Joy Bauer's Food Cures - BestLightNovel.com
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small summer zucchini, grated
1.
cup instant oatmeal .
cup s.h.i.+take mushrooms, chopped .
cup fat-free milk .
cup fresh basil, thinly sliced
3.
tablespoons reduced-sodium soy sauce
2.
egg whites
4.
cloves garlic, minced .
teaspoon dried thyme .
teaspoon dried oregano Salt subst.i.tute Ground black pepper to taste
1. Preheat the oven to 350F. Coat a 1-quart loaf pan with cooking spray or line with aluminum foil.
2. In a large bowl, mix the turkey, zucchini, oatmeal, mushrooms, milk, basil, soy sauce, egg whites, garlic, thyme, and oregano and season with salt subst.i.tute and pepper.
3. Press the turkey mixture into the loaf pan and cover with aluminum foil. Bake 40 minutes. Remove foil and bake 5 to 10 minutes longer, until the top begins to brown and the center is no longer pink. Serve immediately.
PER SERVING.
239 calories, 33 g protein, 20 g carbohydrate, 3 g fat (0 g saturated), 45 mg cholesterol, 569 mg sodium, 3 g fiber; plus 61 IU vitamin D (15% DV), 46 mg magnesium (12% DV) PESTO SALMON WITH.
ROASTED ARTICHOKE HEARTS.
Swimming with omega-3 fats, salmon is one of the world's most heart-healthy foods. You'll up the ante with my pesto variation, which incorporates walnuts, garlic, olive oil, and artichokes-ingredients that will satisfy your ticker as well as your taste buds.
Makes 2 servings
2.
cups fresh basil leaves
1.
tablespoon walnuts, chopped
3.
cloves garlic, minced Salt subst.i.tute
1.
can (16 ounces) artichoke hearts, rinsed and drained, or 1 package (9 ounces) frozen artichoke hearts, rinsed and thawed
1.
large tomato, diced
1.
teaspoon fresh thyme leaves, chopped Ground black pepper
2.
fillets (6 ounces each) wild salmon, skin removed
1.
tablespoon olive oil
1. Preheat the oven to 350F. Line an 8? 11? baking pan with parchment paper or aluminum foil.
2. In a blender or food processor, combine the basil, walnuts, one-half of the garlic, and salt subst.i.tute to taste. Blend until the mixture resembles a coa.r.s.e meal.
3. Arrange the artichoke hearts in 2 separate mounds in the prepared pan. Top with the tomato and sprinkle with the thyme and salt subst.i.tute and pepper to taste. Place one salmon fillet on top of each artichoke mound and season with salt subst.i.tute and pepper. Spread the basil mixture on the fillets. Drizzle each fillet with tablespoon olive oil.
4. Bake 20 to 25 minutes, until the fillets are no longer translucent in the center and the fish flakes when pressed with a fork. Serve immediately.
PER SERVING.
430 calories, 41 g protein, 22 g carbohydrate, 20 g fat (2.7 g saturated), 93 mg cholesterol, 500 mg sodium, 5 g fiber ROASTED BALSAMIC CARROTS.
When it comes to heart health, carrots alone provide soluble fiber, pota.s.sium, and vitamin B6. In this recipe, the addition of olive oil and garlic makes it that much more potent. Just another way to enjoy one of our all-time favorite vegetables!
Makes 4 servings
1.
pound carrots, peeled and cut into wedges .
cup balsamic vinegar
2.
