Introduction
Eating for the health of your heart is not only important for overall health but can be absolutely delicious. We designed the menu for our new Carl J. and Ruth Shapiro Cardiovascular Center to include heart healthy nutrition guidelines based on the most current research. We worked with master chefs at the prestigious Culinary Institute of America in Napa Valley to create some of our recipes.
These recipes are based on the following heart healthy guidelines:
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No trans fats (No fats with “partially hydrogenated vegetable oils”)
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Low saturated fat (limited fat from red meat, whole milk dairy products and butter)
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Use of whole grains (whole wheat bread, brown rice, quinoa) in place of refined grains (white bread, white rice)
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Fish and chicken as sources of lean protein with l;imited use of red meat
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Plenty of fresh fruit and vegetables options
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Limiting sugar and offering no sugar-sweetened beverages
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Moderate to low salt content
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Controlled portion sizes
The freshest of ingredients and spices and herbs were used to enhance flavors to provide the following new tasty and nutritious recipes.
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Mushroom and Barley Soup
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Minty Thai Chicken Salad
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Oven Baked Haddock with Romesco Sauce
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Spicy Chicken Breast with Moorish Flavors
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Grilled Summer Squash with Lime and Cilantro Dressing
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Toasted Quinoa Pilaf
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Moroccan Minty Carrots
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Roasted Cauliflower
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Green Beans with Rosemary and Lemon Zest
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Pineapple and Cranberry Twist
We hope you enjoy them and we know your heart will!
Grilled Summer Squash with Lime and Cilantro Dressing
Yield: 8 servings
Serving size: 1/2 cup
Ingredients Amounts
Zucchini, bias cut 1/4" thick 1 lb.
Yellow squash, bias cut 1/4" thick 1 lb.
Extra virgin olive oil 4 Tbsp.
Garlic, minced 1 Tbsp.
Thyme, chopped 1/2 Tbsp.
Lime zest 1 Tbsp.
Cilantro Lime Dressing
Lime juice 1/4 cup
Shallot, minced 2 Tbsp.
Garlic, minced 1 tsp.
Cilantro, chopped 2 Tbsp.
Extra virgin olive oil 1/4 cup
Method:
1. Preheat a grill.
2. Lime and cilantro dressing: Combine the lime juice, shallots, and garlic in a bowl.
Sprinkle with a pinch of salt and pepper. Let sit for 15 minutes, Whisk in the olive oil.
Adjust the seasoning with salt and pepper. Stir in the cilantro.
3. Combine the extra virgin olive oil, garlic, thyme and lime zest in a large bowl. Toss in
the zucchini and yellow squash. Adjust the seasoning with salt and pepper.
4. Grill until just tender. Toss with cilantro and lime dressing.
Serving size: 1/2 cup
Calories: 160
Fat (g): 14
Sat Fat (g): 2
Trans Fat (g): 0
Carbohydrate (g): 5
Fiber (g): 1
Protein (g): 1
Cholesterol (mg): 0
Sodium (mg): 14
Culinary Institute of America
BWH Cardiovascular Menu 2008
HADDOCK WITH ROMESCO SAUCE
(See Romesco Sauce Recipe)
Yield: 4 portions
Serving size: 6 oz.
For Haddock:
Ingredients Amounts
Fresh haddock fillets 24 oz.
Lemon 1
Salt to taste
Pepper to taste
Method:
1. Saute 6 oz. haddock fillets
2. Season with salt, pepper, and lemon.
3. Bake at 350
o for 10 minutes.
4. Serve with side of Romesco sauce.
Serving size: 6 oz.
Calories: 151
Fat (g): 1
Sat Fat (g): 0
Trans Fat (g): 0
Carbohydrate (g): 1
Fiber (g): 0
Protein (g): 32
Cholesterol (mg): 97
Sodium (mg): 189
Culinary Institute of America
BWH Cardiovascular Menu 2008
ROMESCO SAUCE
Yield: 12 servings
Serving size: 1 Tbsp.
Ingredients Amounts
Ancho chilies 2 ea.
