Dirigo Dish: Corn Fritters

Cooking and trying new recipes is a fun way to spend some time while following the rules of social distancing. Try this fun recipe for corn fritters from the American Heart Association. For lots of healthy recipe ideas, visit www.heart.org!

Ingredients

Servings  10  Serving Size  1 fritter

  •  

    3 large ears of corn, husks and silk discarded, kernels cut off the cobs (or use 3 cups of frozen corn, thawed and drained)
  •  

    2 large eggs
  •  

    avocado (halved, pitted, coarsely mashed with a fork)
  •  

    3/4 cup all-purpose flour
  •  

    1/4 cup fat-free milk
  •  

    2 tablespoons chopped, fresh chives
  •  

    1 teaspoon baking powder
  •  

    1/4 teaspoon salt
  •  

    1/8 teaspoon black pepper (freshly ground)
  •  

    1 1/2 teaspoons canola or corn oil and 1 1/2 teaspoons canola or corn oil, divided use
  •  

    Cooking spray

Directions

  1. In a medium bowl, stir together the corn, eggs, avocado, flour, milk, chives, baking powder, salt, and pepper.
  2. In a large nonstick skillet, heat 1 1/2 teaspoons oil over medium-high heat, swirling to coat the bottom. Lightly spray a 1/4-cup measuring cup with cooking spray. Using the measuring cup, scoop up the avocado mixture and mound it in the skillet. Fit as many fritters as you can without overcrowding the skillet (about 5). Gently press them down using a spatula that has been lightly sprayed with cooking spray.
  3. Cook the fritters for 2 to 3 minutes, or until golden brown. Turn over the fritters. Gently press them down with the spatula. Cook for 2 to 3 minutes, or until golden brown. Transfer to a large plate or platter lined with paper towels.
  4. In the same skillet, still over medium-high heat, heat the remaining 1 1/2 teaspoons oil, swirling to coat the bottom. Repeat the cooking process with the remaining batter. Reduce the heat if the fritters are cooking too fast and starting to burn. Serve warm.

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 Nachos

Springtime have you craving something light, crunchy and healthy? Check out this fun and simple snack from the American Heart Association. Perfect for an afternoon snack, this recipe can be adapted with any number of toppings. Find even more heart healthy recipes at www.heart.org!

Ingredients

  •  

    1/3 cup dried, unsweetened cranberries or raisins
  •  

    1/4 cup sliced almonds (unsalted)
  •  

    2 Tbsp hulled, unsalted sunflower seeds
  •  

    red or green apples, cored and thinly sliced into about 12 pieces each
  •  

    1-2 tsp lemon juice
  •  

    2 Tbsp water
  •  

    1/4 cup reduced-fat, smooth peanut butter
  •  

    1 Tbsp honey

Directions

  1. In a small bowl, combine dried cranberries/raisins, almonds, and sunflower seeds.
  2. Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a large plate or platter. If the apple slices will be sitting out for a while, sprinkle a little lemon juice over them to prevent browning.
  3. Using the microwave or a teapot, bring 2 tablespoons water to a boil. In a small bowl, combine hot water, peanut butter, and honey. Use a spoon and stir until mixture is smooth.
  4. Use the spoon to drizzle half the peanut butter mixture over the plated apple slices; sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with remaining peanut butter and cranberry mixture. 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: Margherita Pizza

The only thing better than pizza night is this homemade Margherita Pizza from the American Heart Association. Tomato and basil and mozzarella… oh my! Find even more heart healthy recipes at www.heart.org!

 

Ingredients

For the Homemade Pizza Crust:

  •  

    2 1/4 tsp dry yeast
  •  

    1/4 tsp sugar
  •  

    1 1/2 cup warm water
  •  

    2 1/2 + 1/4 cup all-purpose flour (divided use)
  •  

    1 cup whole-wheat flour
  •  

    1 Tbsp extra virgin olive oil or vegetable or canola oil
  •  

    1/4 tsp salt
  •  

    2 Tbsp fresh, finely chopped rosemary

    OR

  •  

    2 tsp dried rosemary
  •  

    4 tsp minced garlic
  •  

    nonstick Cooking spray

For the Pizza and Toppings:

  •  

    1 12- inch whole-wheat pizza crust
  •  

    1/4 cup low-fat, part-skim ricotta cheese
  •  

    3/4 cup low-moisture, part-skim mozzarella cheese (shredded)
  •  

    1 1/2 cup diced, fresh tomatoes

    OR

  •  

    8 oz canned, no-salt-added, diced tomatoes (drained)
  •  

    2 Tbsp fresh basil (coarsely chopped or torn into pieces)

    OR

  •  

    1 tsp dried basil
  •  

    nonstick Cooking spray

For the Pizza Sauce:

