressure cooker where they take about
together, add the dressing and let marinade for at least one
one-half hour to prepare.
hour prior to service.
3 - To
serve: arrange a bed of romaine lettuce on a plate and
portion 1/2 cup bean mixture on top.
Avocado Rings & Radish Salad
1 - In a medium mixing bowl stir together red radishes, daikon,
1/2 cup shredded raw daikon lime juice and vinegar. Cover radish mixture. Chill to 40°F or lower.
2 tablespoons lime juice
1 tablespoon rice vinegar
2 - C
ut avocados crosswise around pit into 1/4- to 1/2-inch thick rings. Gently twist
off each ring. Carefully remove and discard peel from
2 raw avocados
each ring. Discard pit.
1/2 cup shredded raw radish
3 - To
serve, stack two or three avocado rings (approximately one avocado per
three servings) on each chilled salad plates. Fill the center of each avocado
stack with a spray of radish slaw (approximately three tablespoons per serving).
Drizzle with any remaining dressing.
Citrus Tilapia
1 - P
reheat the grill on medium high. Lightly spray a perforated flat
8 oz orange juice grilling pan or a grilling basket designed for fish with cooking spray. (Tilapia may
2 1/2 oz lime juice be too thick and delicate to grill directly on the rack.)
1 tablespoon cumin powder
2 - In a shallow dish large enough to hold the fish in a single layer,
2 1/2 teaspoon fresh oregano
stir together the orange juice, lime juice, cumin, oregano and
1/2 teaspoon garlic powder garlic powder. Add the fish, turning to coat.
1/4 teaspoon black pepper
3 - Cover
and refrigerate for 10 minutes, turning once halfway through. Transfer
2 1/2 lbs tilapia
the fish to a plate. Discard the marinade.
10 oz oranges
1 cup fresh cilantro leaves 4 - S prinkle the fish on both sides with the pepper. Transfer to the grilling pan or
basket.
5 - G
rill for five minutes, carefully turn over. Grill for three to five minutes, or until
the fish flakes easily when tested with a fork; internal temperature should reach
145°F for 15 seconds.
6 - Q
uarter oranges into wedges. Serve fish garnished with the orange wedges and
cilantro leaves.
Orange Ginger Salmon with Peach Salsa
1 - C
ut salmon into 5-ounce portions and place in a plastic, zip-top bag or casserole
5 lbs salmon (skinned & boned) dish.
2 cups orange juice
2 - T o make the marinade: In a bowl whisk together the orange juice,
3 tablespoons olive oil
olive oil, soy sauce, honey, wine and ginger.
1/2 cup low sodium soy sauce
1/4 cup honey 3 - Pour the marinade over the salmon and toss to coat.
1/2 cup white cooking wine
4 - M
arinate the salmon, refrigerated at 40°F or below, for one to two hours,
3 tablespoons minced ginger root turning the salmon once during that time.
1 lb peaches (peeled & chopped)
5 - T o make the peach salsa: Combine the peaches, red pepper, lime juice, cilantro,
1 1/4 oz red bell pepper (diced)
red onion, garlic, jalapeño and banana peppers in a bowl.
2 3/4 oz lime juice
1/4 cup chopped cilantro 6 - P
reheat the grill, and remove the salmon from the marinade. Blot off excess
marinade to prevent burning. Discard marinade.
1 oz red onions (diced fine)
1 tablespoon chopped garlic 7 - P
lace the salmon on the grill, presentation side down and grill approximately
1 tablespoon jalapeños (diced) four to five minutes on each side or until internal temperature reaches a
minimum of 145°F for 15 seconds.
2 tablespoons banana peppers
(diced)
8 - T op grilled salmon with 1/4 cup peach salsa and serve.
Grilled Red Snapper with Strawberry Salsa
1 - In bowl, stir together jalapeños, strawberries, onions, cilantro,
2 jalapeño peppers (stemmed, lime juice, avocado and salt to make a salsa. Chill and hold at
seeded & finely chopped) 40°F or lower until ready to use.
12 oz strawberries (hulled & finely
chopped) 2 - Portion snapper into 5-ounce fillets.
2 oz red onions (finely chopped)
3 - Preheat grill to medium heat.
1/4 cup cilantro (finely chopped)
2 teaspoons lime juice 4 - Combine
oil and zest in a bowl, then brush all over fillets; season
14 oz avocado (peeled, pitted with the pepper. Grill fillets, skin side down and without flipping, until just
& diced) cooked through, crisp around the edges, and the internal temperature reaches
1/8 teaspoon of salt
a minimum of 145°F for 15 seconds,
eight to ten minutes.
2 tablespoons extra virgin olive oil
3 tablespoons lime (zested) 5 - T ransfer to plates, remove and discard skin. Top with 1/2 cup salsa
3 lbs red snapper (with skin) and serve.