Olive oil, extra virgin 1/3 cup
Baguette (whole grain) 1 slice
Almonds, roasted 1/2 cup
Cayenne 1/2 - 1 tsp.
Garlic, minced 4 cloves
Red wine vinegar 1/4 cup
Red pepper, roasted, flesh only 1 ea.
Ripe tomato, large, roasted until 1 ea.
charred and soft. Peeled and seeded
Paprika, Spanish Pimenton 1 tsp.
Water as needed
Salt 3/4 tsp.
Method:
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Place the chilies in hot water and soak for 20 minutes. Remove the seeds, ribs, and stems from the chilies.
Discard the water and reserve the flesh.
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Heat 3 tablespoons olive oil in a saute pan. Fry the bread until golden on both sides. Place chilies,
bread, almonds, cayenne and garlic in a food processor and pulse quickly. Next add roasted pepper,
tomato, paprika, salt and pepper and puree to form a thick paste. Stir in 2 Tbsp. of red wine vinegar.
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With the food processor running, add the oil in a thin, steady stream until the mixture emulsifies. As
you continue to add the oil, you might need to add a little water if it gets too thick; the finished sauce
should be thick enough to hold its shape softly on a plate. With all the oil added, adjust the seasoning
and add enough vinegar to brighten the flavor and cut the richness.
Note: Some recipes add ground roasted and skinned hazelnuts in place of some of the roasted almonds.
Serving size: 1 Tbsp.
Calories: 80
Fat (g): 7
Sat Fat (g): 1
Trans Fat (g): 0
Carbohydrate (g): 6
Fiber (g): 1
Protein (g): 1
Cholesterol (mg): 0
Sodium (mg): 65
Culinary Institute of America
BWH Cardiovascular Menu 2008
Yield: 2 portions
Serving size: 6 oz.
Ingredients Amounts
Vegetable oil 1 Tbsp.
Red chili flakes 1 Tbsp. (to taste)
Paprika 1/2 tsp.
2 chicken breasts, skinless, 6 oz. each
boneless, minced
Brown sugar 2 tsp.
Lite soy sauce 1 1/2 Tbsp.
Lime juice 1/3 cup
Yellow onion, small, minced 1/3 ea.
Lemon grass, minced 1 Tbsp.
Kaffir lime leaves, cut into fine 3 ea.
slivers
Roma tomatoes, seeded, cut into 2 ea.
thin wedges
White cabbage, thinly shredded, 1 cup
soaked in iced water 15 minutes, drained
Hothouse cucumber, cut into 1/2 ea.
toothpick-sized strips
Mint leaves 1/2 cup
Garnishes
Red leaf lettuces 4-6 ea.
Cilantro sprigs 12 ea.
White cabbage, cored, cut into 2 cups
1/2" wide wedges
Method:
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In a medium size non-stick pan, heat the oil over low heat and add the chili flakes and paprika.
Stir for 10 seconds.
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Add the chicken, brown sugar, and lite soy sauce and increase the heat. Cook until meat turns
white, about 3-4 minutes. Then season with paprika and chili flakes.
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Transfer to a mixing bowl and add the lime juice, onion, lemon grass, lime leaves, tomatoes
cabbage, cucumber, and mint, and toss gently.
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To serve, line salad plates with red leaf lettuce and place a small mound of chicken mixture
on top. Garnish with cilantro and serve with a wedge of cabbage.
Serving size: 6 oz. chicken
Calories: 160
Fat (g): 6
Sat Fat (g): 1
Trans Fat (g): 0
Carbohydrate (g): 11
Fiber (g): 1
Protein (g): 17
Cholesterol (mg): 40
Sodium (mg): 280
Culinary Institute of America
BWH Cardiovascular Menu 2008
SAUTÉED GREEN BEANS WITH PEPPER FLAKES, ROSEMARY
AND LEMON ZEST
Yield: 6 portions
Serving size: ¾ cup
Ingredients Amounts
Green beans (trim the ends with the stem) 1 lb
Salt ½ tsp
Olive oil ¼ cup
Garlic, minced 4 cloves
Pepper flakes ¼ tsp
Rosemary, chopped fine 1 ½ Tbsp.