  •  

    8 oz canned, no salt added tomato sauce
  •  

    1/2 small fresh, chopped onion ( about 1/4 cup)
  •  

    1 clove fresh garlic (minced)

    OR

  •  

    1 tsp jarred, minced garlic
  •  

    2 Tbsp fresh basil (chopped, fresh)

    OR

  •  

    2 tsp dried basil
  •  

    1 tsp extra virgin olive oil
  •  

    1/8-1/4 tsp crushed red pepper (depending on your preference of spice level)

Directions

For the Homemade Pizza Crust:

  1. In a large bowl, combine the water, yeast, and sugar, stirring to dissolve the yeast and sugar. Let stand for 5 minutes. When measuring the flour, lightly spoon the flour into measuring cups and level off using a knife. Add both types of flour, oil, and salt to the yeast mixture. Stir with a spatula or wooden spoon until all ingredients are mixed well.
  2. On a well-floured surface (use all-purpose flour), turn dough out and knead with hands until dough is smooth and elastic, about 10 minutes. While you are kneading the dough add additional flour, 1 tablespoon. at a time, so the dough is more manageable. Dough should feel slightly sticky and tacky.
  3. Place dough in a large bowl that is coated well with cooking spray. Sprinkle rosemary and garlic over dough and knead lightly one more time, until slightly incorporated into dough. Spray once more over dough ball and cover. Let dough rise in a warm place (85° F), like a cupboard or pantry for about 45 minutes. Dough is ready when it has doubled in size and when you place two fingers into dough, the indention remains. When it is ready, punch down dough by inserting fist into dough ball and releasing some of the air.
  4. Cover and let rest another 5 minutes. Divide dough ball in half.
  5. On a floured surface roll one half into a 12” circle. Top with ingredients above and bake.

For the Pizza and Toppings:

  1. Preheat oven to 450° F.
  2. In a small saucepan, over medium heat, cook garlic and onion in olive oil until soft, but not brown. Add remaining sauce ingredients, reduce heat and simmer for about 15 minutes.
  3. Carefully transfer pizza dough (if using homemade raw dough, see recipe below) onto a baking sheet lined with foil and sprayed with cooking spray. Or if using store-bought, transfer to baking sheet lined with foil. Layer dough or crust with pizza sauce, cheese, tomatoes and basil.
  4. Bake 10-20 minutes. Pizza is ready when crust is golden brown and cheese is bubbly. Cooking time will be slightly longer with raw, homemade dough. Watch closely!

For the Pizza Sauce:

  1. In a small saucepan, over medium heat, cook garlic and onion in olive oil until soft, but not brown.
  2. Add remaining sauce ingredients, reduce heat and simmer for about 15 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: Slow Cooker Beef Stew

Brr! Baby, it’s cold outside! Warm up with a bowl of hearty and delicious beef stew thanks to this easy slow-cooker recipe from the American Heart Association. Find even more heart healthy recipes at www.heart.org!

Ingredients

  •  

    1 lb bottom round beef roast (cut into 1-inch cubes)
  •  

    1 large Russet potato, cut into 1/2-inch dice (about 2 cups)
  •  

    1/4 cup all-purpose flour
  •  

    1 medium sweet potato, cut into 1/2-inch dice (about 2 cups)
  •  

    2 cups peeled, thinly sliced carrots
  •  

    1 package frozen pearl onions
  •  

    1 can no-salt-added, diced tomatoes
  •  

    1 can low-sodium beef broth
  •  

    1 cup water
  •  

    3/4 teaspoon dried thyme
  •  

    1/2 teaspoon ground Black pepper
  •  

    1 package frozen peas
  •  

    2 Tbsp dried parsley

Directions

  1. Cut the bottom round beef roast into 1-inch cubes and add into a 4-to 6-quart slow-cooker bowl. Chop the potato into 1/2-inch dice, adding to the beef cubes, along with the flour. Use a spoon to stir mixture together.
  2. Cut the sweet potato into 1/2-inch dice and thinly slice carrots. Add the sweet potato and carrots into the slow cooker bowl over the meat. Top with the pearl onions, diced tomatoes, beef broth, water, thyme, salt, and pepper.
  3. Cover the slow cooker with a lid and cook until beef is tender, about 10 to 12 hours on low heat or 5 to 6 hours on high heat. Right before serving, stir in the frozen peas and dried parsley. Cover and let peas cook, about 5 to 10 minutes. 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: 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!