Dirigo Dish: Marinated Pork Tenderloin with Plantains

Tired of turkey already? Try this fun and funky dish with Cuban flavors from the American Heart Association for something different! Find even more heart healthy recipes at www.heart.org!

Ingredients

Servings:  4

  • 8 clove garlic (peeled)
  • 2 green onions (roughly chopped)
  • 1/2 cup fresh cilantro
  • 1/2 cup 100% orange juice (from 1 orange)
  • 1/4 cup lemon juice (from 1 to 2 lemons)
  • 1/4 cup lime juice (from 2 to 3 times)
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 1/4 lb lean pork tenderloin
  • 2 ripe plantains, peeled and sliced about 1/2-inch thick
  • 2 Tbsp canola oil (divided)
  • 1/4 teaspoon ground Black pepper (divided)

Directions

  1. In the bowl of a food processor, add peeled garlic, chopped scallions, cilantro, orange juice, lemon juice, lime juice, cumin, and oregano. Process until all the ingredients are puréed, about 1 minute. Add pork tenderloin into a large Ziploc bowl or a shallow dish along with marinade. Marinate anywhere from 2 to 24 hours.
  2. To cook, preheat the oven to 450 degrees for the plantains and prepare the grill to medium-high heat for the pork tenderloin.
  3. Trim the ends off each plantain; cut a slit down the middle of each peel and use your hands to remove the peel. Cut the plantains into 1/2-inch thick diagonal slices. Add plantain slices into a bowl with 1 1/2 tablespoons oil, ⅛ teaspoon salt, and ⅛ teaspoon pepper. Stir to combine.
  4. Cover 1 large baking sheet or 2 smaller ones with foil and coat with cooking spray. Add plantain slices into one even layer. Bake in the center of the oven for 15 minutes. Carefully remove the baking sheet and use a spatula to flip each plantain over. Cook another 10 to 15 minutes later until plantains are crisp and caramelized on the outer edges; keep an eye on the plantains as they cook to prevent from burning.
  5. Meanwhile, remove the pork tenderloin from the marinade, discarding the marinade and wiping the majority of it off the pork. Season with ⅛ teaspoon salt and ⅛ teaspoon pepper. Brush remaining 1 1/2 teaspoons oil onto the pork and place on the grill. Cook 15 to 20 minutes, turning every few minutes, until the thickest part of the pork reaches an internal temperature of 145 degrees. Transfer to a plate and let rest at least 5 minutes. Slice and serve with the plantains.

    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: Sriracha-Glazed Chicken and Squash

Brr! Warm up with a spicy fall meal. This tasty recipe from the American Heart Association combines Asian flavors and butternut squash for the perfect mix of spice and all things autumn. Find even more heart healthy recipes at www.heart.org!

For the butternut squash:

  • 1, 4-lb large butternut squash (peeled, seeded, diced)

    OR

  • 2, 2-lb medium butternut squash (peeled, seeded, diced)
  • 2 Tbsp. canola oil
  • 1 tsp. sweet paprika or smoked paprika
  • 1/4 tsp. salt
  • 1/4 tsp ground black pepper

For the Sriracha-glazed chicken:

  • 2 Tbsp. Sriracha hot sauce
  • 2 Tbsp. canola oil
  • 2 tsp. maple syrup
  • 1 Tbsp. balsamic vinegar
  • 1/4 tsp. ground black pepper
  • 4, 6- oz. thinly sliced chicken breasts

Directions

For the butternut squash:

  1. Preheat the oven to 400°F.
  2. Cut the butternut squash in half vertically. Use a vegetable peeler or a knife to remove the peel. Remove the seeds with a spoon and discard. Cut squash into a 1-inch dice.
  3. Add butternut squash cubes onto a large foil-lined rimmed baking sheet. Drizzle with oil, paprika, salt, and pepper. Use a spatula or clean hands to toss ingredients together. Make sure the squash is on a single layer on the baking sheet.
  4. Cook in preheated oven until soft, about 30 to 35 minutes, shaking the pan halfway through the cooking process. Serve with the chicken.

