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Heart Healthy Recipes with International Flair

Mediterranean Chicken with Rosemary Orzo Recipe


​Mediterranean Chicken with Rosemary Orzo

Ingredients
½ lb uncooked chicken breast tenders (not breaded)
1 clove garlic, finely chopped
¾ cup uncooked orzo or rosamarina pasta
1 cup Progresso® chicken broth (from 32-oz carton)
¼ cup water
2 teaspoons chopped fresh or 1/2 teaspoon dried rosemary leaves
¼ teaspoon salt
1 medium zucchini, cut lengthwise into fourths, then cut crosswise into slices (3/4 cup)
2 plum (Roma) tomatoes, cut into fourths and sliced (1 cup)
½ medium bell pepper, chopped (1/2 cup)

STEP 1
Heat 10-inch nonstick skillet over medium-high heat. Cook chicken in skillet about 5 minutes, stirring frequently, until brown

STEP 2
Stir in garlic, pasta and broth. Heat to boiling; reduce heat. Cover and simmer about 8 minutes or until most of the liquid is absorbed.

STEP 3
Stir in remaining ingredients. Heat to boiling; reduce heat. Cover and simmer about 5 minutes, stirring once, until bell pepper is crisp-tender and pasta is tender.
Makes 2 servings

Nutrition Information:
1 Serving (1 Serving)
Calories 370 (Calories from Fat 50)
Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g),
Cholesterol 70mg
Sodium 880mg
Total Carbohydrate 47g (Dietary Fiber 5g, Sugars 3g)
Protein 35g

Indian-Spiced Tomato Almond Shrimp

Ingredients
¼ cup slivered almonds
2 teaspoons canola or vegetable oil
1 lb uncooked large shrimp, peeled, deveined
1 teaspoon ground cumin
¼ teaspoon coarse ground black pepper
¼ teaspoon ground cardamom
1/8 teaspoon ground cloves
1 can (15 oz) Muir Glen® organic tomato sauce
2 tablespoons finely chopped fresh cilantro

STEP 1
In food processor or blender, place almonds. Cover; process until almonds are finely ground.

STEP 2
In 10-inch skillet, heat oil over medium-high heat. Add shrimp; cook and stir 30 to 60 seconds, stirring constantly, just until shrimp turn pink. Remove shrimp from skillet.

STEP 3
In same skillet, add all remaining ingredients except cilantro. Cook over medium heat 2 to 3 minutes, stirring occasionally, until sauce is slightly thickened. Stir in shrimp; cook about 1 minute until thoroughly heated. Sprinkle with cilantro.

Nutrition Information:
1 Serving (1 Serving)
Calories 180(Calories from Fat 60),
Total Fat 7g(Saturated Fat 1/2g,Trans Fat 0g),
Cholesterol 160mg;
Sodium 740mg;
Total Carbohydrate 10g (Dietary Fiber 2g, Sugars 5g),
Protein 20g

Jamaican Jerk Pork Chops with Mango Salsa

Jamaican Jerk Seasoning
2 teaspoons dried thyme leaves
1 teaspoon ground allspice
1 teaspoon packed brown sugar
½ teaspoon salt
½ teaspoon cracked black pepper
¼ to 1/2 teaspoon ground red pepper (cayenne)
¼ teaspoon crushed dried sage leaves
4 cloves garlic, finely chopped

Pork
4 pork loin or rib chops, 1/2 to 3/4 inch thick (1 1/2 to 2 lb)
Mango Salsa
1 medium mango, cut lengthwise in half, seed removed and chopped (1 cup)
¼ cup finely chopped red onion
1 tablespoon finely chopped fresh or 1 teaspoon dried mint leaves
1 small jalapeño chili, finely chopped (2 to 3 teaspoons)
2 tablespoons lime juice
1/8 teaspoon salt

STEP 1
Make Jamaican Jerk Seasoning. Rub seasoning into pork chops. Cover and refrigerate at least 30 minutes but no longer than 1 hour.

STEP 2
Meanwhile, make Mango Salsa.

STEP 3
Heat coals or gas grill for direct heat.

STEP 4
Cover and grill pork chops over medium heat 9 to 12 minutes, turning once, until no longer pink when cut near bone. Serve with salsa.

STEP 5
METHOD FOR JAMAICAN JERK SEASONING: In small bowl, mix all ingredients.

STEP 6
METHOD FOR MANGO SALSA: In small glass or plastic bowl, mix all ingredients. Cover and refrigerate until serving.

Makes 4 servings

Nutrition Information:
1 Serving (1 serving)
Calories 240 (Calories from Fat 60),
Total Fat 7g (Saturated Fat 2 1/2g,
Trans Fat 0g),
Cholesterol 70mg;
Sodium 450mg;
Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 7g),
Protein 34g;