Prizewinning Heart-Healthy Recipes

Stir-Fry Sunday Supper

Congratulations to Barbara C. Bernard, of Holyoke, Massachusetts, who won first prize in our Heart-to-Heart Recipe Contest. Judges praised the meal's low-sodium soy sauce, skinless chicken breast, high-fiber brown rice, and heart-healthy mushrooms. The dish began with a recipe from her mother, "but as my husband and I became more health-conscious I took the skin off the chicken, and switched from butter to oil and white to brown rice." All of which pleases her son-in-law, the cardiologist. Kudos to second-prize winner Mary Herriage, of Dudley, Massachusetts, and Gerald McClure, of Bettendorf, Iowa, who took third prize.

First Prize Winner: Barbara C. Bernard

Serves 8
Prep time: 25 minutes
Total time: 1 hour

Ingredients

2 pounds boneless skinless chicken breasts
2 large garlic cloves, minced
2 tablespoons reduced-sodium soy sauce
4 teaspoons cornstarch
1 teaspoon ground ginger
1 cup fresh orange juice
4 teaspoons peanut oil
1 pound shiitake or portobello mushrooms, stems discarded, thinly sliced
1 1/2 cups coarsely grated carrot
2 celery stalks, sliced
4 cups cooked brown rice
Sliced scallion, for garnish

1. Rinse chicken and pat dry. Cut in half and pound slightly to thin. Cut crosswise into thin strips (about 1/4 inch thick).
2. Whisk together garlic, soy sauce, 2 teaspoons cornstarch and the ginger in a large bowl, for marinade. Add chicken, turning to coat, cover and chill 45 minutes, stirring occasionally.
3. Whisk together juice and remaining 2 teaspoons cornstarch in a small bowl until dissolved.
4. Heat 2 teaspoons oil in a heavy skillet over high heat, until hot but not smoking. Remove chicken from marinade (discard marinade) and add to skillet; saute, turning occasionally, until golden, about 5 minutes. Transfer to a bowl. Add remaining 2 teaspoons oil, the mushrooms, carrot, and celery to same skillet; saute over moderately high heat until tender, about 5 minutes. Return chicken to skillet; add juice-cornstarch mixture and bring to a boil. Stir until sauce thickens, about 3 minutes.
5. Serve over rice and garnish with scallion, if desired.

Per serving: 300 calories, 4.5g total fat, 1g sat fat, 245mg sodium, 33g carbs, 37mg calcium, 66mg chol, 31g protein, 3g fiber

Shrimp Vegetable Scampi

Second Prize Winner: Mary Herriage

Ingredients

1 pound large (26-30 count) raw shrimp, cleaned and deveined
1-pound package whole wheat linguine
4 cloves garlic, finely chopped
1 teaspoon + 2 tablespoons olive oil
Pam brand olive oil spray
1 tablespoon + 2 tablespoons I Can't Believe It's Not Butter Spray
1/4 teaspoon sea salt
10-ounce package button mushrooms, sliced
1 large bunch asparagus, chopped into bite-size pieces
Juice of 1/2 lemon, slice remaining lemon
3/4 cup dry white wine (like chardonnay)
1 can small artichoke hearts, quartered
Freshly grated Parmesan cheese

1. Season cleaned raw shrimp with sea salt. Prepare linguine according to package directions.
2. Meanwhile, heat large deep skillet over medium-high heat. Spray skillet with generous amount of olive oil spray, add 1 tablespoon spray butter, 1 teaspoon olive oil, and garlic. Add shrimp to pan in a single layer, cook approximately 2 minutes each side until done. Remove shrimp from pan, cover to keep warm.
3. Add mushrooms to pan, saute until water evaporates. Add 3/4 cup wine and lemon juice, reduce approximately 2 minutes. Add chopped asparagus, cover and steam until fork tender, approximately 5-6 minutes. Add quartered artichoke hearts; heat through.
4. Return shrimp to pan. Add 2 tablespoons olive oil and 2 tablespoons spray butter; heat through.
5. Serve shrimp/vegetable mixture over linguine. Garnish with lemon.

Hearty Fish Stew

Third Prize Winner: Gerald McClure

Ingredients

2 tablespoons olive oil
1/2 cup chopped onions
1/2 cup green chopped pepper
1/2 cup chopped carrots
1 tablespoon oregano
1/2 cup fresh chopped parsley
1 can diced tomatoes
1 cup white wine
1 pound cod fillet cut in 2-ounce pieces
1/2 pound sea scallops each cut in half
Salt and pepper to taste

1. Heat oil in a heavy nonstick skillet over medium high heat. Saute onion, green pepper, and carrots until just softened. Add cod pieces and continue sauteing until cod begins to flake. Add tomatoes, oregano, and parsley. Add scallops and white wine, cook over medium heat until scallops are firm.
2. Cover and simmer over low heat for 30 minutes.
3. Serve in shallow soup bowls with crusty bread.

Originally published on LHJ.com, January 2007.