Lemon zest (clean the white off) 1 lemon
Butter, unsalted 1 Tbsp.
Method:
1. Precook the green beans in a large pot of boiling, salted water. When tender, shock the
beans in iced water, drain,. and reserve.
2. In a large sauté heat ¼ cup of olive oil. Add the minced garlic and cook gently until the
garlic begins to color slightly.
3. Add ⅓ teaspoon (or more if you dare) of pepper flakes, chopped rosemary and the zest
of 1 lemon. Sauté briefly to mingle the flavors and then add the beans. Continue to cook
until the beans are hot and nicely coated with t he seasonings.
4. Add 1 tablespoon of unsalted butter and allow it to melt. Squeeze lemon over the top.
Serving size: ¾ cup
Calories: 120
Fat (g): 11
Sat Fat (g): 2.5
Trans Fat (g): 0
Carbohydrate (g): 6
Fiber (g): 3
Protein (g): 1
Cholesterol (mg): 5
Sodium (mg): 190
Culinary Institute of America
BWH Cardiovascular Menu 2008
SPICY CHICKEN BREAST WITH MOORISH FLAVORS
Yield: 4 servings
Serving size: 4 oz chicken breast
Ingredients Amounts
Garlic cloves, sliced 2 ea
Salt to taste
Black pepper to taste
Coriander seeds 1 tsp.
Paprika ¾ tsp
Cumin seed ¾ tsp
Thyme, dried ½ tsp
Crushed red pepper ¼ tsp
Curry powder 1 tsp.
Canola oil 3 Tbsp.
Lemon juice 1 Tbsp.
Parsley, chopped 1 Tbsp.
4 boneless, skinless, chicken breasts 1 lb.
|Flame seedless grapes 30 ea
Method:
1. In a mortar, pound the garlic with a pinch of salt to make a paste.
2. In a dry skillet, heat the coriander seeds, paprika, cumin seeds, thyme (separately)
crushed red pepper and curry powder until hot and aromatic, 30 sec. Remove from
pan and put the mixture into a spice grinder or mortar and pestle. Grind to make a fine
powder. In a bowl, combine the garlic, spices, olive oil, lemon juice, parsley, ¾ teaspoon
salt, pepper, and chicken breasts. Toss well to coat completely and let marinate several
hours, mixing occasionally.
3. Grill. Garnish with grapes.
Serving size: 4 oz
Calories: 250
Fat (g): 14
Sat Fat (g): 1.5
Trans Fat (g): 0
Carbohydrate (g): 9
Fiber (g): 1
Protein (g): 24
Cholesterol (mg): 65
Sodium (mg): 55
Culinary Institute of America
BWH Cardiovascular Menu 2008
TOASTED QUINOA PILAF
Yield: 8 portions
Serving size: ½ cup
Ingredients Amounts
Quinoa, thoroughly washed 2 cups
Red onion, diced-small (⅛th inch) ½ cup
Garlic cloves, large, finely minced 2 ea.
(add off the stove)
Mushroom stock, brought to a boil 2 ¾ cups
Black pepper, freshly ground to taste
Kosher salt ¼ tsp
Method:
1. In a medium saucepan, heat the olive oil over medium high heat. Add the quinoa and stir
periodically until the quinoa is golden brown and has a toasted aroma - approximately 8 –
10 minutes. Add the onion and garlic and cook, stirring frequently, until translucent, about 3 minutes.
2. Remove from heat and carefully pour the boiling vegetable stock over the quinoa.
Season with salt and plenty of black pepper. Return to the heat, bring to a boil, then reduce the heat
and cook covered at a gentle simmer for 12-15 minutes, or until the grain is tender and all the liquid
is absorbed. Fluff lightly with a fork and allow to rest for 5 minutes before serving.
