Thomas Jefferson University Hospital
 

 


Return to the Table of Contents

HeartCARE Recipes

Here are some delicious, healthy and easy-to-prepare culinary suggestions for your dining pleasure from Thomas Jefferson University Hospital. Enjoy!

Confetti Slaw -  Yield: 4 servings

Ingredients:

  • 1/3 head red cabbage, shredded (about ¾ pound)
  • 2 medium carrots, shredded
  • 1 large green onion, julienne
  • 1 tablespoon lemon juice
  • 2 tablespoons reduced-sodium soy sauce
  • 3 tablespoons rice wine vinegar
  • ½ tablespoon sesame oil
  • 1 teaspoon sesame seeds (optional) 

Preparation:

Toss together all ingredients except for the sesame seeds and refrigerate. Before serving, top with sesame seeds, if desired. 

Nutritional Information Per Serving:

  • Calories - 65
  • Fat - 2 grams
  • Saturated Fat <.5 grams
  • Carbohydrate - 10 grams 
  • Dietary Fiber - 3 grams 
  • Protein - 2 grams
  • Sodium - 320 milligrams 
  • Potassium - 290 milligrams

[ back to top ]

Barbecued Chicken - Yield: 4 servings

Ingredients:

  • 3 pounds chicken pieces with skin and fat removed (Note: to decrease the fat content further, use only chicken breasts.)
    MARINADE:
  • 2 garlic cloves, peeled and finely chopped
  • ½-inch slice ginger, peeled and minced
  • 3 scallions, white and green parts, chopped
  • 2 tablespoons hoisin sauce
  • 2 tablespoons catsup
  • 2 tablespoons reduced-sodium soy sauce
  • 3 tablespoons rice wine vinegar

Preparation:

  1. Mix all ingredients for the marinade together and pour over chicken. Marinate overnight in refrigerator in a glass-baking dish. Turn chicken once.
  2. Preheat oven to 450 degrees. Bake for 20 minutes, basting as necessary.
  3. Turn oven down to 350 degrees, turn chicken, baste well. Cook another 20 minutes, basting as necessary.

This dish is excellent served hot but even better served cold, for picnics.

Nutritional Information Per Serving:

  • Calories - 360
  • Fat - 13 grams
  • Saturated Fat - 4 grams
  • Carbohydrate - 7 grams
  • Dietary Fiber - 0 grams
  • Protein - 51 grams
  • Sodium - 600 milligrams
  • Potassium - 500 milligrams

[ back to top ]

Creamy Rice Pudding - Yield: 12 servings

Ingredients:

  • 1 cup raw rice
  • ¾ cup sugar
  • 6 cups 1 percent milk
  • 2 cinnamon sticks
  • Dried fruit, if desired

Preparation:

  1. In heavy-bottomed pot, combine rice, sugar, milk and cinnamon sticks. Place over medium-high heat and stir until rice and sugar are lump free. Allow to come to a low boil. Turn heat down to medium – low. Allow to simmer, stirring frequently until mixture is thick and rice is tender. 
  2. Remove from heat and allow to cool slightly.
  3. If desired, while rice cools, combine dried fruit such as raisins, apricots, dates or any other favorites.
  4. Put rice pudding into serving dishes or cups. Arrange dried or fresh fruit over pudding.

Nutritional Information Per Serving:

  • Calories - 153
  • Fat - 1.5 grams
  • Saturated Fat <1 grams
  • Carbohydrate - 31 grams 
  • Dietary Fiber - 0 grams 
  • Protein - 5 grams
  • Sodium - 63 milligrams 
  • Potassium - 209 milligrams

[ back to top ]