Heart-smart recipes are fresh, flavorful, fast
Being heart-smart in the kitchen is one of the most important things you can do for your health.
Heart disease is the leading cause of death around the world and people with diabetes are especially at risk — more than 65 percent (2 out of every 3 people) die from heart disease and stroke.
One simple way to help reduce the risk of these conditions is by using a cooking oil that's low in saturated fat and free of trans fat and cholesterol, such as canola oil.
A new cookbook from the American Diabetes Association and CanolaInfo, called "The Heart-Smart Diabetes Kitchen: Fresh, Fast, and Flavorful Recipes Made with Canola Oil," offers 151 ways to make easy, healthy meals.
For more information, visit the Web site at www.heartsmartdiabetes.org.
1 tablespoon canola oil1 teaspoon curry powder1 teaspoon sugar½ teaspoon coarsely ground black pepper¼ teaspoon salt4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to ½-inch thicknessCanola oil cooking spray1 lemon, cut into quartersSalsa1 cup finely chopped mango2 to 3 tablespoons chopped fresh mint leaves1 teaspoon grated fresh ginger2 tablespoons finely chopped red onion½ teaspoon lemon zest1 tablespoon fresh lemon juice1 teaspoon canola oilCombine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.Meanwhile, stir together salsa ingredients in a small bowl.Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
<B>Wedges</B>Canola oil cooking spray2/3cup all-purpose flour, spooned into measuring cup and leveled1/3 cup white whole-wheat flour, spooned into measuring cup and leveled½ cup cocoa powder1½ teaspoons baking powder1 tablespoon instant coffee granules1/8 teaspoon salt½ cup packed brown sugar substitute blend1/3 cup canola oil½ cup egg substitute2 teaspoons vanilla extract<B>Cream</B>2 tablespoons water1 teaspoon instant coffee granules4 ounces fat-free whipped topping1 cup fresh raspberries1 cup blackberries or blueberriesPreheat oven to 325°F. Coat 9-inch, nonstick springform pan or cake pan with canola oil cooking spray.Combine flours, cocoa and baking powders, 1 tablespoon coffee granules and salt in medium bowl.Combine sugar, canola oil, egg substitute and vanilla in another medium bowl; mix well. Add sugar mixture to flour mixture, and stir until just blended.Batter will be very thick. Spoon into bottom of pan; spread evenly by coating the back of a spoon with cooking spray.Bake for 11 minutes or until slightly puffed. (Mixture will not be completely cooked at this point, but it will continue to cook while standing without overcooking and drying out.)Place pan on a wire rack, and let cool for 5 minutes. Remove sides of the pan and gently remove from bottom or leave on bottom and place on a serving plate. Serve warm or at room temperature. When cooled completely, store in an airtight container at room temperature.To make cream, combine water with 1 teaspoon instant coffee granules in a medium bowl, and stir until dissolved. Add whipped topping; whisk until a sauce consistency is reached. For thinner sauce, add 1 to 2 tablespoons water or milk. Refrigerate until needed.To serve, cut into wedges, spoon mocha cream on top, and sprinkle with berries.
3 teaspoons canola oil, divided3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed4 medium cloves garlic, minced¼ teaspoon salt¼ to ½ cup chopped fresh cilantro leavesWorking in two batches, heat 1½ teaspoons canola oil in a large nonstick skillet over medium-high heat. Add half of the snow peas; cook 3 minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.Repeat with remaining 1½ teaspoons canola oil, snow peas, and garlic. When cooked, return the reserved snow peas to skillet; add salt and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavors.
