'heart health' posts

We decided to update the traditional pancake breakfast to heart-healthy status. By substituting farina you instantly get a richer tasting pancake. And, the fruit and nuts add a special surprise. Serves 6 (2 each).

Ingredients

• ½ cup uncooked instant farina (such as Cream of Wheat or whole wheat farina)
• ½ cup all-purpose flour
• 2 tablespoons sugar
• 1 tablespoon baking powder
• ¾ cup nonfat milk
• 1 egg
• 1 tablespoons vegetable oil
• 1 ripe medium banana, mashed
• ¼ cup toasted chopped walnuts
• Cherry Pomegranate Compote

Directions

1. Combine dry ingredients in a bowl. In a separate bowl combine milk, egg, banana and oil. Stir into dry ingredients just until blended and batter is lumpy. Let stand 10 minute and then stir in walnuts.
2. Heat lightly greased griddle or skillet over medium-high heat. Pour batter by scant ¼ cupfuls onto pan. Turn when first bubbles break; cook until second side is golden brown. Serve with warm Cherry Pomegranate Compote.

Cherry Compote

Ingredients

• 1 (16 oz.) pkg. frozen pitted sweet cherries
• 1 tablespoon cornstarch
• Dash of salt
• ½ cup pomegranate cherry Juice
• 1 tablespoon lemon juice

Directions

1. In a medium saucepan, combine cornstarch, sugar, and salt. Blend in cold juice and mix well. Add cherries and heat over medium heat until thickened and bubbly. Remove from heat, add lemon juice and serve over pancakes.

Per serving: 285 calories, 7g protein, 52g carbohydrate, 3g fiber, 7g fat, 1g saturated fat, 1g mono fat, 32 mg cholesterol, 299mg sodium

THE SEASONED COOK Use any seasonal fresh fruit in season or frozen from the freezer to add color, antioxidants and fiber. For high fiber and nutty texture, use Bob’s Red Mill Whole Wheat Farina, delicious!

We used to be intimidated by scaloppini until we gained the confidence to substitute chicken for the veal. Now, in less than 20 minutes, a meal fit for company! 

Ingredients

• 1 tablespoon olive oil
• ½ cup dry white wine
• ½ cup low-sodium chicken broth
• 4 4-ounce skinless, boneless chicken breasts, pounded thin
• 2 tablespoons lemon juice
• 2 tablespoons capers, drained
• ½ teaspoon Worcestershire sauce
• ½ teaspoon ground pepper
• ½ cup chopped parsley

Directions

1. Heat oil in a nonstick skillet over medium-high heat. Add the wine and broth and bring to a boil.
2. Add the chicken, turn heat to medium/low. Cover and simmer until cooked about 6-8 minutes.
3. Remove chicken to plate. Keep covered.
4. Turn heat to high and cook the sauce until reduced about 5-10 minutes. Add lemon juice, capers, Worcestershire sauce, and pepper.
5. Add chicken and parsley to sauce and heat through.

Per serving (1/4): 180 calories, 27 gm protein, 2 gm carbohydrate, 4.5 gm fat, 1 gm sat fat, 2 gm mono fat, 72 mg cholesterol, .5gm fiber, 409 mg sodium

THE SEASONED COOK: Cook with a rainbow of fruits and vegetables because they contain phytochemicals that aid in disease prevention. The beta-carotene found in carrots and the allicin in garlic are examples of phytochemicals.