Dirigo Dish: Spicy Korean Beef and Cucumber Appetizers

Want to impress at the next neighborhood BBQ? Bring this tasty appetizer from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Appetizer Ingredients

  • 2 beef Strip Steaks Boneless, cut 1-inch thick (about 1 pound)
  • 1/2 cup low-fat cream cheese (softened)
  • 1/4 cup sliced green onions
  • 1/4 cup chopped, fresh cilantro leaves
  • 1 teaspoon low-sodium soy sauce
  • 1 seedless English cucumber, sliced into 1/8 inch thick, (18-24 slices)
  • 1/4 cup gochujang (Korean hot pepper paste)
  • 1/4 cup plain rice vinegar
  • 1 tablespoon honey
  • 1/2 teaspoon garlic powder

Garnish Ingredients

  • Micro greens, chopped kimchi, chopped roasted peanuts, toasted sesame seeds, shredded carrots, chopped cilantro, sliced scallions

Directions

  • Combine cream cheese, green onion, cilantro and soy sauce in small bowl. Cover and refrigerate.
  • Combine gochujang, vinegar, honey and garlic powder in medium bowl; set aside.
  • Place steak on grid over medium, ash-covered coals. Grill, covered 11 to 14 minutes (over medium heat on preheated gas grill, covered, 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Remove steaks; keep warm.
  • To assemble, top each cucumber slice with 1 teaspoon cream cheese mixture. Dice steak into bite-size pieces; toss in gochujang mixture. Top cream cheese mixture with steak. Garnish with micro greens, kimchi, peanuts, sesame seeds, cilantro and scallions, if desired.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Jerk Chicken with Grilled Hasselback Zucchini

Sun’s out, grill’s out! Try this zesty take on grilled chicken and zucchini from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

Chicken Ingredients

8 large green onions (coarsely chopped)

2 medium fresh jalapeño peppers (seeds and ribs discarded, optional)

4 medium garlic cloves

4 sprigs fresh thyme

2 tablespoons honey

4 tablespoons fresh lime juice (divided use)

1 tablespoon ground allspice

1 tablespoon cider vinegar

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1 to 2 tablespoons water, as needed, and 1 to 2 tablespoons water, as needed, divided use

4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded

Cooking spray

1/4 teaspoon black pepper

1/8 teaspoon salt

Zucchini Ingredients

4 medium zucchini

1/2 cup plain or whole-wheat panko (Japanese-style bread crumbs)

1/4 cup shredded Parmesan cheese

1 tablespoon canola or corn oil

1/2 teaspoon dried Italian seasoning (crumbled)

1/8 teaspoon salt

1 medium avocado (halved, pitted, coarsely chopped)

1/4 cup fat-free sour cream

Cooking Tip: You can make this recipe using the oven. Preheat the oven to 400°F. Place the chicken on a foil-lined baking sheet. Bake on the top rack for 35 to 45 minutes, or until the chicken registers 165°F on an instant-read thermometer. Broil for 2 minutes to brown, if desired. Meanwhile, pack the zucchini tightly in a baking dish. Bake on the bottom oven rack for 35 minutes, or until tender. Remove from the oven and sprinkle with the panko mixture. Bake for 5 minutes.

Directions

In a food processor or blender, process the green onions, jalapeños, and garlic for 30 seconds, or until finely chopped. Add the thyme, honey, 2 tablespoons lime juice, allspice, vinegar, cinnamon, and ginger. Process until smooth. Add 1 to 2 tablespoons of water if the marinade is too chunky and process until smooth.

Put the chicken in a large shallow dish. Add the marinade, turning to coat. Cover and refrigerate for 4 to 24 hours, turning occasionally.

When the chicken has marinated, lightly spray the grill with cooking spray. Preheat on medium high.

Drain the chicken, discarding the marinade and wiping most of it off the chicken. Sprinkle the pepper and salt over the chicken. Grill for 6 to 8 minutes on each side, or until it registers 165°F on an instant-read thermometer. Transfer the chicken to a plate. Cover with aluminum foil.

Cut each zucchini crosswise into 1/4-inch slices without cutting all the way through in a hasselback cut. (It’s okay if you cut all the way through and break the zucchini. Just proceed as directed.) Gently fan the zucchini to open.

Place a double layer of aluminum foil on the grill. Make a large “boat” of foil to snugly hold the zucchini so they don’t move around. Grill the zucchini without turning for 15 minutes, or until golden brown and almost tender.

In a small bowl, stir together the remaining zucchini ingredients. Sprinkle the panko mixture over the zucchini. Grill for 1 to 2 minutes. Remove from the grill.

Meanwhile, in a medium bowl, using an immersion, or handheld, blender, purée the avocado, sour cream, and the remaining 2 tablespoons lime juice until smooth. Add the remaining 1 to 2 tablespoons of water if the sauce is too thick. (You can also process the sauce in a food processor or blender until smooth.)

