Heart Healthy Living

February is heart month.  In place of my usual  meatless Wednesday posts I will be posting heart healthy information. 

Today in addition I will  include a heart healthy recipe for you to try.

8 Heart Healthy Diet Tips

  1. Control your portion control – be mindful of the number of servings you eat – and use proper serving sizes.
  2. Eat more fruit and vegetables
  3. Select whole grains
  4. Limit unhealthy fats and cholesterol (saturated, trans fat)
  5. Choose low fat protein sources (egg whites, legumes, fish, low fat or fat free dairy products, skinless poultry, lean ground meats)
  6. Reduce sodium intake (healthy adults no more than 2,300 mg a day, age 51 or older, African-Americans and people who have high bp, diabetes or kidney disease no more than 1,500 mg.
  7. Create menus using the six above strategies.
  8. Eat healthy foods most of the time but allow yourself an occasional treat

Chicken Scaloppini with Sugar Snap Pea, Asparagus, and Lemon Salad

1 pound julienne-cut trimmed sugar snap peas, 1 pound (1  inch )slices asparagus, 6 (6 oz.) skinless boneless chicken breast halves,   1/2 tsp. freshly ground black pepper,  cooking spray,  1 cup fat-free, low sodium chicken broth,  1/3 cup dry white wine,  1 tablespoon Smart Balance,  1 tbsp. chopped fresh mint,  2 1/2 tbls extra-virgin olive oil,  1 tsp. grated lemon rind,  1 1/2 tbsp.  fresh lemon juice,  6 lemon wedges.

  • Steam peas and asparagus, covered, 4 minutes.  Rinse with cold water, drain, chill.
  • Place each breast half between 2 sheets of heavy plastic wrap;  pound to 1/4 inch thickness using a meat mallet or small heavy skillet.  Sprinkle with pepper.  Heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add 2 breast halves to pan; sauté 2 minutes on each side.  Repeat procedure twice with remaining chicken.  Add broth and wine to pan; bring to a boil, scraping pan to loosen browned bits.  Cook until reduced about 5 minutes.  Remove fro heat, stir in Smart Balance.
  •  Combine mint, oil, rind, and juice, stirring well with a whisk.  Drizzle oil mixure over pea mixture; toss gently to coat.    Serve pea mixture with chicken and sauce.  Garnish with lemon wedges.


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