Serving size: ½ cup
Calories: 190
Fat (g): 6
Sat Fat (g): 0.5
Trans Fat (g): 0
Carbohydrate (g): 28
Fiber (g): 3
Protein (g): 6
Cholesterol (mg): 0
Sodium (mg): 0
Culinary Institute of America
BWH Cardiovascular Menu 2008
PINEAPPLE-CRANBERRY OAT TWIST
Yield: 12 portions
Serving size: ½ cup
Oat Topping
Ingredients Amounts
Old fashioned rolled oats ¾ cup
Whole-wheat pastry flour ⅓ cup
Pecans, coarsely chopped ½ cup
Dark brown sugar ⅓ cup (packed)
Ground cinnamon ¼ tsp
Allspice ⅛ tsp
Salt ¼ tsp
Unsalted butter, melted 3 Tbsp
Canola oil (for greasing the pan)
Method:
1. Set a rack in the lower third of the oven and preheat the oven to 375o F. Butter an 8-inch
square baking pan. Set aside.
2. In a bowl, combine the oats, flour, pecans, dark brown sugar, cinnamon, allspice, and salt.
Stir the mixture as you drizzle on the butter and the oil. Continue stirring until the dry
ingredients are coated with the butter.
Filling - Ingredients Amounts
Pineapple, cut 2 ½ lbs
Dried cranberries ⅓ cup
Light brown sugar ¼ cup (packed)
Crystallized ginger, coarsely chopped ¼ cup
Lemon zest, grated 1 tsp
Fresh squeezed lime juice 2 Tbsp.
Salt 1 tsp
Vanilla 1 tsp
Method:
1. Cut the pineapples into ½ inch chunks. Place them in a bowl and add the cranberries,
light brown sugar, ginger, lemon zest, and lemon juice. Toss gently to distribute the
ingredients. Transfer the mixture to the prepared pan. Distribute the oat topping over
the fruit.
2. Bake the crisp uncovered until the pineapple chunks are tender when pierced with the tip
of a knife and the topping is lightly browned, 45-60 minutes. If the topping threatens to burn
before the fruit is tender, loosely cover the crisp with aluminum foil.
Remove from the oven and let cool slightly before spooning onto plates or into bowls.
Serving size: ½ cup
Calories: 223
Fat (g): 10.4
Sat Fat (g); 2.4
Trans Fat (g): 0
Carbohydrate (g): 33
Fiber (g): 3
Cholesterol (mg): 7.5
Sodium (mg): 53
MUSHROOM AND BARLEY SOUP
Yield: 8 portions
Serving size: ½ cup
Ingredients Amounts
Mushroom stock (recipe follows) 1 qt.
Multigrain soup
Barley, pearled, soaked in water ½ cup
to cover by 4 inches for 3 hours
Red lentils, picked over ⅓ cup
Peanut oil 2 Tbsp.
Crimini mushrooms 1 cup
Shallots, thinly sliced ½ cup
Garlic, minced 3 ea.
Kosher salt ¼ tsp
Freshly ground black pepper to taste
Madeira ½ cup
Chopped herbs, mixed:
Thyme 1 tsp
Tarragon 1 tsp
Chives 1 Tbsp.
Parsley 1 Tbsp.
Add lemon zest
Method:
1. To make the soup, bring a medium-size saucepan of salted water to a boil.
2. Drain the barley, add to the saucepan and cook until tender. In a separate pot of salted boiling
water, add the lentils and cook until they are tender. Drain both and transfer to a medium bowl.
Set aside.
3. Heat 2 Tbsp. of the oil in a large sauté pan over high heat. Sauté the mushrooms until they give
up some liquid, about 1 minute. Add shallots and the garlic and cook over medium heat until the
pan is dry, about 6 minutes. Add the salt and pepper. Turn the heat to high, pourthe Madeira into
the pan, and quickly stir, loosening up any bits that have stuck to the bottom.
Reduce the heat and cook over medium heat until the liquid is reduced by half, about 2 mins.
