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    Heart Healthy Recipes: Day 6

    Vegetable quiche, grilled Cajun-style tilapia, berry-topped pudding pie

    En español | Diet is an integral piece of keeping your heart healthy. With this seven-day supply of heart-frendly meals (and snacks), you will be on your way.

    Vegetable Quiche in Brown Rice Crust

    Serves 6; 1 wedge per serving

    3/4 cup uncooked brown rice

    Cooking spray

    1 small or 1/2 medium yellow summer squash, chopped

    1 large green onion, sliced

    2 medium garlic cloves, minced

    1 large egg white

    1/4 teaspoon salt and 1/4 teaspoon salt, divided use

    1 cup fat-free evaporated milk

    1/2 cup egg substitute

    1/8 teaspoon pepper

    2 medium Italian plum (Roma) tomatoes, halved, seeds and liquid discarded, chopped

    2 tablespoons chopped fresh dillweed or 1 teaspoon dried dillweed, crumbled

    2 tablespoons shredded or grated Parmesan cheese

    In a small saucepan, cook the rice using the package directions, omitting the salt and margarine.

    When the rice is almost done, preheat the oven to 450 degrees. Lightly spray a medium skillet and a 9-inch quiche dish or pie pan with cooking spray.

    Cook the squash, green onion and garlic in the skillet over medium-low heat for 5 minutes, or until crisp-tender, stirring occasionally. Set aside.

    In a medium bowl, stir together the cooked rice, egg white and 1/4 teaspoon salt. Press the mixture over the bottom and up the side of the quiche dish. Bake for 5 minutes. Transfer to a cooling rack. Reduce the oven temperature to 325 degrees.

    In a medium bowl, stir together the milk, egg substitute, pepper and remaining 1/4 teaspoon salt. Stir in the squash mixture, tomatoes and basil. Pour into the hot rice crust. Sprinkle with the Parmesan. Bake for 35 to 40 minutes, or until a knife inserted near the center comes out clean. Transfer to a cooling rack and let stand for 10 minutes before cutting into 6 wedges.

    Nutritional Analysis (per serving)

    Calories                          149
    Total Fat                        1.5 g
         Saturated                  0.5 g
         Trans Fat                   0.0 g
         Polyunsaturated          0.5 g
         Monounsaturated        0.5 g
    Cholesterol                        3 mg
    Sodium                           330 mg
    Carbohydrates                  25 g
         Fiber                            2 g
         Sugars                          7 g
    Protein                              9 g

    Reprinted with permission from Go Red for Women Recipe Collection, Copyright © 2009 by the American Heart Association.

    Grilled Cajun-Style Tilapia With Veggie Tartar Sauce

    Serves 4; 3 ounces fish and 2 tablespoons sauce per serving

    Cooking spray

    Veggie Tartar Sauce

    1/4 cup light mayonnaise

    2 tablespoons diced green bell pepper

    2 tablespoons diced celery

    1 tablespoon diced red onion

    2 teaspoons fresh lemon juice

    1/2 teaspoon chili powder

    1/2 teaspoon onion powder

    1/2 teaspoon garlic powder

    1/2 teaspoon paprika

    1/2 teaspoon ground cumin

    4 tilapia fillets (about 4 ounces each), rinsed and patted dry

    1 tablespoon olive oil

    Preheat the grill on medium high. Lightly spray a grilling rack for seafood, the rack of a broiler pan or a 12-inch-square double layer of heavy-duty aluminum foil with cooking spray. If using the foil, poke several holes with the tip of a sharp knife.

    In a small bowl, stir together the tartar sauce ingredients. Cover and refrigerate until needed.

    In another small bowl, stir together the chili powder, onion powder, garlic powder, paprika and cumin.

    Place the fish on a cutting board or other flat surface. Lightly brush half the oil over the tops. Sprinkle about half the chili powder mixture over the fish. Using your fingertips, press the mixture so it adheres to the fish. Turn over. Repeat with the remaining oil and chili powder mixture.

    Grill the fish for 4 to 5 minutes on each side, or until it flakes easily when tested with a fork. Serve with the tartar sauce.

    Nutritional Analysis (per serving)

    Calories                          197
    Total Fat                        10.5 g
         Saturated                   2.5 g
         Trans Fat                    0.0 g
         Polyunsaturated           3.5 g
         Monounsaturated         4.5 g
    Cholesterol                       62 mg
    Sodium                           181 mg
    Carbohydrates                     3 g
         Fiber                             1 g
         Sugars                           1 g
    Protein                              23 g

    Reprinted with permission from Healthy Soul Food, Copyright © 2009 by the American Heart Association.

    Heart Healthy Recipes Day 6

    Pudding pie with berries and a meringue crust — Tom Hirschfeld/bonafidefarmfood.com

    Berry-Topped Pudding Pie in Meringue-Nut Crust

    Recipe courtesy Alton Brown

    Serves 8; 1 slice per serving

    Ingredients

    Canola or corn oil for pie pan

    2 large egg whites

    1/2 teaspoon vanilla extract

    1/8 teaspoon cream of tartar

    1/8 teaspoon salt

    1/2 cup sugar

    3/4 cup walnuts or pecans, finely chopped

    1 small package fat-free, sugar-free instant lemon or vanilla pudding mix, prepared with 2 cups cold fat-free milk

    12 ounces fresh berries or other fruit, sliced if needed

    1/2 cup fat-free frozen whipped topping, thawed (optional)

    Directions

    Preheat the oven to 300 degrees. Pour a small amount of oil onto a paper towel and lightly wipe the bottom and side of an 8- or 9-inch pie pan.

    In a large mixing bowl, using an electric mixer, beat the egg whites, vanilla, cream of tartar and salt on medium speed until foamy. With the mixer still running, gradually add the sugar in a slow steady stream, until stiff peaks form. (The peaks shouldn't fold over when the beater is lifted.) Very gently fold in 1/2 cup of the nuts.  

    Using a flexible spatula or rubber scraper, spread the meringue over the bottom and up the side of the pie pan and onto the lip of the pan, but not over the edge of the pan.  Sprinkle the bottom the pan with the remaining nuts.

    Bake for 50 minutes, or until the meringue is firm and lightly browned. Transfer to a cooling rack and let cool completely, at least 2 hours.

    Using the package directions, prepare the pudding. Spread over the cooled crust. Arrange the fruit decoratively over the pudding. Top with the whipped topping.

    Note: In warm weather, meringues will get gummy after a few days, so it's best to serve this dessert within 24 hours.

    Nutritional Analysis (per serving)

    Calories                          169
    Total Fat                         6.5 g
         Saturated                   0.5 g
         Trans Fat                   0.0 g
         Polyunsaturated          4.5 g
         Monounsaturated        1.0 g
    Cholesterol                       1  mg
    Sodium                           223 mg
    Carbohydrates                  25 g
         Fiber                            3 g
         Sugars                        18 g
    Protein                              5 g

    From the American Heart Association's Face The Fats program. Recipe copyright © 2007 by the American Heart Association.

    Next: Heart healthy recipes, day seven.>>

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