Cardiac Diagnostic and Treatment Center
3737 High Street
Portsmouth, VA 23707
ph: 757-686-9400
fax: 757-686-9449
ccrodick
HEART HEALTHY RECIPES
EVERY MONTH WE WILL POST NEW RECIPES THAT MEET THE AHA GUIDELINES
RECIPES WILL CONTAIN "GOOD FATS," THE MONOUNSATURATED FATS, AND LOW SODIUM
IF YOU HAVE ANY GOOD RECIPES THAT YOU'D LIKE TO SHARE, E-MAIL THEM TO CHRISTY AT ccrodick@ymail.com
Pork Tenderloin with Costa Rican Coffee Glaze
Yield
8 servings (serving size: 1 kebab)
Ingredients
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1 tablespoon grated peeled fresh ginger
- 2 garlic cloves, chopped
- 1 serrano chile, chopped
- 1 1/2 tablespoons molasses
- 1/2 cup dark rum
- 4 cups hot brewed coffee
- 1 tablespoon ground coffee
- 1 1/2 teaspoons ground cinnamon
- 1 1/2 teaspoons unsweetened cocoa
- 1 tablespoon butter or stick margarine, softened
- 1/2 teaspoon salt
- 2 pounds pork tenderloin
- Cooking spray
Preparation
Heat oil in a large skillet over medium-high heat. Add onion; sauté 5 minutes. Add ginger, garlic, and serrano; sauté 2 minutes. Stir in molasses. Remove from heat; carefully stir in rum. Cook mixture 2 minutes. Stir in brewed coffee, ground coffee, cinnamon, and cocoa. Bring to a boil; cook until reduced to 1 1/2 cups (about 20 minutes). Remove from heat; cool. Place mixture in a blender; process until smooth. Stir in butter and salt.
Trim fat from pork. Cut pork lengthwise into 8 1/2-inch-wide strips. Thread pork strips onto 8 (10-inch) skewers.
Prepare grill.
Place kebabs on grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness, turning and basting frequently with coffee mixture.
Nutritional Information
- Calories:
- 197 (35% from fat)
- Fat:
- 7.6g (sat 2.7g,mono 2.9g,poly 1.5g)
- Protein:
- 26.2g
- Carbohydrate:
- 4.5g
- Fiber:
- 0.2g
- Cholesterol:
- 87mg
- Iron:
- 2.1mg
- Sodium:
- 226mg
- Calcium:
- 23mg
Roasted Banana Bars with Browned Butter–Pecan Frosting
Yield
2 dozen (serving size: 1 bar)
Ingredients
- Bars:
- 2 cups sliced ripe banana (about 3 medium)
- 1/3 cup packed dark brown sugar
- 1 tablespoon butter, chilled and cut into small pieces
- 9 ounces cake flour (about 2 1/4 cups)
- 3/4 teaspoon baking soda
- 1/2 teaspoon baking powder
- 1/4 cup nonfat buttermilk
- 1 teaspoon vanilla extract
- 1/2 cup butter, softened
- 1 1/4 cups granulated sugar
- 2 large eggs
- Baking spray with flour
Frosting:- 1/4 cup butter
- 2 cups powdered sugar
- 1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
- 1 teaspoon vanilla extract
- 1/4 cup chopped pecans, toasted
Preparation
1. Preheat oven to 400°.
2. To prepare bars, combine banana, brown sugar, and 1 tablespoon butter in an 8-inch square baking dish. Bake at 400° for 35 minutes, stirring after 17 minutes. Cool slightly.
3. Reduce the oven temperature to 375°.
4. Weigh or lightly spoon cake flour into dry measuring cups; level with a knife. Combine 9 ounces (about 2 1/4 cups) flour, soda, and baking powder in a medium bowl. Combine banana mixture, buttermilk, and 1 teaspoon vanilla in another medium bowl. Place 1/2 cup butter and granulated sugar in a large bowl; beat with a mixer at medium speed until well blended. Add eggs to granulated sugar mixture; mix well. Add flour mixture to sugar mixture alternating with banana mixture, beginning and ending with flour mixture.
5. Pour batter into a 13 x 9–inch baking pan coated with baking spray. Bake at 375° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.
6. To prepare frosting, melt 1/4 cup butter in a small saucepan over medium heat; cook 4 minutes or until lightly browned. Cool slightly. Combine browned butter, powdered sugar, cream cheese, and 1 teaspoon vanilla in a medium bowl; beat with a mixer until smooth. Spread frosting over cooled bars. Sprinkle with pecans.
Nutritional Information
- Calories:
- 221 (0.0% from fat)
- Fat:
- 8.4g (sat 4.7g,mono 2.3g,poly 0.6g)
- Protein:
- 2.3g
- Carbohydrate:
- 35.1g
- Fiber:
- 0.6g
- Cholesterol:
- 39mg
- Iron:
- 1mg
- Sodium:
- 117mg
- Calcium:
- 23mg
3737 High Street
Portsmouth, VA 23707
ph: 757-686-9400
fax: 757-686-9449
ccrodick
