How to Eat Heart-Healthy

RENO, NV - First Lady Kathleen Sandoval, Reno Mayor Hillary Schieve and Sparks Mayor Geno Martini will join Chairwoman Mary Simmons and the Reno Go Red For Women committee at Reno City Hall for a press conference to kick off American Heart Month and Go Red For Women. Together they are encouraging women and their families to “Love Yourself” and live a heart-healthy lifestyle.

According to the CDC, Cardiovascular disease (CVD)—including heart disease, stroke, and high blood pressure—is the number 1 killer of women and men in the United States. One way to lower your risk, is by eating heart friendly foods. Personal chef, Rachael K shares tips and recipes for adding more heart friendly, low fat ingredients into your meals. Below are some recipes for breakfast and dinner.

Mango & Black Bean Fiesta Salad
6 Servings

1 can), drained, rinsed no-salt-added black beans
1 16 oz bag frozen whole kernel corn
1 medium or 2 small cup avocado, halved, cut into 1/2-inch cubes
1 package cubed, frozen mangos
2 green onions, diced
1 red or green bell pepper, seeded, cut into 1/2-inch pieces
1 or 1/2 jalapeño pepper, stems discarded, seeded, finely chopped, optional
3 Tbsp. fresh or bottled lime juice
1 Tbsp. olive oil
2 Tbsp. fresh cilantro, chopped
1/2 tsp. chili powder
½ tsp. cumin
1/4 tsp. ground black pepper
1/4 tsp. salt
6 cups Lettuce of your choice

Wash and dry lettuce, then chop or tear into 2 inch pieces and divide into 6 bowls or plates.

Combine the black beans, corn, mango, avocado, onions and jalapeño pepper.
Do not mix until you add the dressing, it will smoosh the beans and avocado!

Combine the lime juice, olive oil, cilantro, chili powder, black pepper and salt together in a jar with a secure lid, shake together until mixed well and pour over the mango and avocado mixture.

Toss gently to coat and serve over the lettuce and mixed greens.
Tips:
This salad will keep in the refrigerator for a few days and the flavors keep improving.
You can serve this with crunchy vegetables like cucumbers and/or jicama, cut into ¼ inch slices and used like chips.
You can also enjoy this in a sandwich or wrap. It is a great dish to bring to potlucks or picnics.
Nutritional Info
Nutritional Analysis
Per serving
Calories Per Serving 218
Total Fat 6.9 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.3 g
Cholesterol 0 mg
Sodium 128 mg
Carbohydrates 36 g
Fiber 9 g
Sugars 14 g
Protein 7 g
Dietary Exchanges
1 1/2 starch, 1/2 fruit, 1 vegetable, 1/2 lean meat, 1 fat

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Pork Tenderloin Medallions with Cherry Balsamic Reduction

Serves 2

1 lb. pork tenderloin, sliced into 1-inch rounds
1/4 tsp. ground black pepper
1/2 cup whole-wheat flour
1 tsp. paprika
1 Tbsp. olive oil
¼ cup low-sodium chicken broth
1 tsp. brown sugar
1/4 cup balsamic vinegar
3 Tbsp. dried cherries
2 cloves garlic
cooking spray
Directions
Mix the flour, paprika, and pepper in a plastic bag and add the sliced pork tenderloin and shake well to coat. Remove and place on plate.

Combine chicken broth with the balsamic vinegar, cherries, garlic, and brown sugar and set aside.

Coat a heavy skillet with cooking spray and heat to medium high. Add the pork tenderloins and cook 2 minutes on each side, then remove and let rest. If you have a meat thermometer, the pork should read 145 degrees Fahrenheit.

In the same skillet add the chicken broth and balsamic vinegar mixture and cook uncovered at medium high heat until half evaporates. Stir continuously so the ingredients do not burn. The reduction should take less than 5 minutes once simmering.

Remove the balsamic vinegar and chicken broth reduction from heat.

Serve the pork tenderloins with the balsamic vinegar sauce on top, or place sauce underneath tenderloins for a more dramatic presentation.

Tips:
Pork tenderloin is a lean meat and cooks very quickly. It will get tough if you overcook it.

You can serve this with boiled potatoes or steamed brown rice. These will soak up the wonderful balsamic vinegar sauce.

Substitute raisins, dried blueberries, dried cranberries, or my favorite, dried apples, for a different flavor!

This recipe works great with chicken and turkey as well!

Nutritional Info

Nutritional Analysis
Per serving
Calories Per Serving 280
Total Fat 13 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 7.6 g
Cholesterol 60 mg
Sodium 144 mg
Carbohydrates 18 g
Fiber 3 g
Sugars 9 g
Protein 25 g
Dietary Exchanges
1/2 fruit, 1/2 other carbohydrate, 3 lean meat, 1 fat

Low Fat Frittata with Smoked Salmon and Scallions

Serves 6

2 tsp extra virgin olive oil
6 scallions (whites and 2" of green), trimmed and coarsely chopped
6 egg whites
4 whole eggs
½ tsp dried tarragon or 1½ tsp fresh, minced
2 ounces thinly sliced smoked salmon, cut into ½" wide pieces
½ c chopped fresh basil, arugula, or spinach (garnish)
Salt and pepper to taste

1. PREHEAT oven to 350°F.

2. Whisk egg whites, eggs, tarragon, water, and salt and black pepper to taste in a medium bowl.

3. Pour mixture into non-stick pan and lay scallions and salmon pieces on top.

4. Bake in oven until firm, golden, and puffed, about 10 to 12 minutes. (6-8 if using a muffin pan)

5. Slide a spatula around all edges and slide out of pan onto warm serving platter. Garnish with fresh basil, if desired.

Tips:
Fatty cold-water fish like salmon are rich in heart-healthy omega-3 fatty acids, as well as selenium, an antioxidant shown to help protect your heart. Serve this frittata with some multigrain toast to up the fiber factor.
Use a silicone Muffin pan for individual and portable servings!
Throw in some chopped dark leafy greens for an extra antioxidant boost!

NUTRITION (per serving) 96 cal, 10 g pro, 2 g carb, 0.4 g fiber, 5.4 g fat, 1.3 g sat fat, 373 mg sodium



 
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