Feeding Health: Healthy Heart Recipes

by | Feb 16, 2019 | #feedinghealth | 0 comments

Baked Parmesan-Crusted Fish

This parmesan-crusted fish is topped with mushrooms, green onions, and garlic. It’s the perfect heart-healthy meal to cook for a loved one.
Makes 4 servings.

• 1/3 cup parmesan cheese, non-fat (grated)
• 1/3 tablespoon flour, all-purpose (1 teaspoon)
• 1 teaspoon thyme sprigs (leaves removed and crushed)
• 4 fish fillets (white fish, 6 ounces each)
• 1 medium onion(chopped)
• 1 cup halved mushroom caps
• 1/2 cup green onions (finely sliced)
• 1 cloves garlic (crushed)

1. Preheat oven to 350°F. Place cheese, flour and thyme in paper bag.
2. Individually coat fish by gently shaking in bag; discard coating ingredients.
3. Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with a fork.
4. Heat skillet over medium-high heat. Add onion, mushrooms, green onions, and garlic. Cook, stirring frequently until onions are tender. Season with ground black pepper.
5. Serve baked fish topped with mushroom mixture.

For nutrition information, please visit USDA Mixing Bowl.

Kale with Nuts and Raisins

Nuts and raisins add protein and fiber to this bright green dish.
Makes 5 servings.

• 1/4 cup nuts, chopped
• 2 tablespoons vegetable oil
• 2 cloves garlic, chopped
• 4 cups kale, stems removed and chopped (1 bunch)
• 1/2 cup raisins
• salt (optional, to taste)

1. Heat oven to 350°F.
2. On a baking sheet, toast nuts for 5 minutes.
3. Heat oil in frying pan on medium heat.
4. Add garlic and kale to frying pan and cook for 4 minutes.
5. Add raisins and nuts and cook for 1 minute more.
6. Add salt to taste (optional)

For nutrition information, please visit Kale with Nuts and Raisins at What’s Cooking? USDA Mixing Bowl.

Fudgy Fruit

Fruit, nuts, and chocolate. Do we need to say more?
Makes 4 servings.

• 6 teaspoons chocolate chips (semi-sweet)
• 2 bananas (large, peeled and cut into quarters)
• 8 strawberries(large)
• 1/4 cup peanuts (chopped, unsalted)

1. Place chocolate chips in a small microwave-safe bowl. Heat on high for 10 seconds and stir. Repeat until chocolate is melted, about 30 seconds.
2. Place fruit on a small tray covered with a piece of waxed paper. Use a spoon to drizzle the melted chocolate on top of the fruit.
3. Sprinkle the fruit with chopped nuts.
4. Cover the fruit and place in the refrigerator for 10 minutes or until the chocolate hardens. Serve chilled.

For nutrition information, please visit Fudgy Fruit at What’s Cooking? USDA Mixing Bowl.


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