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 holiday dining pleasure. Enjoy!

Turkey Pate | Marinated and Grilled Flank Steak | Sweet Potato Pie

TURKEY PATE
Yield: 3 ¼ cups

Ingredients:

  • 1 garlic clove, sliced
  • 4 scallions, whites only, sliced
  • 1 pound ground turnkey
  • 2 tablespoons sesame seeds
  • ¼ cup raw hulled pumpkin seeds
  • 1 cup cooked garbanzo beans – if using canned, drain and rinse prior to use
  • 1/3 cup raisins
  • 1/3 cup apple juice
  • ½ teaspoon Tabasco (or to taste)
  • ½ teaspoon salt (or to taste)
  • ¼ teaspoon allspice

Preparation:

  1. Add garlic, scallions and turkey to non-stick skillet and sauté until turkey is cooked through. Stir, breaking up the turnkey as it cooks. Drain fat.
  2. Meanwhile, toast sesame seeds in small skillet over medium heat for two to three minutes, stirring often until golden brown and fragrant. Remove from heat and set aside.
  3. Toast pumpkin seeds in small skillet over medium heat for three to four minutes, stirring often. Remove from heat when they start to pop. Cool and chop coarsely. Set aside.
  4. Add cooked turkey mixture, garbanzo beans, raisins, apple juice and spices to food processor or blender and process until smooth. Stir in seeds.
  5. Press turkey mixture into a one-quart mold, cover and chill. Run knife along edge to remove from mold. This is best eaten two days after making. Serve with French bread.

Nutritional information per 2 tablespoons:

  • Calories - 55
  • Fat - 2 grams
  • Saturated Fat - <1 gram
  • Carbohydrate - 4 grams
  • Dietary Fiber - 1 gram
  • Protein – 6 grams
  • Sodium – 90 milligrams
  • Potassium – 100 milligrams

MARINATED AND GRILLED FLANK STEAK
Yield: 4 servings

Ingredients:

  •  1 pound flank steak, trimmed of all fat

Marinade:

  • 1 ¼ cups burgundy wine or another dry red wine
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon brown sugar
  • ¼ cup parsley, chopped
  • ½ teaspoon dried tarragon
  • 2 bay leaves
  • 2 green onions, white and green parts, chopped garlic cloves, finely chopped

Preparation:

  1. Mix marinade ingredients together and pour over flank steak. Marinate all day or over night in a large sealed plastic bag in the refrigerator.
  2. Remove steak from marinade. Preheat broiler or grill. Place in broiler pan and broil for six minutes on each side. (You may also grill the flank steak.)
  3. Meanwhile, bring marinade to a boil. Turn heat to low and allow to simmer while steak cooks.
  4. Carve meat across the grain in paper-thin slices. Spoon some of the sauce on top. Pass the remaining sauce separately.

Nutritional information per serving:

  • Calories – 277
  • Fat - 11 grams
  • Saturated Fat - 5 grams
  • Carbohydrate - 7 grams
  • Dietary Fiber - 0 grams
  • Protein –24 grams
  • Sodium – 140 milligrams
  • Potassium – 490 milligrams

SWEET POTATO PIE
Yield:  8 servings

Pie Crust
Ingredients:

  • 1 cup flour
  • 1/8 teaspoon salt
  • ¼ cup margarine
  • 4 tablespoons water

Preparation:

  1. Mix flour and salt in a mixing bowl. Using a pastry blender or fork, cut the margarine into the flour until the mixture resembles coarse meal. Add the water a few tablespoons at a time, and mix lightly and quickly until the pastry forms a ball. 
  2. Wrap the pastry in plastic wrap, and chill at least 30 minutes.  
  3. On a floured surface, roll the pastry into a 12-inch circle. Place pastry in pie dish, trim or flute the edges. Refrigerate the crust covered with plastic wrap.

Pie Filling
Ingredients:

  • 2 cups cooked mashed sweet potato
  • 1 whole egg and 2 egg whites
  • 2 tablespoons honey
  • 2 tablespoons black strap molasses
  • 1 cup skim milk or yogurt
  • 1 teaspoon cinnamon
  • ½ teaspoon ground cloves
  • ¼ teaspoon nutmeg

Preparation:

  1. Thoroughly mix ingredients and then pour into your piecrust.
  2.  Bake at 400 degrees for about 45 to 60 minutes or until knife inserted in middle comes out clean.  

Nutritional information per serving:

  • Calories - 250
  • Fat - 7 grams
  • Saturated Fat - 1.5 grams
  • Carbohydrate - 40 grams
  • Dietary Fiber - 3 grams
  • Protein – 6 grams
  • Sodium – 163 milligrams
  • Potassium – 392 milligrams

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