A Healthy Start to Home Cooking, Course 6: Here's to the Cook!

7/27/2019 A Healthy Start to Home Cooking, Course 6: Here's to the Cook!

1/6

2011, American Heart Association. 24-0021 6/11

TM

Course6:

HeresTo

the

Cook!

Lake Trout with Spinach and

Almond StufngMakes 6 servings; serving size trout, about 3 ounces (not counting stung; minus skin, head and tail)

To make the resh breadcrumbs called or in this recipe, tear up two slices o bread and

use a blender or ood processor to turn them into crumbs. Use the smallest holes on

your box grater to zest the lemon or use a lemon zester or microplane. The sh can be

stued, wrapped in oil and rerigerated up to 2 hours beore baking.

3 whole boneless lake trout, about 8 ounces each, skin, head and tail removed

Stufng2 tsp. olive oil

1 small yellow onion, fnely chopped

8 oz resh baby spinach1 cup resh whole-grain breadcrumbs

cup chopped almonds

Zest o 1 lemon (the ground-up yellow part o the lemon skin)

tsp. reshly grated nutmeg

Black pepper to taste

Olive oil cooking spray

Lemon wedges and cherry tomatoes or garnish (optional)

Preheat oven to 375. Heat oil in a large nonstick skillet over medium heat. Add onion and

cook, stirring requently, until sotened, about 4 minutes. Add spinach, cover, and cook

until spinach is wilted, stirring occasionally, about 4 minutes. Remove rom heat and let

cool somewhat.

To spinach mixture, add breadcrumbs, almonds, lemon zest, nutmeg and pepper. Mix

to combine.

Spray three 12-by-12-inch pieces o oil with cooking spray. Rinse trout inside and out. Use

a sharp knie to cut o the head and tail, then slowly peel the skin away rom the trout. (Or,

when shopping, you can ask olks at the seaood counter or help.)

Place one trout in the center o each piece o oil. Spoon stung into trout cavities, dividing

it equally between them. Fold one side o the oil over the sh, and then the other side.

Then tightly crimp the open edges to make neat parcels.

Place parcels on a baking sheet and bake or 25 to 30 minutes, until sh is cooked throughand the fesh fakes easily when pierced with a knie.

(continued on next page)

The enclosed inormation, recipes and instructions are provided to you to help you learn to cook healthy at home. Please ollow sae,

responsible practices and use caution when cooking. By using the inormation provided in this Kit, you acknowledge that there are

inherent risks in cooking, including but not limited to the risk o allergic reaction to oods and personal injury. YOU UNDERSTAND

AND AGREE THAT YOUR USE OF THE ENCLOSED INFORMATION, RECIPES AND INSTRUCTIONS IS AT YOUR SOLE RISK.

Further, you agree on behal o yoursel and your heirs, beneciaries and estate, not to hold the American Heart Association, Inc. and

its sponsors, ocers, agents, employees (Released Parties) responsible or any accidents and loss or damage to your property &

person, and you release and discharge the Released Parties rom all damages, actions, claims and liabilities o a ny nature, specically

including, but not limited to, damages, actions, claims and liabilities arising rom or related cooking at home.


2/6


TM

Course6:

HeresTo

the

Cook!

(continued rom previous page)

Open up the oil parcels and careully transer the trout to a warmed

serving plate. (A long spatula works well or this task.) Garnish with

lemon wedges and cherry tomatoes, i desired.

per serving

Nutritional Inormation (incl. stufng)

Calories 229

Total Fat 10.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 2.5 g

Monounsaturated Fat 5.0 g

Cholesterol 67 mg

Sodium 102 mg

Carbohydrates 8 g

Fiber 3 gSugars 2 g

Protein 27 g

Dietary Exchanges: 1/2 starch, 3 lean meat

Herb-Baked Green BeansMakes 6 servings; 4 ounces per serving

These are baked at the same time as the trout.

1 pounds green beans

2 tsp. olive oil

1 tbsp. chopped resh herbs o choice or 1 teaspoon dried (oregano is nice)

Preheat oven to 375. Wash green beans. Trim ends, but leave whole. Put beans in an

8-by -8-inch baking dish or casserole o equivalent size. Add olive oil and herbs and toss

to coat green beans. Cover tightly with oil and bake or 25 to 30 minutes, until tender.

Nutritional Inormation per serving

Calories 49

Total Fat 2.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 gMonounsaturated Fat 1.0 g

Cholesterol 0 mg

Sodium 7 mg

Carbohydrates 8 g

Fiber 3 g

Sugars 4 g

Protein 2 g

Dietary Exchanges: 2 vegetable, 1/2 fat










3/6


4/6


TM

Course6:

HeresTo

the

Cook!

Ricotta with Fruit and HoneyMakes 6 servings; 2/3 cup per serving

As an alternative, top the ricotta with dried ruit and nuts, such as cranberriesand pistachios.

16 oz at-ree ricotta cheese

2 cups sot ruit (such as berries, cherries or sliced peaches)

2 tbsp. honey

Divide ricotta between 6 individual dessert bowls. Top with ruit and drizzle each

serving with 1 teaspoon honey.

