Cover with aluminum foil and bake for 2 hours or until liquid is absorbed, stirring after one hour.Pour in vegetable or chicken broth and mix together.Sprinkle with chili powder, cumin and black pepper.Place lentils, rice, onion and garlic in 8×8 baking dish.Rinse and sort lentils to remove any floaters or rocks.Fill large bowl with lentils and cover with water.(Optional toppings): shredded cheese, diced tomatoes, guacamole, sour cream, shredded lettuce, hot sauce or salsa.Lentils are much less expensive than typical taco ground meats. Not only is this recipe tasty and healthy for your heart, it’s also healthy for your wallet. Lentils make a fantastic substitute for ground meat in this delicious recipe below. In a bowl, mix the cornstarch and water to make a slurry mixture, add to the skillet.Add chicken and continue to simmer until chicken and choi sum is cooked through, about two minutes.Add chicken broth, oyster sauce, sherry wine, and salt.Add choi sum and mushrooms and sauté for two minutes. Heat 2 Tbsp peanut oil in large skillet.Remove leftover oil, garlic, and ginger from the skillet.Sauté or quickly cook ginger and garlic for about 30 seconds, do not brown.Heat 2 Tbsp peanut oil in a large skillet using medium high heat.Season chicken with salt and pepper and set aside.1/2 lb fresh shiitake mushrooms, cut into 2-inch strips (1/8 inch thin).2 lbs choi sum, washed and cut into 2-inch pieces.1 tsp garlic, peeled and finely chopped.1 1/2 tsp ginger, peeled and finely chopped.1 lb skinless, boneless chicken thighs, cut into 1/2-inch strips.Here are three recipes we encourage you to try this winter!Įnjoy this recipe for its sweet and earthy taste! Pair with your favorite meat, rice, or noodle dishes. We’re inspired by ’s recipe archive, which incorporates meal ideas from the Kapiolani Community College, Culinary Arts Program. All it takes is a little practice to research your recipes with the parameters above in mind. While the above dietary suggestions may sound restrictive at first, never fear! There are many mouth-watering heart-healthy recipes that can grace your dining table this winter. Limiting your salt intake is very important to a heart-healthy diet as too much salt can increase blood pressure. Avoid recipes that ask for full-fat milk and other dairy products, hot dogs, sausages, bacon, fried or breaded meats, organ meats such as liver, and spareribs. Choose recipes with low-fat dairy products (such as skim or low-fat (1%) milk, yogurt, and cheese), eggs, fish, skinless poultry, legumes, soybeans, and lean ground meats. While they’re very tasty, it’s best to avoid recipes that call for too much butter, lard, bacon fat, gravy, and cream sauces. Seek recipes that call for olive oil, canola, and nut oils. Avoid recipes that contain white flour and white bread. ![]() Choose recipes that call for whole-wheat flour, whole-grain bread, high-fiber cereal, whole grains (brown rice, barley, buckwheat), whole-grain pasta, and oatmeal. Whole grains are rich in fiber and other nutrients that can help regulate blood pressure and heart health. Avoid recipes that call for creamy sauces, fried or breaded vegetables, canned fruit with heavy syrup, or frozen fruit with sugar added. Look for recipes that incorporate fresh or frozen vegetables, low-sodium canned vegetables, and canned fruit packed in juice or water. Vegetables and fruits are excellent sources of vitamins and minerals, are low in calories, rich in dietary fiber, and contain substances that may help prevent cardiovascular disease. ![]() Banerjee’s suggests you should look for a few key things to have a more heart-healthy diet: ![]() “At Queen’s, not only do we diagnose and treat our patient’s health concerns, but we also try to help them make lifestyle adjustments that can help improve their health and well-being.”ĭr. Banerjee is passionate about helping all of us better understand and embrace a heart-healthy diet. “Heart-healthy eating is not only important, it can also be really tasty,” says Dr. Things to keep in mind when planning your meals
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