For the Sriracha-glazed chicken:

  1. Into a large resealable plastic bag, add marinade ingredients: Sriracha, canola oil, maple syrup, balsamic vinegar, and black pepper. Add chicken breasts into the bag, making sure the chicken is well-coated with marinade. Let sit for 10 to 15 minutes (and start the butternut squash while it sits) or place chicken in the refrigerator to marinate for up to 24 hours.
  2. To cook, into a large nonstick skillet over medium-high heat, add chicken breasts and all the marinade liquid. Use tongs to frequently turn the chicken breasts to be coated in marinade, and sauté until chicken is fully cooked, around 8 to 10 minutes depending on thickness. Remove from heat 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!

Dirigo Dish: Make-Ahead Beef Stew for a Crowd

Fall time calls for cozy, comfort foods like this beef stew from the American Heart Association. Make it anytime, freeze it, and when you’re ready, just thaw and drop in the slow cooker. What could be easier? Invite friends over to watch a Sunday football game and feed a whole crowd. Find even more heart healthy recipes at www.heart.org!

Ingredients

Servings  12

  • 4 lbs boneless sirloin steak (all visible fat discarded, cut into 1-inch cubes)
  • 4 cups baby red potatoes (halved)
  • 4 cups baby carrots
  • 2 medium onions (chopped)
  • 2 cups chopped celery
  • 1 can no-salt-added tomato sauce
  • 1 10-oz package dried lima beans, sorted for stones and shriveled beans, rinsed, and drained
  • 2 Tbsp brown sugar
  • 1 Tbsp plus 1 tsp quick-cooking tapioca
  • 2 tsp pepper
  • 1 tsp celery salt
  • 1 tsp dried parsley (crumbled)
  • 1 tsp dried thyme (crumbled)
  • 1 cup water

Directions

  1. In a large bowl, stir together all the ingredients. Divide the stew between two 1-gallon resealable plastic freezer bags. Place the bags flat in the freezer and freeze.

Directions for Cooking

  1. Thaw the bags overnight in the refrigerator. Pour the contents of the bags into a slow cooker. Pour in 1 cup water, stirring to combine. Cook, covered, on low for 4 to 6 hours, or until the vegetables are tender.
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: Spaghetti Squash

Fresh summer veggies are ready! Always wanted to try spaghetti squash? Here’s a tasty and simple recipe to give it a try at home! Find even more heart healthy recipes at www.heart.org!

Ingredients

Servings 4  

  •  

    spaghetti squash (3 pounds)
  •  

    non-stick cooking spray
  •  

    1 tsp. extra virgin olive oil
  •  

    1 clove fresh garlic (minced)

    OR

  •  

    1 tsp. jarred, minced garlic
  •  

    1/2 small onion (chopped)
  •  

    1 cup tomatoes (diced)

    OR

  •  

    8 oz. canned, no-salt-added, diced tomatoes
  •  

    1/4 tsp. black pepper
  •  

    1/4 tsp. dried, salt-free herbs, Italian blend
  •  

    1/8 tsp. crushed red pepper flakes
  •  

    16 oz. canned, no salt added tomato sauce
  •  

    1/2 cup small “bite size” fresh mozzarella balls (can substitute fresh mozzarella), cut into bite-size pieces
  •  

    1/4 cup coarsely chopped, or, torn basil

    OR

  •  

    1 tsp. dried basil

Directions

  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles.”
  5. Add squash “noodles” to sauce and remove from heat. Toss with mozzarella balls and fresh basil 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!

Dirigo Dish: Avocado and Shrimp Salad

Summer is a time to eat light and fresh — and what sounds fresher than an Acocado and Shrimp Salad? Find even more heart healthy recipes at www.heart.org!

Ingredients

Servings  4

  • 2 Tbsp fat-free, plain Greek yogurt
  • 2 teaspoon canola oil
  • 3 teaspoons lime juice
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 small apple, cored and finely diced
  • 1 1/2 cups finely chopped celery (about 3 stalks)
  • 1/2 cup chopped cilantro
  • 1/4 cup chopped scallions
  • 1 pound large cooked, peeled shrimp, tails removed and chopped
  • avocado (pitted, peeled, diced)
  • 4 large pieces Bibb lettuce (optional)

Directions

  1. In a large bowl, add yogurt, oil, lime juice, salt, and pepper. Use a fork to whisk until combined.
  2. Core the apple and finely dice it; finely chop the celery too. Add both apples and celery into the bowl. Chop both the cilantro and scallions, adding into the bowl too.
  3. If tails remain on the shrimp, remove and discard each of them. Chop the shrimp and add to the bowl, mixing together to combine all the ingredients.
  4. Slice the avocado in half and remove the pit. Use a knife to gently make a cross-hatch pattern into the avocado’s flesh. Use a spoon to scoop out diced avocado from the flesh and add to the bowl.
  5. Gently mix ingredients together. Serve immediately or chill salad in the refrigerator for a couple hours. If desired, spoon salad onto Bibb lettuce cups to 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!

