Healthy Heart Cooking - Bermuda

Banana Bread Without All The Fat

Spay a loaf pan set aside, pre heat oven to 350

Mix in a medium size bowl

2 cups all purpose flour
1 teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
¾ cup sugar

Add to dry ingredients

½ cup applesauce
2 tablespoons vegetable oil
1 teaspoon pure vanilla extract
2 large eggs, beaten
1 ½ cups mashed over ripe bananas about 3 ½

Stir together until combined; gradually pour mixture into prepared pan. Bake approximately 50mins, test with tooth pick inserted into the center it should come out almost clean.  Let it cool completely.

Squash Soup

2 pts vegetable broth
2 oz onion chopped
2 oz celery chopped
1oz garlic chopped
½ tsp tomato puree
1 lb of squash chopped

Heat a heavy bottomed saucepan over a high heat; add the onion celery and garlic with a little vegetable stock and cover.

Cook without colour then add chopped squash and continue to cook covered.

Once the squash has softened stir in the tomato paste, then the stock.

Bring to a boil then simmer uncovered until the squash is cooked, remove form the heat and blend.

Correct the seasoning and serve hot with garlic bread or herb rolls.

Heart line healthy Curry Mussel Pie

Sauce

1 oz chopped apple
2 oz chopped onion
1 oz curry powder
1 tsp tomato paste
1 pt fish stock
2 oz carrot chopped
2 oz frozen peas
1 potato diced
8 oz mussels washed and cooked

Pastry

1 1/3 cup cake flour
4 tbsp cold margarine
10 tsp cold water
In bowl, rub in the margarine until mixture is size of crumbs. Sprinkle with cold water, tossing with fork to mix. Gather dough together and form into a ball. Wrap in plastic wrap and refrigerate for at least 1 hour or for best results 24 hours.

Roll out on floured surface and line one 9” pan.

Gently cook the onion, garlic and carrots with a little fish stock without colouring

Mix in the curry powder and cook to a sandy texture.

Mix in the tomato puree, and then gradually add the boiling fish stock stirring constantly. Cook the sauce for 10 minutes.

Stir in the remainder of the ingredients and cook slowly for a further 10 minuets, make sure the sauce has thickened.

Allow cooling before filling the pastry and cover with pastry egg-wash and prick wholes in pastry to allow air to escape.

Bake at 300˚f for 20 to 30 minutes, remove from the oven let rest before cutting.

Herbed Baked Chicken legs

4 chicken legs, skinned and trimmed
¼ tsp thyme
¼ tsp parsley
¼ tsp oregano
Dash of pepper
Place the chicken in bowl sprinkle with herbs and mix well, cover and marinade for 10 minutes.

Place on baking sheet and bake at 300˚f for 30 to 40 minutes, rest the chicken before serving.

Poached vegetable stuffed Tilapia fillets

4 Tilapia fillets cut in half lengthways
16 haricot vert beans
16 pencil asparagus
16 pencil shaped carrots
16 pencil shaped red pepper
1 pt fish stock
Pepper to taste
Blanch all the vegetables apart form the red pepper, drain and chill until needed. The cooking liquid can be strained and cooled and reused for cooking vegetables, this will make a stock if used 3 or 4 times.

Take the widest sliced fish fillets and place them flat on a baking sheet and chill.

Using a knife or food processor mince the thinner fish fillets until quite small in size making a paste place into a clean chilled bowl and season with pepper mixing well.

Evenly spread the chopped fish paste over each fillet, place the vegetables over the paste. From the thinnest end start rolling the fish fillet, once rolled wrap a piece of wax paper around each fillet and place in baking tin with the hot fish stock. Cover and place in a preheated oven at 350˚f for 10 to 15 minutes.

Remove form the pan and serve.

Apple Pie

1 lb Apples
1 oz Brown sugar
¼ tsp cinnamon
¼ tsp nutmeg
2 tbsp water
In a thick-bottomed pan place the apples, sugar and water. Cook the apples until slightly soft.

Roll out the pastry ½ cm thick twice 1 top 1 bottom, allow to relax and dampen the rim.

Fill the pie dish with the apple mixture then place the top layer of pastry over the top, crimp the edges. Brush the top with milk and bake at 300˚f for 20 to 30 minutes or until the pastry is golden brown.

Allow to rest before cutting, serve warm or chilled.

Macaroni and Four Cheeses

Cooking spray
1 pound elbow macaroni
2 (10-ounce) packages frozen pureed winter squash
2 cups 1 percent lowfat milk
4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
2 ounces Monterrey jack cheese, grated (about 2/3 cup)
1/2 cup part-skim ricotta cheese
1 teaspoon salt
1 teaspoon powdered mustard
1/8 teaspoon cayenne pepper
2 tablespoons unseasoned bread crumbs
2 tablespoons grated parmesan
1 teaspoon olive oil
Preheat the oven to 375˚f. Coat a 9 by 13-inch baking pan with cooking spray.

Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.

Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.

Combine bread crumbs, parmesan cheese and oil into a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes, and then broil for 3 minutes so the top is crisp and nicely browned.

Copyright, 2005, Ellie Krieger, All rights reserved

Episode#: EK0107
Copyright © 2006 Television Food Network, G.P., All Rights Reserved

Light Hearted Potato Salad

12 medium potatoes peeled and boiled (3 lbs.)
1/2 cup onion (finely chopped)
1/4 celery (finely chopped)
3 cloves garlic (minced)
1 – 10 oz. pkg. frozen green peas (boiled and drained)
4 hard boiled eggs (yolks removed)
1/4 cup light mayonnaise
1/2 cup non-fat plain yogurt
1/4 cup non-fat cottage cheese
2 tbsp. mustard (Dijon preferred)
1 tsp. black pepper
1/4 tsp. salt
Dice boiled potatoes and place into a bowl. Add chopped onion, celery, minced garlic and cooked drained green peas to bowl.

Remove yolk from boiled eggs and discard. Grate egg whites and add to bowl. Set aside.

In a small bowl, combine light mayonnaise, yogurt, cottage cheese, mustard, pepper and salt. Mix thoroughly. Use a hand blender to get a smooth even texture.

Add mayonnaise mixture to potato mixture and carefully mix in, using a spatula until combined. Refrigerate and chill until ready to serve. Garnish with parsley and cherry tomatoes.

Romaine Garden Salad

(With Mandarin Orange Dressing)

1 head romaine lettuce
1 tbsp. olive oil
1tsp. sesame oil
1tbsp. rice wine vinegar or vinegar of your choice
3 cloves garlic (minced)
2tbsp. green onions (finely chopped)
Fresh ground black pepper (to taste)
1 small can Mandarin Oranges (drained reserving juice)
4 tbsp. juice from Mandarin Orange

Drain mandarin oranges, reserving 4 tbsp. of juice to be used in dressing. Set aside drained mandarins.

In a small bowl, add the remaining ingredients- olive oil, sesame oil, rice wine vinegar, minced garlic, chopped green onion, black pepper and 4 tbsp. of reserved mandarin juice. Whisk briskly to blend. Add mandarin oranges.

Place in the refrigerator and chill for approximately 30 minutes prior to serving.

Prepare lettuce. Wash, trim and tear head of romaine lettuce. Spin dry in salad spinner if you have one. Place lettuce in salad bowl.

Add the mandarin dressings to the salad and toss 2-3 times prior to serving for the flavours to blend.