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;