4. About 30 minutes before serving, combine the reserved grains, the mushrooms, and half
the fresh herbs with the mushroom stock. Bring the soup to a boil and simmer until
slightly reduced, about 3 minutes. If the soup becomes too thick, add water, simmer
briefly, and adjust the seasoning. Portion into individual cups; finish with lemon zest
Serving size: ½ cup
Calories: 160
Fat (g): 1.5
Sat Fat (g): 0
Trans fat (g): 0
Carbohydrate (g): 27
Fiber (g): 4
Protein (g): 7
Cholesterol (mg): 0
Sodium (mg): 10
Culinary Institute of America
BWH Cardiovascular Menu 2008
MUSHROOM STOCK
Yield: 8 qts
|Serving size: 1 cup
Ingredients Amounts
Olive oil 1 Tbsp
Onion, julienne 8 oz
Mushrooms, sliced 3 lb
Porcini mushrooms, dried 1 oz
Water 12 cups
Bay leaf 1 ea
Thyme sprigs 6 ea
Onions, diced 2 cups
Carrots, diced 1 cup
Celery, diced 1 cup
Method:
1. Heat stock pot. Add olive oil and onions. Cook well until caramelized.
2. Add fresh mushrooms. Cook until most liquid has come out.
3. Add the porcini mushrooms, celery, onions, and carrots, bay leaf, thyme, and water.
Bring to a boil, reduce to a simmer. Cook 1 hour or until the flavor develops.
4. Strain.
Serving size: 1 cup
Calories: 75
Fat (g): 0.5
Sat Fat (g): 0
Trans Fat (g): 0
Carbohydrate (g): 12
Fiber (g): 1.5
Protein (g): 5.5
Cholesterol (mg): 0
Sodium (mg): 270
Culinary Institute of America
BWH Cardiovascular Menu 2008
Yield: 4 portions
Serving size: ½ cup
Ingredient Amount
Carrots 1 lb.
Garlic clove 1
Ground cinnamon ⅛ tsp
Cumin ½ tsp
Sweet paprika ½ tsp
Cayenne (optional) pinch
Lemon, juiced 1 ea.
Sugar ⅛ tsp
Kosher Salt ¼ tsp
Olive oil 1 Tbsp.
Mint 2 Tbsp.
Method:
1. Wash and peel the carrots. Boil whole carrots in salted water with the garlic until barely
tender. Drain. Discard the garlic and dice or slice the carrots.
2. Combine the spices with the lemon juice, sugar, and salt and pour over the carrots.
Chill. Sprinkle with oil and chiffonade of mint just before serving.
Serving size: ½ cup
Calories: 74
Fat (g): 3.5
Sat Fat (g): 0.5
Trans Fat (g): 0
Carbohydrate (g): 11
Fiber (g): 3
Protein (g): < 1
Cholesterol (mg): 0
Sodium (mg): 189
Culinary Institute of America
BWH Cardiovascular Menu 2008
ROASTED CAULIFLOWER
Yield: 8 portions
Serving size: ¾ cup
Ingredient Amount
Extra-virgin olive oil ⅓ cup
plus extra for greasing baking dish
Coriander seeds 1 Tbsp.
Cumin seeds 1 tsp
Peppercorns, whole ½ tsp
Cauliflower, cored and broken 2 - 3 lbs
into medium florets
Red onion, medium 1 ea.
halved and thinly sliced
Method:
- Heat the oven to 425o F. Grease a baking dish with some of the olive oil and set aside.
- Grind the coriander, cumin, and peppercorns in a coffee grinder or small food processor until fine. Mix the spices with the oil in a large bowl. Add the cauliflower and the onions and toss to coat. Transfer the vegetables to a baking dish and roast until they’re tender, about 1 hour, stirring every 20 minutes.
Serving size: ¾ cup
Calories: 134
Fat (g): 9.6
Sat Fat (g): 1.3
Trans Fat (g): 0
Carbohydrate (g): 11
Fiber (g): 5
Protein (g): 3.6
Cholesterol (mg): 0
Sodium (mg): 56.5
Culinary Institute of America
BWH Cardiovascular Menu 2008
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