Find more recipes and tips to make healthy meals more affordable at fyp365.com or heart.org/healthyforlife.
Mediterranean Chicken and Grain BowlRecipe courtesy of AramarkServings: 6
8
ounces farro or brown rice
6
cups spinach, stems removed
1 1/2
cups diced seedless cucumbers
1 1/2
diced tomatoes
6
thin slices red onion
3
cups cauliflower florets
3/4
cup balsamic vinaigrette
3
cups cooked skinless chicken breast, visible fat discarded
6
tablespoons fat-free or low-fat crumbled feta cheese
3
tablespoons kalamata olives
Cook farro according to package instructions.
On serving plate, place 1/2 cup farro. Around farro, arrange 1 cup spinach; 1/4 cup cucumber; 1/4 cup tomatoes; 1 slice red onion, separated into rings; and 1/2 cup cauliflower.
Drizzle balsamic vinaigrette over salad. Top with 1/2 cup chicken and garnish with 1 tablespoon feta cheese and 1 1/2 teaspoons olives. Repeat with additional servings.
Nutritional information per serving: 342 calories; 12 g total fat; 52 mg cholesterol; 551 mg sodium; 35 g carbohydrates; 4 g fiber; 8 g sugars; 25 g protein.
Curry-Spiced Tofu with Asian VegetablesRecipe courtesy of the American Heart AssociationServings: 4
12
ounces light, extra-firm tofu, drained and patted dry, cut into four slices
1
tablespoon, plus 1 1/2 teaspoons, curry powder, divided
12
ounces packaged fresh stir-fry vegetables
1
tablespoon water
2
teaspoons canola oil
1
teaspoon toasted sesame oil
1
large onion, cut into 3/4-inch wedges
4
large garlic cloves, minced
1/4
cup light coconut milk
1/4-1/2
teaspoon chili garlic sauce
Put tofu on large plate. Sprinkle tofu on both sides with 1 tablespoon curry powder.
In large microwaveable bowl, microwave vegetables and water on high 2-3 minutes, or until vegetables are almost tender-crisp. Pour off remaining water.
In large nonstick skillet, heat canola oil over medium-high heat, swirling to coat bottom. Cook tofu in single layer 3-4 minutes on each side, or until browned. Transfer to separate large plate. Cover loosely to keep warm.
In same skillet, heat sesame oil over medium-high heat, swirling to coat bottom. Cook onion 1 minute, stirring frequently.
Stir in vegetables and garlic. Cook 1-2 minutes, or until vegetables are tender-crisp, stirring constantly.
Stir in coconut milk, chili garlic sauce and remaining curry powder. Bring to boil over medium-high heat. Spoon vegetable mixture over tofu.
Nutritional information per serving: 151 calories; 6.5 g total fat; 86 mg sodium; 14 g carbohydrates; 4 g fiber; 4 g sugars; 10 g protein.
Michael Frenchmfrench@familyfeatures.com1-888-824-3337editors.familyfeatures.com
About Family Features Editorial SyndicateA leading source for high-quality food, lifestyle and home and garden content, Family Features provides readers with topically and seasonally relevant tips, takeaways, information, recipes, videos, infographics and more. Find additional articles and information at Culinary.net and eLivingToday.com.
SOURCE Family Features Editorial Syndicate
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