Thomas Jefferson University Hospital
 

 


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  Thomas Jefferson University Hospital’s
HeartCARE Recipes

Here are some healthy, easy-to-prepare and delicious dishes for your summertime dining pleasure. Enjoy!

Teriyaki Salmon Kabobs | Macaroni Salad | Dipping Sauce for Fruit

TERIYAKI SALMON KABOBS    
Yield: 6 servings

Ingredients:

MARINADE
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons dry sherry
• 2 tablespoons unsweetened pineapple juice

KABOB
• 2 pounds fresh salmon steak, 1-inch thick
• 3 small zucchini, each cut crosswise into 8 pieces
• Non-stick vegetable oil cooking spray
• 12 cherry tomatoes, whole
• 12 mushrooms, whole

Preparation:

  1. Cut fish into 1-inch cubes (48 pieces). Place in plastic bag.
  2. Combine marinade ingredients in small bowl, and pour mixture over fish. Close bag and marinate in refrigerator for 1 to 2 hour(s).
  3. While fish is marinating, steam zucchini pieces until crisp-tender.
  4. Spray broiler pan with non-stick vegetable oil spray. Alternately thread fish and vegetables on 12 skewers using 4 pieces fish, 2 pieces zucchini, 1 tomato and 1 mushroom for each kabob. Lay kabobs on broiler pan.
  5. Broil about 3 inches from heat, 3 to 5 minutes per side. Be careful not to overcook fish because it will dry out and fall off skewers.
  6. Serve on bed of cooked grain – for example, rice, barley, millet or quinoa.

Nutritional information per serving:

• Calories - 276
• Fat - 10 grams
• Saturated Fat - 1.5 grams
• Carbohydrate - 12 grams
• Dietary Fiber - 3 grams
• Protein – 33 grams
• Sodium – 686 milligrams
• Potassium – 359 milligrams

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MACARONI SALAD
Yield: 8 servings

Ingredients:

• 8 ounces uncooked elbow macaroni
• 2 cups slicked celery
• 2 cups sliced red pepper
• ¼ cup chopped onion

DRESSING

• ½ cup reduced calorie mayonnaise
• 1 tablespoon Dijon-style mustard
• 1/3 cup seasoned rice vinegar
•  ¼ teaspoon pepper

 Preparation:

  1. Cook macaroni according to package directions, drain and cool.
  2. While macaroni is cooking, prepare vegetables and set aside.
  3. Mix dressing ingredients until smooth, add macaroni and vegetables.

Nutritional information per serving:

• Calories – 111
• Fat - 4.5 grams
• Saturated Fat - 1.1 grams
• Carbohydrate - 16 grams
• Dietary Fiber - 1.2 grams
• Protein –2.6 grams
• Sodium – 140 milligrams
• Potassium – 188 milligrams

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DIPPING SAUCE FOR FRUIT
Yield:  1 ¼ cups

Ingredients:

• 1 cup plain nonfat yogurt (or mock sour cream)
• 2 tablespoons orange juice
• 1 tablespoon honey
• 1 tablespoon lemon juice
• 1 teaspoon poppy seeds

Preparation:

  1. Combine all ingredients and whisk together. 
  2. Serve as a dipping sauce for fresh fruit or as a dressing for a fresh fruit salad.  

Nutritional information per serving:

• Calories - 22
• Fat - <.5 grams
• Saturated Fat -  <.5 grams
• Carbohydrate - 4 grams
• Dietary Fiber - 0 grams
• Protein – 1 gram
• Sodium – 18 milligrams
• Potassium – 70 milligrams

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