Thomas Jefferson University Hospital
 

 

HeartCARE Recipes

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

Fish in a Flash -  Yield: 4 servings

Ingredients:

  • 1 pound fish fillets or steaks

Sauce:

  • ¼ cup plain, nonfat yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon Dijon mustard
  • 1 tablespoon prepared horseradish

Preparation:

  1. Place fish on baking sheet in single layer.
  2. Mix sauce ingredients together in small bowl. Spread sauce over fish fillets.
  3. Broil fish for 5 to 10 minutes (depending on thickness) until fish is cooked. (Note: Cooking time for fish is generally 10 minutes for every inch of thickness. Overcooking will result in a dry, tough product.
  4. Serve on a bed of steamed greens. Cooked grain makes a tasty accompaniment. 

Nutritional Information Per Serving:

  • Calories - 125
  • Fat - 2 grams
  • Saturated Fat - <.5 grams
  • Carbohydrate - 2 grams
  • Dietary Fiber - 0 grams
  • Protein - 24 grams
  • Sodium - 135 milligrams
  • Potassium - 525 milligrams

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Gingery Jasmin Rice - Yield: 6 servings

Ingredients:

  • 2 teaspoons cumin seeds
  • 3 teaspoons fresh ground ginger
  • 2 tablespoons fresh ground carrot
  • 1 ½ cups basmati rice washed and thoroughly drained

Preparation:

  1. In a medium saucepan, toast cumin seeds over high heat until fragrant, but do not burn.
  2. In a medium pot, add ginger, carrots, rice and 3 cups of water. Cover, bring to a boil, reduce heat and cook until all liquid is absorbed, about 15 minutes. Add cumin seeds.

Nutritional Information Per Serving:

  • Calories - 175
  • Fat - <.5 grams
  • Saturated Fat - 0 grams
  • Carbohydrate - 38 grams
  • Dietary Fiber - .5 grams
  • Sodium - 4.5 milligrams
  • Potassium - 103 milligrams

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Dipping Sauce for Fruit - Yield: 1 ¼ cups

Ingredients:

  • 1 cup plain nonfat yogurt or mock sour cream (The calorie content is similar.)
  • 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 grams
  • Sodium - 18 milligrams
  • Potassium - 70 milligrams

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