The New American Heart Association Cookbook by American Heart Association

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Read an Excerpt

Mandarin Spinach Salad with Sesame-Garlic Topping

Serves 4

This Asian-inspired salad uses seasoned cereal to provide a new twist to croutons.

SESAME-GARLIC TOPPING
1 tablespoon peanut oil
1 tablespoon light soy sauce
2 teaspoons sesame seeds
1/4 teaspoon minced garlic
1/8 teaspoon ground ginger
1 cup rice squares cereal

DRESSING
1/4 cup fresh orange juice
1 tablespoon honey
1 teaspoon light soy sauce

SALAD
6 cups torn fresh spinach leaves
11-ounce can mandarin oranges in light syrup, drained
8-ounce can sliced water chestnuts, drained

In a large skillet, combine topping ingredients except cereal, stirring well. Bring to a boil over medium-high heat.

Add cereal and stir until coated. Reduce heat to medium and cook for 2 minutes, stirring constantly. Drain on paper towels; let cool.

Meanwhile, in a small bowl, whisk together dressing ingredients.

For salad, place one layer each of spinach, oranges, and water chestnuts in a large salad bowl. Pour dressing over salad and toss well.

Add cereal croutons and toss again. Serve immediately.


Lemon-Herb Roast Chicken

Serves 6

Try this juicy, delicately flavored roast chicken for a Sunday dinner treat.

Vegetable oil spray
11/2 teaspoons dried thyme, crumbled
1/2 teaspoon dried basil, crumbled
1/2 teaspoon pepper
1/4 teaspoon salt
4- to 41/2-pound roasting chicken

2 medium cloves garlic, minced, or 1 teaspoon bottled minced garlic
1 lemon, cut into wedges
1 bay leaf
1/2 medium onion
1/2 cup dry white wine (regular ornonalcoholic)
Vegetable oil spray

Preheat oven to 350         F. Spray roasting pan and rack with vegetable oil spray.

Combine thyme, basil, pepper, and salt.

Remove giblets and neck from chicken and save for other use or discard. Rinse chicken and pat dry with paper towels. Rub outside of chicken with herb mixture. Put chicken breast side up on rack in roasting pan.

Put garlic, lemon, bay leaf, and onion in chicken, then pour in wine.

Lightly spray outside of chicken with vegetable oil spray.

Roast for about 20 minutes per pound, or until juices run clear when you pierce a thigh with a sharp skewer or a meat thermometer registers 180         F when you insert it in thigh. Remove from oven and let rest for 15 minutes before carving. Remove skin before serving chicken.

Cook's Tip on Chicken Yields
A 4-pound chicken, cooked, yields about the following:
Breast meat: 12 oz        Wing meat: 1H oz
Leg meat: 4 oz                    Back meat: 2 oz
Thigh meat: 6 oz        Total: 25H oz

Time-Saver: Make a double recipe and have extra chicken to use during the week in other recipes, such as Chicken and Broccoli in Mushroom Sauce (see page 210).



Crispy Cajun Catfish Nibbles with Red Sauce

Serves 4

Do you like fried popcorn shrimp? Then you'll love these crisp bites of catfish. They're served with a zesty
sauce similar to cocktail sauce.

Vegetable oil spray

COATING
3 tablespoons cornmeal
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/8 teaspoon pepper

1 pound catfish fillets, cut into
1/2-inch pieces
Egg substitute equivalent to 1 egg, or 1 egg
1/2 cup cornflake crumbs
Vegetable oil spray

RED SAUCE
1/4 cup low-sodium ketchup
2 tablespoons white wine vinegar
2 tablespoons fresh lemon juice
1 tablespoon honey
1 tablespoon bottled horseradish

Preheat oven to 400         F. Lightly spray a baking sheet with vegetable oil spray. Set aside.

Combine coating ingredients in a large airtight plastic bag.

Add fish pieces, turning bag to coat evenly.

Pour egg substitute into bag and shake gently to coat.

Put cornflake crumbs in a shallow bowl. Using a slotted spoon, add fish to cornflake crumbs, turning gently with spoon to coat. Spread fish in a single layer on baking sheet. Lightly spray fish with vegetable oil spray.

Bake for 7 to 8 minutes, or until fish flakes easily when tested with a fork.

Meanwhile, in a small bowl, whisk together sauce ingredients. Serve with fish.


Lamb Kebabs

Serves 6

Serve with a bed of wild rice and Mandarin Spinach Salad with Sesame Garlic Topping (see page 75).

MARINADE
1/2 cup cider vinegar
1/2 cup finely chopped onion (1 medium)
3 tablespoons finely chopped fresh rosemary or 1 tablespoon dried, crushed
3 tablespoons honey
2 tablespoons chopped fresh mint or 2 teaspoons dried, crumbled
3 medium cloves garlic, minced, or 11/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper, or to taste

11/2 pounds leg of lamb
(after boning and trimming), cut into 24 cubes
1 medium red onion, cut into
12 wedges
2 9-ounce packages frozen no-salt-added artichoke hearts, thawed
24 cherry tomatoes

In an airtight plastic bag, combine marinade ingredients. Add lamb and turn to coat. Seal and refrigerate for 1 to 4 hours, turning occasionally.

Soak six long bamboo skewers in cold water for at least 10 minutes.

Drain lamb and put marinade in a small saucepan. Bring to a boil over medium-high heat and boil, covered, for at least 5 minutes.
Preheat grill on medium-high.

Separate each red onion wedge vertically into two parts, making 24 wedges. Separate artichoke hearts into 24 pieces.

For each kebab, thread a skewer as follows: 1 piece onion, 1 meat cube, 1 piece artichoke, 1 tomato. Repeat three times for each skewer.

Grill for 12 to 15 minutes, or until lamb is done to taste. Baste with hot marinade for last 5 minutes of cooking time.


From the Hardcover edition.