Serve the zucchini and sauce with the chicken.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: White Bean and Avocado Wrap

Great for a meal or a snack, this tasty wrap feels like spring with crunchy veggies and a touch of honey. Find even more heart healthy recipes at www.heart.org!

Ingredients

 

  • 15 oz. canned, reduced-sodium white beans (navy, cannellini or Great Northern), drained, rinsed
  • 1 ripe avocado (pit removed)
  • 3 Tbsp. vinegar (red wine, white, apple cider)
  • 1 1/2 tsp. extra virgin olive oil
  • 1 tsp. honey
  • 1/8 tsp. pepper
  • 1 carrot (shredded)
  • 2 cups green or purple cabbage, washed, cored, shredded
  • 1/2 cup cherry tomatoes (quartered)
  • 2 Tbsp. cilantro (coarsely chopped, divided)
  • 4, 100% whole-wheat 8-inch, wraps or tortillas

    Directions
  • In a medium-sized bowl, whisk together the vinegar, oil, honey and pepper to create the dressing (marinade).
  • Add the carrots, cabbage, cherry tomatoes and 1 tablespoon of the cilantro to the bowl. Toss gently to coat the vegetables with the dressing. Set aside and allow to marinate for 15 minutes.
  • In a small bowl, combine the white beans and avocado. Mash with the back of a fork and mix until thoroughly blended and spreadable.
  • Place four wraps/tortillas on a flat surface. In the center of each wrap/tortilla, place 2 heaping tablespoons of the mixture. Using a knife or spatula, spread the mixture out until it is two inches away from the edges of the wrap (to allow for easier assembly).
  • Stir the cabbage mixture again, and place 2 heaping tablespoons on top of the bean/avocado mixture.
  • Add cilantro as a garnish on top, if desired.
  • Begin folding the two sides inward. Hold with fingers and lift the bottom portion of the wrap up with our thumbs to create an “envelope.” Once the bottom of the wrap is touching the two sides, begin rolling the wrap until it’s completely closed. Place on a flat surface with the smooth side up.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Mason Jar Taco Salad

Wondering what all the fuss is around Mason jar salads? Check out this tasty dish from the American Heart Association that fits into a four quart-sized jar. Bring it along for a spring picnic or day trip!  Find even more heart healthy recipes at www.heart.org!

Dressing Ingredients

  • 1 1/2 cups fresh cilantro (leaves and stems)
  • 2 medium green onions (coarsely chopped)
  • 1 medium fresh jalapeño pepper (seeds and ribs discarded, coarsely chopped, optional)
  • 1 medium avocado (halved, pitted)
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons fresh lime juice
  • 1 tablespoon canola or corn oil
  • 1 tablespoon water plus more, as needed
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Salad Ingredients

  • 1, 15.5-ounce can no-salt-added kidney beans (rinsed, drained)
  • 1, 15.5-ounce can no-salt-added black-eyed peas (rinsed, drained)
  • 1/2 medium English, or hothouse, cucumber, chopped
  • 1 pint grape tomatoes or cherry tomatoes (halved)
  • 1 1/2 cups cooked fresh corn or frozen whole-kernel corn, thawed and drained
  • 1 cup sliced radishes
  • 1 cup fat-free, shredded Cheddar cheese
  • 4 cups shredded romaine or any other greens, such as spinach or arugula, chopped if desired

Directions

  • In a food processor or blender, process the cilantro, green onions, and jalapeño until finely chopped. Process all the remaining dressing ingredients until smooth, adding more water if needed so the salad dressing is the desired consistency.
  • Put 4 Mason jars on a work surface. Remove the lids. Divide the salad ingredients among the jars in the following order: salad dressing, beans, black-eyed peas, cucumber, tomatoes, corn, radishes, and Cheddar. Top with the romaine.
  • Replace the lid on each jar and tighten it. Refrigerate the jars for up to 4 days.
  • Before serving, shake the jars to distribute the salad dressing. Serve the salad in the jars or pour into bowls.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: For the Love of Food

Anyone else just want to tuck into the kitchen and cook up a storm when the weather turns cold? February is a great time to whip up some special dishes for the ones you love. Here’s one great recipe to warm you up, and below is a link to even more recipes we love from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ginger-Pumpkin Bisque

Ingredients

4 Servings

  • 1/2 Tbsp canola oil
  • 1 onion (finely chopped)
  • 3/4 Tbsp minced, fresh gingerroot
  • 1 tablespoon fresh or jarred minced garlic
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 1 Tbsp all-purpose flour
  • 1, (14.5-ounce) can low-sodium vegetable broth
  • 1 cup water
  • 2, (15-ounce) can pumpkin puree
  • 1 cup skim milk
  • 1/4 cup fat-free sour cream, to serve (optional)
  • 2 Tbsp chopped chives (optional)