Nutritional Inormation per serving

Calories 101

Total Fat 0.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 gPolyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 12 mg

Sodium 80 mg

Carbohydrates 16 g

Fiber 1 g

Sugars 12 g

Protein 7 g

Dietary Exchanges: 1 fruit, 1 lean meat










5/6

GETTING HEALTHY CONDITIONS HEALTHCARE / RESEARCH CAREGIVER EDUCATOR CPR & ECC SHOP CAUSES ADVOCATE GIVING NEW

DONALOCAL INFO LANGUAGES CAREERS VOLUNTEER

HowCanWeHelpYourHeart?

Serves: 4 Prep Time: 5 minutesCooking Time: 10 minutes

DescriptionIt doesnt get much easieror more deliciousthan thisspeedy recipe for roast salmon topped with a smokymaple-mustard sauce. The sweetness of the maplebalances the tangy mustard; smoked paprika or groundchipotle adds another layer of flavor. Ask at the fishcounter to have the salmon cut into four 4-ounce filletswith the skin removed. Serve with roasted green beansand whole-wheat couscous tossed with pecans andchives.

Ingredients3 tablespoons whole-grain or Dijon mustard1 tablespoon pure maple syrup1/4 teaspoon smoked paprika or ground chipotle pepper(see Cook's Tips)1/4 teaspoon freshly ground pepper1/8 teaspoon salt4 4-ounce skinless center-cut wild-caught salmon fillets(see Cook's Tips)

Cooking InstructionsPreheat oven to 450F. Line a baking sheet with foil andcoat with cooking spray.

Combine mustard, maple syrup, paprika (or chipotle),pepper and salt in a small bowl. Place salmon fillets onthe prepared baking sheet. Spread the mustard mixtureevenly on the salmon. Roast until just cooked through, 8to 12 minutes.

Cook's TipSmoked paprika is made from smoke-dried red peppersand adds earthy, smoky flavor. Look for different typesof paprika at some large supermarkets or at tienda.comor penzeys.com.

Chipotle peppers are dried, smoked jalapeo peppers.Ground chipotle chile pepper can be found in the spicesection of most supermarkets or online at penzeys.com.

Wild-caught salmon from the Pacific (preferablyAlaskan) is considered the best choice for the

environment because it is more sustainably fished andhas a larger, more stable population. Farmed salmon,including Atlantic, should be avoided, as it endangersthe wild salmon population. For more information, visitMonterey Bay Aquarium Seafood Watch atseafoodwatch.org.

Nutritional Analysis Per serving

Calories Per Serving 148

Total Fat 4 g

Saturated Fat 1 g

Monounsaturated Fat 2 gCholesterol 53 mg

Sodium 276 mg

Carbohydrates 4 g

Sugar 3 g

Protein 23 g

Potassium 434 mg

Dietary Exchanges3 lean meat

Smoky Maple-Mustard Salmon

2012 Eating Well Inc. All rights reserved. Reprinted with permission.

0 Like 19 2 0 47 Updated:Jul 20,2012

Popular Articles

Understanding Blood Pressure Readings

Heart Attack Symptoms in Women2

What are the Symptoms of High BloodPressure?

3

Low Blood Pressure4

What Your Cholesterol Levels Mean5

Warning Signs of a Heart Attack6

Target Heart Rates7

Good vs. Bad Cholesterol8

Types of Blood Pressure Medications9

BLS for Healthcare Providers - Classroom10

About Us

Our mission is to build healthier lives, free ofcardiovascular diseases and stroke. That single purposedrives all we do. The need for our work is beyond

question. More

Our Causes

Go Red For Women

Go Red Por Tu Corazn

My Heart My Life

Our Sites

American Heart Association

American Stroke Association

My Life Check

Contact Us

Addres s

7272 Greenville Ave.

Dallas, TX 75231

Nutrition Center Physical Activity Healthier Kids WeightManagement

StressManagement

Fats & Oils Quit Smoking


6/6

This site complies with the HONcode standard for trustworthy health information:verify here.

Power To End StrokeThe Warning SignsHeart and Stroke Encyclopedia

Heart360

Everyday Choices

My.AmericanHeart forProfessionals

Scientific Sessions

Stroke Conference

You're The Cure

Global Programs

Shop Heart

CEO Nancy Brown

Customer Service

1-800-AHA-USA-1

1-800-242-8721

1-888-474-VIVE

Local Info

RSS

Getting Healthy | Conditions | HealthcareResearch | Caregiver | Educator | CPR & E

Shop | Causes | Advocate | Giving | NewVolunteer | Donate

Privacy Policy | Copyright & DMCA Info | EtPolicy | Conflict of Interest Policy | Linking Policy | Diversity | Careers

2013 American Heart Association, Inc. All rights reserved. Unauthorized use prohibited.The American Heart Association is a qualified 501(c)(3) tax-exempt organization.

*Red Dress DHHS, Go Red AHA ; National Wear Red Dayis a registered trademark.

A Healthy Start to Home Cooking, Course 6: Here's to the Cook!

Documents

Transcript of A Healthy Start to Home Cooking, Course 6: Here's to the Cook!