Dirigo Dish: Cinnamon Tortilla Chips with Fruit Salsa

Crunchy chips and fresh fruit salsa — yum! Check out this summertime recipe from the American Heart Association, with mango, kiwi, pineapple and more. Find even more heart healthy recipes at www.heart.org!

Ingredients

  • Cooking spray
  • 2 tablespoons olive oil
  • 12 drops cinnamon-flavored liquid stevia sweetener
  • ½ packet stevia sweetener packet (organic or natural) or ¼ teaspoon stevia sweetner (organic or natural)
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon salt
  • 6-inch corn tortillas, each cut into 6 wedges
  • 1 medium orange, peeled and diced
  • ½ cup diced mango (from ½ of a medium mango)
  • 1 medium kiwifruit, peeled and diced
  • ¼ cup pineapple tidbits, canned in their own juice, drained
  • ¼ cup diced strawberries (about 2 large)
  • 1 tablespoon chopped cilantro
  • 1 teaspoon grated lime zest
  • 2 squeezes tropical punch-flavored stevia water enhancer

Directions

  1. Preheat oven to 400°F. Lightly spray a large baking sheet with cooking spray.
  2. In a small bowl, stir together the oil, cinnamon-flavored liquid stevia sweetener, stevia sweetener, cinnamon, and salt.
  3. Place half of the tortilla wedges in a medium bowl. Drizzle half of the oil mixture over the wedges. Repeat with the remaining tortilla wedges and oil mixture. Using a spoon or clean hands, toss the wedges with the oil mixture.
  4. Arrange the wedges in a single layer on the baking sheet. Bake for 5 to 7 minutes.  Using a spoon or clean hands, toss the wedges with the oil mixture.
  5. Remove the baking sheet from the oven. Turn over the wedges. Bake for 5 to 7 minutes, or until the wedges are golden brown and crisp. Let cool for 10 minutes.
  6. Meanwhile, in a small bowl, stir together the orange, mango, kiwifruit, pineapple, strawberries, cilantro, lime zest, and tropical punch-flavored stevia water enhancer. Serve with the tortilla chips.

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: Spinach Salad

Brighter, lighter eating is what springtime is all about. Fresh greens, farmers market finds and a light, warm orange vinaigrette all come together in this healthy salad from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

  • 6 oz. fresh spinach
  • 2 medium Italian plum (Roma) tomatoes (sliced crosswise)
  • 1 oz. crumbled soft goat cheese (1/4 cup)
  • 1 Tbsp. imitation bacon bits
  • 2 Tbsp. sliced almonds (dry-roasted)
  • 2 tsp. olive oil (extra virgin preferred)
  • 2 medium green onions (thinly sliced)
  • 1/4 cup fresh orange juice
  • 2 Tbsp. white wine vinegar
  • 1 Tbsp. light brown sugar
  • 1/8 tsp. pepper

Directions

  1. In a large serving bowl, make one layer each, in order, of the spinach, tomatoes, goat cheese, bacon bits and almonds.
  2. In a small skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the green onions for 1 to 2 minutes, or until almost soft, stirring occasionally. Stir in the remaining dressing ingredients. Simmer for 1 to 2 minutes, or until the brown sugar is dissolved and the mixture is heated through, stirring occasionally. Pour over the salad.
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: Tuna-Stuffed Avocados with Corn Salsa

Fresher, lighter lunches are the things springtime is made of. Try this tasty dish from the American Heart Association, packed with fresh corn, tomatoes, avocados, lime juice and tuna. Find even more heart healthy recipes at www.heart.org!