Directions

  • In a large heavy-duty pot, warm oil over medium-high heat. Add minced onion, stirring occasionally and sauteeing until soft, about 6 to 8 minutes.
  • Stir in ginger, garlic, thyme, cinnamon, pepper, and salt. Stirring constantly, let spices cook for 1 minute. Stir in flour and then add vegetable broth and water, using a spatula to scrape the bottom of the pan for caramelized bits. Stir in pumpkin puree. Bring mixture to a boil; reduce heat to low so that soup is at a simmer. Cook for 10 minutes.
  • Stir in milk and remove from heat. Ladle soup into bowls, garnishing each serving with sour cream and chives, if desired. Serve.

Click here for even more of the recipes we’ve shared from the American Heart Association recently. Yum!

Want more great tips and healthy recipes? The American Heart Association website is full of tips and healthy recipes. Click here!

Dirigo Dish: Spaghetti with Turkey Meatballs

This twist from the American Heart Association on a cold weather classic keeps it healthy and simple. Find even more heart healthy recipes at www.heart.org!

Ingredients

Marinara Sauce

  • 14 oz. canned, no-salt-added, or, low-sodium, sliced carrots
  • 14.4 oz. packaged, frozen pepper stir-fry (onions and peppers) (thawed)
  • 1 medium zucchini (chopped)
  • 4 clove fresh garlic (minced)
  • 52 oz. cubed, no-salt-added, or, low-sodium tomato (crushed)
  • 2 tsp. salt-free, dried Italian spice blend

Whole Wheat Spaghetti and Turkey Meatballs

  • 1 lb. extra-lean or fat-free ground turkey breast (95%-99% lean)
  • 1/4 tsp. black pepper
  • 1/2 cup multigrain cereal flakes (crushed, optional)
  • 1 lb. whole-wheat spaghetti

Directions

Marinara Sauce

  • In a large pot (not over any heat yet), add carrots. Use a fork or potato masher to mash. Add stir-fry vegetables, zucchini, garlic, crushed tomatoes, and spice blend.
  • Bring to a boil over high heat. Cover, and reduce heat to medium-low so sauce is simmering.

Whole Wheat Spaghetti and Turkey Meatballs

  • In a bowl, combine turkey, pepper, cereal and parsley. Form meat mixture into golf-size meatballs to make about 20 to 25 meatballs.
  • Add meatballs into the simmering sauce, trying to get the majority of meatballs covered by sauce. Cover and cook until meatballs are cooked through, about 20 to 25 minutes.
  • Make spaghetti according to package directions (omitting the salt and fat). Serve with marinara and meatballs.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Caprese Kebabs

Tis the season for delicious food. Try these simple, healthy and festively colored kebabs as an appetizer at your next holiday gathering. Find even more heart healthy recipes at www.heart.org!

Caprese Kebabs

For the Kebabs:

  • 2 cups cherry or grape tomatoes (red or yellow)
  • 1 bunch fresh basil leaves (washed)
  • 2 part-skim mozzarella string cheese sticks
  • 8 wooden skewers

For the Balsamic Drizzle:

  • 2 Tbsp balsamic vinegar
  • 2 tsp extra virgin olive oil
  • 2 tsp no-calorie sugar substitute (granulated, 1 packet)

Directions

  • Cut each string cheese stick in to 12 rounds (24 cubes total).
  • Assemble each kebab with 3 tomatoes, 3 mozzarella slices and 3 basil leaves (tomato, basil, cheese, tomato, basil, cheese, tomato, basil, cheese). Gently fold the basil leaves 2-3 times before skewering, larger leaves may be torn in half.
  • In a small bowl, whisk together balsamic vinegar, olive oil and no-calorie sweetener. Lightly drizzle over skewers before serving.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Egg, Avocado and Black Bean Breakfast Burrito

Breakfast is the most important meal of the day — might as well as make it the most delicious too! Try this yummy and protein packed breakfast burrito from the American Heart Association to get you through the morning! Find more heart healthy recipes at www.heart.org!

