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Monday, February 18, 2013

Be "Heart Smart" during "American Heart Month" with these healthy recipes

Heart disease kills more people than any other deaths combined, including all forms of cancer.
It is also the single most preventable cause of death.
The American Heart Association has defined seven health and behavior factors that impact health and quality of life. Known as “Life’s Simple 7,” these steps can help add years to your life:
1. Don't smoke
2. Maintain a healthy weight
3. Engage in regular physical activity
4. Eat a healthy diet
5. Manage blood pressure
6. Take charge of cholesterol
7. Keep blood sugar at healthy levels

Every minute a woman dies from heart disease. That's one out of every three women dying from a preventable death.
In support of American Heart Association's Annual Heart Smart month, Chef Antonia Lofaso is working with Campbell Soup Company to help educate more than 42 million American women suffering from some form of heart disease.
Chef Lofaso shares her famous Panzanella salad from her acclaimed Los Angeles restaurant, Black Market Liquor Bar. 

Chef Antonia Lofaso’s Goat Cheese Panzanella with Chicken, Tangerines and Tomato Vinaigrette

Goat Cheese Panzanella with Chicken, Tangerines and Tomato Vinaigrette, a heart-healthy dish created by Chef Antonia Lofaso of Bravo's "Top Chef All-Stars" for the Campbell's Address Your Heart Kitchen Project.(Photo: Campbell Soup)
Prep Time: 10 minutes
Cook Time: 15 minutes
Makes: 4 servings

3oz crumbled reduced fat goat cheese
6 cup arugula
6 tangerines, supremed (peeled and sectioned)
2 - 4oz butterflied chicken breasts
1/2 small red onion, shaved
4 pieces Pepperidge Farm® Whole Grain 100% Whole Wheat bread
1T extra virgin olive oil
¼ cup white balsamic vinegar
2T Campbell’s® Healthy Request® Condensed Tomato soup
3T chopped flat leaf parsle
4T freshly picked basil 
2T chopped shallots (or 1t of chopped garlic if shallots are unavailable)
1/2 tsp salt & pepper

Preheat oven to 250F. On a medium baking sheet, brush 2 tsp olive oil on PepperidgeFarm 100% Whole Wheat bread and allow to dry out in the oven for about 15 minutes until bread becomes crisp to the touch. Break dried bread into 1/2 inch pieces about the size of a large crouton and set aside.

In a medium mixing bowl, whisk together vinegar, Campbell’s Healthy RequestCondensed Tomato Soup, shallots and chopped parsley. Slowly stream in remaining extra virgin olive oil. Set aside.

Prepare 2 - 4oz butterflied chicken breasts. Season with 1/2t salt and pepper and coat
lightly with nonstick cooking spray. Place chicken breasts on a suitable high heat baking sheet and place in broiler on high for 3 minutes on each side. Allow to cool. Chop once cooled.

In a large mixing bowl, combine arugula, red onion, bread, chopped grilled chicken,
goat cheese and dress lightly with tomato vinaigrette. Garnish with tangerines and fresh
basil before serving. (We don't want the Tangerines to break apart so just lay them gently
throughout the salad to serve.)

The American Heart Association offers Getting Healthy recipes like this Oven-Fried Chicken in the Nutrition Center at

Oven-Fried Chicken
Great news—crunchy, flavorful fried chicken can be healthy with this oven-fried chicken recipe. We marinate skinless chicken in buttermilk to keep it juicy. A light coating of flour, sesame seeds and spices, misted with olive oil, forms an appealing crust during baking. And with only 7 grams of fat per serving in this oven-fried chicken recipe—rather than the 20 in typical fried chicken—that is good news. 
Prep Time: 20 minutes
Marinating Time: 30 minutes up to 8 hours
Cooking Time: 50 minutes
Serves 4
Oven-Fried Chicken
1/2 cup nonfat buttermilk (see Cook Tips)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper to taste
Olive oil cooking spray 
Cooking Instructions
Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.

Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes. 
Cook's Tip
No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

To Make Ahead: Marinate the chicken for up to 8 hours. 
Nutritional Analysis Per serving
Calories Per Serving 224
Total Fat 7 g
Saturated Fat 2 g
Monounsaturated Fat 2 g
Cholesterol 130 mg
Sodium 237 mg
Carbohydrates 5 g
Fiber 1 g
Protein 34 g
Potassium 400 mg
Better Homes and Gardens offers these helpful tips for substituting ingredients for a quick and easier way to cooking healthier.
Try this:
Use Mini Chocolate Chips, Not Chocolate Chunks  
When your recipe calls for: milk chocolate chunks
Use this ingredient instead: 1/2 the amount of mini milk chocolate chips or finely chopped dark chocolate
Best used for: baking
Why substitute? Using mini chocolate chips means that every bite still has the sweet flavor, but by using less overall you cut the calories. If you sub dark chocolate (with 70 percent cocoa and cocoa powder) you gain flavonoids that help keep blood vessels clear and flowing. Dark chocolate also can increase levels of HDL, or "good" cholesterol, by up to 10 percent, according to a 2006 study in Finland.

Use Low-Fat Yogurt and Cottage Cheese, Not Sour Cream
When your recipe calls for: sour cream
Use this ingredient instead: equal parts low-fat yogurt and low-fat no-salt-added cottage cheese
Best used for: dips, salad dressings
Why substitute? The combination of the yogurt and cottage cheese gives your recipe lower fat content with the same consistency. If you choose the no-salt added cottage cheese, your dip will also be lower in sodium.
Tip on making the switch: Puree the yogurt and cottage cheese in a blender for a smooth consistency.

Use Marshmallow Creme, Not Butter
When your recipe calls for: butter or margarine
Use this ingredient instead: marshmallow creme

Best used for: Frosting
Why substitute? One serving of marshmallow creme has no fat or cholesterol, compared with the 11.5 grams of fat and 31 mg of cholesterol in one serving of butter. Using the marshmallow creme will also give your frosting a sweetened taste and thicker consistency.
*Note: The marshmallow creme will significantly sweeten the recipe. Add the creme gradually and taste it as you go. You may not need the entire measurement of creme.

Use Lean Ground Turkey, Not Ground Beef
When your recipe calls for: ground beef
Use this ingredient instead: lean ground turkey breast or meatless crumbles
Best used for: meat sauces, burgers, meat loaves, tacos
Why substitute? Ground turkey breast has less fat than beef. Meatless crumbles are a great vegetarian substitution; they also have four times less fat and zero cholesterol.
Burgers will pack more tightly and are less likely to crumble when using a 1/2 ground beef, 1/2 lean ground turkey breast ratio.

Use Evaporated Skim Milk, Not Heavy Cream

When your recipe calls for: heavy cream
Use this ingredient instead: evaporated skim milk
Best used for: custards, desserts
Why substitute? Use evaporated skim milk to remove the fat and calories of heavy cream while maintaining the consistency.

Remember the American Heart Association's  "Life's Simple 7" listed above and kick off a healthier you during February's "American Heart Month".

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