Ingredients

For the Salsa:

  • ears corn, shucked and kernels cut off
  • 1 Tbsp water
  • 1 cup chopped tomato (about 1 medium tomato)
  • 1/2 cup chopped cilantro
  • 2 Tbsp finely chopped red onion
  • 1 Tbsp finely chopped jalapeño
  • 2 Tbsp. lime juice, plus more if needed (from 1 lime)

For the Tuna:

  • 1 (12.6-ounce) pouch chunk light tuna in water
  • 1/2 cup chopped celery
  • 1/3 cup fat-free, plain Greek yogurt
  • 1 tablespoon lemon juice, plus more as needed
  • 1/4 teaspoon ground black pepper
  • avocados (halved, pitted)

Directions

For the Salsa:

  1. Use a knife to slice the kernels off 2 ears of corn. Add corn into a heatproof container with 1 tablespoon water, cover, and heat until cooked, about 1 to 2 minutes. Cool to use in the salsa.
  2. Prepare the other ingredients, chopping the tomato, cilantro, red onion, and jalapeno. Add into a bowl, along with the corn and lime juice.
  3. Stir together to combine. Taste, adding more lime juice or jalapeno depending on desired taste. Let sit for flavors to mingle.

For the Tuna:

  1. In a medium bowl, add the tuna. Chop the celery and add to the tuna.
  2. Into the tuna, stir in yogurt, lemon juice, salt, and pepper.
  3. Mix the prepared corn salsa into the tuna.
  4. Halve and remove the pit from each avocado. Drizzle a little lemon juice on the top of each avocado half to prevent from browning. Spoon tuna mixture into each avocado half, packing as much tuna into each one as possible. (If the pit doesn’t leave large enough of a “cup” for the tuna, spoon a tiny bit of the avocado out to fill it up with tuna.)
  5. Serve immediately or place in the fridge to chill 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: Grilled Shrimp with Mint Salsa Verde

Spring is just around the corner and we’re celebrating with a fresh and tasty recipe (with a touch of green for St. Paddy’s Day) from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

Servings 2

  • 1/2 tablespoon plus 1 teaspoon and 1/2 tablespoon fresh lemon juice, divided use
  • 1 teaspoon and 1 tablespoon olive oil, divided use
  • 1 medium garlic clove (minced)
  • 12 jumbo raw shrimp in shells (21 to 25 count), peeled, rinsed, and patted dry
  • 2 medium green onions (chopped)
  • 3 tablespoons chopped, fresh mint
  • 1 tablespoon snipped, fresh cilantro
  • 1/2 tablespoon drained capers
  • 1/2 tablespoon minced fresh jalapeño, seeds and ribs discarded, or to taste
  • 2 teaspoons fat-free, plain yogurt
  • 1 teaspoon water
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • Cooking spray

Directions

  1. In a small glass baking dish, whisk together 1/2 tablespoon plus 1 teaspoon lemon juice, 1 teaspoon oil, and garlic. Add the shrimp, turning to coat. Cover and refrigerate for 10 minutes, turning once.
  2. Meanwhile, in a mini food processor, process the green onions, mint, cilantro, capers, jalapeño, yogurt, water, salt, pepper, remaining 1/2 tablespoon lemon juice, and remaining 1 tablespoon oil for 30 seconds, or until smooth and creamy. Scrape the side once or twice during this process.
  3. Preheat a grill pan on medium-high heat. Lightly spray with cooking spray. Remove the shrimp from the marinade. Discard the marinade. Grill the shrimp for 2 to 3 minutes on each side, or until pink and cooked through. Serve with the salsa verde drizzled on top.
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: Tomato and Roasted Red Bell Pepper Soup

Brrr! Baby, it’s cold outside! Warm up with this tasty soup recipe from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

Servings  6

  •  

    14.5 oz. canned, no-salt-added, diced tomatoes (undrained)
  •  

    1 3/4 cups fat-free, low-sodium chicken broth
  •  

    1/2 cup chopped, roasted red bell peppers, drained if bottled
  •  

    1 Tbsp. dried basil (crumbled)
  •  

    1/2 tsp. dried oregano (crumbled)
  •  

    1/8 tsp. crushed red pepper flakes (optional)
  •  

    2 tsp. olive oil (extra virgin preferred)
  •  

    1/4 tsp. sugar
  •  

    1/8 tsp. salt
  •  

    1/4 cup chopped, fresh parsley

Directions

  1. In a medium saucepan, stir together the tomatoes with liquid, broth, roasted peppers, basil, oregano, and red pepper flakes. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 10 minutes. Remove from the heat. Stir in the oil, sugar, and salt. Serve sprinkled with the parsley.
    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!