1/4 teaspoon of black pepper
Chicken Satay
1 - Combine all the marinade ingredients (first eight) in a blender, and blend
1 tablespoon low sodium soy sauce until smooth. Set aside.
1/4 cup water
2 - C
ut each chicken breast into three strips lengthwise, and thread each strip
3/4 teaspoon granulated sugar
on a skewer.
1 tablespoon lime juice
1/2 pressed garlic clove 3 - Place the skewers in a shallow baking dish, and pour the marinade over them.
1/2 teaspoon curry powder
4 - Cover
and marinate in the refrigerator for eight hours or overnight. Hold
1/4 teaspoon smooth peanut butter
at 40°F or below.
1 pinch crushed red pepper flakes
4 skinless chicken breasts (4 oz each) 5 - T o make the peanut sauce, combine all the remaining ingredients, except the red pepper
1 tablespoon smooth peanut butter flakes and lemon zest, in a blender and blend until smooth. Stir in the red pepper flakes.
Set aside.
1 tablespoon lemon juice
1/4 teaspoon coconut extract 6 - P
reheat the broiler or grill. Place the skewers on the hot grill or under the preheated
1/4 teaspoon minced garlic broiler and cook until chicken reaches a minimum internal temperature of 165°F for 15
6 tablespoons skim milk seconds, turning once to ensure even cooking.
Hold at 140°F or higher until service.
2 teaspoons zested lemon
3/4 teaspoon crushed red pepper flakes 7 - S erve a 3-ounce portion of cooked chicken on each of the plates. Spoon
2 tablespoons (1 fluid ounce) of the peanut sauce for dipping onto each plate
and garnish with 1/2 teaspoon of lemon zest.
Rosemary & Garlic Chicken
1 - Combine olive oil, rosemary, garlic, lemon juice, zest and white wine for the marinade.
4 skinless chicken breasts (4 oz each)
2 - M
arinate chicken breasts in half of the marinade in the refrigerator for three to four
1 1/2 cup olive oil hours.
9 sprigs fresh rosemary
3 - R
emove chicken from marinade, and place on sprayed baking sheet.
2 1/2 teaspoons raw garlic (minced) Discard marinade.
5 oz lemon juice
4 - Bake in oven at 350°F for 10 to 12 minutes.
1/3 cup zested lemon
2 cups white cooking wine 5 - M
ake sauce out of remaining half of the marinade and chicken stock.
Add pepper.
4 tablespoons low sodium chicken base
1 gallon boiling water 6 - To prepare broth: Add base to first-listed amount of water and stir until dissolved.
1/4 teaspoon white pepper 7 - H
eat broth to boiling state. Add marinade, and simmer for an additional
five minutes.
1 tablespoon corn starch
1 cup madeira sauce 8 - Mix cornstarch and remaining water. Thicken to proper consistency.
water (as needed)
9 - Add madeira, and strain sauce.
10 - Place chicken back in the sauce.
11 - C
ook until the internal temperature reaches a minimum of 165°F
for 15 seconds.
Three Pepper Pork
1 - T rim excess fat and silverskin from pork loin. Cut meat into strips,
1 lb boneless pork loin and set aside.
8 1/2 oz red bell pepper (cut into
strips) 2 - S pray a large non-stick skillet with vegetable oil spray. Place over medium-high
heat.
6.5 oz yellow bell pepper (cut into
strips)
3 - A
dd pork strips to hot skillet and cook, stirring occasionally,
2 1/4 oz chile poblano (chopped) for five minutes or until done. Remove from skillet.
1 tablespoon granulated sugar
4 - Add
bell pepper strips and poblano to hot skillet. Cook about
1 tablespoon low sodium soy sauce
three minutes or until bell peppers are slightly tender but still crisp.
1 teaspoon shredded ginger root
1 teaspoon sesame oil 5 - In a small bowl, stir together remaining ingredients. Add to skillet
with peppers and meat.
1 teaspoon rice wine vinegar
vegetable oil cooking spray
6 - C
ook and stir until internal temperature reaches at least 155°F
(as needed) for a minimum of 15 seconds.
Apple & Fennel Roast Pork Tenderloin
1 - P
repare marinade by combining fennel and apple juice, and simmer for 20
1 teaspoon fennel seeds minutes. Let cool.
1 1/3 cup apple juice
2 - T rim pork tenderloin of fat and silverskin. Place the pork in pan with the cooled
3 lb pork tenderloin fennel/apple mixture, and marinate overnight in the refrigerator holding at 40°F
5 1/2 oz raw cranberries or below.
4 1/2 oz red apples (peeled & sliced)
3 - T o make Apple and Cranberry Chutney: Combine cranberries, apple, vinegar,
3 tablespoons apple cider vinegar sugar and water in a large pot. Bring to a boil and simmer until softened,
5 1/2 tablespoons granulated sugar reduced and thickened about 30 minutes. Cool fully before serving.
