Recipes: First Heart-Healthy Menu

the recipes

february 98

First Heart-Healthy Menu

Couscous Pilaf with Swordfish and Mango Stir-Fry

(makes 4 servings)

Couscous Pilaf:
1	medium onion, 5 ounces (150 g), chopped
2	garlic cloves, finely chopped
1/2	teaspoon (2.5 ml) ground cumin
1/2	teaspoon (2.5 ml) paprika
1/4	teaspoon (1.25 ml) ground cinnamon
1/4	teaspoon (1.25 ml) cayenne pepper
1 1/2	cups (360 ml) fat-free low-sodium canned chicken broth
5	ounces (150 g) raw instant couscous
Swordfish and Mango Stir-Fry:
1	pound (480 g) swordfish steak, cut about 2 inches (5 cm) thick
1	medium ripe navel orange
3	tablespoons (45 ml) fresh orange juice
1	teaspoon (5 ml) cornstarch
1	tablespoon (15 ml) canola oil
2	garlic cloves, minced
1/4	pound (120 g) thin asparagus, trimmed and cut into 1-inch (2.5 cm) pieces
1/3	cup (9 g) chopped fresh mint or flat-leaf parsley
1/2	fresh lemon

1.	In a medium saucepan, bring onion, garlic, cumin, paprika, ground cinnamon, cayenne pepper, and chicken broth to a rapid boil. Boil, uncovered, for 2 minutes. Stir in couscous; cover and remove from heat. Let stand 5 minutes.
2.	Meanwhile, cut swordfish into 8 pieces of equal size. Set aside.
3.	Working over a small bowl to catch any juice, peel orange, removing all of the white pitch. Slice crosswise into 4 slices. Set aside. Add the orange juice to any juice in the bowl, Add cornstarch, stirring until dissolved. Set aside.
4.	Heat a large nonstick skillet or wok over high heat, swirl in the canola oil, and add the garlic. Stir-fry for 15 seconds. Add the swordfish and asparagus and stir-fry for 4 minutes, turning the swordfish carefully.
5.	Stir the sauce again and add to the wok. Continue to stir-fry for another 1 to 2 minutes, until swordfish is opaque throughout and nicely coated. Add the orange slices and mint. Cook for another 30 seconds.
6.	To serve, fluff the couscous with a fork and pile into the center of a large platter. Cover and surround with swordfish stir-fry mixture. Squeeze the lemon over all. Serve at once.

Per serving:	376 calories (21% calories from fat), 30 g protein, 9 g total fat (1.7 g saturated fat), 45 g carbohydrate, 4 g dietary fiber, 44 mg cholesterol, 127 mg sodium
Exchanges:	3 lean meat, 2 1/2 carbohydrate (2 bread/starch, 1/2 fruit), 1 vegetable

Banana-Raspberry Yogurt Parfait

(makes 4 servings)

2	medium ripe bananas, peeled and cut into small pieces
1 1/2	cups (360 g) plain low-fat yogurt
1	tablespoon (15 ml) spoonable brown sugar substitute
2	tablespoons (30 ml) fresh orange juice
1	cup (113 g) fresh or frozen (no sugar added) raspberries
4	sprigs of mint, for garnish

1.	In a food processor or blender, combine the bananas, yogurt, brown sugar substitute, and orange juice. Process until smooth.
2.	Spoon some of the banana mixture into each of 4 parfait glasses or stemmed goblets. Top each with 1 tablespoon (15 ml) raspberries. Continue to layer yogurt and berries, ending with yogurt.
3.	Garnish with a mint sprig and serve.

Per serving:	132 calories (12% calories from fat), 6 g protein, 2 g total fat (1.0 saturated fat), 25 g carbohydrate, 4 g dietary fiber, 6 mg cholesterol, 67 mg sodium
Exchanges:	2 carbohydrate (1 fruit, 1 skim milk)

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