Sweet Grilled Salmon

Ingredients:
4 oz. salmon fillet
1 garlic clove, crushed
2 tsp. soy sauce, low sodium
2 tsp. brown sugar
1 tsp. olive oil
¼ tsp. lemon pepper
2 tsp. water

Instructions:
In small bowl, combine all ingredients except for salmon and stir together until sugar is well dissolved. Use this as a marinade for the salmon and refrigerate for 30 min-2 hours.

Preheat grill for medium heat. Place salmon on the preheated grill, and discard leftover marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. (May also be baked: bake in aluminum foil on cookie sheet at 425 F for about 15 minutes, or until flakes easily with a fork). Serve with bowtie pasta.

Bowtie Pasta

Ingredients:
1 oz farfalle (bow tie pasta)
6 cherry tomatoes
5 spinach leaves, torn
1 garlic clove, crushed
1 Tbsp. lemon juice
½ tsp. olive oil
1 tsp. parmesan cheese, fat free

Instructions:
Boil pasta according to package directions. Meanwhile, combine tomatoes and spinach in a bowl. When pasta is done cooking, drain and immediately add to bowl with spinach and tomatoes. Let stand for a few minutes while combining garlic, lemon juice and olive oil; whisk until well mixed. Drizzle dressing over pasta mixture, top with Parmesan cheese and toss gently to coat.

Nutrition Facts
(Serves 1):
Calories: 420
Total Fat: 15g
Saturated Fat: 2.5g
Trans Fat: 0g
Cholesterol: 65mg
Sodium: 480mg
Total Carbohydrates: 41g
Fiber: 3g
Protein: 31g

Rosemary Grilled Chicken

Ingredients
2 chicken thighs, skin removed
1 teaspoon olive oil
Squeeze of lemon
2 sprigs fresh rosemary
1 cup sliced zucchini
1 sliced red pepper
1/4 cup onion wedges
1 cup chopped broccoli
2 tablespoons light vinaigrette
1/2 cup cooked pasta
1/4 cup tomato sauce

Brush chicken with olive oil and add a squeeze of lemon and rosemary sprigs. Wrap chicken in a foil package and grill for 30 minutes. Toss the zucchini, red pepper, onion, and broccoli with vinaigrette, wrap in a foil package, and grill for 10 minutes. Serve with pasta and tomato sauce on the side.

Vegetable Lasagna

Ingredients

• 1 cup(s) carrot(s), sliced
• 1 cup(s) zucchini, sliced
• 1/2 cup(s) pepper(s), red, bell, diced
• 1 cup(s) spinach, chopped
• 1 cup(s) cottage cheese, low-fat
• 1/2 cup(s) cheese, ricotta, low-fat
• 2 egg substitute
• 1 teaspoon basil, fresh, minced
• 1 teaspoon oregano, fresh, minced
• 1 pepper, black ground
• 2 cup(s) marinara sauce, low-fat, low-sodium
• 9 pasta, lasagna noodles, uncooked

Heart Healthy Home Cooking Cookbook

Some basic tips for making your favorite recipes healthier include:

• Decrease the meat and increase the vegetables called for in stews and casseroles.
• Choose whole-grain versions of pasta and bread; substitute whole-wheat flour for bleached white flour when you bake.
• Serve imaginative whole-grain side dishes like bulgur or kasha instead of white rice or pasta.
• Cook with less fat by using non-stick skillets.
• Blot all fried meats on paper towels.
• Avoid cooking with soy or Worcestershire sauce and products that contain monosodium glutamate (MSG).
• Substitute garlic or onion powder for garlic or onion salt, and use unsalted or low-salt vegetable broths and products.
• Buy reduced-fat cheese or use mozzarella which is naturally lower in fat.
• In recipes calling for milk or cream, substitute 2% or reduced fat versions. This also works well for low-fat cream cheese, yogurt, and mayo.
• Unhealthy fats like certain oils, butter, or margarines can usually be cut by 1/3 to 1/2 in recipes. At first try a small cut-back and then use less and less over time; you'll hardly notice the difference. You can also use fat substitutes like prune purees and applesauce in baked goods.
• Use fresh-frozen fruit without added sugar if fresh is unavailable.
• Cut the sugar called for in most recipes by one-third to one-half.
• Sweeten waffles and quick breads with cinnamon, cardamom, vanilla or almond extracts in order to cut the sugar content.
• Try salsa on a baked potato or salad rather than high-fat dressing or butter.

BBQ Cheddar Chicken Roll-Ups

Nachos Supreme

Ingredients
4 ounces ground turkey
1 tablespoon taco seasoning
12 baked tortilla chips
1/2 cup canned black beans, rinsed and drained
1/4 cup shredded light cheddar cheese
2 tablespoons salsa
1/2 cup shredded lettuce

In a skillet, cook ground turkey with taco seasoning. Place tortilla chips on a plate; top with cooked turkey mixture, black beans, and cheese. Microwave for approximately 1 minute until cheese melts; top with salsa and lettuce.

Steak & Roasted Vegetables

Ingredients
4 ounces flank steak
Light vinaigrette
1 cup sliced potatoes
1 cup sliced zucchini
1/4 cup chopped onion
3/4 cup sliced mushrooms
Olive oil
Salt and pepper to taste

Marinate steak in vinaigrette for several hours (or all day). Heat oven to 450 degrees F. Place potato, zucchini, onion, and mushrooms in one layer on a cookie sheet; drizzle with olive oil and sprinkle with salt and pepper. Roast for 15 minutes. Grill steak to desired doneness.

Shrimp & Vegetable Risotto

Ingredients
1 tablespoon chopped onion
1/4 cup Arborio rice
1 cup vegetable broth
1 cup frozen cooked baby shrimp, thawed
2 cups mixed frozen vegetables, thawed
1 tablespoon grated Parmesan cheese
1 cup grape tomatoes
1/2 small cucumber, sliced
1 tablespoon light vinaigrette

Saute onion until translucent. Stir in Arborio rice and vegetable broth and stir until broth is absorbed. Add shrimp, vegetables, and cheese and stir until warm. Mix cucumbers and tomatoes with vinaigrette and serve with risotto.