5 1/2 tablespoons water
4 - Brown
marinated tenderloin in skillet and then bake in a 350°F
3 oz micro greens (cleaned) oven until the internal temperature reaches a minimum of 155°F
for 22 seconds.
5 - S lice tenderloin into 2-ounce portions. Serve two 2-ounce portions
per serving.
6 - A
dd a small amount of greens on pork and add 1-ounce of chutney
on top.
Salmon Citrus Salad
1 - C
hill the citrus, onion, mint and mixed greens to 40°F or below prior to
12 oz orange sections (finely chopped) assembly.
1 lb grapefruit sections (finely chopped)
2 - Preheat the broiler. Lightly spray a broiler pan and rack with vegetable oil spray.
3 oz red onions (cleaned & trimmed)
1/4 cup chopped mint 3 - R
inse the fish and pat dry with paper towels. Sprinkle the fish with the salt and
1 lb mixed baby greens pepper.
2 lbs salmon (skinned & boned) 4 - B
roil for five minutes on each side, or until the fish flakes easily when tested
1/4 teaspoon salt with a fork, and internal temperature reaches 145°F for 15 seconds. Hold at
1/4 teaspoon black pepper 140°F or higher until service
1/4 teaspoon red pepper flakes 5 - In a bowl, stir together the orange, grapefruit, onion, mint and
(crushed)
red pepper flakes. Chill and hold at 40°F or lower until service
cooking spray (as needed)
6 - T o serve, place 1 cup lettuce on plates. Top with 3-ounces of salmon
and 1/2 cup citrus mixture. Serve immediately.
Grilled Polenta with Sun Dried Tomato Tapenade
Polenta: Tapenade:
1 - Dissolve chicken base in first-listed amount of hot water. 1 - H
ydrate the sundried tomatoes in second-listed amount of water.
Heat to a boil.
2 - Chop the red onion, garlic, olives and capers.
2 - Add the cornmeal, and slowly stir until it becomes thick.
3 - Drain the tomatoes, then chop and add to the mixture.
3 - Place
on a sheet tray, and let cool in refrigerator holding
4 - Add lemon juice.
at 40°F or below, until set.
4 - Spray the grill with cooking spray, then heat the grill.
Assembly:
5 - Cut the polenta onto 1-ounce desired shapes and grill.
1 - P
lace one piece of polenta on plate.
6 - Turn at a 45°F angle to make grill marks.
2 - Top with two tablespoons of tapenade.
3 - Garnish with one curl of romano and one basil leaf.
1 1/2 teaspoon low sodium chicken base 2 cups water 1 lemon (juiced)
1 cup hot water 1 1/2 oz red onions (cleaned, trimmed) 1/2 oz romano cheese
1 cup cornmeal 1/2 tablespoon garlic (cleaned, trimmed) 8 fresh basil leaves
1/4 cup sun dried tomatoes 1 oz kalamata olives cooking spray (as needed)
1/2 tablespoon capers
Mocha Chip Gelato with Grilled Fruits
Gelato: Grilled Fruit:
1 - Stir together first-listed milk with cornstarch. 1 - P
reheat the grill to medium-high heat.
2 - W
hisk together sugar, cocoa and remaining milk in a heavy sauce 2 - P
ut mango, papaya, first-listed pineapple, banana and avocado
pan, and bring to a boil over moderate heat, stirring. Whisk in coffee on grill. Baste with rum for two minutes.
granules.
3 - Dice
all grilled fruits. Mix together, and toss with chili powder.
3 - Stir
in cornstarch mixture again, and whisk into coffee mix. Return to a Set aside.
boil whisking, then remove from heat.
4 - Cut second-listed pineapple into thin rings. Grill, then baste with rum.
4 - Add vanilla and half of chocolate to saucepan, stirring constantly.
Assembly:
5 - Set saucepan in a bowl of ice water to cool, whisking frequently.
1 - P
lace pineapple ring on plate. Spoon 1/4 cup grilled fruit
6 - F reeze chocolate mixture in ice cream maker. When nearly frozen, add
on pineapple ring.
remaining half of chocolate and churn until blended.
2 - Spoon 1/4 cup gelato on top of fruit.
3 - Top gelato with almonds. Drizzle with yogurt.
1/4 cup skim milk 1 teaspoon vanilla 7 oz avocado (peeled, halved)
2 tablespoons corn starch 1 oz dark chocolate square 2 1/2 cup dark rum
3 tablespoons granulated sugar 7 oz mango (peeled, halved) 1 tablespoon chili powder
2 teaspoons unsweetened cocoa powder 10 1/2 oz papaya (peeled, seeded, halved) 8 oz pineapple (sliced crosswise)
1 1/2 cup skim milk 8 oz pineapple (peeled, sliced) 1 tablespoon toasted almonds (sliced)
1 tablespoon instant coffee 4 oz banana (peeled, sliced) 1/2 cup plain, fat-free yogurt
You can also read