Ingredients

  • Cooking spray
  • 1 1/3 cups liquid egg whites
  • 1, 15.5-oz can no-salt-added black beans (rinsed, drained)
  • 4, 6-inch whole-wheat tortillas (lowest sodium available)
  • 2 medium avocados (sliced)
  • 1/4 cup hot sauce or salsa (lowest sodium available) (optional)

Directions

  • Lightly spray a large skillet with cooking spray. Heat over medium heat.
  • Pour the egg whites into the skillet, stirring constantly with a rubber spatula to scramble. Cook until the eggs are almost set. Add the beans, stirring until combined and heated through.
  • Microwave the tortillas on 100% power (high) for 45 seconds. (Makes them pliable and easier to roll.) Transfer to a work surface.
  • Spread the egg mixture in the center of each tortilla.
  • Top with the avocado and hot sauce or salsa.
  • Fold the bottom half of the tortilla up to almost meet the top half (leave about a 1-inch flap of tortilla). Then, pull back with your fingers on the filling area to tuck in the filling and form a roll. Next, slightly fold both sides in. With both sides folded, tightly roll the tortilla forward to create a burrito.

 The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Apple Bread Pudding

Fall is officially here! Time to warm your belly and use up that leftover fruit from apple picking with this tasty and comforting recipe for Apple Bread Pudding from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

  • cooking spray
  • 1 whole egg
  • 1 egg white
  • 1 cup skim milk
  • 2 Tbsp brown sugar blend
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • 1/2 tsp cloves or allspice
  • 6 slices light, whole-grain or multigrain bread, cubed
  • 3 medium apples (cored, cut into 1/2-inch cubes)
  • 1/2 cup of any one of the following: raisins, dried cranberries, fresh or dried blueberries, chopped walnuts, pecans or almonds (optional)

Directions

  • Pre-heat oven to 350.
  • Spray 9×9 baking dish with cooking spray.
  • In large bowl, whisk together egg, egg white, milk, sugar blend, vanilla, cinnamon, and cloves.
  • Add bread and apple cubes. Add fruit or nuts if desired. Mix well.
  • Pour mixture in to prepared baking dish and bake in preheated oven for 40-45 minutes.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!

Dirigo Dish: Chicken with Mushroom Sauce and Sauteed Greens

As the nights get cooler, a more hearty and warm dish is just the ticket. Try this creamy and delicious chicken dish from the American Heart Association. And find even more heart healthy recipes at www.heart.org!

Ingredients

4 Servings

For the chicken with mushrooms:

  • 1 (10-ounce) container baby bella mushrooms, sliced (about 4 cups)
  • 2 portobello mushrooms, cleaned, halved and thinly sliced (about 4 cups)
  • 1 (8-ounce) container sliced white button musrooms (about 4 cups)
  • 4, (6-ounce) skinless, boneless whole chicken cutlets
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 teaspoons canola oil (divided)
  • 1 teaspoon dried thyme
  • 1/4 cup water
  • 1 tablespoon all-purpose flour
  • 1/2 cup fat-free sour cream

For the sauteed greens:

  • 2 teaspoons canola oil (divided)
  • 1, (5-ounce) container baby kale
  • 2, (5-ounce) container baby spinach
  • 1 teaspoon minced garlic
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 Tbsp finely chopped, unsalted pecans
  • 2 teaspoons white vinegar

Directions

  • Prepare all the mushrooms: wipe the baby bell mushrooms with a wet paper towel. Trim and discard the ends and thinly sliced each mushroom. Next, clean the portobello mushrooms by removing and discarding each stem. Use a spoon to scrape the black gills from the underside of each mushroom; discard gills. Slice each portobello in half and then thinly slice each half vertically. Halve any white mushroom halves that are much larger than the others.
  • Season chicken with ¼ teaspoon salt plus a dash of pepper. Add 2 teaspoons oil to a large nonstick sauté pan or a large Dutch oven. Warm over medium-high heat and add chicken cutlets. Sauté until both sides of chicken are golden, about 8 to 10 minutes. Transfer chicken to a plate and reserve.
  • Add remaining 2 teaspoons oil to the pan, continuing to cook over medium-high heat. Add all the mushroom slices, stirring frequently, until mushrooms are softened. Stir in pepper, thyme, and water. Use tongs to place chicken back into the pan. Increase heat to high; when boiling, cover with a lid and reduce heat to medium. Cook until chicken is done (cut thickest piece in the center to make sure juices run clear), about 15 minutes.
  • Meanwhile, prepare the sautéed greens. Add oil into a large nonstick sauté pan and warm over medium-high heat. Add all the baby kale, stirring constantly until wilted, about 2 to 3 minutes. Repeat, adding spinach and garlic, stirring constantly until wilted, another 2 to 3 minutes. Stir in salt, pepper, and pecans. Remove from heat. Drizzle vinegar over the greens and transfer to a platter.
  • When chicken is fully cooked, use tongs to transfer chicken breasts to the platter (on top of the greens). Increase the heat to high; add flour to the mushrooms, stirring constantly as the mushroom liquid thickens slightly, a few minutes. Remove from heat and stir in sour cream until dissolved. Pour mushroom sauce over chicken and serve.

The American Heart Association’s website is a great place for seniors and people of all ages to find delicious heart healthy recipes. Click here for more AHA recipes!